Run Nutrition

drwhiddon

 I have found a ton of info on bike nutrition setups.  What are people using for run nutrition?  Do you scale back the calories a little to <200? </p>

 

Thanks

Tom Glynn

For me, run calories are always less than bike calories. 200 or less is probably a good number. The good thing about under estimating calorie needs is that if you made a mistake, it's easy to stop at the next station to get the calories. Over estimating calories can leave you bloated or worse, potentially ruining your entire day.

Practice what you plan to consume before the race, of course.

mattsull

I also target about 200 calories on the run. I almost always will use gel when I run. So, that's 2 packs an hour.

Swanie

@David- I am a liquid calorie guy. At IMCDA last week I used Infinit and water on the bike and Water and Perform on the run, with an occasional coke thrown in for variety. There is an aid station every mile so you're only <10 minutes away from a smorgasbord. I took in around 200 calories an hour and had a stellar nutrition day. But I don't go by a time schedule for nutrition, I can feel it when I need it and then take what I need. I always carry a GU or two in my jersey pocket for an emergency, but didn't touch in IMCDA.</p>

Coach Patrick

I am trying out the Clif Blocks right now. I am taking 1 block every 10' with a bit of water in training....but will take 1 block every 15' (two miles) on race day. This gets me about 130 cals per hour that's nicely spaced out....then add some fluids from an aid station and I am golden. I used to wait 45' to 60' but then would have digestive issues when trying to process a full gel. Just some food for thought!

afrost

I try to do about 200-250 per hour on the bike and then probably closer to 150-200 on the run. But I am small (maybe 115 lbs). I don't eat on the run either. Although in training I do eat the poor man's Clif Blocks - Real Fruit gummies. They come in a giant bag at Costco and 8 of those babies an hour is 100 cals. Two every 15 minutes work great. On race day, I drink water and Coke at each aid station and follow this sequence: water/coke; water/coke/gel; water/coke; water/coke/salt tab; repeat. Part of the deal is just keeping my mind occupied with what is coming up at the next aid station quite frankly!

My husband does eat on the run though and just carries a baggie of the Real Fruit gummies in his jersey pocket. He's not as anal as I am about how many he eats - he just eats as he feels he needs them. But no fuel belt or other contraptions on race day. Just run and feed yourself at the buffet table that is just up the road!

---Ann.

mcstrangelove

The nutrition webinar says to aim for 100 cal/hr, but this tends to upset my stomach.  It says that an upset stomach is a sign of too many calories so I'm guessing < 50 calories an hour is a good goal?