Podcasts about precision hydration

In this episode, I'm sharing my Boston Marathon experience from Hopkinton to Boston. Then we're diving into the science of fueling and hydration — specifically, electrolyte depletion: what it is, why it matters for performance, and how you can stay ahead of it. Whether you're training for your first marathon or refining your race-day strategy, this episode is packed with practical tips to help you feel strong, stay balanced, and go the distance.www.trainmk.com@melissa_kendterBurke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences.Stellingwerff, T. (2012). Contemporary nutrition approaches to optimize elite marathon performance. International Journal of Sports Physiology and Performance.Hew-Butler, T., et al. (2015). Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference.Noakes, T. D. (2007). The central governor model of exercise regulation applied to the marathon. Sports Medicine.Rothschild, J. A., et al. (2020). Blood biomarker profiling and monitoring for endurance athletes. Journal of the International Society of Sports Nutrition.Precision Hydration. (n.d.). www.precisionhydration.com

Running legends Paula Radcliffe and Steve Cram get us revved up ahead of this years' TCS London Marathon.Event Director for London Marathon Events, Hugh Brasher will have words of wisdom ahead of this Sunday's marathon.Precision Hydration specialists, Andy Blow and Jonny Tye gives us an insight into their products ahead of the big day.Founder of ParkRun Paul Sinton-Hewitt inspires us with tales from his book, One Small Step, which is out now.Movement specialist Lawrence van Lingen re joins us to limber up ahead of this Sunday's London Marathon.Join Chris, Vassos and the Class Behind The Glass every morning from 6.30am for laughs with the listeners and the greatest guests. Listen on your smart speaker, just say: "Play Virgin Radio." Hosted on Acast. See acast.com/privacy for more information.

CEO of Precision Hydration Andy Blow sat down with Sam Appleton and discussed his triathlon background, precision products, sweat loss and sweat testing to improve performance, technology innovations, race fueling and the increase in use of carbohydrates, carb loading pre-race, pro racing dynamics, fueling at Kona and training your guts. NERD BELTS wants to ensure you smash your next race with the best hydration belt in the game. Owner and creator of the Nerd Belt Steve McKenna won Ironman NZ 2024 and took 2nd at Long Course World champs last year wearing his trusty race nutrition belt and many other pros around the world are jumping on board. There is no better way to stay hydrated and fueled during training and in a race, so get your belt today at the following link; www.nerdbelts.comRPG Coaching is one of the best coaching crew in triathlon. Check out their new website and the various membership offerings at a variety of competitive prices; rpgcoaching.comFollow us at:Insta: @triathlon_therapy_podcastTiktok: @triathlontherapypodcast

Welcome to episode 254 of the Löw Tide Böyz - A Swimrun Podcast!The off-season is upon us but that doesn't mean that we will stop dropping fire episodes replete with knowledge bombs. Case in point…joining us this week to chat about the latest and greatest fueling and hydration sport science is the new Head of Sport Science at Precision Fuel and Hydration, Dr. Sam Shepherd. No time like the present/off-season to level up your fueling game and this conversation is worth its weight in carbs.Enjoy!~~~That's it for this week's show. If you are enjoying the Löw Tide Böyz, be sure to subscribe to the show on your favorite podcast player and leave us a five-star rating and review since that's the best way for people to discover the show and the sport of Swimrun. You can find us on Apple Podcast, Spotify, and on YouTube. Check out our website for Swimrun resources including gear guides, tips, how-to videos and so much more. Also make sure to check out our meme page @thelowtideboyz on Instagram. If you have any suggestions for the show or questions for us, send us a dm or an email at lowtideboyz@gmail.com. Finally, you can support our efforts on Patreon…if you feel so inclined.Thanks for listening and see you out there!-  Chip and Chris

Syncing up with Professional Triathlete, 2024 Lake Placid Womens Pro Winner, Danielle Lewis, Just before she left for Ironman World Championships Nice. We chat about her big win this summer, how she has been working on her nutrition and hydration with Precision Hydration, her health issue last year in September, and how she is back in action! We chat about Nice, what she is looking forward to on this course, her strategy for a technical bike course, when she is headed down, and some post race plans! OFFERS Ketone-IQ: Ketone.com/Marni for 30% Off First Subscription SiPhox Health: 20% Off First Purchase SiPhoxhealth.com/marnionthemove CONNECT Danielle Lewis on Instagram Marni On The Move Instagram, TikTok, LinkedIn, or YouTube` Marni Salup on Instagram and Spotify SUBSCRIBE TO OUR NEWSLETTER Sign up for our weekly newsletter, Do What Moves You, for Marni on the Move updates, exclusive offers, invites to events, and exciting news! SUPPORT THE PODCAST Leave us a review on Apple. It's easy, scroll through the episode list on your podcast app, click on five stars, click on leave a review, and share what you love about the conversations you're listening to. Tell your friends to what you love on social. Screenshot or share directly from our stories the episode you're listening to, tag us and the guests.  

Nick has been a sweat test expert with Precision Hydration since the COVID days and since there have been hundreds of tests, he wanted to chat with Andy on a few key topics. Most importantly, smart sodium intake has had a profound effect on many athletes and their ability to compete.

In this episode of the Trail Trash Podcast, host Garrett and Jason interview coach and runner Kylie Aldaz. They discuss Kylie's running journey, her motivation to start running, and her experience as a recovering heroin addict. Kylie shares how running helped her process her emotions and find healing in her life. She also talks about her goal to complete all of the Colorado 14ers, inspired by her late mother who was a legendary mountain climber. The conversation touches on the importance of finding strength in difficult times and the progression from shorter races to ultras. Kylie also mentions her favorite source of fuel for running, Precision Hydration. Kylie Kornegay, an ultra runner and coach, shares her coaching philosophy and approach to training. She emphasizes the importance of stress threshold levels and finding balance in training, especially for athletes who have full-time jobs. Kylie also highlights the significance of mental strength and mindfulness in ultra running, particularly in longer races where problem-solving and sleep strategies play a crucial role. She discusses her own experiences in races and the challenges she has faced. Kylie also talks about her pregnancy and how she continues to stay active through running and gravel biking. Takeaways Running can be a powerful tool for processing emotions and finding healing in difficult times. Setting goals and finding inspiration from loved ones can drive personal growth and achievement. The progression from shorter races to ultras requires focus, proper fueling, and learning from experience. Precision Nutrition is a popular source of fuel for many runners, offering customizable options based on individual needs. Finding balance and quality over quantity is important in training for ultra running, especially for athletes with full-time jobs. Mental strength and mindfulness are crucial in longer races, where problem-solving and sleep strategies play a significant role. Strength training, mobility, and recovery are important aspects of overall performance as a runner. Taking a conservative approach to training can help prevent overtraining and underperforming. Kylie emphasizes the importance of finding joy and passion in running and pursuing new challenges. running, recovery, motivation, Colorado 14ers, ultras, fueling, ultra running, coaching philosophy, stress threshold, balance, mental strength, mindfulness, problem-solving, sleep strategies, pregnancy, running, gravel biking --- Support this podcast: https://podcasters.spotify.com/pod/show/thetrailtrashcast/support

This week we have an interview with Andy Blow from Precision Hydration.. We also have News, Discussion of the Week, High 5, and Q&A's.

