Nutrition on 70.3

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2012-06-03 10:12 AM

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Subject: Nutrition on 70.3
So I'm pretty sure I have my nutrition sorted out. I've don't a couple long bricks and it seems good, but I want to make sure my numbers aren't totally out of whack.

My plan for Boise (12:18 start time for my wave):
Breakfast around 8am: oatmeal, some eggs and other small breakfast stuff.
Swim: eat a gu right before heading to start. Shoul be a 33-36 min swim
T1: a quick gu before heading out on the bike
Bike: 1 400 calorie FRS Gel Bottle and 1-2 gu packets depending time, 1-2 sport drink bottles and 50-75oz of water depending on heat. Salt stick tabs every 30-60 min depending on heat. Shooting for anywhere from 2:40-3:00 on bike
T:2. Probably nothing but depends on where my last Gu was on bike.
Run: Gu at mile 3, 6 and 9 with water throughout. Sports drink as needed.


Does this sound reasonable?


2012-06-03 11:37 AM
in reply to: #4241617

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Subject: RE: Nutrition on 70.3

PeteDin206 - 2012-06-03 11:12 AM So I'm pretty sure I have my nutrition sorted out. I've don't a couple long bricks and it seems good, but I want to make sure my numbers aren't totally out of whack. My plan for Boise (12:18 start time for my wave): Breakfast around 8am: oatmeal, some eggs and other small breakfast stuff. Swim: eat a gu right before heading to start. Shoul be a 33-36 min swim T1: a quick gu before heading out on the bike Bike: 1 400 calorie FRS Gel Bottle and 1-2 gu packets depending time, 1-2 sport drink bottles and 50-75oz of water depending on heat. Salt stick tabs every 30-60 min depending on heat. Shooting for anywhere from 2:40-3:00 on bike T:2. Probably nothing but depends on where my last Gu was on bike. Run: Gu at mile 3, 6 and 9 with water throughout. Sports drink as needed. Does this sound reasonable?

Seems pretty good to me...about 800 cals +/- on bike....may just want to bring one more gu with you on the run just in case (not sure what your projected HM time is but if it is around 2 hrs you may want to be around 200 per hour)......may want to consider delaying that gu in T1 depending on how you feel getting out of the water but the numbers seem pretty good to me, and around what I have done.  Plus the main thing is if you have practiced this you should be good to go...good luck

2012-06-03 12:50 PM
in reply to: #4241679

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Subject: RE: Nutrition on 70.3
FELTGood - 2012-06-03 12:37 PM

PeteDin206 - 2012-06-03 11:12 AM So I'm pretty sure I have my nutrition sorted out. I've don't a couple long bricks and it seems good, but I want to make sure my numbers aren't totally out of whack. My plan for Boise (12:18 start time for my wave): Breakfast around 8am: oatmeal, some eggs and other small breakfast stuff. Swim: eat a gu right before heading to start. Shoul be a 33-36 min swim T1: a quick gu before heading out on the bike Bike: 1 400 calorie FRS Gel Bottle and 1-2 gu packets depending time, 1-2 sport drink bottles and 50-75oz of water depending on heat. Salt stick tabs every 30-60 min depending on heat. Shooting for anywhere from 2:40-3:00 on bike T:2. Probably nothing but depends on where my last Gu was on bike. Run: Gu at mile 3, 6 and 9 with water throughout. Sports drink as needed. Does this sound reasonable?

Seems pretty good to me...about 800 cals +/- on bike....may just want to bring one more gu with you on the run just in case (not sure what your projected HM time is but if it is around 2 hrs you may want to be around 200 per hour)......may want to consider delaying that gu in T1 depending on how you feel getting out of the water but the numbers seem pretty good to me, and around what I have done.  Plus the main thing is if you have practiced this you should be good to go...good luck

x2 I know coming out of the water I had planned on a GU but decided not to use it and waited about 20 min to settle into the ride

2012-06-03 1:24 PM
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Subject: RE: Nutrition on 70.3
Forgot my run time. Hopefully under 1:40 if all goes well. I ran an open 10 mile (9.65 actually) at 7:02/mile about 8 days ago for my last hard run which paces at about a 1:31 HM. I'll be living off the course for much of the run as I don't like to carry much while running. I may just pack an FRS gel bottle in my back tri suit pocket as they are small.
2012-06-03 1:31 PM
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Subject: RE: Nutrition on 70.3

Your plan seems reasonable.

A couple of small suggestions.

I would want more calories in the a.m. if I were not starting until after noon.  Maybe a meal with some protein around 10.

As others suggested, I would skip the GU in T1

After several attempts, I finally concluded I was much better off with liquid calories only on the bike.  Gels and other solid food were great in training, but were too much at race pace.  Also, I couldn't handle/didn't need as many calories when riding at race pace.  About 600 calories on the bike was plenty for me.  If you have tried out your plan in a long brick at race pace, you should be fine.  If your brick wasn't at race pace, you might want to test your plan at race pace.

