MTB Race News Gear
Buy It Here!
Shirts, Socks, Hoodies and More...
Home Calendar MTB RaceNews Team Photo Gallery About Us
search:

Coach's Column with Namrita O'Dea

Posted by: Shannon Boffeli |January 6, 2012 2:55 AM

This week our question goes to Namrita O'Dea. A licensed dietician and member of the Topeak/Ergon racing team, O'Dea helps riders fine tune their bodies for maximum performance through her business 55 Nine Performance_Nutrition.


Question - What is the formula for the right amount of electrolytes?  Does it differ for racing an endurance race (6+hrs) versus doing a 2hr short race?

What's the best source of electrolytes?  There are different myths out there, like the mustard one etc?  How do you know when you're cramping because of electrolyte imbalance vs. over doing it?

Answer - Unfortunately, there is no formula. This is because in addition to inter-individual variability in sweat rates and sweat electrolyte losses other factors such as duration of exercise, heat acclimatization status, environmental conditions, and training status can impact the amount of sweat lost and the composition of your sweat.  But, with a little calculated "trial and error" you can get close to a personal formula. A good starting point is using the American College of Sports Medicine guidelines: drink 0.4 to 0.8 liters per hour (13.5 to 27 ounces per hour) based on your level of thirst.  For short duration events the fluid may be water, assuming that you have been using water in training without cramping issues.  For longer events or warm-weather events use a sports drink with 110-163 mg sodium and 18-46 mg potassium per 8 oz of fluid.  Using a pre-formulated sports drink such as PowerBar Ironman Perform is the easiest way to get the energy, fluid, and electrolytes and makes it easier for you to "follow your thirst" compared to popping electrolyte pills.  Don't forget to factor in the electrolytes in your gels, chews, and other nutrition products, as well.

Pickle juice and mustard packets are often also used to relieve or prevent cramping. The key ingredients in both pickle juice and mustard are acetic acid and sodium. They are OK to use but because the ingredients are so concentrated it's recommended that you follow it up with drinking water or a combination of water and sports drink. 

Unfortunately there's no clear way to know for certain whether your muscle cramps are from an electrolyte imbalance or for another reason.  This is when knowing your body and constantly practicing a nutrition strategy during training can really help you when you are in a race situation. If your toes and feet are cramping, though, chances are that you may be low on your sodium intake or dehydrated.   

If you have a question you would like answered by one of our award-winning mountain bike coaches send it to Shannon@mtbracenews.com and we will get one of them on it.

