A quick update on Hydration and Heat Workouts, by Greg Pace

Four simple points to remember:

1)  It is much easier to recover in an event due to decreased nutrition than decreased hydration – you can recover in 10-15 minutes if your nutrition is off, it would take about 2-5 hours to recover from a dehydration issue.  So a race consideration in hot conditions would be to get as much nutrition from a liquid source as possible.

2) Know the signs of dehydration, and remember once you have had a heat issue your body resets its feedback mechanisms.  This means your next heat related issue will happen earlier and potentially more dramatically then the time before.

Your body will start to show signs of dehydration and performance will be impaired with a 2% reduction in fluid levels.  The graduated signs of dehydration are as follows:

Thirst,  Loss of appetite,  Lack of sweating/dry skin,  Skin flushing,  Dark coloured urine,  Dry mouth,  Fatigue/weakness,  Chills/goose bumps,  Dizziness 

If the dehydration is allowed to continue, when the total fluid loss reaches 5% the following effects of dehydration are normally experienced:

Increased heart rate,  Increased respiration,  Decreased sweating,  Decreased urination,  Increased body temperature,  Extreme fatigue,  Muscle cramps,  Headaches,  Nausea,  Tingling of the limbs

General Fluid loss and replacement levels vary with individuals as do electrolyte levels.  However, the following levels have been recorded in longer (i.e. half Ironman distance and longer) events.

3) Average fluid loss during the bike 800ml/hr, average during the run 1025ml/hr

The average replacement is higher on the bike (approx. 850ml/hr) and much lower on the run 625ml/hr.  So the note to remember is over hydrate on the bike (with water and other electrolyte/carbohydrate) fluids to make up for the discrepancy on the run.

4) Lastly, if racing in the heat it is a good idea to start your salt replacement 2-4 DAYS early.  As a rule, the body will not stockpile electrolytes however it will replenish all levels and make sure you get to the start line topped up (and maybe even a pound or kilo heavier due to water storage – not a bad thing for a long event!)

If you have questions about this topic or any other ideas for coaches corner please contact me at greg@paceperformance.ca

Greg Pace

Brotherly Love; Mine Over Matter Race Report by Alex Boyer.

Let’s make it clear from the beginning; my little brother Francis beat me last Sunday in his first triathlon.

In January while being home for his university co-op, Francis asked me to coach him for his first triathlon.  He is already a great mountain biker and a natural runner so his challenge would be the swim and the transitions.  He decided to do the full distance at “mine over matter” since it fit his skills and he wouldn’t have to fight as many people in the water.  Another thing you need to know is that everything my brothers tries, he will succeed in a few tries.  So every Tuesday and Thursday we would go for the 5:30am swim and Tuesday night would be our brick workout and our dad would join us for a long spin on Saturday mornings.  When the month of May came and Francis was going back to school, I knew I would have to work hard if I wanted to beat him (that is what big brothers do, right?).

But things didn’t go as planned, and my wife and I not only bought a house, but also managed to move the weekend before the race.  While I was packing, painting and moving Francis had his feet up studying.  The day before the race we went to Kelso to try the wetsuit Francis rented and I got a bit nervous because he seemed fast and I knew the swim was the only place I could get a good gap on him.

On race day we got ready and when the horn went on everything was going good but I went a little bit too wide and covered more distance then I should have.  At about 300m mark I saw Francis floating on his back I first started to worry a bit, but then I realized that this could be my perfect chance to get ahead of him.  So I continued swimming, there were lifeguards after all.  I got into transition after an okay swim to my standards just to discover that my little brother was already out on the bike course.  My bike went good considering how muddy it was, I wish I switched my tires to my mud ones but it was too late at that point.  I was able to pass many people on the bike especially while climbing the Glen Eden hill twice.

I got into t2 where my brother’s bike was over all my stuff so I thought about making a formal complaint considering that one of the officials was looking at me the whole time.  On the other hand, it was not such a great idea since he was my ride home.  The run was even muddier than the bike and quite slippery.   Many racers including myself pulled some strange dance move while going through the trails.  When I was heading into the forest, my dad told me  that Francis had 3 minutes on me and I knew he would just pile on that with a crazy run that he can easily put together.  So I enjoyed the challenging run course and made my way to the finish line.  One of the reasons the run course was fun was because I was getting cheered by fellow TCoC members.  It made me run a little bit faster each time, too bad you couldn’t be in the water.

In the end Francis finished 2nd in his division, but as a big brother I need to point out that there were only 2 people in his division and I finished 3rd in a division of 6 people.  “Mine over matter” was in my opinion another great race and this year being the Canadian Championship there was more competitors which was pretty cool.  We both enjoyed our race and qualified to go to Germany next year which I’m seriously considering and Francis might join me depending how university goes.

So in the end, I might of not beat my little brother  on the course, but I ended up with my first house and a little brother  that wants do more triathlons.