Are you willing to reconsider everything you think you know about hydration? This episode had us diving into the deep waters of hydration for endurance sports, with multiple Kona Ironman World Championship contender, Sport Scientist and Coach, Andy Brodziak, who is a representative of Precision Hydration - an industry leader in all things, you guessed it, hydration.What may appear to be a pretty straight forward topic is actually a lot more technical and subjective than we realised. In today's episode Andy shares his wealth of knowledge and helps us understand how being well-hydrated goes far beyond just drinking enough water. By dialing in and finding homeostasis for our unique hydration needs - we could stand to feel and perform at out very best!We chat: The difference between dehydration and being over-hydrated and the risks associated with both.Sweat, sweat rate and what we can learn from the quality and quantity of our sweat.The 101 on Electrolytes.All things sodium; table salt, salt tablets, salty snacks, sodium in hydration drinks and more...The gist on caffeine/caffeine supplements and where they fit into the plan.Homeostasis; discovering and meeting our carbohydrate, salt and fluid needs for ultimate performance in training and competition. Precision Hydration testing and discovering your UNIQUE fuel and hydration requirements. The work that Andy and the team at Precision Hydration are doing stands to change the game of endurance sport. We are honored to have had this conversation and know that there is still much to discover and discuss. If you'd like to continue learning about the subject or get hold of the team, here are a list of resources:https://www.precisionhydration.com/performance-advice/nutrition/nutrition-endurance-performance/https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/Measure your sweat rate: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/Get in touch with Andy: Email: andy@tri-tanium.comVisit: tri-tanium.comSocial: @tritaniumcoaching @andybrodziak

There is some exciting news in the world of Ironman. All Ironman and Ironman 70.3 events across Europe, including the Vinfast Ironman World Championships in Nice this fall, will be supported by our friends at Precision Hydration. Access to Precision Hydration is a big change from having Gatorade delivered on course. It is fantastic news for our athletes who are competing there. Since the news broke, our athletes have had many questions about the specifics behind the changes and how they will impact their fueling and hydration plans. In this week's episode, IRONMAN Master Coach Matt Dixon interviews Andy Blow, founder of Precision Fuel and Hydration. They discuss the recent announcement and its implications for athletes competing in these races. Matt and Andy discuss the products that will be offered on the course. During the conversation, they detail how to develop an optimal fueling and hydration plan based on the changes and highlight the strategy to ensure you fuel your race success. This episode offers valuable information and guidance for all athletes, ensuring you are well-prepared and make informed decisions regardless of where you race. Episode Timestamps 00:00 - 03:54 - Welcome and Episode Introduction 04:02 - 13:33 - Coach's Corner 13:30 - 28:19 - The Meat and Potatoes - Episode 314: IRONMAN Europe's Game-Changing Partnership With Precision Fuel & Hydration – an Inside Look With PFH's Andy Blow 28:21 - 30:16 - Purple Patch Squad Information 30:18 - 50:18 - Andy Blow Cont. Purple Patch and Episode Resources Purple Patch Video Podcast and More FREE LIVE WEBINAR - Breakthrough Performance Strategies for Hard & Hilly Triathlon Courses 2.0 Sighting Tips for Open Water Swimming Amplify your approach to nutrition with Purple Patch and Fuelin 2024 Purple Patch Performance Camps - SIGN UP NOW for our Napa Valley and South Carolina Training Camps We've reimagined indoor cycling - Find out more about Purple Patch Bike Live & On-Demand Learn more about 1:1 Coaching Come try the Purple Patch Tri-Squad Get a Free Taste of Purple Patch Strength ORDER NOW - 2024 PURPLE PATCH APPAREL Everything you need to know about the Purple Patch Methodology Join the Purple Patch Team The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Welcome to Episode 87 of the Eat for Endurance Podcast, featuring Colette Vartanian (MS RD), a sports dietitian and the Athlete Care Manager over at Skratch Labs. Today, Colette and I are chatting about personalized hydration. It's been awhile since I did a dedicated hydration episode, so I figured it was time to revisit this important topic, especially as the weather warms up. We discuss key hydration concepts and strategies, including how to identify fluid and sodium needs during exercise, the role of thirst, prehydration vs hyperhydration/preloading, various methods of sweat rate and sweat composition testing, how to adjust your hydration plan for different weather conditions, and SO much more. If you're fairly new to my podcast or you just happened to miss it, Episode 52 with Andy Blow, the co-founder of Precision Hydration, is another great episode that deep dives into hydration. There's some overlap with today's show, but we also cover many other aspects of hydration, including a more in depth discussion of hydration basics, so it's a great starting point if you're looking to gain a better understanding of this topic. FYI, this episode is NOT sponsored by Skratch, but I really like their products and always enjoy connecting with my dietitian colleagues. If you're interested in trying Skratch products, you can use the 20% discount link that I provide to my nutrition clients - EATFORENDURANCE20 (this is an affiliate link, so you can shop while helping to support the pod). Thanks for listening and I hope you find this episode helpful!Links & Resources:Follow Colette on InstagramTry Skratch using my affiliate 20% discount code EATFORENDURANCE20 Check out my YouTube page to watch this episodeCheck out my NEW performance nutrition digital downloads hereSign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discountsJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease follow/subscribe to the show and give the podcast a 5 star rating and review wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

We put on some see-through pants for this great episode! The main training topic was on double workouts, involving two moderate sessions in a single day. Norwegian athletes are notorious for their double threshold days, and over the last few years, we have been using an adapted approach with the treadmill or cross-training that can be implemented for trail runners, non-pros, and aging athletes. There's no "secret"... but this might be the closest thing to a training secret that we have. Don't tell anyone we told you. We also talked about an incredible new study on the effect of exercise for depression. This area of science is full of confounding variables, but there are some important lessons for understanding population mental health. Now, there's a science-backed reason to dance like no one is watching. The work is the twerk? And we had a smorgasbord of awesome topics! Other topics: unique approaches to injury healing, Megan's overall win at her backyard half marathon, comparing to ghost versions of yourself, thoughts from the Big Alta finish line, running as a power sport, a new policy on eating disorders from the world of climbing, a follow-up on iron levels and mental health, MLB's pants problem, a shoe durability study, advice for starting a podcast, S2 testing in the NFL, and hot takes. Stay tuned until the end for a listener corner message that will have you so excited about the aging process. The official SWAP policy is that we will all age like some delicious blue cheese! For a weekly bonus episode (and weekly science post, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount site: https://visit.pfandh.com/someworkallplay

We glugged some sugar with coffee and cream for this awesome episode! The main training topic was a new study breaking down the training of the 24-hour world-record holder. It gave us an excuse to talk about the trajectory of ultra training, and how we're in the midst of a fundamental shift in the sport at all levels. We also talked about a cool study on sports bra tightness and breathing patterns. The results were pretty stunning, and it may have implications for chest-strap heart rate monitors too. Plus, the researchers gave us the chance for lots of bra jokes. Not all heroes wear capes. Some wear sports bras that are just the right size. And that was just the tip of a topics iceberg! Other topics: early morning wake-ups, our initial thoughts on arm-band heart rate, Megan's thoughts of stepping into the unknown at the Canyons 100k, a study on iron infusions that has implications for how we think about iron and lactate transport, a follow-up on last week's THC discussion, the U.S. Snowshoe Championships...without any snow, drug testing and compassion, recent breakthroughs in AI and where we think it's going, a typo that will make you feel better about your mistakes, and hot takes. Stick around to the end, because the episode ends with a listener corner that will have you glugging from a fire hose of inspiration! For a weekly bonus episode (and weekly science post, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount site: https://visit.pfandh.com/someworkallplay

We just got back from a joyful and intense weekend at the Black Canyon 100k, arguably the most competitive ultra on US soil! Endurance sports are in the midst of a fundamental shift in what's possible, from the winners to the final finishers. This year's Black Canyon was a mind-blowing demonstration of how the game is changing, with tons of lessons that apply to all goals! Topics we discussed: why the sport has taken such a big leap in the last few years, how race dynamics have changed, the distinction of process v. results in an athletic trajectory, where big-carb fueling comes in, training thoughts, and so much more. We just witnessed a race that will go down in history as part of the first wave of a performance and competition revolution. Prepare to be inspired, awed, and motivated to slurp some carbs! And that was just the start! We touched on tons of our favorite things this week. Other topics: a BIG race announcement, a BIG plate of tater tots, pre-race goal-setting, impostor syndrome, aid station approaches, hydration strategy, wrecking Freetrail Fantasy picks, 2 new studies on THC and athletic performance, a doping positive from the Trail World Champion, a tragic loss for the running world, and hot takes. This one ends with a listener corner email that will bring you to the happiest tears. GET IT QUEENS! For a weekly bonus episode (and weekly science post, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount site: https://visit.pfandh.com/someworkallplay

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki speaks to Andy Blow, founder of Precision Hydration all about..hydration. They discuss Andy's initial interest in this area, coming from an athlete's background and his own experience with hydration and getting it wrong. They discuss the accuracy of the sweat test and what it can tell us, what is a field-based test any athlete can use to determine their hdyration requirements, why some athletes sweat more (or lose more sodium) than others and any sex based differences. And loads more.Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre.An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title.It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and booksPrecision hydration https://www.precisionhydration.com/au/en/ Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk ooff your first order

It was the ultimate celebration episode, on a high from watching the Olympic Marathon Trials! We talked about some of our favorite storylines from the most exciting race on US soil: training partners finishing together (and our conspiracy theory), the next big star is born for female marathoners, an Olympian who walked onto her D2 college team, and so much more. Then we had some of the coolest data ever: internal stats on race day fueling from 60 case studies of successful races. Most field studies find that athletes grossly undershoot the science-backed recommendations for calories and hydration. Understanding the averages and offsets is a massive opportunity for most athletes to enhance their performance. Slurp slurp. And this one was absolutely PACKED with our favorite discussions! Other topics: new data on supershoes and how we suggest using them in training, Megan's experience with ketones, a heart-warming follow-up on the Chipotle Challenge, why we are so disturbed by The Enhanced Games, running and health, heart rate variation across athletes, the Zwift treadmill, and hot takes. For a weekly bonus episode (and weekly science post, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount site: https://visit.pfandh.com/someworkallplay

We rolled up our shorts to their full upright and locked positions for this spicy episode! A big topic was the final installment in our trilogy of updates on tensions surrounding UTMB. The letter sent by Kilian Jornet and Zach Miller to fellow pros added fuel to a fire that started at the grassroots level, finally leading to a response from UTMB. We provide some context that will be fascinating whether you're interested in trail running or just the business side of things, before coming to an ultimately optimistic conclusion. Hopefully, the UTMB empire has the best interests of the community at heart... and they aren't building a Death Star. While our shorts were rolled up, we didn't waste the opportunity to let some big opinions and emotions out into the world! Other topics: our picks for the Olympic Marathon Trials, great health news, grief and athletics, the best athletic news of the week, cross training and climbing in running, the booming business of trail running, our favorite coaches, studies on leadership, what we look for in leaders, the bonkers Chipotle Challenge, the seismic shifts in the media landscape, body image and confidence, and hot takes. This episode is like the best burrito. It's shockingly stuffed and ready to party! For a weekly bonus episode (and weekly science post, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: pfandh.com (code "SWAP")

326: Andy Blow | ACT Track & Field Champs | BU John Thomas Terrier Classic This episode is sponsored by Precision Fuel & Hydration, check out their free online planner that you can use to work out how much carb, sodium and fluid you need to perform at your best.  https://visit.pfandh.com/inside-planner then use the code at checkout as mentioned on the show for a discount.   Ellie Pashley returns to guest host to give a training update ahead of the Osaka Marathon. Brad gets some extensive care with the physiotherapist. Brady works out with Julian on the Surf Coast and recruits a frother for the long runs. Andy Blow from Precision Fuel & Hydration chats to Brad & Brady, going into his background in exercise science and his motivations in starting Precision Hydration, how they came about developing their gels and answering some listener questions about hydration and nutrition.   Peyton Craig 800m set the U20 800m Record in 1:45.77 in the ACT Track & Field Champs ahead of Jack Lunn. Imogen Barrett took out both the 800m and 1500m, while Connor Whitely won the 1500m state title. Bendere Oboya and Catriona Bisset had hit outs in the 400m. Official Results   Jess Hull ran 2:34.71 for an indoor 1000m national record, coming second to Nikki Hiltz at the University of Washington Invitational while Carley Thomas took out the 800m in 2:00.95. Results via World Athletics   Lauren Ryan 5000m National Indoor record 15:15.27 at the Invite Race Boston University John Thomas Terrier Meet. Morgan McDonald ran 13:07.30 in his return race in the 5000m Invite, while Ky Robinson ran 13:21.99. Official Results   Honami Maeda runs 2:18:59, just 8 seconds behind Workenesh Edesa at the Osaka Women's Marathon to break the Japanese marathon record that had stood for twenty years Japan Running News   Listener Question of the week asks the team where in Australia they'd hit up for a training camp which segues into Brady on the Loose at the constant social media content the training camp Whispers speak of a tilt on a half marathon record at Marugame, Japan and an Australian marathon legend making a homecoming. Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ To donate and show your support for the show: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=9K9WQCZNA2KAN

