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How many calories per hour do you consume?
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2013-09-05 10:46 AM

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Subject: How many calories per hour do you consume?
On the bike in a 70.3 or 140.6. Please expand if you have something more to share!


2013-09-05 10:51 AM
in reply to: Guest

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Veteran
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Subject: RE: How many calories per hour do you consume?
I typically eat 1-2 gels per hour. I use water or NUUNs for hydration so I can better track how many calories go in. In my 70.3s, later in the bike I have tended to get distracted and lose focus on eating, so this weekend going to really try to keep the focus and eat more consistently, thereby hopefully having a better run.
2013-09-05 12:58 PM
in reply to: 0

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Master
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Subject: RE: How many calories per hour do you consume?
My goal is to consume 4-6 calories/kg/hour on the bike (280-420 approximately--I am a smidge under 70 kg).

My goal (much looser goal) is to consume 2-3 calories/kg/hour on the run (140-210 approximately).

I only consume liquids while racing. No solids. No gels.

My bike regimen is pretty well planned and adhered to.

My run plan is to get any liquids in my mouth that I can. Coke is amazing and consumed from the first moment it is offered to me. I don't want to wait until I am falling apart to drink this wonderful nectar. I hate having something around my waist or in my hand so I live off the course on the run.

Edited by wannabefaster 2013-09-05 12:59 PM
2013-09-05 3:23 PM
in reply to: wannabefaster

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Subject: RE: How many calories per hour do you consume?
Originally posted by wannabefaster

My goal is to consume 4-6 calories/kg/hour on the bike (280-420 approximately--I am a smidge under 70 kg).

My goal (much looser goal) is to consume 2-3 calories/kg/hour on the run (140-210 approximately).

I only consume liquids while racing. No solids. No gels.

My bike regimen is pretty well planned and adhered to.

My run plan is to get any liquids in my mouth that I can. Coke is amazing and consumed from the first moment it is offered to me. I don't want to wait until I am falling apart to drink this wonderful nectar. I hate having something around my waist or in my hand so I live off the course on the run.

280-420? Wow, that is a HUGE range!
2013-09-05 3:42 PM
in reply to: Guest

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Subject: RE: How many calories per hour do you consume?

When I was training for IM, I found a chart that averaged out calories burn based on speed over time and suggested a ratio of calorie for calorie replenishment vs calorie replacement. Can't find it just now.

Bottom line is; no way you're going to be able to replace all the calories burned in an IM but you can offset by replenishing some.

This was my IM bike nutrition plan:

On the hour - Gatorade - ~4oz, 25 cal
On the 1/4 hour - water ~4oz, one gel or shot blok ~100cal
On the 1/2 hour - Gatorade - ~4oz, 25 cal
On the 3/4 hour - water ~4oz, one gel or shot blok ~100cal
About the 3 hour mark one Clif bar ~250 cal
Additional water when desired and with Clif bar

I averaged about 290 cals per hour and about 20oz of fluid per hour over the full 112 miles

2013-09-05 8:08 PM
in reply to: pga_mike

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Master
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Subject: RE: How many calories per hour do you consume?
Originally posted by pga_mike

Originally posted by wannabefaster

My goal is to consume 4-6 calories/kg/hour on the bike (280-420 approximately--I am a smidge under 70 kg).

My goal (much looser goal) is to consume 2-3 calories/kg/hour on the run (140-210 approximately).

I only consume liquids while racing. No solids. No gels.

My bike regimen is pretty well planned and adhered to.

My run plan is to get any liquids in my mouth that I can. Coke is amazing and consumed from the first moment it is offered to me. I don't want to wait until I am falling apart to drink this wonderful nectar. I hate having something around my waist or in my hand so I live off the course on the run.

280-420? Wow, that is a HUGE range!


It IS a huge range. It is what I think most athletes should consider a normal range on the bike. I personally end up at right around 320 calories per hour which is a touch under 5 calories/kg/hour. I have found that this is a good spot where my gut stays happy and my energy stays high. I might be able to get to 420 but things seem to function well at 320 so I haven't pushed it.

