Andy Potts 400 cal/hour at Placid

david ware

During the race:  Okay, so the good stuff - this is going to sound kinda gross but I was able to put down 26 PowerGels during the race.  I don’t really want to see another PowerGel for a few weeks!  I used a combination of Tangerine (2 x caffeine) on the bike, Berry Blast (1 x caffeine) on the run, and Raspberry Cream (no caffeine) mixed in there on both the bike and the run.  I was able to get 15 PowerGels down during the bike (from hours 1-5.5) and 11 down on the run (hours 5.5-8.5).  PowerGels were my main source of calories for the day.  The nice thing about PowerGels is that they have 20mg of sodium and 20mg of potassium that really helps with cramping.  I was able to put down a muffin on the bike and the run as well.  Putting a muffin in my special needs bag for both was something new that I had never practiced but it went down easily and gave me something to look forward to as well as concentration on during the race. 



As for hydration during the race, I was able to drink about 5-6 bottles of Ironman Perform and about 2-3 bottles of water.  The hourly breakdown of calories/hour ended up work out to 400 calories/hour.  This plan was one of my better ones that I have executed (I have done 7 Ironman races).  I didn’t have any bonking out on the course.  I did have some low energy moments but they seemed to be short and something that I could work through.



 

Nate Parady

I'm amazed at all the nutrition discussion here in EN the past several months. The one constant seems to be, what works for one will absolutely not work for someone else.

David, I could totall see you posting the same comment about taking in 26 gels and then describing how you were under an aid station table at mile 18 of the run, asking "what did I do wrong"....instead it worked out great. Don't get me started on the muffin...

I am practicing "no gels" for long efforts and replacing what would have been a gel with EFS liquid shot...

[Deleted User]

I was working at the bike special needs at IMLP this year, in the section that had the pro's bag. I happened to see the contents of Andy's bag before the handoff - a gel flask and a muffin. It appeared to be blueberry.

Nate Parady

Fast forward to lots of ENers putting blueberry muffin's in their BSN bags...

hillarious...

@jim, how big was the muffin?....just kidding...

Carl

For St George I used Infinit only. I did carry gels for emergency back up and one 6 oz bottle of Coca Cola. Noticed I was always hungry and got light headed a few times.  Luckily no BONK.  270 calories an hour of Infinit just isn't enough for me.



Here is what I have been training with and will be doing for Ironman Wisc:

• Infinit 270 cals an hour
• one bottle of perform(~200 cals)
• one gel an hour (Roctane-double caffeine, 100 cals) 
• one honey stinger waffle (160 cals)
• Total 730 cals
• I know that seems like a ton but it is what seems to work the best for me. I do however often skip the honey waffle but it is there and damn good...like a snack.

I will be drinking the 6 oz bottle of Coca cola coming off the second loop just in time for the stick portion of the bike course.

[Deleted User]

A typical large muffin. He came through special needs at about 20 mph, and never slowed down as he grabbed his bag. I have a hard time envisioning him eating it as he was flying along, but he had one in there.

mgraffeo

I heard that a Starbucks low-fat triple berry muffin improves your FTP by 15 watts

jhbinsc

Posted By Carl Noftsger on 01 Aug 2012 10:49 AM

For St George I used Infinit only. I did carry gels for emergency back up and one 6 oz bottle of Coca Cola. Noticed I was always hungry and got light headed a few times.  Luckily no BONK.  270 calories an hour of Infinit just isn't enough for me.



Here is what I have been training with and will be doing for Ironman Wisc:

• Infinit 270 cals an hour
• one bottle of perform(~200 cals)
• one gel an hour (Roctane-double caffeine, 100 cals) 
• one honey stinger waffle (160 cals)
• Total 730 cals
• I know that seems like a ton but it is what seems to work the best for me. I do however often skip the honey waffle but it is there and damn good...like a snack.

I will be drinking the 6 oz bottle of Coca cola coming off the second loop just in time for the stick portion of the bike course.

Carl, did you go from 270 cal/hr to 600-730/hr in 3 months??? I am working on going from 300/hr to 385/hr and thought that was ambitious!

Deb Livernois

I read Andy's post on Twitter and could not believe he ate two muffins during that race!  And where did he put all those gels?  26? Wow, I've got some work to do lol! Good idea about adding in some with caffeine and some without, which is what the webinar suggested too I believe. Can you imagine how dry a muffin must have been??????

William Jenks

1) I heard (read?) an interview with Potts a few years ago regarding HIM nutrition and he was definitely of the "low cal" school then. ~350-400 cal/hour isn't exactly HIGH cal, but definitely higher than he was doing before.



2) @Carl - That's at least 80% calorie replacement. I know people are pushing higher calorie consumption, but that's a LOT!



3) Now that it's fair season, is anyone eating pork chop on a stick on the bike?

mgraffeo

Posted By William Jenks on 06 Aug 2012 01:58 PM

3) Now that it's fair season, is anyone eating pork chop on a stick on the bike?

 

Calling Officer Ford!

Coach Patrick

Carl, make sure you are getting enough sodium in with the rocktane and honey stinger both are relatively low in sodium compared to a powergel and/or powerbar.