Liquid Nutrition on bike for Ironman Canada - Triathlon Week

08-23-2004, 06:39 PM

HI, My girlfriend and I are doing IMC this year and she has some
doubts as to her nutritional strategy. She gets an upset tummy with
high sugar/protien loads, and is unable to eat much after 90 miles.
Just wanted some succesfull ideas from the group.

Thanks

Steve Hoard

08-23-2004, 06:39 PM

In article <[Only registered and activated users can see links. ]>,
[Only registered and activated users can see links. ] (Steve Hoard) wrote:

> HI, My girlfriend and I are doing IMC this year and she has some
> doubts as to her nutritional strategy. She gets an upset tummy with
> high sugar/protien loads,

I'm sorry to hear that.

> and is unable to eat much after 90 miles.
> Just wanted some succesfull ideas from the group.

I wasn't able to down a lot of calories after that point in the bike,
but I was fine for the rest of the day since I'd gotten down a lot
before then. Of course, I can take in a ton of calories; I was doing two
gels and at least a 24 oz bottle of gatorade per hour, often more.

--Harold Buck

"I used to rock and roll all night,
and party every day.
Then it was every other day. . . ."
-Homer J. Simpson

08-23-2004, 06:39 PM

"Steve Hoard" <[Only registered and activated users can see links. ]> wrote in message
news:f5678df4.0406150725.22aaa3c0@posting.google.c om...
> HI, My girlfriend and I are doing IMC this year and she has some
> doubts as to her nutritional strategy. She gets an upset tummy with
> high sugar/protien loads, and is unable to eat much after 90 miles.
> Just wanted some succesfull ideas from the group.
>
> Thanks
>
> Steve Hoard

I try to keep it simple: Hammer Gel, Enduroytes, & water only.

For IM's, I eat 1 serving of Hammer Gel every 20 minutes. I set the
countdown timer on my watch for continuous 20 minute intervals. That gives
me about 270-280 "low-sugar" calories per hour. The Hammer gel flask holds
about 6 servings if you fill it to the top. That's 2 hours of nutrition per
flask. Hammer Gel has 23 grams of CHO per serving but only 2 grams of sugar.
It does not have any protein, but it does have amino acids. It's really
easy to digest as long as you don't eat or drink anything with additional
sugar.

Depending on the temperature, I also take 1 or 2 Endurolytes per hour. You
can take them as capsules, mix the powder in your water, or mix the powder
in your gel. I prefer the capsules. The powder doesn't completely disolve
in water, it adds a mineral taste, and it also makes the gel kind of gross.

I only drink water.

Overall, it's a really easy strategy that provides plenty of calories. If
you can uptake more CHO/calories per hour, simply increase your serving size
so that you get 5 servings (330cal/hour) per flask instead of 6.

Swim
2 servings of gel 15 minutes before the swim with 8 oz water & 1 endurolyte
1 serving in T-1 with water & 1 endurolyte

Bike
2 to 3 flasks on the bike
1 or 2 endurolyes at the top of each hour

Run
2-3 endurolytes with water in T2
1 flask for the first part of your run (carry it in your hand during the
run)
1 flask in your run special needs bag for the second half; 2 more
endurolytes at special needs

If she still has stomach problems, eat one regular strength Tums per hour.

Hope it helps. Good luck!

08-23-2004, 07:09 PM

[Only registered and activated users can see links. ] (Steve Hoard) wrote in message news:<f5678df4.0406150725.22aaa3c0@posting.google. com>...
> HI, My girlfriend and I are doing IMC this year and she has some
> doubts as to her nutritional strategy. She gets an upset tummy with
> high sugar/protien loads, and is unable to eat much after 90 miles.
> Just wanted some succesfull ideas from the group.
>
> Thanks
>
> Steve Hoard

I did IMOZ in april and used Ensure-Plus, water,
accelerade, 2 clif bars and a PJ sandwich. In order:
I started off with the bike loaded with 1 water, 1
accelerade and 1 Ensure-Plus; all 24oz bottles.
Out of the water I immediately downed the accelerade,
the entire thing in about 10 min, and tossed the
bottle. Before the 1st hour was out I ate a clif
bar. For the next 3 hours it was ~4oz of ensure every
1/2 hour with lots of water. By now I'm sick
of the ensure but have gotten 1000 calories down. I
do my PJ sandwich in the 4th hour, mostly water and a
little sports drink. In the 5th the last clif bar,
water and sports drink. Finished in 6:20 feeling
good for the run.

I practiced with this formula /alot/. I tried many
variations; all Ensure, more PJ or clif bars
but these were all too boring. The thing to absolutely
remember is not to take in more than 400 cals/hour.
That means only using water with the ensure, not sport drink.
For the ensure I need to take it every 1/2 hour. If
I take in a bunch on the hour I get bloated. I like PJ
sandwiches so that's my treat near the end.

Practice, practice, practice.

08-23-2004, 07:09 PM

[Only registered and activated users can see links. ] (Steve Hoard) wrote in message news:<f5678df4.0406150725.22aaa3c0@posting.google. com>...
> HI, My girlfriend and I are doing IMC this year and she has some
> doubts as to her nutritional strategy. She gets an upset tummy with
> high sugar/protien loads, and is unable to eat much after 90 miles.
> Just wanted some succesfull ideas from the group.
>
> Thanks
>
> Steve Hoard

I did IMOZ in april and used Ensure-Plus, water,
accelerade, 2 clif bars and a PJ sandwich. In order:
I started off with the bike loaded with 1 water, 1
accelerade and 1 Ensure-Plus; all 24oz bottles.
Out of the water I immediately downed the accelerade,
the entire thing in about 10 min, and tossed the
bottle. Before the 1st hour was out I ate a clif
bar. For the next 3 hours it was ~4oz of ensure every
1/2 hour with lots of water. By now I'm sick
of the ensure but have gotten 1000 calories down. I
do my PJ sandwich in the 4th hour, mostly water and a
little sports drink. In the 5th the last clif bar,
water and sports drink. Finished in 6:20 feeling
good for the run.

I practiced with this formula /alot/. I tried many
variations; all Ensure, more PJ or clif bars
but these were all too boring. The thing to absolutely
remember is not to take in more than 400 cals/hour.
That means only using water with the ensure, not sport drink.
For the ensure I need to take it every 1/2 hour. If
I take in a bunch on the hour I get bloated. I like PJ
sandwiches so that's my treat near the end.

Practice, practice, practice.