Nutrition changes for cooler temps in an Ironman
Hey all,
There is a LOT of info on how to adjust nutrition and hydration in heat, but how about cold? I am doing my final RR tomorrow for IMKY and it will be COLD and WINDY (low 50's to start) for at least the first half of the ride with highs in the low 60's at the end of the ride.
I am shooting for 200c an hour per my usual (70 from waffles, the rest from efs pro liquid) So, what do you do differently (if anything) when the temps drop???
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cool and windy, I stay on plan. Add rain, though, and I take in about 50%more calories per hour (having learned that the hard way with three spectacular bonks resulting from the extra energy expended to stay warm!)
I don't change my calorie intake, but then I;ve never really done a rainy race! I DO pay careful attention to diminishing total fluid intake, unless I want to pee every 45 minutes...
@Trish Marshall - pack a little extra solid food (waffles). If you are having a tough time keeping your HR as high as you are used to, take the extra solid food. I find that I sometimes need more calories from solid foods in the cold. If you are cold and wet - some of your calories will go towards keeping you warm and dropping HR is a sure sign of it. Good luck!
Thanks for your input guys! :D
I ended up phoning First Endurance and talking with Robert (one of the owners) on how best to use EFS pro and liquid shot in cooler weather. He was kind enough to speak to me for about 25 minutes on my past nutrition issues and a strategy for moving forward, and specifically in cooler temps. He recommended NO SOLIDS at all. I told him I get belly hungry and its distracting, and he reframed that for me. He said that being a bit hungry is GOOD. That the stomach is emptying and my muscles are getting the carbs and electrolytes they need. He made me promise to smile when I got hungry and know my fueling plan was working! So, I did as he prescribed. Used EFS liquid shot mixed with water for the first couple hours when it was cooler (lower electrolytes in that product), and switched to EFS pro as it warmed up (relative term lol). Yes, I peed 3 times in 6 hours, but thats about normal for me. I had steady energy throughout, not a single bloat/gas/cramp issue at all and my brick off the bike was solid. Big confidence booster.
It was really awesome he took the time to speak with me and answer my questions. It makes the plan dead simple too (no salt tabs to fiddle with, no getting into the bento every 30)', just a stop at special needs and water from some aid stations. Nice! :D
I will have two waffles on me on race day *just in case*, but I don't plan on using them. Fingers crossed for a boring nutritional day come 10/14!
@Trish Marshall IM is a metabolic game. So great that you spoke with Robert Kuntz. He’s very knowledgeable. EFS is a science backed company. Of course he will tell you to use only EFS 😁 but his comment on feeling empty or as you say “hungry” is true. You can put more in if it’s getting out. You need to assess your fueling needs all day. Be confident to make a decision to increase or cut back on fuel. A hungry athlete is not a bad thing. In fact it’s good feedback that the pipeline is working. Just be certain that with liquid calories you don’t get behind on hydration. Race smart.