That Triathlon Show Nutrition and hydration data from Kona and 70.3 Worlds with Andy Blow | EP#365
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Nov 21, 2022 Andy Blow, the founder of Precision Fuel & Hydration, specializes in athlete nutrition and hydration strategies. He shares the exact carbohydrate, fluid, and sodium intakes of top triathletes from the Kona and 70.3 Worlds events. The discussion sheds light on the unique challenges of Kona's extreme conditions and how athletes tailor their hydration plans for different climates. Andy also emphasizes the adaptability required in cold weather races, showcasing innovative strategies for optimal performance and recovery.
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High Fluid Intake in Kona
- Fluid intake in Kona is extremely high due to heat and humidity, with some athletes consuming up to 1.5 liters per hour.
- High fluid intake supports performance but must be balanced with gut comfort and individual sweat rates.
Individual Hydration Variability
- Fluid and sodium intake differ greatly between athletes due to individual sweat rates and body size.
- Sarah Crowley uses half the fluid and much less sodium than Fenella Langridge and Leon Chevalier, reflecting her lower sweat rate.
Higher Carb Intake at Kona
- Top pro athletes at Kona average 85 grams of carbohydrate per hour, higher than typical Ironman races.
- Higher carb intake supports higher output in elite-level racing performance.