Race Rehearsal #1
Had the day off, so did my RR #1 five days ahead of schedule. Glad I have another chance at it in a few weeks. In a nut shell, tried drinking what I'm supposed to drink or think I'm supposed to, but after 3.5-4 hours, cut back a little. Here's a list of what I tried to take in: Sept 8, 2013
2 power bars cut into 1/3 pieces to eat per hour
5 small bottles with GU BREW electrolyte tablets (20 oz)
6 large bottles with 2 scoops Infinit mix (24 oz)
Bars-chocolate & mixed berry blast
Calories 240 & 220 (230 avg)
Sodium 200 & 180 (190 avg)
Potassium 260 & 80 (170 avg)
Protein 8 & 6 (7)
Fat 3 & 3.5 (3.25)
Carbs 45 & 43 (44)
Gu brew-orange
Calories 10
Sodium 320
Potassium 55
Protein 0
Fat 0
Carbs 1
Infinit 2 scoops personal blend for IM
Calories 300
Sodium 476
Potassium 137
Protein 3.94
Fat 0
Carbs 71
Planned intake: 390 calories, 859 sodium, 250 potasium, 6 protein, 1 fat, 86 carbs per hour. I weigh 170-175 lbs.
Actual intake: drank 5 of large bottles and 4 of smaller bottles, ate only 4 of the 1/3 pieces, so 1 and 1/3 bar.
Pee? At 2 hours and at 3:45. A little bit at end of 112 miles before running.
I rode the first two hours - 41 miles indoors due to heavy school traffic, then quickly on bike for another 3 hours and 50 minutes for 71 miles. Had pain on balls of both feet the last couple hours and feet on top of shoes for last 45 minutes. I had this pain before and try to keep shoes a little loose. Feel like my infinit is a little too sweet and the GU BREW seems to cause more burping. I usually drink about one bottle per hour, but sweat a lot. Good thing is that I had to pee and my urine wasn't dark after. I have a lot of stomach issues the longer I race and never run well off the bike, even on HIM races. I executed the actual ride pace in Z1 to very low to mid Z2 HR. Definitely slowed down as feet hurt. Stomach didn't feel good on the run and only jogged/walked through 30 minutes in 85-87 temps/feels like 93-94. My Z2 HR is 129-147 and so I kept HR at 138 and lower. First 90 minutes were at 120-130 HR.
I read that you can only absorb about 250 calories per hour so shoot for that, but then read in another area to take in .625 x weight x 4? I tried to take in close to that at approx 390 per hour. I was taking in that much for about the first 3.5 - 4 hrs, before dropping down to approx 175 per hr the last 2 hours. Not sure about the different info out there? Maybe I'm looking at something incorrectly?
2 power bars cut into 1/3 pieces to eat per hour
5 small bottles with GU BREW electrolyte tablets (20 oz)
6 large bottles with 2 scoops Infinit mix (24 oz)
Bars-chocolate & mixed berry blast
Calories 240 & 220 (230 avg)
Sodium 200 & 180 (190 avg)
Potassium 260 & 80 (170 avg)
Protein 8 & 6 (7)
Fat 3 & 3.5 (3.25)
Carbs 45 & 43 (44)
Gu brew-orange
Calories 10
Sodium 320
Potassium 55
Protein 0
Fat 0
Carbs 1
Infinit 2 scoops personal blend for IM
Calories 300
Sodium 476
Potassium 137
Protein 3.94
Fat 0
Carbs 71
Planned intake: 390 calories, 859 sodium, 250 potasium, 6 protein, 1 fat, 86 carbs per hour. I weigh 170-175 lbs.
Actual intake: drank 5 of large bottles and 4 of smaller bottles, ate only 4 of the 1/3 pieces, so 1 and 1/3 bar.
Pee? At 2 hours and at 3:45. A little bit at end of 112 miles before running.
I rode the first two hours - 41 miles indoors due to heavy school traffic, then quickly on bike for another 3 hours and 50 minutes for 71 miles. Had pain on balls of both feet the last couple hours and feet on top of shoes for last 45 minutes. I had this pain before and try to keep shoes a little loose. Feel like my infinit is a little too sweet and the GU BREW seems to cause more burping. I usually drink about one bottle per hour, but sweat a lot. Good thing is that I had to pee and my urine wasn't dark after. I have a lot of stomach issues the longer I race and never run well off the bike, even on HIM races. I executed the actual ride pace in Z1 to very low to mid Z2 HR. Definitely slowed down as feet hurt. Stomach didn't feel good on the run and only jogged/walked through 30 minutes in 85-87 temps/feels like 93-94. My Z2 HR is 129-147 and so I kept HR at 138 and lower. First 90 minutes were at 120-130 HR.
I read that you can only absorb about 250 calories per hour so shoot for that, but then read in another area to take in .625 x weight x 4? I tried to take in close to that at approx 390 per hour. I was taking in that much for about the first 3.5 - 4 hrs, before dropping down to approx 175 per hr the last 2 hours. Not sure about the different info out there? Maybe I'm looking at something incorrectly?
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