Gear for Your Nutrition

By Adam Kelinson October 2006

Check your watches and calendars folks. The start of the 2006 Silverman Triathlon is less than 6 weeks away! This is a time for excitement as all of the hard training will finally be put to the test. By now, one’s nutritional plan should be well thought out and trained. This means having a solid understanding of what fuel you are going to use, how much and when. There is still one more piece to make this puzzle complete; choosing the gear to carry your fuel while training and racing. Triathletes are known for standing on the cutting-edge of the fastest and lightest gear the industry has to offer. Unfortunately, for some reason, this tends not to extend into the area of nutrition. But, choosing and dialing-in the proper system is paramount to a successful training program and race day.

Although there are not quite as many options for carrying fuel as there are fueling products plenty still exist to choose from. The same threads of individuality and personal preference are equally important for nutritional gear as for fuel. The key is not only comfort but, ease of use, aerodynamic properties, efficiency and most important, access. The day has yet to come where I have seen someone swim with a Camelbak and since the only floating aid stations I’ve been too serve margaritas; it’s really just the bike and run that need to be considered.

A 112mile bike leg can still require carrying plenty of fuel and hydration regardless of the well-positioned aid-stations. Plus, depending on your nutritional choice you may only be taking water from the kind volunteers who staff them. (Note: Always remember to thank these folks as you ride and run through.) Of the two, hydrating happens more frequently so its availability takes slight precedence. If racing on a TT or tri-bike having water bottles attached to your frame may not be an option for some and can be hazardous to continually reach for those who can. The more difficult your fuel and hydration is to access the less you are going to use it and the easier it is to forget its there. For this reason the aero water bottle was invented. These low-profile bottles can be attached between your aero bars and some to your frame. Not only are they easy to refill, because they do not have caps, by having them right in front of your face you never have to take your hands off your bars to drink. For the same reason it is almost impossible to forget to hydrate when their straws are just inches from your lips. Most aero bottle designs are fairly similar in design. What differentiates them is how they attach to your aero bars. When choosing one make sure that they can be adapted for either clip-on or stationary bars and can be adjusted for width. The two most common are the Jetstream NXT by Syntace (www.syntace.com) and Profile Design (www.profile-design.com). PodiumQuest (www.podiumquest.com) also makes a front mounted hydration system that has two separate chambers which holds more volume or two separate liquids.

Depending on your frame and personal choice mounting water bottles behind the saddle is often common among triathletes. Personally, I find these to be a bit cumbersome and depending on how many, either one or two, and how full they are can affect a bicycles weight distribution and subsequently its performance. For these there are many to choose from, some of which integrate spare tubes and CO2 cartridges like the XLAB, and others from Profile Design. Somewhat in a class of its own is, NeverReach, (www.neverreach.com) a small company based out of Northern California since 1993 has upended cycling hydration with its teardrop bottle and placement. This system is aimed at overcoming the need to reach behind for a drink by running a tube much like a camelback from its rear-mounted vesicle to your handle bars. These carry plenty of fluid, a whopping 2L or 64oz, and although they seem like they can be a bit tricky to refill it is actually a no-hands process with its unique re-fill cap!!! There are too many options and benefits to list here, but PK Racing did some testing on this product and actually found it to improve riding times when full. Depending on your riding terrain will determine how much fluid you want to hold, but as with anything it will require a bit of personal time to see how it best suits your needs. Riding with a Camelbak is a choice by some as well. Because these require a dismount to refill they are not a choice I would recommend. If you do need or want to carry a lot of fluid and don’t mind stopping for a refill and a chat with one of the aid-station volunteers then this may be a good option for you. Lastly, there is the good ol’ water bottle but with bottled water being offered on the course I only find these useful for carrying fuel than for hydration purposes.

Although not as frequently required for consumption carrying fuel while cycling is equally as important. For this, I have probably seen more personal inventions than market options. Some of which seem a bit cumbersome but if they work for you, great. For training and shorter rides one’s jersey generally does the trick but a tri jersey tends to have fewer pockets, if any, and is shallower. Maybe this is why I have seen bike frames adorned with energy gels taped all over and tri-shorts bulging with whatever they can hold. Either way, there are a few other options that one may consider. The Bento Box (www.tniusa.com) is one of them. Made from lightweight mesh and nylon these attach to the frame or stem of your bike. With easy access and plenty of space one can carry gels, bars, or personal snacks. One tip, if using bars or sandwiches cut them up into smaller pieces so you can munch along the way and be able to handle them easier. In addition, they also provide a space to carry your used wrappers instead of on the race course, which should NOT be even considered as an option. The same company also makes pockets that can be attached between your aerobars that hold a combination of water bottle and fuel (aeronet) or just fuel alone. For those who like to carry multiple options that are bulky or need to consume a lot of calories this is a great choice.

If gels are your preferred fueling choice a mounted gel flask carrier is an excellent way to go. Positioned on your top tube or stem they are easy to reach and hard to forget. If one is not enough fuel for your ride or you like different flavors then carry an additional in your pocket and change out when you are ready. Not only do they eliminate the need to fiddle with opening gel packs they are also course-friendly in that you can leave your garbage at home. Although GU (www.gusports.com) makes these you can fill them with your gel of choice.  Another option for carrying gels or other type of fuel such as Hammer’s Perpetuem or Sustained Energy is a regular water bottle. One water bottle can hold a lot of gels. The trick here is to add a gel along with some water and then mark the bottle with a sharpee as you go along. This way you can monitor your consumption throughout your ride. Just remember to shake the bottle well before taking a sip. The same holds true for other types of fuel you just may not need to mark the bottle but it’s a great way to carry what you need. Just don’t drop it!!

