fueling on a 70.3 and ironman

[Lyn]

Hi Jocelyn

I have really enjoyed reading your posts as I've been training for my 1st ironman.  From the start I have tried to practise eating whilst doing long runs/rides/bricks.  I am due to do uk 70.3 in 2 weeks and then the outlaw 6 weeks later.  I want to use the 70.3 to practise my strategies.

I have started to get stomach problems when running off the bike and wonder if my fueling isn't quite right.  I thought it would make sense to eat some proper food ie bannanas.  I was just using water with electolyte tabs and my stomach seemed ok.  Then I thought I would try and up my carbs through drink rather than gels and that doesn't seem to work

Can you help please   How much does the fueling change between the 70.3 and the ironman?

Thanx Lyn

[Jocelyn Wong - "Wongstar"]

Hello Lyn! Thanks for your message! 

I'm not sure how helpful I am though.  ...I haven't raced a 70.3 in over 2 years but I kind of use the same nutrition for both distances. Hello Panda cookies and Gatorade on the bike, and liquid calories on the run in my Camelbak. I hardly ever have stomach issues running off the bike but have experimented with lots of different things over the years. You mention you just started getting stomach problems recently running off the bike? What was working for you before? You definitely need to get those calories in for an Ironman!

One suggestion might be to find a food source that isn't all carbs and sugar. I know it's weird and different and not what the magazine articles say, but my cookies are like half fat calories and half carb calories and I think that's a good thing for a longer race! Works for me 

[Lyn]

Hi Jocelyn

Thanx for that.  I didn't bore you with all the details but I'm glueten intolerant so have to be careful what I eat.  I have recently started taking some fruit bars on the bike that seem to work.  When I looked at them they have the same fat/carb ratio as you Panda cookies  .  So if it works for you I think I'll stick with that 
Before I was using gels and water with High five zero (electrolyte drink with no carbs).  I was doing that on the run too.  I added the carb drink as I thought I might need more calories.  I'm out on a long brick tomorrow and am going to try the fruit bars, gels, water and add in some honey!  Do you stop eating your panda cookies before the run?  If so how long before? 

Also do you use anything with caffine in it?  If so at what point?

Hope your trainings going well.  Have you joined the others at the training camp.

Best wishes Lyn

If you have any other first timer tips I'd be pleased to hear them.  I'm sure they'd be motivating as your blogs always seem so positive 

[Matthieu O’Halloran - "M@"]

Hey Lyn I was just eavesdropping on your conversation!

And though I could offer a bit of advice!

Its "cliche" to be told to eat as soon as you get on your bike.
But in fact, you should wait 10-15 minutes and drink a bit to get your belly opened up.
As your stomach will be all balled up after being horizonal in the swim.

Eating your "solids" early is always better.
As it will give your belly more time to diggest it.
And also a nice way to keep you busy and not start to fast

[Jocelyn Wong - "Wongstar"]

hi Lyn!

Sorry for my delayed response! How did your long brick workout go?

Echoing what Mat said, I don't start eating my cookies until at least 15-30min on the bike. But I do start drinking right away. Depending how I feel I stop eating 15-30min before the end of the bike...but I keep drinking all the way until T2.

As for caffeine! aha! I am a caffeine fiend during races.  I actually keep a pack of Starbucks Via iced coffee in my pocket (it's their instant coffee) and throw it in my aero drink bottle with water at an aid station halfway through the bike. Then on the run I have my Camelbak filled up with iced coffee. Or Red Bull. 

Best first timer tip for Ironman: the only goal is the finish line!!! The secret to the run is to slow down the least. Best of luck! 

[Lyn]

Hi Jocelyn

Thanx for that, it made me laugh even at 6.30am 

My brick went really well, I've got a plan and various options for the nutrition now.  My tummy seems to have settled thank goodness!

It's only a week now till the 70.3 and I've started dreaming about the race.  I'm having to hold myself back in training so I guess thats a good sign 

I also spoke with matt about bike pacing which was helpful, so I'm trying to hold my cadence more consistently on the lumps and have changed my cassette which should help.

I can't believe how every time I think I'm getting somewhere I find out how much I still have to learn 

[Jocelyn Wong - "Wongstar"]

hi Lyn!

That is so fantastic! I'm really happy you found some training/race food that doesn't bother your tummy.  Good luck on the 70.3, would love to hear how it goes!! and yes, there is ALWAYS more stuff to learn... 

[Lyn]

Hi Jocelyn

Just to let you know the 70.3 went well.  I loved every minute and will do it again next year.  Learnt loads, just looking at how I need to focus my training next year 

Oh and there's the small matter of recovering by 24th July for the full ironman 

Especially found your advice about caffine useful.  No wonder you fly round, I'm surprised your able to stop 

Lyn

[Jocelyn Wong - "Wongstar"]

hi Lyn!

just saw your post, a bit crazy with the international travel and breaking up fights between White Tiger and random vehicles in our way. Really happy that your race went well and my nutrition advice wasn't crap! 

Best of luck for the full ironman now too. You've got it!!