Bad nutrition vs. not enough endurance
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2011-05-24 11:55 AM |
Expert 769 Murfreesboro, Tennessee | Subject: Bad nutrition vs. not enough endurance I am currently training for 140.6. On some of my long days I notice a drop in my energy/effort towards the end of the work out. I am still building up my distance, so this normally occurs when I am riding a longer distance. It got me wondering, how do I know if this drop off is from a bad nutrition plan or is it from increased distance? Is there a basic guide to start with when planning nutrition? |
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2011-05-24 12:16 PM in reply to: #3516106 |
Not a Coach 11473 Media, PA | Subject: RE: Bad nutrition vs. not enough endurance Are you taking in nutrition regularly during these longer efforts? Most likely it is endurance. But if you think it might be nutrition, monitor what you are taking in. Then try taking in more next time. See how you feel. |
2011-05-24 12:20 PM in reply to: #3516106 |
Extreme Veteran 586 Richmond | Subject: RE: Bad nutrition vs. not enough endurance Target 300 calories of easily digestible sugar per hour to begin. IM is an eating contest, so as high as you can get you calories per hour and still digest at your projected intensity level will increase your chances of achieving your goals.
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2011-05-24 12:24 PM in reply to: #3516169 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Bad nutrition vs. not enough endurance Dave Luscan - 2011-05-24 11:20 AM IM is an eating contest, so as high as you can get you calories per hour and still digest at your projected intensity level will increase your chances of achieving your goals.
hmmmm, don't agree with that one. |
2011-05-24 12:26 PM in reply to: #3516106 |
New user 89 Canandaigua | Subject: RE: Bad nutrition vs. not enough endurance Before recommending a change in what you're doing (nutrition/endurance/volume, etc.), I'd really have to get an idea of your current program in order to diagnose what you might be doing incorrectly. It's sort of like me asking you "Why was I tired on my ride last weekend?". In order to offer anything other than anecdotal advice, I'd have to have more data. |
2011-05-24 1:21 PM in reply to: #3516178 |
Extreme Veteran 586 Richmond | Subject: RE: Bad nutrition vs. not enough endurance bryancd - 2011-05-24 12:24 PM Dave Luscan - 2011-05-24 11:20 AM IM is an eating contest, so as high as you can get you calories per hour and still digest at your projected intensity level will increase your chances of achieving your goals. hmmmm, don't agree with that one.
Which part? |
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2011-05-24 2:35 PM in reply to: #3516324 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Bad nutrition vs. not enough endurance Dave Luscan - 2011-05-24 12:21 PM bryancd - 2011-05-24 12:24 PM Dave Luscan - 2011-05-24 11:20 AM IM is an eating contest, so as high as you can get you calories per hour and still digest at your projected intensity level will increase your chances of achieving your goals. hmmmm, don't agree with that one.
Which part? All of it. Ironman is not an eating contest in the least. There is a nutrition/hydration question which needs to be solved for and that will be very athlete dependent, clearly. However, it's not a zero sum game nor should it be. You will expend substanially more calories over the course of an IM then you can consume. Nutrition companies will come up with all sorts of complicated and dense nutrition "strategies" and if you read their literature, you would be terrified to attempt an IM without there help. What a shock. IMO, the VAST majority of IM athletes try and consume far too many calories and fluids as they have a pathological fear of having a nutritional "bonk". Well, what actually happens is they have GI distress becuase they "believe", wrongly, that they are in an eating contest. And i am unware that there is any quanitfiable evidence that you can or should get your calorie intake as high as possible and having that maximize your results. Edited by bryancd 2011-05-24 2:35 PM |
2011-05-24 4:03 PM in reply to: #3516450 |
Extreme Veteran 586 Richmond | Subject: RE: Bad nutrition vs. not enough endurance I agree. BUT, "as high as you can and still digest while racing at the proper intensity" is far different than simply as "high as you can". I would guess not too many are going to go over 500 cal/hour within the proper context. I would think the range would be quite narrow. GI distress from consuming too much would not be adhering to the "and still digest" part of my statement. "IM as an eating contest" is a piece of wisdom related to me by a pro who won a WTC Ironman event. GI distress is not allowed on eating contests BTW. |
