Hey, thanks for dealing with my question, much appreciated. I'm as much in the dark as you on my low hydration (or from my perspective, everyone else's high intake :)). It's not something I 'try' to do, I just don't drink that much. Several people I've ridden with have told me they would be cramping if they drunk as little as me. I've also done runs with people who carry a water bottle with them on just a 1 hour run! I'll try and up the intake a bit in the full (Lakesman in June), at least in the first half the race.
Really enjoyed this. Been figuring out my hydration for a while and got it to where I am comfortable during races. I over hydrated once during a race and the next day I paid for it really badly. Hyponatremia is not a nice experience and something I never ever want to go through again.
There is a feature of aging in which you feel less thirst than you should. I drink a regular amount, especially in the pool, but I like Alex M’s solution better.
I have to have venesections (blood taken) and I find it can take me ~3 days before being back to normal, I'll still cycle 40-60 mins a day still. Some tips have lots of water and some sugar before and after having blood taken. Rest after the blood is taken for the remainder of the day.
When donating whole blood on a regular basis, you probably want to see your physician every once in a while and have your hemoglobin and ferritin levels checked since endurance athletes are quite prone to exercise induced anemia. The problem can be aggravated when you are female and/or vegan. The symptoms of chronic anemia are slowly evolving and the patients often take a long time to find out what’s wrong.
To find out how much water I need to drink per hour I went running for an hour without fluids, making sure to weigh myself before and after my run. I also did this with biking and swimming. I need an equivalent of 2 pounds of fluids for one hour which is about 1/4 a gallon or 32ounces/900ml per hour.
That's a great place to start, but don't treat it as gospel: for me, in the winter, I can run an hour on 600ml quite easily, and in the summer I've had days where I've had over 2L per hour and still been dehydrated when i got home (a human body can only absorb about 2L per hour!). It all depends on temperature and humidity: cold dry air will take a lot of moisture from your mouth even if you're not sweating, hot dry air will actually allow your sweat to cool you more efficiently, hot and humid you will sweat, but it won't evaporate, so you have to sweat far more profusely for the same cooling, so hot and humid is worst case scenario. If you're listening to your body you'll know what you need.
@@wilfdarr 100% agree. It's not about trying to replace your fluids 1:1 (that can oftentimes be detrimental). If you head to the knowledge hub on your website and search 'how much should I drink during exercise' we dive into how to plan your fluid intake once you know your sweat rate - check it out and send over any follow-up questions.
Would have loved to learn more about “overhydration” during the race. Had a very bad experience during a long race and was told it was overhydration. What does this mean? To much water too little sodium? Not enough calories?
Sorry to hear you've had a rough time in the past. In general, overhydration in endurance events is caused by drinking too much fluid, and typically too much plain water or low-strength electrolytes, which leads to a condition called hyponatremia (very diluted blood sodium concentration). You can read more about this in the knowledge hub on our website if you search Hyponatremia.
The Wednesday after Ironman New Zealand 1997 I was bought out of an induced coma. I had collapsed at the finish with fluid intoxication/sodium deficiency. Professor Dale Speedy was conducting a paper on the subject his paper can be found in the Journal of Emergency Medicine
Have another question? All you need to do is submit your question using #gtncoachescorner at the bottom of this or any other video and we will try to answer in an upcoming episode 👇
I attempted a 50mi run on Saturday, but bonked badly between the CP3-CP4 and ended up missing the cut off (I felt ok about 20 minutes after the last runner was allowed to leave that CP). Could you please go over some of the nutrition plans that you have used on past ultras? I know everyone is different and all that but it would be good to get a few ideas for my next ultra #gtncoachescorner
In case they don't answer your question - ultra runner here, with multiple 100 miles finishes. For me, I aim for at least for 300-400 Cal per hour. First it's fast calories (e.g., gel and gummies) which gradually evolves to salty/fatty/solids (e.g., grilled cheese, avocado, bacon, (ramen), sometimes pickles, potatoes). There's only so much carb you can have before you are overloaded. I carry one bottle of water and one of sports mix - drinking water only if sport drinks makes me nauseated. Also, good to consider salt pills, especially if hot. And as the day progress, digestion becomes harder and harder. So whatever feels good is the right choice here really. Worst mistake is to force something in and puke. Equally bad is to avoid food altogether because of nausea - it will bring you down in ~10 miles. Finally, I typically dial down any nutrition to strict minimum when I'm ~2 hours from finishing.
@@runningwithsimon thank you 🙂. My plan was gels (maltodextrin) and a salt tab every 10k, and snacking up at checkpoints but I didn’t factor in the fact that that particular stretch of 12k would take a lot of time due to the hilly nature of it. I like the suggestion of moving away from gels as the run goes on. I will give that a try next time. Thanks again
You can check out a bunch of fuel and hydration plans in the Athlete Case Studies section on our website (Athletes>Athlete Case Studies>Running>Ultra). Let us know what you think!
