Almost didn't make this group workout. Same as yesterday I ate breakfast and felt like throwing up, weak, and shakey. Decided to go anyhow. Drove the 30min to Saratoga Springs where another athlete in our group let us use his lakeside home as our Transition area. We swam in Utah lake, it was pretty chilly actually. I brought my wetsuit anyhow since I still need practice swimming in one, Glad I had it. We swam about 20minutes, not sure how far. Around 1000meters I'd say. It wasn't a hard pace. The Bike was 52miles at 19.6mph. By about mile 40 my crotch hurt so bad, and I was numb at the same time. I wanted to throw up and felt like it was hard to breath. So we stopped for a sec and Heath adjusted my seat. I need to get re fit on my bike, the seat may have slid back over time. I feel pretty stretched out between the saddle and bars. Lastly, the Run. By this point I was fatigued, a bit low on calories. And it was hot. Good practice tho for Utah Half in two weeks. I didn't run super hard, but a good pace, more so just to get it over and done with. 7.89mi/1:04:12/8:08pace Nutrition wise, I did get some good calories in, 900 over the 4 hours of endurance. Plus I took in a lot of sodium. 1200mg. I also took in quite a bit of sodium in before and after (another 1600mg.) Seems to help with the mass water retention after long workouts/races. My goal is 250mg sodium and 200-250cal an hour or so for race day. I will keep playing around with what I take in. The tricky part is the ratio with water..it really depends on conditions. I found it helpful that when I knew I was hungry and the Heed/Water mixture was too thin, I Had a Hammer gel handy I could eat, in the instance I Had too much liquid in my stomach already. BOY, planning nutrition around endurance is like Babysitting. | 