Calorie intake per hour for long events (3+ hours)

You will probably find that you are limited by the amount of calories your body can cope with while exercising, normally around 300-400kcals/hr.

So its best to try deferent strategies while training – you may find that you cant cope with a gel every 15mins but you may be able to cope with a gel every 30mins plus sipping on a 6-8% solution sports drink

See what works for you by practicing in training

WW

Don't forget to account for your sports drink intake.  There was an article around here somewhere that explained about how much gel, sports drink solid food you should be taking in to keep from overloading and having GI problems. And the amount of calories really depends on the effort you are giving.  I was doing Spinnervals 17 (Base Builder 2) last night and Coach Troy said that you will be burning 600-800 calories/hour during that workout...and that isn't a ver intense session...about an hour of relatively high cadence Z2 work.  My HRM estimated I burned 1350 calories in 1:50.  I like to keep my carb intake minimal during Z2 training so my body burns more fat but during a race situation I'd be fueling with gels and sports drinks.

Edited by TH3_FRB 2005-04-13 8:58 AM

But remember fat burns best in a glycogen flame

Edited by WildWill 2005-04-13 9:03 AM

If I plan to go much longer than 1.5-2 hours (LSD Z2) I add some gel or sports drink, but up to that point my glycogen stores can hold out.  I've found that I need well over 2 hours of sustained whole-body exercise to go ketogenic.  But I'm sure this is different for everyone.  The more muscle mass (and liver ) you have, the bigger your glycogen stores.

Edited by TH3_FRB 2005-04-13 9:15 AM

I'm not exactly sure but....
don't forget water...
If the sugar concentration is too high in your stomach your body can't absorb any calories.

Racing and hard training differ from lower zone training

The muscle carb stores of a man weighing 70kg may vary from as little as 300g to as much as 900g this is influenced heavily by diet and carbo-loading techniques. By contrast, the liver can store only around 70g, with a range of 0-135g.

A race of over 90 minutes of moderate-to-high intensity will certainly require glycogen supplies to be maximally topped up beforehand (as is evident from the above information) If the race is less than an hour, and you have maintained a standard high-carbohydrate training diet, a final high-carb meal the evening before, as described below, should be sufficient.

Your muscle glycogen stores aren’t unlimited, and following two hours of continuous exercise they will have fallen low. If you can keep topping up blood glucose by eating carbohydrates and save glycogen stores until you need them later, you can delay fatigue.

The major factors to consider when taking on fuel during competition are:

• length and intensity of training / race;
• ease of taking on fuel;
• what can be tolerated. (as per earlier post)

A 70kg athlete should aim to ingest 30-60g of carbohydrates per hour, depending on the length and intensity of competition. A 60kg athlete should aim for 25-50g. Don’t wait until you feel hungry to eat and don’t wait until you feel thirsty to drink. Once you start to feel tired it is too late, and you will struggle to take on enough fuel to reverse the effects.

Yep concentration levels are important – some gels can be taken on their own but most require you to take them with water – plus don’t mix your sports drink to hire 6%-8% should suffice

TH3_FRB


Yep - totaly agree

take about 100 cals every 20 minutes after the first hour. My suggestion would be a sports drink because there's less fuss.