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First HIM coming up 5/3, nutrition plan review
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 2008-04-01 11:59 AM |
Expert  1342    Apex, NC |  Subject: First HIM coming up 5/3, nutrition plan reviewI've been training since 12/17 for my first HIM, White Lake. Previous longest race was Over the Mountain Oly last June, where I completely screwed up my nutrition. Recent long running races have been a half-mary 11/07 and an off-road marathon 3/08. Nutrition in both of those was spot on. I usually drink one bottle/hour of water or sports nutrition (HEED, Gu2O) during training/racing. I will drink approx. 32-40 oz. of water or sports nutrition (HEED/Gu2O) during the 13.1. I say either HEED or Gu2O as I will be carrying Gu2O, but on-course nutrition will be Hammer products. Here's my HIM nutrition plan, as I've prepared it:
For those of you who have been there, done that, does this sound excessive or about right? I appreciate the help. I'd rather have some confidence about it now than look back and have 20/20 hindsight. |
| 2008-04-01 12:09 PM in reply to: #1308055 |
Not a Coach 11473 Media, PA | Subject: RE: First HIM coming up 5/3, nutrition plan review What are you doing on long rides/bricks? The only way to be confident about whether it works for you is to test it out. |
| 2008-04-01 12:20 PM in reply to: #1308100 |
Expert 1342 Apex, NC | Subject: RE: First HIM coming up 5/3, nutrition plan review Long rides are a Gu 15 minutes before the start, a bottle an hour on the bike, with a Gu about every hour. Bricks start this week, but I typically take a Gu every 40-50 minutes on the run, with liquid nutrition mixed in. |
| 2008-04-01 1:27 PM in reply to: #1308055 |
Master 1989 New Jersey | Subject: RE: First HIM coming up 5/3, nutrition plan review Overall, though, your plan looks decent enough. Now, as a Team Gu member, I shouldn't be saying this, but...For me, i'd be sick of all those Gu's by the run. I only do Gu on the run, not on the bike. For the Bike I take in solid food within 10 mins of getting on the bike. PowerBar or PB&J. Then, another bar halfway thru the bike. Overall I took in about 1800 calories, which is about 500 more than you. So I don't think you're overdoing anything. I was anal about this in my first HIM, and did well. In my second, I didn't adhere to the schedule, took in fewer calories and had a much worse run. Of course, my training wasn't as good either. But, for next time, I'll be anal again. It worked for me. |
| 2008-04-01 1:43 PM in reply to: #1308129 |
Not a Coach 11473 Media, PA | Subject: RE: First HIM coming up 5/3, nutrition plan review fgump - 2008-04-01 12:20 PM Long rides are a Gu 15 minutes before the start, a bottle an hour on the bike, with a Gu about every hour. Bricks start this week, but I typically take a Gu every 40-50 minutes on the run, with liquid nutrition mixed in. Sounds pretty good, then. Personally, I wouldn't take anything in transition. Get in, get out. Take in nutrition while you are moving. Also, some people find it better not to take anything but water for the first 15-20 minutes out of the swim. I don't mind sports drink at that time, but others have had issues. Just something to consider. |
| 2008-04-01 2:17 PM in reply to: #1308320 |
| Veteran 249 Kentucky | Subject: RE: First HIM coming up 5/3, nutrition plan review If you don't mind me asking, I thought that a IM takes 10,000 cal so I had assume that a HIM I would take in about 5,000 cals. I have my first HIM in May and my first IM in August. For a 10 mile race and in 12 mile training I take in two gel packs and one gatoraid and one bar, 440 cals. (1:20 to 1:40 time) On my long ride I have felt like this is a lot of intake .... but I have kept up with bar(140) , gel (110), Gatoraid (80) and pack of crackers?, ~500/hr for HIM this mean too much to carry .... 1500 to 2000 cal on bike? 1000 on run? and you only took 1800 for the entire race..... does half the cals come from fat? I need to trim back the intake, I am 170 lbs. I like the idea of a pbj (honey) vs crackers ? cals(200) |
| 2008-04-01 3:53 PM in reply to: #1308486 |
Master 1989 New Jersey | Subject: RE: First HIM coming up 5/3, nutrition plan review gparris - 2008-04-01 3:17 PM If you don't mind me asking, I thought that a IM takes 10,000 cal so I had assume that a HIM I would take in about 5,000 cals. I have my first HIM in May and my first IM in August. I don't know what the calorie consumption of a IM or HIM is, but I do know that you don't replace what you use up, so maybe 5000 is right. I didn't include my pre-race breakfast (about 3-4 hrs before) which was about 1000-1500 cals, and then kept drinking gatorade until race time. And then stuffing my face post-race. And we're talking carbs here. My drinks on the bike were cytomax mixed with Carb-Pro, so they were about 300 cals. Then I took gatorade as re-fills. On the run, did a GU at 0, 4, 8 & 11 miles. gparris - 2008-04-01 3:17 PM I like the idea of a pbj (honey) vs crackers ? And I told you not to call me "honey" in public! |
