Half IM Nutrition
I'm doing my first half IM in August. Anyone have any advice on race nutrition? I've done many sprints and olys but now I've heard I must be concerned about race nutrition at longer distances. Any tips would be appreciated.
Im doing the same thing. I went out for a 3 hour ride, 2 hour run yesterday to kind of race test my plan and it worked well enough. It's very personal, so you have to figure out what works for you. However, there are a few guidelines.
- You can only consume 300-400 calories an hour
- Solids on the bike, gels on the run
- gatorade is your friend on the bike
Im basically going to get out of the swim, down a Gu, hit the bike and eat a powerbar towards the end of the first loop, then another one towards the middle of the second loop, then gu before i hit T2. While on the bike i plan on going through 2 x 20oz bottles of gatorade, and 2 x 20oz bottles of water. The run will consist of fluids at all aid stations and 2 more shots of Gu, one at mile 4 and one at mile 8. On the bike ill down a total of 980 calories, and another 400-500 on the run. For my race, that's close to 300 calories an hour.
300 per hour is a good number and flak that sounds like a good plan. I'd throw in a gu right before the swim also.
And I would add that I think electrolye replenishment and fluid replenishment are just as if not more important.
I suggest using water to wash down the gu and bars. using gatorade would saturate your stomach with calories and you won't be able to use everything you're shoving down your gullet.