Race Nutrition

For many years I have experimented with a variety of gels trying to dial in my race nutrition for 70.3 and Ironman races. I tend to have a more difficulty eating solid food the hotter it is during a race. I started using EFS Liquid Shot in 2008. I was worried that just using a gel would not be enough to keep me going strong. As a result, I still carried one or two bars in case I started to bonk. What I found is that I never used the bars on the bike and just threw them away while in T2. I raced FL 70.3 and Eagleman in 2008. Both were very hot races and I felt stong throughout. I also raced Ironman FL last November and was concerned that only eating the LS would not sustain me throughout the race. Although this was not a hot race it was an Ironman so I decided to try and eat 1 or 2 bars on the bike. I don't think I ate more than half of one bar with all other calories coming from the LS. With all other things being equal (training, taper, equipment, fluid and sodium intake. etc.), I feel confident that I have found a gel that works great for me. I'm sure others have had similar results and I would like to hear how others deal with long course race nutrition.

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Permalink Reply by Glenn Alex on April 28, 2009 at 11:06am: I am doing my first Ironman in August (IMKY). I am trying to dial in my nutrition strategy while training and doing a half at the end of May. I just got my first order of LS. I would appreciate any advice on how to use it including how you carry it on the bike and run. Thanks; ▶ Reply to This

Permalink Reply by DarrinS on April 30, 2009 at 7:14pm: I tried LS for the first time in our 6hr Sprint Adventure Race in March along with the EFS-Bars and had great success. Then on April 18th our team raced in a 10hr Elite Adventure Race and the temps jumped over night to 77 degrees with sunny sky's. None of us were ready to go from a cold Michigan winter to 77 degrees. Hydration was key in this event along with fuel. It's always hard to fuel during the canoe leg(s), but you try and make it up when Navigating to the other check points on foot or Mt Bike. In this event I hydrated using mainly "water" and then fueled with LS & EFS-Bars and then also taking in Endurolyte Tabs by Hammer. Had excellent Succes through out the event until the last 2+Hrs of the Navigation Leg...My quads just totally cramped up like I have never felt before in the past 9+ Years of racing. After reviewing the details after the race, I looked back and took note of the lack of hydration during the week before the event and that was the start of my problem.

During our 10-30hr Adventure Racing events, it is always hard to find something that your body will continue to take in without getting just sick of the taste and GELS usually go first to the top of the list. I have now moved to using L.S. every other hour during the race and then supplementing with other items in between to help enjoy the items we have found to work for each of us. My problem is I am 6' 2" and 200lbs, so it's a lot of mass to move and I require a lot of fuel, but realize the body can only consume so many calories each hour.; ▶ Reply to This

Permalink Reply by Arthur Mathisen on May 1, 2009 at 12:46pm: Glenn,

I use the gel flasks which equal about 5 servings of the other popular gels. You can purchase a flask holder that connects to the top tube of your bicycle. For the IM distance, you can put extra flasks in your bike and run special needs bags. For the run, I just get use to training and race with a flask in my hand. As far as using it, I try to take in about two servings per hour or about 1/3 or a flask. I would try this in training several times to dial this in as we are all different when it comes to how many calories our bodies can process per hour. Hope this helps.

Art

Glenn Alex said:
I am doing my first Ironman in August (IMKY). I am trying to dial in my nutrition strategy while training and doing a half at the end of May. I just got my first order of LS. I would appreciate any advice on how to use it including how you carry it on the bike and run. Thanks; ▶ Reply to This

Permalink Reply by Glenn Alex on May 4, 2009 at 11:55am: Art,
Thanks for your help. I used LS for the first time this weekend on a 3.5 hour ride. It was great. What do you do for hydration along with the LS on the bike? Also on the run, do you carry hydration with a fuel belt or hit the aid stations along the way? Last question for now - long run training where there are no aid stations?
Thanks for your help. I am trying to put all the pieces together. I did my first 1/2 last spring and was on the verge of both quads locking up after the first 200yds on the run. I was able to dial it back and make it through but I saw people all around me "locked Up". I want to do everything I can to keep that from happening at IMKY which is one of the hotter races. I have not had a problem with the shorter distances. I am doing another 1/2 IM at the end of this month and want to practice my nutrition/hydration stratedy.
Glenn; ▶ Reply to This

Permalink Reply by Arthur Mathisen on May 4, 2009 at 6:07pm: Glenn,

I drink water and whatever is provided on the race course. I believe there are two things to be really concerned about during a longer race.....calories and salt. I try to take about 200-300 calories per hour between the LS and sports drink. Additionally, I try to take at least 1000 mg of sodium per hour up to around 1400 mg. You must practice this in training many times of course. I race Eagleman last year and it was hot as hell. I followed this nutrition plan and I felt great on the run considering it was about 100 degrees. I only used LS and water for the entire run. It was great!

I used to use a fuel belt but stopped several years ago. I don't like carrying it and using the aid station works well for me. I'm also carry a water bottle during my long run training so I often start the run with a bottle of water and have often had it refilled during the run so I can always have fluid on me just like I do when running long in training. Train how you want to race...

If your long runs are out in the wood where there are no stores, you may want to use a fuel belt or one of the double water bottle belts. If you know the route well, you could also preposition water along the route. If you are near any stores, then I would just bring dollar bills with me.

Hope that helps.

If you have any more questions, email me at mathisenarthur@hotmail.com. Take care. Art

Glenn Alex said:
Art,
Thanks for your help. I used LS for the first time this weekend on a 3.5 hour ride. It was great. What do you do for hydration along with the LS on the bike? Also on the run, do you carry hydration with a fuel belt or hit the aid stations along the way? Last question for now - long run training where there are no aid stations?
Thanks for your help. I am trying to put all the pieces together. I did my first 1/2 last spring and was on the verge of both quads locking up after the first 200yds on the run. I was able to dial it back and make it through but I saw people all around me "locked Up". I want to do everything I can to keep that from happening at IMKY which is one of the hotter races. I have not had a problem with the shorter distances. I am doing another 1/2 IM at the end of this month and want to practice my nutrition/hydration stratedy.
Glenn; ▶ Reply to This

Permalink Reply by Robert Kunz on January 28, 2010 at 8:31am: http://team.firstendurance.com/profiles/blogs/pucon-703-race-day-nu... a perfect, simple plan.; ▶ Reply to This

Permalink Reply by Donna Phelan on February 4, 2010 at 11:31am: For Ironman races, on the bike I take 1/4 of a liquid shot every 20min, occasionally replacing this with 1/3 of a bar. On the run, I take 1/4 of a LS every 25min, occasionally replacing this with some banana at the aid stations.

For hydration, I use EFS on the bike drinking at least 1 bottle per hour depending on weather conditions. For the run, I grab whatever is available at aid stations. I aim to take the LS before an aid station and then wash it down with water. If weather conditions are hot I'll take in electrolyte drink at the aid stations in between.

Robert Kunz said:
http://team.firstendurance.com/profiles/blogs/pucon-703-race-day-nu... a perfect, simple plan.; ▶ Reply to This