Triathlon Nutrition: SuperCharge Your Long Ride with This System

Triathlon Nutrition: SuperCharge Your Long Ride with This System

– Morning Trainiacs. It is an epic ride day. Six hours in the saddle, carb fasted. These are like super super
critical training sessions to do if you’re training for an iron man. So critical that this
entire week of training has been completely designed
around just this one session. And there are specific ways to do it. We’re gonna go through all that today. I’m procrastinating from doing it. (upbeat music) – All right so, if you’re
training for an iron man obviously one of the most important things that you gotta do is
have great morning hair. But the second most important
thing that you’ve gotta do is build the endurance to be
able to go for the entire day. You might be out there
for nine, 10, 17 hours. Now does that mean that
you should train in a day for 17 hours? No. What you can do, and this
is the critical thing that you need to do, is do some of these epic long ride days. And that means building
your way up by 10% each week until you can do one of
these five and a half, six hour rides and ideally
doing three or four of these in the six
months before your race. Now in our book, Triathlon
Bike Foundations dot com, we’ve got a calculator and
we’ve got the whole way that you need to end up
building up 10% each week, resting a little bit each week. How far do you need to go,
even for sprint Olympic, half iron man, iron
man, distance athletes, like how far do you
actually need to build up. That’s all in that book
there, so you can go get that, if you wanna understand why you do this. But if you really want
to get a lot out of this one of the big reasons
that we do this epic ride, is because we wanna
increase our body’s ability to utilize fat as fuel. And by doing this without carbs before, without carbs during, you
can end up increasing your body’s ability to burn fat
immensely without worrying about being this huge
keto fat burning machine and making a huge lifestyle change. So I’m gonna take you through
what I do before the ride, and then after the ride,
let’s hope that I complete it, I’ll take you through what
I took during the ride. All right, so for breakfast in the morning calories still stay high, some people do this entirely fasted. I’m not super convinced that
entirely fasted is better than just carb fasted. And there are some negative
consequences to being entirely fasted, like being
really hungry afterwards, which for me is very difficult. So don’t wanna risk that. So in my case, what I
have is just a coffee which then I mix with a
table spoon of MCT oil, not affiliated with bullet-proof
at all, its just what I’ve got right now, I’ve
used all kinds of MCT oil. And I like actually MCT oil powder, a little bit easier on the gut, but I’ll put in some of that. I will use ghee, this
is a clarified butter, and I like this better
than regular butter, because again it’s a little
bit better for the gut, increases the butyrate in your system, which helps manage the hunger, so you’re a little less
hungry during the day. I will also then use bone broth protein. It’s bone broth protein
by Ancient Nutritian, this is my favorite protein if, hint hint, I was ever to create a
nutritian company of my own I would probably use bone broth
as the base of the protein because it ends up being
so much better on the gut. And us endurance athletes tend to have a lot of gut problems,
because we spend so much time without a lot of blood in our stomach. So put in a little bit
of that, which ends up sparing all the muscle,
so you’re less likely to have muscle breakdown
by having some protein in the fat coffee. And then just to settle the stomach, I will end up having just
a little bit of nut butter. Really no nut butter that I do like, but peanut butter has a
little bit more protein than a lot of the other
versions of nut butter, almond butter or
particularly cashew butter. So a little bit more protein,
little bit less carbs and I’ll have some of that
just to settle the stomach. So, couple spoonfuls of
that, coffee with these, get all of this in me, get the bike ready, and then we ride. Procrastinating again. ♪ Bright flashing by the street lights ♪ ♪ Keep waiting till you’ve arrived ♪ ♪ Let it unfold ♪ ♪ Let if unfold ♪ ♪ Give me reason to feel right ♪ ♪ I keep waiting for the morning light ♪ – Five hours in, no more riding partner. Totally gone, had to drop him off at home around four twenty in. Last (swallowing sound) nutrition stop. Low carb, no carb, it’s
how I look so youthful. ♪ Debating how you live your life ♪ – All right, we are back. Six hours done, lots and lots of hills, so it was only like a 144km’s, we’re talking 86 miles or so. And I actually felt really good, really very quite good. Last time I did this, I don’t
think I was quite as well fat adapted, and also it was six hours indoors on the trainer. But this, six hours outside,
with four and a half hours of pals, way better. Okay, let me go through all of the things that I took on that
ride, it’s quite simple. All right, first thing
I had for electrolytes and a little bit of fluids was Sfuels, and this is their TRAIN. So the Sfuels TRAIN is low
carb, little bit of protein, little bit of fat, all of the
electrolytes that you need in the right sodium to potassium ratio. But, the unfortunate thing
about Sfuels is that they don’t yet have single serving
packages to put in my jersey. So for that, I use the UCAN
Hydrate Electrolyte sticks, because these I can put in my jersey and it’s single servings at a time, and while the Sfuels has
a little bit of calories, this is just straight up
electrolytes, no added sugar. Whereas a lot, say
Skratch, Osmo, even SOS, it has sugar that, yes
it does help you absorb and takes less fluids to absorb the fluid, but this you still absorb some fluid, just a little bit less, but
you get the electrolytes in it, so it just means that
you’ve gotta drink a little bit more and you don’t
get any added sugar. I started with these
Justin’s Peanut Butter Packs and I went with peanut
butter for the same reason that I had the peanut butter before, little bit more protein, less carbs, but I’m not huge on these Justin’s. The reason that I had
these is because they’re basically kind of like a backup. If you don’t really have any other option, these Justin’s packs are okay, but they’ve got some palm oil in them and too much nut butter, it creates a little
bit of inflammation and especially peanut butter, it’s got a high mold toxin level. So I use this in a pinch if I have to. What I really like that
actually arrived as I was out riding is this, Sfuels Endurance Bar. These are really really good,
really natural ingredients in this, you can actually
make these Sfuels Bars on your own, at home if
you really wanted to. But I like ’em. So they showed up while I was gone, we stopped here at about four
hours twenty five minutes in, I picked up a bar and that was what I had for my very last five hour feed. So that’s it Trainiacs, part
of your job as a triathlete isn’t just building up the endurance, the ability to cover the distance. If you want to be successful
at it, you have to be able to fuel yourself, and that
means taking in the fluids, the calories that you need, but those, no matter how much you take in, no matter how much you train your gut, you can not take in enough food to satisfy going out for a 10 hour iron
man, a 14 hour iron man. The math just doesn’t work
out, you have to make up for the difference by
being able to access fat, and having these longer
sessions, these 6 hour sessions where you are are carb fasted,
it forces your body to use fat as fuel and it’ll allow
you to make up the difference. So with that said,
actually feel pretty good, very nice to have pals out there and not do that on the trainer. I will link to two videos, here and here, that if you wanna learn
more about fat adaptation and why you should do
it, it’s not about being this fat burning machine,
or bing keto or having avocado’s stuffed in the
back of your race bib. You can go check out those two videos, and if you’ve maybe seen
them, and you just wanna learn more about what
my coach, Dr Dan Plews one of the most published
guys in the world on low carb adaptation. And he himself won Ironman
Kona being a low carb athlete. You can go to, put in your email address and for free, get the starter pack for
how you start doing this. Cause you don’t just go
from zero to six hours. I’m gonna go eat the house down now. Later Trainiacs.

