Proof Is In The Pudding.....or Gels!

So, as I mentioned in my previous entry, I am done with solid foods on the bike.  My previous two attempts at it were horrible and netted me sub-optimal results.  Today’s ride only solidified FURTHER that liquid/gel nutrition is right for me.  I should note, too, that I did slightly alter my pre-ride breakfast as well.  Here was my workout and coaches notes:

Goal for the session is to build endurance and to learn your race nutrition: If you fuel properly you will have plenty of strength during the last hour:

1st hour = easy

2nd hour:

3 x 10 min at Olympic pace:

All recoveries at IM effort

3rd hour:

2 x 20 min at 70.3 effort:

Long recoveries

Last Hour:

Hold IM pacing, if you did your nutrition properly, you should still have a lot of strength in this last hour.

And here are my notes and nutrition info:

"On bike = 4 scoops EFS in 56oz water, 1 EFS power shot (400 cals), 2 gels, and regular water. 1000 cals total. Felt strong the ENTIRE time! (80.08 miles in 3:58:21 = 20.2 average mph)"

After my ride, I did a 20min out and back brick run.  I ended up going 2.32 miles with an average pace of 8:43 min/mile.  Here are my notes for the brick:

"Felt VERY comfortable. Nutrition was good off the bike."

My breakfast:

1/2C egg whites, 2 pieces whole wheat toast, 3T peanut butter, & 1 sugar cookie!

This was my first time using the EFS Power Shot gel flask and I must admit, I’m impressed with it.  I wasn’t too wild about the vanilla flavor that I picked (next time, I’m going to try their wild berry flavor), but I’m a fan of the convenient flask (eliminated the need to rip open gel packs, fumble with them, make sure not to drop them, litter, etc).  Here is a brief look at what’s in one flask (5oz):

·         400 calories

·         Over 1500mg electrolytes

·         1000mg of amino acids

·         No gelling agents

And here is the actual ingredient list:

And a stock photo:

 As for the gels, I’m finishing up my Power Bar 2x caffeine tangerine flavored packets before I move back to Gu.  It seems as though IM has gone back to providing Gu gels on the course.  I’m OK with either, so it’s not really that big of a deal for me.  I’ve seen that they will be offering regular Gu and their “Amped up” version called Roctane.  As if Gu wasn’t expensive enough, their Roctane brand is TWICE as much as the original.  I might buy both and integrate them for my training, but not so sure I’m sold on Roctane enough to make it my usual go to energy source once IM is over.  I guess we’ll see soon enough.  I will say, however, that some of the Roctane flavors (specifically blueberry/pomegranate, island nectars, and cherry lime) sound awesome!