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2009-10-30 8:17 PM


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Subject: Ironman nutrition question
Can any IM'ers tell me if the following nutrition plan is sound? Any concerns?

Also, please comment of having 16 oz of chocolate milk before the run to help recovery my leg muscles.

Morning (2 hrs before swim start)
- 16 oz Accelerade (250 cal) / raisen bran (230 cal) / banana (150 cal
- 20 oz of water before start

After Swim
- 16 oz Gatorade (250 cal)

Bike:
- 1st hour: 20 oz of water / PowerBar (230 cal)
- 2nd hr: 16 oz Gatorade (250 cal)
- 3rd hr: 16 oz of water / Mini Pancakes (250 cal) / salt stick
- 4th hr: 16 oz of water / Fig Newtons (300 cal)
- 5th hr: 8 oz water / 16 oz of Gatorade (250 cal) / salt stick

Pre Run:
- 16 oz chocolate milk (300 cal

Run:
- First 13 miles (water every 3 miles)
- Salt stick every 90 minutes (2 xs)
- Second 13 miles (water every 3 miles


2009-10-30 8:39 PM
in reply to: #2490255

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Expert
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Subject: RE: Ironman nutrition question
Haven't done an IM, but I'll offer my 2 cents.

First, have you been testing this plan during training and if so is it working for you?

Second. I now solids may be hard to work in, but there is an awful lot of fluid going in without much to absorb it and next to no protein.
2009-10-30 9:31 PM
in reply to: #2490255

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Subject: RE: Ironman nutrition question
A couple things. Make sure you are good with solids before the race. If you are anything like me it might not sit well when you are nervous. Secondly I would skip that gatorade right after the swim. You stomach is going to be a mess from being horizontal for over an hour. Also when you switch to dry land the blood in your body has to shift to vertical movement. It may take about 10-15 minutes for your stomach to be ready to digest calories. In my IM I stuck with sipping water for 15 minutes and then jumped into my nutrition plan. On the bike I am not sure how your stomach will do with all that solid food. Make sure you try this on your long brick workouts. As far as the milk remember that bag will be in the sun at that point for about 8 hours. That might not be good anymore. Also dairy products on a stomach that is near it's breaking point could spell disaster. But everyone is different. On the run I would up your water and take a cup every aid station. You are also going to need calories. You are running a marathon. Water alone will not do it. Take gatorade every other stop and supplement that if needed.

I used Perpeteum on the bike and made 2 bottles. Also every 2 hours I took a Hammer Gel. That was the only calories I had on the bike. Each water bottle had about 800 calories in it. That was about 250 per hour. That also has protein in it to help fend off the hunger feelings. I was never hungry throughout the race. The run I used 1 hammer gel an hour and made sure I drank a whole water with it. I supplemented that with a gatorade at every other aid station. I also drank chicken broth. Which was a lifesaver. I also used endurolytes. I never had a cramp on the course. So good luck and make sure to try everything in training to find what works for you.
2009-10-30 10:28 PM
in reply to: #2490255

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Subject: RE: Ironman nutrition question
So, no calories at all for the marathon?   yikes

I'm a big chocolate milk for recovery drinker, but wouldn't want milk sloshing around in my stomach for the start of the run.

You need to actually practice this stuff to see if it works for you

Edited by ChrisM 2009-10-30 10:29 PM
2009-10-30 11:14 PM
in reply to: #2490412

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Champion
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Subject: RE: Ironman nutrition question
ChrisM - 2009-10-30 8:28 PM So, no calories at all for the marathon?   yikes

I'm a big chocolate milk for recovery drinker, but wouldn't want milk sloshing around in my stomach for the start of the run.

You need to actually practice this stuff to see if it works for you



Yeah...other than the apparent lack of calories on the run, the basic math here works out, but you need to find out if you can tolerate all the different stuff during the race.  There's stuff on your "menu" that I'd probably barf back up, but other people thrive on...you have to work out what works for you.

I wouldn't try to force down 16 oz. of Gatorade in T1, however.  Plenty of time once you are settled in on the bike.  I don't take more than a swallow of sports drink out of the water, to rinse out my mouth at least as much as to get any meaningful calories in me.
2009-10-31 6:42 AM
in reply to: #2490255

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Bob
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Subject: RE: Ironman nutrition question
I have to agree that you will be light on hydration and nutrition with your run plan. Water every 3 miles just isn't enough to keep you hydrated. I carry a water bottle so I can sip off it throughout the race and just refill it at aid stations when I need to. Your body loses water at a constant rate, it doesn't "dump" it every 3 miles. I think of my water bottle as an IV drip keeping my body tapped off.

After 5 Ironman's I finally figured out my nutrition at IMWI this year. Over the last few years I was taking in too much on the bike and ending up with GI issues during the run. My plan since my first IM in 2007 is listed below. Everything has stayed the same except my bike nutrition for IMWI 2009 which is in bold print.

Week before:
- Canned soup for lunch to increase sodium intake

Day before:
- Large breakfast
- Medium size lunch
- Small dinner

3 hrs before start:
- 2 Packets oatmeal
- Whole grain bagel w/ PB

Sip on water throughout the morning in transition and body marking

30 min before start:
- 1 gel packet
- 12-16 oz of GE
- 2 salt tabs

Bike Nutrition:
- Gel in T1 with water
- A "swig" of gel every 20 min from gel solution (15 gels diluted to 24 oz w/ water)
- 1 bottle of GE each aid station (approx 30 min)
- A fig newton or Cliff bar cut unto 50 cal bites every 30 min for first 4 hrs
- Constantly sip on water from NeverReach hydration system.
** It turns out that I was taking in too many carbs (>100g) using this plan**

Run Nutrition:
- Fuel belt filled with above gel solution
- Odd miles - Gatorade Endurance (6-8 oz)
- Even miles - "swig of gel" and water
- Sip on water from water bottle frequently

New bike plan:
- Each hour take in 1 GE, 1 Gel and 3 Shot Blocks
- Sip on NeverReach hydration system often and refill when needed

** Carb intake using this plan was <60g **

Using the "old plan" I would start the run okay and end up in porta johns for most of the run from not being able to absorb the carbs I was taking in. The "new plan" this year my legs felt fantastic and I didn't stop in 1 john the entire race (to poop anyways).

