How do you stay hydrated during an Ironman?

Aim to drink a 500ml bottle of strong electrolyte drink the evening before the race and another around 90 minutes before the swim start. Finish the latter around 45 minutes before you start to allow time to absorb. Be sure to drink the electrolytes in water you’d have drunk anyway so you don’t overdo it.

How much water should you drink before a triathlon?

Prior to racing Simply drink as per a normal rest day. 2 – 2 ½ hours prior to your event, include as a general guide 400-600ml of fluid with your pre-race meal or snack. This will top up your fluid stores with enough time to get rid of any excess.

What should I eat and drink during a triathlon?

However you decide to fuel, race foods need to include fast-release carbohydrates that will deliver energy to your muscles quickly. In a triathlon, this can be in the form of energy drinks, energy gels, sweets, dried fruit, energy bars, flapjacks and even sandwiches.

How much water should I drink during an Ironman?

Drink early and often on the bike, with the goal of consuming 4 to 8 ounces (120 to 240 milliliters) every 15 minutes. Small, frequent sips are ideal.

Can you wear a Camelbak in a triathlon?

Only wear a camelbak (training or race any distance) if you want to look like a total beginner. On the bike: Trainingcarry two bottles and stop to refill if necessary.

What should you drink before a triathlon?

About 1-1.5 cups of muesli + milk + tinned fruit aim to consume 400- 600ml of fluid (e.g. Water, sports drink, liquid meal supplement) with the pre-event meal to ensure adequate hydration status before the event.

What is the best food to eat before a triathlon?

At least 2.5-3 hours before the race, aim to consume around 80-100g (320- 400 calories) of easy-to-digest carbohydrates, like a bagel, pita bread, waffle/pancakes, granola, or oatmeal with around 5-10g (20-40 calories) protein/fat (think: nut butter, egg, yogurt), along with ~16-20 ounces of fluid.

When should I stop training before a triathlon?

A successful strategy is to take off two days before the race to rest. Complete your final workout the day before the race. In that workout, if it is possible to swim on the race course, try to get into the water at the same time your swim wave will go off on race day.

Do people eat during triathlons?

As a general rule of thumb, endurance athletes should aim to eat 60-90 grams of carbohydrate per hour during IRONMAN events, with athletes typically able to consume more calories and fluids during the bike leg and fewer calories during the run portion of the event.

What should I drink during an Ironman?

Use a properly formulated sports or electrolyte drink such as Gatorade Endurance Formula (served on bike course) that contains additional sodium. Aim for 60-90g CHO/hr (240-360 calories) from a combination of rapidly oxidized carb sources such as glucose, dextrose, maltodextrin, and fructose mixtures.

What is an Ironman special needs bag?

Ironman “special needs” bags are two on-course bags that you pack with something functional, motivational, or inspirational and pick up at the midpoint of the bike and midpoint of the run.

How do you fuel in a half Ironman?

– Aim for 30–60 grams of total carbohydrate per hour during the race. – Count carbs you will take in through your planned sports drink. – Add gels, energy chews or even carb-based energy bars (think Clif or similar) on the bike. – Add gels or energy chews/blocks on the run too.