| 2008-04-01 10:22 PM in reply to: #1308055 |
Expert 839 Portland, OR | Subject: RE: First HIM coming up 5/3, nutrition plan review I 2nd the comment about doing what's worked in training. For me it's not a set # of calories but rather a guideline per hour. 300 on the bike and 200 on the run. Multiply that out with the estimated time on the course. Uncrustables are portable PB&Js that are super yummy, easy to eat on the bike and 210 calories. |
| 2008-04-02 7:15 AM in reply to: #1308055 |
Expert 749 | Subject: RE: First HIM coming up 5/3, nutrition plan review That is a LOT of GU to take in. Does your stomach tolerate that much? I'd be hurling by the race start! I second the try it in training comment. Never try something new on race day - been there threw up at that race. |
| 2008-04-02 7:24 AM in reply to: #1308055 |
Expert 1342 Apex, NC | Subject: RE: First HIM coming up 5/3, nutrition plan review Iáve not had a problem with Gu in training or racing, but based on this input and that of some training partners, I've revised my plan a little:
Thanks all for your suggestions. Just one less thing to think about. I'll be trying out the bike nutrition plan this weekend on a 70-mile ride at the race site. |
| 2008-04-02 7:46 AM in reply to: #1310055 |
Not a Coach 11473 Media, PA | Subject: RE: First HIM coming up 5/3, nutrition plan review Nothing wrong with trying something new (in training  ) and seeing how it works. But FWIW, I take only gels & sports drink in a HIM (added coke in my IM). And take in more cals than you do, so more gels. Never had an issue. |
| 2008-04-02 8:03 AM in reply to: #1308790 |
| Extreme Veteran 495 Bluffton, SC | Subject: RE: First HIM coming up 5/3, nutrition plan review runnerx - 2008-04-01 4:53 PM gparris - 2008-04-01 3:17 PM If you don't mind me asking, I thought that a IM takes 10,000 cal so I had assume that a HIM I would take in about 5,000 cals. I have my first HIM in May and my first IM in August. I don't know what the calorie consumption of a IM or HIM is, but I do know that you don't replace what you use up, so maybe 5000 is right. I didn't include my pre-race breakfast (about 3-4 hrs before) which was about 1000-1500 cals, and then kept drinking gatorade until race time. And then stuffing my face post-race. And we're talking carbs here. My drinks on the bike were cytomax mixed with Carb-Pro, so they were about 300 cals. Then I took gatorade as re-fills. On the run, did a GU at 0, 4, 8 & 11 miles. gparris - 2008-04-01 3:17 PM I like the idea of a pbj (honey) vs crackers ? And I told you not to call me "honey" in public! You also forgot to add the fact that the body has around 100,000 calories stored..... |
| 2008-04-02 9:38 AM in reply to: #1310094 |
Master 1472 | Subject: RE: First HIM coming up 5/3, nutrition plan review If the quantity of gels is working for you why even try to change because it does not work for someone else? In my HIM I was 2 gels an hour with GE. I over hydrated but had no issues with the gels. |
| 2008-04-04 11:42 AM in reply to: #1308055 |
Veteran 290 Kinston, NC | Subject: RE: First HIM coming up 5/3, nutrition plan review As the others said, find what works for you in training and stick with it until it doesn't work. I used to use gels and they seemed to be fine in my training, but finally determined that they were my limiter due to the damage they did to my stomach in the races. Duke Liver 1/2 was the first one I used only infit on the bike and lived off whatever was on the run course. Only solid food after the race started was a hammer bar on the run course. Felt the best i have in a long time doing 1/2's. Best time yet on that particular course. We'll see how White Lake goes this year with the same plan. |
| 2008-04-04 12:18 PM in reply to: #1308055 |
Expert 1110 Pitt Meadows, BC | Subject: RE: First HIM coming up 5/3, nutrition plan review I'd say based on what you've done so far, it looks pretty good. Very similar to my last HIM. |
| 2008-04-05 6:21 PM in reply to: #1308055 |
Expert 939 Tulsa | Subject: RE: First HIM coming up 5/3, nutrition plan review I take it 500 cal of liquid drinks for breakfast (Ensure etc) Then i don't take anything else until 90 min into the race except for water. Then a Gu every 30 min with 1/2 bottle of Acceleraid. So like someone else said 300-350/hr on the bike. The 200-250/hour on the bike. It has worked awesome for me on both of my HIM's. And it's easy to follow. Usually by mile 6 or 7 though i'm stuffing in lots of stuff from the race course. Bananas, oranges sometimes even a cookie or cola. |
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