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TXrunningdiva
Posts:9
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| 09/07/2007 9:38 AM |
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| For a half ironman, what is are the caloric needs for women? What are the guidelines per 15 min/ or hour, etc? Even suggestions for oz of fluid that everyone uses would be helpful. I am still trying to get the combo right for myself. |
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Kris K
Posts:70
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| 09/07/2007 10:44 AM |
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| A good general guideline to follow is to take in about 40% of the calories you burn per hour (hopefully you have an idea of how many per hour you burn for bike/run). Depending on metabolism, some may be more or less than that, but not by much. That's about the max your body can process...too much and your gut will pretty much shut down and you'll get pretty bloated pretty fast. Fluids depend greatly on how much you sweat, but in moderately warm situations, I would guess most people to be in the 40-60 oz per hour range, but that will be highly individual. |
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Kris K
Posts:70
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| 09/07/2007 10:55 AM |
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| I think I need to clarify something. 40% of hourly caloric expenditure is usually the MAX one can process. So to be on the safe side, you may want err on slightly less than that amount...maybe 35% or so. |
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apw0397
Posts:92
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| 09/08/2007 10:57 PM |
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A lot of it depends on what you can take. Not sure if there are actual differences due to gender, but nutrition is very personal.
I know some people that do 350 cals per hour. Way too much for me. I've found through experimentation (ie cramping up due to too many calories in an Oly, fading due to not enough calories in a Half) what works for me.
Use what you've been using in training if it has been working for you so far. Race day is not the time to change things up. Like Kris was saying, if you feel bloated, you either have too many calories or just not enough water. Also make sure that you are getting enough salt. I try to get about 600mg per hour, but again, it's all about what works for you. |
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This is what I do.
http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=22399&year=&month=&day= |
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