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Confused - Race Day Nutrition

Jonathan BrownJonathan Brown
in General Training Discussions

Hello All,

I am confused.  I just watched the Week 13 Ironman video that Coach Rich gave. Per the video, i should be consuming between 200 to 300 calories per hour.  yet, i remember hearing during the Core Diet Video, that patrick was consuming 700 calories per hour and that it is truly not based on calories but based on the sugars, carbs, protein, and salt. Please help, I am super confused.

 

Today, i am taking Infinit (bottle per hour, 270 calories) and two Gels (400 calories per hour) every hour.  Thus me being over the 200 - 300 per hour.  Yet, i feel fine (I think).

 

Comments

  • penlynwilsonpenlynwilson
    Hi Jonathan: I believe Patrick worked up to that many calories per hour. In my experience not everyone can handle that many. You can always start with what you are using and increase it slowly (10 grams of carbs/hour) and see how your body and GI system respond.
  • Jonathan BrownJonathan Brown
    Dr Wilson? or Penny?

    My concern is that if i do too few calories i will bonk on the bike. I have done that before and it turned out bad (like always). I comfortable with my calories today and would like to keep them as is if i can. 700 is way too many for me, but i think 200 is way to little because i have run into issues with too few. I am just getting mixed messages and i do not want to do anything wrong that will screw up my race.
  • robin sarnerrobin sarner
    Your weight?     Each gel is typically 100 calories right?  (you state 200 calories).
  • kimmydctkimmydct
    Jonathan- everyone is different but if what you are doing is working, then it is prob right for you. Have you tried this nutrition plan in longer workouts or RRs? One of the goals of the RRs is to dial in your nutrition. If it works there, you have found the right formula for you...
  • new2703new2703
    I'm 6'1" 175 lbs. it was recommended to me that I drink 1.5 bottles of perform each hour at a minimum. For hot races try to consume more. gel or 1/2 power bar every 1/2 hour. During Texas I drank 2 bottles every hour with salt tab in each bottle. Each bottle is about 210 and gels and PB are about 100-120 calories. I was consuming about 600 calories per hour
  • Jonathan BrownJonathan Brown
    OK, My weight is 158, goal weight is 150 to 155 on race day.
    @Robin, you are right, gels are 110 calories, so that gives me 220 in gels and 270 for drink.
    @Kim, I have used this nutrition in training and on a HIM. And it seems to work well.

    So i am looking at 490 calories an hour. So i am middle of the road.
  • new2703new2703
    If you've used it in training and it works well. Keep with it. Don't worry about what other people are doing. Everybody is different.
  • robin sarnerrobin sarner
    Maybe consider official Core Diet race day nutrition consult.
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