Nailing your nutrition and staying hydrated is like rocket fuel for your performance. However, we are all very different when it comes to hydration, genetics, build and ethnicity all have different sweat rates. That's why the sweat test is your secret weapon to fine-tune your race day nutrition plan. I'm here to show you how to do your own sweat test so you can rock your runs and rides. Firstly, you want to do the test on a day with the same temperature and humidity to your race day, this will give you the best results & accuracy for race day. Let's Go! This is what you need to do: Now for the maths to calculate your sweat rate: Sweat Rate (L/hr) = (Pre-workout weight - Post-workout weight + Fluid Intake) / Workout ...
DIY Sports Drink
There are many brands of ready made sports/electrolyte drinks to choose from to recover from those big sessions or a summer training session. I generally look for brands that have little added to the essential ingredients as possible. One of my favourite brands currently is PURE Sports Nutrition. Ingredients 600ml filtered water1/4 cup lemon juice1/4 cup lime juice1/8 tsp Celtic/Himalayan salt3 tbsp maple syrupIce it up, baby! Drinking it chilled is bliss! Extra Bits... If you are seeking a carbohydrate-free mix you can use stevia as a sweetener, however, keep in mind this will not provide energy.Can add 100mg magnesium citrate/bisglycinate to the mix.Not a maple syrup fan? Swap for honey or 60g glucose. ...
