IM nutrition and hydration

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2009-07-13 10:48 AM

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Subject: IM nutrition and hydration
I'm training for my first IM distance, and I'm a little worried about hydration and nutrition.  I went on a 110 mile ride this weekend, very hilly and very hot--much more difficult course than I expect at the Redman in September.  The problem is I lost 7 pounds on the ride.  I drank almost 250 oz of gatoraide and water, ate multiple gel packs, pretzels, fig newtons and a granola bar.  If I lose 7 pounds in a 7 hour ride, I'm worried this means 12-14 pounds in the IM, which seems dangerous.  Any suggestions would be greatly appreciated.

2009-07-13 11:07 AM
in reply to: #2281001

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Subject: RE: IM nutrition and hydration
You should lose some weight in those kinds of conditions (and I don't know what %age 7lbs is for you).  Also, weight loss is not necessarily linear so it's not possible to extrapolate for the IM.  But, on a really hot day, you may just have to slow down a bit and drink even more.
2009-07-14 10:32 AM
in reply to: #2281001

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Subject: RE: IM nutrition and hydration

My plan for IM is on the bike 20-28oz fluid per hour, 200-250 calories per hour.  I hope to get 150 calories from a 20 oz bottle of infinit/ 120 cal from a gel every hour.  I will have at least one cliff bar on the first half of the bike but will try to do mostly liquid diet the whole day.  My run goal is to consume liquid as needed on the run at least 20 oz an hour and 100-150 calories per hour from infinit or gels.  Who knows though...my nutritionist gave me the plan and it works so far on training rides. There is always plan B which is live off the course and try not to die!

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General Discussion Triathlon Talk » IM nutrition and hydration Rss Feed