This Week: Danielle Lewis wins Oregon 70.3. Simple advice on hydration and nutrition.
Image: Kate Bevilaqua and Amy Gonzalez climbing the road to Chatel, France, ahead of the pro peloton on Stage 9 of the TDF.
Weekend race report:
- I counted almost 70 athletes from the Boise region racing Oregon 70.3. Local pro Danielle Lewis won the women's race in 3:59:33. Tri Town's Travis Wood took 13th overall in the men's pro field. Congrats to Carolyn Olsen, Brian Devlin, and Stephen Longo who all made the podium in their respective age groups.
- L39ION won both the men's and women's pro races in Saturday's Twilight Criterium. Congrats to Tri Town mechanic Ben Elumbaugh who won the men's 4/5 race!
Training thoughts and updates:
During the summer months I field a lot of questions regarding hydration and sodium supplementation during racing. My advice is rather simple: if you're thirsty, drink. If you're not, don't.
In short, trust your body's innate thirst and taste mechanism. Do not forget that our thirst/taste mechanism has kept our species alive for 300,000+ years. It very good at telling us what we need (if we listen to it).
When racing my hydration and sodium supplementation plan is equally simply: I bring a couple bottles of plain water, and supplement my electrolytes with a product called Base Salt. Base Salt is a mix of electrolytes which you consume like raw table salt. I simply 'taste' the salt throughout the race, and if it tastes good to me I continue doing so on a regular interval. I stop if it does not taste good to me. This allows me to self-regulate my sodium based on my innate taste mechanism, and for the most part seems to work quite well.
A big mistake I see athletes make is in assuming an exact formula exists for all conditions. Go into a race with a general plan, but be dynamic and adjust based on what is working for you in the moment.
For a more detailed explanation on sodium intake during exercise, I recommend reading Dan Plew's advice over on the EndureIQ blog.
Quote that struck a chord:
"The difference only is thinking. You think it's impossible, I think it's possible." Eliud Kipchoge fielding questions from reporters before breaking two hours for the marathon.
Of course to find the words to say something as confident as that, you had to have done the work. And there is no doubt Kipchoge did the work.
True confidence is not discovered by the words you speak, but by the actions you take.
Train smart, and have a great week!
Tri Town Bicycles
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