General Discussion Triathlon Talk » When to stop eating/drinking on the bike Rss Feed  
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2008-05-15 7:43 AM

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Subject: When to stop eating/drinking on the bike
How long (time or mile) before the end of the IM bike should I stop eating and drinking? Lately after my long rides I've been developing side stitches on the run and I'm thinking it has to do with my nutrition on the bike, since I don't usually have this problem on my runs. Last year at my first HIM I had an awful side stitch that refused to go away and it basically ruined my entire race. I do not want this happening to me again this year!


2008-05-15 7:56 AM
in reply to: #1403818

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Master
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Subject: RE: When to stop eating/drinking on the bike

I plan to have my last solid food on the bike about 20 min prior to the end. I will stop Gatorade about that point too and go to just water since Gatorade on the run makes me bloat and feel horrible.

BUT do not turn the liquids off all together at any point during the race. Maybe you are like me and plain water is better on the run (except for some reason I can tolerate coke- with or without fizziness).

When I get a side stitch I slow to a walk and lift my arms up over my head and stretch as much as I can. This can stop the diaphragm spasm which is what I've heard causes a side stitch. I'll walk with my arms up like that as long as I need to...

2008-05-15 8:22 AM
in reply to: #1403818

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Champion
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Subject: RE: When to stop eating/drinking on the bike
AH yes... the side stitch... that never goes away once you hit the run. Been there many times.

For me, I have found out that my side stitch is directly related to me pushing too hard on the bike. That then manifests itself into a side stitch on the run.

If you are certain that it's from eating/drinking... why not practice in training and see what works?

I know for me, my plan is to only do gels with water the last hour on the bike, to allow my stomach to settle before the run.

2008-05-15 8:24 AM
in reply to: #1403906

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Elite
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Subject: RE: When to stop eating/drinking on the bike
what are you eating?
2008-05-15 8:44 AM
in reply to: #1403906

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Subject: RE: When to stop eating/drinking on the bike

KSH - 2008-05-15 9:22 AM AH yes... the side stitch... that never goes away once you hit the run. 

yes, that's the one . It only seems to happen after long rides, as I have never had the problem in a sprint or oly.
To answer Rollinbone's question...I am drinking a CarboPro/Accelerade cocktail and water, which has been good to my stomach on the bike. I also eat a bag of Sharkies or Shot Blocks but I am done with those well before I get off the bike.

2008-05-15 8:48 AM
in reply to: #1403818

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Not a Coach
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Subject: RE: When to stop eating/drinking on the bike
For me, side stitches seem to be a fitness issue.  When I have them, it is usually running and usually after pushing myself pretty hard.  It's possible that nutrition plays some kind of role there too, but I tend to think of it as a fitness issue first.  And from what I remember reading about them, some people just seem to be more prone to them for unknown reasons.  Sorry if that doesn't help much.


2008-05-15 8:54 AM
in reply to: #1403966

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Elite
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Subject: RE: When to stop eating/drinking on the bike

hmmm can't really help then Polly other than to say Accelerade caused major GI issues for me  in the past.  I have also given up ALL solids on the bike.  May stash an Uncrustable in SN tho

 

Sharkies? Are they like Swedish fish? Yumm, maybe I will go back to solids if you'll share. 

2008-05-15 9:00 AM
in reply to: #1404002

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Subject: RE: When to stop eating/drinking on the bike
rollinbones - 2008-05-15 9:54 AM

Sharkies? Are they like Swedish fish? Yumm, maybe I will go back to solids if you'll share. 

they are like Sour Patch Kids, just not quite as sour. Very delicious. If you're lucky I might share .

2008-05-15 9:01 AM
in reply to: #1403818

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Subject: RE: When to stop eating/drinking on the bike

PollyC - 2008-05-15 8:43 AM How long (time or mile) before the end of the IM bike should I stop eating and drinking? Lately after my long rides I've been developing side stitches on the run and I'm thinking it has to do with my nutrition on the bike, since I don't usually have this problem on my runs. Last year at my first HIM I had an awful side stitch that refused to go away and it basically ruined my entire race. I do not want this happening to me again this year!

As a side note:  A GREAT way to get rid of side stitchs (it's your diaphram acting up) is to EITHER (1) blow hard, pretend like your blowing out 15 birthday candles, 3 or 4 times in a row OR (2) cough hard 5-10 times, a forced cough like the doctor makes you do when listening to your chest AND (3) repeat shortly thereafter if necessary. 

 Since I read about that trick I have never had a side stitch last more than a 1/2 mile or so.

2008-05-15 9:33 AM
in reply to: #1404016

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Master
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Subject: RE: When to stop eating/drinking on the bike
Brianclayton - 2008-05-15 9:01 AM

PollyC - 2008-05-15 8:43 AM How long (time or mile) before the end of the IM bike should I stop eating and drinking? Lately after my long rides I've been developing side stitches on the run and I'm thinking it has to do with my nutrition on the bike, since I don't usually have this problem on my runs. Last year at my first HIM I had an awful side stitch that refused to go away and it basically ruined my entire race. I do not want this happening to me again this year!

