{"store":{"customizeEditHighlightKey":null,"customizeEditingSectionKey":null,"customizeScrollToKey":null,"baseInfo":{"podcastTitle":"Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes","slug":"thelongmunch","podcastDescription":"Nutrition podcast for runners, cyclists & triathletes. Sports dietitian Alan McCubbin answers the most common nutrition questions that runners, cyclists & triathletes ask, with help from guest researchers, practitioners, athletes & coaches.","podcastLogo":"https://pbcdn1.podbean.com/imglogo/image-logo/8986368/1_3s6gzm.png","podcastShareLogo":"https://d2bwo9zemjwxh5.cloudfront.net/image-logo/8986368/1_3s6gzm_1200x628.jpg?s=7b4aed327f5ecff6a33cbc9010dca286&e=png","podcastUrl":"https://thelongmunch.podbean.com","podcastCanSearched":true,"feedUrl":"https://feed.podbean.com/thelongmunch/feed.xml","theme":"focuspod","podcastDeepLink":"https://www.podbean.com/pw/pbblog-bqz2u-891f00?from=usersite","removePodbeanBranding":"no","brandingLogo":null,"timeZone":{"timeZoneId":79,"gmtAdjustment":"GMT+11:00","useDaylightTime":1,"value":11,"text":"(GMT+11:00) Magadan, Solomon Is., New Caledonia","daylightStartTime":"Second Sunday Of March +2 Hours","daylightEndTime":"First Sunday Of November +2 Hours","timezone":"Asia/Magadan"},"podcastDownloads":null,"totalEpisodes":179,"showComments":true,"iOSAppDownloadLink":null,"customizeCssUrl":null,"androidAppDownloadLink":null,"showPostShare":true,"showLike":true,"author":"Alan McCubbin","enableEngagementStats":true,"shareEmbedLink":"https://admin5.podbean.com/embed.html?id=pbblog-bqz2u-891f00-playlist","language":"en","sensitivitySessionExpireTime":3600,"podcastApps":[{"name":"Apple Podcasts","link":"https://podcasts.apple.com/au/podcast/the-long-munch-nutrition-for-runners-cyclists-triathletes/id1542030768","image":"https://pbcdn1.podbean.com/fs1/site/images/admin5/apple-podcast.png","title":null},{"name":"Podbean App","link":"https://www.podbean.com/pw/pbblog-bqz2u-891f00?from=usersite","image":"https://pbcdn1.podbean.com/fs1/site/images/admin5/podbean-app.png","title":null},{"name":"Spotify","link":"https://open.spotify.com/show/0AUBZiWQWAezKPFzoxnf9d","image":"https://pbcdn1.podbean.com/fs1/site/images/admin5/spotify.png","title":null}],"components":{"base":[{"id":"MainStyle","val":"light"},{"id":"Font","val":"Lato"},{"id":"SecondaryFont","val":"PT Sans"},{"id":"PlayerColor","val":"#FF6255"},{"id":"PlayerStyle","val":"player1"},{"id":"PlayerWave","val":"show"},{"id":"Favicon","val":"https://mcdn.podbean.com/mf/web/p7vpv8/The_Long_Munch_-_2022_Logo2ddedd62-496a-40e1-1f2d-d127c239d0bb.png"},{"id":"CookiesNotice","val":"hide"},{"id":"CookiesNoticeContent","val":"

Cookies Notice

This website uses cookies to improve your experience while you navigate through the website. By using our website you agree to our use of cookies.

