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Awesome stuff, congrats! And good luck next week! If you haven't seen it already, you can watch my guide for a full ironman here: th-cam.com/video/Ya16pc0A22Q/w-d-xo.html Also, in case you see this in time and are interested, there's a 10% discount on my Ironman Nutrition Mastery Workshop this weekend only. 10% off using the code "RACE" at checkout. You can find it below 👇 www.nutritiontriathlon.com/ironman-mastery

Awesome, my pleasure!

Thank you! 🙂

Magnesium and potassium are not required in a sports drink, not are vitamins and minerals. Get those through your diet! Caffeine is also not needed and someone could consume that as an extra if they wanted!

@@NutritionTriathlon Cope

I believe he has a detailed carb loading guide on his channel. I'll be re-watching it after this as I'm racing Missoula Marathon this Sunday! 😊

@@readupcaveman best of skill for your race on Sunday mate!

The first change I would make is a low fibre diet, starting about 3 days before your race. Then, I'd start carb loading around 36-48 hours before your race. Here's the video for that: th-cam.com/video/KzBXYFXC_FU/w-d-xo.html

Thank you, really appreciate that! 😃

To be honest unless it's a particularly long session I would just focus on a good meal beforehand with plenty of carbohydrates, so rice/pasta/bread etc

Welcome 😊

Each to their own, honestly! If it works better for you then that's the important thing 🙂

Yep sounds very possible, I would get the same after long exercise sessions if I didn't consume enough water and sodium! Glad to help

Honestly not sure I'm afraid, sorry! Probably a lot 😅

Hey, unfortunately there are so many potential reasons for this! Try some of the advice in this video but if not improving then would be worth checking in with your family doctor

Why's that? So I can vilify ingredients and fearmonger? 🙂

@@NutritionTriathlon sorry bro perhaps delivery doesn’t come through via a comment it was supposed to be satire as he doesn’t think anyone should eat a single carb EVER !!! Whilst this is obviously the opposite but by someone who does sport rather and knows what there talking about

Ahhh haha I'm sorry too then! I get quite a few comments from people who genuinely suggest I should listen to him and others of similar opinion, and say that I know nothing etc 😅 Appreciate the comment then 😄

My pleasure, glad I can help!

You're welcome! :) Yep, they definitely do! Depending on your goals it might be worth considering the macros (protein, fats, carbs and calories) in case you want more/less.

good work on managing to keep going! Next time, fuel well and stop the bonk!

Yep! It will contain 15g of glucose and 15g of fructose

If you're in z5 (5 zone model?) then it may be you're just working too hard for you to tolerate nutrition. May be better to reduce overall pace? It might sound counterintuitive but by doing that you may be able to tolerate nutrition better, which would help performance

My pleasure - thank you too!

Sounds amazing - have fun!

Unfortunately that's one of those "it depends" because that's really context specific (t1dm vs t2dm, insulin controlled vs not, what the scenario is etc). Can't give a broad answer there - sorry

Yeah you've hit the nail on the head there. That feel the burn mindset is really difficult to change, and I still get it now! To answer how much benefit one could lose I would take a slightly more zoomed out view and also balance it against running it too hard. If you run it too slow you definitely could miss out on a little bit of true threshold work (can't give any hard numbers!). But you still exercise, you still get benefit, and you keep yourself safe/healthy/ready to go again. Weigh that up against the opposite: yes, you get every % of the threshold run but risk overworking, harming recovery and long term consistency (which is the real key!).

@@NutritionTriathlon thanks for the thoughtful reply, I appreciate that! Reading your reply, the 'salt metaphor' comes to mind, i.e. start with a little bit, then add more in small increments, because you can always add more, but you can't remove it once it is added. It's been about 2.5 years since I completely screwed up my foot (cuboid dislocation meets stress fracture meets nerve damage meets chronic foot pain, made worse by running, but made _even worse_ by not running!), ironically 10 minutes into a 20 minute threshold session on a treadmill that was, you guessed it, being run way to fast. I've finally built up a reasonable base with tolerable levels of foot discomfort and am starting to add in some slightly quicker strides and zone 3 efforts. Your video has re-affirmed my plan, to cautiously come at T from below, in small doses, and convince myself that they are being well tolerated. Comfort before, during, and after! Thanks again!

Haha, this is a good idea! The big problem if I were to do this myself would be the placebo effect - it's too easy! There was a study that did look at Maurten's bicarb system in cyclists, but it more specifically looked at GI distress/reduction. You can read more about it here: www.ncbi.nlm.nih.gov/pmc/articles/PMC10866843/ As with most studies, there were some pros and cons, but it does suggest a clear benefit to Maurten's bicarb and a better buffering capacity, but the effect on performance needs to be investigated further!

Hi! The problem with that is that it's steps of 1 minute. These are too short for accurately measuring lactate

@@NutritionTriathlon right ok I understand 5 min as you explained on your video I will follow your steps … anyway I check your website because I am interested in your package but it looks like you are too fully book and could not accept anyone … if any chance let me know I am following you for a while and I like your vision of the training and nutrition 🙏

Yeah unfortunately I'm at max capacity. If you'd like to email me at james@nutritiontriathlon.com I can add you to my waitlist to contact you if I get a slot come up!

Depends on what your 10km and HM pace is 😉 But loosely, yes!

1hr pace till you wish you were dead and need at least 2 days off afterwards!

What makes you say that? 🙂

My pleasure!

Yep, pretty much! It guides training intensity and being in the right zone. The question of how often is defo a good one. Following the 80/20 rule of 80% genuine low intensity, and 20% high intensity is a good way to manage it. A lot of people will probably benefit from lots of work around threshold rather than say vo2max work, because vo2max probably isn't their limiting factor.

Lactate testing will show you at what pace and HR your LT1 and LT2 are. 80% of your time should be spent below LT1, 20% above LT2. You'll probably be surprised how slow it feels to stay below LT1! However, once you've stayed below LT1 for a while, doing intervals above LT2 will be much faster and more beneficial.

It can be hard to balance, can't it? I have had the same problems in the past, but when I'm honest about the intensity and effort I find I probably am overestimating my abilities!

Nope! No evidence to use potassium in a sports drink

Sure, happy to do my best! 🙂 what was it about this video that you enjoyed/found useful that you'd like more of?

My pleasure! 🙂 Generally if a training run is >60 mins I tend to recommend having something during your run. Around 30g of carbs per hour is good, which is probably a gel every 45 mins or so.

Not quite there yet, but in progress! Just have a bit of a backlog and want to ensure it's a good one!

😉 you can do it!

That's amazing! Well done!