As a side note: A GREAT way to get rid of side stitchs (it's your diaphram acting up) is to EITHER (1) blow hard, pretend like your blowing out 15 birthday candles, 3 or 4 times in a row OR (2) cough hard 5-10 times, a forced cough like the doctor makes you do when listening to your chest AND (3) repeat shortly thereafter if necessary.

Since I read about that trick I have never had a side stitch last more than a 1/2 mile or so.

 

x2 regarding this method of managing and relieving side stitches. I have used this method successfully a few times and  find that if I am really careful to start managing a sidestitch as soon as I start to feel it developing, I can nip it in the bud. 

2008-05-15 9:35 AM
in reply to: #1403818

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Subject: RE: When to stop eating/drinking on the bike
Also, I find that less solid food on the bike works better for me too. I have been training with Perpetuem and find that it is kind to my stomach so far. Definitely no solid food in the last 30 - 45 minutes for me and a gel just before getting off the bike washed down with a fair amount of water to dilute it well is best way to prepare for the run.


2008-05-15 9:43 AM
in reply to: #1403818

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Champion
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Subject: RE: When to stop eating/drinking on the bike
I went to nothing but gels and water for the last 45 minutes of the bike.  That is likely going to be my approach this year too. 
2008-05-15 9:48 AM
in reply to: #1403984

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Subject: RE: When to stop eating/drinking on the bike

JohnnyKay - 2008-05-14 3:48 PM For me, side stitches seem to be a fitness issue. When I have them, it is usually running and usually after pushing myself pretty hard. It's possible that nutrition plays some kind of role there too, but I tend to think of it as a fitness issue first. And from what I remember reading about them, some people just seem to be more prone to them for unknown reasons. Sorry if that doesn't help much.

So far as I know there are no clear explanations for that. It happened to me once in a half mary after 12km and I continue pushing hard for 2km, pushing my hand on the stitching point and it helped me a lot. After those 2km it ended luckily.

 

2008-05-15 9:56 AM
in reply to: #1403966

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Subject: RE: When to stop eating/drinking on the bike
PollyC - 2008-05-15 8:44 AM

KSH - 2008-05-15 9:22 AM AH yes... the side stitch... that never goes away once you hit the run. 

yes, that's the one . It only seems to happen after long rides, as I have never had the problem in a sprint or oly.
To answer Rollinbone's question...I am drinking a CarboPro/Accelerade cocktail and water, which has been good to my stomach on the bike. I also eat a bag of Sharkies or Shot Blocks but I am done with those well before I get off the bike.



Ok, so it only happens after long rides.

What is your pace on these long rides? Are you pushing it really hard? Are you pushing harder than what you do in training? Is it a pace you have trained at?

Maybe your fitness isn't where it needs to be on the bike to push the pace you are pushing. And you can keep the pace up on the bike, but when you hit the run the side stitch lets you know you pushed too hard on the bike?

Do you train using HR? What is your HR on these rides?

I'm just throwing some stuff out there.
2008-05-15 11:11 AM
in reply to: #1403818

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Subject: RE: When to stop eating/drinking on the bike
Thanks for your thoughts everyone. Still not sure what I'm going to do but I still have some time to try a few things, though not too much ...
2008-05-15 11:11 AM
in reply to: #1403818

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Subject: RE: When to stop eating/drinking on the bike

I quit eating about 45 minutes before the end of the ride too.  Still drink a bit but not too much.   I like to hit the run feeling just barely hungry and then graze at the first couple aid stations to top off the tank again.



2008-05-15 12:11 PM
in reply to: #1404494

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Subject: RE: When to stop eating/drinking on the bike

Polly

Try taking deeper breaths when you run.  I've heard that side stiches is related to the diaphragm not being able to fully relax when you take shallow breaths.  Can't hurt to try.   



Edited by cdf26.2 2008-05-15 12:12 PM
2008-05-16 4:56 PM
in reply to: #1403818

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Subject: RE: When to stop eating/drinking on the bike
on a related note, i read in europes 220triathlon mag , regarding the ironman france bike leg, that its better not to eat solids as the hills start after 10 k and are severe.

the reason for this {it said} is that solids will divert essential blood from the legs as the climbing starts.
is this ? every thing i have been told over the past while suggests that you eat what you can tolerate, to prevent a bonk.

surley they cant mean that i should tackel 5000 plus feet of climbing in the alps on gells and gatorade?
2008-05-16 6:08 PM
in reply to: #1403818

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Subject: RE: When to stop eating/drinking on the bike
I had this prob too during my first HIM last year. I stopped solids about 20 mins before bike and had side stiches. However, I learned a couple methods from this site that actually really worked for me to get side stiches under control. The blowing hard method that has been mentioned already works well, but I found it works even better when you combine belly breaths too. If you don't know, a belly breath is when you breath in push your stomach out at the same time, like you're trying to look like you have a big ol gut. This stretches out some of your innards (like that term? innards?) and gets rid of the "stitch". I have to do this a few times to get the stitch under control and eventually go away. This can take a little bit and can be an uncomfortable/annoying thing to do but it does work for me.
2008-05-16 6:13 PM
in reply to: #1408010

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Champion
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Subject: RE: When to stop eating/drinking on the bike
i stop when I hit T2
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