Week 36 Ironman Nutrition
June 12-18
Marker Sets to Check our Progress
One of the biggest aspects of having a successful Ironman race is figuring out your nutrition, so I've been trying to do this on my training rides. This week for my long ride, I rode from San Mateo through the Peninsula along Crystal Springs Reservoir to Woodside and further South along Junipero Serra then returned the same route. There was a small group of us from Ironteam who rode including Kristen, her friend Libby, MJ, Andrea, and myself.
Kristen on our team had knee surgery during the season and has kept with her goal to finish the Ironman and has made amazing progress so that's always inspiring. She mentioned this was the first ride where her doctor approved some hill climbing, but we didn't want to overdo it, so we altered the route a little. If you want to check out her blog or others on my team, feel free to go to our Ironteam site and visit the links on the right under blogroll for more Iron Adventures.
To get back to the theme of this posting, Ironman Nutrition, I finally think I have figured out what I need to take in to feel good and energetic on long rides.
Here's the breakdown if you're wondering for an 80 mile ride:
I drink 2 bottles of "Sustained Energy" mixed with chocolate and vanilla flavored "Hammer gel". For more info, check out: Hammer Nutrition. Each bottle has about 500 calories in it. Then, I drink water from my camelback and take an "Endurolyte" tablet every 15-20 min or roughly 3-4/hour. It seems like I'm always having to take one of these so time actually flies by rather quickly. These "Endurolytes" are required when it is hot or for long rides because we need to replace lost salt from sweat and it also helps with water uptake. In addition to the calories from liquid energy drinks, I also usually eat "Cliff bloks" which are chewy calorie bombs that are a bit like gum drops (only with 200 calories for 6 bloks) and sometimes fig newtons and goldfish crackers for some variety and solid food. The key is being able to get off the bike feeling hydrated and energized without an upset stomach for the run.
For the super curious, here's the nutritional breakdown of 3 scoops of "Sustained Energy":
And the nutritional breakdown of 2T of chocolate "Hammer Gel":
Marker Sets to Check our Progress
One of the biggest aspects of having a successful Ironman race is figuring out your nutrition, so I've been trying to do this on my training rides. This week for my long ride, I rode from San Mateo through the Peninsula along Crystal Springs Reservoir to Woodside and further South along Junipero Serra then returned the same route. There was a small group of us from Ironteam who rode including Kristen, her friend Libby, MJ, Andrea, and myself.
Kristen on our team had knee surgery during the season and has kept with her goal to finish the Ironman and has made amazing progress so that's always inspiring. She mentioned this was the first ride where her doctor approved some hill climbing, but we didn't want to overdo it, so we altered the route a little. If you want to check out her blog or others on my team, feel free to go to our Ironteam site and visit the links on the right under blogroll for more Iron Adventures.
To get back to the theme of this posting, Ironman Nutrition, I finally think I have figured out what I need to take in to feel good and energetic on long rides.
Here's the breakdown if you're wondering for an 80 mile ride:
I drink 2 bottles of "Sustained Energy" mixed with chocolate and vanilla flavored "Hammer gel". For more info, check out: Hammer Nutrition. Each bottle has about 500 calories in it. Then, I drink water from my camelback and take an "Endurolyte" tablet every 15-20 min or roughly 3-4/hour. It seems like I'm always having to take one of these so time actually flies by rather quickly. These "Endurolytes" are required when it is hot or for long rides because we need to replace lost salt from sweat and it also helps with water uptake. In addition to the calories from liquid energy drinks, I also usually eat "Cliff bloks" which are chewy calorie bombs that are a bit like gum drops (only with 200 calories for 6 bloks) and sometimes fig newtons and goldfish crackers for some variety and solid food. The key is being able to get off the bike feeling hydrated and energized without an upset stomach for the run.
For the super curious, here's the nutritional breakdown of 3 scoops of "Sustained Energy":
And the nutritional breakdown of 2T of chocolate "Hammer Gel":
posted by ferrousapien at 6:43 PM
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