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E64: Que hacer pre competencia - Andrés Gaviria · Running Desde Cero

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Nice from scratch an amateur podcast where we' ll all learn to run together.
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Let' s run Hi Roners welcome to chapter number sixty- four of
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Ronning From zero Roners welcome. One more Friday here to talk about what we
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' re most passionate about, talk about Roning, meet people, chimbas.
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And today I' m nervous because it comes in the half Marathon of Bogotás
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I' m nervous too because the Olympics start. I know we' re
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leaving. We' re not going to put in like that, suddenly some
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medals. We did, yes, I had a shot and it went well.
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Second round' s over. Then we' re good. Runner is
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half a Bogota Marathon one day away. Tomorrow Saturday rest the council that we
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can give you is already what it was to rest well, buy the heals,
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hydration, to lie down to sleep early with the legs up for a
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while and as we see on Sunday there do not Hydrate well, or that
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we will already introduce the guest to them so that they understand and understand a
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little more from the technical term of everything exactly good. Today' s guest.
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We already had it in one chapter, but we touched on very superficial
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subjects. No lightning was interrupted and today he did not go to com So,
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well, here taking advantage that he is in Bogotá, we invite him
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and now we are going to touch on more chimbas topics, deeper and take
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advantage of what week is a Bible than you ask him evil answers. So,
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well, we introduce our guest today, he' s Andrés Gaviria,
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how you are at night. Thank you, gentlemen. Again, I think
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it' s nice to meet you, as we virtually knew each other.
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Yeah, and well, super happy to be able to talk and what more
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than nutrition and especially before a race that I think there' s more value
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still true starts people like with that anxiety. There are many questions that I
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know are out there in the middle, then chole but Andrés, before talking
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about nutrition and all this that is going to take us, I think that
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about two hours you don' t understand you made a challenge just a little
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bit ago I really don' t understand much of those challenges, because it
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' s like going up and down and down and down and going down to
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empcarca. Well he made a challenge that accumulates is unevenness, unevenness a single
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day. Well, explain us a little bit about that. Okay. Actually,
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the challenge is not a trade challenge, it is a challenge. I
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think we just talked about it. The podcast was before I made the challenge
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Well, I need one sooner or later. And the challenge is born as
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a personal, literal crazy idea, like in the shower, like most of
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the crazy ideas that come out doing is if I do this exactly, if
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I go up seven times, then literally rate something like that and just like
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I like to go up I like like like that mental work that there is
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when one jogs up true. I think it' s like a different mind
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unlock when you get up quite a bit. And the Union, the height
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of the Union, is a high, because in Antioquia, it has about
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seven kilometers, seven five. The segments that I run were seven eight,
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because I started a little earlier to warm up and it has a slope of
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approximately three hundred seventy meters each its life and it is very common to ride
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it by bicycle. There, then, in antioqua then I said, but
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his jogging also the chévere and one day in the shower, I said put
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it up six times, what it will feel u and literary, I said.
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I' m going to put it in a head and thank you,
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because it' s how good it is to get him up once cheves,
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twice down, not six times already. But because number six doesn' t
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know what it was. As I saw when I was triathlon and riding a
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bike there was a lot of talk about the Hebrewstin and the Brestin middle in
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the high of the palm beyond and it was always like half horestin six are
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seen tin twelve. So I don' t know what those numbers are,
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because we had six and twelve twelve sealed crazy and I' m gonna do
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it. That is two thousand twenty- five, not twelve times, times
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ago the Union, but then and it did good six, obviously two months.
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He doesn' t listen. I think they' re toin de maras
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in a row. No, I think it' s twenty- four hours
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or so out there. I could say no. You don' t know
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the degree of inclination he has on the climb. They have an average of
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just under seven percent, seven percent, that is, very hard. It
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' s hard. Obviously you see it as a little softer because you are
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not used to climbing to the Alto de Palmas, which is the seven point,
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three, seven point, four and two point five plus or minus.
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I can' t remember what it was a while ago. There wasn'
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t, but then it doesn' t say well, it' s a
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little more than Palma, if it' s what mental work is like.
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Whoever doesn' t get in, like they talk about the mental straw out
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there, whether it' s Palmas of the inclination. But you know it
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' s Bacano, because the challenge was also a background, and it'
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s just that I had a car accident at the beginning of the year where
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I had to stop exercising. I could only walk for a month a blow
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to the head. No, then he' s very Bacano, because to
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me at that time he left in February coming from the half marathon of the
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sea on the road. I said well, I don' t know what
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happened, because I would walk ten minutes and get dizzy I wasn' t
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able. I was saying I don' t know what to do with the
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challenges of the year anymore, because since the trade challenges have a specific date,
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then a lot comes in to play, as it will be that I
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will arrive, I won' t arrive and I said ready I' m
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going to move away a little bit from the trade challenges this year because I
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don' t know how to react my head, right, because it'
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s not very crazy here you control everyone. I mean it turns your head
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affects you even to walk pologically, so I said to propose a personal challenge
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and that' s it. But then, one day in the shower I
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said uh if you see the Union, the rest of the staff are dateless.
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I put it on. If I went wrong, I could postpone it
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or that a month where I go up swimming I exactly pay a lot is
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already recorded. Then it was bacchan. It wasn' t like even unlocking
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a little bit. That like that theme that I got a challenge this year
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today, even though at the beginning of the year I thought it would suddenly
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not happen to me. But you set a date on your mind and you
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fulfilled it. Or you had to extend it a little bit. I really
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said I' m gonna do it last weekend in June and I did it.
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I made it, because I did. It was the first of July,
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because it was a bridge, it was a holiday. Then it'
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s July 1st. Well, I matched it perfectly, like the date,
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that is, the one you put on. You do it and I'
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ve been able to do it. How one prepares for such a madness,
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because if we say so one can resemble a marathon or an ultra marathon,
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because if we add up, let' s say distance and unevenness. That
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I don' t know if it' s trell forty, that forty-
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two kilometers was forty- eight, three, forty- eight, I mean,
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that would be an ultra. It would be exactly an ultra. The
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only particularity is that she was intervaled, clear as her life was. I
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didn' t go down trot so much, I mean, to the forty
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- eight three and they piled up. Ah never came down, but from
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one climb and I hired a motorcycle accompanied by one get me off and I
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started again the other, but it didn' t rest or anything, that
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is to say the rest was what was going down. It was what was
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coming down soon five minutes, because I changed my sweater for another, because
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it was not very wet because of the cold that it is there and of
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some see because it served me again a moisturizer, I went up again,
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but if it was the really low in the speck, well and well,
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my question is how I know how you prepare that. In other words,
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let' s do as an analogy or compare it to something man for one,
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as if preparing a marathon or preparing an ultra or as a system to
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prepare it really should be prepared as with the seriousness of the case in the
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sense, for as if it were a little more than a marathon because it
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was not submitted to the effort for a longer period of time forgiveness. Being
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tilted, there are many or more hours of exercise that was a flat marathon.
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It is true to evaluate it from the level of the same person,
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i e, I wall up more, obviously than going flat and how we
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have a marathon. So one would say, you have to prepare it as
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an ultra. Let' s say there' s a very big peculiarity here,
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and it' s that I, like all human beings, work every
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week. So I already said the challenge is to finish it is true and
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obviously, it weighs heavily the history of the sportsman you have. Then I
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came in to analyze, obviously, because they know I' m a coach.
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Also then I have like knowledge and I said good. I think if
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I train an hour, an hour and a half of the week with different
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stimuli and making funds over the weekend, I get it and I go and
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I finish it. And so it was. As you train one, let
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' s say that I focused a lot on improving my physical capacity, but
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also incorporating, that is, when I say the ability to messica, very
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intervals per week, as a side, intervals to the maximum in zone four
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to the threshold, as I was cyclading everything normal, as a training process,
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but also tries to incorporate similar stimuli. So I was doing survey jobs,
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because in force level loma worked a lot what the posterior chain was,
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because let' s say when you' re going up, then it'
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s how bad cana works later at muscle level, because then it' s
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like that push that having the body a lot of glute or a lot is
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that activityal. So let' s say that if you make certain specific stimuli,
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but you look at them and they' re also stimuli that you usually
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work in a period like for a marathon and already tried to make the weekend
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funds very varied and I also incorporated a couple of workouts where I went up
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twice in the Union, then three times. It' s like knowing what
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it was and that the mind was prepared for it. It' s very
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mental. Also that I was going to tell you how the mental preparation of
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that was. And if you just mentioned palms going up, you got to
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think sometime, and everything' s gonna be there. I won' t
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be able to. Let' s say two times going up the palms.
