On the bike nutrition questions
Hi all,
Some background about me: I'm 5'2, currently 113# but working on that.
I'm not a diabetic but tend to get hypoglycemic if I don't stay on top of nutrition - shaky, power goes to zero, etc. I have a couple of questions about bike nutrition.
I know EN recommends 200-250 cals/hr for IM racing and training. Does this hold true for half IM training and racing, as well, or should that number be lower? Also, being a lil' peep, should I still aim for "x" amount or less?
Yesterday afternoon I did a 3 hour outdoor ride. I ate a nice lunch (peanut butter and honey sandwich on wheat with an apple) and immediately started Infinit at 150 cals/hr (the standard EN long distance formula with a little protein), drinking it every 15 minutes. By the end of the ride I was getting hungry. After a quick transition and a 20 minute easy pace run my hands were shaking and I had that EAT NOW feeling.
Should I increase the cals/hr even though I'm small? Eat a bar mid-ride in addition to drinking the Infinit? Other suggestions? I seem to be able to run for long time with no blood sugar problems, but I can feel like the bottom has dropped out 45 minutes into a 1 hour trainer ride in the morning even after eating a 100 calorie snack before riding.
Thanks!
Comments
First, weight does not tell you body composition. But, if all I had to look at was weight I'd say you are right where you need to be.
Yes, the fueling recommendations are the same per hour regardless of HIM/IM. Rather than looking at cals, you might want to look at grams of carbs per kg of weight. 113 pounds/2.2=51 kg. I'd start with 50 - 60 grams of carbs per hour on the bike (which is still 200 - 240 calories) and add some protein on top of that. I don't know what the standard mix has in it, but that is a starting point for carbs.
Have you been tested for hypoglycemia? Is that a normal feeling for you when not training if you don't eat frequently? It might be worth seeing your doctor and getting a glucose tolerance test to see how bad it really is. Then, better recommendations can be made.
The reason I bring this up is that I have a client who has severe hypoglycemia. She had to have a gram of protein for every two grams of carbs for each and every meal. This made training and racing very difficult for her. I worked with Inifinit and they made a super special formula for her. You might need to take that step, too. If your hypoglycemia isn't that bad, then you may still need a higher than normal amount of protein in the drink or fuel than a "normal" person.
Hope that helps,
Hi Penny,
Thanks for the recommendations, and I may look into a glucose tolerance test. I have also thought about checking my glucose with a glucometer at home when I feel it get low, just for curiosity's sake (I have a glucometer for my diabetic cat!
)
I don't remember off hand what the standard EN Infinit protein level is, but I think it's fairly low. I may need to increase that on my next order.
If you have a glucometer at home, I'd say give it a try. The RDs who work with the Olympic athletes test blood glucose all through out training to be sure they have enough to train their best.
The downside of increasing the protein in the Infinit is the protein makes it foam. So, you may need to mix it the night before and let it un-foam in the fridge overnight. I've talked about it with Michael Folan (the owner). He doesn't want to add a de-foaming agent because that would mean the product isn't "all natural." I understand his point, but am not a fan of the foam.
That said- I've also found that keeping my cals/hr low has resolved a lot of GI issues I used to face on the run. It's a delicate balance for sure.
Nemo, I have so been there!
Anyway...I'll be intersted to see what others have to say on this topic and what you find in your glucose testing.
I won't give you any suggestions for on the bike nutrition as a few members on here think I eat strange things while riding.
Good luck.
If I apply that formula to my weight (179 lbs) it puts me at 81 carbs per hour. However, if I max the Infinit carb slider all the way over to the right I still only come up with 68 grams of carbs - well short according to your formula.
Does this mean I need to carry some additional carbs on the bike in addition to the Infinit (or loose some pudge)? This sounds like I would need to consume over 300 calories per hour.
Also, do you have a recommendation for grams of protein/body weight?
Thanks.
Olivia,
Real food can be great particularly on the bike as long as your body is happy with it. A little more protein in your drink may help, too. Just something to tinker with. You might try watering your Infinit down which may reduce the amount of fluid you are taking in. However, you also need to get comfortable with peeing out there. I've, um, been known to back up to a wood fence or squat in high grass and hope no one comes by on a bike or in a truck.
Keep us posted.
For training and racing I need at least 400 cal/hr on the bike or I slowly fall apart. I've tried out all options and this is how I am. For the run I'm optimal at 300 cal/hr.
I know this runs contrary to all the "rules" but experience has shown me that I need to keep to these numbers or pay a bitter price.
Two thoughts:
First, adding about 50-75 cal/hour of simple sugar while exercising might be a good thing. It's Insta-fuel - goes right in (if taken with water), goes right to the muscles and brain, and gets used up, exiting as CO2. Would certainly help with that shaky low glucose feeling. Source: GU or Gatorade or Clif SHot Blok (see below). Protein may help the stomach do its job with less stress, but it's a poor fuel, and that's what you're low on if you're trying to get by on 150 cal/hour.
Second, there are a couple of studies which show that keeping a bit of glucose around (like sucking on, say, one shot blok an hour) can trick the brain into thinking there is a constant supply of sufficient glucose coming, lessening the chance of bonking as well. I keep one in my mouth at all times, takes about 60-70 minutes to dissolve, 33 calories each.
Disclosure: I'm an older, leaner (5'9', 148#) faster (5 hour half-IM) race, and I find 250 cal/hr on the bike is the mnost I can I can take in.
I generally start with 60 g/hour and work up from there unless someone is a lot lighter then double-check it with the g/kg. Determining whether to carry more/less is based on what your stomach can handle and what your body needs. So, I would start with around 60 and see how 1) your stomach feels and 2) how you perform. If your stomach is OK and you feel like you need more energy you can go up.
I wish I had a recommendation for g/protein based on body weight. However, it normally doesn't take a lot to help with the hunger: 4 - 6 grams often does it.
I'm glad you posted Bill. You are one of the FEW people I know who can take in this kind of cals on the bike and run. But, the important thing is that this works for YOU!
The important thing is to find out what works for each person's body. That's why the race rehersals are so important.
Al: All great points for those with normal metabolism. However, if someone has hypoglycemia ingesting large amount of sugar without protein (or fat in a normal meal) to slow the digestion can cause them to crash.
Love the idea about sucking on the shot block. Will have to try that. I'd love to see the studies if you can PM the references to me.