Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

We’ve often talked about the benefits of carbohydrate for runners, cyclists and triathletes, but for many people there’s an underlying concern - does eating all those carbs increase the risk of developing diabetes or heart disease? It’s certainly a common message that’s pushed online in some circles, but is this really the case? In this episode I speak to diabetes researcher and clinical dietitian Dr Nicola Guess from the University of Oxford, who has often been asked this exact question by concerned runners, cyclists and triathletes. We break down what science tells us about the underlying cause of diabetes, how carbohydrate, exercise and body composition fit into the picture, whether high carb diets are a risk factor for chronic disease in their own right, and whether the approach should be different based on the level of training and fitness, age, family history, and existing health conditions.   Podcast Guest: Dr Nicola Guess - University of Oxford and private practice clinical dietitian   Nicola's online presence: Instagram: @dr.nicola.guess Blog/Substack: drguess.substack.com   Diabetes risk calculators mentioned: AUSDRISK Calculator (Australia): https://www.diabetesaustralia.com.au/risk-calculator/ Diabetes UK: https://riskscore.diabetes.org.uk/start American Diabetes Association Risk Test: https://diabetes.org/diabetes-risk-test   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

It's the 4th birthday of the podcast! And like each previous year, we’re going to look back and provide a brief summary of every question we’ve answered on the podcast in the past year, from “How do I work out my calorie needs for training?” to “Does pickle juice actually work?”, and “What do I do when my race nutrition plan falls apart?”. So if you’re new to the podcast and don’t have time to go through the whole back catalogue, or you just want a refresher and the key points from the past year's episodes, this is the place for you.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

Over the last two episodes we’ve been discussing the ‘high carb trend’ - taking in very large amounts of carbohydrate during exercise. Today we’re looking at this topic through the lens of the road marathon, an event where access to your own nutrition products is limited. In this episode I speak to marathon runner, running coach and co-host of the Inside Running Podcast, Brady Threlfall. Brady’s set a new personal best in the marathon this year, and that race included these higher carb amounts. We get his perspective on how higher carb intakes have made their way into marathon running, how he achieves this in training and on race day, and whether he feels it’s been beneficial for him and the athletes he coaches.   Podcast Guest - Brady Threlfall Instagram: @bradytrell Brady's Podcast - Inside Running Podcast Coaching - Run2PB Coaching   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

In the last episode we investigated the ‘high carb trend’ - taking in very large amounts of carbohydrate (>100g/hr) during exercise.  In this episode we speak to Aussie pro cyclist Jack Haig to get an athlete's perspective. Jack’s professional career to date spans both sides of this high carb trend with almost perfectly symmetry, and so he has a great insight on how this approach took hold in the pro peloton, how it’s changed the sport, and how he achieves such high intakes from a practical perspective.   Podcast Guest: Jack Haig - Bahrain Victorious Pro Cycling Team Jack's Podcast - The Rest Day with Jack Haig (Escape Collective) Instagram: @jack_haig   Rice Krispies bar recipes mentioned: A range of recipes for Rice Krispies bars and other on-the-bike goodies from Pock-It Fuel (Lizzie Holden & Nick Shultz) - Instagram: @pockitfuel   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

You’ve probably come across discussions in the last year or so about the ‘high carb trend’ - taking very large amounts of carbohydrate during exercise, often well over 100g per hour. These levels are significantly greater than official sports nutrition guidelines, so what’s behind the trend? Is it based on new science, product marketing, or is it just another fad that will come and eventually go? And most importantly, is it relevant to you? In this episode we speak to the Lead of Human Science at the Ineos Grenadiers Pro Cycling Team, Aitor Viribay, who has also worked with some of the biggest names in ultra trail running. He discusses how, when and why these very high carb intakes have become a thing in recent years, the scientific rationale behind it, when it’s used vs when it’s not, and whether non-professional athletes need to worry about these levels of intake.   Podcast Guest: Aitor Viribay - Ineos Grenadiers Pro Cycling Team   Aitor's online presence: X/Twitter: @MVAitor Instagram: @glut4science Website: GLUT4 Science (in Spanish) Podcast: 90 Gramos de MetHub (in Spanish)   Aitor's research mentioned: Viribay, A et al. (2020). Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients. 12(5):1367. DOI: 10.3390/nu12051367   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

In the final episode of this T -12 podcast series, we catch up with our guest athlete Brad, just over 2 weeks after racing the Chicago Marathon. We find out how the race went for him, as well as how our planned strategies for accommodation, carb loading, and everything he’d worked on in the 12 weeks prior to race day turned out. We review what worked well in hindsight, what didn’t, Brad’s key learnings, and what he’d do differently next time. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race. A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout* *T&Cs apply. Limit one use of code per customer.