Trial and error in training and racing has gotten me to the 320 number.


2013-09-05 8:10 PM
in reply to: #4847501

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Subject: RE: How many calories per hour do you consume?
Two gels per hour, plus water/Gatorade. I try to stay 50/50 on the hydration but quantity varies based on heat and how much I'm sweating. In a hot race I really try to drink a lot (maybe 1.5-2 bottles per hour) to set myself up for a good run.

So roughly 200 cal of gels plus another 100-150 cal sports drink.
2013-09-06 4:34 AM
in reply to: wbattaile

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Subject: RE: How many calories per hour do you consume?
250/hour, 5'4" 120 lbs female.

100 in gel/bar half, rest in liquids (Perform or Perpetuem).
2013-09-06 6:50 AM
in reply to: Guest

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Subject: RE: How many calories per hour do you consume?

Between 100 and 150.  190ish pound female.

For me, less is more...if I try to shove too many calories down all I get is a tour of the course porta potties on the run.  You CAN train your body to operate more efficiently...really...just quit giving it excess carbs and you'll adapt.

Honest...it's called metabolic efficiency.

The day of my IM, between my breakfast at 0400 and my finish just before 2300 I had almost exactly 2500 calories...and had the best IM run of my three.  That's 2500 calories TOTAL including breakfast...people don't need NEARLY as many calories as they think they need.  Sometimes less is more...

2013-09-06 7:56 AM
in reply to: Guest

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Subject: RE: How many calories per hour do you consume?
For my HIM and most long rides, about 120-150 per hour. I think of it as one "something" per hour. In training that "something" might be a banana or granola bar or a couple of fig newtons; in the race it was an energy bar cut into chunks and two gels (the bike took me 3:20 something). I had another gel on the run and a few pretzels. That's it. For both bike and run, I took my own electrolyte drink which is sugar free as I tend to get nauseous on the sweet ones. I finished strong and didn't "bonk".

I'm a 115-120 pound woman, so that may have something to do with it, but I've always felt better with fairly minimal food when competing. My best marathons were with nothing beyond alternating cups of sports drink or defizzed Coke and water at aid stations; in many of them I could only get down water past 20 miles. It's very individual--I saw women my size, who spent less time on the bike than I did, taping 5-6 gels onto their bikes before the HIM, and most would have taken in some of the sports drinks on the course as well, so they probably took in far more calories for their body weight than I did, but it seemed to work for them. I know from experience that with that intake, I would have been puking by the side of the road!
2013-09-06 1:00 PM
in reply to: wannabefaster

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Subject: RE: How many calories per hour do you consume?
Originally posted by wannabefaster

Trial and error in training and racing has gotten me to the 320 number.


I think that should have been your first response.


for 70.3, I have the following:
-2 bottles of Rocktane (~240 calories each). I usually almost go through both bottles
-1 Gel every 10 miles
-Gu Chomps as a special treat at mile 42 and 50.


2013-09-06 1:10 PM
in reply to: lifejustice

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Subject: RE: How many calories per hour do you consume?
I was listening to them reports on that Cubt/FL swimmer and they said that it was physically impossible for her to take on as many calories per hour as she was burning. I've heard the same thing about the ironman.

So how many calories can the average person "process" per hour? If you can only 'process' 300 calories/hr and are taking in 400 calories/hr then you are just bloating yourself?

I just made those number up becuase I have no clue how many calories one can actually 'process' per hour.

Any insight to this appreciated.

2013-09-06 1:15 PM
in reply to: Rogillio

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Subject: RE: How many calories per hour do you consume?

I'm shooting from the hip since I can't recall my sources.  But in my time doing this, I read/heard/learned that you can't process more than 350-400 calories per hour anyway, so taking in more is pointless - even problematic.

I think I shoot for 300-350 from trial and error.  Almost all in drinks.  I don't like gels very much.  Usually something solid at special needs.  Of course for an IM run, I'm eating whatever sounds good at the moment.

