Thread: Endurance Racing Nutrition?

Originally Posted by Trackhead

You only pissed once in twelve hours? Sure you're drinking enough?

in 100k 60 miles.

Most people wont have to go the entire race despite being well hydrated. I have gone 6 hours with out peeing, and at the end of the race pee was clear.

Originally Posted by Trackhead

You only pissed once in twelve hours? Sure you're drinking enough?

Yeah, 62 miles 6 hours. Drank about 20 oz per hour. Next race is 12 hours.

I can't add much to this thread as I don't race and substain on carbonated high fructose beverages gummi bears and mind numbing substances,
but feel complelled to add the only two people above the age of 12 that I have heard refer to their age in any thing but round numbers are Trackhead and Tanner Hall and for some reason I find that amusing.

Originally Posted by JTrue

Yeah, 62 miles 6 hours. Drank about 20 oz per hour. Next race is 12 hours.

It must be my old man prostate. Maybe I need some Detrol LA, or one of those funky prostate friendly seats.

x10 for hammer

like to use gel with filling 1/8 of the flask with a little water and mix in the gel....changes the consistency a good bit.

recoverite is just an easy choice for not using a blender and multiple ingredients and doesn't bother the stomach.


with this said.....my long rides on the mtn bike are typically no more than 3-4 hours and most likely in the 2-3 hours range at a good pace.

any longer than that...I have mental breakdowns and start dreaming of budweiser and bacon.......

Had the chance to test out Perpetuem during a 12 hour race yesterday. Rode SSolo 14 laps ~14 k vert and 112 miles. Worked very well, supplemented with gel. Equated to 1 scoop of perpetuem and 1 gel per hour, 235 calories. I think next time, I'll just make one bottle with the Perp and gel mixed. Think I could of taken in a couple more calories per hour though. Ate 1/2 a clif bar when I pitted after one lap and it went down fine, tried to eat another 1/2 while riding downhill after an uphill section and had to spit it out because I couldn't get it down. While whole food may work for some during high heart rate activities I don't think it works for me.

Yesterdays 70 mile road ride kicked ass, 14mph ave, previous best was 60 at 10. No preride breakfast, had 2 gels and half a double bottle of heed in the first hour, then a nice cuppa coffee. Trying the heed early in order to preload electrolytes, which Perp doesn't have. Dumped two scoops of Perp into the heed and filled up. Went thru that, two more gel, and 1.5 4-scoop bottles of Perp over the next 4 hours. Felt great, even charged the hills at the 4 hour mark and the 15mph headwind the last 45 minutes. Yeah Jtrue, might try bumping the Perp up a hair. I'm having pretty good luck with mixing it double, 4 scoops, and using it as a '2 hour bottle'. You definitely want more perp than gel after the first two hours. Great racing btw, although more gears are available.

edit: just fyi, those little 'half' ziplock baggies, Kroger's 'snack bags', are the perfect size for four scoops of Perp.

staying a tad ahead is a good strategy. remember by the time you are thirsty or hungry you are behind in liquid or food.

you can add endurolyte from hammer or elete to either heed or perpeteum and have a winning combination.

i personally double the hammer product and add the normal amount of endurolyte for my mix, but everybodies should fit their needs up to the max that can be absorbed.

i went for a five hour ride yesterday. at the four hour mark i passed my car and picked up new water bottles pre-filled and sitting in my cooler. well i didn't notice they were still frozen, so i ran out of stuff to drink on the trail because i had two bottles of iced water/product.
it was very warm and i cramped by hour five and had to limp back to the car. was planning on two more hours but my legs were toast.

usually the iced ones melt quick enough to be drank, but i needed to drink them right away and they didn't melt quick enough for that. they were in insulated bottles as well.

Originally Posted by JTrue

Rode SSolo 14 laps ~14 k vert and 112 miles.

Holy fuck

Originally Posted by OilCanRacer

staying a tad ahead is a good strategy. remember by the time you are thirsty or hungry you are behind in liquid or food.

you can add endurolyte from hammer or elete to either heed or perpeteum and have a winning combination.

i personally double the hammer product and add the normal amount of endurolyte for my mix, but everybodies should fit their needs up to the max that can be absorbed.

i went for a five hour ride yesterday. at the four hour mark i passed my car and picked up new water bottles pre-filled and sitting in my cooler. well i didn't notice they were still frozen, so i ran out of stuff to drink on the trail because i had two bottles of iced water/product.
it was very warm and i cramped by hour five and had to limp back to the car. was planning on two more hours but my legs were toast.

usually the iced ones melt quick enough to be drank, but i needed to drink them right away and they didn't melt quick enough for that. they were in insulated bottles as well.

Yeah, I was popping an Elete tab every lap. Makes more sense to just mix it in though. I've ran into the problem of iced bottles before, not fun. Went through a lot more water then I thought. Was planning on 24 oz every lap, with dumping water on my head and drinking about 32 oz per lap I ran out and had to start filling bottles every lap, luckily I brought a 5 gallon camping jug with spigot for quick refills. Next time I'm bringing someone for support and to drive the car home.

Speaking of water, how do y'all that use camelbacks monitor your water intake? I've been shooting for that 20-30 oz/hr range, and think i usually hit is, but it's hard to get an accurate measurement guess when refilling.

Originally Posted by Tye 1on

Speaking of water, how do y'all that use camelbacks monitor your water intake? I've been shooting for that 20-30 oz/hr range, and think i usually hit is, but it's hard to get an accurate measurement guess when refilling.

Why the Camelbak Flow Meter of course, it can be yours for the low cost of $20.00.

Camelbak Flow Meter

No kidding. There's a Camelback Flow Meter.

Flow Meter.

Just sayin'.

Originally Posted by JTrue

Why the Camelbak Flow Meter of course, it can be yours for the low cost of $20.00.

Camelbak Flow Meter

Well, no shit...

Great ride Saturday, just under 90 miles from jackson-kelly-moose-moran-signal-jenny lake-teton village-town. Seven hours total time, 6:20 riding time. Nutrition worked really well, an espresso hammergel for breakfast, double bottle of Heed [thinking the orange is my favorite so far, followed by strawberry then melon] and 3 hammergel [montana huckleberry ftw] over the first 1.5 hours, nice cuppa coffee, then Perpetuem at the bottle/hour rate [i mix it double over two hours], and another 3 gel servings.

Consistent energy all day, even in the second hour when i was being pushed to go a bit faster than i usually do at that point. No GI issues, felt strong at the finish, only thing sore the next day was the shoulders, which came around after the first dozen golf swings. Thinking this is the nutrition plan for the century in 3 weeks.

Originally Posted by SaltMind

Also, I've never tried this recipe because who has the time but it does dovetail with TH's post about incorporating more fat into the diet even during a race. Garmin-Slipstream Pro Tour Rice Cake Energy Bars:
By Dr. Allen Lim

1 cup sushi rice
3 eggs
Bacon, Canadian bacon or ham
Balsamic Vinegar
Soy Sauce
Other Ingredients as desired -- Parmesan cheese, salt, honey, fruit

Bumping this thread to say that this has been my go to touring meal on long days all winter long and it has been money. I make it the night before and cut it into three big pieces or four slightly smaller one's setting one piece aside for breakfast eating it an hour before hitting the skintrack.

A short time ago I took advantage of the longer days and recreated the nearly 14k Kessler 4-by-4 on fat skis eating nothing but this recipe & one homemade gel; and felt great the whole day; and felt ok the next day too, which is impressive because I'm a duffer compared to the stronger endurance athletes in the Wasatch.

Gels and liquids have their place especially on race day but for long slow distance it's tough to beat this meal.