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How much should I eat/drink in an Ironman and when
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explorerJC




Joined: 20 Oct 2005
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Location: Farthingstone

PostPosted: Thu Apr 27, 2017 11:45 am    Post subject: Reply with quote

Aldo wrote:
Practice in training but bare in mind it is hard to simulate true race pace in training. When it comes to the race I have found in my two ironmans that I have felt pretty rough by the time I got onto the run


are these two sentences possibly connected?

IM pace is more achievable than other distances..
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Mungo




Joined: 29 Sep 2016
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PostPosted: Thu Apr 27, 2017 12:23 pm    Post subject: Reply with quote

Jc
God i hope so.....
I used to start my Olympic run splits at 165 bpm in a World of pain, knowing i had under 40 mins left made it bearable ish....
With my first long ish distance on the horizon, I would need to hit the run with a lot more in the tank.
Does the 1 g per kilo apply to 70.3?
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explorerJC




Joined: 20 Oct 2005
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Location: Farthingstone

PostPosted: Thu Apr 27, 2017 5:12 pm    Post subject: Reply with quote

Mungo wrote:
Jc
God i hope so.....
I used to start my Olympic run splits at 165 bpm in a World of pain, knowing i had under 40 mins left made it bearable ish....
With my first long ish distance on the horizon, I would need to hit the run with a lot more in the tank.
Does the 1 g per kilo apply to 70.3?


with lots of caveats such as intensity of exercise, state of current ingestion, hydration, practice, and body mass, the body can ingest up to 60g of carbs per hour...
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Wells




Joined: 14 Mar 2011
Posts: 85
Location: Hampshire

PostPosted: Fri Apr 28, 2017 6:23 am    Post subject: Reply with quote

I was happy with one bottle for water at Austria knowing I could replace it every 20k, in his is obviously a very personal thing. Then decanted my gels into second bottle and marked it up so no wrappers to open/drop. Also trained in last few months with gels I would use on the day taking them at similar expected intervals to condition/get an idea of how they would affect my GI tract on the day.

Good luck. Great event and venue.
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Jorgan




Joined: 12 Nov 2007
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PostPosted: Fri Apr 28, 2017 7:55 am    Post subject: Reply with quote

The 60g/hour is glucose absorption; assuming you can absorb a full 1g/min. The 90g comes from various research & marketing whereby you use a mix of sugar sources, the most often found is maltodextrin/fructose to offer up to 90g/hr in theory. Fructose is found naturally in fruits, and too much can irritate the gut in some cases. "YMMV" as they say on Slowtwitch.

It's all a bit of a minefield, sports nutrition, you can get yourself wrapped around the axle trying to get it right, or just understand the science vs the marketing.
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explorerJC




Joined: 20 Oct 2005
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Location: Farthingstone

PostPosted: Fri Apr 28, 2017 8:08 am    Post subject: Reply with quote

Jorgan wrote:
The 60g/hour is glucose absorption; assuming you can absorb a full 1g/min. The 90g comes from various research & marketing whereby you use a mix of sugar sources, the most often found is maltodextrin/fructose to offer up to 90g/hr in theory. Fructose is found naturally in fruits, and too much can irritate the gut in some cases. "YMMV" as they say on Slowtwitch.

It's all a bit of a minefield, sports nutrition, you can get yourself wrapped around the axle trying to get it right, or just understand the science vs the marketing.


the science is the marketing...take a peak at who funds the work and, in some cases, the whole lab...
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jay clock




Joined: 28 Aug 2006
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PostPosted: Fri May 19, 2017 10:00 pm    Post subject: Reply with quote

I am slow and steady. Actually very slow and not very steady. Also doing Austria this year and same age. Did it in 13:21 in 2011 and done two more IMs at 15:03 (39 degrees and non wetsuit) and 14:20

My nutrition is about 4x High5 Isogels on the bike and 2-3 CLif bars. At my first (fastest) IM I also had a sandwich and Snickers in my special needs bag

Drinks I take 2 bottles of High5 4:1. I don't trust them to mix the Powerboat to a decent strength and some of the flavours are foul. I take a couple sachets of powder and stop to mix more up if needed

Run (ok walk!) is 6 o7 more Isogels. Plus coke and water. And whatever else I fancy food wise

