Ironman Nutrion Problems
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Moderators: k9car363, alicefoeller | Reply |
2014-09-22 10:14 AM |
3 | Subject: Ironman Nutrion Problems Hello, currently training for IMAZ, which is just around the corner, running into a problem for what to use for electrolytes when on bike. Yesterday in an olympic distance race (Lifetime Tempe Tri) on the cycling portion I used Hammer Perpetuem Strawberry Lemonade (2 scoops for around 2 hours) and Cliff Shots Mocha as well as Honey Stinger Strawberry Waffles. I think the Mocha Cliff Shots and Strawberry Perpetuem didn't settle well in my stomach and resulted in having to throw up twice during the run, and left me cramping throughout it. Throughout my training I've been using chocolate cherry cliff bars but recently switched up to mocha. I did a couple test runs with mocha as well as a long bike with the Hammer Pepetuem, not sure if I put them together. I weigh around 185 and try to get around 60 carbs per hour. I was thinking about just switching to salt tabs instead, because I've been using them in my long runs and they seem to be working out. (usually take 500mg per hour; not a salty sweater) Was just wondering what you guys use for your electrolyte source? I need to switch something up.... |
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2014-09-22 10:34 AM in reply to: VladSucks |
Member 77 | Subject: RE: Ironman Nutrion Problems "Hammer Perpetuem Strawberry Lemonade (2 scoops for around 2 hours) and Cliff Shots Mocha as well as Honey Stinger Strawberry Waffles." How many calories is this? How long were you biking? How long were you running? |
2014-09-22 11:50 AM in reply to: VladSucks |
Not a Coach 11473 Media, PA | Subject: RE: Ironman Nutrion Problems Sports drink + gels + waffles sounds like a lot of calories for an oly at first blush--60g of carbs is roughly 270 calories. You can't digest as much per hour during a higher intensity race as you can during a lower intensity IM--270 might be in the ballpark of average for an IM, but probably 2x what most people might use in an oly (all depends, of course). I don't usually bother with any salt tabs. Get my electrolytes just from sports drink. In an oly, I would get most of my calories just from sports drink too. Might take a gel or so sometime during the bike as a supplement and since I will definitely take in very little of anything on the run. |
2014-09-22 12:11 PM in reply to: 0 |
3 | Subject: RE: Ironman Nutrion Problems 270 calories in the two scoops of Hammer. I swam for 36 min, the bike was around 2 hours, and the run was supposed to be around an hour. Now looking back on the time I took in way too many calories after swim as well as during the bike ride, and with the intensity of the race (20+ on bike) this created a formula for some gi distress on the run.. Thanks for the help cfib and JohnnyKay, next Oly distance I will keep that in mind. Edited by VladSucks 2014-09-22 12:12 PM |
2014-09-22 12:24 PM in reply to: VladSucks |
Not a Coach 11473 Media, PA | Subject: RE: Ironman Nutrion Problems Also, regardless of oly or IM, when you take in calories via gels, waffles or the like (or very concentrated sports drink) you will want to take in a good bit of water as well to help your body with the digestion process. Otherwise, it is much easier to get 'gut shutdown', which often ends in 'gut reversal' . |
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