General Discussion Triathlon Talk » Nutrition intake during Olympic race - Help! Rss Feed  
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2007-03-26 3:48 PM

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Subject: Nutrition intake during Olympic race - Help!

My first Oly distance race is coming up April 28.  I have managed to do all of my sprint distance races without taking in any Gu or other food, but know I will not be able to do that for the Olympic distance. Gu has a tendancy to upset my stomach, but sports beans and Cliff shot blocks seem to be ok.  Does anyone have any suggestions for liquid fuel I could take in on the bike?  I haven't tried any yet, and don't even know where to start.  If anyone could share what nutrition plan they ususally do for the Oly distance, or any other suggestions, I would greatly appreciate it!

Thanks!!!



2007-03-26 3:54 PM
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Subject: RE: Nutrition intake during Olympic race - Help!
 Depending on your stomach and speed you could consume a gel about 10 minutes into the bike and 10 minutes before you get off the bike.  That is my plan.  I then try to take in enough calories from fluids and use e-caps on the run (a gel on the course if needed).  Nutrition is very individually specific as my needs are different than yours. 
2007-03-26 4:07 PM
in reply to: #737531

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Subject: RE: Nutrition intake during Olympic race - Help!

Similarly, I take a gel when I get on the bike and settled, one at the turnaround, and one as I return to transition. Add another one at the run turnaround, and that gives me 100 calories every half hour, approximately.

If gel doesn't work, for you, substitute the sports beans or shot blocks. Personally, I have trouble chewing those things when I'm going at high intensities. Also you may want to try some of the other liquid fuels, I've had good luck with Perpeteum, by Hammer Nutrition.

2007-03-26 4:13 PM
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Subject: RE: Nutrition intake during Olympic race - Help!

Can you handle Gatorade or Powerade?  You might try either during your upcoming training rides.  Powerade tended to give me cotton-mouth and made swallowing Gu's or bars a problem, but Gatorade was OK.  A 24 oz. bottle is a couple hundred calories which could be enough for an OLY. 

2007-03-26 4:19 PM
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Subject: RE: Nutrition intake during Olympic race - Help!
It really depends on how long you are going to be on course. If you are going to be racing for two hours your nutritional requirements are going to be different than if you are planning to race for three. Having said that, here's the plan that I typically use:

Night before - no solid food after 5 or 6, sip water or Gatorade all evening. Keep a water bottle next to the bed and take sips when/if I wake up.

Morning
3 hours before start time - 2 cans of Ensure and continue sipping water
30 minutes before start - 1 can of Red Bull (defizzed) or similar and switch to Gatorade - sip until race start

Race
Bike - sip water every twenty minutes and one gel at approx halfway point - could be replaced by sports drink if you can't find a gel that works for you - try sipping water at 10' and then every twenty minutes and sports drink at 20' and every 20' after
Run - I carry one gel which I probably won't use. Beyond that, a sip of water at each aid station.

After
Whatever is at the finish line

Shane

Edited by gsmacleod 2007-03-26 4:30 PM
2007-03-26 4:21 PM
in reply to: #737584

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Subject: RE: Nutrition intake during Olympic race - Help!
Potato and cheese pierogis tossed in olive oil. Put 2-3 of them in a bento box and chow down during the bike.

Race day nutrition for less than a buck.



2007-03-26 4:31 PM
in reply to: #737601

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Subject: RE: Nutrition intake during Olympic race - Help!

ertman - 2007-03-26 2:21 PM Potato and cheese pierogis tossed in olive oil. Put 2-3 of them in a bento box and chow down during the bike. Race day nutrition for less than a buck.

That actually sounds good, and my stomach would probably like it better than Gu!!!

Thanks guys.....already you have given me more ideas that I would have ever come up with.  This is why BT ROCKS!

FYI.... I plan on being out there between 2:30 and 2:45....but really who knows how it's going to go down.  First Oly so I am not sure.  Been training hard and working up to it, but I might totally die too. We'll see!!!

2007-03-26 4:43 PM
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Subject: RE: Nutrition intake during Olympic race - Help!

It's interesting to see how other people deal with this issue.

I've only done OLYs for the last couple of years, so it's the only race I feel like I have nutrition "down" for.  This year, I'm making the jump to HIMs and I'm a bit worried about it.

For my OLY races, I eat some kind carb-rich, low-protein, low(-ish) fat dinner (like pasta with red sauce, no alcohol), with lots of sports drink and water.  We make our own sports drink with coolaid and Mortons Lite Salt and sugar, and I adjust the salt/sugar ratio depending on the weather.

For breakfast on race day, I typically have some instant oatmeal (with maybe some regular oatmeal mixed in) about 2-3 hours before the race.  Again, lots more sports drink and water.

As I'm setting up my transition area, I'll nibble on a clif bar and sip more sports drink.  I might have a gel just before starting the swim, but not always.

Like the others who have already posted, I get the bulk of my "in race" fuel/fluid in the bike portion.  I carry a Camelbak filled with sports drink on the ride.  I'm not in any danger of placing, and the extra 10 seconds it costs me in transition is well worth it if it means I'll be well-hydrated on the run.  I always aim to drink the entire 2 liters of sports drink on the ride, but I don't always make it.  

Additionally, I like to eat a gel in the first couple of miles on the bike (once I've found my pace), and again at the turn-around, and maybe another one as I get close to the end of the bike.

I don't usually eat anything on the run,  but I might consider having a gel if I'm thinking about being hungry.  I will sip water at all of the aid stations, but I figure at that point, nothing I drink will help with hydration and it's all about keeping my mouth moist.

 

Basically, my rule of drinking/eating: when I'm out on the bike, if I even THINK about being thirsty or hungry, then I make myself drink or eat something.  By the time I feel hungry/thirsty, it's too late.  I think of the "hmmm... should I be drinking something" thoughts as my body's way of reminding me to do something about it before it gets out of control.

2007-03-26 4:46 PM
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Subject: RE: Nutrition intake during Olympic race - Help!
I've done things like diluted Mt Dew, diluted Sunny D... Yeah, not the high-zoot ultra-high-tech fuel, but it does the job.

Might depend also on how long you expect it to take to get to T2, and how well you tolerate things during the run. You've got a month to experiment.
2007-03-26 8:11 PM
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Expert
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Jacksonville, FL
Subject: RE: Nutrition intake during Olympic race - Help!
I like Accelerade. I drink a small bottle about 1 hour prior to the race and 1 bottle on the bike. 1 gel about 10 minutes into the bike and about 40 minutes later. I mix the gel with some water which is easier on the stomach. Drink some water after the gel.
2007-03-27 1:22 AM
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Subject: RE: Nutrition intake during Olympic race - Help!
All Corn Pops all the time!


2007-03-27 2:56 PM
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Subject: RE: Nutrition intake during Olympic race - Help!
rememebr no mater what you are doing you need to test it out. I plan on testing my nutirion on the trainer first in case I have issue I do not have to worry about not crashing. .

Gu your supposed to take it with water. There is something about a sugar overload.

Honey and mable surup work well and if you want eletrloytes I would just take some pills open them up and add them before the race but no idea how that idea effects the taste.
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