General Discussion Triathlon Talk » Stop and have breakfast in T1? Rss Feed  
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2010-01-08 10:05 PM

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Subject: Stop and have breakfast in T1?

Might it be worth it for us slow guys to stop for a while in T1, and get some solid food in the system before heading out on the bike.

10-15 minutes of rest and breakfast, could easily be a net gain if it means that you're better rested, hydrated, and fed for the bike, right?

Just a thought.

- - - -

Training for Vineman in July.


2010-01-08 10:19 PM
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Subject: RE: Stop and have breakfast in T1?
mrcurtain - 2010-01-08 11:05 PM
Might it be worth it for us slow guys to stop for a while in T1, and get some solid food in the system before heading out on the bike.

10-15 minutes of rest and breakfast, could easily be a net gain if it means that you're better rested, hydrated, and fed for the bike, right?

Just a thought.

- - - -

Training for Vineman in July.


Ha, I had a 11 min T1 time and I thought I was moving fast! transition is crazy, esp. if you come out of the water with the bulk of the swimmers.

I don't think transition is a time to get better rested.... taper well, sleep a ton, and you'll be fine.
2010-01-08 10:31 PM
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Subject: RE: Stop and have breakfast in T1?
mrcurtain - 2010-01-08 10:05 PM
Might it be worth it for us slow guys to stop for a while in T1, and get some solid food in the system before heading out on the bike.

10-15 minutes of rest and breakfast, could easily be a net gain if it means that you're better rested, hydrated, and fed for the bike, right?

Just a thought.

- - - -

Training for Vineman in July.


No... you've got 112 miles on the bike to eat breakfast... and lunch... and in some instances even dinner! Ha. No need to eat in T1. Have some Gatorade before you swim... and have a good breakfast before the swim. You will be fine.

Make sure you iron out (ha! pun!) your nutrition plan LOOOOOONG before race day, though.

Good Luck!
2010-01-09 9:51 AM
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Edited by trotpntbll 2010-01-09 9:52 AM
2010-01-09 11:11 AM
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Subject: RE: Stop and have breakfast in T1?
Solid foods are going to take awhile to break down.  Eating big and then jumping right on the bike and asking your body to work hard while breaking that down may not be a good idea.

When I was researching the topic it was 2.5 to 3hrs when a real breakfast is broken down enough for race day.  May be better off eating early, then maybe a gel before the swim, and a gel as soon as you start the bike.  The bike offers lots of time to get some calories down, no real need to spend that time in transition.
2010-01-09 4:56 PM
in reply to: #2604815

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Subject: RE: Stop and have breakfast in T1?

Somehow, 14+ hours of liquid and gel food doesn't sound ideal. 

I was thinking that it might be easier to get some solid food and extra calories into me at a stop, rather than on the go.  Even a couple of minutes to let food settle might be better than chowing while pedaling.

But it seems that it's a unanimous "no", so I'll take all of your advice on it.  I'll just practice eating on the bike, and see what I can handle.   Fig newtons? 

Thanks. 


2010-01-09 5:04 PM
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Subject: RE: Stop and have breakfast in T1?
With practice you can eat a lot on your bike especially if you rest on your aerobars. Fig newtons yes, uncrustables, and lots more can be consumed with practice on the bike.

I did my last Ironman with all liquid and no solid food at all. I had water, my mix with maltodextrin, flavoring & electrolytes. From course I only had Pepsi on the run.

15' extra in transition is 1/2 mph slower on the bike. Get on your bike and eat as others have said.
2010-01-09 9:02 PM
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Subject: RE: Stop and have breakfast in T1?
I rode next to a guy for a bit during IM that had a large pringles container in his bottle cage.  He said he had 2 sandwich halves in the top (didn't ask what kind) and then about 1/4 of it was the pringles...said it worked well for him and was easy to carry.
2010-01-09 9:03 PM
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Subject: RE: Stop and have breakfast in T1?
My T1 was 14 minutes... my T2 was 20 minutes. Neither of which I sat down and ate a meal.

If you want food, pack it in your bike jersey or on the bike and eat it and ride. Even if you move slower... at least you are moving forward.

