EP/34 - How to Hydrate for Optimal Health and Performance with Sports Scientist Andy Blow

Coach Jenny and Andy Blow the founder of Precision Hydration discuss the essential role hydration plays in the life of athletes. Recommendations and strategies for how to properly hydrate and fuel for marathon runners and Ironman competitions are explored along with important information on how athletes should recognize and cater to their unique hydration needs.

TIMELINE HIGHLIGHTS:

4:26 TRAINING PROGRAMS FOR F1 DRIVERS

6:02 HYDRATION PACKS FOR F1 DRIVERS

7:47 THE IMPORTANCE OF HYDRATION

9:38 STARTING THE PRECISION HYDRATION COMPANY

10:38 HOW MUCH HYDRATION IS APPROPRIATE? 

12:51 WHY IS SODIUM SO IMPORTANT?

20:36 HOW ATHLETES DETERMINE HYDRATION & SODIUM NEEDS

23:23 SEASONAL VARIATION IN HYDRATION

24:56 HYDRATION GOAL SETTING

28:09 HOW THIRST WORKS

32:20 WHEN THIRST CUES FAIL ATHLETES

34:54 PROFESSIONAL HYDRATION ASSESSMENTS

37:45 GENETIC ASPECTS OF SODIUM CONCENTRATION

39:58 HYDRATION PRELOADING

41:58 HYDRATION RECOMMENDATIONS

44:11 HYDRATION STRATEGIES

47:42 HYDRATION FOR MARATHON RUNNERS

49:04 FUELING FOR AN IRONMAN

59:35 FUELING & HYDRATION NEEDS DEFINED

54:42 CRAMP REDUCTION STRATEGIES

59:28 RECOGNIZING OPTIMAL HYDRATION

1:00:44 ADJUSTING HYDRATION STRATEGIES AS ATHLETES AGE

1:04:19 HOW MENSTRUATION IMPACTS HYDRATION

1:07:57 DRINKING ALCOHOL BEFORE A RACE?

KEY TAKEAWAYS:

- Hydration needs are unique to the individual

- Hydration strategies should change as athletes age

- Primary needs for fueling and hydration are water, salt, and sugar (calories).

SPECIAL OFFER: 

Use the code COACHJENNY to receive a free box/tube of Precision Hydration. Simply add the COACHJENNY code at check out at PrecisionHydration.com to receive up to $13.99 of product to test on your next training workout (shipping rates apply).

WEBSITES & ARTICLES MENTIONED:

Precision Hydration - Official Website

Take the free online Sweat Test to get a personalized hydration strategy with advice on what, when and how much to drink.

Why sodium is important to perform at your best.

How to start hydrated and why that’s so important.

Why athletes cramp up and how to avoid it.

GUEST BIOGRAPHY:

Andy Blow

Founder, Precision Hydration

Andy Blow has a few top 10 Ironman and 70.3 finishes and an Xterra World Age Group title to his name. He founded Precision Hydration to help athletes solve their hydration issues. He has a degree in Sport and Exercise Science and was once the Team Sports Scientist for Benetton and Renault F1 teams.

Connect With Andy Blow Online:

Official Website - Twitter Profile - Facebook - Instagram - LinkedIn Profile

Coach Jenny and Jocelyn Vande Velde the City Bike Brand Manager of Trek Bikes discuss the future of bikes and how women are transforming the marketplace and the types of products being created. The benefits and different types of E-Bikes are also explored and Jocelyn announces Trek’s new Gravel Bike “Checkpoint” along with a news update on Trek’s Global Women’s Summit. 

TIMELINE HIGHLIGHTS:

5:46 TIPS FOR COMMUTING ON YOUR BIKE

8:45 WHAT TO WEAR WHEN COMMUTING

11:06 SECURITY TIPS FOR LOCKING BIKES

13:57 E-BIKES

17:48 E-BIKE BENEFITS

29:49 E-BIKE ETIQUETTE

30:13 E-BIKE TYPES & SYSTEMS

33:14 MOST POPULAR E-BIKE IN THE TREK LINE

36:06 MOTHERHOOD & EXERCISE

39:44 THE VANDE VELDE FAMILY

43:28 TREK’S GLOBAL WOMAN’S SUMMIT

46:36 CUSTOMIZATIONS FOR WOMEN

50:45 TREK’S NEW GRAVEL BIKE “CHECKPOINT”

52:44 GRAVEL RIDING

Key Takeaways:

- E-bikes allow us to explore areas which were previously inaccessible.

- E-bikes expand the number of people who are able to commute to work

- E-bikes empower people who are using the assist to rehab injuries.

