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Heat Acclimitization Strategy for arriving day before a hot race

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  • @Sheila Leard- are you able to elaborate on the sauna protocol, in the days post-sauna?   Stacy's docs are pretty clear on what to do for 7 days starting 14 days out, but weren't so clear on what to do in the 7 days immediately before the race, and after ceasing the prescribed sauna work.
  • edited October 20, 2017 2:39AM
    @Dave Tallo  
    Stacy advises to stop one week out and let your body recover and rebound to maximize the effects. Nothing more to do than stay hydrated with electrolytes. Don't over do the sodium. If you are constantly peeing while doing salt that's a sign blood pressure is trying to regulate. She does say that you can do 'hits' of sauna bathing throughout the season but to be careful and not over do it.

    GOOD LUCK at IMLOU!! A did it in 2015. Loved it. (you are racing LOU - correct?)

    @Tom Glynn
    Glad to see you jump in here. I agree on the intolerance of solid food. I believe what she is trying to get athletes away from are the high dense calorie feed bottles. I used to do it. I would make 600 calories bottles with CarboPro and ended up dehydrated because could not get in the additional fluids. 

    So here is another dirty little secret that I use with my clients. If you look closely at First Endurance EFS Pro it includes a carbohydrate that is low osmolality, high molecular weight, good gastric emptying. It's called Cyclic Cluster Dextrin from amylopectin. I buy Cluster Dextrin directly from http://www.nutrabio.com/product/SCARB30/ I add it to Skratch or OSMO. It does require some mixing. Between that and chews I have a semi solid fueling plan. For IM I'll add a low fiber/protein bar. 

    The pee sticks - our bodies are in constant flux and to keep a hydration equilibrium would be hard. i say use the sticks before and after long sessions. Going into a hard hot session while dehydrated is a limiter. 



  • @Sheila Leard, thanks for the product tip - never heard of it but I'll give it a try (after IM FL)!  Do you mix one or two scoops with your OSMO?  I think it said 95 calories a scoop, so that would be 200+ calories for a typical 24oz bottle. With that and the bars/chews would get you to about 300 calories per hour?
  • @Tom Glynn I mix 1.5 scoops. Each bottle is about 200 calories. I use chews with water. My bike calorie goals are 200-220. 
  • @Sheila Leard and @Tom Glynn thank you for sharing your info above.  I have the book ROAR and raced IMLP on NBS (similar to Osmo) and real food.  I had issues on the run with nausea.  I don't think I over biked for my fitness, and I lost my concentrate bottle of nbs before the first aid station on the run.  Not fun!  I have struggled in most of my long distance races with stomach issues, and always looking for "the one".  Meaning the one way to not deal with stomach issues!
    Sheila, I assume using Nutrabio with (in my case) NBS or OSMO is due to the cost of using EFS pro?  I will definitely be giving this a try for next season!  I like the idea of no GI distress! It is a drag when it happens.  
  • @Trish Marshall  Yes, EFS Pro is pricey. I like NBS. Clifton is a great guy. Stacey suggests mint flavored TUMS on the run. I really believe that if you get adequate calories on the bike, then the run should be very minimal fuel. Hydration is so key! Study your races and see how many hours of racing you can get in before nausea starts. This is where having a super healthy gut is important. As endurance exercise continues endotoxins can increase and permeate out of the gut and cause nausea.  

     
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