| As summer approaches training hours increase
and the likelihood of training in extreme temperatures
start to present an issue. For the most part it has been
my observation that most athletes are under hydrated and
under nourished during long training activities. Hydration
and carbohydrate intake represent the leading limiting
factors when it comes to long distance training (other
than general fitness). When doing zone1 activities lasting
one hour or more please use the following formula to help
regulate your body systems. Mix 1 gram (carbo drink mix)/kg
of body weight in 1 liter of water/hr of zone 1 activity.
Otherwise stated, the average athlete should use 50-70
grams of carbohydrate mix in 1 liter of water for every
hour that they train. Please be sure to not over concentrate
the carbo mix as this will cause the reverse affect on
the body, a solution of 6-7% carbohydrates is preferred
for optimal absorption (30% faster than plain water).
Note, thirst is not an indicator of dehydration; you are
already dehydrated at this point. With hydration comes
urination and a good rule of thumb when considering hydration/urination
is the "3 C's of Pee".
Clear - of all banned drugs
Colorless - no yellow, or other colors?
Copious - large amounts, often (300-400 ml every 30
mins)
The consumption of energy bars or gels represent a
huge increase in the % of carbohydrates present in the
stomach, adequate plain water needs to be taken to maintain
proper concentration levels (500ml per bar). As your
heart rate increases so dose the amount of carbohydrates
required per hour, athletes intending to race long or
ultra distances should have a consultation to determine
the best formula for that individual.
By following the above guidelines you should be able
to maintain proper hydration and adequate energy stores
for many hours of training.
Good luck, Train smart
Coach Dave
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