Episode 36 - Stephen Scullion - Marathon pacing, mental health, training with Mo Farah, microdosing carbohydrates, fasted training
Stephen is an Irish Olympic Marathon runner with a personal best of 2:09 for the marathon and 61 for the half marathon. He’s placed in the top ten at the 2022 Commonwealth games marathon and at the Houston marathon, despite a wrong turn. He has also placed second at the 2019 Dublin Marathon and won two national championships in the 10,000m. Beyond his 20 year international running career, Stephen is the Founder of “the Jogging Room”.
01:57 – Community shoutouts
06:55 – David & Xylon update
09:34 – Episode starts
10:48 – What does Stephen call himself?
12:54 – What was Stephen’s first race?
14:17 – What was Stephen’s most recent race?
19:17 – Where did Stephen run his 2:09
20:20 – What was the genesis of Stephen’s thoughts around his relationship with running?
27:10 – Stephen explains being married to the idea of helping people for the rest of his life
32:00 – Is there more focus on mental health these days in elite sports?
36:00 – How has more happiness and his treatment for ADHD impacted Stephen’s running and the ‘edge’ he once had
40:57 – How does ADHD impact Stephen’s race strategy and pacing?
45:32 – Stephen’s plans for the Paris Olympics
53:54 – How to pace a marathon
59:44 – Who is in Stephen’s performance team?
65:37 – Who is Stephen’s favorite training partner of all time?
70:28 – How and why did Stephen start “the jogging room”?
76:03 – Advice around strength training
85:30 – What are some of the learnings Stephen has taken from Supersapiens?
94:21 – What’s Stephen’s favorite part of the app?
97:16 – Rush Round
109:00 – Outro
Episode 35 - Protein, Weight Loss, Ketones & Supplementation approach - Assoc Prof Brendan Egan
Brendan Egan is the head of the School of Health & Human Performance at Dublin City University. Brendan’s research investigates skeletal muscle function and adaptation across the life course, with special interest in the synergy between nutrition and exercise interventions ranging from athletes to older adults
Brendan received his BSc Sport and Exercise Science from the University of Limerick in 2003, MSc Sport and Exercise Nutrition from Loughborough University in 2004, and PhD from Dublin City University in 2008, before completing two years of post-doctoral training at the Karolinska Institute.
His current projects include resisted sled sprinting, weight cutting in combat sports, and menstrual cycle and hormonal contraceptive use, as well as nutrition supplementation and performance such including exogenous ketones, beetroot juice and caffeinated chewing gum.
Outside of this Brendan has significant experience as a performance nutritionist with emphasis on field-based team sports, and endurance athletes. And we have it on very good authority that he was an exceptional athlete through his inter-county Gaelic footballer with Sligo from 2003 to 2017.
04:30 – Community shoutouts
07:44 – Updates from Xylon & Dave
Paper mentioned in the podcast:
Brady AJ, Egan B. Acute Ingestion of a Ketone Monoester without Co-Ingestion of Carbohydrate Improves Running Economy in Male Endurance Runners. Med Sci Sports Exerc. 2023 Aug 11. doi: 10.1249/MSS.0000000000003278. Epub ahead of print. PMID: 37565450.
15:30 – Episode starts
18:12 – Where did Brendan’s academic journey start?
21:15 – Why did Brendan choose to go into nutrition?
22:50 – What has been Brendan’s favourite sport to work with?
28:40 – Favourite failures Brendan has had in his career
31:56 – Why should people focus on general trends not specific numbers?
34:49 – Endurance athletes and underfueling
36:00 – Endurance athletes undereating protein
38:08 – Why should you increase protein at breakfast
42:43 – increasing protein and vegetables at breakfast
46:40 – Molecular regulation of adaptation to exercise
50:25 – What has Brendan learned from working in sports with weight cutting?
56:03 – Are there learnings for endurance athletes from weight cutting sports?
60:47 – Low fibre diet and body mass lost
Article mentioned on morning defecation and cerebral blood flow:
64:06 – Are exogenous ketones becoming more prevalent?
66:03 – Summary of exogenous ketones for endurance performance
70:03 – Blinding subjects in scientific studies
73:41 – Beta hydroxybutyrate as a molecule and why it is so powerful
76:14 – Exogenous ketones and running economy
80:20 – What’s Brendan’s experience with CGM?
86:11 – What does Brendan think about carbohydrate intakes above 120g/hr?
92:30 – What are low hanging fruit in the supplement space for endurance athletes?
98:47 – What is Brendan’s 1km time trial time?
100:43 – What are Brendan’s current sporting endeavours?
104:30 – OutroBrendan’s Article on Adaptations to Exercise:
Article on Ketone Use:
Episode 34 - Ruth Croft – Winning Western States, Training for UTMB & Improving Recovery with Supersapiens
Ruth is a professional trail runner hailing from the West Coast of New Zealand, most famous for winning the 2022 Western States 100, having come second the year prior.
Trail running fans were no stranger to Ruth though, given her absolute dominance of the 30-50k distance in the years preceding this having won some of the most prestigious trail races in the world including the OCC at UTMB and Marathon du Mont Blanc.
Ruth has won races in: Spain, Italy, France, Austria, Switzerland, NZ, Australia, Taiwan, Hong Kong, China and Malaysia. She has a very impressive 2:34 road marathon to her name, whilst also coaching athletes and studying naturopathy.
02:35 – David and Xylon’s training
06:15 – Community shoutouts
14:00 – Episode starts
15:15 – How did Ruth start in sport
17:05 – Leaving university after 1 day and not taking a college scholarship initially
19:04 – Ruth’s college career
20:15 – What’s hard, a marathon, 300m steeple or 100 miles
20:50 – How did Ruth get into trail running?
22:20 – How did Ruth end up in Taipei?
25:27 – Why did Ruth get back into running in Taiwan?
26:53 – Transitioning coaches
27:47 – What does Ruth attribute to her versatility in trailrunning to?
29:48 – Being ready for a race distance
31:26 – How does Ruth choose races?
32:40 – How does Ruth approach fueling for different races?
35:26 – How has training changed for Ruth?
37:18 – What does a training week look like for Ruth?
38:09 – Why does Ruth spin? And how long is a long run?
38:40 – Changing from RPE to Heart rate in training
39:20 – Is changing coaches refreshing?
40:12 – What are Ruth’s favorite and least favorite training sessions?
41:48 – Ruth’s attempt at racing the marathon at the Olympics
43:04 – How does Ruth split her living locations?
44:18 – What does Ruth do during her time in New Zealand in terms of training?
45:04 – What is it like being a professional trail runner?
48:20 – Ruth’s Naturopathy studies
50:05 – How does Naturopathy impact Ruth’s views on being a professional trail runner?
51:00 – How does Ruth know when she is ready to race again?
52:55 – What has Ruth learned since using Supersapiens?
54:30 – How is UTMB training going?
56:14 – Any thoughts on doing the other races at the UTMB festival?
57:20 – What is the PTL and UTMB?
58:19 – Rush Round
63:38 – Outo
Episode 33 - Kristi Storoschuk - Zone 2 Training, Metabolic flexibility & Fasted training
Kristi is a PhD Candidate in Muscle Physiology at Queen’s University with the goal of contributing to our understanding of diet, food timing, exercise, and metabolism. She is wildly passionate and curious about all things diet, lifestyle, metabolic flexibility, aging, and longevity. You may recognize Kristi from her work in science communication with the Zero Longevity app and on Dom D'Agostino's personal blog, KetoNutrition.org.
Kristi is a level 1 crossfit coach, passionate crossfitter herself and an ex NCAA Division 1 volleyball player. She also has an epic garden and personal gym and LOVES a 30 day challenge.
03:48 – Community shoutouts
09:10 – Episode starts
10:15 – What is Kristi’s academic background?
14:33 – How did Kristi end up in research?
20:08 – What is Kristi’s PhD in?
24:45 – What is it like to be in the diet/fitness space socially?
28:34 – Context in scientific communication?
34:14 – What is metabolic health?
37:43 – What is metabolic flexibility?
39:15 – Should you be looking to improve metabolic flexibility?
40:00 – What exercise is best for metabolic flexibility?
48:26 – Zone 2 training isn’t always the most important type of training
55:10 – Should we be exercising fasted?
65:16 – Kristi’s half marathon efforts
65:47 – High intensity exercise and CGM glucose
Second meal effect Blog: https://blog.supersapiens.com/second-meal-effect/
Blog on Rebound Hypoglycemi: https://blog.supersapiens.com/best-time-to-eat-before-exercise/
Published research on rebound Hypoglycemia: https://www.tandfonline.com/doi/abs/10.1080/17461391.2023.2233468
69:10 – Starting exercise fasted vs fasting during exercise as well
71:50 – Kristi’s exogenous ketone use and metabolism of ketones
79:05 – Muscle biopsy experiences
81:43 – What has Kristi learned since using Supersapiens
87:24 – Health vs performance and metabolically unhealthy athletes
89:40 – Rush round
97:35 – Outro
Episode 32 - Petter Engdahl- VO2Max 92, Training with Kilian Jornet, 120g/hr of Carbohydrates
Petter is a professional trailrunner/skier for the Adidas Terrex team. In 2022 Petter won the high profile Transvulcania race in La Palma and the CCC race at UTMB, setting a new record, amongst other races leaving him with a top 10 ranking in the trailrunning world. He holds the fastest known time for Kebnekaise (sweden’s highest mountain) which is 7 km and 1460 meters of ascent, including a glacier and a Via Ferrata route (without safety equipment). His skiing achievements include a 2nd in the U23 and 4th in the open Swedish championships. Aside from all this, Petter is studying his master’s in Industrial Design at NTNU in Trondheim. He also is the proud owner of one of the most outrageous photos in trail running history.
