 |
 |
 |
 |
 |
Hydration Tips For The Coolangatta Gold
By
Dr Grant Wilkinson D.C, B.Sc, M.Sc
- SurfElite Coaching & Consultancy Services -
Introduction:
The Coolangatta Gold is the hardest ironman race on the surf life saving calendar – no other ironman race evens comes close. To compete successfully in the Coolangatta Gold you need to have all aspects of the race covered. You need to train long and hard and prepare yourself physically and mentally for the rigours of over 4hours of competition. Just as important, is to develop an “Energy Plan” for the race that will cover how much food and more importantly, how much fluid you should take in and when, as this will be the final determining factor on how well you perform.
You can be the fittest, fastest and strongest you have ever been but if you don’t drink during the race and have a plan set out for the race itself as well as before it then you will fall short of your ability and will most likely not even finish! Therefore, the following information will cover fluid intake and dehydration as well as a summary on pre-event food intake to help ensure you get the best possible result and above all, finish the race safely.
Dehydration:
Exercising muscles produce heat, but the body's temperature needs to keep within safe limits, around 37 to 38° C. In order to do this we work in a similar way to a car's engine, which uses a radiator for water-cooling. Sweating is the major way of getting rid of heat from the body (by evaporation). Unlike a car's system, which is sealed and so re-circulates cooled water, ours allows the fluid to evaporate and so needs regular topping up to maintain performance.
The rate or amount that we sweat depends on several factors such as work rate (i.e. how hard you are going), environmental temperature (hotter days means increased sweat loss), humidity, body surface area (how large you are) and hydration status (i.e. if you are already dehydrated, performance will be affected from the start).
As mentioned, sweating is the way in which the body maintains its core temperature and keeps cool. This results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, phosphate, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke. The effect of fluid loss on the body is as follows:
|
What actually happens?
- Muscular strength/power is decreased
- Perception of effort is increased for the same workload – you feel more fatigued or reduce your speed.
- Effects occur at all levels of dehydration and increase as the degree of dehydration increases.
Myth - "Dehydration can be tolerated" - it cannot, any dehydration will reduce performance.
Preventing Dehydration In The Race
Drinking fluids during the race is the best way to prevent dehydration and maintain physiological function. If the amount of fluid taken in does not match that which is lost, the body will become progressively dehydrated. Whilst the depletion of the body's stores of energy is self-limiting, the effects of excessive loss of fluid are not so readily obvious, allowing an athlete to go on racing, often exacerbating the problem. Thirst is not a good indicator of hydration so it is important to drink regularly and not to wait until you are thirsty.
Consumption of fluid before and during the race is the only way to help prevent dehydration. However, it does make a difference what you drink! Drinking plain water causes a rapid fall in blood plasma osmolality and reduces the drive to drink even before sufficient fluid has been consumed to replace losses.
The consumption of specially formulated isotonic sports drinks has been shown to delay the onset of tiredness and thus improve performance. Results of several studies have shown that consumption of an isotonic sports drink early in exercise leads to a subsequent 14% improvement in endurance performance.
Isotonic Drinks - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate . Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8%.
Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance such as the Coolangatta Gold, high levels of energy are required and Hypertonic drinks can be taken during the race however they need to be used in conjunction with Isotonic drinks to replace fluids.
Want to make your own?
Isotonic - 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled
Hypertonic - 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.
Sample Fluid Plan For The Coolangatta Gold
Here are some tips to help ensure you are optimally hydrated before and during the race to help maintain your performance.
- Accustom your body to increased fluid intake during training and ensure you are fully hydrated before a training session. Never start exercising in a dehydrated condition.
- Take an “Isotonic” sports drink prior to the race to help ensure you are adequately hydrated. Take approximately 250-500ml shortly before you start. It is unlikely that you will need the toilet as urine production is reduced considerably during exercise.
- Thirst is not a good indicator of the status of the body's fluid stores. Take small volumes 125-150 ml regularly every 15-20 minutes during the race. DO NOT wait until you are thirsty before drinking.
- Although plain water can be helpful remember that it does not provide electrolytes or additional carbohydrate to boost energy intake.
- After the race begins, start to rehydrate immediately and continue on every 15 – 20mins as mentioned above. DO NOT wait for the end of the first leg (approx 2 hours after the start) to begin to take in fluids.
Pre-Race Food Intake
What you eat on a day-to-day basis is extremely important for training and numerous research has shown that it is clear that certain dietary approaches can enhance competition performance.
During the week before a competition you should fill up your glycogen stores so that you begin you’re the race with a full fuel supply. The main way to increase your glycogen stores is to taper training during the final week before a competition, and to increase carbohydrate intake. Eat plenty of complex carbohydrate foods, especially those with a low glycaemic index to help boost your glycogen stores. For the last three to four days try to eat a small meal or snack every two or three hours. Plan each meal around high- carbohydrate foods, for example baked potatoes, bread or pasta. Your total energy intake should remain about the same as usual.
Your pre-race meal should be high in carbohydrate, low in fat, low in protein, low in fibre (i.e. not too bulky and filling), enjoyable and familiar. Eat complex carbohydrates as these release energy slowly. Avoid simple carbohydrates as these release energy quickly but trigger the release of insulin which can soon make you feel tired. Suitable types of food include: breakfast cereals, porridge, bread, rolls, toast, fruit juice, fruit, rice cakes, plain crackers, boiled rice, potatoes, sweet potatoes, yams, boiled pasta, dried fruit, oatmeal biscuits, plain wholemeal biscuits, muffins and carbohydrate drinks.
If you are familiar with it, you may find that taking extra carbohydrate during the event helps to delay fatigue and maintain your speed and intensity, particularly during the later stages. If you take small amounts of carbohydrate at regular intervals during the race, blood- sugar levels will be boosted and glycogen stores will not be depleted so rapidly.
Again, make sure you are well hydrated before the race having your last drink about 15 to 20 minutes before the start and drink at regular intervals (150 to 300ml) every 15 –20 minutes. Do not wait until you feel thirsty, you will already be dehydrated.
REMEMBER:
Depletion of the body's carbohydrate stores and dehydration are two the factors that will limit your performance during the race, now matter how well trained, how fit or strong you are. This, like all your other training and race preparation, must be planned and practiced before you get to the race.
