How To Hydrate & Fuel Properly During A Triathlon?

How To Hydrate & Fuel Properly During A Triathlon? | GTN Coach's Corner

Рет қаралды 15,800

Күн бұрын

Do I need to buy a bike for my first triathlon? Should you use salt tablets? How should you fuel on the bike? Racing as a wheelchair athlete, race wheels, and more, Heather & Mark are here to answer your questions! Leave your questions with #gtncoachescorner under any vid and we will try to answer!
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Пікірлер: 42

@georgewilley9609 2 жыл бұрын

Can't believe you guys picked my question!!! Thanks for the advice on refueling!!!! Couldn't think of a better way to start a Monday then my question getting answered on coaches corner!!!!

@notmyrealname6272 2 жыл бұрын

Same here! :)

@Saturday_ProFuel Жыл бұрын

We made a youtube channel and an app for you. Warning: nerdy content ahead.

@ChrisMarshallUS 2 жыл бұрын

Completed my first one today at the local YMCA, ended up doing 800m in the pool as I lost track of the lengths and my watch doesn't tell me until I sync it with my phone, then 6m transition to stationary bike for 20km ride and 1m transition to the treadmill for 5k walk/jog/run. Ended up taking 2h 2m to complete the whole thing with the transitions. Very very happy with that time and have been following your recent videos including the Zero to Hero Tri set.

@sarahhokanson5391 2 жыл бұрын

My first triathlon was at a local Y too!! Great way to start!

@jennifermcnuttmusic6353 2 жыл бұрын

My favorite pair. Love all of GTN but these two are great together.

@terencetan236 2 жыл бұрын

Great Q&A session!! Useful info, thank you.

@sarahhokanson5391 2 жыл бұрын

Always appreciate these videos! Thanks for all the ideas and encouragement!

@jobanski 2 жыл бұрын

Your advice is greatly appreciated!

@gcygnet8817 2 жыл бұрын

Awesome tips!

@alisontriathlonlover 2 жыл бұрын

Great tips 👌 thanks 😊

@notmyrealname6272 2 жыл бұрын

Aw! Thanks so much for answering my question about cadence!!! Fab!

@notmyrealname6272 2 жыл бұрын

Ps did my first ever event on Sunday-a duathlon-and the run was brutal! Off road which I wasn’t expecting and a massive hill of loose, wet stones. On the way down I was very glad of my high cadence/tiny steps and felt like I was skipping about like a weird goat but hey I didn’t fall over! Result! Thanks for all the years of help and advice that got me to this (fairly lowly) point ❤️GTN

@bro7269 2 жыл бұрын

I finished my first sprint last weekend. It was the last race of the year and now the off season starts. I have a crappy hybrid bike and was all ready to spend money on a decent bike. Then I thought “why”. Weight and aerodynamics don’t mean anything for indoor training. I’m going to buy an indoor trainer and save more money over the winter instead. Hopefully the inventory situation will improve but my bank account will also thank me. Some of that money would be better spent on proper training.

@trantas4 2 жыл бұрын

4:29 Ok that looks delicious!! Make some videos on recipes like that pleeeease!!

@dubs2171 2 жыл бұрын

Thanks for the info guys. Struggling with cadence myself at the moment on my runs. Trying to hit the 170-180 sweet spot. I can also relate to Mark about training the “wrong” way when younger. Best to play the long game. Take a few days a week to work on calisthenic work, or stretching, or yoga. A day off of the swim/bike/run doesn’t need to be just a day on the couch. I find when I focus on the “off” day activities my tri work is better. Anyways my 2 cents. 😎🤙🏼

@jonathanzappala 2 жыл бұрын

Don’t worry so much about cadence running. It’s speed dependent, if your maintaining the same stride length, then our cadence goes up or down based on speed. Not over striding is what’s important. Those pushing we should run like elite marathoners are totally missing they are basing run cadence off of Halle Gebrasalasie running sub 5 min miles in a marathon. Not a way any of us run! Unless you start running faster, increasing your run cadence just means your taking smaller steps, which if too short become inefficient.

@wilfdarr 2 жыл бұрын

One comment about hydration: (always check with your doctor before participatingin any physical activity bla bla bla), assuming you are an average healthy individual, your kidneys communicate your hydration status with your brain in real time, at the speed of light: it's one of the most efficient processes in the human body. Yes, technically if your kidneys are telling you to drink it's because you are technically dehydrated (I believe the implications of the way it was stated in the video are wrong, but what you said was technically correct...), but if you are paying attention and have trained to listen to what your body is telling you, you'll “hear” your body telling you “take a sip now....and now....and now” so you'll never be more than a mouthful over- or under- hydrated. Yes, being underhydrated is bad, but so is being over hydrated: on the scale of negative results, on the less serious end, you'll simply end up pissing you race away, quite literally; somewhere in the middle is stomach cramps from drinking too much or leg cramps brought on by hyponatremia (not enough salts in the water you're taking on); and on the extreme end is anemia (reduced red blood cell per blood volume, not an awesome place to be for endurance racing) which has, in very extreme cases, led to heart attack. Cheers 🍻

@yoshidanoboru6037 2 жыл бұрын

#gtncoachescorner I notices Lucy Charles-Barkley is using an oval chainring. Can you explain the benefits and drawbacks of using one for age groupers and if it’s something that I should consider using. Thanks!

