Cycling jerseys are great inventions. It’s so convenient to fill the back pockets with food, bike tools, CO2 pump, etc.

Then there are triathlon jerseys, with maybe one small pocket in the back. You can’t carry much other than a gel packet.

So how do you carry stuff if you’re out there riding a triathlon on your own? You might be riding up to 112 miles, which usually requires gear!

Here’s how I would carry the essentials for a triathlon:

Carrying Water

On bike:

For a shorter triathlon, my ideal water bottle would be one of those aero bottles that hangs down from your aero bars. These bottles come with a straw, allowing you to drink without leaving the aero position.

If you will need more water, you could carry a regular or aerodynamic water bottle on the seat tube of your bicycle.

If you need more water than that, you could get a water bottle holder that goes behind your seat and holds two bottles.

If you need lots of water and have money to spend, consider a system such as the NeverReach (www.NeverReach.com.) This holds plenty of water and lets you drink from the aero position! A slightly cheaper alternative to the NeverReach is the SipAway (www.SipAway.com.)

What I would not do is get a hydration pack for a triathlon. Those take a while to refill and are not comfortable in the aero position.

On run:

A Fuel Belt (www.FuelBelt.com) is my personal choice for carrying water with me while running. They have a variety of options to suit your personal needs.

Similar hydration belts can be found from Amphipod (www.Amphipod.com.)

Another company is Nathan Sports (www.NathanSports.com,) which makes hydration belts and other goodies, such as a device to hold a 20oz water bottle in your hand without using your grip strength.

Carrying a standard water bottle in your hand for the whole run is a pain in the butt and outdated strategy!

Carrying Food

On bike:

The gold standard for carrying food on your bike is a Bento box (seen here.) This is a small pack that velcros around your bicycle frame and sits on your top tube, near the stem. That makes it easy to access while riding.

You could carry energy bars, energy gels, cookies, etc. in a Bento box.

If you just want to carry energy gels, there are a few other options:

The cheapest solution is to tape the gel packs to your stem and/or top tube. You tape the pull-off tab down so you can easily rip the good part of the gel off and consume.

If you don’t want the mess, look at this interesting invention called the Gel-rilla grip (seen here.) It attaches to your bike and then clamps the gels down so you don’t have to mess with sticky tape.

Also fairly inexpensive is getting a gel flask for $5-6 and getting a stem mount for it.

Another option is to get a Gel-Bot bottle, which stores gel in your water bottle.

To get your electrolytes, try the SaltStick (www.SaltStick.com.) This little device will actually sit inside your aero bars or clip anywhere on your bike, allowing you to carry a sort of salt tablet anywhere you want.

Or, to avoid solid food, try drinks like Hammer Perpetuem or Sustained Energy, which provide hydration and are very high in calories.

On run:

I would make use of my Fuel Belt again. You could either carry a gel flask in it or pin energy gels to the belt.

Normally I’d do gels safety pinned to shorts, but that wouldn’t work so well with tri shorts that you’ve been wearing for the swim and bike already.

Carrying Accessories

On bike:

If you are racing self-supported, your best option is to carry your spare tube and tools in a seat bag.

To kick off my 2009 racing season on the right foot, I picked up a new Deuter Race Air Lite Hydration Pack. I planned on doing quite a few endurance races, so I knew a nice hydration pack would come in handy.

I had a Camelbak that worked great for years, but it needed a new reservoir, so I just decided to get a whole new pack. (I wanted a 100oz reservoir anyway, and the Camelbak held a 72oz.)

After seeing the VisitPA.com MTB team (now PAValleys.com) racing with Deuter packs, I decided to copy them and get the same pack – the Deuter Race Air Light.

I hesitated at first due to the $100 price tag, then one day I found it for $65 at PricePoint.com! Considering the Camelbak MULE was $110 and the newer Ergon packs were $150 at the time, I couldn’t pass up this deal!

Here’s the rundown:

The Race Air Lite is for the cyclist looking for maximum hydration, maximum ventilation, and minimal weight. The front stuff-it pocket can hold a cross country helmet or downhill pads, or a jacket, and has a zippered pouch for keys and a snack.

Now here are my thoughts after getting my hands on the pack:

Comfort

As soon as I put this on, I loved it! It has a sort of ‘trampoline’ system that keeps the pack off your back! It’s Deuter’s Aircomfort system and it holds the pack off your back so you get plenty of airflow for increased comfort and less sweat.

