OCTRICLUB

Tri to be different

Eating on the Run????

For those of us who have only done Sprint and Olympic distance races and who may be a little unsure of race nutrition for the longer races, I wanted to start a discussion on what YOUR fueling plan is during a race. Whether you're racing a half or full iron distance triathlon this year, there seems to be a lot of opinions on how to implement a fueling plan during a race. Assuming that we all know that

1. You need to test out your fueling during the long training rides/runs

2.You need to figure out approx how many calories to consume per hour so you don’t hit the dreaded WALL.

3. You need to do what works best for you so that you don’t have GI problems in the middle of the bike or run. There’s nothing worse than wondering if you’re gonna make it to the next porta potty or not.

So my current plan for Oceanside 70.3 is based on the assumption that I’m going to be on the bike for over 3 hours and hopefully running for a little over 2 hours.

During past marathon races, long training runs/rides, I experimented a lot with all the various gels (Gu, Hammer Nutrition, Crank Sports, etc) as well as the chews/gummys (Cliff Blocks, Chomps, gummy bears, Swedish fish). I learned that I’m not skilled enough to run and chew at the same time without choking or gasping for air. So having said that I prefer the gels rather than chews. The only thing irritating about the gels is having the sticky fingers or sticky handle bars. I preferred to use the Crank Sports E-gel because the packets are 50% larger than a GU (150 Calories vs. 100 calorie Gu )and it just seems easier to keep track of when to eat. For me, I need to take an E-gel every 45-50 minutes during a long race. Crank Sports Cherry Bomb, so yummy.

http://www.cranksports.com/products/eGel/

So knowing that I have a tough time eating more than 4 of these larger than normal sized gels during a race. I’ve decided to only have solid food (Honey Stinger Waffles or Cliff Bars) and electrolytes (Crank Sports E Fuel) on the bike. That Cherry Bomb gel is not so yummy anymore after eating gels for more than 3 hours. If you have never had the Honey Stinger Waffles, you really need to try them out. They are so freaking delicious during a long ride or even sitting on the couch!

http://www.roadrunnersports.com/rrs/products/HNY104/

So I plan to eat the Honey Stingers during the first hour of the bike, take in all my calories from the E Fuel bottle during the 2nd hour, and then eat again in the 3rd hour. E-fuel comes in concentrate form, so I if I need too I can refill a bottle at an aid station and not have to worry about trying to mix a clumpy powdered electrolyte. I normally don’t’ like using electrolytes at aid stations because you never know what concentration of calories you’re going to get if it’s mixed by a volunteer. On a 3 hour ride, I’ll typically go through 1.5 bottles of electrolytes (210 calories per bottle) and a bottle of water.

Lastly, because I’m a salty sweater, I typically have to take SaltStick Caps every 30-minutes. Otherwise, my muscles don’t cooperate after 3.5 hours. BTW…I’ve heard that the salt will help buffer your stomach and aid in the digestion and absorption of the gels.

http://www.roadrunnersports.com/rrs/products/SLT101/

The little mini M&M plastic containers or ZipFizz containers are great for storing those SaltStick Caps during a race.

During the run, I’ll take 1 or 2 gels and SaltStick Caps with me, and just stay hydrated with water.

So what do you like to stuff into your Bento Box or carry on the run during a 70.3 or 140.6? What type of “cocktail" will you mix in your electrolyte bottle? What mistakes have you’ve made in the past in regards race nutrition?

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IAMOCTRI Comment by Ray Daitch on March 4, 2013 at 10:19pm: Hi Mike,
When I did Oceanside I had a bagel with a slice of cheese in it in my Bento Box cut in half. I finished most of it. I didn't hydrate enough and cramped on the run. For my 2nd Half IM, Wildflower, I probably had 3 to 4 bottles of liquid, mostly Gatorade. I had a granola bar, a power bar and a GU on the bike for nutrition. On the run, just used whatever they had at the aid stations. I checked my electrolytes after the race and exceeded the recommended amount by a couple hundred mg. On 3rd Half IM, Vineman, I mixed water and Gatorade (or Powerade, cannot remember what they had) 50/50 and same nutrition. Again, used whatever they had at the aid stations on the run. I always take a GU coming out of T1 and T2. For Breakfast, oatmeal and a bagel early. Then a snack about 30 before the race, like a banana or a Powerbar.
If the temp is going to be up there, you probably don't have to worry about that for Oceanside much, then more liquids are required. Going on a 60 mile ride should give you an idea of what you need for liquids.
For this year, I am going to "force"down a fully leaded GU at mile 10 at Wildflower, just before a grueling hill. See what happens. Experimenting is part of the fun.
Have a great time in Oceanside.
Ray
Hope that helps.

IAMOCTRI Comment by Mike Alzona on February 20, 2013 at 2:46pm: Nice Jake....let us know on the Speedfil discount. So far I've gone the cheapo homemade route for the between the aerobars hydration.....3/8" plastic tubing from home depot, Camelback bite valve, slightly modified water bottle, spare plastic water bottle holder, and some zip ties. Works great, the only problem is I can't fill the bottle while riding.

IAMOCTRI Comment by Jake Steen on February 18, 2013 at 6:11pm: regarding timing, I've used the clock to tell me when to take gels, usually every 45 minutes or so. with liquid calories (Perpeteum and others), I just sip whenever I can. My goal is to empty my Speedfil container by the end of the bike course, or by a certain mile marker. Regarding hydration, I've been much less disciplined with it. I need to monitor it more. I will say that by using the Speedfil A2 and Original, I always have the tubes near my mouth when I'm in the aero position, so it's a constant reminder to drink.

By the way, I'm working on a club discount for Speedfil products, hopefully I'll have some news soon.

Yes, I've also heard about Perpetuem "going bad" after a certain amount of time. So, I'll mix it on race morning. I'm working on a new concoction to try for this season, mixing Powerbar Perform and Recover (for a little protein).

IAMOCTRI Comment by Mike Alzona on February 16, 2013 at 10:03am: Hey Jake, when you say that on the bike you keep your hydration separate from calories, what's your strategy on timing your intake?

With Perpetuem..I've heard that you have to drink it within a few hours before it goes bad. Is that true?

IAMOCTRI Comment by Jake Steen on February 15, 2013 at 10:22pm: Oh, one more thing, if you like the honey stinger waffles, Trader Joes has mini waffles that are pretty good too, and much cheaper.

IAMOCTRI Comment by Jake Steen on February 15, 2013 at 10:20pm: Great topic Mike. Here's some random thoughts in no particular order.
In the bike I keep calories and hydration separate. For liquid calories, I've used Hammer Perpeteum and Infinit. For gels, I've moved to Powerbar. I like the consistency, because its easier to slam a packet quick. Then, I just stuff the wrapper in the leg of my Tri shorts. I also like to have same chewy chomps, just for variety, and they seem to help with hunger. I don't like chewing too much, so I usually only end up eating a few of those.

Running, I usually stick to what's available on the course. Again, gels and Gatorade and Perform. If that isn't keeping hunger at bay, most races have bananas, which are always good.

I also use salt stick tablets for extra electrolytes. Usually one an hour helps me. I have a dispenser in my aero bars, and then I'll have some in a ziplock bag for the run. If mg Tri too has pockets, I'll keep them there. If not, they stay out inside the leg of my Tri shorts.

Just my 2 cents

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