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Une tartiflette pendant un marathon lors d'un Ultra Triathlon ? Pour Goulwenn Tristant, triple champion du monde d'Ultra Triathlon, ce n'est pas un problème, c'est même pour lui une façon, via le plaisir gustatif, de gagner en énergie pour mieux finir ses courses.
Un Ultra Triathlon, c'est l'addition de plusieurs courses comme le "Iron Man". Le "Iron Man", c'est 3.8 km de natation, 180.2 km de vélo et 42 km de course à pieds (un marathon). Dans l'Ultra Triathlon, il faut alors réaliser plusieurs "Iron Man" à la suite...
Mais pour arriver à de telles prouesses sportives, quelle alimentation faut-il adapter à part la tartiflette pendant la course :) ? Les apports en protéines, glucides et lipides prennent des proportions énormes, il mange jusqu'à 18 oeufs par jour en compétition et doit consommer prêt de 4 ou 5 fois les apports nutritionnels habituels. Mais avec une telle dépense d'énergie, il peut perdre jusqu'à 8 kilos lors des plus longues compétitions...
1 marathon par jour, 3.8 km de natation et 180.2 km de vélo tous les jours pendant 20 jours ? Goulwenn Tristant nous raconte les secrets de sa réussite.
Une tartiflette pendant un marathon lors d'un Ultra Triathlon ? Pour Goulwenn Tristant, triple champion du monde d'Ultra Triathlon, ce n'est pas un problème, c'est même pour lui une façon, via le plaisir gustatif, de gagner en énergie pour mieux finir ses courses.
Un Ultra Triathlon, c'est l'addition de plusieurs courses comme le "Iron Man". Le "Iron Man", c'est 3.8 km de natation, 180.2 km de vélo et 42 km de course à pieds (un marathon). Dans l'Ultra Triathlon, il faut alors réaliser plusieurs "Iron Man" à la suite...
Mais pour arriver à de telles prouesses sportives, quelle alimentation faut-il adapter à part la tartiflette pendant la course :) ? Les apports en protéines, glucides et lipides prennent des proportions énormes, il mange jusqu'à 18 oeufs par jour en compétition et doit consommer prêt de 4 ou 5 fois les apports nutritionnels habituels. Mais avec une telle dépense d'énergie, il peut perdre jusqu'à 8 kilos lors des plus longues compétitions...
1 marathon par jour, 3.8 km de natation et 180.2 km de vélo tous les jours pendant 20 jours ? Goulwenn Tristant nous raconte les secrets de sa réussite.
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00:00Every day I was doing this, 3.8km of swimming, 180km of cycling and a marathon
00:04I think it's crazy
00:05It's eggs, I eat between 12 and 18 per day
00:09It's a flatbread during a running break, but I'm the happiest
00:13The bigger my goals are, the more my discipline will be perfect
00:17It would take him 6500 to 7000 calories per day, it's huge
00:20If you want to know how to become a champion and what you need to eat to become a champion
00:24We have a guest today, I'm going to introduce him to you
00:26Welcome to Jean-Michel Cohen's channel, where we only talk about nutrition
00:30And where we don't take you for potatoes
00:42Goulouen Tristan, world champion many times
00:45How many times have you been world champion?
00:473 times, 3 times world cup winner of ultra triathlon
00:51Exactly
00:52So what is ultra triathlon Goulouen?
