That is a good point, its a pain switching between the two, carbs /water, how do you handle electrolytes thought in your bottles?
The common recommendation is to separate them Carbs/water (electrolytes), and I’m not carrying enough bottles to do that without on concentrated carbs.
FWIW i’m referencing my long ride system rather than distinct triathlon advice, though I don’t think it changes things much.
Re: electrolytes - i’m not qualified to give good advice because I just wing it. If its hot out, I throw more sodium citrate in my carb bottles, if its cold out, I do less. its all based on sweating. I’ve also done exactly 0 sweat tests and eye ball the amount that goes in the bottles…
For the marathons I run, I put a bunch of these salt chews in a little baggy and pop a few every so often on the back half.
I think for triathlon the general consensus is cramping on the run is an indication of going to hard on the bike and no amount of sodium is going to save you.
Cramping in general is going hard than what you trained for. You are correct, in that situation, going to hard, no amounts of salts are going to help.
In a tri is is different from a standalone swim, bike or run but the basics are the same but you need to adapt from there imo. Especially if looking to top 10 or podium.