How's my nutrition plan look?

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2008-10-02 8:22 AM

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Subject: How's my nutrition plan look?
I have my first triathlon (oly) on Saturday. I plan on having two bottles of sports drink on the bike and a gel to down with the water bottle handoff. I am going to try and get a bottle down before mile 15, then the gel and water, then the other sports drink bottle. Then I'm going to try to get down about 6 ounces of the the race's sport drink every mile at the aid stations. A little background- This is my first tri. I swim about a 30 minute 1500m, I bike about a 1:10 40k, and run about a 42 min 10k. This is each event individually.
Thanks for the help folks.

Edited by KSC 2008-10-02 8:29 AM

2008-10-02 8:24 AM
in reply to: #1711080

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Subject: RE: How's my nutrition plan look?

nm, made my comment when his post was blank....



Edited by LaurenSU02 2008-10-02 8:48 AM
2008-10-02 8:47 AM
in reply to: #1711080

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Subject: RE: How's my nutrition plan look?

x 2.  Sloshy stomach coming your way for sure.  Maybe one normal bottle of water (24 oz) and one or two gels.  Two bottles of sports drink plus the gels is too much stuff in your stomach. 

Run, a little water and maybe a gel if you feel like it.  Really, you won't run out of gas in a 2.5 hour oly.   

2008-10-02 8:51 AM
in reply to: #1711087

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Subject: RE: How's my nutrition plan look?
You are drinking WAY too much, IMO. I am on the bike for about 1:10 in an Oly as well, and I have one bottle of sports drink, one of water, both only filled like halfway. I don't even finish them. I take one gel before the swim start, one early in the bike, one a few mins from the end of the bike, and then my nutrition on the run depends a lot on weather (heat, etc.).
2008-10-02 8:54 AM
in reply to: #1711168

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Subject: RE: How's my nutrition plan look?
Yeah, it does sound like a lot now that I think of it. I drink 2 bottles on a slow 30 mile ride, but I doubt I'll be able to handle 2 in an hour if I'm really going for it. I should probably just leave the gels at home, down a sports drink on the bike and drink the race's on the run.
2008-10-02 8:56 AM
in reply to: #1711203

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Subject: RE: How's my nutrition plan look?
Since it's your first, I would recommend having a gel or two on hand just in case. You can just stick it in the slots on your tri top. If you're wearing a wetsuit, put them in there before the swim.

2008-10-02 9:50 AM
in reply to: #1711209

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Subject: RE: How's my nutrition plan look?
Bottom line is none of us can tell you how your nutrition plan is -- but one thing I know is don't try anything new on race day you haven't tried in training.  If you haven't practiced this on a similar-distance brick workout, I wouldn't do it.   Try it out first.  Good luck!
2008-10-02 9:52 AM
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Subject: RE: How's my nutrition plan look?
you might have to stop and take a leak before it is through
2008-10-02 9:56 AM
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Subject: RE: How's my nutrition plan look?

KSC - 2008-10-02 6:22 AMThen I'm going to try to get down about 6 ounces of the the race's sport drink

Are you sure that's a good idea?  If you don't know what it is, and you haven't trained on it, then it's probably best to fill your bottle with whatever drink you use and just take water from the aid stations.  I have read about some not so pleasant issues from racing on a new sports drink.

If accurate, the amount of nutrition you plan for is going to be unique to you.  Here is a link to a sweat rate calculator the help determine  fluid intake:  http://www.trihardermultisports.com/THM_SwRate.aspx

  Here is a link that will help calculate nutrition requirements:  http://www.trihardermultisports.com/THM_SwRate.aspx

 I think this is less scientific for an Oly than it would be for a longer distance tri, but I think you've already seen by the responses above that some degree of accuracy is probably going to be beneficial. 



