Long Distance Bike Nutrition - Q&A with Mark Allen

author : markallenonline.com

comments : 0

My question is on nutrition in a long race. Most intake will occur on the bike, but I'm curious as to the details. I didn't do real well in this area last year and really need to improve.

Question from Triman50:

Thanks a million for supporting the BT site. My question is on nutrition in a long race. Most intake will occur on the bike, but I'm curious as to the details. I didn't do real well in this area last year and really need to improve. Do I store unwrapped energy bars in a Bento box? Do I wash them down with water, an energy drink or a diluted solution of the two? Do I skip the bars and only consume liquids? Should I consume gels on the bike, or save those for the run? What about timing? Every 15 minutes, 20 minutes, 30 minutes? Could you please outline what you have done, or what you know other successful long-distance triathletes are doing? 

Answer:

Basically you want to shoot from between 300-600 calories per hour on the bike and slightly less than that on the run. [.....]

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date: April 17, 2005