I’m working on dialing in race nutrition/hydration and was hoping others may want to discuss. I’m 5’9”, 150lbs and primarily do mid-distance triathlons. Based on some previous posts in another thread on the forum, I’m going to experiment with upping my carbs, calories, and liquid intake per hour (to…

I don’t count the calories but I do consume 2 gels (Hammer Gels) an hour and 30 oz of Skratch Labs Lemon on the bike with water to fill in fluid intake. I keep the 2 gels going on the run and just use water or Gatorade. That probably is roughly 300 - 400 calories and hour.

I use Carbo Pro, which can be added to any preferred sports/electrolyte drink. It’s mainly flavorless unless you are drinking like 3-4 scoops alone then it is mildly sweet. I usually prep my mix of 3 scoops of that plus 1 scoop gatorade in a 20 oz bottle per hour. I might be able to ingest more liqu…

Hey, sorry for the long time to reply, I was putting my strategy to the test at the Cozumel 70.3… and then I enjoyed the beaches and snorkeling for a week. :slight_smile: I haven’t done a lab sweat test to determine my needs, but I used the questionnaire from Precision Hydration to estimate it, and…

I’m signed up to do my first 70.3’s this year - doing a small one in Napa, then doing Santa Rosa and CDA. I’ve been road racing the past seven years and have gotten very comfortable nutrition wise on the bike… however when I combine swimming, which I seem to tend to ingest water doing (despite a dec…

Make sure you can do this in training before you try it on race day, but here’s what I’d do with carbs. Load 8-10grams per kg of body weight for 2 days before the race. 400g morning of the race. 100-120g per hour on the bike and run. Note: if you just try this on race day without prepping you’ll…

Thanks Nate, now I just have to learn to fuel while running, any random Half Marathons I’ve ever done I’ve just fueled before, but know for this I’ll need to be fueling as I go. I see some serious side cramp training sessions in my future. See you for the upcoming road season!

We are almost exactly the same weight and height. I usually shoot for about 300 cal per hour and carry enough additional energy to add if I feel good. For a 70.3 I typically do a gel before the swim start (100cal) and another in T1. On the bike I carry about 1.5 Liter tailwind for a total of 600 c…

I’m 6’4" and at IMFL this year I was 195ish pounds. (193cm and 89kg). Anyways my strategy was to take in 100g of carbs an hour on the bike, and 75g of carbs an hour on the run. For the bike I experimented with a maltodextrin and table sugar mix. (2/3 to 1/3 ratio) and that seemed to work quite well…

[image] Nate_Pearson: Note: if you just try this on race day without prepping you’ll likely get diarrhea. This could be built towards in training and practiced at low priority races. Naive question here, how can you determine if you are past the carbs/hour your stomach can handle for an hour …

Triathlon Bike Nutrition/Hydration

Nutrition

jon September 28, 2018, 8:53pm 3

I use Hammer perpetuem caffe latte and go for two scoops per hour (270 cals, 54g carbs) augmented with a 21oz bottle of water per hour.

edit: added nutrition info

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Triathlon Bike Nutrition/Hydration

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