Weekly Half-Marathon, a couple of tweaks made quite a difference.

[nick rockliff]

I'm 72Kg so 2.1Kg is close to 3%.
That was for a slow HM at mild temperature, with no intake at all during the session.
With 500ml before start and ~1.5L during the last HM, my avg HR went down 9 beats.
Guess if I were to push more (like my PB 2:05 vs my steady 2:12 pace) guess this would be even more.

The quote comes from a marathon plan pdf I've found on the web. I'm not very willing to put the address as I suspect the author is selling the plan and the link is a bit of a pirate thing. I stumbled on the page easily though, so if you search ...

You drank 1.5ltrs during a HM? Surprised you could even move after that lot.

[HornetMaX]

You drank 1.5ltrs during a HM? Surprised you could even move after that lot.

It was probably closer to 1.3L now that I think (a bit was left at the end). You mean it's too much ? It didn't seem problematic at all.

[JaapvanE]

You drank 1.5ltrs during a HM? Surprised you could even move after that lot.

As long as it isn't beer, this is quite doable. In a judo training in summer I drink about 1.5 liter in an hour (you will need to go to the toilet afterwards).

[HornetMaX]

As long as it isn't beer, this is quite doable.

Don't tempt me

Water and isotonic stuff (basically carbs). Probably going to also take some salt tabs the next full marathon attempt (likely unnecessary for an HM).

[nick rockliff]

You drank 1.5ltrs during a HM? Surprised you could even move after that lot.

As long as it isn't beer, this is quite doable. In a judo training in summer I drink about 1.5 liter in an hour (you will need to go to the toilet afterwards).

Why? I don't drink that amount in a day including training and I do sweat.

[iain]

Why? I don't drink that amount in a day including training and I do sweat.

We are all different and sweating is no different. What I would say is that you don't need to replace all of the lost weight as fluid. Glycogen is IIRC associated with 3 times its mass of water, so if you would expect to use 250g of glycogen, you should lose 1kg in weight without effecting your level of hydration.

[nick rockliff]

As long as it isn't beer, this is quite doable.

Don't tempt me

Water and isotonic stuff (basically carbs). Probably going to also take some salt tabs the next full marathon attempt (likely unnecessary for an HM).

If you are drinking for rehydration, I always understood hypotonic is the best drink.

[GlennUk]

I'm 72Kg so 2.1Kg is close to 3%.
That was for a slow HM at mild temperature, with no intake at all during the session.
With 500ml before start and ~1.5L during the last HM, my avg HR went down 9 beats.
Guess if I were to push more (like my PB 2:05 vs my steady 2:12 pace) guess this would be even more.

Did you weight yourself before and after the HM where you drank?

The quote comes from a marathon plan pdf I've found on the web. I'm not very willing to put the address as I suspect the author is selling the plan and the link is a bit of a pirate thing. I stumbled on the page easily though, so if you search ...

I haven't seen any advice that links HR to BPM in that context hence asking. I have the latest FM plan and he doesn't mention the same info, although he does discuss hydration and you're right, he sells his plans.

[GlennUk]

As long as it isn't beer, this is quite doable. In a judo training in summer I drink about 1.5 liter in an hour (you will need to go to the toilet afterwards).

As a point for discussion, my understanding was were were trying to maintain a balance, as opposed to drinking whatever we can (dont think this is what you meant btw).

[JaapvanE]

Why? I don't drink that amount in a day including training and I do sweat.

Having a 90kg guy hanging on your jacket, or lifting the same guy completely onto my shoulders 10 times in 5 minutes (for example kata garuma) tends to generate a lot of sweat. My suit weighs a lot more after training. And according to my judo partner, I have the easy job as he has to fall from that height....

[HornetMaX]

Did you weight yourself before and after the HM where you drank?

No, my bad. I only weighted myself before and after when not drinking.
But I'll do an HM this wed and I'll weight before-after.

[DavidA]

Damn, I hate the camelbak (Hydrapak Force 3L) is such a pain to manipulate, clean and dry. I'm pondering something less annoying, like a small tank (maybe insulated) + the camelbak tube and valve. Ideas welcome

I tried to use one and gave up straight away: far too much trouble. I just row one-handed and grab a drink and then pull a few harder strokes to get back on track.

Same thing I did/do

David

[HornetMaX]

Did you weight yourself before and after the HM where you drank?

OK, so I did another HM today:

Code: Select all

Date	DF	Time		Pace	AvgHR	SPM
---------------------------------------------------------------------
04Jun	89	1:32:38.6	2:11.7	152	19
11Jun	91	1:32:33.9	2:11.6	150	22
18Jun	95	1:32:39.6	2:11.7	143	22
21Jun	92	1:32:36.3	2:11.6	146	22

Pace is nice and steady, constant in all 4 HMs (2:11.4-2:11.8 in any 2K split across all 4 HMs).

HM #1 & #2: no drinking during the HM.
HM #3: 0.5L right before the HM and ~1.3L during the HM.
HM# 4: 0.5L before the HM and ~1.6L during the HM.

I did HM #4 only 3 days after HM #3 (usually my HMs are 1 week apart) and it was a bit hotter (25-28C versus 24-26C for the other sessions).

I weighted myself before (before the 0.5L) and after: 71.70Kg before *and* after (would you believe that ?!).
So the 0.5+1.6 = 2.1L I drank compensated exactly what I lost.
By the way, 2.1Kg difference before/after was what I measured during an identical HM without any drinking not long ago.

So yeah, at least in my case, drinking during the HM seems to make quite a difference in terms of HR.

[JaapvanE]

So yeah, at least in my case, drinking during the HM seems to make quite a difference in terms of HR.

Remaining question: how to do it without making a mess or breaking rythem?

[HornetMaX]

Remaining question: how to do it without making a mess or breaking rythem?

I make zero mess: only drops on the floor are the ones due to water condensing due to the cold water in the camelback, nothing form the valve at all

I lose very little rhythm (at least at that comfy pace): on the graph (here) you can see my first 3 drinks (15', 30', 45') but the others (59', 1h12', 1h23') are not even visible.