Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes

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 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 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 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 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 20% off your first month, go to https://www.fuelin.com/ and enter the code FE20 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.