03:08 – Community Shoutouts
Paper David Mentions: https://www.tandfonline.com/doi/full/10.1080/17461391.2023.2233468
07:00 - Listener Question
11:02 – Episode Starts
Photo mentioned in the podcast: https://www.facebook.com/UTMBMontBlanc/photos/a.647454285291019/5305244692845265/?type=3
12:10 – How did Petter start in sport?
19:45 – How does Petter think about himself? Alpinist? Runner?
21:40 – How young was Petter when he left home and what was the hardest part of this?
25:17 – Was there a moment when Petter realized he had what it took to compete at the top level in trailrunning?
29:05 – What distance does Petter enjoy the most?
30:44 – How are VK races and the double VK?
33:14 – Do you get sore after VK races?
34:50 – How does Petter include road running into his training?
37:55 – What does a training week look like for Petter?
44:53 – What is Petter’s favorite type of training session?
46:30 – Does Petter run alone or with teammates?
48:54 – What does a pro contract look like from a support standpoint?
53:17 – What made Petter move to Norway
55:31 – How does training with Kilian Jornet and Jon Albon work?
59:25 – What does Fueling look like in a race for Petter?
Petter’s CCC Fueling:
64:21 – Has Petter done much fasted training?
67:12 – What were the most surprising things when Petter started using Supersapiens?
71:06 – What else is on Petter’s race calendar?
72:22 – Xylon mentions his own sporting endeavours
77:40 – Rush Round
Video mentioned in the podcast: https://www.youtube.com/watch?v=s19oXMfl8Vk
82:09 – Outro
Episode 31 - Golf Fueling, Circadian Shifts and Carbohydrate Periodization - David Dunne CEO of Hexis Live)
01:32 – Community Shoutouts
Café Legs Blog: https://blog.supersapiens.com/beating-cafe-legs/
06:55 – Episode Starts
07:44 – What is David’s academic background?
09:40 – What interested David in the behavior change and why did he study it?
11:30 – What is the difference between endurance and team sport athletes?
14:28 – How has David’s more general background influenced his career path?
16:36 – What has David learned in his career that he wished he’d known earlier?
18:18 – All practitioners are psychologists.
19:47 – What is nutrition like in gold?
24:46 – What does a golf tournament look like from a schedule standpoint and how does this impact fueling?
29:05 – How much benefit is there in flying private vs commercial?
32:49 – What can we do from a nutritional standpoint to support circadian shifts?
36:10 – What sports has David been involved in and what is his favorite?
37:08 – Rugby chat.
37:44 – Do macronutrients shift to support circadian rhythm changes?
39:56 – Carbohydrate periodization
“Fuel for the work Required” Paper mentioned by David: https://pubmed.ncbi.nlm.nih.gov/29453741/
Supersapiens use across a season/year: https://blog.supersapiens.com/comprehensive-guide-to-a-season-with-supersapiens/
42:20 – Are there differences in team sport athletes’ motivation levels?
47:05 – What is David’s experience with cyclists?
48:45 – What is David’s standout moment in his professional career?
50:08 – What is David’s sporting background?
53:00 – How Hexis works
54:15 – Outro
Episode 30 - Ketones for Performance, EPO & Overreaching with Brian McMahon - Chief Strategy Officer at deltaG Ketones
01:35 - Community shoutouts
Lisa Norden Blog: https://blog.supersapiens.com/how-lisa-norden-optimizes-glucose-to-achieve-ironman-goals/
Blog Xylon Mentions: https://blog.supersapiens.com/unlocking-adaptation-the-vital-connection-between-sleep-and-nutrition/
04:50 - David’s training and low intensity training
09:15 - Episode Starts
09:57 - What are Ketones?
11:58 - What are the different types of exogenous ketones?
22:35 - Why is monitoring ketone levels important and what levels should someone be targeting?
27:22 - Why are ketones more efficient as a fuel source?
30:15 - The interplay of ketones and glucose
33:00 - How would someone use ketones on race day?
37:03 - How does someone adjust a fueling plan when including ketone esters
38:45 - Ketones and mental performance in races
Dopamine and Ultra endurance paper mentioned:
42:20 - Development of Ketone Esters and the history of Delta G
51:26 - Are Ketones used in the Professional Cycling Peloton?
55:35 - Ketones, EPO and Recovery
Ketones and EPO papers:
Ketones and Overreaching papers: https://pubmed.ncbi.nlm.nih.gov/31039280/
62:00 - Ketones in concussion and TBI
67:24 - How does Brian use Ketones day to day?
68:55 - What does sport and exercise look like for Brian at the moment?
69:55 - What are the learnings Brian took from using Supersapiens?
73:00 - What did Brian learn when using Delta G with Supersapiens?
73:50 - Are spikes from exercise or sauna an issue?
77:31 - Rush Round
83:33 - Outro
Second Meal Effect:https://blog.supersapiens.com/second-meal-effect/
Episode 29 - Tsgabu Grmay - First Ethiopian pro cyclist, Crying on the start line of the Tour de France, adapting nutrition and training to become better 10 years later
Tsgabu Grmay is a professional cyclist who rides for Jayco AlUla. Tsgabu is the first Ethiopian ever to ride the Tour de France. He is a 3x national road champion, 6x national time trial champion and a former African time trial champion. Tsgabu became the first Ethiopian to win an international cycling race when he won a stage of the Tour of Taiwan.
02:15 – Birthday announcement
03:20 – Community shoutouts
Marco’s substack mentioned: https://marcoaltini.substack.com/
Marco’s HRV and glucose article: https://marcoaltini.substack.com/p/insights-from-continuous-glucose
05:50 – Xylon’s Durban IRONMAN 70.3 recap
07:44 – Xylon recommits to gym
09:08 – Episode starts
10:52 – Tsgabu’s racing plans
11:28 – Race and training planning for professional cycling teams
13:55 – Tsgabu’s running
14:45 – How did Tsgabu start running?
16:19 – How did Tsgabu start cycling?
19:37 – What was growing up like in Ethiopia?
20:49 – How did Tsgabu’s father get into cycling?
22:15 – When did Tsgabu’s doors towards a pro career start opening?
24:17 – How did Tsgabu’s career change once he decided he wanted to pursue a pro career more seriously?
31:52 – Tsgabu’s opportunities and people who believed in him.
36:18 – Why are Ethiopian cyclists succeeding when other East African countries are not producing cyclists?
40:13 – Has African cycling grown and improved since Tsgabu first arrived in the European peloton?
42:26 – What has changed for Tsgabu and his family based on his financial opportunity in cycling?
44:45 – When did Tsgabu start to feel like he had matured from a cycling perspective?
48:07 – What is Tsgabu’s next phase in cycling, is it mentorship?
50:13 – Why does Tsgabu want to mentor young African cyclists?
52:30 – What is Tsgabu’s proudest moment in cycling?
54:16 – What was Tsgabu’s first Tour de France like?
55:47 – Does Tsgabu feel the pressure of representing Africa or Ethiopia in the peloton?
57:13 – What were the mistakes Tsgabu made in training at altitude?
58:21 – What has Tsgabu used from Supersapiens?
64:22 – Rush Round
71:09 – Outro
Episode 28 – Skye Moench – The Business of Triathlon, Rivalry in Men’s vs Women’s Triathlon, Financially going from Age Grouper to Pro
Skye is a professional Ironman triathlete who quit a well-paying accounting job in pursuit of her dreams. She worked two jobs to put herself through college and graduated at 22 with a masters degree. She officially became a pro triathlete in 2016 and has since won multiple professional races in the 70.3 and full distance ironman. Her debut at Kona last year saw an impressive 9th place despite some GI issues. Skye describes herself as a purple lover.
02:15 – Skye’s podcast launch announcement
02:50 – Community Shoutouts
04:50 – Training update from Dave and Xylon.
09:10 – Episode starts.
09:51 – How and Why Skye became known for the color purple.
11:15 – Quitting accounting to become a professional triathlete.
13:30 – What does life post triathlon look like for Skye?
16:20 – Transitioning from amateur to professional triathlon.
17:40 – Did Skye have doubts when she initially became a pro?
19:50 – Changing coaches and how to do this.
23:48 – How are things progressing for Skye with her new coach?
25:30 – Is Skye more data or more feel focused?
27:00 – Jobs Skye had during college?
28:45 – How did Skye get into triathlon at all?
31:00 – The business side of being a professional triathlete.
37:18 – What happened with Skye’s bike crash?
39:43 – The transition of getting a professional license and earning enough to live a full time triathlete life.
