Race nutrition?

I use InfinIT:  http://www.infinitnutrition.us/information/osmofit.asp

Just completed my first HIM. 2nd on the InfinIT. I used the Ironman formula.....4 plus bottles on the ride and 3 flasks on the run doing an HIM! Came highly recommended by a coach and by my sports nutritionist. Was milder on the stomach than Gatorade Endurance.

Go to the gTips section of Gordo Byrnes' website (www.coachgordo.com).  He has several articles on general nutrition and race nutrition, plus a bunch of other articles on IM training.  Good luck.

yes it is a powder, a large tub makes I think 25 servings if you make it at regular strength. And yes I believe through them is the only way to get it.

yes it is a powder, a large tub makes I think 25 servings if you make it at regular strength. And yes I believe through them is the only way to get it.

I'm a staunch supporter of standard Gatorade and GE (though I've never ponied up for InfiniT). My IMAZ strategy was (on the bike):

3 slugs GE every 15 mins (about 8oz)
Every 45 minutes, rotate 1 Hammer Gel (86 calories) and .5 Clif Bar (125 calories) w/4oz H20.

Figure out what works for you - my base was around 300cal/hr.

Nutrition is very personal. You need to start experimenting on your long rides and figure out what works for you. You need to figure out the run, too, and I received a great tip for that. Get used to running at least 15-30 miunutes after your long ride for the week. This will let you know how everything you've taken in on the bike will feel on the run. For your last 2 or 3 rides, where you'll be riding for 5-6 hours, make the run at least 45-60 minutes, but do the run on the treadmill. That way, you can bring a smorgasbord of stuff with you to try out. Line up your different options on the treadmill and see what works. It's very likely that what worked on the bike will not work on the run.

My personal opinion is to keep it as simple as possible. Don't go through the effort of Inifinit or some other product if Gatorade Endurance works for you. Why lug the other stuff all through the course when you can pick up the GE all along the way?

I've done IMLP and IMAZ so far and for both races, I left T1 with abosultely nothing other than one package of Shot Bloks: no water, no sports drink, etc. For both of those races, the first aid station is less than 5 miles into the course. Since I need to let me stomach settle for 10-15 minutes after getting out of the water, I didn't need anything before I hit them. From there, it was 8 ounces of GE every 10 minutes: 300 calories and 1.5L of fluid per hour. While the fluids are high for some people, I'm a pretty profuse sweater. I also took one Shot Blok every 45 minutes to bring the calorie count up just a bit more.

For the run, it's was a bit more of a crap shoot both times. You can use the treadmill to help give you an idea, but race day is different and you'll probably still find yourself experimenting on the course. Never underestimate the power of chicken broth with a Coke chaser!

Dennis brings up a good point about trying things out.....for me, Gatorade alone can spike my sugar levels (I'm diabetic). The combination of InfinIT and Gatorade Endurance works well for me. Dennis also indicated "keep it simple" is definitely the way to go. Re-read his post...some good advice there.

I've been playing around with nutrition all summer in preparation for my HIM. I like to make a bottle or two with all the calories I need for the workout and carry it in behind the seat cages. I then carry water on the frame as you need water to chase your mix of choice. I try things out on my long rides (3-4 hours) followed by 3-5 mile runs. So far I have decided that Perpeteum makes me burp on the run and the taste is less then desirable. I have tried it in several variations, plain, plain+heed, dreamsicle, etc. Sustained energy plus heed was very good and I would use that again, although it may prove cost prohibitive as 8 serving of SE is 18 bucks. I also got a 6 pack sampler of Infinit and tried making a bottle of Infinit ironman formula w/ carbo pro, worked really well. Next weekend I plan to try accelerade w/ carbo pro, since accelerade is the drink sponsor of my HIM.

So basically start playing around now and figure out what you like. I think bricks are the best place to find out what works. For example, Perpeteum keeps me going strong on the bike and I have no GI issues on the bike, once I start to run I burp like no other. I also have to factor in the cost since I figure while I only need it on long days, training for an IM for most of the year that cost will quickly add up. Listen to what others recommend but don't get caught up in using a product just because everyone seems to be using; stick with what is best for you. Good luck!