I ate 3 POUNDS OF CARBS... and had my best race ever | 70.3 Maine Race Recap
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- Опубліковано 29 сер 2024
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3 minutes off the podium when you didn't have a great day on the bike. Keep grinding brother, you're making progress.
Well done! Underfueling is common...so you are not alone. Being a sports dietitian I see it all the time. They'll say "I couldn't push the pace on my run" or "I didn't have my normal power on the bike." It's either a fueling issue or a poor taper. And sometimes we all just have a bad day! Research supports 2 approaches to carb loading: 1) increasing carbs by small amounts a few days before the race OR 2) loading with 10-12 g of CHO/kg in a 24-hour period. Looks like you nailed it!
Ari, congrats on the rebound race. Happy for you.
BUT, never be embarrassed about your running. Your running is your strength! ALWAYS build off your strengths and then work on your weaker areas. You were an elite level NCAA 3K/5K runner. Don’t be embarrassed about it, but instead cherish that strength and keep picking guys off. Think of having the fastest run each Tri as your badge of honor. It’s like the 800m runner who only wins because he still has a kick with 100m to go. They don’t give medals to the guy who lead from the gun to 750m. Keep it up!!!
a 1:10 half marathon after the swim and bike is INSANE to me. well done
Yeah that’s insanely fast. I wonder how fast he could do a half marathon by itself
@@sburdette9901he is 7-50 or 7-45 3k runner. Definitely below 63 minutes
@@zhozhforever4047he's fast but not that fast
@@LR6092his PB is 7:51
I like you as a dude. As in I like that you actually try and get stuff done whether it’s going deep into the triathlon world (a new challenge) UA-cam, coaching, music, ect. I respect anyone who’s willing to go and get after it, I respect even more how open you are about it. You’re a tough dude and try hard. You’re also willing to learn and adapt. Don’t worry about the people sharing hate, learn from your mistakes and keep pushing doing what you wanna do!
Congrats, your best result pound per pound
Hell yeah, 7th place coming off a bad race. Checked the results on Sunday and I was stoked to see you in the top 10. Was worried you'd get discouraged after the Oregon race - glad to see you keep grinding!
Nice job Ari. Great to see you bounce back from being disappointed about Oregon.
By the way, 1:10 is hauling on the run! Nice work!
Nice job by Iris' b/f. No chicken nuggets, I presume.
Try reducing fibre intake the days before the race for the gut. The formula for optimum caffeine is supposedly a megadose of 4-6mg/kg before the start and then maintaining that by taking 1mg/kg/h after that, preferably continuously drinking, but shots are OK too. More caf than that shouldn't add any more performance enhancement but just increase possible gut issues. I learned most of this from the yt channel nutrition triathlon 👍
Ari…you have force-of-nature-level grit. Not sure where else that would really fit other than hardcore athletics. You have obvious gifts in this area. And a lot of legitimate athletes have to be pesky and scrappy to grind out goals. That’s just the kind of athlete that you are. It’s obvious that you are a legitimate athlete and belong in the pro arena. It just might always be you chewing on iron more than other people. I’d rather watch your story because of that.
Ari you have to realize this was your best, UA-cam video so honest also so enlightening for anybody that said endurance athlete congratulations it’s a process it’s step-by-step. Mentally you are getting tougher and you need to even step that up some more but you will get there. Don’t doubt that.
Glad you believed in yourself enough to take on the back-to-back race challenge, especially since the first one did not go your way. That resilience is inspiring. Stoked that you had such a good race! Love hearing how your finding your way by trying new approaches. Thanks a million for sharing this 🙂
Good stuff. I have heard endurance events are really just an eating competition
I've noticed more and more how bike comfort and handling can make a giant difference in results, whether its the ability to care speed through a corner, or the uphill/downhill transition, really interested to see how that progresses for you!
Agreed. Triathletes really underestimate group rides because they're not able to keep steady power or whatever but bike handling skills are real
low blood sugar has been my arch nemesis, know the feeling all too well. If I don't consume an ungodly amount of carbs I want to die 5-6 miles into a good effort. Hyped to see you progress after all of these hard lessons
The moment I read this title, I had a feeling you listened to that ptn episode. It was super interesting. Stoked to see the improvement!
You inspire me, truly. Thank you for making these videos.
This guy could definitely be an Olympic marathoner
Lets get it!!!! Looking forward to seeing how you're able to improve the bike. keep it up
I hope you keep getting results because seeing you get motivated is motivating.
