Help with HIM Nutrition

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2009-09-20 7:46 PM

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Subject: Help with HIM Nutrition
I have my first HIM coming up this weekend (Augusta) and was curious about the nutrition everyone used during their HIM's.  My plan is:

Swim
1 gel b/f

Bike
2 bottles GE, 1 water
Cliff Bar immediately
1 gel @ 20
1 gel @ 45

Run
2/3 gels
On course for water / GE

What do you think?  Is this too much?  Not enough.  I know it is kind of late now, but just wondering.  I have a pretty solid stomach so I might be able to throw in a few extra calories.

2009-09-20 8:12 PM
in reply to: #2416640

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Subject: RE: Help with HIM Nutrition
I say do what you have practiced in training.

Gel before swim seems good.

Bike seems like a lot of different sources of calories. I go for simple. I could never eat a whole Cliff Bar at the start of a HIM bike and have a good bike..way to many calories at one time.

Run plan seems good. How often do you take gels?
2009-09-21 7:19 AM
in reply to: #2416640

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Subject: RE: Help with HIM Nutrition

I normally eat an entire Cliff bar at the beginning, but I do feel like it is sitting in my stomach.  Maybe half would be better, then go with the gels. 

On the run I take the gels every 45-50 min.  Right when I begin the run might be a good time since I will have about 45 min after my last one on the bike (mile 40).  Then add one more at the end to help me finish.

Swim
Gel before

Bike
1/2 cliff
1 gel @ 20

1 gel @ 40

Run

1 gel @ mile 1

1 gel @ mile 5

1 gel @ mile 10 (if I feel I need it to finish)  maybe throw in one with caffeine.

 

 

2009-09-21 7:57 AM
in reply to: #2416640

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Subject: RE: Help with HIM Nutrition
I take about 250-260 calories an hour. From where-ever.

For my Ironman a couple of weekends ago I did this:

3 bottles of Infinit (260 ish cals each)
1.5 Power bars (Sometimes you don't want to keep drinking Infinit, and my stomach needs something in it)
1 cold Orange Gatorade (From special needs) Again, something a bit different.
1 Red bull (also from special needs)
1 baggie of Oreos and Fig newtons (don't know how many calories...)
2 bottles of water, from bottle hand ups.


I had practiced all of this stuff...and I knew I would want a cold Gatorade in SN after 2:45 of Infinit and Powerbars.

When I eat a Powerbar, I wash it down with water, not Infinit, so I'm not getting double the calories all at once.

For now, though, do what has been working for you. It's too late to switch up your nutrition plan.

Good Luck!

My only advice would be to eat your solids early. Unless you know your body can process solids a couple of hours into a race pace workout.
2009-09-21 8:30 AM
in reply to: #2417119

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Subject: RE: Help with HIM Nutrition
Whizzzzz - 2009-09-21 8:57 AM I take about 250-260 calories an hour. From where-ever.

For my Ironman a couple of weekends ago I did this:

3 bottles of Infinit (260 ish cals each)
1.5 Power bars (Sometimes you don't want to keep drinking Infinit, and my stomach needs something in it)
1 cold Orange Gatorade (From special needs) Again, something a bit different.
1 Red bull (also from special needs)
1 baggie of Oreos and Fig newtons (don't know how many calories...)
2 bottles of water, from bottle hand ups.


I had practiced all of this stuff...and I knew I would want a cold Gatorade in SN after 2:45 of Infinit and Powerbars.

When I eat a Powerbar, I wash it down with water, not Infinit, so I'm not getting double the calories all at once.

For now, though, do what has been working for you. It's too late to switch up your nutrition plan.

Good Luck!

My only advice would be to eat your solids early. Unless you know your body can process solids a couple of hours into a race pace workout.


That's kind of what I am worried about.  I am taking in 1/2 of the calories you are.  It averages to around 120 per hour.  Maybe the difference could be 1/2IM vs. IM?  I hope?  Gulp.
2009-09-21 10:00 AM
in reply to: #2416640

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Subject: RE: Help with HIM Nutrition
I don't know how much you weigh, but my first thought was the plan seems a bit light on calories (especially on the bike)


Edited by merlin2375 2009-09-21 10:00 AM

2009-09-21 10:13 AM
in reply to: #2417204

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Subject: RE: Help with HIM Nutrition
Jeepguy2358 - 2009-09-21 9:30 AM

That's kind of what I am worried about.  I am taking in 1/2 of the calories you are.  It averages to around 120 per hour.  Maybe the difference could be 1/2IM vs. IM?  I hope?  Gulp.


that's really low for a HIM, IMO. I weigh 130 and I take in 250/ hour (for HIMs and that's my plan for my IM).

eta: your plan for the swim and run look good... I would just try to add a little more on the bike.


Edited by trishie 2009-09-21 10:14 AM
2009-09-21 11:08 AM
in reply to: #2416640

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Subject: RE: Help with HIM Nutrition

My basic rule is 300-350 cal / hour on bike, 200-250 cal per hour on the run. 

For my first HIM I did 650 calories total (450 on the bike 200 on the run (6 hours 45 min ish), bonked 1 mile from finish line and had to walk it in. 

For my last HIM I did Infinit 1050 ish calories for the bike (single bottle), time a little under 3 hours, may have left a tiny bit in the bottle and 400 calories on the run, a little under 2 hours.

IM 1050 bottle x 2 (6:40 ish) on the bike, 900 calories on the run (4:10 ish).

So my bet is you are going too lite on the calories.  That works ok for workouts 3 hours or less, but for 4:30 + workouts at race pace you could be buying more pain than you want.  Multiple food sources may be more complicated than you want.  Although you don't become as stupid in a HIM as in an IM, it is good to not reley too heavily on higher math skills during the race 8).

130 calories x 6 hours = 780 calories, about half what I take now and 130 calories more than what I bonked on.  I would recommend trying a bit more, especialy on your longer workouts to see if you tollerate it.  Also, I can't take in any calories for the first 20-30 minutes of the run, so I stop fluid/calorie intake the last 15 minutes or so on the bike and plan my first GU for 25 ish minutes into the run.  I don't like side stitches on the run.  



Edited by Baowolf 2009-09-21 11:13 AM
2009-09-22 8:22 AM
in reply to: #2416640

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Subject: RE: Help with HIM Nutrition
You know, I forgot to count the calories in my liquids.  This sounds more like it:

Swim:
1 gel (100 cal)
Swim calories:  100

Bike:
1 cliff bar in the 1st hour (240 cal)
1 gel @ mile 45 (100 cal)
2 bottles Cytomax (450 cal)
Bike calories:  790

Run:
1 gel @ mile 2 (100 cal)
1 gel @ mile 8 (100 cal)
GE/ Water on run
Run calories:  200-300

Total Calories:  1090-1190



This is all stuff I have practiced with.  I have not done them all together (a full race), but have used them all individually and they seem to work well.
2009-09-22 10:29 AM
in reply to: #2416640

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Master
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Subject: RE: Help with HIM Nutrition
I would eat that other half of the Clif Bar, just after 20 miles or so.
I break mine into 6 pieces and eat it like trail mix with sports beans.
2009-09-22 4:10 PM
in reply to: #2416640

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Elite
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Subject: RE: Help with HIM Nutrition
KK anything over 1000 calories will probably see you to the end.  You can always grab a little extra off the course if you are feeling a loss of umphta. 

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