Just a quick recap for new readers/followers that are not familiar with my audacious adventure, I’m a dairy farmer and dietitian training for Ironman Lake Placid in July 2017 (that’s a 2.4 mile swim, 112 mile bike and 26.2 mile run triathlon). I teamed up with the American Dairy Association North East to blog on my experience (if you haven’t read my past blog post free feel to check them out here or check out my video:

Originally when I planned on writing a blog about hydration I was going to tell you about all things hydration…. but so much has happened in the past month with training, races, kick offs, and videos that I’ve created a hydration/what’s happening hybrid blog post 🙂 – enjoy!

Hydrating the athlete:

Disclaimer – be prepared to reach for a glass of water, reading on will make you thirsty… just saying.

Whether you’re a professional or amateur athlete, hydration is a huge part of healthy training and recovery.

When Water Works:

In addition to poor quality training sessions; nausea, fatigue, and headaches are just a few symptoms of dehydration. During non-training hours and short workouts, water is perfect hydration to meet body needs.

When You Need A Little More:

When you start getting into long intense workouts (>60 minutes), training in the heat, or if you have a labor-intensive job, you need to think about adding electrolytes (Sodium, Potassium, Magnesium, Calcium) into the hydration equation in addition.

Our bodies require these electrolytes to contract muscles and send signals. Luckily, we maintain a stash of electrolytes, however it’s important to replenish them during prolonged exercise or labor intensive activities to to keep your muscles going.  The tough part is that hydration requirements are different for everyone depending on sweat rates, temperature, sport, body specifics and the list goes on.

General Rules of Thumb:

Here are some general hydration tips that are helpful to me:

  1. Hydration is around the clock. Your body requires water and electrolytes for basic body functions and replenishment needs increase when we add in physical activity.
  2. Carry water with you at work and throughout the day to maintain hydration for body needs and recovery from the previous day’s workout.
  3. During hot weather sipping every 10 minutes keeps you hydrated and prevents slosh belly.
  4. For bulk fuel/electrolyte mix pay attention to the mixing instructions to make sure the nutrients per serving to reflect the concentration in your bottle.
  5. For a salty sweater (not judgement zone!) or if race day weather is predicted to be hot and humid consider adding electrolytes tablets to your fuel plan.
  6. Practice hydration for race day. You’re not just getting in miles during long rides you’re also preparing your gut for race day. Using race day fluids and fuels during training sessions is a great way to befriend your gut.
  7. Include carbohydrates, protein (between 2:1 to 4:1 ratio carbs:protein depending on length and intensity) and electrolytes in your post-training hydration to start the recovery process in your body. I’m a chocolate milk die heart when it comes to recovery. It’s dairylicious!!!

 

Keep in mind although beer is a fun way to celebrate post-race it’s not smart recovery choice… so have the chocolate milk first and save the alcohol for later beer-thirty 🙂

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Hydrating Your Support Crew:

It’s important for support crews to hydrate during long race days. It’s easy to focus on the athlete racing, but spectators need to remember to carry water (and sunscreen) with them while doing support crew duties and enjoying race day shenanigans.

That’s just a starting point. As I mentioned earlier, hydration is very personal. For more recommendations and reading on hydration and post-workout refueling check out these links:

Training and Triathlon Hoopla Update:

April:

In late April, I had a IMLP photo/video session…it made Leah (aka the small yellow dog) feel pretty regal J.  Now I not only have pictures for the blog and other IMLP hoopla, but there’s also a video documenting tri-awesomeness….

A great way to see if training is paying off is to put it to the test during a smaller race or hammering out some training on the #IMLP (in my case) course….I actually did both this past month.

Along with six other gal pals I raced Seneca Seven, a 77.7 mile relay averaged an 8:30 minutes over my three different legs. We had a great day and (of course) finished with chocolate milk in hand (we even exchange cow banter with the announcer).

May:

The second week of May I attended NYSAND (New York State Academy of Nutrition and Dietetics) annual meeting in Lake Placid. I had a great time teaming-up with Clint Wattenburg to share my training experience with fellow dietitians via a boisterous kickoff party (which may have included a bike propelled smoothie blender) and during a educational session.

After the educational partying, my sister and I took to the rolling hills on the IMLP run and bike course. It was great to get some quality bonding time in with the course… and I was really happy with my performance.

Spilt Milk….. Flat Out of Luck 🙂

Let’s just say I’ve had my share of bike tire struggles this past month. During a 40 mile ride I found myself fixing a flat in the rain. Just for good measure, I was dealt a sliced rear tire before I left the parking lot to tackle the Ironman Lake Placid course. Fortunately, with a history of attracting tire predicaments, I was well prepared with a tire patch! Always remember to have a patch kit, spare tubes and CO2 cartridges during rides.


Just to keep my readers in suspense for my next  blog, I’m really excited because June is Dairy Month. I’m totally going to feature my bovine beauties….and… I’ll be toeing the Ironman Syracuse 70.3 on June 18.

If you want weekly updates on training progress (with occasional yellow lab and cow pics) follow me on social:

@dairyfarmerRD
@abbey.dairyfarmerRD
#dairyfarmerRD2imlp

and via ADANE social platforms:
@americandairyne

As per usual…. just keep tri-ing 🙂