So looking at the past posts and stuff i can find a lot of information on what people try to do for nutrition on the for an Olympic distance. However I have my nutrition plan almost down. What I am looking at is the hydration. I plan on using an aerobar mounted water bottle however do not know how big of a water bottle I want to have. I have only done one olympic in the past and on the bike i only drank somewhere around 20 oz of water on the bike. I had a pretty good (tiring/fast-ish) run after the decent bike as well. However I plan on making the water botte, so if it is not enough my options are limited.
So I’m wondering; How much water do you guys usually drink while on the bike? I figure race day it will be around 75 and sunny.
I’d roll with a frame-mounted aero bottle (about 600ml?) with a sports drink of sorts and drink most of it…I’ve never managed to get through all of it. That’s all the hydration & nutrition I’ve needed for my best oly’s. I sit firmly on the side of “less is more” for anything of that intensity and duration.
I’ve got one bottle of Gatorade on the bike frame, take most of it on the 2 or 3 turnarounds I experience on most of the courses around here. Then maybe water on the run at the aid station if it’s really hot.
Seriously you know yourself better than a bunch of guys sitting behind their keyboards…
I personally go through one bottle every 10-15 miles in warm weather. I need fluids. I can’t do a 10 mile ride (hard anyway) without them. I can commute without lots of bottles, but I consume fluids at a quick pace compared to most.
I usually put a bottle on my things in transition and one on the bike for sprints. I get a big gulp in T1 and then again in T2 out of the bottle in the transition.
For Olympics I’m planning on 2 bottles and one in transition. I’ll bet since my first Oly is in June both bottles will be bone dry by mile 20.
Seriously you know yourself better than a bunch of guys sitting behind their keyboards…
I personally go through one bottle every 10-15 miles in warm weather. I need fluids. I can’t do a 10 mile ride (hard anyway) without them. I can commute without lots of bottles, but I consume fluids at a quick pace compared to most.
I usually put a bottle on my things in transition and one on the bike for sprints. I get a big gulp in T1 and then again in T2 out of the bottle in the transition.
For Olympics I’m planning on 2 bottles and one in transition. I’ll bet since my first Oly is in June both bottles will be bone dry by mile 20.
I normally drink a minimum of 16oz. I like to bump it up for warmer weather - weather in the 70s is warm - and would probably drink close to 20. That means I’m normally only doing 1 bottle for an Oly, but if the temps are in the 80s w/ high humidity or in the 90s, I will bring another bottle to sip from as needed and so I can spray myself down if I get too hot.
I usually just open my mouth a lot during the swim and am plenty hydrated until the run. Sometimes the water quality helps and I get lots of “jet boosters” on the bike and run.
awesome, thanks for the responses. It looks like if i use a 24 oz bottle ill be good for any weather and that will allow me to have 4 oz left in case I can get it all with the straw.
What about heat acclimatization? How about measuring yourself?
If you are trying to be competitive, I’d weigh myself (naked) before, log my fluids, and weigh myself after, and calculate my actual needs. As this is a race and not training, you can come in a bit light on fluids but appropriately fuel. The higher heart rate of real competition will push you to the need more simple carbs.
If you’re truly gifted, just wing it, you’ll win anyways. (At last week’s half-marathon, the second place overall winner had only a beer for breakfast and water on the run.)
I would do this and would like to do this. However i will be in 40-50 degree weather up until race day when we drive down there. So i have to go on an assumption and what limited experience i have with my races.
Seriously you know yourself better than a bunch of guys sitting behind their keyboards…
I personally go through one bottle every 10-15 miles in warm weather. I need fluids. I can’t do a 10 mile ride (hard anyway) without them. I can commute without lots of bottles, but I consume fluids at a quick pace compared to most.
I usually put a bottle on my things in transition and one on the bike for sprints. I get a big gulp in T1 and then again in T2 out of the bottle in the transition.
For Olympics I’m planning on 2 bottles and one in transition. I’ll bet since my first Oly is in June both bottles will be bone dry by mile 20.
Well I’m not riding it in 25 minutes… probably 30 or so for me since I’m fat and slow. Also for this past Saturday’s 21 mile ride I was bucking a 25mph headwind for 10.5 miles. That was fun…
I had one bottle for that workout. My wife and I both agreed I should’ve had two.
What happens? The usual dehydration stuff. I get soaking wet from sweat at first then it dries off leaving a thick salt residue behind (which my dog seems to love) and I get the cottonmouth and bad headaches.
I simply need more hydration than most people when exercising. This isn’t new for me. It’s been that way since I started playing pee wee football in 3rd grade. I am actually quite famous at certain restaurants for my ability to ingest massive amounts of water and tea without ever needing to visit the men’s room. I’ve always thought the 8 glasses of water a day thing was a joke. Most days I top that by noon.
I’ve also weighed myself before and after workouts. I prefer the just drink until I’m not thirsty plan.
So looking at the past posts and stuff i can find a lot of information on what people try to do for nutrition on the for an Olympic distance. However I have my nutrition plan almost down. What I am looking at is the hydration. I plan on using an aerobar mounted water bottle however do not know how big of a water bottle I want to have. I have only done one olympic in the past and on the bike i only drank somewhere around 20 oz of water on the bike. I had a pretty good (tiring/fast-ish) run after the decent bike as well. However I plan on making the water botte, so if it is not enough my options are limited.
So I’m wondering; How much water do you guys usually drink while on the bike? I figure race day it will be around 75 and sunny.
thanks,
Bwar
20 oz is 591 mL … that’s a standard small bottle, I would take a large 750 mL bottle for an Oly unless it’s hot out and then I take 2 small bottles with about 500 mL or full if it’s very hot … most of the time I prefer the single big bottle on my P2 since it only allows for 1 cage and I don’t like using my rear rack for short races… I will train with it but it comes off on race day. I also have a flask holder that I can carry an extra little bit mixed in my gels as well … works better than any bento box