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Thanks for your consistent willingness to share your experience. On a somewhat related topic, I live in the Washington DC area. I am 7.5 weeks from IM Wisconsin (First IM). As you may know from the weather reports all over the US lately, we have some serious heat in the area. Saturday I had a planned long ride of 5 hours. This is obviously a key workout. Presumably the Heat Index will be close to 110 with the humidity in the area. I have a strong feeling that working out at this temperature for that long of duration, no matter how slow I go, has a possibility of doing more damage than good. Knowing my goal at hand what would you recommend? I have the ability to train on my trainer; workout outside from 6am to 9am before the heat comes hard and then finish on my trainer, as well as wait into next week to do this ride (may need to take a day off of work to accomplish it). I know I need to get this workout done and next weekend I will be traveling so I cannot perform a long ride. I would appreciate your thoughts or one of your coach’s thoughts.



Joe Friel

Jesse - Riding in such heat will more than likely force you to go slower/lower power than otherwise. Indoor, so long as it's cooler, might be better. But realize that if it's how to same degree in WIS that day you may not be heat acclimated. Good luck.


I think this is probably my biggest concern for my upcoming IM. I just never got a good result with my calories and hydration during my long workouts at race effort. Every adjustment I tried resulted in less than good results. So now I'm left to make one last adjustment before the race and hope for the best. Thanks for posting Joe. It's good info and I plan to follow the advice.

Mike Scott

Joe -
Lotoja is my A race every year. Gut trouble has been my top limiting factor, often forcing me to slow to zone two at around 150 miles. Though your advice seems to be aimed at Tri, it seems the logic should hold true for Lotoja and I am going to give it a shot this year. Lotoja has the bulk of it's 9800' of climbing in the first 100 miles, so I have worked pretty hard, pretty early. This may have been my mistake. I am also curious about temperature. It seems that my gut is less happy when it is hot. Any merit to that observation?
Thanks for all of your great advice. I love your "Cycling Past 50" book.

Joe Friel

Mike S--I think you're right on both possibilities--there must be a match between intensity and food volume, and heat could also be an issue. Most athletes take in too much carbs (and other stuff such as electrolytes, protein, etc) when racing, far more than is needed.

Michelle Payne

I'm not a triathlete, but long distance runner who is just starting back. I ran a marathon yesterday and was running great until km 25 where I experienced, I'm guessing, stomach shutdown - it felt like I had about a gallon of water sitting in my stomach and it wouldn't leave, which forced me into a horribly slow run walk until km 37! I have another marathon scheduled the 25th of May and want to avoid this, and am hoping you can offer some advice. During the marathon I carried a hand-held bottle with me. I drank about 1.5 (20 ounce) bottles up to km 25, with one endurolyte tablet. At 6km I took 2 honeystinger chews, at 12km I took 2 more and at 19km I took 2 more, after that I tried just sipping water for the rest of the marathon, but it didn't help my stomach. I think I drank too much, and had too many chews for the pace I was running. If I cut back though I'm worried about bonking from not enough carbs and also concerned about electrolytes - any help/advice/suggestions? In training I would usually run 30km at a slower pace with one bottle and about 6 chews.

Joe Friel

Michelle--Take in less of everything.You don't need a lot. How much you may need I can't say for sure. But you know now what too much is. It also depends on your chronic diet. If you are fat adapted (low carb, high fat diet and low RER) then you will need _very_ little carb. Perhaps 100 cal/hour - at the most. Drink only when thirsty. You don't need electrolytes at all.

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