Episode 271: Episode Rewind - Your Guide to Race Day Fueling and Hydration with Andy Blow of Precision Hydration
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With race season in full swing, we’ve received a flood of requests asking us to tackle the topic of race-day fueling and hydration.
So this week on the Purple Patch Podcast we are doing a special Episode Rewind.
We are bringing back a timely conversation with renowned Sports Scientist and CEO of Precision Fuel and Hydration, Andy Blow.
We pulled an episode out of the archives to help you fine-tune your fueling and hydration strategy.
EP. 162 - Your Guide to Race Day Fueling and Hydration with Andy Blow of Precision Hydration
Matt and Andy identify and explain the three levers of race fueling:
1. Fluids (water)
2. Electrolytes
3. Calories/carbohydrates
They then outline your race day fueling prescription depending on race intensity, distance, and race conditions.
Andy’s biggest piece of advice:
“Don’t look over the fence. There are always good reasons why you shouldn’t follow the herd when it comes to YOUR fueling strategy.” - Andy Blow
You’ll receive expert guidance and recommendations around:
Meal Planning - what to eat and what to avoid during race week, the day before, and the morning of your event
Fueling and suggested approaches during each discipline of the triathlon, including T1, the bike, and the run
Knowing your nutrition and hydration ranges and what conditions can affect those numbers
This discussion takes the complexity out of the ‘fourth discipline’ of triathlon that so often overwhelms and confuses athletes. This is your year of performance. Don’t let hydration and fueling hold you back!
Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration, and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre.
An elite-level triathlete in his younger days, Andy has finished in the top 10 of Ironman and IM 70.3 races, as well as winning an Xterra World title.
It was Andy's own struggles with cramps and hydration that led to him specializing in electrolyte replenishment and founding Precision Fuel and Hydration.
Andy is a leading figure in the world of sports hydration and has worked alongside Dr. Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.
Episode Timestamps
00:00 - 04:19 - Welcome and Episode Introduction
04:27 - 41:02 - The Meat and Potatoes - Episode 271: Episode Rewind - Your Guide to Race Day Fueling and Hydration with Andy Blow of Precision Hydration
Purple Patch and Episode Resources
Purple Patch Video Podcast and More
Precision Hydration Sweat Testing at the Purple Patch Center
How to measure your sweat rate to improve your hydration strategy
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Purple Patch Coaching Consultation
Learn more about our Tri Squad Program
This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20
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Full Transcript
Matt Dixon 00:00
I'm Matt Dixon and welcome to the Purple Patch podcast. The mission of Purple Patch is to empower and educate every human being to reach their athletic potential. Through the lens of athletic potential, you reach your human potential. The purpose of this podcast is to help time-starved people everywhere integrate sport into life.
Matt Dixon 00:24
As I'm sure you know, by now, we've developed a really strong relationship with our partners at InsideTracker. Now we're excited for the path ahead, but especially as we welcome a new Purple Patch coach onto the team specializing in women's health and female performance. Now more of that in today's show. We are going to partner to help you perform better whether you're chasing podiums and finish lines or simply kids around the house, we want you to thrive in sport and life. And from the days of the Purple Patch Pro Squad we believe that world-class performance is built on a platform of health and InsideTracker helps this. They do it by assessing your biometrics and then combining their findings with the advice and recommendations from the team of scientists and experts at InsideTracker. And that's going to help you refine your approach to performance to ensure that you get optimal results. The good news is that all of your data and improvements are trackable on InsideTracker's personal dashboard of health. Now you don't need to be a Purple Patch athlete to leverage this. All you need to do is head to insidetracker.com/purplepatch, insidetracker.com/purplepatch, and use this sneaky code Purple Patch Pro 20, that's Purple Patch Pro two zero, that gives you 20% off everything at the store. All right, let's talk about performance today and a little bit of enhancement of that performance. We are going to invite Andy Blow from Precision Hydration. It's all about race day fueling and hydration, it's a cracker, hope you enjoy the show.
Matt Dixon 01:59
And welcome to the Purple Patch podcast as ever, your host, Matt Dixon. And ladies and gentlemen, there is a first time for everything. And today we are going to do something for the very first time, it is a rerun. Not through laziness or having nothing else to say, but instead, it's because we love this discussion so much that we thought you know what, we're going to run it again. It received such a great response, so many people enjoyed the episode, we thought we would bubble it right up to the top of your inboxes. And besides that, look, it's really timely. We are in the thick of race season, and we are getting so many requests to tackle the topic. And so we thought we'd go back and revisit an episode we did. Once again we get to welcome Andy Blow the founder and CEO of precision fuel and hydration. And the topic today it's very simple. It is your guide to race day fueling and hydration. Now Andy's biggest piece of advice you're gonna hear today, don't look over the fence. What he means there is there are always good reasons that you shouldn't follow the herd when it comes to your own fueling and hydration strategy. We are here to explain why today. And you're going to receive expert guidance and recommendations around your meal planning leading into the race, some fueling, and suggested approaches during each of your disciplines in a triathlon which of course are easily applicable to any endurance activity. And of course, ensuring that you understand your nutrition and hydration ranges and what different conditions could do, things like heat and humidity, to impact those numbers. All of that is in the meat and potatoes. But before we dive in with Andy, we have got one little special word of the week to do. Barry, over to you on the ukulele.
