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For Episode 100, Coach Justin and Coach Katie are tackling one of the biggest reasons endurance athletes fall apart on race day: fueling that was never practiced like training.

You may think your stomach is the reason your fueling fails. But for many endurance athletes, the real issue is simpler: the gut was never trained to handle the fuel being asked of it on race day.

In this episode, Coach Justin and Coach Katie break down why fueling falls apart during long workouts and races, how gut training actually works, and why your race-day plan is only as strong as what your body has practiced in training.

What You’ll Learn

• Why GI issues do not always mean you need less fuel
• How to progressively train your gut to handle more carbohydrates
• Why copying another athlete’s fueling plan can backfire
• How to practice race-day fueling before it costs you performance

Timestamps:

00:00 Episode 100 and the importance of gut training
05:24 Why higher-carb fueling can improve training and recovery
07:16 The fear of eating before workouts
11:19 Fasted training, weight loss, and performance goals
18:57 What gut training actually means
20:02 Justin’s experience building up to 60 grams of carbs per hour
23:38 Carb targets, elite examples, and realistic expectations
32:24 Why underfueling leads to bonking and late-race fading
39:36 Common fueling mistakes athletes make before race day
42:18 Real food, gels, and why race-day products must be practiced
51:00 What changes inside the gut when you train it
55:56 How to build a progressive gut training protocol

For coaching inquiries:

Coach Katie → https://fuel2run.com

Coach Justin → https://tabularasaracing.com

Podcast Email → [email protected]