I am doing the Louisville IM this year, and need some info on nutrition. I have done only sprint tris and one Olympic race before. Is there a good book/other source of information somewhere? I have heard a lot about this subject from blogs/discussions, and most of it centers around two themes: "everyone is different," and "don't eat anything during the race that you didn't eat during training." I am looking for specific information about the following: 1) salt tablets- are they needed?? Where do I get them, how do I store them; do I take them with water, etc. 2) solid food - is it needed? If so, what types... sandwiches, cliff bars, etc? 3) sports drinks- what kinds are best; how often should they be taken on the course; should they be diluted with water, etc. etc. 4) GUs- how many should be taken and can I survive an ironman on just these 5) anything else I should know- any other "must have" items on the race course?Also, I have low blood sugar so am looking for low-refined sugar options... thanks in advance.
How long were you out there? Were you hydrated when you started? About how much do you weigh? Not to discount any other input here - just trying to help - but it seems like there might be something else. 30 oz/hr during a cool marathon might be plenty. On your long runs, including your 16 miler, how did you hydrate?
Sorry Lisa, unintentional. I sent you a private msg.
My have needed more gatorade & less water. I'm not a huge fan of gatorade while working out (esp the lemon lime usually used in races), but when I'm going more than an hour, I do drink more then just water - I have a different drink that works well for me. However, for IMKY, I will have to work IM Perform into my training so I can get use to that for the marathon. I will be taking my own drink on the bike, but will have to rely on aid stations for the run.
When you're working out less then an hour, water is fine. Longer than an hour, you need something to replace the electrolytes you're losing. I just read a part of MACCA's book this week about hydrating and how he used water and it didn't work. I'll try to find it & pass it along later.
a friend of mine from long ago when we were doing these silly IM things each year, used to ask (and get) an IV at the end of the IM race. i never did (yeah call me scared of needles) but he used to be bouncing around fine an hour or so later, and i was miserable.
I'm glad so many people are posting their tips, as this is exactly what I'm trying to work out right now. I have been plagued by digestive woes while running and am working hard to come up with a solution that, first, simply lets me complete my workouts, and then maybe I can start to nail down how to optimally fuel for performance. Since I'm heading back to school for a dietetics degree, this should be fun for me, but man, being the guinea pig who has to urgently bail on a workout is decidedly not fun. Calling nutrition the 4th discipline is no joke!
I am doing a 70.3 this weekend in Fl in the HITS series. Any good ideas for nutrition, I am 6'2 200lbs. Weather should be mid 80's. I have been using Infinite and works good. But what else do I need?
too late to going changing stuff dallas. just go with whatever you feel comfortable with.
IF on the day you start using some sports drink for instance that you havent trained with, you take the risk it might not agree with your gut.
if you use gels, take a gel every 45 min on bike; and 1 every 30 on run - with water. if you're a heavy sweater, then pop a few salt tab's at start of run, and again a couple more an hour later.
I also like Hammer. I use Perpeteum and mix a 6 hour bottle for my calorie needs on the bike. I also take enduralytes even half hour. I supplement with real food like pretzels and oatmeal raisin cookie