2012-06-03 1:49 PM
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Subject: RE: Nutrition on 70.3
If you are closer to 1:40 then you may be ok with 3 Gus..... Just one other thing.....when u added a powerbar on the run it was amazing.....just felt i needed some regular- like food and it seemed to give me a boost....but maybe just personal preference.

Sounds like a solid plan and even if you are off a little you can get it on the course if need be....good luck

2012-06-03 2:34 PM
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Subject: RE: Nutrition on 70.3
I swam a 36:30 2112 yard this morning in open water (according to my 910xt). That was actual swim time, not total time because we had to wait for someone. There was a little drafting going on early on, but most of the swim was just me. If I can run a a 1:40 and put down a semi respectable time on the bike (sub 3 hour, preferably 2:50 or even a little faster) I will have a great day. Hell, if everything is perfect I could be shooting for a 5 hour flat. We all have to dream a little on our first tri/HIM/race ever.
2012-06-03 3:15 PM
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Subject: RE: Nutrition on 70.3

Good luck.  Nutrition is so individual but if you have done the practice bricks and all was well then great.

I'd only add that I've found that coke at aid stations deep into the half marathon is a wonder drink.  It might sound like the last thing you need but for me it works.  Brought me home in my 2nd HIM last year and at IMFL last November.  I found that trying to get down GUs was hard work on the run.

Adrian

2012-06-03 10:20 PM
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Subject: RE: Nutrition on 70.3

I read the 70.3 nutrition threads like this one with great interest, as I am planning on my first 70.3 in late October. And the advice is usually consistent with Pete Din's plan. But I wonder if there are any proponents of "minimalist" nutrition for this distance? I ask because of an article I read a few weeks ago, which, among other things claimed:

Last summer I received an e-mail from Bob, who was training for his first Ironman 70.3. He asked me how he should plan to fuel himself during the race. In my reply I gave him some advice that I repeat often.

“Keep it simple,” I wrote. “Too many triathletes over-think and overdo their race nutrition.” I told him to drink his favorite sports drink according to his thirst throughout the bike leg and to drink the sports drink offered at fluid stations on the run course according to his thirst as well. That’s it. Anything fancier, I said, would be unlikely to make him go faster and would only increase the risk that he would encounter a self-inflicted issue such as stomach bloating and nausea.

and

A well-formulated sports drink, consumed ad um (as you please), provides all of the nutrition you need to fuel your body through an Ironman 70.3. There’s no need to fool around with water, soft drinks, gels, bars, solid food or electrolyte tablets. That stuff only complicates things.

Any thoughts? Source is below.

http://triathlon.competitor.com/2012/05/nutrition/simple-ironman-703-nutrition-advice_323

2012-06-03 10:25 PM
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Subject: RE: Nutrition on 70.3

Pete,

Last year at Boise I ate something as I was setting up T1.  I brought a pb&j with me.  That was probably 1.25 hours before I ended up swimming.  I think that helped later in the day.  I also can't eat a gu in T1, stomach won't handle it at that point.   Good luck, hope to maybe see you out there.

2012-06-03 11:20 PM
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Subject: RE: Nutrition on 70.3
Thanks for the input Kmac... Definitely hope all the BT'ers can come put together solid races and we can all grab a beer after the race. See you in Boise.

2012-06-04 5:42 AM
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Subject: RE: Nutrition on 70.3
Bunsbert: I agree that we all probably seem to over think it a little bit and may overconsume but since we do not have enough muscle glycogen to sustain us 5-6+ hours I would be concerned with the amount of sports drink we would need to consume. For sake of this discussion if we said that we needed 1000 cal....we would need to drink 160 oz if Gatorade during the race. ( pretty sure its 50 cal for 8 oz)...... So if you drink on a warm day 20 oz per hour on the bike you would have to drink a lot on he run

Would like to hear what others think
2012-06-04 6:55 AM
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Subject: RE: Nutrition on 70.3
Raced my most successful 70.3 yesterday. Pancakes and banana 2.5 hours before start. Gel diluted in water ten minutes before start. Swim 34 min. Gel at :10 of bike. 1/3 Cliff bar chunks at :30, 1:00. Gel at 1:30. Final 1/3 Cliff bar chunks at 2:00. Gel at 2:30. Finish bike 2:40. Drank a bottle of Gatorade with three Endurolytes in it. Also had about 40 oz water. Total bike calories 750. Gel at :30, 1:00, 1:20 and 1:40 of run. Drank all water at aid stations. Had an Endurolyte at :40 and 1:10. Total run time 1:49. Total calories 525. For me, my stomach can handle the gels on the run, and unless I stay ahead of the calorie curve, my energy pretty quickly wanes. I may have "x" amount of calories "in reserve" but I don't plan to use them all up. I want to use the calories I consume while sloooowly using stored calories to make up the difference. Your plan looks good, but as others have said, it's all so individual. Good luck in your race. Guys like you that run past me on the run are great motivation!
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