I've created a carbohydrate loading plan for you which you can download for FREE! 🙂 The link is: www.nutritiontriathlon.com/carb-loading-plan If you found this video or my plan useful, please consider becoming a member of my channel by clicking below. It really helps me to provide you with as much helpful content as possible. Thank you! ruclips.net/user/NutritionTriathlonmembership
Do you prefer this type of video which is more of a straight up, educational style one or part 1 which is a vlog type video going through the food before my race? Would love to hear your thoughts!
Thank you so much for digging this out and sharing it with us. very practical info that can be used immediately. Haven't seen the first blog but like this straight to the point educational style a lot. John.
Great video, thanks for the really helpful info and nutriational inspiration. I preferred this more direct version - really clear and I was less concerned about you crashing the car! Thanks again
Keep coming back to you for nutrition tips and have downloaded the loading plan. 36 hours sounds good and I'll start prepping for my first Olympic Tri in just over two weeks. Thanks!
How much electrolytes (in mg or number of tabs) should you have throughout the day before a race? I had quite a few of them the day before a 70.3 and didn't have that great a race. Is it possible that my body just became used to them and then didn't process them as well during race day leading to cramps/severe fatigue?
Hard to say exactly because that also depends on what food you're eating and the salt content of that. Personally, I put an electrolyte tablet, which contains about 350mg of sodium, into a 500ml bottle of water and I usually have two or three of those, alongside plain water, throughout the day depending on how thirsty I feel. But as far as getting used to it - no. Your body will respond to sodium the same way so there shouldn't be any problem with your body getting used to it and then not absorbing it on race day. I suspect there is probably another reason why you didn't have as good a race as you'd hoped - unfortunately there can be lots of reasons!
@@NutritionTriathlon Ace thanks for the response. I think it was because I had too many carbs on the bike and not enough fluids to compensate as I imagine if you have a lot of carbs then you need a lot of fluid to be able to digest it all properly?
Not necessarily - you should be able to absorb carbohydrates without fluid. Gels/bars/chews are designed to be easily absorbed and don't need liquid for that. However if you used a drink mix but added less water than advised that could cause some upset. It may be that you simply weren't able to absorb the amount of carbohydrates - do you know how many carbs you consumed per hour in grams? And had you practiced consuming that exact nutrition before the race, including practicing at race pace?
@@NutritionTriathlon I do yeah as I biked 2hr30 and had in total 226g of carbs (2 beta fuel sachets and 3 SIS gels) so about 90g an hour. I had practised it in training beforehand at race pace but not in the 30+ degree heat that we reached on race day! I've got another race this Sunday and I'm going to try 1 beta fuel sachet (80g carbs) and 4 gels (88g of carbs), whilst doubling my sodium intake and give that a try! It won't be as hot so hopefully works better!
Hey Richard. Whilst you might be tapering off your training, this doesn't change the advice around carb loading. That's actually a common misconception around carb loading and one of the reasons people don't carb load - but it's completely wrong. The benefits of carb loading properly are independent from you tapering your training, so you absolutely should still do it and 'go mad'!
@@NutritionTriathlon I guess it depends how fat adapted you are. If you're used to always being fueled with carbs then you're going to need far more 'loading' than someone who is more fat adapted.
This isn't true either, sorry. If you're doing any sort of glycogen dependent race, eg. Lasting more than 90 minutes, everyone will benefit from carb loading properly. Unless you're a ketogenic athlete, so plan to consume no carbs at all, there is no reason not to carb load properly. Being 'fat adapted' doesn't influence your need to carb load
I've created a carbohydrate loading plan for you which you can download for FREE! 🙂
The link is:
www.nutritiontriathlon.com/carb-loading-plan
If you found this video or my plan useful, please consider becoming a member of my channel by clicking below. It really helps me to provide you with as much helpful content as possible. Thank you!
ruclips.net/user/NutritionTriathlonmembership
Do you prefer this type of video which is more of a straight up, educational style one or part 1 which is a vlog type video going through the food before my race? Would love to hear your thoughts!
