Hey guys, I am doing my first 70.3 on Sunday and I am trying to refine my m fueling plan. I am taking 3 bottles on the bike…one being mixed with 3 scoops or tailwind (300cals). Then one with electrolytes and water. I plan on taking a gel every 30 mins on the bike and maybe a gel on the run depending how my stomach feels.
I don’t expect to get this totally right on my first ever race but I just wanna make sure I don’t make a big mess of things either. I would appreciate any quick suggestions you might have and if you think my nutritional plan looks ok.
To summarize I am aiming for about 300cals per hour on the bike so 2 gels and a little under half a bottle or tailwind.
We can’t possibly answer that question in a helpful way for you without knowing far more about you, your training, goals etc…so, Do whatever you did on training or make slight modifications to that if it didn’t go as planned. Otherwise, my best advice would be to avoid any (big) last-minute changes or brilliant new ideas you think you might have at the 11th hour!
I can give you my experience from last weekend at TC 70.3. I drank two bottles of my own endurance mix and two bottles of on course endurance for the bike, along with 4 gels. That’s about 1000 calories total. I ended up having to pee on the bike and in T2. I didn’t realize how little I was sweating on the bike. It was a pretty cool morning. If I did it again, I’d cut the fluids in half and take a couple bars to replace the calories. I only ate one gel on the run and drank endurance/water every aid station and a few cups of coke in the last few miles. Besides the peeing, my stomach felt great and I had very little cramping in my legs the final two miles of the run.
That plan seems good as long as you have fueled that way in your training. I would say don’t forget to also plan out your pre race breakfast. Important to not start off empty. Plenty of threads on that particular topic too.
My first 70.3 was a bit of a learning experience and I had issues with nutrition but that was before I discovered liquid nutrition so you’re a step ahead in that regard. I currently use tailwind too and like it. As others have said, focus on having fun and not going too hard too early. Going too hard creates many problems, but it exacerbates any underlying nutrition issues very badly.
While nothing new on race day is the mantra, one caveat: if you’re feeling painfully bloaty or side-stitchy, don’t be afraid to have some coca cola if it’s offered at the aid stations. I had never had it before and was in a world of hell halfway thru my first IM marathon, and it literally saved me from a potential DNF. Stuff was pure magic for me in that moment.
Hey guys, I am doing my first 70.3 on Sunday and I am trying to refine my m fueling plan. I am taking 3 bottles on the bike…one being mixed with 3 scoops or tailwind (300cals). Then one with electrolytes and water.
3 bottles seems kind of heavy. Are there no aid stations?
don’t be afraid to have some coca cola if it’s offered at the aid stations. I had never had it before and was in a world of hell halfway thru my first IM marathon, and it literally saved me from a potential DNF. Stuff was pure magic for me in that moment.
Yeah - Coke is great. I like Red Bull too. And Oranges + Bananas.
Thanks guys, I appreciate all the helpful replies. Perhaps 3 bottles is too much to bring since there will be water stations on the course. Two should be good and I can refill. As a rule of thumb do you just add electrolytes to ever water bottle? Or do you like to keep one for just plain water?
Nutrition is very individual and is absolutely something to figure out during training. Whatever lessons you learn Sunday should be applied in training going forward so you don’t have these questions before your next race.
That said, a general rule of thumb is to target calories 300/hr on the bike and 200/hr on the run. Plus water and electrolytes. A product like Tailwind is an excellent source of all three. Keeping it simple and loading three bottles of Tailwind is a good strategy for your first race, particularly if you have experience with Tailwind and know it works for you.
On course gels/water (always take 8oz of water with every gel) or sports drink should get you through the run.