Author Topic: Molokai Hoe: Fuel and Hydration  (Read 12181 times)

0 Members and 1 Guest are viewing this topic.

painteur

  • Guest
Molokai Hoe: Fuel and Hydration
« on: October 05, 2010, 12:33PM »
First of all good luck and safe passage to all.
Fuel and Hydration is the most important thing to manage during the race.
1. Don't wait to get thirsty. Drink as scheduled.
2. you need 1 liter per hour no matter how you "feel". Anything more is not being absorbed. Prepare for 7 hours =7 bottles (1liter/quart)
3. Buy a bottle of "Endurolytes" by Hammer. Take 4 pills before the race and up to 10+ per hour. No joke! (Adrian you remember Catalina when your abs cramped and I gave you 10 of those and it helped)
4. Keep your liquids and food out of the hold of the escort boat. They don't like to open it once you are on the way.
My first Molokai Hoe I didn't know better and my stuff ended up in the bottom of the pile completely inaccessible.
Result: Heavy heavy cramps and solid lock-up with 2 hours to go. Scary swim with lock-up.
Food: Personally I use liquid food like "Sustained Energy" plus added gel from Hammer and little else (fruit) for food. Powerbars upset my stomach and they require so much more water to digest.
You can get Hammer products at
Cynergy Cycles
2300 Santa Monica Boulevard
Santa Monica, CA 90404-2008
(310) 857-1500

"Luck happens when preparedness meets opportunity"
Lucius Annaeus Seneca / Rome 3 BC- 65 AD


Cisco

  • Guest
Re: Molokai Hoe: Fuel and Hydration
« Reply #1 on: October 05, 2010, 01:16PM »
Good looking out Christian!  I greatly appreciate the advice!

Thanks.

Cisco

segan

  • Guest
Re: Molokai Hoe: Fuel and Hydration
« Reply #2 on: October 05, 2010, 01:21PM »
Christian, thanks for posting your experiences and suggestions for hyradtion/nutrition.
You forgot to mention what kind of beer to hydrate with after the race. ;D
« Last Edit: October 05, 2010, 01:24PM by segan »

joseg

  • Men's Team
  • -
  • *
  • Posts: 12
Re: Molokai Hoe: Fuel and Hydration
« Reply #3 on: October 05, 2010, 01:42PM »
thanks for the advice muchacho

adriancano

  • Men's Team
  • -
  • *
  • Posts: 18
Re: Molokai Hoe: Fuel and Hydration
« Reply #4 on: October 05, 2010, 02:01PM »
Danke Schön Große Meister !

The "Endurolytes" really helped.

McGnarly

  • Guest
Re: Molokai Hoe: Fuel and Hydration
« Reply #5 on: October 05, 2010, 02:51PM »
Christian is a veteran Hawaii racer.  He knows what he's talking about.  He also knows about German engineering which is the best in the world.  My advice is: DONT TRY ANYTHING NEW THE DAY OF THE RACE.  If you want to use the Hammer products or other stuff, practice with them first.  Use some of the stuff tonight at practice or during your next 1-man workout or cardio activity.  Do not wait until the morning of Molokai to try something new.  I've seen guys get all amped up and start slamming things given them from every paddler around who has extra pills, drinks, gels, etc.  The result: they vomit and in about 30 minutes they are out of the race.  Don't even try any new seasickness meds if you haven't already practiced with them during Catalina or other 9-man races.  

Phillipuk

  • Inactive
  • -
  • *
  • Posts: 70
Re: Molokai Hoe: Fuel and Hydration
« Reply #6 on: October 05, 2010, 03:30PM »
Thanks Christian!

And thanks for raising that point, Jeff.  Francesco's story from a couple years back keeps running through my mind. :-)

painteur

  • Guest
Re: Molokai Hoe: Fuel and Hydration
« Reply #7 on: October 05, 2010, 03:34PM »
Definitely correct Mc Gnarly on not using stuff you haven't tried before.
I only suggested one product from Hammer as insurance so to speak. Personally I package hour bags for the race which contain: Race Caps Supreme, Anti Fatigue Caps Endurance Amino, Endurolytes. I also keep Energy Surge on standby for under the tongue. For four days before the race I take Race Day Boost and last but not least I take Chromemate and Tissue Rejuvenator on race day and after the race.
Now you definitely don't have to go as far as I do but this is what worked for me after some trial and error. You have little control over anything in this race except your body. Also this year our "55+" crew is very competitive and I'd hate to loose based on my sloppy preparation.
As you can tell I'm very excited about this year.
Above all have FUN

