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Long course nutrition

davetridavetri
in General Training Discussions
Hi team, what do you all take for nutrition for the ironman? I imploded on the run at Lake Placid and I am certain it was nutrition and not a paceing issue. I have used Concentrated Infinit for years. This year I switched to gels and clif bars. I am planning to race the GFT ironman and I want to get my nutrition dialed in. Thanks. Dave

Comments

  • Peter GreaggPeter Greagg
    Hi Dave

    I use normal strength Infinit on the bike (235 cals, 585 gms of sodium) in 700 mls per hour plus a quarter power bar every 20 mins.
    For the run, I use the same Infinit as the bike but have caffeine added. In addition I have 2 gels per hour.

    I race around 145 pounds — that might seem like a lot for the run but I was struggling on my IM long training runs until I added more fuel.

  • stacey34stacey34

    How do you carry the Infinit on the run? Concentrated bottle / flask? Carry powder? Need to have enough for the first half before getting to run special needs. Also - does your run formula have protein? Thanks!!

  • Peter GreaggPeter Greagg
    I don't use protein in the Infinit. The Power Bar has some protein in it.
    On the run I take one full normal strength bottle and one empty one containing the powder. I throw the full bottle when its empty and fill the empty one at an aid station.
    I have 2 more bottles the same at run special needs.
    So I only am carrying one full bottle at any one time.
  • rmillerrmiller
    Clif bars? Doesn't that contain a lot of fat and protein (relatively speaking) for an IM run?
  • Nate ParadyNate Parady
    my current nutrition plan is whatever is being served on the course for Sports Drink plus Powerbar Gels. I used infinit in the past but much prefer to just use the sports drink from the course. Much easier from a logistics point of view and there is zero chance of messing up the concentration mix. The powerbar Gels have 110 cal and 100mg of sodium. No vitamins, NO Fat, NO Fiber...I am also using 1-2 sleeves of Cliff Shot Blocks. slighly lower sodium content but they give me something to chew on and were one of the recommended acceptable products from the core diet. The Cliff Bars probably did you in because of the high fat content and lower sodium content. I would recommend going through the wiki and reading up on the core diet.

    I personally would stay pretty far away from cliff bars or Bonk Breakers in an ironman. I can't believe they even pass the bonk breakers out on the course. If I HAD to eat one It would be at the very beginning of the bike. To much FAT, Protein, Fiber, and too little sodium. And both are full of Vitamins.
    Cliff Bar Chocolate Chip
    240 Cal
    180 mg Sodium
    6G Fat
    3G Fiber
    Bonk Breakers
    270 Cal
    12G FAT
    65 Mg Sodium
    7G Protein
  • cgres123cgres123
    Core Diet plan here it was great racing and training with my recommendations. If you have the cash it would be a great investment.
  • Dave TalloDave Tallo

    Posted By Dave Couture on 01 Aug 2013 05:52 PM


    Hi team, what do you all take for nutrition for the ironman? I imploded on the run at Lake Placid and I am certain it was nutrition and not a paceing issue. I have used Concentrated Infinit for years. This year I switched to gels and clif bars. I am planning to race the GFT ironman and I want to get my nutrition dialed in. Thanks. Dave

    Racing at about 146-150 pounds, I've used the following:

    Bike:

     -1 clif bar per hour, eaten on the :00s and :30s with water, to a total of 4 clif bars (then, substitute gels for clif bars for remainder of ride.)    

    -1 bottle on-course sports drink per hour, on the 15s and 45s

     

    Run:

    - every aid station: alternate between 1 gel with water, or sports drink.  100% on-course nutrition. 

    Works very well for me, and I recoup some of the $700 registration fee by chowing on the "free" food on course!   

  • Nate ParadyNate Parady
    I think Dave's response really shows how everyone is different and you just need to practice to find out what works for you. Cliff Bars don't sit well with me in just about any situation let alone riding my bike. And Dave's eating them x4.
  • davetridavetri
    Thanks eveyone , I can sbr but i really dont know squat about nutrition.. maybe i.will go.back to.Infinite it worked well i. The past. I was also thinking of trying the core diet. Is it worth the cost? I need to figure out my nutrition.plan before the GFT.
  • Nate ParadyNate Parady
    Dave, I would check this out in the wiki,
    http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Course+Nutrition+(Baseline)+-+2013+Edition
    if the link doesn't work, its in the wiki under nutrition, first entry.

    very good stuff
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