NDURANZ Podcast

Afleveringen

• What Sub-2 Marathoners Teach Us About Fueling 29.05.2026 52min

  In this episode of the NDURANZ Podcast, Alex and Dr. Tim Podlogar break down the fueling behind the sub-2 marathon, looking at how much carbohydrate the top athletes reportedly used and whether 70g, 100g, or even 120g of carbs per hour can make a real difference. They also explain why marathon fueling starts before race day, how carb loading and low-fiber eating can help, and what everyday runners can learn from elite marathoners without blindly copying them.
• AI vs Nutritionist: Who Gives Better Fueling Advice? 24.04.2026 55min

  As AI becomes more common in training and nutrition platforms, we decided to put it to the test. In this episode, we compare AI-generated answers with real sports nutrition practice, looking at questions around race fueling, coffee rides, and cramp prevention. Some of the advice is reasonable, but much of it lacks the context, nuance, and practical detail needed to make it truly useful for endurance athletes.
• Does Fasted Training Actually Improve Performance? 27.03.2026 56min

  In this episode of the NDURANZ Podcast, we break down fat metabolism, fasted training, and whether burning more fat actually improves endurance performance. We also discuss fat adaptation, metabolic flexibility, and why athletes should focus less on fat-burning numbers and more on training quality and fueling appropriately.
• Debunking Noakes: Why 10 Grams of Carbs Per Hour Isn't Enough 20.02.2026 1u 6min

  A new review paper by Tim Noakes has reignited the debate around carbohydrates, fatigue, and endurance performance. The paper proposes that maintaining blood glucose during exercise may be more important than maximizing glycogen stores, and that relatively small carbohydrate intakes could be sufficient to support performance. After reviewing the arguments and the studies cited, we see several limitations in how the evidence is interpreted and how the conclusions are applied to real-world end...
• Experiment With Training, Not With Nutrition (with Henrique Avancini) 30.01.2026 1u 8min

  Henrique Avancini made plenty of nutrition mistakes throughout his career and learned from every one of them. Over time, he realised that nutrition is not an area where experimentation comes without consequences. Once you find what works, changing it just for the sake of change can hurt performance. Training, on the other hand, allows room for experimentation, because mistakes are easier to recover from. With nutrition, a single wrong decision can break your performance.
• Does fueling timing affect performance? 09.01.2026 1u 2min

  Fueling timing isn’t just about how much you eat, but when you take it. This discussion breaks down what the research shows when total carbs are matched, comparing steady intake with front-loading and back-loading. It covers impacts on performance, exogenous carbohydrate oxidation, and gut tolerance, with practical takeaways for building a race-day fueling plan that works in the real world. Tim's Carb Distribution Study https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.11...
• Type 1 Diabetes: Can You Fuel at 90–120g/Hour? (with Simon Helleputte) 07.11.2025 1u 2min

  How do Type 1 athletes actually fuel long days? Dr. Simon Helleputte joins us to show how to hit 90–120 g/h with T1D. Although he does not have type 1 diabetes himself, he has extensive expertise in the topic. He explains when to trust your CGM, how to adjust insulin, and how to minimize hypoglycemia without compromising speed. We also tackle the big worry: do gels and sports drinks cause Type 2 diabetes?
• Eat to Go Far: How Elites Fuel Ultra Trails (with Rebecca Dent) 26.09.2025 56min

  How do elites actually fuel long days in the mountains? Sports dietitian Rebecca Dent from Elite Trail Team joins us to share practical ultra-trail nutrition, from how many carbs per hour to aim for to when “just one more gel” is the right move. We also discuss how to balance gels, chews, and real food without wrecking your gut and present a simple low-residue approach for the day before the race.
• Strategy, Nutrition & Chaos at the Tour de France (with Sam Bewley) 29.08.2025 55min

  Former pro turned sports director Sam Bewley takes us inside the Tour de France team car — from strategy and fueling to the chaos of convoys and split-second decisions.
• The Future of Fueling is Personalized 25.07.2025 52min

  Forget the one-size-fits-all fueling strategy. In this episode, Alex Rhodes and Dr. Tim Podlogar sit down with Professor Gareth Wallis to explore how personalized carbohydrate fueling is changing the game for endurance athletes.
• Nutrition Is the New Marginal Gain – Dr. Tim Podlogar Breaks It Down 04.07.2025 39min

