IMKY nutrition plan - - adjusting for heat

I have been having some of the same issues.  What I have found to be the biggest influence on my nutrition is the availability of cool/cold water.  I use eFuel as my primary nutrition in a concentrated form (600-800cal in a 20oz bottle, consuming 1 bottle every 3 hours) so if I don't have extra water to wash it down, my stomach starts to lock up the same way it does if I try to eat a gel.

When I have access to frequent cool water, I drink and eat more.  Thankfully, race day will provide enough water stops on the bike to provide fluids.

To keep my fluids palatable the longest, I use insulated Polar bottles and usually freeze my bottles the night before.

My nutrition should be interesting come race day.  I live just outside of San francsico and our summers are kinda cold.  In fact my long ride yesterday was overcast, windy and about 60 degrees!  I had on a jacket and my nose was running from the cold/wind. 

I've been using Infinit as well as Crank gels and Sport Beans.  This has worked well for me where I live, but I did a ride in Southern Cal in June.  Temps reached 105, typically my stomach can not handle doing all liquids, but in that heat, nutrition plan totally changed.  I had 1 pack of sport beans (could not stand the thought of eating 1 hot gel) and relied on Infinit and Powerade for my 5 hour ride, no stomache issues.  I'm going to IMKY with 2 nutrition plans, one similar to what I've been using and one more focused on liquid nutrition. 

How much electrolytes/salt will you need on race day? Is there some formula based on weight or some way to figure it out? I have been training with and plan to use Infinite on race day but now I'm worried that the Infinite alone will not cover my electrolyte needs. I tried using Endurolytes once but they left me with a very unhappy stomach. How are you planning on taking in (in what form - salt tablets, Nuun, etc) your electrolytes?

I did a century ride this past weekend in temps in the mid 90s with a good bit of humidity and I found myself not wanting to eat or drink. I forced myself to stay on my nutrition schedule but I did give up on solids and went with only liquid nutrition (Infinite) and GUs. It worked out well so I'm going into Lou with two different plans. If the weather is really warm and humid, I'll go with the liquid plan. If the weather is more mild, I'll go with some solids too.

I've been supplementing my Infinit during my long rides with Endurolytes if it is really hot out.  This seems to be working for me as I'm feeling as fresh as can be after riding 90 plus miles. 

I drink a bottle of normally mixed Infinit over the course of an hour, taking a drink every 10 minutes.  In the heat I add two Endurolyte pills every 45 minutes as well as drinking water from my aerodrink every five minutes or so, this seems to give me a good balance of Infinit, H2O and Endurolytes.   

EDITED:  I wash down the Endurolytes with water, not Infinit. 

I would be absolutely famished if not for solid foods. Think of how much you eat during a normal training day [include breakfast, lunch, dinner, snacks, etc.].  Now assume that you are racing all day in the heat. 

Saturday, I bricked a century into 2.5 miles running in some pretty good St. Louis heat.  I had cliff bars, bagel w/ cream cheese in addition to Gu and accelerade. 

On race day, I will add a turkey sandwich to the bike.

My run will be nothing but gels and liquids as food does upset my stomach on the run.

X2.  This seems to be working well for me as well. 

It sounds like everyone is adapting their nutrition plans for the heat. This is great that everyone is aware of what their bodies need, calories and hydration, and working it out ahead of time. Kudos to everyone!! That will pay off big time on race day.

I'm planning on keeping things simple and adaptable. 1 24 oz water bottle with 15 PowerGels diluted to 24oz with water (Approx 1 gel every 20-30 min with water) , 1 M&M Mini container filled with salt tabs (1 tablet every 30 min), Bento box filled with fig newtons and 50 cal bites of Cliff Bar (1 every 30 min, opposite the gels), constant sipping from my NeverReach filled with water and shoot for 1 bottle of Gatorade Endurance between each aid station.

After writing that down it seemed a lot more simple in my mind. Anyway, I'll have my watch timer going off every 15 minutes to keep my head on nutrition. My problem comes from not having any long rides in this year. I was hoping to be able to train in some good, hot weather but life has forced me to train in the mornings when it's nice and cool. The formula above worked for me last year for all my long rides and IMWI so I'm pretty confident in it.

Keep up the great work everyone!! It's getting close!! 

I tried and practiced three different nutrition plans for the bike with the goal to be able to adapt and adjust if necessary and know that the new plan would work. As adjusting to my goal sodium, hydration, and calorie targets is easier when you know what works and have tried it.

One was all water with calories from gels and other food; one was just Gatorade and gels; my A plan was Gatorade Endurance, water, with 20' beeps on watch for rotating food of gels, shot bloks and regular favorite foods like bananas, twix bars, fig newtons or gold fish. Each had varying amounts of Lava Salts based on the sodium I was consuming in drink/food.

Good way to figure out sodium needs is to do a sweat test. From that you can back into estimated sodium necessary based on averages for sweat..most folks 16 oz sweat= 400-600 grams of sodium.

In addition to the eFuel I mentioned earlier, I'm also throwing a turkey sandwich and a frozen Snickers bar in my Special Needs bag.  I put them in a disposable Gladware container with one of those blue frozen packs. 

I have found that my stomach requires something to chew on after 2.5-3 hours in order to stay happy.

One other suggestion to carry with you in your bento box:  TUMS!!!  I bought a couple of small packs and had them at IMWI on the bike and the run.  When my stomach started to get a bit rough, I'd pop a Tums and it would be back to happy.