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?

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.

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.

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.

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.

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/
Follow Alex ➡️ https://www.instagram.com/alex___rhodes/
Follow Tadej ➡️ https://x.com/DebevecTadej

In this episode, elite eSports cyclist Thomas Perren joins hosts Dr. Tim Podlogar and Alex Rhodes to dive deep into the world of indoor racing and pain cave setups.

Thomas shares insider tips on how to set up the perfect pain cave, boost your virtual racing performance, and optimize your nutrition to stay at the top of your game. 

Hill climb season is upon us. Dr. Tim Podlogar and Alex Rhodes discuss what you need to focus on to perform at your best, how nutrition can improve your results, and which supplements are worth considering. They also talk about KOM challenges on longer climbs and how nutrition strategies differ compared to shorter hill climbs. 

Join us as top triathlete Ben Allen shares his journey—from feeling his best on a vegan diet to why he ultimately gave it up. With insights from Dr. Tim Podlogar and Alex Rhodes, we explore the pros, cons, and nutritional pitfalls for athletes considering veganism.

We’re joined by Penny Slater, a professional triathlete and PhD student, who shares her journey and the challenges she overcame. Alongside Dr. Tim Podlogar and Alex Rhodes, Penny discusses the issue of low-energy availability and the common misconception that being lighter always means being faster.

Overtraining is a term that sparks a lot of debate in the endurance community. On the one hand, we all avoid it, but on the other, we wonder if it really exists. All this is discussed in this month's episode, where Dr. Tim Podlogar and Alex Rhodes are joined by triathlon coach Mario Schmidt-Wendling.

This time, Dr. Tim Podlogar and Alex Rhodes were joined by sports nutritionist Dr. Jean Paul Perret, who has been working with elite cyclists for the last few years to monitor their nutrition. 

They were talking about caffeine, one of the most commonly used supplements in the world of endurance sports. It is used by recreational athletes and professionals alike for the same reasons. Caffeine improves performance, while coffee, where it is most commonly found, also introduces a social element to training.

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 body functions optimally within a narrow temperature range. In the latest episode of the Nduranz podcast, Dr. Tim Podlogar and Alex Rhodes discuss adapting training to different temperatures. Alex has extensive experience with the cold, while Tim spends hours training in the heat. 

Fueling Calculator ➡️ https://nduranz.com/pages/fueling-calculator

We are pleased to announce that we have a new host. Alex Rhodes is a well-known name in the world of triathlon, especially in XTERRA and winter triathlon. In his first episode, you'll get to know him, what he does and why Tim Podlogar thinks he's crazy to be training on British roads. 

For some time now, it is no longer a question of whether athletes should take supplements. The answer is 'yes', but this is only the first step on the road to success. It is necessary to know which supplements each athlete needs, in what amounts and what the supplement protocol is. VerticalMed Tyrol takes care of all this, helping athletes achieve their goals with a holistic approach. 

Ever wondered what Zwift racing looks like at the highest level? Jasper Paridaens has quite some experience with it, having been a Zwift Academy finalist in 2022. In this podcast, he discusses his Zwift beginning with Dr. Tim Podlogar and Dr. Tom Kirk. They also talk about mistakes Jasper has made in the past, how a beginner can get better in Zwift races and, of course, nutrition.

In this episode, Dr. Tim Podlogar and Dr. Tom Kirk delve into the often misunderstood world of maltodextrin. They explore its role and implications in sports nutrition, discussing whether maltodextrin is a sugar, its potential effects on athletic performance, and why it might be favored over glucose in sports diets. Tune in for an informative session, perfect for athletes seeking to understand the science behind maltodextrin in sports nutrition.

Marko Baloh has competed 10 times in RAAM, the 5000-kilometre race across America. Each of them has been special, each time he has written different stories, which he shares with Dr. Tim Podlogar and Dr. Tom Kirk in this podcast. 

This time Tom and Tim were joined by Italy's top biathlete Tommy Giacomel. They talked about what makes biathlon so special, what biathlon training looks like and how different types of preparation affect a competitor's success. 

Many people dream of being a professional cyclist, but the world of professionalism is not always ideal. Gabriel Cullaigh spoke to Tim Podlogar and Tom Kirk to reveal the difficulties he faced after joining a World Tour team and why he decided to retire at the age of 26.

An energy gel is the most basic nutritional supplement for any cyclist, yet many are still afraid of it because they don't know exactly what it is. In a new podcast episode, Tim Podlogar and Tom Kirk answer your questions about energy gel and help you bust the myths about it. 