We’ve often talked about periodised nutrition on this podcast, adjusting the carbs you eat across the week based on your training schedule. But in the down periods, how do you achieve this without being ravenously hungry? And on the flipside, when you do need to load up for a big training session, sometimes it's hard to do this without feeling uncomfortably full and bloated. In this episode we discuss some of the key strategies to managing hunger and satiety through the ups and downs of a periodised nutrition approach. How to get those carbs in when you don’t feel like eating more, and how to increase the feeling of fullness you get from lower carb, lower calorie meals. By applying these principles you can help to even out the hunger and fullness across the training cycle, even when the carbs and calories are going up and down with training.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

Brad's now into the taper for the Chicago Marathon. Here we discuss the nutrition aspect to this, the flight from Melbourne to Chicago and coping with jetlag, last minute nutrition logistics, and what to do if things do go south mid-race. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race. A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout* *T&Cs apply. Limit one use of code per customer.

Brad has done a couple of attempts at a full nutrition dress rehearsal for the Chicago Marathon. We review how it went, finalise his race nutrition plan, discuss some travel logistics and important considerations for his nutrition, and come up with a Plan B for race day. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race. A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout* *T&Cs apply. Limit one use of code per customer.

Brad has just completed an all-important test of his fluid tolerance, to see how far he's come. We also plan his upcoming nutrition dress rehearsal for Chicago. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race. A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout* *T&Cs apply. Limit one use of code per customer.

Guest Brad White is back after his trip to Queensland for the Sunshine Coast Marathon. We review how it went, what he did the day before the race, and use this to plan his carb loading strategy for Chicago. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race. A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout* *T&Cs apply. Limit one use of code per customer.

We check in with athlete guest Brad White. We discuss his progress in scouting out places to eat before the race, his current carb intake in training and planning ahead for race day, and estimating his sweat rate for race day and what to do with this information. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race. A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout* *T&Cs apply. Limit one use of code per customer.

In the first episode of this special 6 part podcast series, we meet our athlete guest Brad White and begin the process of preparing him for the Chicago Marathon in 12 week's time. We discuss his previous marathon experience and what's gone wrong, his daily training nutrition, and start with a look at race logistics - travel, accomodation, and aid stations. If you're racing Chicago or Melbourne Marathons or another event in October or November you can follow along and apply the same principles to your own race nutrition preparations. Back for its second season, T-12 is a brand new, unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race. A big thanks to Aid Station who have come on board to provide Brad with sports nutrition products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout* *T&Cs apply. Limit one use of code per customer.

Are you someone who’s never quite sure what to do nutrition-wise in the final week before a race? When do you start carb loading? Do you load up on fluids, electrolytes, or both? Do you avoid gluten, lactose or FODMAPs? Should you be adding or removing supplements from your usual routine? On today’s podcast we’re going to cut through the confusion and provide you with a simple strategy you can use to approach the week leading into your next event. A strategy that will have you arriving at the start line well fuelled but not bloated, well hydrated but not peeing every 10 seconds, and with a reduced risk of gut issues or cramping.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

How many times have you had a nutrition goal for your training or race day, researched what to do, made a plan of action, and then…nothing. It’s one thing to know what to do, but something altogether different to actually do it. So in this episode we’re going to look at one important aspect of this - goal setting for your nutrition. By the end of this episode, you’ll understand why so many athletes set the wrong goals for their nutrition, how we can learn from the world’s best athletes and coaches, how to avoid this mistake and come up with goals and an action plan that’s more likely to set you up for success.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.

It’s pretty much assumed nowadays that pickle juice is a sure fire remedy for cramping. But why pickle juice? What’s in the pickling brine that’s supposed to work? How is it meant to work? And most important of all, does it actually work? In this episode we welcome back a past guest Prof. Kevin Miller, a world expert in exercise associated muscle cramping and the researcher behind perhaps more pickle juice studies than anyone else on the planet, to gives us some answers.   Podcast Guest: Prof. Kevin Miller - Texas State University   Research mentioned in the episode: Miller, K et al. (2022). An evidence-based review of the pathophysiology, treatment, and prevention of exercise associated muscle cramps. J Athl Train; 57:5–15. DOI: 10.4085/1062-6050-0696.20 Miller, K et al. (2009). Electrolyte and plasma changes following ingestion of pickle juice, water, and a common carbohydrate-electrolyte solution, J Athl Train; 44 (5):454–461. DOI: 10.4085/1062-6050-44.5.454 Miller, K. C. (2014). Electrolyte and plasma responses following pickle juice, mustard, and deionized water ingestion in dehydrated humans. J Athl Train, 49(3): 360–367. DOI: 10.4085/1062-6050-49.2.23 Georgieva J et al. (2021). Effectiveness of Mouth Rinsing versus Ingesting Pickle Juice for Alleviating Electrically Induced Cramp in Physically Active Adults. Appl Sci. 11(24):12096. DOI: 10.3390/app112412096   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.  