  In this live episode of the Nduranz Podcast, Dr. Tim Podlogar explains why the biggest performance gains in modern endurance sports aren’t coming from fancy tech or secret supplements — they’re coming from smart, consistent fueling. Drawing on his work with elite cyclists, years of lab research, and hands-on product development, Tim breaks down the common mistakes athletes make, from overloading on carbs to underestimating the basics. He challenges nutrition fads, exposes flawed logic behind ...
• "Losing Weight Gave Me Confidence to Be Seen" – Benji Naesen Live at Eurobike 04.07.2025 36min

  In this live episode of the Nduranz Podcast from Eurobike 2025, Benji Naesen opens up about his journey from 130kg and anonymity to becoming one of the most recognizable voices in cycling media. What started as a personal struggle to improve his health turned into a full-blown career — podcasting, creating content, and interviewing the very pros he used to watch from the sidelines. Benji shares how he found the courage to show his face, document his progress, and inspire thousands along the w...
• "Before My Giro 2018 Attack, I Ate 500g of Rice" – Chris Froome Live at Eurobike 03.07.2025 42min

  What does a 4x Tour de France winner eat before launching one of the most legendary attacks in modern cycling? 500g of rice — for starters. In this rare live episode of the Nduranz Podcast, recorded at Eurobike 2025, Froome dives into how nutrition shaped his career, how fueling strategies have evolved, and what still drives him after years at the top. No scripts. No fluff. Just one of the greatest cyclists of our time talking openly in front of a live audience. 📍 Recorded live at the Ndur...
• Breaking Down the Tactics That Win Races (With Benji Naesen) 30.05.2025 1u 42min

  Benji Naesen has seen pro cycling from the inside and from behind the analysis screen. In this episode, he shares stories from his time as a video analyst for Jumbo-Visma and Lotto Dstny, including the strategies that changed the outcome of major races. Benji opens up about his personal journey, struggles with impostor syndrome, and how he balances his love of cycling with a full-time content creation career.
• What It Takes to Break Away from the Peloton (With Thomas De Gendt) 25.04.2025 1u 3min

  The road never ends for Thomas De Gendt — it just changes terrain. In this episode, the Belgian breakaway legend shares how he got into cycling, his rise through the pro ranks, and what led him to embrace gravel racing. We take a deep dive into his trademark move: the breakaway. From the mental battles to the physical demands, Thomas explains what it really takes to escape the peloton and why a breakaway win feels unlike any other. Of course, we also talk nutrition — how his fueling strategy ...
• Running Beyond Roads: Training and Fueling for the Trails (with Kris Jones) 28.03.2025 1u 6min

  In this episode, we dive into the world of trail running and ultra trails with elite athlete Kris Jones. From his roots in orienteering to podium finishes at major mountain races, Kris shares his journey, training philosophy, and how he approaches the unique demands of off-road running. We discuss everything from downhill preparation and strength on the climbs to how he fuels for 5-hour ultras using over 110 grams of carbs per hour without gut issues.
• Surviving 600KM on Two Wheels: The Audax Cycling Experience 28.02.2025 1u 4min

  Join us as we dive into the world of ultra-endurance cycling with coach and long-distance cyclist Aleksej Dolinšek, who takes us inside the grueling 600KM GranGuanche Audax. From extreme climbs and ferry-hopping between volcanic islands to the mental and physical battles of riding non-stop with no support.
• What It Takes to Feed a Professional Cycling Team (with Nicki Strobel) 31.01.2025 1u 13min

  Ever wondered how professional cyclists fuel their performance? In this episode, Nduranz talks with Nicki Strobel, the chef and nutritionist for the Israel – Premier Tech Cycling Team. He shares insights into balancing carbs, sneaking in vegetables for picky eaters, and the challenges of cooking for elite athletes. Discover how proper nutrition plays a key role in pro cycling success.
• Q&A: Tim and Alex Answer Your Nutrition Questions 30.12.2024 1u 1min

  In this special Q&A episode of the Nduranz Podcast, Dr. Tim Podlogar and Alex Rhodes answer your questions about endurance nutrition, training, and performance. Whether you're preparing for a marathon, a Gran Fondo, or even the Race Across America, this episode is packed with expert advice to fuel your success.
• The Hidden Benefits (and Risks) of Training at Altitude (with Tadej Debevec) 29.11.2024 1u

  In this episode of the Nduranz podcast, Dr. Tim Podlogar and Alex Rhodes talk to environmental physiologist Tadej Debevec about the science behind altitude training. They go over the best practices, potential risks (and how to avoid them), and whether altitude tents and rooms can truly replicate the benefits of high-altitude environments. Visit Nduranz ➡️ https://nduranz.com/ Follow Nduranz ➡️ https://www.instagram.com/nduranz_official/ Follow Tim ➡️ https://www.instagram.com/tpodlogar/ Foll...