First 70.3: how to fuel?!

My thoughts

-  I hydrate extra starting 2 days before race.  I also took in extra electrolites starting 2 days before race
-  I usually eat some cinnamon toast and oatmeal about 90-120  minutes before race.  Also have a cup of coffee
-  I then eat a bannana  and a power bar (220 cal)  about 20 minutes before swim
-  I do the swim and then within 15 minutes on bike I eat another power bar  
-  I carry flat coke and water with Nuun added
-  I consume about 350 cal per hour.  Probably higher than what is average.  I have a very strong stomach.
-  About 45-60 min into the bike I eat a gel.   During the race I consume about 17 ozs of flat coke here and there
-  Then about 45 min further in I eat another gel
-  Then about 20 min from the finish I eat another power bar getting ready for the run
-  I also consume about 5 salt tablets during the bike.  Probably overkill

I would test everything before the race and see how your body reacts.  Also what you use is going to be a lot different depending on the person.  So many variables the least being size, weight, fitness and how many calories your bodies needs.  I know people that could not take in what I take in.  Blessed with a strong digestive system.  But I also need a lot of calories during a race.  I don't hold the calories other seem to be able to hold.  I am 164 lbs 6 feet tall

 

Also your pace is simliar to mine.  I personally could never get by at 150  calories an hour.  I would test in training if you can.  You might need around 250 calories an hour.  My theory is that you should take in as much as you can as long as it does not bother you (bloat).

I carry the food on my bike with a benito box (sp?). 

Also did not realize you are female  I believe female nutrition needs are a little different than what males need. 

Edited by bartturner 2009-05-27 10:20 AM

Focus on calories for the bike here (you don't take any calories in during the swim).  My guess is you should be in the 200-250 per hour range.  If you drink 1 bottle of Gatorade per hour that's 150 cal and you need only another 100 cal per hour.  I'm pretty sure you could mix a "3 hour" bottle of Carbopro that has 300 cal (or more) in 24 oz.  Drink 1/3 of that per hour and then swap your plain Gatorade bottle out at aid stations.  Or you could go more concentrated in the "feed" bottle and use water on the course.

On the run, you probably drop down to perhaps ~150 cal per hour.  You should be able to get that through Gatorade at the aid stations.


BTW, gels are not much different than "liquid" carbs as long as you take water with them.  You may want to try some different brands.

Awewome Johnny, thank you. I don't know what it is about the gels, but they give me stomach distress where sports drinks don't. Perhaps stretching out the sugar over an hour versus taking the whole gel pack in a few minutes is what makes the difference.

Yes, they are much more concentrated (basically an extreme version of your '3-hour' Carbopro feed bottle).  That's why you need to take in adequate water with them--probably 6-8oz per gel--so that you can digest the calories easier.  But as long as you find some way to get those calories in, it doesn't matter much.

This is my strategy as well.

My key points for nutrition..

1.  START the race well hydrated.  I will down a bottle of GE and water before the race even starts.
2.  Pay close attention to hydration and nutrition on the bike.  I NEED to stay on top of it and keep the tanks filled up with fluids and calories.  If I don't, I will probably not notice it on the bike, but I will REALLY take the hit during the run.  I use GE or Infinit.
3.  For the run?  For an HIM or shorter, I take what the course provides AND I only drink based on thirst.  I don't force fluids down if I don't feel thirsty.  The race is close to over when you hit the run, so I feel I can load up after I'm done and not focus so much DURING the run.  However, during my IM, it was a little different.  I still 'topped off' the tanks at every aid station for the first half, then sort of follow my usual 'wing it' plan for the second half of the run.

I've found with gels, if I pound them down really fast my tummy doesn't like. I have to 'nurse' them and eat slowly. This may mean riding with or carrying an open gel in my hand, but that's so much better than an upset tummy.

For me personally the Gels and liquids are not enough.  I have to eat something more substantial and solid.  Whatever you choose to do I would test before race day.

Well, for my 70.3 in 2 weeks, my plan is:

Bike: 1 concentrated bottle Infinit, roughly 800 calories - consume 1 portion (marked bottle) every 15 minutes and drink water.

Run: Fuel belt with CarboPro/Nuun - about 50 calories every 10-15 minutes and water at aid stations.

I do all my calories as liquids and it works best for me.