43:24 – What did training weeks look like while working part time compared to things now?
48:05 – How many hours does Skye train a week?
48:33 – Skye’s thoughts on the PTO
52:45 – Skye’s fueling strategy and GI issues in Kona
55:47 – What did preparation for Kona look like and what were the differences to other races?
61:30 – Skye’s thoughts on changing locations for the IM world championships
63:45 – Behavior and rivalry in Men’s vs Women’s fields.
65:30 – Men’s vs women’s fields in triathlon and what’s the difference?
70:49 – Skye’s learnings from using Supersapiens
73:08 – Skye’s advice for new users.
76:10 – Rush Round
84:45 – Outro
Episode 27 - How long should you be recovering after an endurance event?
In this episode David and Xylon discuss recovery from a long edurance event and the factors that comprize it.
00:35 – Weather chat
02:35 – Episode starts0
6:30 – Is recovery part of the event you do?
09:10 – Is recovery different when you are doing a new distance?
12:13 – Training age and load tolerance.
17:30 – Stress tolerance and load imposed from non-training factors.
18:26 – HRV discussion
21:02 – Muscle soreness vs hormonal recovery
26:10 – Nutrition, hydration, and their role in recovery.
28:38 – Should you be weighing yourself pre and post training?
Recovery blog David mentions: https://blog.supersapiens.com/recovery-fueling-and-glycogen-resynthesis/
31:24 – The roles of carbohydrates and protein in recovery
33:55 – Adaptation vs Optimization
37:00 – Applying appropriate stimulus and recovery from big training sessions
41:30 – The role of sleep in recovery
Creatine Blog David Mentions: https://blog.supersapiens.com/creatine-and-glucose-levels/
Episode 26 - Tao Geoghegan Hart - Health vs Output, Fueling in the Peloton, Overnight Glucose
Tao Geoghegan Hart is a professional cyclist with Ineos Granadiers who showed his potential from an early age when he was one of the best junior riders in the world. His development continued steadily in the pro ranks until he came of age in 2020, winning the Giro d’Italia, cycling’s second biggest race after the Tour de France. Tao is a deep thinker and an advocate for justice. He’s always spoken out in support of the growth of women’s cycling and inclusivity in the sport as a whole.
02:45 – Oats challenge
04:25 – Community Shoutouts
13:00 – Episode starts
14:20 – Tao on training camp
17:18 – What is a training camp and what are the goals?
20:20 – How much change in training is there on a training camp?
23:17 – What does Tao attribute his recent success to?
27:14 – What is the process of changing coaches and what is the implication of this?
30:35 – Tao’s first experiences with Team Sky
33:15 – What are Tao’s reflection on his time with Ineos
37:24 – How was Tao talent identified?
41:39 – How has Tao’s early development impacted his current performances? 46:06 – What was Tao’s childhood like?
48:46 – How did Tao end up an Arsenal fan?
49:55 – What are Tao’s observations of the development of Women’s sport?
56:53 – Should all world tour teams have a Women’s team?
60:45 – Tao’s Tour d’Italia win
69:45 – What has Tao seen change in nutrition during his time in cycling?
75:10 – How often does Tao eat in race?
80:30 – What is the first thing Tao will do if Arsenal win the Premier League? 81:15 – Rush Round
89:10 - Outro
Episode 25 - Phil Southerland - Supersapiens Founder and CEO, how SS came to exist and the future of CGM
Today, we’re talking to Phil Southerland, CEO and Founder of Supersapiens. As founder of the all-diabetes cycling team starting with the Team Type 1 Foundation and then Team Novo Nordis. Phil has leveraged CGM to help to deliver hope and inspiration for people with diabetes. Through that experience, he pioneered getting CGM to the bike computer, which enabled a new class of speed for the Team Novo Nordisk athletes. The value of real-time glucose data right there on their bikes was off the charts, and Phil knew there was a need for this in the market. It guided their nutrition strategies, their in-competition fueling, and helped them manage their overall energy and performance output. In 2019, a partnership was formed with Abbott to bring the world’s first minute-by-minute glucose biosensor to the sports world. That’s how Supersapiens was born.
02:28 – Community Shoutouts
04:57 – Fanni Szalai is the athlete David forgets the name of
12:30 – Interview starts
13:53 – What made Phil want to bring CGM to people without diabetes?
16:07 – What made Phil think that CGM would be valuable in people without diabetes?
19:12 – Is Phil uniquely position to bring CGM to the masses?
22:20 – Is CGM use in people without diabetes removing resources from people with diabetes?
26:23 – Learnings that people with diabetes can take from people without diabetes from a glucose perspective
30:26 – Athletes using CGMs normalizing their use for people with diabetes
32:24 – How is Phil’s marathon training for London marathon going?
36:40 – Phil’s roll in Xylon doing Kona
38:05 – What does a day in Phil’s life look like?
44:20 – Does Phil want his children to go into cycling?
48:34 – What has Phil learned about glucose since starting Supersapiens?
55:33 – Where does Phil see glucose monitoring going in the next few years?
65:57 – The impact of feedback on behavior change and CGM’s role in this
66:48 – Discussion of marathon training.
75:44 – Phil’s history of marathon running
78:11 – Phil’s history of broken bones
79:31 – Who is the coolest athlete Phil has talked to during his time at Supersapiens?
82:00 – Where did Phil think Supersapiens would be at this point versus where it is?
87:29 – Rush Round
98:10 – Outro
Episode 24 - Matt Fox Matt Fox – Chasing a sub 2:20 Marathon, Cramping and Making Content
Matt is the Founder and content director of Sweat Elite as well as being an accomplished runner. Matt has run 1:48.36 for 800m, 3:46.83 for 1500m, 30:41 for 10k, 66:48 for the half marathon and 2:20:48 for the marathon. He is also a relentless cramper and triathlon fan.
02:11 – Community shoutouts
10:40 – Episode starts
11:39 – Discussion of different training and paces for middle distance and long distance
13:42 – How did Matt start in sport?17:21 – What did Matt do between quitting middle distance and starting marathoning?
19:22 – What motivated Matt to start running marathons?
23:02 – How did Matt progress so quickly from a 3hr marathon to 2:43 marathon
28:33 – How did Matt progress down to a 2:20 marathon
32:12 – How did Matt end up training with Steve Ovett?
35:28 – Matt’s efforts at the Osaka marathon39:43 – What was Matt’s fueling strategy for Osaka?
44:17 – What is Matt doing to prepare for London marathon only 8 weeks after Osaka marathon
47:17 – Xylon discusses cramping with Matt, is Matt cramp prone?
51:34 – What is Sweat Elite and how did Matt start it?
55:10 – How does Matt get his more hard to get guests?
59:44 – What is Matt’s favorite video or interview he has done?
62:45 – Does Matt have any bucket list interview or video subjects?66:00 – Where does Matt call home at the moment?
66:37 – How did Matt get interested in triathlon?70:20 – What is it like spending time in Kenya for training?
76:07 – What is the biggest learning Matt has taken away from using Supersapiens?
81:00 – Rush Round
86:00 – Outro
Link to Sweat Elite Podcast
Link to Sweat Elite YouTube Page
Episode 23 - Dr Megan Walker – Over 120g/hr of carbohydrates for 10hrs, Female’s Glucose, Training while balancing Life Battery
Megan is a Doctor in the Royal Air Force as well as riding for the Pro-Noctis Heidi Kjeldsen 200 Degrees Coffee Cycling Team in the UK. Despite facing multiple challenges in her athletic life, she never gave up and is in pursuit of her dream. She is a self admitted sun and peanut butter lover.
01:30 – Xylon’s recent achievements
03:00 – Dave’s training
03:55 – Community shoutouts
08:20 – Episode starts
09:40 – Megan’s academic journey
10:48 – How Megan decided to do medicine
12:55 – Megan’s military training
13:27 – Why Megan went into the armed forces and how she became an elite athlete in the UK armed forces
14:55 – What was harder; military training, elite athlete training or medical school?
16:35 – How many hours a week was Megan training last year?
18:16 – How did Megan attract the attention of a professional cycling team?
20:10 – What did Megan’s officer training look like?
22:07 – What was Megan’s glucose like during medical training and officer training
24:10 – Nightshift struggles
26:02 – Differences between women’s and men’s podiums
27:07 – What was Megan’s sporting background prior to Mallorca 312
29:52 – What was Megan’s trajectory post Mallorca 312
31:29 – How was Megan’s early experience in the peloton
33:55 – How far does Megan want to go in cycling
35:50 – What does Megan’s RAF position mean for her medical career choices?
37:10 – How was Megan’s learning curve with Supersapiens
38:45 – Necessity to set your GPZ as a Supersapiens User
39:32 – How did Megan approach her initial Supersapiens use?
41:28 – How did Megan change her fueling as a result of Supersapiens?
43:15 – Training load and glucose observations
44:05 – Megan’s observations of increased training load and her glucose
48:00 – Refueling post training
48:43 – Xylon’s observations around his recent Ironman efforts and his glucose
51:23 – Strava chat
51:51 – What advice would Megan give to new Supersapiens users?
53:43 – What surprised Megan most when initially using Supersapiens?