Matt Dixon 03:53
Yes, folks, it's word of the week this week and it's girl power. And we are excited to welcome a brand new senior coach to the Purple Patch team. In fact, we get to welcome back Nancy Clarke. That is really exciting full-circle stuff going on here. Nancy was a Purple Patch coach for several years, decided to head off, start her own coaching business, something that we were wholly supportive of, really excited, very proud of in fact. And while away Nancy decided to double down on her passion for the female athlete, relatively expanding her deep educational platform and specialty coaching around female athletes, particularly around periods, pregnancy, and postpartum performance across both athletics and of course life through perimenopause and menopause. And now we get to welcome Nancy back and we get a great coach back into the Purple Patch team, but also one with super expertise. And this is something that the whole of the Purple Patch team are so excited to team up once again. I believe that there is a huge hole in understanding support and coaching to help women thrive, not just in triathlons but in global performance. And in fact, in all honesty, we felt like this was a hole that was a little bit a part of Purple Patch as well. And we're really on a pursuit to try and fill that to bring in an expert just like this. Well, we have well and truly brought in the best fit that I can imagine. In fact, Nancy has been working with the team and myself for the last month or so and now we feel ready to announce. So I want to take this opportunity to welcome Nancy. And I also wanted to highlight for you the listener, what this might mean. Well, we realize that Nancy is going to be a great resource. In fact, we're going to invite Nancy onto this show, and we hope that she can be an ongoing resource for educational content across all of the aspects relating to female athletics and performance. I should note that she's also going to be available for Purple Patch coached athletes on an ongoing basis, things like office hours, written education, etc. All of which will be complimentary as a part of being a Purple Patch coached member. And she's available for consultations as well. If you want to have a single-time applecart session with Nancy, that is terrific. Now, Nancy is going to take on a limited roster of one-to-one athletes and clients. And this is all going to be anchored around driving towards performance in health, of course, in pursuit of reaching your athletic goals, but also to try and magnify your energy, working in body composition, et cetera if you would like to be considered, and then we are just starting to accept applications to work with Nancy, all you need to do is email us at info at Purple Patch fitness.com. And we'll be delighted to reach out to you and see whether it's a good match and a good fit. I don't think I need to tell you that spots are going to be limited for this. And they’re going to be pretty hot commodities. Because while we want to support everybody, of course, we also want to ensure that there's premium coaching is protected for the pursuit of quality. And we want to ensure that Nancy, of course, isn't overwhelmed. And so this week, girl power. Rock and roll, a little bit inspiration, and most importantly, welcome back to the team, Nancy. We're excited. And with that, let's talk about fueling and hydration. I am proud to welcome my mate and the world expert in hydration. Yes indeed is the founder and CEO of Precision Fueling and Hydration -- Andy Blow folks. It is The Meat and Potatoes.
Matt Dixon 07:48
Yes, folks, it is The Meat and Potatoes. And today we are joined by the man, the man of the Peter minute labeled a fricking genius. I just call him Andy. Andy Blow, Welcome.
Andy Blow 08:03
Hello, Matt. Good to be back.
Matt Dixon 08:06
Good to be back we are our focus today is we do start to launch into particularly in North America and the European races are a little bit behind. But racing season is coming after a long, long layoff. And I think that all of the coaches, all of the athletes, everyone associated with the sport are incredibly excited to get back to the normal world and Real Racing. And so we thought we would bring you back on the show. And knowing that we've had you on before, but our focus is going to be relatively narrow into the broad subject of fueling and hydration for racing. And so if you're ready to go on this, fasten your seat belt and will rock and roll. Absolutely, mate always ready. All right, good. So I want to start generally with you and have a broader lens, just a little bit of an almost a refresher course for people that maybe haven't listened to our app or other episodes and discussions that we had. And then later in the show I've got some very specific questions around environment and fueling, logistics and some other components all related to racing. But also before knowing that we're going to have this discussion, I actually went to the Purple Patch athletes and I asked them what questions do you have for Andy Blow. And of course, they inundated me with questions. So I had filtered through and I have chosen some of the best and so we're gonna go through their questions as well. So I think you're going to be in a little bit of a hot seat. But to get us going. Can you first as a little bit of a fresher it was something that I think is important you break down how you are precision. And you individually as the leader of precision break down the different areas of proper fueling and hydration in racing. Hashtag athletes think about things.
Andy Blow 09:52
Yeah, good question. That was something that we've been refining for a number of years now. And I remember actually sitting down with Have you and the Purple Patch, coaching crew, what must have been 18 months or so ago now, and having a pretty in-depth discussion about it all, because the world of hydration and nutrition is a bit isn't a bit confusing to a lot of athletes, it's a bit of a black box. And all the time in our approach, we're always trying to like reduce the complexity of the messaging down to what really matters. And when you when we look at it, on a fundamental level, when you're training and competing, in endurance events, racing hard, you need three, three things, you need to you need to drink fluids, which is usually water-based, you potentially need electrolytes with those fluids, depending on the amount of sweating that you're doing in the amount of salt, salt or sodium, you're losing. And you need calories, mainly in the form of simple or simply digestible carbohydrates to fuel the activity. So we call it the three levers fluids, electrolytes, carbs, and then knowing the ballpark figures for your three numbers in that area, how much fluid you'll need per hour, how much sodium you need per hour, and how much carbohydrate you need per hour, are the building blocks that are kind of the backbone of a successful fueling strategy for injuries.
Matt Dixon 11:14
I think that's interesting because that's different in many ways that I've heard before. It's like, oh, what is it compromised off? So you know, where are you sourcing electrolytes? Or what type of carbohydrate Are you? Are you using are using fructose base or maltodextrin or whatever? But you said the three islands have three levers, or levers if I'm allowed to be a bit more English, have your hydration or your fluids, your electrolytes, and your calories. And then the next thing you went to there, I just want to sort of ask for a little bit more that you said, it's important that the athlete knows their numbers as the first building block. Can you dive into that a little bit more?
Andy Blow 11:55
Yeah, I think that's because So in one sense, it harks back to a purely personal range of experiences like it like a lot of the hydration stuff that I talk about does, in that when I was when I moved up from racing short course to Ironman, the big challenge, the big unknown was, was the sort of nutritional hydration demands. And when I looked back, the way in which I went about figuring out what I might need to take was, was pretty Heath Robinson, really, it was not, it was not organized or scientific, despite the fact that at the time, I was working as a sports scientist, and all the rest of it my, my approach, my athletic pursuit was a little bit more haphazard. And I think part of that was because I started looking at, you know, what I needed to know in that space, and very quickly got overwhelmed and confused by different messages was it this product that I should be having, or this, like you said, this source to this type of carbohydrate, back then there was a lot of talk about, about, you know, Energy Gels versus bars and this kind of thing, like they were fundamentally different. And now they do look a lot different. But what I failed to realize at the time was when you break them down, as you're doing the body, they are just carbs, and drinks are just liquids, or water plus potentially electrodes plus potentially carbs. So there's this kind of element of, wanting to get down to the basics, because even today, we go through these constant hype cycles in everything to do with sport and life in general. But in sport, we go through hype cycles of equipment and training methodologies. And the next best thing is always sort of being sold to us. And it's not necessarily done maliciously. But to give you, the best example I can in the sports nutrition market is probably the message of saying, Well, you need to know how many grams of carbohydrate you need per hour, is makes it really hard to differentiate between people because if people are just saying little packets of carbohydrate, you know, that kind of if you give the message Oh, well, you just need to know how many grams you need per hour, it's difficult to then sell your product over someone else's product because it's all just little bags of carbohydrates. So what we do is we go and like focus on the marginal gains, if you like, the minutiae I have, it's a, you know, it's a hydrogel or it's a super starch or it's a, you know, a glucose-fructose blend or something, all of which, like have merit of some sort, or often they have, they have some kind of, even if it's not proven science, this kind of bio plausibility that it helps in some small way. But that's, that's the cart before the horse, you know, the main thing is getting enough of it down your neck because we all know we've been you've been there running Ultras and things like that. You get to a point where your body just need food, calories, nutrients, resource and it doesn't really care. It becomes really less fussy six hours in you know, and you will take what's there on the table. Beat jelly babies or boiled potatoes or whatever it is get it in the body. And, so that whole, if I'm explaining it well enough, that whole sort of concept just came through stripping back to the basics and saying these things that the sports nutrition marketing industry talks about are not irrelevant. They're not unimportant, and they're not all fabricated, some of them maybe are, but a lot of them are based on nice little bits of science, but they kind of gloss over the key focus, know your numbers, how much carb, how much fluid, how much salt per hour, then worry about those details afterwards.