00:54It's a derivative of Ironman
00:56Ironman is 3.8km of swimming, 180km of cycling and a marathon
01:00Ultra triathlon is really a separate discipline
01:03So we will start with a double ultra triathlon
01:057.6km of swimming, 360km of cycling and 2 marathons
01:09In 2016 I discovered ultra triathlon with a double ultra triathlon break
01:13In Ironman format per day for 20 days
01:16So every day I was doing this, 3.8km of swimming, 180km of cycling and a marathon
01:217.6km of swimming, 3.8km of cycling and 844km of running
01:26It was continuous, the clock never stopped
01:30I think I did 72 hours to do 7.6km of swimming
01:34And then I did 3.6km of cycling where I did maybe 200-250 hours
01:40And I slept about 3-4 hours per day
01:43And I took a 45-minute nap per day
01:45I think it's completely crazy
01:46He did 3 round trips from the end of France to the other end of France
01:50He did 76km of swimming, you can go twice to England I think
01:56And you did 850km of running
01:59That means he went from Paris to Nice running
02:03Bravo, hats off
02:04In 2010 I heard about Ironman
02:08Except that I realize that I don't like to swim, that I don't have a bike, that I only know how to run
02:13I still want to go because I like to go beyond myself
02:16I don't want the society to tell me that I can't do Ironman because I don't know how to swim
02:21Because I don't have a bike, I only know how to run
02:23No, it's something I refuse to hear
02:26The captain of my life is myself
02:28No one will tell me if I'm capable or not
02:31I decide
02:32From the start you had an athletic profile, an exceptional profile to do this kind of thing
02:38Not at all
02:40It's essentially discipline and resilience
02:44I insist a lot on this, no matter what sport you do, it's passion
02:49I don't necessarily try to improve my times from one race to another
02:53I try to perform in the distance, in endurance, it's really endurance that fascinates me
02:58It's not sports that are traumatic
03:01Because everything related to swimming or cycling are sports that are worn
03:04So no matter how far you go, it's not traumatic
03:07What's going to be traumatic is running
03:09But when you've swum X miles of swimming
03:12When you've ridden X hundred or X thousand miles of cycling
03:15Running, as we say in the military genre, is done in small groups
03:20In ultra triathlon, the average age is about 45
03:23Yes, that's what surprised me
03:24And we see athletes, the oldest, they are between 65 and 71 years old
03:30What is the first criteria to be well prepared for ultra triathlon?
03:35It's nutrition and sleep
03:37Because I'm a big sleeper
03:39It's physiological, it's hard to work on it, to go against your sleep
03:45Nutrition is much easier to work on
03:48The other problem I encountered is that I knew high-level sports very late
03:52That is to say, I was between 30 and 32 years old when I started to know high-level sports
03:56My body has assimilated a lot of defects, problems
04:01I love fast food, I love kebabs, I love pizzas
04:04I love all this junk food, I love it
04:06And when your body has recorded a lot of these data
04:10From 16 to 32 years old
04:12Formatting your body at 32 years old
04:15To finally have a good hygiene of life
04:18Which corresponds to high-level sports
04:20It's very complicated
04:21You need an extremely balanced diet
04:23With sufficient sugar intake
04:27That is to say, a minimum of 50% calorie intake
04:30Secondly, you need to have very, very good quality fat intake
04:33That is to say, we prioritize the right oils, the right fats, etc.
04:36And thirdly, all vitamins and all minerals
04:39That is to say, so that there is really no deficiency
04:41But before, what we are looking for is above all a global balance
04:44So that no organ is damaged
04:46And then there is a second technique that is used by people from the north
04:50Which consists of recharging the muscle with sugar very quickly at the last moment
04:55That is to say, we do 12 to 13 days of extremely important glucose restriction
05:01We are almost close to zero sugar
05:03And then all of a sudden, 48 hours before
05:05We charge like a beast in glucose
05:07That is to say, we block at the level of bread, pasta, rice
05:10In such a way that the excess sugar leaves immediately
05:13In the form of glycogen in the muscle
05:15And gives reserve for exercise
05:17What do you do in the meantime?
