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Help with Race/training Nutrition

Jonathan BrownJonathan Brown
in General Training Discussions

Hey All,

First off, I know that everyone is different when it comes to eating, salt, liquids, and drinks.  So, knowing this, my question is: What am I missing?  My nutrition plan is simple and other’s plans are so complex with different pills and drinks based on the activity.

My training and race plan is:

1) 2 bottles of Infinite.  But I have tried to make a 2 hour bottle last weekend. We will play with this more to see how it works for me.

2) Gu - Strawberry Banana - I am taking this on the bike every 45 minutes and on the run, similar.

3) Cliff Mojo bars.  1 every 1.5 hours on the bike

4) Run course, Pepsi/Coke, Gu, and water

 

What am I missing?  This has worked for the HIM and should it not work for a full IM, Right?

 

Thoughts?

Comments

  • penlynwilsonpenlynwilson

    Hi Jonathan,

    If it's worked for the HIM, it may work for the full. Why are you thinking it won't work? I'm a HUGE fan of keeping things simple. The less things you have, the fewer things to go wrong.

    Need more information:

    - your weight

    - details on your Infinit mix (carbs, protein, calories)

    - are you a heavy salt sweater (gritty, white rings)?

  • Al TruscottAl Truscott

    General advice:

    • The race rehearsals (or any long ride of 5+ hours) are the best time to find out what works FOR YOU for a long day
    • Big difference between HIM and IM - variety becomes more important in your intake on the bike, if only to provide a psychological break for the same stuff for 6+ hours.
    • The primary goals for IM nutrition are two: delay the onset of dehydration to as late as possible in the run (you WILL get dehyadated if you are actually racing, no matter the temperature); and, delay the depletion of your on-board glycogen stores as late as possible in the run.
    • Pacing and hydration/nutrition are actually ONE thing during an IM - you must think about them in concert, just as you must think about the race as not three different activities, but one.

    Test any nutrition advice and plans against the above, then experiment, experiment, experiment. And if you find something which works on race day...DON'T be tempted to change it the next time just cause someone smart or eloquent or learned tells you to.

  • Jonathan BrownJonathan Brown
    To answer your questions:
    I am getting my formula for my Infinite - Sorry i had to ask them for it since i cannot find it in my account.
    My height is 5'8" weight (today) - 158.
    I am a super salty sweater. image
  • Robert SaboRobert Sabo
    Your run calorie and hydration choices will be very low in sodium and other electrolytes. Powerbar gels have more sodium and either perform or gatorade and salt tabs may be helpful. As Al says you will probably get sick of the same gels on the bike and on the run.
  • penlynwilsonpenlynwilson

    I've had plenty of clients use the same nutrition on HIM and fulls. It just depends on you. Trying it out on long runs/bikes will help you figure it out.

    Al is The Man!

  • Jonathan BrownJonathan Brown
    So we are all saying, i should try some different stuff?

    here is my Infinite Breakdown:
    Supplement Facts
    Servings Per Container (25)
    Serving Size: 2 Scoops (60.36 g)
    Ingredients
    Amount Per Serving
    Calories: 224
    Calories from Fat: 0
    Total Fat: 0g - 0% of daily value
    Saturated Fat: 0g - 0%
    Sodium: 426mg - 17%
    Potassium: 123mg - 4%
    Total Carbohydrate: 53 - 17%
    Dietary Fiber: 0g - 0%
    Sugars: 18
    Protein: 3 - 5%
    Vitamin A (Beta-Carotene): 0 - 0%
    Vitamin C: 0 - 0%
    Vitamin E: 0 - 0%
    Selenium: 0 - 0%
    Calcium: 34 - 3%
    Magnesium: 26 - 6%
  • penlynwilsonpenlynwilson

    I'm not saying you should try something different. I don't like to change nutrition just for the sake of changing. I only like to change if what you're using is a problem. 

    That Infinit mix looks like a good starting point.

  • Gordon CherwoniakGordon Cherwoniak

    Jonathan,

    As Robert pointed out the Gu and cliff bars don't have the highest salt content.  Watch the nutrition webinar for some details:

     

    http://members.endurancenation.us/R...ropelnicki)

    Also I have found as I have cleaned up my diet this year I need more salt while working out as I'm not getting it in my daily meals or processed foods.  You may also want to look at some electrolyte pill if you hare a salty sweater, especially if you are doing a hot race.  I use salt stick.

    Gordon

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