What's your LONG distance (4+hr) fueling strategy in training/racing?

Extreme Veteran

419

San Jose, CA

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

I concentrate Infinit for long rides (1 bottle, 4 hours). Another option (what I use for long runs) is CarboPro and Nuun together. I much prefer liquid calories for fueling long rides as I have trouble eating enough solids to keep up with the calories I need.

Member

44

Calgary

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

On my long rides I have a bottle of Hammer Sustained Energy which is about 400 calories plus I take 3 Cliff bars that I have previously cut in half. I put the cliff bars in my Bento box, when it's time to eat I don't stop, I just reach in, take out half and eat while pedaling. I slow down a little but no where near stopping.

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Veteran

299

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

I love to use First Endurances Liquid shot, just fill a water bottle with enough calories and go, simple when you have to juggle gels, blocks, elect pills gets to be to much, this has it all for me, electrolytes, amino acids and when its hot I add Base Salts from Base Performance Nutrition.

My buddy uses Carbopro (malto) gaterade end powder none of that crap HFCS and adds thermolyte pills opened into the bottle.

Both simple, if you have a iffy stomach go as simple as possible.

Veteran

393

The Beautiful San Fernando Valley in Sunny L.A.

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

One of the big selling points of gels is that you don't have to stop to use them. Why are you stopping when you down a gel?

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Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

hondo77 - 2009-06-19 1:44 AM

One of the big selling points of gels is that you don't have to stop to use them. Why are you stopping when you down a gel?

Yeah, why are you stopping to eat gels and Cliff bars? Get used to eating on the bike and you won't have this question

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Elite

3658

Roswell, GA

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

For general training long rides I take 4 bottles of accelerade that have 240 calories each. If I need more calories I add carbpro or I bring something solid. Solid food on the bike can be almost anything. PB&J, nuts, cliff bar, granola bar, fig newtons, or even a baked potato. OK, I've never done the baked potato, but there are folks who swear by it. The reason I use accelerade is because I generally can find it cheaper than Hammer or Infinit. Once it gets closer to an "A" race and I'm trying to nail my nutrition, I start using what I'll race with.

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Champion

19812

MA

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

agarose2000 - 2009-06-19 12:26 AM

I've just started doing 70+ mile bike rides, and I'm reaching the point that fueling is becoming an issue. I used to use gels, Clif bars, and other solids, but it becomes a drag to have to keep stopping on the bike to eat them.

There are some nice products by Hammer nutrition,etc in powder form, but they do get pricey.

I saw MALTODEXTRIN for $50/50lbs, and that's the way I'd prefer to go, as it seems to comprise 90+% of the main complex sugars in virtually all sports drinks.

What's your fueling strategy for long training & racing? (4+hrs.)

I use maltodextrin with flavoring on long bikes taking in 22 grams every 20' in about 5-5.5 oz doses of water. How much to take depends on your weight.

Very cheap and does the trick.

My coach recommended I do it as he has used it for all his long distance racing and for his athletes.

Carbopro is the same but costs 10x+ more.

Edited by KathyG 2009-06-19 5:12 AM

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Pro

4353

Wallingford, PA

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

KathyG - 2009-06-19 6:10 AM

agarose2000 - 2009-06-19 12:26 AM

I've just started doing 70+ mile bike rides, and I'm reaching the point that fueling is becoming an issue. I used to use gels, Clif bars, and other solids, but it becomes a drag to have to keep stopping on the bike to eat them.

There are some nice products by Hammer nutrition,etc in powder form, but they do get pricey.

I saw MALTODEXTRIN for $50/50lbs, and that's the way I'd prefer to go, as it seems to comprise 90+% of the main complex sugars in virtually all sports drinks.

What's your fueling strategy for long training & racing? (4+hrs.)

I use maltodextrin with flavoring on long bikes taking in 22 grams every 20' in about 5-5.5 oz doses of water. How much to take depends on your weight.

Very cheap and does the trick.

My coach recommended I do it as he has used it for all his long distance racing and for his athletes.

