Sports
Ironman 70.3 Floripa: Bike Nutrition, Safety, and Wind
Thelma D'Amelio and Bruna Mahn break down hydration, backup carb plans, and bike handling tips.
Making a strategic mistake on the bike leg comes at a high price during the run of a half Ironman. Check out advice from Thelma D'Amelio and Bruna Mahn on fueling, hydration, and handling the wind.
The cycling leg in triathlon is your primary window of opportunity to fuel your body and secure energy for the final stage. If carbohydrate or fluid intake falls short on the bike, you will almost certainly pay the price on the run. The golden rule is never try anything new on race day: stick strictly to the exact brand and type of gel or liquid carbs tested thoroughly in training, adhering to your planned amounts and intervals to prevent gastrointestinal distress.
PUBLICIDADE (GAM) — 1250x250
Timed Hydration and the Need for a Plan B
The mix of steady wind and race adrenaline masks thirst, making it easy to forget to drink water. A practical recommendation is to set watch alerts every 20 to 30 minutes to take in around 250 ml of fluids. In addition, losing bottles on rough pavement is a common setback. For this reason, secure bottles with rubber bands and carry backup gel packets equal to the carbohydrate amount you would lose if a bottle gets ejected.
For athletes debuting at this distance or those still developing bike handling skills, rolling out of transition with three or four full bottles reduces reliance on aid stations, minimizing accident risks.
Aid Station Communication and Riding in the Wind
Stay on high alert around course aid stations. Fatigued athletes often slow down abruptly or change lines without warning. Maintaining clear communication—calling out if you are passing straight through on the left or signaling overtakes—prevents unnecessary collisions, keeping in mind that many competitors are at the edge of exhaustion.
When managing the headwind on the return to Jurerê, forecasted diagonal gusts between 10 and 15 km/h demand tactical discipline. The key is not to fight the wind: gear down, strictly hold your target wattage or effort zone, and stay tucked in the aerobars as long as possible.
PUBLICIDADE (GAM) — 1250x250
