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This is making shift happen, and I'm your

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host Jen Katz.

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Over the years, I've coached hundreds of clients.

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Find their ideal self through the way they

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nourish their bodies and minds. And now I'm

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here to help pass on these same strategies

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to you. To so let's stop the madness

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and get your results once and for all.

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Let's go.

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Fan, welcome to another episode of making shifts

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happen.

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You know it's just gonna be a thing,

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I think, these next few weeks with my

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voice.

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Being just a little bit more broadly.

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Because what I've discovered is

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in my training for Lead and associated races

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and events and things like that.

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The high elevation mixed with just breathing heavy

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and my vocal cord dysfunction is just the

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perfect cocktail for and my 1 900 voice.

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So I appreciate all of you for

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sticking with me here. Hopefully, my voice isn't

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too bad

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I have had to, like, extend it a

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little bit in terms of, you know, timing

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for recording.

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So I also appreciate your time.

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Be in in imp

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with my release of every. Episode I'm debating

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on starting to to drop these on Thursday

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honestly with everything.

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And and usually, by Thursday, my voice is

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pretty good.

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But then, of course, Thursday, I usually coach

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in person. So I'm I'm talking a lot.

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But we'll just see. We're just gonna see

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what these next few weeks hold.

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You know, you just have to kind of

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be fluent and roll with it. Right? Friends.

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Alright. So today's topic,

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we're gonna be talking about how to fuel

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effectively

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on race or event day. So if it's

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not really raised for you, that's fine. We'll

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call it an event.

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Now, I do wanna go ahead and say.

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I apologize.

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Okay.

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Fueling is going to look different for everyone.

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Fueling is going to be an individual thing

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and fueling in and of itself is a

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sport in and of itself in addition to

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the act of actually raising or writing in

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an event. Now there are going to be

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some variables to consider such as age, gender,

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the weather what were conditions that you're experiencing

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as well as the conditions of the trail,

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elevation,

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training history, your personal training history and fitness

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level at that time, as well as the

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intensity of the race pace,

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and or the course because, hey, let's be

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honest, and not every course is the same.

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I mean, hell, even looking at Lead.

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The courses have changed

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over the years. You know, in the 30

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years that it has been happening. The every

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course is different or slightly different. You know,

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they've made some slight tweaks.

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So really, you know, the fastest time

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on Lead and for the Lt 100

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is is technically not the fastest time overall.

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Alright? Sure. It's the fastest time in the

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past 30 years, but that course

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record is not gonna be the same as

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the course

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that was set

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30 years ago. Alright? So you have to

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pay attention to that, and you have to

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really be gentle with those considerations. But anyways,

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you know, race course intensity does play a

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part, and that does include elevation and and

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nuances there,

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the

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of the course, things like that.

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Now, it also varies,

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depending on your health issues, your, own personal

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health issues that you need to navigate, such

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as diabetes, hypoglycemia,

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hypoglycemia,

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things like that.

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Your stomach tolerance and allergies. So as well.

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That is

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really important to consider in all this because

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some of these suggestions are not going to

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be good for you. Not gonna really apply

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for you. If you are a diabetic individual,

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you know, mh, yeah. Let's pump you full

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glucose,

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real good idea.

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But,

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that please know those, Sarcasm.

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But

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these are incredibly important to really think about

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and just and kind of, you know, bring

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to the table when you're considering,

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race or event fueling strategy.

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Now a large part of figuring out your

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race day fueling strategy is

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experimentation. My favorite word other than depends.

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Experimentation is key in all of this because

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you're gotta have to figure out what works

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wealth for you. But in that, please be

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patient and use your training rights as a

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guide. Don't figure it out on race day

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for goodness sake Figure it out on your

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training rights, figure it out on at least

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1 to 2 rides a week. You don't

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have to do sports nutrition quote unquote every

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single ride of the week. You can have

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more whole food sent items, you know, on

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most of your rides. And then a couple

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1 or 2 times a week, you know,

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really search experiment with those training fields out.

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Strategies or racing fuel strategies.

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Now,

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ideal race fuel...

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The source for an ideal race fuel,

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I apologize. Milo licking and it's kinda... He's

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kinda distracting me. Hopefully, you can't hear him.

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But ideal race fuel source is, of course,

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carbs. It is the most efficient for your

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body to break down and utilize period,

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plus you are going to be using your

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glycogen stores in both your muscles and eventually

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your liver.

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As the intensity

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elevation, race,

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you know, heat. All of that starts to

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evolve,

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that is going to really help draw you,

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you know, and it's gonna help... It's it's

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gonna push your body to draw those glycogen

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glycogen stores period.

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Now I will go ahead and say.

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Not all carbs are equal. Sure. Yeah. They

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are, but stomach and intestines, your stomach and

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intestines.

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Actually have carb absorption receptors that are variable.

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Alright? So you have a couple of different,

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I mean, variety of them, but

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Ideally,

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in order to favor these absorption receptors in

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your intestines and in your digestive system,

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you need a mix of malt,

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or or glucose

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and fructose.

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Alright? And that's sometimes what, you know, the

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jelly bell and the the candies that you

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get on the shelf, are missing. Alright. They

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don't always have the fructose. They don't always

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have a combination of the fructose with the

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other carbohydrate source. Now,

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This is why you don't wanna depend on

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straight glucose or straight sugar or straight fructose

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like fruits and things like that. In order

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to minimize gut issues because that's gonna be

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a biggest thing is by combining

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these things. So fructose with, of course, like

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multi,

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extra blah blah,

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by combining the fructose with that,

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you're improving your gut tolerance, you're improving the

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absorption of the carbs.

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And all of this. I mean, you're you're

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improving so much. You're improving

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just your ability to speed up the absorption

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of the up glycogen and and all of

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that. I mean, it helps with your performance

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period. Like, this is not my opinion.

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This is

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science friends. It's science and And that is

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1 reason why yes, sports nutrition is going

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to be a little bit more expensive. Now,

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you can, of course, make your own gels.

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There are recipes out, you know, in the

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Internet hemisphere where you can learn to make

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your own drills and do that yourself, but

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I know not all of us have the

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time where the patients were the effort to

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do that.

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Now, that being said, the standard multi or

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or glucose to fructose ratio for sports drinks

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and gels and all that fun stuff. Is

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ideally right around 2 to 1. So 2

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parts melted or glucose to 1 part fructose.

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Now this allows for carbohydrate intake of up

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to

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about 90 grams per hour. Now some athletes

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may benefit from higher or lower intake. So

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please know that.

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Now I wanna dive into the varieties of

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carbs. Just so, you know, wanna make this

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quick and dirty so your eyes don't glaze

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over too much. I don't wanna talk about

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the science too much, even though I'm a

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huge science nerd. It's not what I'm I'm

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here to do. I'm here to make it

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simple and simplified. So let's talk about multi

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extra first. Now this comes from a starch.

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Okay?

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So it is a bit slower than I

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digest. This is great. This is good news.

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Good news parents.

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It's not gonna be a sweet, you know,

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as glucose and it's it's counterparts.

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It's also not suitable for everyone. If you

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have a core analogy, for example, then you're

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probably going to wanna use a rice or

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Tap.

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Instead. So I know there are growing growing

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numbers of folks who have corn allergies and

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multi is, you know, sourced from corn,

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a corn starch. So you're going to wanna

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look for things that have rice or tap

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starch, our dex rather in

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a weed as well. If my memory serves

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me right, I didn't put that on my

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note here.

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Now, glucose. It's way way sweeter, and could

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definitely spike your blood sugar even more, for

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some people, it's not also suitable for everyone.

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Alright? But it is course mono. So, you

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know, it's it's sweet. Now fructose, Another mono

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of. It is, of course, as you can

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imagine, a fruit sugar.

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Hence the name fruit fructose.

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It's a simple sugar, Again, mono, yes, it's

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in fruit.

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It's also in things like honey, so, you

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know, all those sting,

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sting gels and things like that.

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Fructose is sweeter and more soluble than glucose,

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so that's something to consider.

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Fructose can also help speed up the absorption

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of glycogen in the liver for your energy

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needs. So it is actually... It is actually

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needed

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just to help with that absorption.

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Now, let's talk about the steps that you

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can take to put to together this whole

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race feeling strategy, this is the bread and

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butter of everything. Step number 1.

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Determine how many hours you may need to

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complete the grace course. So look at the

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elevation. Look at conditions. Look at the

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past, you know, finished times. If you have

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a comparable athlete

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that you know locally. Great. Look at their

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times and then the what I or recommend

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is

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add another 30 to 60 minutes for mechanical

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and things that go sideways just in case.

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Perfect example is... Oh my god. I literally

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added an hour to what time I thought

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I was going to complete Silver rush. It

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ended up being 2 hours additional just because

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I... I didn't realize it got so narrow

270
00:09:54,532 --> 00:09:56,211
during this 1 section of the race. I

271
00:09:56,211 --> 00:09:58,209
had no idea. Even with all my research,

272
00:09:58,368 --> 00:09:59,567
I really thought I would be able to

273
00:09:59,567 --> 00:10:00,926
bike it up. Bike up it, but it

274
00:10:00,926 --> 00:10:01,725
was just way too loose.

275
00:10:03,498 --> 00:10:05,336
And there was just too many people walking

276
00:10:05,336 --> 00:10:07,174
where he needed to ride while the pros

277
00:10:07,174 --> 00:10:09,731
and stuff came down. So thank goodness, I

278
00:10:09,731 --> 00:10:11,660
did buffer for at least that extra hour

279
00:10:11,660 --> 00:10:13,567
because then that gave me, a, an hour

280
00:10:13,567 --> 00:10:14,759
of just kinda, you know,

281
00:10:15,395 --> 00:10:17,222
I squeezed over and and just trying to

282
00:10:17,222 --> 00:10:19,066
freaking finish the race. Per but it is

283
00:10:19,066 --> 00:10:21,535
incredibly important to buffer. Give yourself a little

284
00:10:21,535 --> 00:10:23,049
bit of a safety nut, but try to

285
00:10:23,049 --> 00:10:24,584
figure out how many hours approximately,

286
00:10:24,960 --> 00:10:26,553
you may need to complete the race course.

287
00:10:26,792 --> 00:10:26,951
Alright?

288
00:10:27,924 --> 00:10:30,001
Then next, step 2, figure out how many

289
00:10:30,001 --> 00:10:32,158
carbs you need to replenish every hour. It

290
00:10:32,158 --> 00:10:34,315
is not. It is not. I repeat not.

291
00:10:34,730 --> 00:10:37,769
A 1 to 1 ratio replenish. So don't

292
00:10:37,769 --> 00:10:39,370
try to replace like, oh, I burn an

293
00:10:39,370 --> 00:10:42,110
average of 400 calories an hour. I'm gonna

294
00:10:42,169 --> 00:10:43,450
replace 400 calories an hour,

295
00:10:44,263 --> 00:10:46,573
absolutely not. That might not go very well

296
00:10:46,573 --> 00:10:49,203
for your Gi and just your happiness, you

297
00:10:49,203 --> 00:10:50,021
know, level

298
00:10:50,477 --> 00:10:52,230
during your race instead, what you're going to

299
00:10:52,230 --> 00:10:54,078
wanna do is you're gonna wanna take an

300
00:10:54,078 --> 00:10:54,578
average

301
00:10:55,114 --> 00:10:57,426
caloric burn for you on a typical ride

302
00:10:57,426 --> 00:10:59,817
that's very similar to this, race condition rate,

303
00:11:00,534 --> 00:11:03,097
and then aim to replace about half of

304
00:11:03,097 --> 00:11:05,323
that average caloric burn. That's gonna be a

305
00:11:05,323 --> 00:11:08,265
good minimum goal. Generally speaking for most people,

306
00:11:08,424 --> 00:11:10,094
this is gonna be anywhere between 30 to

307
00:11:10,094 --> 00:11:12,980
40 grams of carbs, every hour on up

308
00:11:12,980 --> 00:11:15,620
to about 90 grams of carbs, that's probably

309
00:11:15,620 --> 00:11:18,259
the the strongest average. I'd say, like 60

310
00:11:18,259 --> 00:11:20,179
to 90 grams of carbs per hour is

311
00:11:20,179 --> 00:11:22,746
the... The strongest average for most people depending

312
00:11:22,746 --> 00:11:24,499
on how intense you are and also depending

313
00:11:24,499 --> 00:11:27,072
on how muscular you are. The more muscular

314
00:11:27,129 --> 00:11:28,898
you are in the leaner you are, the

315
00:11:28,898 --> 00:11:30,973
more you might actually depend on a higher

316
00:11:30,973 --> 00:11:33,207
carbohydrate amount, So you might need to go

317
00:11:33,207 --> 00:11:34,244
beyond 90 grams. Okay?

318
00:11:35,441 --> 00:11:37,283
Next, You're gonna do the math. So step

319
00:11:37,283 --> 00:11:39,028
number 3, do math. Figure out how many

320
00:11:39,028 --> 00:11:40,853
hours are gonna be out there. Multiply by

321
00:11:40,853 --> 00:11:43,392
however many carbs you need an hour, and

322
00:11:43,392 --> 00:11:45,558
that's what you're gonna do. Alright? You're... That's

323
00:11:45,558 --> 00:11:47,715
what... It's as easy as that. Figure out

324
00:11:47,715 --> 00:11:49,393
how many hours estimate how long it's gonna

325
00:11:49,393 --> 00:11:51,231
take you give yourself a buffer, have it

326
00:11:51,231 --> 00:11:52,524
just in case. You know,

327
00:11:53,404 --> 00:11:55,485
pocket of fuel on you or whatever.

328
00:11:56,045 --> 00:11:57,485
And then figure out how many carbs you

329
00:11:57,485 --> 00:11:58,605
need. Do the math,

330
00:11:59,419 --> 00:12:00,855
you know, how many carbs you need times

331
00:12:00,855 --> 00:12:01,971
how many hours you need. Right?

332
00:12:02,928 --> 00:12:05,800
And then, number 4, most important experiment.

333
00:12:06,438 --> 00:12:07,794
Step 4. This is when you're going to

334
00:12:07,794 --> 00:12:09,878
experiment on those training rights? Figure out the

335
00:12:09,878 --> 00:12:11,621
fuel, buy the fuel that you need and

336
00:12:11,621 --> 00:12:13,919
then, you know, acquire the fuel and then

337
00:12:13,919 --> 00:12:15,345
figure out how you're gonna pack it on

338
00:12:15,345 --> 00:12:18,379
you like a squirrel, and then experiment, enjoy

339
00:12:18,379 --> 00:12:19,334
it. That's the fun part.

340
00:12:20,528 --> 00:12:22,915
Fifth tip here. The fifth step is that

341
00:12:22,915 --> 00:12:25,964
on race day don't consume all of your

342
00:12:25,964 --> 00:12:28,605
hourly carb needs at once for the love

343
00:12:28,605 --> 00:12:31,004
of dog. Don't do that. You're just asking

344
00:12:31,004 --> 00:12:33,654
for Gi issues. The poop. Alright? You're just

345
00:12:33,654 --> 00:12:34,850
asking for a bad day on the bike.

346
00:12:35,169 --> 00:12:37,003
So don't try to down like 90 grams

347
00:12:37,003 --> 00:12:38,120
of carbs like right there.

348
00:12:39,077 --> 00:12:40,352
Instead, what you're going to wanna do is

349
00:12:40,352 --> 00:12:42,438
break it up every... Or about 15 to

350
00:12:42,438 --> 00:12:42,915
30 minutes.

351
00:12:43,870 --> 00:12:46,574
I personally find 30 minutes is ideal for

352
00:12:46,574 --> 00:12:48,108
me. So I know I need

353
00:12:49,055 --> 00:12:49,555
roughly,

354
00:12:50,088 --> 00:12:51,677
depending on everything, 70...

355
00:12:52,234 --> 00:12:54,221
I'd say 75 grams is good average, but

356
00:12:54,221 --> 00:12:56,367
75 to 90 grams of carbs per hour

357
00:12:56,367 --> 00:12:57,241
is good average for me.

358
00:12:59,414 --> 00:13:02,054
So 70... You know, say I have 75

359
00:13:02,054 --> 00:13:04,694
grams. I actually am able to fit 75

360
00:13:04,694 --> 00:13:05,754
grams in

361
00:13:06,054 --> 00:13:06,294
each.

362
00:13:06,947 --> 00:13:07,346
Flask.

363
00:13:07,984 --> 00:13:10,956
So I have half of my my flask

364
00:13:11,811 --> 00:13:14,602
every 30 minutes, and it's so great. It's

365
00:13:14,602 --> 00:13:16,292
it's easy You know, so I have a

366
00:13:16,292 --> 00:13:18,046
little alert on my head unit on my

367
00:13:18,046 --> 00:13:19,242
garmin head unit on my bike,

368
00:13:20,040 --> 00:13:22,374
and it alerts me, you know, feed feed

369
00:13:22,512 --> 00:13:25,158
and there you go. It's pretty simple. And

370
00:13:25,158 --> 00:13:26,747
then, of course, I have water every 15...

371
00:13:27,145 --> 00:13:28,893
Every 15 minutes or so, I almost had

372
00:13:28,893 --> 00:13:30,324
15 seconds man. If I had a water

373
00:13:30,324 --> 00:13:32,152
every 15 seconds, I'd be peeing like a

374
00:13:32,152 --> 00:13:32,311
resource.

375
00:13:33,360 --> 00:13:35,031
But, no. I have some water, I have

376
00:13:35,031 --> 00:13:36,463
a few sips of water, about 2 to

377
00:13:36,463 --> 00:13:37,975
4 draws from my

378
00:13:38,531 --> 00:13:39,009
hydration bladder.

379
00:13:39,725 --> 00:13:41,236
I have that every 15 minutes.

380
00:13:41,809 --> 00:13:43,649
And, of course, the harder I'm breathing, the

381
00:13:43,649 --> 00:13:44,850
more I'm going through my water.

382
00:13:46,289 --> 00:13:47,809
You wouldn't know that because I I still

383
00:13:47,809 --> 00:13:50,129
sound gravely, but that's another topic. Now,

384
00:13:51,103 --> 00:13:51,662
Step number 6.

385
00:13:52,380 --> 00:13:55,013
Prep your nutrition strategy the day or 2

386
00:13:55,013 --> 00:13:56,608
before your race date. Home wait till race

387
00:13:56,608 --> 00:13:57,805
morning, please don't do that.

