I've read multiple threads on this and tried different solutions and still have not had success. If the race is cold and/or wet, I have to pee constantly every 15 minutes or so. Like bursting bladder after 30 minutes. How do I stop this so I can just race? And do I keep hydrating if it does happen? (yes, it makes it even worse if I continue to hydrate). It seems better if I stop racing, afterwards I may not pee for hours.
I figured it may be caffeine or my sodium levels the day prior, but just had a race over the weekend and had plenty of sodium the day before and had NO caffeine the day of or the day prior.

Here is my most recent race where I peed constantly, and pretty similar to prior experiences:

• 45/50 degrees and rain
• One super tiny sip of water the morning of the race
• 800 cal of sugar doughnuts breakfast
• No caffeine
• During the race:


• Liquid: Gatorade Endurance
• Food: Maple syrup with sodium citrate - I average 220cal/48g CHO/333mg S an hour of this

This specific race I only had 2 bottles of gatorade endurance for the entire 90 mile fondo, which is significantly less than what I would do on a trainer and/or outside rides typically (I usually aim for 24oz/hr or more on hot days). I did not bonk or have dehydration effects. I immediately had to pee during the race (dispite going 4 times that morning including twice within the 10 min before the start), and it continued the entirety of the almost 6 hours every 15-30mins.

I also had significantly less fluid in my most recent Ironman which had similar conditions and worried moreso for those races, because if I back down on fluid intake then it may come back to bite me at some point. And also the performance aspect, Porto john stops are 60-90 seconds, peeing myself can sometimes be worse because I find it hard to do unless walking or stopped lol.

Has anyone had this problem and actually solved this? Do I just need to warm myself up somehow? Is it just nerves? Do I need less carbs for breakfast, I generally train on smaller meals?

Our bodies store 4 grams of water for every gram of carbs. I suspect you are doing some form of carb loading leading up to the race, and thus storing more water. As you use up the carbs in the race your body releases the stored water. Less sweating in cooler climates means the stored water is released into your urine. I would try consuming more carbs during the race to help hold onto the water and use your stored carbs slower. Alternatively, you could look at your pre-race diet and make some changes.