If you look real close in this picture, you’ll see how there is a mesh panel that goes against your back, then a gap between that and the pack itself.

I really can’t put into words how comfortable this pack is, after wearing a regular old Camelbak since 2003!

The pack is light when empty, just 1 lb 10 oz. Sure, it’s noticeable when filled with water, but what pack isn’t?

Fit

The Race Air Lite has adjustable shoulder straps and chest strap. That sounds great, but there wasn’t much for me to adjust. I had to pull the straps as tight as they would go!

Is this thing made for tall bodybuilders? I’m not exactly tall (somewhere between 5’8″ and 5’9″,) and I have an average chest size for a cyclist (38-39″ or so,) but why does that mean I have to tighten the straps down super tight?

I would imagine someone around 5’6″ and 130-140 pounds would have this pack flopping all around. If you’re short and/or skinny, try before you buy.

A note on shoulder strap adjustment: To keep this pack from flopping around, I had the straps pulled tight. But then the pack sat too high on my back, and the top actually pressed into the back of my neck (very uncomfortable.) The pack was more comfortable when the straps were loose enough that the pack rested closer to my hips; but then, on any sort of rough downhill, the pack slid up and down my back.

I couldn’t really find a happy medium in there.

Style

The one color choice is yellow, so it might not match your kit. I started to like it, though, as the yellow increases visibility!

Reservoir

The Deuter Race Air Lite uses a 100oz Streamer Hydration Reservoir which is BPA-free. It also uses some coating to inhibit bacteria growth.

This reservoir is amazing! As soon as I used it, I thought it was the best ever design for the fill hole. There’s no stupid screw cap – instead, there’s a big opening thanks to the slider gizmo, which is easy to use and completely leak proof.

One problem though… The orange seal for the bladder is its own piece, not connected to the bladder at all. So you can misplace it, possibly losing it in your closet or in a race parking lot or feed zone. I didn’t even think of this till I lost mine!! I’m still looking for it!

Bite Valve

The bite valve is great. It’s definitely different from Camelbak’s bite valve, so it took some getting used to, but it works.

Instead of biting the tip, you have to bite the middle. You get a good stream of water, but it’s weird putting nearly the whole valve into your mouth. (Got used to that after one ride though.)

You also get a bite valve cover. A thoughtful idea for keeping your mouth clean, but it would be annoying to have it flapping around. I can’t imagine anyone actually using it during a ride or race. I just put it on for storage but don’t leave it on while riding.

Storage Space

With 350 cubic inches of storage space, I had no problem carrying a spare tube, tools, and food.

With the elastic cord and extra “floating” pocket, I could easily carry a jacket and keys.

I debated cutting the elastic cord off to save weight. If I was a diehard racer, maybe I would. But I use the pack mostly for long endurance rides and longer races (like epic mountain bike races,) so I’ll keep it on there.

You can pull the elastic cord tight and tuck it into the pocket to get it out of the way, so it won’t get snagged on some tree branches.

Deuter Race Air Light, In Use

My first race with this pack was the marathon race at the Greenbrier Challenge in Maryland. That’s a 4 hour timed event over a 5.5 mile loop, and in 2009, it was over 90 degrees. The loop is extremely rocky, with crazy rock gardens on the climbs and descents.

After pre-riding the course, I had to drop the pack down my back so it didn’t hurt my neck. It was more comfy that way, but then it slid up and down my back. That did not help my control in technical situations.

Also, it hurt my lower back! A serious strain. I haven’t had lower back pain while riding since maybe 2004. The pain is probably from having 10 lb of water on my back, and not specifically from this Deuter pack, but it sure made me hate hydration packs!

But the good news is: my back didn’t get sweaty at all, and the water stayed cold! Did I mention this 4 hour race took place on a 92 degree day, under the hot sun? The previous few months were mostly 40-60 degrees, then for this race weekend, bam, it’s over 90! So I was very thankful for the cold water in the pack.

Post-race cleanup: Super easy. The bladder, including the hose and bite valve, just slip out of and back into the pack. Less than 30 seconds without any hassle! My old Camelbaks took a couple minutes of extreme hassle to remove for cleaning.

While not perfect, I was very happy with the Deuter Race Air Lite.

