Join us on the Endurance Edge Podcast as we dive into expert fueling strategies to conquer your next Half Ironman (70.3) race! In this episode, we break down the science and practical tips for optimizing nutrition before, during, and after the 1.2-mile swim, 56-mile bike, and 13.1-mile run.

What You'll Learn:

• Pre-Race Prep: Discover carb-loading techniques and race-morning meals to maximize glycogen stores without GI distress.
• On-Course Fueling: Learn how to consume 60-90g of carbs per hour on the bike and 30-60g on the run, using gels, chews, and sports drinks tailored to your needs.
• Hydration Hacks: Understand how to balance fluids and electrolytes to avoid dehydration and cramping, with tips on using on-course.
• Recovery Nutrition: Get actionable advice on post-race refueling with carbs and protein to kickstart recovery and prepare for your next challenge.

We share real-world insights, drawing from experiences with top triathletes and age-groupers alike. Whether you're a first-timer or chasing a PR, this episode will help you fine-tune your nutrition plan to cross the finish line strong. Tune in for practical tips, common pitfalls to avoid, and how to test your fueling strategy in training to ensure race-day success.

Listen Now: Available on Apple Podcasts, Spotify, or wherever you get your podcasts. Don’t miss out—subscribe and share to fuel your Half Ironman journey!

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Join us as we dive into the critical role of electrolytes and sodium in endurance sports. From understanding why sodium is king for hydration to comparing popular brands like LMNT, Ultima, BPN Electrolytes, and SaltStick Capsules, this episode is packed with science-backed insights and practical tips for runners, cyclists, and triathletes. Whether you're training for a marathon or an ultra, learn how to optimize your hydration strategy and avoid the dreaded bonk!

Brand Links:
LMNT: https://drinklmnt.com
Ultima: https://ultimareplenisher.com
BPN: https://bareperformancenutrition.com
SaltStick: https://saltstick.com

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This episode features a long-time coached runner who has overcome significant setbacks, including injuries and childbirth, to achieve remarkable comebacks in their running career. The conversation dives into their personal journey, the challenges they faced, and how the 80/20 endurance principles—focusing on 80% low-intensity and 20% high-intensity training—played a pivotal role in their recovery and success. Listeners will gain insights into resilience, training strategies, and balancing running with life’s demands.

Katie Bell, Competitive runner with years of experience, has faced some setbacks and been through childbirth, she has returned successfully each time to competitive running using 80/20 principles.

She has completed multiple marathons, half marathons and a 50 Ultra Trail marathon, with the drive to always better herself each time thorugh a training cycle and A RACE

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Building Strength for Endurance: A Guide for Runners, Cyclists, and Triathletes

FREE 4 WEEK PLAN AVAILABLE HERE
https://www.givinitatri.com/resources/feba1436-ed3b-41ff-8555-36c91fa1a988

4 Week Plan Available On Training Peaks
https://www.trainingpeaks.com/training-plans/other/tp-559031/4-week-strength-for-endurance-athletes-2025-w-pdf

COUPON CODE - PODCASTFREE

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Quick talk on my 4 year anniversary of starting a YouTube channel where I started to document my journey in Endurance Sports.

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Alright everyone, settle in, because we've got a fantastic guest joining us on the podcast today! I am absolutely thrilled to introduce you to an athlete who has been on an incredible journey over the past 10 months.
She's someone who has embraced the challenge, put in the work, and seen some remarkable results. In just under a year of being coached, she's not only completed a half marathon – a significant accomplishment in itself – but she's also recently tackled and conquered her first ever 50k distance! That's right, a 50-kilometer ultra-marathon!
Her dedication, perseverance, and willingness to push her limits are truly inspiring. She's a testament to what can be achieved with consistent effort and guidance

The Forgotten Forest Awaits:

Deep in the heart of Roosevelt Forest, where the trails whisper secrets and the trees stand as silent sentinels, an endurance challenge like no other awaits. Some say the forest was forgotten—but for those who run here, it’s anything but. The Forgotten Forest 9-Hour Ultra isn’t just about logging miles—it’s about testing your limits, supporting your fellow runners, and soaking in the beauty of the trails.
The event runs from 8:30 AM to 5:30 PM on a well-marked single and double-track loop with approximately 131 feet of elevation gain per lap.
All racers, runners, joggers, hikers, and walkers are welcome to participate, this is an excellent race for those looking to achieve a new personal best, tackle a 50k or more, or as a training run for a longer run later in the season.

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Marathon Festival Recap! Join us as we break down all the excitement from the weekend, including a deep dive into the numbers from our half marathon race. Gear up for data-driven insights!

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Shore2Shore 50k and Review w/ Coach Ryan from www.runningape.com

Shore2Shore 50k a point to point race on the entirety of Suffolk County Long Island Greenbelt Trail . Roughly 1200ft of elevation for the 50k and far less for the 25. Most of the climbing is done in the northern 10 miles of the course. There is a solid mixture of trail, roads, road crossings and bike path. www.happilyrunning.com

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