Probably the best way to start is by trying some of the popular gels and bars
out there and eating them on your rides and runs to check for any type of
adverse reaction (like gas, cramps, etc.). You can then accept or reject them
according to how they worked for you.
As for how much to eat, the safe bet to start is maybe 60-80g of carbs per hour
of training. Some people require more, some less. Again, testing will be needed
to determine how much you need to eat.
Sorry not to give you a definite answer, but I hope this can start you off on
the right foot.
"Iron Pete" Priolo +--------+
IMC'96: 10:36:37 | Fe | IMCAL, IMC Y2K
IMC'99: 10:45:03 | |
"THE BEST ELEMENT OF RACING"
Nonetheless, perhaps we can be a little more helpful than that...and roadkill.
The first thing to recognize is that you do need to take in carbs when
exercising to avoid bonking. The standard line on this is to eat (or drink an
exercise drink such as Gatorade) every 30-45 minutes. (Someone else will have
to tell you the science. I can just tell you the practical.)
Here's what works for me in all tris up to and including half IM distance.
(It's difference for the full Ironman distance, I've discovered.)
I eat or drink nothing on the swim. ;-) (But I do sometimes drink water
I eat a Powergel in T1, and also drink water.
On the bike I carry both bottles of water and Gatorade. I usually start by
drinking a bottle of water, then drink a bottle of Gatorade. Depending on
temperature and humidity, I'll go through 2-3.5 bottles in a half. I'll also
carry Powergel on the bike and I will consume a Powergel every 45 minutes.
I usually eat another Powergel in T2 and drink some Gatorade (unless I have
just ingested a Gatorade on the bike).
On the run I make sure to continue alternating drinking water and Gatorade, and
eating a gel every 45 minutes (continuing the schedule from the bike). If the
course does not have Gatorade or Powergel available at the stops or if the
stops are spread out too much, I carry this stuff as possible. I sometimes use
a Fuelbelt with bottles of gel and Gatorade.
Having said all this, remember what Pete said. You have to figure out what
works for you. The above is what happens to work for me.
--Lee Crumbaugh (Tri-Hard)
11. Israel IRON-MAN!
13. Iron-man Canada