Race Day Fueling and Hydration Strategy with Andy Blow

Get Fast Podcast - Triathlon, Ironman & Cycling Coaching Advice

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 [e-mail] 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.

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