nutrition on bike
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2006-08-08 5:58 PM |
New user 21 Katy, TX | Subject: nutrition on bike I have my first HIM (PrairieMan) coming up in about a month so I've been trying out different things during my long rides. My question is...how do you know what you ingest on the bike is not going to effect you on the run? The obvious answer would be to make it a brick and do a short run afterwards, but how far should I run? 1 mile, 3? What do you think? |
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2006-08-08 9:19 PM in reply to: #505935 |
Veteran 187 Denver, CO | Subject: RE: nutrition on bike I am no expert but have been told that I should give my muscles a full 20 minutes to transition from bike to run. So keep that in mind when doing even a shorter brick. As far as nutrition goes, its all personal. Get out there and see what works for you. However, for me, the GI issues I had set in on the bike and then continued on the run for almost the entire race. It was a disaster, but I made it to the finish line nonetheless. Anyways, I would say that you would know pretty soon after ingesting your food/gel/gu/drink that it is upsetting to your stomach. That's my .02... I'm sure there are plenty of others experiences that differ, and/or can give you more concrete examples. Best advice? Test it yourself. Good luck on your race! |
2006-08-09 1:25 PM in reply to: #505935 |
New user 21 Katy, TX | Subject: RE: nutrition on bike I rode 50 miles this morning and used a combination of Perpetuem, Cliff Blocks, water, and endurolytes throughout my ride. I didn't have any problems on the bike, but as soon as I got off I felt like I was STARVING! Does this mean I need to take in more calories or should I try solid food? I know I don't want to start running on an empty stomach! |
2006-08-09 2:05 PM in reply to: #506817 |
Not a Coach 11473 Media, PA | Subject: RE: nutrition on bike robn515 - 2006-08-09 1:25 PM I rode 50 miles this morning and used a combination of Perpetuem, Cliff Blocks, water, and endurolytes throughout my ride. I didn't have any problems on the bike, but as soon as I got off I felt like I was STARVING! Does this mean I need to take in more calories or should I try solid food? I know I don't want to start running on an empty stomach! But you really don't want to run on a full stomach! Seriously, go for a run after your long bike and see how you feel. Personally, I feel the best nutrition plans stay very simple. |
2006-08-09 2:26 PM in reply to: #506882 |
Coach 10487 Boston, MA | Subject: RE: nutrition on bike JohnnyKay - 2006-08-09 2:05 PM x2 I've keep my nutrition as simple as possible. For Timberman 70.3 I'll use a bottle of perpetuem I'll bring on the bike and use Gatorade endurance provided on the race course. Plus my gel flask with hammer gel expresso and salt tabletsrobn515 - 2006-08-09 1:25 PM I rode 50 miles this morning and used a combination of Perpetuem, Cliff Blocks, water, and endurolytes throughout my ride. I didn't have any problems on the bike, but as soon as I got off I felt like I was STARVING! Does this mean I need to take in more calories or should I try solid food? I know I don't want to start running on an empty stomach! But you really don't want to run on a full stomach! Seriously, go for a run after your long bike and see how you feel. Personally, I feel the best nutrition plans stay very simple. |
2006-08-09 4:11 PM in reply to: #505935 |
New user 21 Katy, TX | Subject: RE: nutrition on bike Jorge, so you use Perpetuem and Gatorade Endurance? I thought about going solely with Gatorade Endurance for IMAZ since it's on the course, but I felt extremely bloated after using it on one of my training rides. I never thought about using them both. That works ok for you? I also think I may switch back to gels instead of the cliff blocks because I'm not a big fan of the stickiness and the chewing. I switched to the blocks hoping that since it was more of a "solid food" than gels I wouldn't get that hunger feeling. I'm worried about the hunger feeling because I tend to get really bad headaches after that which is why I'm constantly eating all day everyday. The feeling I get isn't just a little hunger pain, it's more of an "I can eat a horse" kind of feeling. But, you're right I definitely don't want to be full before I start the run. What do ya'll think about having like 1/2 a protein bar or something to curb the hunger after I get off the bike? Obviously I'm not going to stuff myself, but just something to hold me over? |
