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Ben Hales weekend training fail

SBHNOSBHNO
in Coaching Forum 🧢
I am following the beginner IM plan for IMLP and have some questions about applying the lessons from last weekend to the next few weeks.  Basically, it was hot as crap in New Orleans this weekend with heat indexes in the 100's and high humidity.  I am a sweat hog and while I have done my sweat test and heavied up the liquids/nutrition it clearly wasn't enough for the conditions and I ended up cramping up most of the last hour and a half of the ride and spent the rest of the night fighting cramps and dehydration.  I realized a couple of things that were major factors:  1)  I didn't hydrate well enough leading up to training.  2)  I was completely drenched after the 40-minute run started at 11AM (compounded by the run taking place on the river levee with no shade or wind) and maybe should have taken some time to get more rehydrated rather than jump right on the bike for the ride on the same shadeless levee.  3)  I took in 32 ounces of Perform per hour and 16 ounces of water with a Gu Roctane every 30 minutes but still ended up cramping- think this is a result of not hydrating well before and the run fluid loss.  Due to kids' schedule I had to do the 1-hour Sunday run around 12:30PM but had some time to hydrate before trying the bike.  After about 1 1/2 hours on the bike and struggling to hold Z3 I shut it down after only 2 hours.  So, going forward (assuming I can't change schedule to train at better times) I will certainly make pre-hydrating my religion but wanted to know if I should have just sucked it up and had an easy spin for the rest of the Sunday ride rather cutting it short (it seemed impossible at the time).  Should I look at spacing the run out a little more before the long Saturday bike?  Should I make it a point to make sure I do the Sunday run after the bike so I don't burn those matches?  Thanks, and will also look forward to the chat tonight on racing in the heat, although I am banking on IMLP being more temperate.

Comments

  • SBHNOSBHNO
    Oh, and to compound matters after this weekend I have to be out of town for the next 2 weekends. I was thinking about moving the week 15 double long ride to this Sat/Sun and long run to Mon. I head to the Caribbean on Tuesday and plan on open water swimming and run camp. I like the idea of beating the crap out of myself before a vacation (wife's 40th birthday, can't skip it!). Thanks-Ben
  • Coach PatrickCoach Patrick
    Ben - no way to salvage that Sunday, you did right. I say drop the water and perform only. Water is inert and not helpful to you. If you can separate sat run/ride thats cool. No need to make things super hard here.

    IMLP will be more moderate but being ready for the heat is a real advantage on race day. All of this is as much learning/improving as it is training. Don't be too hard on yourself!!!
  • SBHNOSBHNO
    Thanks, Patrick! You cool with me switching week 15 long rides to this weekend? I really want to knock those out and the next 2 weekends are impossible.
  • Coach PatrickCoach Patrick
    Sure!!!!
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