IM Nutrition Plans

What I planned for IMAZ 4/08 and intend to repeat:

Pre swim - 1 gel and some water. 

Post swim in T1 - 1 gel/water

Bike -
First 20 minutes of bike - water
Carrying two 3 hour Infinit bottles, swig every 12 minutes or so followed by water picked up on the course
Will carry Payday as my treat
Special needs will have 1 extra 3 hour bottle as my just in case bottle.
Will also have a PB&J in SN just in case.

Run - 1 hour infinit bottle no protein mix on waist, 1 bottle + 1 baggy with powder waiting in special needs.  That's 3 hours, I will need more but at some point I know I will get sick of Infinit and will switch to the course.
Run SN will also have pringles

I have thinking about a candy bar too!  Everyone seems to be so focused on all these engineered things - which is great - I'm an advocate too.  BUT the thought of a snickers bar and some flat coke on the run doesn't sound too bad.  It also sounds like something that won't upset the stomach, at least it hasn't in the past.

Who really cares about fat and suger content when I'm going to burn like what, 15,000-16,000 calories, right?  Plus it does sound like a nice "treat" to look forward to than bland power bars or something like that.

exactly.   Clif Bar?    no thanks.

Might want to find something that doesn't melt though, but I guess by the time you get to a snickers you might already have salt,sweat, puke, pee all over you, melted chocolate might be a welcome change

ETA - people put weird stuff in there.  A friend used hard boiled eggs at IMFL.  He told Paula Newby Fraser at breakfast and she said she thought it was a great idea.... yech

Chris' plan, up to the run, is close enough to mine that I won't even bother with the differences.  However, I plan to use what is on the course for the run.  I've been considering carring some Infinit on the run course, but that right now that is not the plan.

Here are 2 links to some concepts to think about regarding IM nutrition protocol.

http://www.gotrimax.com/TriMaxRaceDayNutrition.htm

http://www.gotrimax.com/TriMaxHydration.htm 

Roughly 1 bottle of GE and 2 gels per hour on the bike (~350 cal).

Something at every aid station on the run.  Basically depending how I felt.  Mostly GE for the first half.  Had 1 gel and a little bannana and orange at one point.  Mostly coke over the last half.  Just water once or twice when I wasn't in the mood for anything else.  Est. ~150 cal/hr.

I think I would experiment (in practice at least) with a bit fewer calories on the bike next time (250-300 probably).  And maybe drinking a bit more of them (get up to 200/hr from GE) depending on the conditions.

wow that is the exact same thing I've been doing on the bike.. I toss in a bannanna to break things up on the longer training rides...  once my stomach gets tired of warm GE I'v gone to 3 gels an hour with water.

thats' why I picked an IM that has a couple of fast food places on the bike loop so I'm carring my debit card for a quick snack also.. maybe a blizzard or a double cheeseburger. 

Too lazy to search....

GE?  Wuzzat again?

Gatorade Endurance.  Enough sodium that most people shouldn't really need salt tabs to supplement.  And its on the course at many races.

On the run, I discovered that warm GE (or coke) was far preferable to a hot chocolate powergel.