Our interview today is with top age grouper and Kona veteran Tim Hola
- This will be Tim's 16 time in Kona
- He has broken the 9 hour mark with an 8:58:57
- Tim lives in Highlands Ranch with his wife Nicole and two children (Connor and Spencer)
- As with our last week's guest (Matt Chrabot), Tim is in Chattanooga for the 70.3 World Championship.
- We'll be talking about his career, season, key training sessions and juggling being a working age-grouper.
Thanks of course to last week's guest, Matt Chrabot, pro triathlete who we've been seeing on the podium all season. It was great to catch up with him and hear about his prep for Chattanooga.
- Coaching discussion topic - I had a coaching question come up and I'd like to share that with you all and a practical solution to the question.
- Topic of hydration - there are a number of theories on what works because everyone is different. The first thing you need to understand is what works for you
- To understand what works for you, you can do everything from your own experimenting to getting a professional assessment done in a lab to determine sweat rate, salt concentration, metabolic rate, etc.
- Some say drink to thirst and I say drink to need. I personally do not get particularly thirsty training or racing, but I have a high sweat rate. I know what my fluid loss is. While I don't try to replace it completely with fluid consumption, I do try to prevent losing too much weight to fluid loss during a race and becoming dehydrated.
- I keep a log of hydration notes in Excel and know how many ounces of fluid I want to consume at various temperatures on each the bike and run. The way I keep track of that is by knowing the various fluid sizes of my bottles (bike, hand and holster).
- Scenario - race with hand held, using ice and water to cool.
- The question - my hand held is dual purpose (hydrate and cool). How do I keep track of the ounces that are going to my stomach versus my skin.
- The answer - is simple. On your next practice run, take that hand held bottle and when you take sips try to make them consistent in terms of the duration of suck or squirt. Then count and keep track of the number of sips/squirts that it takes to consume the contents of the bottle. Divide the bottle size (16 oz) by the number of sips (eg 20), and you now know how many sips it takes to consume 16 ounces. When you race and you don't have another way to measure your consumption, count the sips and you'll have a good idea.
- Make sure you practice and get your estimate with what you will be using in the race. The previous example was with a hand held running bottle, but the same can be done with a paper cup.
Our pre interview discussion is brought to you by 303 Triathlon and 303 Cycling are your resource for news and information on triathlon and cycling in Colorado. 303Radio is your news podcast for triathlon and cycling. Be sure to go to 303Triathlon and 303Cycling to get the latest coverage of events in Colorado.
Let's talk briefly about upcoming interviews.
- 303 interviews
- Lance Panagutti,
- Luis Benitez, Ken Gart,
- Ben Hoffman
- Sara McLarty - Khem and I doing this interview
- Kane Russell of Halo Neuroscience - Bill and I doing that interview and wearing our Halos in Kona
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Check out each of these supporters, the discounts they give our listeners and the discount codes on the MHE Discounts page.
That's it for the show. Good luck Tim Hola, Matt Chrabot and all our friends of the show who are racing in Chattanooga! Stay tuned, stay informed, and enjoy the endurance journey!