I have the following workouts planned for this weekend:
Workout #1 - 60 mile ride/3 mile run
Workout #2 - 90 minute run
Both workouts will be done in 90+ degree temperatures. I was wondering what specific nutrition you would take on these workouts if you had these planned. For example, what drink, food, gu, salt tablets. I am interested in anything and everything that you would take in to manage your nutrition on these workouts. Thanks so much for any input.
Best tip(s) I can give you on this type of thing are:
Obviously, go into this thing well hydrated. That means managing hydration *and *electorlyte levels in the days before the event/training. Be ready with active recovery strategies for after the training in high temperatures: Cool drinks, a place to get a shower to cool off, dry clothes. Call the guys at Infinit.com to formulate something specific for your body weight and the things you are doing. The stuff they made for me is absolutely spot on and better than anything I’ve used previously. There is certainly something to be said for having a custom fomulated nutrition strategy.
Since you do Infinit, do you use anything else nutrition wise? Additional water for hydration obviously, but what about gels, tabs and the like?
I am always working out in 90 degree weather. Also use infinit mixed with lots of electrolytes for the bike. I find I drink increasingly more as the ride goes on. So if 1 bottle gets me through the first hour, I’ll need more than one for the second hour. This tripped me up a few times before I realised my rate of drinking goes up when it is hot.
For a 90 minute run I would be sure to hydrate and fuel before the run, not so much during it. Maybe only have water for the run but again I would drink as much the last 30 minute as I did the first 60. Anything over 90 is when I carry a couple of gels.
I suggest you make sure you don’t drink any alcohol a day or two before and a day or two afterwards. Your nutrition after the first workout is going to be key for your second especially in 90 degree heat. I suggest get a hydration pack and use it for both bike and run. Its going to be important to drink plenty of water. I am a big fan of Clif products. Try the shots and bloks. Also I think a cold coke or mountain dew is a big help on really hot days. Lately I have been experimenting with junk food on rides and runs that last longer than 4 hours for ride and 2 hours of run. I like the Hill Country Fruit pies. They are terrible for you but seem to be giving alot of fuel which you will need in that heat. Also make sure to work on keeping your body cool dump water over your head alot, hat and sunglasses on the run and maybe a cool rag around your neck. For electrolytes if you feel like your lacking still try Nuun. I have felt the benefit. Good luck.
I concur with the above posters…
Start hydrated, and fueled. Gels, salt tabs in your jersey, run gear. I usually plan my runs with water fountains along the way. I have a 13miler with five H2O fountains enroute.
Good Luck,
Bike East & West
www.bicitreregioni.com