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Nutrition for HIM

new2703new2703
in General Training Discussions

 Have a question about consumption for both bike and run during HIM.  Sunday did RR and worked on nutrition (first attempt).  Consumed any where from 600-800 calories every hour on the bike.  In retrospect, this seems like a lot.  Was going off the core diet webinar but think i probably messed it up.  Was thinking more along the lines of 2 bottles of perform and 1 cho per hour on the bike for roughly 400 cals/hour.  Thoughts

Comments

  • mgraffeomgraffeo
    John, how tall are you, how much do you weigh? What was the composition of that 6-800 calories (liquid vs. gel vs. solid). In general, especially for HIM, staying on the low side is a safe strategy, since you can always take an extra gel at the next aid station if you feel yourself getting low. Depending on a sweat test for how much liquid you need, there will be CHO in the sports drink, and you can add with gel or otherwise as needed based on that. Sometimes helpful to get something solid in there, to give your gut different stuff to work on (liquid/gel vs. solid).
  • [Deleted User][Deleted User]
    That number of calories does seem high IMO, but that's largely individual. Like Mike said, it depends on your body size and needs. I think you mentioned that your IF was a bit lower than what you planned for. Not sure if you'll get away with so many calories if you're riding harder. I'd be careful about interpreting stuff like sweat rate if you did your RR indoors (which is impressive, BTW!!), since that might change if you're outdoors.
  • new2703new2703
    I am 6 feet and weigh between 180 and 185. Mixture this weekend was 3 scoops of perform in a 20 oz sports bottle. Took in 2-3 bottles per hour. Every 30 minutes had a Cho. First 30 was powerbar gel, second 30 was a power bar, the third was cliff gel (3), fourth was gel, 5th cliff gel (3) ad 6th was powerbar gel
  • WisemanWiseman
    John, fwiw, I'm doing core diet. 6-2, 175-180 and I'm taking in 600 cals on bike with no issues, at IM intensity. Prescription is less for HIM, I assume to account for intensity and lesser distance/time. Calories are in 2 bottles perform/hr, along with gels and some bars. Hope this helps. Bill
  • penlynwilsonpenlynwilson
    If what you did worked, why would you want to change it?
  • new2703new2703
    @Penny. You bring up a valid point. Not sure I have an answer. First time looking at nutrition so not sure if bloating and gas I was experiencing was a result of to many calories or just stomach not use to handling that much volume.
  • Deb LivernoisDeb Livernois

     Hi John,

    Not sure when your race is, but perhaps trying less on one of the long rides might give you a comparison. The members are right about needs varying for individuals for sure. I believe the webinar said 150-300 cals per hour for HIM. I weigh 155 and use 150-200 which is working as long as I have enough sodium. Maybe try 400 and see what happens? I am a BOPer so my 56 mile bike will be circa 3:30 which means I have plenty of time to digest if I eat 100 cals every 30 mins. You will definitely dial it in with continued practice :-)

  • penlynwilsonpenlynwilson
    Posted By John Kitchen on 15 Aug 2012 06:31 AM

    @Penny. You bring up a valid point. Not sure I have an answer. First time looking at nutrition so not sure if bloating and gas I was experiencing was a result of to many calories or just stomach not use to handling that much volume.

    I didn't see bloating/gas in your first post. As someone else suggested, I'd back off a  bit (100 - 150 cals) and see if that helps.



     

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