General Discussion Triathlon Talk » My first HIM......what nutrition should I take on the bike? Rss Feed  
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2015-03-30 3:33 PM


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Subject: My first HIM......what nutrition should I take on the bike?
So far I've been drinking water and gatorade on my long rides with a cliff bar early on as well. Should I be taking in more calories? I plan to take 2 bottles of water and 1 bottle of Gatorade and refill at the aid stations when/if I need it. Just not sure about what additional nutrition to take? Any suggestions from those of you who have done this?


2015-03-30 7:06 PM
in reply to: Albert L

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Subject: RE: My first HIM......what nutrition should I take on the bike?
I did my first HIM last season. I would suggest finding out what will be available on the race course and train with that. I was lucky there were cliff bars and cliff shot/blocks on the course. I drank sports drink on the bike, but had 1 bottle filled with water for the cliff bars. I ate 1 cliff bar after swim then one more just before the halfway point on bike and a third about 10 miles from bike finish. I cant eat while I run so it was water and cliff shots on the run. I also had a pack or 2 of cliff blocks during bike.
2015-03-30 9:43 PM
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Subject: RE: My first HIM......what nutrition should I take on the bike?
Great info b2b, thanks. I will have to give the Clif blocks a try.

Edited by Albert L 2015-03-30 9:44 PM
2015-03-31 1:48 AM
in reply to: Albert L

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Subject: RE: My first HIM......what nutrition should I take on the bike?
my rule of thumb is eat and drink every 30 - 40 minutes during your bike. You don't need to eat a lot but at least something. For example 1/2 of a Powerbar is what I usually eat, which is about 120 calories. Liquid is approximately a bottle per hour.

Problems creep in when you skip the eating/drinking because you are feeling "good". Resist this temptation and stick with your plan.

the fuel should be something you can eat easily and not cause any issues. You should use these fuels during training and stick with them in your race. Sometimes race provided fuel can be a problem if you haven't trained with it (not a rule but a caution).

For me, I like Hammer Gels. Powerbars, Lara bars, and GU Chomps (GU gels are good too). People successfully use all kinds of things for fuel, but you have to find what works for you. ps. I personally don't like Cliff bars because they are too coarse and choke on them.

I used to use Perpetuem, which seemed to work ok...and some of my friends use Osmo...others bring sweet potatoes.
2015-03-31 6:42 AM
in reply to: Albert L

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Subject: RE: My first HIM......what nutrition should I take on the bike?

I'm a firm believer in keeping it simple and living off the course.  For a HIM I do liquid only and aim for 250-275 calories per hour and about 500-1000mg of sodium per hour.  My bike times should be in the 2:20-ish range so I'd need a little over 600 cals and 1200mg of sodium at a minimum.  Supplement with water as needed.

Gatorade Endurance is the drink of choice for IM/WTC events now and one bottle is 160 cals, 600mg of sodium, and 42g of carbs.  Drinking four bottles will give me what I need.

For an Ironman I have to put something solid in my belly so I'll eat a PBJ mid-bike.

2015-04-02 7:45 AM
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Subject: RE: My first HIM......what nutrition should I take on the bike?
I did the same strategy with eating "something" every 30 minutes starting at 30 minutes on the bike. The "something" might be a few pieces of a bar (I like Cliff Mojo Bars, which are brown rice based, not as chewy and sweet as regular Cliff bars), a gu, or even (it's worked in training and considering trying a bit in the race) a few bites of dark chocolate. On the run, I just had one gu at halfway and some orange slices and a few pretzel sticks offered on the course. I like to carry my own stuff as I have trouble getting down a lot of gus if they are too thick or too sweet, and tend to get nauseous off liquid nutrition and even sports drinks if they are too concentrated. Planning to take two bottles of Nuun (electrolyte drink) and water in my aerobottle, which I might need to refill, for washing down gu and chunks of Mojo Bar, and carry a bottle of Nuun on the run, supplement with water on the course as needed.

I think in my first HIM I had a total of 3 gus and maybe 1 1/2 energy bars. It's not much (maybe 500 or 600 calories) even for my size (115 pounds) but I've always been able to do long races and hikes with fairly minimal nutrition; I've never bonked and just feel better that way. It may have to do with training a lot in extreme heat/humidity--that in itself can cut your appetite, plus the large amounts of fluids one has to drink, so I think my body is just used to doing a long workout/race with a bit less than most people. I'm sure I make up for it afterwards!

Edited by Hot Runner 2015-04-02 7:48 AM


2015-04-02 7:53 PM
in reply to: Hot Runner


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Subject: RE: My first HIM......what nutrition should I take on the bike?
Great info everyone, I appreciate the help!
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