160k race - no feedzone, doable on 2.5 bottles?
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I'm with Ultyguy. It can certainly be done. I've done races of that time/distance on two bottles. The Paris-Roubaix sportive last year took me just under 4 hours (135km) and I only had two bottles.
As far as I can tell sports scientists are moving away from the drinking to a schedule/minimum amount of fluid needed per hour approach. Elite marathoners race for 2 hours and barely drink anything. They lose up to 7% of body mass through dehydration with no adverse performance effects and soon return to normal levels of hydration.
At that relatively cool temperature on the flat in a fast moving pack you'll be losing relatively little fluid through sweat compared to a hot or hilly race. Make sure you don't overdress, to avoid any unecessary sweat losses.
Start with 1-2 500ml bottles in your jersey and toss them when you finish them.
You're much more likely to feel the effects of hypoglycaemia than dehydration. Make sure you take on enough CHO and you'll be fine.
EDIT- I'd be more concerned about losing the front group when pissing (stopped or otherwise) than about dehydration, so wouldn't try to hyper-hydrate before the race.
As far as I can tell sports scientists are moving away from the drinking to a schedule/minimum amount of fluid needed per hour approach. Elite marathoners race for 2 hours and barely drink anything. They lose up to 7% of body mass through dehydration with no adverse performance effects and soon return to normal levels of hydration.
At that relatively cool temperature on the flat in a fast moving pack you'll be losing relatively little fluid through sweat compared to a hot or hilly race. Make sure you don't overdress, to avoid any unecessary sweat losses.
Start with 1-2 500ml bottles in your jersey and toss them when you finish them.
You're much more likely to feel the effects of hypoglycaemia than dehydration. Make sure you take on enough CHO and you'll be fine.
EDIT- I'd be more concerned about losing the front group when pissing (stopped or otherwise) than about dehydration, so wouldn't try to hyper-hydrate before the race.
Last edited by Privateer on Fri Apr 20, 2012 1:20 pm, edited 1 time in total.
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That's a crappy scenario. I couldn't make it with that little water regardless of temp.
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I would make a quick stop about halfway, and get some water at a store, fountain, church or what ever is possible in the area.
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Is there a limit to how many water bottles you can carry? If not you can always go the triathlon route. Speedfill makes a larger (40oz) squareish water bottle which can be mounted on the front mount. You can then install a bottle mount on your handelbar.
Ian in SD
Ian in SD
Privateer wrote:As far as I can tell sports scientists are moving away from the drinking to a schedule/minimum amount of fluid needed per hour approach. Elite marathoners race for 2 hours and barely drink anything. They lose up to 7% of body mass through dehydration with no adverse performance effects and soon return to normal levels of hydration.
1) the current science is indeed now looking to "drink to thirst" rather than a set amount. For some this may be 400mls or 800mls.
2) Elite marathoners are elite. What they can endure is far different to what we mere mortals can do. If your average "keen" runner tried to do a 3hr marathon with little fluids bad things would happen.
3) If you "only" had a ~2 hr race then I would agree it CAN be done on minimal hydration. But it's not only 2 hours.
4) Just because you can doesn't mean you should. Dehydration can have severe effects on health.
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As i have done 100 miles before by myself with 2 24oz. bottles I can say it is doable. It really depends on the individual and how trained they are. I do not need water to do 2 hr. rides at a moderate pace or 18-19 mph. For more than 2 hrs rides and less than 3 hrs. I would carry a bottle. For 4 - 5 hr rides 2 -3 bottles and maybe a bit of food but not much. But I am trained like this.
Now if you want to maximize the amount of water to carry then you can have 2 bottles on the frame, 2 on the rear seat and have maybe 1 or 2 camelbacks strapped to your back.
I know they make hats with 2 beer bottle holders why not convert you helmet to hold 2 bottles that are both connected with a hose that runs in the back of the neck to your mouth. You could also get a frame with a down tube bladder.
Or you could just hook up 2 panniers over the rear wheel and put 4 gallons (that's 16 liters) of fluid in there.
Did I miss any other possibility?
Now if you want to maximize the amount of water to carry then you can have 2 bottles on the frame, 2 on the rear seat and have maybe 1 or 2 camelbacks strapped to your back.
I know they make hats with 2 beer bottle holders why not convert you helmet to hold 2 bottles that are both connected with a hose that runs in the back of the neck to your mouth. You could also get a frame with a down tube bladder.
Or you could just hook up 2 panniers over the rear wheel and put 4 gallons (that's 16 liters) of fluid in there.
Did I miss any other possibility?
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Had a 2-stage race, 2x130km about a week ago so 3 hours of racing per stage. At around 10 degrees celsius and little sun I had 2x750ml, which comes down to 500ml an hour which is what I usually drink during a race.
Without any support I would also just drop a bottle in my jersey and first drink that. First hour of racing usually isn't that hectic.
Without any support I would also just drop a bottle in my jersey and first drink that. First hour of racing usually isn't that hectic.
OT almost, I know, but..
My trainee had a race 190k, cold medium rainy day (+10 celsius), 3808 kJ, average power 225, average speed tad over 40. Got 130g carbs from 4 bottles + 157g carbs from energy bars. Also 1 bottle of plain water (4th bottle in a row). His racing weight is around 65-66 kg.
Quite bad cramps for last 60k, therefore staying gruppetto and not possible to hit out. Was it for overeating? Cramps not problem lately?
My trainee had a race 190k, cold medium rainy day (+10 celsius), 3808 kJ, average power 225, average speed tad over 40. Got 130g carbs from 4 bottles + 157g carbs from energy bars. Also 1 bottle of plain water (4th bottle in a row). His racing weight is around 65-66 kg.
Quite bad cramps for last 60k, therefore staying gruppetto and not possible to hit out. Was it for overeating? Cramps not problem lately?