You need 10ml per 1 kilo of body weight e.g. for a 70kg athlete the maximum that can be absorbed is 700ml fluid per hour.
Bike Menu for Ironman Race Day
0 -5 minutes: nothing unless you need to drink to remove salty taste from a sea swim.5-15 minutes: Water only.15- 60 minutes: Carbohydrate drinks & gels. After first hour to last 60 minutes: Solids and bars with water; electrolyte drinks. Last 60 - 15 minutes before finish: Carbohydrate or electrolyte drinks & gels. Last 15 minutes: Nothing Gels and energy bars
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