Endurance Eats

In this engaging conversation, Alex Larson and Dr. Erin Ayala explore the multifaceted world of endurance sports, focusing on the mental and psychological aspects that influence performance. They discuss personal connections, training insights, managing expectations, and the importance of deliberate practice. The conversation delves into the challenges of anxiety, body image, and aging, while also emphasizing the significance of defining personal success and building resilience. With practical strategies and relatable anecdotes, this dialogue serves as a valuable resource for athletes seeking to enhance their mental performance and overall well-being.00:00 Introduction and Personal Connections02:51 Training Progress and Expectations05:48 Understanding Plateaus in Performance08:42 Deliberate Practice and Goal Setting11:39 Defining Success and Personal Goals14:36 Managing Race Day Nerves and Anxiety18:38 Understanding Anxiety and Its Impact21:14 Managing Anxiety Through Characterization23:25 The Role of Nutrition in Anxiety Management24:38 Coping with Anxiety During Races27:30 Navigating the Low Points in Endurance Events31:00 Building Mental Toughness and Resilience32:37 Strategies for Different Race Distances35:47 Building Confidence for Big Goals38:55 Navigating Post-Event Transition41:05 Redefining Athletic Identity42:03 Aging and Athletic Performance44:35 Body Image in Endurance Sports50:07 Recommended Reads for Athletes51:38 Connecting with Erin AyalaGuest Bio:Dr. Erin Ayala (she/her) is the owner and founder of Skadi Sport Psychology, a mission-driven applied sport psychology practice based in Minneapolis, Minnesota, that serves athletes across the U.S. and Canada. As a Licensed Psychologist and Certified Mental Performance Consultant (CMPC) with over a decade of experience in sport psychology, Dr. Ayala blends clinical expertise with athletic insight to deliver evidence-based support tailored to endurance athletes—including LGBTQ+ individuals, women, non-binary athletes, and those navigating life transitions like injury recovery or retirement .In her practice, she develops dynamic, interactive sessions that draw on health psychology, positive psychology, and mindfulness-based therapies. She helps clients reframe challenging thoughts, clarify values, set meaningful goals, and foster self-compassion while championing rest, quality sleep, and joy in sport. Beyond therapy, Dr. Ayala supports the broader sport psychology community by offering CMPC mentorship working with clinicians to meet certification requirements through personalized mentorship and tailored resources. She’s also an accomplished endurance athlete herself boasting multiple national podium finishes in gravel, fat-bike, ultra-endurance, and virtual racing .Dr. Ayala’s academic contributions include over 20 peer-reviewed articles and book chapters, and her work has been featured in Trail Runner, Bicycling Magazine, and The New York Times .Resources Mentioned in This Episode:​ Apply for 1:1 Coaching with an ALN Dietitian Books include: The Confidence Gap by Russ Harris, Meditation for Mortals by Oliver Burkeman, and The Champion’s Mind: How Great Athletes Think, Train and Thrive by Jim Afremow​Erin’s Contact◦Instagram  https://www.instagram.com/skadisportpsychology◦Website  https://www.skadisportpsychology.com/ Connect with Me:​Instagram: @alexlarsonnutrition​Website: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.Use code ENDURANCEEATS20 for 20% off!

In this conversation, Alex Larson and Derek discuss Derek's recovery journey after a serious car accident, emphasizing the importance of strength training for endurance athletes. They explore how to integrate strength training into busy lifestyles, the benefits of activation exercises, and practical tips for managing core strength and back pain. Derek shares insights on essential equipment for home workouts and the significance of consistency in training. The discussion highlights the balance between strength and endurance training, providing valuable resources for athletes looking to enhance their performance.Chapters00:00 Introduction and Background02:42 The Journey of Recovery05:26 The Importance of Strength Training08:04 Overcoming Barriers to Strength Training10:49 Finding Time for Strength Training13:35 Integrating Strength Training into a Busy Schedule24:01 The Importance of Recovery and Sleep25:04 Prioritizing Performance in Training26:44 Essential Equipment for Home Strength Training31:22 Understanding Strength vs. Activation Training37:29 Key Strength Movements for Endurance Athletes40:42 Addressing Back Pain in Endurance Sports46:12 Conclusion and Resources for Further TrainingGuest Bio:Derek Teele is the founder and head coach of Dialed Health, a strength training platform devoted to cyclists of all disciplines. A former professional downhill and enduro mountain bike racer, Derek’s early racing experience exposed him to the power of structured training and nutrition sparking his transition to a career in fitness. In 2013, he began working as a personal trainer, eventually founding Dialed Health in 2016. By 2018, he had opened an in-person training studio and launched his first online program  Derek holds multiple certifications, including NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), Sports Nutrition (CSNC), Performance Enhancement Specialist (PES), as well as credentials from Equinox Tier 3, Kettlebell Athletics, and Trigger Point therapy. Dialed Health’s mission is to support cyclists by building strength, enhancing recovery, and optimizing nutrition and mindset, which reflects his belief in off-bike health translating into better on-bike performance.Today, Derek balances training clients online with his own riding, be it road, gravel, or XC mountain biking and continues to build tools and programs that help cyclists ride stronger, recover faster, and stay healthier around the globe.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Functional Workout VideoWorkout Gear LinksKettlebell https://amzn.to/4mhdaGS Long band https://amzn.to/3JaUtWN Short band https://amzn.to/46Pl45tAdjustable Dumbbells https://amzn.to/4fzHdXPFoam Roller https://amzn.to/4my6ZOcBench https://amzn.to/4oug5xzDerek’s ContactWorkouts https://dialedhealth.com/workoutsInstagram @dialedhealthYoutube https://www.youtube.com/channel/UC6xKmv1q7-oQEWoosfldtRQWebsite https://dialedhealth.com/Podcast Dialed Health https://podcasts.apple.com/us/podcast/dialed-health/id1480709469Email: derek@dialedhealth.comConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!

