Fueling Endurance - Nutrition for Runners, Cyclists & Triathletes
Nutrition podcast for runners, cyclists & triathletes. Sports dietitians Steph Gaskell & Alan McCubbin answer the most common nutrition questions the runners, cyclists & triathletes ask, with help from guest researchers, practitioners, athletes & coaches.
Episodes
Thursday Jan 20, 2022
Episode 29A - How do I balance eating for training quality and body fat loss?
Thursday Jan 20, 2022
Thursday Jan 20, 2022
We're back for 2022, answering probably the most common question we've ever been asked. An in-house episode, Steph & Alan will describe how they tackle this conundrum & assist athletes to meet their body composition goals without compromising their health or training performance.
Monday Dec 20, 2021
Episode 28B - How can my nutrition help to keep me cool? | Sinead Diver
Monday Dec 20, 2021
Monday Dec 20, 2021
With Christmas upon us, we're releasing our final podcast for 2021 a few days early. Olympic marathoner Sinead Diver joins us to give a behind-the-scenes look at how the team prepared for the heat of Tokyo 2020, and her pesonal experiences trying out pre-race hyperhydration with glycerol and sodium, pre-cooling with slushies, and altering perception of temperature with menthol.
Thursday Dec 16, 2021
Episode 28A - How can my nutrition help to keep me cool? | Dr Meg Ross
Thursday Dec 16, 2021
Thursday Dec 16, 2021
We're joined by Dr Meg Ross, a sports scientist who worked with the Australian Institute of Sport Nutrition team and Australian Catholic Univesity for over a decade, running research studies to prepare athletes for hot Olympic Games. We discuss her PhD work on pre-cooling with ice slushies prior to the 2008 Beijing Games, and more recent work on pre-exercise hyperhydration with sodium and glycerol, and the use of menthol to alter the perception of temperature in the lead-up to the Tokyo Games. We cover the practical aspects, and how these strategies could be implemented by runners, cyclists & triathletes of all levels.
Thursday Dec 09, 2021
Episode 27 - I‘m over gels and bars - what else is there? | Dr Gemma Sampson
Thursday Dec 09, 2021
Thursday Dec 09, 2021
A sports dietitian working with both professional and recreational cyclists and triathletes, Dr Gemma Sampson joins us to discuss the commercial and DIY alternatives to energy gels and bars. A passionate cook, Gemma spends a lot of time experimenting with DIY training snacks - she'll give us the run down on what makes a good choice for your next session.
Thursday Dec 02, 2021
Episode 26 - 1st Birthday Special - Year in Review
Thursday Dec 02, 2021
Thursday Dec 02, 2021
It's the 1st birthday of the podcast, and to celebrate we're summarising all of the 24 previous topics in one jam-packed episode! From "Is low carb right for me?", to "Why do I get gut issues during exercise?", and "Can I have a beer after my hard training session?", we'll provide 2-3 minute summaries of each of them to bring you up to speed on any you've missed.
Thursday Nov 25, 2021
Episode 25 - Nutrition for Breaking2 | Prof. Andy Jones
Thursday Nov 25, 2021
Thursday Nov 25, 2021
It's our 50th episode with a very special guest and a very special topic. Prof. Andy Jones (University of Exeter) joins us to discuss his role with the Nike Breaking2 Project back in 2017. We discuss Andy's role in athlete testing and selection, supporting Eliud Kipchoge, Lelisa Desisa and Zersenay Tadese, how he predicted their running times, the nutrition planning, and how it unfolded on the day.
Thursday Nov 18, 2021
Episode 24C - Can I under-fuel my training? | Sophie Mackay
Thursday Nov 18, 2021
Thursday Nov 18, 2021
A former cyclist in the National Road Series with Specialized Women's Racing, Sophie Mackay shares not only her experience of under-fuelling and the impacts on health & performance, but the remarkable turnaround which culminated in the highlight of her racing career.
