Saturday, November 26, 2016

Determining Your Sweat Rate

As you heard in the interview with Bob, race nutrition and GI distress is not limited to the consumption of
grams of fat or carbohydrate.  Hydration and mineral loss is also a factor.  Bob mentioned the simple method of assessing your sweat rate in the interview, but I thought I would take a few minutes to elaborate on this and actually break down the steps that I use, so that you can do likewise to determine your sweat loss.

The basic process is this:
  1. Weigh yourself prior to your workout
  2. Weigh yourself after your workout
  3. Note how much fluid you consumed during
  4. Note (generally how much fluid you lost through peeing)

My spreadsheet has:
  1. Date
  2. Time
  3. Temperature
  4. Activity
  5. Duration (minutes)
  6. Weight Prior
  7. Weight After
  8. Weight Change in pounds: multiply by 16 to convert to ounces
  9. Fluid Consumed
  10. Fluid Excreted
  11. Sweat Rate in ounces: ((H+I)-J))/(E/60)

  1. Use a reliable digital scale and make sure it's the same scale before and after
  2. Eliminate as many variables as you can by removing as many articles of clothing as is possible
  3. From the moment of the pre to post, note every ounce consumed or peed (estimate if necessary)
    1. Real life tips for assessing
  4. Be sure to note the average temperature as your sweat rate will vary
  5. I am now logging my pre exercise hydration as an insight to performance.  It should not really affect this calculation other than to increase your pre-exercise weight measurement

News - NYC Marathon:
Six Ways to Run the Five Boroughs On Sunday, November 5, 2017.   You can take part in this world‐class, life‐changing event, by finding your way down one of the these six ways.

1) Sweepstakes - Enter our 2017 TCS New York City Marathon sweepstakes. This is your chance to win one of 70 prizes consisting of one guaranteed, non‐complimentary spot in next year's race and two tickets to the TCS New York City Marathon Eve Dinner. The deadline to enter the sweepstakes is Friday, December 2, and winners will be informed on or before January 13, 2017. Why not take a shot?

2) Drawing - Enter the general drawing. The application opens January 17, 2017 and runs through 11:59 p.m. ET on February 17, 2017. All applicants must be 18 years of age or older on November 5, 2017. Runners will be selected via three drawings—read the details.

3) Team for Kids and Charity Partners

4) Guaranteed Entry - You may have already earned (or be on your way to earning) guaranteed entry to the 2017 TCS New York City Marathon by completing our 9+1 Program - you'll need to apply for the upcoming race during the application window of January 17-February 17, 2017 and pay the required fees. Read more info.

5) Time Qualifiers

6) International Travel Partners

Still ahead in the month of November are interviews with:
"Sherpa" John Lecroix
Human Potential Endurance
HPRS Race Series; growing sport of Ultra Running, and the necessary efforts to preserve the old school roots of the sport’s culture
Meredith Kessler
Pro and Author
As you heard in the intro, MK is going to join us to talk about her new book and her dominating performance and IM Arizona

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