Nutrition in longer events

Who has what, and when?

21 to 40 of 46 messages
Red_dog_chris    pirate
07/10/2012 at 14:38

 happy to help.

Blisters    pirate
07/10/2012 at 15:21

I heard that Gobi took on board salted boiled potatoes during ultra-marathons and that was what got me thinking. That, and the consideration of all that sugary stuff leaving a yukky feeling in the mouth after a mere 70 miles on the bike. I don't think that anything with dairy content will be at all good. Anyone doing a sea swim will tell you that the salt water intake will curdle it and you'll need to puke at some point. A "fresh" water swim shouldn't in theory be an issue. But what do I know?

Certainly the Topeak cross bar pouch looks good.


purpletrilady    pirate
07/10/2012 at 15:26
The Evil Pixie wrote (see)

how do people carry all  this food and fluid? Do you stop at shops?

My bike has a tiny frame so I can only carry 1 x 750ml bottle so was thinking camelbak for longer rides and as already mentioned bento boxes don't take much

My bike only takes one drinks bottle too. I carry some food in my jacket and/or bento box. I always take lots of money and stop at shops for top ups. If possible find some friends to cycle with and then you can have cake and coffee stops.

07/10/2012 at 15:27
Mini pork pies are the antidote to gels & high 5
Dubai Dave    pirate
07/10/2012 at 15:42

Stick a double bottle holder off the back of your saddle, that gives you 4 bottles, 5 if you use a aero bottle between your tri bars, thats  enough liquid for over 4 hours even in the heat of Dubai. One gel every 45 mins has got me through all my long bike rides, thats 7 gels which will easily fit in a bento box. Others tape them to the cross tube, pringle tubes are occasionally taped to bars as well! On a IM ist not necessary to carry all this stuff you get given drinks, gels, bananas etc at the aid stations. 

07/10/2012 at 15:45
Cake and coffee stops destroy the idea of a training ride tho
07/10/2012 at 17:58
PSC wrote (see)

here is the bento box you need...


Excellent. I can also put my picnic blanket in

07/10/2012 at 18:07
Nice one SS I'll look out for you on the bike route, would be like a moving feed station
07/10/2012 at 19:15

as DD says, a 2 bottle unit behind the bars is useful.
I've got a bontrager thing - plastic thingy at about £35.

for a long ride, I carry 2-3  bottles - high 5 / torq, and high 5 zero. 
I carry 1-2 packs of high 5 powder and stop at a shop after 2-3 hours and refill.

In training I do maltloaf, bananas, maybe an apple as solid food on the hour.
I do some gels as well as needed.  Gets expensive though

Malt loaf in bento box, gels and refil powder etc in pockets or canister in bottle cage.

In an IM race,
I have 3 bottles, (1 on the frame of sports drink, 2 behind the saddle - one high 5 zero, one of 10+ gels in a bottle, (and a little water).
drink a bike bottle of sports drink per hour (ish)
solid food on the hour - maltloaf Iin bento box), bananas picked up from aid stations, even power bars by the end.
Gels in a bike bottle, (ie 10..) and a swig on 20 / 40 minutes, with a high 5 zero or water chaser,

pick up extra sports drink / water as you need.


Cortina5    pirate
07/10/2012 at 20:40

I have an x-lab mini wing. Each cage comes with some metal work that fixes to the saddle rail on each side.

07/10/2012 at 21:41
No idea I've ordered a high 5 race pack and a sis intro pack so I can trial run a few different things.
Blisters    pirate
07/10/2012 at 22:23

I've just had this thought.

£700 buys an alloy bike weighing 11kg.
£1700 buys a carbon bike weighing 10kg

A litre of water weighs 1kg.

Take two bottles on the down tubes. Forget the spare bottles behind the saddle. Refill the bottles en route, and add powder sachet if required. We are talking about 8 hours in the saddle so a 3 minute stop is probably a relief.

Ginger cake, malt loaf, (Christmas cake anyone?), cheese rolls. This is the area that I'm most interested in. What can the stomach handle when it's started to get a bit tight?

cougie    pirate
07/10/2012 at 23:21
It is amazing to see expensive and light bikes leaving transition with 4 big bottles of liquid on board. Presumably they can't cope with whats on offer at feed stations.

I think you need to experiment on your long rides to see what you need. I usually manage one ride early season where I mess up completely and underestimate things massively. It's very interesting to do though - you get to see what it's like to 'bonk' and the appetite you have is amazing.
seren nos    pirate
07/10/2012 at 23:32

blister..i use ginger cake and fruit cake....i also use  cocktail sausages, mini sausage rolls.......and then a bag of mixed sweets including white mice ( unless hot)...........I drink water, squash and coke.........and take salt tablets for my electrolytes........

Dubai Dave    pirate
08/10/2012 at 06:28

Blisters your absolutely right, which is why when I race the only liquid on board is in the aero bottle between the tri bars, on training rides I just live with the extra 2.5kg and count it as resistance training. Look at some triathletes prior to a race and you would think they were carrying sufficient food and liquid to scale Everest.

TheEngineer    pirate
08/10/2012 at 10:52

I start with:

  • One bottle on the bike (between the arms). No other cages or weight should be necessary.
  • Some gels in pocket
  • A gel in T1 bag (in future may consider a salt tablet too)

On the bike I take water/sports drink from the aid station at each turn depending how I'm feeling, and try to grab a gel each time too. In the event I miss the gel, fluids are my priority and I can grab one of my gels from the pocket. If towards the end I've grabbed all my gels successfully, there's no need to grab from the stations.

The run I've tended to avoid gels as in marathons I've suffered some distress previously - can't help but feel, though, that this is where I can improve. If I can take on nutrition better then I'll be able to push through a decent run split.

You can't replace a day's "FOOD" during an IM. Fortunately you don't have to, and you make up the rest in the pub afterwards.

WildWill    pirate
08/10/2012 at 12:32

I normally just grab whats in the cupboards for trainng rides ... very rearly stick to the same things.

Taht way my gut gets used to most things so i have no problem with what they hapen to be handing out on race day.

On race day I have week mix in an aero bottle and a stronger in a frame bottle then just take what they are handing out.


I use a bento box for a mix of Gels and bars but quite often just grab what they are handing out 

08/10/2012 at 16:47

For the 3 lap bike leg in a half ironman I had 9 fig rolls and 3 gels in a little bag on my top tube. 3 fig rolls and 1 gel on each lap.. I would have thought it was a bit much but I ate every scrap! Had me well fuelled for starting the run as well.

08/10/2012 at 16:48

Also had 2 500ml bottles of high5 zero on the bike and got through all of each bottle... more like a food-fest than a race!!

Blisters    pirate
09/10/2012 at 22:50

Just swam 2500m and got out feeling a bit light headed. I've a feeling that I'm going to be needing a frigging top box not a bento box.

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