55:07 – How long before training does Megan eat?
56:20 – Megan’s intaking more than 120g/hr of carbohydrates for Mallorca 312
59:17 – Rush Round
66:45 – Outro
Paper Dave Mentioned about low glucose etc in young Women:
Blog on Megan
Episode 22 - Jack Thompson - Everesting every week, carbohydrate periodization and dealing with mental challenges in sport and life
Jack joins us to talk about his 2022 project. We talk Everesting, prepping for the year, nutrition and what things look like for Jack going forward.
Enjoy, and please see the links below for blogs on Jack, his website and where you can donate.
01:33 – Community shoutouts and Supersapiens’ opportunity with the NBA Launchpad
05:53 – Dave and Xylon’s upcoming events
09:23 – Episode start
10:55 – How did Jack find Everesting weekly for the year
12:30 – What is Everesting?
13:11 – How did Jack choose his climbs for Everesting?
14:20 – What was Jack’s favorite climb of the year?
15:05 – A year’s worth of memories
16:00 – When was the dark spot of the year and how was it?
17:45 – Did Jack’s body adapt to Everesting?
19:21 – How did Jack start cycling?
21:09 – How did Jack end up in Girona?
22:15 – Jack’s background and how he got into his current life
24:02 – Jack’s body shape and size and cycling
25:55 – Has Jack inspired more traditional professional cyclists?
27:30 – The role of the content creator athlete in the future
31:18 – How does Jack navigate things going wrong whilst out cycling?
33:43 – Did Jack read all the messages he got from people about how much he is helping them?
35:30 – Jack’s recovery from drug addiction
38:02 – Is there something about addiction that empowers endurance performance?
40:27 – What is Jack’s mental health journey?
42:17 – How was Everesting when he was struggling with his personal life?
44:20 – Did Jack do mostly solo or grouped Everesting attempts?
45:33 – Did Jack do multiple Everests in a week?
47:28 – What did Jack’s weeks through the year look like?
50:50 – How did Jack’s body change across the year?
51:49 – Jack’s fueling throughout the year
53:43 – What did Jack learn about nutrition this year?
55:26 – Jack’s food across a day of Everesting
58:29 – Jack’s gut training
59:55 – Jack’s preparation for the year
61:10 – Jack’s future projects and plans
63:45 – How does Jack’s history with mental health impact his choices around projects
65:41 – What’s Jack’s diet like now that he’s on some time off?
67:50 – What’s Jack’s new hobby?
69:37 – How did having Supersapiens help Jack throughout his year?
71:04 – How did Jack’s glucose change across the year?
72:40 – Rush Round for Everesting
73:03 – Jack’s fastest and slowest times for Everesting
73:55 – What were Jack’s Training Peaks numbers during the year?
76:33 – Jack’s worst day Everesting
83:50 – Outro
Link for Donations:
Blogs on Jack:
Episode 21 - Jared Fair SVP of Finance Supersapiens – Glucose in Esports, Moustaches and life in Guantanamo Bay.
Jared previously worked as a business consultant, fitness coach and life coach. He is also an ex golf pro, pickleball aficionado and has lived in Cuba, twice. Additionally recently retired from twitch streaming Call of Duty and is the supporting organism for one of the world’s best moustaches.
01:00 – Xylon gets outrun by children
02:02 – Community shoutouts
05:33 – Dave’s training
09:00 – Episode starts
10:25 – How did Jared end up living in Cuba?
11:55 – Why did Jared return to Cuba?
12:21 – What was the culture like on in Guantanamo Bay?
15:15 – What are the big influences Jared has taken from living in Cuba?
16:05 – How are Cuban sandwiches from a glucose perspective?
17:22 – What it was like being in Guantanamo Bay when 9/11 happened?
19:46 – How long has Jared been with Supersapiens and what does his role entail?
21:00 – How did Jared meet his boss at Supersapiens?
22:20 – How and why did Jared join Supersapiens?
23:49 – Why did Jared choose to study finance?
27:12 – How did Jared end up being a golf pro?
32:20 – Does Jared still play much golf?
33:33 – What is Jared’s sporting background?
37:10 – What was Jared’s handicap?
37:45 – What level of golf did Jared play at?
38:30 – How did Jared get into videogames?
40:55 – What was the driver for Jared to start streaming his gaming onto twitch?41:54 – What is the appeal for professional athletes playing so many videogames?44:48 – Xylon learns what Pickleball is
49:20 – Has Jared ever been interested in coaching sports?
50:30 – How has Jared found being involved in a startup like Supersapiens?
53:44 – Jared’s current crossfit training?
55:20 – Jared’s experience using Supersapiens in crossfit and life
61:30 – What are some of the learning s Jared has taken from Supersapiens
63:33 – What impact do crossfit and sleep have on Jared’s glucose
67:27 – What did Jared notice about his glucose whilst playing videogames?
69:33 – Rush Round
77:55 – Outro
Episode 20 - Ryan Collins World Record Ultracyclist & Nutritional Physiologist - fueling every 48mins & 10 secs, 8.5hr indoor rides and how to experiment with your fueling
We’re talking to Ryan Collins from Maryland in the US. In 2017, Ryan was invited to the Olympic training center in a bid to make it to the Olympics but an accident with a car ended that dream. His dedication through surgery then rehab saw him come back to win the USA 12-hour TT national championships and setting an age group record in the World Time Trial Championship. In 2020 he held three World Records: 6hr, 100k, 200k & broke the maryland cross state record Nth to Sth by over 2hrs.in 2022 Ryan set the 12hr continental record and won12hr national and international titles. Ryan Holds an MBA and is a nutritional physiologist.
2:00 – David’s London Marathon training
5:00 – Strava chat – Xylon making too many events
5:44 – Xylon’s training
8:35 – Community shoutouts
18:06 – Episode starts
19:07 – What is a Nutritional Physiologist?
19:33 – How did Ryan come to use Supersapiens?
21:04 – What else aside from Supersapiens has caught Ryan’s eye from a nutritional trend point of view?
22:10 – How Ryan built his own sports nutrition drink
23:38 – What is in Ryan’s sports nutrition drink?
24:07 – What is Ryan’s nutrition strategy for his different events; 6hr, 12hr, 100km
25:00 – How many carbohydrates does Ryan take per hour?
25:50 – Why does Ryan use liquids only during a 6hr event?
26:58 – How did Ryan use Supersapiens to dial in his nutrition for his different events?
32:20 – When did Ryan start cycling?
36:57 – How much cycling was Ryan doing once he was allowed back on the bike post-accident?
38:33 – How did Ryan’s accident happen?
40:13 – What was the year between 12hr efforts like for Ryan?
41:42 – What was the trajectory like post 12hr world record?
43:40 – What are Ryan’s 2023 goals?
45:01 – What does Ryan’s mental preparation for his events look like?
49:10 – How does Ryan make his work his travel and training work?
51:55 – What does Ryan do for work?
52:35 – What community work does Ryan do?
54:40 – What drives Ryan to want to do some much community work?
55:36 – What does a training week look like for Ryan?
57:49 – How many hours a week does Ryan train?
58:11 – How long is the longest time Ryan has spent on a bike trainer?
59:00 – Does Ryan do short explosive work in his training?
61:29 – What are the biggest learnings Ryan has taken from using Supersapiens?
66:55 – What did Ryan change his pre-workout fuel to?
68:35 – How much rice does Ryan go through in a week?
69:43 – How Ryan uses live glucose visibility specifically
71:30 – Rush Round
82:43 – OutroScientific Study using Supersapiens Mentioned in Intro - https://www.tandfonline.com/doi/full/10.1080/17461391.2023.2174452
Article Ryan Mentions - https://pubmed.ncbi.nlm.nih.gov/33772787/
Ryan’s Rice Cake Recipe - https://ryancwix.wixsite.com/racetothetop/post/the-ultimate-rice-cake
Episode 19 - Free Diver, Fatima Korok – Dealing with Stress, Finding Limits, Ongoing Learning and Ultimate Preparation
Fatima is a professional free diver and a 3 time world champion. In addition to being Hungary’s first world champion free diver, she holds 16 national records and has dived to a distance of 101m.
2:00 – Supersapiens in the Free-Diving World
2:35 – Community Shoutouts
5:38 – David’s training and Xylon’s question about his training
10:41 – David’s nutrition experimentation in preparation for London Marathon
13:00 – Episode starts
13:34 – Where is home for Fatima?
14:03 – How does training look for Fatima in the off-season?
14:40 – How did Fatima get into free-diving in Hungary?
20:10 – When did Fatima start free-diving?
36:14 – How does Fatima cope with the stress of the world championships?
41:34 – Can you adjust depth of planned dive in free-diving competitions?
44:55 – What are the disciplines of free-diving and what is the competition format?
48:41 – What are Fatima’s dive depth records?
59:40 – What goes in to training for free-diving?
65:20 – What does fueling look like for free-diving?
69:52 – What does a pre-dive meal look like?
70:20 – What time is a pre-dive meal for Fatima?
70:30 – What is the community of free-diving like?
73:32 – What is the dive reflex?
