This is the last installment on fueling. Let me start by saying that this is what I’ve tried and what seems to be working for me. Everyone is different, and you need to figure out what works for you. Some of the things that you need to look at though are electrolytes, water intake, and calories. Those things can be taken in many different forms. Calories for everyone doesn’t mean sugar just like water isn’t necessarily plain water, and electrolytes can come as pills, gels, liquids, or real food. Experiment and figure out what works!
Metabolic Efficiency Training (MET) seems to be working for me with the use of Ucan and Osmo for my long workouts. I added the Osmo for the electrolytes since that’s what I think has been my problem on a few rides. Osmo has 9g of carbs per serving which is lower than most other electrolyte drinks, so it doesn’t spike blood sugars like some gels can, and with Ucan, spiking blood sugar is counteractive to what it does. A nice side effect of MET, for the first time in 2 years of running and training, I’m finally seeing weight drop off, and it’s without limiting how much I eat. I’ve actually dropped over 13 lbs in about 3 weeks simply by following MET and using Ucan for long training sessions. This wasn’t my goal in using MET and Ucan, but it’s a nice side effect!
I’ve now had 2 rides over 50 miles with the Ucan and Osmo with a 30 minute run after. Each time I’ve had 3 scoops of Ucan with protein (300 calories) and a Pure Protein bar (200 calories) prior to the ride. For most people, I’d guess it’d be too much protein, but I haven’t had any GI issues with it, and it seems to work. Over the last few months, I’ve started to realize my body needs more protein. On my bike, I carried 4 servings of Osmo (140 calories, 36g carbs, 720mg of sodium) mixed in 40 ounces of water and 2 scoops of Ucan without protein (160 calories, 42g carbs, 320mg sodium) mixed in 24 ounces of water.
Both rides have gone well, but I have felt like I was having to force myself to drink the Ucan on the bike even though I didn’t feel like I needed it. The first ride, I made sure I drank the entire 24 ounces, and honestly, I felt great, but I just wasn’t sure that I needed it, and I only got in about half or 20 ounces of my electrolyte drink. The second ride, I only managed to drink about 8 ounces of the Ucan, and I still felt great, but I was able to get in 35 ounces of my electrolyte drink. Neither ride was super hot, but I’m thinking that for the Augusta 70.3, I may actually want to just take extra Osmo instead of the Ucan on the bike if it is really hot. I will carry some type of gel or bar just in case I need the calories either way, and I’ll continue to experiment with this over my next few long rides.
On my run, I’ll carry a handheld with 2 servings of Osmo (70 calories, 360mg sodium) in it. This is the part that I’m most concerned about. I won’t get a feel as to how I’ll be holding up during the long run after the bike since those runs are always short in training, but I plan to carry a gel or two just in case, and I’m sure I might have to resort to some of the course offerings as well.
Now, in case you haven’t done the math, not including my 500 calories breakfast, I will only be taking in 300 calories max on the bike and another 70 on the run, so for a HIM, that’s a total of 370 calories over about 7 hours(I hope). Yes, it scares me too which is why I’ll carry a bar and couple of gels just in case, but today went well and I only took in about 177 calories on a 3 hour 20 minute bike ride followed by a 30 minute run.
Bottom line, go out and experiment with what you think you might want to use on race day! I still am.
Next up……. what’s your biggest fear the night before a race? Yep, mine came true.