Stomach issues

[Sharon Morejon]

I have a question for all of you seasoned Randonneurs. I am really dialed into my nutrition when doing 200K + rides. I have been finding the last couple of 400K + rides my stomach is so bloated. I drink tons of water so I can't figure this out. I would love to know if any of you experience this same thing. Thank you in advance.   Sharon

[Joshua Haley]

How are your electrolytes? Too much water can cause bloating.   I always have a bit of bloating when I'm shoveling in calories, salt, and sugar on a bike ride.  You might be outpacing your ability to digest what you are eating. If it's hot or you are pushing too hard, you have reduced blood flow to your gut.  I've found that liquid calories tend to get taken up faster, but if I'm eating the fine cuisine of randonneuring (aka, gas station food), I need to keep it a bit chiller for the 30 minutes out of control to let my digestion catch up. 

Josh

On Wed, Aug 14, 2024 at 10:21 AM Sharon Morejon <sharon....@gmail.com> wrote:

I have a question for all of you seasoned Randonneurs. I am really dialed into my nutrition when doing 200K + rides. I have been finding the last couple of 400K + rides my stomach is so bloated. I drink tons of water so I can't figure this out. I would love to know if any of you experience this same thing. Thank you in advance.   Sharon

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[Georgi Stoychev]

Without testing sweat rate, testing what foods you can tolerate, using them in training to train your gut, speaking to a nutritionist to give you good nutrition plan, it's hard to tell. 

It could be so many things such as too much liquids, not enough liquids, too much intensity , too much humidity( core temperature going up, poor food choices . . .  list goes on and on

Georgi Stoychev

RUSA#6872

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Georgi Stoychev

[Elly Winer]

Experiment with drinking feeding timing and volume. Wahoo gps devices allow for custom alerts. I settled on a couple of swigs every 10 minutes and some nutrition every 30 minutes. It takes a lot of trial and error to find what what works for you.

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[Phil Fox]

Absolutely recommend you discuss this with a sports nutritionist. They can provide feedback on the specific issues you are facing and help dial in a plan to overcome those barriers. 

Infinit Nutrition has been my foundational nutrition strategy for the last 8+ years. They offer free consultations and can come up with custom blends specific to your needs / preferences / ride types etc. They provided me a LOT of insight as to what I was experiencing on long-distance rides and strategies to maximize my performance. 

Here's the link to schedule an appointment. No commitments required. If you do go down this route, the promo code "INFINIT-Fox" can save you 10% on your order. Every little bit helps!

Other sports nutrition companies may offer the same service, but sample size of one... Infinit has treated me very well across all my rando adventures. 

Good luck!

Phil

#12365

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[Steven DeGroot]

I was having the same trouble. I decided even though I felt thirsty I was drinking too much water. I started taking smaller sips and swishing it around in my mouth for a few seconds. That seems to satisfy the impulse to drink without drinking too much.  

Thank you,

Steven DeGroot

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From: randonn...@googlegroups.com <randonn...@googlegroups.com> on behalf of Georgi Stoychev <emi...@gmail.com>
Sent: Wednesday, August 14, 2024 7:42:54 AM
To: Joshua Haley <joshua...@gmail.com>
Cc: Sharon Morejon <sharon....@gmail.com>; Randonneurs USA <randonn...@googlegroups.com>
Subject: Re: [RUSA] Stomach issues

 

To view this discussion on the web visit https://groups.google.com/d/msgid/randonneurs-usa/CAPXGV1t%2B6N1okH4JewGK93RBa0nF3zP7gGyObrU4kc0ZFbHJZw%40mail.gmail.com.

[Sharon Morejon]

I really appreciate all of the suggestions. You have really helped me. 

Thank you, 

Sharon

(16959)

[Richard Stum]

Check out point number 1 on my blog: https://randorichard.com/2015/11/25/cycling-showstoppers/

Best,
“Rando Richard” Stum

Facebook | Strava | Instagram | 

Blog

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[Lydia Trott]

I suggest checking out the book ROAR (newest edition titled Next level) by Dr. Stacy Sims (https://www.drstacysims.com/), a leading researcher in female athlete physiology. Our cycle or phase (menstrual (early and mid follicular phase, ovulatory phase, or early or mid luteal phase), perimenopause, menopause, or postmenopause significantly impact hydration, nutrition, heat response, and recovery on long rides compared to men. Women are not small men! 

For example, women are more prone to symptoms like bloating during exercise. This is partly due to hormonal fluctuations but also because we tend to have slower stomach and intestine mortality rates than men. Our gut sensitivity also differs, with a lower tolerance for fructose and maltodextrin compared to men. Too many simple sugars, and the body will start pulling water from other spaces into the intestines, causing dehydration, and increasing nausea. In both sexes, there is a competition within our body for blood. Blood is needed in the muscles for metabolic function, the skin for heat dissipation, and the gut for nutrient absorption. As body water drops (increase in dehydration) the competition intensifies! The body prioritizes blood flow to the skin to regulate heat as it is the greatest threat to the body over compromised muscles and digestion.

Women tend to experience a faster core temperature rise at lower dehydration levels compared to men. This is due to factors like lower total body water, blood volume, and sweating capacity. Additionally, women in their luteal phase (high hormone levels) may experience a further increase in core temperature, sweat later, and have reduced blood plasma volume (up to 8%) which can lead to higher heart rate and lower power output.

Dr. Sims' book delves deeper into these topics and provides specific recommendations for hydration, electrolytes, nutrition and more based on your life or cycle phase. It's a valuable resource for any female athlete!

Lydia Trott 

#11747

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