#coachescorner #gtncoachescorner | Hi GTN team, love the channel, great content! I have a question about resting heart rates, maximum heart rates, and heart rate ranges. I am a 25-year-old male who does a fair amount of exercise, I've noticed that I have a very low RHR in the mid-high 30s, but I struggle to get my heart rate anywhere near what my "theoretical" max might be. The highest my heart rate has been in the past 2 years during an activity (using a Polar H10 chest band) is 175 which really feels like an all-out effort for me. Is this normal? Is there a way that I can get my heart rate higher? Should I be concerned about having such a low max heart rate? Thanks for any advice, keep up the great work!
#GTNCoachesCorner I GTN, thanks so much for the awesome content. I have had my first 70.3 race cancelled on June 5th but I want to complete my first 70.3. When I find a race that is feasible how should I continue my training? Should I just reset it to the same point as to where I was before this race? i.e. if the race is in 2months, should I just reset my training ti where I was 2 months ago? Thanks so much!
#gtncoachescorner Hello, thanks for the really great quality content. I register for my first triathlon (Olympic distance) with the goal to finish it and enjoy it as much as I can. I had a question about nutrition. I understood (from your videos) I don't need any electrolyte for such distance, and also that I need to take some carbohydrates. But how about taking enough calories? Should I try to match the calories I'll burn during the event (so probably 2k kcal) or is it sufficient to eat enough carbs? Thanks
Did the IM Chattanooga half this weekend. Super hot n humid day 🥵. Completely messed up my hydration by not drinking enough on the bike. Paid for it on the run when my legs started to cramp bad. I did survive and made it to the finish line tho. #gtncoachescorner are there any confirmed quick fixes for leg cramps that can be used on race day? I’ve heard of a pack of mustard with a salt tablet chewed n swallowed, but I’ve had limited success with this method. Any tips are appreciated.
We like to think that prevention is better than a cure, and hopefully with a plan heading into a big race you can avoid hydration-related cramps altogether. When looking back at 70.3 Chattanooga we'd encourage you to try and recall what you drank (both in volume terms and how much sodium you took on) and compare those numbers to your sweat rate (in similar conditions when working equally as hard) to see if simply drinking more or taking on more sodium with your fluids in future events might help. Once you have cramps, it's pretty hard to shake them quickly. You'll have to slow down, take on more fluids and/or sodium, and build yourself back into the race once things start to turn right again. Unfortunately, there aren't any quick fixes.
@@precisionfandh thanks! Great info 🤙🏽. The new GTN vid about sweat rate will help me calculate it and see what adjustments I need to make. This summer has been full of cramps, so obviously adjustments that I need to make 🫠.
#gtncoachescorner Hi GTN I am a kid and I am quite serious about triathlon I swim around five times per week with my swim club, how many times per week should I be cycling and running around school if I want to go pro
If you're swimming 5 times a week, you're training 10 hours a week. You'll have to give up some of your swims. Look for the GCN video called "10 Hour Ironman Training Week" (take a picture! 📸 LOL ... you'll understand after watching the video) Good luck!
#GTNCoachesCorner Hi GTN Team: I had a question about aero gains from shaving your legs. I have a sprint tri coming up in a few weeks and I decided to try shaving my legs since I understand it may save some time on the swim and the bike portion. I started by using a trimmer and then did a second pass with the shaver to clean things up. When my wife noticed, she told me that shaved legs on a man were disgusting and that I could sleep on the couch until my leg hair grew back. I'm wondering what I should have done differently for my wife to better appreciate the marginal aerodynamic gains of my smooth, unsettling legs. Thanks in advance.
Assume its fine to make my own cocktail of a beta fuel carb drink, and 1500mg precision hydration tablet? Seemed to work well on the bike leg of a 70.3 in the heat recently & feel like i got everything i needed, just wondering how it affects the absorption speed of both based on what he was saying about sport drink vs hydro drink #GTNcoachescorner
Ultimately, if it works for you then #ifitsnotbroke... However, in general, mixing high-strength carb and electrolyte mixes isn't a great plan. It's a little complicated to go into why here but if you drop us an email we'd be happy to dive into this in more detail?
Hey, thanks for dealing with my question, much appreciated. I'm as much in the dark as you on my low hydration (or from my perspective, everyone else's high intake :)). It's not something I 'try' to do, I just don't drink that much. Several people I've ridden with have told me they would be cramping if they drunk as little as me.
I've also done runs with people who carry a water bottle with them on just a 1 hour run! I'll try and up the intake a bit in the full (Lakesman in June), at least in the first half the race.
