General Discussion Triathlon Talk » How many calories per hour do you consume? Rss Feed  
Moderators: jmk-brooklyn, Ron Reply
How many calories per hour do you consume?
OptionResults
1-100
101-150
151-200
201-250
251-300
301-350
351-400
401-450
451-500
500+

2013-09-05 10:46 AM

User image

Champion
6471
500010001001001001002525
NOVA - Ironic for an Endurance Athlete
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

User image

Veteran
918
500100100100100
Morgan Hill, California
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

User image

Master
2917
2000500100100100100
ann arbor, michigan
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

User image

Champion
6471
500010001001001001002525
NOVA - Ironic for an Endurance Athlete
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

User image

Champion
11898
500050001000500100100100252525
Philly 'burbs
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

User image

Master
2917
2000500100100100100
ann arbor, michigan
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

User image

Extreme Veteran
1136
100010025
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

User image

Regular
1890
1000500100100100252525
Las Vegas, NV
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

User image

Champion
8742
50002000100050010010025
Abilene, Texas
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

User image

Master
4270
200020001001002525
Saigon, Vietnam
Silver member
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

User image

Extreme Veteran
792
500100100252525
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

User image

Alabama
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

User image

Sensei
Sin City
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

User image

Kansas
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

User image

Alabama
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

Member
308
100100100
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

User image

Master
2917
2000500100100100100
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.
New Thread
General Discussion Triathlon Talk » How many calories per hour do you consume? Rss Feed  
RELATED POSTS

calories per hour

Started by bluebike
Views: 556 Posts: 8

2010-10-19 6:37 PM jmeeks1977

How many calories to take in per hour?

Started by trishie
Views: 2061 Posts: 16

2009-04-16 7:58 AM Mrs. brown_dog_us

Calories per hour?

Started by Jazon71
Views: 1032 Posts: 11

2008-05-26 7:00 PM ohiost90

I just consumed 1000 calories... Pages: 1 2

Started by jcdenton2000
Views: 1469 Posts: 40

2007-05-11 11:46 PM NightOwl

How many calories per hour?

Started by dteague
Views: 605 Posts: 9

2005-01-13 11:09 PM tech_geezer
RELATED ARTICLES
date : March 18, 2011
author : garyhallsr
comments : 0
How important is it to decrease your stroke count?
 
date : June 25, 2010
author : Nancy Clark
comments : 3
Ever wonder what’s best to eat during long runs, bike rides or other exercise that lasts more than 60 to 90 minutes?
date : February 4, 2009
author : mrakes1
comments : 0
Marni will show you how to make your own delicious and nutritious wrap that is light on calories but high in protein and nutrients.
 
date : September 3, 2008
author : Tri Swim Coach
comments : 0
Discussion on getting faster than 1:35/100m, IM swim training, counting strokes and improving an Olympic distance swim.
date : January 23, 2007
author : KenMierke
comments : 5
A powerful attraction of the calories in/calories out paradigm is its apparent simplicity. Unfortunately, the human body isn’t so simple and that is why this seemingly wonderful formula doesn't work.
 
date : May 1, 2006
author : mrakes1
comments : 2
Eating more on hard days and less on lighter days. When do we need to consume calories before workouts to keep us fueled?
date : October 9, 2005
author : Ron
comments : 1
This article gives instruction on using all the nutrition log features to count your daily calories from foods eaten.
 
date : August 29, 2004
author : Ron
comments : 1
Program outline of the 16 and 20 week sprint triathlon training plan overviews.