# Fueling & Hydration Strategies for IRONMAN | Ep 538

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 7 May 2025, 25 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/102188020/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-4-5%2Fe6a975ee-6669-a356-a932-13e5aab0587c.m4a

ATTENTION First Time IRONMAN / 70.3 Athletes: 🚀 Join Team Oxygenaddict's FREE IRONMAN Accelerator webclass and learn how to dominate your first IRONMAN in as little as 6-8 hours training per week: https://team.oxygenaddict.com/ironman-accelerator * * * * * * * * In this week's episode... Coach Rob answers 10 key questions related to building an effective fueling and hydration strategy for Ironman events. Including: * The importance of carbohydrate intake, hydration levels, electrolyte balance, and how these elements interact on race day... * How to calculate and adjust carbohydrate intake based on body size and performance level... * How to calculate & balance fluid and sodium intake under varying environmental conditions... * The necessity of nutrition based trial and error in training... * The impact of pacing on nutrition absorption... * How to selecting the right types of carbohydrates to consume during an event.... * The importance of individualized strategies for ‘salty sweaters.’ * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict - the most comprehensive triathlon coaching program for busy age groupers. Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * precisionfuelandhydration.com Precision 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 click this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * Team Oxygenaddict on YouTube Team Oxygenaddict on Spotify Team Oxygenaddict on Apple Podcasts

## Transcript

[0:04] Hello and welcome to the oxygen addict Triathlon podcast.
[0:07] We're brought to you every week by our sponsors precision Fuel
[0:09] on hydration.com. Use the code oxygen fuel 25 for
[0:13] 15% of your first order. Welcome to the show everybody.
[0:16] I'm your host Coach Rob will be from Team Oxygen Addict and
[0:20] every week we bring you an episode of this podcast to help
[0:22] motivate and inspire you. On this episode, we're going to
[0:26] be doing ask the coach 10 questions on building a fuelling
[0:30] and hydration strategy that works in the real world for Iron
[0:33] Man. Before we get into this, there
[0:35] are two quick things you can do to help us out, please.
[0:38] Firstly, if you like and enjoy this episode, please follow us
[0:41] on Spotify or Apple Podcasts. And secondly, if you've got a
[0:46] big Iron Man goal and a crazy schedule, our new free web class
[0:50] could change everything for you. We'll show you how Team oxygen
[0:53] addicts Iron Man accelerator programme it's helping busy
[0:56] professionals that's people with kids, careers and real lives to
[1:00] average 8 hours or less of training a week and still cross
[1:02] the Iron Man finish line. It's not about training harder,
[1:06] it's about training smarter. So if you're interested to watch
[1:08] our free coaching webinar, the link is down in the show notes.
[1:13] OK, so question one, what are the three things that I need to
[1:17] apply in my fuelling and hydration strategy that are
[1:21] going to make a difference to me on Iron Man race day?
[1:24] So there's some great articles on the Precision Fuel and
[1:27] hydration websites about this. They describe this as the three
[1:30] key levers, and I don't think there's a better way to talk
[1:33] about it. Those three key levers are
[1:35] things that you can pull in different orders at different
[1:38] times that are going to help you get to that finish line
[1:41] successfully. And they are carbohydrate
[1:44] intake, your hydration levels and your electrolyte intake.
[1:48] And all three of those are worth thinking about separately.
[1:52] So first up, you carbohydrate intake, Why is that important?
[1:56] Well, firstly, you need to think of it like this.
[1:58] You've got to fuel your Iron Man and there's a limited amount of
[2:01] energy that you can get from stored fat.
[2:04] And there's a less limited amount of energy you can get
[2:07] from your stored muscle glycogen, But it's, it's more
[2:12] available, but there's much less of it.
[2:14] So we're going to have to top up the energy supplies that you can
[2:17] get by eating carbohydrate as you go along.
[2:22] So we have loads of energy stored as fat, but we can't get
[2:25] at it very quickly. We've got a more limited amount
[2:28] of carbohydrate that you can get at, but it's much more available
[2:31] and you can get more of it per minute if you like.
[2:34] But once that muscle glycogen is gone, it's gone.
[2:38] And the only way therefore you have forwards is either to slow
[2:42] right down and just get the energy from fat.
[2:44] But again, you can't get very much per minute or you have to
[2:48] add in carbohydrate on top in the form of gels or food or
[2:52] bars. So the supplementation of the
[2:55] glycogen by taking in carbs as you go along, it's really,
[3:00] really important because that's going to be effectively what
[3:03] you're fuelling your marathon on at the end of the day.
