Steph's Group - CLOSED (Page 8)

Nutrition is hard because everyone's body is different and they are able to tolerate different kinds of stuff.  Karen is right that you need to experiment and see what works for you.

First, go to this calculator on www.tri-talk.com and figure out approximately how many calories you will need during your race.  You can adjust by your weight and expected finishing times for each leg of the race.  Second, determine how you want to consume your calories and experiment in your long workouts and bricks.  You will find that the amount on the calculator is likely a little high or low.  This is fine - you want to see how it feels to eat too much or too little.  Then, you can adjust your intake on your next workout and note how you feel.  Eventually, you will figure out a range of calories that works nearly every time.

Please note, however, that your nutrition intake and ability to digest without upchucking or GI distress is heavily dependent on your level of exertion.  If it is hot or you are going fast, you will need more calories, but won't be able to digest them as well or as quickly.  So, try to mimic race conditions as much as possible so that you know how to adapt if you have a problem.

Naturally, since I am a GU Ambassador, I am partial to the GU line of products, but you need to find out what works for you.  REI frequently has sales on their nutrition (usually when it is about to expire) and you can get a bunch of different kinds to try and if you have them ship it to the store for you to pick up, the shipping is free.  Like Karen, I like to eat some solids if we are going for a long ride.  I am not a fan of all-in-one products because they do not give you any room for changing-it-up if you have a nutrition malfunction (drop your bottle, mix it badly, get tired of the flavor, get gas, crave some salt, etc), so I go with the rolling buffet theory.  I will tell you what I've tried and the results and my current strategies.  Please do not be offended by the mention of GI distress, gas and the like.  Many people get the "runners trots" and gas just happens.  That is the way it is.  We are all adults here and you need to figure out how to avoid those problems if you can.  I tend to give a little too much GI information because it is a big concern for me.

In my first HIM, I drank Accelerade (with protein) in one bottle, had GU2O or water in the other bottle and ate GU.  In total, I had a poptart pre-swim, and 3 bottles of Accelerade on the bike with approx (don't really know because they were in a flask) 1 GU per hour.  On the run, I was supposed to have 2 GUs but I only managed to eat one.  Accelerade is great on the bike but at high intensities and anytime on the run, the protein gives me gas so I don't drink it any more.

For the IM last year, and in my training, I have a GU or pop-tart or granola bar pre-swim and consume about 200-250 calories per hour on the bike.  I drink GU Electrolyte Brew (140/150 calories) from one bottle and water from another as desired.  I have one GU sachet (100 calories)  per hour  (easier to measure and not a problem if I drop one).  Mid-way through my bike or if I get hungry earlier, I substitute a solid for the GU for one or 2 hrs (GU Chomps, granola bar, fig newtons, etc).  Then on the run, I drink water or water plus Nuun (electolyte tablets - no calories) if it is hot and eat 1 GU per hour or every 4 miles.

This may be a little too many calories for me.  If it is hot, it is definitely too many so I may have to adjust this year to see if I can do less without getting the loopy/shakey feeling.

Bottom line, you need to experiment with what works for you at race pace and running after a bike.  Accelerade worked great for me in training, but caused horrible cramping at race pace.  I like granola bars, but prefer the dry ones because they aren't as oily.  Peanut butter crackers are too greasy for me but cheetos have been fine.  Go figure.

So, hopefully the calculator and info are helpful.  Please let me know if you have other questions PM if you want me to send you some GU samples to try.

I had planned to write a long post today about identifying your limiters and finding ways to work within or overcome them.

Then I started thinking about Elizabeth and her sneaky hallway core workout and decided that maybe we should be a little more positive about our activities, especially with the weather as challengiing as it has been here lately.

So, everyone post some ideas on how to get more activity when life is throwing you curveballs.  These do not have to be things you actually do - they can even be things you would never do, but let's brainstorm some ideas.

I'll start.  Each time you reply, copy the list so far and add your numbers at the bottom so that folks don't have to scroll up and down to see if their idea has already been mentioned.

1.  Walk or bike to work.
2.  Take the stairs instead of the elevator.
3.  Use the bathroom on a different floor from you, requiring use of the stairs each time.
4.  Park far from the building wherever you go.
5.  Jump on the trainer after your kids go to bed.
6.  While your kids are in brownies/sports/school/church, run laps around the facility or better yet, run away from the facility.
7.  Stretch while reading the internet at lunch.
8.  Conference call leg lifts or downward dog.