– Morning, trainiacs. So since meeting up with Coach Matt Dixon and the Purple Patch Pro Triathlon team down in Scottsdale. I have been doing a little
bit of work with them, so I’ve been devouring that as I’m about to talk about nutrition. A lot of Matt Dixon’s podcasts, writing, blog posts, all of that stuff, and in reading his book,
the Purple Patch Triathlete, there are nuances about race day nutrition that are similar but different
to what I recommended in my race day nutrition
series about a month ago. We gotta talk about that. (upbeat instrumental music) So Matt Dixon, head coach
of Purple Patch Fitness, he wrote the Fast Track Triathlete, which I think is the most highly rated or highly recommended
triathlon training book. Ew, I’m trying to multitask, the most highly rated
and highly recommended triathlon training book on Amazon. You type in triathlon on
Amazon and that book pops up. They have sold thousands of copies in the wee little world of triathlon. That’s a lot. And I’m almost done the book right now, and I just passed the race
day nutrition section, which agrees in large part
with what I recommended a month ago. At the end of this video,
I’ll link to all of that series of videos so if you
want to go back and watch and get the entire race
day nutrition calculators and programs and downloads and
all that stuff all for free, you can do that, but Matt
Dixon has a couple of nuances about timing that you might
not necessarily agree exactly with what I say, and the amount of
nutrition that you take on that you need to
apparently, as he puts it, adjust it because of some
of the race day differences with training, it’s very interesting. Let’s do a bike workout
first, shall we, okay? Then we’ll talk about it. I just looked at the
workout Coach Pat gave me and it’s brutal. It’s a good thing I’ve got the temperature just dialed right in. I’ve got it at 17 degrees
Celsius, about 61 Fahrenheit, nice and cool so I can heat it up. Let’s do it. (upbeat instrumental music) Electrolytes, gels, and chews. Okay, so let’s talk about some differences between what I recommended at
triathlontaren.com/triathlonnutritionguide, best URL in the history of triathlon, differences between that
and Matt Dixon’s approach. As far as electrolyte drinks go, I recommended doing a five minute rotation where every single five
minutes you take a sip of a light electrolyte drink. Matt Dixon does agree that it should be a light electrolyte drink. Ideally he specifically mentions
SOS, Scratch, Osmo, Noon. But what he says is do
it on every 10 minutes. Okay, not a big difference. Let’s talk about gels, chews, and bars. Number one, I recommend at
triathlontaren.com/triathlonnutritionguide that you take your gels
and chews and bars, all of your nutrition,
on a 30 minute cycle and just keep going like that throughout the course of a race. Endurance Tap, maple syrup,
shout out to Canada, yo, whereas Matt makes a couple
of different suggestions. Number one is he recommends
a 20 minute fueling schedule where in each fueling interval, you’re taking on less nutrition, and then where we also differ is I recommend that when you’re training, you go and you figure
out a nutrition schedule and you basically stick to
that schedule in a race. Matt says, and I think that
this is a really good point, that when you’re in a race, you are pushing harder
and you are often racing in climates that are
hotter than where you are, so there’s more blood at
the surface of your skin trying to cool you off than
there is when you’re training, so it’s taking blood
away from your stomach, and because of the adrenaline
that goes into the race, your digestive ability
is quite a bit lower. So instead of eating in the
race exactly how you train, he recommends erring on the
side of maybe a little bit less, like five to 10% less than
how you ate when you trained. I think very astute of you, Matt. And then the next difference
is that where I say you just stick to a
schedule of every half hour you take 90 to 110 calories
and you just go with that from 10 minutes into the bike all the way until the end of the race, he recommends front loading
the bike a little bit higher than what you’re going to
end up taking on the run. I think this makes perfect sense because on the bike you’re
not pushing as much, your heart rate is
probably about 10% lower, you’re not sloshing your
stomach around nearly as much, whereas on the run,
your digestive abilities are quite a bit more challenged and to expect that you’re going to be able to process the same amount
of nutrition on the run as you do on the bike is going
to be a little bit tough. So what’s a girl to do, you might ask. Well, number one, go to
triathlontaren.com/triathlonnutritionguide, and that’s going to give you a template of how many calories you need,
when you need to take them, templates for a fueling schedule, the recommended products that I like. So do you do it every five
minutes, every 10 minutes, every 20 minutes, every 30 minutes? Well the bottom line is this
and this is what Matt Dixon and I definitely agree on, is that going into a race
you have to be practicing your nutrition at least in some regard, and whether you change
that or not for a race depends on if you’ve tried it, so while you can change it
a little bit for a race, you can change from 20
minutes to 30 minutes, you can drink every five
minutes or 10 minutes, you really just have to try
it leading into the race and see what works for you. And then if in training you start going and eating every 20 minutes and you find that you’re burping a lot, probably not good to eat every 20 minutes. If you’re going every 30 minutes and you’re finding that you’re feeling like a glut of stuff in your stomach, that’s probably too much. Essentially, you just gotta go and train, you gotta go and try things, but those are some
guidelines that you can use. Like
I say,
triathlontaren.com/triathlonnutritionguide, best URL in the business, or go and buy a Purple Patch book. I highly recommend it. They have a fantastic person helping them with their marketing right now. So there you go, trainiacs. Race nutritions ahoy. Now I have to do a 25 minute run, and you better believe
I’m going to be taking my nutrition every five minutes. (grunts) So there.