"},{"id":"EpisodePageListenOn","val":"hide"},{"id":"EpisodePageCustomizeComponent","val":"hide"}],"home-header":[{"id":"HomeHeaderTextColor","val":"#ffffff"},{"id":"BackgroundImage","val":"https://mcdn.podbean.com/mf/web/4skq88/Podbean_Bannerb048df6b-e224-6d77-534e-17a19f0b423a.png"},{"id":"BackgroundImageForMobile","val":"https://mcdn.podbean.com/mf/web/zg9z4m/Podbean_Mobile_Banner43066242-365a-505d-d9ed-5c0cf903ef42.png"}],"page-header":[{"id":"PageHeaderTextColor","val":"#ffffff"},{"id":"SecondaryPageBackgroundImage","val":"https://mcdn.podbean.com/mf/web/niabtf/Podbean_Banner24138877-f344-18e7-955e-e7477340d7b2.png"},{"id":"SecondaryPageBackgroundImageForMobile","val":"https://mcdn.podbean.com/mf/web/6ertpy/Podbean_Mobile_Banner4bed086e-1480-6076-ef77-caf99cd50bc3.png"}],"episode-list":[{"id":"EpisodesPerPage","val":100},{"id":"EpisodeStats","val":"hide"}],"navigation":[{"id":"NavigationFontColor","val":"#FFFFFF"},{"id":"NavigationBackgroundColor","val":"#000000"},{"id":"NavigationSearch","val":"show"},{"id":"NavigationLinks","val":[{"id":"Home","type":"Link","value":"/","text":"Home","subitems":[]},{"id":"Subscribe","type":"Link","value":"https://www.podbean.com/site/podcatcher/index/blog/KqDedouYAfpw","text":"Subscribe","subitems":[]},{"id":"Profile","type":"Link","value":"https://www.podbean.com/user-MGkvwKhW5FLG","text":"Profile","subitems":[]}]}],"footer":[{"id":"FooterType","val":"Footer1"},{"id":"FooterFontColor","val":"#000000"},{"id":"FooterBackgroundColor","val":"#ffffff"},{"id":"FooterCopyright","val":"Copyright 2025 All rights reserved."},{"id":"SocialMediaLinks","val":{"facebook_username":"","twitter_username":"","instagram_username":"","youtube_username":"","linkedin_username":""}}],"customize-container1":[],"customize-container":[{"id":"EpisodeListType","val":"simple-list"},{"id":"ComponentImageText2-39e4e3da-af7c-c266-8956-e903864530a2","val":{"ComponentFontColor":"#000000","ComponentBackgroundColor":"#FAF7F4","ComponentImage":"https://mcdn.podbean.com/mf/web/37nz5b/Bio.png","ComponentContent":"

The Long Munch

Nutrition podcast for runners, cyclists & triathletes. Sports dietitians Steph Gaskell PhD & Alan McCubbin PhD answer the most common nutrition questions the runners, cyclists & triathletes ask, with help from guest researchers, practitioners, athletes & coaches. From \"is low carb right for me?\", to \"why do I get gut issues during exercise?\", or \"how do I balance eating for performance and body fat loss?\".

