nutrition on bike

But you really don't want to run on a full stomach!

Seriously, go for a run after your long bike and see how you feel.  Personally, I feel the best nutrition plans stay very simple.

Jorge, so you use Perpetuem and Gatorade Endurance?  I thought about going solely with Gatorade Endurance for IMAZ since it's on the course, but I felt extremely bloated after using it on one of my training rides.  I never thought about using them both.  That works ok for you?

I also think I may switch back to gels instead of the cliff blocks because I'm not a big fan of the stickiness and the chewing.  I switched to the blocks hoping that since it was more of a "solid food" than gels I wouldn't get that hunger feeling.  I'm worried about the hunger feeling because I tend to get really bad headaches after that which is why I'm constantly eating all day everyday.

The feeling I get isn't just a little hunger pain, it's more of an "I can eat a horse" kind of feeling.  But, you're right I definitely don't want to be full before I start the run. 

What do ya'll think about having like 1/2 a protein bar or something to curb the hunger after I get off the bike?  Obviously I'm not going to stuff myself, but just something to hold me over?

Do you feel hungry when you get off the bike and go run?  Or do you feel hungry after you get off and stop? 

The former would be unusual and might be worth experimenting with eating a bit more.  The latter is completely normal, but doesn't mean you will have to eat more before doing your run. 

Sorry for the late response but these days I am so busy setting up a race I am not getting my regular BT hrs
Jorge, so you use Perpetuem and Gatorade Endurance?  I thought about going solely with Gatorade Endurance for IMAZ since it's on the course, but I felt extremely bloated after using it on one of my training rides.  I never thought about using them both.  That works ok for you?
>>> yes I use both and it worked for me at Florida 70.3. I tend to sweat quite a bit and I need to keep my sodium intake up if not I cramp during the run. I combine that with hammer gel and it is enough for me. I try to stay away from solid food when going at high intensities (sprint, Oly and HIM) because I can’t stomach those. BUT if I was training for an IM I would definitely consider eating bars or something solid. Finally I bring my salt tablets and I take one ever 1 or 2.
I also think I may switch back to gels instead of the cliff blocks because I'm not a big fan of the stickiness and the chewing.  I switched to the blocks hoping that since it was more of a "solid food" than gels I wouldn't get that hunger feeling.  I'm worried about the hunger feeling because I tend to get really bad headaches after that which is why I'm constantly eating all day everyday.
>>> As Johnny asked, do you get this feeling while working out or after? It is ok to feel “a bit” hungry when working out but nothing to extreme. And ALWAYS remember the nig 3 things you need to do after you finish your session: STRETCH (do this for at least 10-20 min thoroughly as it can improve your recovery process up to 4-5 hrs), DRINK (you want to re-hydrate as soon as possible) and EAT (recovery drinks are great options when training on the go but I prefer to east real food within 20-30 min of my stretching session. Choose foods with Carbs and some protein)
The feeling I get isn't just a little hunger pain, it's more of an "I can eat a horse" kind of feeling.  But, you're right I definitely don't want to be full before I start the run. 
>>> This is when training and practicing nutrition is so important. For me if I eat or drink a bit too much before the run I’ll have a lethargic feel and I’ll get side stitches invariably. Drink/eat to little and you can begin the run on deficit mode slowing you down. I try to get my last gel like 20-10 min before getting to T2 and to avoid over drinking I spread y bottle over the hr. Some athletes drink every 15 mi other every 30 and take big gulps. I rather drink every 5-10 min small sips of Gatorade or Perpetuem and it seems my body can absorb it better/faster that way. I do the same at the run. I stop at EVERY aid station to take some water, Gatorade or cola. (I don’t eat through the run but I do continue taking my salt tablets)
What do ya'll think about having like 1/2 a protein bar or something to curb the hunger after I get off the bike?  Obviously I'm not going to stuff myself, but just something to hold me over?
>>> Whatever works for you! Try it at some point and see how your run goes. If it doesn’t work try eating half a bar 20 min while riding before the run. If it doesn’t work try a gel and Gatorade/perpetuem, and continue the trial and error process until you find YOUR right mix One final, DON’T over drink or eat! Some athletes tend to over do this thinking eating/drinking a bit more will allow them to not do it so much when running. But your body can ONLY process so much and it doesn’t absorb at the same rate that you are burning fuel for energy.

I hope this helps!

On my 56 mile course check for Timberman, I found that a balance gold bar was perfect for my hunger needs -- sticky/melty/gooey though it was. 

I'm going to try a less sticky enervit bar called a protein energy bar, and if they are good, use those at Timberman to stay fed on the bike, ready for the run.

This is my nutrition plan for HIM and IM:
~2 calories/hour/pound of lean body wieght = about 230 calories/hour
600 mg sodium (add up the Na in salt tablets, drinks and gels.)
20 oz H2O / hour (if I can drink that much)

I use Perpetuem, GU and electrolyte tablets.  I mix the Perpetuem to the strength needed for the bike ride.  I take the Gu just to give me a change from sucking down Perpetuem. 

Be careful mixing products together in your stomach.  Everything I have read and experienced says don't mix simple sugars (Gatorade) and complex sugars (Perpetuem, Gu, Cytomax).  The mixture doesn't have the correct osmolity to be easily digested and absorbed.  It could end up sitting in your stomach.  This has happened to me. 

You need to practice your nutrition plan in training.  A long brick is best for this.  For a HIM I do a 2 hour bike / 1 hour run brick. 

Hope to see you at Prairie Man...I'll be there.

TJ

I plan on doing one final nutrition check on Saturday during my long ride.  Perpetuem, gels, endurolytes, and water.  Last weekend after my ride I didn't have any feelings of hunger so I feel much better about my plan. 

rather than focusing on # of calories per hour, switch the focus to grams of carbs and grams of protein per hour.

it's really about getting your body's ideal carbs/protein down per hour rather than # of calories down per hour.