Be careful of assuming the white deposits are salt deposits - research has shown this to contain a lot of calcium - hence the emphasis for road cyclists to do either running, MTB or gym for impact excercise to improve bone density. Many road cyclists at age 40 have been found to have bone densities equivalent to 80 year old people.
Regarding over-dilution - I must strongly agree with Leon - research shows this to be dangerous - I have often complained at water tables that they over-dilute the power aid - this causes the cells to over-hydrate and not be able to absorb nutrients, with DANGEROUS effects - google Tim Noakes reearch on over-hydration and how much MORE dangerous it is than dehydration. Cramping though - even the experts cannot put this one to bed. Many theories, but no one proven answer. From: [email protected] [mailto:[email protected]] On Behalf Of Leon van der Westhuizen Sent: 05 April 2013 10:01 AM To: [email protected] Subject: RE: [D&D-chat] Salt tablets to stop cramping? No, I don't think so. I don't disagree with the author. No wait, actually I do J If you look at my helmet straps, and you can't then tell me I don't sweat (lots of) salt out and my mineral levels are good and the same as before. Point is, IMHO, you do sweat out salt, and in my case lots of it. And by salt I now mean Sodium Chloride (predominantly), as well as Potassium Chloride and various Magnesium salts. There are others of course, but these are the main ones. I agree with the overdilution by consuming too much water. I have personally witnessed this on a Sabie Experience. However, demineralisation is exactly the same effect. Both of these may lead to a condition known as hyponatremia, which is life threatening. Rather dehydrate, it won't kill you as easily. seriously. I cannot just drink water and expect my electrolyte levels to remain correct. Maybe you're different. I don't know. I'm certainly not gonna try to tell you to consume so mg of this or that. Obviously acclimation to race conditions will help. But I mean, really? You're doing the PE Ironman, and you're training in Pretoria? Ok... good luck. The bottom line is as Francois said. If you push your body beyond what it's trained for, it will fail. Sooner rather than later. Cramping is only one failure mode. (And believe me, I know how to cramp..) For me, racing in cold conditions leads to less cramping, because I sweat less, I suppose. In any case, you can't fully replace what you use. Not water, electrolytes or calories. Your body can't handle it. Training training training. That's 95% of your (my.) problem. The other 5% is supplementation. I've found a couple of products that help stave off cramps, and a couple that help once cramps begin. It's up to you to experiment and see what works for YOU. Peace out J From: [email protected] [mailto:[email protected]] On Behalf Of Donald Klopper (GMail) Sent: 04 April 2013 16:46 To: [email protected] Subject: Re: [D&D-chat] Salt tablets to stop cramping? You're missing the point. On Thu, Apr 4, 2013 at 3:57 PM, Leon van der Westhuizen <[email protected]> wrote: It may work if your deficiency is salt. But there are other minerals involved. Rather take a full spectrum mineral supplement like Hammer's Endurolytes or some such. Or drink a balanced drink with the required electrolytes in. From: [email protected] [mailto:[email protected]] On Behalf Of Donald Klopper (GMail) Sent: 04 April 2013 15:31 To: [email protected] Subject: [D&D-chat] Salt tablets to stop cramping? A friend sent me this... and in my experience, I think the author (unknown) is on to something. Should I be taking salt tablets during an Ironman? Sodium or salt tablets are actually not absolutely necessary in an endurance event. If you have trained in conditions of similar temperature to the racing conditions then you will have no issues as far as proper hydration goes your body will be perfectly adapted to them. Scientific research has shown that sweat is predominantly hypo-tonic meaning more fluid is lost due to sweat as opposed to salt. Generally when we sweat our sodium levels can become more concentrated due to more fluid as opposed to salt loss and consuming fluid will balance this out. Over consuming fluid however will lead to electrolyte dilution and in that case can be an issue. Dr Ross Tucker interestingly demonstrated research done on sports drinks that had high levels of sodium and potassium in them and showed the impact on electrolyte balance was actually negligible. It all boiled down to hydration management and that is consuming when you are thirsty and not preempting thirst. The most critical factor is not to over hydrate. In the case of where you are racing in much hotter conditions than you are used to during training, then a salt tablet might not be a bad idea as your body will lose a lot more fluid and minerals due to poor acclimatization. This should always however be experimented with and not done on guess work. Dehydration is not a major cause of cramping by any means. The major cause is under trained muscles or possibly over hydrating. 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