We chugged some chocolate whole milk to fuel this amazing episode! The main training topic was on why testosterone levels are relevant for all endurance athletes. While individuals have different genetic set-points for testosterone, studies on men and women show that training and fueling interventions can change baseline levels. Those changes can be positive, leading to more energy and better performance... or negative, possibly contributing to fatigue in training and life. We break down the complicated science, along with what athletes can do to optimize their levels safely and legally. And this episode was stuffed with the best discussions! Other topics: a study on caffeine and deception, lower-mileage training that features more cross training, Allie Ostrander's inspiring story of qualifying for Team USA in cross country, Cooper Teare's nose strip, breathing exercises and heart rate variability, a breaking-news study on performance impacts from strategic low-carb approaches, the prevalence of drug use in endurance athletes, our obsession with Detroit Lions coach Dan Campbell, Jack Scott's triumph at the Spine Race, and our appreciation of David Goggins. We also have a listener hot take that will change the way you think about hot dogs and hydration. Oscar Meyer is coming for our sports drinks?! For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Subscribe to Allie's channel: https://www.youtube.com/@allie_ostrander Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: pfandh.com (code "SWAP")

We had fire (and iron) flowing through our veins for this awesome episode! There is a big development in the UTMB controversy: reports that legends Kilian Jornet and Zach Miller sent a letter to some of the best athletes in the world considering a boycott of this year's races. We talk about what we think it means through the lens of negotiation theory. This shift in leverage could be a turning point in the UTMB drama! We also discussed emerging evidence that endurance training fundamentally alters long-term gene and protein expression. Combined with studies on trained v. untrained twins, new science may give the ultimate justification for consistent endurance: we can fundamentally alter how our physiology acts, 10 minutes at a time. And this episode was jam-packed with our favorite subjects! Other topics: why it's Tough B season, Megan's big life decision and next steps, blood values for health and performance, testosterone and SHBG, choosing running surfaces in training, Zone 1 v. Zone 2 for easy training, our spicy feelings on Ultra Runner of the Year voting, and hot takes. In Hot Takes, David has an opinion on temperature and wind chill that is so wrong that it's almost impressive. Can a Hot Take be awful enough that it's actually cold? Tune in to find out. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: pfandh.com (code "SWAP")

We ate the world's largest lunches to get ready for this awesome episode! The main training discussion was on tempo running. What even is a tempo? Coaches and physiologists all disagree, leaving athletes in an uncertain spot. We cut through the noise with the help of a 2019 study looking at what training elements most strongly correlate with long-term growth. We also answered some amazing listener questions! Should men and women train at different mileage? Do NSAIDs impact adaptation? The final question is one you need to hear rather than read, but here's a hint: it involves superstitions in the bedroom. JUICY. And there were tons of other fun discussions! Topics: creation for its own sake, our progress on writing a sci-fi novel, how threshold training should feel, the importance of big lunches, the least important training element and how athletes may be making big mistakes without realizing it, a follow-up on continuous lactate monitors, a debate on AI and medicine, creatine supplementation after COVID, and hot takes. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

We are coming in hot with some big 2024 energy! The main topic was a deeper science corner breakdown of the new study that challenges conventional wisdom on protein consumption. This research could change how you think about daily fueling, with potential benefits for adaptation and recovery. We geek out on the methodology, featuring an isotope-tagged cow, researchers screaming at participants as they weightlift to failure, and protein shakes with the consistency of sludge. And the new-year excitement applied to so many cool discussions! Other topics: resolutions (revenge!), a bonkers study that lied to participants about their sleep duration, our pain cave weightlifting, our subsequent injuries, 2024 predictions, the exciting world of continuous biomarker monitoring, how the science may apply to lactate and estrogen, super shoes on trails, the power of Zone 1 training, a bold prediction involving UTMB, and hot takes. 2024 is going to be the best year ever! We wish that all of your metaphorical cows may be tagged with isotope tracers. Praise Dauwalter. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

Welcome to a very special holiday episode! We started with our thoughts on a new study on protein intake that challenges everything we previously thought about protein metabolism. It's one of our favorite studies of all time, and it's destined to reshape the field of nutrition science! But the bulk of the episode was reading from "secrets" sent in by listeners. Some were on athletics and running; many others were about different things entirely. We think these secrets provide a beautiful window into what we're all dealing with in life, and hopefully it makes you all feel a bit better about existence. We're talking running, relationships, confidential crushes, bodily fluids, and so much more! Get ready for lots of laughs (and maybe some tears), before we finish it off with the greatest love story from a listener. HAPPY HOLIDAYS! We have so much gratitude for you all. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

We brought some big-time celebration vibes for this holiday episode! The main training topic was on the body of literature connecting strength work to running economy improvements. Wherever you look, there seem to be agreements mixed with contradictions, and we sprinkle some spicy controversy flakes on top of it all. Our take? Endurance athletes should probably be doing some strength work, especially with age, and we lay out a simple approach that will cost almost nothing. Two times per week, 10-20 minutes each time. You just need a kettlebell and a dream! Though it may cause your glutes to be very sore on Christmas morning. Leave a protein shake out for Santa. And WOW was this one full of gratitude and laughs! Other topics: the wild soreness from initial adaptations, the repeated bout effect and why it's our favorite physiological phenomenon, a primer on running economy, the lack of good elliptical research, CJ Albertson's bonkers training involving heat lamps and boiling water, our take on Strava's Year in Sport summary, a follow-up on Omega 3s, how AI is already changing the coaching landscape, hot takes, and a new segment: secrets. You know what's not a secret? We have infinite gratitude for our listeners! Thank you for joining us for the fun each week, and for making it all possible. We hope your season is full of self-acceptance, love, cookies, satisfying bathroom trips, new shoes, and hill strides! For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap Speed Legs routine: https://www.trailrunnermag.com/training/trail-tips-training/8-minute-speed-legs/

We loaded up on some fish candy to bring you an awesome episode! The first study of the day blew our minds, showing that just a few weeks of high-dose Omega 3 supplementation reduced some markers of heart stress after steep downhill running. We used to think that Omega 3 pills were boring, and now we have 4 jars in the pantry. Talk about some sexy science! We also talked about Taylor Swift's training plan, consisting of treadmill runs while singing her full set-list. The "Ultra Runner of the Year" voting has a new candidate, and this podcast title has better Search Engine Optimization. And there were SO MANY other fun discussions! Topics: non-linear recovery after races, 2 books we loved, the elliptical as a magic tool for training, cross training in winter, a weird study showing reduced intestinal issues while wearing compression socks, our thoughts on Strava's new messaging feature, a study in Nature on narcissistic coaches, our evolving approach to taper design and how it may vary from research protocols, FKTs and Jade Belzberg's performance in Joshua Tree, Jim Walmsley's all-time historic run in the Grand Canyon, why you should do something big and scary, and hot takes. The end of this episode has an exchange on cheese that you won't want to miss. You'll see. And you might not be able to unsee! For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Buy Grayson's planners with code SWAP10: https://www.racin-grayson.com/product-page/racin-grayson-2024-training-log-planner Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

