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Frustrated with sweat rate...

jhpiiijhpiii
in General Training Discussions

One hour trainer session this morning. 50 oz of Infinit which provided 85 g Carbs, 750 mg sodium, 412 cals, plus I had 4 Saltstick tabs for another 860 mg sodium. Did a sweat test and lost 3 pounds during that workout, and definitely had a reduction in performance during the second half. Extrapolate that out to a HIM and I would lose 7.5 pounds just on the bike portion.

Any advice or is my body just not setup for this sport?? 

Comments

  • Coach RichCoach Rich
    You are likely sweating more inside than out and I don't think that drinking 50oz fluid for a one hour indoor ride is "that" much. You'll want to do the same test on your weekend outdoor rides
  • Paul HoughPaul Hough
    Dude! I lost 76 oz in a one hour indoor sweat test at Z2 with the AC set at 74 and me driving the pain cave temp to 81. I'm hardly cut out for the sport but have adapted. So work the nutrition hard and hang in there.
  • J.T. ThompsonJ.T. Thompson
    2X what Paul said - you can work this out. Might be a good idea to do a consult with the Core Diet people...?
  • jhpiiijhpiii
    Thanks for the encouragement guys. I'm gonna keep testing and figure this out. Today's ride was up to 75 oz/hr and I felt better.
  • gambgamb
    Posted By John Peterson on 26 Aug 2012 08:55 PM

    Thanks for the encouragement guys. I'm gonna keep testing and figure this out. Today's ride was up to 75 oz/hr and I felt better.



    How are you carrying that much fluid (both outside the bike an in your gut)?  That would be 225 oz on a 3 hr ride (11.25 20oz bottles or 1.75 gallons of fluid) or have I totally missed something obvious here?

    I can barely hold 20-30 oz of fluid an hour without sloshing and I'm a massive sweater also

  • penlynwilsonpenlynwilson
    John: You may not be able to stay euhydrated. The goal is to minimize the loss and impact on performance. You may also want to look into salt/fluid loading. I know there is a post on that here somewhere. I typically recomend 1500 mg of sodium an hour before your ride/race with the amount of fluid recommended by the manufacturer of the sodium product you are using. You can use chicken broth, too. For this type of loading, The Right Stuff works well. But, you can use other products with success.
  • Coach PatrickCoach Patrick
    Training for Kona I have 24 oz bottles on my bike, which at IM itensity, outdoors, gets me 2 hours. Then I have to stop....two stops per long ride...but I am training my system....indoors I can do 3 of those an hour and I am still down. Note as others will tell you the sweat test is meant to be done in as close to race conditions as possible (outside, race effort, etc).
  • jhpiiijhpiii
    Ok, latest installment. 45 minute run outside this morning (90+% humidity), moderate intensity. 36 oz of Infinit, 3 Saltstick caps, 2 gels = 1800 mg Na, 154 g carbs, 623 cals. Felt pretty good (no GI distress at all) but it was a short workout so no time for problems to arise. Still lost 2 pounds.

    Need more ounces of fluid? More Na?
  • Deb LivernoisDeb Livernois

     John you ate 623 cals in a 45 min run?! Wow. I also have a high sweat rate and so usually lose 1-2 lbs over workout no matter what I do. I have been following Penny's advice and pre sodium loading before the workouts. On hot days I add Nuun tabs to my water throughout the day for good measure. One question that I will ask as politely and PC as I can- are you perhaps overly focused on the amount of weight lost during exercise? Yes, it is good to do sweat tests ( def outside, not in the sweaty pain cave) but how are you feeling and performing with what you are doing? If it is working for performance and feel, does it matter how much weight you lose? I agree that if it was excessive I would worry, but honestly in just a normal day any one of our weight fluctuates by 1-2 lbs so it's pretty normal. Just some thoughts. Hang in there!

  • rmillerrmiller
    After one of your workouts where you lose a lot of fluids, and seemingly ingest a lot, how long does it take for fluids consumed post-workout to start coming through? As Deb mentions - it may be much ado about nothing if you feel ok and in general all bodily systems are working fine. The reason I say that is that many people don't do a sweat test and they manage just fine without being concerned about precise weight loss.
    I have no idea if this is true, but it's possible that the human body doesn't start getting itself concerned with maintaining the hydration level it started a workout with.
  • penlynwilsonpenlynwilson
    You might also keep a log of your pre- and post-workout weights and how you felt during your workouts. Also, how soon after finishing do you pee? What color is it?
  • jhpiiijhpiii
    All - This is what's awesome about Team EN. Thanks to everyone for your comments, it is really helpful. I have raced 5 HIM's and had cramping in every one, so I would really like to figure this out.

    @Penny: Good suggestion on the log, because I am finding that there are significant differences between different days, probably based upon fluctuating diet. But it seems pretty consistent that I am losing about 2 lbs per hour on average. And it usually takes me an hour later to pee but by then I have had tons more fluids so it is pretty clear.

    @Deb: I re-read my posts and it does appear that I am obsessed with the weight issue, but it is really just a metric to explain my performance drops. I actually don't care at all about weight, as I have been the same exact weight since I was 16 yo (I'm now 38). But I definitely feel performance drop off considerably if I lose more than 2% of bodyweight (3.3+ lbs). And I know, 623 cals in a one hour run - it's insane! But I had no GI issues at all. I just had problems with energy toward the end of the workout. Maybe that is normal fatigue since I am in Week 18 of HIM Intermediate plan? I like the idea of sodium loading and will try that again for longer workouts.
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