Sweat test
Just did the IM Sweat test (60' @ 70%)
I weigh myself after the 2 hours ride and I was at 147.
During the 1 hour test, I drank one and a half Aero HC profil design bottle (42oz), eat one banana and one cliff bar, which is what I always eat and drink when for each hour on the trainer, i've been doing this since 2 years. During race, I always try to finish the second half of the bottle, add a gel on top of that and replace the cliff bar by cliff shots.
After the test, I was still at the same weigh.
My questions are:
1) are the results normal ? does it mean that I am already having the good fluid plan and just have to keep it this way ?
2) by eating, did I screw the test ?
3) should I try the test without drinking during the full test and see the results and compare with what I drank/eat during the test ?
Thank you for your input !
Comments
Gotta say not a big fan of eating "during" a scheduled sweat test Francis. It can be done, but as I/you think it is "skrewed" just another variable you have to note. I have to default to your 3rd point. One hr of your trg regime is not out there to just hydrate only . So to me doing another test when it is a "right time", go ahead and do it. See the differ or same results, confirmation or adjustments, and apply to future trg. Sweat testing is so tempermental with outside vs inside temp, time of year, weight etc. I actually test 3 to 4 times a year. Once on the trainer(controlled temp) then as I go outside with the seasonal climate (just personal). Overall to me just having a ballpark hydration plan is important but dialing it in to your tailored needs is not just smart training but smart racing. There are many thread resources to you can visit and see past posts/info on hydration testing.
I know you have seen this :http://members.endurancenation.us/R...structions
What were the conditions during the test? Temperature and humidity?
SS
Given you weighed the same and did not gain weight due to the 42 oz of liquid and food added, I would say you lose ~50 oz of liquid / hour under those conditions.
I lose around 56 oz / hour at 80 degrees Fahrenheit and 70% humidity. As the temperature/humidity rises from there I can expect to lose more. I am tall and, as a bigger body, tend to generate more heat and sweat more.
How does this help me? It tells me that I need to down about 2.5 bottles / hr on the bike leg of an IM under those conditions and, given that sweat rate, I need to pump ~1,500 - 1,800 grams of sodium / hour in my drink mix. Getting behind on that under those conditions and I can expect to have big problems on the run.
SS
SS: temperature was around 8C and no idea about humidity, but was in my garage during a rainy day.. so probably humidity was high