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04, February, 2012, 04:02:16 PM

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Ian
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« on: 24, January, 2010, 04:20:46 PM »

Hi all,This is my first ultra marathon event .Whilst I have done triathlons and marathons before ,I am keen for any advice on food and drink strategy for this race.My issue is I find it difficult to hold food down whilst running and I have in the past used gels and chocolate.Therefore I dont think wood fired pizza at the half way mark will help.
Any tips,hints,tricks?HuhHuh??
Cheers
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Shane
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« Reply #1 on: 05, February, 2010, 03:31:52 PM »

An excellent book, and my bible at the moment, is 'Sports Nutrition for Endurance Athletes' by Monique Ryan, Second Edition. Check out the reviews online. It is the best out there that I can find.

Happy training (and eating)!

:-)
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Andrew
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« Reply #2 on: 05, February, 2010, 09:19:14 PM »


Really it's down to what works for you and the best way to fin out is by trial and error (ideally before race day!)

There's a similar book I live by (Endurance Sports Nutrition by Suzanne Giard Eberle), which explains what and why your body needs certain foods/electrolytes/fluids, and also covers different sporting disciplines, different climates and even includes a section for vegetarian atheletes.  Thankfully it's an easy read too.

It's helped me understand why I feel so bad some days and good on others, and therefore what I need to do to get myself back on track.

Bon Apetite!
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DaleMorris
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« Reply #3 on: 02, December, 2011, 04:46:40 PM »

In the last actors even more, this is not fair, Jane, but the story to continue if Jane didn't kill red Jones? Whether the show have arranged one end death or cause red John Jane go to jail? Confused.



----------------------
Gossip Girl Season 4 DVD
Fringe Seasons DVD
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Nick
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« Reply #4 on: 25, January, 2012, 01:40:01 PM »

Ian, not sure of your tri experiences but if you've done Iron distance then you might have some nutrition experience at that level  / distance which can be somewhat translated across to this run (given that the event times may be similar in duration).
Obviously there are tons of products on the market but I have had very good experiences using a combination of Endura Optimizer (powedered supplement, mixed with water), gels and Saltstick electrolyte tabs for endurance events up to 14hrs (I guess you've probably heard of Opti and Saltstick), and I am aware of many others doing the same. That said, I think a lot of people would 'top up' their nutrition in the back half with a sandwich or two, bananas etc.
In an Ironman, for example, you should typically consume roughly 1 gram of carbohydrate per kilogram body weight per hour of exercise.
In a longer enduro event, you can probably get away with slightly less (eg somewhere between 0.75-1 gram of carbohydrate per kilogram body weight per hour) but you need to have a rough idea of your potential timeframe: clearly there is a big difference in carb requirements if you are thinking 12hrs but take 18hrs instead.
The types of foods and fluids which are most suitable depend on the intended intensity of your exercise and your individual tolerance - and I note your comments about holding down solids. The higher your intensity (and, again, probably linked to whether you are aiming for 12 or 18hrs!), then go for options which are easily digested and absorbed -  sports drink, Opti, gels and lollies. If you are aiming for lower intensity, then unlike your experiences in triathlons / marathons you might be able to tolerate foods such as fruit (esp. bananas), cereal bars, sports bars, plain sandwiches, crackers, yoghurt, nuts etc. It is useful to include a combination of sweet and savoury foods to avoid 'flavour fatigue'. Including some salty options such as Vegemite sandwiches, pretzels, crackers, potato chips etc. can also be useful, especially in very hot conditions or when fluid losses are high.
Sorry if I'm repeating stuff you already know but hope it is otherwise of some benefit. I guess you can always over cater and have some different food available in your special needs bags at different feed stations, even if you don't ultimately end up eating it...
Anyway, whatever you do, make sure you practice your nutrition before the event! And, yes, Monique Ryan's book is extremely good.
Cheers Smiley
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Nick
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« Reply #5 on: 25, January, 2012, 02:02:28 PM »

I should also add that if some legend was prepared to trot out a wood-fired pizza at the halfway mark, there is no way in hell that I would turn it down!!
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