Facing the Elements
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kylie posted 1 year ago.
every one is different in what they need to take in, but I'd say start by playing with even more increased hydration and electrolytes. You can measure what you need based on your sweating rate, but I don't know much about that so will wait for someone else to chime in.
It can also just take time -- your body needs to get used to having the same effort required in the new conditions. So it could just get better with time.
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1265 days
triNick posted 1 year ago.
yeah, the heat sucks, it's always an unknown element, training in it helps, but it's tough.
1 water and 1 gatorade in 3.5 hours might not have been enough, I'd do as kyillee suggested try drinking a little more. I might suggest the endurance gatorade since it has additional sodium. If training in hot and humid conditions, make sure to get plenty of rest, it can wear you down.
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Triguy98 posted 1 year ago.
No gel or calories besides the gatorade? Try taking in a gel at least before you take off on your run, and you should take one in during your ride, too. It's not the heat or humidity, really, its the lack of fuel.
I drink about 3 bottles over 50 miles. 2 gatorades and 1 water, on average. At least one gel, sometimes two if I feel sluggish.
Life is short. Play hard and get dirty doing it.
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cayman posted 1 year ago.
More fluids. You should be consuming 4 to 8 oz of fluid every 15-20 minutes, probably even a little more on hot humid days. That means for a 3 1/2 ride about 84 ounces of fluid, with a good portion of that in your electrolyte drink of choice. Sounds like you may have only consumed maybe 40 0unces.
You should also be getting 30-60 grams of carbohydrates an hour, gels, preferrably with sodium, maybe eveyy 40 mins to an hour, depending on what your sysrtem can handle. Always use water with gels. Sodium alone should be between 250 to 500 milligrams per hour, so check the sodium content of your drink and gels.
Everyone is different and will vary in their sweat rate and sodium loss so experiment to see what works best for you. Don't let the heat keep you from training, like the boy scouts... be prepared.
john
Pain is inevitable. Suffering is optional.
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Red5 posted 1 year ago.
Everybody here has nailed the issue: drink and eat more, especially drink. I train in 100 degree plus heat all summer here in AZ. I'll take 3 bottles on the bike for an hour and half ride and at least 12oz of fluid in my Fuel Belt for an hour run. I also include a gel for any duration over 45min.
Also, mind your heart rate, the heat will add 5-10bpm for a comparable effort in coller temps.
_______
Bryan
Of course it's 'effing hard, it's IRONMAN!
Ok, so getting ready for my first 1/2 IM race and just got through my BIG week. Only problem is, the humidity has shot up the past few weeks and I have fallen apart on my last couple of workouts. I barely made it through a 6 mile run the other day (had to run-walk when normally this is a moderate distance and pace). Yesterday, i had a 3.5 hr ride w/ a 20 min brick. The bike felt fine, but i keep "falling apart" on the run. Got dizzy, slightly sick, and had to run-walk again! Consumed 2 Electrolyte replacements, 1 water, 1 Gatorade. Way frustrating. Anyone have a clue as to whats happening and how i can help prevent it?? Thanks!