I hope this helps. BTW - marvarnett informed me of my "over carbing" the night before I left for IMWI. The plan I worked out was calculated on Saturday morning before the race on Sunday. I can't wait to do my next Ironman race, although it probably won't be until 2011.


2009-10-31 6:45 AM
in reply to: #2490441

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Master
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Subject: RE: Ironman nutrition question
tcovert - 2009-10-30 11:14 PM
ChrisM - 2009-10-30 8:28 PM So, no calories at all for the marathon?   yikes

I'm a big chocolate milk for recovery drinker, but wouldn't want milk sloshing around in my stomach for the start of the run.

You need to actually practice this stuff to see if it works for you



Yeah...other than the apparent lack of calories on the run, the basic math here works out, but you need to find out if you can tolerate all the different stuff during the race.  There's stuff on your "menu" that I'd probably barf back up, but other people thrive on...you have to work out what works for you.

I wouldn't try to force down 16 oz. of Gatorade in T1, however.  Plenty of time once you are settled in on the bike.  I don't take more than a swallow of sports drink out of the water, to rinse out my mouth at least as much as to get any meaningful calories in me.


X2. I worked T1 and T2 at Madison this year.  That is too much Gatorade for most coming out of the water and being horizontal for so long.  A few sips in transition and out the door, a pee stop if needed, then get settled on the bike and begin your nutritional plan you have practiced in training.  You should get most of your fueling on the bike as it is easier on your GI tract then eating during the run.  The other stuff I can't answer to as what works for some, doesn't work for others like tcovert is saying above.  I saw athletes who did the whole IM with liquid fuel.  And I saw some with sandwiches, 5-hour energy drinks(popular), cookies, candy bars, an so on.

Edited by Gregkl 2009-10-31 6:46 AM
2009-10-31 10:36 AM
in reply to: #2490255

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Master
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Subject: RE: Ironman nutrition question

Whatever plan you end up with, I think it's important not to force yourself to follow it strictly.  Listen to your body.

In the one IM I did, I found that my body didn't want the specific items I had planned to eat during the race.  Maybe not surprising for the marathon (hard to practice that), but even early on in the bike my stomach wasn't liking the gels I was trying to use.  This in spite of having used them for all of my long rides and in my HIM a month prior.  Fortunately, the gatorade provided on the course sat well, so I switched to it.

Also, I don't eat on a schedule, only when I start to feel hungry/thirsty.

2009-10-31 12:06 PM
in reply to: #2490255


8

Subject: RE: Ironman nutrition question
Great feedback everyone!!! Thank you. It is clear that I need to take in calories and more liquid during the run and start my nutrition after starting the bike.
2009-10-31 12:10 PM
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Elite
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Subject: RE: Ironman nutrition question
That plan would um kill me a few times over.  Here is what I did.

Bike= 2100 calories, Infinate 300 calories per hour, 2 bottles of 1050 calories (+/-) chased down with water. 

Run= 1 Gu every 25-30 minutes = 200 calories per hour=800 ish calories. 

If I had 16 ounces of anything prior to the run I would just walk directly to the DNF line or lie down and take a nap for an hour to let my stomach settle and then walk for 30 minutes and then see if I could jog. 

No calories on the IM run = walk directly to the DNF line around mile 8. 
2009-11-04 11:38 AM
in reply to: #2490255

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Subject: RE: Ironman nutrition question

Ok milk is not going to help your legs recover between T2 and the end of the marathon.  And of top of that usually dairy products aren't good on the stomach.  But it all depends on your body.  But if you are drinking the milk for recovery, i wouldn't drink it.



2009-11-04 11:57 AM
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over a barrier
Subject: RE: Ironman nutrition question
Do not drink Milk during your Ironman. Especially Milk that has been sitting in a bag for 10 hrs.

2009-11-05 8:47 AM
in reply to: #2497330

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Subject: RE: Ironman nutrition question
running2far - 2009-11-04 11:57 AM Do not drink Milk during your Ironman. Especially Milk that has been sitting in a bag for 10 hrs.

x2 ACK!
2009-11-06 3:35 PM
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Subject: RE: Ironman nutrition question
what is usually at the aid stations on the run?
2009-11-07 12:17 AM
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Subject: RE: Ironman nutrition question
What ever plan you decide on, have a back up plan.  AND like every one else has said, practice your nutrition plan while you are training.  Try alternatives.  See what works.  Know what your body will tolerate.
2009-11-08 3:08 AM
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Subject: RE: Ironman nutrition question
I know (and agree) that everyone says practice your plan BUT also try other "options" that you know will be available so that you have options on race day when suddenly your tried and true plan falls apart---I found out everything that was going to be offered on the course (since I wanted to "live off the course") and had a primary plan but I also tried the other options that were going to be available and it worked out great for me since race day is a long day and sometime you just need the change....

Edited by Skippy74 2009-11-08 3:08 AM


2009-11-10 8:22 PM
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Subject: RE: Ironman nutrition question
Hope you don't puke on the warm, set out all day, chocolate milk.

I am pretty sure I would.

Good luck with your choices.

Dean
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