Once on the run

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Dave Campbell | Facebook | @DaveECampbell | h2ofun@h2ofun.net

Boom Nutrition code 19F4Y3 $5 off 24 pack box | Bionic Runner | PowerCranks | Velotron | Spruzzamist

Lions don't lose sleep worrying about the sheep

Wouldnt happen to know the magic formula for that would ya?

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http://www.athlinks.com/athletes/208730390

Wish that was my case.

Peed in wetsuit. Crap was hot.

Peed on run.

Still showed up like I was dying.

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http://www.athlinks.com/athletes/208730390

Peed maybe three times during a 70.3 on a hotter than hell day. Peed 18-20 times during 140.6 on a hot day. I know how to pee but not that much.

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DISH is how we do it.

Not certain what you mean by "magic formula". Did a little searching since my earlier post and found 400-800 ml (13.5 - 27 oz.) to be the most often cited number for water, but adding carbs to the water slows down the absorption rate. My understanding is that when you drink in excess of what your body can absorb the fluid will either sit on your stomach or flush through your system. To much flushing can cause hyponatremia which is more dangerous that dehydration. I am certainly not an expert and hope someone with an actual background in this subject will jump into the discussion.


I have a 20oz. bottle and try to take in 5oz. every 15 minutes of my energy drink...one bottle per hour in small sips spread out over the hour. In addition to the fluid, I take electrolyte tablets.

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I don't have any tablets or anything crazy yet. Mostly hoping to hear something like I am salt deficient or I am to eat one rock of crack each race.

I dunno. This is a new side of sports for me. In hockey it was carbs the night before a game and go number two at least an hour before puck drop.

PS

Terrified one day I'll have to number two on a bike leg one day. That would be a humbling moment.

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http://www.athlinks.com/athletes/208730390

I know you are convinced that it is a dehydration issue, but I would encourage you to keep an open mind. Your body can only process so much fluid at a time, as someone else noted. If you are jamming your system with more that that, you are gonna overwhelm the system.

That is why they give dehydrated people IV's instead of having them drink a bunch of water....their body can't process it fast enough.

5 bottles is a crapton of liquid for 56 miles. For reference, last weekend at Racine I didn't even finish the two bottles I started with (although it was not very warm and I normally don't need a lot).

What are you eating, and what are your taking in on the run?

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Chicago Cubs - 2016 WORLD SERIES Champions!!!!

"If ever the time should come, when vain and aspiring men shall possess the highest seats in government, our country will stand in need of its experienced patriots to prevent its ruin." - Samuel Adams

Everybody's different though, for me that would be fairly normal. For reference I did a 100 mile gran fondo/sportive last August on a fairly hot day, drank 7 bottles (5 litres) in under 5 hours, didn't have a pee during the ride, and was really struggling with dehydration by the end (missed the last water station and did the last 15 miles dry). It took me about 3 hours of rehydration after the ride before I managed my first (dark yellow and stinky) pee since 7am that morning.

I don't know where that 24oz/hour limit earlier in the thread came from, but if true that must be an average limit which varies hugely by person. I regularly drink double that amount without any problems such as bloating or fluid sitting in the stomach. The only time I have problems are if I take on too much nutrition in which case the fluid just sits there, or if I let myself become too dehydrated, in which case it's very hard to rehydrate while still racing. The only solution in both cases is to slow down (or stop altogether in extreme cases) to allow my body to catch up.

Because I figure this is the direction this is going to go here is what I took in for the race.
Before swim
Half packet of GU chomps
35m swim
1 chocolate GU at 1 hr
Another at 145.
Then another at 230.
And another on the last of the bike leg.

Through bike leg
3 water bottles 50/50 split of Gatorade and water.
2 plain water.

Shit hit the fan mile 3 ish to 4 of run.

Was taking water and heed after the body was unhappy.
Ate a cliff bar and just tried everything even flat coke.

Didn't try salt tabs because I didn't realize the benefit at the time.

Though I did get my labs back today.
I'm a real boy.
All levels are optimal across the board.
Which is both good and bad...
Because I am no closer to finding a fix at the metabolic level.

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http://www.athlinks.com/athletes/208730390

I am far from being a nutrition expert, but for me, that would send me over the deep end. Too much sugar / gel / liquids. 3 gels plus 3 bottles of Gartorade would probably have me puking.

I would experiment with more solid food, less sugary stuff.

How hard were you biking vs. FTP?

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Chicago Cubs - 2016 WORLD SERIES Champions!!!!

"If ever the time should come, when vain and aspiring men shall possess the highest seats in government, our country will stand in need of its experienced patriots to prevent its ruin." - Samuel Adams

HIM aim to pee once on bike
IM aim for 2x
I don't drink water only perform. Each bottle has a salt tab. Still try to drink 1-2 24 oz bottles per hour depending on temp. Any race where I failed to meet nutritional needs just plain sucked

Oh fun new akronyms. Ftp?

Think I've seen that one before. I don't own a power meter yet. Waiting on my lbs to get the stages one in stock.

