Reply To: Share Tips for Big Rides

[The Slinky Otter]

Hi Duncan. I did IM Wales a few years ago. As you mention the key is eating before you get hungry. Here are a few tips:

1. Don’t eat immediately after the swim, wait until you’re on the bike for a few miles first. A friend ate too early doing his IM (as he got his wet-suit off running up from the swim) and his stomach went into meltdown. He had 12 shit-stops on the bike! They say you should burp or fart before eating as this shows your digestions system is working again, for whatever reason it doesn’t when swimming.

2. Eat loads on the bike. I had an energy bar and an energy gel every hour, but staggered. i.e. Energy bar on the hour and then a gel half-past the hour. I used High-5 energy bars and Torq Gels (Rhubarb ….mmmmmm). If i were you, i’d decide what gel\bars you’re going to use and stick to them from now on in training and on race day.

3. Drink loads on the bike. I drank 3 litres in total on the bike. Two large bike bottles, then refilled them. I took capsules of energy powder with me to refill the two bottles so I stayed on the same stuff (Torq Energy Powder). Pembs bikes sell this and little refill canisters.

4. I used a camel back and just gels on the run. I sipped the camelback little and often and took one gel every lap. I used 1 litre from the camelback in total and drank water from the fuel stations when I fancied. There is a good variety of drink\food on the fuel stops on the run, so you dont need to panic about taking stuff with you.

5. Stick to your nutrition plan no matter what, even if you’re not hungry KEEP EATING AND DRINKING.

6. Have fun. It’s a brilliant and well supported event.