Lack of Electrolytes -> Lull in Speed?

I have been thinking alot about my unsatisfactory run split at Over the Mountain. I’m sure it’s a combination of all the things I mentioned earlier. (heat, going too hard on the bike, electrolytes, change in bike setup).

I was traveling the blogosphere the other day and happened upon Desiree Ficker’s blog. I read some of her Tri Tips and found this:

1)What is it that you carry in your hands when you run? Are they salt tabs?

Hi Rich!

1) Yes, I carry endurolytes in one hand, Nuun in the other. In a race as hot as Hawaii I will take in a large amount of electrolytes because I have high sweat rate at 2 liters an hour. I will take up to 20 endurolytes on the run in a hot Ironman race. This is something I had to experiment with, usually you can tell if you need more salt, slightly cramping, sweating profusely, feeling a lull in speed, etc. These are all good indicators.

I also have a high sweat rate of about 2 liters per hour in hot weather. I logged it one summer and put it in an excel file. I don’t ever get cramps; However, I do sweat profusely – and I most certainly experienced a lull in speed during the run at my last 3 long races. (Over the Mountain, Pinehurst, and Duke 1/2).

During 2006, I was running 56 minute run splits for Olympic races. I blamed my slower run splits in 2007 on the 15 pounds I put on while working as a teacher that year. But I have lost half of that excess weight, and my training runs are faster than they were back in 2006, so I expected my run splits to be better than they were in 2007.

So, what else changed between 2006 and 2007? It dawned on me this week: Gatorade! I used to fill my bike water bottle with Gatorade. In 2007, I switched to water with a pinch of salt in my bottle, and Gu for energy.

I dug through my triathlon drawer and found a free sample package of Hammer Endurolytes. I decided to try them out on my long bike, adding a short run afterwards. I planned on taking three Endurolytes per hour, the max that the package recommended.

I laid out my running gear and headed out for the long bike. I rode 50 miles at an easy pace – my average speed was 15.5mph. I was riding for 5 hours because I had looped all around Jordan Lake in search of a new open water swim spot. I stopped many times and hiked down various trails to inspect water conditions.

Even tho my pace was easy, I worked harder on the uphills, staying seated. That takes alot of hip power. By the end of the ride, my hips were very sore and tired. My left foot was also numb because my body is still adjusting to the new aero position, and I’m also now fiddling with my seat! Basically, I was pretty beat by the end of the ride.

When I got off the bike and started running, I felt very stiff. I ran pretty slow for the first three minutes, up a short hill from my house to my ‘benchmark 1 mile run’ spot. Once there, I picked up my pace to what I felt was moderate effort level. My heart rate was about 160-163. At the half way point, I was at 4:15. At the end, my time was 8:45. (it is more uphill on the way back)

Yeah! That’s more like it!! That’s the pace I expect out of my body in an olympic distance race. I will have to test this more with some bricks where the bike is harder and the run is longer.

I can’t say for sure Electrolytes were the answer, but I think they helped, and plan on using them for long races. There are so many variables. I went longer on the bike, but not as hard. It was 88 degrees when I was running, which is actually hotter than it was at OTM. I have been doing alot of hot workouts, so maybe my body has simply acclimated to the heat. I dunno – How you ever really figure it all out?

A couple more notes:

I did NOT like swallowing the Endurolyte capsules while riding. They sometimes got stuck in my throat! I have ordered a tube of the NUUN tablets that you dissolve into water and will experiment with those. I can’t see using both, like Desiree Ficker describes. I wonder why she needs both?

I suppose I could just use Gatorade. But I don’t like the way it tastes once it gets warm. And, having a sugary thing in my aerobottle requires a thorough washing; whereas plain water can just be rinsed out. And, well, I’m kind of lazy when it comes to housework!

I think too many electrolytes will make you retain water and gain weight during the workout. I weighed 143 before, and 141 after. So, that tells me I didn’t take in too much electrolytes.

Usually, after these long bike rides, I am extremely tired and want to lay down and take a nap. It is now several hours later, and I feel fine.