To carry electrolyte pills there are not many options. Some dispense what they think they will need into their fuel but that does not allow much flexibility for variable conditions. Another option is those little rubber ‘purses’ that grandma used to hold her coins in. You can stash them in your Bento Box or pocket and be satisfied. Or, you can use a SaltStick (www.saltstick.com). If you like gadgets these nifty dispensers are certain to please. There are mini ones that fit inside drop-down bars and larger ones that are made for TT and tri-bikes. Both can also be attached to a running or nutrition belt. The website will provide you with all the details on how and where you can use them. Although a fairly recent addition to the market my firsthand use of them gives high praise.

As we all know, the bike to run transition can be a shock to the system. It is quite often that during this portion of the race the body can have nutritional issues. A good majority of the time I find that it is due to an overabundance of carbohydrates in the body with not enough water to digest them. Or, a deviation from one’s nutritional plan that led them to eating something from an aid-station they were not used to. This is why it is so important to have a solid plan going into a race that has been practiced while training. By doing so one does not have to break the cardinal rule of: ‘not trying something new during a race.’ Personally, I have never seen any cups of water or gel packs hanging from trees on the trails I train on and as supportive my girlfriend is; she has not gone so far as to stand out and hold water and fuel for me. Thankfully there are a number of products to choose from that will allow you to carry all your favorite fuel and hydration while out on the run course.

By now, everyone knows of the fuel belt. The company itself (www.fuelbelt.com) coined the term and created a name for a product that others use. These are the most popular choice for triathletes. But, thankfully the ultra-running community has brought a couple more products to the marketplace that rival what has become the standard. First and foremost no product is completely 100% bounce-free but each company has done their best to come as close as possible. The basic design of these products, in particular, allows one to carry fuel and or hydration in flasks that attach to a waist belt. For the most part it is how these flasks are attached as well as the number of flasks they can accommodate that differentiate the products. But, the designs of the waist belt, its comfort and bounce reduction are also major factors for one to consider.

I have used the FuelBelt for a number of races and I have never found them to be very comfortable. Although they have updated their system with cord locks and flask straps the older ones had a lot of movement. The belt that seems to provide the most versatility is one from Amphipod (www.amphipod.com). This revolutionary system allows you choose not only how many flasks that you would like to carry, up to five, but also how they are positioned. Each flask can hold either fuel or hydration but they also have add-ons for fuel in particular as well as other accessories such as pockets and race number tabs. Each belt also has a pouch to carry items of your choice. The Amphipod system provides one with the ability to choose how many flasks they want, where to place them and their positioning, vertical, horizontal, or upside-down. The flasks require a bit of attention to remove and replace but can be done with a bit of practice and are comfortable to carry. For people with larger body frames or those who like extra padding and comfort this could be a great option. The downside is that I found it to be little bulky although still comfortable to wear. They also have some other options to check out if you don’t like wearing belts.

Another company that has run from the woods with hydration and nutrition gear is Nathan Sports (www.nathansports.com). These products seem to have the most attention to detail paid to them and it shows. Although their Race/Speed series of belts does not quite have the versatility of Amphipod, the positioning of the flask carriers are very conducive for running and accessing.  The individual flasks hold 10oz of fluid or fuel and are very easy to remove and replace. There are a number of belts to choose from with one to five flasks with each also having a pouch for extra goodies and necessities. Nathan does sell individual flasks that you could fine tune a belt to your liking by purchasing one with fewer already attached. In general, I find fuel belts to be a bit cumbersome and require some getting used to. As a result it is really crucial to train with them if you are going to use one. Nathan does a great job at minimizing this with a lightweight belt that allows you to carry plenty of nutrition. Where I felt Nathan Sports truly added to the marketplace is with their Elite/Race series. These belts give you the ability to carry 22oz-440z of fuel or hydration along with a flask for gels and/or a space for carrying some extra items. Their angled or horizontal pouch that carries the water bottle is not only very comfortable but easy to access. If you are using a product such as Hammer’s Perpetuem this is a great option as you can then get your water from aid-stations. The adjustable belt system allows for easy lengthening or shortening as well as for getting on. These belts put the freedom back into long-distance running by not having to be straddled all over with flasks. Lastly, in a world of products that seem consistently styled for men, Nathan has broken the mold and added styles and colors specifically for women.

If any of these are just too much for you TNi, the maker of Bento Box also has an extremely lightweight belt that can hold a couple of gel packs and a small pouch for carrying gear. In addition, have a look at the full line of products these companies have to offer beyond what is mentioned here.

Ultimately, it is crucial to understand that training with your nutritional gear is as important as the nutrition you carry. Plus, racing is only a fraction of the time you spend requiring nutritional intake as compared to time training. It also helps to know what will be offered on the race course. For the Silverman Triathlon athletes can expect the following: Hammer Bars and Gels, bananas, strawberries, grapes, cookies, oranges, chicken bouillon, Gatorade, water, defizzed Coke, chips and some candy. There may be some other additions depending on the aid station but these are things you can be assured of. Don’t wait till the last minute to have your plan in place with the gear you are going to use. Your nutritional program can easily make or break the day you will have. I wish each and every athlete a most excellent day. Good Luck. See you at the Race!

For any questions or more information contact adam@organicperformance.com.

 

Back Home | Back to the Top