|Clearly Lindsay could teach me a thing or two|
Springtime and, if you haven’t started your racing season yet, it’s probably coming up soon. The January/February 2012 issue of Inside Triathlon had some good tips on making sure you finish strong and stay out of the medical tent:
- Perform an at-home sweat-test – properly replacing fluids can help you avoid GI issues such as nausea, cramping, or diarrhea.
- Nail your nutrition – in training, find what works for you both with fuel and liquid replacement, and then stick to the plan.
- Increase your sodium – both before and after a long effort, increase your sodium for a few days as a way of banking some extra, but don’t overdo it.
- Determine your salty status – figure out how much sodium you need to replace during the event by having a lab measure your sodium loss using a sweat test. No lab nearby? If you have salt deposits on your clothes after working out or your sweat tastes salty, you may need to increase your intake.
- Don’t overdo it on water – use drinks that have electrolytes during training and racing; too much water can lead to hyponatremia. How to check? Your pee should be pale yellow – if not, increase or decrease water intake.
- Practice in your gear – the old adage stands, never race in anything new.
- Dress for the heat – lighter colors and a hat can keep your core temperature down. For increased heat, put ice in your hat.
- Adjust for the wind – by attempting to follow a race plan too closely in more difficult conditions, you run the risk of dehydration and exhaustion.
Any other tips for staying strong during a race?
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