The article seems to have a good starting place for me to start working on the problems I experienced in yesterday's sim. Reading it, I came away with the following items to address:
- I need to consume approximately 600 grams of carbohydrate in the 24 hours prior to race day, assuming I weigh 200 pounds (I'm actually 194 at the moment) and plan on the race lasting 75-90 minutes.
- Eat approximately 50 grams of carbohydrates in the 2 hours before the race just to top off.
- Take an energy gel just prior to starting and another one midway through the bike.
- Plan on an intake rate of 8 ounces of sport drink per 20 minutes, or a total of 40 ounces during the race.
- Determine my sweat rate using the formula: sweat rate = (body weight pre-training - body weight post-training + fluid ingestion) / exercise time to tweak the above 40 ounce suggestion just in case my sweat rate is higher or lower than average.
So, between now and the 19th I need to get an electrolyte replacement product. Have done some research and come up with "SaltStick" as a popular brand, used and recommended by top triathletes, that doesn't also break the bank. I can get a bottle of 100 for around $30 for the version that also has caffeine, SaltStick Plus (probably only need this for a race), or the regular SaltStick caps are $20 per bottle of 100. Might get a bottle of both to see if I can really tell a difference between the two. A bottle should last me approximately 4 months as I will really only need to take them on days I work out. The suggested dose is 1 capsule per 30-60 minutes of activity. There are a lot of different products out there so I suggest doing some homework on this one. I certainly did and this is where I will start with as for maintaining electrolyte levels. I know that this still may not be enough to fully hydrate the muscles at a cellular level. Still need to do some homework on cellular hydration. I do know that maintaining certain electrolytes at certain levels is key to this and will help endurance so I may end up using more of this in the long run to maintain hydration levels. We'll see. I report on this as I learn more.
Need to see if I can find a couple of decent sources of carbs without breaking the calorie bank. I have heard that a lot of triathletes eat oatmeal leading up to a race so that is one thing to check into. Will need to see what else I can come up with so that I am not just eating oatmeal for 24 hours prior to a race. I'm sure there will be plenty of info out on the web about it. I'll report more later.
Lastly, need to determine my sweat rate so that I can start working on hydration during a race lasting longer than an hour. Need to close in on an amount of fluid I need to be taking in each hour and figure out if I can stick to water (with an electrolyte replacement) or if I need to add something with some glucose in it as well (i.e. Gatorade or Coke). The way I lost energy the other day in the heat, I am thinking I might want to get a little glucose in as well, at least on hot days, during races, or during any workout that is especially taxing on the body. I have a couple of weeks to play with this and try to figure out a strategy. I'll make sure to post my findings along the way.