Having only done short distance tri’s before I have never had to re-fuel on the bike. I am hoping to do a HIM next year and have just been having a look at how the bike aid stations work.
I assumed water and sports drink would be handed out in bike bottles, you chuck your empty ones and replace, but I just found a video of Ironman Nice and they were giving water in normal water bottles (as you’d buy in supermarket). What good is that? Looked like it was causing chaos as people stopped to transfer it to their bike bottles. Is this often the case?
Also, can you just chuck you old bottles on the road in the littering zone, or do you have to try and get them in a bin?
The bottles in the video likely have a ‘sports’ cap’ with a top that flips open pretty easily, they don’t fit too snug in bottle cages though. It also looks like they are handing out red bike bottles.
You are supposed to dispose of the bottles in a certain place, usually on the side of the road, missing the can/bin is ok afaik.
The bottles in the video likely have a ‘sports’ cap’ with a top that flips open pretty easily, they don’t fit too snug in bottle cages though. It also looks like they are handing out red bike bottles.
You are supposed to dispose of the bottles in a certain place, usually on the side of the road, missing the can/bin is ok afaik.
Think the red bike ones are sports drink.
Separate thought - how do people with posh aero-shaped bottles replace their fluids?
I’ve helped run feed stations for some l half and full distance races (not M-dot - independent races) and how we’ve done it is an old bottle drop zone just before the feed station (big net target area / builders 5ft cubed material bag as a bin) where racers toss the old bottle whilst moving. + a person to pick up misses.
The races I’ve been on have normal 750ml bike bottles (water or High 5 energy) handed up as you go past.
Then another bin zone about 80 yards up the road from the feed station for those who use use built-in bottles on the bike - so they can toss the newly emptied bottle whilst on the move.
Outside those, it’s littering = DQ.
The bottles in the video likely have a ‘sports’ cap’ with a top that flips open pretty easily, they don’t fit too snug in bottle cages though. It also looks like they are handing out red bike bottles.
You are supposed to dispose of the bottles in a certain place, usually on the side of the road, missing the can/bin is ok afaik.
Think the red bike ones are sports drink.
Separate thought - how do people with posh aero-shaped bottles replace their fluids?
The aero bottle is often filled with gels, or with concentrated energy drink (that is then squirted into their refillable drink system along with some aid station water to dilute it).
To the OP, the US races I’ve done all had clear PET (soda) bottles with sports caps. It’s a lot cheaper than actual bike water bottles and come pre-filled. The downside is they don’t fit as securely into bottle cages.
not answering your specific question, but i personally have never used any aid station at a 70.3 i carry enough premixed calorie drink for the entire ride. i figure any small weight penalty i incur from starting out with 3 full bottles is less than the headache of having to deal with the nightmare that is the aid station.
not answering your specific question, but i personally have never used any aid station at a 70.3 i carry enough premixed calorie drink for the entire ride. i figure any small weight penalty i incur from starting out with 3 full bottles is less than the headache of having to deal with the nightmare that is the aid station.
not answering your specific question, but i personally have never used any aid station at a 70.3 i carry enough premixed calorie drink for the entire ride. i figure any small weight penalty i incur from starting out with 3 full bottles is less than the headache of having to deal with the nightmare that is the aid station.
^there’s your answer. end of thread.
Mostly, i certainly don’t use any of the first few on a half, and then aim to only do one grab about 45km which both sees me through to the end and also is early enough that if I drop / have to abort due to any issues at that station I can make to the next with what I staretd with.
Back to the OP. In every race I’ve done - UK, EU and NZ then it’s been bike bottles - one time was 500ml bottles that was a shit show as they fell out of everyone’s cages. As mentioned, 200m before is a ‘drop zone’, often a trailer with a target that you lob at. Then in the station people are lined up holding out bottles in a predefined order - often 10 people with sport drink, then 10 with water, then some banana/bars, and then a ‘second chance’ of everything.
As you ride up, give yourself some clear space from person ahead of you (shouldn’t be drafting) and then point at a specific volunteer, say ‘Water’ or ‘Gatorade’, keep pointing/holding arm out with hand in lego man pose open forward and slight bend in elbow. As you grab the bottle then your elbow flexes a bit to absorb the acceleration, then drop into the cage, and get over to the other side of the lane and away from the other volies.
Main thing is to watch out for dropped bottles on the approach or exit. They are race ending obstacles, missing a station for 10/15km is a pain, but not terminal, so if it looks dodgy, bail.
not answering your specific question, but i personally have never used any aid station at a 70.3 i carry enough premixed calorie drink for the entire ride. i figure any small weight penalty i incur from starting out with 3 full bottles is less than the headache of having to deal with the nightmare that is the aid station.
^there’s your answer. end of thread.
That’s great if it fits your nutrition plan or your bike setup.
I carry liquid carbs in one bottle (240g in 750ml for a 2:2X bike) and a bottle of electrolytes and sodium. Instead of carrying a third bottle for straight water I grab a bottle at each aid station as I blow past, swig about half the bottle and chuck it. This works for me and can be done without braking aero.
not answering your specific question, but i personally have never used any aid station at a 70.3 i carry enough premixed calorie drink for the entire ride. i figure any small weight penalty i incur from starting out with 3 full bottles is less than the headache of having to deal with the nightmare that is the aid station.
^there’s your answer. end of thread.
Mostly, i certainly don’t use any of the first few on a half, and then aim to only do one grab about 45km which both sees me through to the end and also is early enough that if I drop / have to abort due to any issues at that station I can make to the next with what I staretd with.
Back to the OP. In every race I’ve done - UK, EU and NZ then it’s been bike bottles - one time was 500ml bottles that was a shit show as they fell out of everyone’s cages. As mentioned, 200m before is a ‘drop zone’, often a trailer with a target that you lob at. Then in the station people are lined up holding out bottles in a predefined order - often 10 people with sport drink, then 10 with water, then some banana/bars, and then a ‘second chance’ of everything.
**As you ride up, give yourself some clear space from person ahead of you (shouldn’t be drafting) and then point at a specific volunteer, say ‘Water’ or ‘Gatorade’, keep pointing/holding arm out with hand in lego man pose open forward and slight bend in elbow. As you grab the bottle then your elbow flexes a bit to absorb the acceleration, then drop into the cage, and get over to the other side of the lane and away from the other volies. **
Main thing is to watch out for dropped bottles on the approach or exit. They are race ending obstacles, missing a station for 10/15km is a pain, but not terminal, so if it looks dodgy, bail.
This is the best advice in this thread. Communication and technique! Always yell out what you want so the right volunteer can zero in on you. A good volunteer will run along side to make the hand-off easier. My last race (2 lap course) had 2 aid stations. One was excellent. It was on a straight right after a turn. The volunteers were awesome and clearly experienced. The other was right before a turn and the volunteers were kids who stood like statues.
All of the IM branded races I have done have had Gatorade endurance cycling bottles with a fast moving handoff. I depend on it and usually get a new bottle from every aid station. I typically drink a ton of fluids. I start a 70.3 with 2 24oz bottles. Typically it says in the athlete guide what the aid stations will have.