2011-05-24 5:23 PM in reply to: #3516644 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Bad nutrition vs. not enough endurance Dave Luscan - 2011-05-24 3:03 PM "IM as an eating contest" is a piece of wisdom related to me by a pro who won a WTC Ironman event. GI distress is not allowed on eating contests BTW. Now, Dave you know better then to take advice from those knuckleheads. |
2011-05-24 5:31 PM in reply to: #3516106 |
Master 2236 Denison Texas | Subject: RE: Bad nutrition vs. not enough endurance My personal, anecdotal, clue is how the performance drop occurred: if I was flying along, feeling really strong, alert and had a positive outlook and suddenly just couldn't do it any more-as if I had run out of gas, coupled with sudden frustration, discouragement and low energy levels then I bonked. If I struggled to maintain my pace and gradually faded then it was fitness for the given effort. Am I close? |
2011-05-24 6:01 PM in reply to: #3516796 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Bad nutrition vs. not enough endurance Sounds ok to me, but a bonk is a pretty severe condition which not many AG'ers actually hit. A nutritional or hydration hole can be pretty easy to come good from. GI shut down or poor pacing, not so much. |
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2011-05-25 10:50 AM in reply to: #3516106 |
Expert 769 Murfreesboro, Tennessee | Subject: RE: Bad nutrition vs. not enough endurance Thanks for the input. I am referring to a ride I had last week of 40 miles. The temp was 85. I drank 2 water bottles of Ironman Perform and had 2 GU shot blocks. My effort level was just under race level. This year I have rode one other 40 miler and 4 or 5 - 30 milers. I felt a real drop off the last 5 miles. I am thinking it is due to endurance (or lack thereof) but it got me wondering how do I know the difference? |
2011-05-25 2:33 PM in reply to: #3516450 |
Expert 2547 The Woodlands, TX | Subject: RE: Bad nutrition vs. not enough endurance bryancd - 2011-05-24 2:35 PM Dave Luscan - 2011-05-24 12:21 PM All of it. Ironman is not an eating contest in the least. There is a nutrition/hydration question which needs to be solved for and that will be very athlete dependent, clearly. However, it's not a zero sum game nor should it be. You will expend substanially more calories over the course of an IM then you can consume. Nutrition companies will come up with all sorts of complicated and dense nutrition "strategies" and if you read their literature, you would be terrified to attempt an IM without there help. What a shock. IMO, the VAST majority of IM athletes try and consume far too many calories and fluids as they have a pathological fear of having a nutritional "bonk". Well, what actually happens is they have GI distress becuase they "believe", wrongly, that they are in an eating contest. And i am unware that there is any quanitfiable evidence that you can or should get your calorie intake as high as possible and having that maximize your results. bryancd - 2011-05-24 12:24 PM Dave Luscan - 2011-05-24 11:20 AM IM is an eating contest, so as high as you can get you calories per hour and still digest at your projected intensity level will increase your chances of achieving your goals. hmmmm, don't agree with that one.
Which part?
Well put Bryan. With all the formula's and calculations out there it's easy to get swept into eating too much. The only thing I would add from my own personal experience is that I find it a bit harder to dig out of the hydration hole than the nutrition hole. |
2011-05-25 3:10 PM in reply to: #3516106 |
Master 2094 | Subject: RE: Bad nutrition vs. not enough endurance I personally think that bad nutrition gets the blame for poor results when the culprit is more likely lack of endurance. This is very obvious when someone has a poor result from a 5k or sprint and the goes on to explain how their nutrition plan was off. I consistently take in 500 cals/hr on long efforts without GI issues but still have to grind out the last few miles of long runs or rides due to lack of fitness. I get the abrupt weak legs and see my drop in power. I also loose my positive attitude. It is not nutrition but lack of fitness. It is also not a bonk. I have not had a true bonk but have seen it. It is not pretty. Edited by pschriver 2011-05-25 3:12 PM |
2011-05-25 3:13 PM in reply to: #3518574 |
Extreme Veteran 586 Richmond | Subject: RE: Bad nutrition vs. not enough endurance You both seem to be missing the words "still digest" and "projected intensity" in my metaphor of IM as an eating contest. This covers the GI distress issues you think I am missing. You don't eat too much in an eating contest. You eat enough to win and not throw up. Whatever you do, practice it in training. It is not a bad idea to start with some numbers, formulas and calculations even, and refine it from there.