My final verdict is…

A great pack with tons of innovative features. A great value at $65, although it’s still fairly priced at $100.

I absolutely hate wearing a hydration pack (due to the sheer weight of water,) but other than that, this Deuter pack did everything right.

Official website: www.DeuterUSA.com

If you’ve been involved in endurance sports for more than a day, you’ve probably heard the old “drink before you’re thirsty” rule. This saying has been around longer than I can remember, and it’s still common.

The other saying that goes along with this one is, “if you get thirsty, you’re already dehydrated.”

While proper hydration is important, these sayings should be taken as loose guidelines and not strict rules. A better guideline would be “don’t forget to stay properly hydrated,” but that’s easier to forget, and is probably the reason someone came up with the scarier rules that imply if you don’t drink like crazy, you’ll die.

There’s just something about the threat of death that keeps the idea fresh in your mind!

Unfortunately, some people take these ideas too far. They think that “drink before you’re thirsty” means “gulp down lots of water at every opportunity.”

Don’t do it! You do need to keep drinking to get enough water, but you can actually go overboard and consume too much water. Drinking too much water could lead to hyponatremia, a condition potentially more dangerous than dehydration! (Hyponatremia is a condition where there’s too much water in the body, which dilutes the sodium content, and can cause such things as swelling of the brain.)

Want an example? Take the 2004 Boston Marathon. After a cool spring where temps were generally around 45 degrees, race day shot up to 85 degrees or warmer. It was ridiculously hot and sunny, and runners were downing every glass of water they could get.

When I saw runners in the medical tents, I figured many of them were suffering from dehydration, considering the unseasonably hot weather. But then I saw the news days later, and it turned out that many runners were suffering from hyponatremia. Apparently the warm weather reminded people to “drink, drink, drink” a little too much water.

Since you probably want to avoid both dehydration and hyponatremia, here are a few tips:

1. Use Sports Drinks.

If you’ll be exercising for a long period of time and/or out in extremely hot weather, you should consider using a sports drink rather than plain water. Sports drinks contain electrolytes such as sodium, which should keep your body in balance.

2. Keep Drinking.

You need to drink, but you only need a few sips at a time, rather than a few big gulps. I typically have a few sips from my water bottle every 10-15 minutes, depending on the weather. That means I consume about 16-20oz of water or sports drink per hour.

3. Hydrate Properly.

Read more about Proper Hydration for Endurance Sports, and put all those tips into practice.

The most important aspect to sports nutrition would have to be proper hydration. Poor food choices can get you in trouble, but inadequate hydration can get you killed!

Whether it’s dehydration (too little water) or hyponatremia (too much water,) you’re in trouble! Fortunately, proper hydration really isn’t that complicated. The tips I have for you here should cover everything you need to know to stay safe.

What You Should Drink

The actual beverage you choose will be based on exercise type, exercise duration, weather, and personal preference.

For low intensity exercise (perhaps hiking or a casual bike ride,) stick with plain water. For higher intensity training that is a short duration (sprinting workouts under 60 minutes,) I would still stick with water.

If you will be maintaining a fairly high intensity for a longer duration (a fifty mile bike ride with lots of climbing,) you probably want to switch to a sports drink. That will help replenish the calories you are burning and provide necessary electrolytes.

At the very least, I’d use Nuun to get electrolytes. Nuun is a great choice if you hate sports drinks.

If you’re going to conquer something of very long duration like a 24 hour mountain bike race, I’d move up to a sports drink that contains carbohydrates and protein (which also means more calories to keep you energized.) The two main options here are Accelerade and Hammer Perpetuem.

Don’t forget the weather. The hotter it is, the more likely I would be to use a sports drink rather than plain water for any activity over an hour in length. Exercising in extreme heat can dehydrate you rather fast!

Sports drinks also come in handy in cold weather. Sports drinks have a lower freezing point than plain water, so they’ll stay liquid slightly longer when riding in frigid temps!

And of course, personal preference. You might love sports drinks and use them all the time. That’s fine (within reason.) Or maybe you hate sports drinks, even light ones like Nuun. Then you could stick with plain water, but I’d recommend taking some Endurolytes or something to make sure you don’t run low on sodium.

How Much and How Often You Should Drink

During endurance exercise, I like to take a few sips of water every 15 minutes. That works out to roughly 16oz of fluid per hour.

