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

https://www.precisionhydration.com/ - Leaders in triathlete sweat testing and hydration, with multi-strength electrolytes that match how you sweat. Get 15% off your first order With the code OXYGENADDICT15

You can book a 20 minute free hydration strategy video call with a hydration expert here: https://www.precisionhydration.com/book-a-sweat-expert-call/

Mention you heard about it on the Oxygenaddict Triathlon Podcast and you’ll be entered in a free draw to win a £50 Precision Hydration bundle !

http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a skype call with Rob or the Team here

Listeners of the show can get a free 30 day trial of the Yoga15 program here:https://yoga15.com/oxygenaddict

You can read more about Tom Crossland and his 3000km 90 day run around the UK - RunToRefuge - at RunToRefuge.com

Join the Oxygenaddict Triathlon Community page on facebook here: https://www.facebook.com/groups/666558563716897/

Listen on Spotify: http://bit.ly/OATriPodSpotify

Listen on iTunes: http://bit.ly/OATriPodiTunes

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