You're not going to gain much fitness in the last few days before a race but nailing your carb load can give a huge boost in performance.

We're bringing together registered dietician Travis Wilson and running coach Andie Cozzarelli to help you master the art of the carb load with topics including:

How long before race day you need to start increasing your carb intake
How to know how many carbs your body needs
Whether to focus on whole grains or fast-absorbing simple carbs like pasta and white bread
Examples of what to eat at each point in the carb load as your race approaches
How to fix common fueling problems like cramping and GI upset

Making carbs your friend will help you to hit your paces for longer without feeling fatigued and Travis helps us to understand the science behind how this works.

metpro.co

3 Ways to Effectively Carb Loading Before a Race - Runners Connect

Glycogen Calculator - How Many Grams of Crabs you Need to Avoid Hitting the Wall

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Pique

We've done quite a few podcast episodes on the performance benefits of caffeine.

But, if you're like many runners I know, pre-run coffee often leaves you with jitters or stomach issues.

That's why I was so excited when I found Nandaka by Pique—the ultimate coffee alternative designed to power your runs, your training, and your recovery.

So, what makes Nandaka different?

Most so-called "coffee alternatives" don't actually provide functional energy. But Nandaka is built for endurance

Unlike coffee, which spikes your energy and leaves you crashing mid-run, Nandaka fuels you with steady, sustained endurance—no spikes, no crashes, just clean energy that lasts.

Nandaka provides its caffeine from fermented probiotic teas, which provide a slow-release caffeine that prevents jitters and gives you sustained release for those long runs workouts.

It also contains cordyceps mushrooms, which help boost VO2 max, delivering more oxygen to your muscles for better endurance

Plus, the probiotic teas mean no digestive distress like you often get with coffee.

If you're tired of running on fumes—or worse, running on coffee crashes—it's time to make the switch.

Right now, Pique is offering 20% off for life AND a free Starter Kit with your first purchase.

Go to Piquelife.com/run and start running on real energy today.

Your legs, your lungs, and your PRs will thank you

Attack of the Clones Minute 55: Agony