For more info, tips and written content, check out thelongmunch.com

"}}]},"allLinks":[],"mainStylesDefaultSettings":null,"defaultCustomizeComponents":null,"scripts":[],"metas":null,"appConfig":{"package":"com.podbean.app.podcast","app_store_id":973361050,"app_name":"Podbean","scheme":"podbean"},"customizeCss":null,"canEditCss":null,"enableJsCodeInCustomizeContent":false,"enabledIframeCodeInCustomizeContent":true,"sectionMaxCount":10,"enableEditorLink":true,"enableEditCookiesNotice":true,"siteRedirectToFeed":false,"podcatcherRssUrl":null,"showFeed":true,"showTopBar":false,"enableWebSiteLike":true,"organizationName":null,"organizationPageLink":null,"subscribeLink":"https://www.podbean.com/site/podcatcher/index/blog/KqDedouYAfpw","isPrivateChannel":false},"backToListUrl":"/","tinymceLoaded":false,"listEpisodes":[],"userLikedEpisodes":[],"userLikeCheckedEpisodes":[],"topBarIframeLoaded":false,"listTotalCount":0,"listTotalPage":0,"listPage":0,"listType":"all","listValue":"","listName":"","pageLoading":false,"apiBaseUrl":"https://thelongmunch.podbean.com","apiV2BaseUrl":"","apiCommonParams":{"t":"6a77af18","clientSignature":"d7524893194fa9c818a39c433eb9d8f0","u":null,"customizing":null},"apiCommonHeaders":{},"comments":[],"commentsTotalCount":0,"commentsTotalPage":0,"commentsPage":1,"commentEpisodeId":"pb20429634-jrpb7","episode":{"id":"pb20429634","idTag":"jrpb7","title":"Episode 52B - How do I optimise hydration for race day? | Ellie Pashley","logo":"https://pbcdn1.podbean.com/imglogo/image-logo/8986368/1_3s6gzm_300x300.png","shareLogo":"https://d2bwo9zemjwxh5.cloudfront.net/image-logo/8986368/1_3s6gzm_1200x628.jpg?s=7b4aed327f5ecff6a33cbc9010dca286&e=png","largeLogo":"https://pbcdn1.podbean.com/imglogo/image-logo/8986368/1_3s6gzm.png","previewContent":null,"content":"

Elite distance runner Ellie Pashley returns discusses her experience with pre-exercise hyperhydration in preparation for the Tokyo Olympics, and how she monitors and manages her hydration on a day-to-day basis.

","publishTimestamp":1675263780,"duration":3662,"mediaUrl":"https://mcdn.podbean.com/mf/web/2pn9q3/Ep52B-full.mp3","mediaType":"audio/mpeg","shareLink":"https://admin5.podbean.com/embed.html?id=pb-jrpb7-137bb42","likedCount":null,"deepLink":"https://www.podbean.com/ew/pb-jrpb7-137bb42","transcriptUrl":null,"permalink":"/e/ep52b/","downloadLink":"https://www.podbean.com/media/share/pb-jrpb7-137bb42?download=1","fallbackResource":null,"fallbackResourceMimetype":null,"downloadCount":0,"status":"publish","hasMoreContent":false,"chaptersUrl":null,"explicit":false},"episodeShareLink":null,"deepLink":"https://www.podbean.com/ew/pb-jrpb7-137bb42","playlist":{"episodes":[],"current":0,"start":0,"stop":0,"playing":true,"playerLoading":true,"playbackRate":1,"playbackRateIndex":1,"volume":1},"toasts":[],"confirm":null,"customizeEditorFormZIndex":999,"lastRequestTime":null,"validateChangesOnBeforeunload":true,"windowWidth":1000,"previewDevice":"desktop","VITE_FS1_CDN_URL_PREFIX":"https://pbcdn1.podbean.com/fs1","reloadStats":false,"userIdEncrypted":null,"userProfilePicture":null,"username":null,"isVerified":false,"loadUserInfo":false,"loginUrl":"https://www.podbean.com/site/user/login?return=https%253A%252F%252Fthelongmunch.podbean.com%252Fe%252Fep52b%252F&rts=b182a6a2915ac69ae101f40098bb8f24d2a7bde1","recaptchaV3Loaded":false,"recaptchaV2Loaded":false,"likesLoaded":false,"commentLikeMap":{},"commentOffset":0,"widgetCommentsLoaded":false},"episode":{"id":"pb20429634","idTag":"jrpb7","title":"Episode 52B - How do I optimise hydration for race day? | Ellie Pashley","logo":"https://pbcdn1.podbean.com/imglogo/image-logo/8986368/1_3s6gzm_300x300.png","shareLogo":"https://d2bwo9zemjwxh5.cloudfront.net/image-logo/8986368/1_3s6gzm_1200x628.jpg?s=7b4aed327f5ecff6a33cbc9010dca286&e=png","largeLogo":"https://pbcdn1.podbean.com/imglogo/image-logo/8986368/1_3s6gzm.png","previewContent":null,"content":"