Race Day Fueling and Hydration Strategy with Andy Blow

Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count a couple of top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalising your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specialises in helping athletes nail their fueling and hydration strategies for training and competing. 

Key Blogs

Hydration:

• Why sodium is crucial to athletes performing at their best

• How to START hydrated

• Are you a salty sweater?

• How to measure your sweat rate

• Why do athletes suffer from cramp? 

Fueling:

• How much carbohydrate do athletes need per hour?

• Which energy products are right for you?

• How to train your gut

Try some of their online tools here:

• Quick Carb Calculator  

• Free online Sweat Test

• Book a free 20-minute hydration and fueling strategy video consultation

• Didn't catch the discount code to get 15% off your first order at www.precisionfuelandhydration.com? Drop the team an email at hello@pfandh.com and they'll be happy to help get you started 

Timestamp:

00:00 - Introduction
00:18 - Andy Blow - Sports Scientist and Precision Hydration Founder
01:30 - Fuelling: The extra leg in an endurance race
03:50 - Why fuelling and hydration is more important for Triathletes
05:00 - How Andy solved his fuelling and hydration issues as a professional triathlete 08:25 - The journey to perfecting Andy's hydration
11:45 - The mistake of overhydrating
15:20 - Warning: The Dangers of hyponatremia
18:25 - The 3 "Levers" System
21:10 - What lever is most important for you
24:00 - How race intensity affects your fueling and hydration intake
28:18 - Understanding the levels of variance among individuals in term of their fluid and sodium loss
36:10 - More is not always better in hydration
37:10 - The importance of practicing your race day hydration strategy
39:20 - The at home sweat test
42:14 - Overcompensating vs Under-compensating
47:47 - How to recover from underfueling and overfueling?
52:50 - Why it is important to practice race nutrition in training
55:16 - How caffeine affects an athlete
59:30 - The 2 variables of caffeine
1:01:10 - How does caffeine affect sodium balance?
1:03:23 - How to use caffeine gels properly
1:05:35 - How much fluid should you aim to replace
1:10:16 - The accurate way to know your sodium loss
1:11:40 - Key indicators of sodium loss
1:14:06 - The risk of taking in too much salt
1:15:55 - Involuntary Muscle Spasms: A potential indicator of sodium loss?
1:17:40 - Andy's final message about hydration: No One Size Fits All

 

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