Thursday Nov 11, 2021
Episode 24B - Can I under-fuel my training? | Kate Perry
Thursday Nov 11, 2021
Thursday Nov 11, 2021
A regular in Australia's National Road Series and now High Performance Manager for Knights x LMLY Racing, cyclist Kate Perry shares her journey with low energy availability and the consequences that can occur when under-fuelling for your training load.
Thursday Nov 04, 2021
Episode 24A - Can I under-fuel my training? | Margot Rogers
Thursday Nov 04, 2021
Thursday Nov 04, 2021
We're joined by Margot, an Accredited Sports Dietitian who is just finishing up her PhD research with the University of Canberra & the Australian Institute of Sport, looking at the consequences of under-fuelling in elite athletes. We discuss how to define adequate fuelling for training, what happens if you under-fuel, how do you know if you're eating enough, and what to do about it if you're not.
Thursday Oct 28, 2021
Episode 23B - Does leaner = Faster? | Izzi Batt-Doyle
Thursday Oct 28, 2021
Thursday Oct 28, 2021
Following her Olympic debut in the 5000m at Tokyo, Izzi Batt-Doyle joins us to discuss how she has managed the relationship between body composition and performance throughout her career and the challenges along the way, from domestic racing in Australia to the US Collegiate system, and now as an elite athlete.
Thursday Oct 21, 2021
Episode 23A - Does leaner = Faster? | A/Prof. Gary Slater
Thursday Oct 21, 2021
Thursday Oct 21, 2021
We're joined by Associate Professor Gary Slater (University of the Sunshine Coast & National Performance Nutrition Network Lead, Australian Institute of Sport). Gary has significant expertise and research interest in body composition for athletes. We discuss whether leaner = faster running or riding, considerations for athletes of all levels and body compositions, as well as his experience organising and providing nutrition services for the Australian team village at the Tokyo 2020 Olympics.
Thursday Oct 14, 2021
Episode 22B - Is plant-based better? | Catriona Bisset
Thursday Oct 14, 2021
Thursday Oct 14, 2021
Olympian and Australian national record holder in the women's 800m, Catriona Bisset joins us to discuss her approach to aligning a vegan diet with her goals as an athlete. Full of personal experience, tips & tricks for anyone who is or wants to switch to predominately plant-based eating.
Thursday Oct 07, 2021
Episode 22A - Is plant-based better? | A/Prof. Greg Cox
Thursday Oct 07, 2021
Thursday Oct 07, 2021
A/Prof at Bond University, Nutrition Lead for Triathlon Australia and vegetarian himself, Greg joins us to share his thoughts on plant-based and vegan diets for runners, cyclists & triathletes, whether they are adequate (or superior) for performance & recovery, and key considerations for those thinking of eliminating some or all animal-based foods.
Thursday Sep 30, 2021
Episode 21B - What are FODMAPs and why is it relevant to exercise? | Scotty Hawker
Thursday Sep 30, 2021
Thursday Sep 30, 2021
Fresh off 2nd place at the CCC event at Ultra Trail Mont Blanc, ultrarunner and running coach Scotty Hawker joins us to discuss his past battles with gut issues, the role of FODMAPs in these, the careful elimination and reintroduction of FODMAP containing foods to find the source of the problem, and how he manages this today.
Thursday Sep 23, 2021
Episode 21A - What are FODMAPs and why is it relevant to exercise? | Steph Gaskell
Thursday Sep 23, 2021
Thursday Sep 23, 2021
Steph takes the lead on this one given her expertise in FODMAPs, explaining what they are, why they're relevant to exercise, when and how to eat a low FODMAP diet, and who might benefit.
Thursday Sep 09, 2021
Thursday Sep 09, 2021
Alistair Donohoe joined us from his hotel in Izu as he prepared to race on the velodrome & the road at the Tokyo Paralympics. An avid coffee lover, Al discusses how he plans caffeine around training & competition, and his thoughts on withdrawal and re-introduction of caffeine on race day.
Thursday Sep 02, 2021
Thursday Sep 02, 2021
Dr Chris Irwin (Griffith University) joins us to answer a question that has many coffee lovers sweating on the answer. A sports dietitian and researcher who has studied caffeine withdrawal and re-introduction, Chris discusses whether there's a benefit from caffeine abstinence in the lead up to key races.
