3.22.2008

Practicing Nutrition


We got about 6 inches of snow yesterday, so riding outside wasn't an option today. It's not easy getting back on the trainer after a taste of outdoor riding. Luckily, it looks like the snow is melting quickly so it shouldn't be too much longer before I'm back on the roads.

Last weekend I did a long brick and didn't eat enough so I got really hungry on the run. It was a short run, so I survived, but I realized I need to start learning what and how much to eat on long workouts. I've gotten lazy eating during workouts, and many times I eat very little. In fact, I didn't eat anything during most of my 2 1/2 hour trainer rides this winter.

Today's brick had more of a run focus, so nailing the nutrition on the bike was going to be key or the run would be a killer. The bike was 2 hours on the trainer followed by a 90 minute run. I picked up a packet of Hammer Nutrition's Sustained Energy at the bike shop to try on the bike. It's a powder you mix with water and it has about 350 calories.

I did a bit of research and figured 250 calories per hour on the bike should be sufficient. Then I planned on another 180 calories of Hammer Gel on the run. I dug out my Fuel Belt, which I've only used once before and didn't like, to give it another try for the run. I don't know any other way to carry gel and water on the run, so I figured I better get used to it.

Here's the plan for the bike: 1/2 bottle of Sustained Energy and 1 Fig Newton and 1 bottle of water (1 bottle of Nuuns, 1 bottle of Propel) per hour.

The run: 90 calories of Gel about 35 minutes in, another 90 at the 65-70 minute mark. Water when needed.


Afterwards: Endurox with extra Glutamine mixed in for recovery.





Then I layed out my gear for the run...




Then I got the bike set up...




Before...





During...





After (not smiling anymore)...




Then the best part of every brick workout... The Ceas (Little Ceasars)...





Here's a picture of Cheri returning from her workout, an 8 mile run. I'm not supposed to post this because she doesn't approve of close ups post workout, but I don't listen very well...





All in all it was a good workout. I'd say I nailed the nutrition because the run went well and I wasn't hungry at any point. I'm not used to eating that much on the bike so I had to force it down a bit, but it was worth it. I'm on the fence with Sustained Energy. It doesn't taste good, which is okay, but it made me belch for the entire 2 hours on the bike. Considering some of the other options, that's not that bad but I think I might try some other drinks to see if there's something else out there I'll like better. The true test will come on a brick that has a 3 or 4 hour bike ride, but this was a good starting point.

3 comments:

Burrito Eater said...

The picture of Cheri is the best one (besides the pizza of course, but for some reason I can't see the pepperoni...did they put it under the cheese?)

One tip: I'd train with the items that they provide during the Ironman. That way you don't have to carry anything during the run and you can always snag something during the bike if needed.

cindy said...

What does "Hungry Like The Wolfgram" mean?

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