in-race hydration and nutrition

[oulobo]

I saw a mention about bottle exchanges at aid stations during longer events, and was wondering how hydration and nutrition is arranged. Do you give them your bottle and take a fresh one? Do you stop to refill? I bike with a single bottle, and I know that won't be enough. I doubt two would be enough. Are in-race nutrients like gels and bars distrubuted at aide stations?Also, how is rehydration arranged in IM swims. Do they just wait until the swim is done?

I'm stressing a bit after seeing the sports drink commercial with the IM runner being too dehydrated to finish, with only 500 m to go.

OT Are there any places to get realistic times and splits for 1/2 IMs? or does anyone have a general idea?

[mattc]

I saw a mention about bottle exchanges at aid stations during longer events, and was wondering how hydration and nutrition is arranged. Do you give them your bottle and take a fresh one? Do you stop to refill?

--->That's usually the deal. At IMNA races, they have aid stations about every 10 miles where you can dump any empty bottles and pick up new ones, in addition to food.

Also, how is rehydration arranged in IM swims.
--->Open your mouth.... I don't think they offer fluids at the halfway point. Personally, I've never needed or desired to hydrate during a swim. But that's just me.


I'm stressing a bit after seeing the sports drink commercial with the IM runner being too dehydrated to finish, with only 500 m to go.
--->Yes, but after a trip to the Gatorade Sports Science Institute he better understood his hydration needs and was victorious at IM CdA a few years later. Moral: know your needs and plan appropriately.

[Charlie]

Check out the dave scott feature in triathlete mag this month. he breaks it down.
Also Inside Triathlon April 2005 is devoted to it.
Also bottle exchange is just as it says. Start with a throw away( favorite sports drink) with sport top for after the swim. Leave your lucky bottle at home. God knows what is growing in it anyhow.
Taking in water during the swim is a bad sign that things are not going well.
As for the Gatorade comercial. It happens. I had my only DNF at the Columbus 1/2 marathon in 2001 within eyeshot of the finish due to dehydration. Don't mess with it. Take your time at aid stations.

[oulobo]

Thanks for the advice guys.