Nutrition has become an important science in recent years, with many experts working in the field. But all too often, it is looked at only through men's eyes. Dr. Tim Podlogar and Dr. Tom Kirk talk to scientist Tina Gorsek about whether the diet of a female athlete should be different from that of a male athlete.  

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. 

Most people focus only on nutrition and often neglect hydration. Dr. Tim Podlogar points out that a lot of attention should also be paid to proper hydration, which, together with nutrition, allows the body to perform optimally during training. In a conversation with Dr. Tom Kirk, he explains what problems can be caused by inadequate hydration, what to look out for when choosing a drink for exercise and why drinking water can cause problems.

Recovery is often neglected among athletes but is a key part of improving performance. You have to satisfy three needs for optimal recovery, and there are several ways to achieve this. But you have to be quick because the time window for recovery is relatively short.

Your guides to the world of recovery are Tim Podlogar and Tom Kirk.

As the temperature outside drops, more and more people resort to training on the turbo trainer. These are quite different from training outside, as they tend to be shorter and more intense. As a result, they also require a different nutritional plan. This is presented and analyzed in this podcast by Tim Podlogar and Tom Kirk.

Sodium bicarbonate ingestion protocol ➡️ https://nduranz.com/blogs/research-evidence/sodium-bicarbonate

They say that breakfast is the most important meal of the day. That goes for cyclists as well. Dr. Tim Podlogar and Dr. Tom Kirk discuss the ultimate cycling breakfast, how adding fructose to it can improve your performance on a bike and when you can skip it.

Tim's breakfast study ➡️ https://bit.ly/3ACGVeK

Tim Podlogar just returned from Italy, where he participated in Sportful Dolomiti Race. Before the race, he did heat acclimation sessions in a heat chamber, which is the main topic of this podcast. Want to know where he finished? Listen to the podcast!

Training camps are the closest amateur cyclist will come to riding a Grand Tour. But even if you're racing only against yourself, you still need to follow the nutrition plan, otherwise, you might have problems completing the training camp.

Presented by Tim Podlogar and Tom Kirk.

Tim Podlogar was a part of a Giro d'Italia winning team, so naturally, he wanted to share his experience. He and Tom Kirk talked about the nutritional traps of the Grand Tour, how much energy three weeks of racing require, why races can't be won in a laboratory and how cycling is evolving.

----------------------------------------------

Thumbnail photo © Giro d'Italia, "Jai Hindley, the first Australian winner of the Giro d'Italia in 2022": https://commons.wikimedia.org/wiki/File:JaiHindleyGiro2022.jpg

In the second episode of Nduranz Podcast Dr. Tim Podlogar and Dr. Tom Kirk talk about nutrition on Giro d'Italia and how it differs from nutrition at smaller races. They also delve into the nutrition on Grand Fondos and other amateur races where riders don't have the support of a team. 

Dr. Tom Kirk and Dr. Tim Podlogar know what they are talking about when it comes to sports nutrition. With over a decade of experience between them, you can be sure they have seen it all. They have tried and failed a million times, but they never give up. Each test gave them new valuable experiences that served as a platform for further research.

Today, they are two of the greatest minds in sports nutrition, which is the main focus of NDURANZ Podcast. 

As appropriate for the first podcast episode, you will get to know Dr. Tom and Dr. Tim, before we dive into greater depths of sports nutrition. 

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 low-carb trends, and shows how pros are using simple science to train harder, recover faster, and push performance to new levels.

📍Recorded live at the Nduranz booth, Eurobike Frankfurt 2025.

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 way — all while still figuring it out himself.

📍 Recorded live at the Nduranz booth, Eurobike Frankfurt 2025.

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 Nduranz booth, Eurobike 2025

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. 

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 evolved over the years and the best nutrition advice he ever received.

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.

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-10.1123-ijsnem.2025-0059/article-10.1123-ijsnem.2025-0059.xml

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.

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 endurance sport. While the importance of blood glucose regulation is well established, performance in training and racing is influenced by multiple factors, including intensity, variability of effort, total energy demands, and recovery, making the picture more complex than a single mechanism can explain.

Science progresses through debate and critical analysis, and our aim is to examine these ideas in context and compare them with the broader body of research and practical experience in endurance athletes.

Study discussed:
https://academic.oup.com/edrv/advance-article/doi/10.1210/endrev/bnaf038/8432248

 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. 

 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. 

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.