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GU gels are not enough

Douglas SutherlandDouglas Sutherland
in General Training Discussions
Did a 56 mile RR yesterday, and a 65 mile hill work out (4:10) today. Am drinking Gatorade and eating gels very 45 minute or so. At the conclusion of both rides, more so today, quite hungry, craving food. Next weekend I am going to increase the frequency of the gels. But I do question, is pure gel a good idea? Seems my energy tanks near the end of 45 minutes pretty quickly and take 10-20 minutes before I am back.

DS

Comments

  • rlh2000rlh2000
    Nutrition is such an individual thing, but based on the fact that your energy is dropping at the end of 45 min and taking a bit to come back, definitely increase the frequency of the gels- try every 30 min. I'm also wondering what you are eating before and after the workouts, not just during, as this can cause a big hole as well especially for back to back big days. A lot of people like liquidy things only- sports drink + gels. I personally like some solids as well. Might be a psychological thign but they keep me more satisfied. Half a bar or bananas or something like that- should be easy to digest, and try to get the solids in earlier on the bike so they are less likely to cause GI issues with the run.

    I'd still recommend to stay on the possibly undereatiting side (though definitely not to where you have noticeable drops like you are) than over eatting. I think Coach Rich says that you are never too far from an aid station if you need fuel, but when you overdo it, that can kill a race.
  • jalesliejaleslie

    x2 Rachel on the individuality of how one gets the calories/sodium needed.  For me, HIM and IM distance is all fluid and gels.  No solids at all.  But I think more folks prefer some solids (Clif bar, chews, banana, etc.) early in the bike, after calming down from T1.  I have not had any hunger problems during races, nor any serious GI problems with this.  I AM ready to eat everything in sight when finished though! 

    Also, I haven't looked at the comparison lately, but from what I recall, the GU gels don't have as much sodium as PB gels.  I think the calories is about the same though?  Might look at that.  I carry PB gels and do not use the on course gels precisely for this reason (unless the race happens to use PB gels, which is rare...seems GU has cornered that market).

     

  • thekidduxcthekidduxc
    Agree with Rachel - focusing on your carb intake surrounding your RR/back to back days. What you consume before/after your ride can be just as important. If you are not properly restoring your glycogen stores over a period of time , you can be putting yourself in a position where it doesn't matter what you consume on the bike.
  • tim cronktim cronk
    Math and personal preference says your hourly caloric intake = x..... where these come from liquid or solid should not make a difference.... However this does not work well for me either on IM's I like to have a solid food dinner the night before, solid food breakfast the morning of, and will consume some solids for at least half of the bike ! For HIM's its all liquid/blocks/gels after breakfast until the finish line.... Try eating a bar on the first half of the bike !
  • ezellrhezellrh
    Agree that its highly personal. Like Tim, I've found that a little solid early in the bike helps. Big fan of half peanut butter and honey sandwiches in the back pocket.
  • Scott GiljumScott Giljum
    The other issue with GU gels (for someone like me who redifines the term sweat) is the relatively low sodium content. If you are NOT a sweaty monster, this may matter a whole lot less than it does for me. Otherwise, I am with everyone else here and mix in some solid (half a power bar) with the gels. My clock is every 50, but that is one of those highly personal deals. And before nutrition is huge as well. Adding in more energy when your stomach can handle it will likely go a long way.
  • robin sarnerrobin sarner

    fyi what 185 lb me does for full iron::::

    bike.    48 oz gatorade perform per hour.   +/- depending on the temperature.          plus 100 calories of something every half hour.   (honey stinger waffle, fuel 100 electro bites, gummies, gels).

    run.    less then the above.

  • CristiLWCristiLW
    Thanks for posting your question, Doug. Have have been thinking of switching to all gels but might add a solid here and there after reading everyone's responses.
  • Brenda RossBrenda Ross
    R u using the 1g of carb per kg of bw per hour of exercise to make sure you are taking in enough calories. Good place to start at least?
  • Douglas SutherlandDouglas Sutherland

    No, I have not really gotten too scientific with the calories. I suppose that is a good place to start. I had my HIM intake pretty dialed in for Austin last year, but I think I am not yet adjusted to the IM load yet (first one).

    Thank you. Going to try carrying a PBJ this Saturday then gel it.

    DS

  • Jonathan BrownJonathan Brown
    So I was a GU fan in the past.. I switched to Powerbar because of the following: very little sodium in GU, tons of vitamin C in GU (can cause GI issues), and GU is just too thick late in the run.

    I switched to all drink and gels a year ago, because I was too tired to chew. I know it sounds stupid. Again this is what works for me and me only, a gel every 30 minutes, a 24 oz bottle of drink every hour, then coke on the run when the wheels start to fall off.
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