Question 1

What nutrition should I carry on the bike at Louisville?

Accepted Answer

Enough for the full 112 miles — 5–6 hours for most athletes. That's 25–35 gels equivalent in whatever form you prefer, plus electrolytes. Don't rely on aid stations to fill gaps; carry your preferred products.

Question 2

How does the river swim affect nutrition timing?

Accepted Answer

The downstream swim is faster than you're used to in training. You might finish swim 5–10 min faster than expected — don't skip your pre-bike nutrition routine in T1 just because you feel fresh.

Question 3

What are the carb targets for Ironman Louisville?

Accepted Answer

75–88g/hr on bike, 55–65g/hr on run. October weather and moderate terrain support consistent nutrition execution.

Question 4

How rolling is the Louisville bike?

Accepted Answer

More rolling than flat, less than Wisconsin. You'll have some climbs to manage eating timing around, but nothing like the mountain courses. Standard schedule with minor adjustments for climbs works fine.

Question 5

Tips for the riverfront run?

Accepted Answer

Two loops with good crowd support. The riverfront is exposed to wind coming off the Ohio — factor in slight extra fluid needs if it's windy. The flat run surface means pure pace — your fuel determines your finish.

Ironman Louisville

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Nutrition answers for Ironman Louisville.

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