Matt Dixon 15:36
It's exactly the same as my central part of why what my world training methodology. And my analogy would be the draw of athletes and coaches, to the data, the data, the data. And, and forgetting, the most important thing is to execute with intent is to create a training program that can be applied consistently, that you can show up and work hard when it counts. And make sure you go easy so that you can show up when at work and counts some really basic fundamentals. And when you get that, right, and then you can start to really hyper-analyze and bring in but of course, people are so eager to bring in analytics of sleep tracking or anything else. It's like nail and become a master of the basics. First, know that and be empowered by that, and then build off of that. And then maybe you can look at the Superduper gels or the wazzle bazzle gels or whatever it might be. So that makes perfect sense to me. Are there any really critical, quick snapshot considerations in each of these areas that each athlete should think about in racing?
Andy Blow 16:51
Yeah, I would say from a nutrition or calorific carbohydrate intake point of view, it's potentially easier to figure out and it's more standard as to what works between people there's less into there is inter-individual variation, but it's constrained. So, you know, there's some good literature out there, there's some good practical experience out there about the fact that you know, for shorter events, say like, one to two hours, you're probably going to be okay, with circa 30 grams of carbohydrate, an hour, when you get up to 234 hours, it might be more like 60 grams. And when you go in really long, it might be 90, or arguably, 90 plus grams per hour, but they're and they're kind of decent markers in the sand, which to then go and perform your own experimentation around, you know, there's, there's outliers that deviate the standard deviation from the mean, that exists, but it's not ridiculous. With hydration and electrolytes, the playing field is much broader, and it's much more influenced by environment, genetics, your physiology, those kinds of things. So, you know, the least sweaty person can drink a lot less than take a lot less electrolytes than the sweatiest person, especially when you get into long hot events. So that requires a bit more nuanced requires things like, you know, potentially the sharper and the kind of looking under the small rocks, like doing the sweat tests that we offer and doing the kind of the homework on that stuff. So I think being aware that those three numbers are, are all individual. But the hydration numbers are probably a little bit more individual than the nutrition ones if that makes sense.
Matt Dixon 18:35
Yeah, and through our own experience, through my own experience, having several of my coaches a year or so ago, tested through the sweat testing, and our deviation between each other was huge on you know, on the day, I remember Coach Mike, who has been a guest of the show around the strength was an incredibly salty sweater up towards 2000 milligrams an hour, I think one of the guys had tested and I was down at 650 or 700. Somewhere in the medium range sort of thing, nothing that was particularly high. So pretty interesting.
Andy Blow 19:12
So I wanted to call it some people just call it tight-fisted man with your soul, you know,
Matt Dixon 19:17
well, that extends to other areas of life, I can promise you that. So I want to go through a quick checklist because people are seeing out, okay, I get the concepts, but I've got a race in two weeks, four weeks, eight weeks. And so I want to do a quick fire round for people. And then we're gonna get into some logistical questions. Because when people say how do I approach x, y, et cetera, et cetera. So let's go quick and dirty. I want to this is more like mastermind. Most of you guys listening will not know what I'm talking about whether Andy Well, it's a very famous British TV show, in which they get very quick answers to. So under a minute answer per question here. Okay, we're gonna dive in number one meal planning in the final 48 hours before a race,
Andy Blow 20:07
final four hours, right? I would say, tried and tested is good stuff that you've done before. Relatively low fiber. Because you don't want extra fiber in your system. You're going to be nervous enough for visiting the porta potties enough without that and it'll weigh you down. Higher, higher carbohydrate but don't go crazy. It's always a dangerous as you well know, saying to athletes take more of this. It's just like an extra portion or serve carbs than you'd normally have, I would say. And, I would say for me, it's always been like simple and bland. The one time I didn't do that was when I had a Hot Thai green curry on the beach before the night before the food cap international triathlon and live to regret that decision the next day.
Matt Dixon 20:52
So okay, simple and bland. Like your musical tastes perfect. So what to do the night before a race I guess extension of that same thing basically.
Andy Blow 21:03
Largely Yep. And I would say if it's hot as well. A little bit of extra salt on your food possibly a strong electrolyte drink as well replacing some water to make sure you've adequately hydrated without being drowned in water alone.
Matt Dixon 21:17
Yep, that's I've got actually do that before training. It's a good thing to practice in training before a big Saturday ride or something as well as definitely a bit of hydration. Okay, we're on to race morning. Breakfast and hydration race morning.
Andy Blow 21:34
If you're good with rows, I was always good with breakfast as an athlete I didn't even on a nervous stomach. I was okay with solid so I would be you know, this kind of traditional recommendations oatmeal porridge bagel. kind of simple. Not too far busy carbs stuff. Lots of honey, I used to like I'm a serial bit of coffee. If you're a coffee drinker, get the caffeine in a very strong electrolyte drink again, get your blood volume up. Don't just keep sipping on water needlessly. And yeah, it sounds boring. But it is the tried and tested mantra. If you've got a nervous stomach, then you know kind of liquid calories potentially, to keep because especially for long races, even though it can be hard for some athletes to get calories in. We know that in general, there's a very strong correlation between, you know, finishing well in the latest stage of an event and the amount of calories you're getting during the breakfast. So so try and focus on that.
Matt Dixon 22:28
Perfect. What about right before the swim pre-swim? Do you encourage athletes to take any calories then any hydration?
