Case Study: Chattanooga 70.3 Nutrition Breakdown

4h04min race duration / Hot & Humid

Changes to the Initial Plan by Virginie T.Wilkie

*Only change: Lost 500ml of water and 750mg of sodium on the bike due to a dropped bottle + half of my sodium capsule broke in half as I was going to take it on the run. The rest of the fueling strategy stayed intact.

Story of the Day: How I Took in Nutrition

Breakfast (not included in race hour numbers)
A go-to of mine:
2 packs of instant oatmeal with raspberries and maple syrup + 1 cup of filter coffee
After dropping my gear at transition, I went back to the hotel to warm up on my other bike + trainer.
It was already hot outside, so I sipped on a 750ml bottle with 30g carbs + 750mg sodium — a preload before the start.

Pre-Race (10 minutes before start)
One 30g carb gel with caffeine to top things off before jumping on the bike.

Bike Nutrition (2h18 total)

Hour 1:

• 1L bottle: 90g carbs + 1000mg sodium

• 1 gel: 30g carbs

• Total for hour: 120g carbs, 1L fluid, 1000mg sodium

Hour 2:

• 1L bottle (consumed in 45min): 90g carbs + 1000mg sodium

• 1 gel with caffeine: 30g carbs

• 1 gel: 40g carbs

• 750ml bottle (from 1:45 to 2:18): 15g carbs + 750mg sodium

• Total for hour: 175g carbs, ~1.75L fluid, 1750mg sodium
  ⚠️ Felt some belly discomfort in last 15 minutes due to high fluid intake, but gambled knowing run access would be limited.

Run Nutrition (1h42 total)

• 500ml flask: 750mg sodium (consumed early on)

• Additional water: ~250ml from cups at aid stations

• Gels:

  • 2 x 30g

  • 2 x 40g

  • 1.5 x sodium capsules

  • (1 with 100mg caffeine)

• Total for run: 140g carbs, ~750ml fluids, 1125mg sodium

✅ No stomach issues for once — just a bit of flavour fatigue late in the race, I could have taken an extra 30 or 40g gel on the run , I had nothing from water from km 16 to 21 and may have helped me push the last miles.