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How much to drink
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 2008-08-12 10:43 AM |
Sensei  Sin City |  Subject: How much to drinkI posted something like this in Tri Talk, but thought this could be a better place... Bottom line, I sweat a LOT. I would need to drink 3 to 4 20oz bottles an hour to maintain weight at a race effort (if it's 100 degrees out like on a typical day here!). So is fluid intake during an IM based on feel? Or is there some kind of goal to hit based on sweat rate. On the TdF, they said if you loose 5% of your body weight due to dehydration, you lose something like 20% of your efficiency. I can lose 5% in a hurry even when I drink what seems to be a lot.... I don't MIND drinking more and stopping to reload, but what's the theory? |
| 2008-08-12 1:19 PM in reply to: #1597052 |
Champion  9600    Fountain Hills, AZ | Subject: RE: How much to drink Lot's of debate/threads/data on this. I thnik it would be a mistake to try and maintain your weight during the race. Dehydration is going to occur regardless, the trick is holding on to your efficiency without overwhelming your GI with fluids. I stick to a drink when thirsty protocol for long course racing and that has worked perfectly for me. I have often said I think most triathlete drink way too much during races and that causes a lot of probblems for them. |
| 2008-08-12 1:28 PM in reply to: #1597672 |
Coach 10487 Boston, MA | Subject: RE: How much to drink bryancd - 2008-08-12 1:19 PM Lot's of debate/threads/data on this. I thnik it would be a mistake to try and maintain your weight during the race. Dehydration is going to occur regardless, the trick is holding on to your efficiency without overwhelming your GI with fluids. I stick to a drink when thirsty protocol for long course racing and that has worked perfectly for me. I have often said I think most triathlete drink way too much during races and that causes a lot of probblems for them. exactly. Just try it on your long rides/run. drink one bottle per hour is that is not enough drink a bit more if it too much drink less, you will find your best mix testing on your long sessions... |
| 2008-08-12 3:23 PM in reply to: #1597052 |
Extreme Veteran 361 Dallas, TX (Valley Ranch area) | Subject: RE: How much to drink These guys above know what they are talking about. I wish I would have taken this advice early on, but the best way to find out what works for you personally is to experiment. My first 1/2 Iron - I blew my nutrition. I later learned (through a sweat test) that I lose about 3 pints per hour on mild day. I needed more salt and more fuel in the bike leg. My second 1/2 Iron - I switched to a sports drink and added salt tabs. With more calories and more salt, I nailed my nutrition. My first IM - In training I learned that my stomach would not tolerate much food in the run. So to compensate, I ate and drank a bit too much on the bike during the event. Unfortunately, I had GI issues around mile 15 of the run. Five portalet stops later, I finished. Not terrible, but certainly not perfect. ... still working on nailing my nutrition. |
| 2008-08-12 4:52 PM in reply to: #1598233 |
Sensei Sin City | Subject: RE: How much to drink Gah - nothing's simple.... Oh well, if it were easy, it wouldn't be worth doing.... I've think I have been short on nutrition on both my HIM attempts. More has been better so far in my IM training. My last ride seemed about right. Sometimes I would think it was too much as the stomache was gurgling/sloshing and not overly comfortable - but it passed within minutes. I know I felt MUCH stronger off the bike during my recent training than I did in past HIM's. Oh well, more trial and error... I thought I was no good for solids for long events, but it may be that I'm no good for the run portion. I'm going to test more solids on the bike and see how that goes. If not, gels on the bike don't seem to be a problem - but no good on the run... Thanks all. |
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