Andy Blow 22:36
Jet? Definitely. For those who are more nervous eaters who haven't got as much breakfast, then for sure, I think 15 minutes out is a great time to slam a gel or a small energy bar or something, which is because the theory there, which is not massively, well borne out by research, as far as I can tell, but it's quite anecdotally supported is that it takes 1520 minutes for that sugar to be digested and hit your bloodstream by which time you started your adrenaline's up your glucose has been robbed from your blood anyway, to sort of power, muscular contraction, etc. So it's sort of spares a bit of that I've always done it and found that it's not been detrimental. I can't comment, categorically say it's been really positive. But I know a lot of athletes do it. If on the other hand, you feel a bit sticky doing it, or you think it looks at your or you haven't tried it before a hard training session. I wouldn't try it for the first time on race day. So it's, it's not something to worry about. If you've, if you don't feel like it's for you. But there's not a huge downside. And there may be an upside if you can do if you can do
Matt Dixon 23:42
exactly. I think there's a theme running here, which is get the borders in the framework, but also work out what's individually works for you and don't look over the fence and think that the grass is greener on your competitors. I
Andy Blow 23:55
think that's a really important point to hammer home as well, Matt, because the one thing you don't want, like anything around food, you don't want people to get like food anxiety or nutrition anxiety about the fact that the research or the recommendation says I should do X, Y, and Zed but for whatever reason it doesn't agree with you know, there's always good reasons why you shouldn't follow the herd, you know, and, and so they need to be measured decisions. And it's worth experimenting with some of these things. But if they end up not really working for you, like if you're not a big breakfast eater, and what I've just said about you know, the amount of calories you have for breakfast affects how you finish later on. Well, I'm sure we can all pull examples of people who don't eat breakfast properly before an Iron Man and go on and smash it. So it's not hard and fast. It's just that we're sort of trying to point out the trends.
Matt Dixon 24:42
Perfect what but this is very much a trend the next one and I'll preface this by say it was always never for me but any calories or should you do anything post-swim. So into that T one?
Andy Blow 24:58
Almost certainly no the only thing I would routinely done is have a bottle of a little bottle of water at or near the bike if it's a sea swim if it's a long season because sometimes you do just want to like rinse out, throw it every your eyes and your head as well in your mouth and just rinse out and not waste a bottle that you could be carrying on your bike. But other than that, it's your body is like under so much stress going from horizontal to vertical, navigating the bikes, and nervous time of any race that is usually and you don't want to be cluttering it up with trying to eat.
Matt Dixon 25:31
Yeah, highest heart rate of the race sometimes can be T one where you're going up through there. And then I would add on the sea swim, just a little couple of sips of water because of any saltwater that you've ingested. They're trying to make sure that you're not you're diluting that if you are in the sea. Okay, quick, quick, quick rules. I'm going to dive into this more as a huge subject. So I can't do this the bike, it's an unfair question.
Andy Blow 25:58
If we're talking, so if we break it down real simple, and we're saying like Olympic distance or short distance, stuff, and below, that's relatively simple because, for me, that's about not a lot of fluid is needed. But shouldn't be. You shouldn't neglect food. If you feel thirsty, it's good to have a bottle of something on the bike be that calorific drink if you want to get your energy from it, or whether it's an electrolyte drink if you're on it. But drinking is much more about drinking to thirst. Unless you're like furiously in the biggest sweater in Miami in the summer, you know, it's not going to be a big problem for your dehydration. So drink if you feel like you need it, and what based on what your experience says, I would always recommend I didn't used to do this until they got later into my racing. And I definitely used to race whole Olympic distance races nil by mouth, which I looked back on and think was probably falling, you can just about do it. But I think banging a gel or two on the bike for most people is not a bad idea. Because that extra carbohydrate has been proven to enhance performance for most people of that duration. So 3060 grams of carbs on the bike, great shout, especially with 10 minutes to go before you get into T two for half of full Ironman, of course, it all changes because this defeat the bike becomes the time when you're going to try and set up a good run. And part of setting up a good run is mitigating fluid and electrolyte losses and preserving blood volume and also getting enough calories in because you know, you can always eat more on the bike than you can on the run partly because it's cooler, and you're working, not necessarily working less hard, but you're working in a posture and stuff which makes it easier to ingest and absorb. And you've got access to bottles and top two bars for top two bags for whatever food you need and that sort of thing. So that's where the plan is you're eating as much for the runners for the bike, so you're probably going to inverted commas overeat on the bike, because when you get off the bike, you don't want to be running on empty, you've got a long way to go still. So trying to mitigate those losses, minimize them. And, you know, I would say for most athletes, if we talk in numbers, they're carbohydrates 60 plus grams per hour and a half Ironman on the bike, possibly bigger people pushing big watts or the rest of it, if they can go and up to 90 or beyond fluids all over the map. Some really cold race with a low sweat rate, you might drink 500 600 mils, you might drink you know, three, four liters in a hot humid race. So that's purely on sweat rate and requirements. And the same with electrolytes, some people are going to nibble by with a couple of 100 milligrams of sodium an hour on the bike, some people are going to need I was a 1500 milligram an hour guy, you know, in hot conditions. So that's the kind of the bandwidth there and an Ironman is like a, a bigger version of all of that really, you know, you don't not that the numbers get appreciably bigger, but obviously it's double the distance. So over the accumulated time, you're going to take into take more in but we definitely have a we definitely have an ongoing conversation with a lot of athletes about the fact that that you can't expect to get off the bike in a long course triathlon and do us and be playing catch up on your fueling and hydrating on the run. It's probably a bit downhill from there.
Matt Dixon 29:26
It's a great point it's and I think that that's I'm just gonna shine the spotlight on that what you said at the start of that piece, which is much of a regurgitate it my way much of what you're doing on the bike isn't just to fuel the bike, but it's to set up the run. And I think that's a shift of perspective for many people they because it really is it's in many times the difference between a run to your trained potential and a run that's a little bit of a disaster. And that's important. How about T two
Andy Blow 30:00
TT I'd on a long, in a couple of Half Ironman races that I did later in my career when I was becoming more picky about, you know, trying to get my nutrition and hydration, right, I would pick up like a fuel belt type thing and carry some, some my own either gels or salt tablets or liquids are a bit of everything to make sure those go but I'm trying to move through tea to fairly swiftly because obviously, anytime sat still is time wasted, really. So I wouldn't necessarily it's an opportunity to pick up any stuff that you particularly like that you can't get on the course because to a certain extent, not many of the pros would do it in a half Ironman or whatever I would imagine. But if you have a particular gel preference, say, and the ones they're given out, on course, you're really not keen on the harm of carrying, you know, three or four gels, the weight penalty of that is very low. But the benefit psychologically and to having something you've trained on is really quite high. So it's kind of kind of optional, but I was always a big one for you know, if you're racing you're gonna keep, you're gonna keep moving through transition, so you're not loafing for too long.