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http://www.athlinks.com/athletes/208730390

Fun fact. In Raleigh when I fell apart I grabbed perform on the route.

3 of em I think.
Two to 4 bottles of water too. Was toasty.

Didn't get an IV though.
Went in the med tent. Ralphed 5x and then ate an entire large pizza on my own.

All right after proposing. Kim was pumped about the puking.

The important part of this. My puke looked like straight perform and I fear it. Wonder if it rules out the salt or that the GU is the culprit.

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http://www.athlinks.com/athletes/208730390

I don't know where that 24oz/hour limit earlier in the thread came from, but if true that must be an average limit which varies hugely by person. I regularly drink double that amount without any problems such as bloating or fluid sitting in the stomach.


It does not vary widely and it is not based on how much you sweat. Read this thread: http://forum.slowtwitch.com/...im%20noakes;#5056946

Also, Read Waterlogged by Tim Noakes

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I pee during the swim and that's it.

70.3 has always been my favorite and best distance. I feel like I've had nutrition pretty well dialed in, but the focus has always been on caloric intake and not water. By taking all of my calories in through liquid form, I feel like I get just the right amount of water.

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-Andrew

Interested to hear what your outcome ends up being. Having said that there are companies (including Skratch) that are measuring the salinity of your sweat and making hydration to match. There is a company in the mid-west-ish of the US that is now doing the same thing: http://www.gobeyondexercise.com/sweat-sodium-testing/

I have NOT researched the validity of this personally, but a good friend of mine - who I think highly of and trust is a part of this. Perhaps this is the way to go for you, especially given what you are saying about salt stains after a race. I always think about all the other electrolytes that are depleted too if you have that much salt loss. Keep in mind it is electrolyte balance, not just having electrolytes...

Good luck

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________________________________________________
Don't Just Live, Thrive!
Thrive Kinematics Physical Therapy - http://www.facebook.com/...8178667572974?ref=hl

I went before the swim start of my last 70.3 and didn't go again until 30 minutes after the race. Pee color didn't indicate more than mild dehydration. I would have been in trouble if I had to race another 5 hours. It however wasn't very hot or humid. Pretty mild really.

Now for the IM, I expect to pee at least twice on the bike and none at all on the run.

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TrainingBible Coaching
http://www.trainingbible.com

First off, I start every day with 100 ounces of water. This is every day, not just race days or long runs or rides.

I also drink at least another 40 ounces during the day when I do nothing but drive a vehicle all day or sit at a desk.

When I run I drink about 10 ounces per hour and when I ride it is at least double.

In a 70.3 I will usually pee in the water when waiting to start, sometimes I will pee again on the swim exit (I feel bad about this, running to T1 with pee coming out the ankles of my wetsuit, but what are you gona do??)

I pee on the bike AT LEAST once and usually 2X and once on the run.

I think one of the tricks to being properly hydrated is drinking a lot of water EVERY DAY like I do so that you have a good base to start with. JMHO

YOU SIR~!!!

You are speaking my language.

What are you using. Go.

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http://www.athlinks.com/athletes/208730390

To OP, what was the color of your urine after the race? How long after race did you pee?

In those 5 bottles of fluid and any other food and supplements you ingested you took in how much sodium did you take in on the bike?

Are you sure it isn't race pacing instead of hydration?

Vomiting after race was there anything in your stomach? Lot of fluid or mostly dry heaves?

Functional Threshold Power....the power you can hold for a 1 hour, all-out TT effort.

If you are blowing up 3-4 miles in the run, I would look at how hard you are riding the bike leg. Sounds like there is a good chance you are over-biking.

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Chicago Cubs - 2016 WORLD SERIES Champions!!!!

"If ever the time should come, when vain and aspiring men shall possess the highest seats in government, our country will stand in need of its experienced patriots to prevent its ruin." - Samuel Adams

Note to self:

Dont swim near Jamie.

CLEARLY my problem is very different than your metabolic scenario.
I WISH I peed that much. Would probably not have the problem I have now.

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http://www.athlinks.com/athletes/208730390

Without a PM I wouldn't be able to get you the stats you are looking for.

With raleigh I finished the run and was sick and felt better instantly.
Legs were never sore.

Musselman was a similar issue as well.

Ill check my HR next time I go through a brick and see how hard my body says Im going and get back on that.

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http://www.athlinks.com/athletes/208730390

Bricking this weekend with a product a teammate suggested called salt stick.

If I die. Someone hunt her down.

Lets hope its the polar opposite.

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http://www.athlinks.com/athletes/208730390

Usually two concentrated bottles of Roctane on the bike with enough calories for 1:15 each. When the first one is empty I replace it with a bottle of just water from the handups and drink to thirst the second. In T2 I eat a gel and then on the run I use only on the course nutrition. Usually a swallow or two of gatorade at each aid station is enough.

On a hot course (i.e. Buffalo Springs), I change this to add a lot more fluid intake on the bike.

The key for me is to go into the race well hydrated. I'll pee 3x waiting for the race to start and then once or twice again while swimming. After that, it's all sweat...

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-Andrew