Really enjoyed this. Been figuring out my hydration for a while and got it to where I am comfortable during races. I over hydrated once during a race and the next day I paid for it really badly. Hyponatremia is not a nice experience and something I never ever want to go through again.
Ouch, sorry to hear that Pezza! Sounds like you're all over it now though 💪
There is a feature of aging in which you feel less thirst than you should. I drink a regular amount, especially in the pool, but I like Alex M’s solution better.
Awesome information ;) oh and golden moment 9:18
Glad you enjoyed the episode 🙂
I donated blood and it definitely affected my stamina in my long runs. Took 2-3 weeks of eating correctly to bounce back.
I have to have venesections (blood taken) and I find it can take me ~3 days before being back to normal, I'll still cycle 40-60 mins a day still.
Some tips have lots of water and some sugar before and after having blood taken. Rest after the blood is taken for the remainder of the day.
When donating whole blood on a regular basis, you probably want to see your physician every once in a while and have your hemoglobin and ferritin levels checked since endurance athletes are quite prone to exercise induced anemia. The problem can be aggravated when you are female and/or vegan. The symptoms of chronic anemia are slowly evolving and the patients often take a long time to find out what’s wrong.
To find out how much water I need to drink per hour I went running for an hour without fluids, making sure to weigh myself before and after my run. I also did this with biking and swimming. I need an equivalent of 2 pounds of fluids for one hour which is about 1/4 a gallon or 32ounces/900ml per hour.
That's a great place to start, but don't treat it as gospel: for me, in the winter, I can run an hour on 600ml quite easily, and in the summer I've had days where I've had over 2L per hour and still been dehydrated when i got home (a human body can only absorb about 2L per hour!). It all depends on temperature and humidity: cold dry air will take a lot of moisture from your mouth even if you're not sweating, hot dry air will actually allow your sweat to cool you more efficiently, hot and humid you will sweat, but it won't evaporate, so you have to sweat far more profusely for the same cooling, so hot and humid is worst case scenario. If you're listening to your body you'll know what you need.
@@wilfdarr 100% agree. It's not about trying to replace your fluids 1:1 (that can oftentimes be detrimental). If you head to the knowledge hub on your website and search 'how much should I drink during exercise' we dive into how to plan your fluid intake once you know your sweat rate - check it out and send over any follow-up questions.
@@precisionfandh Your ->Our
And yes I've been. It's a good site. Recognized the name right away!
Would have loved to learn more about “overhydration” during the race. Had a very bad experience during a long race and was told it was overhydration. What does this mean? To much water too little sodium? Not enough calories?
Sorry to hear you've had a rough time in the past. In general, overhydration in endurance events is caused by drinking too much fluid, and typically too much plain water or low-strength electrolytes, which leads to a condition called hyponatremia (very diluted blood sodium concentration). You can read more about this in the knowledge hub on our website if you search Hyponatremia.
Andy BLOW 😄😄
about 120 days for red blood cells to get used up. But young red blood cells can get into circulation within a week or two.
The Wednesday after Ironman New Zealand 1997 I was bought out of an induced coma. I had collapsed at the finish with fluid intoxication/sodium deficiency. Professor Dale Speedy was conducting a paper on the subject his paper can be found in the Journal of Emergency Medicine
Great questions and answers this week 👍
Thanks!
Blood hemoglobin replenishment can be enhanced or the time necessary shortened by taking Iron
Have another question? All you need to do is submit your question using #gtncoachescorner at the bottom of this or any other video and we will try to answer in an upcoming episode 👇
I attempted a 50mi run on Saturday, but bonked badly between the CP3-CP4 and ended up missing the cut off (I felt ok about 20 minutes after the last runner was allowed to leave that CP).
Could you please go over some of the nutrition plans that you have used on past ultras? I know everyone is different and all that but it would be good to get a few ideas for my next ultra
#gtncoachescorner
In case they don't answer your question - ultra runner here, with multiple 100 miles finishes. For me, I aim for at least for 300-400 Cal per hour. First it's fast calories (e.g., gel and gummies) which gradually evolves to salty/fatty/solids (e.g., grilled cheese, avocado, bacon, (ramen), sometimes pickles, potatoes). There's only so much carb you can have before you are overloaded. I carry one bottle of water and one of sports mix - drinking water only if sport drinks makes me nauseated. Also, good to consider salt pills, especially if hot. And as the day progress, digestion becomes harder and harder. So whatever feels good is the right choice here really. Worst mistake is to force something in and puke. Equally bad is to avoid food altogether because of nausea - it will bring you down in ~10 miles. Finally, I typically dial down any nutrition to strict minimum when I'm ~2 hours from finishing.
