Question 1

How does cold racing change my nutrition approach?

Accepted Answer

Cold suppresses thirst even when you're dehydrating. Drink on a timer, not by feel. Warm liquid at aid stations (broth, warm drink) is more palatable — take broth when available.

Question 2

What carb targets for Maine 70.3?

Accepted Answer

60–75g/hr on the bike, 45–55g/hr on the run. Fluid needs drop by 20–30% in cool conditions, but carb needs stay similar. Don't reduce food just because you're not thirsty.

Question 3

How cold is the Kennebec River swim?

Accepted Answer

Late September water is 58–66°F — cold and wetsuit-legal. A pre-swim warm-up and neoprene booties if allowed. Cold swim slows digestion, so time your pre-race breakfast 2.5–3 hours out.

Question 4

What do I wear and does it affect nutrition access?

Accepted Answer

Many athletes race in arm warmers or a light jacket on the bike — make sure your nutrition is accessible regardless of what you're wearing. Pre-load jersey pockets in T1 so gels are reachable.

Question 5

Any tips for racing in possible rain at Maine?

Accepted Answer

Gel wrappers become slippery when wet — use loops of tape around your top tube to pre-secure gels, or use a bento box. Wet conditions also mean colder core temp, so eat more to maintain warmth.

Ironman 70.3 Maine

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Nutrition answers for Ironman 70.3 Maine.

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