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Approximately every 6 months and about 1 month before a race.
For a flat course use a 12-25T cassette. For a hilly course, use a 11-28T cassette (or larger if your derailer allows it). These are general recommendations, and the nature of the course in addition to your crank size will influence what size cassette you should use. Consult with your coach to help you dial it in.
This can vary by time, intensity and an individual's metabolism. A good starting point is 1.8 times your weight in pounds for cycling and 1.4 times your weight in pounds for running. These calories should be exclusively from carbohydrates. Try to limit fat, protein and fiber intake as these nutrients may not sit well, especially during the run. Train with what you plan on racing with.
You can make up a quick sports drink my mixing 1/4 cup of sugar and a pinch of table salt in a 20 oz bike bottle. This will give you about 200 calories and 500 mg of sodium. Add 1-2 tablespoons of lemon juice for flavor.
A good starting point is 15 mg of sodium per ounce of sweat loss per hour.
Before the race make sure you research what is available on the course and what you would have to take in if you did not have your custom nutrition.
Generally people wear their tri kit underneath their wetsuit/speedsuit. Putting a bike top on a wet body in T2 can be incredibly difficult, costing minutes
If you are aiming for a PR or Kona qualification, time is of the essence, and you shouldn't change. If you're looking at a long day and running clothes will provide some additional comfort, then go for it.
At minimum any personal nutrition, one CO2 cartridge, one tube and a tire if you are riding tubulars. Other things for consideration: extra clothing, sunscreen, medication, and contact lenses.
Keywords: Ironman, emergency
Personal nutrition, extra clothing (especially socks), sunscreen, medication (especially imodium), lubrication (e.g. BodyGlide) and contact lenses.
Keywords: Ironman, emergency, race strategies
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