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 [email protected] 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   The Get Fast Podcast is brought to you by TriVelo Coaching, where we help triathletes and cyclists like you, Train Smarter to Race Faster. Your hosts are Australian Triathlon Ironman Champion and HEAD COACH of TriVelo Coaching Gerard Donnelly, and his son Jordan Donnelly. If you want to learn how to TRAIN SMARTER and RACE FASTER, you can join our weekly coaching email, just go to: getfastpodcast.com Some of you might already be in there, but many of you won’t be and so this is our official invitation for you to come and join our free community: www.facebook.com/groups/trivelocoaching Check us out on Instagram: https://www.instagram.com/trivelocoaching/ Disclaimer: The Content in this podcast is in no way intended to be medical advice, treatment or diagnoses. None of our Content is intended to imply that any products mentioned, remedies or information provided are intended to prevent, diagnose, cure or alleviate a disease, ailment, defect or injury or should be used for therapeutic purposes. The Content is intended to assist you with running, cycling, swimming or triathlon and should not be substituted for medical advice by your healthcare professional. We do not accept any liability for any injury, loss, or damage incurred by the use or reliance on our Content.See omnystudio.com/listener for privacy information.