IRONMAN 70.3 Marbella, Spain. February 16, 2019
The closer I get to my first IRONMAN, the more race specific my training gets. On today’s agenda is the “BRICK”:
2 hour 15 minutes Endurance Bike Ride (180w) immediately followed by10 minutes run of the bike
- 2 cups of coffee
- Essential Amino acids
- Whole Grapefruit 360g (40 carbs)
Considering my previous Sweat Rate calculations: ~1500 mL/hour * Workout: 2 hr 15 min = 3000 mL of fluids (4xG2 bottles (2840 ml))
Today I experiment with hydration solution G2 from Gatorade. A bottle (710 mL) is a 5% solution with 330 mg of sodium. (240 cal/64 carbs)
It’s important to mention that the calories in hydration solution are not meant to deliver energy to the muscles, but to improve the fluid absorption.
The formula I use to calculate carbohydrate needs:
- 0.25 x 150 lbs = 38 g/hour
- 2.15 x 38 = 82 grams of carbs
- 2 Protein Bars + banana = 585 cal (86c/23f/15p)
Total Calorie Intake (hydration+fueling): 825 cal (150c/23f/15p) / 2.15 hours = 384 cal/hour
Had 3 bottles of G2, left one unopened. Found it difficult to drink this much. Couldn’t say the same about eating part. Sugars are always fun. So here is what I’ve got:
- Pre-Weight: 68.4 kg
- Post-Weight: 66.9 kg
- Fluids Consumed: 2130 mL (710 mL less than suggested)
- Total Fluid Loss: 3630 mL
- Sweat Rate: 1613 mL/hour
- Energy Expanded: 1630 calories / 2:30 hours = 652 calories/hour
Felt strong on the bike physically and mentally. Was able to hold ~180w for 2 hours straight. The ride ended up at 100 kilometers, averaging at 44.5 km/h. Running off the bike, my legs felt literally like jelly. Ran 2 kilometers at 4:56 /km pace.
Overall I am impressed by the power output on the bike and how good I felt.
Sky is the limit!