form ETAPE 2009 Hydration GUIDE

Fluid Etape Tips by Darren Barclay from Form
1. Avoid body water losses; a 2 percent loss of water (1.6litres in an 80kg person) will cause a significant drop in performance. This is very little when you consider we are made up of about 70% water.

2. Keep hydrated with an electrolyte drink. Aim for a 7-8 percent solution (that’s about 40grams per 500mls / 1-2 scoops).

3. Check sweat rates after various rides recording body weight before and after rides, and create a fluid strategy for the etape (1kg is almost equal to 1000mls).

4. The more electrolyte drink taken per hour, the less reliance on additional food / carbohydrate is needed. Take 2 x 500mls bottle of electrolyte drink (7% concentration) per hour, will provide ~75grams carbohydrate. In a 70kg cyclist this will be optimal amounts of carbohydrate energy substrate utilization and therefore no additional food / carbohydrate will be required.

5. Alternative strategy may be 500mls water and 500mls electrolyte drink and additional food to maximise carbohydrate utilization.

6. Avoid only drinking water, this may affect fluid-electrolyte balance and in extreme cases cause hyponatraemia which can be fatal.

7. Drink sufficient amounts of water / fluids the preceding days leading up to the Etape. As you take on more carbohydrate, it is likely your water requirements will also increase during glycogen storage.

8. Experiment before the Etape with suitable electrolyte drinks. For example excessive amounts of fructose based drinks may delay gastric emptying and cause gastric discomfort.

9. Some individuals with high sweat rates may benefit from additional electrolyte re-hydration solutions.

10. Although fluid intake is vital to avoid early fatigue, excessive water / electrolyte drink should be avoided.

11. Athletes following healthy diets, often adhere to low sodium / salt intake and may be prone to early cramping in events; this may be avoided by consuming small amount of salty based foods and small amounts of salt.

12. High intakes of salt and salt substitutes should be avoided in individuals with raised blood pressure.

13. When passing urine, if it’s pale yellow, you are hydrated – avoid over hydrating.

Link to Form Website ..more
Link to CycleFit Etape 2009 Guide ..more
Link To Darren Barclay's Etape Nutrition Guide ..more
Link to Alex Fugallo Etape Osteopath Guide ..more