IRONMAN 70.3® Nice

Adam felt well-fueled before the swim so he opted to skip a pre-race gel in the last 15-30 minutes. In future, we would recommend he still implements this pre-fueling protocol even if he *feels* fueled, as this final gel helps to spike blood glucose levels during the swim while fueling isn’t possible. During the rest of the race, he maintained a strong carb intake, averaging ~79g/h on the bike and ~84g/h on the run. This is the opposite of the usual middle distance strategy where we see athletes frontload carbs on the bike and taper during the run where it can be *mechanically* harder to fuel and often presents a higher risk of GI distress. While Adam’s ‘reverse’ approach aligns with his previous races this year and has worked well for him, he may still benefit from continuing to bring his bike intake up towards the recommendations ahead of the run. His high carb intake during the run likely contributed to his excellent time and sustained energy, allowing him to push hard without any GI issues. Although he noted some quad discomfort on the bike, it felt more related to the physical intensity rather than a fueling problem.

The relative sodium concentration of Adam’s race intake was ~602mg/L, a solid level of electrolyte replacement given the mild conditions and his relatively low sweat sodium concentration. This intake was similar to his strategy at IRONMAN® Bolton, though he had slightly less fluid here due to the cooler weather. Adam experienced no cramping and didn’t pee during the race, which is typical for a 70.3® and suggests he avoided *over*hydrating. He noted he could have drunk more on the bike, but his hydration seemed well-balanced for race day since he showed no signs of dehydration or notable performance decline. In warmer conditions, he could consider increasing his intake, in particular on the bike, to match the higher sweat rate he’d experience.