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2005-09-05 8:55 PM

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Subject: My HIM nutrition plan
I've spent the past week thinking a lot about my pace and nutrition plan for the HIM next weekend. Mike R. has been giving me feedback on what I've put together over in the training support forum but I thought some others might be interested to see what I've come up with for nutrition before/during the race. Here's the plan:
  • First, I cut out caffeine completely 2 weeks ago in case I had built up a tolerence.
  • 2 days out from the race I'll increase my carb intake to about 500g per day (~7g per kg bodyweight).
  • 2 hours prior to the race I'll have ~165g of carbs (1g per lb bodyweight, primarily liquid) and ~40g of protein.
  • One hour prior to the race I'll take 400mg of caffeine and 4 Endurolyte caps.
  • My goal on the bike is to take ~400 calories per hour (about 1100 calories total). I'll take 2 bottles of strong Accelerade (180 calories each)supplemented with 2 Endurolyte caps and 200mg of caffeine each. I'lldrink one bottle each of the first 2 hours on the bike. I'll also have8 Accel gels at 90 calories each (720 calories total). I will pick up 2 additional bottles of water along the ride for a totalof about 80oz of liquid. I'll never be carrying more than 2 fullbottles. My intake over the first 20-30min on the bike will be a bitlower as I settle into a groove. I'll also increase my fluid intakeover the final ~10k to prepare for the run.
  • My goal on the run is to take ~300 calories per hour (about 500 calories total). I'll pop 200mg of caffeine at T2 along with 3 Endurolyte caps and a bit of water. I'll carry 4 Accel gels in a small flask (360 calories)and be sure to alternate between water and Gatorade at the aid stationswhich should be every ~mile according to the race website. I mightalso take a few Endurolyte caps along depending on how hot/humid theweather will be on race day.
If you're interested in Mike's input then hop over to my training thread: and go to the end of page 4.




Edited by TH3_FRB 2005-09-05 8:56 PM


2005-09-05 10:00 PM
in reply to: #241070

Extreme Veteran
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Subject: RE: My HIM nutrition plan
Wow! You're way ahead of me. My first HIM is in two weeks and I'm basically going on Gatorade Endurance Formula, water, and Power Gels. I've tried Endurolytes, but I haven't been sweating very much as it's kinda cool here at the beach. I will bring some and if it's super hot I'll have 'em with me. Good luck!
2005-09-05 10:42 PM
in reply to: #241070

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Champion
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Subject: RE: My HIM nutrition plan

Wow...you put way more thought into it than me.

I had pizza and beer at Johnny Carino's the night before my HIM.  Ate a bagel morning of.  Then I had three gels diluted in water in my cage bottle.  Took water handups when my aero bottle was running out.  Ate an extra gel 40ish miles into the bike because I was hungry.  Had one gel on the run at the turnaround.  Didn't cramp, didn't bonk.  Aren't you the same person who posted about 'enjoying the moment' earlier? Take your own advice....

2005-09-06 6:37 AM
in reply to: #241070

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Subject: RE: My HIM nutrition plan
The only thing I'd worry about is increasing my fluid intake in the later stages of the bike, but I tend to get side stitches if I'm the least bit sloshy starting the run ....
2005-09-06 7:02 AM
in reply to: #241125

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Subject: RE: My HIM nutrition plan
jldicarlo - 2005-09-05 10:42 PM

Wow...you put way more thought into it than me.

I had pizza and beer at Johnny Carino's the night before my HIM.  Ate a bagel morning of.  Then I had three gels diluted in water in my cage bottle.  Took water handups when my aero bottle was running out.  Ate an extra gel 40ish miles into the bike because I was hungry.  Had one gel on the run at the turnaround.  Didn't cramp, didn't bonk.  Aren't you the same person who posted about 'enjoying the moment' earlier? Take your own advice....

I am not sure what Joel posted earlier, but I disagree wit your comment. What you did for nutrition on your HIM might have worked for you for different reasons. (Level of intensity, weather, etc) Maybe your body is used to your specific nutrition while racing.

I planned my nutrition very carefully for my HIM as well and believe me; I had a lot of FUN. I was able to put together a great race/effort, I achieved my goal and most important, I was never close to struggling or bonking, and I was recovered almost 100% recovered within a week... For me that’s fun.

