Fueling & Hydration Solutions for Half Ironman Triathlon

Coach Chris, Registered Dietitian, Sports Nutritionist and Hydration Expert guides you through one of her favorite topics: fueling and hydrating for triathlon!

In today’s episode, she presents 3 of the most common fueling & hydrating mistakes that half ironman triathletes make and how to fix them.

Common mistake #1: Improper pacing and training for half ironman triathlon

–>Most triathletes go too hard on the swim and bike and have a terrible run. Learn what a good pacing strategy is for the bike.
–>The more experience you have at this distance, the easier it will be to pace better and even fast. She explains why this is a bit of a unique distance for fueling and hydrating.
–>Learn why it’s still important to train at less than 70% VO2Max.
–>Learn why it may be easiest to get a coach in order to make sure you’re training and pacing properly to set you up for success.

Common mistake #2: Lack of self knowledge of what your body is doing during exercise (and how that’s related to fueling)

–>Science rules! Learn how the experts at The Endurance Edge use metabolic and sweat testing to determine the appropriate fueling and hydration solutions for your specific needs, including how fat and carbs play into this.
–>Hear what general recommendations are, and what types of diets or athletes may need more or less fuel and why.
–>Learn what types of symptoms you may experience if you’re overeating while racing and how knowing your body will help dial in your needs.
–>Learn pro tips on how to determine if you’re hydrated, including some easy methods and more involved methods.
–>Find out why knowing your electrolyte losses and being able to properly replenish them may just totally transform the way you feel during training and racing.
–>Identify the 3 pieces to keeping you appropriately hydrated and why your fueling plan will differ at this distance than at Ironman or Sprint or Olympic distance.
–>Learn why it’s important to have a sports drink that actually tastes good and what else it should have in it.

Common mistake #3: Not giving yourself enough time to train your gut

–>Give yourself plenty of time to train at race-specific paces so you have time to train your gut, which is an athletic organ just like your legs!
–>Learn why using someone else’s hydration plan may spoil your race and what to look for in a sports drink or components of a fueling plan.
–>Learn why it’s important to test your skills, how to do it and why it’ll save you time on race day.

Chris mentions how to measure hydration (especially if you’re someone who struggles with heavy sweating) via urine specific gravity with a refractometer, disposable pipettes and disposable urine cups.

Want to get your FREE hydration guide? It includes a urine color chart, and some other cool goodies? Get it here.

Want to get a sweat test you can do from home, then get a personal 1-on-1 consult on how to use it with Chris? Purchase it here. Enter code PODCAST and select a free hat of your choice for being a listener!

We have solutions for your fueling and hydration needs for endurance sports, military personnel, soccer players, and more. Book a free nutrition consult with Chris and we’ll get you hooked up with a personalized formula so you can quit guessing and feel confident about your plan and start to perform even better!

 

Let our experts coach you for your next triathlon event!

Book a free consult here. Learn more about our coaching programs.

Want to know the best fueling & hydration plan for your needs?

Book a free consult here. Learn more about our sweat and metabolic testing.

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