What’s the deal with cluster dextrin, super starch, hydrogels, and multiple transportable carbohydrates? Why are some companies claiming that ultra slow delivery of carbs into the blood is advantageous, when others are marketed on the basis of rapid absorption? And how do these ingredients affect gut issues, the body’s ability to use carbohydrates during endurance exercise, and ultimately performance? Dr Dan Baur (Virginia Military Institute) is one of the few researchers in the world that's studied many of these novel carbohydrates. He helps demystify what all these novel carbohydrate terms actually mean, how they’re different, and ultimately, what’s going to suit your training and racing.   Podcast Guest: Dr Dan Baur - Virginia Military Institute   Research mentioned in the episode: Dan has published a great review paper that nicely summarises the research done to date in this area, including several studies of his own. Baur D & Saunders MJ. Carbohydrate supplementation: a critical review of recent innovations. Eur J Appl Physiol. 2021. 121(1):23-66. DOI: 10.1007/s00421-020-04534-y   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.  

It’s an area where recommendations have evolved rapidly in the last few years with new research. In this episode, we speak to Dr Alannah McKay, one of the researchers whose work has led to these changes. You’ll learn whether it’s better to take tablets or liquid iron, the formulation of iron in supplements that’s most effective, the optimal dose and timing of supplementation, and the role of training or other nutrients in food on enhancing or reducing the effectiveness of your iron supplement.   Podcast Guest: Dr Alannah McKay - Australian Catholic University.   The study mentioned in the episode: Alannah is currently recruiting female athletes in Melbourne for a study that puts the two most popular iron supplements in Australia head-to-head. Who's eligible: Female runners and triathletes based in Melbourne, aged 18-45 years old, not using hormonal contraception and running ~40 km or more per week. All eligible participants will have a free ferritin/hemoglobin assessment, with athletes that return a ferritin <50 ug/L receiving a free 12 week course of iron supplements.  What's required: Five x 20 minute visits to the ACU Fitzroy campus, 4 blood samples, completion of surveys to track symptoms from using iron supplements. What's in it for you: Free iron screening, 3 months of iron supplements, tailored advice to improve your iron status, and free barista coffee following each visit to the university. To find out if you are eligible: https://redcap.acu.edu.au/surveys/?s=9PEX3JPLXTHNFKYY    Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.  

In this bonus episode for the T -12 podcast series, we catch up with our guest athlete Brett, less than 48 hours after completing the 100km Ultra Trail Australia. We find out how the race went for him, the ups and downs on the day, as well as how our planned strategies for accommodation, eating the day before the race, and the gut training he’d worked on in the 12 weeks leading up to race day, all turned out. We review what worked well in hindsight, what didn’t, Brett’s key learnings, and what he’d do differently next time. T-12 is a unique podcast series that follows an athlete's journey as they prepare for race day. Over the final 12 weeks before the big event, we'll look at all aspects of race nutrition, from organising accomdation and race foods, to gut training and hydration, to eating during the taper and the day before the race. A big thanks to Aid Station who have come on board to provide Brett with the race-provided products to try in training, to assist with his race nutrition planning. And you can get 10% off your Aid Station order by clicking this link https://www.aidstation.com.au/discount/FUEL10 or use the code FUEL10 at checkout* *T&Cs apply. Limit one use of code per customer.

It's one thing to talk about the theoretical needs of nutrition for altitude, but what does it actually feel like? In this episode we chat to US pro triathlete and sports dietitian Megan Foley, who experienced relocating from her home town near sea level to a much higher altitude, and then going even higher for training.   Podcast Guest: Megan Foley - pro triathlete and sports dietitian.   Fuelin: This episode is supported by Fuelin, the world's first training-based nutrition app. It syncs with your training plan (in TrainingPeaks, Final Surge, and TriDot or Run Dot) and creates a personalised nutrition plan, built around your training schedule and tailored to your goals. You’ll see adjustments in your fuelling both within and outside of training sessions, using a traffic light system to adjust your carb intake to fuel appropriately for your needs.  To get 30% off your first month, go to https://www.fuelin.com/ and enter the code FE30 at checkout.   Fueling Endurance eBook: At over 260 pages, the Fueling Endurance eBook contains answers to 49 of the most common nutrition questions that runners, cyclists and triathletes ask. Covering the first two years of the podcast, the eBook contains additional insights, tips, and quotes from experts and athletes. Every copy sold helps cover the cost of making the podcast.  Purchase directly from https://fuelingendurance.com/ or search Fueling Endurance on Amazon for the Kindle version.