In this insightful episode, Alex Larson and Dr. Abbie Smith-Ryan explore the unique challenges and opportunities that perimenopause and menopause present for women's health. They discuss how exercise and nutrition can be tailored to support women through these life stages, focusing on maintaining health and vitality.Guest Bio:Dr. Abbie Smith-Ryan is a leading voice in exercise physiology and sports nutrition, known for her passion for empowering women and advancing evidence-based health strategies. She serves as the Associate Chair for Research in the Department of Exercise and Sport Science at the University of North Carolina Chapel Hill, where she also directs the Applied Physiology Laboratory and co-directs the Human Performance Center.With a PhD from the University of Oklahoma and over 180 peer-reviewed publications to her name, Dr. Smith-Ryan’s research focuses on exercise and nutrition interventions that improve body composition, cardiovascular health, and metabolic function—especially in women’s health, perimenopause, post-menopause, and overweight and obese populations.She has led projects funded by the NIH as well as national and international clinical trials, and she’s been recognized with numerous honors, including Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sports Scientist of the Year by the National Strength and Conditioning Association.Dr. Smith-Ryan is also an active member of organizations such as the American College of Sports Medicine, the American Diabetes Association, and the International Society of Sports Nutrition. A devoted mentor and educator, she’s passionate about translating lab-based research into practical strategies that improve real lives.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Dr Abbie https://www.instagram.com/asmithryan/?hl=enConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!

In this enlightening episode, join Alex Larson and Dr. Abbie Smith-Ryan as they delve into the intricacies of exercise and nutrition tailored for women's health. Discover how to optimize body composition, metabolism, and cardiovascular health through sustainable practices. Learn about the impact of menstrual cycles on nutrition, the importance of muscle quality, and the role of nutrient timing. Whether you're an athlete or simply looking to enhance your well-being, this episode offers valuable insights and practical advice to empower your health journey. Tune in for a conversation that blends science with everyday application, ensuring you can thrive at every stage of life.Guest Bio:Dr. Abbie Smith-Ryan is a leading voice in exercise physiology and sports nutrition, known for her passion for empowering women and advancing evidence-based health strategies. She serves as the Associate Chair for Research in the Department of Exercise and Sport Science at the University of North Carolina Chapel Hill, where she also directs the Applied Physiology Laboratory and co-directs the Human Performance Center.With a PhD from the University of Oklahoma and over 180 peer-reviewed publications to her name, Dr. Smith-Ryan’s research focuses on exercise and nutrition interventions that improve body composition, cardiovascular health, and metabolic function—especially in women’s health, perimenopause, post-menopause, and overweight and obese populations.She has led projects funded by the NIH as well as national and international clinical trials, and she’s been recognized with numerous honors, including Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sports Scientist of the Year by the National Strength and Conditioning Association.Dr. Smith-Ryan is also an active member of organizations such as the American College of Sports Medicine, the American Diabetes Association, and the International Society of Sports Nutrition. A devoted mentor and educator, she’s passionate about translating lab-based research into practical strategies that improve real lives.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

In this conversation, the ALN team discusses the complexities of body composition and nutrition for athletes. They emphasize the importance of individualized approaches, small consistent changes, and the significance of protein intake. The discussion also covers mindful eating, caloric deficits, and the mental aspects of body image in the athletic community. They provide practical strategies for sustainable nutrition practices and highlight the need for tracking progress to achieve body composition goals.00:00 Introduction to Body Composition Goals02:49 The Importance of Protein Intake05:37 Eating for Activity Levels08:09 The Role of Fruits and Vegetables10:58 Tracking and Accountability in Nutrition13:50 Building Healthy Habits Over Time16:59 The Importance of Individualized Nutrition Plans19:40 Conclusion and Final Thoughts23:34 Mindful Eating Strategies for Athletes27:34 Understanding Caloric Needs and Deficits33:19 Body Composition and Performance Goals37:07 Navigating Weight Gain During Training40:41 Body Image and Athlete Mental HealthResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