2005-09-06 7:52 AM
in reply to: #241125

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Subject: RE: My HIM nutrition plan

My view is that I put in months of dedicated training to get my body physically ready to race this event (and just finishing isn't enough to satisfy me) so there is no way I'm going to screw it up by not planning my nutrition and pacing carefully.  I'll enjoy it much more now that I've put in the time thinking about how to keep myself properly fueled.  The hard part is done, all I have to do now is follow the plan and I shouldn't have any problems.  I feel 100% prepared for this race.  The hardest part for me is going to stick to my pacing plan during the early portions of the bike and run when everyone else is passing me...but I'll see them later when I'm cruising sub-7min miles over the last half of the run

jldicarlo - 2005-09-05 11:42 PM

Wow...you put way more thought into it than me.

I had pizza and beer at Johnny Carino's the night before my HIM.  Ate a bagel morning of.  Then I had three gels diluted in water in my cage bottle.  Took water handups when my aero bottle was running out.  Ate an extra gel 40ish miles into the bike because I was hungry.  Had one gel on the run at the turnaround.  Didn't cramp, didn't bonk.  Aren't you the same person who posted about 'enjoying the moment' earlier? Take your own advice....



2005-09-06 7:54 AM
in reply to: #241185

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Subject: RE: My HIM nutrition plan

The increased fluid intake is to prepare for the increase in sweat rate that will happen when I get off the bike and no longer have the cooling effect of the wind from riding 18-20mph.  The key is to not drink too much so that I don't have the "sloshes" like you mentioned.

akabak - 2005-09-06 7:37 AM The only thing I'd worry about is increasing my fluid intake in the later stages of the bike, but I tend to get side stitches if I'm the least bit sloshy starting the run ....

2005-09-06 7:56 AM
in reply to: #241070

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Coach
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Subject: RE: My HIM nutrition plan

Joel - I can't find the trainig thread... I really want to learn what Mike R adviced you.

2005-09-06 7:58 AM
in reply to: #241070

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Subject: RE: My HIM nutrition plan

CLICK ME: training thread

I need to get back to him this morning and then we'll be able to discuss and firm up the plan.

2005-09-06 8:31 AM
in reply to: #241070

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Elite
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Subject: RE: My HIM nutrition plan

That sounds like an awful lot to me..for my first HIM my intake was a 20 oz bottle with 1 1/2 scoops of Carbopro and 1 1/2 scoops of Accelerade (chased with water of course) , 2 gels and a clif bar.  I paid dearly on the run for all those calories with cramps and...well lets just say I stopped in the woods  3 or 4 times (altho I think the solid food had something to do with it as well)   For this year's HIM I took in hmmmm...I would say 50 oz of dilute carbopro (no accelerade) and a gel or on the bike, and 3 gels on the run.  I could have used more gel on the run but I felt MUCH better this year, even in extreme heat.  I also used Endurolytes this year. Breakfast was ~ 400 cals with FAR less protein. 

Of course, by now you will have tried your plan in training and if it works then great   You know your body best. Are you chasing your "thick" Accelerade with water?

As far as enjoying it, who says enjoyment and preparation don't go hand in hand?  I'd rather have a solid plan, that way I'm not stressing on race day and I'm better able to enjoy myself. 

2005-09-06 8:43 AM
in reply to: #241245

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Subject: RE: My HIM nutrition plan

I used this basic plan last week during my long brick without any major problems.  The strong Accelerade is 1.5 scoops (rather than1) in a 20oz bottle.  It's still dilute enough to take straight.  The gels will be taken with water.  I don't have any solid food planned.  It sounds like I'll probably back down my intake on the run based on Mike's input which is fine with me since I find it difficult to consistently "eat" while running.  I'll probably just stick with my 4 gels and water which will be 360 calories over 1:30-1:40.  The one aspect I couldn't practice last week was the fluid intake on the run since I didn't have the luxury of aid stations along the way so I ended up doing 2 6-mile segments (one before and one after the bike) with no fluids along the way.  I had some very slight cramping in my quads over the last 2-3 miles but I figure having water available and some additional Endurolytes will take care of that problem so I should be golden.

CindyK - 2005-09-06 9:31 AM

That sounds like an awful lot to me..for my first HIM my intake was a 20 oz bottle with 1 1/2 scoops of Carbopro and 1 1/2 scoops of Accelerade (chased with water of course) , 2 gels and a clif bar.  I paid dearly on the run for all those calories with cramps and...well lets just say I stopped in the woods  3 or 4 times (altho I think the solid food had something to do with it as well)   For this year's HIM I took in hmmmm...I would say 50 oz of dilute carbopro (no accelerade) and a gel or on the bike, and 3 gels on the run.  I could have used more gel on the run but I felt MUCH better this year, even in extreme heat.  I also used Endurolytes this year. Breakfast was ~ 400 cals with FAR less protein. 