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2006-08-09 5:46 PM in reply to: #505935 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: nutrition on bike One of the things I found the most helpful was a race sim - I used the one in the Oly to HIM bridge plan using my fueling plan - getting off the bike for the second run let me know that I wasn't too full to run. Other than that, you definitely don't want a full stomach for the run - 21k is a long way and if your stomach is full when you get off the bike, there's a good chance it's going to stay that way - or purge itself - for the entire run. Better to get off the bike having started to digest most of the calories you've taken on (I stopped eating 20-30' before my planned T2) and switched to just sipping water. Then on the run I simply started my fueling plan for the run and didn't have any issues. Although my energy levels were good throughout the race and I didn't feel hungry - at the end I pretty much started eating anything that wasn't nailed down - bagels, fruit, gatorade - anything they had I started eating Shane |
2006-08-09 7:17 PM in reply to: #507069 |
Not a Coach 11473 Media, PA | Subject: RE: nutrition on bike robn515 - 2006-08-09 4:11 PM Jorge, so you use Perpetuem and Gatorade Endurance? I thought about going solely with Gatorade Endurance for IMAZ since it's on the course, but I felt extremely bloated after using it on one of my training rides. I never thought about using them both. That works ok for you? I also think I may switch back to gels instead of the cliff blocks because I'm not a big fan of the stickiness and the chewing. I switched to the blocks hoping that since it was more of a "solid food" than gels I wouldn't get that hunger feeling. I'm worried about the hunger feeling because I tend to get really bad headaches after that which is why I'm constantly eating all day everyday. The feeling I get isn't just a little hunger pain, it's more of an "I can eat a horse" kind of feeling. But, you're right I definitely don't want to be full before I start the run. What do ya'll think about having like 1/2 a protein bar or something to curb the hunger after I get off the bike? Obviously I'm not going to stuff myself, but just something to hold me over? Do you feel hungry when you get off the bike and go run? Or do you feel hungry after you get off and stop? The former would be unusual and might be worth experimenting with eating a bit more. The latter is completely normal, but doesn't mean you will have to eat more before doing your run. |
2006-08-10 7:57 AM in reply to: #505935 |
Coach 10487 Boston, MA | Subject: RE: nutrition on bike Sorry for the late response but these days I am so busy setting up a race I am not getting my regular BT hrs I hope this helps! |
2006-08-10 9:11 AM in reply to: #505935 |
Member 29 | Subject: RE: nutrition on bike Great advice in previous posts. Only input I'd add is to be aware of your "sweat rate" (PrarieMan is a hot/sunny race) and practice adding electrolytes/salt to accomodate loss. Also, make a plan and stick to it. My first half I had a plan and then, in the excitement of the race, varied things a good bit and suffered because of it. Good Luck! Tom |
2006-08-10 6:42 PM in reply to: #505935 |
New user 21 Katy, TX | Subject: RE: nutrition on bike I started feeling a little hungry towards the end of the bike, but it didn't really hit me until I stopped. So, from what I've read, you guys think the reason why I felt that way is because I stopped and had I kept going and started running I probably wouldn't have felt quite like I could eat a horse! You know, I think I read that somewhere! I think I'm going to stick to my plan except I'm going to substitute gels for the blocks and make it a brick next time to see if the hunger pains stay away. I think I may try some solid food when I start really preparing for IMAZ, but we'll see when the time comes.Thanks for all the responses! Robin |
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2006-08-10 6:46 PM in reply to: #505935 |
New user 21 Katy, TX | Subject: RE: nutrition on bike Jorge, thanks for your response. I appreciate how in depth you got and you brought up a lot of good points that I hadn't thought about. Especially the point you made about slowing down on your nutrition as you near the run...I guess that goes along with "you don't want to be full when you start the run." Anyway, thanks again! |
2006-08-11 10:27 AM in reply to: #507069 |
Master 1641 Cambridge, MA | Subject: RE: nutrition on bike On my 56 mile course check for Timberman, I found that a balance gold bar was perfect for my hunger needs -- sticky/melty/gooey though it was. I'm going to try a less sticky enervit bar called a protein energy bar, and if they are good, use those at Timberman to stay fed on the bike, ready for the run. |
2006-08-12 9:14 PM in reply to: #505935 |
