QUESTION:
Can you give me some pointers re nutrition BEFORE going cycling in the morning. As we leave so early, it is tempting to head out without anything in the stomach, and then rely on "gu's" to keep me going. The problem with this is that after 30 minutes & am "flat".
Do you recommend having something before leaving and if so, what, or will a liquid meal replacement do on the cycle?
ANSWER:
Before Monday's run, I have a Sustagen drink (either mixed with water or milk...though milk can cause a bit of gastro upset). This gives me about 30g of carbs prior to the run and avoids that empty feeling. For Wednesday's ride, this is much more demanding from a energy consumption perspective (at least until the runs become longer). You'll need to get up an extra 15 mins earlier (sorry!) and have a bowl of cereal or some toast and jam. Sustagen is another source of fuel but in liquid form so better for those whom suffer with uspet stomachs when training. Aim for ~ 45g of carbs for breakfast. This will have a massively positive impact on your session so long as you keep everything quite plain and bland. Allow ~15 mins before heading off on the bike after finishing your meal and spinning steadily for the first 10 mins. Top-up with "fuel" during the ride such as with the energy gels or the GUs that you suggest.
I have attached some important Nutrition Advice which you would do well to have a good read through re. nutrition strategies for training and racing in the build-up to this Half Ironman. Further information can be sourced at
http://www.swimsmooth.com/freearticles.htm#NUTRITION
