Precision Fuel & Hydration IRONMAN 70.3® Worlds

Jippe targeted 120g of carbohydrate per hour on the bike and hit an impressive ~117g/h by combining PF 30 Gels with PF Carb & Electrolyte Drink Mix. This kind of high intake requires dedicated gut training, and Jippe's preparation paid off with consistent energy levels throughout the demanding climbs. The run, however, was tougher, and with just two gels across the half-marathon, his carb intake dropped to ~40g/h (66% drop off). For future races, carrying a Flow Flask with PF 300 Flow Gel could help him maintain a higher carb intake through the end without relying solely on aid stations and being limited in his fueling options.

In the mild Marbella conditions (~21°C), Jippe's fluid intake of ~750ml/h on the bike was appropriate, helping him avoid GI distress while maintaining good hydration status. It also meant thathe was self-sufficient enough to avoid aid stations and keep the pace high on the bike.

Jippe used PF Carb & Electrolyte Drink Mix to achieve a relative sodium concentration of 1000mg/L on the bike, which then dropped a bit on the run when relying on PH 1000 and water on-course. He was still able to average ~820mg/L overall, which is an excellent target sodium intake for those individuals without a sweat test, considering the average sweat sodium concentration we see across thousands of tests is a bit over ~900mg/L. The occasional quad cramps on the final climbs were likely in part due to muscle fatigue from the repeated climbing efforts instead of a hydration shortfall.

Jippe kept his caffeine strategy simple: a PF 30 Caffeine Gel before the swim and another in T2. This timing meant the ergogenic effects of that second dose would kick in during the second half of the run when fatigue was setting in. Since his total intake of ~2.7mg/kg was just below the guidelines, he could benefit from a third caffeine gel during the bike to receive the full effects.