Hydration on the Bike vs. Running
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2005-02-07 11:39 AM |
Expert 1166 Colchester, CT | Subject: Hydration on the Bike vs. Running Being a somewhat experienced marathoner (10 marathons), I have developed a good feel on how much to drink and when during the course of a marathon. I know that I need 12-6oz. of fluid every 18 min. (2 miles) assuming weather isn't extreme one way or the other. The question I have, is how does fluid intake on a bike compare to fluid intake while running. In other words should I expect to take 12-16 oz. ever 20 min. on the bike as well. Just based on a limited about of work on the bike, it doesn't seem I need to take in as much. But I would love to hear if anyone has any information to back it up. Thanks Chris |
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2005-02-07 11:51 AM in reply to: #113825 |
Expert 1013 White House, TN | Subject: RE: Hydration on the Bike vs. Running When the conditions are pretty optimal (60-70 degrees temp., low humidity), I find myself drinking 16 oz. an hour. My two and a half hour training rides will make me drink (2) 20oz. bottles that I carry. 'Course, this is just me. |
2005-02-07 12:29 PM in reply to: #113825 |
Extreme Veteran 484 McHenry, IL | Subject: RE: Hydration on the Bike vs. Running The amounts you describe are very close to how much I drink on the bike during an IM. If conditions are mild, I'll drink 1 to 1.5 large bike bottles per hour (24 to 36 oz/hr). I guess that's toward the lower end of your 12-16 oz per 20 min. If it's pretty warm, I'll up that to at least 2 bottles per hour (~48 oz/hr), which is about the high end of your range. These things can vary quite a bit from person to person, but in my experience you should be drinking just as much on the bike as you have been drinking in your marathons. I think the single biggest mistake that results in DNFs in an IM are nutritional mistakes, usually dehydration. Most of those mistakes are made on the bike, and sometimes compounded by going too hard. That's been my observation. So, I'd recommend sticking with what's been working for you in your running and not cutting back on your fluids on the bike. I try to follow this guideline... If you find you need to pee more than once an hour, I'd take that as a sign you could cut back. If you've gone more than two hours with no urge to pee, you should increase your intake. -Steve |
2005-02-07 3:05 PM in reply to: #113850 |
Elite 3498 Chicago | Subject: RE: Hydration on the Bike vs. Running Steve in IL - 2005-02-07 11:29 AM The amounts you describe are very close to how much I drink on the bike during an IM. If conditions are mild, I'll drink 1 to 1.5 large bike bottles per hour (24 to 36 oz/hr). I guess that's toward the lower end of your 12-16 oz per 20 min. If it's pretty warm, I'll up that to at least 2 bottles per hour (~48 oz/hr), which is about the high end of your range. These things can vary quite a bit from person to person, but in my experience you should be drinking just as much on the bike as you have been drinking in your marathons. I think the single biggest mistake that results in DNFs in an IM are nutritional mistakes, usually dehydration. Most of those mistakes are made on the bike, and sometimes compounded by going too hard. That's been my observation. So, I'd recommend sticking with what's been working for you in your running and not cutting back on your fluids on the bike. I try to follow this guideline... If you find you need to pee more than once an hour, I'd take that as a sign you could cut back. If you've gone more than two hours with no urge to pee, you should increase your intake. -Steve That's excellent advice and I will definately use it! Thanks. |
2005-02-07 3:21 PM in reply to: #113825 |
Expert 1166 Colchester, CT | Subject: RE: Hydration on the Bike vs. Running Thanks for the replies. I'll make sure to give it a try a few times before I get to race day. Good thoughts on the pee test. Now the question is, if i have to go once an hour on the bike, do I pull over, or just let her fly from the bike. And if it is from the bike, is this something I should practice as well Thanks chris |
2005-02-07 5:42 PM in reply to: #113949 |
Elite 3498 Chicago | Subject: RE: Hydration on the Bike vs. Running cdf26.2 - 2005-02-07 2:21 PM Thanks for the replies. I'll make sure to give it a try a few times before I get to race day. Good thoughts on the pee test. Now the question is, if i have to go once an hour on the bike, do I pull over, or just let her fly from the bike. And if it is from the bike, is this something I should practice as well Thanks chris Hmmmm....that's sort of a personal question... kinda like should I .... nevermind I'll keep it PG-13. |
