Ironman Florida : Official Thread (Page 46)

I mix it in 2 bottles with water. The suff dissolves great(best gel for this in my opinion).  And I think its the best because it has the most sodium out there in a gel and you don't have to take sodium tabs.

Are you talking about Power Bar energy gels?

No water.  All liquids have sodium and calories.  On the run I eat a single shot blok every other mile and take about 4 oz or Perform at each aid station.  By about mile 20, I switch to only coke.

If you are actually following a Bob Seebohar plan, Seebohar calls for big time sodium loading prior to the event and pretty big quantities of sodium throughout. 

You might want to take a look at his e-book on sodium loading -- http://www.fuel4mance.com/. 

Got a nice 10 mile run in yesterday, but the pool was closed due to loss of power. 3 hour bike today

18 Days! http://www.youtube.com/watch?v=-L1stBkpWBc&feature=related

Stay healthy! Stay Safe!

Thanks I will give it a read. I got hold of my coach and I had some wires crossed on what he was intending for me to be doing. We sat down and straightened me out and I think we have a better path forward that will include 800mg of sodium an hour minimum that Seebohar calls for.  He used a bottle of Perform, a Powergel and 3 Salt  sticks an hours which had him around 11-1200 or so mg an hour.

I am actually very glad this happened in training and I have had the opportunity for yall and my coach to slap the stupid out of me =)

Thanks everyone for all you input!

I really wish I could handle all liquids that had calories and sodium but the sweet taste starts to get to me after 5 or 6 hrs.  I drink water to get rid of the sweet in my mouth.  After this past weekends long ride I am thinking of taking pretzels with me, if I can figure out how to carry on the bike.

I'm the same way. I bring gum to chew to break the sugary/gross film feeling in my mouth. Also, I will delude the sports drink with water so it is not has harsh. Eating a solid does help with the sugar mouth.

But for me, gum and face wipes really helps lift my spirit and helps me feel not as scummy while training/racing.

OK, keep up with the nutrition theme.  Ninety minutes before start I eat my normal cereal and then a GU about 30 min before the swim. 

Bike: Nothing for first 20 minutes.  Then I eat a combo of items.  I have GU, chews - 2 varieties. Stinger Waffles and miniature Pay Day candy bars.  I eat a little over 100 cal's every 30 minutes and get the remaining calories with sports drink.  I carry Gatorade with me because I'd prefer to not have to taste the Perform until the run.  I also eat an Uncrustable right around the half way point.  Need the food.

Run: Pretty much just GU and water/Perform mixed.  I might have a cookie or something if I am in the mood.  maybe a Bonk Breakers but I try to get in most of my solid food on the bike.

Post race: Anything I want!

Good luck all,

Duane

My nutrition plan is:

Breakfast about 2.5 hrs before: two egg whites, oatmeal and applesauce.  About 30 min before a gel.  I also carry a bagel and water around if I feel like solid food.

Bike: I am going to try for 325-350 per hour.  I will drink only water for first 20 min. Then every 20 min I will alternate a peanut butter and honey sandwich, bonk breakers and power bars.  I will have 5 gu's taped to top bar.  I am going to make a bottle of perform and pick up perform as needed.  I am also thinking about mixing power bar gel in water as an alternate to perform.  What flavor do you use when you mix?

Run: Try to get down a gu every 30 mins.  If that is not working then survive off the course.  I will carry some water with me because I like to sip while running.

Forgot to mention.  For the bike I keep 5 GU mixed with water in a gel flask. Just started using this year and my gosh, how easy to take a GU.   Love it!

Duane

I have those throw away tooth brushes on my T2 bag to get the sugar scum off my teeth.  Nothing like getting the outer layer of scum off witht he face wipes too

Nutrition plan

Life ceral for breakfast and sip accelerade waiting for the swim start

Uncrustable in T1...I can usually manage about 1/2 of it

Bike I will have 3 servings of accelerade/ lava salt mix (170 cal per serving) and some gels and fruit sticks with me.  I use bananas on the course and when my accelerade is gone I use water.  I try to take in about 200 cal per hour

T2 another uncrustable

Run I carry a handheld bottle because I don't go well with gulping and drinking from a cup. I will eat whatever appeals to me.  It will not be gels.  Grapes are usually my go to on the run with coke and cookies

Run SN I usually have a diet coke (I have method of keep ing it cold all day) and that is something to look forward to.  Also usually vanilla oreos.  LOVE those

On both the bike and the run I have TUMS with me and on the run bring some blister bandaids too.  I use salt stick tabs on the bike and run too.  How many depends on how much I am sweating.  I've been doing this a long time and have it down RE what works for me.  It will probably be about 30 degrees cooler than what I train in normally so my routine with the electrolytes changes accordingly

TUMS! Almost forgot those, thanks! As an addon to nutrition what medication(s) are people bringing?

I'm bringing Aleve, Antihistamine, now Tums  

To a previous question. I run with a racing belt that has elastic loops to carry gels. I got some oldschool film containers that fit in the loops that I can carry pills. I've also been using chia seeds during my training this year and they seem to help a lot. So I will have a container or two of those.

I still trying to figure mine out too, so this nutrition conversation is quite timely.

Here's my thoughts....(btw, I'm open to suggestions on my plan if you think it needs work...)

Pre-race - coffee, toasted bagel/english muffin with peanut butter, probably some gatorade and orange juice to wash it down.  

Pre-Swim - probably a few clif shot block pieces

Bike - I'm a Clif guy, so probably 2 clif electrolyte bottles, a few clif shot blocks and a few cliff bars.  Will pick-up water along the way.  Prob some salt tabs as well since I'm a heavy sweater.  And 2 additional clif electrolyte bottles in special needs.

Run - chicken broth, water, and feeding off the course.  I'll probably carry some shot blocks and bars since they work fairly well for me.

Only time will tell if this will get me through, but I think/hope it will.

My plan - bagel with peanut butter, 20 oz gatorade when I wake up.  Gel 10 minutes before swim start.

Bike - Nothing for the first 15 minutes/5 miles to let the heart rate settle.  Then, alternate a gel and half a bonk breaker bar every 30 minutes (approximately 225 cal/hr).  Water to thirst.  Perform to supplement when I get tired of water, or just want something different.  That will get me somewhere in the neighborhood of 300 cal/hr.  The best part is that all of it is available on the course, so outside of one water fill in the aerobottle to start, and some emergency gels in the bento box, I don't need to carry anything special.

Run - Gel every 30 minutes and water to thirst.  Include Perform/coke as needed. 

Finish - Hamburgers and french fries, as much as I can hold

I got some great news today. I got an email telling my my reservation through VRBO at the Boardwalk Condominiums (that I made last November while in Panama City volunteering) had been cancelled.

No reason why, but they offered to get me a two BR at Shores of Panama for $300 more that what I was paying at Boardwalk.

thats BS.  I had the same thing happen but they gave me the same rate at shores of panama.  Push for the same rate.

tylenol.  Be careful with the aleve.  It can effect electrolytes.  Tylenol is safer.  I put my electrolytes in an old tic tac box. Those snack size zip locks rock too.