Geelong is known for mild conditions, which is exactly why athletes under-fuel it. Cool water and moderate air temperatures make you feel like you are sweating less and burning less, but a 90km rolling bike and a half marathon still cost the same carbohydrate.
The cool swim also matters. A cold start can blunt your thirst on the bike, so the plan needs to run on the clock rather than on how you feel.
What the race demands
Distance
1.9km swim, 90km bike, 21.1km run
Season
March in Geelong: mild air, Corio Bay water around 18 degrees
Main risk
Under-drinking because the day feels cool
Second risk
Rolling bike that tempts you to push the climbs
Course notes
- 1.9km swim in Corio Bay with a beach start. March water temperatures average a little over 18 degrees, so expect a wetsuit swim.
- Bike and run courses are both rated rolling.
- The event is known for mild conditions, with historical race-day highs around 19 to 23 degrees.
Source: IRONMAN 70.3 Geelong: course overview. Courses and dates can change each year, so check the official athlete guide before race day.
Carbohydrate and sodium targets
- Bike leg: 70 to 90g of carbohydrate per hour from a dual-carb source
- Run leg: 60 to 80g of carbohydrate per hour in small, frequent doses
- Sodium: 300 to 800mg per hour in mild conditions, more if you are a salty sweater
- Fluid: by your sweat rate measured in similar temperatures, not by thirst
HYDRAX CORE delivers 85g of dual-carb fuel and 980mg of sodium per serve, so hitting the numbers above is arithmetic rather than guesswork. HYDRAX PRIMER covers the pre-race window with 29g of carbohydrate and 1,313mg of sodium. Run the free fuelling strategy tool to convert these ranges into your own per-hour numbers.
Rehearse the plan in training, then race it. Order now, ships Australia-wide.
Race week and race day timeline
2 days out
Raise carbohydrate intake and drop fibre and anything unfamiliar.
Race morning, 3 hours out
Rehearsed carbohydrate breakfast at 1 to 2g per kg, with sodium in your fluid.
20 to 30 minutes pre-swim
One serve of PRIMER: 29g of carbohydrate and 1,313mg of sodium before the swim.
Bike, 90km
Start drinking CORE within the first 10 to 15 minutes, even if you don't feel thirsty after the cool swim. Set a timer.
Run, 21.1km
Take carbohydrate from the first aid station and keep it going in small doses for the whole half marathon.
Frequently asked questions
How should I fuel 70.3 Geelong?
Treat it like any 70.3 even though the conditions are mild: 70 to 90g of carbohydrate per hour on the bike from a dual-carb source, then 60 to 80g per hour on the run in small doses.
Do I need less sodium in mild conditions?
Often a little less than in heat, with many athletes in the 300 to 800mg per hour range. Sweat rate and sweat sodium vary a lot between people, so measure yours at similar temperatures.
Why do athletes under-fuel cool races?
Cool water and mild air reduce thirst, so drinking falls behind without you noticing. Carbohydrate needs don't drop with the temperature, so fuel on a schedule.
What should I take before the swim?
A pre-race serve 20 to 30 minutes before the start puts carbohydrate and sodium on board before you get in the water.
Keep reading
Disclaimer: This page is general information for healthy adult athletes and is not medical, dietetic or coaching advice. Individual carbohydrate, fluid and sodium requirements vary with body weight, sweat rate, conditions and health status. Speak with your doctor, sports physician or an accredited sports dietitian before changing your nutrition or supplement routine, rehearse any fuelling plan in training before race day, and always follow the directions and warnings on the product label.