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You know that happened to me very rarely, but I think that, like,
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when I was already in triatro I worked a lot the mind, I
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mean, it was very challenging, so suddenly something that doesn' t feel
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safe and is that the mind, the mind is strong and true and I
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was trying to implement many strategies. I had the sports psychologist many years when
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I was triathlon and that with many very good tools, very good, because
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how to work the mind, how to change thoughts for positives. In fact,
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in the challenge it was one of the bad days one says is a
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bad day from the beginning of smell. But how you go carry from that
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mind and you go changing for positive thoughts, forgiveness you go thinking cool things,
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embrace, pain. Now that' s like the crisis, so to
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speak, and it' s like it' s good to be feeling about
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it. We' re alive the body to hold and let' s give
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it. I wasn' t planning on talking about mindset or anything, but
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it' s chevere to understand how, that is to embrace pain, that
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of changing negative thoughts to positive ones. You have some examples and suddenly for
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the people who are listening to us, because it is interesting and because this
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Sunday occurs one of the toughest races in color Ronners, is one of the
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hardest races in Latin America, that is, do not believe that the Seventh
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is flat, in that the pair wey is Plano is not one of the
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hardest races. Then if suddenly Andrew you can share examples with us. I
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mean, this one came to your head negative and as you said, how
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I transformed it like others, to turn it back. As a motivation,
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I have some strategies, even the first one is just before the event that
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starts one with that anxiety, even the day before today two days before Friday.
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Start one as there is, I' ll be able, I won
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' t be able. Start the trouble and it' s like a somatization.
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I think that what one more can do those days before is think about
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all the good that happened in the process, because it is that you do
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not define the day before, in the two days before. With that anxiety
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it' s how it comes. I trained hard, I made funds,
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I made intervals, yes, they were hard, but they were weeks of
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burden and start thinking about everything there is in favor around the race under burdens.
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My body is rested. I' m carrying carbs, probably the racing
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environment. When you make a background in a race environment I go with other
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tni I go with other tennis, I go with more people, I have
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hydration. So if you put yourself together the factors that are against versus those
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that are in favor. It' s a lot of bad guys that I
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make clear that doesn' t say come on or I really have more love
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stuff, because I' m feeling that way. That' s a lot
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of good. I drop the pearl money if the time is being the past
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and I felt, I said no, I go in and look exactly and
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those thoughts are very normal, they are too normal, and that doesn'
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t let sleep many times too then what I also say to the athletes is
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let go of all that, i e, try to think about what'
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s in favor. It' s like a very grateful stance. I just
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have a lot of good stuff. True, I lived a process. The
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process gives more security than the two days before the race. It' s
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very much like focusing on that and something that serves a lot, because I
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know that here practice. Forgiveness theory sounds very easy, but in practice writing
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to me sometimes happens to me to lie down. Then start all those thoughts
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and I think the good ones, but immediately it' s bad. That
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' s a cognitive bias, too, very strong. So write them down
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as that bad thing that you' re feeling, like anxiety, because x
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hears things, because I' m going to happen crazy things. It'
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s going to trip me my stomach burn write it down let it go on
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a paper, on a blog of notes and then also write the good and
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it' ll see that it' s going to cost. As uff I
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let go and did for real and always for everything, not only for sport
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is a very baccalaureate technique. Let' s say that at career level breathing
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exercises happens a lot, that one also starts to become ansiosis all deep breaths,
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oxygenate a little bit the brain in the race. There' s a
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brutal technique that I used the most and I got a half- marath in
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which I made it and felt like perfection. The technique is a very crazy
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thing and it' s called the flow state. Getting into a flow state
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is like focusing so much on what you' re doing. You' re
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going in flow, because you' re going true in the race. It
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happens to me a lot. It happened to me in a megin race and
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it was that I started counting posts. The psychologist told me because I was
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very anxious and the rock count all the posts from the start to the end.
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I already used my physical abilities, already has them that day I ran
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because I didn' t tell them the rhythm and I told myself posts,
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desserts, desserts, posts when I least thought it took 15 kilometers and I
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and the rhythm and I, wow, crazy. Well, I' ll
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tell you how many average posts on Sunday. Well, so many people spend
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with people in blue shirts, how many with the marilla camita. And that
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' s getting you as common as a desire, as reaching the next goal,
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as micro- targets, to tell you, you distract the mind and
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when you realize it, you' re going alone. Me. When he
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was studying psychology, he touched a little bit on the subject of the flowy
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state and the area that was called the area, and it' s getting
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to a concentration point where maximum exact maximum where he was. And I think
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that happened to me in Lima, but since you' re a nutrition expert,
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let' s make a little spoiler. I had nootropic gels that day.
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Yeah, yeah, and I started reading what that was and I said
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it was an ingredient that could bring you a higher state of concentration. And
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I felt that in Lima. But then I' m not sure if I
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felt it, because I read it or really did it to me. Effect,
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it' s that thing that had the geal and I felt like super
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hurt. I mean, I felt super focused, just like I thought of
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my heel mind to gluttium and elbow back. So when I realized kilometer sixteen,
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seventeen and I wow, it seems I needed another gel of that if
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I sent it to me. I don' t know if that mentally affects
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you. Of course, the tropics are really used a lot, because let
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' s say that in sports supplements they are very scarce. I only know
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one that is a spot gel that brings otropic brand asis and nootrophics really help
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you improve concentration. In fact, there are cnotropic drugs that are for people
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who suddenly suffer a little attention. It helps them concentrate more. Then of
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course you know he' s more focused on getting into that flow state.
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The same thing happens with caffeine, something similar that blocks like those recipients of
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those fatigue forgiveness receptors. Of course, if I don' t have that
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fatigue stimulus, you don' t feel so tired. You can enter a
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higher concentration flow state. Right, so a very world, but we didn
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' t talk about it. I don' t know if I already do.
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I have a few questions there. But, well, that' s
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where we were at the tips, so, to be at the entrance flow
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state or count shirts, yellow no, minds to marilla, no, because
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all forty- four thousand between the fifty forty- four non- yellow zero,
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no, but white or you steal, well, those like those strategies
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or techniques, served you on your day that you said it wasn' t
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a good day, the Union challenge day ok is let' s say ah
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good. I didn' t finish the question, because I also want to
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ask you about the support team, but I don' t know if you
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answered it. Right now, when you said you hired a bike, but
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I saw you back then in a car, you Bride Bride. How important
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it is called is everything, that' s all, why it happens when
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very curious, when when you plan something, all those things come into play
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in favor. Then the days before I said plain are six climbs. You
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know you' re going to suffer. I used to say in the toughest
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moments they' re usually like the ones in the middle, because I'
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m half out of you. When, curiously, when you go out of
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half, you say well, I am already found regressive. Fact, it
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' s also a psychological issue. I' m already found regressive. I
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don' t know if they miss it when they do a half marathon miles.
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Seen I' m already going in re on. They come back in
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a good way, like every time they give a lot less exactly. Then
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I began to suffer from the beginning, but also when I planned it I
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said I know that my closest people will arrive in the last two. I
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told them to make it in the last few. They don' t accompany
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me to the first one because what a prey that two get so early,
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because they are the most crucial, the most critical. Then you also start
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using techniques that say ready are six climbs. The last two come my girlfriend,
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my brother- in- law, who also accompanies me a lot in
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the process. We trained at the gym together, my cousin, who always
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accompanied me all the crazy when what I do always appears and there is a
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boyfriend friend, my cousin, who is a minor friend of all life.
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I' m already in the last two, I' m taking them out,
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so there' s them. I know that that' s a huge
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motivational factor, that they' re making you bar, that they' re
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yelling at you, that they' re throwing water at you. Then I
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say, I have to get four. It' s gonna be hotter.
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One says six, went to four. Or it' s like a psychological
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issue that' s interesting. Yeah, yeah, I' d play backwards
18:23
because I' d say those four famous as good. So in the third
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I' m already missing one and when I get to the fourth to see
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here they' re missing. But to say look it' s very crazy,
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because everyone has their own way. In fact, that' s why
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we' re not going to get into the psychologist' s field, but
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each person is different. That is why what served one not necessarily what served
18:42
another. It doesn' t start as if it' s going to work
18:45
for him. And I think psychologists who know the most come you use this
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technique. Sure, you' re missing out on the exact personality. It
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works for me as well as to start counting and discarding, to say as
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smart as two. I know I take it out because there are my beloved
18:57
officers. First two. There' s all the motivation. You have two
19:02
left, the third and the fourth, which are the most critical. There
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' s nothing wrong with me is that I love to suffer, because it
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' s so crazy. I was saying, as I' ve seen,
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those two are the ones I enjoy suffering that rich and then these screams with
19:15
all those two people. But it' s and how you convinced them to
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be you, not to run, not to run to crossfit. Not me
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from there, because, as a little calmer, how so many people convince
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that they accompany him certain, I would put them in mind, I would
19:27
tell them come on, no one has done that. I mean, it
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' s historic. Obviously, you' re an ultra- maratonist and he
19:33
does that to you and so much more. Thank you. No one has
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done it six times in the Union, that is to say, because no
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one has ever thought about it. Well, I say why don' t
19:44
you go into one' s world. He doesn' t value the rest
19:45
of you what I was saying. A lot of people, like a lot
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of people can. I assure you many can do it I had done it
19:52
exactly, but no one had done it then. It' s like something
19:55
nice, like you value yourself and for him and for many that' s
19:57
a lot. I also believe that every time it has its evil and the
20:00
magnitude is given to one really clear. That was worth a lot to me.
