Hello, I do think there is some good info in the post. bit I just don't feel like some of the research that was mentioned fits my experience. My training tends to be longer training rides of 3-4 hours and sometimes much longer. Due to how 2023 COVID infection affected me I feel like I'm starting over getting my fitness and endurance back, mostly due to energy recovery feeling and Garmin body battery numbers. Even before Covid, I noticed that I sweat a lot even on 70F training days similar to the 90F days lately. During a 4 hour outside session with an an IF of 0.75 to 0.8 at session, I'll get done and be about 5 lbs lighter than the start. Just before starting I'll drink about 500ml of mix and then about 4x24oz bottles of mix during the rides. Each bottle will have over 1000mg of Na and about 400 calories. My sweat test showed I loose 3345mg of Na and 1.82 Liters of sweat per hour at 77F. In general if I do not avg at least 1 bottle of mix per hour and drink considerably more mix as soon as I get done, the cramping will be unmanageable and cause damage to muscles all over such that it will take days for the various muscles to recover. As I mentioned I'm starting over to get back to the fitness to be able to ride 300-500 miles / 20-30 hours per week so I can comfortably race RAW Race Across the West or East for 650 to 930 miles straight through during mid June. At this point it may 2026 before I'll be ready to race that and 2025 before I can competitively race a 24 hour Ultracycling race. For those ultra endurance athletes who are heavy sweaters and high salt loss individuals, constant intake of fluid and electrolytes are critical during training and UltraCycling events!!!!!!
I am on the carnivore diet, so it's night and day difference on my long runs if I have at least 1 gram of sodium and potassium per hour since I dont store it through carbs like others.
Great podcast with the Doctor. A goldon nugget if great quality information 👍
Hello, I do think there is some good info in the post. bit I just don't feel like some of the research that was mentioned fits my experience. My training tends to be longer training rides of 3-4 hours and sometimes much longer. Due to how 2023 COVID infection affected me I feel like I'm starting over getting my fitness and endurance back, mostly due to energy recovery feeling and Garmin body battery numbers. Even before Covid, I noticed that I sweat a lot even on 70F training days similar to the 90F days lately. During a 4 hour outside session with an an IF of 0.75 to 0.8 at session, I'll get done and be about 5 lbs lighter than the start. Just before starting I'll drink about 500ml of mix and then about 4x24oz bottles of mix during the rides. Each bottle will have over 1000mg of Na and about 400 calories. My sweat test showed I loose 3345mg of Na and 1.82 Liters of sweat per hour at 77F. In general if I do not avg at least 1 bottle of mix per hour and drink considerably more mix as soon as I get done, the cramping will be unmanageable and cause damage to muscles all over such that it will take days for the various muscles to recover. As I mentioned I'm starting over to get back to the fitness to be able to ride 300-500 miles / 20-30 hours per week so I can comfortably race RAW Race Across the West or East for 650 to 930 miles straight through during mid June. At this point it may 2026 before I'll be ready to race that and 2025 before I can competitively race a 24 hour Ultracycling race. For those ultra endurance athletes who are heavy sweaters and high salt loss individuals, constant intake of fluid and electrolytes are critical during training and UltraCycling events!!!!!!
I am on the carnivore diet, so it's night and day difference on my long runs if I have at least 1 gram of sodium and potassium per hour since I dont store it through carbs like others.
I use coconut water
£4.50 a liter here! 😮