388
00:13:58,616 --> 00:14:01,400
We're talking bottles flask, hydration bladder, emergency snacks,

389
00:14:01,559 --> 00:14:03,707
all that stuff. Please give yourself that that

390
00:14:03,707 --> 00:14:04,025
buffer.

391
00:14:04,741 --> 00:14:05,934
That way you can make sure you have

392
00:14:05,934 --> 00:14:06,332
everything.

393
00:14:06,903 --> 00:14:09,051
I usually set stuff up out like a

394
00:14:09,051 --> 00:14:10,642
week in advance, and then I put it

395
00:14:10,642 --> 00:14:12,870
in a bag, and then the night before,

396
00:14:13,029 --> 00:14:14,620
that's when I'm putting my gels in my

397
00:14:14,620 --> 00:14:15,495
flask and things like that.

398
00:14:16,226 --> 00:14:18,215
So those are the top 6 6 tips

399
00:14:18,215 --> 00:14:21,238
to really put together your race nutrition strategy.

400
00:14:21,477 --> 00:14:23,795
I hope that's helpful for you. Next, I

401
00:14:23,795 --> 00:14:26,490
wanted to talk about tools to consider. So

402
00:14:26,648 --> 00:14:27,520
I personally,

403
00:14:27,996 --> 00:14:29,502
this was a recommendation to me by a

404
00:14:29,502 --> 00:14:29,898
friend of mine.

405
00:14:31,509 --> 00:14:32,330
The reusable

406
00:14:32,870 --> 00:14:36,550
flow formulas flask are hands down, the easiest

407
00:14:36,550 --> 00:14:38,470
to use out there. Don't get the Cheap

408
00:14:38,629 --> 00:14:40,884
Depot ones on Amazon or you know, whatever.

409
00:14:41,605 --> 00:14:44,164
Get the reusable flow formulas flask. They're, I

410
00:14:44,164 --> 00:14:46,964
think 5 to 7 dollars or something each

411
00:14:46,964 --> 00:14:49,057
depending on what size you get, they're so

412
00:14:49,057 --> 00:14:50,650
great. They can be a little bit of

413
00:14:50,650 --> 00:14:52,164
a pain. Yeah, You have to clean them,

414
00:14:52,403 --> 00:14:54,076
like, after you use them, but you know

415
00:14:54,076 --> 00:14:54,236
what?

416
00:14:55,033 --> 00:14:57,684
You're not leaving crap on the trail

417
00:14:58,394 --> 00:14:59,913
which is what I inevitably see.

418
00:15:00,792 --> 00:15:03,349
Friends. I cannot tell you because I'm real

419
00:15:03,349 --> 00:15:05,426
big on, no leave no trace, you know,

420
00:15:05,746 --> 00:15:07,519
grace or not. I don't care. I don't

421
00:15:07,519 --> 00:15:09,039
care if there's gonna be reached marshall that's

422
00:15:09,039 --> 00:15:11,039
gonna pick up my goo back that's on

423
00:15:11,039 --> 00:15:12,639
the ground. Like, I don't care. I'm not

424
00:15:12,639 --> 00:15:14,480
throwing anything on the ground. Keeping my trash.

425
00:15:15,454 --> 00:15:17,212
I cannot tell you though, how many times

426
00:15:17,292 --> 00:15:18,650
I've been a race and I see, like,

427
00:15:18,890 --> 00:15:20,728
race s is what I call it. And

428
00:15:20,728 --> 00:15:22,486
it's just like, to crap that's on the

429
00:15:22,486 --> 00:15:24,414
trail. It's like goo packet it's Sis. I

430
00:15:24,414 --> 00:15:27,194
see it's Sis like, freaking nobody's business and

431
00:15:27,194 --> 00:15:28,091
morton and

432
00:15:29,498 --> 00:15:31,802
stop it Stop it. Get these reusable flask.

433
00:15:32,040 --> 00:15:33,733
It's make your life easier. Yeah. The only

434
00:15:33,733 --> 00:15:35,411
downside is you have to do... You do

435
00:15:35,411 --> 00:15:37,249
have to carry them around after you're done,

436
00:15:37,408 --> 00:15:38,607
like, you know, you cash them.