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For a plotter, that can be training entirely. What to feel when
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you finished your challenge and that is, how you ended up mentally and also
20:15
how you ended up physically. Okay. And another question. Let' s
20:17
say there are three questions. I' ll make you three go. How
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was your feeding plan during the climbs, the six climbs ready. Well,
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if it ends physically, then the truth ends well. Even the other day
20:30
I got up very well at the end, a small cramping malge, but
20:33
it usually happens because obviously it said in the ischiativity to the left, or
20:38
it is not associated with hydration. More to the subject of strength. It
20:40
' s a challenge of a lot of strength, a lot of it,
20:42
and I did do a good strength training, but you always know when you
20:45
were missing a little bit, but what he was saying I was going to
20:47
finish it. It didn' t touch me to stop or anything, but
20:49
I was saying how there' s a better potential here in the interreciente grille.
20:52
Yeah, right, you always learn from everything physically very well, obviously,
20:56
very tired, but zero bludgeoned, because it' s a challenge very
20:59
much in your life. There' s not that much or impact. The
21:00
mechanical load is not so strong, or the impact is not so hard,
21:03
because it is slower if it is malan and mentally super well, i e
21:07
mentally I ended up happy, but something very charro happens. I don'
21:11
t know what you' re saying is that when you' ve finished a
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challenge so good, it' s not like ay. If I run out
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and you didn' t bring it, it gets up or doesn' t
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get what depression I was saying, like I don' t get in like
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a state like excitement so high, like flow that you' re already going
21:25
down and it' s like good. I need to propose something new so
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I can regain that motivation. And you didn' t get the seventh one.
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Yeah, sure, yeah, me, but I couldn' t wait
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for people anymore. Yeah, those of you who know what happens to me
21:34
that I' m going to, I mean, I don' t know
21:38
what happened to me at the marathon in Buenos Aires the first I kind of
21:42
did and if I see time, everybody' s talking about me there in
21:47
the groups and then that came to the office and I wanted everybody to talk.
21:51
Totally clear and you say how well he did seeing what he wanted me
21:56
to do. You wanted to talk about it and you say ah well,
21:59
that' s it, we saw each other and we read something else and
22:06
I introduce you now three onte is very chere I happened it happened, came
22:08
Bran front of the family to my girlfriend. The next day, then not
22:11
the bacaca. When the ho created the ple said one like six times not
22:14
arming him and entities go tell the other person and tell the or until someone
22:18
arrives who does not understand, does not understand the achievement and cheveuerzo. If
22:26
there are people who don' t understand the sacrifices you make, not because
22:30
you get to work and how it went. Today, well, you'
22:33
ve already trained if I' ve been touched 15 kilometers. Ah well,
22:34
fevere behind it and people imagine how much an ante happened and a friend told
22:41
me how much you ran. I told him no, 12 kilometers. He
22:45
told Super and then two days later I got how. That' s how
22:48
he ran 12 kilometers. I went to the guim the jogging machine was born
22:52
well and I did three kilometers and that back nothing. How does this one
22:55
to run and I said" shevere" because because people there really realize what
22:59
a sacrifice one makes so hard. The other question was andres how was your
23:03
feeding plan during the Super Good ascents, is for me one of the most
23:10
important factors of right now. If it' s like that' s a
23:12
project, that is, it' s all planned and one of the most
23:17
important pillars is nutrition, because you' re going to submit to many hours
23:19
of effort and need to eat something that the body does, it does well,
23:22
it absorbs well. So, what I did was I used a strategy
23:26
of sixty grams of carbohydrate per hour that I no longer have trained on what
23:29
I consume in the marathon, which I consumed in what they consumed the triathlon
23:33
and in terms of liquid and electrolytes, I also had an hourly protocol that
23:37
is closely associated with the rate of lost liquid that I have that I have
23:40
calculated, because with different tools. I mean, you did a studio before,
23:42
a studio obviously a little more homely. You can' t make it
23:45
homemade, or you can also do a more teacher study. Ga I tell
23:48
you on the ga tere patch is super good. In fact, for me
23:51
he' s one of the best and he' s very precise. Then
23:55
it' s been a long time. I did it to myself. In
23:56
fact, I have a new patch that I' m going to update lost
24:00
igio myths and you use the protocol. In my case it was because of
24:02
the conditions in which it was a climate not very warm, if there was
24:04
a lot of sun, but not very warm. About three hundred milligrams of
24:08
sodium per hour and seven hundred thousand liters of choice per hour. It'
24:11
s what values were fit for me. Well, okay, but when you
24:17
did sodium per hour and liquid for so, and you did it apart from
24:21
hate salt pills or liquid and liquid aside, it was a complete mix.
24:25
As I' ve already trained a lot of products. So, for example,
24:27
I already know that, for example, when there is more sun,
24:30
I don' t like sweet drinks so much anymore. So, at first
24:33
I had a lot of drinking that had carbohydrates and electrolytes in that case of
24:37
hate. But already in the last few oids I preferred to consume my mujel
24:41
and that the liquid was only water, ok and consumed salt pill because I
24:45
already preferred not how to feel the taste of the drink one is already getting
24:49
to know oneself. Then he drank only water, salt pill and apart from
24:53
it. But at first, for example, as I had had good breakfast,
24:57
I said no. I don' t want to consume like more solids
25:00
or eyes. I' m going to go with drinks that have carrots and
25:03
electrolytes. For example, it can be a gate tret of the traditional standard
25:07
unitary that has electrolyte carbeirates. I use, as other brands, but it
25:11
is that affinity of each one with each brand can actually be then. So
25:14
a question that they do a lot to us is what it feels like to
25:18
take a pill of salts, that is, how they pour the liquid or
25:22
take it one of the vasquerillas and eyebrows that dissolve in the mouth or how
25:26
it is made to it. That' s a super good question. Well,
25:27
the salts capsules as such. It' s a pill where all of
25:32
them come out this co- compensates in the capsule. So it' s
25:33
like taking a vitamin c a pill or one, or mega three pasti and
25:37
capsule as such. I didn' t know anything. I don' t
25:41
know if you don' t know next door, we' re not going
25:44
to marry a cheese corsera covered by the capsule exactly, but I' ve
25:48
also seen some that look like it makes etse exactly. Then there are others
25:48
that are two. The effervescent pills are the effervescent discs that are already thrown
25:52
into the water and taken, then, for example, for a runner.
25:56
For me, andrés, the best advice is in a race salt pills not
26:00
effervescent pills, because the guard gives you the race then so you can put
26:03
in a water order. Right. It obviously depends on the hydration points.
26:06
You don' t calculate anymore, but if you look at the race,
26:08
I' ll catch it. I take my salt capsules my obrecitos and before
26:11
the point of anger season, the horo, I put it in my mouth,
26:12
I receive the water and running I take it and already consume the electrolytes
26:15
that I need and the liquid carries it to me. The race is a
26:19
little easier, or the other is to load the thermos of the folders and
26:25
put the drink, because inside the thermos and and go drinking like this we
26:30
do. Yeah, that' s fine, too, because they' re
26:32
accurate. That' s right. It' s okay but and I was
26:36
gonna tell you then the feeling isn' t salty or anything. You don
26:37
' t know anything about that, absolutely nothing. And let' s say
26:41
I don' t know if the word is chemically or biologically. It is
26:45
the same to take a salt pill with water or the effervescent in the water
26:52
is exactly the same. If we compare a salt capsule with an advervescent disc
26:56
containing the same milligrams of sodium, then starting the same nutritional value would be
27:00
the same. What can change that in the safe capsule you are incorporating all
27:04
the salt of a ok but what you lost clearly in a single ca are
27:11
present all the liquid is divided. Take the water. When you take salts
27:17
capsules, you have to keep in mind that even apart you consume, the
27:22
liquid will provide those salts that we could be talking about standard measurements of in
27:26
five hundred millimetres of liquid about two hundred and fifty, three hundred and fifty
27:30
milligrams of sodium. Well, one of the standard measurements can be mass can
27:33
be less. So I think that' s where you dare to recommend the
27:37
capsule, because it' s that the capsule is immediate. Everything isn'
27:38
t yes, it' s easier, but in the body I don'
27:42
t know if you know it too because you want to already ignore the body
27:48
' s body in depth how it dissolves to that capsule. Ready the capsules,
27:51
usually the pills. Let' s say if it' s a deeper
27:52
topic, but usually the capsules when they are when it needs that what'
27:57
s inside is absorbed quickly. It' s that kind of cover they have.