Thursday Aug 26, 2021
Episode 19B - Do I need more protein? | David Bryant
Thursday Aug 26, 2021
Thursday Aug 26, 2021
With the Paralympics kicking off this week we're joined by a member of the Aussie team, triathlete David Bryant, to discuss how he plans his protein across the day in training. A sports dietitian himself when he's not training & racing, Dave also shares the tips and tricks he uses with the athletes he works with.
Thursday Aug 19, 2021
Episode 19A - Do I need more protein? | A/Prof. Dan Moore
Thursday Aug 19, 2021
Thursday Aug 19, 2021
We're joined by A/Prof. Dan Moore (University of Toronto), who's done many of the existing studies relating specifically to protein and endurance exercise. In this episode he'll discuss the unique features of endurance sports that might be relevant to having increased protein needs, where the science is at currently, and what he recommends runners, cyclists & triathletes need in terms of protein intake.
Thursday Aug 12, 2021
Episode 18B - What’s hyponatraemia and should I be worried? | Dr Alice McNamara
Thursday Aug 12, 2021
Thursday Aug 12, 2021
We're joined by Dr Alice McNamara, a trail and vertical runner, former elite rower, and also a medical doctor working at trail races across country Victoria. Alice shares her experiences with hyponatraemia as a race doctor, as well as other insights for athletes and race directors on all things medical support.
Thursday Aug 05, 2021
Episode 18A - What’s hyponatraemia and should I be worried? | Dr Alan McCubbin
Thursday Aug 05, 2021
Thursday Aug 05, 2021
Alan shares his knowledge on exercise-associated hyponatraemia, the role of water vs sodium, is drinking to thirst all that's needed, and how else can we prevent this potentially dangerous condition?
Thursday Jul 29, 2021
Episode 17A - What’s the deal with cannabidiol (CBD)? | Dr Danielle McCartney
Thursday Jul 29, 2021
Thursday Jul 29, 2021
We're joined by Dr Danielle McCartney, an Accredited Sports Dietitian & researcher at The Lambert Initiative for Cannabinoid Therapeutics. Danielle provides a fascinating overview of CBD use for sport. What are the potential uses? Is it safe, legal, how do you buy it, and is the hype justified?
Thursday Jul 22, 2021
Episode 16B - How should my nutrition change when I’m injured? | Cate Gifford
Thursday Jul 22, 2021
Thursday Jul 22, 2021
We're joined by middle-distance runner, sports scientist & osteopathy student Cate Gifford. Cate gives us an insight into her recent injury & subsequent surgery, and how living with a sports dietitian has changed her approach to nutrition and injury rehab.
Thursday Jul 15, 2021
Episode 16A - How should my nutrition change when I’m injured? | Dr Rebekah Alcock
Thursday Jul 15, 2021
Thursday Jul 15, 2021
We chat to Dr Rebekah Alcock, an Accredited Sports Dietitian who completed her PhD in the area of nutrition support for tendon and ligament health. We discuss the key nutrition considerations for runners, cyclists and triathletes affected by injury, the recent hype around bone broth, gelatin and collagen to support rehab, and other factors that are often overlooked.
Thursday Jul 08, 2021
Thursday Jul 08, 2021
A sports scientist & nutritionist by training, but also a Marathon des Sables competitor in 2019, Jodie gives an insight into her own event preparation when it comes to nutrition, and tips and hints she picked up along the way.
Thursday Jul 01, 2021
Thursday Jul 01, 2021
In another in-house episode we cover the science and practical issues of carrying your own food for a multi-day event. We discuss the common debates around pack weight vs optimal fuelling, carbs vs fat vs protein, how to maximise the nutrition from the food you carry, and some practical tips learnt from athletes we've worked with over the years.
Thursday Jun 24, 2021
Episode 14B - What should I eat to optimise recovery? | Richard Bowles
Thursday Jun 24, 2021
Thursday Jun 24, 2021
We're joined by adventurer, runner and business consultant Richard Bowles to share some of his adventures, how he fuelled when running a marathon a day for more than 5 months, and his preference for keeping it simple when it comes to nutrition and recovery.
