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| 2 hours prior: 2 Race Caps, 4 PIC's |
| 1 hour prior: 2 Race Caps, 3-4 Endurolytes, 2 Anti-Fatigue Caps |
When I ride, my food "goal"
is about 300 kcal/hour. Approx. 200-250 kcal/hour is okay (for an
hour or two) when it gets hot outside and I'm involved in a "hard" effort
(e.g. long climb). My hydration "goal" is 24 - 28 ounces of H2O/hour.
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Add above to large water
bottle and shake thoroughly
The Large bottle (30 oz.)
will hold 24 oz. of water w/ 3 scoops of S.E. in it.
If rider desires, S.E. can
be flavored with:
2 Tablespoons of Hammer
Gel (100 kcal). My 2 favorite flavors are Apple Cinnamon and Raspberry,
but I like them all.
When I add the Hammer Gel
I use 1 less scoop of S.E. so that I still get ~ 300 kcal/hour.
I used Espresso Hammer Gel
only at night (contains caffeine, helped me to stay awake).
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| Every 1 hour: |
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3 if OAT is 80ºF - 89ºF 4 if OAT is 90ºF - 99ºF 5 if OAT is > 100ºF |
| Every 2 hours: |
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| Every 4 hours: |
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Other food that I had with me but did not eat much of:
Fruit: Orange, Banana,
Apple, Cantalouple, Dates, Raisins
Bagel
Soup - 1 bowl (Miso w/ Tofu)
Rice
Saltines
Clif Bars
I really subscribe to E-Caps
/ Hammer Nutrition philosophy:
AVOID SIMPLE SUGARS!! You're stomach will thank you for it.
Tell them Jeff "Jaguar"
Martin (customer #22470) sent you and receive 15% off of your first
order.
When all was said and done at the 508 finish line, I had consumed just over 14,000 kcal and had drank just under 7 gallons of water over the 36+ hours.