Subject: practicing HIM nutrition I am doing the Racing for Recovery Half Ironman in 7.5 weeks (my first HIM). My long bikes are now 40-65 miles so its time to start practicing nutrition. I am trying to figure out how many calories I should be targeting during practice. I am 200lbs (90kg), and based on my current training, estimate that the race will take me 6:10. Here are my calculations: Needed Calories: Swim: 12 C/min * 45min = 540C Bike: 15.3 C/min * 190min = 2900C Run: 15 C/min * 130min = 1950C Total Calories needed = 5400C
The bike calories seem high but I have gotten similar results from different sources. I am figuring that I can get 1000 of these calories from fat stores (~20%), and that glycogen stores will account for another 2000 calories. That means I need to eat 2400 calories before/during the race.
Normal pre-race breakfast: 300C Pre-swim gel: 90C 5 gels during the run: 450C
That leaves 1500C to consume on the bike (about 500C per hour). Does this seem reasonable? Feel free to challenge any and all of the above assumptions. Thanks. |