437
00:15:39,646 --> 00:15:41,099
Yeah. You have to carry them around. Put

438
00:15:41,099 --> 00:15:42,777
them in a freaking empty Jersey pack It's

439
00:15:42,777 --> 00:15:45,174
fine. You know? Honestly, it's it's great. It's

440
00:15:45,174 --> 00:15:46,851
great way to keep track of how much

441
00:15:46,851 --> 00:15:49,422
you're eating and and consuming. They weigh next

442
00:15:49,422 --> 00:15:50,220
to nothing, like,

443
00:15:51,657 --> 00:15:53,653
having some extra empty flash 1 on you

444
00:15:53,653 --> 00:15:55,010
is not what's gonna prevent you from being

445
00:15:55,010 --> 00:15:56,527
on first place. Okay? I'm just gonna go

446
00:15:56,527 --> 00:15:58,538
ahead and say that. But we have got

447
00:15:58,538 --> 00:16:01,574
to be better stewards of our trail. If

448
00:16:01,574 --> 00:16:03,731
we want access to trails, and we want

449
00:16:03,731 --> 00:16:04,770
access to reese's. Alright?

450
00:16:05,584 --> 00:16:07,184
So I'm a big fan of reusable flow

451
00:16:07,184 --> 00:16:10,144
formulas flask. Say that 3 times fast. I

452
00:16:10,144 --> 00:16:10,865
find they're great.

453
00:16:11,504 --> 00:16:13,664
I usually carry at least 4.

454
00:16:14,876 --> 00:16:17,665
Smaller flask and then, like, 1 larger flask,

455
00:16:18,382 --> 00:16:20,852
and I'm just gonna reuse them. I'll have

456
00:16:20,852 --> 00:16:22,938
some more I'm gonna use them at Lead.

457
00:16:23,576 --> 00:16:24,951
I'm gonna have more at,

458
00:16:25,487 --> 00:16:27,977
you know, twin lakes about the halfway mark

459
00:16:28,115 --> 00:16:29,309
before I go out C combine. That's when

460
00:16:29,468 --> 00:16:29,946
I'll switch them out.

461
00:16:31,074 --> 00:16:33,375
And there you go. I mean, they're so

462
00:16:33,375 --> 00:16:35,359
easy. And you already know what's in there.

463
00:16:35,677 --> 00:16:37,105
They have a bite vowel on them, so

464
00:16:37,105 --> 00:16:38,630
they don't leak. So you have to bite

465
00:16:38,630 --> 00:16:40,300
them just like a hydration bladder and then

466
00:16:40,300 --> 00:16:41,812
squeeze. I mean, they're super easy to use.

467
00:16:42,209 --> 00:16:43,561
And what's great is if you do happen

468
00:16:43,561 --> 00:16:45,550
to fit or you do happen to get

469
00:16:45,550 --> 00:16:47,399
into, like, a so a tight spot or

470
00:16:47,399 --> 00:16:49,399
like, oh, crap. I need both hands, and

471
00:16:49,399 --> 00:16:51,000
you do need to just keep the flask

472
00:16:51,000 --> 00:16:52,839
in your mouth. It's a soft bite valve,

473
00:16:53,000 --> 00:16:54,440
so you can just keep flask in your

474
00:16:54,440 --> 00:16:56,772
mouth while you're navigating tech terrain or whatever

475
00:16:56,772 --> 00:16:59,164
you're doing. It's... I can't recommend this enough.

476
00:17:00,201 --> 00:17:02,355
Next, I do really recommend hydration bladder. I

477
00:17:02,355 --> 00:17:04,588
don't care if you use use we. I'm

478
00:17:04,588 --> 00:17:05,088
using

479
00:17:06,356 --> 00:17:08,107
Oh, crap. Why am I forgetting sunny Evo.

480
00:17:08,267 --> 00:17:10,575
Is Eva? Eva, I can't remember. I mean,

481
00:17:10,814 --> 00:17:12,724
I did use Use. I do enjoy that

482
00:17:12,724 --> 00:17:15,452
that hydration bladder. The only problem with it

483
00:17:15,763 --> 00:17:17,753
is I don't have extra pockets on my

484
00:17:17,753 --> 00:17:20,140
chest to keep my flask. So I did

485
00:17:20,140 --> 00:17:21,811
end up getting, like an Or something like

486
00:17:21,811 --> 00:17:23,561
that. It was Eva brand. The 1 and

487
00:17:23,561 --> 00:17:24,778
a half, liter

488
00:17:25,248 --> 00:17:27,640
Hydration bladder. It's super light. And what's really

489
00:17:27,640 --> 00:17:29,234
cool is I'm gonna be getting back into

490
00:17:29,234 --> 00:17:31,386
running. Some trail running. If you didn't know,

491
00:17:31,545 --> 00:17:32,901
I I do enjoy trail running.

492
00:17:34,266 --> 00:17:35,773
Especially now that I've been walking a little

493
00:17:35,773 --> 00:17:37,439
bit more in Lead on some of these

494
00:17:37,439 --> 00:17:40,057
really steep 18 percent grades. I've just been

495
00:17:40,057 --> 00:17:41,089
walking on my bike. And I'm like, you

496
00:17:41,089 --> 00:17:42,535
know what? I kinda of miss running when

497
00:17:42,615 --> 00:17:44,526
I'm when I'm, you know, at 12000 feet

498
00:17:44,526 --> 00:17:46,517
high and and hypo hypoxia.

