Dehydration Concern
This is not my first IM rodeo, but it will be the "dryest". I have lived in Salt Lake City, so I am very familiar with my personal hydration needs out west. Currently I live on the east coast.
My concern is that I can not simulate in RR the volume of water I will need on race day. Last RR I went through 24 oz feed bottle and 24 oz Profile Design per hour. Peed every 90 minutes, not excessive.
For tomorrow's RR, I plan to use the concentrated feed bottles I will have on race day. This will also increase my water requirement on race day.
I have a plan in my head to get water at EVERY station and fill my Profile Design. I will have Nuun for extra electrolyte replacement. I read somewhere (not EN) that folks were considering using a Camelbak as well. I have not considered it, and the logistics of filling it up en route once empty only reinforce my gut feeling to avoid using it. I am considering carrying an extra bottle for water in my jersey. Not totally aero, but better than a DNF or med tent visit.
Thoughts? Your plans?
Comments
Also will be using a speedfill underneath which holds 40 ounces of fluids. 128 ounces is a gallon so I am hoping to get at least 80 ounces from that alone in me. Going to drink when thirsty and take my salt tabs on time. I do not train with salt tabs and hate to use them cause i dry heave so I might dump them in my drinks but then I am not sure I am getting the x amount needed every hour.
I just want to be sure I am hydrated some prior to starting the race. This is my first rodeo
My concentrated mix of Infinit will last for half the ride drinking from it every 15 min. I will refuel at the SN. My rule of thumb is that nutrition dfoesn't count as hydration. My water will come from the Aid stations at into my Torhans Aero 30. Water wil be offerd every 10 miles give or take equaling roughly 25-60 minutes between aid depending on speeds. I will top off at all aid stations and also take a couple of huge swigs before ditching the water bottle. I know the desert can make hydration needs tricky. The fact is that you may need more water but the clues to that are different. Your sweat rate may not be indicative to your water needs. Find other ways to gauge your hydration - urination, thirst, stomach/digestion, general sense. We have all been dehydrated and know the feelings, don't lnly rely on sweat rate.
My thoughts on the camleback are follow your gut. I wouldn't use it unless you have signifigant time riding with it. Also definitly pull over and stop to refill it, safety first.
@ Carl. I have never mixed salt tabs into water, it sounds terrible. I'd try nuun or a similar product for palatability. Be cautious with upping the salt intake. More salt does not always equal a better result. I had a bad experience with that during a hot humid 70.3.
I went into that race feeling great, only to have massive GI shut down during the bike. I came into the run between 3 and 4 pm. Between my GI issue and the heat, I went from EP +30", to add 30" for GI upset AND 30" for HEAT. My planned pace of 10:30/ mile became 11:45 out of T2. It was so disheartening. But I wanted to finish more than I was worried about my time.
BUT!!!!!!!!! I passed well over 100 people after Mile 18, including several of my EN Chicka friends. I mean they were sitting on the curb puking (I did not hang around to hug and comfort as that is the one issue I have to turn and walk away). By the end f the marathon, I had speeded up and was doing 10-10:30/ mile.
I know that taking into account all of the issues and starting "too slow" was the key to my success.
I am proof that heat adjustment for pace will work.
Michelle, if it were me I'd make sure I had a spare cage on the bike (ie, one more than "planned") so, if necessary, I could pick up twice the amount of planned fluid at a few aid stations.
SG is dry but it's not Phoenix kinda dry.
@ David
A rear seat system is easy enough to add but watch out being so late in the game. Make sure you at least ride with it a few times. I'd suggest not to worry about it. I am originally from STL and the summers can be brutal. Granted the dry heat is different than the muggy Midwest. But if you can maintain hydration with your current setup in STL summer you should be good to go. the only difference is your signs of cooling are different. Be aware you may not appear to be perspiring as much, but in reality your loosing tons. Of water. Keep drinking.