Carbopro is the same but costs 10x+ more.

Kathy, do you add any protein or electrolytes to your mix? If so, what do you use, if not, do you just go without or use something else?

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Subject: ...

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Champion

19812

MA

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

jsnowash - 2009-06-19 6:50 AM

KathyG - 2009-06-19 6:10 AM

agarose2000 - 2009-06-19 12:26 AM

I've just started doing 70+ mile bike rides, and I'm reaching the point that fueling is becoming an issue. I used to use gels, Clif bars, and other solids, but it becomes a drag to have to keep stopping on the bike to eat them.

There are some nice products by Hammer nutrition,etc in powder form, but they do get pricey.

I saw MALTODEXTRIN for $50/50lbs, and that's the way I'd prefer to go, as it seems to comprise 90+% of the main complex sugars in virtually all sports drinks.

What's your fueling strategy for long training & racing? (4+hrs.)

I use maltodextrin with flavoring on long bikes taking in 22 grams every 20' in about 5-5.5 oz doses of water. How much to take depends on your weight.

Very cheap and does the trick.

My coach recommended I do it as he has used it for all his long distance racing and for his athletes.

Carbopro is the same but costs 10x+ more.

Kathy, do you add any protein or electrolytes to your mix? If so, what do you use, if not, do you just go without or use something else?

No protein but I do add Lava Salts...just open the capsules and dump the contents in.

Key for me was to find the right flavoring. First tried crystal light that that after taste I didn't like. I tried nuuns which was okay. I found Country time Strawberry Lemonade works just 10-11 grams per bottle enough for a flavor but not to strong.

You can read more about how to do it in my coach's blog on March 15th he gives recipe for different weight men and women.

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Master

2460

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

KathyG - 2009-06-19 6:59 AM

jsnowash - 2009-06-19 6:50 AM

KathyG - 2009-06-19 6:10 AM

agarose2000 - 2009-06-19 12:26 AM

I've just started doing 70+ mile bike rides, and I'm reaching the point that fueling is becoming an issue. I used to use gels, Clif bars, and other solids, but it becomes a drag to have to keep stopping on the bike to eat them.

There are some nice products by Hammer nutrition,etc in powder form, but they do get pricey.

I saw MALTODEXTRIN for $50/50lbs, and that's the way I'd prefer to go, as it seems to comprise 90+% of the main complex sugars in virtually all sports drinks.

What's your fueling strategy for long training & racing? (4+hrs.)

I use maltodextrin with flavoring on long bikes taking in 22 grams every 20' in about 5-5.5 oz doses of water. How much to take depends on your weight.

Very cheap and does the trick.

My coach recommended I do it as he has used it for all his long distance racing and for his athletes.

Carbopro is the same but costs 10x+ more.

Kathy, do you add any protein or electrolytes to your mix? If so, what do you use, if not, do you just go without or use something else?

No protein but I do add Lava Salts...just open the capsules and dump the contents in.

Key for me was to find the right flavoring. First tried crystal light that that after taste I didn't like. I tried nuuns which was okay. I found Country time Strawberry Lemonade works just 10-11 grams per bottle enough for a flavor but not to strong.

You can read more about how to do it in my coach's blog on March 15th he gives recipe for different weight men and women.

Kathy - you always give excellent answers - you've been very helpful in my own learning about triathlons, and I'd bet many others feel the same way as well. I liked everyone else's input as well (thanks all!) but your link/post nailed it right on the head and then some. EXACTLY what I was looking for - I permanently linked to your coach's blog and copied that post. Tell him thanks for me!

Coach

10487

Boston, MA

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

VERY SIMPLE - around 50-60 grams of carbs (higher end if cold, lower end if hot) in the form of sports drink powder and/or gels + 24-32 oz of water (higher end if hot, lower end if cold) to dissolve sports drink powder/gels x hour.