A-mazing comeback
50K let's go!
Nice race! I said hi in transition and saw you once during the run in Maine! Way to turn things around in just a week and excited to see what you’ll do next!
Thanks for addressing the user comments/questions!
Great video AK thank you
Good job man!
Break apart and get up again is the the way!
🎉🎉🎉
That’s a solid comeback 🔥🔥
Way to go bro!
Congrats Ari! What a way to bounce back. 👏👍😊
Let’s go dude!
Amazing job! Keep crushing it!
Congrats man, awesome video, even better stash tho
maybe if you get a basket on your bike and put luca in it that could help? just a thought because he is such a cute kitty cat
Evenepoel, Van Aert, Van der Poel, Pogačar etc etc are all training and taking in over 100 grams of carbs per hour.
Congrats thats the way to bounce back. You lost alot of weight
You'll be ready for the discotheque after 700mg of caffeine!
Hell ya. See you in Florida!
Congrats Ari. Glad there's room for improvement. And just think how fast you could have gone if it was 3 pounds of chicken-nugs.
DAMN! Cant wait to see how you are going to do in an ironman!
Thanks for this video!
I also had my best race by basically eating carbs until I was nauseous for breakfast and lunch the day before. Literally just shoving food down, kind of nerve wracking tbh because you don’t know if you’re overdoing it. For dinner I had a normal meal. Next day I crushed (for me).
I also recently started using KetoneIQ. And my 2 sentiments are this; first, like Ari said, the recovery is noticeable. My training volume is ramped, yet I’m still seeing fantastic sleep, HrV levels and ability to train the next day. Second, I get a laser type focus, especially training in the morning after I take ketones and only eat a small snack prior to my session. It’s a clarity I can’t really pinpoint but very cool.
What is your ketone protocol? Before during after?
Yea I don’t think you can really overdo it on the carbs as long as youre actually digesting it. Nausea might be the sign to hold off for a few hours 😅
The increased focus/lack of brain fog on bigger days is a big one. I actually stopped taking it before/during for a few sessions just to see and even with enough carbs I still felt like I was on the verge of a bonk mentally. I get a lot of crap on here for promoting it but it’s truly a wonderful product.
I’ll always have a shot after a bigger session across all 3 disciplines, one before if the session is going to go longer than ~90’ or so, and a shot every ~90’ on longer bike rides. Of course that’s a lot and if I wasn’t sponsored and had to buy them myself I would probably just take a shot with carb/protein drink after hard sessions for recovery, and before/during long bike rides. So that would probably be about 6 shots/week. Right now it’s more like 20 because I have the luxury of a near endless supply on hand.
Dad Klau was at the race to cheer Ari on. That helped a little too, maybe. ;)
I took the key tones and I had to call poison control!!!! thats scientifically backed
Congratulations! 🎉
Always improving
the ptn podcast you mentioned was really good
Second comment having watched the rest of your video: see - just by racing you have ticked off one new thing: the importance of sugar absorption in endurance sports over two hours. You would have never worked that out if you retreated to a training bubble. You still have work to do in that regard, and its a fine line to tread, but ‘he who can stuff the most carbs down their throats (and absorb them) wins’ …
Also, really glad you are going to do Augusta 70.3. IM Florida is a ‘learning’ for you, even if it is probably a side track at this stage of your career. A 50km trail run is all good too I reckon.
2 of my best runs ever (consecutive years at the army 10 miler) i ate monsterous meals the night before and it worked !
Great run
If I was a pro… I would literally just call all the dirty racers out publicly!
Use caffeine intermittently through the race if you need it small amounts
trust the process
Way to bounce back!!!
700+mg of caffeine sounds like a lot, but I was listening to a podcast with Jan, and he was saying how he typically takes in about 200mg of caffeine per hour during an full distance race resulting in somewhere in the neighborhood of 1400+mg of caffeine for the race (not accounting for the morning coffee). Kinda bonkers 🤣
Really? that sounds like it would give you a heart attack, isn't over 1000mg into the OD range? does doing extreme sports somehow counter the caffeine overload?
Congratulations 🎉 let's go
Well done
Hey friend…… what brand of aero calf sleeves do you wear ??
thanks for sharing @Ari, I am always hesitant to consume so much carbs day before a race as I am scared I pick up 1-2kgs from all the water weight in the race and then power to weight being down, what's your thoughts on that?