@notmyrealname6272 2 жыл бұрын

@otramble on getting a road bike last minute-I totally second what they say here about practising eating and drinking on the bike. I made the mistake or thinking this meant practising the types of food etc and did this indoors only. Mistake-did my first event and spent the whole time staring at my bottle and food, dying to have them but too scared to take my hands off the bars to actually have them haha so ended up not drinking at all. Nightmare. It’s harder than it looks to eat and drink if the course is technical. No good having a plan to eat every twenty minutes or whatever if you’re on a massive descent or something at that point.

@grneyedtao 2 жыл бұрын

You guys are awesome. Heather....still in love. :)

@ryanbell5779 2 жыл бұрын

#gtncoachescorner really quick British question, does tea count towards daily water consumption?

@AaronGoodTimes 2 жыл бұрын

Fueling has been my biggest challenge on long rides. I have no idea what I should be eating aside from gels. I have tried a couple of different bars but they tend to make me sick to my stomach, so still wondering what to eat. Should I be baking and cooking my own travel rations out of whole foods? Love the channel!

@notmyrealname6272 2 жыл бұрын

Home made rice cakes are amazing and so gentle on tummy.

@DavidFritzIII 2 жыл бұрын

I love to bring dates with, full of carbs and nutrients.

@danielchen21 2 жыл бұрын

#gtncoachescorner hello very cool presenters! I've got another question in regards to triathlon training for someone still in high school. what would you recommend out of self-training, a coach and a triathlon club? I'm not too familiar with how tri clubs work, but it seems like their club sessions all clash with my extracurriculars & schooling. do they have any other benefits? or should i just consider the other options?

@slougho89 2 жыл бұрын

What brand of salt tablets are people using? And what is your consumption rate during training?

@bikeanddogtripsvirtualcycling 2 жыл бұрын

#gtncoachescorner Hi, is a race license required to complete a triathlon race? A few years I was about to start cycle racing and had sent off for my license (but with typical good fortune i had a serious accident and had no bike for two years due to slow compensation). Anyway I started running (to stop myself from feeling lazy) and noticed that i didnt need a license to run a race thanks

@noelanireinker7396 2 жыл бұрын

Coaches' corner question: They always say don't ever eat/drink anything from the aid stations on race day that you haven't trained with. But when you look at all the professionals or super fast age-groupers they are not carrying anything with them. Have they trained with what is at the aid station or do they have a secret stash? Thanks!

@markankone9362 2 жыл бұрын

Try to train with the fuel from the aid station so you can use it. A lot of races have give this information on internet.

@heatherfell_oly 2 жыл бұрын

Pro's will have a special needs bag with their own nutrition in that they can collect at aid stations.

@ronanvandervaart232 2 жыл бұрын

#COACHSCORNER I'm 16 years and a very good average runner sub 40 10km and sub 19 5km I want to start triathlon what advice do you have for me?

@lisajenkins7692 2 жыл бұрын

are there any pros that are also diabetic?? What do they do when you really can't have carbs? #gcncoachescorner

@MechMon 2 жыл бұрын

Hi guys! I have a question about zone 2 training... Basically I think its baloney! Or maybe I need more info. Started training about 3 years ago (age 44) after a life time of sedentary living. Right off I heard about zone 2 training and got a Garmin and tried to stick to it. After 3 years I am no faster than I was when I started... So does Z2 only applicable AFTER you get some speed/conditioning? I got fit yes, best shape of my life! But I haven't gotten any faster. I'm not looking for any podium finishes, but I would think after all this time there would be some improvement.

@crawfordbrooks5151 2 жыл бұрын

I’m sorry you haven’t seen the results that you would have hoped! It sounds like you may have a misunderstanding about zone 2 training. It needs to be balanced with zone 4/5 training so that you get the massive top end in addition to the endurance building engine time. The book 80/20 triathlon does a good job of breaking it down if you’re into books or audio books! #gtncoachescorner

@jamiefuhrman403 2 жыл бұрын

This is surprising, Z2 should be the bulk of your work to build up an aerobic base, particularly coming off a sedentary lifestyle. Speed/intensity work should come after as a supplement. Once you build the necessary fitness, which it sounds like you did, then targeted threshold work can lead to further improvements. So perhaps a few years in it's time to start incorporating some of these more intense workouts? Just my two cents!

@MechMon 2 жыл бұрын

I had heard of 80/20 about when the pandemic hit. I'll try it out now that I'm back to regular training.

@elliottdickenson9025 2 жыл бұрын

When is an Ironman not an Ironman distance? If the swim bike or run is either cancelled or shortened slightly does that mean you haven’t completed a full Ironman distance, or is there a percentage allowance?

@yeshematos 2 жыл бұрын

A full Ironman consists of 140.6 miles of racing between swim, bike and run. A half Ironman consists of 70.3 miles and then there are other distances as well, which you can read about in more detail by doing a Google search. Cheers! :)

@jonathanzappala 2 жыл бұрын

It’s debated, but they still hand out the finishing rewards at the end of the race whether it was shortened or not.

@Choedron 2 жыл бұрын

I do not get the priorities of GTN. Most of us are entering a longer period of base training - apart from if you live in the Southern Hemisphere. So it might be more interesting if GTN made some videos about base training - including winter strength training. Fueling is the least on our minds now.

@crawfordbrooks5151 2 жыл бұрын

Possibly it’s that lots of questions came through at the end of the racing season and now they are taking time to answer them? They have some great winter training videos from last winter…