Gatorade Endurance

Yonili

Coach Patrick,

As you recommended, I have been modifying my race nutrition to attain more salt (as you recall I cramped badly on vineman). I have been attempting to drink 24oz of gatorade endurance, 1 gu, and a salt tablet/hour (gives me ~900mg Na). 

 Right now its a huge struggle to drink endurance even when diluted to half concentration (I was hoping to gradually increase concentration during adaptation). I have never managed to drink that much even water but with that foul tasting endurance its even tougher. I have never tried power bar gel instead of gu. Perhaps that would allow me to push in more salt and cut back on endurance. 

I worry about over hydration when drinking the diluted formulation at a rate of 24oz/hour for 3 hours of a half (my next race is temp 70.3). Should I be concerned? I doubt that I'll get adapted to drink this quantity of full strength by this race (but will train over winter to be able to do so in time for boulder full). Another possible option is to drink less but drink the concentrated. Given the huge difference between my performance at training and on race day (the latter being horrible while the former being fine), I think nutrition is a major issue for me. So, either way I might not get enough carbs. Any advice?

Coach Patrick

JN, thanks for checking in. Remember, the most important point of the GE is to get fluids into you, not carbs.

24 oz in 60 minutes is drinking 4 x 6 oz cups. If you were in a marathon running 15 minute miles, you would drink that much at every aid station from a single cup.

I don't recall what your Sweat Test says, but I assume you lose more than 1.5 lbs per hour in sweat training in the heat...so a bottle is the minimum.

You could try using the Powerbar Perform stuff, but GE is what's on the course. Maybe try to mix GE as 2.5 scoops per bottle vs 3 scoops?

My thoughts for this weekend:

+ Go 2.5 scoops vs 3 per bottle.
+ Go powerbar gel for more sodium.
+ Keep salt pill per hour.
+ Consider a bottle of water for a sip after GE if that helps (or just rinse your mouth out).

Remember, if GE gives you acid reflux or makes you vomit, we need an alternative. If you just don't like it....like you don't like your bike seat after 3 hours of riding, we can deal.

Keep me posted!

~ Coach P