Calorie Consumption During a Race
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jonovision_man posted 14 weeks ago.
You'll be burning 200 calories in less than 10 minutes... totally impossible to keep up!
There's a good article here:
http://www.trifuel.com/triathlon/race-day-prep/race-day-nutrition-000682...
It's a personal thing, but you're probably looking at 300-400 calories an hour max.
jono
872
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873 days
tsilcyc posted 14 weeks ago.
What you can burn in an hour and what you can consume in an hour are not the same. The average person can only process between 240-280 calories an hour. I would start in that range and play around with it in training to find out what works for you.
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jhudalla posted 14 weeks ago.
tsilcyc wrote:
What you can burn in an hour and what you can consume in an hour are not the same. The average person can only process between 240-280 calories an hour. I would start in that range and play around with it in training to find out what works for you.
+1
If you tried doing the 1:1, after an hr (moderate level of energy expeneded ~800cal) you'd be on your knees barfing. After 3 hrs... I have been consuming about 300/hr and that's been working for me just dandy. Nutrition is the biggest part of the sport IMHO, once you've got that nailed you're good to go.
Weary is the path that does not challenge.
2936
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1358 days
Anton posted 14 weeks ago.
Play around too with WHAT you eat...some things may stick with you longer than others....
I burn through Hammer gel too quickly but do just fine with just about everything else.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
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J.Michael posted 14 weeks ago.
Anton wrote:
Play around too with WHAT you eat...some things may stick with you longer than others....
I burn through Hammer gel too quickly but do just fine with just about everything else.
I've heard that from a few of my training buds. They have had to find the gel/bar/drink that works for them without any GI issues or, as you said, ones that seem to burn faster.
Maybe I'm lucky, as I seem to be able to stomach all the gels/bars (GU, Powergel, Hammer, Cliff, ect) With little to no discomfort. I do, however, only eat gels/bars without caffine (excluding what might be in a few choc chips). Never tried any of the x1, x2, x3 caffinated supplements.
114
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315 days
diluzio123 posted 14 weeks ago.
+1 use what works for you.
I have 2 scoops of Sustained Energy mixed with orange gatoraid on the bike ride and 1 GU gel during the run.
"To some extent, we are all labeled by what we're able to achieve. But more importantly, we are defined by what we attempt." --Scott Tinley
http://ddtriathlon.blogspot.com/
311
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661 days
KitKat posted 14 weeks ago.
I aim to consume 30-40% of my expenditure during the race and 20-25% pre race. Anything below 25% during racing and I feel a slip of energy, anything over 40% doesn't usually sit well with my GI. Lol, how I know this was not a fun learning experience.
242
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990 days
fpugsley posted 14 weeks ago.
And for a sprint, you probably don't need to worry about eating anything. At least I don't.
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jonovision_man posted 14 weeks ago.
fpugsley wrote:
And for a sprint, you probably don't need to worry about eating anything. At least I don't.
I guess it depends on the person... if it's longer than about 45 minutes, I feel that I need at least Gatorade! I'm doing my first Sprint Tri on the weekend so I don't know how it'll go, but on similar lengths of efforts on the bike or running I definitely need sports drinks & gels.
jono
4914
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1716 days
beads1985 posted 14 weeks ago.
If you have a good meal the night before and you have some breakfast a few hours before and event then your glycongen stores should be close to full, which differs from person to person but is approx 1500 - 2000 calories. You can probably go a couple of hours without major fueiling. You have to figure out what works for you,
Nothing to it, but to do it
7
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115 days
spooge posted 13 weeks ago.
fpugsley wrote:
And for a sprint, you probably don't need to worry about eating anything. At least I don't.
What is the distance for a sprint? I am doing my first couple of tri's in the next 3 weeks. (800m 20mile 5k) I have done some brick training, but nothing of the full distances back to back, so I don't know if I will hit a wall in the run. Is there a way to gauge this with just a long ride?
80
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59 days
sbrstlouis posted 7 weeks ago.
Research has shown that your body can only assimilate about 400 calories per hour, regardless of how many you burn. Therefore, it's critical to make sure your energy tank has been topped before you reach the starting line.
Matt Cazalas
Technical Writer
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cjhoffmn posted 7 weeks ago.
What research? Where does that number come from? I've seen many references to numbers about in that range, but it seems to me that there's a lot of things that it would vary with. Is it a constant given person's size? What else does it vary with? Heat? Hydration level?
To tri or not to tri - that's not a question at all!
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873 days
tsilcyc posted 7 weeks ago.
Most every company that makes a gel or bar product has something like this...
http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=1275
... available which states the average Joe can "process" approximately 240-280 calories an hour. Joe could be burning more than that per hour but his body can only process that amount. The truth is, the average Joe isn't necessarily an Ironman athlete who "might" be able to consume upwards of 700 calories an hour.
Pick a starting point and figure out what number works for you.
There are plenty of resources available:
- Triathlete's Training Bible - Friel
- Nutrient Timing - Portman, Ivy
- Tri Talk Podcast - Episode 28 & 42 (i think)
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During a race, is it the correct strategy to try and consume what you've lost on a 1:1 basis? For example, if I see that I've burned 200 calories should I then use a gel? Is there a proper time and/or burn ration that you need to follow?