Chris King

  • Men's Team
  • -
  • *
  • MDR Comm. Boating Council
  • *
  • Posts: 135
Re: Molokai Hoe: Fuel and Hydration
« Reply #8 on: October 05, 2010, 09:43PM »
Hey Guys:
Have a great race...particularly first timers.....enjoy your time over there (hanging out, rigging, racing, celebrating etc.)..I'm sure you will have some great stories to share (the past three crossings have had some classics)...cant wait to hear them...you have some great experienced guys with you....have a safe and memorable crossing!
Chris

Dale

  • Inactive
  • -
  • *
  • Posts: 51
Re: Molokai Hoe: Fuel and Hydration
« Reply #9 on: October 06, 2010, 12:16AM »
After 1 hour of paddling your body needs food. I eat Fig Newtons, There small and bite size and soft.
Have a fun time at Molokai guys. When you get back take 2 week off from paddling then get back on the 1-man.

Earl

  • Coach
  • -
  • *
  • Men's Team
  • *
  • Equipment Managers
  • *
  • Posts: 323
  • "You are what you make of yourself!!"
Re: Molokai Hoe: Fuel and Hydration
« Reply #10 on: October 06, 2010, 07:50PM »
  Best with Potassium and Magnesium is Pineapple each crew buy 2.  Slice, ziplock it and refrig. Comes Sunday nice and cold. Good source of food and electrolyte.  The rest in gatorade and water. When in the Escort boat keep stretching and line those spine back into alignement, it will last you longer than a twick back.  1 hr. before the end, RedBULL is good.
   When it's rough, watch the bow, it canl hit your head.  Swim into or back toward your canoe always anticipate and line each other and watch each others back. Take time to zip up and velcro in. Push with your knee up, water that's in your lap.  Assign a team captain in your crew,  manage your logistics (bags, slipper, hydration and food out of the main bag)in the loading dock. Check your rigging somebody may have cut it loose, check the front and back duck tape.  On the finish don't wait around,  find a spot/tire in the beach and unrigged your boat (team effort) it get very crowded find Gilbert or Sunny where they want your boat at. AMA's head goes infront of sit 3 and ley it down on top of 4th and 5th sit, guys take care of your equipment/boat first. Account your paddle your rigging rope/ straps and rubber.  Guys in the Escort boat on the finish get your TEAMates stuff out and careful that pavement in the dock in very hot get your slippers and met your crew in the sand.  Then get yourself/ TEAM a drink and say BOOOYAAA!!!!  
    Don't leave anything behind, paddle hard and  pace yourself but try to really watch those bump they're faster than your own effort. Get 'em and ride them they will save you lots of energy at the end. Get the small one- it will lead you to the BIG ONE.  
  ...SUNDAY...EAST WINDS 20 KT. WIND WAVES 6 TO 8 FT. NORTHWEST SWELL
4 TO 5 FT. SCATTERED SHOWERS.
Look's like going to be fun, a MINEHUNE is tikling me !. Maybe straight toward Diamond head or a little north since tide going down buy the time you guys head  to the finish and that Nort swell on your backside but Wind  will be behind you.

Have good paddle guys! IMUA!!!
« Last Edit: October 06, 2010, 08:37PM by Earl »
“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves."

" Be like Water-Formless shapeless "

Chris King

  • Men's Team
  • -
  • *
  • MDR Comm. Boating Council
  • *
  • Posts: 135
Re: Molokai Hoe: Fuel and Hydration
« Reply #11 on: October 06, 2010, 08:50PM »
Earl...you are the best.....classic..
Chris

painteur

  • Guest
Re: Molokai Hoe: Fuel and Hydration
« Reply #12 on: October 06, 2010, 09:39PM »
My back is twicked already!!
Easy on the caffeine brothers. It is a diuretic!
Otherwise right on Earl !
« Last Edit: October 06, 2010, 09:40PM by Christian »

Dale

  • Inactive
  • -
  • *
  • Posts: 51
Re: Molokai Hoe: Fuel and Hydration
« Reply #13 on: October 06, 2010, 10:09PM »
Don't forget to Duct tape the hoops in

Phillipuk

  • Inactive
  • -
  • *
  • Posts: 70
Re: Molokai Hoe: Fuel and Hydration
« Reply #14 on: October 07, 2010, 01:28AM »
You guys are awesome.  Thanks for all the well-wishes and advice.

Earl, great stuff about the scene at the finish line!