IRONMAN Fuelling & Hydration: How to Nail Your Carbs, Electrolytes and Fluids on Race Day

<p>Race day success is as much a fuelling challenge as a fitness challenge. And in this episode Coach Rob Wilby answers athlete questions on getting your IRONMAN and 70.3 fuelling and hydration right. </p><p>From carb targets to sweat rates to the bottle setup that keeps you in control when it&#39;s brutally hot, this is your guide to practising it all long before race day.</p><p>In this episode:</p><ul><li>Should your carbs-per-hour be based on body weight? Why gut absorption matters more than size</li><li>The 1g of carbs per kg of body weight starting point, and why ~100g/hr is the gold standard for most age-groupers</li><li>How to train your gut: the +5g per hour, per week protocol</li><li>Why you should back your carbs off by ~10% on race day, especially in the heat</li><li>How much to drink on the bike and run, and why sweat rates can vary from as little as 300ml to as much as 1,500ml per hour</li><li>The case for a sweat test to find your personal numbers</li><li>Refilling bottles on course vs. carrying a concentrated mix</li><li>Why you should separate your carbs and electrolytes into different bottles</li><li>What you can learn from Rob&#39;s personal experience of dehydration, hyponatraemia and a finish-line collapse</li></ul><p>Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.</p><p>Book an application call today to find out if you&#39;d be a good fit for Team Oxygenaddict here: <a href="https://team.oxygenaddict.com/consultation-call/" target="_blank">https://team.oxygenaddict.com/consultation-call/</a></p><p>* * * * * * * * * * *</p><p><a href="http://precisionfuelandhydration.com/" target="_blank">precisionfuelandhydration.com</a></p><p>Precision Fuel &amp; Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel &amp; Hydration Planner to get a personalised race nutrition plan for your next event.</p><p>And then book a free 20-minute video consultation with a member of the PF&amp;H Athlete Support Team to refine your strategy.</p><p>Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel &amp; Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount</p><p>* * * * * * * * * * * *SPONSORS* * * * * * * * * * * *</p><p>Thinking about your first Ironman or 70.3 in 2026? At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life.</p><p>Book an application call today to find out if you&#39;d be a good fit for Team Oxygenaddict here: <a href="https://team.oxygenaddict.com/consultation-call/" target="_blank">https://team.oxygenaddict.com/consultation-call/</a></p><p>* * * * * * * * * * *</p><p><a href="http://precisionfuelandhydration.com/" target="_blank">precisionfuelandhydration.com</a></p><p>Precision Fuel &amp; Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel &amp; Hydration Planner to get a personalised race nutrition plan for your next event.</p><p>And then book a free 20-minute video consultation with a member of the PF&amp;H Athlete Support Team to refine your strategy.</p><p>Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel &amp; Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount</p><p><br></p>