I have two questions, and they may or may not be related.
1) Can someone confirm the size of the Gatorade Endurance bottles that are provided at the bike aid stations for Ironman? I've been working on a spreadsheet for my nutrition and hydration strategy for IM Chattanooga at the end of the month -- my first Ironman (and my first marathon and perhaps my first century ride as well) -- and the athlete guide doesn't specify. I was under the impression until just now that they were 12 oz bottles since that's the serving size listed on Gatorade's wesbite, but it looks like you can only buy 24 oz bottles on Amazon. Having a 24 oz bottle every 15 miles vs. a 12 oz bottle certainly makes a big difference in my planning.
2) During the last couple of months of training here in Atlanta and during vacation near Charleston, SC I have developed heat rash on the tops of my thighs after every bike ride or even indoor trainer ride over an hour. I feel like I'm getting enough fluid during the workouts, but I've definitely been learning the hard way about hydration and nutrition for long rides over theses last months. Does the heat rash signal that I am definitely falling short of my hydration needs, or is that probably just my body's way of responding to the heat?
Thanks for the help Slowtwitch. You've been helpful over the years as I've read from the shadows.
1) Can someone confirm the size of the Gatorade Endurance bottles that are provided at the bike aid stations for Ironman? I've been working on a spreadsheet for my nutrition and hydration strategy for IM Chattanooga at the end of the month -- my first Ironman (and my first marathon and perhaps my first century ride as well) -- and the athlete guide doesn't specify. I was under the impression until just now that they were 12 oz bottles since that's the serving size listed on Gatorade's wesbite, but it looks like you can only buy 24 oz bottles on Amazon. Having a 24 oz bottle every 15 miles vs. a 12 oz bottle certainly makes a big difference in my planning.
2) During the last couple of months of training here in Atlanta and during vacation near Charleston, SC I have developed heat rash on the tops of my thighs after every bike ride or even indoor trainer ride over an hour. I feel like I'm getting enough fluid during the workouts, but I've definitely been learning the hard way about hydration and nutrition for long rides over theses last months. Does the heat rash signal that I am definitely falling short of my hydration needs, or is that probably just my body's way of responding to the heat?
Thanks for the help Slowtwitch. You've been helpful over the years as I've read from the shadows.