499
00:17:47,871 --> 00:17:50,021
But what's cool is my evo hydration bladder.

500
00:17:50,260 --> 00:17:52,914
I can actually be doubled and used with

501
00:17:52,914 --> 00:17:54,115
running when I get back in a trail

502
00:17:54,115 --> 00:17:55,554
running, which is really cool. And it doesn't

503
00:17:55,554 --> 00:17:56,914
really move. I don't notice it moving.

504
00:17:57,554 --> 00:17:59,808
What's cool is hydrogen hydration bloggers make things

505
00:17:59,808 --> 00:18:02,205
easy quick, efficient, and you can store your

506
00:18:02,205 --> 00:18:04,602
flask and food as well as maybe a

507
00:18:04,602 --> 00:18:06,120
little raincoat code like a light raincoat code

508
00:18:06,120 --> 00:18:08,048
if you need it. And if it's a

509
00:18:08,048 --> 00:18:09,242
hot day, you can pack it with ice.

510
00:18:09,481 --> 00:18:11,313
So pack the pack the bladder itself with

511
00:18:11,313 --> 00:18:12,586
a little bit of ice or puts ice

512
00:18:12,586 --> 00:18:14,179
in it, and what's cool is want it

513
00:18:14,179 --> 00:18:16,106
slowly melting, It's gonna melt on your back.

514
00:18:16,266 --> 00:18:18,260
It's gonna keep your core temperature cooler.

515
00:18:19,058 --> 00:18:21,211
Next, of course, water bottles. Pack them with

516
00:18:21,211 --> 00:18:23,046
ice you 2 on hot days. I will

517
00:18:23,046 --> 00:18:24,721
say the volume of ice can change how

518
00:18:24,721 --> 00:18:26,332
much water is actually in it a little

519
00:18:26,332 --> 00:18:28,487
bit. So do keep that in mind and,

520
00:18:28,646 --> 00:18:30,802
you know, obviously just put our... Put it

521
00:18:30,802 --> 00:18:32,877
however much ice you need in it for

522
00:18:32,877 --> 00:18:34,408
the day. I mean, that's fine. You know,

523
00:18:34,967 --> 00:18:36,244
and, of course, it will slowly out.

524
00:18:37,441 --> 00:18:39,755
Some people have suggested freezing your water bottles.

525
00:18:40,154 --> 00:18:41,112
That way you can,

526
00:18:42,325 --> 00:18:42,644
you know,

527
00:18:43,285 --> 00:18:43,444
like,

528
00:18:44,404 --> 00:18:46,025
you can go ahead and and,

529
00:18:46,805 --> 00:18:49,045
like, just let the water bottle melt as

530
00:18:49,045 --> 00:18:49,444
the heat,

531
00:18:50,005 --> 00:18:52,500
you know, increases throughout the day. I have

532
00:18:52,500 --> 00:18:53,700
trust issues with that.

533
00:18:54,740 --> 00:18:56,820
I know I know so many people have

534
00:18:56,820 --> 00:18:58,580
done this, but I just really have trust

535
00:18:58,580 --> 00:19:01,330
issues with that. Because I get so thirsty

536
00:19:01,388 --> 00:19:03,382
at high elevation, and I'm because I'm breathing

537
00:19:03,382 --> 00:19:03,541
hard.

538
00:19:04,657 --> 00:19:06,891
Especially with my vocal cord dysfunction, I do

539
00:19:06,891 --> 00:19:08,645
need to personally keep my throat, like,

540
00:19:09,617 --> 00:19:10,894
moist. I hate to say that word.

541
00:19:11,613 --> 00:19:13,288
But, yeah, I need to keep it hydrated

542
00:19:13,288 --> 00:19:15,284
and I need to keep myself hydrated. So,

543
00:19:15,363 --> 00:19:16,934
you know, if you don't have as much

544
00:19:17,054 --> 00:19:18,883
trust issues great. Go for it. Freeze your

545
00:19:18,883 --> 00:19:21,111
water bottles. Just make sure that you're able

546
00:19:21,111 --> 00:19:22,463
to freeze them and they're not gonna bust.

547
00:19:22,861 --> 00:19:25,100
You don't wanna test that on race day

548
00:19:25,100 --> 00:19:26,052
the night before the race,

549
00:19:27,003 --> 00:19:28,535
instead test that theory

550
00:19:28,907 --> 00:19:30,414
on your training rides, please. Alright.

