Nutrition in longer events

Who has what, and when?

41 to 54 of 54 messages
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.

09/10/2012 at 22:54

Hi mate

Dubai Dave    pirate
10/10/2012 at 05:52

Blisters its normal to feel light headed after the swim, after all you have been lying down for a hour or so, happens to all of us.


sweetfeet...    pirate
04/01/2013 at 18:04

This subject is close to my heart as I bonked at IM Nice in 2011 and DNF'd.  Combination of issues not helped by a tooth problem and the heat (and probably not enough training, but anyway you learn a lot on days like that...)

I'm keen to fuel correctly at my next IM. At IMUK later in 2011 coke totally revived me on the run and I sailed through the second half of the (short) run so +1 for flat coke as a pick me up.

WRT the bike, having read through these posts I have managed to list the following (sorry if I missed anything):

Gingerbread men
Baby food
Malt loaf
Shot blocs
Kendall Mint Cake
Dried fruit
Fruit cake
Energy bars
Mini pork pies
Mini sausage roll
Cocktail sausages
White mice
Fig rolls

Its almost a nice family picnic!I guess I need to try some of the stuff on here on my longer rides and see what works best.

No real point in posting other than to summarise the thread for my own benefit.


05/01/2013 at 10:15

I use Nuun or SiS Zero, bananas, banana malt loaves and gels.

If out and feeling a bit hungry I buy a bottle of water and a bottle of coke and mix the 2.

In a marathon I ran I used Haribos and their sports drink.

15/01/2013 at 14:56

Pre Race - 2 bowls of porridge with honey.

T1 - Bacon, sausage, eggs, toast, tea

Bike - 5 litres of cytomax plus Flapjack, donuts, pot noodle

T2 - Pasta with chicken

Run - bowl of corn flakes, mug of tea.

Day 2 to 10 - pretty much the same :O)

Doner Kebab    pirate
15/01/2013 at 18:33

theres gotta be pizza in there too Dave, and rice pud 

We'd love you to add a comment! Please login or take half a minute to register as a free member
41 to 54 of 54 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW competitions

RW Forums