Energy Management

RedB

While I'm generally aware about nutrition and hydration I find myself pretty unsure about energy drinks / gels and recovery drinks and the perceived wisdom about their proper role prior to, during and after training and races. I have crashed and burned on several occasions previously and have put it down so far to inexperience, lack of proper training and incorrect 'energy management'. While I've improved somewhat on all these fronts, I'm hoping that I might be able to tap into the collective 'wisdom' here to get some general rules to work by. I'm aware that everyone's metabolism is different and what may work for one may not suit another, etc. but for arguments sake what's the verdict on the following:

1) Energy drinks / gels - use on every session > 1 hour? As per manufacturer's recommendations? Homemade?
2) Recovery drinks - use after every session? Brand or homemade Recommendations?
3) Training v Racing fueling - should there be a difference especially in Tri?

I'm particularly interested in any feedback on these issues with regard to long runs (>1.5hr), long cycles (>2hrs) and tri races (Oly + HIM) (2.75-6hrs).

Thanks

Macanri

All my own opinion here:

1) I wouldn't be one to take a gel on every training session. I would take one if I had some that were about to go by (or gone by:)) their BBDate. OR to try out before race day. I think that if you were to take them too frequently in training that on race day you wouldn't notice the 'lift/kick' from them. Defo not as manufacturers recommendations - or you'll be popping gels every 20 mins! Never tried any of the homemade ones.

2) Don't use them much (no reason why), but I would say they should only really be used after hard or long sessions to help recovery.

3) Training fuel I just try to eat good food. Racing fuel, as races are normally before midday I have my pooridge with honey and fruit, and maybe a slice or 2 of toast and coffee. Main thing for race day is that you have tried and tested pre race.

Hope that helps.

I read about some one doing a tri and taking a gel before the swim, and it helped them. I tried this in Athlone last year and did not like the feeling in my stomach during the swim - I should have tried it in training!

tunney

RedB wrote: »

While I'm generally aware about nutrition and hydration I find myself pretty unsure about energy drinks / gels and recovery drinks and the perceived wisdom about their proper role prior to, during and after training and races. I have crashed and burned on several occasions previously and have put it down so far to inexperience, lack of proper training and incorrect 'energy management'. While I've improved somewhat on all these fronts, I'm hoping that I might be able to tap into the collective 'wisdom' here to get some general rules to work by. I'm aware that everyone's metabolism is different and what may work for one may not suit another, etc. but for arguments sake what's the verdict on the following:

1) Energy drinks / gels - use on every session > 1 hour? As per manufacturer's recommendations? Homemade?
2) Recovery drinks - use after every session? Brand or homemade Recommendations?
3) Training v Racing fueling - should there be a difference especially in Tri?

I'm particularly interested in any feedback on these issues with regard to long runs (>1.5hr), long cycles (>2hrs) and tri races (Oly + HIM) (2.75-6hrs).

Thanks

Most times "crashing and burning" is not due to nutritional failures.
A typical conversaion:
"I was going great in that IM but I got my nutrition wrong and game over"
"Really? You've a power meter right? Show me the power file for the bike"
"Here ya go"
"Oh look at that you went out at 280 watts and finished at 180 watts, what power did you train at for IM?"
"200 watts"

Most of the times its just going too harder. Harder than you are able to do. Ego is a bitch and most choose to blame nutrition.

That being said

1) No I don't use energy products on every session. The less fit I am the more I use as you don't tap your fat stores properly when unfit. In October after 3 months doing nothing I did a 220km ride with someone who was still very fit. I had 2 or so energy products an hour, guts of eight hours on the bike. He had a banana and a chicken sandwich. I would go by the manufacturers instructions and in non races situations aims to take in 50% of what I burn when not properly trained. I think for most 50% rule works most of the time.

2)Recovery drinks. Food generally. Free samples if sent them. Failing that Provon revive but only after epic sessions (3+ hours running, 5+ hours riding). Shorter sessions I'd just have two bowls of cereal.

3)Racing and training in tri. Olympic distance. Pop a gel on the bike and sip a few hundred ml water. Training. Depends on how long you go in training. <1:30 runs just water, ditto <2:30 bikes. Over that depends on the person. HIMs? 200kcal or so on the bike an hour. gel in T2, mile 3,6,9

Just my 2c.