Expert 1213 Los Gatos, CA | Subject: RE: nutrition on bike I learned 2 weeks ago at Vineman 70.3 that Cliff bars may work fine in training but not in races when the intensity is high. After my first Cliff bar, my stomach shut down (get all bloated etc.), and I had to ease off so my stomach would re-engage, and it did, ate gels rest of the way. I was surprised as Cliff bars have been part of my long distance training diet, I just had not tested it at the higher intensity of the race. I ingest 300+ cals per hour on the HIM bike, Cytomax/Gatorade plus gels, nothing else....morale of the story: make sure the food you plan on taking work at the intensity levels of the race..... |
2006-08-12 10:15 PM in reply to: #505935 |
Champion 7547 Albuquerque, New Mexico | Subject: RE: nutrition on bike Plan on 20-30 minutes of running after a ride. For my HIM (last weekend) I had a Peak bar (pretty heavy) about 45 minutes into the ride and a Luna bar about an hour later. That gave me an hour before I started the run. I had planned on a gel in the last hour, but skipped it. Ate a few grapes on the run, but otherwise, just what I had on the bike and Gatorade (during the bike and run). |
2006-08-13 8:58 AM in reply to: #509872 |
Coach 10487 Boston, MA | Subject: RE: nutrition on bike us50090 - 2006-08-12 9:14 PM I learned 2 weeks ago at Vineman 70.3 that Cliff bars may work fine in training but not in races when the intensity is high. After my first Cliff bar, my stomach shut down (get all bloated etc.), and I had to ease off so my stomach would re-engage, and it did, ate gels rest of the way. I was surprised as Cliff bars have been part of my long distance training diet, I just had not tested it at the higher intensity of the race. I ingest 300+ cals per hour on the HIM bike, Cytomax/Gatorade plus gels, nothing else....morale of the story: make sure the food you plan on taking work at the intensity levels of the race..... Same happened to me last year at Timberman. That's why I stick with a fluid nutrition plan (sports drink and gels) for races |
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2006-08-14 9:04 PM in reply to: #505935 |
Master 2381 Frisco, Texas | Subject: RE: nutrition on bike This is my nutrition plan for HIM and IM: I use Perpetuem, GU and electrolyte tablets. I mix the Perpetuem to the strength needed for the bike ride. I take the Gu just to give me a change from sucking down Perpetuem. Be careful mixing products together in your stomach. Everything I have read and experienced says don't mix simple sugars (Gatorade) and complex sugars (Perpetuem, Gu, Cytomax). The mixture doesn't have the correct osmolity to be easily digested and absorbed. It could end up sitting in your stomach. This has happened to me. You need to practice your nutrition plan in training. A long brick is best for this. For a HIM I do a 2 hour bike / 1 hour run brick. Hope to see you at Prairie Man...I'll be there. TJ Edited by zia_cyclist 2006-08-14 9:05 PM |
2006-08-15 7:16 PM in reply to: #505935 |
New user 21 Katy, TX | Subject: RE: nutrition on bike I plan on doing one final nutrition check on Saturday during my long ride. Perpetuem, gels, endurolytes, and water. Last weekend after my ride I didn't have any feelings of hunger so I feel much better about my plan. |
2006-08-18 12:08 PM in reply to: #505935 |
Extreme Veteran 537 Davidson, NC | Subject: RE: nutrition on bike Does anybody else use CarboPro? I have switched over to all liquid nutrition on the bike (and I do mean all liquid, no gels) and have found that it works very well for me. Bars make me burp (especially clif bars) and gels, well, they have the same effect but at the other end of the system. So I mix up a ~550 calories of CarboPro in a bottle of Gatorade for a 700 calorie bottle and then nurse that for about 3-3.5 hours. Water for hydration and thermolyte pills for electrolytes. The carbo pro doesn't taste and sits really really well on my stomach. Having water only for hydration makes it easy to dilute the solution in my stomach if I need to (and I always take water when I drink from my food bottle). I plan to use this for IMFL and stick another "food" bottle in my needs bag for the bike. That should get me through the bike with a happy tummy, I hope. Tommy |
2006-08-18 4:26 PM in reply to: #505935 |
Elite 3498 Chicago | Subject: RE: nutrition on bike rather than focusing on # of calories per hour, switch the focus to grams of carbs and grams of protein per hour. it's really about getting your body's ideal carbs/protein down per hour rather than # of calories down per hour. |
2006-09-07 1:22 PM in reply to: #506924 |
Extreme Veteran 494 | Subject: RE: nutrition on bike try, try and tri again. |
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