Rebecca Dent, a dietitian specializing in sports nutrition, shares her journey into working with endurance sports and mountain athletes. She emphasizes the importance of planning and practicing a nutrition strategy for optimal performance. Some common mistakes athletes make include not planning and practicing their nutrition and hydration strategy, forgetting to eat and drink during activity, and starting to eat and drink too late. Dent recommends creating a nutrition strategy per hour of moving time and focusing on carbohydrates as the primary fuel source. She also discusses the importance of recovery nutrition and how to recover from bonking. In this conversation, Rebecca Dent discusses hydration and nutrition strategies for endurance athletes. She emphasizes the importance of staying hydrated during training and provides tips for maintaining optimal hydration levels. Rebecca also addresses the topic of intermittent fasting and explains why it is not recommended for athletes. She highlights the natural increase in fat oxidation that occurs through endurance training and advises against the need for fasting training. Overall, Rebecca provides valuable insights into the role of hydration and nutrition in optimizing performance for endurance athletes.

Takeaways

• Plan and practice a nutrition strategy for optimal performance in endurance sports and mountain activities.
• Common mistakes include not planning and practicing nutrition, forgetting to eat and drink, and starting to eat and drink too late.
• Focus on carbohydrates as the primary fuel source during activity.
• Recovery nutrition is important for replenishing energy and supporting muscle repair.
• If you experience bonking, consume fast-acting carbohydrates and back it up with more substantial food. Staying hydrated during training is crucial for optimal performance and energy levels.
• Carrying a sports drink and regularly sipping on it can help maintain energy levels and offset dehydration.
• Intermittent fasting is not recommended for endurance athletes as it can lead to negative health and performance consequences.
• Endurance training naturally increases fat oxidation rates, eliminating the need for fasting training.
• Focus on fueling your training and giving your body time to adapt and improve.

Engagement Link

https://www.rebeccadent.co.uk

https://www.instagram.com/high_performance_dietitian/

Sweat Test: https://www.youtube.com/watch?v=kHZPWGHHh20

This episode of the Finding Elevation podcast focuses on the letdown effect that athletes often experience after achieving a peak moment, such as summiting a mountain. The letdown effect is characterized by a decline in physical and mental well-being, including symptoms like apathy and fatigue. The lack of routine and the loss of the close-knit team dynamic contribute to this feeling of letdown. The host provides several tools to help athletes work through the letdown effect, including taking a break, focusing on good nutrition and sleep, journaling, staying connected with the climbing community, practicing mindfulness and meditation, and planning the next adventure.

Takeaways

• The letdown effect is a common experience for athletes after achieving a peak moment.
• Taking a break and giving yourself permission to rest is important for recovery.
• Good nutrition and sleep are essential for physical and mental well-being.
• Journaling and staying connected with the climbing community can help with emotional and mental recovery.
• Practicing mindfulness and meditation can support mental fitness.
• Planning the next adventure can provide motivation and help overcome the letdown.

Mount Rainier is the highest peak in Washington State and a popular mountain for climbers. The history of Mount Rainier includes eruptions in the late 1800s, and it was the ancestral homeland for several Native American tribes. The first successful summit of Rainier happened in 1870, and the first female ascent was just 20 years later. There are 40 routes on Mount Rainier, with the Disappointment Cleaver and Emmons routes being the most popular. Climbing Rainier requires physical and mental preparation, as well as adherence to Leave No Trace principles.

Takeaways

• Mount Rainier is the highest peak in Washington State and a popular mountain for climbers.
• The history of Mount Rainier includes eruptions in the late 1800s, and it was the ancestral homeland for several Native American tribes.
• The first successful summit of Rainier happened in 1870, and the first female ascent was just 20 years later.
• There are 40 routes on Mount Rainier, with the Disappointment Cleaver and Emmons routes being the most popular.
• Climbing Rainier requires physical and mental preparation, as well as adherence to Leave No Trace principles.

Engagement Links

Mt. Rainier History

Rainier climbing book

Fay Fuller

Rainier Climbing Ranger Blog

Weather

Guide company links
https://www.alpineascents.com

https://www.mountainguides.com

https://mountainmadness.com

https://www.rmiguides.com

LNT principles