Lowrez, the boundaries on the Comrades grid are sub 3.00, sub 3.20 sub 3.40 sub 4.00 and....can't remember after that but the green numbers I believe don't have to qualify and make up a large block just behind the sub 4.00 group, so arguably it's worth qualifying sub 4.00 but.
I noticed this morning that there's a pretty good exchange rate on the Rand at the moment folks.
Well that's all good then not a scam. I have been given the OK from the physio to do 2 mins on the treadmill (sprained ankle in May....my qualifier was going to be Abingdon ) I'm back! But won't be at Abingdon obviously.
It will be good to see you too SD and all the old hands.
DK, I had to laugh at the split bladder..it's a hard man that doesn't head to A&E with a split bladder.
Duda you need to read a bit more, the idea that fluids need to be replenished at the same rate as they are lost is wrong. Both fat and glycogen tie up water which is lost or made available when they are used. Therefore if you loose 1ltr an hour and are capable of absorbing 750ml you could be over hydrating as the water held in fat and glycogen can't and don't need to be replaced on the fly.
Take a look at Noakes 1985 (Law of Running) there are some figures of interest there and there are some interesting interviews with him on Marathontalk. The notion that the more you drink on the bike the better placed you will be on the run may not be the case. A car doesn't need to have a full tank to keep going you just have to put enough in so empty isn't reached.
I do agree though that if you're doing 2 sessions per day 6 days per week you need to stay on top of the hydration in each session not to get through the session but to prevent a deficit 3 or 4 sessions down the line. I used to drink a pint of water as soon as I got up, go out to run drink another on my return and then have breakfast.
I find that if I'm doing 5 runs per week consistently combined with working outdoors, I can drop 5lbs or more between Monday and Friday but it's regained over the weekend, it's all water loss and and is about 3% of body weight. So how come I still function?
In longer distance races I've found that if I start hydrated and by that I mean being hydrated over the 3 days beforehand, on race day I can drink half a ltr of water when I get up, have breakfast and drink no more before the start and nothing until after 10k, then little and often. I still see people on the tube on the way to VLM swigging right up to the start and having to pee every 20mins because they are worried about not drinking enough.
The best approach is to experiment and see what works, read everything and use your head.
Back to the question. If you want too carry more water and not stop it's on the bars or on the back. I can get 2 1ltr bottles into the cages on my bike, you could empty these into a profile tribar bottle once it's empty they hold close to a litre. That's 3ltrs, start hydrated which you are not after the swim remember and that should do you.
And the answer I've found by chance is yes because a pair of cups comes loaded with one bearing on the non drive side. Bearings are sold in pairs (which I don't need) and are more expensive than a pair of cups with one bearing? That's mad - why don't they just supply the lot in the box?