HELP Please-HIM GI Issues threaten IMNC

etrain17

Hi Team,

I'm an IM newbie, trying to tap into the Team EN knowledge pool to: 1) nail down some possible causes of GI distress at my second HIM-en route to IMNC on 10/22; and 2) figure out a plan to use my last 6 weeks of training to work out those issues.  Any advice from people with experience with any of the factors listed below who could weigh in would be very helpful:

This was first experience with race day GI issues.  Essentially my stomach did not feel great after I got out of the water (44 mins), but I chugged down my planned Bolthouse Farms Berry Boost Smoothie (240 calories) at T1 and stuck mostly to my nutrition plan on the bike (see below) which was strong for me (3:02).  At T2 I continued to stick to the plan, and had another Berry Boost Smoothie (240 Calories).  By then it was obvious that I was really having issues, so I skipped my plan to take in 1 gel per 45 minutes, and just went with Gatorade on the course, plus a small cup of coke at mile 10.   The run was 2:03.  I'm fine with the time, but I needed to be very conservative because of stomach pain.  What I see as the most likely culprits follow: 

1) Bolthouse Farms Berry Boost Smoothies - sorry to be gross, but I was belching and tasting those darn things the entire run!!  They are definitely not going to be part of T2 nutrition at IMNC!!  I would still welcome comments regarding other people's experience with using them, because I really like the idea of chugging down semi-solid calories;

2) Overconsumption-race morning at 3:30 a.m. 1 Bolthouse Farms Breakfast Smoothie (380 cals), then at 5:30 a.m. granola (200 cals), milk (20 cals), and another Bolthouse Farms Smoothie (380 cals), PowerAde 8 oz-total race morning intake = 1,000 calories

 bike one GU gel (100 calories) plus one package Clif Shot Bloks (200 calories) plus approx. 30 oz Gatorade Endurance (approx. 190 calories) per hour = 490 calories per hour x3 hours = 1,470 calories. 

    I had an English Muffin with PB&J in my jersey pocket but my stomach did not ever feel strong enough to consume that during the bike,

run - minimal, I was only taking one cup of Gatorade (regular formula) per aid station

3) Protein-Bothouse Farms Breakfast Smoothies include protein, which I thought was a good idea, at the time

4) Ibuprofen-took two race morning, first time ever trying that

5) Sodium tabs-my first experiment with them (took one tablet at T1 and two tablets during the run)

6) Milk - generally use almond milk in the a.m. with my granola.  This is a less likely culprit, because I did not have much of it, but I have heard of it causing issues

7) Dehydration.-30 oz was a little less than I was planning on drinking, but it was not a hot day and I was not sweating much.

Any experiences that team members have had with these factors in the past would be really appreciated.   I would like to avoid my first IM being compromised by GI issues.

Thanks in advance,

Eric

Chris Davis

Hi Rich,

I'm no expert, but here's a good place to start:

http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Nutrition+Central

Step through that check list, and see how things look with your existing plan, vs the recommendations for calorie and electrolytes. There's a spreadsheet in there (step 3) that is a great resource and can help show you your total numbers.

I'm not going to call this the "culprit," but I've heard ibuprofin can cause some long term problems with your liver, especially when you're dehydrated. Any chance you can move over to tylenol or something else and get the same results?

tim cronk

Nothing NEW on raceday... I read at least 3 things you tried for the first time on race day, ibuprofen, salt pill, and milk .... In general, low fat, low protein, low fiber, carbohydrates are easier to digest... Read the Wiki and practice practice practice.... plenty of time to nail it down.....

rlh2000

I think you are on to it- way too many calories. You'd have more than enough calories with no smoothies. Look up those smoothies- 2.5 apples + 61 berries + banana in each bottle?? I know its all liquified, but still, no way that is going to sit well. If you are going to take anything in nutrition, make it a gu or banana, but I'd say hell no to the smoothies. Nix the ibuprofen as well- can cause much worse issues than GI distress. I think the amount of fluid is fine for not a hot day, though we are individual in sweat rate and stuff, but you have a ton of sugar going in which is likely an issue. Also, besides nothing new on race day for the salt pills, if it isn't a hot day, probably don't need them either.

Going forward, read the wiki on nutrition and experiment. I'd take a less is more approach- can always get more if you feel you need it (and get familiar with signs of needing calories, loss of focus, negative thoughts, etc), but the consequences of eating too much are tough!

etrain17

Thanks to everyone for your comments. I was treating the HIM in part as practice for IMNC so there is a lot I can learn from it. Chris and Rachel, I think I will dump the Ibuprofen, I don't think I got enough benefit out of it for any risk. The transition smoothies are probably out of the plan going forward. Still on the fence about having them for breakfast. I'm going to keep working with the salt pills during practice, to make sure I can tolerate those. I'm way too familiar with the signs of needing calories, which to me often got to the point of confusion during races. I took things to the extreme for the HIM, but I still want to make sure I'm maximizing my calorie intake. For me under-consumption has already proven to be a race killer. Eric

rlh2000

Eric- what have you been doing for nutrition training? Both during workouts and before. I would stick to that, as long as you aren't having GI distress consistently with workouts. If you are drinking gatorade, and targeting IMNC which I don't think would be excessively hot, I don't see a need for the salt pills and could see you getting in too much salt.

Trish Marshall

Did you RACE the half? Racing a half and full are different intensities. If racing, WAY too many calories. And those smoothies...yeah...too much for a racing body to process in either event I'd think. I have GI issues off and on (just did in IMOO) and I only take liquid and chews on the bike, gels, water and coke on the run.

If you plan on doing the smoothie thing for breakfast, do that for EVERY LONG RIDE till race day. Your body should know what to expect! Good luck!!!!

etrain17

Rachel, I did a big day with smoothies and that worked out fine. That same day I also ate two English Muffins with PB&J during my 4/12 hour bike. No problems. I've really been trying to push my calorie intake. But, to Trish's point, I did Race the Half, at about Zone 3 intensity. Apparently there is a difference in what my body can process when I'm at Zone 2 level and when I'm at Zone 3 level. Thanks again for the tips.

Trish, very good point about the breakfast smoothie before long rides thing. I hope GI issues didn't mess up IMOO too much. Thanks for your input again.