guoguo 08/20/2014 8:16 AM
<h1><a href="http://www.coachoutletstoreinuk.com/"title="Coach Outlet Online">Coach Outlet Online</a></h1> Instead, director Cha Eun-taek has the famous faces hidden behind sheet music<h1><a href="http://www.coachfactoryoutletanus.com/"title="Coach Outlet">Coach Outlet</a></h1> huddled together like a devout church choir. It's a far cry from Cha<h1><a href="http://www.coachoutletonlineunsius.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> s previous work, such as the "Hangover" video starring Psy and Snoop Dogg.<h1><a href="http://www.coachoutletonlinetur.com/"title="Coach Outlet Online">Coach Outlet Online</a></h1> When I called everyone they were extremely happy to be part of the<h1><a href="http://www.coachfactoryoutletnbsa.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> music video, and those who could not make it were extremely regretful<h1><a href="http://www.coachfactoryoutletuisa.com/"title="Coach Outlet Store Online">Coach Outlet Store Online</a></h1> said veteran actor Ahn Sung-ki, who helped organize the project.<h1><a href="http://www.coachoutletstorenie.com/"title="Coach Outlet Store Online">Coach Outlet Store Online</a></h1> Ahn has been at the forefront of several cultural projects that<h1><a href="http://www.coachfactorystoreuin.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> support religious causes, such as narrating a biopic about the<h1><a href="http://www.coachfactoryoutletreba.com/"title="Coach Outlet">Coach Outlet</a></h1> life of Cardinal Stephen Kim Sou-hwan, the country<h1><a href="http://www.coachfactoryoutletonlinesius.com/"title="Coach Handbags Outlet">Coach Handbags Outlet</a></h1> The number of Catholics in Korea continues to grow, <h1><a href="http://www.coachoutletonlinetnse.com/"title="Coach Outlet">Coach Outlet</a></h1> with roughly 100,000 baptisms per year. The baptism<h1><a href="http://www.coachoutletnoia.com/"title="Coach Outlet">Coach Outlet</a></h1> s first Catholic cardinal and a much respected figure amongst religious and secular groups.<h1><a href="http://www.chaneloutletinaus.com/"title="Chanel Handbags">Chanel Handbags</a></h1> du jour is that of pop star Rain (aka. Jung Ji-hoon) in July.<h1><a href="http://www.louisvuittonoutletina.com/"title="Louis Vuitton">Louis Vuitton</a></h1> Local media widely reported that his actress girlfriend <h1><a href="http://www.louisvuittonoutletine.com/"title="Louis Vuitton Outlet">Louis Vuitton Outlet</a></h1> Kim Tae-hee inspired the conversion, and the celebrity<h1><a href="http://www.guccibeltsoutletbcus.com/"title="Gucci Belts">Gucci Belts</a></h1> rumor mill spelled an impending marriage.<h1><a href="http://www.guccibelststco.com/"title="Gucci Belt">Gucci Belt</a></h1> Rain's agency Cube Entertainment has rejected the claim:<h1><a href="http://www.coachoutletstoreinuk.com/"title="Coach Outlet Online">Coach Outlet Online</a></h1> Rain has indeed been baptized, but this is something he has<h1><a href="http://www.coachfactoryoutletanus.com/"title="Coach Outlet">Coach Outlet</a></h1> been meaning to do for some time now. It would<h1><a href="http://www.coachoutletonlineunsius.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> be rash to make assumptions about engagement plans.<h1><a href="http://www.coachoutletonlinetur.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> Rain's girlfriend Kim, who rose to international stardom through TV <h1><a href="http://www.coachfactoryoutletnbsa.com/"title="Coach Outlet Store">Coach Outlet Store</a></h1> soaps such as Iris, is outspoken on religious beliefs. She had<h1><a href="http://www.coachfactoryoutletuisa.com/"title="Coach Outlet Store Online">Coach Outlet Store Online</a></h1> espoused premarital chastity through press interviews early<h1><a href="http://www.coachoutletstorenie.com/"title="Coach Outlet">Coach Outlet</a></h1> on in her career and continues to make statements on religion through the media.<h1><a href="http://www.coachfactorystoreuin.com/"title="Coach Factory Online">Coach Factory Online</a></h1> Instead, director Cha Eun-taek has the famous faces hidden behind<h1><a href="http://www.coachfactoryoutletreba.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> sheet music, huddled together like a devout church choir.<h1><a href="http://www.coachfactoryoutletonlinesius.com/"title="Coach Factory Outlet">Coach Factory Outlet</a></h1> It's a far cry from Cha's previous work, such as the "Hangover<h1><a href="http://www.coachoutletonlinetnse.com/"title="Coach Outlet">Coach Outlet</a></h1> video starring Psy and Snoop Dogg.<h1><a href="http://www.coachoutletnoia.com/"title="Coach Outlet Store Online">Coach Outlet Store Online</a></h1> When I called everyone they were extremely happy to be part of the music video,<h1><a href="http://www.chaneloutletinaus.com/"title="Chanel Outlet Online">Chanel Outlet Online</a></h1> and those who could not make it were extremely regretful," said<h1><a href="http://www.louisvuittonoutletina.com/"title="Louis Vuitton Outlet">Louis Vuitton Outlet</a></h1> veteran actor Ahn Sung-ki, who helped organize the project.<h1><a href="http://www.louisvuittonoutletine.com/"title="Louis Vuitton Handbags">Louis Vuitton Handbags</a></h1> Ahn has been at the forefront of several cultural projects<h1><a href="http://www.guccibeltsoutletbcus.com/"title="Gucci Belt">Gucci Belt</a></h1> that support religious causes, such as narrating a biopic about the life of Cardinal<h1><a href="http://www.guccibelststco.com/"title="Gucci Belts">Gucci Belts</a></h1> Stephen Kim Sou-hwan, the country's first Catholic cardinal and a much<h1><a href="http://www.louisvuittonoutletsnib.com/"title="Louis Vuitton Outlet Online">Louis Vuitton Outlet Online</a></h1> respected figure amongst religious and secular groups.<h1><a href="http://www.oakleysunglassescnc.name/"title="Oakley Sunglasses Outlet">Oakley Sunglasses Outlet</a></h1> The number of Catholics in Korea continues to grow, with roughly 100<h1><a href="http://www.louisvuittonoutletmoba.com/"title="Louis Vuitton Outlet Online">Louis Vuitton Outlet Online</a></h1> 000 baptisms per year. The baptism du jour is that of pop star Rain<h1><a href="http://www.oakleyssunglassesmobo.com/"title="Oakley Sunglasses Outlet">Oakley Sunglasses Outlet</a></h1> (aka. Jung Ji-hoon) in July. Local media widely reported<h1><a href="http://www.oakleysunglassesmaba.com/"title="Cheap Oakley Sunglasses">Cheap Oakley Sunglasses</a></h1> that his actress girlfriend Kim Tae-hee inspired the conversion<h1><a href="http://www.oakleysunglassinsc.com/"title="Oakley Sunglasses">Oakley Sunglasses</a></h1> and the celebrity rumor mill spelled an impending marriage.
Close (X)