RR #2 IMOO--race and nutrition plan---thoughts?

brianrobkelly@hotmail.com

Hi, did the RR #2 for IMOO sunday.  I am a 6 hour 112 miler.  Before the workout I do a 20 oz coke and a gel. Since the IMOO camp, I have going 90% liquids, unless I feel myself getting really hungry, then I will have a gel.  So I do Infinit for the hr 1, 2, 3. then I treat myself to a 20 oz coke for hr 4, (this is a huge mental boost),then finish the ride with infinit for hr 5. The coke really takes me to the finish of the bike. Then i down more coke/water/sport drink during the run.  Seems to be working like a charm, though sometimes on the bike I seem to fade a bit, I think it is due to the fact that I have some difficulty balancing the 250 calories per hr.  if i feel that coming on, I just jam some more drink down, or a gel, which seems to balance me rather quickly.  Plus, I am adding 1/2 to 1 bottle of water with the infinit per hour.  Plus, I have trained my bladder ( or so it seems) to  pee every 2 hrs ( in a bathroom!), so I can monitor my hydration.  Yesterday, I only dropped 3-4 pounds over 7.5 hrs( I weigh 155).   Does this sound kind of normal to what everyone else is doing??? 

One other thing, I take a salt pill every hour..seems ok.  but how do you carry those things?  I have mine in a plastic baggy, put they are so hard to get out, and I am afraid the entire batch is going to spill all over the road..any brillant ideas on this?

Thanks!

Brian

jburbatt

Your water intake sounds a little low to me, but it might be dependent on how concentrated your inifinit mix is. I usually take down at least a bottle of water an hour, but my infinit is pretty concentrated. Salt stick holders in my handlebars on the bike, and I have a tiny flip top container from the container store that's waterproof that I use to hold them on the run. If you do salt stick holder on the bike, make sure it doesn't get wet (might want to put it in on race morning) cause they get jammed up and you won't be getting any out of there.

J.T. Thompson

Brian - I agree with Jennifer - I'd make sure you have plenty of water to go along with the Infinit and Coke. I'd also be careful of not taking a gel with Coke - might just be too much sugars at once. On the run, just be aware of how much water/coke/sports drink you are taking in....relate the amount in the cups to what you've been taking in on your training runs....Also agree with the salt stick holder in the handle bars - much better than the plastic bag... Have a great race!

Coach Rich

+2 on the water.

I plan to pick up a bottle at every aid station, drink about half of it, dump most of the rest of me, then rack that bottle to sip to the next aid station.

The recent threads and discussions on racing in the heat have really got me thinking a lot about the importance of staying very well hydrated deeper into the race and using tons water on the bike to cool myself = much easier on my body to turn the watts. I've also found that, for whatever reason, I'm sweating a lot on the runs and I doubt I'll be able to keep up with in the IMWI run. So I'm developing a plan to keep me as hydrated and cool as possible as deep into the run as possible, regardless of the temperature.

HayesSanborn

If you are peeing every two hours, you're fine with liquids.

I don't drink any water, just regular strength Infinit @ 253 calories per hour; 1 bottle per hour. Yesterday did 91 miles on course high 60's - low 70's in the morning. Needed to pee three times..

80-90 degree day may be different, dependent on where you did your RR and the weather.

Break down the number of calories per hour and OZ of liquid per hour and adjust on current weather conditions on the liquid intack. You should be fine with calories regardless of weathe, might take it slightly more if you end up on course longer though.

 

 

VKrishnamurthi

Not to steal Brian's thread but a related question. I too am 6+ hr 112 miler. Did 100 mile RR this weekend in 5:45 then 6 mile run in 52 mins. Hydrated with regular strength Infinit (270 cals), about 20 oz/hour. Main reason for "low end" of hydration is can only carry 2 bottles on bike and don't want to stop more than I need. Bathroom stop X 2 during the bike. Based on the need to pee, thought I am well hydrated but have this terrible dry mouth when I get off the bike. Feels like I'm thirsty but I seem to be hydrated. Is there any way to combat the "thirsty" mouth feeling? Is it simply just drink more?

jburbatt

Just because you're stopping to pee 2x doesn't mean you are properly hydrated. The color is a better indicator as to how hydrated you are.

Daniela

@Brain - Just out of curiosity, how do you plan on getting your coke for hour 4? Will you have it on the bike with you, or in your special needs? It won't be on the bike course, so just want to make sure you know you have to bring your own. My SO is planning on placing a bottle in his special needs bag with an ice pack to hopefully keep it cooler.

I use Salt Stick pills at about 1 per hour. When I make up my nutrition bottles for the bike and run, I break open the capsule and mix the salt powder in with my nutrition powder before mixing with water. I also cary a few with me for backup incase I feel I need more.

Coach Rich

I'm a coke at halfway guy. Plan to sacrifice an EN bottle (28oz) by filling it with Coke, freezing it and putting in my BSN to sip after mile 56. Nature's perfect food...

brianrobkelly@hotmail.com

Daniela, I am going to have it in my special needs bag at hr 3, stick it in my jersey, and when I get to hr 4, treat myself to get me home.

AMA168

Can someone explain how the salt stick container is held in the aerobars?  I am using a baggy and it is very diificult to get the pills out on the bike for me.

Thanks

jburbatt

You take out the safety plug in one of your aerobars and it goes into the tube. (Or if you are riding a road bike with clip on bars it can go in the end tube of your regular handlebars.)

William Jenks

Defizzed coke or regular coke the perfect food? Regular or Mexican with real sugar? :-)

Beth_S

I use a Mentos container for salt tablets and leave it in my jersey pocket. It is waterproof, and I can open it with one finger/teeth, and it is wide enough that I can easily fish out salt tabs, pepto bismol, or tylenol without taking pils out of the container.