[3:06] So most of us have got roughly 2 1/2 thousand calories worth of
[3:11] stored muscle glycogen if we're well topped up on race day
[3:14] morning. Once that's gone, we're then
[3:18] reliant on what we can take in as we go along.
[3:21] And it's worth thinking of it like this.
[3:24] It's pretty hard to take in more than about 400 calories an hour
[3:28] of carbohydrate. Even if you're really well
[3:31] trained at taking in carbohydrate, you're probably
[3:34] not going to get more than about 300 or 400 calories an hour from
[3:38] fat. So between those two, if you're
[3:42] using more than that 800 calories per hour, you can see
[3:45] you're going to be in real trouble by the end of your Iron
[3:48] Man just in terms of fuel availability.
[3:51] So that's why you'll often hear me say Iron Man is a fuel
[3:54] limited event more than it is a fitness limited event.
[3:59] Lots of us are fit enough to get to the finish line of Iron Man,
[4:02] but we struggle being able to fuel the amount of energy we
[4:05] need to go at the speed we want to certainly in order to get to
[4:09] the finish line. So we need the strategy and
[4:12] training that's going to help our bodies, firstly, learn to
[4:15] absorb carbohydrate, secondly, learn to absorb it at the
[4:19] intensity that we're going to be going at on race day.
[4:21] And thirdly, to gradually increase overtime the amount of
[4:25] carbohydrate that you take in so that you can fuel going faster
[4:30] if you like. We'll cover that strategy today.
[4:33] In terms of hydration, the second lever, getting in enough
[4:37] fluid, well, you're going to need somewhere in the region of
[4:40] 500 to 1000 millilitres per hour, possibly more if it's a
[4:44] really hot day. And again, that can be trained.
[4:47] You can train your gut to absorb more.
[4:49] If you're training in in relatively cool conditions, it
[4:54] might be that you don't need very much fluid at all.
[4:56] We've heard of athletes getting by on 250 millilitres an hour on
[5:00] a cold day when you're really not sweating very much.
[5:03] You might need up to 1500 millilitres an hour if you're
[5:07] out there on a hot day. And if you haven't trained to
[5:10] absorb that amount of fluid, you might simply need more in your
[5:14] body than your body can absorb per hour.
[5:17] So you have to start to learn how much you need.
[5:20] You have to start to adapt in training to help your body learn
[5:23] to absorb that amount of fluid. And then in terms of
[5:27] electrolytes, well, the studies we've read that precision fuel
[5:31] and hydration have done have come out that humans need on
[5:35] average 950 milligrammes of sodium per litre of sweat lost,
[5:41] but that can vary from 200 milligrammes to 2000
[5:45] milligrammes, and it's largely genetic.
[5:48] So you're going to need to look at the combination of your sweat
[5:51] rate, which is how much fluid you're sweating per hour and the
[5:56] concentration of your sweat, which will be unique to you.
[6:00] And you need to work out how much electrolytes you're going
[6:03] to need to replace. So once you know how much
[6:07] electrolytes the concentration of your sweat has, it's
[6:10] relatively easy to make up the electrolytes into your drink
[6:14] then so that all the fluid that you're drinking is at the
[6:17] correct concentration. But until you know the
[6:20] concentration of your sweat, you're really just going to be
[6:23] guessing. So that 950 milligrammes per
[6:27] litre is a really good guideline for most humans, but then
[6:31] getting a personalised sweat test can be really, really
[6:34] helpful. We'll go into more details of
[6:36] that later on. Next question, how does my body
[6:40] size and performance level affect my carbohydrate needs?
[6:45] OK. So roughly speaking, small
[6:49] athletes will probably need slightly less carbohydrate per
[6:54] hour and athletes who are larger probably going to need slightly
[6:59] more carbohydrate per hour and athletes who are going faster
[7:04] are definitely going to need more carbohydrates an hour.
[7:07] So you've got those kind of three things to cross reference
[7:10] there. If you're a smaller athlete and
[7:12] you're high performing, you're going to be at the higher end of
[7:15] the carbohydrate grammes per hour that we're going to talk
[7:18] about later. If you're a bigger athlete,
[7:21] you're probably going to be at the higher end of the grammes
[7:23] per hour and the more high performing you are, the more
[7:26] carbohydrate per hour you're going to need to take in.
[7:29] So these things do vary. And again, it is trainable.
[7:32] You can train your gut to to increase the amount you can
[7:35] absorb per hour at the intensity you're racing at.
