Many ultraendurance runners carry two handheld race bottles or wear a hydration pack. Even with a hy-


dration pack, it is difficult for athletes to know how much they are drinking because the pack is not clear. Discussing their hydration plan in terms of swallows or sips per 10 minutes, or similar, is helpful.


Marathon Rowing


Rowing, also referred to as crew in the United States, involves propelling a boat (racing shell) on water using oars. Athletes compete in a number of boat classes, ranging from an individual shell to an eight-per- son shell.


ENDURANCE


Finishing times can range from just over 3 hours up to 6 hours. It is somewhat easy for a rower to put nu- trition and hydration in the boat. If the nutrition plan includes solid food choices, it is important to have packages open and easy to get to. Tis is another sport where the athlete’s hands are being used, so the quicker the athlete can consume nutrition the better, especially when racing as a single. One final consider- ation is wind. Some races can be extremely windy, making consuming nutrition and hydration even more difficult, in addition to increasing the athlete’s workload and energy output.


Triathlon


A triathlon is a multiple-stage competition that includes the completion of three endurance disciplines in immediate succession over various distances. Although several combinations exist, the most popular com- bination is swimming, cycling, and running.


ENDURANCE


Olympic distance triathlons fall in this category. Average age group times range from about 2 hours 30 min- utes to 3 hours 10 minutes depending on the course, with the last athletes coming in around 4 hours. Te course has aid stations on the bike and run portion, and some races are sponsored, so specific products are available at aid stations. Tis information is typically available on the race website. Volunteers are responsi- ble for handing out hydration and nutrition, but they are not always experienced. Getting hydration on the bike can be difficult as is, especially when the athlete is also inexperienced. Unlike ultraendurance triathlons, each split is longer than 1 hour, making it difficult to follow an hourly


plan. It is much easier to discuss nutrition in terms of “on the bike,” “in transition,” or “on the run,” instead of following a plan based on an hourly clock. Tis still allows for nutrition and hydration every 10 to 20 minutes, but the athlete will not have to think about time as much during the race. For example, advice could be, “Con- sume X calories of X product at the beginning, middle, and end of the bike portion of the race.”


ULTRAENDURANCE


Tese events take over 4 hours to finish and could be a Half Ironman (1.2-mile swim, 56-mile bike, 13.1- mile run) or Ironman distance (2.4-mile swim, 112-mile bike, 26.22-mile run). In these races, it is important to consider the differences in nutrition tolerance during the bike and run phases of the race. Athletes can generally consume more calories per hour cycling than running.13


Ironman triathlon competitors oſten de-


crease their calorie intake toward the end of the bike segment so they can start the run with a fairly empty gut. During the run segment of a triathlon, the athletes usually consume only sports drinks, gels, gummies, broth, and water to reduce the risk of gut distress. Many races have implemented a wave start. Find out in which wave the athlete begins because it could be


an hour aſter the official race start, and this dictates the prerace meal. Additionally, there are course cuttoff times where athletes are removed from the course if they don’t make it to a point by a certain time. Te aid stations are similar to those in Olympic distance courses. On an Ironman course, the bike and


run portions have special needs station at the halfway point, and athletes are allowed to to put any nutrition or hydration product of choice in their numbered bag. Te numbering makes it easy for the volunteer to


CHAPTER 22: NUTRITION FOR ENDURANCE AND ULTRAENDURANCE SPORTS 509


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