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I used 100% gels all day and I have to say that I would take that approach again. Solid food requires even more liquid for me than gels. Also, fat etc takes even more water to break down so I wouldn't go that route personally. Hydrate like heck beforehand and something with plenty of salts in it so that your body retains more water.
I really should've gone for the extra bottle in the jersey though, would've died for it!
p.s. I'm normally a very heavy drinker so even I was surprised I made it that far w/out extra water, so yeah it can be done.
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.
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.
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG
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?
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.
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?
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