Mark Kleanthos: Triathlon Coach’s Advice on Nutrition and Hydration (Part 2)

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TWS S2 E15 • Mark Kleanthos

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Mark Kleanthos: Triathlon Coach’s Advice on Nutrition and Hydration (Part 2)

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I’m back with endurance triathlete and coach Mark Kleanthos and in Part 2 of our conversation, we chat about his mindset and the importance of hydration and nutrition.

If you didn’t listen to Part 1, here’s an overview of Mark’s outstanding achievements;

  • Participated in triathlon since 1983 and hasn’t missed a year since
  • Competed in over 39 Ironmans
  • 2 double Ironmans – he broke 2 British records and finished the second race in under 24 hours
  • Triple Ironman – that’s non-stop, a 12.6km swim, 550km cycle and 126km run in 45 hours 58 mins 20 secs.

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Mark really helped me to optimize my performance for Ironman Barcelona last year, by providing me with nutrition and hydration advice.

We go into this, talking about the importance of knowing how to calculate and consume how many calories you need to eat an hour when racing and training – something I didn’t realize!

Another thing I didn’t know about, was the importance of staying hydrated. Did you know that for every 2% decrease in your hydration, your performance drops 10%? That’s huge! Mark talks to us about how we can prevent this from occurring.

As you know, I also love everything to do with our mindset. So Mark gives us some tips on how to mentally prepare ourselves for race day too!

I hope this conversation helps you with your race ambitions, if you have any questions for me or Mark, then do drop Mark a line here or you can send me a message via my red bot.

Enjoy!

(Listen to Part 1 here with Mark Kleanthos where we dive into his story and outstanding 36 year career in triathlon!) [/vc_column_text][divider line_type=”No Line”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”center” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_raw_html]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[/vc_raw_html][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][divider line_type=”No Line”][image_with_animation image_url=”7051″ alignment=”” animation=”None” box_shadow=”none” max_width=”100%”][vc_column_text]

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[/vc_column_text][divider line_type=”No Line” custom_height=”30″][vc_column_text]P.S. Thank you so much for choosing to listen to my podcast today, you’re making me one very happy person! If you enjoyed the show, then please share it using the social share buttons below.

I would also really love it if you would take just 60 seconds to leave me an honest review and rating for my podcast on iTunes. They’re super helpful when it comes to ranking the show and I thoroughly enjoy reading every single one – and If I really like it, then you’ll be given a shout out on my podcast 🙂

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Find Mark On Instagram | Twitter | Website

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Other Mentions

Norseman Extreme Triathlon

High 5 Nutrition

Epic 5 Ultra Endurance Adventure

Mark’s books

Ironman Norway

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[0-1.52] Introduction to Part 2 of my conversation with Mark

[1.52-4.42] How Mark mentally prepared for a Triple Ironman

[4.42-8.04] How Mark works out how many calories he needs to consume for a race/while training

[8.04-14.22] How Mark works out how much he needs to drink during a race/while training and why it’s important

[14.22-16.50] Mark’s go-to race breakfast

[16.50-24.15] Wild Fire Round

[24.15-25.43] Let you in on a secret about my last guest of Season 3

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Big thanks to Rob Lawrence and Matt for production, audio engineering and for helping me make Season 2 become a reality 🙂

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