How To Navigate IRONMAN Aid Stations And Fuel Like A Pro

There is good reason nutrition is called the fourth discipline of triathlon. Without a well-planned fueling strategy, even the best swim, bike, and run training can go to waste on race day. The good news is that IRONMAN races are well stocked with aid stations where you can refuel. Here is what you need to know.

What Is An Aid Station?

An aid station is a spot on the racecourse where you refuel with water, electrolyte drink, energy gels, and solid food. Think of it like a grab-and-go: you stop in, get what you need, and keep racing.

Where Are Aid Stations On Course?

The number and location of aid stations depends on the race distance, and your race's Athlete Guide shows exactly where they are.

• Bike course: roughly every 15 to 20 miles. In a 70.3, for example, they might sit near the 15, 30, and 45-mile markers of the 56-mile bike.
• Run course: every 1 to 1.5 miles. On multi-lap courses you may pass the same aid station several times.

Every race has its own Athlete Guide with the event schedule, race rules, course maps, aid-station locations, and the products on offer. Read it before race day.

What Products Are At Aid Stations?

It depends on where the race is held. In North America, athletes find Mortal Hydration electrolyte drink and Maurten energy gels. In Europe, Oceania, and South Africa, athletes have Precision Fuel & Hydration electrolyte drink and Maurten energy gels. Bottled water is always available.

Other items include bananas, orange slices, chips, pretzels, Coke, and chicken broth. On the bike course, you grab pre-mixed electrolyte bottles from a volunteer as you ride by. On the run course, water and electrolyte drinks come in paper cups you toss at the trash drop. Run aid stations also have ice to stuff in your tri suit or hat for cooling, and many have a porta-potty.

Pro tip: if you have not tried a nutrition product in training, do not use it in a race. Either train with the on-course products or carry your own preferred brand, and test your plan many times before race day.

The Basics Of Triathlon Nutrition

There are best practices for triathlon nutrition, but your plan should be personalized to your sweat rate, intensity, and race conditions. Some athletes prefer a carbohydrate drink and chews, others an electrolyte drink with gels, and some use solid food while others go liquid-only. Find what works for you.

A few guidelines to start from:

• On the bike: aim for 60 to 90 grams of carbs per hour, 26 to 30 oz of fluid per hour, and 400 to 600 mg of electrolytes like sodium and potassium.
• On the run: take in a little less, around 40 to 50 grams of carbs and 20 to 24 oz of fluid per hour.

Pre-race nutrition matters too. Top off your glycogen stores in the 48 hours before the race with simple carbohydrates and lean protein, and cut back on fiber and spicy foods that can upset your stomach. For the full picture, see our endurance nutrition basics and pre-race meal ideas.

How To Navigate Aid Stations

Aid stations follow a set flow, with products laid out in a specific order (for example: water, electrolytes, food, gels, electrolytes, water, trash), so do not worry if you miss a volunteer on the first try.

Pay close attention traveling through aid stations, especially on the bike. Talk to the volunteers, ask for what you need, and make other athletes aware of your moves to prevent accidents.

• Volunteers hold bottles out so you can grab what you need as you ride by.
• Keep an eye on riders ahead, glance behind before moving, and leave space in case someone drops a bottle.
• Do not stop in the middle of an aid station. It is dangerous and blocks the flow. If you need to stop, ride to the very end, park, and walk back.

Pro tip: practice grabbing bottles in training. Have a friend stand on the right side of the road and practice riding by and taking a bottle.

Run aid stations are simpler but follow the same flow, often with extra food like chips, pretzels, and chicken broth.

Pro tip: do not be afraid to walk the aid stations to take in what you need. Even the fastest athletes do. It is a good moment to reset your form and steady your heart rate during a long day.

Remember To FUEL

Use the FUEL acronym to remember aid-station procedure:

• F: Focus on the flow. Be aware of your surroundings and stick to the aid-station flow.
• U: Use your voice. Tell other athletes where you are going and tell volunteers what you need.
• E: Ease up. Slow down when riding through aid stations.
• L: Leave clean. Only drop trash in the designated zones or risk a penalty.

Frequently Asked Questions

What is an IRONMAN aid station?
It is a spot on the bike and run course where you refuel with water, electrolyte drink, energy gels, and solid food handed out by volunteers. Bike aid stations sit roughly every 15 to 20 miles and run aid stations every 1 to 1.5 miles.

What nutrition is available at IRONMAN aid stations?
Maurten energy gels and water everywhere, plus Mortal Hydration electrolyte drink in North America or Precision Fuel & Hydration elsewhere. You will also find bananas, orange slices, chips, pretzels, Coke, and chicken broth, and run stations carry ice for cooling.

Where do I throw my trash on course?
Only in the designated bottle-toss and trash-drop zones at each aid station. Littering outside these areas can earn you a penalty, so hold on until you reach the zone.

Can I use my own nutrition instead of what is on course?
Yes. You can rely on on-course products or carry your own preferred brand. Whichever you choose, test it many times in training, and never try something new on race day.

How much should I drink and eat per hour?
As a starting point, aim for 60 to 90 grams of carbs and 26 to 30 oz of fluid per hour on the bike, and a little less on the run. Personalize it to your sweat rate, intensity, and the weather.

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Brittany (Bevis) Vermeer is a journalist and triathlete (7x 70.3, 2x World Championship qualifier, 2x IRONMAN) sharing practical tips and real-life experience to help athletes succeed.