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Saturday, December 12, 2020

vEverestingADZ Dress Rehearsal - Pacing/Hydration/Fuelling

vEverestingADZ

Practice makes perfect, at least that is the goal.  Today, a few of us went up Alpe Du Zwift 3 times with the intent of checking our pacing, hydration and our fuelling strategies.  My goal was to hold 75% of my FTP, this was a recommended by Matt Gervais in our first vEverstingADZ session.  So today I pinned my power output at 75% for each of the 3 climbs.

The plan over the next few weeks is to nail down the pace that I expect to ride at.  A power that gets me up as fast as possible, but at the same time allows me to manage the ride.  I personally would like to ride consistently through the entire ride, of course the perceived effort level will increase for the last few laps, but I am hoping that my power doesn't drop too much.  Today was the first test - how does 75% feel for 3 laps and when complete, how would I feel about riding another couple of laps?

If I can lock in the power level and I have consistent temperature indoors (with fan), I can expect my sweat response to consistent.  Immediately before I hopped on the bike, I weighed myself with no clothes on and after emptying my bladder.  I rode for a total of 4 hrs 33 minutes climbing today.  As soon as I got off the bike, I emptied my bladder, took kit off, dried off and took the second weight.

I consumed a total of 3600 ml of fluids/sports drink.  Additionally I had a protein - iced coffee, for a total of 4000 ml.  Total time, total fluids and starting and end weights are gold when trying to determine your fluid intake requirements.  With that here is my data:

This table shows that even though I consumed 4000 ml in just over 4 and half hours, I still lost weight.  Nothing crazing, the data shows based on weight that I was 1.2% dehydrated - good news is that if I executed this same plan when extending to 8.5 laps for the vEveresting - I could expect to be about 3.5% dehydrated, a level that still allows me to generate reasonable power.  For clarity, research shows ingesting 75% of what you expect to lose is the ideal quantity to consume - for me based 1100 ml/hr fluid loss - I should be taking about 825 ml/hr.  I had never checked this out for an indoor ride, good info.

Other learning's for today, my descent time: 11:16 and how to manage this time.  That is a lot of time, but does go by quickly - had all my fluids prepared in a mini cooler, on the 30th - I will use a bigger cooler - allows me to fill the two bottles really quickly.
Hope you are starting to get things dialled in.  If you are reading this and have no idea about our vEverestingADZ on January 30th, email me at darcy@infinitnutrition.ca.  We have about 50 on board so far, the more the merrier.

If you want some help with the hydration calculations - email me.


- Darcy Haggith, President, Infinit Nutrition Canada