Nutrition in longer events

Who has what, and when?

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Blisters    pirate
06/10/2012 at 22:19

Who has what, and when?

Educate me.

I was (seriously) wondering whether pizza or pasta & tomato sauce would be good on the bike. The sugary chewy things sold as breakfast substitute aren't going to replace a whole day's (capital letters) FOOD.

cougie    pirate
06/10/2012 at 23:14

How long is the event ?  Flapjacks or gingerbread men fit in a bento box.  You need things to be easy to eat. I'm not sure how a pizza would work on the move - or pasta and sauce. And can they be digested easily ?

I've heard of rice pudding in ice cream cones being handed up in 24 hour TT's - but never pizza. 

07/10/2012 at 01:04

I have taken baby food out for some longer rides, the ones I use come in sachets like the gels so are easy to eat on the move, some of them are foul but some are ok.

07/10/2012 at 05:27
Pretzels and malt loaf tend to work for me. And Peanet M&Ms mmmmmmm.

They serve rice pudding on LDWA events toob
PSC    pirate
07/10/2012 at 06:40
Shot blocs. Kendall mint cake. Nuts/dried fruit. Crisps. Sometimes energy drink more often SIS zero tabs in my water. Never gels (don't get on with them). On LDWA often take a small can if beans and some PNB and syrup sarnies. Digestive biscuits. Fruit cake. Bananas.

Now that's the weekly shop done ....... . I pick and mix out of the above. Shot blocs on most 2hr plus rides and runs as they are easy to carry.
Dubai Dave    pirate
07/10/2012 at 06:44

Sports drink, gels are fine on the bike but I can't handle them by the time I get to the run in a IM, flat coke, ornage segments are my source of carbs thereafter. I sometimes pack a couple of very small sandwhiches in the bento box but TBH I can't be bothered to slow down enough to eat them most times. You can do long distance Tri on suprisingly little food. 

PSC    pirate
07/10/2012 at 06:45
Meant to add .... Experiment in race conditions. Somethings are lovely at home and disgusting at mile 80 of the bike. Also need to consider how you use them. Can you open the packets with one hand and your teeth. There is nothing more disgusting than starting a run when you've got gels all over your face, chest, forearms and hands. And nothing more frustrating than having to stop the bike to open a packet of whatever it is you are trying to eat. And don't keep mars bars in the fridge if you value your teeth.
PSC    pirate
07/10/2012 at 06:47
And DD makes a good point. You don't need to consume gazillions of kCals in an IM.
07/10/2012 at 08:03

Pork scratchings, salt craving satisifed.

07/10/2012 at 09:14

What sort of bento bow do people use? I've just got one and was surprised at how small it is.

07/10/2012 at 09:30

There not huge SS, mine holds about four bars and three gels squashed in

07/10/2012 at 09:37

I was planning on sandwiches and all sorts

07/10/2012 at 09:40

Think you  might need a wicker basket on your tri bars for that....see Gladys for details

The Evil Pixie    pirate
07/10/2012 at 09:55

for my HIM I had about 500ml of SIS and 1 mini malt loaf per hour

the new snack pack malt loafs are just about 100cals each and you can fit 5 side by side in a bento box
plus as they are mini loafs you don't get sticky fingers

IronCat5    pirate
07/10/2012 at 10:15
Flat Foo..ted wrote (see)

Think you  might need a wicker basket on your tri bars for that....see Gladys for details

Or Schmunkee....

Proper bars (~200kcal per bar) then gels for the bike, crisps and coke for the run.

I had something every 20 minutes on the bike, and got through almost 4 litres of High5. Probably way too many carbs for the bike but it did for then as as well.

PSC    pirate
07/10/2012 at 10:47

here is the bento box you need...

http://crispgreen.com/files/2012/02/bike.jpg

 

The Evil Pixie    pirate
07/10/2012 at 11:00

for a 17hr IM what level of calories in would you expect?

My HIM was stupidly slow - I was 4hrs on the bike and TBH was awash by the end. Is food calories more important that liquid calories? I've used high5 zero tablets a lot and find them easy to drink, possibly easier than lots of sports drink.

I'm guessing by the time I get to the stagger I'll be so tired I'll either not want to eat or be that slow that anything will go!

In normal life my head goes - tired need calories yet on long events I go tired don't want to eat. I know practice is key but what's best, fluid, food, salts??? So much to learn

07/10/2012 at 11:04

PSC    pirate
07/10/2012 at 11:22

Pix - the answer you are after is a bit vague as it depends on a number of factors, but you will probably need about 50-60 grams of carbs per hour.  And the carbs you need are ones that are easy to digest.  So a steak sarnie won't work..... but liqued carbs will.  Many people find that they can't cope with liqued carbs (as they tend to be sweet) for hour after hour so lots of people use a mix of liqued and solids.... and as the solid sports stuff is often sweet too that's why you've got people talking about real food (bread, crisps, boiled potatoes, biscuits, malt loaf).  SIS Zero has no carbs but does contain isotonics (salts/minerals). NUUN is another similar product.  Zero is easy to drink but you will need to get carbs into you as well.  Practice with what works, and you may find that you can go a lot further than you think without eating that much.  But look out for the light headed feeling which is the onset of a bonk.... which is when you are depleted of sugars - more often happens on the bike and a full on bonk will render you totally useless - side of the road gibbering useless!  This is because your brain shuts your body down to protect the stock of glycogen left to allow major organs to work.  The body is a clever old thing really isn't it! 

As for hydration, some the stuff you read is a bit rubbish.  I've just concluded a 2 year study with a mate who is doing his thesis on this.  His conclusion having spent hours with hundreds of people running half marathons in controlled circumstances is that your state of hydration is no where near as critical as we are led to believe.  Don't allow yourself to feel thirsty, but there is no need to drink so much that you feel uncomfortable either.

The Evil Pixie    pirate
07/10/2012 at 11:27

Thanks PSC - I had realised the fluid thing was less important in half maras but not sure where it fitted in IM. My last london was a nightmare and I got to the stage where I was a little incoherant, couldn't take anything apart from tiny sips of nuun for the last hr and then was like new.

My "fear" is that I will take on more than needed - I already have enough "stored energy" without adding to it!! How easily will the body use lard storage in training? Is that were the low hr stuff actually works? (never managed low HR running really as too boring!)

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