Another great informative video about you, nutrition and triathlon training.
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4-12 hour races, the biggest problems that the lead athletics have is dehydration. The biggest problems age groups have is hypermatremia for this duration of race. The leads have dehydration something because they are going so fast, they have a hard time getting liquids in, so they are likely to dehydrate. If you are running 6-6.30 pace, it's very difficult to get fluids in, things are bouncing around, you are having a hard time in running and drinking at the same time. So they tend to dehydrate. Age groupers tend to wind up with hypermatremia because they take in too much fluid. We have been told for so many years, in fact for so many decades that if you can't get enough fluids in, during a race, that we have now to get everybody believing that, and the research is now showing that this is not a good thing to do. If you just keep taking in fluids during a race especially water, this plain old water, if you keep taking in, you dilutes, your body's sodium stores and as you dilute those, you put yourself into a dangerous situation , potential for death. There have been three deaths since 1988 in marathons by back of the pack runners who were drinking way too much water and they wound up with hypermatremia and there is lots of stages you go through in hypermatremia starting off to something like just feeling a little bit nauseous, clammy skin, tunnel vision and that begins to go down hill and you go through various stages and finally you windup dieing because of this. You get to medical tent and they say, oh!. You know what they used to say was oh, this guy is dehydrated. So get him more fluid. So they give more fluids and they further dilute the sodium stores in this athlete's body and essentially they help the athletic to die is what they do in that case. So now they are get much smarter at races, marathons and half iron mans and full irons man about this subject. In fact, some marathons now have now quit, have cut back a number of aid stations they have. They have cut them in half. So athletes can't get too much fluid in. So now if you go to a marathon, you maybe half as many aid stations as there was just five years ago at marathons, in some of the big marathon especially. So we will come back to subject here in just a little bit again but that's the 4-12 hour race duration. 12-18 hours these now certainly get pretty long, this is full iron man again. Same is above except you can now start putting solid food. I am coaching one woman who would probably go like around 14-15 hours in Hawaii this year and what we are rehearsing eating various things including solid foods. So she is making the drink we are using and doing all the things we talk about that but she is also carrying solid food with her in her long rides and practicing eating this so she begins to figure out what are the best solid food for her to eat. 18+ hours, now we are down to the really real ultra marathon type events. The really long ultra marathon cycling events and running events especially. You got to replace almost all the carbohydrate stores you use. You cannot afford to have a deficit, you got to keep those carbohydrate stores stocked up. The good thing is though that their intensity is so low now that the carbohydrate usage is also real low. So we are just kind of trickling out the carbohydrate so we can just keep trickling in keep up with it. It should be very glycine, again the foods that are being eaten and drank at this time. Emphasis should be on hydration, carbohydrate and fat electrolyses especially sodium and possibly also magnesium, potassium but especially sodium. The research is less convincing on magnesium potassium and other electrolids but bringing in fat may also be beneficial in these 18+ hour events.