The Physical Performance Show: ‘Carbohydrate fuelling for training & racing’. Andy Blow: Sports Scientist, Precision Hydration Co-Founder

 In Podcast (The Physical Performance Show)

Andy Blow

In episode 290 of The Physical Performance Show Brad Beer shares a conversation with Andy Blow: Sports Scientist, Precision Hydration Co-Founder: ‘Carbohydrate fuelling for training & racing’ in this Expert Edition.  

When it comes to hard training, long training and endurance racing events, it is critical that we have a plan for our carbohydrate fuelling, it’s an area Andy Blow shares around today that causes a lot of confusion and angst amongst endurance athletes. 

The aim of this episode is to accelerate some learnings around how we best know and determine our carbohydrate fuelling goals and needs. Andy Blow co-founder of Precision Hydration and Former Elite professional long course triathlete shares around what he terms the three levers of fueling and why it’s so important that we replace the right amount of water electrolytes and get enough carbohydrate in to meet our energy demands and best performance and optimize training and recovery. Andy discusses how to choose which energy fuelling product is right for you be that energy drinks, energy gels, energy bars or energy chews and Andy will help you determine your carbohydrate intake needs. 

To listen to Episode 290:


Click the icon to listen to the interview on iTunes or listen using the Soundcloud player below

Don’t forget to SUBSCRIBE at the links to ensure you get performance insights from our future upcoming exciting guests.

Listen in as we delve into the following:

  • Welcome Andy
  • Three Levers for Endurance Sports in terms of Fuelling
  • Planning and Learning Fuelling
  • How to Learn your Numbers
  • Point System in Fuelling
  • Role of Body Weight in Fuelling
  • Absorption Rate
  • Nutrition and Product Information
  • Progress of Energy Bars
  • Advice on carbohydrate Intake Pre-race
  • Picking your Own Fuelling Preference
  • Top 3 Tips for athletes to understand their fuelling numbers
  • Physical Challenge

Show Sponsor: POLAR

Polar are a sports technology company who build world class heart rate monitors and GPS watches for people who take their health, fitness and sports performance seriously.

Polar have an incredible heritage. Headquartered in Finland they have been the global driving force behind scientific wearables for over 40 years. They are the pioneers in and world leaders in heart rate measurement technology.

Their products provide you with 24/7 monitoring to enable you to plan better, train smarter, recover fully … so you can be at your physical best.

Coming from the heart of the Nordics, they have the experience, insight, and history of quality, design and innovation which is unparalleled. Worn by some of the best athletes on the planet, we’re very excited to have Polar as a partner here so you can also access their heart rate monitors, watches and training platform.

As a starting bonus, the team at Polar are offering 15% off. If it’s time for you to check out a new heart rate monitor or watch to help improve your performance, head across to and use the code TPPS on selected products

Patreon Membership

Our aim is to help further your physical performance LEARNINGS through ongoing FREE access to our tri-annually held Livestream events with key performance speakers.
These Livestream events in 2020 have proven to popular across the globe & it’s our pleasure to say THANK YOU for your support of the Show through FREE access vs the usual $49 access fee for the Livestreams and post event recordings.
We have been endeavouring to support the endurance sports community of athletes, coaches, and practitioners since Show launch in 2016 through a weekly outputted Show. As a way of continuing to improve on quality and assisting our audience after 240 Episodes we are appreciative of any patrons that wish to support the Show going forwards through a low monthly contribution.
Keep pursuing your Physical Best Performance.
Become a patron of The Physical Performance Show today: Get access to exclusive content and experiences on the world’s largest membership platform for artists and creators.


“With shorter and/or less intense events, the amount of carbohydrate you need is going to be lower. As the distances and durations get longer, the amount of carbohydrate that you’re going to need to support that work increases.”
“If you stress the body a little bit, the body has an amazing capacity to adapt to all sorts of things.”
“You should be using the exact nutrition and hydration plan that you are going to execute on the day in your biggest and hardest training sessions.”

Three levers for endurance sports in terms of fuelling
– Right amount of water
– Right amount of electrolyte
– Enough carbohydrate

Advice on Picking up sources on fuelling preference
– Listen to your body
– Know the fuel practices
– Know what works for you

Top 3 Tips for athletes to understand their fuelling numbers
– Take the quick carb calculator to test
– Train
– Test

“Get the biggest hand paddle you’ve got and see how fast you can swim your reps and sets”-  Physical Challenge

To follow Andy Blow

Twitter: @andybl0w
LinkedIn: Andy Blow
Instagram: @andyblow

Episode 234 of The Physical Performance Show featuring Andy Blow: Sports Scientist, Precision Hydration Co-Founder

To follow Precision Hydration

Website: Precision Hydration
Facebook: @precisionhydration
Twitter: @thesweatexperts
Instagram: @precisionhydration
Strava: @precision-hydration-14959

Online Sweat Test Information
Quick Carb Calculator


00:00 Start
04:00 Welcome Andy
05:45 Three Levers for Endurance Sports in terms of Fuelling
13:08 Planning and Learning Fuelling
17:09 How to Learn your Numbers
22:05 Point System in Fuelling
24:12 Role of Body Weight in Fuelling
28:00 Absorption Rate
35:00 Nutrition and Product Information
41:40 Progress of Energy Bars
43:42 Advice on carbohydrate Intake Pre-race
48:38 Picking your Own Fuelling Preference
51:53 Top 3 Tips for athletes to understand their fuelling numbers
55:20 Physical Challenge
1:01:59 Finish

People Mentioned

Sam Appleton – 70.3 Triathlon Champion, Episode 70 of The Physical Performance Show
Dougal Allan –  Multisport Champion & Head Coach DA Endurance, Episode 269 of The Physical Performance Show
Molly Seidel – American long distance runner.
David Bailey – (PhD) Head of Performance Team Bahrain Victorious (UCI World Cycling). High Performance in the Peloton, Episode 275 of The Physical Performance Show
Dave Scott – 6x #IRONMAN World Champion, Triathlon Coach
Camille Herron – ‘Queen of Ultra Running’ 50k, 100k, 24hr World Champion + 5x World Record Holder, Episode 243 of The Physical Performance Show

For questions and comments about this Episode

Send to the Show Host @Brad_Beer (Twitter) or @brad_beer (Instagram)

The Physical Performance Show


Recommended Posts

Leave a Comment

Scott BowdenCatchupasode