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2012-02-17 2:15 PM
in reply to: #4053259

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Elite
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Laguna Beach
Subject: RE: How many GUs for a HM?

1. Immediately once I get settled in on the bike.

2. At the second hour on the bike.

3. Five minutes before entry to T2.

4. At the 50 minute mark of the run.

Notes: This is my strategy for a race in weateher between 65 and 85 degrees with moderate humidity. Colder needs more calories. Hotter needs more fluid, but about the same calories- just diluted more.

If you feel a little bonky grab a Coke at an aid station. Otherwise, stick with water and sports drink, but be careful about chasing a GU with sports drink, especially if its hot.

This schedule assumes a guy my size, 5'9" and 160 pounds finishing just under 5 hours on relatively flat terrain, like the Steelhead 70.3 in Benton Harbor, Michigan.



Edited by Tom Demerly. 2012-02-17 2:17 PM


2012-02-17 2:23 PM
in reply to: #4053481

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Not a Coach
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Media, PA
Subject: RE: How many GUs for a HM?
HM, not HIM. 
2012-02-17 2:48 PM
in reply to: #4051597

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Elite
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Alturas, California
Subject: RE: How many GUs for a HM?
You can do 1 at 60 min or 1 at 45 and 1 at 1:15.  Either way you should be fine.  If I go with no Gu for a half I can end up on fumes by the end.  I would hate to blow a PR because I didn't bother to take a GU 60 min in.  Everyone is different though.
2012-02-17 3:07 PM
in reply to: #4053481

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over a barrier
Subject: RE: How many GUs for a HM?
Tom Demerly. - 2012-02-17 2:15 PM

1. Immediately once I get settled in on the bike.

2. At the second hour on the bike.

3. Five minutes before entry to T2.

4. At the 50 minute mark of the run.

Notes: This is my strategy for a race in weateher between 65 and 85 degrees with moderate humidity. Colder needs more calories. Hotter needs more fluid, but about the same calories- just diluted more.

If you feel a little bonky grab a Coke at an aid station. Otherwise, stick with water and sports drink, but be careful about chasing a GU with sports drink, especially if its hot.

This schedule assumes a guy my size, 5'9" and 160 pounds finishing just under 5 hours on relatively flat terrain, like the Steelhead 70.3 in Benton Harbor, Michigan.



I usually don't ride several hours to a Half Marathon but everyone is different
2012-02-17 3:42 PM
in reply to: #4053599

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Elite
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Laguna Beach
Subject: RE: How many GUs for a HM?

Oops. My bad.

Lack of attention to detail. Failure to follow instructions. Get wet and sandy.

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2012-02-17 3:53 PM
in reply to: #4051597

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Expert
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Charlotte, NC
Subject: RE: How many GUs for a HM?
I've never used a Gel for a HM but everyone's different.  If taking one or two works for you and/or makes you feel better or more confident about your race, do it.  Just make sure to test it out ahead of time.  Surprise stomach issues would ruin your race.


2012-02-17 3:58 PM
in reply to: #4053674

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Veteran
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CT
Subject: RE: How many GUs for a HM?
Tom Demerly. - 2012-02-17 4:42 PM

Oops. My bad.

Lack of attention to detail. Failure to follow instructions. Get wet and sandy.

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It is ok you are forgiven

2012-02-17 4:03 PM
in reply to: #4051604

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Elite
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Ontario
Subject: RE: How many GUs for a HM?

running2far - 2012-02-16 5:11 PM For me, 1:31 and change, I have a good breakfast and just rotate aid stations between water and sports drink. No gels... The harder the effort, the less gels work for me...

x2 - just gatorade for me, 1:33 timeframe.

2012-02-18 8:24 AM
in reply to: #4051597

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Veteran
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austin, Texas
Subject: RE: How many GUs for a HM?
I usually take one before, one about 5 miles in and a 3rd (this time with 2x caffeine) at mile 10 to help finish strong.

Edited by matcrawf 2012-02-18 8:25 AM
2012-02-18 1:12 PM
in reply to: #4054311

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Champion
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Subject: RE: How many GUs for a HM?
matcrawf - 2012-02-18 7:24 AM

I usually take one before, one about 5 miles in and a 3rd (this time with 2x caffeine) at mile 10 to help finish strong.



At that effort level (assuming you aer in the time range that's being talked about), how long do you think it takes that gel to start doing anything other than in your head?
2012-02-18 3:58 PM
in reply to: #4054563

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Veteran
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austin, Texas
Subject: RE: How many GUs for a HM?
newbz - 2012-02-18 1:12 PM
matcrawf - 2012-02-18 7:24 AMI usually take one before, one about 5 miles in and a 3rd (this time with 2x caffeine) at mile 10 to help finish strong.
At that effort level (assuming you aer in the time range that's being talked about), how long do you think it takes that gel to start doing anything other than in your head?
My 13.1s are around 1:35-1:41 so not exactly the same time. Could be all mental, but, my body reacts strongly to caffeine. About 5 -10 minutes after a coffee I get a bit jittery. I feel effects of a mountain dew @ lunch when I'm trying to go to bed. Been this way my entire life. I'm not sure exactly how long it takes during race day but I'd expect somewhere near the same time.


2012-02-18 6:20 PM
in reply to: #4054698

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Master
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Central Indiana
Subject: RE: How many GUs for a HM?

matcrawf - 2012-02-18 4:58 PM
newbz - 2012-02-18 1:12 PM
matcrawf - 2012-02-18 7:24 AMI usually take one before, one about 5 miles in and a 3rd (this time with 2x caffeine) at mile 10 to help finish strong.
At that effort level (assuming you aer in the time range that's being talked about), how long do you think it takes that gel to start doing anything other than in your head?
My 13.1s are around 1:35-1:41 so not exactly the same time. Could be all mental, but, my body reacts strongly to caffeine. About 5 -10 minutes after a coffee I get a bit jittery. I feel effects of a mountain dew @ lunch when I'm trying to go to bed. Been this way my entire life. I'm not sure exactly how long it takes during race day but I'd expect somewhere near the same time.

matcrawf is not "mental". Caffeine is absorbed rapidly with peak blood levels reported to occur in 15-45min, and its elimination half-time (time for body to get rid of half amount consumed) is ~4+hrs.  Affects on sleep from afternoon caffeine consumption are common.

http://www.chm.bris.ac.uk/webprojects2001/revans/body.htm

Absorption of simple carbs (sugars like glucose) raises blood glucose levels within 15-30min.

http://www.ncbi.nlm.nih.gov/pubmed/7968597

 

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