IRONMAN Fuelling & Hydration: How to Nail Your Carbs, Electrolytes and Fluids on Race Day
About this episode
Coach Rob Wilby discusses the importance of fuelling and hydration strategies for IRONMAN and 70.3 race days.
Race day success is as much a fuelling challenge as a fitness challenge. And in this episode Coach Rob Wilby answers athlete questions on getting your IRONMAN and 70.3 fuelling and hydration right. From carb targets to sweat rates to the bottle setup that keeps you in control when it's brutally hot, this is your guide to practising it all long before race day. In this episode: Should your carbs-per-hour be based on body weight? Why gut absorption matters more than size The 1g of carbs per kg of body weight starting point, and why ~100g/hr is the gold standard for most age-groupers How to train your gut: the +5g per hour, per week protocol Why you should back your carbs off by ~10% on race day, especially in the heat How much to drink on the bike and run, and why sweat rates can vary from as little as 300ml to as much as 1,500ml per hour The case for a sweat test to find your personal numbers Refilling bottles on course vs. carrying a concentrated mix Why you should separate your carbs and electrolytes into different bottles What you can learn from Rob's personal experience of dehydration, hyponatraemia and a finish-line collapse Thinking about your first Ironman or 70.3 in 2026…
More episodes of Oxygenaddict Triathlon Podcast
- IRONMAN Fuelling & Hydration: Carbs Per Hour, Sweat Rates, Bottle Strategy & Racing in the Heat (Q&A) | Ep 599
- Should You Race a 70.3 Before Your IRONMAN? Your Race Planning Questions Answered| Ep 598
- 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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