Fueling

[kelownagirl]

Right now, all I ever drink is water and if I'm riding longer than 2 hours, I'll pop a few shot blox. Do I need to take anything different for my sprint tri which is only 1.5 hours but probably be hot, and I will be going all out? Electroytes or ? If I should be considering that, I want to try some now so I can see what my tummy will tolerate. Suggestions?

[Veronica]

When I'm just riding I can do two hours on just a gatorade/water mix. But there is something about running. I need to have something at about the hour mark if you throw running into the mix. I like Hammer Gels. They are a little messy, or I'm a little messy But they sit well and I can eat them on the move.

I'll be experimenting on Sunday with Sustain in my bottle for the ride. I use it all the time on my long rides now, but I want to see how it sits during the run.

V.

[kelownagirl]

When I'm just riding I can do two hours on just a gatorade/water mix. But there is something about running. I need to have something at about the hour mark if you throw running into the mix. I like Hammer Gels. They are a little messy, or I'm a little messy But they sit well and I can eat them on the move.

I'll be experimenting on Sunday with Sustain in my bottle for the ride. I use it all the time on my long rides now, but I want to see how it sits during the run.

V.

What's in Hammer Gels? Anything different than shot blox?

[Veronica]

I think for me the big difference is I don't have to chew a gel. I'm not sure I can chew and run.

The ingredients are totally different. Shot Bloks have more sodium.

Eating Shot Bloks on the bike will get you through I would think.

V.

[kelownagirl]

I think for me the big difference is I don't have to chew a gel. I'm not sure I can chew and run.

The ingredients are totally different. Shot Bloks have more sodium.

Eating Shot Bloks on the bike will get you through I would think.

V.

I figured I'd eat them on the bike - yeah. But I can eat them when running - I've tried. More proof that I run too slow?

Oh, and so far the gels I've tasted were GROSS!

[Veronica]

I figured I'd eat them on the bike - yeah. But I can eat them when running - I've tried. More proof that I run too slow?

Oh, and so far the gels I've tasted were GROSS!

No, I think it just means you're more coordinated.

The only gel I like is espresso flavor.

V.

[alpinerabbit]

Right now, all I ever drink is water and if I'm riding longer than 2 hours, I'll pop a few shot blox. Do I need to take anything different for my sprint tri which is only 1.5 hours but probably be hot, and I will be going all out? Electroytes or ? If I should be considering that, I want to try some now so I can see what my tummy will tolerate. Suggestions?

I read 200ml of sports drink or one gel 20min before the swim. Your glycogen stores should last at least an hour. In fact, I think the glycogen stores are underestimated - I read something like 2-3000 calories is stored!
*Maybe* pop another gel on the bike, drink water on the bike and then water at the aid stations on the run?

I think the electrolytes should be taken up before the race if it's so short. I've been loading Mg all week and will nicely salt my pasta tonight.....

[teawoman]

I read 200ml of sports drink or one gel 20min before the swim. Your glycogen stores should last at least an hour. In fact, I think the glycogen stores are underestimated - I read something like 2-3000 calories is stored!
*Maybe* pop another gel on the bike, drink water on the bike and then water at the aid stations on the run?

I think the electrolytes should be taken up before the race if it's so short. I've been loading Mg all week and will nicely salt my pasta tonight.....

I found I cramped up into the run when I didn't take in any gatorade on the bike for one sprint tri. That was more electrolytes, tho...I had enough energy. I made sure I didn't do that again and it has not happened since.

[Urlea]

When I did my sprint-tri I stuck to shot blox (taken on during the bike portion, I'm another one who can't run and chew at the same time. ) and gatorade.

It worked great for me, although gatorade has more sugar then I care for and when I'm racing sugar just isn't appealing. I did find something that I am interested in trying as an alternative. It's called Mona.Vie and comes in a bottle and in active gels. Have any of you tried it?

As far as gels go, I tend to stick to the citrus flavors like lemon, lime or orange that way my taste palette isn't expecting a whole lot and I'm not left with a weird after-taste. So far all of the hammer gel flavors I've tried have tasted pretty good though. Apple cinnamon was surprisingly tasty which seems strange to say about a gel, but it was.

If it's really hot, maybe have a separate bottle with water by your shoes in the transition area for T2 and grab that for the run. I found that I was thirsty before reaching the water-station.

HTH!

[Kimmyt]

The only gels I can handle on a bike are the chocolate ones, because the consistency feels more natural than if i were eating a gooey fruit one.

Also, the benefits for gels on a bike are that you can tape them to your frame in such a way that you can just rip off the gel and the tab stays taped to your bike, then you just suck and don't lose speed as you do it. I would imagine it'd be hard to fiddle with the shot blocks and bags.

K.

[Veronica]

I would imagine it'd be hard to fiddle with the shot blocks and bags.

K.

I have a small bento box on my bike and I dump the blocks right into it.

V.

[alpinerabbit]

I found I cramped up into the run when I didn't take in any gatorade on the bike for one sprint tri. That was more electrolytes, tho...I had enough energy. I made sure I didn't do that again and it has not happened since.

I do not think you can lose enough electrolytes on a sprint to cramp. Musta been psychological or you hammered too much. Or you were low from the start.

[teawoman]

I do not think you can lose enough electrolytes on a sprint to cramp. Musta been psychological or you hammered too much. Or you were low from the start.

Quite possible. I was out there for about two hours. Except I don't think my calfs would agree it was psychological!

[kacie tri-ing]

I love the apple cinnamon hammer gels too! They also do not have refined sugars in them. I had about a half of one(that is when it gets messy!) at the beginning of the ride in a sprint, and it worked out well. I would try it out first though!

[teigyr]

All the gels to me are nasty. I think it's the consistency which I've heard described as "horse snot". I figure they're only in my mouth less than 30 seconds so I don't even care that much about flavor. I DO like the caffeine ones, the more the better. If I'm to the point where I need gel, the caffeine helps.

I like the shot bloks, they are yummy. They don't work for me with running though because I also have a coordination problem I don't get quite the same effect from them either.

I use Cytomax in my water bottles. While I know I have stores in my body (and more than enough, no doubt), the combination of gel and Cytomax really helps with energy and recovery. In a sprint tri, perhaps it's not necessary but I did have a double caffeine gel before my ride and some cytomax in between my ride and run in the last tri I did. I finished feeling really good and was so energetic I wanted to go for a walk when we got home. (Of course it was just a ploy to go to the local pub for burgers and beer!)