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2011-05-25 4:04 PM in reply to: #3516106 |
Master 2563 University Park, MD | Subject: RE: Bad nutrition vs. not enough endurance I found this article by Alan Couzens interesting, "What does it take to win Kona - a physiologist's perspective" http://www.endurancecorner.com/Alan_Couzens/win_ironman_hawaii His view is that it's not exactly an eating contest, but it is a fat oxidization contest. The article is one of a trio of articles on completing IMs at different speeds. |
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2011-05-25 6:07 PM in reply to: #3518681 |
Master 1484 Sedona, AZ | Subject: RE: Bad nutrition vs. not enough endurance pschriver - 2011-05-25 1:10 PM I personally think that bad nutrition gets the blame for poor results when the culprit is more likely lack of endurance. This is very obvious when someone has a poor result from a 5k or sprint and the goes on to explain how their nutrition plan was off. I consistently take in 500 cals/hr on long efforts without GI issues but still have to grind out the last few miles of long runs or rides due to lack of fitness. I get the abrupt weak legs and see my drop in power. I also loose my positive attitude. It is not nutrition but lack of fitness. It is also not a bonk. I have not had a true bonk but have seen it. It is not pretty. I'm with you. Marketing tells us it's a nutrition issue when in fact its usually an endurance issue. The fact is if you run 3 miles a week, you're going to have a tough time running 26.2 no matter what you eat. Same for all endurance sports. I've gotten tired, but never bonked. From what I understand (and I could be wrong), the feeling that you're bonking is low blood glucose and low liver glycogen. A true bonk occurs when your muscles nearly run out of glycogen and there's nothing in the blood to supplement. Your muscles barely work, and do so in more of a survival mode. Most AG'ers will never experience this feeling. They just get tired and miserable and ask why they are pushing themselves so hard when people are passing them. I rarely take calories in except for races and race prep. Also, efforts longer than a couple of hours I'll eat an apple (biking) or gel (when running). |
2011-05-25 6:59 PM in reply to: #3518692 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Bad nutrition vs. not enough endurance Dave Luscan - 2011-05-25 2:13 PM You both seem to be missing the words "still digest" and "projected intensity" in my metaphor of IM as an eating contest. This covers the GI distress issues you think I am missing. You don't eat too much in an eating contest. You eat enough to win and not throw up. Whatever you do, practice it in training. It is not a bad idea to start with some numbers, formulas and calculations even, and refine it from there.
No, I know what you mean Dave and in the abstract you are certainly correct. What I am suggesting is that it seems most people make the mistake of trying to consume too much and would be better served be more moderate in their nutrition plan. Yes, training provides an opportunity to put a lot of this to the test, however training NEVER replicates an actual Ironman and what it can do to your GI. So what feels fine on a long ride suddenly becomes too much on race day 6 miles into the run. For an Ironman bike, I eat 2 Cliff Bars and about 6 gels, some water and sport drink and I have never come close to either a nutritional hole or a shut down GI. Our bodies are really very adaptable. I even simply drink to thirst and live off the course. Not great advertising for the sports marketing industry but very doable. People should start simple and if in their training they find themselves lacking, and you'll know, you'll feel hungry, up it slowly. |
2011-05-25 7:02 PM in reply to: #3519026 |
Extreme Veteran 586 Richmond | Subject: RE: Bad nutrition vs. not enough endurance I knew we actually agreed! |
2011-05-25 7:07 PM in reply to: #3517986 |
New Haven, CT | Subject: RE: Bad nutrition vs. not enough endurance Blueraiderzone - 2011-05-25 11:50 AM Thanks for the input. I am referring to a ride I had last week of 40 miles. The temp was 85. I drank 2 water bottles of Ironman Perform and had 2 GU shot blocks. My effort level was just under race level. This year I have rode one other 40 miler and 4 or 5 - 30 milers. I felt a real drop off the last 5 miles. I am thinking it is due to endurance (or lack thereof) but it got me wondering how do I know the difference? bike more, it was fitness related, you had plenty of nutrition. you could do a 2 hour ride in those conditions with nothing and be fine. while i would not recommend it, you probably dont even need water. |
2011-05-25 7:16 PM in reply to: #3519030 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Bad nutrition vs. not enough endurance Dave Luscan - 2011-05-25 6:02 PM I knew we actually agreed! We pretty much always do, but your smart and fun to argue with. Now I need to go over to the Newton thread and tell Tom he is full of crap.... |
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2011-05-25 7:18 PM in reply to: #3519047 |
Subject: ... This user's post has been ignored. |
2011-05-25 7:27 PM in reply to: #3516106 |
Champion 9600 Fountain Hills, AZ | Subject: RE: Bad nutrition vs. not enough endurance BS. One is a winky. |
2011-05-25 7:31 PM in reply to: #3519055 |
Expert 1706 NoVA | Subject: RE: Bad nutrition vs. not enough endurance bryancd - 2011-05-25 8:27 PM BS. One is a winky. And a grown man should never use the word "winky." |
2011-05-25 7:32 PM in reply to: #3519064 |
Subject: ... This user's post has been ignored. |
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