79:35 – Recap
Fatima’s Instagram: https://www.instagram.com/fatimakorok.freediver/
Episode 18 - James MacDonald: Fitting training for a 24hr world record around fulltime work, Don't quit at night or on top of a hill and using Supersapiens to ensure you've eaten enough in a day
James MacDonald is an ultra endurance cyclist who holds the record for the fastest solo ride from John O'Groats to Land's End AND back again, covering 2711 kilometres in 5 days, 18 hours, and 3 minutes. He has completed race across America where participants must ride 3000 miles across 12 states. By day he works as a customer engineer at Google.
03:05 – Community Shoutouts
07:23 – Insights into food events using Supersapiens
09:12 – Offseason training plan
11:15 – Xylon and Dave’s goals for 2023
16:33 – Episode Starts
17:14 – How does James fit his cycling in around his work
18:22 – How to be efficient in getting out for exercise
19:31 – What does a training week look like for James?
21:05 – What strategies does James use for nutrition given his work and training?
22:20 – How did James get into sport?
24:20 – Developing as a BMX rider and how it contributed to his current cycling
26:05 – Cycling John O’Groats to Land’s end and back
28:51 – Progressing from being a good cyclist to a very serious cyclist
31:00 – Most memorable moment from Race Across America
32:15 – What Drives James when things get hard on his events?
34:13 – The importance of support and crew in ultra-endurance events
36:32 – When you should and shouldn’t quit in ultra-endurance
37:34 – How did James his crew to join him and crew him?
43:39 – What has James’ toughest day on the bike been?
47:20 – What is “Project Kansas”?
49:19 – How does James fueling a multi-day event?
56:24 – What does nutrition leading into and during a 24hr world record attempt look like?
59:37 – What is the first meal post 24hr attempt James eats?
60:40 – When is James next attempt at the 24hr world record?
63:38 – What happened in James’ last 24hr attempt?
71:16 – What’s the worst part of a 24hr world record attempt?
72:37 – Mental approach to the 24hr attempt
77:50 – James’ favorite part of the Supersapiens app
80:25 – How James changed his fueling on the bike because of Supersapiens
81:55 – Carbohydrate intake for the 24hr attempt
82:35 – James’ approach to gut training
84:11 – Rush Round
92:50 – Wrap up
“Flex Wheeler” as Dave called Xylon during the episode:
Blog on James from Supersapiens Blog:
Link to Project Kansas website (including music)
Episode 17 - Kristina Skroce: How to approach learning with Supersapiens, differences between users, glucose performance zones and professional basketball
Kristina Skroce is a Sport Physiologist at Supersapiens and PhD student at University of Rihecka (Faculty of Medicine). Kristina has coached elite triathletes for the Italian and Croatian national teams and is a former coach at Team Novo Nordisk. She holds a Master’s of Science in Sports & Exercise from the university of Verona. Kristina has 12 publications and over 50 citations, no mean feat before you gain your PhD! She is a soon to be dog mother, lover of hiking and speaks an innumerable number of languages.
02:35 – Community Shoutouts
03:50 – Xylon and Dave’s training and racing. Dave has a huge hypo post 5k TT
13:21 – Interview starts
14:12 – What Kristina is researching in her PhD
15:09 – The benefits of being involved in a mixture of elite athletes and unwell patient populations
16:13 – The parallels between extreme disease physiology and extreme exercise
17:21 – How Kristina got involved with Supersapiens and what her role at the company involves.
18:46 – Why Kristina joined Supersapiens.
19:55 – What parameters are required to bring an athlete to elite levels of performance?
21:06 – Kristina’s sporting background and involvement in professional basketball
22:14 – What is better, basketball or endurance sports?
23:10 – What level Kristina played basketball at before having to stop
23:55 – Can the average athlete beat the naturally gifted athlete?
26:55 – Could Xylon beat Dave in a marathon?
28:04 – Could Dave beat Freddie Ovett in a marathon?
30:35 – The evolution from amateurism to professionalism to sport and who wins during different phases of that process.
31:44 – What Kristina really loves about working at Supersapiens.
34:20 – What are some of the learnings Kristina has taken from the elite athletes she helps as part of her role at Supersapiens?
36:50 – Our learnings around what is ‘normal’ in the context of CGM values in people without diabetics
39:29 – Differences in in glucose between the biological sexes.
42:03 – Differences between users in a cycling team on a training camp.
43:43 – Inter and intra individual differences in users
46:28 – Learnings from lab studies Kristina has done using Supersapiens
50:51 – Studies currently being done using Supersapiens
52:26 – Advice for new users to Supersapiens
54:23 – Why is stable glucose important?
58:17 – How Supersapiens approaches its work with professional teams and the need to limit variables
59:40 – Kristina’s favorite part of the Supersapiens app and the Dashboard
61:34 – What Kristina has learned from using Supersapiens personally
63:16 – Kristina’s realization of the impact of stress on her glucose
65:04 – Why context matters for glucose levels
67:07 – Low baseline glucose in Kristina and other users
69:30 – The difference between the level of glucose based on how you got there
70:20 – What glucose looks like during strength training
71:35 – How to use GPZ as a feature In the Supersapiens app
72:54 – How does a user know what to set their GPZ to?
75:22 – Rush round
78:22 – What are the medals behind Kristina?
81:00 – Outro
Episode 16 - Kristian Blummenfelt – Fueling Kona vs St George, Brick Sessions, Recovery nutrition and Running
Kristian Blummenfelt is the current Olympic triathlon champion, IRONMAN 70.3 WorldChampion, former IRONMAN world champion and current IRONMAN World Record holder. Kristian is also the first man to go under 7 hours for the IRONMAN distance and is part of the Norwegian hype train... BUT his biggest claim to fame is becoming the first person to beat Gustav Iden in his lucky hat, which we discuss in this episode.
2:35 – Community Shoutouts
3:04 – Patrick Lange and a new fastest IM marathon, shoe talk
5:34 – David running a fast 5k
6:51 – Xylon rides 200km to avoid going to the gym
8:13 – Question; Glucose vs Fat use between rest and different intensities of exercise
16:13 – Are calories on Strava Accurate?
18:34 – Interview starts
20:01 – What’s the hardest part of traveling and living away from home?
21:04 – What happens to Kristian’s house while he is travelling?
22:33 – What does Kristian miss most about Norway while travelling?
23:30 – How did Kristian start in sport?
27:07 – The journey from starting triathlon to the current day
28:36 – When did Kristian first meet Gustav?
30:32 – How is the post-race dynamic when one of Kristian or Gustav does well and the other does poorly in a race?
31:50 – Wanting to beat Gustav in his lucky hat and finally beating Gustav in a middle and long course triathlon
34:33 – How Kristian decides on a race calendar
35:30 – What does Kristian prefer; training or racing?
36:22 – Is there a showdown with Jan Fordeno on the horizon?
37:25 – Is the showdown what is required to go sub 7 in a race?
38:51 – Is it possible to go faster in Kona?
40:00 – Where are the big improvements in IM going to come from in the future?
41:20 – What do people misunderstand about Kristian’s training?
42:15 – What does fueling look like on a training day?
44:03 – How many gels and redbulls does Kristian consume in a year?
44:57 – How can Xylon have his cake and eat it too?
46:10 – Do Kristian and Gustav push extra calories in during training to help need less outside of training?
46:43 – Where do Kristian and Gustav source food from on the road?
48:29 – How does nutrition differ between Kona and St George?
51:26 – Kristian gives Xylon race nutrition advice
51:50 – Does Kristian carry emergency gels?
53:00 – What is Kristian’s favorite training location?
54:12 – Do Kristian and Gustav get input into locations for training camps?
54:54 – Kristian’s favorite training session
58:14 – What is the goal of THOSE BIG training sessions that Kristian and Gustav did pre-Kona
60:00 – Is it hard not to race the race simulation training sessions?
61:20 – Santara technology and what the genesis was
63:17 – How much input does Kristian get in to the Redbull formulation?
64:00 – What is the biggest learning Kristian has taken from using Supersapiens?
66:12 – What is the biggest change Kristian has made since using Supersapiens?
66:47 – What did the win in St George mean to Kristian post a somewhat disappointing Kona experience?
67:52 – Is winning on Kona Island the motivation?
68:51 – Kristian’s thoughts on the world championship moving around rather than being on Kona every year
71:18 – Does Kristian enjoy supporting on course when the women race?
72:28 – Rush Round
80:00 – Outro
Episode 15 - Gustav Iden - Winning Kona, Training on Feel vs Data and developing THOSE SHOES with ON.
Gustav Iden started his career in 2014 where he won both the Norwegian triathlon and Duathlon titles. He went on to score a top 10 in the junior world championships the following year. He is the current IRONMAN World Champion and course record holder in Kona, former multiple 70.3 world champion and a double WTS bronze medalist. He is part of the Norwegian hype train and won 10 out of 10 races wearing his lucky hat, which we will get into in this episode.
02:05 – Community shoutouts
07:00 – Movember chat
07:45 – David’s racing plans
08:35 – What hurt’s more 5k or a marathon
08:55 – Fueling for the 5k
09:45 – Xylon adopting Norwegian training
12:10 – Xylon’s birthday
12:50 – Interview starts
13:38 – Life on the road
14:14 – What does Gustav miss most when way from Norway?
