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HIM Big Training Day - Nutrition Plan

David LeventhalDavid Leventhal
in General Training Discussions

So I've got my first big training day tomorrow.  Thinking through nutrition at this level of detail is new for me so I'd love any thoughts / feedback. I'll plan on having some fluids by the pool - not sure I'll get 24 ounces down though.

By the way I'm 5'10" & 185lbs so (based on the wiki) I want to consume about 460 calories/1000 milligrams of sodium per hour.

Thanks.

- David

 

Comments

  • Peter NoyesPeter Noyes
    That looks good to me. I actually just calculated for myself that I will get by on just the Perform and the Power Gel:

    On Bike
    3 scoop perform per hour = 210 calories, 570 sodium
    1 power gel = 110 calories, 200 sodium
    1 salt stick cap = 210 sodium

    This will give me 320 calories per hour and 980mg of sodium

    I weigh 135 pounds so the calories will be just under the recommendation. I will bring a powerbar to snack on if needed.

    For the run I will have 8 oz of perform for the hour which will be 70 calories plus another gel and then maybe some shot blocks. This would put me at like 250 calories.
  • RHolmesRHolmes

    Ok...my thoughts...

    For the bike...I'd switch to on-course nutrition for the drink as soon as you can. Last year it was Perform (by Powerbar, I think). I wonder if 24oz per hour on the bike is enough...especially on such a hot day. I easily go through 20oz/hr, and I'm smaller & don't sweat a ton. Also, I could never stomach the PowerBars...so I used Bonk Breakers instead. Very similar nutrition-wise if you ever want another option. At some point, you also might try PowerBar gels instead of the Gu brand. PowerBar has much more sodium...and might help you drop the SCaps...which is just less to remember on race day.

    As for the run...I usually aim for 4oz of sports drink at each mile, so you look a little low there. During training, I may do that at 2/3rd strength...and work my way up to full strength for some of my longer training days to simulate what will be on the course. And, with this heat, the fluids matter even more. I used to "gu" on the run...and now do one CliffBlok about every other mile. It's nice bc it's not so much going in your already-distressed system at one time...just a slow, steady intake of calories.

    So, basically a combination of what works for me...and racing off the course. Everyone is different though...so those are just options if you're looking for them!

  • David LeventhalDavid Leventhal

    Thanks for the feedback Rebecca & Peter! I think you both make a lot of sense by recommending going with the on course option. 

    I actually stopped by RBM tonight to try and pick up some of the on course drink which should be, as you mentioned, Perform.  They were sold out...but I've got my name on the list for a canister when they get delivered.  I'm also planning on switching to the Powerbar gel once my current supply of GU runs out - I think I've got about 10 left from the last case I bought - of course after tomorrow I may only have five or six left!  Along that same vein, I decided to also go with the Powerbar energy blasts (instead of the GU chomps) & the Bonk Breaker (which I may substitute for one of the power bars).  Nothing like reworking the plan!

    I hate carrying something when I run; but for purposes of training I may suck it up and carry a bottle with me tomorrow...or just go a mile in each direction of my truck. 

    Peter - I'm also signed up for Oceanside 2014!!  

  • RHolmesRHolmes
    Ok...scary that we have all these things in our pantry!

    I compared the PB Energy Blasts to ClifBloks...there are 9 chews per bag of the PB...compared to 6 for the Bloks. I'd rather chew a few less things & get more from it. And, per serving of approx 100 calories each, Bloks have about 20mg more of sodium, no protein (v 3g), more potassium (20mg v 0) and about 5g less of sugar. I also don't like the Vitamin C in the Energy Blasts...that will add up over time & doesn't really serve a purpose for racing. The Bloks have no Vitamin C.

    And, try Amazon for your nutrition needs. If you're an Amazon Prime member, it's a great deal! And, it beats driving around town looking for things! :-)
  • cgres123cgres123
    I have you pegged at 28 oz per hr fluid with 600 mg of sodium.

    My thoughts go into two days before the race starts your race. 375-425 grams of additional carbs and the day before 785-835 grams. Race morning is very important and the timing of your nutrition is critical.
  • David LeventhalDavid Leventhal
    I just posted up some thoughts on my experience today in the training forum...along with a couple of questions.
    http://members.endurancenation.us/Forums/tabid/57/aft/13004/Default.aspx

    Would love any thoughts!
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