[7:39] But you're going to need to practise this in training and
[7:42] you're going to need to make sure that it's starting at a
[7:45] relatively safe level and not increasing too quickly.
[7:48] And the reason that's important is you could say, well, why
[7:51] don't I just go ahead and eat 150 grammes an hour of
[7:54] carbohydrate if we know more carbohydrate roughly equals a
[7:57] better performance. The challenge is here.
[8:00] If you eat more but you don't absorb it, that carbohydrate is
[8:04] just going to sit in your gut and you're going to need to get
[8:07] rid of it later on if there's too much there, either by going
[8:10] to the porta potty or by throwing up.
[8:13] Neither of those is pleasant on Iron Man race day, which is why
[8:16] it's important to get a good strategy worked out in training.
[8:23] Question 3. How can I determine the right
[8:26] amount of carbohydrate to consume during a long event?
[8:29] Right. So we're going to give you some
[8:31] rough guidelines here. We're going to aim for around 1
[8:34] gramme of carbohydrate per kilo of body weight per hour, and
[8:39] we're going to use that as our gold standard.
[8:42] Now, some athletes are going to be able to absorb more than
[8:44] that, and we'll come to that in a minute, but we're going to
[8:47] treat that as the gold standard. So a 60K athlete at 60 grammes
[8:50] an hour, an 80K athlete at 80 grammes an hour, et cetera.
[8:55] The key is here. Start by working out where you
[8:59] are just right now on your standard long ride.
[9:02] And the key here is just go out and do what you would normally
[9:05] do. Track all the things that you
[9:07] eat, you drink and you consume. And when you get back workout
[9:10] the total grammes of carbohydrate you've had, divide
[9:13] it by the total time you're out and that's your starting level.
[9:16] So it might be as low as 20 or 30 grammes of carbohydrate per
[9:20] hour. That's fine.
[9:21] We're then going to look to increase this by about 5 grammes
[9:25] per hour per week. So in each subsequent long ride
[9:29] we'll try and add five grammes of carbohydrate per hour.
[9:31] So in Week 2 you'll do 35 grammes, in week 3 you do 40
[9:35] grammes, etcetera till you get yourself to that level of 1
[9:40] gramme per kilo. Now that's not to say that's the
[9:43] maximum you can get to. There's examples of athletes
[9:47] getting up to 100 and 10120 grammes an hour in studies
[9:51] precision fuel and hydration have done.
[9:53] Now, albeit that tends to be high performing athletes at the
[9:57] very top end and they've trained to get there, but that gives you
[10:01] a kind of range to look at. So if you can safely increase by
[10:05] 5 grammes, you don't have any gut issues, you don't feel sick,
[10:09] and most importantly, you feel as though you're performing
[10:11] well, it's a good idea to increase by that five grammes a
[10:15] week, couple of weeks before race day.
[10:17] You've got to kind of the top limit of what you're going to
[10:21] get to. And then on race day, knowing
[10:23] that you're probably going to end up going a little bit harder
[10:25] in the race than you either would ideally like or than you
[10:28] probably have in training, Just back that number off by 5 or 10
[10:33] grammes per hour. And that way you're safely
[10:35] operating underneath what you know to be a limit that you've
[10:39] trained at already. What's the best way to balance
[10:44] fluid and sodium intake during the long race?
[10:46] Well, this is a great, great question.
[10:50] It's obviously really important that you've got to know the
[10:53] concentration of the salt in your sweat.
[10:55] Now, there's two ways to go about this.
[10:57] You take an online sweat test, answer a bunch of questions,
[11:01] they will give you a really good guide as to which end of the
[11:05] concentration spectrum you're going to be on.
[11:08] So that's available for free on the Precision Fuel and Hydration
[11:10] website. We'll put a link to that in the
[11:12] show notes and you can click on that and take that for free.
[11:15] Secondly, what you can do is you can have an in person sweat test
[11:18] done, takes less than half an hour, it's completely painless.
[11:21] They'll put little sensor on your skin and they'll work out
[11:25] exactly the amount of milligrammes of sodium you lose
[11:28] per litre of sweat. And then it's really simple for
[11:31] you to match up and make all the drinks that you're going to
[11:33] consume in training on race day match the amount of sodium that
[11:37] you're going to be losing. So then even if it's a hot day
[11:40] and you're drinking more, you know that you're going to be
[11:42] replacing exactly what you've lost.
[11:46] And next question, why is it important to use trial and error
[11:51] when fine tuning the fuelling strategy?
