How I Developed a Personalized Race Fueling Plan That Actually Works

Coach Chris Newport shares her methodology for developing an evidence-based fueling and hydration plan for her upcoming off-road Olympic triathlon. She demonstrates how tracking personal sweat data, testing products, and adjusting for logistics leads to a race nutrition strategy that works specifically for her body's unique needs (and will help translate to yours!)

She discusses:

• Using the four T's approach: Track it, Try it, Tweak it, Trust it
• The importance of tracking sweat rate based on dew point, workout type, and intensity
• Calculating exact sodium, fluid, and carbohydrate needs using personal sweat testing data
• Choosing products that match your specific requirements (plus her specific products she uses)
• Managing pre-race logistics when traveling, including food planning and sleep considerations
• Preparing familiar foods that work well with your system before races
• Creating workable solutions for carrying nutrition during events with restrictions
• Planning recovery nutrition immediately after racing

Join our Fueling and Hydration Bootcamp at theenduranceedge.com/fuelingbootcamp to develop your own personalized plan and stop letting nutrition be the reason you fall short.

Chapters

• 0:00 Introduction to Fueling Methodology
• 1:29 Track It: Understanding Sweat Losses
• 5:28 Try It: Testing Products & Logistics
• 10:38 Pre-Race Preparation & Travel Strategy
• 14:55 Race Day Execution & Recovery Plan
• 17:19 The Four T's Summary & Bootcamp Invitation