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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.

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

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.

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. 

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. 

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.

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.