June 2008 Nutrition Chat with Coach Marni Rakes

author : mrakes1
comments : 0

Discussions on Full Ironman nutrition strategies.

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[TriBabe2006] So far so good on my nutrition for 70.3.  I will probably be interested in some info when I start training for IM AZ 2009. I've had ideas about going liquid for that distance.


[mrakes1] I think liquid is good for all distances. However, with an IM, the stomach may get hungry and a little solid food (1/4 bar per hour) during the last half of the bike may be a good idea or some other chewy carb-like Sport Beans or Clif Blocks. These calories won't necessarily be "training fuel" because they will take longer to digest (liquid vs. solid) but they will help your stomach from feeling tight from no real food.


[TriBabe2006] I use GU, Clif Shot Blocks, Clif Mojo or Clif Bas pieces cut up, trail mix with chocolate mixed in.


[mrakes1] It is good for you to do what works for you. I think you are fine with what you do already...sounds good. Just be sure to not over-concentrate your drinks if you are relying on liquids. Try to drink every 15-20 min. But each drink should be mixed with the recommended scoops per water.


[TriBabe2006] I use Cytomax powder with about 6 grams added l-glutamine, 6 grams whey protein, and a small about of Ribose per 18-20 oz's of fluid.  I had a guy at a local health food store recommended MSM.

[mrakes1] If anything, I recommend caffeine.


[TriBabe2006] I was thinking about Infinit for the IM.


[mrakes1] That would be good, just practice with a formula...but you have time before IMAZ.

 

[TriBabe2006] Yeah.. I won't start my 1 year training plan until after this Thanksgiving.


[mrakes1] The glutamine will help with the muscle soreness and the whey is a smart idea. I wouldn't add in the extra MSM.

[TriBabe2006] For long warm rides I also take Endurolytes and Sportslegs.
 

[mrakes1] Have you done a half or full before?


[TriBabe2006] Did 70.3 last year for my first one...did good as I wanted to just come in under 8:30.

[mrakes1] Endurolytes are good the days before a race as well. Don't overdo it on any type of salt tab. 1-a-day the 3-4 days before and 1-2 per hour during races.
mrakes1 great times.
 

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date: July 9, 2008

mrakes1

Master of Science degree in Exercise Physiology. I am a certified sports nutritionist through the International Society of Sports Nutrition,I teach spinning and I am CPR certified. I have finished the 2006 Boston marathon, 2006 IMFL, 2007 Ironman world Championship and I am qualified for the 2007 Ironman 70.3 World Championship. I write for Triathlete magazine and I love writing for BT.com!

avatarmrakes1

Master of Science degree in Exercise Physiology. I am a certified sports nutritionist through the International Society of Sports Nutrition,I teach spinning and I am CPR certified. I have finished the 2006 Boston marathon, 2006 IMFL, 2007 Ironman world Championship and I am qualified for the 2007 Ironman 70.3 World Championship. I write for Triathlete magazine and I love writing for BT.com!

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