443 Fuelling, Electrolytes and Hydration for Triathlon, with Andy Blow

A special edition of the show, helping you to work out your optimal fuelling strategy for Ironman, 70.3, Olympic and sprint distance triathlon, as well as running and cycling endurance events. We cover the science of calorie intake, electrolyte intake, and fluid intake, as well as some personal experience and stories from the endurance world, to help you work out the best plan for you. This is a conversation with Andy Blow, ex-pro triathlete, from Precision Hydration.

Here are some key reading points, and links to various calculators and blog posts mentioned in the show.

The 3 Levers for fueling endurance performance

• The 3 Levers for fueling endurance performance - This could be a good starting point as Andy outlines the 3 acute costs of taking part in endurance exercise for an athlete, namely calories burned (mainly in the form of carbohydrate), sodium and fluid.

• The way to learn how to ‘pull the levers’ correctly is to understand the ballpark levels of replacement that are usually needed for each one. You can further refine these levels on the basis of your own deeper knowledge of your personal requirements.

Know Your Numbers

• How much carbohydrate do athletes need to perform at their best?
  This blog helps athletes 'Know Their Numbers' and pull the 'carb' lever correctly by helping them understand how much carb they should be aiming to consume per hour for their activity and for the duration they're performing.

• And we've created a Quick Carb Calculator for athletes to take so that they can hit those numbers during training and races

• Once an athlete Knows Their Numbers, they'll need to consider how they're going to get those carbs on board and which energy products are right for them - will they use real food, gels, chews, isotonic drinks, bars? The decision on the best forms of carbs for them will come down to personal preferences and will require some trial and error during training.

  Sponsors

  Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here

  Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

  Listen on Spotify: http://bit.ly/OATriPodSpotify

  Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

  precisionfuelandhydration.com

  Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

  If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

442: How to Taper For Ironman

In this episode, coaches Rob Wilby and Chris Palfreyman delve into the critical phase of training for an Ironman triathlon: the taper. They demystify what tapering truly means and why it's an essential part of your race preparation.

In this episode, you'll hear:

• An in-depth discussion on understanding tapering, including its importance in the overall training regime for an Ironman triathlon.

• Insights into the ideal tapering duration and structure. They debunk common misconceptions and explain why a two-week taper is often more suitable for age-group athletes, outlining what your final two weeks of preparation should look like.

• An exploration of the delicate balance between rest and activity during the tapering phase. The coaches emphasize the 'rest more, train less' mindset and offer guidance on how to keep moving while allowing the body to recover.

• Practical nutrition and hydration strategies to adopt during your taper. From carb-loading techniques to maintaining proper hydration, they share tips to fuel your body for peak performance.

• A deep dive into the mental aspects of tapering, including strategies for handling 'taper madness', setting realistic goals, preparing a comprehensive race preparation document, and fostering a positive race mindset.

Join Rob and Chris for this informative episode and optimize your tapering strategy for your next Ironman. Be sure to subscribe to The Oxygenaddict Podcast to not miss future episodes. Enjoy the show!

Sponsors

Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

441: Training and Racing in the Heat

In this episode, hosts Coach Rob Wilby and Coach Chris Palfreyman take a deep dive into the challenge of performing in high temperatures. They explore the physiology of how our bodies react to heat during exercise, the effects of humidity, and the complex task our circulatory system performs to balance oxygen delivery and temperature regulation.

In this episode, you'll hear:

• Challenges of Heat: How our body generates heat during exercise, and how cooling mechanisms, particularly evaporative sweating, can be impacted by high humidity.

• The Role of Blood: A discussion about how blood plays a multifaceted role, delivering oxygen to muscles, transporting heat to the skin for dissipation, and supplying the GI system for nutrient absorption.

• Preparing to Race in Heat: Understanding the importance of increasing blood plasma volume to cope with heat stress and strategies to achieve this.

• Heat Acclimation Training: Discussion on strategies to acclimate your body to heat through controlled exercise conditions, and why this should only involve easy workout sessions.

• Sauna Protocol: Insights into the benefits of post-workout sauna sessions, the recommended duration, and crucial hydration guidelines to follow for rehydration in the hours following.

• Hot Water Immersion: The benefits of hot baths post-workout, guidance on temperature, duration, and frequency, along with hydration strategies to follow for rehydration in the hours following.

• Assessing the Acclimation Progress: Identifying the signs that your body is acclimating to the heat, such as earlier sweat onset, increased sweat rate, a feeling of ease when exercising in heat, and mental readiness to tackle exercise in high temperatures.

  
  In this episode, triathletes will learn strategies to prepare, adapt, and thrive when racing in heat, ultimately enhancing their performance and safeguarding their health in hot conditions.

Sponsors

Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here

Watch on youtube: https://www.youtube.com/@TeamOxygenaddict

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes

precisionfuelandhydration.com

Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. 

Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.

If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.