IRONMAN 70.3 Bike-to-Run Nutrition: Gastric Emptying & T2 Electrolytes

The transition from cycling to running induces gastrointestinal mechanical turbulence.

Suspending high-density carbohydrate ingestion during the final 10km of the bike leg facilitates gastric clearance, eliminating gastrointestinal distress upon starting the half marathon.

Section III, IV, V & VI: Gastric Osmolality Mechanics, T2 SOP & Carb Mouth Rinsing FAQ

Carbohydrate mouth rinsing stimulates cranial motor centers without overloading gastric volume during late transitions.

Section VII & VIII: Late-Run Hypoglycemia Prevention and Flat-Cola Utilization

Caffeine and defizzed cola at km 15 provide instant neural glucose, powering the final 6km half marathon kick.

Section VII & VIII: Late-Run Hypoglycemia Prevention and Flat-Cola Utilization

Caffeine and defizzed cola at km 15 provide instant neural glucose, powering the final 6km half marathon kick.

Section IX: Gut Training Adaptation in Brick Sessions

High-carbohydrate ingestion during brick sessions upregulates intestinal SGLT1 transporter density, preventing race-day GI distress.

Section X: Late Transition Hydration FAQ

Maintaining steady breathing until reaching the next fluid station preserves physiological composure.