General Discussion Triathlon Talk » HIM Nutrition Plan feedback Rss Feed  
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2013-08-10 12:27 PM

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Subject: HIM Nutrition Plan feedback
I am doing my first 70.3 in two weeks. I have been practicing my nutrition with good success on my long bikes and runs, but I am wondering how I might alter it on race day as this race is August 24, and the course is NOT shaded whatsoever, and the temps are supposed to be around 95, as they have typically been in years past.

My plan I have been practicing this summer and in other races that were not that warm is as follows:

A few sips of Perpetuem every 15 minutes
1/2 Bonk Breaker Bar every hour
Salt tab every 30 minutes
Water through out in aerobottle on bars

Powerbar Gel every 2-3 miles on the run and water at all aid stations.

I anticipate a bike time around 3 hours, and a total race time around 6:30

I am 5'8 and 138 pound female if that makes any difference.

If it is that warm that day, other than increasing water, would you adjust anything else? More salt tabs perhaps?

2013-08-10 12:58 PM
in reply to: KatieLimb

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Subject: RE: HIM Nutrition Plan feedback

At this point I wouldn't alter any of your nutrition plans if everything has been working for you in training thus far.  You've only got 2 more weeks, I am guessing you don't have sufficient time to test any long term nutrition plan and validate it will work on race day.

The key with any plan is to have plan B and plan C readily available and know what the signs are FOR YOU that the plan needs to be changed.  I've said this many times and it applies to a lot of things regarding long course strategy, but you should never follow a plan (whether it be pacing, nutrition, etc) "no matter what." (Cue Apollo Creed telling Rocky Balboa not to stop the fight against the Russian

You simulate your nutrition plan in training to give you an idea of what you should do on race day, but make no mistake, training is not racing...there are your 100% fool proof nutrition plan you devised during training may need some tweaking on race day.

2013-08-11 7:01 AM
in reply to: KatieLimb

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Saigon, Vietnam
Subject: RE: HIM Nutrition Plan feedback
To me that sounds like a lot of gels on the run--it sounds like you'll be having 4 to 6-- but if you have tested in it training it may be okay. I find that by the latter stages of a half marathon or marathon, or by the run of an Oly or longer tri, my GI system has pretty much shut down; at most I can tolerate one gel (at maybe halfway) and water and/or some sports drink. In my HIM I supplemented this with a few orange slices and pretzels that I grabbed from aid stations in the first few miles as I was just tired of gel after two of them (plus an energy bar) on the bike. This is probably pretty minimal compared to many but I had a strong finish and didn't "bonk". I simply couldn't have gotten anything else down; in fact couldn't until more than an hour after the race. I've also found that training and racing here in tropical heat/humidity, I need/desire less food on a long ride than when I'm training or racing in a milder climate. Heat can definitely impact your appetite and ability to get down food, maybe because it forces you to drink more liquids and that takes up room in your stomach.

It's good to have a tested plan, but be prepared to modify it if your body reacts to the fatigue levels or heat differently than you'd anticipated.
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