1. Fluid and Fuel during long distance races

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Then click on “Call by Computer”

3. The Components Fuel: Carbohydrates, fat, protein Water
Electrolytes: sodium, potassium, magnesium, calcium etc

4. What happens during exercise
Oxygen, water, carbohydrate (as glycogen/glucose), fat, and protein (a little) create a fuel mix to keep you going. Your body pulls this from stores in your muscle cells, fat cells and liver
Water is spread over the body to cool it (as sweat) and contains electrolytes
Initially this reaches a balance called homeostasis

5. Then what
The nice balance of homeostasis becomes unbalanced as your stores of glycogen get depleted and your body tries to switch fuel mix, which slows you down.
You push a little harder and The body also heats up requiring fluid to leave the blood and become sweat
Electrolytes leave with the sweat and more are pulled into the blood from the cells
Homeostasis becomes more difficult

6. What do you do?
Hopefully you start to drink water; however, this thins the blood and pulls even more electrolytes from the cells
You eat and this helps to spare the stored glycogen, but it is a careful balance
You take in electrolytes, but how much?

7. Some case studies
loss_1093.html

8. So how much Broad numbers 1-1.5 l of fluid per hour 30-60 gms of cho
mg sodium per hour

9. Customize for size Per Kg/hr 55 kg person (app 120 lbs)
Calories
3-4 kcal
Water
10-12 mls
Sodium
Varies mg mg

10. All Carbohydrates are not the same
The simple carbs usual end with “ose”: glucose, sucrose, fructose, dextrose
The complex carbs with “ine” multidextrine
The pathways for digestion are specific and limited to about 60 gms per hour
For most of you that won’t be enough, you will need to mix your carbohydrates
Fructose and glucose have different pathways
Multidextrin has a different pathway
Mixing allows upwards of gms per hour to be processed

11. On course Bike: IRONMAN® Perform Water Bananas Bonk Breaker Bars
Run:
IRONMAN® Perform
Water
Cola
Chicken Broth (after dark)
Bonk Breaker Bars
GU Original Energy Gels
Roctane Ultra Endurance Gels
GU Chomps
Pretzels
Fruit
Bike:
IRONMAN® Perform
Water
Bananas
Bonk Breaker Bars
GU Original Energy Gels
Roctane Ultra Endurance Gels
GU Chomps

12. Simple plan 200-300 kcals per hour (about 3 gels, or chomps)
mls of fluid (water and/or perform) note: 1 bottle of perform can replace a gel or chomp serving
2-4 salt stick capsules per hour if it is hot 1-2 if not note: 1 bottle of perform can replace a salt stick capsule
A banana, other fruit, pretzels, can replace or supplement gu or chomps
Bonk breaker replaces two gus or chomps