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2005-02-07 6:40 PM in reply to: #113949 |
Extreme Veteran 484 McHenry, IL | Subject: RE: Hydration on the Bike vs. Running I've done it both ways. If you want to go on the fly, try to do it on a long downhill, stand, relax and let 'er rip. Best if you have an extra bottle of water on board to rinse off after. I've found it both liberating, and disgusting, at the same time :-) If you'd rather pull over, just try to find a discrete spot, behind a tree or something. Or, there are usually portapotties at each aid station. It's only a minute or so, which is no biggie in the grand scheme of an IM, unless you're gunning for a top AG spot. My 'once an hour comment' might have been a bit extreme, but you get the idea. Aiming for the "at least every two hours" range is probably a pretty good gauge of proper hydration on the bike leg of an IM. Something to pay attention to in training to see what intake works for you. Lots and lots of good advice over on Rich Strauss' website. I think it's some "must read" stuff for any aspiring Ironman -Steve Edited by Steve in IL 2005-02-07 6:42 PM |
2005-02-07 7:32 PM in reply to: #113825 |
Elite 2458 Livingston, MT | Subject: RE: Hydration on the Bike vs. Running cdf26.2 - 2005-02-07 8:39 AM Being a somewhat experienced marathoner (10 marathons), I have developed a good feel on how much to drink and when during the course of a marathon. I know that I need 12-6oz. of fluid every 18 min. (2 miles) assuming weather isn't extreme one way or the other. The question I have, is how does fluid intake on a bike compare to fluid intake while running. In other words should I expect to take 12-16 oz. ever 20 min. on the bike as well. Just based on a limited about of work on the bike, it doesn't seem I need to take in as much. But I would love to hear if anyone has any information to back it up. Thanks Chris Isn't that quite a bit? A can of soda is 12 ounces, I can't imagine downing that volume every twenty minutes. Are all of you guys knocking back that much fluid? |
2005-02-08 8:44 AM in reply to: #114077 |
Expert 1166 Colchester, CT | Subject: RE: Hydration on the Bike vs. Running Isn't that quite a bit? A can of soda is 12 ounces, I can't imagine downing that volume every twenty minutes. Are all of you guys knocking back that much fluid? The way I discovered this was to weigh myself before and after long runs (15+ miles), and between how much weight I loast and how much I knew I took in, I could figure out what my deficit was. What I found was that I was really underhydrating. Basically, I was taking in about half as much as I should have. This may be different for others, but I know it works for me. As an aside, I'm also a very heavy sweater, I'm always caked in salt at the end of my workouts. Chris |
2005-02-08 5:21 PM in reply to: #113825 |
Extreme Veteran 482 | Subject: RE: Hydration on the Bike vs. Running This isn't directly related to hydration on bike vs. run but it is somewhat on topic. Basically an article addressing a relatively newer shift of thinking about drinking TOO much water. Probably became news after the most recent death with the College hazing. Michael |
2005-02-08 5:36 PM in reply to: #114056 |
Elite 3498 Chicago | Subject: RE: Hydration on the Bike vs. Running |
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2005-02-08 6:08 PM in reply to: #113825 |
Extreme Veteran 484 McHenry, IL | Subject: RE: Hydration on the Bike vs. Running Yes, I guess we didn't really discuss what we were drinking, only how much. For the quantities I was describing earlier in this thread, I take about 1/2 water and 1/2 sports drink. My drink of choice on the bike is Cytomax. Between sports drink, gels, bars, and salt tablets I try to make sure I'm taking in around 700-800 mg of sodium per hour. -Steve |
2005-02-08 7:16 PM in reply to: #113825 |
Expert 1207 Liberty Lake, WA | Subject: From last years IMCDA Looking back at what I did at IMCDA last year. On the bike I drank 1.5 gallons of water, 2- 1000 cal bottles of Spiz, 5 - 110 cal Carboom gels, and 7 Succeed pills. This all works out to around 32oz H2O per hour, 420 cal per hour, and 780mg sodium per hour. At mile 1 of the run I had some real bad leg cramps so I poped another 3 Succeed pills and things cleared up after about 10 minutes. I had another pill at mile 13 and again at mile 22. On the run I was drinking a cup of H2O and a cup of Gatoraid at every aid station. |