28:00
The capsule is designed to open quickly in the body, because with the
28:07
same processes, obviously, from the stomach the enzymes that enter, since everything
28:11
that happens inside the stomach is designed for him. Those occasionally, there are
28:15
others that are well- deserved, for example, so that they are absorbed
28:19
at the intestinal level and the capsule is a little stronger so that the previous
28:25
process canceling out the reach, because as you open true, you can say
28:27
so. So let' s say that at the absorption level it' s
28:32
fast. All nutrition products are designed to be absorbed quickly, so that the
28:34
capsule opens quickly. The inside. What I' d say is they'
28:41
re putting two hundred and fifty milligrams of sodium in one is a good mean,
28:44
that' s not that it' s going to hurt them, but
28:45
go with the right liquid, because they get to take salt pills just with
28:49
a sip of water and we don' t drink any more water in the
28:51
race. There is a imbalance between electrolytes and liquid, which is what guarantees
28:53
these drinks, for example, that in a measure of liquid is in the
28:57
room corresponding to the tables you need exactly then. That' s internally with
29:06
the salts capsules. You have to try to achieve the same thing, a
29:08
good amount of liquid, apart from the capsule that you are taken, which,
29:12
according to what I understand, let' s say that one is already
29:15
advancing more in the subject of life, hydration and nutrition and it would no
29:19
longer be so viable a catary, because catary, because it is as you
29:23
say, nutrition is different for each person And you how you said it in
29:29
the challenge, because you took how many seven hundred milliliters, you present yourself
29:33
a thousand letters of liquids per hour and in those seven hundred thousand liters have
29:36
so many electrolytes. Let' s just say this is standard. Not that
29:40
standard. The advantage of the standard is that it applies to everyone. You
29:44
can already individualize a little more true and abuse a little more, but those
29:48
lives are designed so that you don' t hurt the one you need more
29:52
or the one you needed less, so to speak, and there you mention
29:56
something very important. There are people who, for example, need a lot
29:59
of liquid, pro few elected, others who need less liquid, more carry
30:03
electrolytes. Ences We already talked about drinks with higher electrolyte load up to five
30:07
hundred milligrams of sodium for six hundred thousand liters of liquid, or that would
30:11
be something very high. So, that' s why the importance, like
30:12
knowing a little hydration or individual values, but what I would tell you the
30:17
generality. For a product to go on the market, it has to meet
30:21
certain ranges. So a lot exactly. I was going to ask you about
30:26
salts and gels, let' s say gels you listen don' t say.
30:32
It' s not that this gel that provides I dropped bad diarrhea salts
30:36
is the same thing. You may dislike them if you also need to train
30:38
them or recommend that they can. It' s not gonna hurt you exactly.
30:44
Let' s just say I would dare say that salts wouldn' t
30:47
hurt you and you consume them well. True, for example, if those
30:49
of you who never get hydrated, if you' re going to undergo a
30:52
career, it' s better to moisturize you that I want to go to
30:55
the tart like you used to. It is not true following certain standards and
30:57
certain patterns that, if it can happen. There are people who, for
31:00
example, abuse her for the same ideas, for the young. Like I
31:03
never hydrated and over there they told me to give me taura, not three
31:06
salt pills with a sip of water. Not that' s terrible, because
31:11
even one of the symptoms of that can be stomach damage, headache. It
31:15
' s a matter clearly as a balance sheet. True, or there'
31:18
s too much hatred and too little fluid in the body. So the hydra
31:22
station is a balance between those two. So also both extremes are total bad
31:26
not to do it or do it like it' s not total us.
31:30
Right now, Ahorita, after cameras we' re talking about a very cool
31:36
topic you mentioned was there' s a lot of people, I mean,
31:40
rolling is growing too much, I mean, more and more people, more
31:41
people, more people, more people are coming in, and there' s
31:48
a lot of people who have their taboos, they have their own or training
31:48
old- fashioned. And then there are two issues I want to ask you.
31:52
People will tell me why he bought me a gel, if I can
31:55
eat a snack or I can eat a tip you right now, you said,
32:00
right now, right now, you said, all that synthetic stuff is
32:02
being sold is fast absorption. It has something to do with a gel being
32:07
mostly absorbed and faster than a wood sandwich, for example. Yes, yes,
32:14
in fact, here' s a Bacan menu who can' t deliver
32:16
it to people and it' s a lot of myths. How come gel
32:20
isn' t a poison? If you have to be clear that the gel
32:22
is processed. It is a certain processed food to be able to reach that
32:27
texture and to be absorbed quickly. But my invitation is that he gel is
32:30
not the thick part of eating. There are people who already start eating geres
32:35
every day. That' s not necessary. The gel is for certain specific
32:37
moments and to the five percent part of your total unclear feeding. So there
32:44
you' re not hurting the body, because to demonize it as much as
32:47
you speak, and gel is a category called sports food, that is,
32:52
it' s a type of food that is approved by the Australian Institute,
32:57
the International Olympic Sports Comici, with type evidence to those who aren' t
33:01
harmful that it helps improve performance. But there' s no doctor doping,
33:07
exactly because it' s a sport- focused food, it' s a
33:09
sports food. So that' s where we got into what you were saying.
33:12
Now there is the difference between a normal food in sports food. Why
33:15
in a sandwich. And why if a gel when I' m doing physical
33:19
activity, it' s basically because the snack is not designed to be observed
33:22
easily and quickly, because of its texture, because of its composition, the
33:27
body falls in love much more absorbing the body to start spending energy where it
33:30
doesn' t have to spend it on being able to leave, get out
33:35
this and absorb it exactly when you' re doing physical activity. Energy should
33:36
not be focused largely on digestion, but on other things. Right, so
33:40
that' s when the body said how it doesn' t happen to me
33:43
today is that and then it starts like the urge to suddenly throw up or
33:45
stomach damage. And another very important point is that we don' t know
33:51
exactly how much a sandwich doesn' t support, how many super- precise
33:55
carbonates, what types, whether they' re the best or not for what
34:01
I need, how many electrolytes, because gels already usually enter electrolytes. Also
34:02
then it is a subject of ease and that is a food, for as
34:06
for the gels and that is a food designed for physical activity, ok,
34:09
super well and you say good right now. Another the cameras of Brazil that
34:15
word how it is that is the term gas tract thirty- six. That
34:17
' s training like everything, that' s training also then for people who
34:22
are starting to say smart. I' m gonna give Angels a chance.
34:25
There is also a correct way to do so. No, no, no,
34:30
no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no,
34:30
no, no, no, no, no, no, no. This
34:30
is a very Bacano concept here, which is the training of the gastrointestinal tract
34:35
that today, as there are many experts, physiologists, nutritionists of the world
34:38
' s largest teams that you have just researched more, but there is already
34:43
a lot of information basically in summary, that it is you to adapt the
34:49
body to that it can tolerate more and more grams of carbohydrates and in a
34:52
better way. Not to say I consume 100 grams of carborate for now,
34:57
not just because if you' re just starting, everything is progressive. You
35:00
don' t start if the optimal carbohirates 60 grams per hour by combining gels
35:06
into drinks. Or whatever you want to consume because it helps you improve performance,
35:07
because it helps you not fall into hypoglycemia, into a low energy.
35:12
Then you don' t have to say that it doesn' t mean forgiveness,
35:15
that you start consuming out of the sixties. That' s like I
35:16
' m ripping off a half marathon of one but or like tomorrow I'
35:21
m tossing a c- OK. You don' t have that, yeah,
35:22
a ticky guy does, but what to do. The idea is that
35:23
it' s progressive. Okay then, in that order of ideas the same
35:28
thing happens with food and that' s why I think they demonize them so
35:31
much because there were no such protocols or there wasn' t so much information.
35:34
And it starts with small grams, with small doses. Also, with
35:38
the training it is very Bacano, because I think they can go hand in
35:40
hand. If I start, for example, in my background they are eight
35:44
kilometers, ten kilometers, twelve, I too can start with twenty grams of
35:47
carbohydrate thirty forty weeks a week and not increasing. The protocol is very specific.
35:52
If you couldn' t go as detailed, but you don' t
35:54
need to. For me, the most important thing is week after week,
35:58
last two weeks consuming thirty an hour in the fonditos, in some interval training,
36:02
so that the body also when it goes hard, knows that it is
36:07
consuming a gel. Then add ten gramitos from the following week. So that
36:10
' s where we' re talking about what you' re looking at,
36:14
that we can go to the sixties for the race, so we' re
36:15
talking about the little weeks before the race. Prentens, we have to start
36:17
in time. Right, that' s not about training him the last two
36:21
weeks I tore him up two or three months earlier and he' s trying
36:25
and not just that at a more physiological level and how many grams you can
36:28
tolerate. But you also have to stop from the logistics point, and it
36:31
is try different brands, try different flavors, different textures, because after all.
