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2014-04-23 10:05 AM

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Subject: HOTTER THAN HELL race day nutrition
Just checked the 10 day forecast and the weather according to Accuweather for IM StG 70.3 is supposed to be 96 and high winds. My tried and true nutrition for this distance is Perpetuem every 15 minutes, with water in the aero bottle in between (about a 24 ounces of water an hour) on the bike, with a 1/2 a Bonk Breaker bar as well, every hour. Run I do a Gu every 45 minutes, and water at aid stations. What would you add to this for those kind of conditions on race day? I have done salt tabs when it is really hot, one every 30 minutes, but I have never raced in conditions qutie this brutal. Would you increase water? Increase salt tabs? Just wondering how to adjust for race day. Thanks in advance!


2014-04-24 12:48 PM
in reply to: KatieLimb

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Subject: RE: HOTTER THAN HELL race day nutrition
Originally posted by KatieLimb

Just checked the 10 day forecast and the weather according to Accuweather for IM StG 70.3 is supposed to be 96 and high winds. My tried and true nutrition for this distance is Perpetuem every 15 minutes, with water in the aero bottle in between (about a 24 ounces of water an hour) on the bike, with a 1/2 a Bonk Breaker bar as well, every hour. Run I do a Gu every 45 minutes, and water at aid stations. What would you add to this for those kind of conditions on race day? I have done salt tabs when it is really hot, one every 30 minutes, but I have never raced in conditions qutie this brutal. Would you increase water? Increase salt tabs? Just wondering how to adjust for race day. Thanks in advance!


I've done a HIM in mid-90s and it was rough - I'm a cold weather guy, so hot temps are my kryptonite. Overall, I think your plan seems ok. I would definitely stick to 2 salt tabs per hour - not sure more would help. Increase water...probably, but it depends on your sweat rate and how thirsty you get. And in terms of bonk breaker bars...when it's really warm/hot, my stomach doesn't like solid foods - I decrease my intake of solid foods and rely more on easier to digest products, like gels.

Having said all this, everybody is different and it's hard to know how your body will react to such conditions. But your plan seems good.
2014-04-24 2:42 PM
in reply to: KatieLimb

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Park City UT, Utah
Subject: RE: HOTTER THAN HELL race day nutrition
Last years imtx was over 100 for most of the day. All I changed was the intake of more fluids. Same routine, just more fluids.
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