Quote Originally Posted by rocknrollgirl View Post
I feel like I have my HIM nutrition dialed in, but I am now stepping the distance up and I am stumbling in training with the fuel.

Saturday my training partners and I did an 80 mile ride followed by a 30 min run. It was easy Z2, Z3 output, but it was really hot and humid. They are all eating solids, so I tried too. It did not end well. I felt bloated and uncomfortable.

I am trying to separate my hydration and nutrition because all of the new research it leaning toward that being better for absorption.

I think this weekend I will try chews, and Honey stinger waffles. They worked for me at 70.3 distance. I will see if I can get it to work again.
Whatever you do for HIM should work at IM distance.

I can't tolerate solids at all on race day and if there's heat then I have to cut back on my Hammer mix intake as well. This is why I do the thickly mixed bottle and straight water, I can take 3 swigs of water, and one of the mix if needed, or two and two. But if it's really hot, I cut back a lot on any carb intake and have to really decrease my intensitiy to keep from going tinto gastric lock down mode. Once that happens, nothing gets through including straight water and electrolytes. So when it's hot, I try to stay a little hungry all the time to make sure that things keep moving through my gut. Better to decrease intensity and intake than to risk delayed gastric emptying which leads to full on bonking and dehydration.

Chances are the problems on Saturday were a combo of too much carb hitting your gut at once and too much heat.