Andrew Raynor Dover New Hampshire NH

Triathlon information in New Hampshire

NUTRITION, HYDRATION, TRAINING FOR CONDITIONS

Andrew Raynor Dover

NOTE: This is a sample of the type of content we will be offering in the C26 Online Hub. Currently the content is only available to our active and Systems Plan athletes. For more information on our community and coaching, please visit: c26triathlon.com
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Struggling with motivation? Always need something to train for?

Find a story that will ground you, like the one at the beginning of this podcast. 

“I had GI issues” might be one of the most commonly uttered phrases in triathlon, but why does it keep popping up? Probably because we don’t train enough to our NUTRITION and HYDRATION. We hate to say it, but Nutrition takes practice and there are hundreds of variables, like did you have spicy food and 3 margaritas last night? Today, we give you some better ways to keep your energy and stomach solid on the way to a great race. For more detail, please check out the podcast. 

Liquid vs solid nutrition on the bike? Benefits of each? 

Coach Robbie is a fan of as much liquid as you can over solid because it’s more digestible. But, it’s also personal preference. Some athletes can’t do solids, but others get hungry and need to change up. On a half, Coach goes all liquid. On a Full, he will bring Clif Blocks to satiate what seems like a hunger, but isn’t. Liquid is easier to take in, but it’s also very dependent on effort. If an athlete is going at a very high effort level and intensity for say a Half, it’s much harder to take in solid food. A full Ironman gives you more opportunities at “less effort” to take in solids. 

How do you experiment with nutrition throughout training?

If you’ve found something that works, then we don’t see the point in experimenting. But, if you don’t feel like you know what works, you can try different brands. A great way to experiment is on the trainer. You can figure out if you’re not getting enough and will bonk. A good time to do this is before it gets super hot out because there are many more variables. GI issues are one of the biggest things. Don’t get too scientific, but your “experiments” need to be consistent. Is it because of the nutrition or the fact that you had Mexican food and 3 margaritas last night? Try to have the exact same meal the night before a big ride or run. This helps you pinpoint the problem. Work backwards and figure out what changed from the last time. Make things consistent or your experiment isn’t an experiment. Start on the trainer so if you fail you’re not stuck somewhere. Also, the winter is a great time to train your gut to take in more calories. It’s how many calories can I take in per hour and how does that make me feel? Can I add more? There’s a lot of ways to do it. Just pay attention and remember that a lot of what you’re fueling for on the bike, is the run.

Is there a good way to calculate liquid needs in training to thread the needle between over/under hydrating?

This is what Coach Robbie does. He takes in straight liquid nutrition. Two weeks before a race he’ll do his last long ride in full race gear to simulate things like an aero helmet, or full kit. That may make you feel hotter and your perceived effort feel different. So, you may sweat more because you’re coming out of the water hot. Every 15 minutes his Garmin goes off, alerting him to take in liquid calories. One swig of mixed nutrition with 2-3 big swigs of water. Other than that, he simple drinks to thirst. One, the mouth and stomach are the north and south. If the mouth asks for fluid, feed it. If the stomach is saying it’s too full, listen. It takes energy for your body to digest. Your hydration intake for a race depends on your preparation temps as they apply to what the race conditions will be. 

How to train for a race that is no where close to the conditions you have to train in? (IE a hilly course when you live someplace with no hill access. Training for heat in a cooler climate)

Create your conditions. It’s honestly that simple. Replicate as close as you can. If it’s a hilly course, get on your trainer and do big gear work. If you’re training for heat, put on layers or work the trainer/treadmill with no fan. These aren’t recommended when you’re doing quality sessions, however. The trainer is one of the most valuable tools you can use. If you’re in a hilly place and doing a flat, aero necessary course, practice aero on the trainer. If it’s a flat run and you live in a hilly place, keep the hills for running, but vary at a track or on the treadmill. 

Is your heart rate monitor slowing you down? 
Yes. 

Would you ever consider trying to start your own triathlon event?

We’ve thought about it, but dealing with politicians and city officials is too much and it takes away from what we love, the answer is no. Camp is stressful enough.

Should I or shouldn’t I do this race? What factors do you recommend taking into consideration?

The number one factor is . . . your gut. What is your gut saying and how many validating excuses does it take you to eliminate that gut feeling? It’s not easy to say no, but you really have to do it if your gut is saying it’s a bad idea. “Yeah, but’s” are a great indicator. Does it feel right and make sense? So often we force things. Monday’s are my “post-race-must-race” discussions. Don’t overeat on racing. Let it digest. Don’t get caught in the moment. 

NOTE: This is a sample of the type of content available in the Online Hub for our Active and Systems Plan athletes. For more information, please visit: c26triathlon.com.

Andy Raynor Dover

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