36:37
They can tell you this is the best product, but what happens is
36:40
you don' t like it, sahor If you don' t like that
36:44
texture, you' re going to have a hard time in the race,
36:45
psychologically doing something wrong. Luxury. Yeah well, the laziness gel, not
36:49
rich. Whoever says it comes the gel and I like it. Yeah,
36:52
yeah, and you need it and I need it exactly. There was something
36:54
you said that was very interesting. Right now on the subject of hydration and
37:00
because let' s say there are people who take catary to calm their thirst
37:02
without exercising. And coming back to the subject of the office, I'
37:07
ve been told a mos de toma cater and in the office I don'
37:08
t know what. And that' s a lot of it, and I
37:10
' m not that I' ve come from running ten the fifteen kilometers.
37:14
I have to replenish what the body, the body is asking me. Yeah,
37:19
I mean, he' s asking me, it' s not to
37:21
quench the thirst now I' m focusing on it. Let' s just
37:22
say the Helles thing. Well, that' s the most common thing,
37:25
because there' s more nutrition in race and food in race, but I
37:30
focus it on gels you more or less, when I mean, what training
37:37
you recommend already having a heatt or, because let' s say there are
37:40
people who say I didn' t do ten kilometers and I threw a gel
37:45
or two gels or I did thirty and not one. If then, at
37:47
what time, I mean, you have to if it' s related to
37:51
mileage, if it' s not, then tell us a little bit.
37:53
That' s a very good question. Before we answer that question, the
38:00
message is always we depart from a good diet in the day- to-
38:04
day and after supplementation, because it happens a lot that, for example,
38:07
the sorrows say that it is not that you run ten kilometers, but I
38:09
lose my energy, then I have to take a gel. Or, well,
38:13
we don' t call it ten kilometers and give it an hour.
38:15
I' m going out for an hour and half an hour. If my
38:16
power goes down, then I need a gel. I' d do the
38:21
first thing and that could play me against it, because my sports nutrition business.
38:23
But I' m very partisan as if things are done well. I
38:27
' d want to avenge him. Let' s do how you' re
38:30
eating a health care professional walking because it' s a half- hour energy
38:31
drop. It' s not because you' re missing the gel. It
38:34
' s because you ingest this day- to- day feeding. He'
38:36
s probably not meeting those energy demands, because in half an hour you shouldn
38:40
' t be needing a gel. If you' re going to run an
38:43
hour, then there I link it, as with your question, and it
38:47
' s for one, for an hour, for example, for an intense
38:52
hour, it could go without a gel, since the feed before and then
38:54
it gets very good true, because you have the necessary reserves that that depends,
38:59
then, on each person' s storage capacity and everything, but standard
39:02
let' s give it a hard hour, I could say a gel now.
39:05
It' s very different. If I' m going to leave a
39:07
hard hour, I' m going to look for maximum performance. I'
39:09
m in a race and I come to that two- hour hour walk.
39:13
I' m already hungry, I' ve also metabolized a lot in the
39:15
same stress and there' s more iodine than you read man faster because there
39:20
' s more energy, so there' s a power to use a gel
39:22
before to bring that carb load. But, for example, trainingally. I
39:24
' m an hour away, not a smooth one- hour workout much less
39:29
you need it. That' s not necessary. That' s why I
39:30
was telling you this isn' t the day to day, but we'
39:32
re talking about going to a fund for an hour and a half of an
39:36
ar and a quarter. No houry in median forward forty- five. There
39:37
you are, because the reserves are starting to run out. That' s
39:39
if it gives you a sugar slug or hypoglygemia, a drop in energy.
39:44
Maybe it' s because you' ve already booked and sold out. You
39:45
' re eating me well in the day to day, but you do need
39:47
the liel that chooses it. That' s like getting the gas tank back.
39:51
Then don' t consume a gel. I don' t know how
39:53
to consume yon woman to train for a mild hour. It is not necessary,
39:57
because I do not see it necessary then for the funds, for the
40:01
interval trainings, for example, if it is a work and fourth in intervals,
40:04
Yes, because when I do intervals it accelerates in my glycolysis cup.
40:07
Then I get married faster in the glycogen reserve and I need to replace them
40:10
with the gel. It' s funny. When that' s power or
40:13
being fatter, then it doesn' t need so much carboy grato. That
40:15
' s like the recommendation. As you increase intensity and duration, consume gels
40:19
but for workouts and the hour would generally not see it necessary. Okay,
40:23
you said right now, well, you also have to go in and look
40:28
at how it' s feeding and well, there comes another taboo. There
40:30
are a lot of people who train, too. You fasted right now,
40:35
you mentioned more or less, let' s just say, training. The
40:39
digestive tract can also be for breakfast. Or if I' m someone who
40:45
doesn' t eat breakfast, when I' m going to run, let
40:47
' s say it' s my case. Not me. I try to
40:51
eat well at night to have good glycogen reserves for the other day of my
40:54
workouts, which sometimes are of an hour of intensity, but I never get
40:58
off on the because I eat at night and sometimes I feel like I don
41:00
' t feel, that I feel it can be counterproductive to my body.
41:06
Breakfast in the morning, but I could do what you' re saying and
41:09
train me and train my body to eat more and more, have more breakfast,
41:15
a little bit more. It' s getting to a good amount.
41:16
Yeah, yeah, yeah, that' s it in fact, one of
41:20
the protocols savlan from the intestinal gastro tract training. It is also outside the
41:24
session, looking at them to the extreme. They do it with cyclists and
41:29
the more professional athletes put them to train full. Sometimes, obviously, all
41:32
this is very controlled by Fission. So, because you' re stressing the
41:37
body. But they look for that as they look for maximum performance, look
41:42
for how to test and stress the body and know what that is. But
41:45
I recommend it if you can implement it. For those who train fast small
41:50
amounts ready. Don' t go fasting today, but leave with a little
41:53
bit of something, a carbohydrate, for example, some cookies, a little
41:57
rice, a little bit, certain, two, three spoons so that you
42:00
were increasing the dose. You' re increasing the dose. The recommendation,
42:05
obviously, always as a training environment, just before and after you use it
42:08
could be from simple carbohirates. So if this is going to consume simple championships
42:12
in the day, be more before or after the session true and the rest
42:16
of the day carbeiratos more complex. So, for example, if it gives
42:20
you the whim of some on cass with honey and fruit, which is fructose
42:24
and honey are simple carbeirates, then you can eat it before the session,
42:28
better and then more around lunch, for example, the thieving Pope Well like
42:32
you, you already speak more complex. OK and when you say simple carbohydrates,
42:37
it' s right before the session. Yes, it may be during
42:42
the hour before, just before, and when you' re done right after,
42:45
too. Okay. What nutrition experts and more complex candidates normally recommend can
42:50
be about two hours or three hours before precisely or also after. Yes,
42:55
and let' s say that there is also a very important issue that I
42:59
am sure that many of those who are watching this podcast also make them know
43:04
what kind of foods to incorporate before one. There, before training, high
43:07
priority is given to carbohydrates with some protein The rice with web is an egg
43:13
and a good portion of rice, to give an example, but try to
43:15
avoid much what the grace of fiber is. The fiber will greatly favor the
43:20
positioning processes. Then we don' t want to, because during training we
43:22
have to go into the bathroom, but that depends on the person. There
43:24
are people who vibrate it will tolerate it much better and fine, as there
43:29
is no problem. That' s proof. And fat because if I'
43:31
m especially going to hear one of those workouts that are long lasting a background
43:36
or consume gels certain what happens to fat. It starts to build up like
43:39
walls in the intestine and makes the carbohydrates of the gels and drinks not absorbed
43:43
well. So, a lot of times something happens and I missed the gel
43:46
and I said to look at feeding protocols before training and the person consumed a
43:52
lot of Mari butter. Thank you, thank you, you may give a
43:57
lot of sensitivity and do not let the u troops well. Exactly, but,
44:00
for example, I was going to cirra do a training from where we
44:02
' re not going to consu thousand gels. Well, if consuming the fat
44:05
doesn' t happen much, absolutely nothing happens in the good sense. But
44:08
it' s like they go terendia of what habits they can begin to modify
44:14
and the fat takes a little longer to digest, to make the digestive process.
44:16
Then also sometimes I feel a little more full in training and it is
44:20
to think very well that we are eating. Ok if I have a question
44:23
and it is that, as we mentioned it and have mentioned it in all
44:27
chapters, rouning has already become a fashion. And fashions are full of trends.
44:32
No, and let' s say the biggest trend in rolling is gels.
