#909 – Nutrition and Hydration for Training, Racing, and Life
Crushing Iron Triathlon Podcast
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Show Notes
Struggling to dial in your nutrition? We have you covered . . . well, sort of. Nutrition and hydration vary greatly between athletes and we'll give you a LOT to think about as you train and prepare for your race. We'll look at high carb, low carb, and maybe more importantly, the right carbs. We'll talk sugar and sodium. We get into the concept of "over-fueling" and why it may be more common than you think. We get into your "work rate" and why it might be the most important variable. We look at sweat rates, when caffeine is a terrible idea, and why the swim is much more important than most people give it credit for. We talk about daily nutrition and why that sets the most important tone for everything you do in training.
Come join us at one of our awesome Camps:
Nashville, May 13-17 - https://runsignup.com/Race/TN/Nashville/2026Camp
Madison, Wisconsin, July 30-Aug 2 - https://c26triathlon.com/camps/triathlon-camp-wisconsin-2026/
Topics:
- Do you take in too much nutrition?
- Popping gels as a habit
- High Carb - Low Carb - The Right Carb
- Why you have to experiment
- Carbs/Sugar is a polarizing topic
- Use carbs as a booster not always the fuel
- How high is your "work rate?"
- Dehydration impact
- What is my hourly calorie and carbohydrate goal for the bike and run?
- Overfilling on the bike?
- Gut training??
- Is it nutrition or not training properly?
- How much sodium or electrolyte intake is necessary per hour, and how should I carry it?
- Sweat rates vary greatly
- Doing your own sweat test
- What are common race-day nutrition mistakes, and how do I avoid them?
- Why caffeine when you're tired is a bad idea
- Don't be afraid of deviating from your plan by listening to the body
- Why the swim is SOO important
- How do I effectively practice my race-day nutrition during long training sessions?
- Why you get behind the 8-ball and can't get out from it
- How long can you fend off that feeling of being in the negative?
- More chicken, less sauce
Mike Tarrolly - [email protected]
Robbie Bruce - [email protected]