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.