Of course, by now you will have tried your plan in training and if it works then great   You know your body best. Are you chasing your "thick" Accelerade with water?

As far as enjoying it, who says enjoyment and preparation don't go hand in hand?  I'd rather have a solid plan, that way I'm not stressing on race day and I'm better able to enjoy myself. 



2005-09-06 9:15 AM
in reply to: #241212

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Subject: RE: My HIM nutrition plan

 TH3_FRB,

My first HIM (PrairieMan) in this weekend, and I'm trying to finalize my nutrition plan also.  One of my remaining decisions is how much to drink in the last 30 minutes on the bike.   I've read conflicts reports from trusted subjects on this matter.  I've seen the plan you're using that calls for increasing fluid intake the last 10K b/c your sweat rate goes up on the run.  But just this month, Triathlete mag. published an article stating that you should actually decrease your fluid intake the last 30 mins on the bike b/c your absorbtion rate goes down on the run, and if your stomach is full you'll get the sloshing that you mentioned or worse.

The obvious answer to this issue is to try different approaches in training and do whatever works best for you.  Well, I did a 43/8 brick about 3 weeks ago, and I had a pretty full stomach when I started the run.  I felt pretty bloated and uncomfortable the whole 8 miles, but my performance was pretty good.  Unfortunately, I haven't done a decent brick when I drank less, but I'm wondering if I could avoid the stomach discomfort by drinking a little less on the last 30 mins of the bike.

Any thoughts?

2005-09-06 9:26 AM
in reply to: #241070

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Subject: RE: My HIM nutrition plan

FWIW, my plan is to have breakfast about 3hrs or so prior.  Probably some Ensure, oatmeal, maybe a banana and a cup of coffee (while the caffeine may or may not help, the primary benefit is that coffee helps to, ah, "make sure the pipes are clean" by race time ).  Probably about 750 calories.  Sip some water and Gu2O until race time.

Bike: About 400cal/hr as well.  All this comes through the Gu2O and Gu gels.  Probably 2 Endurolytes/hr.  Will probably ride with 2 bottles of Gu2O and H2O in the aero bottle.  Pick up 1 water on the way out and see how I'm doing on the way back.  I can go anywhere from 1-2 bottle/hr depending upon conditions.

Run: About 200cal/hr.  Gu and Gatorade (on course).  Will carry some Endurolytes and take depending on conditions.

2005-09-06 9:31 AM
in reply to: #241070

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Subject: RE: My HIM nutrition plan
I just updated my training thead with some additional information and links to the resources I used to build my plan: training thread
2005-09-06 9:34 AM
in reply to: #241295

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Subject: RE: My HIM nutrition plan
dgillen - 2005-09-06 9:15 AM

 TH3_FRB,

My first HIM (PrairieMan) in this weekend, and I'm trying to finalize my nutrition plan also.  One of my remaining decisions is how much to drink in the last 30 minutes on the bike.   I've read conflicts reports from trusted subjects on this matter.  I've seen the plan you're using that calls for increasing fluid intake the last 10K b/c your sweat rate goes up on the run.  But just this month, Triathlete mag. published an article stating that you should actually decrease your fluid intake the last 30 mins on the bike b/c your absorbtion rate goes down on the run, and if your stomach is full you'll get the sloshing that you mentioned or worse.

The obvious answer to this issue is to try different approaches in training and do whatever works best for you.  Well, I did a 43/8 brick about 3 weeks ago, and I had a pretty full stomach when I started the run.  I felt pretty bloated and uncomfortable the whole 8 miles, but my performance was pretty good.  Unfortunately, I haven't done a decent brick when I drank less, but I'm wondering if I could avoid the stomach discomfort by drinking a little less on the last 30 mins of the bike.

Any thoughts?

for me, it works better to cut down slightly on the last 30 min of the bike, get running, then base my intake on how my stomach feels.  However, I have a somewhat "touchy" stomach so I baby it...

2005-09-06 9:35 AM
in reply to: #241070

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Subject: RE: My HIM nutrition plan
Why all that caffeine? Is the slight increase in fat burning worth the diuretic effect and increased heart rate?


