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Half Iron Man nutrition

  • 04-08-2011 9:10pm
    #1
    NeedsTraining
    Registered Users, Registered Users 2 Posts: 583 ✭✭✭


    Hey guys,

    Just wondering how you guys fuel on the bike and run during a half ironman?
    Also, what you do to carb load in the days running up to a race?

    Cheers,

    NT


Comments

  • #2
    tunney
    Registered Users, Registered Users 2 Posts: 12,584 ✭✭✭✭tunney


    NeedsTraining wrote: »
    Hey guys,

    Just wondering how you guys fuel on the bike and run during a half ironman?
    Also, what you do to carb load in the days running up to a race?

    Cheers,

    NT

    Carb loading - an excuse that most use to overeat before a race.

    I tend to eat a little more but I find you are probably fueled okay for an HIM with a good breakfast and good race nutrition.

    A gel 15 minutes before the off (may revise this after a book I am reading)
    then a gel every 30 minutes on the bike. No energy drink or bars
    Gel at mile 3,6,9 on the run with some water.

    Nothing fancy!


  • #3
    Oryx
    Subscribers Posts: 19,425 ✭✭✭✭Oryx


    I find it hard to carb load when away at races because of wheat intolerance. So I don't do it. I think as long as you have eaten well before the race you should be fine. I've managed long races and my only HIM with just gel blocks on the bike (2 packs) and hydrating gels (3 )on the run. With just water. But I am very used to that, if you aren't used to a lot of gels they will make you sick. All around me people were munching bananas and bars and some of the faster guys swear by eating lots on the bike so you are fuelled for the run. But really you need to dummy run in training what you plan to do for the race. Find what suits you.


  • #4
    pgibbo
    Registered Users, Registered Users 2 Posts: 4,377 ✭✭✭pgibbo


    tunney wrote: »
    A gel 15 minutes before the off (may revise this after a book I am reading)

    What book is that? I know some people advocate a gel 5mins or less before the start. Taking it earlier may have a negative effect if I recall correctly.


  • #5
    pgibbo
    Registered Users, Registered Users 2 Posts: 4,377 ✭✭✭pgibbo


    tunney wrote: »
    Gel at mile 3,6,9 on the run with some water.

    Is there a point at which this would change? I would have thought someone running a 1:25 or so run vs a 2:00 + run would have different requirements? Or maybe they don't? Just curious.


  • #6
    tunney
    Registered Users, Registered Users 2 Posts: 12,584 ✭✭✭✭tunney


    pgibbo wrote: »
    Is there a point at which this would change? I would have thought someone running a 1:25 or so run vs a 2:00 + run would have different requirements? Or maybe they don't? Just curious.

    Generally faster times are heavier on CHO usage, typically the slower the lower the intensity so the more fuel coming from fat stores.
    pgibbo wrote: »
    What book is that? I know some people advocate a gel 5mins or less before the start. Taking it earlier may have a negative effect if I recall correctly.

    A book on metabolic effeciency. Heavy enough going....


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