Andy Blow on Hydration and Nutrition
from Endurance Innovation Hosted by Michael Liberzon
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love. 4:30 the PH ‘3 levers’ concept 6:30 1st lever - water Optimal intake depends on many variables: personal sweat rate, intensity, weather conditions, event duration Some net fluid loss during training is to be expected and is normal / desirable Typical intake ceiling is ~1,000mL/hr, but exceptions are common with folks able to drink and tolerate more fluid, but this likely needs to be trained How to measure sweat rate PH sweat rate calculator Do bigger athletes sweat more? Role of event duration on sweat rate The value of experience and listening to the body What is a reasonable frequency of urination on the bike? How to raise the max consumption ceiling beyond 1000mL 31:00 2nd lever - sodium Very wide range of ideal sodium supplementation due to variability in both sweat rate and sodium concentration in that sweat Sodium concentration in sweat varies greatly from 250mg/L to over 1800mg/L The resultant danger of hyponatremia Sweat concentration testing: PH lab test or online questionnaire How does knowing your sweat sodium concentration help you design your hydration strategy? Sodium preloading strategies 48:00 3rd lever - carbohydrates The value of decoupling CHO from fluid intake PH Carb Calculator is a useful resource Front-load your race nutrition while on the bike The PH approach to carb fueling Recording what you did and what works is valuable Reach out to the PH team at [email protected] , visit their website, and check out the Facebook and Instagram pages.
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