44:37
Everyone talks about gels. And then you still don' t have to
44:42
make a twenty- kilometer bottom, because it happened to me when I started
44:45
and everyone with their gels and they and you lock gels and I had to
44:49
bring gels. Then you feel so much pressure that you start to say good
44:54
with suma mujer. There are alternatives to gel because, obviously, not everyone
45:00
gets into the gel like that. Let' s say it happened to me
45:04
with those with the twenty- six, twenty- six, two sale and
45:14
six, two twenty- six provides them and I really feel that as much
45:20
as they train them and you have never tolerated them because they are much denser,
45:21
very showy. Yeah, so there are gel alternatives. Yeah, well,
45:23
there' s something very important and it' s nutrition products. There
45:27
are many that it is. For example, there are some more solid,
45:30
others more liquid. There are gums, there are bars, but probably if
45:32
I don' t notice the river a gel because it' s more viscous,
45:37
the tendency is not to consume more solid things. There are people who
45:37
are able to go trying to consume supplements gums and I don' t even
45:42
know how you do it. I migrate more to the liquids. So one
45:45
of the things I can do is migrate to gels more liquid than the texture
45:50
is as if it were an easy and fast one- way drink or a
45:54
very good trend, which or very marked that is at that time in drinks
45:59
that call dream Nik is drinking with carbohirates. So in one drink you have
46:05
the carbohirates and the electrolytes and aside, you have the liquid, because that
46:07
' s giving a drink to good. One of the challenges that I was
46:09
telling you now is that much of the carbohydrates were consumed in drink, in
46:14
drink, in drink, and that' s exactly the same thing. I
46:15
mean, it' s giving you carbohydrates, as it may happen that you
46:19
' re starting to get a little hungry. But then, when you don
46:20
' t undergo such long efforts, but the metabolic stress you' re going
46:23
to in a half marathon, don' t get hungry, so such a
46:27
drink can even be absorbed much easier, faster. No, and there'
46:30
s people say they start reading or say good. Let' s say.
46:34
Let us set an example. Gatory in the bottle of Gatory has carlo hydrates
46:37
and also has salts or electrolytes, but the amount of carbohydrates a bottle of
46:44
Gatory has is minimal, that is you would have to take about ten to
46:49
supply an hour of carbohydrates. So there are people who fall into that as
46:52
well in the amounts, because they say ready, because I have Gatory and
46:57
catalit has carbohydrates and also has readings, but they don' t know that
47:01
it' s a minimum amount that has carbohydrates and that you would have to
47:06
take ten bottles so that in an hour their plas reaches exactly. I think
47:08
it' s one of the things that no longer correct counseling, because you
47:12
' re always told how one asks how you' re feeding, how they
47:15
consume you. Ah I eat a gel every half an hour or I drink
47:19
a drink every forty- five minutes. There are many people you could tell
47:23
him ah that' s fine, but every half hour is fine, which
47:27
one he, which drink. Right, if you tell me that you'
47:29
re taking a b a gel, rather every thirty minutes and that gel has
47:32
ninety grams of carbohydrate, that there are ninety grams of genes, I'
47:37
d say you' re taking a hundred and eighty grams of carbohydrates per hour.
47:40
That' s terrible, of course, because you' re already overdoing
47:43
it. But if you tell me you' re taking every half hour a
47:45
25- gram gel of carbohyrate in total is fifty per hour. Okay,
47:49
that' s all depending on the measure and the same with the drinks you
47:54
mentioned now ah I drink a drink. Every hour there are measures of eighty
47:58
grams of carbohirate, there are vises of twenty. Then to understand which yes
48:01
and which no, but or how much more, understanding the nutritional values of
48:06
each product. OK. And I asked something, but I already have some
48:10
questions coming up to the race, so let' s do the last nutrition
48:17
and move on to the other topic, and it would be good to average
48:23
ending or defining in the half marathon of voting for men is say two hours.
48:27
OK, yeah, let' s say for this year it wasn'
48:30
t anymore. But people who want to start consuming gels you a plan or
48:35
a feeding strategy you could give for a two- hour time. This for
48:40
a few hours. I would ideally use a 60 grams per hour strategy.
48:45
We no longer get the most optimal for a simple reason is that it is
48:47
already an activity of prolonged duration of therefore considerable. Two hours trying is considerable
48:53
and more when we consider that it is a half marathon in Bogotá. Here.
48:58
There was something super particular about bogot and it' s that, as
49:00
we' re in a high condition, especially for those of us who don
49:07
' t live here, let' s say it' s made more difficult
49:08
by the lower presence of oxygen. It makes it harder for us to oxidize
49:10
thanks as a source of energy, right, because grace is highly oxygen-
49:15
pending. So, if I take off part of his oxygen, because I
49:16
' m in height. The body' s gonna say I' m not
49:19
capable. I' m going straight to the glycogen. Then it accelerated like
49:22
that glycolysis I finished the reservation faster. So here I use the strategies for
49:27
two hours of sixty grams of carbohirate per hour training it as we said now.
49:30
But if you leave with fifty and forty, it doesn' t mean
49:32
it' s wrong. It all depends on what has been trained. For
49:36
example, those who are already very adapted to the city can, because they
49:38
can oxidize a little more fat in theory than other people. But it doesn
49:45
' t just depend on what it' s like to live here. It
49:47
depends on metabolic flexibility many other things. And now, if I have a
49:52
question, because if we lie to the race and I have, but they
49:54
are good questions, there are silly questions and not two jas. I want
50:00
a brin one. Normally in trends and in groups, in communities one hears
50:05
that a carb load has to be made. Today is Friday, or good
50:10
and after, but it leaves Friday, from Friday or two days before or
50:15
from there half, before the race. First, if the gel has to
50:22
arby hydrates, I could take a gel for it before the race or it
50:28
' s a guy on your Friday or Saturday to load those carbohydrates, or
50:32
what foods you recommend to make that carreista. Because you say a gel has
50:36
carbohydrates, so I take a ger. Super Good morning. The clear question.
50:39
Okay. First, I think it' s pretty good, like you
50:43
' ve got on your head, that the carbonate charge is a few days
50:45
before you said two, because a long time ago there was talk of charges
50:49
of three, four or five or six seven days. It is already well
50:51
established that it is not necessary to arrive like this. Then they have a
50:53
hard time. They do not sleep well, above all, that there are
50:57
limits and storage. Of course, that week also complements the TAPPI. If
51:00
you do less activity and eat more, then that clear day exactly, you
51:04
' re like slowing down at both ends under loads and putting a lot more
51:07
food in. So we super well get that clear, like two days is
51:09
enough and the recommendation m was going to be like increasing the intake of carbohirates.
51:15
We are going to talk about what, because as with what foods,
51:17
especially in the morning, at lunch, at food you can also, but
51:21
we can not sleep so well. So if they do it in the morning,
51:24
lunch is fine. Many times it was spoken as of today at night,
51:28
the night to find out in buto the money of pastas and I do
51:30
not sleep, I do not end up sleeping well bad bath or heavy.
51:34
Then, during breakfast, lunch and snacks. Obviously, the day could increase
51:38
most carbohydrates and there are also some strategies that some people use and it'
51:43
s exercise intension that there could happen what Dani said and it' s just
51:49
that I don' t drop any more meals. I mean, I'
51:51
m really having a hard time now, and I eat too much during workouts
51:54
on Friday and Saturday, which are soft, you might as well have a
51:59
carb drink. Martin put an eye gel only inside the training, because those
52:02
products remember that they are simple carbohydrates that act the peak of sugar in the
52:07
blood. So, of course, as I' m in physical activation,
52:07
nothing is going to happen, because it' s not going to be bad.
52:10
So, I took a gel out of physical activity, which is a
52:14
very simple sugar. And then why would I raise that peak if it is
52:16
on the outside the best physical activity carboiratos complex foods potato ros yuca to banana
52:23
fear na. A pizza would work like a carbohydrate. I know that many
52:29
times they do, but not even the recommendation I give them. If you
52:32
do not eat pizzan in the day to day, do not eat it before
52:35
the race, because it also has a lot of sauce, lots of seasonings
52:38
and those are irritating foods for the stomach. Then of course if I,
52:42
for example, as super athletes we know how to eat well and that lunches
52:46
super well and I say and I eat a lot of pizzas with lots of
52:50
sauces before and I laugh a lot of stomach, and there you can start
52:53
as you need gastrointestinal that I missed the gall, then I would greatly decrease
52:59
the sauces, try to eat as usual in the day to day and also
53:04
avoid eating a lot outside. I know that' s a very logistical recommendation,
53:06
but believe me, bad experiences of what I' ve been through,
53:09
putting myself on when I travel and eating a lot outside. Or if it
53:10
' s on the outside that it' s a safe chain, store a
53:15
caina restaurant safe because I' ve been intoxicated, because I' ve been
53:21
living in a restaurant that suddenly doubted that process took the butcher' s office,
53:29
the one that comes out news this week, the one with the ready
53:36
speck is one that we say on the nutrition side. I think we'
53:37
ve already touched on a lot of issues that I' m going to do.
53:37
The last one then the news. Well, if today I haven'
53:43
t practiced, I haven' t trained any gels, no subject of that,
53:50
I would recommend some kind of food to make the supplement. Or I
53:52
' ll go, as well as train him. I would do two things.
