On the salt tabs - First off everyone’s sodium needs seem to be different. Second, note what brand I used for they all have different levels of sodium in them.
I found this level basically by trial and error. I was lucky enough to have many HOT, 95+ heat index days in St Louis to do long rides and runs. I started with lower amount and keep increasing the amounts until cramps were not an issue. Once I got heat acclimated, then the level of salt needs seamed to reduce a bit. This is in line with what I saw researching heat acclimation on the net. I also went with the strategy of a”little more” will have less negative consequences than not enough. On that day – the plan worked. Was it luck or sound practice, I’m not totally sure. Also check out the coachs podcast on nutrition - they give sone baseline guidance on sodium.
My thoughts as to how to prepare for a hot race when you don’t have hot conditions to train in well - . I now have the same issue keeping my heat acclimation for Kona. St Louis has now cooled off 80-88. So I just add cloths or will be doing some workouts inside with NO fans. We have to simulate the heat load or acclimation will not occur. Other En members have had success with the added cloths and or indoor reduced cooling approach to training for heat. Good luck in your final preparations.
Matt - Fantastic result and just outstanding to hear you made a lifetime goal.
Quick question - after having done two races in 90+ heat this year(Eagleman and Chicago) I'd love to know what type of one-time cold pack you used? A great idea that I had not heard of.....
J.T - The cold pack were from Walgreens, their “Instant Cold pack” 3 in a box for ~ $4. One good thing about these packs is they produce a temp in the upper 30’s so you don’t have to worry about frost bite issues. Kmart, Target …. All seem to carry their versions. Walgreens was the cheapest.
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Quick question - after having done two races in 90+ heat this year(Eagleman and Chicago) I'd love to know what type of one-time cold pack you used? A great idea that I had not heard of.....