14:37 – What is the hardest part of being away from home for so much of the year?
15:10 – How long can this all-consuming life of triathlon continue for Gustav?
16:30 – How is racing frequency decided upon for Gustav?
18:33 – Was the win at the PTO championship a breakthrough in confidence Gustav needed?
19:40 – Gustav’s game face on race day vs generally being relaxed
21:15 – Shirtless supporting of the women’s field
22:18 – Engaging with fans and being open about training and triathlon in general
24:33 – Gustav’s Kona nutrition plan
28:28 – Vomiting during a race simulation just before Kona
29:39 – Does Gustav do in fasted training?
32:03 – Does Gustav have days off?
32:55 – How does Gustav decide when to have a day off?
33:38 – What is the most misunderstood part of Gustav’s training?
35:20 – How did Gustav get into triathlon?
37:06 – How did Gustav decide on working with ON and how were his Kona shoes developed?
40:30 – Launching Santara Technology
43:05 – What are things like when Gustav or Kristian have a bad race and the other races well?
45:24 – What is the conversation like post a tough race?
46:25 – Being beaten in his lucky cap
47:05 – Does the cap stay now that it has been beaten?
47:50 – Honorary citizenship in Taiwan
48:20 – Gustav’s favorite training session
48:50 – Gustav’s least favorite training session
49:02 – Gustav’s favorite training location
49:20 – Which training session most frequently ends up in a race with Kristian
50:02 – What’s the biggest change Gustav has made since using Supersapiens
51:41 – Rush Round
56:00 – Outro
Episode 14 - Robby Ketchell - Engineering the fastest marathon in history and innovation in cycling with Team Sky
Robby Ketchell, is a data scientist in professional sports began with Garmin-Sharp Pro Cycling where he was the Director of Sports Science and was known as the team’s 'secret weapon' for the number of innovations he brought to the sport. Among his many technological achievements, Ketchell is the creator of the fastest speed suit in the world, the BAT Box (the world’s first on-board measuring device to replace a wind tunnel), and Platypus (cycling’s first big data analytics tool). Following Garmin, he joined Team Sky and the INEOS Grenadiers helping the teams win four Tour de France titles.
Most recently, Ketchell served as a critical member to the performance team for the INEOS 1:59 Challenge
1:43 – Community Shoutouts
3:36 – Xylon and David’s current training update
5:43 – Xylon starts strength training
6:05 – Strength training for health
8:18 – How to start strength training and not be sore
09:12 – Episode starts
10:33 – Is it better working with running or cycling
11:19 – How Robby got into cycling and his professional career
12:06 – How did Robby start working in professional cycling
16:47 – Robby’s studies and what they were in
17:40 – Robby’s transition from Pro cyclist, studying into working in pro cycling
18:34 – Robby’s pro cycling stats ranking
18:49 – Robby using his love for tech and innovation for marginal gains in his own cycling career
20:20 – When Ryder Hesjedal won the Giro d’Italia for Slipstream
22:01 – Preparing for the team time trial for Slipstream and not booking flights in case of jinxing the result
30:20 – Setting things up for the athlete to help them execute
31:21 – How Robby’s career unfolded
32:46 –Some of Robby’s failures that he took a lot away from; the Breaking 2 Project and gluing a helmet to rider’s head
36:50 – Transitioning from Slipsteam to Team Sky
38:25 – Robby’s role in Team Sky
44:53 – Robby’s favorite project he worked on. – Ineos 1:59 project
46:30 – Robby’s impetus to work on the Ineos 1:59 project
53:00 – Factors that really mattered for facilitating the Ineos 1:59 project
54:09 – What other venues were options for the Ineos 1:59 and why they chose Vienna
57:15 – Almost taking an Uber from Berlin to Vienna
60:00 – Why the Hauptallee was chosen for the Ineos 1:59 challenge
63:17 – The aerodynamic formation of the pacers
65:42 – The huge improvement of the aerodynamic formation change made
71:10 – How a marathon course is measured
77:53 – Engineering maximal elevation loss in the Ineos 1:59 project allowable
82:52 – Changing the road surface of the Hauptallee and banking the corners of the course
90:21 – How far did Eliud Kipchoge actually run in the Ineos 1:59 project?
95:40 – How are marathons actually timed?
96:25 – Why wasn’t the start time of the Ineos 1:59 optimal?
97:00 – Why may the formation have been an issue for Eliud?
98:00 – How long into the effort did Robby relax and realize that Eliud would run under 2 hours?
101:00 – How did Robby make the cover of Runner’s World?
109:55- Rush Round
114:45 – Outro
Episode 13 - Using Supersapiens to develop your next race fueling strategy, Kona and Berlin wrap up with a special guest
Bobby Julich joins David and Xylon to hear about their respective experiences at the Berlin Marathon and IRONMAN World Championships in Kona.
02:11 – David’s post marathon training protocol
03:43 – How bad is post marathon soreness and what impacts it?
06:00 – Bobby’s efforts at the Hincapie Gran Fondo
13:20 – Xylon’s training since Kona
14:20 – User question regarding the glucose score and drops in long endurance activities at variable pace? What drives glucose up?
21:54 – Intensity vs other causes of drops and relative changes in glucose vs low glucose and feeling poorly
23:18 – Berlin marathon
23:42 – Goals pre-race
24:14 – Days leading into the race and what they entailed
25:38 – Race Day pre-race
26:28 – What warm up do marathoners get to do pre-race
28:45 – What allowed David to pace so well and consistently? What did he focus on?
34:35 – The last few kilometers of a marathon and pacing
36:22 – How do you run a constant pace?
37:33 – What do you use on your watch to pace better?
39:14 – Post race or workout rushes and what drives them?
42:02 – Xylon’s marathon of travel to Kona
43:37 – Xylon’s training camp at Rocacorba cycling
44:24 – How Xylon approached the daunting task of a non-wetsuit swim
48:24 – When did things get crazy on the island?
49:50 – Bobby arriving on the island
53:26 – Bobby in person rather than on audio
54:01- Bobby’s impression of Xylon and his dress sense upon meeting him
57:45 – Bobby’s impression of triathlon bikes
60:40 – Bobby’s impressions of Ironman athletes, the magic of Mike Reilly’s “you are an ironman” and the seed is planted
62:00 – Bobby considering an Ironman
63:12 – Bobby’s impression of supershoes and what makes a supershoe?
67:15 – Race morning for Xylon and what it entailed
69:40 – The swim and swim start
71:30 – Xylon admits to never having finished a full ironman before
73:30 – T1 and Bike
75:04 – Xylon has to dismount due to back pain
77:08 – Process focused goals to perform
78:20 – Leaving T1 and Bobby’s thoughts on the stress of the mount line
82:30 – T2 and the carnage
83:30 – Planning and taking your time through aid stations and transitions to perform better
85:32 – The run leg
89:25 – Pacing properly at Kona
89:43 – Pro tip for nausea and gut issues
91:10 – Bobby enjoys watching the run and its emotion
92:50 – Bobby considers his Ironman debut
94:44 – Xylon finishes his run
100:30 – Supersapiens surprises Xylono by getting his wife into the finish area
101:20 – Pro tip for post-race nausea
104:00 – Bobby proposes a change to post race procedures for Ironman
104:30 – Bobby and the Supersapiens crew run into two guys from the mean streets of Bergen in a dark parking lot
Episode 12 - Nail your marathon fueling and avoid bonking
In this episode, David is here to help us learn about Marathon fueling. How to avoid the bonk and perfect your marathon nutrition plan. Marathon is unique in that it is close to anaerobic threshold - close to the fire without getting burned
3:13 – Community Shoutouts
5:00 – Teaser of upcoming episode
6:00 – Xylon and Dave’s training
7:45 – What happens when you have time off endurance training
10:35 – Episode starts
11:49 – Why is it so hard to get a marathon right?
14:53 – The interaction of psychology and physiology in marathons
18:03 – How do you know what marathon pace is?
21:10 – Should you practice race day fueling in training?
24:43 – Gut training, how do you do it and should you train fasted?
27:45 – What are the goals of fasted running and should you be running long without food?
32.10 – What is the right amount of carbohydrates to take in during a marathon?
34:30 – When should you start carbohydrate loading before a marathon? How much should you eat for carbohydrate loading?
37:50 – Why do marathoners carbohydrate load?
40:30 – What happens when you deplete glycogen stores?
43:30 – What should you eat when you are carbohydrate loading?
46:22 – Why you put on weight when you carbohydrate load
47:10 – Should you drink to thirst or have a schedule?
51:50 – Do most people underfuel for a marathon?
54:49 – Do you fuel differently for different courses?
57:21 – Should you front load your nutrition strategy?
61:25 – Why do people swish and spit carbohydrates?
62:00 – Does caffeine help a marathon? How do you use caffeine in a marathon?
65:05 – Post marathon recovery fueling?
