Hydration Dilemma for 90km race

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2009-06-28 2:00 PM

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Subject: Hydration Dilemma for 90km race
I'm doing a 1/2 ironman aqua/bike on Sunday and don't know what to do about hydration/refuelling.   I have looked at aero bar set ups, and water bottle holders for back of seat.    I have a small bike frame and can only fit one water bottle in between legs.   This issue has only just come up because it is a new bike and I am just moving up to the longer riding distance.

I did a moderately hard 90 km,VERY hilly ride with 33km/hr headwinds  on Friday and used my 1.5 litre camel back with 500 ml of coconut water in my bottle.   I drank it all, and felt good, and strong on finishing.   

Am I stupid to consider using my camel back in the race?   I just don't want to make a rush decision on what system to get.   People say I have to be careful with the bottles on the back of the bike because they often fall out if the cages aren't tight enough, but some of them are so tight I couldn't even GET the bottle out.  

There is a water refuelling station at about the 30km mark. 

Thanks for your any advice you can give. 




2009-06-28 2:32 PM
in reply to: #2248450

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Champion
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Subject: RE: Hydration Dilemma for 90km race
They have aid station on the course why not use that? How many aid stations? Most 90K races I think are HIM distance or 56 miles and most have 4 aid stations of the ones I know of.

I can go pretty fast and just coast to take a bottle while riding. I point at who I want to hand me water and yell at them, then open my hand and grab. You dump your empty bottle before you get the new one.

At the same time, doing what makes you feel comfortable is good...there is the phrase nothing new on race day. I've seen camelbaks at races. I personally would not but that is me.
2009-06-28 2:36 PM
in reply to: #2248450

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Regular
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Subject: RE: Hydration Dilemma for 90km race
I recently did a 150km bike race with my 1.5l camel back filled with water, and one bottle of powerade on the bike. I topped up the energy drink bottle twice at stops and had a couple of gu's on the ride. I did a better time than I had expected and felt great at the end.
2009-06-28 2:53 PM
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Fishers, IN
Subject: RE: Hydration Dilemma for 90km race
I agree with KathyG.  The time you slow on your bike will probably not be much more than you would lose putting on the Camel back.  If you have aero bars, you might consider the aero-drink systems that go up there.  They are nice, you just dump in the water as you go.  A little deharation likely will not have mu affect on you during the race anyway, since you don't have the run afterwards.  Have fun.
2009-06-28 2:54 PM
in reply to: #2248450

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Subject: RE: Hydration Dilemma for 90km race
Bare minimum is 1 bottle holder and a bentos box (for gu/solidish nutrition).  If you are going with liquid nutrition and then you need 2.  If you use a podiumquest you get a 2 chamber aero bottle up front, 1 chamber for your liquid nutrition 1 chamber for your water, gtg.  If you get an aero bottle, get the ones with the hexagonal covers not the iky yellow shower sponges.  

In training, if you can't get water easily due to remotness, you can go with a neverreach which is secured to the frame with a hose up to your mouth by the handlebars.  It will not get ejected.  

Anyway that is how my bike is setup.  I happen to have a downtube cage, but you don't really need one if you keep things simple.      

In general it is way better to have water on your frame than on your back.  It will cost you energy and may cause some discomfort over longer distances.  But, do what works for you.

Edited by Baowolf 2009-06-28 2:55 PM
2009-06-28 7:50 PM
in reply to: #2248504

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Subject: RE: Hydration Dilemma for 90km race
rc63413 - 2009-06-28 3:53 PM I agree with KathyG.  The time you slow on your bike will probably not be much more than you would lose putting on the Camel back.  If you have aero bars, you might consider the aero-drink systems that go up there.  They are nice, you just dump in the water as you go.  A little deharation likely will not have mu affect on you during the race anyway, since you don't have the run afterwards.  Have fun.


So you don't actually stop to get the new bottle at the water stations?    I have never done this before.   From what I can see, there will be water replenishment at the 30km mark (just before we start a big climb) and at the same spot which is another 30km on the bike.  Looks like at the bottom of a big hill which seems like a weird place to be.  

I think I may just put a temporary fix of one bottle holder (which isn't a big outlay of money) on the back of the seat for my coconut water which I sip on throughout the full 90km and have my 500ml water bottle on the frame; which means if I replace water at both stops I could have 1.5 litres available if I need, plus my coconut water.  

On my training ride I burned 1500 calories.   How many calories should I be taking in during the ride?   I know it would probably be different if I were going to run.  

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