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. |