Discussed during the episode:
Gut training blog: https://blog.supersapiens.com/how-do-you-train-your-gut/
Scientific article on pre-exercise eating and fasted training: https://pubmed.ncbi.nlm.nih.gov/33198277/
Blog with what Dave ate pre-marathon for Boston: https://blog.supersapiens.com/running-boston-marathon/Book Dave mentioned (Endure by Alex Hutchinson) https://www.amazon.co.uk/Endure-Curiously-Elastic-Limits-Performance/dp/0008277060
Book Dave mentioned on over drinking
Episode 11- Andy Blow (Co-founder and CEO of Precision Fuel & Hydration): Fueling in the heat, insights from elite athletes & their fueling and how he ruined his sleep lowering his carbohydrate intake
Andy Blow has a degree in exercise and sports science from the university of Bath and previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. Andy was an elite level triathlete in his younger days, finishing in the top-10 of Ironman and IM 70.3 races, as well as winning an age-grouper Xterra World title. Andy has publications in the BMJ journals, Journal of the International Society of Sports Nutrition and Journal of the Endocrine Society.
06:22 - Interview Starts
07:42 – Andy’s reason for going into Sport Science
10:38 – How and why Andy started researching muscle cramping
11:44 – How Andy started working in Formula 1
14:23 – What is nutrition like for Formula 1 Drivers?
16:45 – What does physical preparation for Formula 1 look like?
17:57 – Eugene Laverty’s use of Supersapiens and what he has changed as a result
19:07 – Being in the worst shape at the most important time of the season in team and motor sports compared to endurance training.
21:48 – Knowing if you have done enough or too much as an endurance athlete
24:52 – What causes cramps?
38:25 – How do you change your fueling plan in the heat?
45:14 – How does humidity impact your fueling plan?
47:36 – Advice for racing in the heat
54:50 – Racing to win vs Performing well
60:04 – Andy’s Supersapiens use and what he has learned from it
65:25 – How Precision Fuel & Hydration is using Supersapiens in working with athletes to dial in their fueling
68:22 – Why CGM helps people change their behavior
71:18 – Andy’s experience with rebound hypoglycemia and how he changed his fueling to avoid it
73:10 – Who has the best glucose in the PF&H office?
74:00 – Who has the worst glucose in the PF&H office?
77:34 – Football players using sports nutrition mid game
83:30 – Rush Round
90:10 – Outro
Episode 10 - Emma Pallant-Browne: Switching from solids to liquids, less sugar in the evening to improve recovery and how she overcame racing in heat
Emma is a 2x World Duathlon Champ, World Aquathlon Champ, Silver medalist IRONMAN 70.3 World Championships, Current IRONMAN 70.3 European Champion, this year she’s also won Ironman 70.3’s Zell am See, Mallorca and Challenge Riccione. Over the past six years has won countless Challenge and IRONMAN middle distance races.
01:20 – David’s Berlin prep, carb loading and fueling plan, changing from pace to HR & feel in training
04:19 – Xylon’s training and doing Kona
06:33 – User emails and questions
07:11 – User question about rushes
12:57 – Interview
14:00 – Emma’s start in sport
15:13 – Studying Physiotherapy
15:45 – Current training, racing and travel schedule
16:45 – Emma’s decision making for choosing races
17:25 – Deciding on what Emma’s “A” races are
18:25 – Wanting to race the best in the world
19:11 – Clash Miami and heat/humidity issues
21:05 – Thoughts on moving up to full ironman distance
22:32 – Emma’s supporting at IM South Africa
23:12 – Thoughts around missing out on the Collins Cup
25:05 – The environment of support in the women’s triathlon field
26:46 – Ongoing learning in triathlon
28:06 – The decision to transition coaches and bike positioning
30:53 – Living with a triathlon coach
31:48 – What does a typical training week look like
33:26 – How easy is easy training? And what is the goal of easy training sessions.
34:45 – Emma’s favourite training session
35:50 – Emma’s least favourite training session
36:10 – The decision to use Supersapiens
37:10 – What she has changed since using Supersapiens
38:30 – The difference between solids and liquids and the value of live visibility
39:10 – Who has more 100 glucose scores in the house
40:00 – Rush round
45:10 – Outro
Episode 9 - Dr Federico Fontana: Science innovation in a startup, how Supersapiens approaches scientific development and glucose rushes from legumes
In this episode we chat to Dr Federico Fontana and get a behind the scenes look into how Supersapiens approaches scientific development.
00:48 – Interview
02:30 – Fede’s academic path to get to his current position.
03:43 – Fede’s PhD studies and how it influenced his decision to move into industry
06:30 – How Supersapiens is using statistics to drive understanding of glucose metabolism in people without diabetes and develop innovations for users
08:42 – Fede’s involvement in rugby and Olympic weightlifting
11:02 – How Fede got interested in Olympic Weightlifting and his sporting background
13:40 – How Fede got involved in Supersapiens
15:30 – Fede’s process for helping the science team at Supersapiens develop scientific innovations
20:14 – How the scientific community were wrong in assuming glucose levels were stable and tightly controlled in individuals without diabetes
23:15 – Using large field-based studies vs smaller tightly controlled lab-based studies
25:04 – How Supersapiens is supporting scientific institutions in their research.
30:21 – How Fede’s role at Supersapiens is a dream role for him
35:00 – Sneak peaks for upcoming developments from the Science team looking at training load, recovery, CGM in athletes and more.
40:20 – Fede’s research and involvement in Tor des Geants
45:46 – Fede’s current training regime
47:12 – Fede’s biggest surprises and learnings since starting with Supersapiens
49:58 – Inter-individual differences in sensitivity to glucose and rebound hypoglycemia
51:16 – Fede’s personal glucose patterns and what learnings this has informed
52:38 – Fede’s biggest learnings around glucose since starting using Supersapiens
55:27 – Fede’s glucose behavior since becoming a new father
57:13 – Fede’s fueling given having to train before breakfast in intense or easy sessions
60:20 – Rush Round
66:22 – Outro
Episode 8 - Matthew Marquardt: Training with data to race on feel, 125 grams of carbohydrate an hour and challenging the Ironman pro field while in medical school
We have an insightful chat with the impressive Matthew Marquardt. How is he balancing racing triathlon at a high level while going to medical school? When we say "racing at a high level," we mean he is racing as an amateur while beating professionals. Matthew talks about his training weeks, nutrition and what he is doing in preparation for IRONMAN Kona and St George.
01:00 – Xylon and Dave training talk
04:43 – Community Shoutouts
09:45 – Interview
10:50 – Matthew’s sporting journey
15:15 – Matthew’s thoughts on balancing a medical career with a potential pro-triathlon career
18:10 – Matthew’s family and their thoughts on his triathlon and medical careers
18:51 – Matthew’s medical career path thoughts
19:43 – What a training week looks like for Matthew during medical school
21:03 – Reviewing fueling strategies from St. George and other races using Supersapiens
23:09 – Is there a difference in needs of an elite and non-elite Ironman athlete in terms of carbohydrate requirements per hour in a race
Paper on mountain runners using 120g/hr of carbohydrates https://pubmed.ncbi.nlm.nih.gov/32403259/
27:37 – Matthew’s efforts riding across the USA
36:41 – Matthew’s heat preparation for Kona
39:10 – Matthew’s Kona training
40:55 – Matthew’s racing schedule and how he decides racing frequency
43:27 – Matthew’s thoughts on turning pro
45:25 – Matthew’s thoughts on training with data and racing on feel
49:22 – Some results of Matthew’s
51:17 – Matthew’s favorite leg of the triathlon
52:14 – What’s harder medical school exams or an Ironman?
53:29 – Are medical students or pro triathletes more competitive?
53:46 – How do you manage medical school without coffee?
54:38 – Matthew’s favorite medical system
54:52 – How has Supersapiens use changed for Matthew over his time on sensor?
56:50 – Using Supersapiens for Recovery
57:50 – Matthew’s thoughts on using the Supersapiens Energy Band
60:00 – Advice for Users
Matthew’s blog mentioned in the podcast https://blog.supersapiens.com/why-am-i-tired-fatigue-or-low-glucose/
61:38 – Rush Round Revisited
For more on radiation and bananas look into “Banana Equivalent Dose”
63:49 – Most positive behavior change since using Supersapiens
65:30 – Review/outro
67:59 – Importance of eating slowly
Episode 7 - How to dial in your race day fueling plan
2:30 – How do you design a fueling plan
14:54 – What are simple carbohydrates and examples of these?
15:53 – Do you need to drink when you take a gel?
18:05 – How does heat impact your fluid intake plan?
20:25 – Do nutrition plans differ between sports?
24:21 – How can you use Supersapiens to dial in your nutrition plan?
27:58 – Using the Supersapiens Glucose Score to evaluate your race fueling.
29:55 – How do you know if you should change your fueling plan?
34:10 – How does your hydration plan impact your nutrition plan?
36:38 – Xylon’s last Ironman experience
39:50 – What causes cramping?
