Endurance Sports

OH Friends, I need some help concerning endurance sports and gastric bypass.  I bonked today on a olympic distance triathlon.  I would really apprecaite it if any endurance athletes on here would share with me about their nutrition while training and racing.  I still only get around 12-1500 calories per day, and I suspect that is not enough for what I am doing.  I am successfully using EFS electrolytes for hydration.  I have not tried gels.  Wonder what kind some of you are using or if they make you dump?  It would be really great to open some dialogue on this.  I want to keep racing this summer and fall and I have a couple of marathons in the works this fall.
Thanks.

i'll start off with a VERY BIG caveat.  everybody is different.  you will hear a lot of different opions about what to do, but ultimately it is up to you and your medical team to make significant decisions for you including major diet changes etc.  if you haven't already, i also suggest two things.  1)  know your BMR/RMR (basal or resting metabolic rate), unless you know how much you burn without exercise, you are shooting in the dark regarding nutrition, 2) include a sports nutritionist in your medical team to discuss these issues.

that being said, i'm 6'0" and weight around 235/240, pretty low fat% and a fair amount of muscle mass.  my last RMR had me burning just over 1900 calories per day not including exercise, which put my daily fuel goal around 2400 to 2500 per day when you adjust for lifestyle.  this does not include major workouts however.  during training i eat a pre-workout meal which usually consists of a banana and a granola bar that is around 150 calories, and i eat a protein bar w/ 15g of protein and 190 calories post-workout and some poweraide zero.  during big training runs/rides i use poweraide zero for hydration and some electrolytes and clif shot mocha gels for fuel.  typically one per hour during long workouts and more frequently during races (usually every 40-45 minutes during long runs of a half or full marathon, and once per hour for long bike events, for shorter distance tri's i usually take a gel before each stage during transition and before the swim).  like i said before, everybody is different, but this works for me. 

Good to hear from you bro, it's been a while.... Before I throw my ideas out there, when you say you "Bonked" what did you do for nutrition? How much? How much or the EFS and or water did you consume? How far into the race did you bonk? Sometimes it is easy to bonk as a result of dehydration, and most folks can do well on consuming 200-300 cals per hour during endurance events.

My nutrition consisted of salad the night before the race.  On race day morning I had about a half a cup of trail mix.  Nothing once I started racing.  I was afraid of eating too many carbs for fear of dumping. 
I hydrated well for 2 days prior to the race and used EFS in my water the day prior to the race.  I use one scoop of EFS per 16 ounces of water.  I had one water bottle on the bike with me.  It was an EFS bottle.  I finished that bottle just before finishing the bike ride.  I was at mile 20 on the bike when I started fading fast.  By the time I got to the run, I only had a shuffle and a walk left.  I checked my urine right after the race and didn't see indications of dehydration.  I hope this helps.
Yes, Dan.  I have been away for a while.  I'm travelling on business nearly two weeks out of every month right now which hinders training, but I always manage to get runs or stationary bike rides in while out of town.
Thanks for the help.
Rod

Rod,

Most people who dump after RNY dump on Simple Carbs, usually in the form of refined sugar... Carbs are vital in Endurance Sports! Wheat, granola, Fruits, Veggies, pastas, etc.... If all you had was a salad the night before, especially if it was iceberg lettuce, that provides really no nutritional value aside from water and FIBER, which IS NOT good for a race day... Like Scott said: Trial and error gels and different things like Cliff Bars, Sports Beans, Honey Sticks, etc, and if you are clear at home, try them in training. You need to up your carbohydrate intake the days leading up to the race. Again, Carbs are essential for endurance athletes, and most post-op RNY'ers dump on simple sugars not so much carbohydrates as a whole. I have never dumped and I use every energy source under the sun while training/....

1 word of caution on the gels or bars or whatever you decide to use.
I can use them all and I have had an RnY.
I always sample them at home first when I am close to my bed and a restroom.
Then I'll take them out on a short run, then a longer run or ride.

The gels vary from company to compay and flavor to flavor.  Some will have caffeine added as well.
Protein is o.k. on the bike, but you really don't want something sitting in your stomach during the run.
You want easily digested while still not making you dump or giving you gastric distress.

The first gel I had sat like a rock in my stomach.  It was suggested that I try watering them down.
So I got a couple little Gel squeeze bottles and put a couple of them in there with some water and shook them up to mix them.  I haven't had an issue with them since then.  It's also cheaper if you buy the gel in the big multi use bottles and put them into your smaller gel bottles.

I also use Infinit nutrition.  They have a dietician on staff that worked with me and my requirements because of the bariatric surgery.  They make a custom drink for you.  I have one for the bike which has protein in it, and one for the run with no protein.  I haven't had an issue with either of these causing me to dump.  The think I like about this is I get my nutrition and my electrolytes and fluid in one easy source.

Unfortunatley like Bill said, everyone is different and what works for me may not work for you.
It's a trial and error thing.

I also agree with what Dan said about drinking.  I now set my watch to beep at me every 10 minutes to make sure I drink.  The worst I have felt was when I didnt drink enough.   

Good luck finding something that works for you.

Scott

Thanks for coming back so quickly with these replies, friends.  I will put it all together and formulate a plan.  I sent Dan some amplifying info and will wait on his reply also.  I really appreciate you taking the time to answer.  Thanks!

I'm glad I came upon this discussion. The past 3 training day I have been "hitting the wall". 2 time while running my 7 mile route, and yesterday during my 22 mile bike ride. My surgeon's plan doesn't allow us any starchy carbs,only fruits and vegetables. When I talked to the nutritionist about my training and how tired I have been she told me to increase my protein,but its not really working. I am doing my first triathlon in October, and my first half marathon in November so this have been worrying me a lot. Before morbid obesity came into my life, I was a great runner, I even tried out for the Army 10 miler team, but missed the cut-off by 2 minutes.

That's exactly what I am talkinga bout Jillian.  The dieticians and Doc's are great, but only another gastric-bypass endurance athlete can help with this.  As in this instance, the athletes here come through for you and help get you on track.  It's really the only source I have to trust when it comes to issues like long training and racing days and nutrition and hydration.  Dan B. on here has already achieved an Ironman title since his surgery and weight loss.  The others here are also accomplished athletes.  Because of their experience and willingness to share, all we have to add is the heart and desire, and we're moving forward.  Thanks again everyone.

I have an appointment with my nutritionist coming up soon,but I don't know how much that will accomplish,I feel like I am on my own. I have read all of Dan B.'s and Chad S.'s race reports and I'm trying to learn from their strategies. I'm in this forum everyday trying to soak up any nutrition information I can get. I have plenty of heart and desire,and a never quit attitude, I'm just lost when it comes to how to fuel my body with my new digestive system.