Olympic Nutrition (Page 2)

I did an Olympic tri today and followed the advice that Shane and Don were providing.  I had a water bottle with two gels (100 cal each) mixed into it.  I drank about 2/3 of it (maybe) and had two mouthfuls of water on the run.  Worked out perfectly, my stomach felt awesome and I had plenty of energy.  

Pretty sure I would have puked if I had taken in much more than that.

I raced a 10k trail run last month. I was fine during the race but got really sick with tummy trouble and headache that curled me up on the couch for the rest of the day. That day I took a gel right before I started running, had a bit of water during the run and downed a gatorade at the finish line.

Today I followed the advice in this thread specifically: Also, eating as soon as you get on the bike and right before you get off to run are bad ideas and you would be better to do all fueling between 10-30km. On the run, a sip of sports drink at each aid station should be all you need.

I had my aero bottle filled with Gatorade that I sipped on during the bike, water from the aid stations on the run. Worked like a charm. And no headache or tummy trouble now that I'm home either. The only issue I had was if I took too big of a drink from my aero bottle I burped it for a minute so I just took tiny sips more frequently.

What is skratch?

I'd recommend working on your bottle holder situation.  Find a bottle that fits snuggly and change the holder if need be.

I personally would never try whole foods for an Olympic.  Also I find bloks/chews difficult on the bike, impossible on the run.  I personally rely entirely on sport drink for the bike and maybe gels for the run.    And, I am a 3 hour Olympic racer so I need plenty of fuel.   I really like the simplicity of sports drink because I get calories, hydration, and electrolytes at the same time with little effort.

ETA:  Also, I am not a fan of a gel in transition.   Just put your shoes on and run out with everything else in hand, apply as you go.   I normally have a gel at the end of my bike, or I might have a gel right before the first water stop on the run.  I see Shane, et al, say that is too late in the game.  Although I wonder if they have the same advice for a 45 min 10ker versus a 60 min 10ker (like me).  It's worked fine in the past.

Well, this is interesting to me (science/medical type geek), so I'll kick the horse again while it's down.

Physiologically, you almost CAN'T use all your glycogen in an Oly, unless you're going very slowly and take in no calories - then perhaps...  At all but BOBOP speeds, you really can't, especially if you eat normally the day prior and have a typical pre-training-day breakfast ~2hrs prior.

As to what the gut can handle in the race, that depends on how much intensity you throw down.  If one races an Oly as fast as your training will permit, the intensity should be pretty high (just sub-threshold for the first 2/3 to all of the bike and at or just above for the last of the bike and the whole run, depending on speed... iow, right at threshold for the last hour or so is a good/common way to look at it).  IF you go that hard (speed doesn't matter, just how hard compared to your max), you prolly won't be able to take in much more than our esteemed coaches have already nicely laid out.

If you go easier, then you should be able to take in lots more.  I can down a whole picnic if I'm on a recovery ride or run. 

The point is, though, that your body does not NEED it to avoid the dreaded bonk.  I agree that some sugar and caffeine can give you a boost (there are actually studies to back that up), even if you're no where near bonking.  So, some high octane fuel is likely a benefit to max performance.  However, if you take in much more than has been suggested with no discomfort, I would submit that means your percentage of effort is below what you COULD hold for the event.

If you're "competing to COMPLETE," then do whatever you would like wrt munchies, of course.  If you are looking for the best RESULT, then the advice offered is sound.

As for comparing marathon fueling to Oly fueling, they're just too different (IMO) to really line up against one another (at least for most physiologically normal humans that are going at a distance appropriate "racing" pace).  Again, if you're just going way sub-maximal-for-the-distance in your effort, then the physiologic demands are different - I'm just talking about going at "your best" race pace.

Anywho, best of luck (and I'll thank the coaches for some very useful stuff posted - as always - much appreciated guys!).

FWIW, in an Oly I'll do a normal pre-race breakfast (couple pieces of toast, nut butter, coffee) 2+ hours prior, drink 1 bottle of sports drink or NUUN and +/- a Fig Newton in the 30' prior to the start, one gel 1/4 of the way into the bike and another at 2/3 to 3/4 through with a bit less than one bottle of fluid (full bottle if hot, half if cool), then water and/or sports drink sips on the run (but usually nothing the last 2 miles... except pain). 

YMMV

Matt

ETA - hydration and fueling are separate issues.  You can feel lightheaded and bonky from not taking enough fluids - and that is CERTAINLY possible (even likely for a heavy sweater like me) in a 3 hour effort, even if you have plenty of glycogen left or even if you're going easy and fueling (LSD runs or such, even well fueled).  If you get goose bumps, chills, light-headed and such, it's much more likely that you didn't take in enough fluids, rather than calories.  Hey coaches - you want to start a discussion on optimal fluid intake??   

FYI, Skratch exercise hydration does have ~80 calories in a standard bottle (or when mixed as directed), so there are carbs in it.  It's a bit less than one gel (typically 100 calories) per standard bottle, or ~one gel per 24 oz.

This is less than many other drinks, but there is sugar in it (first ingredient, actually).  Actually helps with electrolyte absorbtion, but you do need to figure it in to your total calorie intake/processing.

Their everyday hydration stuff only has 20 calories per bottle...

Matt