43:04 – Summary
Nutrition guidelines: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628334/
Blog about David’s Boston nutrition: https://blog.supersapiens.com/running-boston-marathon/
Pre race blogs: https://blog.supersapiens.com/best-time-to-eat-before-exercise/ https://blog.supersapiens.com/4-reasons-not-to-fuel-within-2-hours-of-a-workout/
Skye Moench blog: https://blog.supersapiens.com/skye-moench-integrating-cgm-to-her-fueling-strategy/
Mashed potatoes vs Gels paper: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00567.2019
Episode 6 - Bobby Julich: Technological advancement in cycling, Women's Cycling and his favorite bike setup of all time
Bobby Julich is a former world-class professional cyclist who is a podium finisher in the Tour de France and an Olympic medalist. He won the silver medal in the 2004 Olympic individual time trial. Since retiring, he’s held coaching positions at some of the best cycling teams in the world like, Team Saxo Bank, Team Sky, Team BMC and Tinkoff. Bobby is part of the Supersapiens team in his role as Program Manager for elite athletes and coaches.
2:40 – Community shoutouts
9:05 – Xylon asks David about his glucose from a recent run
14:30 – Interview
15:33 – Bobby’s own podcast
21:00 – Bobby’s observations on the changes in technology over his time in cycling
26:23 – Bobby’s favourite ever bike setup for the time
28:08 – What it is like to look at today’s riders compared to his own career
32:16 – Bobby’s injuries and heart condition
43:17 – How Bobby started cycling
49:12 – Bobby’s first Europe trip
51:20 – Other team members for Bobby’s first trip to Europe
53:42 – Bobby’s thoughts on the new generation of multidiscipline cyclists
57:00 – Bobby’s thoughts on the genesis of this new generation of cyclists
59:40 – Bobby’s thoughts on the current state of Women’s cycling
63:30 – Would Bobby let his daughters be professional cyclists
69:11 – Superaspiens’ role in getting Bobby riding more
70:50 – New user experience with Supersapiens
71:57 – Experimenting with Superaspiens
72:22 – Undereating in his career
73:28 – Using live glucose
74:12 – Coaching using Supersapiens
76:00 – worst part of working at Supersapiens
78:01 – Drawing comparisons between CGM technology and powermeters
78:47 – Future of CGM in sport and society
79:34 – Bobby’s thoughts on today’s cyclists and weight management
86:20 – Low glucose and cranky moods
87:30 – Rush Round
Episode 5 - Rachel Neylan: Creating an elite sporting career, a curiosity for health and performance and the evolution of women's cycling
In this episode, we’re talking to Rachel Neylan, Professional cyclist for team Cofidis. In her early twenties, Rachel was a Physiotherapist with Australian national teams but knew she was on the wrong side of the fence and had a burning desire to be a world class athlete and an Olympian herself. In 2010 without a pro contract and a little bit of savings, she packed her bags to Europe in chase of a dream of becoming a professional cyclist. Through years and years of hard work, patience and determination she made it to the very top in cycling, earning a silver medal at the World Championships and achieving a lifelong dream of becoming an Olympian.
Rachel is also a health and sports industry advisor, winner of the inaugural Cadel Evans Great Ocean Road Race, Grand Prix de Plumelec-Morbihan and 6x World Championship representative for Australia.
2:32 – Tour de France Riders using Ice slushies for cooling
5:34 – Community
9:05 – Training discussion of time off and offseason vs not
15:00 – Rachel Neylan Introduction
16:17 – Rachel’s Sporting Beginning
18:00 – How Rachel got into Physiotherapy
20:14 – Track & Field experiences
21:30 – Transition from Track & Field to Cycling
28:05 – Moving to Europe
29:34 – Transitioning to becoming a Professional Cyclist
30:50 – Making the World Championships and Winning a Silver medal
33:04 – Career trajectory post World Championships Silver
34:35 – Making mistakes in training
35:36 – Getting hit by a car and bike accidents
37:01 – The difficult year of 2019
39:05 – Training during the Pandemic
41:47 – Professional Cycling for Women vs Men
45:10 – Tour de Femmes significance
46:13 – Career in 2022 and Beyond
47:26 – Rachel’s Wisdom and Mentoring
49:00 – Advice for a young Female Rider
49:39 – Normal Training Week
51:04 – Why Rachel Lives in Italy
53:17 – Biggest Change since Using Supersapiens
56:16 – Why Supersaspiens appealed to Rachel
58:23 – Rachel on Training Load
1:01:17 – Glucose Behavior when at Home vs Travelling
1:02:30 – Rush Round
1:10:00 – Summary
Episode 4 - Dr Howard Zisser: The History of Glucose Monitoring
Dr Howard Zisser joins us for a look at the origins of monitoring glucose and the evolution of technology in the field, specifically touching on the difference between blood and interstitial glucose.
2:15 - Community Shoutouts
12:46 - Early Continuous Glucose Monitors
15:37 - Accuracy and Precision of CGMs
19:55 - First time Glucose was Discovered
23:36 - First Glucose Measuring Device
25:18 - First Report of Measuring Glucose at the Boston Marathon (https://blog.supersapiens.com/the-first-evidence-of-glucose-monitoring-boston-marathon-1924/)
28:03 - Transition from Measure Glucose to Measuring it Continuously
31:18 - Using CGM to Learn About Your Body
33:48 - Glucose Measures in Those with and without Diabetes
36:28 - The Best Timing of Your Meal Pre-Exercise and Supersapiens’ Data (https://blog.supersapiens.com/best-time-to-eat-before-exercise/)
39:10 - Difference between Blood Glucose and CGM (https://blog.supersapiens.com/measuring-glucose-blood-versus-interstitial-fluid/)
41:20 - Is Blood Glucose Better than CGM and What is Most Important for Athletes
43:40 - How Howard Joined Supersapiens
50:18 - How Howard started using CGM technology and Exercising More
52:33 - What Howard has Learned from Using Supersapiens
55:00 - How Supersapiens is Learning from our Data and Athletes
55:58 - Advice for New Supersapiens Users (https://blog.supersapiens.com/play-with-your-food/)
60:05 - Advice for Advanced Supersapiens Users
63:20 - “Frequency Trumps Accuracy”
71:27 - Importance of CGM on Recovery
72:48 - Principles of Glucose Monitoring
74:48 - You Should Worry More About the Pattern than the Number
75:24 - Don’t Worry as Much about the Specific Number
76:50 - Use the Dashboard to Analyze your Glucose Patterns (https://blog.supersapiens.com/how-to-use-the-supersapiens-dashboard/)
78:08 - Analyze Deeply on Occasion, Glance Superficially Often
81:18 - Celebrate Defeat as Learning
82:28 - Figure Out How you Can Positively Influence your Glucose
84:22 - Rush Round
Episode 3 - Ashleigh Moolman-Pasio: Pro cyclist, finding CGM later in her career, what she’s learned and how she thinks about it as a chemical engineer
Ashleigh Moolman-Pasio is Professional cyclist with Team SD Worx.
She is a multiple Olympian, the inaugural UCI women’s Esports World Champion, Dog mum and chemical engineer.
Ashleigh is a multiple South African national champion, Commonwealth games medalist, as well as having won world stage races and been on a Grand Tour podium. This is in addition to running a cycling hotel and the Rocacorba collective.
05:15 - Community Shoutouts
11:55 - Ashleigh Moolman-Pasio Interview
16:58 - Engineering degree helping solve problems in women’s cycling
18:40 - Rocacorba Cycling
25:25 - Embracing change and evolution
30:00 - Never settling
36:10 - Priming before a race
38:15 - Using Zwift to test race fueling
42:30 - Joining Team SD Worx
46:50 - Upcoming Races for Ashleigh
48:15 - What brought Ashleigh to Spain?
52:14 - Rush Round
57:39 - Outro
Episode 2 - Eloise du Luart: on transitioning sports, jobs and overcoming an eating disorder to become a 70.3 Pro Triathlete
Eloise du Luart first turned professional in triathlon in 2015 off the back of impressive amateur racing where she became a Duathlon World Champion and a triathlon European age group World Champion. After 3 years of injury and illness she then regained her pro license in 2018. Last year she earned two top 10’s in Ironman 70.3’s racing and was recently second Cannes International festival triathlon Olympic distance race.
Following an eating disorder in her younger years, she’s become somewhat of an advocate for athletes and fueling correctly. In this episode, she talks about what led to that moment and what helped her through it. She also talks about what being pro means while executing on a demanding job as a Digital Marketing Manager.
2:00 - Community Shoutouts
10:15 – Eloise du Luart interview begins
15:15 – Played Lacrosse for England
20:25 – Developing an eating disorder
24:00 – Taking action
32:40 – Fueling correctly
41:05 – Working at Zwift
46:35 – Using Supersapiens for the first time
56:02 – Rush Round
Episode 1 - Introducing the new Supersapiens Podcast
We launched the Supersapiens Podcast to accelerate understanding of human performance. Listen in to connect with our community – a variety of athletes, experts, industry leaders, and Supersapiens just like you – and learn more about tracking and optimizing your body’s most important metrics for performance and recovery.
In this episode our hosts, Xylon van Eyck and David Lipman introduce themselves and talk about what you can expect from the Supersapiens podcast.
In this intro episode, we describe the three different formats the podcast will take on:
2) Athlete focus
3) Internal Supersapiens Team
Send us your story, guest and topic requests via email to david@supersapiens or join the Supersapiens Discord channel! And Help us grow! Sharing the pod is how we grow so share it with your training partner and help us grow.