IM run nutrition under core diet
I am pretty certain that run nutrition has been worked over in the forum, but in light of the new core diet information that has been assimilated in the EN, I want to ask the question again: Using the principles of the core diet, how are people physically handling fueling on the run? I.e., how much are you taking, how are you carrying it, and how are you timing it? I know this is partially weather/heat dependent, and I am thinking in terms of IMFL which tends to hit around 80 degrees or feels nearly that way because of the sun, although 2012 was warmer--I hear.
A little core diet: The core diet urges sports drink pretty much exclusively during the race, and recommends Perform because of its high sodium content plus multiple sources of carbohydrate. Core diet also recommends Powerbar gels, Cliff Bloks, and some electrolyte supplementation (correct me if I'm wandering off the path here).
I try to practice my nutrition during training runs. I wear a fuel belt type thing with bottles on it. I try to drink 4-6 ounces every 10 minutes. I also eat something every 30 minutes (a gel or 3 clif bloks). So, in training, I'm consuming 24-36oz. of drink and about 200 calories of cliff bloks or gels every hour. I'm about 150Lbs. on race day. I have tested my sweat rate, and it's about (varies) 30 oz/hr. at house temp. with a fan riding the bike. Running would be higher--yes, I will test this when I have a long run, but not right now.
So what do you guys do? I've hear people say they carry their own bottle for part of the run. Do others recommend this? I've seen people doing it, but I must be really lazy, because it looks like effort. Doesn't your arm get tired? I wouldn't mind carrying a 24oz. bottle in some kind of a belt carrier, but I've never found one that didn't bounce the bottle out within a mile. So, I guess the question is, do you carry fluids or rely on the mercies of the race? Is one cup sufficient or do you take two? Do you all carry a bunch of gels and salt pills? How do you carry salt so that you can get to it? (I once carried electrolytes in a zip lock bag, but had trouble getting the bag open by 20 miles.) Do you wear one of those number belts that holds gels like rounds of ammunition? I have worn a little kind of a fanny pack with gels, but I would have to carry 8 gels for an entire IM run. That gets kind of bouncy. Anyway, now that I am taking appropriate nutrition, I have to figure out how to make it work during the run. All comments appreciated.
Comments
Since Perform and PowerBar gels are freely available on IM courses, why carry those items? And if they are your sole source of calories, there is a ton of salt in them (200 mg per gel, and 200 mg/8 oz Perform), which shi9uld be enojugh if you have salt loaded prior to the race.
When training, and there's no one to hand you what you want, I run with a 32 oz Gatorade bottle, the kind you see trainers squirting into the NFL players' mouth during timeouts. I've got weak forearms from an injury, and have no trouble hauling 2# of water with me on two hour runs. And my biceps have not gotten any larger. Since I wear Jammer type swim suit when running, stuffing a gel or two underneath at the bottom is no problem.
Having said all that, I tried the core diet recs as noted in OP, and got sick (literally) of the single source nature of the plan. I'm going back to using Hammer Perpetuuem along with gels and Perform, to mix things up some more. Still all liquid, but over 11-13 hours, some variety is warranted, I feel. And don't forget the calories in Coke on the latter half of the run.
I use a SPIbelt for a race number belt and can fit 5 gel packs in that. Whatever else I need is rubber banded together in my special needs bag so I can just grab it and stash it on the go. For salt and drink powder, I found tiny ziplock baggies at a craft store. Those work great. I tend to stash stuff everywhere; in the pocket of my shorts, in my shirt, up under the leg of my shorts, under my hat.
I train with a handheld bottle, Amphipod. I have 12 and 20 oz bottles, but mostly use the smaller bottle. I'll race with that occasionally but generally not for ironman. Like Al says, if you are using Perform you won't need to carry it. I've gotten used to carrying it now, and find it much less annoying than a belt.
@Rob, I'm digesting your ideas (ha!) on nutrition substitutions. Very useful.
@all, I once saw a guy carrying a bottle with a handle made of duct tape. Seemed like a good throw away option.
While training, I would suggest hauling what you need... it is harder work (I have carried 2x32oz bottles with me for 2+ hour runs) but will make it feel easier when you have full support.
BTW, in past IM's I have carried my salt tabs in a small tube with lid, but I found that they can jam inside, disintegrate from the bouncing, or I drop them when I open the cap. The baggie worked a lot bagger.