2 weeks until Superfrog 70.3! It’s seems like it was just yesterday that I signed up for the race and now here it is staring me in the face. I’m “trigger” happy when it comes to signing up for races (I’m already registered for Oceanside 70.3), but inevitably as the race gets nearer I start to have doubts and question why I ever signed up in the first place. I’m pretty sure I’m not alone with these thoughts and considering I’ve never done a race of this distance before, it’s to be expected.
Since getting really sick a couple weeks ago, it has been a bit of a struggle to bounce back mentally and get my head back in the game. Yesterday I had a break through day and finally the confidence and excitement is coming back!
I only completed 7 ½ hours of total training last week when I had 11 scheduled in my plan, but I feel stronger and more confident. I listened to my body more and took the intensity down a notch. I also did a sweat rate check and tested out my nutrition plan yesterday.
According to the Ironman website, a standard sweat check procedure is as follows:
- Check your weight before and after training, and calculate weight loss.
- Convert any weight loss to ounces or ml of fluid.
- Check/measure the amount of fluid consumed during training.
- Add the amount of fluid lost to the amount of fluid consumed to get total fluid losses.
- Divide the total amount of fluid lost by the number of hours of training to get fluid losses per hour
I tested before/after a 45 minute run done on a warm afternoon with temps in the mid 70’s. I consumed no fluid and had a total weight loss of 2 lbs, so my total fluid loss was 32 ounces. To stay totally hydrated I would need to consume 32 ounces of fluid per hour. I definitely haven’t been replacing even close to that in my training.
I know nutrition and hydration are really important, yet I haven’t made it a priority. I also know it could be disastrous to try to “wing it” with my nutrition the way I’ve done with sprint distance tri’s, so I’ve really tried to experiment and get it down this week (better late than never right??) I incorporated salt into my long training sessions the past two weeks and I’ve noticed a big difference in my energy levels. Being a heavy sweater, I lose a lot of electrolytes in sweat and had only been using sports hydration drinks and gels to replace these. I think I must lose more salt than the average person in my sweat. I have also switched from regular Gatorade to Gatorade Endurance. During yesterday’s long ride I consumed two 24 ounce bottles of water mixed with Gatorade Endurance as well as one salt tab 45 minutes in and a Honey Stinger waffle. Then 20 minutes into my run, I took a GU Roctane gel with water. I felt like I could have kept going forever and absolutely no fatigue or muscle cramping after! Now to replicate this during my race factoring in the longer distance!
Moral of the story? Nutrition really DOES matter.
Products I Use in Training:
GU Roctane Gels
Less than 2 weeks to go time now! Let’s do this!