@@runningwithsimon thank you 🙂. My plan was gels (maltodextrin) and a salt tab every 10k, and snacking up at checkpoints but I didn’t factor in the fact that that particular stretch of 12k would take a lot of time due to the hilly nature of it.
I like the suggestion of moving away from gels as the run goes on. I will give that a try next time. Thanks again
You can check out a bunch of fuel and hydration plans in the Athlete Case Studies section on our website (Athletes>Athlete Case Studies>Running>Ultra). Let us know what you think!
Interesting bench you guys are on
#coachescorner #gtncoachescorner | Hi GTN team, love the channel, great content!
I have a question about resting heart rates, maximum heart rates, and heart rate ranges. I am a 25-year-old male who does a fair amount of exercise, I've noticed that I have a very low RHR in the mid-high 30s, but I struggle to get my heart rate anywhere near what my "theoretical" max might be. The highest my heart rate has been in the past 2 years during an activity (using a Polar H10 chest band) is 175 which really feels like an all-out effort for me. Is this normal? Is there a way that I can get my heart rate higher? Should I be concerned about having such a low max heart rate?
Thanks for any advice, keep up the great work!
#gtncoachescorner
I'm terrified of biking in a group. I mostly bike alone or with just my husband.
#GTNCoachesCorner I GTN, thanks so much for the awesome content. I have had my first 70.3 race cancelled on June 5th but I want to complete my first 70.3. When I find a race that is feasible how should I continue my training? Should I just reset it to the same point as to where I was before this race? i.e. if the race is in 2months, should I just reset my training ti where I was 2 months ago? Thanks so much!
#gtncoachescorner Hello, thanks for the really great quality content. I register for my first triathlon (Olympic distance) with the goal to finish it and enjoy it as much as I can. I had a question about nutrition. I understood (from your videos) I don't need any electrolyte for such distance, and also that I need to take some carbohydrates. But how about taking enough calories? Should I try to match the calories I'll burn during the event (so probably 2k kcal) or is it sufficient to eat enough carbs?
Thanks
Did the IM Chattanooga half this weekend. Super hot n humid day 🥵. Completely messed up my hydration by not drinking enough on the bike. Paid for it on the run when my legs started to cramp bad. I did survive and made it to the finish line tho. #gtncoachescorner are there any confirmed quick fixes for leg cramps that can be used on race day? I’ve heard of a pack of mustard with a salt tablet chewed n swallowed, but I’ve had limited success with this method. Any tips are appreciated.
We like to think that prevention is better than a cure, and hopefully with a plan heading into a big race you can avoid hydration-related cramps altogether. When looking back at 70.3 Chattanooga we'd encourage you to try and recall what you drank (both in volume terms and how much sodium you took on) and compare those numbers to your sweat rate (in similar conditions when working equally as hard) to see if simply drinking more or taking on more sodium with your fluids in future events might help.
Once you have cramps, it's pretty hard to shake them quickly. You'll have to slow down, take on more fluids and/or sodium, and build yourself back into the race once things start to turn right again. Unfortunately, there aren't any quick fixes.
@@precisionfandh thanks! Great info 🤙🏽. The new GTN vid about sweat rate will help me calculate it and see what adjustments I need to make. This summer has been full of cramps, so obviously adjustments that I need to make 🫠.
#gtncoachescorner Hi GTN I am a kid and I am quite serious about triathlon I swim around five times per week with my swim club, how many times per week should I be cycling and running around school if I want to go pro
If you're swimming 5 times a week, you're training 10 hours a week. You'll have to give up some of your swims. Look for the GCN video called "10 Hour Ironman Training Week"
(take a picture! 📸 LOL ... you'll understand after watching the video)
Good luck!
#GTNCoachesCorner Hi GTN Team: I had a question about aero gains from shaving your legs. I have a sprint tri coming up in a few weeks and I decided to try shaving my legs since I understand it may save some time on the swim and the bike portion. I started by using a trimmer and then did a second pass with the shaver to clean things up. When my wife noticed, she told me that shaved legs on a man were disgusting and that I could sleep on the couch until my leg hair grew back. I'm wondering what I should have done differently for my wife to better appreciate the marginal aerodynamic gains of my smooth, unsettling legs. Thanks in advance.
You could start wearing the bottom half of a gorilla costume ...
Assume its fine to make my own cocktail of a beta fuel carb drink, and 1500mg precision hydration tablet? Seemed to work well on the bike leg of a 70.3 in the heat recently & feel like i got everything i needed, just wondering how it affects the absorption speed of both based on what he was saying about sport drink vs hydro drink #GTNcoachescorner
Ultimately, if it works for you then #ifitsnotbroke... However, in general, mixing high-strength carb and electrolyte mixes isn't a great plan. It's a little complicated to go into why here but if you drop us an email we'd be happy to dive into this in more detail?
First comment let’s go