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Sweat Rate Test Protocol:

  1. Weigh yourself before exercise (pee first)

  2. Weigh yourself after exercise (pee first)

  3. Subtract 1 and 2

  4. Convert to ounces by taking the sum of 1 - 2 = X X 16 ounces

  5. Add # of ounces of water consumed during exercise

  6. Divide whole number by # of hours exercised.

  7. That will give you the # of ounces of sweat rate per hour.

Example:

  1. 150 lbs

  2. 148 lbs

  3. 150-148 = 2 lbs

  4. 2 lbs X 16 ounces = 32 oz

  5. 12 oz of water consumed during exercise + 32 oz = 44

44 divided by 2 hours of exercise = 22 ounces of sweat per hour

Use this formula to stay ahead of your hydration throughout your long training workouts. Especially on the bike! In the example above, this person should be drinking a 24 oz bottle of water per hour.

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Carbohydrate intake during long workouts per hour:
The standard:

  • Men - 70-80g of carbs/hour (180 lbs plus)

  • Women - 50-60g of carbs/hour (140 lbs or under)

Other:

  • Women - 60-70g of carbs/hour (150-180 lbs)

  • Men - 80-90g of carbs/hour (220 lbs plus)

  • Men - 60-70g of carbs/hour (130-170 lbs)

It can be a combo of gels, solids or sports drinks. Examples:

  • 1 GU gel = 20g carbs

  • 1 scoop of carbo pro = 25g carbs

  • 1 scoop of accelerade = 16g carbs

  • 1 medium sized banana = 27g carbs

Once you have added up your carbohydrates, add up your potential caloric intake per hour. Take that total caloric intake per hour on the bike and subtract 30% to give you your estimated goal for caloric intake on the run.

Example: Ironman 70.3 athlete, Bernadette weighs 150 lbs and is taking 2.5 scoops of Carbo Pro in 1 bottle (24 oz) per hour on the bike. That will put her on the high end of the carbohydrates for her size. Each scoop of Carbo Pro = 100 calories. If she is on the bike for 3 hours, that's a total of 750 (1 scoop = 100 calories X 7.5 scoops = 750) calories she's taking in for the entire bike. 750 calories divided by 3 hours = 250 calories/hour.

So for the run, we have to subtract 30% from 250. 250 - 75 (30%) = 175 calories. Bernadette needs 175 calories on the run per hour in order to prevent her body from braking down and bonking.