Quantcast
    MAIN INDEX RULES & LEGEND LOG IN  

Slowtwitch Forums: Triathlon Forum:
fighting dehydration

 

   


cayenne

Jun 19, 11 10:58

Post #1 of 6 (1044 views)
fighting dehydration Quote | Reply

I've got some questions about fighting dehydration on long training periods.
How much liquid per hour on the bike vs the run?
How much fluid do you guys take in daily outside of training and do you add electrolytes/sea salt to your water during non-training hours?
Do you change the amount of fluid winter vs summer or just hours in training?
Do you older girls change fluid consumption according to hot flashes/night sweats?
Do any of you have issues on the bike with bloating from too much water/too little water and how do you find the right balance between calories/fluid?

I have been experimenting with fluid/calories and blew it royally on my 70 mile ride yesterday and spent 20 min puking at mile 66 waiting for my hubby to pick me up after I called him feeling like I was going to pass out. I won't bore you with what I did or did not do. Just trying to get it right. I realize calories per hour can flucuate highly between people. What would you consider the lowest range for a 50+ female in the BOP for HIM/IM distances for bike and run?
Thanks in advance


timeforacompact

Jun 19, 11 12:27

Post #2 of 6 (1005 views)
Re: fighting dehydration [cayenne] [In reply to] Quote | Reply

wow, there's a lot of questions in there. too bad about the puking. what do you think caused it? too much intake?
Your quest for information seems to span three issues, making discussions exponentially more complicated. there's hydration (hydro = water), electolyte supplementation and (i assume) carbohydrate injestion.
For the carbohydrate injestion i'd suggest you check out this site for some good info. http://www.ultrarunning.com/ultra/9/index.shtml
For electrolytes and hydration i think the Hammer Nutrition knowledge site is pretty informative http://www.hammernutrition.com/knowledge/
but i would temper it with some other views like:
http://web.mac.com/...uring%20Exercise.pdf
http://www.ncbi.nlm.nih.gov/pubmed/21148567 ;
http://bjsm.bmj.com/....2010.075697.extract

armed with that the most important and really only definitive way to figure it out is trial and error. you have a good start on that because you now know one method that does not work. Be sure to review what you did and (i'd suggest) begin to keep a journal. relying on memory is a bad way to use the trial and error approach.

good luck


The story goes that "Thomas Edison failed more than 1,000 times when
trying to create the light bulb". (The story is often told as 5,000
or 10,000 times depending on the version.) When asked about it,
Edison allegedly said, "I have not failed 1,000 times. I have
successfully discovered 1,000 ways to NOT make a light bulb."

______________________________________
"Competetive sport begins where healthy sport ends"


jackmott

Jun 19, 11 12:32

Post #3 of 6 (998 views)
Re: fighting dehydration [cayenne] [In reply to] Quote | Reply

there is the question of - are you over thinking this?

most people can drink when they are thirsty, eat when they are hungry, and are fine.

now, as humans get older the thirst reflex can stop working properly, so maybe you do need to overthink this.

how much water I need to take in, over say 50 miles can vary from 0 to 4 or 5 bottles depending on the heat and effort levels, so there is really no rule of thumb you can use for this.

How much did you drink, what did you eat? How hot was it? How much do you weight? If you threw up that tends to make me think you drank too much for sure.


ATC Racing announces program to help women get started in bike racing
Aeroweenie.com -Compendium of Aero Data and Knowledge
Freelance sports & outdoors writer Kathryn Hunter


Tim_Canterbury

Jun 19, 11 12:54

Post #4 of 6 (977 views)
Re: fighting dehydration [cayenne] [In reply to] Quote | Reply

Hop on the scale before and after your ride to help gauge where your fluid intake is


jackmott

Jun 19, 11 13:30

Post #5 of 6 (956 views)
Re: fighting dehydration [Tim_Canterbury] [In reply to] Quote | Reply

Tim_Canterbury wrote:
Hop on the scale before and after your ride to help gauge where your fluid intake is

and don't try to weigh the same after!
you *should* lose a few pounds.


ATC Racing announces program to help women get started in bike racing
Aeroweenie.com -Compendium of Aero Data and Knowledge
Freelance sports & outdoors writer Kathryn Hunter


cayenne

Jun 19, 11 13:35

Post #6 of 6 (953 views)
Re: fighting dehydration [jackmott] [In reply to] Quote | Reply

I drank about 55-65 oz in the firat 40 miles, had 300 calories. Stopped then for a soda(another 200 cal), refilled bottles with ice. Drank another 50- 60 oz the last 25 miles in which my stomach stopped working. It was 93 degrees and my effort was the "usual". Had carbo-pro in the bottles and ate 1/2 of an "uncrustable". My weight is too high(169) but improving.