05:20Everything that is going to be part swimming and cycling
05:23I eat about the same thing
05:25These are foods that are going to be easy to eat
05:28And I eat about 12 to 18 eggs a day
05:33Because it's hard eggs
05:35Because in swimming, I'm on the edge of the pool
05:37I take an egg, it's fast to eat
05:40It gives a smile
05:43It's a level of contribution
05:46It's the best, I think
05:49So I eat a lot of eggs
05:52Cycling, it's going to be the same
05:54Someone who is going to go to war, physically speaking
05:57If you bring him energy drinks
05:59If you bring him gels
06:01If you bring him this type of food
06:03You're not going to comfort him
06:05He's going to be pissed
06:07Whereas if you bring him a good choucroute, a good cassoulet
06:09A tartiflette
06:11It may not necessarily be recommended
06:13But he will have a smile and it will allow him to continue
06:15In ultra triathlon, it's exactly the same
06:17You bring me a tartiflette
06:19During a foot race break
06:21But I'm the happiest
06:23And it's going to be the pleasure
06:25It's going to be a great pleasure
06:27It's going to be an energy booster
06:29It's going to be a great booster
06:31It's not completely academic
06:33What he's saying
06:35Because in nutrition, what we do during the effort
06:37We have two very important criteria
06:39It's hydration
06:41The electrolytes
06:43That's why I'm for rehydration drinks
06:45I was going to say that
06:47Magnesium, calcium, potassium
06:49A little vitamin C from time to time
06:51You can add dextrose to get sugar
06:53So that the drink is pleasant to consume
06:55And then during the effort
06:57You must above all try not to have a deficiency
06:59That's above all
07:01And to distribute over 16 hours
07:03We can redistribute a little energy
07:05But then this energy
07:07We will absolutely redistribute it in the form of digestion
07:09That's why we're going to prioritize a little more
07:11Fatty materials
07:13And if we take starches for carbohydrates
07:15Then it must be absolutely digestive
07:17We will prefer, for example, biscuits with bread
07:19We will prefer the sarazin, the quinoa
07:21To pasta
07:23Or anything else
07:25We will like potatoes
07:27But it must be digestible
07:29That it is a sufficient caloric intake
07:31But it's not during this period
07:33That we use the caloric intake
07:35It's especially before
07:37Once again, ultra-treatment is really a separate discipline
07:39But otherwise it's a lot of rice
07:41A lot of rice, a lot of pasta
07:43But from time to time, a little pizza
07:45Something very fat, it's nice
07:47And it allows you to leave with a smile
07:49You are a great ultra-treatment champion
07:51In this case
07:53What we recommend you to eat
07:55It's during the effort of choucroute and cassoulet
07:57And after the effort of burgers and kebabs
07:59Well, that's not all
08:01Because in terms of nutrition
08:03What we will look for after the violent effort
08:05So you can eat your burger if you like
08:07What we will look for is to repair
08:09It means repair
08:11That is to say that you have broken muscles
08:13You have eaten sugar
08:15You have used during the race
08:17Repair
08:19And that's why at that moment
08:21Proteins become important
08:23It means that just behind
08:25We will re-comfort in protein
08:27Then you can take the proteins you want
08:29But we will re-comfort in protein
08:31We will re-complement in slow sugar
08:33But we decrease the dose compared to before
08:35And compared to in the middle
08:37We can reduce fat
08:39Because we are going to look for a body balance
08:41And we continue to force on electrolytes
08:43So just one thing
08:45There were studies
08:47That showed that if we took a lot of magnesium
08:49The repair was better
08:51So don't take too much
08:53Because it can give you digestive problems
08:55But we consider that 300 mg per day
08:57It's really good
08:59But you really have to think about it
09:01For athletes, it doesn't improve performance
09:03On the other hand, it repairs much better
09:05And we had situations where we saw that the 40 mg
09:07Made people recover much less
09:09I like everything about syrup
09:11Syrup even if it's not necessarily recommended
09:13But it makes me feel good
09:15And on the other hand, I put electrolytes
09:17With my syrups
09:19If I don't have electrolytes on me
09:21What has already happened
09:23I put coarse salt
09:25Compared to all the salt I lose
09:27During the competition
09:29To have a relationship with the salt
09:31For me, it's going to be electrolytes
09:33With syrup
09:37You told us about sleep
09:39What you do is an ultra performance
09:41So it's
09:43It tickles me every time
09:45You told me about sleep
09:47How many hours do you sleep per day?
09:49I go to bed at 23h30 in the evening
09:51And I wake up at 6h45
09:537am
09:55On the double DK
09:57I slept from 23h to 3am
09:59So I slept 4h
10:01Instead of sleeping 7h
10:03If you go to a competition
10:05Saying to yourself
10:07I want to be a finisher
10:09Your motivation may not be the same
10:11When you wake up
10:13Because your brain will have implemented it
10:15It will have heard
10:17You are here to be a finisher
10:19So your brain may not kick you in the ass
10:21To respect these 4 hours of sleep
10:23So that's why I also force myself
10:25In my whole ecosystem
10:27To have very big goals
10:29Because I know that the bigger my goals are
10:31The more my discipline will be perfect
10:33Do you have breakfasts?
