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The Magic Number is 1440....

Monday, 11 February 2013 01:10

With over 50 years of running and triathlon experiences, and the help of my son (PhD in BioMechanics) who has researched race day nutrition over the years, I came up with the numbers 1440. They are meant to be a memorable way to represent the amount of salt, calories, and liquid per hour that the average body needs to keep going during multi-hour races.

1000 is the mg of salt that is sweated away per hour of strenerous exercise. In steady state the body maintains abour twice that amount, so for short races salt should not be an issue. For long races you should count up the salt in your energy drinks and food intake and supplement the shortfall with salt capsuls (my favorite as they are usually buffered). If you don't, the liquid/salt balance becomes distorted and the stomach/intestines cannot effectively pass liquid into the body.

400 is the calories that the stomach and intestines can process into the blood stream per hour. Consume more than that, and it will become a burden on the stomach and not help your energy levels. So, again, count up the calories in your energy drinks and supplement the shortfall with calories from your favorite nutritional source (gels, bars, blocks, etc.)

40 is the ounces of liquids that the stomach and intestines can process into the blood stream per hour. Drink more and you accumulate volume in your stomach (usually not comfortable) which will also mess with your salt/liquid ratio.

So there, 1440 is my number and should serve as a starting point for you to experiement with on your long ride days.

ED. A total stud, Ben is a three-time Minnesota Grand Master of the Year winner. He now lives in Arizona.