Matt Dixon 31:08
That's good. And I'm going to save the run, actually, because you talked about something there. So I want to start to narrow the focus now. And I think that the rang philosophy is gonna come out in the, in the, the rest of our conversation, I want to actually narrow the focus to logistics a little bit. And you mentioned something there. So I'm just going to follow that rabbit hole, caring tip. So I had a lot of questions from our athletes around this with. And a lot of them, of course, naturally look at the pros, and they see these very, very slick bikes with one or two bottles on potentially hydration in the frame, or elsewhere. How do you recommend folks carry all their hydration on the bike?
Andy Blow 31:52
Yeah, it's an interesting one, because it's bikes have changed a lot in the last 10 years, probably more than they had previously. Before, it was always like two or possibly three-bottle cages. And that was that I do I am quite a fan of the the I even used to use a really old school one there profile between the handlebars kind of water bottle up front because there were so good for staying in the arrow position, it gives you extra capacity. I think if you're someone who doesn't have a specially high requirement for lots of electrolytes, so you're not particularly picky about what type of drink that you use, then I would have a minimal strategy for how much fluid you carry on on the bike with the view to being focused on picking out what you need water or whatever drink it is from the aid stations. Because extra fluid carried is relatively heavy, it doesn't matter so much on the flat cost, but on the heavy costs, you pay the cost of it. If you are though, someone who has a particularly high sodium requirement or has a particular drink you want to use, there is no harm in like having a you know, obviously on a bottle up front one on the frame one behind the seat, if that's the kind of regular setup, and then you can start with a really heavy tanks of the good stuff that you want. And then you're gonna get relatively deep into the race than before you've got to start meddling with aid stations and rolling the dice of catching the model that you want. The other, I suppose the other thing to say is that that often leads into this question is like, what about super concentrated bottles of stuff that can last you all the way around so that you can top them up with water or chase them down with water and stuff? I used to be vehemently against that approach because I saw all of the downsides and probably wasn't very open to the upsides of it. The upside being that you can make a really concentrated bottle of something, which then you all you have to pick up his water. So it makes your mission very simple. The downside is if you lose that bottle, it's a disaster or a potential disaster. And also, if you drink it, and then you're not very good at titrating it with the right amount of water as you go around, you can make yourself pretty sick. So having worked with a number of pro athletes who are super diligent about this, and this is their preferred approach, it kind of changed my mindset to say, Well, why don't I work with these people to do it the way they want to do it as opposed to just keep telling them to do it my way. And so I've kind of met in the middle with some some people but one, the one cast-iron rule I would have as you never ever do that for the first time on race day, which is ironically how most people do it. You need to train routinely with that strategy. And you need to rehearse how much you're using, you need to get your numbers straight because what you're doing there is you're doing a bit of home chemistry or biochemistry on the go. And so that's for experts and people who've had practice that's not for novices.
Matt Dixon 34:47
And also people that know how to ride their bikes can exactly yeah, for extended time one-handed supple, if they're, you know, without any problem. And I guess in a really practical world, the most simple and probably effective way would be to be consuming your fluids through the bottle or the torpedo-type thing up the front, between the arrow bars, and then on the frame carrying the concentrates. You can dump it in, grab a water bottle, dilute it, but obviously, you better be good at practicing that. And getting it Yeah. So it's habitual.
Andy Blow 35:23
Yeah, exactly. And as you've said, that requires a bit of skill, it requires a relatively nontechnical course or nontechnical sections, crosswinds, all that sort of stuff are going to because what's the last thing you want to be doing is like having your nutrition hydration sort of strategy. Knocked not into the weeds, because you can't take your hands off the handlebars, you know, that's you what you've gained in sort of consolidating, you've lost in, in your physiological output.
Matt Dixon 35:51
There's no better example of that than making the turn at Harvey in the Hawaii Ironman and coming down at 90-mile descent that has plenty of uphill, but sort of 90-mile descent with if it's a windy day, see people that can go an hour without taking their hands off the handlebars because they're terrified. What about on the run? Athletes this such a question that came from one of our athletes. I want to use precision hydration on the run. How do I carry it? How should I go about that?
Andy Blow 36:24
I think mostly the option that we favor there is using the sort of capsules like we call them sweat soul capsules, they have 250 milligrams of sodium. And this is that's where they're light, they're come the ones we do at the moment come in a blister pack. So you can just take a strip and I'm a big fan on the run of those shorts. With this sort of mesh pockets on the outside of the leg. I think that's a really fantastically efficient way to carry stuff because it's easily accessible but doesn't bounce around and doesn't annoy you when you're running. And you can just slip some of those into your pocket. And then you're obviously picking up water or whatever drink you're having from the aid stations and washing capsules down. And that's where it's kind of just a matter of knowing your numbers because it's if you're a 500 milligrams an-hour person, it's two capsules an hour. And as long as you chase each one of those down with a bit of liquid, I would say that and it's that's that goes for long course triathlon, but also for ultra running and marathon running and stuff as well. Because when you get to the Run carrying fluids is it's more of a penalty unless the bike course is exceptionally hilly. It's every kilo that your half kilo you carry extra on the run does carry a bit of a penalty with it. So you're better off carrying some tablets and washing them down rather than I would say leaving TT with two massive waterfalls.
Matt Dixon 37:46
Yep. Okay, super. He was. He was a question actually from Sarah, around this one of our athletes. Sarah, thank you for this. So I'm just gonna read her question and what I wanted to give this, how do I carry everything during a run when you use your own nutrition and hydration, I'm trying for a Boston qualifier which 3:45 For her, I need to be quick and light, there's no time for stopping. So I think there's a philosophical approach to that as well of, of the sort of ultimate solution. But give me a lens on that.
