During the centurion I was attempting to reduce the stop time, so decided to give the Gatorade a try as it was ready and being handed out as you passed by.  The ride was tough (but good) and managing effort was necessary to prevent cooking the legs.  I found it interesting that the leg cramping seemed to coincide with taking in Gatorade.  Was the cramp caused by intolerance to the fuel, dehydration, electrolyte depletion, or, most probably, all of the preceding.

Anyone have experience with using one water bottle with high concentration of electrolyte (HEED or other) and the other with the normal concentration.  After the normal bottle is consumed then use water and alternate taking from the high concentrated bottle and the water?

This tactic may work for Centurion, there are 4 feed zones approximately equally spaced on the route, so fresh water could be taken on without stopping.

any thoughts?

Views: 416

Comment by Kerri on September 21, 2011 at 12:35pm
I have found that I tend to stick with what I know, especially on these types of rides.  Usually I just carry two bottles of Heed (regular concentration), and also bring along the Hammer brand electrolyte pills.  When one bottle runs out I will just switch to plain water and have the electrolyte pills to supplement with, if need be.  Steve and I actually made up and brought along our peanut butter and nuttella wraps that we use on regular rides, as we haven't done the gel thing for awhile now and didn't want to be forced to use them on this ride.  It was great to have the "comfort food" that we knew we could tolerate.  We mixed in some of the fresh fruit (bananas, watermelon) that was available, and for me, this was what worked.  On longer rides (Hairshirt) we packed more Heed powder to mix up along the way, as it's the one drink that works for us without being too sugary.  (Having said that, there's nothing like a good Coke along the way to give that little extra boost that can get you across the line.)
Comment by Jeff N on September 21, 2011 at 3:01pm
I think there were two bullets in the cramp gun - Gatorade and working hard!
Comment by DRU on September 21, 2011 at 3:05pm

Hey Jeff:

I'm with Brian on this one. Stick with the regular condiments like relish, mustard and ketchup. And none of that fancy Dee-John stuff... Besides, they all come conveniently packaged in those squeesy-pouches and they are available free at any McDick's, right?! LOL

 

Seriously though, I have extensive experience with cramping and had suffered for years with often debilitating episodes... First, Heed is the only thing I drink, and in 2/3rds the ratio they recommend. And second, I take a supplement called Thermolyte that is specifically designed to prevent cramping due to electrolyte loss. As well, it's supposed to prevent hyponatremia, so there shouldn't be any situation you'd be drinking more quickly than your body can handle, unless of course you refuse to pee... That said, and I'm not one for disclaimers, this can be dangerous stuff if you use it incorrectly: anyone with high blood pressure should consult with a licensed sports physician before taking...

Comment by Bob Knight on September 22, 2011 at 10:58am

For drink, I used eLoad supplemented with an Endurolyte Fizz.  I like the way the Fizz takes some of the sweetness of the eLoad away.

For food, I was eating Clif bars.  They taste great at a coffee shop break, but on a long ride, I really have to choke them down. I was also eating gels.

At the top of KOM, I started feeling some cramping, so I downed a number of Endurolyte tablets and that seemed to work.

To Jeff's original point, Gatorade was probably not something to be relied upon after your first bottles were done.  Better to bring extra eLoad, etc and put them in the water that was supplied.

I've used Gatorade in powder form.  It must have a different formulation as it worked well.  I tried Hammer's Perpetuem recently.  I didn't like the taste and it didn't agree with me.

Good discussion.  I'll try to incorporate some of the things you guys are doing.

 

 

Comment by Jeff N on September 22, 2011 at 11:27am

I have had good success on easy rides with just water and a cliff bar and longer/harder club rides using one scoop of heed per bottle, consume one bottle each 45 to 60min and if I feel the beginings of a cramp then use a few E-Disks or Electrolyte capsules.

This year, Centurion, was the only time which cause me to stop and stretch.  And it was the only time I rode this distance without afew significant stops and the only time that Gatorade was comsumed.

The simplicity of plain water with electrolytes is pretty attractive, and worth a try. 

Maybe we can do a long ride with everyone trying a different tactic and comparing notes!

Comment by qb on September 22, 2011 at 8:48pm
Jeff, this a key question which is often overlooked in training for races. ironman is often said to be four disciplines and nutrition is the critical fourth. I think the additional challenge of racing is often that you can't carry all the nutrition you are going to need and therefore you must use what is on course. In any case the answer is having trained with whatever you will face on race day. What the postings have suggested is that this is an individual preference and not one size fits all. In his book "I'm here to win" Chris McCormick talks about his nutrition issues. He had his doctors in Australia do all kinds of tests and prescribe a specific diet/nutrition on race day. He was still cramping until a competitor suggested he try coke (the drink!!!). It worked for him as he got deeper into the race. Simple sugars got to his muscles quickly. Long winded comment to say give a variety of options a try. I used eload with eload carb additive. I use gels,( hammer, power bar, eload all different) I like cliff bars and they help offset the gel taste. I have used gatorade but always diluted.
Comment by Jeff N on September 23, 2011 at 11:48am

 

It appears to boil down to level of effort, control of dehydration, electrolytes, and blood sugar levels. 

Dehydration - water and salts at a given rate should be easy to cope with, keep drinking regularly

Using electrolytes to control the cramp - take some ahead of a cramp happening  ????

Blood sugar - eat at the proper rate to energy level high but not fill the gut ???

Looks like I have some homework!

Comment by Jeff N on September 26, 2011 at 10:17pm

Heed is an electrolyte powder like eload but has less sodium, more calcium - magnesium.  I haven't used eLoad much so really can't state a preference. 



Comment by Bob Knight on September 29, 2011 at 11:00am

QB's comment on Coke is interesting. 

The last two years, I've done a week of cycling in Italy.  The hotel had several rides with guides - 75+ kms, lots of climbing, sunny, hot.

At the mid-ride coffee stop, the guides always drank Coke.

Comment by qb on September 29, 2011 at 8:11pm
Bob, it is interesting that when I first started to think about racing ironman I read a great book "Becoming an Ironman", which I highly recommend for anyone interested in endurance sports. What I learned from book in particular is that everyone fears the swim but importantly to this discussion is that coke was the magic elixir! In talking to Timothy Duggan who races for team liquigas/cannondale he talked at length about getting in simple sugars and coke served that purpose.

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