do you have any specific training for the 5k races during a week?
The 5k race is the hardest training I do all week. I might do a 2 or 3 5min efforts on the bike at a high wattage. The rest of the time is just easy jogging/riding.
Eventually I will get into doing some speed work like consistent once a week 1k repeats say like 3-6x1000m at 3:10-3:20 pace.
Because I have only averaged 1.34 miles a day running since Jan 1st 2008, Im wary of jumping up the training too much too soon. I just do enough to get some tired legs but nothing painful.
Drink as much as you want. I find I prefer dates and water when out on the bike as the cane juice goes off REALLY quickly in the heat.
I drink a half gallon each Friday for breakfast at the market. Its about 15US for 2quarts.
Cool, Thank you very much Sir. :) I can get 2 quarts made to order here in Hanoi for about $5 US, yeah its really cheap!! There is a stand with it (called "Nuoc Mia") on just about every corner with a big juicing machine. I have heard that cane juice can really stress your Pancreas due to the blood sugar spike, have you had any problem with this? It definitely goes off very quick, especially in the 38 degree days we have been having, but it is very easy for me to get and it tastes great too. Seems to take care of electrolytes too.
Another option for running hydration I've been trying is Coconut water. It is also available on almost every street corner in town. I have read that it is too fatty, but Dr. Graham's book says it is 9% fat, so that sounds OK to me. I find it very hydrating and works as a great fuel too. Do you ever use coconut water? Curious about your (or anyones) experiences?
Also, I have not been able to find any raw dates here yet and was wondering if you could recommend an alternative? I have tried Tamarind, but I only see it available occasionally. Seems to be pretty close to a date in taste.
Here is a pic of the Cane juicer on the street! Gotta love Vietnam:)
I like fresh organic coconut water as a light fuel source but for hydration I find it ineffective compared to straight water.
For me anything with calories is a food. Using food for hydration is like walking into the tigers cave..
Its like using water for calories. Some people try it but they fail epically. My ideal situation would be 4-6 dates per hour with 500ml-1 quart of water per hour depending on how how hot/hard the conditions/pace were.