Electrolytes in IM racing: How important is concentration?, and what do YOU do?

Triathlon Forum
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So, I have been doing a bit of pondering and ‘tweaking’ of my nutrition plan for IM racing, and am wondering what people have had good success with for electrolyte replacement during IM racing. Is there an ‘ideal’ concentration of electrolytes that one can take in before causing gastric changes (similar to a 6-8% carbohydrate solution being ideal for maximum absorption before changes in gastric emptying rate can occur)?

I have tried a lot of things myself, and realize that what ‘works’ will vary with each individual; however, I am wondering if people are having better results and lower incidence of GI issues using a lower concentration, but more frequent intake of electrolytes (using products like Endurolytes, or consistently drinking a ‘higher electrolyte’ drink like EFS or Infinit blended as such) in comparison to using a higher concentration at once, but less frequent intake (using products like Succeed or SaltStick), or if people are using either with equal success.

So, in IM racing:

  1. What protocol and products (ie: # tabs/hr, # servings/hr or # mg/ hr that you aim for) has worked WELL for you. Do you stick to the same plan for the whole race, or change between bike/run?

  2. Any electrolyte products or protocols that you have used NOT work well for you/ cause GI issues?

  3. Do you take in any additional electrolytes in either dietary salt, sports drinks, or electrolyte tabs in the days before a race? If so, how many days out do you start this?

  4. How much do you change your plan in colder temps or high heat?

Thanks!

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Hey Toothpick,

Great topic / thread.

I think the most important part of this equation is to keep it simple.
My experience btw is 5 IM’s and 15-20 Halves.

I like to keep hydration and nutrition requirements separate although some may be combined of course.
By this I mean understand exactly how many calories you require per hour and how temperature / intensity differences influence your ability to absorb nutrition. Of course to be covered in training , although you may not have the ability to test the temperature differences.

Electrolytes;
I live in a VERY hot humid environment so I believe that tried and tested theories are easily proven in this environment as compared to anywhere in North America , Hawaii , Europe , etc.
Know your sweat rate ,if possible. If not , at least get a good idea of it from training by incorporating the weigh before and after method in as many workouts , bricks , long-runs , etc. and meticulous attention to your pre-hydration status as well as of course your consumption of electrolytes as well as water on the day.
I am not an expert in the field but believe that you should be able to come to a general concensus and once you’ve tested it sufficiently in rides with bricks following and possibly some OD’s ( intensity ) , you should be able to isloate what works for you and what doesn’t.
I have realised that if I can stomach the calorie content with no GI distress in an OD with minimal cramping and fluid absorption in the gut , this works for me in longer events.

In a nutshell I realize that I require 250-280 calories per hour in IM / HIM events and anything over 300 I risk GI distress.
As far as electrolytes go , I operate optimally at 1000-1200 mg’s per hour preferably spaced with minimal 3 optimally 4 servings of 250-300mg’s every 15-20 mins respectively of sodium. Depending on the product , NUUN , Base , Salt tabs etc…I go along with the additional magnesium , potassium , calcium that is at their respective product level.
On days that may be cooler or hotter I tweak accordingly.

I am a firm believer in being very cautious in the day(s) prior to the race in respect to sodium balance in the gut. I always try to envision keeping the sodium balance in the gut at “optimum” levels. That means avoiding over consumption of plain water. Water is effectively electrolyte neutral and DOES not concentrate the sodium balance in the gut obviously but dilutes it. The more water consumed , the more diluted your sodium level in the gut is pre-race.
Drink as much plain water as you wish…IF you are equally consuming a sports drink with sufficient electrolytes to counter balance the negative dilution result of consuming plain water.
Unless you have tested this theory in excessive heat WITH high humidity ie: conditions that act as a catalyst to dehydrate or influence hyponaetremia I believe you will naturaly not be able to test extremes as well as if you did in , well , extreme conditions.

I have tested this theory in many circumstances throughout the years and only recently , the past 18 months felt I have finally nailed it on the head as to what my personal requirements are and what works best for me.

Hope this provides some feedback that you may find beneficial.

Cheers,

Terry

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I have become a big fan of electrolytes over the last 3 years and use them on any training rides and races over 3 hours. I’m lucky and
have a cast-iron gut and have never really had GI issues when I race (except for a 3 year old Gu i ate once), so I tend to go high, but not too
scientific.

For training rides, I tend to pop 2-3 tabs in about 2 hours in, usually Enduralytes or Salt Stick . This is on top of Infinit which I have blended with
about 300 (mg?) sodium per 2-scoop serving. Training I might go through one serving and a water bottle or two on a 3 hour ride. (probably with a gel
or a bar as well)

For racing I mix the Infinit double strength and went though 8 servings (2400 mg) on the bike over 6(mutter f’ing IMSG mutter) hours. I also
took an Enduralyte every hour or so.

On the run I took 2 every hour or so long with a regular serving of Infinit .

No GI problems, no cramps ( I had some sore legs right away on the bike, went away after an hour or so)

.

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