proven iron man nutrition plan
3
Member
284 days
eye3md posted 6 weeks ago.
A friend of mine introduced me to Perpeteum (Hammer nutrition). You mix it in a bottle based on your weight and how long you plan to race (or need the fuel). I did not believe him when he told me he never bonked. Also, I was worried about an upset stomach on the run (after using this during the bike portion).
I tried it one day on a 90 mile ride (followed by a 10 mile run) and it was fantastic!!! Even at the end of 90 miles, and the end of my run, I felt like I could still go, go, go. Perpeteum is just a good way of helping you keep your nutrition constant while racing. I am a bigtime believer in it now.
I am doing IM Western Australia in December and this is what I plan to use. Give it a try.
silverchair wrote:
I want to start testing a proven IM nutrition plan before my next IM in april.
what should i take in on the bike?
In my first IM i took the following, i was shagged so i dont know if i was depleted of foods, or just because i had never done anything that far.
bike
I had 1 bannnana, 2 bars, 4 gels,
8 scoops of protein carb mix.
3 scoop gatorade
+ 2 more gatorade bottles
part of a coke bottle.
bottle of waterrun
8 small choclates, coke, water, biscuits, crips, half orange, 2 bannanas.I am thinking i should have got some more food in on the bike,
but also i didnt want to take too much that i need to sit on the portaloo all day.Anyone got some better pointers??
4482
Member
1634 days
kylie posted 6 weeks ago.
I don't thing there is any single nutrition plan that will work for everyone, so there will be a lot of trial and error you need to do on your own.
Here is what I use, and another thing to try: I go with a highly concentrated bottle of carbopro with part of a nuun tablet (just for flavor). That lets me get as many calories as I want in the bottle (I usually have about 600 in each and use 2 over an IM). I just take swigs out of it at a regular interval (about every 20 min).
I notice you also listed your gatorade and water intake. One thing that I found helped A TON with ironing out my nutrition plan was keeping my hydration and electrolyte intake separate from my nutrition. Then I can plan the number of calories I need, and when to take them in, and have a separate plan for my hydration/electrolyte intake. Then if it is hot, or cooler than expected, I can adjust the hydration and electrolytes without throwing off the nutrition plan I have trained for.
63
Member
182 days
silverchair posted 6 weeks ago.
Hammer Perpeteum looks similar to endura optimizer. Endura has more carbs.
872
Member
873 days
tsilcyc posted 6 weeks ago.
I consume 400 calories an hour of various bars and gels. I drink water almost exclusively and use Endurolytes for electrolyte replenishment.
-------------------------------------------------------------------
Check out my Log: http://www.felog.net/users/teamsln/query_log.aspx
Check out my Blog: http://www.felog.net/feblog/
82
Member
284 days
spomeroy posted 6 weeks ago.
I was a Perpetuem user for a while then gave Infinit a go. What I like about Infinit (aside from the customizability of the formulas) is a variety of things
1. flavor
2. shelf life (Perp in the heat can spoil, Infinit has a less chance of that)
3. Its got everything in it I need. Typically I would mix Perp and add say an espresso gel for soem added caffeine and flavor causing me to buy not only the perp but the extra gels too. However with the Infinit I took the IM distance formula and just adjusted the slider to add caffeine to it and its all done.
I was reluctant at first to give Infinit a go but after seeing their return guarantee I felt better about trying it out.
cheers
S.
1768
Member
1396 days
brittda posted 6 weeks ago.
spomeroy wrote:
I was a Perpetuem user for a while then gave Infinit a go. What I like about Infinit (aside from the customizability of the formulas) is a variety of things1. flavor
2. shelf life (Perp in the heat can spoil, Infinit has a less chance of that)
3. Its got everything in it I need. Typically I would mix Perp and add say an espresso gel for soem added caffeine and flavor causing me to buy not only the perp but the extra gels too. However with the Infinit I took the IM distance formula and just adjusted the slider to add caffeine to it and its all done.I was reluctant at first to give Infinit a go but after seeing their return guarantee I felt better about trying it out.
cheers
S.
MAY have asked this before---do you train with it? Not on the bike but on the run? I like to use the same things all the way through, so wondering how I would make that work. I use a fuel belt with 4 bottle holders--but on a long (say 20 mile) run I use all 4 . I assume I could get enough calories into a 6 oz bottle to make up for gu? I like the idea of using just one thing.
28
Member
266 days
wmckean posted 6 weeks ago.
This is my nutrition plan for IM Florida:
0:15 Gel
0:45 Gel
1:15 3 Fig Newtons (Strawberry, figs give gas :-D)
1:45 3 Fig Newtons
2:15 3 Peanut Butter crackers (sweet kind, not the salty crap)
2:45 Half a PB & J sandwich
3:45 3 Fig Newtons
4:15 3 Fig Newtons
4:45 Half a PB & J sandwich
5:45 Half a Cliff Bar
6:15 3 Peanut Butter crackers (sweet kind, not the salty crap)
I am supposed to drink 20-24 oz of Sports Drink (I use Tiger) and supplement with electrolyte water.
