I'm planning to take nearly 4k mg of sodium over approx 3:15hr. Covered by 4 bottles (2 scoops of tailwind and 1 nuun tablet per bottle) which is 310+310+300X4, and 2 sleeves of Clif Bloks (200mg total) for a grand total of 3880mg. Which also works out to nearly 300g of carbs. I run self supported, and my spouse hands me 2 fresh bottles at the half. I sweat...a lot. And I find mild amounts of dehydration really prevent me from finding the last gear at 32k. Think I have it down to 800ml per half as being the right number, and if the day is hot/humid I can always grab extra fluids on course. The extra weight I carry obviously is a negative, but considering I have a nearly bullet proof hydration/fueling strategy I see the weight as a positive. Eventually I might need to switch to gels and on course hydration, but for now I enjoy skipping the chaos of the aid stations! Good-luck in your training!
Yea that is a lot of sodium, makes my plan look like a kid's party 🙂. I will see how it goes this time, and then see. I can easily go salt tablets more often, every 20/30 minutes. But I need to test that more and see how my body will react. The other option is to just run fast, get an elite entry, and then we can have our own bottles at all the aid stations 🙂🙂 But thanks for sharing, interesting to hear how other people approach their race and nutrition.
I'm planning to take nearly 4k mg of sodium over approx 3:15hr. Covered by 4 bottles (2 scoops of tailwind and 1 nuun tablet per bottle) which is 310+310+300X4, and 2 sleeves of Clif Bloks (200mg total) for a grand total of 3880mg. Which also works out to nearly 300g of carbs. I run self supported, and my spouse hands me 2 fresh bottles at the half. I sweat...a lot. And I find mild amounts of dehydration really prevent me from finding the last gear at 32k. Think I have it down to 800ml per half as being the right number, and if the day is hot/humid I can always grab extra fluids on course. The extra weight I carry obviously is a negative, but considering I have a nearly bullet proof hydration/fueling strategy I see the weight as a positive. Eventually I might need to switch to gels and on course hydration, but for now I enjoy skipping the chaos of the aid stations!
Good-luck in your training!
Yea that is a lot of sodium, makes my plan look like a kid's party 🙂. I will see how it goes this time, and then see. I can easily go salt tablets more often, every 20/30 minutes. But I need to test that more and see how my body will react. The other option is to just run fast, get an elite entry, and then we can have our own bottles at all the aid stations 🙂🙂
But thanks for sharing, interesting to hear how other people approach their race and nutrition.