23 thoughts on “Triathlon Nutrition: SuperCharge Your Long Ride with This System

  1. Disappointing you are promoting animal products when science has proven plant based diet is better for health and the environment

  2. I use the Ancient Nutrition Bone Broth protein as well. Easy on the stomach as you said. I also use the collagen protein which works well too.

  3. I fail to understand the need to adopt this keto approach which is a fad diet by any measure. Fat adaption occurs if you train properly at the right intensities – there is zero reason to eat poorly to encourage something that will happen anyway. In addition, your breakfast is a cardio health nightmare…..there isn’t a reputable cardiologist that would agree with your choices.

  4. This is great coaching for my full Ironman this year. Thank you. I've been thinking about this for a while and wondering what to do to prepare. Definitely been using HFLC for the last 2+ years. It works for me.

  5. Hi Taren, when you embark on this type of training- what does your nutrition look like for the 24 hours before the ride? Is it low-carb as well? Thanks! 🙂

  6. Have you looked at the 7-day pill packs to store your powder? Allows you to carry quite a bit and not be so "disposable" (e.g. think of the environment logic). Also…saves a few $. As for your morning drink, you can premix a lot and "freeze it" in an ice cube tray. This saves me a ton of time. Make coffee in, throw one in…mix it up…cofee is also now perfect temp. Also, if you make bars, wrap them in aluminum which is highly recyclable and also be kept frozen until you need them.

  7. Hey Taren, sorry, don't get it. how do you eat the products you show us BEFORE the ride and WHAT are the products you eat DURING the ride?

  8. I wouldn’t be able to ride my bike after that coffee, I would sit on the toilet all day long. This can also not be very healthy. Anyway, I like you and your videos Taren!

  9. This low carb bad advice is so miss leading.
    Athletes use suger for maximum performance, you need to eat before your hungry and drink before your thirsty, otherwise you'll be bonking, and we all know how that feels,
    Froomey might have 20 gels on a mountain stage, they aren't handing out chicken legs out of the car windows, train like you race, every cell in the human body lives on suger, keep the glycogen stores topped up for the win, 💪👍

  10. I've been on a keto diet for 8 weeks a few months ago and that's probably the best thing I could possibly have done as a preparation for my upcoming ironman. Before the diet I was super super dependent on carbs – i actually had to set a stopwatch every 30 minutes to remind me to eat some carb-filled stuff on these long rides, otherwise I would just go cold. Today, I can run 27km on an empty stomach, or ride these epic 6-hour rides, no problems! And this keto diet is not even a very hard one to maintain (especially if you "only" do it for 8 weeks or so), cmon you can eat all the good stuff… besides, there are recipes out there for delicious keto flapjacks that you can just stick in your jersey pocket. Don't do keto for an extended period of time, it is NOT healthy, but for boosting your fat adaptation, it is simply the best tool.

  11. I eat cooked potatoes on long rides that and baby food. I’ve eaten pizza before without any stomach issues. No energy loss over 3.5hrs. Haven’t tried 6hrs yet.

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