My HIM nutrition plan (Page 2)

http://www.e-caps.com/downloads/fuelinghandbook.pdf

This link has great info (of course they advertise their products in every segment, but just ignore it)

have you tried this before??? Even on hard conditions that sounds A LOT of fluids. here is a segment I found online:

"According to nutrition expert Bill Misner, Ph.D., “The endurance exercise outcome is to postpone fatigue, not replace all the fuel, fluids, and electrolytes lost during the event. It can’t be done, though many of us have tried.” In other words, our hydration goal is not to replace water pint-for-pint, but to support natural stores by consuming as much as we can adequately process during exercise. At the most, you can absorb about one liter (about 34 fluid ounces) of water per hour, but only under the most extreme heat and humidity. Most of the time you can only absorb about half that amount, even though it won’t fully replace your loss. Repeated intake of one liter (about 34 fluid ounces) per hour will ultimately do you more harm than good."

It's TX.  It's hot.  I'm a girl and I go through over 50oz an hour on a hot day here.  Never tracked it by weight, but I can't go more than 20 miles without needing a water refill.

I'm running Prairieman this weekend too!  See you Sunday!  PM me if you want to meet up with some BT'ers for dinner on Saturday.....

Carb loading 2 days out - this came from an article from Dave Scott in Triathlete Mag: Dave Scott's top five race-day nutritional tips. He suggested 6-7g of carbs per kg of body weight for 2 days out when"your body is preparing for the stresses of the race, which places anincreased emotional, pshychological and physical demand on your body." So you're suggesting 600-750g (I'm 75kg) of carbs the day before. Is there any potential risk in bumping my intake some 2 days out also?

My race-day breakfast is based on article on Active.com by the American Running Association: For distance workouts, count carbs in. They said that , ideally, you should consume 2g of carbs per lb of bodyweight four hours before the event. My race starts at 7am so I figuredI'd wake up by around 4:30-5am which would give me about 2 hours prerace which cuts my intake down to 1g per lb...about 165g. I figured a4:1 ratio of cho:pro which is where the 40g of pro came from. I'mhappy to reduce my morning intake if you think it's a wise move...100gcarbs maybe? I'm thinking a couple bananas, and something a littlemore solid like a Cliff Bar along with water.

Run nutrition - I'mvery happy to ditch the Gatorade and just stick with water and 3 Accelgels...that will give me ~270 calories over 1:30-1:40. If I bonk atthat point in the race then it is likely because of something I didwrong on the bike. I'll definitely bring 4 Endurolyte caps along onthe run. Is it too late to take them if I start to feel my legscramping?

Didn't mean to offend anyone.  I just think there is a point where everybody thinks too hard about this stuff.  Nutrition should be simple.  The simpler you keep it, the easier it is to make the plan work.  If it gets all convoluted with special drinks, gels, etc. and you forget or lose any of your 'special stuff' then you are SOL.  It's hard to imagine, but it wasn't all that many years ago that people actually did these sporting events without any of this extra gucci nutrition stuff...

Thanks for posting guy. I enjoyed reading your plan.

I tend to bonk on the bike so I am overly anxious about my nutrition plans. I sweat like a freakin' pig and my face tastes like a pretzel when I'm done exercising for more than three hours. So my nutrition is heavy on salt. Here's my 1/2IM plan.

Breakfast - about two and half hours prior to the race at 5:00 a.m. - normal of yogurt, bananna, grapes, juice and whole wheat muffin.

Hour out - water and 1/4 clif bar and E-cap.

Bike - 32 oz Camelback with water and Accelerade, plus two 20 oz bottles of Gatorade and Accelerade mix. Sweet but I love it. I'm taking an E-cap or straight salt tablet every hour. 1/2 way point two handfuls of sweet and salty trail mix.

Run - three gels - one at mile three, one at turn around and one three miles out at mile 10. Plus whatever I can get at each aid station. Haven't decided on my fuel belt whether to carry it. On my long runs I haven't used it it's just extra weight. The Gels do a world of good for me. Instant energy. I run so slow that I've never really bonked on the run so dehydration hasn't really been an issue. But hey we'll see.

That's about it. Time goals:

Swim - 40 minutes

Bike - 4 hours

Run - 3 hours

I know not really fast but unlike you guys just finishing is going to satisfy me. I'm most worried about the bike as there is a 4 hour cut off. So I really have to be quicking than that.

God Bless all of you who are racing and can't wait to read your RR's.

Wow!  That does have great info!  I printed it out so that I can highlight it and make notes.

Wow!  Just the thought of eating that much in the morning makes my stomach gurgle...race or no race!

I actally seem to do better undereating rather than overeating, and if I stick to fluids and gels.