Question 1

Does altitude change my 70.3 nutrition plan?

Accepted Answer

Yes — increase fluid intake by 10–15% vs sea-level racing. Force early eating since appetite is suppressed at altitude. VO2 is reduced at 5,300 ft so effort feels harder at the same pace — fuel to effort, not pace.

Question 2

What are the carb targets for Boulder 70.3?

Accepted Answer

65–80g/hr on the bike, 50–60g/hr on the run. Altitude creates oxygen debt that increases carb dependency — being well-fueled matters more than at sea level.

Question 3

Any thunderstorm nutrition contingency?

Accepted Answer

June afternoons in Colorado often bring afternoon storms. If the bike is cut short, your nutrition schedule is thrown off — have liquid calories ready in T2 rather than planning on aid station food.

Question 4

How does dry Colorado air affect hydration?

Accepted Answer

You lose significant fluid through respiration at altitude — more than you feel through sweat. Start your hydration protocol the evening before and drink an extra 250ml in the morning.

Question 5

Tips for the Creek Path run at altitude?

Accepted Answer

Flat but not easy at 5,300 ft. Pace drops are normal. Focus on keeping sodium up (700–900mg/hr) rather than chasing pace. The flat surface at least lets you focus on eating consistently.

Ironman 70.3 Boulder

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Nutrition answers for Ironman 70.3 Boulder.

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