[11:55] So as much as science plays a part in this, what you're going
[11:59] to find is practising different things in different amounts is
[12:03] really going to help you in training.
[12:04] And the last thing that you want to do is be trying something new
[12:07] on race day. So with our athletes for
[12:08] advising to start this 12 to 16 weeks out from race day, start
[12:13] experimenting with gut training. Start increasing the amount of
[12:16] grammes per carbohydrate per hour that you're taking in.
[12:19] Start dialling in the amount of fluid that you need in different
[12:22] temperatures. You already know your sweat
[12:24] concentration, so the milligrammes of sodium is taken
[12:27] care of. But if you can fine tune this in
[12:29] training and practise it in training, you then have got a
[12:32] really good baseline to work from.
[12:35] And like I said a little bit earlier, if you know the top
[12:38] limits you've got to in training, you can then back
[12:41] those off a little bit on race day in terms of the grammes of
[12:43] carbs, knowing that you're probably going to increase the
[12:46] intensity on race day just a little bit, whether you really
[12:49] want to or not. In terms of the fluid, you'll
[12:52] have to match that to how thirsty you are according to the
[12:55] conditions and the heat on race day.
[12:58] But the concentration of the electrolytes in your drinks
[13:01] shouldn't be changing. That'll be set relative to your
[13:04] own levels. OK, so this is a really good
[13:08] point in the show to give a shout out to our sponsors,
[13:10] Precision Fuel and Hydration. I've already mentioned this, but
[13:14] if you go to the link in the show notes, there's the free
[13:16] fuel and hydration planning tool.
[13:18] You can answer a whole bunch of questions on there and it'll
[13:20] give you back a personalised strategy for fuelling, for
[13:24] hydration and for electrolytes for your next race.
[13:27] You can then practise that in training, you can refine it in
[13:30] training and then on race day you know exactly what you're
[13:33] doing. You can also book a free one to
[13:35] one video consultation with PF Nature's athlete support team.
[13:39] And at the end of that, you'll have even more information.
[13:42] Again, the links in the show notes.
[13:44] Can't recommend this company highly enough.
[13:46] They've been with us sponsoring the show for over 10 years now.
[13:49] And I, I work with them because I really believe that they've
[13:53] got the science underpinning what they do and most
[13:55] importantly, a solution for the problem that can completely
[13:59] derail athletes Iron Man ambitions simply by not getting
[14:02] the fuelling or by getting your electrolytes or your hydration
[14:05] correct. So I highly recommend you go
[14:07] over there, get that taken on their website.
[14:11] OK, Next question. What role does pacing play in my
[14:15] fuelling and hydration strategy? OK, so the thing to understand
[14:18] here is going too hard will reduce the blood flow that goes
[14:23] into your stomach. And if the blood flow to your
[14:25] stomach reduces, there's no blood flow there to help you
[14:30] digest the food and absorb the calories into your body.
[14:33] And so we have that situation we talked about earlier.
[14:37] You might have loads of calories there in your stomach, but if
[14:40] you're not digesting it, there's, it's no use to you.
[14:43] And, and essentially, if you go to the very extreme, if you're
[14:46] going way too hard, the, the gut blood flow shuts right down.
[14:51] None of that's getting digested. What'll end up happening is your
[14:55] body needs to get rid of all that carbohydrate one way or
[14:57] another. So I often see athletes being
[15:00] sick and sometimes, and I meant you'll even see people, you
[15:03] know, reporting really bad GI distress and having to go to the
[15:07] porta potty a lot. And that's often because there's
[15:09] a mismatch between how many calories they've taken in and
[15:13] how many they can absorb. And often that's down to going
[15:16] too hard. So in other episodes, I've
[15:18] talked about having the right pacing strategy on race day.
[15:21] That's really, really important. And you can see now how that
[15:25] starts to tie in. It's not just about going on
[15:28] your bike at the appropriate power level so you can have
[15:31] energy left for the run in terms of not feeling really tired.
[15:34] It's also about going at the correct intensity, so when you
[15:38] get yourself fuelled correctly, your body can absorb the fuel
[15:42] that you're taking in. So super important to get your
[15:45] pacing correct. But that's why going too hard
[15:48] can often mean that the fuelling strategy that's worked in
[15:52] training just doesn't work for you at all on race day.
[15:57] Next question, how do I choose between different carbohydrate
[16:01] sources like gels, drinks and solid foods?