My theory about Oregon was your brain was unconsciously conserving energy for Maine the next weekend. In addition to correcting under-fueling, I don’t think you should schedule back-to-back races.
have you redone your bike fit since you got that shitty fit a year or so back? Any differences from that?
Podium incomming, just one more donut and a few minutes shaved by bike...
DQ for a zipper? Harsh. Congrats on the comeback!
Ari, you’re still in learning process so there will be more pronounced differences with performance. You’re coming off injury so the back half of season should be promising.
Do you have any kind of long term olympic goals with next year being an Olympic year?
Hi Ari, I'd be interested to know how your Achilles niggle is going. I've struggled with that myself
Completely better. I’d suggest getting on a very easy (p)rehab protocol 2-3x a week and slowly progressing the load and duration of the routine over several weeks so the tendon is able to handle more.
Things like isometric holds that eventually turn into eccentric lowers and/or calf raises. Single leg balance exercises like SL RDL that eventually you can add a little calf raise the top of the movement. Things like that. Could be worth a video because I know a lot of people struggle with achilles problems acutely and chronically.
Do you take any other supps?
Cue chumbawamba at like 15 minutes!
Just wondering if you are doing any strength work? Plyometrics? Your improving so don't beat yourself up! The more races you do the better your will get at it. Learn from one and move on to the next.
Nice one 👍
Wow
Congratulations, although I dont think you read the comments ;)
I'm really curious why you signed up for the 50K trail race? I happened to sign up for the same one and saw your name on the entrants list. Your comments in this video sounded like you intend to race it.
Which race is it?
@@RyanJB00 3 Corner Rock PCT
I know I’m late to this, but can someone explain the maple syrup/water mix? I’ve thought of this is in the past but didn’t know it was a thing
Maple syrup from Costco is the cheapest, most effective form of "gel" I have found in my career thus far. You can buy it in bulk, it's tasty, and very very carbohydrate dense. The watering it down is just so it goes down a little bit easier
@@archmdz interesting. This is the first time I’d heard of it. Looked into it a little more afterwards. Being in south florida, on longer runs in the heat you pretty have to only take in carbs through liquid. Definitely gonna try this out. I’m sponsored by honey stinger and their gold gel is great because it’s just slightly enhanced honey, so I could see the maple syrup/water combo being useful
3:50 - just going to jump in with this response to your mid race thought to not race again for a year - in effect retreating into a training bubble: dude, you are being held back not so much from a lack of physical ability, but the lack of experience in race conditions to deal with STUFF (let’s count them up - just at this stage of your race review - the dynamics of a current in the swim, getting tangled in a buoy, executing that aggressive run through T1 as planned, the power dynamics involved in riding rolling hills at 300W in race conditions) that only happens when racing.
You have just done a block comprising 1 Uber over distance week, followed by 3 targeted weeks of training. Now two races, and already the rust is coming off. Please please please do another 6 week block and then another two races (but 2-3 weeks apart this time).
Remember the ‘Six Ps’ - Perfect Practice Prevents Piss Poor Performance & at this stage of your career - especially mid summer - that ‘practice’ should take the form of more racing, not the training bubble.
Bonus tip: start finding some open water racing opportunities. There should be some around, even in Seattle. Learn to fake a fast swim by bludging off faster swimmers.
Maybe I’ll do a podcast so people look at me as authoritative… dude just drink sugar water throughout the race
This might be my first comment ever. I have watched you since you spawned from The Athlete Special, and I must say that constant jump-cutting made this video the most impersonal so far. I really enjoy the story, but I can't when it gets jump-cut this much.I sound like an old man (I'm 27) but I hope it gets changed.
You should take almost 4 days completely off if ur not doping
drafting penalty?
Algo
you need to ride more fixed gear my boy
Kids stop using caffeine for endurance. You’re speeding up your cardiovascular system for no reason!
Cretin does the same as that expensive keto drink.
W
Drop 10 lbs… if u want to compete with the dirty racers
I make my own ketones at home. Just sayin’ 😂
70.3’s Freddie Mercury
And stop taking so much caffeine you’re screwing up your adrenals
Ketoneiq does nothing
Dude , do u buy bots ….
Now hes lying for his sponsors… if you continually to lie, you will never see the truth and you will never become the top 10 racer…
Sugar, some salt water… don’t buy these garbage products…
You need to start enjoying the sport more. What happens when you get podium? Are you gonna be toasted ?
Carbs are life, this is the way 🫡