Eating during 1/2 Ironman

Hey, Curtis!  Welcome to BT!  What part of Texas are you from?

Here's some good info for HIM racing, nutrition, etc.:  http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1158

There's a ton of other information on the topic, just search the forums here:  http://www.beginnertriathlete.com/discussion/search/query.asp

Happy Training!

Ooo, ooo, I can jump on this one...

I just finished my first HIM this past weekend.   Like you, I've been successful in my Olympics with nothing more than sport drink in a single bottle and one gel.  However, the HIM is very different.  Your nutrition can make or break your race.  You definitely need to plan to take in calories on the bike and on the run.

It's easier to fuel on the bike, as your body is at least not bouncing up and down.  I can't say that anyone stops to eat; everyone just eats/drinks on the bike.  Personally, I had a concentrated bottle of Perpetuem that I'd sip from, and then an aerobottle of water that I refilled from the drink handups.  I also did a little Gatorade Endurance at one of the handups and a gel.  Looking back, I can say I probably should have had another bottle (or more concentrated) sport drink as well as at least one more gel, because....

You also will need some fuel for the run.  I can handle a half marathon on nothing but water; I've done it several times during training.  However, what I forgot for race day is that I wasn't starting my run with a full tank.  Even though I'd refueled on the bike, it can't be as much as I'd expended; the body can't process that much fuel. (General guidelines say you can only absorb 250-350 cal/hr during exercise.)  So I didn't have the reserve of fuel to get me through the run.  The first half went well, but the second was a real struggle, and I was downing Accelerade during the second loop of aid stations.  Definitely practice some run nutrition, and plan on taking in calories early and steadily.

Regarding restrooms, it's definitely normal to need to at least pee during the event (if not, you might not be taking in enough fluids).  As to whether you stop or not.... well, read my race report.  

Isn't Endurox a recovery drink? I wouldn't think that would be appropriate for on-the-bike nutrition. Is that what your coach recommends?

This is starting to be on my radar as well, since I've signed up for my first HIM in July (training to start in earnest the second week of May).

I have trouble eating anything "solid" on the bike.  In the past, I've tried eating Clif Bars, and just chew and chew and chew.  Although, I did learn that an unwrapped Clif Bar fits perfectly in the top vent of my helmet, so that was a great place to store it between bites.

Other things I'm thinking of trying:
- bananas (seems to be a favorite)
- peanut butter and jelly sandwiches (mostly jelly, I assume)
- pancakes (seriously, I know at least two people who do this)
- trail mix
- slices of bread (plain)
- whatever else I can think of

So don't.  There are plenty of sport drinks today that will supply your calorie and nutrient needs, including the protein.  Infinit and Perpetuem are just two that come to mind.  There are others.  You can usually mix them very concentrated to create a 'multi-hour' bottle that you sip from, getting your regular fluids (water) from your other bottles.

Shot Bloks & Sharkies

jellybeans

licorice chews

My goal is to eat 250-300 calories an hour with about 800-1000 mg of sodium...I have played around with different foods...we need water, carbs, and electrolytes. They can come in different forms. Sports food is easy but in a sense just fancy candy. Candy works with things with low or no fat so jelly beans, gummy bear type things. For me eating candy makes me want to eat it other times so I go with the "sports candy" type food.

What works best for me is gatorade with extra sodium either salt or nuuns with shot bloks. I can eat food on the bike and have been practicing on my 40-55 mile rides. Simple is best and easy to do and train so come race day it is just standard practice.

You'll want to take in as many calories as possible on the bike.  I ate a peak bar (pretty dry, need lots of fluid, but about 300 calories) plus gatorade and a gel or two. 

Practice eating during your training rides.  Aside from the normal gu, gel, energy bar, consider fig newtons, peanuts (or a peanut-log), trail mix/sunflower seeds.  You can also eat on the run (they had grapes, bananas, energy bars, and gu packets during my HIM). 

If you're properly hydrated, you'll need to pee at least once or twice once you're out of the water.  I stopped in T2 for the portajohn.  Others stopped along the bike, and some just pee while riding.  (Me, I don't think the extra 75 seconds cost me a podium spot, so I'm not ready to do this yet.) 

I read some race reports of others and did my best to emulated a nutrition plan from one of them: