This episode of the Triathlon Nutrition Academy Podcast is with total legend and one of my favourite humans, Stef Hanson. Stef is the founder of WITSUP, which stands for Women In Triathlon, Sup?
To go deeper, listen to the Triathlon Nutrition Academy Podcast Episode 18: The Rise of The Female Athlete Interview - Stef Hanson for more!
I spoke with one of my longest-standing clients ever, Rebecca Baird about her journey through triathlons and what she has learnt about nutrition along the way.
Here’s what she had to say:
It’s getting hot here in Australia! Training in the Aussie summer can be challenging.
One of the biggest impacts of heat exposure when exercising is its effects on the gut. This is exacerbated when our core temperature gets >39°C
The longer & more intense the exercise, the worse these responses are.
Sweat testing is a way to measuring your sweat sodium concentration during exercise. Simply, we put patches on your skin, you exercise for a defined period of time and then take them off and analyse them. Combine with measuring your body weight pre and post, we can also calculate your sweat rate in ml/hr and then calculate sweat sodium concentration in mg/L of sweat.
In the field, we use sweat patches at certain sites on the body to calculate your sweat sodium concentration and then use mathematical equations to calculate total body sweat sodium.
Many things impact your sweat rate; genetics, your fitness level, intensity, the environmental conditions of the day, your pre-test diet – there are many things we want to try and control for to give you the most accurate results.
Many endurance athletes take salt tablets, but do we really need them? I spoke with the sodium and hydration master aka Alan McCubbin to break down everything you need to know about sodium, hydration and endurance exercise.
Here’s what we discussed:
Why is sodium is important for sports like triathlon?
Are there currently any guidelines around sodium replacement?
What research is currently underway to find some answers?
There’s a lot of information out there about sports gels and it can be confusing. There's a huge variety of brands and flavours and the content of them varies as well. Not all gels are created equally.
Most athletes are looking to be in peak physical condition for their A race. For endurance events like Ironman where you have to carry your weight across a long distance, performance can be improved with a good power to weight ratio. But it’s a delicate balance between being light, strong and fast and falling into a hole because you’ve under fuelled too aggressively to get there.
Here are my 7 Tips To Drop Body Fat While Still Maintaining Energy Levels And Performance Through An Ironman Build:
It can be a challenge to eat and drink when you’re running. Your tummy is jiggling up and down, it’s hard to breathe and chew. It’s also common to experience gut symptoms like nausea, bloating, diarrhoea and vomiting.
Here are some practical strategies to help you eat on your feet:
Coffee & Questions 2nd September 2021
The 8 key ingredients to becoming a Supercharged Triathlete
1. Pre-Training Nutrition
2. Recovery nutrition
4. Run fuel
5. Ride fuel
Dial each of these nutrition components in and you’ve nailed a solid foundation as an athlete.
Good morning and welcome to coffee and questions! I am live on Facebook over here, in case you see me looking from different places and Instagram over here. So hopefully you can hear me. I've got my headphones in. Yep! Alright, cool. So this morning, I wanted to introduce to you something I've cooked up. Good morning Bec Baird and Tesla and Nick. Yeah, something I've cooked up which I'm pretty excited about. And you'll...
Coffee & Questions
I went on a little tangent today for coffee & questions…which is not usual for me.
But I wanted to give you permission to invest in yourself.
Too often I see clients last, after they’ve tried every diet and yo-yo’d for years, or broken themselves with chronic fatigue or injury.
Nutrition becomes a fix rather than prevention.
I’d encourage you to prioritise your health and control the controllables. After all, your body is your temple and you only have one! Treat it with the respect it deserves. Particularly in such crazy times! What you put in your mouth is something only you have control over!
Because at the end of the day, I want you to feel great! Energised and well. Something you might not have felt for a while if you haven’t got your nutrition dialled in.
Let me know if any of this resonates with you or if this was the butt kick you needed to get your nutrition sorted. For life!