Andy Blow 38:24
I think I think if you, I would be one of those kind of people who would probably want to carry if I was doing a marathon, I reckon I would want to carry the bits that I think I would need on the way around as well because I can see lots of problems with trying to get access to the rights to find the course. So I kind of I understand Sarah's sentiment with that. And for me, that would be probably choosing for running I tend to speed which you are kind of in that category with marathon running, I'd prefer to use gels for or gel or gel-like format for carbs because they're just easy to suck down. No chewing involved, and they're easy. And so you would get one of those little belts or something there you can clip a few gels on because that level of weight penalty is small. If you think the average jell probably, let's say it weighs about what's it going to be sort of 5050-ish grams in total. And you might need two per hour. So if you're a three-hour marathon runner three hours something you're going to need half a dozen of those maximum it's not a huge weight penalty to carry that obviously dissipated as you go around because you're using them. Just a simple little belt for them to go on is good. I would where I would draw the line though is carrying liquids around with me carrying drinks because that's just cumbersome and it's heavy and it's you can get water on the way around the course and as far as I'm aware, like the h2o served in Boston is comparable nature to the age To own in London and you know, Amsterdam and wherever else you're marathoning. So you can kind of make do with that. Plus, if you need electrolytes, take some little capsules. So our recommendation has always been, you know, if you really if you want to carry your calories because you're not an elite runner, you can get passed around mottos, and then do that but water and water can pick up so you can carry as well.
Matt Dixon 40:23
Yeah, water is almost universal. The only quick story someone listening will share my pain on this the Las Vegas marathon many years ago where they fed us water from the fire hydrants and everybody was throwing up their way around this course it was it was not a very pleasant marathon experience. So So here's I'm going to shift gears now. So a little bit of logistics there. Let's go to some fueling specifics. This is a biggie, this is important stuff. And I want to address some of the research lately, there's been a lot of research coming out around, quite frankly, what I saw is massive absorption rates for endurance athletes and studies with 100 grams now of in cycling, at relatively high intensity up to 120 grams per hour for some Ultra athletes. So I'd firstly love to hear your thoughts on the research and in the insights that you have for us there. And then how should our folks our racers think about this in terms of carbs per hour, you mentioned it a little bit earlier, but I was going to talk about an Ironman a faster athlete 10 hours lesson, and maybe a 12 to 17-hour type athlete.
Andy Blow 41:40
Yeah, so with the carbs per hour thing, it's the advice on that as been evolving for quite a long time. Now, it used to be thought that sort of 60-ish grams an hour was the limit of absorption of calories through the carbohydrate through the gut of the average athlete. And I think I'm right in saying that was based on early studies of looking at glucose uptake rates in the gut whereby, you know, glucose is shuttled across the gut wall into the bloodstream by I think it's S, G s, I can't remember the name of the transporter, so like s LG T one, or four, that shuttles glucose from the gut into the bloodstream. And those receptors get saturated at about a gram a minute, so like 6060 grams an hour. So and that was kind of, I guess, plausibly compatible with what people were observing athletes would eat per hour. So this sort of like the 60-gram ceiling was accepted. Then, in the early 2000s, there was work done with by a lot of it was asking you can drop who was where he was working at the time, but askers worked with a lot of pro cycling teams, a lot of Ironman athletes and stuff. And he's a big, big, well published and well-respected researcher in carbohydrate metabolism. And he looked at glucose-fructose mix. So when you mix glucose and fructose, you fructose is absorbed via a different transporter in the gut. So they sort of thought, well, this is like having a supermarket checkout queue. And when one queue falls, and the glucose queue is full, we'll open a second one for fructose, and more people more of molecules can get through at the same time, that that was born out, although the fructose appeared to be slower. So it's like 30 grams an hour. So that gives add them together, you get 90 grams an hour. So in lab studies that's been reasonably well, if you can call it proven, it's sort of been validated to a large extent that this is this is a thing. And so lots of athletes look to that. But alongside in parallel with all of that, as there always is, with elite athletes, elite athletes don't often read these papers and things and they just kind of crack on and do what works. And there's been a lot of anecdotal reports, especially in pro cycling a lot in ultra-marathon running, as you've mentioned, if people were smashing way more than 90 grams of carbohydrate per hour and winning races and, and doing great stuff. And what some of those papers have proposed recently is this kind of 90-gram ceiling is not a concrete ceiling at all. It's, it's sort of it, it, it does represent, I think, based on personal experience and experience with athletes are kind of it's a high limit or a high amount of limit. There's a high amount for a lot of people, but there are more than a few people who can do substantially more than that. So basically, what it comes down to, I think is training the gut and also having some kind of either genetic or trained predisposition to being able to absorb more carbs. So this study that you mentioned, I think it was by a Spanish researcher. Looking at ultra-marathon runners, they ate four gels an hour of 30 grams each during an event and they had their performance that was measured and they were actually looking at markers of muscle damage was their primary focus, I think, and they were looking at how much muscle damage occurred. And it was less with the people that could eat and absorb more carbohydrate, because presumably, it's less, therefore less stressful on the, on the muscles, activity. And that but they, they basically prove that this is not just one or two freaks, there's a good proportion of people who can potentially do this. But it wasn't everyone. So there were people in the study who suffered at that level who are getting GI upset. And so I think the feeling is currently that 90 grams was perceived as a hard limit, it's no longer seen as a hard limit. But that doesn't mean that everyone's limit suddenly got up to 120. You know, I think what we're showing is that like, with a lot of things with elite athletes, elite athletes are better at doing lots of little things that contribute to their performance than the rest of us. And they also train really hard and eat lots of carbohydrates, often. So those two things combined, sort of open up the door. And, and in, in our day-to-day practice, what this means is, it's like a conceptual barrier has been lifted. So we're definitely now and have been over the last few years, we've worked with pro cyclists and cycling teams and very interested in their numbers, and have often routinely seen them taking more than 100 grams of carbs an hour, but also seeing their teammates, sometimes taking 60 or 70 grams of carbs now and keeping up with them in long races. So there's, there is a bit of inter-individual variance in that for sure. And so I think if people are interested in taking 120 grams, now one thing I can say for certain is you probably don't want to jump from 60 to 120 grams, you know, this is like a stepping stone type approach. And you may find that your ceiling is below that. It just depends in the sort of the that's part of the preparation process.
Matt Dixon 46:59
Yeah, and you have one other factor that people should consider, which is testing it in training. But also realizing there's the additional stress of what racing brings 100% Travel everything new, obviously, race day, and that's going to slow down or lower your absorption a little bit.
