General Discussion Triathlon Talk » HM hydration --WWBTD? Rss Feed  
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2011-12-01 5:45 PM

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Subject: HM hydration --WWBTD?

Okay, I know you're supposed to figure this out a long time before the race, and do nothing new on race day, but.....I'm running a HM Sunday in Cambodia. Expect hot, humid conditions, although the race starts at 6:30ish, so it could be worse, and it's what I train in. Just found out that only water will be offered on the course.....again. This happpened last year but thought it was a fluke. Last year I cramped quite badly in the last 2-3 miles and had cramps all over my body a few hours AFTER the race--suspect my electrolytes were messed up. This year I brought two gels with electrolytes for the express purpose of this race and accidentally used one of them on a long training run (thought I had three and I didn't). I can't buy another electrolyte gel here. Assuming I can't find one at the pre-race expo (can't remember; last year got there late), should I.....

1. Just take the gel and hope it's enough with the water on the course.

2. Bring a bottle (600 ml) of my own electrolyte drink in a hydration belt. Plus is that it's the drink I use on all long training runs (nuun), and I could then alternate water and electrolyte the way I normally do. Minus is weight, balance (it holds two bottles and the only comfortable way to wear it is with the bottle to one side) and comfort (makes me hotter, tough to get race number on, etc.). I will probably take the gel anyway.  I've packed the tablets; might see if they have a one-bottle belt at pre-race expo, if not, WWBTD?

Normally on a long run of 90+ minutes, I alternate nuun and water at about 15-minute intervals, sometimes 10 toward the end if it's getting really hot or I'm running hard. The race will give out small bottles of water every 2.5 km; for me this is in the 10-12 minutes range; hoping to run about 1:30.

 



2011-12-01 5:55 PM
in reply to: #3922666

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Master
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Subject: RE: HM hydration --WWBTD?

Not sure about what to recommend during the race but have some extra salt with your pasta the two days before etc. not to mention good potassium intake.  I'd run the whole darn race holding a water bottle in one hand if I had to, it's not like you're giving up major aero etc.

Good luck anyhow.

2011-12-01 6:11 PM
in reply to: #3922666

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Subject: RE: HM hydration --WWBTD?
I'd be filling my bento box with shot blocks. 
2011-12-01 6:16 PM
in reply to: #3922666

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Champion
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Subject: RE: HM hydration --WWBTD?
I would carry my own hydration as if it was a training run.
2011-12-01 6:19 PM
in reply to: #3922698

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Payson, AZ
Subject: RE: HM hydration --WWBTD?

mrbbrad - 2011-12-01 4:16 PM I would carry my own hydration as if it was a training run.

ditto

2011-12-01 6:31 PM
in reply to: #3922666

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Master
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Subject: RE: HM hydration --WWBTD?

If it happened before you should know better than to expect it to change.  I've learned from my overseas races that you can never count on getting the proper hydration or nutrition from the course.  I've since switched to Infinit and a fuel belt and use it everywhere.  This means I don't have to worry about all the wierd teas or noodles they're giving out on the run.

 



2011-12-01 7:09 PM
in reply to: #3922666

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Subject: RE: HM hydration --WWBTD?
I would run with a small bottle of your nutrition mixed to a more concentrated level. At each aid station you can take a shot of your mix and dilute it to the right level with the water they are giving out. I would also carry the bottle in my hand because at the pace you are running the belt will never stay in a comfortable place and would annoy the heck out of me. Also be sure to use a bottle you can throw away so after the last aid station you can toss it and focus on kicking it in. Good luck!
2011-12-01 7:31 PM
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Subject: RE: HM hydration --WWBTD?
if it's only electrolytes you are worried about, how about a salt stick or two ?
2011-12-01 7:40 PM
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Subject: RE: HM hydration --WWBTD?
Thanks for the advice. I think I'll just go with the belt, one bottle of nuun, and the last electrolyte gel for the sugar/caffeine kick at around 50-60minutes. I'm sure there will be enough water--they hand out whole bottles. I think last year I took in too much water without enough sodium/electrolyte. When my bottle's empty it doesn't bother me so I don't think it will affect my ability to kick it in; more a pain at the start. I find it more uncomfortable holding stuff in my hand. I ran this race several years before, and they had sports drink and water at each aid station. Last year, it was only water and it sounded like a fluke ("Since we couldn't obtain enough sports drink, we're handing out free bananas at the finish.") It was unusually hot and humid last year, even for Cambodia, and several runners collapsed in both the 10 and 21K. So I assumed they would fix it this year. However, it's a charity benefit that's always been pretty bare-bones, so it doesn't surprise me--on the website they only mention water and bananas at the finish again. My own stupidity about the gels!
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