Congrats on getting it done!  Awesome bike split. 

It was hot out there.  I took 4 Salt Stick to keep the cramps at bay (3 on the bike, 1 on the run).  May want to give that a try in training.

Endurance sports induced Tourette's.  Such a terrible thing that happens to good people.

Thanks for the replies!  Will give both salt preparations a try.  

Question:  Do you take them periodically during the race so that the cramps don't occur, or wait until you start to become slightly symptomatic.  Furthermore, once cramps do set in how long does it take to get relief?  

Hey congrats!   nice report too.    

Do not drink your urine.    Bear Grylls may give other advice, but I'd say it won't help, and you would just feel silly.   Seriously  Salt tabs   (I use endurlytes)  are to be used periodically to PREVENT crampzilla from coming around and destroying you.     Trying to tame the monster after it has appeared and done damage is like trying to kill Godzilla after it has already taken Tokyo

BTW  salt tabs etc are not the only culprit here.  I would look at both fluid intake as well as nutrition as cramp causes.    When its hot like it was   you need to take even more Gu or whatever in then you ordinarily would.    

Anyways  just my 2 cents.

congrats again,  I think you did very well

Thanks for the advice!  Will definitely skip drinking the urine.  Actually thought I did pretty well with GUs and Perform but maybe would do better taking in more Perform vs. water to help with the lytes.  Ate lots of bananas.    Are there any guidelines on how much salt you should take in during a hot race to avoid the cramps?

I'm sure there are guidelines, but I don't know what they are.    I think its pretty individual.  Salt rates are different for people is my understanding.   The other thing is it really depends on how hot it is.     Also you may or may not tolerate the endurlytes or salt tabs.    it just depends.   so you have to experiment and see what seems to work for you.     

For me, I try to make sure to not be shy on salty food leading up to a race.    Then I try to do MOST of my nutrition while on the bike.  Including endurlytes.  The idea being that I am preventing issues.  so I have 5 or 6 tabs on the bike on a hot day.  if its not going to be so hot I may only take a couple.     I think if you take too many that is problematic too, but have not had a bad experience from it.    

All this being said,  cramps on the run come from a ton of reasons.   The biggest factor is going too hard on the bike.   I'm always guilty of this.   I try to keep it in mind and not go overboard on the bike.