General Discussion Triathlon Talk » Nutrition/hydration for Oly Rss Feed  
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2014-10-24 4:45 PM

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Subject: Nutrition/hydration for Oly
Transitioning from Sprint to Oly racing. Any good guides for nutrition/hydration for training and racing?


2014-10-24 5:37 PM
in reply to: PsyTri

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Northern IL
Subject: RE: Nutrition/hydration for Oly

On the bike I'll have 2 gels available, may take one or both. And have 1 bottle on there, bta setup. For the run I don't bring anything. I *might* have a little water from an aid station, but usually no. I've been around an hour on the bike and 40 min on the run though. Might need a little more if it takes longer, more so with the hydration.

2014-10-24 5:37 PM
in reply to: PsyTri

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Subject: RE: Nutrition/hydration for Oly

Usually just 1 bottle of sport drink on the bike, and water...maybe one gel on the run if needed.  That's usually enough to get me through a 2:20ish Oly.  If I were taking closer to 3 hours, maybe an additional gel in there.

2014-10-24 5:51 PM
in reply to: Jason N

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Montague Gold Mines, Nova Scotia
Subject: RE: Nutrition/hydration for Oly
Time on course matters as well as race conditions but in general I would suggest a regular bottle of sports drink or a regular bottle of water and a gel or two on the bike. If gel, around 20km or if two, 10-15km and 30km or so; limit water/sports drink over the last 5km.

For the run, a mouthful of sports drink and maybe a sip of water or 1/4 to half a gel with water every other aid station until about 2km to go.

Shane
2014-10-24 6:43 PM
in reply to: #5062782

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Subject: RE: Nutrition/hydration for Oly
I do 1 bottle sports drink on bike and 1 gel on run.
2014-10-24 10:33 PM
in reply to: PsyTri

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Subject: RE: Nutrition/hydration for Oly
Depends on temperature but no more then 1 bottle water and gel on bike then some water during run


2014-10-25 1:29 AM
in reply to: PsyTri

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Subject: RE: Nutrition/hydration for Oly
A lot is really individual and would depend on your speed, size, metabolism, and race conditions. I'm pretty lightweight and around 2:40 for an Oly (trying to bring that down close to 2:30). I generally race in HOT (80's, 90's) and often very humid conditions. For me it would usually be a750 ml bottle of sports drink on the bike (it's a sugar-free electrolyte drink, usually Nuun) plus a gel; another gel in the first 5 km of the run plus pretty much any water or sports drink on offer (or take a 500 ml bottle of my own). If conditions are really extreme, I carry both a bottle of sports drink, and plain water in my aerobottle, and drink most of both (about one liter of water) on the bike. Starting the run dehydrated in hot conditions really, really sucks, so it's better (at least for me) to overhydrate a little, even if I end up peeing on the run, than to underestimate my fluid needs and have a sub-par performance in what's usually my strongest event.
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