In this conversation, Alex Larson and Jonathan Little delve into the world of ketone supplements, exploring their types, mechanisms, and effects on endurance performance. They discuss the scientific research surrounding ketones, their potential benefits and drawbacks for athletes, particularly in high-intensity and endurance contexts, and the implications for those on ketogenic diets. The conversation also touches on the effects of ketones on recovery, sleep, and their role in managing type 2 diabetes, while emphasizing the need for further research in these areas.00:00 Introduction to Ketone Supplements02:37 Understanding Ketone Types and Mechanisms05:29 The Science Behind Endurance Performance08:00 Ketones and the Ketogenic Diet10:54 High-Intensity Performance and Ketones13:47 Cognitive Benefits of Ketones16:39 Sex Differences in Ketone Use19:01 Potential Recovery Benefits of Ketones23:21 Exploring Ketones and Muscle Glycogen24:34 Ketones and Sleep Quality25:39 The EPO Connection: Ketones and Endurance27:22 Skepticism and Scientific Inquiry28:39 GI Implications of Ketone Use34:54 Ketones in Type 2 Diabetes Management38:05 Future Insights on Ketones and PerformanceResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Original paper showing that exogenous ketone monoester supplements might enhance endurance performance (has never been replicated):https://pubmed.ncbi.nlm.nih.gov/27475046/ Our paper showing that ketone salts impair high-intensity exercise performance: https://pubmed.ncbi.nlm.nih.gov/28750585/ Collaborative paper with Dr. Gibala’s group showing that ketone monoester supplements might increase heart rate during endurance exercise:https://pubmed.ncbi.nlm.nih.gov/33646860/ Meta-analyses showing no impact of exogenous ketones on exercise performance: https://pubmed.ncbi.nlm.nih.gov/35042186/ Paper showing exogenous ketones might boost erythropoietin (EPO) post-exercise: https://pubmed.ncbi.nlm.nih.gov/36449571/ Paper showing exogenous ketones might improve sleep after exercise: https://pubmed.ncbi.nlm.nih.gov/37259248/Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode is brought to you by Stasher Bags. Get your fuel ready to go easily with these reusable bags!

In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on plant-based protein options and strategies for fueling during afternoon races. She provides practical tips for incorporating protein-rich foods into meals and snacks, as well as advice on how to effectively prepare for races that occur later in the day.00:00 Introduction to Plant-Based Nutrition03:29 Fueling for Afternoon RacesResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

In this episode, Alex Larson interviews Serena about her experience competing in the Unbound XL, a grueling 359-mile race. They discuss Serena's extensive training regimen, her nutrition strategy, and the mental preparation required for such a challenging event. Serena shares insights on the importance of gut training, caffeine use, and maintaining a positive mindset throughout the race. The conversation also touches on the emotional journey of racing and the reflections Serena has post-race, emphasizing the need for recovery and patience after achieving a significant goal. In this conversation, Serena and Alex discuss the emotional and physical aftermath of Serena's recent cycling achievement, the challenges of recovery, and the importance of building confidence in racing. They reflect on the support from the community and the balance between personal goals and family time. The conversation highlights the journey of growth, both in cycling and personal development, and the excitement for future races and coaching opportunities.00:00 Introduction and Unbound XL Overview01:35 Training for the Unbound XL04:02 Nutrition Planning and Gut Training10:13 Caffeine Strategy and Mental Preparation13:24 Race Day Experience and Strategy17:25 Emotional Journey During the Race25:35 Reflections and Future Plans27:24 The Aftermath of Achievement33:03 Crossing the Finish Line35:26 Recovery and Reflection49:46 Building Confidence and Future GoalsResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://www.serenabishopgordon.com/Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on nutrition strategies for recovery, the importance of protein and supplements, and the necessity of carb loading for optimal performance in endurance events. She emphasizes the significance of mental health during recovery.00:00 Introduction to Mid-Season Fueling Episodes01:04 Nutrition and Mental Health During Recovery03:51 Importance of Protein and Supplements for Healing06:04 Carb Loading for Endurance Events07:52 Engagement and Personalized Nutrition CoachingResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

In this episode of the Endurance Eats podcast, Alex Larson discusses essential hydration and fueling strategies for endurance athletes, emphasizing the importance of personalizing these guidelines based on individual needs and circumstances. She also addresses common concerns about weight fluctuations when changing dietary habits, particularly with increased protein intake, and offers practical advice for managing nutrition effectively while training.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!