IRONMAN Fuelling & Hydration: Carbs Per Hour, Sweat Rates, Bottle Strategy & Racing in the Heat (Q&A) | Ep 599
About this episode
Coach Rob Wilby discusses fuelling and hydration strategies for IRONMAN races, addressing athlete questions and sharing insights on performance in heat conditions.
Success on IRONMAN race day is as much a fuelling equation as a fitness challenge. This episode Coach Rob Wilby works through a batch of athlete questions on carbohydrate intake, hydration, electrolytes and bottle strategy, all framed by the recent heat spells that saw IRONMAN France cancelled, Frankfurt shortened and lots of other European races affected. In this episode: Should carbs per hour be based on body weight? Why gut absorption matters more than size, the 1g per kilo starting point, where the ~100g/hr ceiling really sits, and the truth about those 150g pro fuelling stories. How hard to push carbs in training. The safe way to build tolerance and how to adjust intake in the heat. How much to drink on the bike and run. The 500–700ml/hr starting point, why sweat rates range from 300 to 1,500ml/hr, and how a sweat test plus good record-keeping in TrainingPeaks takes the guesswork out. Refilling bottles on course. Why you don't need to at branded IRONMAN aid stations, Rob's grab-and-cool technique, and how to carry concentrated PFH and dilute on the go for non-branded races. Separating carbs from electrolytes. The case for one concentrated carb bottle and one strong…
More episodes of Oxygenaddict Triathlon Podcast
- Should You Race a 70.3 Before Your IRONMAN? Your Race Planning Questions Answered| Ep 598
- IRONMAN Fuelling & Hydration: How to Nail Your Carbs, Electrolytes and Fluids on Race Day
- IRONMAN Run Training Q&A: M-Pace vs E-Pace, Managing injuries, Carbon Shoes & Cardiac Drift | Ep 596
- IRONMAN Bike Pacing: Power Guidance, Your TSS Budget, Outdoor FTP & Gearing for a Strong Run | Ep 595
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