EPISODE · Apr 29, 2026 · 27 MIN
Ironman Nutrition Q&A: How to Carry Fluids, Manage Carbs & Hydration, and Build Your Race Day Fuel Plan | Ep 588
from Oxygenaddict Triathlon Podcast · host Rob Wilby
Coach Rob answers your most common ironman and 70.3 nutrition questions, straight from the Team Oxygenaddict Majorca training camp.In this episode Rob covers how much fluid you actually need to carry on the bike , why you should decouple your carbs and hydration into separate bottles, and how to build a simple, progressive fuelling plan in training to avoid guesswork on race day.Topics covered:How aid stations work and why two bottles is almost always enoughThe case for separating calories and electrolytesHow to use the Precision Fuel & Hydration flow gel systemNatural food alternatives: bananas, dates, bars, rice cakes, and moreBuilding from 40g to 90g of carbs per hour in trainingPreparing "real" foods like sandwiches for racedayIf you're preparing for your first Ironman or 70.3 and you've been going down the rabbit hole on nutrition — this one's for you.Got a question for the podcast? Send it to [email protected].* * * * * * *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. We’ve just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season 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
What this episode covers
Coach Rob answers your most common ironman and 70.3 nutrition questions, straight from the Team Oxygenaddict Majorca training camp.In this episode Rob covers how much fluid you actually need to carry on the bike , why you should decouple your carbs and hydration into separate bottles, and how to build a simple, progressive fuelling plan in training to avoid guesswork on race day.Topics covered:How aid stations work and why two bottles is almost always enoughThe case for separating calories and electrolytesHow to use the Precision Fuel & Hydration flow gel systemNatural food alternatives: bananas, dates, bars, rice cakes, and moreBuilding from 40g to 90g of carbs per hour in trainingPreparing "real" foods like sandwiches for racedayIf you're preparing for your first Ironman or 70.3 and you've been going down the rabbit hole on nutrition — this one's for you.Got a question for the podcast? Send it to [email protected].* * * * * * *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. We’ve just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season 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
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Ironman Nutrition Q&A: How to Carry Fluids, Manage Carbs & Hydration, and Build Your Race Day Fuel Plan | Ep 588
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