53:57
One, if, for example, person has not consumed, but if
54:00
he has eaten snacks or that kind of thing, I would tell him if
54:05
he is able to bring a snack and hotele was a gene a gel of
54:07
very good quality. Right, we' re talking about brands like neverscco here,
54:10
they' re not paying anyone for that. But there are brands with
54:14
which the experience with that type of athletes or the studies as interns that we
54:15
have at the level of consultants, has worked. They have never consumed a
54:19
gel and they are given to the race and they get a university with super
54:22
good descalas because they are gel of very good quality in er necklace and they
54:27
are gels of comfortable textures to consume. Right, so we' d be
54:30
talking there. I tell you to go right now, for example, with
54:30
that kind of marks. But you always say let' s not try anything
54:36
new. Then what would I read? At the very least it has been
54:38
taken in electrolyte in life, how Vinis has taken a gate at least he
54:42
has taken a pedalit. So, those are drinks that have carboy rats and
54:45
electrolytes, seeing as never prodngel does not go away with gels. Go with
54:49
those beeríades that have been taken, I mean for guayao, that is because
54:52
I know how to say worse, I mean because you see that the purpose
54:54
is very similar, or because I go migrant with this drink, because you
54:59
already know that you fall and see what the function of nutrition fulfills. Already
55:01
for the next race enter the more gels and combines sor but does not start
55:06
to look much more. People say no. I have never assumed anything,
55:07
but they have consumed friendly products of that, because they are very similar.
55:12
Let' s totally touch a little bit on the page, which I thought
55:15
was" shevere". They made like some combos, depending on how much
55:22
time you wanted to make, and they also offer various types of gel i
55:29
e, of various brands ok was good, well interesting what they did this
55:32
year. Yes, that was a strategy that we said how to add value,
55:37
especially for some people who are just their first steps and do not want
55:40
such deep advice. They still have, like, a little resistance. Or
55:44
for those who already know about it and I simply say look I suggest this
55:46
combo that has these nutritional values. Oh yeah, I know what I need.
55:50
Basically. The logic behind the combo, of each combo is we understand
55:52
each duration and we understand what is the optimal carbohydrate weighting for that duration to
56:00
be subjected to that certain effort and the electrolytes we choose and arm with you
56:05
with the marks as if it is of this brand would need this for an
56:07
hour and if it is of this, would it need this? You'
56:10
ve analyzed with nutritional values and there I' ll give you a little caveat
56:15
right now. I think I missed saying it if you asked, and it
56:17
' s nutrition is by duration, by time, not by distance. Of
56:21
course, I couldn' t take him away with what' s expected to
56:23
take. But the body never knows if it' s running a mile two,
56:28
but if it knows if a stimulus is being given five or ten minutes,
56:30
of course, then that' s why it doesn' t always talk
56:34
about nutrition per hour and not for miles. And then you could take him
56:36
miles away. Okay, thanks to Usta, one question. We bought the
56:40
one on the thirty- five hour. The thirty- five hour combo comes
56:45
in two with normal orange and one caffeine. Tell us, how do we
56:52
get it ready then there the plan is focused on sixty grams of carbohydrate per
56:59
hour. Right cadagel is thirty. In that case, punctuale is a gel
57:01
every half an hour. So far, you say well, it' s
57:05
very easy it' s him every half hour. But one very important thing
57:07
is that the nutrition strategy must be preventive and not reactive. What am I
57:10
going to do with that? If I say I tore it off. In
57:13
half an hour I took a gel, in the hour I took another,
57:15
and in the hour and a half I took the third, which is three
57:17
gels, as you said, the third I am taking the finish line because
57:20
it puts me an hour of thirty. Then the strategy is designed for you
57:22
to take one just by starting or before starting on the starting line, another
57:27
at half an hour and another at an hour. Okay, and that'
57:30
s not how you' re gonna do it in the end, because it
57:31
' s preventative. I mean, this is like I took the hell and
57:32
shot myself. It' s not gasoline. It is a quiet here which
57:36
goes first, then there plays a super important role of caffeine and it is
57:40
for me first the caffeine. Why caffeine if demon about thirty to sixty minutes
57:44
in effect, but its maximum effect is in the now. I don'
57:49
t know if I take the last yna coffee, because that gray one more
57:52
effect by having breakfast, well, he' s happy about that year.
57:53
You' re running girl or there' s power. He better take advantage
57:59
of the caffeine race may be the first or the second depends on the strategy.
58:05
For me the first one for me is not the first one to make
58:07
an effect on you throughout the race. If you don' t go for
58:10
a marathon, you could split the cabin a little bit more, because the
58:15
effort is much longer. Right, okay, so that' s got a
58:19
world behind for the channels of ar ten k for example, and they'
58:21
re going to consume it' s caffeine before they start, because you just
58:23
imagine. If they take an average hour to set an example, then they
58:27
take it. In the middle of the tour. It also has effects on
58:29
them. I' m already getting the medal Put it out for me You
58:32
can expect it, yes, as with the energy, so I get the
58:37
good Andres. Another one of your facets is like a three- fol coach
58:42
and we want you to tell us. Let' s say no more,
58:45
we don' t have as much time as what we' re talking about
58:47
Nutrior Pitch. But, if we can, yeah, we can talk about
58:51
what your function is there, how many years you' ve been doing it,
58:57
what' s your projection. And there are also a lot of people
59:00
who would like to train for the first time that a coach, because well,
59:02
we already know that many communities have a lot of information on the Internet,
59:07
they lower training plans. But there are also people who would like,
59:08
well, to have contact with a coach Look at me, if I'
59:13
m improving look at me suddenly the technique project me to a marathon, then
59:19
tell us a little bit about that smart is a very cool facet also that
59:21
doesn' t fit her to combine with nutrition And they' re like two
59:23
pillars that impact full performance. There are people who eat very well, but
59:25
don' t train well. In the end he' s not going to
59:28
make it and vice versa exactly. Between that we have the fortune that we
59:30
can count on the two pillars. We have the training service It' s
59:32
the nutrition service. With an expert nutrition let' s say that how the
59:37
role of us works, because that' s a very nice thing, because
59:42
it' s not training and already but we really focus on a full service,
59:45
so to speak, so that the person really achieves his goals and is
59:47
healthy. So what we do is plans 100% personalized. I mean,
59:52
I' m going with this, Professor. I can only deliver half an
59:54
hour on Tuesdays, but on Wednesdays forty- five minutes, and I play
59:59
it, I have like a horita and a quarter on Fridays. I don
1:00:00
' t have anything. We go in to design the plan focused on that
1:00:05
duration. If on Tuesday in half an hour, we take advantage of it
1:00:07
at half an hour, if on Wednesday in this we take advantage of them
1:00:12
and enter to cycle the loads, to wave them, to find the specific
1:00:15
stimuli that adapt to those availabilities. Because I give you an example. For
1:00:17
instance on time, I in half an hour often prefer to do a more
1:00:22
intense, intelligent job than make a sound two. Well, an example,
1:00:27
because he' s not gonna make it. It stimulates them almost sounding in
1:00:28
half an hour. Rather, I take advantage of that day that is shorter
1:00:30
for more intense stimulus, but all technological behind it, because then we focus
1:00:36
a lot on that. From the methodological point of view. Obviously, we
1:00:37
have a work of strengthening behind, focused on the weaknesses of the person so
1:00:40
that it is not the typical gym and sit them down and no longer have
1:00:44
that your opportunity may be. On the other hand, you pass to the
1:00:46
gluteo part and all that we have customized as well, but everything is prescribed
1:00:52
by a platform that calls Twaning Peaks. You probably know her a lot,
1:00:55
but let' s just say drone picce is just a tool. We analyze
1:00:59
the athlete' s entire context and set up the plan and there it goes.
1:01:02
That' s nutrition. She has an appointment with our dietitian virtual way
1:01:06
and that you fall from Bogotá super callous and she reads the coachvir. That
1:01:09
person has to eat like this and so and we put the nutrition plan inside
1:01:14
of super chevere that is a mul disciplinar group, does a study of the
1:01:17
person and contribute from all directions, for example, in force you said,
1:01:21
we see what weakness is. Like you said, right now, I had
1:01:24
to do the promotions. Then it made more assis than attividal and blend exactly
1:01:30
and focused on the objective and the weaknesses that go. You even mention it,
1:01:34
too. One thing that' s very basic is that we rely on
1:01:36
it to be a very diverse team. We have physiotherapists, we have former
1:01:42
athletes, elites who can add the voice of the experience, we have nutritionists,
1:01:47
we have people with master' s degree in sports applied sciences in a
1:01:52
team up managers. We have because it is a company that has administrative equipment,
1:01:55
it has everything, then there are also many times. I give you
1:01:59
an example and that is not to generalize, but the strategic and systemic vision
1:02:04
that I have an administrator, unlike a physiotherapist, can be noticed different,
1:02:07
of course, but the but the vision that has at training level or the
1:02:13
anatomical part of the job of trapping is a different administrator, is different.