Edited by JorgeM 2009-06-19 9:29 AM

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Lake Norman

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

Half Ironman / Ironman forumla

PerpetuaHEED:

Recipe:
2 scoops of Hammer Perpetuem (orange-vanilla dreamsicle flavor) (270 calories)
2 scoops of Hammer Strawberry or Lemon-Lime HEED (200 calories)
Water

Mix all this up in a standard bike water bottle. Yields 470 calories of mmm mmm good. Just like mama used to make it. Both products use Maltodextrin which is super-easy on the stomach.

Champion

6539

South Jersey

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

Water, water-gatorade mix, and a gel every 30 mins. I carry fig newtons just in case I need some solids.

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Champion

5782

Northridge, California

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

LaurenSU02 - 2009-06-19 7:59 AM

Water, water-gatorade mix, and a gel every 30 mins. I carry fig newtons just in case I need some solids.

Similar strategy for me, except I don't cut my Gatorade with water and I go every 25 mins with a gel or Shot Bloks (adjusting timing to thirst on hot days or especially hilly rides). Alternate water and Gatorade...water taken with the nutrition. I'll usually carry at least one "Toasted Nut and Cranberry" Luna Bar on very long rides as a change of pace.

Run approach tends to be different between training and racing, depending on how the aid stations are set up. For training runs over 90 mins, I do pretty much what I do on the bike, only no Bloks, just gels, and my hydration is on a belt. I'll usually split my bottles between Gatorade Tiger and GU gel in water, but it depends a bit on the length of the run...sometimes I'll carry extra gels in the pouch on the belt and split between Gatorade Tiger and water in my bottles. I like to be more flexible in my approach on the run during training, because I don't wear a hydration belt in races and like to be able to adapt to supply on the course...I typically alternate between whatever sports drink they're supplying and water from aid station to aid station and supplement with gels on the same schedule as on the bike. I will sometimes take salt caps on hot days.

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Master

1678

Olney, MD

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

LaurenSU02 - 2009-06-19 10:59 AM

Water, water-gatorade mix, and a gel every 30 mins. I carry fig newtons just in case I need some solids.

Same here, but my just in case solid food is an oatmeal cream pie.

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70

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

I just started using efs liquid shot and they seem to work great. General consensus is that you would need 200 to 250 cal per hour. In this one little squeeze bottle there is 400 calories, 1500mg electrolytes, 1000 mg amino acid profile and not a gel more like water. It has 100 g of complex carbs. And best of all no artificial anything. Have you read the labels of what is in some of those drinks. It is baffling to me that we work and train so hard to only put dirty fuel in our tanks. Sorry, I'll get off my soap box.

1 bottle on a 1:50 min. ride at 18.7 avg speed today on a hilly couse. It has been about 50 min since my ride and my stomach feels fine.

Hope that helps.

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Champion

6539

South Jersey

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

vball03umd - 2009-06-19 11:16 AM

LaurenSU02 - 2009-06-19 10:59 AM

Water, water-gatorade mix, and a gel every 30 mins. I carry fig newtons just in case I need some solids.

Same here, but my just in case solid food is an oatmeal cream pie.

Little Debbie's?!?! Mmm...maybe I will try that...just because I like Oatmeal Cream Pies and it seems like a good excuse to eat them. Although, the fig newtons are small and they just sit in my bento box, so they're easy.

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Champion

5117

Brandon, MS

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

DanielG - 2009-06-19 2:44 AM

hondo77 - 2009-06-19 1:44 AM

One of the big selling points of gels is that you don't have to stop to use them. Why are you stopping when you down a gel?

Yeah, why are you stopping to eat gels and Cliff bars? Get used to eating on the bike and you won't have this question

Agreed. If your current nutrition plan is working, and it's only the annoyance of having to stop, then learn to eat while riding. It's a much cheaper option, and if what your eating works, don't change it.

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Expert

1139

Austin

Subject: RE: What's your LONG distance (4+hr) fueling strategy in training/racing?

I haven't reached the "long" distances yet but so far I just use the gels and water with one bottle of gatorade for 30 miles or more.

+1 on the not needing to stop in order to eat/take in gels.

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What's your LONG distance (4+hr) fueling strategy in training/racing?

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