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Great questions Charles!
Who else is doing master’s? We all can benefit from it since swimming is all about technique!
As for your questions regarding on-bike nutrition, most athletes can’t handle only simple sugars (gels, sports drink and the like) for long course racing. Thus this is where I encourage you to start adding in ‘whole’ or real food options. Uncrustables are a fantastic option. While they do have a little bit of peanut butter in them, if practiced (and it works) it should be fine. I think PB&J is a staple for most long course racers.
A few other complex carb (whole or real food) options include: PB pretzel nuggets, boiled, salted potatoes, homemade bars from Portables book, etc. What other options are other using/considering?
This is a very important discussion so please participate! You can’t neglect or backload nutrition. You need to be getting in nutrition after 60-75 minutes. So since every training plan started with a longer ride than this threshold, everyone should have an opinion here. Please share!
Thank you for getting the conversation started, Charles!