1:02:16
We' re all in conversation as you look and do this and why you
1:02:21
don' t do this to that athlete this case and they always have a
1:02:23
pain. That' s where he' s planning. Okay let' s
1:02:27
say in groups maybe once a week you communicate with your coach, you how
1:02:32
many times you communicate with the person in manea i e you send super super
1:02:37
good is the question. We have a contact or promise of sale to us
1:02:42
and service is twenty- four seven unlimited. Then always the coach via Whatsapp
1:02:46
is available or already called plo who passed this teacher needs to modify the plan
1:02:51
because I have a trip. That' s always 100 percent, dynamic and
1:02:53
flexible. And there is already a very particular communication on Mondays, which is
1:02:58
a detailed feedback by video. Recording screen shows all the execution of the athlete
1:03:02
at those intervals. So the heart behaved, There the rhythm was compared,
1:03:06
There the cadence behaved, ending that you made it with that inclination. That
1:03:10
' s why we were affected by the rhythm, because to all the complete
1:03:14
analysis that can be from macro to micro, true in the loads and everything
1:03:16
and how to reach the next week in view of the fulfillment of the objectives.
1:03:21
It' s a very particular moment, which is Monday. So the
1:03:23
athlete always gets that feedback, that video, and on Thursdays and Fridays we
1:03:28
have another contact, a little smaller, but more checking. From there,
1:03:31
Benny, you' ve been training. You haven' t been training.
1:03:34
Something happened to you. Let' s redirect what' s left of the
1:03:39
week to make us more efficient. But always, I mean, the athlete
1:03:43
always feels a sidekick. I think that' s very good, because sometimes
1:03:45
if there are a lot of people who criticize what automated, but they themselves
1:03:51
don' t apply personal contact. You understand everything then and it' s
1:03:55
the people who criticize it more than the applications than the training foot. And
1:04:00
those people who are most critical are the ones who have the least contact with
1:04:03
their students, less tell them how much you' ve improved and less project
1:04:10
them you don' t believe. Yes, I think the summary for me,
1:04:13
as training the training system already suits them the technology in their favor,
1:04:15
but that the human side is always there, mainly because we are all a
1:04:19
different world. So this is a motivational coach, knowing what happens to the
1:04:26
person, if it' s okay, if it' s not okay,
1:04:28
that he has someone to talk to, that I feel an accompaniment and many
1:04:31
times that' s associated with the face- to- face, but that
1:04:33
' s not necessarily the case. One is of vertuality. You can make
1:04:35
a feeling with the person, a video call can always be made. Many
1:04:40
times it is by speaking right or wrong of a system, but many times,
1:04:43
when it is something face- to- face and it is massive,
1:04:45
it could not even have the same reach. So it' s virtual customized
1:04:47
before. I think it is to understand how everything is and to know how
1:04:51
to mix the technology that exists today and to use it, but that it
1:04:55
is the human side not to miss anything completely, because I would listen to
1:05:00
you that what I told you we can do about relationships, but nothing,
1:05:04
it would be nice to have you here andres. We know, then,
1:05:06
obviously, that when you come from Melín to Bogotá, you come to specific
1:05:11
things and take the time to come here, to teach us how to run
1:05:15
Sunday, because it is great. So, thank you so much for being
1:05:18
here, for coming and, obviously, you' re going to be invited
1:05:24
many times more, because more races are going to come, more experience you
1:05:28
' re going to have and more needs we' re going to have.
1:05:28
Like Ronners, yeah, well, I wanted to ask you the last question,
1:05:32
and it' s good, two questions. There' s super fast.
1:05:34
What plans they run in three suns and I also don' t know
1:05:39
if people suddenly want to write with your team. I don' t know
1:05:43
if you can give us any benefits or discounts for people of the day to
1:05:45
punch. Oh, that goes, but live. Then all of a sudden,
1:05:49
people already knew what makes you different, what makes you different from other
1:05:54
workouts. We also have another coach and that, but you already commented on
1:06:00
what makes them different, so I don' t know if you can give
1:06:02
us a discount for people who want to write. Sure, sure. Within
1:06:05
those we handle different plans. If you are a person who comes to the
1:06:10
outside, if you live here, you obviously associate a lot like the place
1:06:13
where you live, then obviously the context. But generally we have two plans,
1:06:17
one called the Performance Plan, which is a plan as with everything that
1:06:20
you just told them, one hundred percent personalized accompaniment always twenty- four seven
1:06:25
feedbacks, that another, called Performance Plus, which is the one that has
1:06:28
nutrition. The Performance costs two hundred ninety- nine thousand pesos. Performance Plus
1:06:33
costs three hundred and nine thousand, that is, ten thousand pesos more if
1:06:35
you have all the nutrition, but you always have one person and that is,
1:06:40
they are very complete plans. Those who are watching this podcast have a
1:06:43
20 percent discount on the first month. They want to use it. We
1:06:45
also have an annuity discount per semester, but they would have twenty percent discounts
1:06:50
in the first month in case they want to take advantage of it to try
1:06:54
and we can do another seption. And it is usually not driving quarters,
1:06:57
but whoever wants to animate a quarter, a tremen with eight percent that if
1:07:00
we add the discounts would be much more than twenty of the first month to
1:07:02
be encouraged to prepare the races with us. They don' t really regret
1:07:06
that super top right now we have in pieces over a thousand active athletes.
1:07:10
We have a lot of coaches, thirty- five coaches and among Rouning Triathlon
1:07:16
cycling. You can have two sports that run but like to ride Bici by
1:07:20
hobby. You can plan your sports for the same price. So, well,
1:07:24
it' s really not like, you can actually write to us and
1:07:28
we' re going to read it completely for free so we understand it a
1:07:30
little bit like dynamic. Hey super good, the two ICTs there and no
1:07:33
longer bother others and we say goodbye the last thing. Many people are listening
1:07:36
to this Friday night eight and night nine and night one last tip to the
1:07:40
people that this Sunday is going to run the half marathon of Bogotá And maybe
1:07:44
you' re anxious, maybe you' re nervous? Something about your words
1:07:47
from your ready experience. I tell you that what we are talking about now
1:07:51
is very reliable in the process. It is not time to get nervous about
1:07:55
what you are going to achieve or not hold on and thank them for all
1:07:58
the good they did in the process so that they are given a lot of
1:08:00
security. They' ll fast us. It' s a race that'
1:08:03
s at 8: 30 in the morning. Then they arrive at breakfast,
1:08:06
they take a very long fast and if there is one and not ideal and
1:08:11
they keep hydrated between breakfast and the race ready, that is super important.
1:08:14
During the race positive thoughts of what I tell you. It is a race
1:08:17
that is broken Ahorita Dani said is one of the mature burdens of the country
1:08:21
and more than motivate them. I have another present for you. We'
1:08:25
re in escort. And that' s what we' re going to do
1:08:27
for everyone, for the rubanning community from scratch, because it' s surprising
1:08:30
that you tell us not us. Within that we make it personalized race plans
1:08:32
so that they know how to face the race according to the condition, uneven
1:08:36
the gradient this segment of the kilometer such high that it is not pleasant,
1:08:42
then at your objective pace pull so many seconds, tees ran at this time
1:08:45
so that in the end you can achieve the target time, because it is
1:08:46
not a flat load. Then everyone who wants to can write to us.
1:08:49
We make them the custom loading plan. They just tell us what rhythm they
1:08:53
want to run at. What do they urge if we send them how they
1:08:56
should run caste, because there is the greatest tim learn the race is do
1:09:00
it. We have capacity for little. Hey it' s super chevere that
1:09:04
today, that' s a funny chinga, right now we, if now
1:09:09
obvious that goes well, well, thank you, then we thank you for
1:09:14
this space and Ronners see you at the half marathon fair and also to invite
1:09:18
you to come to Stan de pro Champions. It' s very chevere.
1:09:21
This morning I went, it' s very cheve many discounts. There'
1:09:25
s 20 percent off and if you can' t go to the Champions Stand,
1:09:29
then go through the website. He' s got a ten percent discount
1:09:30
on the Roning code from scratch. But the important thing that goes is also
1:09:34
to walk through the shelf Gaytory, which is very chevere and well, nothing
1:09:38
we see with that same role code from scratch have discount on the page of
1:09:42
raffles. He' s right there, too. I mean, we work
1:09:46
to give them a discount. You know the best you' re gonna see
1:09:49
Friday. If they ask for the sobo, you reach them for him,
1:09:53
the gas song reaches them in Bogotá. Those who are in Bogotá have therefore
1:09:58
delivered in Bogotá the same sa then they can ask. Ah ready what else
1:10:01
and see you in the next chapter sixty- five see you chao cha