Tag Archive for: hydration

Hydration is key to success in triathlon training. As you push your limits and prepare for the Kerrville Triathlon, it’s essential to find effective ways to carry water and stay hydrated throughout your workouts. Here are some valuable tips to help you stay on top of your hydration game:


Hydration Packs:

Invest in a hydration pack designed specifically for endurance athletes. These packs come with a water reservoir and a hose, allowing you to sip water conveniently without breaking your stride. They are ideal for long runs and bike rides, ensuring you have a steady supply of hydration at all times.



Water Bottles with Holders:

Attach a water bottle holder to your bike frame or your running belt. This way, you can carry a standard water bottle with you and access it easily during your training sessions. Opt for lightweight and durable bottles that are easy to grip while on the move.




Handheld Water Bottles:

If you prefer a hands-on approach, consider using handheld water bottles designed for runners. These bottles come with a strap that allows you to carry them comfortably without having to grip them tightly. They are convenient for shorter runs and provide quick access to water when needed.




Hydration Belts:

Another option is a hydration belt that features multiple water bottles attached to a belt around your waist. These belts often come with additional pockets for storing essentials like energy gels or your phone. They are popular among triathletes for their convenience and capacity.


Be Prepared:

  1. Plan Your Routes: When training outdoors, plan your routes strategically to include water fountains or hydration stations along the way. Knowing where you can refill your water supply can alleviate the need to carry large amounts of water with you, especially on longer workouts.
  2. Electrolyte Solutions: In addition to water, consider using electrolyte solutions or sports drinks to replenish lost electrolytes during intense training sessions. These drinks can help maintain your body’s electrolyte balance and enhance hydration efficiency.
  3. Monitor Your Fluid Intake: Keep track of how much water you consume before, during, and after each training session. Monitoring your fluid intake helps you understand your hydration needs and adjust accordingly based on factors like weather conditions and workout intensity.

By implementing these tips and finding the right hydration strategy that works for you, you’ll ensure that staying hydrated becomes a seamless part of your triathlon training routine. Remember, proper hydration is not just about quenching your thirst—it’s about optimizing your performance and reaching your full potential on race day.

Stay hydrated, stay focused, and keep pushing towards your goals. See you at the Kerrville Triathlon finish line!

Follow our advice to get better at hydrating while cycling

If you’re new to cycling, one of the challenges to get accustomed to is knowing how to drink water while peddling. Just as there is skill needed to balance, ride curves, and pump uphills, technique is needed to hydrate without losing your balance and falling off your bike. Here are some tips for hydrating while cycling.

Use a squirt-top bottle instead of a cap bottle

A water bottle with a cap requires you to twist it open, which is cumbersome to do with one hand on a bike. When it comes to squirt-top bottles, you can simply use your teeth to open the valve and start drinking with one hand as you control your bike with the other. The convenience a squirt-top bottle offers during cycling allows you to focus on the course more and avoid any accident.

Make use of the bottle cage on your bike

To carry water on the road, you can use a bottle cage on your bike. The bottle cage can be installed between the bars, on the frame, or near the saddle to help you reach your drink with zero fuss. Here are the pros and cons of each bottle cage.

Aero Bottle Cage

This type of cage is designed so that it can be attached to multiple parts of the bike frame. Most other cages can only be mounted to the frame.

– easiest to access
– option to install it either vertical or horizontal
– using horizontal bottles at the front can decrease aerodynamic drag

– poor aerodynamics compared to other cages
– using vertical bottles can cause even higher aerodynamic drag.

Bike Frame Cage

These are very common bottle holders that can be placed on the frame, seat post, or handlebars.

– slim aero bottles on the down tube are less affected by drag and side wind.

– intermediate aerodynamic drag
– large frame-mounted bottles are expensive and difficult to clean.

Rear Hydration System

This is an aerodynamic bottle that is mounted behind the seat post. These are more so used by competitive triathletes partaking in very long distances.

– best choice in terms of aerodynamics
– least affected by side wind

– requires a cage with a strong grip to prevent bottle-launching
– must be made of a favorable material to oppose side sway

Take advantage of the straight-aways

Think about when the ideal time to take a sip is and be ready to do so. Trying to pull the water bottle out on curves is much more challenging, so wait until the trail is flat and straight to get your drink.

Practice, Practice, Practice

Ride up and down your street over and over and practice. Pull your water bottle out of the cage, take a sip, then put it back while moving forward. Start off slow and pick up speed as you get more comfortable.

Pro Tip: Avoid quenching your thirst in one go

Kerrville TriathlonExerting your body through exercise causes dehydration which makes you thirsty. Despite your desire to rapidly quench your thirst it’s important to not drink too much. It can be counterproductive and negatively affect your performance. It is best to avoid drinking mouthfuls and only take a few sips occasionally. You can hydrate yourself effectively without running the risk of drinking too much.

To make sure you do not run yourself dry, you should consume around 600-900 ml of water, per hour, during a triathlon, in addition to other nutritional needs. Although triathlons will have water available in transition and on the run course, not all triathlons provide an aid station on the bike course. Make sure the water bottle(s) on your bike are full so you don’t run out of water.

Hydrating while cycling can be tricky if you’re not used to it. With a secure bottle cage and lots of practice, you’ll be able to master this skill in no time.