10:35What is your diet for a day?
10:37I eat a lot of eggs
10:39Muffins, ham, cheese
10:41With a bit of yogurt
10:43Generally
10:45I eat this almost every day
10:47I rarely change
10:49My breakfast
10:53Perylene is not uninteresting
10:55It is very rich in protein
10:57It is almost 60% of protein
10:59It is rich in iron
11:01It is rich in vitamin A
11:03125% of the intake
11:05So we think
11:07It is an excellent product for re-nutrition
11:09The same with magnesium
11:11Collagen, I doubt a bit more
11:13But it may not hurt you
11:15It will be a bit of peptide
11:17And zinc, it is also good for immunity
11:19But it is also good for chemical reactions
11:21Always for muscle activity
11:23So it is not that bad
11:25I am not saying that everyone should take it
11:27But an ultra-athlete like him
11:29Yes, it is better to supplement
11:31I told you earlier
11:33It is really important
11:35Do you practice meditation
11:37Or other activities
11:39To get these results?
11:41I practice a lot of visualization
11:43It is something that I developed
11:45And that I do
11:47At least one hour
11:49Every day
11:51But not necessarily
11:53To visualize
11:55It is natural
11:57When I drive, when I do my sport
11:59When I run
12:01I have headphones
12:03And it allows me to visualize
12:05And what I visualize
12:07It will be winning a competition
12:09But it goes much further
12:11It will also be the whole ecosystem of the competition
12:13It will visualize the arrival at the competition
12:15My logistics
12:17It is very important
12:19Visualize that in my logistics
12:21I must have a fridge in this location
12:23A microwave
12:25In relation to what I will have to eat
12:27Everything that will go well
12:29To have the food
12:31That I want to eat
12:33It is really to visualize
12:35The whole ecosystem of the competition
12:37To not forget anything
12:39And to be efficient to achieve my goal
12:41This visualization becomes almost obsessive
12:43Ok
12:45I will try
12:47How much do you lose weight
12:49When you do a competition like this?
12:51On an ultra-triathlon
12:53I will lose about 3-4 kg
12:55And on a double DK
12:57Between 6 and 8 kg
12:59By eating a lot
13:01But it is true that it is complicated
13:03To eat so many calories
13:05In relation to what we will lose
13:07There is the physical effort to do
13:09There is no other choice
13:11It's very hard but there is no choice
13:13There is no other choice
13:15A man like him who is already athletic
13:17Who spends roughly between 2500 and 3000 calories per day
13:19The efforts he just explained
13:21That is to say almost on 12 to 14 hours
13:23We can count an average expenditure
13:25Between 5000 and 6000 calories per hour
13:27That is to say that we are between 5000 and 6000 calories per hour
13:29This out of basic metabolism
13:31That is to say that roughly he would need
13:336500 to 7000 calories per day
13:35It's huge because he's busy
13:37He can't eat in a hurry
13:39That's why I was talking about repair
13:41That is to say that we will repair just behind
13:43But we will repair it gently
13:45Exactly
13:47As you said it is very complicated
13:49To recover
13:51We do physical activities
13:53We run
13:55We can't eat at the same time
13:57The final bouquet
13:59It's the goal of the year
14:01It's going to be the triple ultra triathlon
14:0330 days
14:05I hope to do this in less than 30 days
14:07We have up to 40 or 45 days to do it
14:09It's continuous
14:11It's 76 km of swimming in a 50 m pool
14:13Then it's 5400 km of cycling
14:15To do on loops of 9 or 10 km
14:17And we end up with
14:191266 km of running on foot
14:21Same on loops of 1.5 km
14:232 km maximum
14:25That was to show you what a real champion is
14:27Of course world champion
14:29It represents a few things
14:31But it's a real champion
14:33We will be there to encourage him
14:35I will give you his news
14:37Remember the name of your site
14:39Mrperformance.fr
14:41You can follow him on it
14:43We wish him a lot of success
14:45If you liked this video
14:47Like, share, comment
14:49Gestion, me and us
14:51See you soon
14:53See you soon
14:55Respect your dreams