How often should I eat/drink on the bike during my HIM?

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2009-03-11 6:45 AM

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Veteran
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Thibodaux
Subject: How often should I eat/drink on the bike during my HIM?
My first HIM is coming up in a few weeks and I'm trying to nail down a hydration and nutrition plan. I find when I drink every 10 minutes, my bladder fills up every hr, but I do go into a brick after along ride feeling pretty good. How often should I drink during the ride for optimal hydration? The temps are likely to be in the mid to upper 70s during the ride and maybe into the 80s for the run. I was planning to eat a GU every 30 min to an hr during the ride and run. I'm a little worried that too much GU and or Gatorade might upset my stomach during the run, since it tends to be pretty sensitive, especially in warmer conditions. 

2009-03-11 10:11 AM
in reply to: #2010241

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Alpharetta, Georgia
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Subject: RE: How often should I eat/drink on the bike during my HIM?

Have you practiced a long ride + short run brick to see what your tummy does? That was the best test for me.

Personally I try to eat every 45 minutes on the bike, but in farily small amounts. Like 2 shot blocks at a time, or 1/2 GU at a time, or a few bites of a bar (solid food works for me, not for everyone though). If I pound an entire GU or too much of anything else at one time my tummy gets angry.

As for hydration, I try to sip every 10 minutes, but never a whole lot at a time.

 

2009-03-11 6:43 PM
in reply to: #2010241

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Champion
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Subject: RE: How often should I eat/drink on the bike during my HIM?

Yep best is to do what you have practiced in your training.

Ideally you eat something every 20' as that works best for gastric emptying.

Best way to know how much to drink is do sweat test based on typical race weather conditions. How often doesn't make as much of a difference as how much.

 

2009-03-11 6:51 PM
in reply to: #2012109

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Sensei
Sin City
Subject: RE: How often should I eat/drink on the bike during my HIM?

For me, eat nothing and drink about every 15-20 minutes.  I get all my cals from drinking...

But everyone is different...

2009-03-28 5:54 PM
in reply to: #2010241

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Elite
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Subject: RE: How often should I eat/drink on the bike during my HIM?
I remember starting out with gu gels, and 2 bottles of cut GatorAde (about 1/2 water, 1/2 GatorAde). Bring an expendable bottle that you can replace with the water or Gatorade on the course. I tried to have a gel every 30 minutes...but every person is different. Practice, practice, practice!

I remember having some regurgitation as a result of the increased time in the aero position.

Oh yeah, and the biggest thing...don't be like me and forget to grab a water at the last water station on the bike! That sucked.
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General Discussion Triathlon Talk » How often should I eat/drink on the bike during my HIM? Rss Feed