Fred D's triathlon training group CLOSED (Page 75)

Nice job on the weight.  Only tip I got is sleep. 

Changing to lunch hour salads were huge for me when I needed to lose weight.  And I honestly felt much better in the afternoons after the salad (vs anything else I would normally eat).  And more important, it was really easy to train on.  I would eat my salad and about 45 minutes later go biking (just the way my schedule worked) and never had issues on a belly full of salad

I try to make sure I am getting 300-350mg of sodium for every 20oz of liquids I take. Depending on the type of liquid, the sodium may already be there.

So it's 20oz of water & a salt stick of two OR

a bottle of Gatorade G2 with no sodium supplementation OR

if I could take Ironman Perform it would be a bottle of that with no supplementation.

I simply adjust my liquids to thirst and heat and adjust my sodium to compliment what would be missing IF sodium is missing, which isn't the case for sportdrinks and is the case for water.

For me 700mg per hour makes sense if drinking two bottles per hour. A little too much sodium is not a bad thing, so whether you take 200-300 or 500 makes little difference. 

Damnit man, speak in metric - I don't undertsand this imperial stuff...(had to look up the conversion).

Thanks everyone for the replies, but it seems most of you tend to focus on the fact that you can replenish enough sodium with sports drinks, which still seems a little low at 190mg per serving, but that's fine.

However, I'm planning on only drinking water.  I've had issues drinking sweet sport drinks during races and I'm trying to go just water for hydration.  Does this change anything for you guys, or no?

I'm also wondering if anyone knows if sodium impacts energy levels.  Even if calories are okay, can you feel sluggish/out of energy if sodium is low?

For longer racing, I do take some additional salt.  Maybe in the order of 200 mg per hour.  I alternate between water and sport drink though...but I also do gels.  You have people that don't take in much salt, then you have guys like Jordan Rapp who takes in a huge amount of salt.  I think one of his nutrition reports said he took over 30 salt sticks during an IM...in addition to the sodium that was in his other nutrition.

Most of my rides are with a group, but some are solo.  I prefer doing rides on flat to rolling terrain with a group because it keeps the intensity up.  I prefer to do longer climbs solo because I like to climb at my pace with my power meter.

Thanks again all - and Brian through the inspires.

Tom just curious which gel you're taking that has this much sodium?

when I lived in Oregon I rode in a group all the time.  Honestly I miss that.  There are always times you need to ride by yourself and set your pace and hit your training but I find I was a way better biker when I rode with a group.  I use to take off with a faster group and try and hang on.  I always got dropped...always.  But the slower groups tended to be too slow for me and I'd get caught in no mans land by myself.  But as time went on I could hang with the group a little further, a little longer.  I also found riding with a group or a good friend got me out in bad weather.  You need the extra motivation living in northern Oregon were it rains all the time.  Tucson was fine for riding solo and I just never found a group I was interested in riding with.  Here in Payson I am simply too scared to ride alone and there are no groups.  Next year though by mid-summer I hope to be in a new location and I can get back on the bike. 

my faves are jet blackberry and cherry lime roctane if you want caffeine.

orange mixes well with water, chocolate is hard to swallow but tasty.

I thought the gels are honey stinger for IMMT - i know there are the waffles and chews ...

Very rarely ride anything but solo (mainly because most of my training is on rollers at the moment), but on the odd occasion when I do go out with others it will be with Adam.

On a different note, is anyone else having difficultly uploading to Strava today?

I uploaded about 12 hours ago fine.

STRAVA??? Heck, I seem to have been having trouble uploading to my BT logs for the past two weeks. Well, OK, technically the trouble is that I simply have not been making the time to do it, but trouble nonetheless. I am going to work through my BT logs today, then I will get Strava added to my workflow.