It's one of our all-time favorite episodes after a whirlwind week! The main topic was David's race at the McDowell Mountain 50 Miler, which we use to talk about a ton of different lessons for training and racing. We're talking pre-race meals, pacing, dealing with cramps, what comes after "failure," fueling and hydration, pacing, and supershoes for trails. Plus lots of training thoughts! Outside of running, we touch on everything from how to think about race trips as vacations to the perils of popping champagne bottles. Warning: if you don't shake the bottle enough, you are risking unleashing the cork only to have a trickle emerge, all while the crowd laughs. Let's all use the holidays to practice this skill! Leave out some bottles for Santa. And there were so many other awesome discussions! Topics: Leo's first words, Spotify Wrapped love, granny gear climbing, dealing with adversity in races, food doping, stories from the California International Marathon, training for marathons, more UTMB controversy, AI content at Sports Illustrated, follow-up on post-exercise ketones, NCAA champion training approaches, shoe previews from The Running Event, and hot takes. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap Dr. Lara Pence's Coaches Collective: https://drlarapence.com/coaches

We turned the hype meters to 11 for this awesome episode! The main training topic was on the wild, uncertain science of post-exercise ketone supplementation. We take you into the cutting-edge of this emerging field of research, like a Magic Schoolbus for the scientific method. Ketone bodies are naturally produced after exercise, an evolutionary mechanism honed over millions of years. Now, through a relatively new liquid supplement, evolution has a dimmer switch. That switch could enhance adaptation and performance...or it could go down more sinister paths. We highlight some stunning studies, including a review article released just last week, with implications for how we think about uncertain physiology in other areas too. We also dug into a listener question about bone density! In coaching and research, we have seen big changes in bone density over time. No matter where you start, you can improve your outcomes via training and nutrition. We're past Halloween season, but it's never too late to get extremely excited about skeletons. And this one was so full of fun! Other topics: race week thoughts, a study on training data from athletes who leveled up to world-class performers, 2 technology updates on shoes and shirts, eating disorder recovery, a fascinating new study on how protein synthesis changes based on protein sources, and hot takes. For some reason, we take a diversion to riff on "g-receptor signaling" in a way that won't teach you anything, but may change how you think about biology. We promise that you won't get these riffs on Huberman. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

We brought some big-time gratitude to this supersized Thanksgiving episode! The main topic was a new study looking at how fueling during training impacts next-day performance and protein degradation. We are seeing a new world order in eating and training! We also present some contrasting perspectives from prominent coaches, trying to discern between data and anecdotes, highlighting where there is nuance. The future is here. The future is TASTY. And sometimes the future will be STICKY. With many listeners traveling for Thanksgiving, we figured it would be a good time to do our longest episode ever, full of our favorite discussions. Topics: methods to improve running cadence, training with music, winter gear and staying warm, a profound listener message on their fueling journey, a ballad for the thick hogs, the Western States lottery's exponential growth, an NCAA Cross Country Champs recap, Parker Valby's low volume running plan, the great Between Two Pines podcast, UTMB Whistler follow-up, our thoughts on Sam Altman's ouster from OpenAI, concerns about a SWAP podcast curse, Strava as a dating app, some of the science on sodium bicarbonate supplementation, worries about doping using worm blood (seriously), and hot takes. We hope this episode is like your Thanksgiving celebration: wet and covered in gravy. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

We were extra carb-loaded for this awesome episode! The main training topic was on a new study looking at how strength work changes muscle fiber properties over time. Strength training seemed to reverse the aging clock! We dig into the nuances of what it means and how to apply the findings for endurance athletes of all ages. Invest in a big kettlebell now. The juiciest topic was the upheaval in trail running after UTMB's Whistler fiasco. It's a story as old as time, with the big power player throwing their weight around and responding to push-back with weak apologies. Now, a new World Trail Majors series is stepping up to go head-to-head with the juggernaut. What comes next? We have some ideas. Get ready to swirl around in a controversy that could determine the future of trail running, with implications that apply across participant sports. And that was just the start of the fun! Other topics: getting up from the couch after periods of forced rest, improving recovery rates during hard training, a new American Record at 50 miles, a wild (true?) story from swimming featuring Diana Nyad, an update on the drama surrounding the USATF Marathon Trials, retirement in trail running, cut-off times, e-bikes, creatine supplementation, and hot takes. Somehow, we discuss the plot of the 1995 movie Casper. We hadn't seen it in 18 years, so get ready for a whimsical game of telephone with the deranged movies we showed kids in the 90s. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

Episode 239 of Talk Ultra is with Andy Blow from Precision Fuel and Hydration. Staying hydrated with fluids, maintaining healthy levels of minerals (electrolytes) is all part of the process of being a distance runner, particularly when sweating excessively for long periods of time. It's easy to get this wrong and in this podcast, Andy discusses this in-depth providing key points of information that should be followed up and tailored for the individual.

Our brain juices were really flowing on this great episode! The main story came from the pro peloton in cycling, where athletes are pushing the limits of carbohydrate consumption during hard races. In general, teams closely monitor fueling to get athletes to 100-120 grams of carbs per hour (400-480 calories), and there are hints that some are pushing the limits even farther. What can we learn? Our theory: "food doping" is not just for the pros, it's the way for all of us to access our greatest strengths and make hard training healthier in the process. Yet still, somehow, this is an unsettled area for runners. We bring the heat with our spiciest thoughts on performance fueling. It's really hard to summarize this episode, so we'll just say this: as soon as the recording stopped, we agreed that it was the most fun we have had doing one of these. You probably know what that means... so many weird and fun discussions! Other topics: Josh McDaniels getting fired from the NFL as an excuse to wax poetic on ego-driven coaches, why the sports world has so often celebrated coaches who are bad people, what lessons there might be for leadership generally, why we love when athletes race as often as possible at shorter distances, our endless Halloween, a debate on candy flavors, the most incredible story from the US Trail Half Marathon Championships, a cool new study on timing of iron intake, NYC Marathon stories, Strava DMs, how to think about MRIs, and hot takes. Our takes are like our crop tops and like all of our listeners. They are HOT STUFF. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

What's in your sweat? What's the concentration of electrolyte loss, specifically sodium? Did you know you can test that and plan accordingly? I didn't, but Brooke knew, she's a registered dietician out of Bozeman, MT and is coming on the pod today to teach us how to replenish electrolytes and avoid bonking on our Western Big Game hunts! Brooke's Website:  www.gritsportsnutrition.com  Brooke's IG: https://www.instagram.com/gritsportsnutrition/ Precision Hydration:  https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/ Listeners of the ElkShape Podcast Exclusives:

The vibes were STRONG in this episode, even though the ankles were WEAK. It started off with a fun recap of the Grindstone 100k. What happens when an entire season is built around a goal, but it all ends in some delicious failure? Setbacks can be good for the soul, in moderation. In that way, they're kinda like bacon. Even more joyous than that was a full breakdown of Jim Walmsley's UTMB training, distilling some lessons from last week's interview. He gave us so many good nuggets, from weekly mileage to workout structure to season distribution, and we savor those tasty, tasty nuggets. Now we just need to convince Jim to let us co-write "The Walmsley Method." All-in-all, this might have been the most fun we have ever had recording an episode! Other topics: the best sports story of the year, why we want to be like cyclist Sepp Kuss, a new study on training intensity in top cyclists, the $500 shoes from Adidas that were just used to set the road marathon world record, why that record makes us feel a bit queasy (with some unexpected tangents about economic theory), thoughts on caffeine intake via a new study on sleep impacts, and hot takes. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

This episode is one of the coolest moments of our lives: interviewing Jim Walmsley! We met Jim way back in 2016, and since then, we have been two of his biggest fans. Reconnecting more than 7 years later after his course record triumph at UTMB was such a joy. Jim opened up about everything around UTMB, from his specific training approach to the emotional side of getting vulnerable, "failure," and finally achieving his big goal. Jim moved to France with his partner Jess, with everything pointed at this one event. How do you respond to adversity when so much is on the line in a very public way? He stepped into the fire with vulnerability and courage, and there are tons of lessons for anything you care about in life. Topics: the emotional side of achieving his goal, overcoming low points and failures, pressure, training volume, his approach to workouts, going dark on Strava before UTMB, how his training has changed over time, nutrition during and after runs, his next big scary goal, and his legacy in the sport. We can't wait for you to hear this one! We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

We brought joy and so many spike proteins to this episode! The main training topic was on post-UTMB reflections about lower volume, higher energy training from the incredible Leah Yingling. You don't need to hammer your body to have success! We discuss why endurance training should uplift feeling good as a proxy for adaptation over time, starting at the cellular level and going all the way up to brain function. Healthy athletes crush b*tches! A background theme of the episode was the sickness going around our house, and what it looks like to BELIEVE when dealing with tough moments. Though maybe we should have believed in booking refundable plane flights to the Grindstone 100k. And there were tons of other fun discussions! Topics: acute versus chronic stress, volume accumulation, ultras and health, how our inner children might be guiding some of our athletic journey, the most uplifting story from a listener about their mile race, why Deion Sanders is our favorite coach, Coco Gauff's swag, Barry Bonds' Strava profile, heart rate changes across a season, interval duration, and hot takes. Make sure you stick around for a beautiful Listener Corner email at the end. You'll be ready to run through a brick wall afterward! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

This very special episode is coming to you from Chamonix, right after the finish of the UTMB races! We were all around the courses, screaming until our voices gave out, gathering up all the inspiration from the incredible athletes. Our goal is to transport you to France with us for the most historic year ever! For the optimal listening experience, consume this podcast with a warm baguette. The main stories were Courtney Dauwalter and Jim Walmsley at UTMB. Courtney redefined what is humanly possible this summer, and we discuss whether she is the best athlete ever across sports. Jim went all-in for his victory, moving to France to train on these trails. That course record is the payoff after years of hard work and belief. We are living in a moment of running history that will be talked about 100 years from now, and part of that future discussion will revolve around this year's race. How cool is it to be living history in real time?! And there were so many other awe-inspiring things to talk about! Topics: Zach Miller's ability to dig deep, the importance of confidence, the power of being a hype squad, our European experience, France hot takes, training thoughts, why we are attending the CHURCH OF THE BIG QUADS, how age may not be the limiter that some previously thought, the benefit of cross training, and so much more. We are extremely sleep-deprived, but more full of life than we have ever been before. The highs and lows of UTMB are metaphors for life, and this episode aims to bring you a steaming baguette of existence. We love you all! HUZZAH! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

We traveled halfway around the world to bring you this very special episode from Chamonix, France, the site of the UTMB races later this week! Our sleep is low, but our spirits are high. The main topic was on initial reflections on European racing and UTMB later this week. Our biggest prediction is that North American runners are going to have some major success over here in the coming decade, and we explain why. It's not just because we are extremely biased, though that plays a role. That discussion built into a new study on "physiological resilience" and how there may be a new pillar of training theory. For those scoring at home, that means there are now 4 pillars in the literature. Bonus pillar?! Huzzah! That's not all! We chatted away the jet lag for one of our longest and most fun episodes ever. Other topics: the ubiquity of adversity, our deep thoughts on Europe, a wild new study on ultra endurance events and cognition, the evolutionary implications of the study, some breakthrough research on heat exposure and hemoglobin mass, hot takes, and an incredible listener corner. From that listener corner: "The race showed me that strength didn't come from doing the things I can already do, but trying the things I didn't think I could." For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

We had a blast on this episode talking about some of our favorite topics! The main discussion was on takeaways from a magical Leadville 100 Miler. Jacquie Mannhard's breakthrough win came from shockingly low training volume (often under 45 miles per week) and we break down some lessons from her journey. At the finish, she popped a champagne bottle like it was her destiny! New life goal: train hard to pop them bottles. We also break down this year's UTMB races, making some predictions and debating some big themes in the growth of the sport. Is this the year that Jim Walmsley wins? Yes, one of us thinks. Will we bet against Courtney Dauwalter? At least one of us is not stupid. And that was only the start! Topics: a new study on energy constraints and compensation, some relationship thoughts, a listener corner that will give you so much life, and hot takes. Here's one take we are comfortable writing down: standing desks are how we know the Devil is a furniture designer. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

This episode was a total joy talking about food, brains, and training! The main discussion was on a term sent in by a listener: "food doping." Endurance sports are being revolutionized by a focus on high fueling levels during activity. Some cyclists consume up to 600 calories per hour in hard races! In the process, performances and fatigue resistance are accelerating at rates that haven't been seen since previous eras defined by PEDs and cheating. Is mid-activity fueling the secret to unlocking your potential in a healthy and sustainable way? We talk about the science and practice from the cutting edge of endurance performance. Your slurps will set you free! We also geeked out on a survey of coaches discussing individual response rates in research, and how mental health is often viewed as a confounding variable. In the survey, coaches thought that actual physical training was 5th in the list of most important elements in determining adaptation. Meanwhile, research rarely focuses on all of the non-physical variables that go into individual responses! We discuss the offset, teeing up some exciting opportunities for athletes and coaches. And that was just the start! Other topics: big training blocks, coaching science, gut training, sports stories, masculinity and gender, toenails, and hot takes. Our new gear is available for orders this week if you join our Patreon! We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap

Today I chat with Andy Blow who is the founder of Precision Hydration about sweat. Hydration and fueling are critical for any endurance athlete and we talk about carb intake, sodium loss, and sweating. Please like, share and subscribe.Come and Take it StickerFor more on Precision Hydration visit their knowledge hub https://www.precisionhydration.com/performance-advice/Follow us on Instagram https://www.instagram.com/thejuniperlab/ Follow us on Rumble https://rumble.com/user/TheJuniperLabFollow Mike https://www.instagram.com/thelowcarbrunner/?hl=en Follow Derrick https://www.instagram.com/derricklytleApple PodcastsSpotifyRSS feed https://api.substack.com/feed/podcast/165109.rss This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit thejuniperlab.substack.com