Thank you so much for digging this out and sharing it with us.
very practical info that can be used immediately.
Haven't seen the first blog but like this straight to the point educational style a lot.
John.
Thanks for the feedback John, glad to hear it!
Great video, thanks for the really helpful info and nutriational inspiration. I preferred this more direct version - really clear and I was less concerned about you crashing the car! Thanks again
Hah, noted! You're welcome, and thanks for the feedback, it's good to hear what works best 🙂
Keep coming back to you for nutrition tips and have downloaded the loading plan. 36 hours sounds good and I'll start prepping for my first Olympic Tri in just over two weeks. Thanks!
Awesome, I'm really glad to hear that 😃 good luck with your first Olympic, that sounds great! I'm sure you'll have heaps of fun!
Hi, I'm a runner from Brazil and I love your videos.
Nice to hear from you Thiago! Thanks for the support
Incredibly informative video! Appreciate the explanations behind it all. Running my first tri this Sunday so glad I've come across this 👍
That's great to hear - thanks for letting me know! Good luck in your race on Sunday and enjoy it! 😃
How much electrolytes (in mg or number of tabs) should you have throughout the day before a race? I had quite a few of them the day before a 70.3 and didn't have that great a race. Is it possible that my body just became used to them and then didn't process them as well during race day leading to cramps/severe fatigue?
Hard to say exactly because that also depends on what food you're eating and the salt content of that. Personally, I put an electrolyte tablet, which contains about 350mg of sodium, into a 500ml bottle of water and I usually have two or three of those, alongside plain water, throughout the day depending on how thirsty I feel. But as far as getting used to it - no. Your body will respond to sodium the same way so there shouldn't be any problem with your body getting used to it and then not absorbing it on race day.
I suspect there is probably another reason why you didn't have as good a race as you'd hoped - unfortunately there can be lots of reasons!
@@NutritionTriathlon Ace thanks for the response. I think it was because I had too many carbs on the bike and not enough fluids to compensate as I imagine if you have a lot of carbs then you need a lot of fluid to be able to digest it all properly?
Not necessarily - you should be able to absorb carbohydrates without fluid. Gels/bars/chews are designed to be easily absorbed and don't need liquid for that. However if you used a drink mix but added less water than advised that could cause some upset.
It may be that you simply weren't able to absorb the amount of carbohydrates - do you know how many carbs you consumed per hour in grams? And had you practiced consuming that exact nutrition before the race, including practicing at race pace?
@@NutritionTriathlon I do yeah as I biked 2hr30 and had in total 226g of carbs (2 beta fuel sachets and 3 SIS gels) so about 90g an hour. I had practised it in training beforehand at race pace but not in the 30+ degree heat that we reached on race day! I've got another race this Sunday and I'm going to try 1 beta fuel sachet (80g carbs) and 4 gels (88g of carbs), whilst doubling my sodium intake and give that a try! It won't be as hot so hopefully works better!
Good luck this weekend then! Enjoy it and let me know how it goes! :)
Remember you're also tapering off your training so you don't actually need to go mad on the carbs.
Hey Richard. Whilst you might be tapering off your training, this doesn't change the advice around carb loading. That's actually a common misconception around carb loading and one of the reasons people don't carb load - but it's completely wrong. The benefits of carb loading properly are independent from you tapering your training, so you absolutely should still do it and 'go mad'!
@@NutritionTriathlon I guess it depends how fat adapted you are. If you're used to always being fueled with carbs then you're going to need far more 'loading' than someone who is more fat adapted.
This isn't true either, sorry. If you're doing any sort of glycogen dependent race, eg. Lasting more than 90 minutes, everyone will benefit from carb loading properly. Unless you're a ketogenic athlete, so plan to consume no carbs at all, there is no reason not to carb load properly.
Being 'fat adapted' doesn't influence your need to carb load
3 minutes in and not one bit of advice
Haha, go easy on it, it's an old video! 😉 The advice is still good though, even if the delivery isn't the best 🙂