Ironman 70.3 Bike Nutrition Tips | The simple formula I use

[@PatrickWoerner]

what I discovered: To mix it up, it can be good to mix it up with some solid food, like bars. But that's maybe my impression since I didn't like gels in the past. I have to come back to gels in training, since its the most efficient energysource. lets see what the season brings!

[@stevendaddyrue8026]

Thanks great content, I have taken a lot from you in my own 70.3 prep racing 9/19 and stoked

[@TamaEnergy]

I like gels and ceral bar chunks and gels i like solid food i find it stops peaks and drops

[@andreivirschi]

Good video

[@dennisdeleon7868]

I just stumbled on this video now. Great content, I have one question though. You mentioned water as hydration but can you take electrolytes with the gels instead, like Nuun dissolved in water as your hydration. Would it affect how the gel is absorbed in the body? Thanks.

[@rinaldolo2645]

Great tips. How did you find riding in Bali with the local traffic?

[@PatrickDelorenzi]

Hey Rinaldo! To be honest I find bali traffic WAY BETTER than for instance thai traffic. In bali there are so many different little back roads with nobody, it’s fairly easy to ride with no one around you. I really rigged it and to be honest I did not find it a problem, it’s very much controlled caos

[@notmyrealname6272]

Loved this. So clear and practical. Just did a three hour training ride and suddenly got freezing about twenty minutes from the end. It was on turbo so temperature consistent and I’d say pretty wam although I use a fan. I’d eaten and drink every 15 mins just small amounts (experimenting with how much) but as I say was suddenly freezing and had to put another jersey on. Any idea what may have caused this? It wasn’t high intensity just zone 2-3.

[@ironnurse4845]

Were you shaky as well? As a general rule of thumb, “cold and clammy you need some candy” aka your glucose stores are depleted. These are classic symptoms of hypoglycemia. Maybe try and eat/drink more carbs throughout your training sessions. Doing my first 70.3 in a few weeks and can’t wait. I believe more is better than less when it comes to nutrition. Don’t you love this life of learning and figuring out what our bodies need to keep going. Keep it up👌🏽

[@notmyrealname6272]

@@ironnurse4845 wow thanks so so much that’s really helpful. I’m sure you’re right. I’d tried 37g per hour and I’m guessing it wasn’t enough. I’ll try a lot more next time. I felt ok till then but it went quite suddenly. I was surprised because it was definitely a lower intensity workout but I guess over time that effort builds up. Good luck!!!! Total respect. Amazing. :) Yes it’s all a very steep learning curve in my case. I find the food thing the hardest to get right.

[@PatrickDelorenzi]

Great insight!

[@Forex-vj7dc]

so your telling me I need to eat 27 gu gel in a 6 hour half iron man distance? that seems like a lot (each choco gu has 21g) and i weigh 95kg at the moment

[@PatrickDelorenzi]

Yes exactly -> the new guidelines (if you check the more recent videos race recaps I explain in detail) I follow are 110-120g carb x hour on the bike and 90+g on the run. To get in more than 60+g per hour make sure your nutrition is from dual source (glucose + fructose) as glucose only will be limited to ~60g x hour because of the transponders the body uses saturate at that limit, whereas fructose uses another pathway and can be added on. The more carbs you can eat without having stomach problems, the higher intensity you can sustain for a prolonged period of exertion

[@PatrickDelorenzi]

Btw i weigh 70kg

[@Forex-vj7dc]

cool, this is all new to me. thanks for your help@@PatrickDelorenzi

[@jhvisual5393]

@5:14 - I don't understand which way is it....more fructose increases the absorption or more glucose?

[@PatrickDelorenzi]

Yes exactly - everyone used to say 60g of carbs x hour because that is the upper limit our body can absorb of straight up glucose. All the companies made maltodextrin based products, a complete rip-off since straight up SUGAR which is 50/50 glucose fructose solo allows our body to process 100+g carbs x hour! Maurten refined this ratio and packaged it into a delivery system which is really effective, they are the best gels hands down

[@ricardofuentes627]

What about bananas

[@PatrickDelorenzi]

Good stuff but personally I don’t really like them much