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

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. From carb targets to sweat rates to the bottle setup that keeps you in control when it's brutally hot, this is your guide to practising it all long before race day.In this episode:Should your carbs-per-hour be based on body weight? Why gut absorption matters more than sizeThe 1g of carbs per kg of body weight starting point, and why ~100g/hr is the gold standard for most age-groupersHow to train your gut: the +5g per hour, per week protocolWhy you should back your carbs off by ~10% on race day, especially in the heatHow 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 hourThe case for a sweat test to find your personal numbersRefilling bottles on course vs. carrying a concentrated mixWhy you should separate your carbs and electrolytes into different bottlesWhat you can learn from Rob's personal experience of dehydration, hyponatraemia and a finish-line collapseThinking 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.Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/* * * * * * * * * * *precisionfuelandhydration.comPrecision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount* * * * * * * * * * * *SPONSORS* * * * * * * * * * * *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.Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: https://team.oxygenaddict.com/consultation-call/* * * * * * * * * * *precisionfuelandhydration.comPrecision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event.And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount