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nutrition

Paul ReynoldsPaul Reynolds
in Coaching Forum 🧢

just finished my race prep weekend and learned 1 thing. I suck at nutrition. I have tried infinit(3 flavors), perpetuem, perform,advocare electrolyte solution, and gatoraide endurance. After an hour on the bike, I get nauseated and drink less. I then get dehydrated and all the problems with that. any suggestions? (this seems to only happen on the bike)

 

Comments

  • christian birkedalchristian birkedal
    I have had similar issues with liquid nutrition. I went to Gu Chomps with better results but not optimal. I raced Augusta 70.3 this weekend using banana chips and water. Perfect!
  • Paul ReynoldsPaul Reynolds

    did you use any sodium tablets? concerned about hyponatremia.

     

  • christian birkedalchristian birkedal
    Yes I did. I've always used them. Usually one tab every 45 min. Used coke on the run. First race ever with no GI issues and first race ever with no liquid nor packaged nutrition. Obviously it is an experiment of one but for me on that day it worked great.
  • Robert SaboRobert Sabo
    You mICbG try Skratch nutrition drink for fluid and electrolytes and try solid food( either bars or real food) for calories.
  • Paul ReynoldsPaul Reynolds

    sorry, didn't mention scratch, same result.

     

  • Coach PatrickCoach Patrick
    Paul how much are you drinking? And how frequently? All those formulas are so different curious to see if there's an issue with the amount.

    Also are you sitting up to drink or in aero position?

    Also is this on a #triathlon bike only or does it happen on a road bike as well?
  • Paul ReynoldsPaul Reynolds

    tri bike only, I do use a Xlab torpedo, so its usually in the aero position. I try for 24 ounces an hour,but by the second hour its shot.

    Friday, I have a 5 hour ride. my plan is to drink only water with 2 S caps an hour. I am gonna use a combination of gels, chomps , bars, and some portables from feed zone. I will shoot for 300 cal, 750 mg Na, and at least 24 ounces water an hour.

    Sound ok?

  • Coach PatrickCoach Patrick
    That sounds like a plan. Really curious to see how it works out, remember to take the time to actually break it all down when you're done. So we can learn! Good luck!
  • Paul ReynoldsPaul Reynolds
    did it, No NAUSEA!!!!!. ate a combination of things with no gels and had no bonk. HUGE difference. I think the main difference was that I was actually able take in enough fluid to not be dehydrated. I used 2 s caps an hour. so I got about 750 mg of sodium per hour
  • Robert SaboRobert Sabo
    Congratulations on figuring it out. Continue this on all you're long rides and Race Rehearsals and write down
    the best combination that also let's you be able to run afterwards and then you can reproduce it in your races.
  • Paul ReynoldsPaul Reynolds
    Thanks for y'all's help
  • Coach PatrickCoach Patrick
    Paul - Man, that's huge! Let's keep testing like Rob suggests as things may change over time. As you go, there may be a few other changes or tweaks that you'll want to make. But knowing the baseline will certainly help.
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