Congrats on finishing despite all the challenges! I feel your pain--I have puked several times in races, mostly shorter ones (probably just too much intensity in the heat) and am still a first-rate gagger. Probably better not to ride behind me, either.

Quite possibly too many carbs. This tends to be more of an issue with warm-weather races. I've always found it better to err on the side of too few calories rather than too many. You don't want to bonk, but if you're well-nourished coming in and had a solid day of carbs the day before, you aren't going to starve to death by basically doing a bunch of activity while delaying lunch by a few hours, to put it into perspective. I'm sure it varies by body size, gender, and all kinds of factors, but I often see guys taking 3X the amount of nutrition I'm taking, and they're (hopefully) not 3X my size. My standard "feed" is 3 gus (or equivalent) on the bike, 2-3 on the run.

To my knowledge, women burn fat (or switch to burning fat?) somewhat more efficiently than men so maybe guys are more prone to bonking. Probably a nutritionist could give more detailed advice. But you might want to experiment with just taking in less and see how it goes.

Sorry--double post. Internet acting up!

Edited by Hot Runner 2023-07-26 10:37 PM

OOF sounds like a rough day!

Way to gut it out though!!