confused about HIM race execution nutrition guideline
The HIM race execution guideline here: http://members.endurancenation.us/R...lf+Ironman suggests 36-48oz of fluid per hour, but only 150-200kCal/hr.
Yesterday I did a 'big day' and was aiming for 60oz of perform over 3hrs ( about 3.5 16oz/500mL bottles). I only managed to take in 50 oz, and I also took in 3 stinger waffles (160kCal each). So over three hours I took in 900 kCal or 300kCal/hr (and I weigh 70kg) ! I didn't have any stomach issues. I did the bike with an IF of .77. The run didn't feel great (although I was able to hit the paces) but I don't know if that is because of poor nutrition or hydration, or something else (like my abysmal VI). I certainly did not feel dry or thirsty.
But: If I was to try for 36 oz per hour, I would be taking 3 bottles of fluid per hour. If I stick to perform that is 420 kCal/hr!
Is there something wrong with my math? I thought 1 bottle (500mL or 16oz) of fluid per hour would be ok and that's what i've been doing on my trainer all winter (supplemented with waffles).
Comments
One bottle is usually 20 (shorter) 24 (longer) ounces, not 16, if you are using standard bike cage type water bottles. I've also found that riding outside in temps less than 22C usually doesn't require much water for me - 2 24 oz bottles for a three hour ride when the temp is 13C. But if the temps are upwards of 30C or more, I may need twice that. If your HIM is going to be somewhere warm, and you've been training outside in NB, then it's hard to get a read on proper fluid intake. The first 1-2 hours on the bike are generally coolish, no matter where you are, and chugging lots of water/sports drink for the sake of a nutrition plan usually gets me a quick visit to the port-potty.
I've got an HIM @ St George in less than two weeks., The temps are expected to go from 60F up to 80 by the end of the bike leg. My bike fuel and fluid plan is basically a gel in T1, two bottles of Infinit on my bike, each with 240 cal and 500 mg sodium. I'll also suck on several Cliff Shots, and carry a gel packet with me, but may not use it. If I run out of water or energy towards the end (doubtful, as the last 10 miles are downhill), well, I'll just take on some H2O or Perform from the final aid station. Then a gel during/right after T2
For the run, I'll probably alternate water and perform each aid station, 6- 8 ounces each station. If I were to take 6 oz of perform 6 times in 105-110 minutes, that will be 300 calories right there - should be PLENTY for the run.
You're right Al (no surprise). I measured my bottles and each is 20oz/600mL. I think I got the 16oz number from the side of the perform can where it shows a picture of my bottle and says it is 500 mL.
So when I mix the powder, each bottle is 140 calories , 380mg Sodium in about 600mL. I guess as the weather gets warmer I will start to get a handle on what my fluid needs will be, but I am going on the premise of 20oz/hr of perform for now or 1.8L of fluids and 800 calories (fluid and solid) over 3hrs. I like a little something in my stomach, so I will probably stick to the waffles (2) (160 calories each). For my next RR I will try the waffles at 1 hr and 2hrs. If I take a gel just before the bike and again at say 2:30-2:45 that will be about 1000 calories altogether and hopefully I won't be starting the run depleted. I guess I will supplement with extra water if it gets hot, rather than more perform and more calories?
For the run, I have never done a race longer than 4hrs so I will be in uncharted territory, but I have used the 6oz/3 large swallows of gatorade/aid station for recent marathons with some success. I wonder if I should supplement that with a gel on the run at 45 minutes-hr?
Thanks for bringing this up. I haven't done an HIMin several years (?3), and I needed to take a good look at my own nutrition/fluid strategy for my race May 4.
Like you I've taken gels in transition without fluids, but for running races I've aways chased them with water. Gels haven't given me any trouble running (usually taken on the 45 minutes or so a few steps before an aid station). Is there any reason to think one might affect me adversely in a HIM? I suppose I will be able to test this out in the week 14 race pace brick...(must make mental note now).