Thursday Jun 17, 2021
Episode 14A - What should I eat to optimise recovery? | Dr Isabella Russo
Thursday Jun 17, 2021
Thursday Jun 17, 2021
Fresh from a PhD studying nutrition for recovery optimisation, Bella shares with us the recent expansion through her research from the 3R's to the 5R's of recovery, what that means for the average runner, cyclist and triathlete, and when some R's are more important than others.
Thursday Jun 10, 2021
Episode 13B - How do I plan for a multi-day event? | Leah Kirchmann
Thursday Jun 10, 2021
Thursday Jun 10, 2021
We're joined by Leah Kirchmann, a pro cyclist racing with Team DSM in the Women's World Tour. We chat post-stage nutrient goals, logistical challenges, Leah's ride snacks, whether nutrition should be different for amateurs vs pros, and what can happen when you get it wrong.
Thursday Jun 03, 2021
Episode 13A - How do I plan for a multi-day event? | James Moran
Thursday Jun 03, 2021
Thursday Jun 03, 2021
James Moran works as a dietitian with INEOS Grenadiers and Uno-X Pro Cycling Teams. Just back from an altitude training camp in Tenerife, we chat to James about nutrition for stage racing, the differences from one-day events, how the INEOS Grenadiers team does it, and what we can learn for amateur level stage racing.
Thursday May 27, 2021
Episode 12D - How do I tackle my first ultra distance event? | Kevin Fergusson
Thursday May 27, 2021
Thursday May 27, 2021
We're joined by Ironman triathlete Kevin Fergusson, a 4 time age group world champion who was also awarded Legend of the Sport by Triathlon Australia. Kev shares what he's learnt about nutrition for Ironman racing over the years, and his greatest achievement in the sport.
Thursday May 20, 2021
Episode 12C - How do I tackle my first ultra distance event? | Kate Penglase
Thursday May 20, 2021
Thursday May 20, 2021
We're joined by Kate Penglase, a 2 time Australian champ and twice podium finisher at World Championships in 24 hr solo mountain biking. Kate gives an insight into her nutrition for 24hr racing, how she started out, and how and why her race plan has evolved over time. We also answer a listener question around dietary fibre for athletes.
Thursday May 13, 2021
Episode 12B - How do I tackle my first ultra distance event? | Kellie Emerson
Thursday May 13, 2021
Thursday May 13, 2021
A past winner of Ultra-Trail Australia and top 5 at Ultra-Trail du Mont Blanc, Kellie shares her experience and tips for stepping up to ultra-distance running events, including what she did in her first ultra race, what she's learnt over the years, and what she sees in the athletes she coaches.
Thursday May 06, 2021
Thursday May 06, 2021
An in-house episode answering the question that gave rise to the entire podcast. If you're stepping up from marathon to ultras, 70.3 to Ironman, 6hr to 24hr MTB, or planning a bloody long bike ride, this episode is for you. When to prepare, how to prepare, do's and don'ts, and practical tips and suggestions galore.
Thursday Apr 29, 2021
Episode 11B - Can I have a beer after my hard training session? | Nathan Shearer
Thursday Apr 29, 2021
Thursday Apr 29, 2021
Professional triathlete and coach Nathan Shearer joins us to discusses how beer fits into his Ironman training schedule, and how his prior sporting background exposed him to a lot more alcohol than the typical endurance athlete. We also wrap up the two episodes on beer and summarise its effect on post-exercise recovery, whether it's "a beer" or "getting on the beers".
Thursday Apr 22, 2021
Thursday Apr 22, 2021
A lecturer, researcher and sports dietitian, Ben has studied the effects of beer on post-exercise recovery. We discuss the R's of recovery (like a pirate!), including the all important (R)elaxation, and the effect beer may or may not have on these.