Andy Blow 47:21
Definitely. And that's where the studies are interesting, because of the practical experiences, because we all know that when you watch the Tour de France, that sort of thing, where these guys are smashing a lot of carbohydrates day in day out, they do a lot of that they'll do that when they're setting the bunch is set up having a chat and that kind of thing where they're physically and mentally relaxed and able to do so the really interesting thing about that ultra marathon running study is that if you'd put your if you'd if you're asked me to place a bet, would it be like proven in cyclists or runners that you can take that amount I was I wouldn't have said runners because running is so hard to take in more stuff. But and as you've alluded to, you know, the stress of racing, the psychological stress of racing, especially for those of us who are amateurs and race less frequently and kind of sometimes probably get more wound up and a lot of the pros do about races. That's that's an additional factor that and we you know, you and I've talked about this before, and we win the Purple Patch reset event last year, we talked about it endlessly about this kind of the idea of the flexible plan. So you know, you go into an event with a hydration plan, for example, that's, that's based on science and practical experience all the rest of it, but with a with half a mind on the fact that on the day, it could all change. And I think that's the case with nutrition, you know, you've got to go into a race with a bit of a plan. But at the same time, if you're sick, I mean, you might remember a fantastic guy called Julian Jenkinson, who was a fellow Brit sadly passed away quite a few years ago, you're riding his bike. And he was a friend of mine is when I used to train with a bit on the bike. I used to pick his brains a lot because Jules was the UK Ironman record holder. And I would say to him, how do you know when you've had enough like fuel on the thing and he always used to say to me are, you know about enough fuel when I'm like, burping up a little bit of sick and it's a bit sugary, you know? And then it started then he'd say, and then he'd stop eating for a bit, and then he'd start eating again, you know, and that was kind of his. But you know, the guy went 811 for an Ironman 20 years ago. And I think that that sort of having an idea, but testing it and adjusting it on the go is so key
Matt Dixon 49:40
bit of pragmatism and management plan to plan and then apply the plan and it's the application. Life is not a spreadsheet. So with that in mind, is huge one for me. I've got a couple more questions. I want to talk about this next question. And then I want to talk a couple of questions around environment and then I think that we're going to be running out of time, so The bottle collision. This is a huge improvement had several athletes asked me this, so I have to bring it to you. So I will read this. From Andy work from Alex, that was the question, what are Andy's thoughts on combining all of your calories, electrolytes, and your hydration? So there's your three levers into a single bottle. Go for it.
Andy Blow 50:24
Well, in some ways, it's obviously, as some athletes would say, is like the Holy Grail, isn't it, it's just, I'm gonna mix this little bottle up. And this has got everything in it. It's this, it's the life is a spreadsheet thing. It's got every nutrient in it that I need to see me through this 10-hour day, you know, and off we go. And there's an appealing simplicity in it. Very occasionally, it can work as well. Because sometimes you get, you know, your magic mixture is like spot on. But the reason it often doesn't work is because, well, of all those things we just talked about, the plan has to change. And with one bottle with everything in it, the plan can't change because if you're thirsty, and you're exceptionally thirsty that day, and you drink one and a half times as much, you're getting one and a half times as many electrolytes and you're getting one and a half times as many calories, whether your guts ready for it or not. And I saw this, this breakdown, not in actually in a sport that we've talked about before but the devices to Westminster canoe race, a couple of guys 2x World Champions Ben Brown, who actually is happens to be my cousin, and Ivan Lawler, who's a very famous British paddler, who won many Olympic went to many Olympic Games, loads of World Championships, they went for the record in the DW. And they decided that to save time, it's 125-mile canoe race, they decided to save time, they would have all of their stuff in one bottle now and just get it topped up all the time, it was like sludge. And like seven or eight hours in, they were out because there was so much diarrhea in the boat they couldn't carry on. So that's sort of that tells you what you need to know about my thoughts on that approach.
Matt Dixon 52:03
Well, in gaining simplicity, you are completely removing any options that you have. And interestingly you don't. I'm going to ask a second question from Alex. But Andy, you don't have to supply the answer to this, because I know that Alex and Alex, I know that you'll be listening to this. He is a lover of the one-bottle solution. And here's his honest follow-up question. How can you avoid pooping in your pants on the run? I tend to have that happen to be a lot of Alex, go back to the top and just listen to what we just spoke about there.
Andy Blow 52:46
Yeah, yeah, like I say, I'm, I've become less, probably less sort of dogmatic over the last few years with saying to people, because I have heard stories of people who've, like, done this approach, and it's really worked for them. And if they do there is that I am a big believer in you know, if it's not broke, don't fix it. If it works, if you can get it to work. I think though, if you think if you're starting from a clean sheet, the ability for me to have and the reason that we call them those three levers, you know, the carbs, the fluids, the salts, keep them a little bit separate so that you can pull them a bit independently. To be fair, that sort of electrolytes and fluids bit tend to move together. So you can sort of you often find you're pulling those two levers at a similar rate, but having the flexibility and then teaching yourself to its kind of like teaching yourself, I guess, if you're a pilot to fly by, by feel, and by looking at the horizon and listening to the plane and all that sort of stuff, rather than flying purely by your instruments, you know, it's like, it's a field factor thing. And you develop it by practicing it by you only practice it by having them all separate and playing with the levers, you know, it's if you don't, people were less and I don't accuse everyone of this, but if people were less sort of tied up in the idea of like theorizing about getting it right before they go out and try it, they probably get a lot further with trial and error. You know, I certainly and I would, I would tell myself with that brush I spent a lot of time before big races sometimes agonizing over the detail instead of getting out on a few long rides in long runs and just like giving it a go and seeing what worked,
Matt Dixon 54:24
seeing what works, etc. Okay, so two final categories. I want to go through these pretty quickly if we can but a question from Colletta here. She said, in the heat I consistently end up at the end of the race in the med tent with severe cramping. I think I'm diligent about pre and during-hydration. And I'm wondering whether there are any other factors I'm not considering
Andy Blow 54:48
that that was me, you know, before getting the electrolyte balance, right. So I was taking on a lot of fluids and not a lot of sodium. So my end of one sort of experiment would lead me to suggest these electrolytes that They looking at their, it'd be interesting when someone says they're diligent about their hydration, the red flag that sometimes is, is like I drink a lot, is what they're saying. And maybe it could be that you need a bit more electrolytes, especially with the cramping and reducing or holding, you might be taking a fluid but not enough electrolytes with it, or it might be less fluid and more electrolytes, but that'd be the first place we would go looking. But if, if we want to follow that one up, you know, on an individual basis as well, we would definitely be happy to have a further conversation to drink.
