Oxygenaddict Triathlon Podcast Fueling & Hydration Strategies for IRONMAN | Ep 538
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May 7, 2025 Explore essential fueling and hydration strategies vital for Ironman success. Discover the critical role of carbohydrate intake and electrolyte balance on race day. Learn how to personalize your nutrition by understanding individual sweat concentration and adjusting fluid intake accordingly. Pacing effects on nutrient absorption and the importance of trial and error in training are also discussed. Perfect for first-time triathletes seeking to maximize performance with tailored approaches!
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Three Levers of Ironman Fueling
- Carbohydrate intake, hydration, and electrolytes are the three critical levers for Ironman fueling success.
- Proper management of these elements independently and together determines finishing strength and energy levels.
Gradually Increase Carbohydrates Intake
- Start with around 1 gram of carbohydrate per kilo per hour and gradually increase by 5 grams each week during training.
- Avoid sudden carb intake spikes to prevent gut issues and race day gastrointestinal problems.
Personalize Electrolyte Replacement
- Know your personal sweat sodium concentration by doing an online or in-person sweat test.
- Customize your electrolyte intake using that information to match your sweat losses accurately.