[16:04] So again, this is going to come down to trial and error in
[16:08] training. And what we tend to find is one
[16:11] of the things that changes on race day from in training is
[16:16] you're going to either have to carry everything with you on
[16:18] race day or pick them up from aid stations.
[16:22] And there's going to be a limited amount of products
[16:24] available at the aid stations and there's a limited amount of
[16:27] capacity. You've got to carry things.
[16:29] So typically challenges tend to happen when an athlete is going
[16:33] out in a, a cycling jersey for the long rides.
[16:36] They've got big pockets on the back.
[16:38] They can take all manner of foods with them.
[16:40] They can take flapjacks, they can take bagels, they can take,
[16:43] you know, sandwiches. Even out in training, they might
[16:46] stop at a gas station and be able to buy food or Snickers
[16:49] bars and things like this during the ride.
[16:52] And then when race day comes around, the only thing they can
[16:55] easily carry are gels or carbohydrate snacks or sugary
[17:00] drink mix on the bike. And they find that the stomach
[17:04] responds differently on race day than it did in training.
[17:07] And often that's down to having different things on race day
[17:10] than you had in training. So what I would say to you is
[17:14] the closer you get to race day, the more you need to switch over
[17:18] to having purely the products that you'll be able to either
[17:21] carry or pick up from the aid station on race day.
[17:24] So switch more to the gels, the drinks and the kind of solid
[17:28] foods that will either be available at the aid stations or
[17:31] that you can easily carry with you.
[17:32] I think earlier on in your training further out from race
[17:35] day. It's totally fine and
[17:37] appropriate to, you know, carry a sandwich or a bagel or stop at
[17:40] a shop or a gas station to pick food up there.
[17:43] It's less important what you're actually eating, the more
[17:46] important that you are eating and that you're fuelling and
[17:49] you're learning to train your gut to increase the amount of
[17:52] carbohydrate you can take in. But the closer you get to race
[17:55] day and race day itself, you need to have that strategy
[17:58] there. And so on those last 6 to 8 long
[18:02] rides. Start thinking about how you're
[18:04] carrying stuff with you. If you're going to be racing in
[18:07] a skin suit on race day that doesn't have any pockets, where
[18:11] are you going to store the food that you're going to need to
[18:14] take with you? The solid food?
[18:15] What have you got on your bike available as storage?
[18:18] Are you going to have to buy something one of those top tube
[18:21] bags? Are you going to have to buy
[18:22] something that goes between your aero bars?
[18:24] There's plenty of solutions out there, but you need to practise
[18:27] them in training. Next question, how should I
[18:31] adapt my hydration strategy based on environmental
[18:35] conditions? OK, So what we're talking about
[18:38] here is if it's really, really hot or really, really cold on
[18:41] race day relative to how you've trained.
[18:44] And both of those are possible. You can you can have a really
[18:49] rough estimate of how the weather's going to be at the
[18:51] race you're going to go. You can look at previous weather
[18:53] data for how it's been. But there's no accounting for
[18:56] the fact that if you're racing in the summertime especially,
[18:59] you might well end up racing in a heat wave.
[19:02] And sometimes you might get really unfortunate, get to race
[19:05] day and find that although it's been really hot, a storm breaks
[19:09] and it's 8 or 9° on race day and it's really cool and you've been
[19:13] practising drinking a litre an hour of fluid.
[19:16] But on race day it's really cold and you feel like you barely
[19:19] need to drink at all. So it's really important that
[19:22] that hydration strategy does flex based on environmental
[19:25] conditions. It's fantastic if you've had the
[19:28] chance in training to train in both the cold and the hot and
[19:31] start to learn what your body does in the heat.
[19:34] If you get the chance to go abroad on a hot training camp
[19:37] and it turns out that all of a sudden you do need 1500
[19:40] millilitres per hour of fluid because you're a really heavy
[19:44] sweater in terms of volume, well, you're going to have to be
[19:46] aware of that. Now, that's not to say when you
[19:49] return to your your usual cool conditions at home, obviously
[19:52] you're going to be sweating less volume, so you're not going to
[19:55] be forcing down a litre and 1/2. That would be inappropriate, but
[19:59] you're going to have to be prepared.
[20:01] That you're going to have to drink more on race day if it's
[20:03] hot and less on race day if it's really cool.
[20:07] The concentration of the fluid in the drinks that you're having
[20:10] is going to stay the same, though.
[20:12] That's really critical. That's personal to you, and it
[20:15] isn't going to change based on whether it's hot or cold.
