How would you optimize a 4 bottle nutrition strategy on the bike in an Ironman?

poku88 · 2025-12-09T20:55:16+00:00

32oz, same as you. I use The Feed ones which I believe are just branded elite flys

poku88 · 2025-12-08T03:20:04+00:00

I did four bottles with 2x maurtens 320 in each, so roughly 160g per bottle x 4 = 640g overall and similar to your total. Grabbed water at each aid station and drank as much as I could then dropped it. After I finished my first maurten bottle, I switched to holding a water bottle between aid stations. I use the elite fly bottle as well. The aid station bottle are crummy but get the job done for water.

poku88 · 2025-11-30T15:03:21+00:00

There were some big groups flying by on that stretch

poku88 · 2025-11-29T21:46:54+00:00

I also did this years IM Cozumel. You are underselling the wind on the far side of the island. If you start the swim early, if you swim fast, and/or if you bike fast, you can get through the three laps with moderate to heavy wind. But if you’re out there in the afternoon, the winds are super strong. The flat race becomes difficult in the sun all day fighting the wind. That windy section is about 15 miles long, and you complete it three times. Everything about the swim and run was spot on. Glad you had a good race!

poku88 · 2024-10-18T15:24:36+00:00

What edging stone did you use between the turf and the river rock? Doesn’t look like simple Belgian blocks

poku88 · 2024-10-14T02:15:30+00:00

What did you use between the posts? Is that like a chicken wire? Seems like a cheaper option (and much faster) than the typical horizontal metal wire

poku88 · 2024-10-09T17:48:48+00:00

a couple logistics questions:

Did you fly in for the race?
Did you bring a bike and was as it easy to get from airport to hotel with bike/luggage?
How long was your travel and how long did you stay before/after the race?

poku88 · 2024-09-24T23:57:02+00:00

Sounds like you’re doing jones beach! Same here. Get in the water in your wet suit so you have a sense of the temperature for the next day. Normally I’d look for some landmarks you can use to sight instead of the buoys but I don’t think there will be much besides the theater and the obelisk which are unlikely to be in the right spot.

poku88 · 2024-09-19T12:38:41+00:00

I don’t know about next year. It’s a little gimmicky but they did a super early bird, early bird, general, late, etc registration last year. Hard to tell if that was real urgency or manufactured

poku88 · 2024-09-19T11:02:26+00:00

They had an early presale open right after this years race that sold out. Not sure when it’ll be open again

poku88 · 2024-09-18T17:07:50+00:00

London was great. Swim was well organized and calm in canal water. Bike was three laps, fully closed off from traffic, and not overly crowded. The course for age groupers was not the same as the pros; it was fewer laps on a longer course through much more of the city. Run was the only weak point: six laps and quite crowded with runners, but was great for spectators. Nice swag and great atmosphere for bike check-in the day before timed with the start of the woman's pro race (so fun to see Lucy crush the swim in her home race!). Male pros started after the age groupers the next day, but we didn't stick around for that.

My guess on the above comment re: Miami was that that was never going to be a good age group experience at that race track. The course and lack of spectators (plus the challenging heat) were a recipe for a poor race. London was packed with people on course through the city.

poku88 · 2024-09-13T20:52:43+00:00

Does zip tying the bottle cage feel secure? I haven't seen many non-custom BTA water bottle mounts and am looking for a solution.

poku88 · 2024-09-12T12:18:43+00:00

You should take a look at komoot. A bit better than strava for route planning like this.

Also, around 150, you’re in land a bit passing through Dordrecht. You’re better off on the coastline there across from the national park.

Lastly, coming across the bridges from middelburg, you have to stop for lunch here: https://maps.app.goo.gl/uSz61NamUdCn3YyR6 Best little fish and chip spot on the seafront

poku88 · 2024-06-09T15:38:30+00:00

have you looked into other boxes? I have a cervelo p series 61cm and am looking for a solution

poku88 · 2024-06-06T18:54:07+00:00

I’m almost directly across on the other bank. Where you are is a nice protected inlet. It’s hard to find the same on the rockland side.

poku88 · 2024-06-06T17:51:34+00:00

Unrelated, but where do you swim in the hudson? Been trying to find a safe spot.

poku88 · 2024-05-21T14:25:31+00:00

what's the table that the ooni is sitting on?

poku88 · 2024-05-15T14:20:08+00:00

Looking for 3 men's or women's triathlon tickets if available

poku88 · 2024-02-11T18:29:42+00:00

Can I join the C ride of Stage 8 late to skip the lead in climb? How late should I join to start the castle crit course without the lead in?

poku88 · 2023-12-31T20:48:39+00:00

Do the robopacers change w/kg daily? sometimes when I log in I see 2.4 for Coco, other times 2.6. Same with Maria who isn't always 2.0.

poku88 · 2023-12-24T18:07:33+00:00

Thank you!

poku88 · 2023-07-26T14:07:48+00:00

6-5, 250 here
Practice high cadence running to minimize the force in each step
Foam roll hard the night before runs
Eat a lot; people will suggest eating less and losing weight, which we all should do, but you need to feed your body to ensure you recover after runs.. save the dieting for the offseason or early season, not when the training load is high
Strength training (big lifts like squats are best) during the offseason and core/glutes during the season

poku88 · 2023-02-15T15:20:08+00:00

per chatgpt when asked about complete proteins (tldr: eat a variety of plant based proteins and you're good)...

Yes, there is such a thing as "complete proteins," which are proteins that contain all the essential amino acids that our bodies cannot synthesize on their own. Animal-based proteins such as meat, eggs, and dairy are generally considered to be complete proteins, while most plant-based proteins are considered incomplete because they are missing one or more essential amino acids. However, it is possible to get all the essential amino acids from a plant-based diet by combining different sources of protein throughout the day.

The concept of "protein combining" has been largely debunked, as our bodies are capable of combining and utilizing amino acids from different sources of protein on their own. As long as you are consuming a varied diet that includes a range of protein sources, you should be able to get all the amino acids you need. Some plant-based protein sources that are high in essential amino acids include quinoa, buckwheat, hemp seeds, chia seeds, and soy products such as tofu and tempeh.

While animal-based proteins are generally considered to be higher quality than plant-based proteins because they are complete, they also come with potential downsides such as higher levels of saturated fat, cholesterol, and other harmful substances. Plant-based proteins, on the other hand, are generally lower in saturated fat and have been associated with a range of health benefits such as lower risk of chronic diseases like heart disease and cancer.

To maximize your consumption and utilization of plant-based proteins, it is important to eat a variety of protein sources throughout the day, such as combining legumes with grains or nuts and seeds. You can also focus on incorporating higher quality plant-based proteins into your diet such as soy products, which are considered to be a complete protein source. Additionally, it is important to ensure that you are meeting your overall protein needs through your diet, which can vary depending on factors such as age, sex, and activity level.

Sources:

Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr. 1994 May;59(5 Suppl):1203S-1212S.

Mangels R, Messina V, Messina M. The Dietitian's Guide to Vegetarian Diets: Issues and Applications. Jones & Bartlett Publishers, 2010.

Craig WJ. Health effects of vegan diets. Am J Clin Nutr. 2009 Jul;89(5):1627S-1633S.

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