Otherwise, keep in mind that too much food in your stomach might give you digestive problems later on. Best to just practice nutrition in training and go with that.

For my nutrition I would do liquid 1 hour (Infinit blend of 250 calories) and solids the next hour. I ate a Clif bar, gels and sports chews. Don't think I had any other solid food. Honestly, at mile 80 my stomach started feeling quesy and I couldn't barely take in my liquid nutrition anymore. At that point I backed off and just sipped it when I thought I could handle some more. Luckily I never threw up.

Otherwise, I was fine for the run (in my case a walk thanks to my Achilles tendons) and only took in gels when I felt I could handle it. I took in less than expected.

When I finished the race I didn't want any food. I tried to make myself eat something but I didn't want it. After that for the next 14 hours, whenever I ate even a little something I felt sick to my stomach.

Stomach's do weird things on race day.



Edited by KSH 2010-01-09 9:07 PM
2010-01-10 6:56 AM
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Subject: RE: Stop and have breakfast in T1?

mrcurtain - 2010-01-09 5:56 PM 
Fig newtons? 

Fig Newtons are great.  Here are some other ideas:

peanut butter crackers

cliff bar

chomps/shot blocks

cookies

pay day candy bar

PB and honey- I think honey is less messy than jelly.

salted baked potatoe- never tried it, but has a cult following.  Folks swear by them.

 

Most people doing an IM will get the majority of their calories from gels and sports drinks and finish it off with a little solid food if they feel like it.

 

2010-01-10 10:22 AM
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Subject: RE: Stop and have breakfast in T1?

THere's also food on the cours (most of the time) like bananas, gels, power bars and a special needs bag around 1/2 way where you can stash some grub. I had a ginormous snickers bar in there that saved the day b/c I was sick of gels and bars and stuff. try a bunch of different stuff to see whacha like.



2010-01-10 10:28 AM
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Subject: RE: Stop and have breakfast in T1?

mrcurtain - 2010-01-09 4:56 PM
Somehow, 14+ hours of liquid and gel food doesn't sound ideal. 

I was thinking that it might be easier to get some solid food and extra calories into me at a stop, rather than on the go.  Even a couple of minutes to let food settle might be better than chowing while pedaling.

But it seems that it's a unanimous "no", so I'll take all of your advice on it.  I'll just practice eating on the bike, and see what I can handle.   Fig newtons? 

Thanks. 

Use this time now to experiment, I have friend who did a 12hr IMKY and he has 2 McDs cheeseburgers during his bike leg.

I did IMWI a few years ago and used oatmeal creme pies some on the bike.

You do not have to do all gels if you do not want to... use what you like but make sure it works before hand.

2010-01-10 11:47 AM
in reply to: #2604366

Subject: RE: Stop and have breakfast in T1?
Learning to feed on the bike is crucial BUT not too early out of the water. There are alot of great tri-coaches who have sites that discuss Ironman nutrition...it is a huge part of the day since it is important to get the fluids, lytes and calories in. Cars don't go far without fuel and neither do humans...while training, learn what works for you and what does not. And beware of anything that is dry or sharp...if you are eating things that are chokeable...do it at a stoplight! I learned that the hard way...splutter, cough

Have fun
2010-01-10 12:23 PM
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Subject: RE: Stop and have breakfast in T1?
mrcurtain - 2010-01-09 4:56 PM
  I'll just practice eating on the bike, and see what I can handle.   Fig newtons? 

Thanks. 


I use gels and Cliff Bars as my solid. The key is to finish the Cliff Bars with at least 30min or so left on the bike so you can digest them down. Eating solid foods on the bike is easy, eating them on the run is not so you want to get them in well before T2.
2010-01-10 1:30 PM
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Subject: RE: Stop and have breakfast in T1?
Man, maybe my first Ironman will have an omelet station in T1!
2010-01-10 8:50 PM
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Subject: RE: Stop and have breakfast in T1?
hope for the best, but plan for the worst,  If you think you might need something to eat in T1, but it in your bag, 

I was begging for something to stop my migraine on the bike course since I put my stuff in my t2 bag, thinking if I needed it, It would be then..  why I didnt' put something in my T1 bag, bike special needs, bento box is a mystery..  I ended up with a 15 min t2 time after taking something


2010-01-11 3:03 PM
in reply to: #2605867

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Subject: RE: Stop and have breakfast in T1?
trigods - 2010-01-10 10:28 AM

mrcurtain - 2010-01-09 4:56 PM
Somehow, 14+ hours of liquid and gel food doesn't sound ideal. 

