SWBKRUN fast, furious, and closed (Page 150)

There he goes again... Full of wisdom!  When I was having issue's similar to that my fitter put a shim in my shoes, and it seemed to work.... I think you can get them at any bike store that sells shoes.

Some good vibes (no vibrations though) would be nice.   I was up at 4am to watch that match - pretty awesome ending for the Japan side anyway.  

Dan--Not sure. I won't talk to him until Friday.  I'll let you know.  I will say in training, the answer is I should hit my power #s and let the HR fall where it falls.  I had a 3x9 mile ride at HIM intensity during training and my HR was right where it was for the race.  My power #s were a good 20-25W higher during that effort however.

Linda--I did not freeze my Sustained Energy.  I did that last year and as it thawed it was completely gritty.  Worse than the crap I drank at Racine.  Where is your RR?  I can't find it!

here's more wisdom... when someone sends you something, like a charger for a 310, don't use scissors to open the package.  there's a good chance you might cord into 6 or so pieces.

I think if you can find a shop that will try a few things that might be the best.  Could be a shim, insole, new shoes, cleat position or just opening up the shoe a bit.  Seems you can spend almost as much time messing with shoes as you can your overall bike fit.

Linda- I did freeze one of my two bottles of 2 scoops of HEED and 1 1/2 scoops of SE for the race on Sunday.  It was a little colder but I don't remember it tasting any different or have a different consistency of the other bottle mixed the same that I didn't freeze.  I also froze my 3rd H2O bottle.  I don't know if it mattered, because everything was already pretty warm by the time I got to bike.  (out of the freezer around 4:30 am, on the bike around 8:00 am ....  but it was HOT!)    

Suzy or anyone else that has the info, are there any good charts or formula's on how much water you should be taking in while doing hard efforts? 

During Road races and hard group rides I am pretty sure I am finishing a bit dehydrated.  On my tri-bike I make sure I drink at regular intervals which is easy because I'm riding at my own pace.  When in a group (unless I'm off the back) I can't always drink when I want and sadly tend to only remember when I see someone in front of me drinking as normally I'm focused on not running into anyone else, avoiding others that are trying to run into me, keeping up with group, etc.  Maybe as I get faster, stronger, more races I will be able to relax more but for now I need to come up with a system.

So looking to get a rough estimate of how much water a 155 lb person should be drinking for 2 hr or longer hard efforts, then I need to come up with a system where I remember to drink.

I agree!!

 Maybe get Sam to drive up along side and hand bottles to you through the Van window ala the Tour.

Seriously though, is this a suck it up kind of thing, knowing you are going to be a bit dry at the end?

 What do other guys do when riding like that in the packs? 2 bottle of the frame?

Tony you have done enough races to know where NOT to drink: Before any signifcant hills, in the final stretch, etc. If you are anywhere technical or where there will be jostling then dont drink. Usually after the normal attack zones, e.g. hills, there is a slow down, unless you havebeen dropped. This is where I would drink usually. But it depends on the length of the race. Under an hour I can go without a drink if I have to.

HA, I thought about that this weekend when my chain dropped and I had to chase back up.  The wheel van came by and I thought about yelling at them to start talking to me so I could hang on the window.

They were doing bottle hand-ups and some guys had an extra bottle in their back pocket.  I finished with water still in the bottles, so didn't even drink  2 bottles (one had infinit in it).  On very long rides we do stop. 

Mainly just curious how much water you should have to see if i'm anywhere close, guessing not as i've been feeling lousy after some of these rides, especially as it gets hotter.

Crazy posting...

Crazy posting...

Seriously, 4 posts, how does that happen?

HA!

Maybe she could avoid a tree, swerve into your line and have you fly into a barbed-wire fence like the tour also!  

We weren't that hot this weekend, but I put the scoops of SE inthe bottle, added just enough icy cold water to make a paste.  Last thing I did on the way out was fill it with ice.  It stayed cool for the bike.  At IMCDA last year, I froze the SE for Special Needs, and it was still too warm to be good - but it was drinkable.  I saw a guy who had his frozen, and in a little cooler-bag with more ice.  HIS was cold.

I'm curious about the drinking needs, too.  I was dehydrated Sunday - and without all of the heat many of you are dealing with.  I lost 4 pounds.....and that was AFTER eating lots, and lots.   I, too, have a hard time drinking in racxe conditions, too busy with other things!

That was the craziest thing i have ever seen.

But then for those 2 to get back up and keep going was amazing.

Sweat test would be the best way to determine drinking needs.  In general, I am around 20oz H20/hour based on my bike test which was done in upper 70ss. If it is warmer, I try to drink about 3oz more, if cooler 3oz less.  Do them in various conditions so you know how to plan for that day.

I think the easiest way for me to stay hydrated is using my front mount Podium Quest.  I can drink at anytime with no reaching for bottles.  I see so many people slown and struggle to drink and control their bikes with the downtube.   I got the front mount for that very reason.

I've read this and BP told me the same thing, you can catch up from lack of calories, but catching up from dehyration during a race is very difficult to do.   I'm never too busy to drink (of course this same statement is probably something John says regularily).   I am guessing since I never went to the bathroom during my race this weekend or for hours after I was dehydrated, but my gut could only handle so much during the run.  Not a great place to be.

I weigh myself clean and dry before the ride.  I also weigh my full water bottles separately (digital scale).  Then I dry myself off after the ride and weigh myself.  And I weigh the water bottles with whatever is left in them. 

Weighing yourself, you can then determine how much you net lost.  And then also weighing the weight of the water bottles full versus empty, you can determine how much you took in.

Net loss + amount consumed = sweat rate.

I am sure others have a more accurate or scientific manner, but that has worked for me.

I don't do it exactly like William, but close.  Weigh in naked pre, intake whatever fluid and keep track of ounces to add back into the toal, weigh in naked and dry post.  Subtract. Voila!  It'll be dang hard to take in all the fluid that is lost on a ride/run most likely, but the goal is to stay as hydrated as possible without sloshing.

ryan posted this a waaaaay back in 2009.   http://www.trihardermultisports.com/THM_SwRate.aspx

in his original post on that sunny june day he also added that you should post pics of the weigh in. 

reading through some of those old posts is pretty funny.