Oxygenaddict Triathlon Podcast

Fuelling & Hydration Mistakes That Ruin Ironman Performances | Ep 543

10 snips
Jun 11, 2025
Discover the top 10 fueling and hydration mistakes that can sabotage Ironman races. Learn about the critical role of carbohydrate intake and how to increase it without gastrointestinal issues. Explore pre-ride nutrition strategies and how to adapt hydration plans to varying conditions. The podcast emphasizes practicing race-day nutrition during training to ensure success and warns against trying new products on the big day. Tune in for valuable tips to enhance your performance and prevent common pitfalls!
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ADVICE

Gradually Increase Carb Intake

  • Consume enough carbohydrates on long rides for peak Ironman performance.
  • Gradually increase carb intake to avoid gastrointestinal distress and optimize absorption.
ADVICE

Train to Absorb More Carbs

  • Track your carb intake to find your baseline and increase by about 5 grams per hour weekly.
  • Train your gut to tolerate higher carb amounts for better performance and recovery.
ADVICE

Prioritize Carbs Over Calories

  • Focus on carbohydrate grams rather than calories to effectively fuel training.
  • Avoid excessive fats and proteins during rides to maximize carb intake and energy availability.
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