I was thinking that it might be easier to get some solid food and extra calories into me at a stop, rather than on the go.  Even a couple of minutes to let food settle might be better than chowing while pedaling.

But it seems that it's a unanimous "no", so I'll take all of your advice on it.  I'll just practice eating on the bike, and see what I can handle.   Fig newtons? 

Thanks. 

Use this time now to experiment, I have friend who did a 12hr IMKY and he has 2 McDs cheeseburgers during his bike leg.

I did IMWI a few years ago and used oatmeal creme pies some on the bike.

You do not have to do all gels if you do not want to... use what you like but make sure it works before hand.



I want to emphasize the need to experiment. Some people can live on liquid and gels for the duration of the race. While my stomach can handle it, it becomes demoralizing to me to think about getting nothing but liquid and gels.

Really experiment now while there is little consequences of eating something that doesn't work for you. Like the above poster, sometimes things you would never expect can work great. I have a friend that swears by hard salami on a roll. For me, the ultimate pick me up food is Fritos. Eaten one at a time I can even do them on the run (at least on a 1/2 IM run) I know this works for me from experience. I wouldn't try it on race day.

For Clarification, I'm still an IM virgin, training for my first. I've done 1/2 IM distance and regularly do 6-10 hour mountain bike rides where bonking just means you might not make it home before dark, there is no dropping out.

2010-01-12 10:31 AM
in reply to: #2604815

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Subject: RE: Stop and have breakfast in T1?
sax - 2010-01-09 9:11 AM

Solid foods are going to take awhile to break down.  Eating big and then jumping right on the bike and asking your body to work hard while breaking that down may not be a good idea.

When I was researching the topic it was 2.5 to 3hrs when a real breakfast is broken down enough for race day.  May be better off eating early, then maybe a gel before the swim, and a gel as soon as you start the bike.  The bike offers lots of time to get some calories down, no real need to spend that time in transition.


This is the commonly held opinion, as is "don't eat too much the first 30 minutes on the bike, get settled into the race first, figure out what your body is doing, then adjust accordingly".

It is my general opinion that too many people eat and drink way too much on IM race day and that's what gets them in trouble.

People read and fear so much about nutrition and electrolytes and hydration and carbs and all that, they end up with way too much of it all on race day. They drink to schedule and eat to schedule, not adjusting for the race day, and then it's a puke- or potty-fest on the run. I see their bikes set up for a picnic and then I read race reports about all the stomach problems encountered.

In my experience it's better to under-do your nutrition and catch up if needed than it is to over-do and suffer the consequences of a shut down GI system.

After six IMs, I've gotten my nutrition right twice, had minor issues twice, and been in trouble twice. One time I was under-hydrating for the 98 degree Arizona run after the 95 degree bike, and got the shivers and shakes at mile 9. Doubled my hydration and sat under a bridge for a while, and I came back. The other time I was having a long bike leg in Canada and was over-doing the gels and under-doing the water, so my stomach stopped processing. I ended up eating almost nothing from bike mile 80 to run mile 13, while waiting for my system to start up again.

I personally don't do well eating the first 90 minutes after the swim or the last 60 minutes of the bike / first 30 minutes of the run. My stomach doesn't tolerate food well after the swim, nor does it process much on the first 30 minutes of the run. I just take in water and Gatorade, 50/50, during those times.

Anyway, I certainly don't eat in T1. I'm too busy working on my tan...

