I am doing a semi sprint duathlon: 5k run, 20 mile bike, 5k run. On my last Oly I had about 60 oz. of water and a gel (the race was in Arizona about 80-85 degrees). What kind of nutrition would I need for the duathlon…I tend to sweat a lot when running but not really at all while biking. I am trying to prevent cramping up on the second run and looking to finish in about 1:40. I might also be doing powerman next wknd which is 8k/53k/8k I believe, any ideas on that one?
a large water bottle w/ your favorite carbohydrate mix should cover your caloric needs.
I have no recommendations for powerman. As for the semi sprint,stay with your water and gel (because you know that works) and add an electrolyte to this. Egel, a powereade fix, sopmething that will give you that which you are missing. Personally for that distance I would run an aero bottle of water, one gel (I stick mine in the top of my aero bottle, easy to reach), and a 1/2 strength bottle of powerade on the frame. Technically you could do this on a aero bottle of water and a gel on the bike then electrolyte on the run course. I prefer to do preventive maintenance when it comes to nutrition.
I forget to mention that the gel i use is E-Gel
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Citadeltri…
Is that 5/20/5 the Stono Ferry duathlon? That’s a good, flat race, but can get hot. Drink a 20oz Gatorade (or your preferred energy drink) about 20-30 minutes prior to the race. You should then be good with a large water bottle on the bike. There are usually 2 water/drink stops on the run. I wouldn’t worry about gels or anything like that. The race is too short.
As for Powerman NC, you’ll need a bit more because the race will probably be in the 2:30-2:45 range for you (judging by your guestimated time for the shorter race). I’ll be doing PM NC as well. My hydration plan is the same as for the shorter race, with an additional water bottle in the transition area…I’ll slug a quick 6-8 ounces at each transition. I’ll also take in 1 ounce of Hammer Gel every 20-25 minutes on the bike (or about 3 times equalling 300 calories). Total nutrition for my race will be about 800 calories, and about 100 ounces of fluid (depending on how much I get down on the runs).
BTW, if you come to PM NC next weekend look me up. I’m a Citadel grad (Marine MECEP). I’ll be on a Kestrel Talon SL decked out with Hed bars and wheels, and hopefully wearing my Peaceful Tribe hat and run shirt! (I’ll be racing in Pearl Izumi kit).