Tri Zones Training

Couple of questions:

Did you hydrate before the workout? With what?

Did you drink during the warm-up, TT, cool down?  How much and what?

Did you drink after the workout?  What and how much?

Always do a mix of water and sports drink (this includes before, during, and after).  Don't wait until on your way to workout to drink!  With the temps we are having you really need to be drinking 2 large sports bottles of liquid/hr (about 42 to 56 oz).  Ideally one would be water the other would be a sports drink with electrolytes and about 150 calories.

Afterwards, you need to keep drinking.  For me this is the hard part.  After workout, I usually get caught up with other things that need to be done and forget to continue to drink. 

Hope you are feeling better!

Coach Jen 

The other thing that plays into all this is getting adjusted to the heat.  I was reminded of that this last Sunday after spending most of the week in the cool dry climate of the Davis Mountains.  Just one week away and it felt like my body did not know what to do with the heat!  I could not take in enough calories, fluid or electrolytes!  My body would not cooperate and I felt like I got hit by a truck afterwards!!!

So, if you are used to doing early morning workouts when it is cooler then the evenings might tend to do you in.  Or if you lighten up for a week or so, some acclimation may be lost.  It is amazing how quickly our bodies forget our heat training!  So, don't beat yourself up too bad...  We are in brutal conditions at the moment...  Do all you can but be respectful of what you are asking your body to do!  It is a lot!!!

Cindy

 All willt ake its toll on you---I simply coudl not get in enough liquids during my Saturday ride..! 

Tri-ing Hard and Livin EZ!  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o  o^o

I did a 2.5 hr ride on Saturday, and even though I finished around 9:30, it was already so stinkin' hot!! Then I had to fit in a short 20 min run after that. Not lookin forward to my three hour workout this weekend!

I have been working on acclimating to the heat  and drinking enough fluids to drown a poor whale. My ride this morning went very well as I ensured that I hydrated all day yesterday and this morning before/during and after the ride. Feeling much better and all this info will certainly help me on Sunday.  

Jilly Bean.