[20:20] And next question, how should I adjust my sodium intake if I
[20:24] know I'm a salty sweater? Well, this question is, is
[20:28] really easily answered. Firstly, to know whether you're
[20:31] a heavy sweater or not, you've got to have taken some kind of
[20:34] test. So whether that's a really
[20:36] simple test, like looking at your clothing after riding on a
[20:40] hot day and seeing that you've got white marks, white salt
[20:45] marks caked all over your kit, that's a really good clue that
[20:48] you're a very salty sweater. Now a little caveat here.
[20:52] If you've done a race and it's a hot day and it's been a sea
[20:55] swim, this isn't going to work because obviously the salt water
[20:59] in the sea is going to be on your Tri suit that's going to
[21:02] evaporate and it's going to leave salt behind.
[21:04] So that's not the case at all here.
[21:07] But if you're going out for a ride on a hot day and you're
[21:11] coming back and you've seen that the salt caked all over your
[21:13] kettle of salt, all over your running hat on a hot day, that's
[21:17] a real clue that there's a high concentration of salt in your
[21:21] sweat. You can see the volume of sweat
[21:24] to some extent. If you're coming back in, your
[21:27] kit is really drenched. That's an obvious clue that
[21:30] you're a very heavy sweater. But the key thing about sweat
[21:33] volume is there's two kinds of sweating.
[21:35] There's efficient sweating where it evaporates off you, and
[21:38] there's inefficient sweating where it just kind of runs off
[21:42] your skin. And it can look as though
[21:45] somebody who is an efficient sweater isn't a very heavy
[21:49] sweater because all of their sweat is going to evaporate.
[21:52] And again, this is partly genetic.
[21:53] There are some people who are just efficient sweaters and
[21:56] evaporates off them. There are some people who are
[21:59] very, very heavy sweaters and it just runs off them and because
[22:02] they're not efficient, they have to sweat a higher volume out.
[22:06] So between those two, you're going to get an idea for how
[22:10] heavy of a sweater you are. The only way to know the
[22:13] appropriate concentration in your sweat is to take that
[22:16] online sweat test. So either go and take the test
[22:20] on the Precision Fuel and Hydration website, answer a
[22:22] bunch of questions and that'll give you a really good lead as
[22:25] to whether or not you're a heavy sweater or not or a salty
[22:28] sweater or not. And then if it looks like you
[22:32] are, I highly recommend going and having the sweat test done
[22:35] in person because then you will actually know the number that
[22:38] you need to replace per litre, the number of milligrammes of
[22:41] sodium per litre you need to replace.
[22:43] And that will make it really accurate for you.
[22:45] And you can be sure that no matter how much you're drinking,
[22:49] you're replacing the the appropriate amount of sodium in
[22:51] your sweat. OK, so to wrap up today's show,
[22:56] here are some discount coating deals for you over at Precision
[22:59] Fuel and hydration.com. You can use the code Oxygen Fuel
[23:02] 25 for 15% off your first electrolyte order.
[23:06] And again, we're sponsored by these guys.
[23:08] They've worked with us for over 10 years now, but we chose to
[23:12] work with them because they have a solution that works really
[23:15] well for Iron Man triathletes and we get dozens of offers from
[23:19] people to sponsor the show. They're the only one we work
[23:22] with because I don't want to be pushing products onto people for
[23:25] the sake of being paid money. I want to be offering athletes
[23:29] solutions that work really well for them.
[23:31] And over at teamoxygenaddict.com, if you're
[23:34] looking for coaching, I think we've got the most comprehensive
[23:37] triathlon coaching programme specifically designed for busy
[23:40] age groupers. So I really encourage you to
[23:43] watch our free Ironman Accelerator webinar training.
[23:46] Like I said, it's free. You'll get a tonne of
[23:48] information about the right way to train around your busy life.
[23:52] And if you're interested, there's just a link in the show
[23:54] notes you can go through and click that.
[23:57] You can watch the webinar and after that we can arrange to
[23:59] have a chat with us. If you're interested in
[24:01] coaching, we can then work out the best way to go forward.
[24:03] But it all starts with watching our webinar.
[24:06] There's about half an hour of information there that sums up
[24:08] everything that I know about how to train for Iron Man and 70.3.
[24:12] All the pitfalls are out there and how to avoid them.
[24:15] So remember there's links in the show notes.
[24:17] You don't have to remember them. Until next week.
[24:20] Have a great safe training and racing week.
[24:22] I'm coach Rob Wilby and you've been listening to the Oxygen
[24:25] Addict Triathlon Podcast.

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