Water bottle TRIATHLON RACE NUTRITION trick

Water bottle TRIATHLON RACE NUTRITION trick


– Morning trainiacs,
figured I’d be a genius and get to the pool really early here, and it’s like a boiling cauldron
of high-performance kids. Apparently I’ve got to split
a lane with one of ’em. This isn’t going to go well. But it’s just a floaty pants
kind of recovery day so, there’s nothing special going on here. Something that came up very
interestingly over the weekend with the second virtual
triathlon camp is an idea of how to partition out gels
without having to tape them all on your bikes. I got a good one for you after this swim. This is, when I came up
with it, I like, pfft, we’re geniuses trainiacs, geniuses. (upbeat music) That was just a 2,650
meter swim in 53 minutes. Most kids are fast. Like the athlete got
pulled out of the pool after doing 50 along side me
because I was no motivation. I could have told you
that was gonna happen. Come over here, I got
something to show you. Important updates with the facilities. This here has been walled
off since June, May. They have completely redone
all the lights and the sound so it doesn’t bounce nearly as much. And I’m pretty sure
they’ve done this for me. You might not have known,
but here, was like green back in the day. And you didn’t really
notice it with your eyes, until you put the camera on. I noticed it a lot. And it’s kind of dark right
now, cause they just haven’t turned everything on, but
they’re getting this TV quality. It’s gonna be nice to get back in here. This is warm, long-course, love it. All right, so for the past
two weeks I’ve been running these trainiac virtual camps, and living here. We’ve got lots and lots of calls. And something really
interesting came up this weekend as we were going through
the triathlon nutrition calculator, if you
haven’t gone and done so, go to
trathlontaren.com/triathlonnutritionguide. It’s a free download and it’s a calculator that figures out, based off
of your customized weight, your customized finish time,
or how long you’re working out, exactly how many calories
you’re going to burn, and thus exactly how many
calories you should be replacing and gives you a rough
idea of how to figure out the nutrition schedule for it. So one of the trainiacs in
the camp, he said well what if I’m taking a gel, SIS in his
case that is an odd number of calories, it’s 87
calories and like he actually stumped me, totally put me on the spot. And I was like, I’m not sure
but I start talking my way through it and I’ve got,
I think, a brilliant idea that involves a clear water
bottle it you’ve got one and a sharpie. Come here. Okay, so the first thing
that you’ve got to do is go and get that download of this spreadsheet that calculates exactly
how many calories you need to replace, go to
trathlontaren.com/triathlonnutritionguide. Without it, a lot of this
isn’t going to make sense. What you do is, let’s say, in their case, we are doing a, let’s do a half Ironman, we’ll do this for me. I’m going to try to race
somewhere around 148 pounds. We’re going to hopefully at
some point do like a 428. So I end up having to
replace 1004 calories. Here, we’ve also got a
guideline of how to get those calories, so it starts
telling you, all right, here’s how many calories you need. Here’s a schedule for how
much to need throughout the course of the race and
from that, we want to get dialed in how many calories
you need on the bike. And an easy way to do that,
especially if you’re using gels, is to, let’s say this tells
me that I need 600 calories on the bike. Well, do I want to tape six
gels to the top of my bike and have that be ruining
the aerodynamics of it? Or having to tear and
fuss with all these gels every 25 to 30 minutes. No, I think a really good
option involves a clear bottle and oh, and and what if you are somebody who just can’t remind
themselves to end up taking their calories? This solves all of that. Get yourself a clear bottle. Get yourself a sharpie. Note, how many calories
you are going to go through over the course of the bike,
and then come over here. So what you’re gonna
do, is you’re gonna take the clear bottle. You’re going to calculate how many gels, if it is gels, or if
it’s liquid nutrition, I’ll talk about another
day why I don’t recommend all liquid nutrition. But you’re gonna take
the gels that amounts to the amount of calories
that you need on the bike. Empty those, the night
before into a water bottle, and then fill up the
rest of the water bottle so that it’s a nice liquid solution. Then, what you’re gonna
do, is with a sharpie, this is where it starts
getting really practical, and helpful for you. To force you to end up
remembering how much you should have when. Calculate out, if you’ve
done this in training, and know whether you need
to take your nutrition every 20, 25 or 30 minutes. Then on the water bottle,
mark off, all right, I need to have drank say, this much. And calculate out how
much of the water bottle, like basically, how many
chunks of the water bottle you are going to have
at all of the intervals. So you need to say, all
right, first I need to drink that much, and then beside
it, you’re also going to put let’s say, 25. So you’re going to put down
the interval of minutes that you need to be looking
for on your bike computer. So let’s say you’re on
a 25 minute interval. You write down 25, 50, 115, 140, and on and on and on. And what you’ve got is a
perfectly partitioned out measured, reminder for
how much liquid nutrition you need to take and it’s
going to be staring you right in the face, because
I’m going to tell you exactly where you should put it for the most amount of aerodynamics and the easiest access. Grab yourself a very simple
aero bar bottle mounting plate. It’s just a very easy black plate here, that with zip ties, we are
going to put in between your aero bars like so. Grab yourself some zip ties. Put it on each side. Then, mount that sucker
right smack in front of your face so that you have no choice but to end up seeing that bottle. Give me a quick second and I will show you how exactly how it’s going to appear, and how hard it will be for you to end up missing out on your nutrition. Take that bottle, mount
it so that your schedule is perfectly face up and all of a sudden, you’re going to have an
extremely aerodynamic completely invisible to the
wind, spot that you can put your bottle and as you’re looking down, you’re going to be
looking at your nutrition and you’re going to be
looking at the times that you need to take it. So then if you’ve just got a watch, all you need to do is look
and see how far into the race you are on your watch,
or but a bike computer in between the aero bars and
bam, you have easy to access nutrition, calories right
there, very aerodynamic. So there you go trainiacs. If you want to make sure that you know exactly how many calories that you get and get a rough guideline
of how to figure out all of your triathlon nutrition, like I said, go to
trathlontaren.com/triathlonnutritionguide for the free guide about how to figure out your race day nutrition and yeah. If you like good ideas like this, make sure you hit the
subscribe button below. And if you are already subscribed, tell me what your favorite
nutrition is to take in the comments below. Mine, I have grown to
become a really big fan of Verve Energy. But I’m also starting
to play with low carb, so to be determined. Stay tuned, make sure you’re subscribed. Later trainiacs.