Since I failed taking in nutrition at New Orleans, I decided for this 70.3 I'm going to do some real nutrition testing. It's hard for me to practice race nutrition since I'm usually not hungry for the first couple of hours of training and I jave trouble eating if I'm pushing hard.
I need to go back and re-read the nutrition propaganda I read while preparing for NOLA, but if I recall correctly, I need about 250-300 calories/hour on the bike. My training plan this weekend called for a four hour ride so I figured I might as well get started practicing. I mixed a three hour bottle of Infinit ride formula, that's six scoops in a 20 ounce bottle for a total of 840 calories. Loaded another bottle of ice water, grabbed some honey waffle stingers, put on some sun screen and headed out about 8:30 am on Memorial Day. I also wore my heart rate strap for the first time in forever. My goal was to keep my hr under 150 since I know when it's above 160 or so, any calories I take in just sit there.
It was already starting to get warm at 8:30 in the morning and it was a bit windy, but that's pretty typical for the St. Louis area and I was really glad it wasn't raining. I've done 4 hour trainer rides before and they are mind numbing. I have a nice 26.4 mile loop that goes right past my house so the plan was to do two of those loops plus a 15.4 mile loop.
I took a decent size sip about every 15 minutes and followed it immediately with water. It was very strong and didn't sit well for a few seconds but that feeling went away pretty quickly. So I just rode on and on, taking in nutrition like clock work, enjoying the day, saying good morning a bazillion times and letting my mind wander aimlessly. I finished the bottle about 2 hours and 45 minutes in and was glad to be done with it. That's the most calories I've taken in on the bike by far and I didn't barf so success!
After two laps I was still feeling pretty good, even though it was over 90 degrees, so I decided to do another 26.4 mile loop and go for 80 miles, my longest ride yet. I ate a honey waffle stinger during hour 4 for another 180 calories then I was done eating even though I had a ways to go. The last loop and a half, I stopped and poured water over my head a couple times to cool off. After the ride I had salt caked all over me but felt pretty good. Even my knees and butt felt pretty good considering what I had just done.
|just a little salt