Andy Blow on Hydration and Nutrition

What this episode covers

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! 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 [https://cdn.shopify.com/s/files/1/0992/2648/files/Precision_Hydration_Sweat_Rate_Calculator.xlsx?v=1600092996] * 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 [https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy] * 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 [https://www.precisionhydration.com/products/pf-30-gel/#thecarbcalculator] 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 [https://www.precisionhydration.com/], and check out the Facebook [https://www.facebook.com/precisionhydration]and Instagram [https://www.instagram.com/precisionhydration/]pages.