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.