Need help with hydration plan for HIM

Greg Larsen

I've been training for New Orleans 70.3 for the past few months, which was scheduled for yesterday but was cancelled due to weather. Luckily there is a great local HIM distance race nearby this Saturday (River Roux), which I immediately registered for so that all this training doesn't go to waste.  Needless to say it has been a bit of a mental whirlwind for the past 2 days as I've transitioned from the final buildup to my A race for the season to the disappointment of it being cancelled to now restarting race week and getting myself ready to go on Saturday.

One adjustment I'm trying to figure out is a change in sports drink being offered on the course. I've trained with Gatorade Endurance in preparation for my original race. The one I'm now doing has Powerade on the course, which I know is significantly lower in sodium. I'm also not entirely sure how my GI system will respond to it. 

Anyone have any thoughts or suggestions on how to handle this? 

Satish Punna

If you can't try powerade for a longish workout before the race, you can

1) go with the powerade, supplement with saltstick capsules or some other salt and hope for the best
2) go with your proven nutrition and carry all of it- depending on how long you think the bike leg will take you may get away with carrying only 2 bottles (or 3), and supplement with water on the course.

Personally, for a half where I am usually under 3hrs, I carry two bottles (200-300cal an 900mg of sodium in each bottle and 1 bottle/hr).  I discard each bottle as they are used and pick up or just drink water provided on the course as needed.  I also tend to take a gel at the two hr mark, and may pick up a on course nutrition bottle at the final bike aid station. 

Robert Sabo

I don't like to  carry too much.  I would start with two bottles of GE and then use on course nutrition.  Have some extra salt available to supplement.

Robert Sabo

I just checked and the number one ingredient in powerade is High fructose corn syrup.  Therefore I would agree with trying it pre race but I would try to avoid it during the race if possible.  Do you plan to use any solid food?  If so I might go with bottle GE, get a bottle of water and then water/food/salt and then your second bottle of GE.  If you have had a problem with fructose or have a particularly sensitive stomach the powerade could be a problem.

Greg Larsen

Thanks for the help Robert and Satish. I had not considered the different carbohydrate source in Powerade; that certainly seems like a potential issue.

I do plan to use solid food on the bike - a combination of GU and Picky Bars. This is the strategy I've been training with, which has worked well while training in typical summer and early fall New Orleans weather (temps in 80 and 90s with high humidity). To further complicate my race plan for Saturday, the forecast for the race is high 40s with 10mph winds throughout the bike ride. So I'm a little unsure what my fluid needs are actually going to be. Based on my sweat rate, I usually drink 30-36 ozs of GE per hour, but I can't imagine I'll need that much in cooler weather. (My expected bike split, by the way, is around 3 hours.)

I definitely like the idea of starting the ride with 2 full bottles of GE. In a few long training rides in the past I have carried a super concentrated flask of GE and added it to water with success, but I've never utilized this strategy in a race. I would probably have to add a bottle cage to my down tube (I just have one BTA and 1 behind my saddle right now) to carry the extra fluids, but I'm starting to think that might be the best strategy. 

Satish Punna

Another thing to consider- if it's colder than you are used to you may not be compelled to drink as much and therefore may get fewer calories from your liquid nutrition.  Just something to keep track of on race day.  

Mike Roberts

Like Satish, I'd just bring two bottles of what you like/trust and add a third from the course if need be. One bottle of Powerade will not cause GI distress. What will cause GI distress is eating the wrong stuff the day before and/or morning of and trying to eat too much on a bike while your blood is in your legs hammering at .75-.85. Ironman can be a complex nutrition game; HIM isn't. Your liquid calories should provide just about everything you need on the bike, maybe a gel or two if it's not too hot and you're not pounding liquid. Gel or two on the run, good to go. Overeating on the bike is simple and ver common; bonking on the bike is extremely difficult. And when in doubt, eat less. Just my $0.02. Have fun!