551
00:19:31,224 --> 00:19:33,379
Alright, friends. That is all I have for

552
00:19:33,379 --> 00:19:35,774
you today when it comes to your fueling

553
00:19:35,774 --> 00:19:37,290
strategy and figuring out how the hell to

554
00:19:37,290 --> 00:19:39,445
do it on your race day or event

555
00:19:39,445 --> 00:19:39,525
day.

556
00:19:40,338 --> 00:19:42,250
I hope this is helpful for you. Just

557
00:19:42,489 --> 00:19:42,967
Fyi,

558
00:19:43,525 --> 00:19:45,358
be sure you're on my mailing list. Alright?

559
00:19:45,597 --> 00:19:47,350
I have a link in the show notes.

560
00:19:47,684 --> 00:19:49,120
For my mailing list. And the reason for

561
00:19:49,120 --> 00:19:51,913
that is because I'm going to... I'm actively

562
00:19:51,913 --> 00:19:55,400
putting together a race nutrition or event nutrition

563
00:19:55,519 --> 00:19:56,019
strategy

564
00:19:56,633 --> 00:19:59,021
spreadsheet because I I fucking love spreadsheets. Okay,

565
00:19:59,180 --> 00:20:02,283
Friends. And spreadsheets keep me sane. They keep

566
00:20:02,283 --> 00:20:05,243
me just organize. They they make me feel

567
00:20:05,243 --> 00:20:06,836
like I have a little bit of control

568
00:20:06,836 --> 00:20:10,101
over some controllable in my life. So I'm

569
00:20:10,101 --> 00:20:11,636
putting together a rest restate strategy

570
00:20:12,729 --> 00:20:12,968
for,

571
00:20:13,605 --> 00:20:15,691
feel just you. I I want you to

572
00:20:15,691 --> 00:20:17,922
have this free tool. So I am going

573
00:20:17,922 --> 00:20:19,596
to email it to all of my followers.

574
00:20:20,870 --> 00:20:22,305
All my followers. That makes me sound like

575
00:20:22,384 --> 00:20:22,942
I'm a cult leader.

576
00:20:23,912 --> 00:20:25,658
I'm gonna... I'm gonna email it to you.

577
00:20:25,896 --> 00:20:27,959
Alright. I'm gonna email to the people.

578
00:20:29,149 --> 00:20:31,054
But, yes, make sure you're on my mailing

579
00:20:31,054 --> 00:20:33,058
list. I don't email that. Much. I mean

580
00:20:33,058 --> 00:20:35,615
maybe once a month, sometimes twice a month

581
00:20:35,615 --> 00:20:36,893
if it's a good month, But like,

582
00:20:37,613 --> 00:20:39,450
I'm not gonna spam your ass. Don't worry

583
00:20:39,450 --> 00:20:41,454
about that that there is gonna be an

584
00:20:41,454 --> 00:20:43,996
entry, you know, a few few email series

585
00:20:43,996 --> 00:20:45,903
depending on what you sign up for, but

586
00:20:45,903 --> 00:20:48,206
everything's useful, and it takes, like, all my

587
00:20:48,206 --> 00:20:49,795
emails take, like, maybe 3 minutes or less.

588
00:20:49,969 --> 00:20:50,288
To read.

589
00:20:51,005 --> 00:20:52,439
I'm not very fur verbose. So I'm just

590
00:20:52,439 --> 00:20:53,315
for bose in person.

591
00:20:54,111 --> 00:20:54,589
On that,

592
00:20:55,625 --> 00:20:56,581
sign up for my newsletter.

593
00:20:57,232 --> 00:20:58,424
Make sure you get the toll here in

594
00:20:58,424 --> 00:21:00,967
the next couple weeks, and I appreciate you

595
00:21:00,967 --> 00:21:02,874
listening. I'm analyst endlessly grateful for you being

596
00:21:02,874 --> 00:21:05,178
here and giving your time and listening ear

597
00:21:05,178 --> 00:21:06,946
to this. If you found this helpful, I

598
00:21:06,946 --> 00:21:07,825
would love for you to share,

599
00:21:08,543 --> 00:21:09,899
like, and subscribe this.

600
00:21:10,777 --> 00:21:13,331
Subscription subscribe to this. Friends, I'm having 1

601
00:21:13,331 --> 00:21:13,810
of those days.

602
00:21:14,464 --> 00:21:17,125
Subscribe to this podcast, I would be endlessly

603
00:21:17,265 --> 00:21:18,144
endlessly appreciative.

604
00:21:18,704 --> 00:21:19,825
On that note, I hope you have a

605
00:21:19,825 --> 00:21:21,424
beautiful day, and I will catch you next

606
00:21:21,424 --> 00:21:22,224
week. Bye friends.