- Trek Launches New Gravel Bike “CheckPoint”

Website’s Mentioned:

People For Bikes

Trek’s Checkpoint Gravel Bike

Trek Women - Bikes & Apparel

GUEST BIOGRAPHY:

Jocelyn Vande Velde

Global Brand Manager, City Bikes

Trek Bicycle Corporation

After 20 years of riding Trek bikes, I'm proud to be responsible for crafting and communicating the right message, at the right time, to the right audience to gain share and more fans of our Hybrid, Electric and Adventure bikes! 

-Marketing management of the largest volume and profit category in the business

-Research and understand the current business and brand realities for city bicycles worldwide

-Craft and execute a marketing plan with a simple, clear message to -best capitalize on opportunities

-Launch new products to all channels including media, retailers and consumers

-Hone our digital strategy to the City bike customer via email, Trekbikes.com, social, SEO and analytics

-Develop and maintain endemic and non-endemic media relationships

-Direct photography, videography and advertising in all forms

-Provide product information, training and sales collateral/POP to retailers and sales team 

-Collaborate with City core team of product, design and engineering staff

Accomplishments:

-Achieved sales goals for the Super Commuter+ launch via European and NYC media events, retailer and sales support, demo programs and events, digital tactics, inspired creative and more

-To date, launched 8 new, incredibly successful bikes and 4 major bike line updates

-One of the key leaders on Trek's most fiscally strong teams 

Jocelyn’s entire career has been spent in lifestyle-driven and outdoor industries. Her expertise lies in marketing tactics/strategies, cross functional leadership, consumer experience, international business, management, relationship development/seeding influencers, sales tool creation, product training, e-Learning, event production and B2B/B2C. 

Connect With Jocelyn Online:

Official Website - LinkedIn Profile - Twitter Profile

Coach Jenny and Pamela Bede discuss how to improve nutritional foundations for 2018. This episode will help you create and improve your fitness, nutrition, and strength goals for those looking to lose weight, improve energy, health, and performance. 

Pamela Bede is a certified specialist in sports dietetics, a nutrition spokesperson, industry strategist, freelancer, and consultant. She specializes in writing and speaking about sports nutrition, weight management, and wellness.  Through her work with publications such as Runner's World, and through individual outreach, Pamela impacts the lives of athletes and nutrition clients and helps them to optimize nutritional status and improve performance through nutrition. 

TIMELINE HIGHLIGHTS:

0:00  INTRODUCTION

2:09  PAM BEDE INTERVIEW

3:21 TIPS FOR PRENATAL NUTRITION

5:51 FINAL TRIMESTER PREPERATIONS

7:30 ADVICE FOR NEW MOMS

9:02 ESTABLISHING NUTRITIONAL FOUNDATIONS

9:56 NUTRITION AND WEIGHT LOSS GOALS

14:20 REMEDIES FOR WEIGHT LOSS DIFFICULTIES

16:03 RESTING METABOLIC ASSESSMENTS

18:18 LOSING WEIGHT AT 2,200 CALORIES PER DAY

19:55 COMMON WEIGHT LOSS MISTAKES

24:51 IMPROVING ENERGY & OVERALL HEALTH

27:16 MANAGING CRAVINGS

32:26 OPTIMIZING ATHLETIC PERFORMANCE

35:44 FLUCTUATIONS IN HYDRATION STATUS

38:42 HYDRATION GOALS

39:25 UNDER-FUELING HAZARDS

40:30 PERFORMANCE GOALS vs WEIGHT LOSS GOALS

43:20 MENOPAUSAL NUTRITION

KEY TAKEAWAYS:

- Supplement to meet your protein needs in first trimester. 

- Essential prenatal nutrients are Iron, Vitamin D, and Calcium.

- 40/30/30 = Calorie intake is 40% Carbs, 30% Proteins, and 30% Fats.

- The importance of nutrient timing, recovery, fueling on the road, and hydration.

- Portion control is essential to weight loss.

- French fries aren’t vegetables. 

GUEST BIOGRAPHY:

Pamela Bede is a sports dietitian with Abbott's EAS Sports Nutrition. She works with athletes and coaches to support the development of innovative nutrition products that help active people and athletes of all levels achieve their goals.

As a marathoner, triathlete, and dietitian, Pamela knows firsthand the important role nutrition plays in athletic performance. A 21-time marathoner and an Ironman triathlete, Pamela works passionately with athletes, trainers and coach to share nutrition and training insight. She has contributed to multiple books and regularly writes a column, “Fuel School,” published by Runner’s World magazine.

Prior to joining Abbott, Pamela was a pediatric clinical dietitian and worked in the areas of pediatric obesity, Type 1 diabetes and general pediatrics. She earned a Bachelor of Science in Dietetics from Miami University and a Master of Science in Medical Dietetics from The Ohio State University.

Pamela’s areas of expertise include sports nutrition, diet trends, marathon training, meal planning, recovery nutrition, pregnancy and training, and dietetic counseling.

