General Discussion Triathlon Talk » 70.3 Nutrition Rss Feed  
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2011-06-01 5:27 PM

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Subject: 70.3 Nutrition
160 pound 27-year old male. Doing Rhode Island 70.3 in July. First 70.3 - have done many sprints and Olympics (2:30 range).

For an Olympic I usually have one bottle of Gatorade and 2 or 3 gels on the bike and then I have another gel on the run + whatever Gatorade they give you on the run - so approximately 650 calories.

How much should I try and get on the 70.3? - aiming for the 5:45 range.

Fortunately through many triathlons and marathons I have never had stomach issues. So I'm thinking I need to eat at least:
1. a big bite of Clif Bar before going onto the bike (~ 100 cal)
2. A whole Clif Bar on the bike (250 cal)
3. Three gels on the bike (~ 300 cal)
4. 2 Gatorades on the bike (~ 500 cal)
4. a big bite of Clif Bar before the run (~ 100 cal)
5. 3 gels on the run (~ 300 cal)

That would be about 1,550 calories - I'll probably burn 5,500-6,000 on the day.

During marathons (3:10-3:20 range), I probably consume about 1,200 calories while burning around 3,300. So maybe I need more for my 70.3?

Thoughts? Thanks.


I came across this post which talks about quite a bit of calories being consumed (960 on the bike at least for me): http://www.trifuel.com/forums/showthread.php?t=3161



2011-06-01 6:02 PM
in reply to: #3528142

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Subject: RE: 70.3 Nutrition

I am 6'2" 188 lbs and I plan on consuming 350kcal/hr on bike and 100kcal/hr on run.  I plan on completing HIM around 5hrs. I might take a gel before going on the bike...depends how I feel coming out of swim.

2011-06-01 9:43 PM
in reply to: #3528142

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Subject: RE: 70.3 Nutrition
Your Oly experience is more than I take in for my Olys, so take this for what its worth. In an Oly, I will normally just go with one bottle of sports drink on the bike, and probably not drink all of it. Maybe a gel on the run if I feel like I need it, plus drinks on course.

For my one 70.3, I had three bottles on my bike. One with water/Nuuns, one with G2, and one with regular gatorade. I ate three gels and a little of a Cliff Bar. Two gels on the run. Looking back, feel like I needed more liquids and calories on the bike.

This year, planning on two bottles of full calorie sports drink and one water with Nuuns. A gel at the top of each hour (trying to go about 2:45 for bike), plus something solid to eat at the 1:30 mark.

Take the next month to figure our what works for you during training. For example, I was going to go with three bottles of sports drink, but have found out that I get a little queasy with that much sugary drink, so need some water in there. Thus, need to up the gel intake. I also found during my race that it was hard to eat the solid food, so going to rely more on liquid/gel for calories.

Good luck.
2011-06-01 9:54 PM
in reply to: #3528142

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Subject: RE: 70.3 Nutrition

I aim for 400 cal/hr on the bike leg and I try to stick to gels/gu chomps or other softer foods b/c it can be a pain in the to eat a luna bar or cliff bar while sucking wind...lol!  Some form of electrolyte fluids is key for sure.  You just need to practice your nutrition over the next month and see what works for you.  Good luck with your race!

2011-06-02 11:43 AM
in reply to: #3528142

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Subject: RE: 70.3 Nutrition

Anytime someone brings up 70.3 nutrition, I pull out this article from Matt Fitzgerald.

http://triathlon.competitor.com/2011/03/nutrition/simple-ironman-703-nutrition-advice_323

Don't try and overdo it with your mathematical equations of calorie balance and whatnot.

2011-06-02 11:11 PM
in reply to: #3529246

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Subject: RE: 70.3 Nutrition
shoverbj - 2011-06-02 9:43 AM

Anytime someone brings up 70.3 nutrition, I pull out this article from Matt Fitzgerald.

http://triathlon.competitor.com/2011/03/nutrition/simple-ironman-703-nutrition-advice_323

Don't try and overdo it with your mathematical equations of calorie balance and whatnot.

 

Everyone is different, that we know.  For my long 50-60 mile bike days (and what I'll do for Racine 70.3) is 2 bottles of Infinit on the bike and 3 gels in a flask mixed with a little water.  Shot of gel every 30 min with the Infinit and at 38 miles half a Bonk Breaker. 

For me, a little solid food does wonders the second leg of a long ride and I feel better going into my brink run afterward.



2011-06-02 11:50 PM
in reply to: #3528142

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Subject: RE: 70.3 Nutrition

The advice to keep it simple is very good. I had calorie issues on the run of my last HIM in part because there was too much stuff going on during my bike nutrition (i.e., cliff bar, gels, and sports drink consumed at different times) and I didn't get through it all.  I also found I didn't like chewing things while racing. In training, sure; but for what ever reason, my teeth didn't want to chew stuff. Bizarre. I had GI issues too.

So this time it's nothing but a sports drink on the bike for me.

And I also use this Tri Talk Nutrition Calculator to estimate the calories I need.



Edited by dmckeen 2011-06-02 11:52 PM
2011-06-03 8:39 AM
in reply to: #3528142


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Subject: RE: 70.3 Nutrition

I use a rough estimate for how long Ill be on the bike and stick a gel for every 20-30mins into a bottle, topped up with either water or a weak electrolyte. Second bottle is plain water.  By doing this ive never blown up on a 70.3 run, even with mininmal food intake on the run itself.  Everyones different but works for me. 

For 70.3 I dont think solid food is neccesary. 

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