What's your IM nutrition/hydration set-up?

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2011-11-09 5:06 PM

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Pro
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Subject: What's your IM nutrition/hydration set-up?
Just curious what folks use for carrying hydration/nutrition on the bike for IM distance, and why.

Typically I have used a Profile Design Aerodrink bottle and two frame mounted cages for longer training & racing (plus a standard rectangular bento box for gels, bars, etc.). It's worked pretty well for me, but I'm wondering if there are any other options I should consider (torpedo mount, rear mount, razor bottle or other aerodynamic bottles; tapered bento box, etc...)

I'm not sure if I should give much (or any) thought to aerodynamics for my hydration/nutrition set-up. I'm not a super-fast biker (middle to upper middle of the pack), but over the course of an IM distance bike ride, I imagine small aerodynamic advantages could add up.



2011-11-09 6:01 PM
in reply to: #3896397

Expert
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Subject: RE: What's your IM nutrition/hydration set-up?
Depends on what you need.  If you can get away with just hydrating with what is on course you are probably fine.  Fill up the front bottle with water and exchange your other bottles for water or sports drink.  I tend to have back mounted as well as your set up but that is because I go through a ton of fluid.  If I could get by with less on the bike I would.
2011-11-09 6:56 PM
in reply to: #3896397

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Subject: RE: What's your IM nutrition/hydration set-up?

I've done the bare minimum - one bottle up front, only.  That worked fine for me.  I had a gel flask in my jersey and a bento box for some clif bars, but no other bottles.

Add a frame bottle if you want one with water and one with sports drink.  I don't think the rear cages are really necessary for most people, unless you absolutely can't use what's on the course.

2011-11-09 7:55 PM
in reply to: #3896397

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Extreme Veteran
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Subject: RE: What's your IM nutrition/hydration set-up?
One bottle on the seat tube for water, one between the bars for Perform. Gel flask on top tube. Couple Honey Stinger waffles in my jersey pocket. Everything else off the course. I have a single bottle behind my seat that holds my flat kit.

Edited by jackson61802 2011-11-09 7:56 PM
2011-11-09 9:14 PM
in reply to: #3896580

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Subject: RE: What's your IM nutrition/hydration set-up?

I like that idea and might give that a try.  I also have the aero drink and two bottlesetup behind my seat and I usually end up not drinking all my fluids wiht the two bottles between aid stations.  Seems like it might be a better use of that space especially in IM where I can keep a couple tubes and extra CO2's. - Thanks

jackson61802 - 2011-11-09 7:55 PM  I have a single bottle behind my seat that holds my flat kit.

2011-11-09 9:35 PM
in reply to: #3896397

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Subject: RE: What's your IM nutrition/hydration set-up?

I start with just my TorHans or other aero bottle and go from there. Why carry extra weight to start. It will be best catered ride you have all year. I train with aero bottle, bottle on downtube and sometimes two holders behind my seat but take that off before a race.

Try different ways and see what works for you.

I don't like sticky stuff in my aerobottle so I use water that I add nuuns tablet to it and get calories from other sources.

I bought TorHans bottle as it is most aero with least amount of drag based on wind tunnel testing and I was looking for any time savings that are 'free'.



2011-11-09 10:38 PM
in reply to: #3896397

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Subject: RE: What's your IM nutrition/hydration set-up?
I keep it very simple. One cage on the seat tube. Grab a sport drink at each aid station. Water later in the ride if I get burpy. If I get a chance I'll grab a water take a drink, rinse myself off if its hot and toss at last drop zone. Two gel flasks in my pockets. Two more in SN bag. Two more in T2. Two more in run SN bag. Tube of Endurolytes in pocket.
2011-11-10 4:33 AM
in reply to: #3896663

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Subject: RE: What's your IM nutrition/hydration set-up?
KathyG - 2011-11-09 10:35 PM

I start with just my TorHans or other aero bottle and go from there. Why carry extra weight to start. It will be best catered ride you have all year. I train with aero bottle, bottle on downtube and sometimes two holders behind my seat but take that off before a race.

Try different ways and see what works for you.

I don't like sticky stuff in my aerobottle so I use water that I add nuuns tablet to it and get calories from other sources.

I bought TorHans bottle as it is most aero with least amount of drag based on wind tunnel testing and I was looking for any time savings that are 'free'.



I'm with you Kathy - I usually keep water in my aerobottle, and nutrition in my other bottles. Okay, here's a crazy question.... What size bottles do they hand up at the aid stations? The reason I ask is that I can only fit smaller/shorter bottles in my frame cages.
2011-11-10 4:37 AM
in reply to: #3896397

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Elite
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Subject: RE: What's your IM nutrition/hydration set-up?

I would recommend having a training setup and a race setup.

For training I have one on the frame and 2 behind the seat.  I have 25 oz. bottles, so that gives me 75 oz or about 3 hours.  That way I can do two loops for the long stuff.

For the race I just have the one on the frame.  I live off the course and they will hand me another bottle every 45 minutes.  I might add a aero bottle for next year so I can have sports drink and water.

One important thing is to change your setup if it is going to be hot.  IM branded races do run out of water when it gets hot.  I learned this at Louisville in 2010 the hard way.  Next time I do a hot race I will leave the rear hydration on and stash 2 bottles back there.  Sure, it is going to slow me down but getting dehydrated on a hot day is even worse.

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