Tim Nooney...his Instagram profile says that he has "more stoke than sense", but without the stoke, what he has accomplished would not make any sense! Tim seeks out what inspires him and what he can be passionate about, and this has led to his success as an athlete. We covered so much in our conversation from his love of rock climbing to his roller coaster ride as an endurance runner. I really wanted to dive into why he gave up running for two years, and how he then came back with a roar winning the 2023 Hellbender 100. Tim also currently holds the FKT (fastest known time) for the Linville Gorge Wilderness Loop and Table Rock Mountain Ascent from Wolf Pit. Tim has garnered attention for his success and is now a professional athlete sponsored by La Sportiva, Precision Hydration and Mountain Running Company. Tim, thank you for the time, and I look forward to seeing what you accomplish in your future both on the trails and in life! Tim Nooney's Instagram Tim Nooney's Strava Tim Nooney's Sponsors: www.lasportivausa.com  www.precisionhydration.com www.mountainunningcompany.com Follow FACING VERT on Instagram! If you are enjoying the podcast, please share with your friends and family. Thank you for your support.

A special edition of the show, helping you to work out your optimal fuelling strategy for Ironman, 70.3, Olympic and sprint distance triathlon, as well as running and cycling endurance events. We cover the science of calorie intake, electrolyte intake, and fluid intake, as well as some personal experience and stories from the endurance world, to help you work out the best plan for you. This is a conversation with Andy Blow, ex-pro triathlete, from Precision Hydration.Here are some key reading points, and links to various calculators and blog posts mentioned in the show.The 3 Levers for fueling endurance performanceThe 3 Levers for fueling endurance performance - This could be a good starting point as Andy outlines the 3 acute costs of taking part in endurance exercise for an athlete, namely calories burned (mainly in the form of carbohydrate), sodium and fluid.The way to learn how to ‘pull the levers' correctly is to understand the ballpark levels of replacement that are usually needed for each one. You can further refine these levels on the basis of your own deeper knowledge of your personal requirements.Know Your NumbersHow much carbohydrate do athletes need to perform at their best?This blog helps athletes 'Know Their Numbers' and pull the 'carb' lever correctly by helping them understand how much carb they should be aiming to consume per hour for their activity and for the duration they're performing.And we've created a Quick Carb Calculator for athletes to take so that they can hit those numbers during training and racesOnce an athlete Knows Their Numbers, they'll need to consider how they're going to get those carbs on board and which energy products are right for them - will they use real food, gels, chews, isotonic drinks, bars? The decision on the best forms of carbs for them will come down to personal preferences and will require some trial and error during training.SponsorsLike what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddictListen on Spotify: http://bit.ly/OATriPodSpotifyListen on Apple Podcasts: http://bit.ly/OATriPodiTunesprecisionfuelandhydration.comPrecision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best. Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy.If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at hello@pfandh.com and he'll be happy to help.

If you've ever gone out on a day that was notably hotter than planned, you know - heat can RUIN an otherwise great plan. The same plan that worked great at 60 degrees will probably be a complete failure at 90 - tanking your performance and taking away your fun. This episode is all about heat management. What you can do both BEFORE and DURING your race to help beat the heat. This is a REPLAY of episode 39, with a short addendum at the end where I provide some additional information. Edits: I mentioned a story about a man who lost 12 pounds in an hour. I've mentioned this a couple times, but I hadn't really thought how absurd that number was until now. The 12 pounds part was definitely accurate, the hour part was not. In short, he lost 12 pounds in 90 minutes. More details in the intro. Near the end I said "Precision Nutrition" when I meant to say "Precision Hydration." Precision Nutrition is a certification I have and Precision Hydration is a company that helps you analyze everything about your hydration. They're both great. PN is probably not all that useful to you though unless your a coach who wants another certification. Notes: The difference between "acclimation" and "acclimatization" What heat adaptation does to your body Heat adaptation strategies (pre-race) Heat management strategies (mid-race) Hyperhydration Strategies Links: Blog on Hyperhydration Hyperhydrating with Glycerol - Journal of the Academy of Nutrition and Dietetics Salt + Glycerol-Induced Hyperhydration Enhances Fluid Retention More than Salt- or Glycerol-Induced Hyperhydration Trail Runner Nation 581 w/ Corrinne Malcolm Science of Ultra 30 w/ Chris Minson ----- Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:https://www.facebook.com/groups/trailultratraining Thank you for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/trailultratraining/message Support this podcast: https://podcasters.spotify.com/pod/show/trailultratraining/support

With race season in full swing, we've received a flood of requests asking us to tackle the topic of race-day fueling and hydration. So this week on the Purple Patch Podcast we are doing a special Episode Rewind. We are bringing back a timely conversation with renowned Sports Scientist and CEO of Precision Fuel and Hydration, Andy Blow. We pulled an episode out of the archives to help you fine-tune your fueling and hydration strategy. EP. 162 - Your Guide to Race Day Fueling and Hydration with Andy Blow of Precision Hydration Matt and Andy identify and explain the three levers of race fueling: Fluids (water) Electrolytes Calories/carbohydrates They then outline your race day fueling prescription depending on race intensity, distance, and race conditions. Andy's biggest piece of advice: “Don't look over the fence. There are always good reasons why you shouldn't follow the herd when it comes to YOUR fueling strategy.” - Andy Blow You'll receive expert guidance and recommendations around: Meal Planning - what to eat and what to avoid during race week, the day before, and the morning of your event Fueling and suggested approaches during each discipline of the triathlon, including T1, the bike, and the run Knowing your nutrition and hydration ranges and what conditions can affect those numbers This discussion takes the complexity out of the ‘fourth discipline' of triathlon that so often overwhelms and confuses athletes. This is your year of performance.  Don't let hydration and fueling hold you back! Episode Timestamps 00:00 - 03:45 - Welcome and Episode Introduction 04:01 - 07:42 - Word of the Week 07:48 - 01:03:48 - The Meat and Potatoes - Episode 271: Episode Rewind - Your Guide to Race Day Fueling and Hydration with Andy Blow of Precision Hydration Purple Patch and Episode Resources Purple Patch Video Podcast and More Precision Hydration Sweat Testing at the Purple Patch Center How to measure your sweat rate to improve your hydration strategy Learn more about 1:1 Coaching Free Webinar - Hard and Hilly Join the Purple Patch Team - Director of Growth and Business Operations The Purple Patch Center is Open - Learn More and Schedule a Visit Purple Patch Coaching Consultation Learn more about our Tri Squad Program Send us a message This episode is sponsored by our collaboration with INSIDE TRACKER. Inside Tracker and Purple Patch- Receive 20% off their services with code: PURPLEPATCHPRO20 Ask Matt Anything - Leave a voicemail question for Matt Learn more about Purple Patch Squad High-Performance Training Program Join Bike Squad - Don't just exercise and work out; learn to train with our structured online cycling program Join Run Squad - Increase your running performance through our progressive, multi-sport approach to running Learn more about Purple Patch Fully Customized 1:1 Coaching Learn more about Purple Patch Strength Programming Purple Patch Swim Analysis Stay Up-to-Date with Purple Patch News and Events Purple Patch Upcoming Webinars and Events