2005-09-06 9:38 AM
in reply to: #241295

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Subject: RE: My HIM nutrition plan

David-

My info on increasing fluid intake came from an article by Dave Scott in the August Triathlete Mag: Dave Scott's top five race-day nutritional tips.  He suggested "Over the final 10 kilometers on the bike, increase your fluid intake.  Once you're off the bike, ther'll be an immediate increase in your sweat rate since you no longer benefit from the cooling effect of the wind.  Prepare for this by ingesting an additional four to eight ounces of fluid replacement as you near T2."  So we're not talking a massive increase in fluids...just an additional 4-8oz over what you have been doing the past ~2 hours.

2005-09-06 9:41 AM
in reply to: #241070

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Subject: RE: My HIM nutrition plan
TH3_FRB - 2005-09-05 8:55 PM
  • First, I cut out caffeine completely 2 weeks ago in case I had built up a tolerence.

THIS, however, sounds waaaaay too painful for me to even contemplate

2005-09-06 9:45 AM
in reply to: #241320

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Subject: RE: My HIM nutrition plan

It has nothing to do with fat burning and the diuretic effect is somewhat of a myth.  Caffeine has been shown to increase performance by an everage of 12% (more for longer events) and decrease the PE by about 6%.  You should read the article on caffeine by Nancy Clark:  Caffeine and Athletes.  I can't seem to find it right now but there is also an articvle that suggests caffeine helps the body absorb carbs and electrolytes as well.

dovecom - 2005-09-06 10:35 AM Why all that caffeine? Is the slight increase in fat burning worth the diuretic effect and increased heart rate?

2005-09-06 10:00 AM
in reply to: #241070

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Coach
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Subject: RE: My HIM nutrition plan
How long time you are shooting to spend on the bike? between 2:30 to 2:50 hrs? Based on what I read regarding hydration/nutrition your total 80 oz fuild intake for 3 hrs or less it just seems a bit high. Just wondering how did you determine those numbers...
2005-09-06 10:06 AM
in reply to: #241344

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Subject: RE: My HIM nutrition plan
I'm guesstimating 2:45 on the bike.  I don't know that I'll use all 80oz but that's what I'll have available roughly.  I'll start with 2 20oz bottles of my Accelerade/Endurolyte/caffeine mix and there are 2 bottle exchanges where I can pick up water.  I doubt I'll suck all 4 bottles dry but I should at least drain 3 of them and start working on the 4th.  I'm also not sure what size the exchange bottles will be...could be the smaller 16oz size. Dave Scott suggests 4-10oz every 12-15min depending on conditions.  So that would be 44-110oz (assuming 15min intervals for 2:45).

Edited by TH3_FRB 2005-09-06 10:10 AM


2005-09-06 10:12 AM
in reply to: #241070

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Coach
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Subject: RE: My HIM nutrition plan

That sounds like a good plan to me! BTW, have you read the Food for Fitness by Chris Carmichael? I think that book had a HUGE positive impact on my training and racing results. I highly recommend it for your off-season reading.

 GOOD LUCK on your race!

2005-09-06 11:47 AM
in reply to: #241213

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Subject: RE: My HIM nutrition plan
amiine - 2005-09-06 4:56 AM

Joel - I can't find the trainig thread... I really want to learn what Mike R adviced you.

I think you have to be a gold member to view the link.

2005-09-06 11:49 AM
in reply to: #241070

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Elite
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Subject: RE: My HIM nutrition plan

I'm starting to try to figure out my nutrition plan for my 1st HIM, which is 2 months away.  Anybody know of any good articles that offer advice on how to figure out how many cals total and cals/hr are needed for each leg?  I'm just looking for a good starting point as I haven't a clue.

Thanks!

2005-09-06 11:51 AM
in reply to: #241351

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Expert
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Subject: RE: My HIM nutrition plan
FWIW, I'm shooting for about 3 hrs on the bike, and I'm hoping to drink close 150 oz of Gatorade on the bike!  I've computed my sweat rate multiple times on the bike and run, and I lose about 64 oz/hr on the bike and almost 80oz/hr on the run in the hot & humid conditions here in TX.  So I need to drink a ton on the bike, so I don't lose too much weight before I start the run.  I can only stomach about 30 oz/hr on the run at race intensities.

I'm wearing a 100oz CamelBak on the bike, which should last me about 2 hrs and then I'm planning on picking up bottles at the exchange for the last bike hour.  I'll also take about 3 Endurolyte tablets every hour. 

-David
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