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2010-10-19 2:46 PM

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Subject: calories per hour
How many calories per hour do you try to consume during a half ironman race??  And... do you feel its necessary to use a sports drink that contains protien for this distance?


2010-10-19 2:54 PM
in reply to: #3160820

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Subject: RE: calories per hour

You should consume as much as your body will absorb.  For most people it's between 200-350ish calories per hour.  Use your training days to experiment with how much your body can take in.  Also, in general you absorb more per hour on the bike than you will during the run.  As far as protein goes, I personally like a little protein on the bike...about at 8 to 1 carb/protein ratio.  I know others that don't like protein at all at that distance.



Edited by mktoson 2010-10-19 2:56 PM
2010-10-19 3:17 PM
in reply to: #3160820

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Subject: RE: calories per hour
I've heard 1.5-2.0 cal/lb/hr on the bike and 1.0-1.5 cal/lb/hr on the run.  Those are just guidelines and you will need to hone in on your specific needs during training.

Personally, I don't like anything solid just before or during a race.  I'll eat whatever before/on the bike in training, it's the running that I prefer non-solids for.  Never done protein in a race, but I've never wanted to either.
2010-10-19 4:32 PM
in reply to: #3160851


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Subject: RE: calories per hour
mktoson - 2010-10-19 2:54 PM

You should consume as much as your body will absorb.  For most people it's between 200-350ish calories per hour.  Use your training days to experiment with how much your body can take in.  Also, in general you absorb more per hour on the bike than you will during the run.  As far as protein goes, I personally like a little protein on the bike...about at 8 to 1 carb/protein ratio.  I know others that don't like protein at all at that distance.



Should calories be based on how much you burn (based on weight/HR)?  I have been "practicing" nutrition as my training plan suggests, but I am just not sure what that means.  I eat different things, have figured out a little about what I like to eat and when, but I have no real "plan" for the race.  I have only one long ride left before the race...I guess I should figure it out :/ any suggestions? 
2010-10-19 4:38 PM
in reply to: #3160820

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Subject: RE: calories per hour
I don't think there's any way you can replace calories on a 1/1 ratio.  I don't think your body can use/process that many.  I'm a SLOW runner, and I'd have to take in nearly 800 cal's/hr. to replace 1/1.

2010-10-19 6:20 PM
in reply to: #3160820

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Subject: RE: calories per hour
So here is my plan for a half iron with lots of hills... feel free to curtique.  I have used this plan on long rides and long bricks... and on a century bike race.  I am a 165lbs male.

Shooting for roughly 100g carbs per hour which equals about 370 calories/hr.  It works out to 1 24oz bottle of sports drink and 2 gels per hour.

When I ride long and am not focusing on sticking to a nutrition plan I eat a lot less... more like 1 24oz sports drink and 1 gel per hour.  But my long rides don't roll into 6 plus hours.  It seems like a lot, but I worry more about under consuming and running out of gas than over consuming.  Haven't had any gut problems. 


2010-10-19 6:28 PM
in reply to: #3161259

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Subject: RE: calories per hour
bluebike - 2010-10-19 7:20 PM So here is my plan for a half iron with lots of hills... feel free to curtique.  I have used this plan on long rides and long bricks... and on a century bike race.  I am a 165lbs male.

Shooting for roughly 100g carbs per hour which equals about 370 calories/hr.  It works out to 1 24oz bottle of sports drink and 2 gels per hour.

When I ride long and am not focusing on sticking to a nutrition plan I eat a lot less... more like 1 24oz sports drink and 1 gel per hour.  But my long rides don't roll into 6 plus hours.  It seems like a lot, but I worry more about under consuming and running out of gas than over consuming.  Haven't had any gut problems. 


And when you used the plan, did it work well?  If the answer is 'yes', then you have your plan.  If it is 'no', then you need to figure out why it failed.

In the latter case, the general guidelines above (and the observation that 1-1 replacement is unnecessary and impossible anyway) are good starting places.
2010-10-19 6:37 PM
in reply to: #3161259

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Subject: RE: calories per hour
bluebike - 2010-10-19 7:20 PM So here is my plan for a half iron with lots of hills... feel free to curtique.  I have used this plan on long rides and long bricks... and on a century bike race.  I am a 165lbs male.

Shooting for roughly 100g carbs per hour which equals about 370 calories/hr.  It works out to 1 24oz bottle of sports drink and 2 gels per hour.

When I ride long and am not focusing on sticking to a nutrition plan I eat a lot less... more like 1 24oz sports drink and 1 gel per hour.  But my long rides don't roll into 6 plus hours.  It seems like a lot, but I worry more about under consuming and running out of gas than over consuming.  Haven't had any gut problems. 


That seems like a lot for a HIM. Keep in mind that it is easier to recover from underconsuming than over consuming. If you underconsume, you are likely no more than a mile away from an aid station buffet (assuming a decently organized race). You'll be fine in a matter of minutes after getting some sugar in you. If you over-consume, however, you might wind up throwing up/crapping for a long time. gross!
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