Heat and Nutrition Concerns
I have a question that some of your more experienced lads might be able to help me out with. I live at altitude, 7000ft and it's already cold here. My nutrition concerns while training at home are not going to be the same as there are going to be in AZ. I get good results from 24-30oz of fluid per hour and about very little extra sodium. Arizona is going to be almost a complete opposite. I don't have experience racing long and in the heat, so I thought I would throw this out there.
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Comments
@ Chuck - First of all, unless you are starting the run at 1 PM
, the sun will not be a big factor. It sets around 5 PM. The are several tall buildings to the immediate south of the run along the lake, which provide quite a bit of shade until it does get dark. And the last two years, the temp has been low 70s until 4 PM, then down frm there. So I found overheating was NOT an issue. I needed about 6 oz per aid station, or 32-40 oz/ hour. I did not use any salt pills; on course eloectrolyte solution should be enough unless you are a big sweater. This is NOT Hawaii or a summer IM like Louisville where heat, humidity is a big issue. You should do fine with just a little bit of extra fluid. The dry air of 7000 feet should set you up well for the dry air on race day.