Been back in the saddle for around 12 months now. Gone from Fat, flabby and slow to Lean mean and lot faster.
Last couple of 5+ hour races I have been noticing that my stomach has been backing up till the vomit point.
Over a month ago now I had the Jarradale 6 hour. First long race run for a while. Prep for the Dwellingup 100.
Within 2 hours my stomach is in my throat, cramping starting to kick in and can't get fluids or food in.
By the 4 hour mark I am a mess, Can't even get out of the saddle, times are blowing out and world of suffering. At the 4 hour mark I stop fighting and decimate this poor tree with 4 hours of water and fuel. Massive vomit.
I chug over a litre of water with a few electrolyte tabs and bang, 15 minutes I am recovering, stronger and cramps are fading.
I then ride as fast as I can without running out of fuel and manage just under 100km in 6 hours.
Dwellingup 100 I had a similar thing happen but was aware and stop forcing water and fuel and only sipped water. Still got hit with cramps and forced a purge but overall not a major impact to times.
Have been doing the scientific approach for riding.
I have upto 3l of water in my camelbak. usually 2 shots tablets for electrolytes only and try to aim for 1 litre per hour.
My drink bottle has a homemade mix of Maltodextrin at 300 calories/hour. 15 grams protein and a little muscle eze. Usually aim for 3-4 hours of fuel per bottle like this.
I used this mixture for the 5 Dams race (240km and 2500meters climbing) and it was awesome but not race intensity. Low average HR (150 over 9 hours). D100 was over 170 over 5 hours)
Note the I completed the Dwellingup 100 in just over 5 hours 30. which is decent but not amazing. Would like to break 5 hours next year.
Thoughts?
I am pretty sure that if I stopped taking fuel and took just water with electrolytes then I would not have a problem. Am I over doing the 300 calories/hour for races?
Would it be better to aim for 150 calories/hour and reduce the stomach stress.
PS. I am yet to take a pee on a race and usually number of hours after before the first toilet stop so dehydration might be a contributor.
Last couple of 5+ hour races I have been noticing that my stomach has been backing up till the vomit point.
Over a month ago now I had the Jarradale 6 hour. First long race run for a while. Prep for the Dwellingup 100.
Within 2 hours my stomach is in my throat, cramping starting to kick in and can't get fluids or food in.
By the 4 hour mark I am a mess, Can't even get out of the saddle, times are blowing out and world of suffering. At the 4 hour mark I stop fighting and decimate this poor tree with 4 hours of water and fuel. Massive vomit.
I chug over a litre of water with a few electrolyte tabs and bang, 15 minutes I am recovering, stronger and cramps are fading.
I then ride as fast as I can without running out of fuel and manage just under 100km in 6 hours.
Dwellingup 100 I had a similar thing happen but was aware and stop forcing water and fuel and only sipped water. Still got hit with cramps and forced a purge but overall not a major impact to times.
Have been doing the scientific approach for riding.
I have upto 3l of water in my camelbak. usually 2 shots tablets for electrolytes only and try to aim for 1 litre per hour.
My drink bottle has a homemade mix of Maltodextrin at 300 calories/hour. 15 grams protein and a little muscle eze. Usually aim for 3-4 hours of fuel per bottle like this.
I used this mixture for the 5 Dams race (240km and 2500meters climbing) and it was awesome but not race intensity. Low average HR (150 over 9 hours). D100 was over 170 over 5 hours)
Note the I completed the Dwellingup 100 in just over 5 hours 30. which is decent but not amazing. Would like to break 5 hours next year.
Thoughts?
I am pretty sure that if I stopped taking fuel and took just water with electrolytes then I would not have a problem. Am I over doing the 300 calories/hour for races?
Would it be better to aim for 150 calories/hour and reduce the stomach stress.
PS. I am yet to take a pee on a race and usually number of hours after before the first toilet stop so dehydration might be a contributor.