- [Taren] Morning Trainiacs.
Huge brick workout today.
(mumbles)
And we are gonna get all the nutrition ready right now.
I'm gonna show you what that nutrition is.
(exciting music)
Okay, so we have about a two and half hour bike.
And then, a ten minute run and then after that,
probably gonna do about 20-30 minutes of glute activation.
So, we're talking a good three plus hours of training
that means I need to replenish
somewhere around 600 calories.
Let's talk about how I'm gonna do that.
First, breakfast.
I didn't do anything crazy high performance
for breakfast, actually quite the opposite.
A big bowl of cereal, threw some coconut milk on there
so that I don't have all that lactose
in there sloshing around.
Some people do okay on it, I do not.
Hemp Hearts for a a little bit of protein,
and just to kinda make it heartier.
And some vegan protein.
What is this? Is this rice?
Rice protein, P protein, organic hemp seed,
sprouted brown rice, chia seed-
That was breakfast. Electrolytes!
Over the course of three hours we want
somewhere around 36-48 ounces of electrolytes,
you're going like, 12-16 ounces every hour.
So I've got three bottles, and today I'm using SOS.
I like SOS, I like OSMO, I like Scratch.
They're all the light electrolyte mixes that absorb
really well, don't provide a ton of calories,
but just enough to make sure that it absorbs well,
while not giving you so much sugar that it
starts tasting crappy and being hard to digest.
Nutrition and calories: So I'm looking at replacing
somewhere around 600 calories
over the course of this workout.
This is Hammeraid Perpetum, this is like really long
endurance-based nutrition, this is what I
used in the marathon swim last year.
This is Hammer Gel, it's just
straight up gel, in bulk form.
This is a little bit more hearty
than your typical nutrition.
It's got a little bit of fat,
little bit of protein, now granted,
fat and protein hasn't really
been proven to enhance performance.
The only reason that I'm using this
is because I've still got it leftover
from the long swim and we're doing such a long workout that
I've got to use it up sometime.
So, might as well be now.
So what I'm gonna do is I'm gonna take a
little bit of this, little bit of this,
to get that sugar spike, mix it into just one bottle
mounting to a total of about 600 calories
and if I start feeling bonky, I'll grab some Clif Bloks.
Just kinda feel it out. Recovery.
And within about 30 minutes after finishing your workout
you want to be taking on a bunch of carbs
and a bunch of protein and somewhere around
a three or four to one carb to protein ratio.
Your body is just gonna be absolutely stripped
of all the glycogen, essentially the carbs and the
energy that is in your muscles
so you want to top that right up.
The old thought that we're body builders,
we're like, "BAM! I've got to hit myself with a bunch
of protein and just have a protein shake."
Doesn't really workout for endurance athletes.
We need to be topping up our carbs and
we need a little bit of protein to rebuild
those muscles, but more important is the carbs.
The energy system of our body.
It's pretty easy to find recovery protein powders
in that four to one ratio, however,
I had a really tough time finding a vegan solution
so I actually went to the muscle-head work out place
and I said, "Hey, this is kind of what I'm looking for-
vegan and about a three, four to one"
and they actually said well, vegan gainer
is three, like, 3.2 to one,
but instead of having like three scoops
of this and 700 calories, I'm gonna have a half a scoop-
I'm gonna have a half a scoop
amounting to like 150 to 180 calories.
That's gonna be immediately after the workout,
right before I start all the glute work,
so my body can start repairing itself right away.
And then an hour later, then I'll
have a more substantial meal.
Let's mix this all up, shall we?
(rap music)
(liquids mixing)
That Perpetuem and Hammer Gel mix:really gotta mix up.
Now, go outside and punish ourselves.
Alright bye, love you, see you in like, five hours.
Then, come out here and get everything just prepped up.
I am a big fan of this Wahoo Desk
for keeping all of this junk close by.
Bottle, for electrolytes, goes on the bike.
Second bottle for electrolytes goes on the bike.
Third bottle for electrolytes,
there, ready to be replaced.
(liquid shaking)
Perpetuem nutrition, there, ready to save me.
Fifth bottle, for recovery, goes in the fridge.
Hopefully I'm alive three hours from now
to be able to use that recovery drink.
Let's do it, shall we?
(rap music)
I think this hat could be
classified as a biohazard.
(rap music)
Two hours and ten minutes down,
just finishing up a 15 minute cool down.
There's carnage on the ground.
A little damp down there. It was tough.
(music and workout equipment)
So, how that went was, 20 minute
warmup on the bike, and then four
three minute sections going 180 watts,
210, 240, 270, five minute recovery,
and then two times this 40 minute chunk.
40 minutes was 30 minutes, just over race pace.
Four minutes at about 30 watts over race pace.
Three minutes at about 60 watts over race pace.
Two minutes at about 90 watts over race pace.
And then one minute at about 120 watts over race pace.
Cool down for 20 minutes, and then
run for ten, building up to
race pace of 8.5 miles an hour.
Now whine to the camera and go do my side bomb routine.
That very crampy on the run. Ho!
Very crampy. Legs did not like that.
And the final nutrition tally is-
nutrition with Hammer Aid Perpeteum: completely gone.
One bottle of electrolytes, completely gone.
Smaller bottle of electrolytes:completely gone.
Third bottle of electrolytes: still about
three quarters left, which I will finish right away.
And the post workout recovery: right now.
That's a day in the life of Triathlon Teran on a Saturday.
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(heavy breathing)
Later Trainiacs!
I'll be here for the next-
I don't know, I'll just see ya from here tomorrow.