In most situations, 16oz per hour will keep you hydrated without forcing you stop to pee all the time. But of course, that varies with the weather. On cool days, a 24oz water bottle might last me for two hours. But on a hot day, I might finish 24oz within an hour!

That guideline should give you a good starting point. However, everyone is different, so you might need to adjust your fluid intake a few times to see what works best.

Pre-Hydrating

While staying hydrated consistently works great, it’s possible to do just fine with a limited fluid intake during exercise. That’s where “pre-hydrating” comes in. In a nutshell, pre-hydrating means you drink quite a bit of water before exercise to make sure you are completely hydrated.

Here’s an example: Back before I had a Fuel Belt, I’d go jogging for 1-2 hours without water. Sometimes I’d find a public water fountain, but other times I’d drink nothing whatsoever.

I got thirsty, but by being fully hydrated when I started, and drinking plenty afterward, I had absolutely no problem with staying hydrated.

Obviously this strategy would be a bad idea for longer durations in hot weather, but it works well for shorter durations, and it can be used in addition to normal hydration strategies.

What To Look Out For

I don’t feel that getting thirsty is a sign for concern, but there are other things to worry about.

If you start getting a woozy feeling, that’s not good.

If your urine is dark yellow or brown, that’s not good. If you haven’t peed in twelve hours, that’s probably not good either!

Ceasing to sweat is also a cause for concern.

Also, too many pee breaks is a bad sign because you’re probably drinking too much and wasting time with the pit stops!

Parting Thoughts

I suggest following these tips rather than relying on old, vague sayings such as “drink before you’re thirsty.” I have gotten thirsty plenty of times while relying on my personal guidelines, but I have never been in danger of serious dehydration.

Hydration packs are extremely useful, especially for mountain bikers. You can drink conveniently without taking your hands off the bars, as well as carry a set of tools and accessories.

But once the ride is over, things get tougher. You have to remove the bladder and clean it thoroughly, and don’t forget the bite valve – that thing is tough to clean! (That’s what makes me opt for water bottles when they’re a feasible option.)

The good news is, once you know the drill, keeping your CamelBak’s bladder (or reservoir) clean and fresh isn’t all that difficult.

Part 1: How to Clean Your Hydration Pack

We’ll assume you have a grungy bladder at the moment, so let’s start by cleaning it!

Here are five different ways to clean it:

1. Hot water + baking soda

Fill the bladder with hot water and baking soda. Shake it up and let it sit overnight.

2. Camelbak cleaning kit

You could go all out and get Camelbak’s brush kit and cleaning tablets. It’s nice because everything comes in one package, but it isn’t the cheapest option.

3. Cold water + bleach

Try filling the bladder with cold water and 1 tsp bleach. Let that sit overnight. Just make sure you rinse thoroughly! (If I use bleach, I also clean it with the hot water + baking soda afterward to get rid of the chlorine taste.)

I don’t really like to use harsh substances like bleach, but sometimes you might have to.

4. Denture cleaning tablets

A cheaper alternative to Camelbak tablets is a box of denture cleaning tablets. (Just make sure they are flavorless, unless you want to drink mint-flavored water.)

5. Pipe cleaners and Q-tips

If your main problem is cleaning the tube, try some pipe cleaners! Q-tips also work inside the bite valve.

Part 2: Tips to Keep Your Hydration Pack Clean and Fresh

Now that the reservoir is clean, keep it that way! Here are five more tips that will keep things clean:

1. Only carry water

Without sugary sports drinks, it’s much less likely that mold will grow in the reservoir. I prefer to carry plain water or Nuun in my pack while carrying drinks like Accelerade and Perpetuem in bottles.

2. The freezer

Keep the reservoir in the freezer when not in use. The freezer provides an environment cold enough that mold can’t grow.

3. Concentrate on the bite valve

When cleaning, make sure you get the bleach or soapy water down through the hose and bite valve.

4. Air dry

Hang the reservoir to air dry after each cleaning to be sure it is totally dry.

5. Buy new

If you do carry sports drinks and get mold, it might be too late. The reservoir isn’t the worst problem – the tube and valves are. Ditch the bite valve, because the mold in there is nearly impossible to remove, no matter what detergents and brushes, toothpicks, Q-tips, etc. you try.

Just clean everything, get a new bite valve for $5, and regularly wash it all and store it in the freezer.