See you there!
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Tri'ing Swimmer




Joined: 15 Nov 2016
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PostPosted: Sat May 20, 2017 3:28 pm    Post subject: Reply with quote

Those eating solids how do you carry the food on race day? At least gels/small bars can fit into tri suit, but wondered how you carry anything bulkier like bananas/sandwiches, shy of stopping in T1 to put on a cycle jersey with pockets.
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PCP




Joined: 13 Oct 2012
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Location: Manchester

PostPosted: Sat May 20, 2017 4:21 pm    Post subject: Reply with quote

I have a Darkspeedworks top tube bag http://darkspeedworks.com/sp483.htm , cut my bars up and put them in there. Gels in pockets on race suit.
1 bar and 1 gel per hour. 1 piece of bar every on 15, 30 & 45 mins then a gel on the hour.

Just water to drink. 500-700ml per hour depending on the heat.

This seems to work perfectly for me. No way could I have just gels on the bike then gels on the run.
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Davem




Joined: 11 Oct 2005
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Location: Out of retirement...

PostPosted: Tue May 30, 2017 1:39 pm    Post subject: Reply with quote

Ham/cheese roll and a small box of pringles in your T1 bag..

shove them down your top in T1 (or cycle jersey rear pocket) - eat about 30-45 mins into the ride..

plus a few jelly babies in the bento box

I don't really do gels unless I really have to...
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Tin Pot




Joined: 08 Jul 2013
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PostPosted: Tue May 30, 2017 3:29 pm    Post subject: Reply with quote

Hmm I planned to eat bars on both my half irons. First time I failed to pick up any food or drink until the last station. Second time I put on a bike jersey with three bars, but only ate one. It was 23C hilly and I picked up three Powerade bottles.

IMUK I took bars but wasn't allowed in to put them in my bike bag on race day, so I put one in the tri suit under the wetsuit and ate a half before swimming. Not ideal. Ate the bar I carried after mounting the bike.

On the run...Ate a lot of gels in my first half no problem, only one in my second and regretted that one. At IMUK I ate a fair amount of gels without problem, I was struggling and thought they'd help, but no gel can fix a bad bike position. Can't remember the amount of gels/drinks but pretty sure I over did it.

This year I'm thinking of liquid calories primarily, maybe eat if hungry? Like the drink to thirst concept.
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explorerJC




Joined: 20 Oct 2005
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PostPosted: Tue May 30, 2017 6:02 pm    Post subject: Reply with quote

Tin Pot wrote:

IMUK I took bars but wasn't allowed in to put them in my bike bag on race day, .


how come?
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Tin Pot




Joined: 08 Jul 2013
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Location: Bromley

PostPosted: Tue May 30, 2017 6:36 pm    Post subject: Reply with quote

explorerJC wrote:
Tin Pot wrote:

IMUK I took bars but wasn't allowed in to put them in my bike bag on race day, .


how come?



I don't know - my only previous was at Staffs where I walked through the bike bag area several times. I assumed the rules were different at IMUK and I'd missed it. Made it awkward getting to the swim start as well, as it was on the through route.
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Iron '16 14h30
Half Iron '17 7h39!, 6h28 '16 5h53
Olympic '16 3h18 '15 3h33, '13 3h36
Sprint '16 1h17, '14 1h40, '13 2h01
Half Mara '16 2h04, '14 2h07
10 Mile TT '16 00:26:30
Trail 10K '16 54:01 '13 54:46
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PCP




Joined: 13 Oct 2012
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PostPosted: Tue May 30, 2017 6:39 pm    Post subject: Reply with quote

They make it pretty clear that you don't have access to your bags on the morning of IMUK. Bikes only. You don't need to go anywhere near the tent to get to the water either.
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kevb




Joined: 11 Aug 2010
Posts: 764

PostPosted: Tue May 30, 2017 9:31 pm    Post subject: Reply with quote

I take cereal bars on the bike carried in as cycle jersey I put on over my tri suit in t1, just cos it's easy to carry stuff that way. Energy drink on the frame and water in a front bottle. Every 20min I alternate between a bar and energy drink and drink water little-and-often. Biggest problem I find is trying to eat if I've just come off as hill and am breathing hard, I need to get my heart rate down; which is going to be s challenge sat Wales this year
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