Thursday Apr 15, 2021
Episode 10B - Should I get a sweat test? | Ben Duffus
Thursday Apr 15, 2021
Thursday Apr 15, 2021
We're joined by ultra-runner Ben Duffus, recent winner of the Six Foot Track Marathon. Ben has faced some unusual challenges over the last few years, but used sweat sodium testing, in combination with a bunch of other measures, to complete the picture and figure out what was going wrong.
Thursday Apr 08, 2021
Episode 10A - Should I get a sweat test? | Dr Alan McCubbin
Thursday Apr 08, 2021
Thursday Apr 08, 2021
A lecturer & researcher at Monash University, practitioner with Triathlon Australia & in private practice. Alan investigated sweat testing and sodium needs of athletes during his PhD. What does sweat testing do, how accurate is it, and most importantly, how do you use the results of the test?
Thursday Apr 01, 2021
Episode 9B - Do I really need to carb load? | Karen Hill
Thursday Apr 01, 2021
Thursday Apr 01, 2021
Fresh off the podium at the Australian XCO Championships, mountain biker Karen Hill joins us to discuss the recent changes she's made to her carb loading strategy. Imagine carb loading effectively with no gut upset, and still feeling hungry at the end of the day! An episode full of practical tips and tricks.
Thursday Mar 25, 2021
Episode 9A - Do I really need to carb load? | Dr José Areta
Thursday Mar 25, 2021
Thursday Mar 25, 2021
An exercise physiologist, lecturer, researcher & cycling coach, José has travelled the world. Whilst working in Norway he completed a study summarising ~50 years of research on carbohydrate loading and the carb requirements of athletes into one comprehensive research paper. We discuss this research, the situations where carb loading may beneficial, and some of the practical considerations for doing it properly.
Thursday Mar 18, 2021
Episode 8B - Do I need iron supplements? | Ellie Pashley
Thursday Mar 18, 2021
Thursday Mar 18, 2021
Ellie Pashley has represented Australia in the 10,000 m & half marathon at World Champs. She's also finished top 10 at the 2019 New York Marathon, and currently aiming to qualify for the Tokyo Olympic team in the marathon. Ellie discusses her battles with iron deficiency, her experiences with supplementation and iron infusions, and her approach to supplementation for altitude training.
Thursday Mar 11, 2021
Episode 8A - Do I need iron supplements? | Assoc. Prof. Pete Peeling
Thursday Mar 11, 2021
Thursday Mar 11, 2021
Pete's both a researcher at the University of Western Australia and a physiologist at the Western Australian Institute of Sport (WAIS). We discuss recent advances in our understanding of iron deficiency in athletes, when to supplement, and the safest and most effective way to do so.
Thursday Mar 04, 2021
Episode 7B - Why do I get gut problems during exercise? | Eneko Llanos
Thursday Mar 04, 2021
Thursday Mar 04, 2021
An incredible story from Spanish pro triathlete Eneko Llanos. After several years struggling to finish Ironman races, Eneko was finally able to determine the cause of his gut problems, put the appropriate strategies in place, and got back to the top of his game. We discuss this, how trial and error didn't work for him, and what's involved in assessing it properly.
Thursday Feb 25, 2021
Episode 7A - Why do I get gut problems during exercise? | Steph Gaskell
Thursday Feb 25, 2021
Thursday Feb 25, 2021
A very common and frustrating issue, especially for runners and long-course triathletes. We're doing this one in-house given it's Steph's area of expertise. We unpack the actual causes of gut issues during exercise, why trial and error rarely works, how to figure out the cause, and what to do about it.
Thursday Feb 18, 2021
Episode 6B - Why is nutrition so confusing? | Chris Ord
Thursday Feb 18, 2021
Thursday Feb 18, 2021
Our athlete perspective this week with Chris Ord who wears many hats - an outdoor/adventure journalist, founder & original publisher of Trail Run Magazine (Aus/NZ), race director, adventure running tour guide, and trail runner in his own right. We also finish with an easy guide for assessing the credibility of scientific information, to help your BS detection skills.