Andy Blow is one of the first people I call if I want to nerd out about optimizing my nutrition and hydration for training and racing. Andy is a Sports Scientist and the co-founder of Precision Fuel & Hydration.      Watch the full video on YouTube here: https://youtu.be/_8Xt5cfHRLg        CHAPTERS 00:00 avoid this race nutrition mistake 01:53 welcome Andy! 02:41 other common mistakes with fueling 02:26 race distance, intensity and carb intake 08:25 digestive system, tolerance 13:06 development of energy gels 16:47 cramp! 21:47 science of sweat 26:29 electrolyte deficiency 29:50 online electrolyte calculator 31:22 weather conditions and nutrition intake 34:52 gel consistency and flavor 36:42 salt pill tactics 38:17 side-aches (stitch) 41:20 journaling to identify areas for improvement 44:15 relax, it's not over ‘til it's over! 49:11 gender and fueling + hydration 52:06 find out more about Precision Hydration 53:44 closing thoughts   MORE ABOUT ANDY BLOW Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. It was Andy's own struggles with cramp and hydration that led to him specialising in electrolyte replenishment and founding Precision Fuel & Hydration. Andy is a leading figure in the world of sports hydration and has worked alongside Dr Raj Jutley, as well as other top sports scientists, to co-author a number of studies and books.   FIND ANDY BLOW AND PRECISION FUEL & HYDRATION HERE: Website: https://visit.pfandh.com/Flo10 The Fuel & Hydration Planner: https://visit.pfandh.com/floplanner Floris Chicago Marathon Case study: https://visit.pfandh.com/FloCaseStudy Book a free one-to-one video consultation: https://visit.pfandh.com/flovideocall Book a Sweat Test: https://visit.pfandh.com/flosweattest Instagram: https://www.instagram.com/precisionfandh/ Facebook: https://www.facebook.com/precisionfandh/ Strava: https://www.strava.com/clubs/104959 Twitter: https://twitter.com/precisionfandh/   YOU CAN FIND ME, FLORIS GIERMAN HERE:  My Personal Best Coaching Program: https://www.pbprogram.com/ YouTube: https://bit.ly/Flo-YT Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com Podcast: https://extramilest.com/podcast/    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT    To learn more about my Chicago marathon 2022 nutrition strategy, check out this case study: https://visit.pfandh.com/FloCaseStudy     

Happy Monday! Time for MondayMoves, Marni On The Move Podcasts weekly Monday solo drop under 15 minutes but today may be longer  I'm talking about my a few of my fave wellness tools, products and supplements thus far in 2023. The health andwellness game chagers your need to level up your routine. The Marni On The Move 2023 State Of Wellness has four major categories: Game changing tools to dial in to your overall health, longevity and performance optimization ( from Blood Biomarkers to CPG) Hot & Cold Therapy For Recovery & Health Sleep Optimization Innovative Nutrition Supplements I do a deep dive into the above categories and mention several great products including EightSleep, Januari AI, Eden;s, InsideTracker, Nix Biosensors, Precision Hydration, HigherDOSE, DeltaG Ketones, and BOA Nutrition. Tune in for more deets! CONNECT Marni On The Move Instagram, Facebook, TikTok, LinkedIn, or YouTube Marni Salup on Instagram and Spotify SUBSCRIBE TO OUR NEWSLETTER Sign up for our weekly newsletter, The Download, for Marni on the Move updates, exclusive offers, invites to events, and exciting news! OFFERS InsideTracker: Get 20% percent off today at InsideTracker.com/marnionthemove DeltaG Ketones: Get 20% Off today at dektagketones.com Edens: 30% Off Marni30 at edens.january.ai SUPPORT THE PODCAST Leave us a review on Apple. It's easy, scroll through the episode list on your podcast app, click on five stars, click on leave a review, and share what you love about the conversations you're listening to. Tell your friends to what you love on social. Screenshot or share directly from our stories the episode you're listening to, tag us and the guests, and use our new Marni on the Move Giphy!        

Success in triathlon is influenced by many, many factors, more than in other sports. The biggest factor is your "engine" but there are countless skills that will earn you "free speed" and drop time from your performances. On today's episode, TriDot coaches John Mayfield and Joanna Nami cover 16 skills that will have you racing faster than ever before. From the swim start to the finish line, listen in to hear where you can shave minutes off your race - for free! Register for the first ever "Ask Me Anything" with Mark Allen. Happening Thursday, July 28 from 8-9pm CT: https://register.gotowebinar.com/register/3169149177357310223 Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

How is your riding position? On paper, a bike fit is an applied science. In practice, a proper bike fit is an art. In a space where a few millimeters here and a few degrees there make all the difference, it's no wonder that many triathletes will travel far and wide to find a fitter that knows his or her craft. Joining us for today's show, to teach us everything triathletes need to know about bike fits, is master fitter Craig Faulk. Listen in as Craig details what goes into finding your best position for the optimal mix of comfort, power, and aerodynamics! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.

I scream, you scream, we all scream for caffeine! While you are likely familiar with the stimulating effects of caffeine, do you know how to optimize your fueling approach utilizing this legal performance enhancer? Caffeine is one of just a handful of substances scientifically proven to make a difference. On today's episode, Andy Blow and Matt Bach talk about using caffeine in the right amounts, in the right ways, and at the right times to race your best. Learn what caffeine does for your body and how it may enhance your triathlon performance. Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can:  1. Take the free online Sweat Test to receive a personalized hydration plan.  2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race.  3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy. 

Athlete stories have the power to touch, move, and inspire you. And there is great value in hearing others' experiences and learning from their journeys. On today's episode, host Andrew Harley interviews three athletes who raced IRONMAN Texas. Hear stories of peer pressure to register, racing for a Kona qualification, and redemption from a prior DNF. In this "one race, three journeys” you'll get insight into preparation, mindset, racing strategy, and more! Huge thanks to Precision Fuel & Hydration for partnering with us on this episode. To learn more about Precision Fuel & Hydration, head to precisionhydration.com and use code TRIDOT10 for 10% off your electrolytes and fuel. On their site, you can: 1. Take the free online Sweat Test to receive a personalized hydration plan. 2. Complete the Quick Carb Calculator to understand how many grams of carbohydrate you need to consume during your next race. 3. Book a free 20-minute video consultation with a member of the Precision Hydration team to discuss your fueling strategy.