How much to eat IM race morning?

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2006-10-27 8:48 PM

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Subject: How much to eat IM race morning?

Trying to plan my race morning for IMFL next weekend.  For Gulf Coast HIM, I took in only one scoop of perpetuem about 3 hours before the race and 1 shot of hammer gel 15 minutes prior to the swim.  I was thinking of doubling my caloric intake since IMFL will be twice as long (seems to make sense, right?) and wondered if this might be too much.

I looked for an article on this site for information on how many calories to take in on race morning and all I found was a guideline for nutrition during the race.  Then I went to Gordo's site and he has an article saying you should take in 1,000 to 1,500 calories 3-4 hours prior to the race and "no more than 200 calories per hour the last 3 hours" prior to the race.  I'm no nutritionist or pro triathlete, but DANG that seems like a lot.  1,000 calories would be about 8 scoops of Perpetuem, or 5 shots of hammer gel and 4 scoops of perpetuem.  I can't imagine taking this much in at 3 a.m.

Anyone have any advice on what they did on IM race morning?  Typically before long training rides I will have a banana and shot of hammer gel.  I never eat before my long runs, just one shot of hammer gel to start.  So I don't want to overdo it IMFL morning.

Thanks!

2006-10-27 10:27 PM
in reply to: #581720

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Expert
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Subject: RE: How much to eat IM race morning?
Drink 3 ensure plus--those will put you right around 1000 cals
2006-10-27 10:29 PM
in reply to: #581720

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Subject: RE: How much to eat IM race morning?
and you're from my home town!

Good luck next weekend
2006-10-28 10:14 AM
in reply to: #581720

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Subject: RE: How much to eat IM race morning?
You're a week away!  Your breakfast does seem a little light, but it's worked for you in training I assume.  Your instincts are right--don't overdo it if you've never tried it before.
2006-10-28 11:11 AM
in reply to: #581720

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Subject: RE: How much to eat IM race morning?
I have used the ensure plus fir half-IMsand it works well. I was to nervous before IMLP 2005 to eat. I really had to choke down a cliff bar with my coffee. This time I hope my stomach will be ok for food. I ended up finishing the cliff bar and then chugging a red bull on the beach.

I plan on eating: 1/2 c oatmeal or grape nuts, coffee with soy milk, and a banana. I will be having perpetum on the bike with hammer gel.

My stomach can't do dairy before a race.
2006-10-28 11:25 AM
in reply to: #581720

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Master
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Subject: RE: How much to eat IM race morning?
Let go of my eggo!!!!!

2006-10-28 11:34 AM
in reply to: #581720

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Subject: RE: How much to eat IM race morning?
I'm also a big fan of the ensure plus.  I usually get up around 2;30 and down one ensure then go back to sleep.  Get up have my usual bagel with peanut butter and jam, banana and a coffee.  Then wait for race gun to go off.
2006-10-28 8:48 PM
in reply to: #581868

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Subject: RE: How much to eat IM race morning?

JohnnyKay - 2006-10-28 10:14 AM You're a week away!  Your breakfast does seem a little light, but it's worked for you in training I assume.  Your instincts are right--don't overdo it if you've never tried it before.

I know current pre-training meals seem light, but I've never gone out and done 17 hours of training!  I've been doing great with just a banana and then starting perpetuem and hammer gel on the bike or heed and hammer gel on the run, but not really sure how much fuel to put in the tank before an IM.



Edited by joannh13 2006-10-28 8:48 PM
2006-10-28 9:16 PM
in reply to: #581720

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Subject: RE: How much to eat IM race morning?

I experimented with breakfast during my training.  On my long training days (7-9 hours) I ate breakfast at 4 am; ~700 calories.  Started my workout at 7 am.

I don't want to alarm you, but you should have worked this out in training.  Since you haven't, you should probably stick with something close to what you did in training; maybe add a couple hunderd calories extra to the bannana and gel.  I don't think you should eat 1000 calories since you have tried that before.

TJ

2006-10-29 12:27 PM
in reply to: #581720

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Subject: RE: How much to eat IM race morning?
Zia has good advice. Don't overload on breakfast. Eat your banana in the morning and have some gel. You really only need to get in enough calories to get you through the swim and on to your bike. YOu would never be able to eat for 17 hours anyway! THATs a big breakfast!



Edited by jeanneroth 2006-10-29 12:27 PM
2006-10-30 10:09 AM
in reply to: #581720

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Subject: RE: How much to eat IM race morning?

As long as you eat a good carb-rich dinner the night before, your morning breakfast is not a big deal.  Your glycogen stores should be full if you have been tapering and eating good carbs.  Additionally, the glycogen stores don't deplete when you sleep, so your am meal is more a function of whether or not you are hungry. 

 IMW/IMFL pre race meal for me was 1 ensure and 1 bananna.  Both digest very easily in almost everyone...

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