"How Much Do I Need To Drink During An Ironman?" | GTN Coach's corner

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How much fluid should I replace during an Ironman? Is there something specific causing my cramping? My question is how much I need to drink? GTN is here to answer your latest #gtncoachescorner questions and more!
00:00 intro
00:34 how much fluid during an ironman?
04:18 Is there something specific causing my cramping?
08:04 how much I need to drink?
10:30 hydration vest during a triathlon?
13:28 how much food during an ironman?
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Опубликовано:

12 июн 2024

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Комментарии : 23

@TFECoaching 23 дня назад

Love the show - I also loose about 4.5 lbs (approximately 2 L) per hour, when running in humid conditions (I live in Virginia, so that’s everyday during the summer). Sweat rate varies widely among individual athletes. (I’m also a FT tri coach, and have had dozens and dozens of athletes conduct sweat tests and have seen everything from less than a pound to 5 lbs (500 ml-2.5 L).

@suttonfarms2343 23 дня назад

Always great content! Keep it up! :)

@deanb61 23 дня назад

Completed Barcelona last year in just under 16 hours. I think about 2 litres of hydration in a 7 hour bike split. Nutrition was high 5 gels decanted into aero bottles on the downtubes, a sip every 15 mins, got through about 500ml during the 7 hour bike. The run was mostly fuelled with coke. Interestingly Precision Hydration have replaced gatoraid as the sponsors of Ironman Europe, so I've bought some of their products to try out.

@_space.pony_ 23 дня назад

.. coke? 😅 you said that out loud?

@deanb61 23 дня назад

@@_space.pony_ I do often have to specify that I'm referring to the liquid product 😀

@henryvikingr 23 дня назад

Bro just sniffs a couple lines and is ready to run

@GrumpyOldMan-pk3mg 24 дня назад

Did my first Ironman 70.3 in February, plenty of fluid and energy bars on the bike, even though it was in Hobart and a cool 16 degrees, got off the bike and not too be too crude was desperate for a pee, lots of and a nice clear colour, so I’m guessing I got the hydration right and just topped up on the run.

@johnnyutah3986 22 дня назад

Hey James (we did a coach course together last winter) and the team, your video prompted me to finally do a sweat test. Weighed myself naked with my bottle of ph1500mg then did a hard hour turbo in 79°F (2x20min FTP) and weighed myself again with what was left in my bottle. Lost 1.8kg or 1.8l

@emyrjones3027 22 дня назад

Hi guys, I was a bit surprised about your comment about wheight lost, on a 1hr 40min run I can lose 3.5 kilos and a 4hr bike ride I lose between 5% to 10.5%, body wheight, I am in Thailand and it very hot at the moment, 30c to 37c on a run and 30c to 47c on the bike, thank you so much for your info and advice I love your program, I'm 66 next month, I started running last June and your info and advice has helped me a lot I now run 4 times a week and bike 2 times my vo2 max is 46 my hrv 47 av and resting heart rate is 46 av, many thanks Emyr

@sebastienbrochard9812 23 дня назад

Was drinking about 5.5L on a 6hrs ride last summer in Dubai when prepping for IM Copenhagen, with calories in them. As it was cooler in Denmark, I had to adjust plan, reducing the qtt to 4.5L planned and transfer some of the carbs to gels so the concentration of the bottles remained unchanged to avoid tempting some GI problems or taste issues to invite themselves last minute! 😅

@NinjaElephant 23 дня назад

I did some measuring and I lose 1,3 L / h on a hot day with moderate intensity. I am almost able to keep that up. But 2 L / h is possible for me at FTP efforts with no digestive reserve to replenish that. Especially at altitude. I really struggle during long hot rides. I DNFed a L’etape the tour 140 km 4400 hm on a 35 degree day due to dehydration but managed Öztaler marathon (238 km 5500 hm) when it was not as hot just fine.

@chiensean 23 дня назад

Just finished desaru coast 2 days ago at 37c. 2 bottles per station on the bike leg and 4 cups of liquids on the run per station. Still not getting quite enough 😅

@RichardM-id7ec 24 дня назад

During a 6hr 30 bike split I only took on 2.5 litres then probably only 1litre during the run

@Basti_97 21 день назад

Hi, I can't afford a disc wheel for a triathlon (7.3 and flat terrain). Is it worth having a disc cover made for the wheel, or is the effect of a cover too small?"

@oumtaha3834 23 дня назад

Shadow moth or hawk moth?

@oumtaha3834 23 дня назад

I choose hawk moth

@bohansen2960 23 дня назад

Sodium ... Salt .. same same. CAn we use the regular table salt that we use for cooking maybee? 1500mg of that is a fraction of the cost for a presission dydration solution. Just asking for the practaicality also. If mark is needed 3g/hour he is going to carry loads of tablets around. For an ironman is many pills. Salt stick is only 215mg and pfh is 250mg. In Marks case he would have to bring the entire bottle then? Not pratical. You need to thing logistics. So in race we can use the expensive ones that also have magnesium and such in em. But for a hot training session. Would regular 1g salt from the cooking world do it? I think Cam Wurf said he but in a fair amount of salt into this drinking system and then he just drink from that. Not sure though. Regular salt, of soduum replacement is the main objective?

@bigredactionsportsstuff1245 23 дня назад

Electrolytes are what you need, electrolytes are sodium potassium and magnesium. LMNT makes a great product, 1000mg in a very small powder package. I can carry 12 packs with me for an ultramarathon and not even notice them.

@andrewmcalister3462 23 дня назад

I think the value of PF&H is the sweat testing, and understanding how much sodium YOU are losing in an hour. Once you have this knowledge, you can start coming up with your own fueling strategy. Yes, you can use common salt to increase sodium. However I have seen it suggested that sodium citrate (available cheaply in bulk) is a better choice as it has lower osmolarity than sodium chloride (standard salt) and is more easily absorbed by the gut - although I don't understand enough about organic chemistry to know if this is true.

@bohansen2960 23 дня назад

@@andrewmcalister3462 Yes, there is more to it than just sodium. How to make a sweattest and find out the sodium rate would be cool...