2013-09-06 1:22 PM
in reply to: jldicarlo

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Alpharetta, Georgia
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Subject: RE: How many calories per hour do you consume?
Originally posted by jldicarlo

Between 100 and 150.  190ish pound female.

For me, less is more...if I try to shove too many calories down all I get is a tour of the course porta potties on the run.  You CAN train your body to operate more efficiently...really...just quit giving it excess carbs and you'll adapt.

Honest...it's called metabolic efficiency.

The day of my IM, between my breakfast at 0400 and my finish just before 2300 I had almost exactly 2500 calories...and had the best IM run of my three.  That's 2500 calories TOTAL including breakfast...people don't need NEARLY as many calories as they think they need.  Sometimes less is more...

I wish I could do "less is more"... I experimented with 200 and 225 calories per hour on the bike and got hungry to the point of stomach growling and headache. When I upped it to 250 it worked flawlessly. 

I also think the heat/sun affects me - seems that 100-degree full sun days take more out of me and I need more calories than 80-degree cloud cover days. Anyone else?

2013-09-06 1:25 PM
in reply to: Kido

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Subject: RE: How many calories per hour do you consume?
Originally posted by Kido

I'm shooting from the hip since I can't recall my sources.  But in my time doing this, I read/heard/learned that you can't process more than 350-400 calories per hour anyway, so taking in more is pointless - even problematic.

I think I shoot for 300-350 from trial and error.  Almost all in drinks.  I don't like gels very much.  Usually something solid at special needs.  Of course for an IM run, I'm eating whatever sounds good at the moment.




Thanks, that's a good number to know. I have erred on the 'too much' side a few times and ended up with a tummy ache....
2013-09-06 1:41 PM
in reply to: Kido


11

Subject: RE: How many calories per hour do you consume?
I believe that the maximum calories any body can process is 6 per minute with a perfect type of calorie mix. I think that many of the gel makers use this information to come up with their ratio of carbs.


2013-09-06 1:54 PM
in reply to: wirechild

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Subject: RE: How many calories per hour do you consume?
225-250/hr.
150 lb male

For years doing endurance cycling I stuck to 300-350 cal/hr because that's what the Internet Told Me To Do. Backing off helped me tremendously.

On really long rides (150+ miles), I'll stop and eat real food if I can every 4 hrs. or so because I get soooooooo tired of gels/sport drink. If I'm out in the middle of nowhere and/or the stores are closed because it's 3am, well, then it's just more gels/sport drink.
2013-09-06 4:07 PM
in reply to: Rogillio

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Master
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ann arbor, michigan
Subject: RE: How many calories per hour do you consume?
Originally posted by Rogillio

I was listening to them reports on that Cubt/FL swimmer and they said that it was physically impossible for her to take on as many calories per hour as she was burning. I've heard the same thing about the ironman.

So how many calories can the average person "process" per hour? If you can only 'process' 300 calories/hr and are taking in 400 calories/hr then you are just bloating yourself?

I just made those number up becuase I have no clue how many calories one can actually 'process' per hour.

Any insight to this appreciated.




Look at my post above. Use your weight in kilograms. Multiply it by 4. That is your starting point. Now multiply it by 6. That is about the max that your body can generally take in per hour while at race pace without bloating/rebelling (I am sure that there are outliers but this is pretty accurate for most).

A 70 kg person should take in somewhere in the range of 280 (70 x 4) and 420 (70 x 6) calories/hour (on the bike--most would be lucky to take in 2-3 calories/kg/hour while running but that is a different post)

A 50 kg person should be between 200 and 300.

A 90 kg person should be between 360 and 540.

The numbers are not absolute and obviously change depending on your size and training. This is where practice comes in.

What you said above is true. Most athletes are generally burning 10-15 calories/kg/hour while racing. Trying to take in that many calories/hour while at race pace will result in disaster. Your gut cannot assimilate that kind of calorie load at race pace.
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