Edited by brucemorgan 2010-01-12 10:33 AM
2010-01-12 10:52 AM
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Subject: RE: Stop and have breakfast in T1?
Before the race started I went to McDonalds and bought the Big Breakfast. . then put that in my  
T1 bag so I had it when I came out of the water and was in the changing tent.  The only bad thing is if the maple syrup container busts, then you have sticky stuff all over gear.  I recommend putting it in a plastic bag just in case.  The hashbrowns were the hardest to digest.  Well, I guess the sausage patty was too. .  .oh well, at least I was full for the bike ride. 
2010-01-12 8:42 PM
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Subject: RE: Stop and have breakfast in T1?
Uncrustables sound liek the best type of solid food to eat on the go.  If you freeze them beforehand, they might be refreshing when you get to them... depending on how long they sit in transition
2010-01-12 8:48 PM
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Subject: RE: Stop and have breakfast in T1?
I believe I could eat a meatloaf with no ill effects on the bike. Running is a slightly different story... but on the bike? I shovel it in. Whatever it is...

Just know, waaaaaaaay ahead of time, how many calories PER HOUR you will need to ingest... and then... ingest them. Too many and your stomach will go berzerk. Too few and you will bonk. I always aimed for 260 per hour. That turned out to be a bottle of Infinit each hour. If I needed something solid, I was sure to eat it, but KNOW how many calories are in it, so you don't botch the whole deal up down the road.

If I ate something solid... I didn't wash it down with Infinit... I used water... don't shock your system.

But like I said... by now, my body will accept just about anything while riding the bike. As long as I don't over/underdo my calories.



2010-01-13 11:08 AM
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Subject: RE: Stop and have breakfast in T1?
Whizzzzz - 2010-01-12 8:48 PM

I believe I could eat a meatloaf with no ill effects on the bike. Running is a slightly different story... but on the bike? I shovel it in. Whatever it is...

Just know, waaaaaaaay ahead of time, how many calories PER HOUR you will need to ingest... and then... ingest them. Too many and your stomach will go berzerk. Too few and you will bonk. I always aimed for 260 per hour. That turned out to be a bottle of Infinit each hour. If I needed something solid, I was sure to eat it, but KNOW how many calories are in it, so you don't botch the whole deal up down the road.

If I ate something solid... I didn't wash it down with Infinit... I used water... don't shock your system.

But like I said... by now, my body will accept just about anything while riding the bike. As long as I don't over/underdo my calories.




Ummmmm :drool: meatloaf sandwich. Sounds like a perfect bike food
2010-01-13 8:31 PM
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Subject: RE: Stop and have breakfast in T1?
I learned at IMWI that I'm not coordinated enough to climb even an easy hill with a pb&j sandwich in my hand.  Jelly everywhere!!  Cool
2010-01-18 10:04 PM
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T1
Subject: RE: Stop and have breakfast in T1?
Disclaimer: I've done a marathon, a few HIM, and many centuries; no full IM til this summer.

Like many others have said, make sure you experiment long ahead of time, and with all the disciplines. What works for you on the bike is often not what works on the run. For example: Perpetuum and blocks are my best friend on the bike, but once I start running my body wants absolutely nothing and it's a real effort to choke down gels. Experiment with salt also--the salted potato someone mentioned earlier saved my butt on one tough century. It's pretty disappointing--as much as I want to eat the fruit, sandwiches, M&Ms and pizza at a century because you paid for it, I can't even be around the people eating big Subway sandwiches cause I'll be sick.

Whizz, a meatball sandwich? I am pretty jealous!!

Would you rather spend your T-1 time on a massage or food?
2010-01-19 1:19 PM
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Subject: RE: Stop and have breakfast in T1?
Whizzzzz's point about number of calories is key. I experimented with my grams of carbs/# calories/hour starting in April last year for IMWI in Sept and it took a lot of trial and error to get it right. So much of the GI distress people complain about is caused from too many carbs... your stomach and body can only absorb so much. I use all liquids and gels for my nutrition and if I supplement with a bar mid-ride so I can have the satisfaction of chewing, I just skip the next hour's gel to even it out.

One other thing to think about is that T1 and T2 aren't always where you're feeling the most stable. You can be a little shaky coming out of the swim and pumped full of adrenaline as you head out for the bike. Switching to the run is a big change as well. My HR tends to be all over the place and it takes a bit of time to settle into the next sport. I never eat or drink anything in transition. I get through as quickly as possible, start the next leg and begin nutrition 5 minutes in. Again, I eperimented for months and this worked for me. Start trying out some approaches now and you'll be in great shape for race day.
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