Matt Dixon 55:36
She would benefit from a further conversation. So we can we can put collateral in touch with your team on that. And in fact, there's another follow-up question. We have gone through this in the prior podcast. So I won't ask you to answer this, but it is related. Amy had asked how do I know whether I'm a light sweater or moderate sweater. I mean, this is the importance of the sweat testing. And yes, you have the free tool online at precision hydration. And
Andy Blow 56:05
what we can do is link in the show notes to like a spreadsheet to measure your sweat rate because it's really easy to do. And then we could give, give advice based on that as well.
Matt Dixon 56:16
Perfect. So we'll do that. And we'll put that in the show notes for you guys. And then of course, you know, we as we do start to open up the San Francisco center, we will be running full lab-based sweat testing, and there are several labs all over the country all over the world, I should add that then you can get some information and consult with either asset Purple Patch or and his team around the results that you get there. So we will also put details of that in the show notes of all as well. Before I let you go. Andy, I do want to ask one thing at the end that I think is really important because things go wrong in racing challenges happen. In fact, there hasn't been a great performance in which the victor or the great performer hasn't overcome adversity there's no such thing as a perfect race. At least I haven't seen one. And so it's a great question from lists here that said, what do you do if you find yourself in a hole when it comes to the run? That sort of oh, crap moment, not an Alex Oh, crap moment, but an oh crap moment where you've got just massive systemic challenge and you're cramping? What can you do?
Andy Blow 57:29
I reckon, the first thing that I would say, delving back into personal experience on that is like, first of all, just as hard as it is try not to get too immediately despondent that it's all over. Because like you say, you wind yourself up, and you mentally rehearse and you want the perfect race, and you kind of envision the perfect race every time and then, and then it doesn't happen. And that can be really tough. And then you can, you can go very quickly from feeling like you're doing everything you want to do to a horrible hole of despair. And if you let that happen, or if that if you feel that happening, you've got to take a step back. And I wish I'd have been able to do this a few times when I was racing and like refocus very quickly, put it in a box and say, Okay, what am I going to do to mitigate whatever's going on here? And I reckon the first thing in most circumstances to do is, is like pause, slow down, and like evaluate. And this is where if it's, if it's if there is a, an often it is in, in long races, the things that that sort of within your control that can go wrong, tend to be areas of pacing, areas of hydration and nutrition. Outside of that you've got, you could maybe class like technical errors on the bike if you aren't looked after it, and those kinds of things, but they're the main ones. And, and I would say, we talk to our athletes that we work with a lot about a mental ledger, which is these numbers that you should know your carbs per hour, your fluids per hour, your salts per hour, you need to be keeping a mental ledger throughout the race of what you've taken in the last 60 to 90 minutes, because when things start to go wrong, you then have a bit of an idea where to go looking because if your plan suggested 60 grams of carbs now but you've only been taking 25, then there's a very good chance that what you're experiencing if you symptoms time with it is a dip in blood sugar and a dip in sort of energy levels. So the recovery then is slowing down absorbing as much carbohydrate as you can as quickly as you can to try to rescue it and bring it back. And in that instance, you can often bring it back quite, quite fundamentally. Oftentimes though, it's not that simple. It's not quite as obvious. But what you need to do is slow down, calm down, triage the situation, and then start pulling the levers or just adapting the pacing or whatever it is, whilst retaining a level of confidence that things can come back. Because especially in things like ultra running an Ironman, there are as you said, there are some phenomenal stories of people coming back from death's door and Going on to do really, really well. And the perfect race doesn't mean shouldn't get in the way of a good race, you know? Yeah. And I think that's, that's, yeah, if I could go back and tell my old self, all of those things, I'd have benefited.
Matt Dixon 1:00:16
Well, for sure. And that's, I mean, I think that I'm gonna just repeat that, you know, don't let a perfect race get in the way of a good race. And as I sort of thought of there, one of the things that we always talk about is, when you start a race, the mission is always the same, which is to get from the start line to the finish line as fast as you possibly can. And even when things are turning to custard, sometimes it's your stomach to the mission hasn't changed. And so you have to stay focused on that mission. And it's very, very easy to let the brain pull you down into that direction. So we have as, as you might imagine, a whole host of other questions. I'm sorry for you guys that I didn't get to your questions, I will be following up with Andy, I might be able to get a few more areas for the Purple Patch athletes to answer some of the personal questions, and we'll post those to you guys. And, and over the course of the coming month or two, I'm sure that I can persuade Andy to come back onto the show, but also come to the Purple Patch team for the Performance Academy folks and the Purple Patch athletes and maybe do a live session with the group. Nothing like inviting and asking in front of several 1000 listeners. So they have an option to say no. But Andy, it's, it's I think we're all looking forward to racing again, I really appreciate you taking time as ever, and it's wonderful. As, as you mentioned, we've got some things in the show notes. We also have, I think, some special goodies for people in the show notes around the options at precision hydration.com. And let's go from there. So I really appreciate you coming on the show, as ever
Andy Blow 1:02:01
know, lovely to chat, Matt, and I can't wait to come out and seal you Purple Patch people. When they let us get back on our planes.
Matt Dixon 1:02:08
We will lay down the red carpet for your captain. Stay safe over there. Cheers, mate. Thanks, guys, thanks so much for joining. And thank you for listening. I hope that you enjoyed the new format. You can never miss an episode by simply subscribing, head to the Purple Patch channel of YouTube. And you will find it there. And you could subscribe. Of course, I'd like to ask you, if you will subscribe. Also, Share It With Your Friends. And it's really helpful if you leave a nice positive review in the comments. Now any questions that you have? Let me know feel free to add a comment and I will try my best to respond and support you on your performance journey. And in fact, as we commence this video podcast experience, if you have any feedback at all, as mentioned earlier in the show, we would love your help in helping us to improve, simply email us at info at Purple Patch fitness.com or leave it in the comments of the show at the Purple Patch page. And we will get you dialed in. We'd love constructive feedback. We are in a growth mindset as we like to call it. And so feel free to share with your friends. But as I said, Let's build this together. Let's make it something special. It's really fun. We're really trying hard to make it a special experience. And we want to welcome you into the Purple Patch community. With that, I hope you have a great week. Stay healthy, have fun, keep smiling, doing whatever you do. Take care.
SUMMARY KEYWORDS
race, athletes, hydration, grams, people, bike, bit, carbs, electrolytes, drink, ironman, bottle, hour, fluids, purple, fueling, patch, calories, work, Nancy