Thursday Feb 11, 2021
Episode 6A - Why is nutrition so confusing? | Dr Tim Crowe
Thursday Feb 11, 2021
Thursday Feb 11, 2021
At the heart of many of our podcast topics/questions is confusion, misconceptions and misinformation. We chat to Dr Tim Crowe about why there are so many mixed messages in nutrition science, the role of the media and social media, and tips for developing a good BS detector. Tim's also a marathon runner, so we chatted about his own experience and what he learnt from experience that science couldn't teach him.
Thursday Feb 04, 2021
Episode 5B - How do I best cope with training and racing in the heat? | Jess Stenson
Thursday Feb 04, 2021
Thursday Feb 04, 2021
Our combined athlete perspective episode for the last two topics. Marathon runner and dual Olympian Jess Stenson joins us to discuss the evolution of her preparation for hot races, from the 2013 Moscow World Champs, to the 2016 Rio Olympics, the 2018 Gold Coast Commonwealth Games & the follow up Gold Coast marathon a few months later.
Thursday Jan 28, 2021
Thursday Jan 28, 2021
The 2nd half of our chat with Prof. Ollie Jay (University of Sydney). We cover myths, facts and sucessfully used cooling strategies from professional sport, whether you should drink or pour water over yourself, the difference between actual cooling & the perception of feeling cooler, and heat acclimation.
Thursday Jan 21, 2021
Episode 4A - Why do I sweat so much more than that person? | Prof. Ollie Jay
Thursday Jan 21, 2021
Thursday Jan 21, 2021
Is it genetics? Body fat? Or completely random? Prof. Ollie Jay (University of Sydney) joins us in a fascinating discussion about how our bodies figure out how much sweat to produce during exercise, why it varies so much between people, as well as from day-to-day within the same person. A bit technical in parts, with an easy-to-digest summary at the end.
Thursday Jan 14, 2021
Thursday Jan 14, 2021
Australian distance runner Julian Spence joins us to talk about his experience running the marathon at the World Athletics Championships in Doha in 2019, a hot race run in the middle of the night. We chat about his approach to hydration for the event, watching fellow competitors need medical assistance in the women's race a few nights prior, and what it's like training on a treadmill next door to a fish n chip shop!
Thursday Jan 07, 2021
Thursday Jan 07, 2021
Dr Lewis James (Loughborough University, UK) joins us to discuss what has often times been a highly controversial topic. Lewis is a senior lecturer at Loughborough and has conducted some of the world's only blinded hydration and performance studies. An awesome discussion about the controversies and difficulties in hydration research, why there hasn't been more studies in the area, and some practical considerations to get you thinking about how you hydrate for your next event.
Thursday Dec 17, 2020
Thursday Dec 17, 2020
In our athlete perspective episode, pro triathlete Emma Jeffcoat joins us to discuss her journey as it relates to matching her nutrition to her training demands. We also chat to Emma about her goals for next year's rescheduled Tokyo Olympics, and her love of Biscoff!
Thursday Dec 10, 2020
Thursday Dec 10, 2020
Dr Sam Impey (Mitchelton-Scott Pro Cycling Team) joins us to discuss this very common question. Sam's PhD research led to the now ubiquitous phrase "Fuel for the work required". We discuss the pros and cons of different fuelling strategies for long training sessions, and make practical recommendations based on the the type and purpose of the training session.
Thursday Dec 03, 2020
Episode 1B - Is low carb right for me? | Evan Dunfee
Thursday Dec 03, 2020
Thursday Dec 03, 2020
Olympic racewalker Evan Dunfee joins us to discuss his experience eating a low carb, high fat diet in the Supernova study, how it affected his training and race performances, what he sees other elite athletes eating, and his take on the postponement of Tokyo 2020.
Thursday Nov 26, 2020
Episode 1A - Is low carb right for me? | Prof. Louise Burke OAM
Thursday Nov 26, 2020
Thursday Nov 26, 2020
Our first podcast for runners, cyclists & triathletes investigates one of the most controversial questions of recent years - is low carb right for me? We will hear from Prof. Louise Burke (Australian Catholic University, previously Australian Institute of Sport) who has done perhaps more research in this field than anyone.
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