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

[@TFECoaching]

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).

[@Fredddoh]

1 hour of intense exercise in a tropical climate in peak summer - easily lose more than 2L in an hour + lose another 1L+ just to cool down in the shade immediately after you finish.

[@deanb61]

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_]

.. coke? 😅 you said that out loud?

[@deanb61]

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

[@henryvikingr]

Bro just sniffs a couple lines and is ready to run

[@johnnyutah3986]

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

[@GrumpyOldMan-pk3mg]

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.

[@suttonfarms2343]

Always great content! Keep it up! :)

[@emyrjones3027]

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]

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! 😅

[@jcgoble3]

#GTNCoachesCorner Apologies in advance, but I have yet another heart rate zone question. 😛 I'm getting into running now, with no base other than a generally active lifestyle, with the goal of a 5K without walking in early July and a triathlon in 2025 (currently limited by swimming, but I digress). My current level is that I've messed around with parkruns finishing around 35-40 minutes with some walk breaks, and can run continuously for up to around 15 minutes, or close to 1.5 miles. I'd guess I could do a hard, all-out mile in around 8-9 minutes. This is without specific training, just my active life. I'm trying to figure out HR zones because I'm objectively horrible at making subjective assessments of my effort (e.g. RPE, "talk test", etc.) and so I need hard numbers to tell me how hard I'm working because I can't accurately judge it myself. I've watched some of your videos on doing max HR and LTHR tests, but they seem to assume that the person testing is already able to run continuously for 30 minutes or more, which I'm not yet able to do. Do you have any recommendation on how I can test my max HR or LTHR for running, given the current limitation of no more than 15 minutes or 1.5 miles of running before I have to walk? Again, I can't wrap my brain around subjective measures no matter how many people explain it to me. I need concrete, objective numbers.

[@NinjaElephant]

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.

[@joshphillips9033]

I never leave the house for a ride of any length or intensity without minimum 2L ingested, usually 3.

[@Basti_97]

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?"

[@chiensean]

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]

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

[@bohansen2960]

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]

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]

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]

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

[@oumtaha3834]

Shadow moth or hawk moth?

[@oumtaha3834]

I choose hawk moth

[@gusrallim]

I am 85kg and lose 2l an hour in the heay

[@Aeronwor]

To the last question, just do like Elsa does:"Let it go, let it go..."