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70.3 Race Day Nutrition and Hydration
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Hello fellow STers,

My research into what is the most effective race day nutrition and hydration strategy has yielded conflicting results. Thus I am putting this question to the group: What is the most effective race-day preparation (so presume all prior day nutrition is good) with respect to the following:
1. Type, and amount of food/hydration for breakfast
2. Type, and amount of food/hydration pre-swim
3. Type, and amount of food/hydration during bike leg
4. Type, and amount of food/hydration during run

Do you want to be full before swim, or feeling lean?

What causes, and how do you prevent bonking during run?

What should the net increase/decrease in calories be over the course of the race from start to finish? Is the goal total caloric replacement, or something less/more?

I am racing 70.3 distance, so specific advice related to that distance would be welcome. 6'1", 170lbs, no dietary restrictions. Typically race in hot and humid conditions. Previous PR around 4:50:00. Best estimates for caloric consumption are around 1,600 for bike leg and 120cal/mi for run.

Thanks in advance!

CG
Last edited by: CeeGee90: Mar 28, 19 11:39
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