Question 1

How does NC summer humidity affect my nutrition?

Accepted Answer

Humidity prevents sweat from evaporating efficiently, so you feel hotter and need more cooling. Actual sweat rate remains high — 800–1000mg sodium/hr on the run and ice at every aid station.

Question 2

What carb targets for Raleigh 70.3?

Accepted Answer

62–76g/hr on the bike, 48–58g/hr on the run. Heat suppresses GI function, so don't push the upper carb limit — stay in the middle of your range and prioritize electrolytes.

Question 3

How do I manage the run heat in Raleigh?

Accepted Answer

Run with ice in your hat or sports bra from mile 1. If ice is available at a cup station, grab it and hold it in your palms or put it down your jersey — cooling skin reduces core temp and helps GI function.

Question 4

What should I eat the morning before Raleigh?

Accepted Answer

A carbohydrate-heavy breakfast 2–3 hours before race start — oatmeal, banana, toast — around 600–900 calories depending on your size. Minimize fiber and fat, which slow digestion.

Question 5

Tips for Jordan Lake swim in June?

Accepted Answer

June water temperatures are 76–80°F — warm and may be non-wetsuit. Warm water means your core temp is already elevated entering T1. Start your heat management immediately in T1 rather than waiting for the run.

Ironman 70.3 Raleigh

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Nutrition answers for Ironman 70.3 Raleigh.

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