IMLOU Run strategy

nalbino

 First IM in 2 weeks, Louisville will be hot.  In training  and HIM I have carried an Infinit blend with caffeine and no protein in a fuel belt.   Am debating for IM whether or not to carry a concentrate and squirt into water at aid stations or just rely on Ironman Perform/gels  at aid stations and carry nothing.  I typically do not have GI issues and have had the Perform product before, my questions is, will hydrating every mile be enough? 

Nemo Brauch

To your specific question "will hydrating every mile be enough". I suggest you do a sweat test. See the instructions in the Wiki here:
http://endurancenation.us.dnnmax.com/Resources/Wiki/tabid/108/Default.aspx?topic=Sweat+Trial+Instructions

Everyone is different. It might be enough for you- it might not. The test will help you figure that out.

I would suggest using Perform on some training runs (not much time left here), and make sure it doesn't cause you any problems. If you handle it fine- the recommendation would be to keep things as simple as possible and use what is on the course. In addition to minimizing the moving parts, by switching to Perform on the run you may help push out the "I can't stand the thought of drinking this shit anymore" feeling that hits just about everyone at some point because you will have swapped from Infinit on the bike to a new/different flavor of sweet on the run.

mgraffeo

I went through the same debate before IMLP, decided to go with the Perform. It didn't let me down.

Frankly, it's hard for me to imagine needing hydration more than every 8-12 minutes.

Nemo, how would you use the results of a sweat test to help inform here? I'm not sure I'm following.

Nemo Brauch

The results of the sweat test will give you the # oz/hr you need to be taking in. From there you can figure out if you are going to get enough opportunity to take in the amount of hydration you need on the course.

mgraffeo

Just playing devil's advocate, because I think there's something you understand that I don't.

Let's say that I determine that I need 24 ounces of fluid per hour based on a sweat test. I'm planning to run 10 minute miles on course, so I'll hit 6 aid stations per hour, or one every 10 minutes. That means I need 4 ounces of fluid per aid station, -or- I need to consume 3 x 8oz fuel belt bottles per hour at whatever rate I find myself thirsty.

Given that information, how do I think about this tradeoff?

Nemo Brauch

Yup- you've got it.  and of course the cups at those aid stations aren't always filled exactly to 4oz, so you gotta stay on your toes. 

Here is how I built my nutrition strategy for my first Race Rehearsal based on my sweat test and calorie needs. Hopefully this helps fill in the "so what do I do with that info" gap:

Run Nutrition

Hammer Gel, H2O, salt tabs, and coke at M13 for energy/tummy issues (race day). 

Run Nutrition Needs	Cals	H20	Sodium (g)
Needed per Hr	150	24	0.6
Est #hrs	5	5	5
Total Needed	750	120	3

 

Run Nutrition Plan	# Srvgs	Cal/srvg	Cal	H20/Srv	H20	Sodium/Srv	Sodium
H20 at every Aid Station (appx 6ox)	25	0	0	6	150	0	0
Hammer Gel/ Water Flask (2 flasks)	8	90	720	0	0	0.04	0.32
Salt Tabs (1 at ever other aid station)	10	0	0	0	0	0.3	3
Coke (6 oz srvg) M-13 (Optional)	1	72.5	72.5	6	6	0.03	0.03
Total Consumed (W/Coke Option)			792.5		150		3.35
Total Consumed (w/o Coke Option)			720		150		3.32

nalbino

 Very helpful, thank you.  Do you carry salt tabs with you or are those at the aid stations as well?

Nemo Brauch

I carry my own so that I know how much salt I'm getting (different tabs have diff amounts).

Coach Patrick

Amazing awesome stuff...thanks Nemo!!!