On the run, I do a gel every 30 minutes and maybe a salt tab every 30 minutes, depending on how hot it is. Water/Gatorade/Coke at every aid station.
This is the nutrition plan my coach and I have devised. Everybody is different. This is my first Ironman. I am a middle of the packer. Most important, I have been practicing this all year.
82
Member
284 days
spomeroy posted 6 weeks ago.
brittda wrote:
MAY have asked this before---do you train with it? Not on the bike but on the run? I like to use the same things all the way through, so wondering how I would make that work. I use a fuel belt with 4 bottle holders--but on a long (say 20 mile) run I use all 4 . I assume I could get enough calories into a 6 oz bottle to make up for gu? I like the idea of using just one thing.
I definitely train with it. And of late short of recovery level workouts I train with formulation just a little below race day efforts.
For instance I just did a HIM. I wanted to keep my fuel plan simple as I am discovering more of my own needs. So race day went like this:
Breakfast (t minus 2 hours to race start)
Bagel with cream cheese
coffee
1 ensure
water
Pre race (t minus 30 to race start)
1 Hammer Gel (espresso..yes with caffeine..NO I dont have a problem with caffeine..I can stop anytime..no really..no..well actually..)
Bike
Aerodrink with Infinit formulated for 2.5+ hours on the bike with a backup formulation in my downtube. Now about 20minutes out from the run Ill toss down a couple of fig newtons. For me going FULL liquid I never 'feel' full. This kind of distracts my stomach and with not so much volume that I suffer gut shut down. With 2 water bottles in my rear wing for hydration.
Run
Fuel belt with 2 flasks. Each one with 4 Hammer Gels mixed with water. The water thins it out so its very easy to get down. Plan on no more than 2 hrs on the run. Its a little syrupy but who cares. And water from aid stations.
Post race
2 ensures then off for my burger and fries treat.
So far this worked OK for me. Never felt flat or any GI issues. Also a tip. Target sells their brand of an Ensure product at literally HALF the price.
cheers
S.
221
Member
77 days
jnrice posted 6 weeks ago.
silverchair wrote:
Hammer Perpeteum looks similar to endura optimizer. Endura has more carbs.
there is a lot of research into the ratio of carbs/protine you consume and your bodies ability to use them. I like perpeteum, but whatever works for you is the right answer.
1008
Member
1193 days
PJT posted 6 weeks ago.
Definitely try to simplify your nutrion plan from your previous race. It's not necessarily bad to get a little variety, but you only have so many long training days before the race to sort out your strategy. If you mess up your stomach and are consuming 7 different calorie sources on the bike and 4 additional ones on the run, it could be very time-consuming to find the culprit and eliminate that item (or combination of items) from your race nutrition.
587
Member
185 days
jtrimom posted 6 weeks ago.
wmckean wrote:
This is my nutrition plan for IM Florida:0:15 Gel
0:45 Gel
1:15 3 Fig Newtons (Strawberry, figs give gas :-D)
1:45 3 Fig Newtons
2:15 3 Peanut Butter crackers (sweet kind, not the salty crap)
2:45 Half a PB & J sandwich
3:45 3 Fig Newtons
4:15 3 Fig Newtons
4:45 Half a PB & J sandwich
5:45 Half a Cliff Bar
6:15 3 Peanut Butter crackers (sweet kind, not the salty crap)I am supposed to drink 20-24 oz of Sports Drink (I use Tiger) and supplement with electrolyte water.
On the run, I do a gel every 30 minutes and maybe a salt tab every 30 minutes, depending on how hot it is. Water/Gatorade/Coke at every aid station.
This is the nutrition plan my coach and I have devised. Everybody is different. This is my first Ironman. I am a middle of the packer. Most important, I have been practicing this all year.
where the heck do you PUT all that food?! My bento box is just not that big!
95
Member
469 days
MarkyV posted 5 weeks ago.
powergels (xtra Na) on the bike
coke on the run
plenty of salt and water to go with
GO SLOWER SO YOU CAN DIGEST
MarkyV Racing and Coaching
Powertap Dealer: Ask me how you can get rolling with power
I want to start testing a proven IM nutrition plan before my next IM in april.
what should i take in on the bike?
In my first IM i took the following, i was shagged so i dont know if i was depleted of foods, or just because i had never done anything that far.
bike
I had 1 bannnana, 2 bars, 4 gels,
8 scoops of protein carb mix.
3 scoop gatorade
+ 2 more gatorade bottles
part of a coke bottle.
bottle of water
run
8 small choclates, coke, water, biscuits, crips, half orange, 2 bannanas.
I am thinking i should have got some more food in on the bike,
but also i didnt want to take too much that i need to sit on the portaloo all day.
Anyone got some better pointers??