Ok, we have taked about hydration and nutrition but let's get specific.
While I don't love these long affairs, I have done about 6 of them over 6 hours. All have been successful. Hydration/Nutrition is just as important as pacing when I go over 4 hours. My first long race was in Europe took 11:22.....yes, that is 11 hours and 22 minutes, and I beat all of the 9 fellow Americans who accompanied me. Most were much stronger riders. They obviously were not smarter racers.
Here's what works for me. I try to knock down about 400-450 calories per hour. I:
* only eat and drink things that have previously worked for me. Nothing new!
* drink a lot of calories. I add Carbo Pro to Gatorade.
* drink at least 1 large bottle of fluid per hour and sometimes a little more.
* start drinking about 10 minutes into the race.
* eat sport beans, shot blocks, gu and dried fruit.
Solid foods and fiber just don't work for me. I once starting chewing a bite of Cliff Bar and it's mass grew 3x in my mouth. Seriously, these foods take to much to digest when you are going hard.
I use a Bento box for the beans, gu, etc....it is an accessory made popular by 70.3 and Ironman athletes. CT has one for about $10. I started biking late in life and I need very convenient items when I am going 21 mph.
I will take 4 bottles with me at the start. I strongly recommend you do. Don't tell me they are too heavy. Teenie and I use the guns that fit behind your seat, but you can put them in your jersey. Once empty, you can jetison them as we pass a rest stop if you like(they are only $4 and hey, you don't have to wash them). I will have another 4 at Marion with Jim.
We can not wait in line at a rest stop for fluid. They won't have what you normally drink, and if you think you are going to make this on drinking water, God rest your soul!
Your plan may be different......have one. If you have not done many of these, send your plan to me. I will play Devil's Advocate. Getting this right is key to making May 24th a good day.
5 comments:
I suppose you can find a "gun" for behind your seat and a "bento box" at Carolina Triathlon? I can't carry bottles in my jersey as it hurts my back...
Thanks for the advice, Randall!
The guns and the bento are available at CT. Make sure the gun connects to your seat well. I use a metal clamp and TACX plastic holders. The bottles stay in the very well.
I have always had good luck with the X Lab products for behind the seat bottle carriers. They have several different models.
I have a couple of Bento boxes if someone wants to borrow one.
a couple of things to add
0 Start hydrating 2 days in advance... I keep a water bottle around all the time and am constantly drinking and refilling it.
0 I plan on drinking a large bottle of Perpeteum (Hammer Nut) the morning of the "event" and eat a good breakfast.. (all this is individual, but you must be "topped" up as 6+ hours is as much about the "tank" as it is the engine.
0 Since we have a sag at Marion I will only carry 3 bottles (1 Pertetuem, 2 water) AND they should be empty at Marion.
0 I am a P&J (or honey) and dried apricots / figs (to Marion)
0 At Marion (remember you still have 3 or more hours to go) I will only get 2 water bottles as I do not want to carry one in my jersey. Food, Food....There will be several water stops on the BR, if you need more later. (also get any jackets, gloves as needed)
0 remember you will roll along for about 8 miles after Marion and it is a good spot to have "lunch" on the bike....eat well here... when you see the lake (Tahoma) you should be finishing eating as the climbing for real starts shortly ahead.
0 Another tip is to put a bottle of Sea Breeze and a small wash cloth in your bag for top of Mitchell.... it is an astringent so you can wipe down with it and not get sopping wet... you will be happy you did for the 1 hour bus ride back to Marion.
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