Nutrition during Saturday brick sessions?

kmepham

Should I be taking in nutrition (such as some Infinit) during the Saturday brick training sessions?  How long of a workout can my body's internal energy stores sustain at the level at which we train on Saturdays, before they're depleted and I bonk?  Today's brick for me was a 90' bike workout including warmup plus a 30' run.  I was struggling on the run, don't know how much of that was simply unavoidable fatigue from the bike workout versus an avoidable nutrition deficit.  If this had been an actual tri of this duration, I would have downed an entire bottle of Infinit on the bike.

penlynwilson

For most people you can go 60 - 90 minutes without needing fuel. However, if the workout is intense, you may need fuel sooner. Given what you report, I'd suggest adding in some fuel on the bike - even just a couple of hundred calories to start and see if you notice a difference. That is always your guide - "how do I feel after changing" X.

Keep us posted!

[Deleted User]

I've read in various places that some calories during intense workouts can be a good thing - even if they are not super long. I usually do one bottle of Gatorade made from powder for longer OS bike and brick workouts. I figure it can't hurt - only about 150 calories and I'm burning a lot more than that. I have not bonked yet.

mattsull

Hey Kevin,

I find that I need to take in some calories on the Saturday workouts in order to set myself up for a good run. I usually have a bottle of infinit or Heed on the bike. 150-200 calories is enough for me.

Matt

copelandcaver

I take a gel about Halfway through the bike and it seems to work great for me.

gsadleriii

I usually start first thing in the morning. So its a gel and a cup of joe about an 30-60min before my ride. Then if the total session is 90min+ (which the Sat bricks are) I put Gatoraid in my bottle (instead of water). That's all I do...2hrs and no bonk so far.

mancona

For todays 1:40 bike / :30 brick - I had a waffle about 30' before the bike and then only water.

If I eat something prior I can usually go 2-2:30 on just water assuming it is indoors or mild weather.

If I don't eat prior then I can uaually only make it about 1:30. For the Tuesday morning bike/brick I roll out of bed and go straight to the bike without eating... I'm usually pretty close to bonking at the end of that one.

Al Truscott

Posted By Kevin Mepham on 18 Dec 2010 10:47 AM 

...How long of a workout can my body's internal energy stores sustain at the level at which we train on Saturdays, before they're depleted and I bonk? ...

The science sez that we have enough glycogen stored (assuming we're fully topped up after rthe LAST hard workout) to last at full bore for 1:45-2:30 hours depending on your depth of fitness. That said, because we are not training for Olympic distance, but rather trying to train the whole body to sustain over 4-12+ hours while taking in CHO (carbs), I take a bottle of cytomax during the bike, then a gel in "T2" before I go out. Plus my ubiquitous Shot Blok to suck on at all times while working out and racing.

Carrie Chavez

I do exactly as Al does. Cyto during, 1-1.5 bottles, gel before therun and carry water or cyto. I never am without a drink when I run:-).

rah2774

I pretty much follow along these lines, too... might have Nuun on the ride and will take a gel before the brick run. As the bricks get longer (when the season starts), I start training with Infinit - train like you race...

Coach Patrick

@Kevin, great question and even better answers!