Question 1

How many carbs per hour at Kona?

Accepted Answer

70–90g/hr on the bike after the first 30 min, dropping to 50–65g/hr on the run. In this heat GI distress risk is high — train your gut at race pace in warm conditions before you get there.

Question 2

How much sodium do I need for Kona?

Accepted Answer

Budget 900–1200mg/hr, toward the higher end if you're a heavy sweater. The combination of heat and 8–17 hours of racing creates severe sodium losses. Don't skip salt tabs on the run.

Question 3

What's the key fueling mistake at Kona?

Accepted Answer

Over-drinking plain water, which dilutes sodium without replacing it. Alternate water and electrolyte drink at every aid station rather than grabbing water only.

Question 4

Should I change my plan because of the winds?

Accepted Answer

Headwinds increase power output and carb burn. If you push hard into the crosswinds on the return leg, you'll burn glycogen faster than planned — keep eating even when effort feels manageable.

Question 5

How do I manage GI on the run at Kona?

Accepted Answer

Switch to liquid calories (cola, Gatorade) if solid gels stop going down. Ice in the hat and sponges on the wrists cool core temp, which helps GI function more than most people expect.

Ironman World Championship

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Nutrition answers for Ironman World Championship.

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