I will be doing IMF this year and I’m trying to determine how much hydration I need on the bike. This will be my first, so I am not sure how this goes, but it seems like there is a water/food stop every 10 miles on the bike. Does this mean I don’t need to load down with water bottles? I should be fine with an aero bottle up front and maybe on bottle in the frame cage? Thanks.
That’s exactly what I did at IM FL last year. I had one cage on my bike, and then wedged a second bottle between my aerobars when I needed it.
I don’t think there is a need to weigh down your rig with 4 bottles or more…
Note: I hate the aero bottle as it is generally makes a mess.
I keep one full bottle at all times. At FL I started with a bottle of Infinit. I took Gatorade at aid stations 1 - 3 - 5 - 7 - 9, but only threw off the bottle starting at 3.
COLD is good and if you keep too many bottles you will find that you don’t want to drink the ones that have aged over 60 minutes.
It’s better to have the extra cages and not need them than need the extra cages and not have them. On a course like IMFL, the extra weight is not important.
I had an aerobottle and a cage on my bike at IMCdA. So at every aid-station I had to discard the water bottle, grab the gatorade, load the gatorade into my aerobottle, discard empty bottle, grab water, then grab whatever was left (gel, nanners).
I will definitely have the extra cages at my next IM.
I typically start with one bottle of G’ade and one of water, the smaller size green Gatorade bottles. I freeze them the night before. Then, I swap out at the aid stations as needed.
IMC last year (my first) I had a bottle on the seat tube, a bottle on the down tube and an aero bottle. it was probably too much: it was a hot day, so I picked up a new bottle at every aid station - did the entire bike on Gatorade alone (so long as it’s not lemon-flavoured I can tolerate it quite well) - no water. This year I’ll have the aero bottle and one spare bottle on the seat tube - cold really makes a difference - if it’s hot it’s probably a good idea to cram as much as will fit in your stomach in aero position - if it’s salty enough it’ll empty quickly into your gut. I’m still in two minds about WHAT to have though - my own concoction in a high concentration, or just depend on the aid stations and Gatorade again… I suppose I have to decide soon.
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I definitely agree on the COLD part. Do they do a good job at keeping the stuff cold at all of the stops?
I would start with one water bottle on your bike and drink it on your way to the first station...drink what you can in that first 10 miles, and when you are rolling up to the first aid station, empty the bottle either by drinking or pouring on your head; ditch now-empty water bottle and pick up a fresh one...repeat at every aid station.
At most, you would be carrying 2 bottles on your bike…a water bottle and a bottle of something else (either your nutrition bottle) or maybe a bottle of gatorade just to mix it up.
I’m sure others can speak in greater detail, but this is really dependent on the weather, your personal absorption/sweat rate, and your effort level. I just did my first IM last month and had decent success due to careful attention to pacing/effort level, nutrition, hydration, and electrolyte replacement. Get these right and you’ll have the day of your life. Mess one up and it can’t be any fun.
From what I recall there were 5 opportunities to refuel on the first lap (3 aid stations–one we passed twice on an out and back–and the special needs area). It was somewhere in the 70s I’m guessing during the bulk of my bike ride in Lake Placid. I kept the bike ride in upper Zone 1/low Zone 2 throughout except for a couple of the hills where I peaked in upper Zone 3. For me, on that course, it worked out to be just under 6 hours on the bike. I consumed 2 bottles of Infinit IM formula, 1 bottle of Gatorade Endurance, and 1 bottle of water on each lap of the bike course. I started each lap with 2 bottles of Infinit (special needs bag for the second lap) and picked up water and Gatorade on course. I also picked up some water to dump on my head and wash sweat from my eyes. Because I kept it at a low effort level I was able to eat a bag of Cliff Blocks and half a Cliff Bar. Could have used some salt tabs or electrolyte capsules on the bike–but forgot them. Found some on the run course though.
I’d say you’ll be fine keeping your Aero bottle topped off with water and keeping a bottle of Gatorade, Infinit or some other calorie and electrolyte replacement drink in your frame cage. You might have an occasional bottle of water in the other cage–if the temps are high you’ll probably want to douse your head every once in a while.
Best of luck! Carpe diem.
Thank you. It sounds like you had a great day. I hope mine goes well too. I typically don’t drink water on my rides. I do gatorade with 3-4 salt capsules depending on weather. I do like a bottle of water every now and then to mix up that sugar taste. I’ve figured out my plan by hour to include: 1 bottle of gatorade, 3-4 salt capsules, and 1 bag of cliff shot bloks, 1 bag of electrolyte jelly belly jelly beans (every other hour). That pretty much keeps me happy as a clam. I usually dump my food into a sandwich baggy then place it in my bento box. My plan is to pre make 3 baggies, each with two hours of food, so that every two hours I can just swap out and then I’ll know that I have taken in what I need to take in per every 2 hours once the bag is empty.
And remember, WE ARE…
I definitely agree on the COLD part. Do they do a good job at keeping the stuff cold at all of the stops?
Yes on the bike it is almost always cold. On the run it is a crapshoot so I always take a cup of ice, dump the beverage of choice(mostly cola) and swish lightly before drinking. Anything cold puts a smile on my face and makes it more palatable. Warm syrupy sugar is not the best for a sensitive stomach.
I did get one bike bottle with the internal safety seal still in place. Taking it off at 20+mph made quite a mess on my garmin shorting it out for the rest of the race.
PENN STATE! It never gets old, does it?
I’ll use 1 water bottle cage at IMFL, for Gatorade.
Each rest stop, grab an Edge bottle and a water. Drink as much water as possible, toss it. Sip the Gatorade clean for the next 10 miles.
Repeat.