Edited by giaramita 2008-10-02 9:59 AM
2008-10-02 10:04 AM
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Subject: RE: How's my nutrition plan look?
On my first Oly I drank a full 24 oz of water on the bike, then hit some more water on the run... and paid for it fighting off side cramps for the last 3 miles. I had overestimated my need for water/gator aid for such a short event and in heat that never topped 85 F. My first HIM in 100 F was another storry, I needed a bit more water and though I still fought off side cramps, I just plain needed the water the heat dictated the water vollume to fight off dehydration.
2008-10-02 10:18 AM
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Subject: RE: How's my nutrition plan look?
When I did my first oly in July, I had 2 bags of Shot Blocks (downed with 32 oz of water on the bike) and drank the course sports drink twice during my run.


2008-10-02 10:45 AM
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Subject: RE: How's my nutrition plan look?
Well if it worked in training, do it.

At my last Oly I basically forgot about nutrtion. I ate a good breakfast about 2 hours before the start... I had 2 water bottles on the bike and didn't drink them all. Then on the run I maybe drank 10 oz of Gatorade.

I just just fine. Didn't bonk and had a great race!
2008-10-02 10:45 AM
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Subject: RE: How's my nutrition plan look?

My plan for this Saturday's Pinehurst olympic (from wakeup to post-race):

Note: 8:03 swim start

4:45am peanut butter and banana sandwich, 8 oz. OJ

from then until 7am, sip on a 20 oz. bottle of GU2O

7:30 am, drink 6-8 oz. water

7:45 am take a Gu, drink another 6-8 oz. of water

Let some of that water out before swim start

Getting on the bike, I will have a Gu ready (approx. 30 min after swim start)

On the bike, I will have a 16 oz. bottle of GU2O available, as well as a full aerobottle of water.  I will not finish both, but will have some of each

One Gu after 45 minutes on the bike

On the run, I will carry a hand bottle of GU2O, and have one Gu available (likely taken about mile 2, once my breathing settles down)

This is what I have trained and practiced with, and am comfortable with for this race.

2008-10-02 11:03 AM
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Subject: RE: How's my nutrition plan look?
Is Nutrition an issue on a Sprint tri?  My guesstimates on personal times are:  7 minute swim, 1hr+ bike, 30m run.  It is a 7:30am start.  Should I pop a Gu before the swim, and then maybe one at the end of the bike?  Or just one in the middle of the bike?
2008-10-02 11:11 AM
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Subject: RE: How's my nutrition plan look?
For an oly:
i put one full bottle of gatorade or water in my cage and take a few drinks as thirst dictates.
i don't try to get in additional calories, because i think with proper pre race meal (bagel, banana, gatorade for me) you have plenty of glycogen in your muscles for 2-3 hours.
i will have a few sips of water to quench a dry throat on the 10k, again just as thirst dictates.

if it were really hot you may want to make sure you come off the bike as hydrated as possible. Do a sweat test by weighing yourself before and after a one hour ride in similar weather conditions to estimate how much you will sweat. Don't forget to take into account how much you drink if any during your sweat test ride.

i would avoid drinking too much. you don't want to pee or have stomach problems during the 10k.
2008-10-02 12:02 PM
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Subject: RE: How's my nutrition plan look?
Everyone's results vary, but for me, an Olympic nutrition is:

Clif bar an hour before the race with water
1/2 bottle GU2O and 1 GU on the bike
Water/Gatorade at aid stations on the run

I like to keep it simple.


2008-10-02 1:47 PM
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Subject: RE: How's my nutrition plan look?

Based off your times, you're going to go sub 3 hours no problem.  1 bottle on the bike is fine, followed by a single gel.   Then on the run grab water/gatorade as needed.  On a Sprint or Oly, less is more.

2008-10-02 2:10 PM
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Subject: RE: How's my nutrition plan look?
I would say go with sports drink or gels & water. On my last oly I took in 2.5 gels on the bike, which all depends on how long you plan on spending on the bike and how hard your going/can ingest at what pace. For some chasing down gels with sports drink will slow down absorbstion and may give you some GI distress, but its an indiv. thing. I myself like some caffeinated gels on the bike, Esspresso Gu, mm. Taping them to your top tube will make is clean and fast.

This has worked well for me this season.

I hope this helps.
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