Official Website - Swim, Bike, Run, Eat

Pamela on Twitter,  Linked-In, & Instagram

Pamela’s FUEL SCHOOL Article Archive on Runner’s World

Runner’s World Run to Lose: A Complete Guide to Weight Loss for Runners

In this episode, I talk with Barry Siff, the current President of the USA Triathlon Board of Directors about his adventures in triathlons and adventure racing around the world. From Fiji, to Borneo, and Kona Hawaii, Barry discusses how he got into endurance sports and how endurance sports helped him create and maintain a balanced body and mind. Barry also shares his advice for those who wish to become a triathlete. 

Barry Siff has been an integral part of the multi-sport scene since 1986 years as an athlete, race organizer, writer and executive leader. He became active with USA Triathlon in 2009 as Chair of the Race Director Committee and has since been named to the Board of Directors while currently serving as President of the National Governing Body.  In the past year, Barry has been elected to the Executive Boards for both the International Triathlon Union (ITU) and the American Triathlon Confederation (CAMTRI). In addition, he is a USA Triathlon Level 2 Certified Race Director, as well as a Level I Certified Coach.

Thanks for the listen!

Tina Muir is a 2:36 marathoner and Great Britain runner, and the host of the popular Running for Real Podcast.

She shocked the running world in 2017 by taking a hiatus from her running career to focus on starting a family and overcoming amenorrhea. In this episode, we discuss:

• How Tina rose to success in her running career.
• Tina's rituals and goal-setting strategies.
• Her secret that rocked the sports world and changed her life. And her successful journey from amenorrhea to motherhood.

Thanks for the listen!

Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success.

These are shorter podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed.

The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership. 

Our final Success Warrior is Carol Smith. She's a wife, mother, corporate spy, themed-costume runner, and METAvivor. The word that I use to describe Carol’s journey is Thrive. With every day, she celebrates life, she brings joy into the world, and inspires others to cherish every moment.

Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success.

These are shorter podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed.

The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership. 

The third Success Warrior is Shari Wolf, who is a retired business owner, wife, seasoned runner, and my best friend.

Shari’s journey to success is all about perseverance. I’ve had the pleasure of watching her reach outside her comfort zone and succeed at lots of epic races and adventures, and witness her perseverance as she moved through the one she didn’t. She shares how she went from running 5Ks to climbing Mt Kilimanjaro. We’ve shared conversations over thousands of miles of movement, and I’m happy to share this one with you.

Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success.

These are shorter 15-30 min podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed.

The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.

The second Success Warrior is Ed Johnson, who is a father, husband, financial planner, and masters runner. We began working together when he accepted a bid to run in the Boston Marathon two years ago.

The word that I would use to describe Ed’s journey to success is patience. He had to take a few steps back, before he could move forward, and by practicing patience and consistency, he is now, in his 50s is reaching his goals and setting personal records.

Hello friends and welcome to the Coach Jenny Show and a brand new series called Success Warriors. This new series includes podcasts that share the stories of four every day athletes and their journey to achieving success.

These are shorter 15-30 min podcasts that deliver inspiring stories of how they got started, the lessons learned along the way, and tips and tools that helped them succeed.

The Success Warriors podcast includes athletes that I coach, and that are in my Challenge program, which is an annual program membership that includes motivating fitness and healthy habits challenges throughout the year to maintain motivation, teach you how to take the guesswork out of training and fitness, conquer your goals, and support you every step of the way. You can learn all about the Challenge 2018 program and sign up at CoachJenny.com. Use the code “MakeItHappen2018” to save $10 on membership.

The first Success Warrior is Jodi Friedman who is a mother of twins, wife, business owner, Lululemon Ambassador, and a relatively new runner. Our paths crossed when I began to coach her a year ago.

The one word I would use to describe her journey to success this year is “open.” She was open to changing the way she trained, and it opened a path to learning, discovery, and improvement. I hope you enjoy the show.

On May 6, 2017, three runners attempted to break the two-hour marathon barrier. Kenya’s Eliud Kipchoge ran the fastest marathon in history at 2 hours and 25 seconds.

Dr. Phillip Skiba was part of Nike’s scientific team for the Breaking2 project. He is board certified in both family medicine and sports medicine, with a PhD in Exercise Physiology.

He spent several years in the UK as Director of Sports Medicine at the University of Exeter, and developed the equations, algorithms and software systems used by the British Triathlon Federation in their successful quest for gold at the 2012 London Olympics.

Skiba's work is now in use at several Olympic training centers and helps train the fastest runners in the world.

If you haven’t watched the Breaking2 movie, you can do so for free on Youtube.

Although the target sub  2-hour goal wasn’t achieved, the project shows us what is possible, and more importantly, how we can go about improving performance.

There is so much to be learned in this episode. I hope you enjoy it as much as I did.

We discuss:

Is it possible to break the 2-hour barrier in the marathon?

Why was this project important?

The training variables they focused on with each runner.

What he would do differently next time.

Applications that can be used for every day mortals.