Fueling for the run after the bike

KARINM

I seem to have a hard time fueling right. I'm a beginner Olympic distance. Sometimes I find myself on the ride, and can feel the liquids coming up . Other times I'm so hungry towards the end, that I can't do my full run. How much is too much, and what are some good timelines to follow for fueling, if there are any?

rlh2000

A lot depends on how long you are out there and what intensity you are going at. So basically- do a lot of experimentation. I think for an Oly I usually have a gu 15 min before the swim, ~1.5 bottles gatorade on the bike, and then a gu at about mile 2 of the run. Part of the experimentation is figuring out what to do if the liquids are coming up, or if you are hungry. I'd say at least for the hungry part- have more gels/wahtever nutrition than you plan to use- that way you have one for an "emergency" situation. Also, the faster you finish, the faster you get real food :-). Make sure you also think about what you eat the night before/morning of- those things can make a big difference. Recommend posting what you are doing for nutrition and folks can critique it!