As the weather heats up, endurance athletes start asking the same questions:

• What’s the best electrolyte?
• Which gel should I use?
• What’s the perfect sports drink?
• Why am I cramping?
• Why am I having GI issues?
• Why did I bonk during my race?

These questions seem reasonable, but they’re actually focused on the wrong thing.

The problem isn’t usually the product.

The problem is that most athletes are chasing products instead of building a fueling and hydration system.

The Wrong Question: What’s the Best Product?

One of the most common mistakes endurance athletes make is assuming there’s a magic product that will solve all of their hydration and fueling problems.

They spend months trying:

• new gels
• different electrolyte mixes
• sports drinks
• supplements
• real food options

But every time something doesn’t work, they move on to the next product.

The better question is:

What does my body actually need?

The answer is different for every athlete.

Why One Athlete’s Solution Can Be Another Athlete’s Problem

Endurance athletes often copy what their training partners, influencers, or professionals are using.

Unfortunately, hydration and fueling are highly individual.

For example:

• A heavy sweater may need a completely different hydration plan than a light sweater.
• A salty sweater may need far more sodium than another athlete.
• An Ironman athlete has different logistical challenges than a marathon runner.
• A cyclist can carry more nutrition than a runner.

What works perfectly for one athlete can be completely wrong for another.

Your Sweat Profile Comes First

Before choosing products, athletes should understand their sweat profile.

That means knowing:

• How much fluid you lose
• How much sodium you lose
• How intensity affects your losses
• How environmental conditions affect your losses

These numbers are not static.

Your hydration needs change based on:

• temperature
• humidity
• exercise intensity
• exercise duration
• fitness level

This is why guessing rarely works long-term.

Why Sweat Testing Matters

If you don’t know your sweat profile, you’re building a hydration plan on assumptions.

Sweat testing provides the foundation for creating a personalized fueling and hydration strategy.

It helps answer critical questions like:

• How much fluid should I drink per hour?
• How much sodium do I lose?
• How should my plan change in hot weather?
• Am I drinking too much or too little?

Without those answers, most athletes are simply guessing.

Build Your Formula Before Choosing Products

This is where most athletes get things backward.

Many people start with products and try to make them fit.

A better approach is:

1. Determine fluid needs
2. Determine sodium needs
3. Determine carbohydrate needs
4. Build the formula
5. Select products that fit the formula

The product becomes the tool—not the strategy.

This simple shift changes everything.

Collect Data, Then Do Something With It

Many athletes collect valuable data but never take action.

Think about how a coach analyzes training data:

• heart rate zones
• power output
• normalized power
• variability index
• training load

Nutrition works the same way.

The process should be:

• collect data
• create a plan
• test it in training
• review results
• adjust
• repeat

This is where confidence comes from—not from buying another product.

Confidence Comes From Having a System

The goal isn’t to know every sports nutrition product on the market.

The goal is to trust your plan.

When athletes know:

• their sweat profile
• their sodium needs
• their carbohydrate targets
• their hydration strategy

they stop guessing.

They stop chasing products.

And they start showing up to training and race day with confidence.

Ready to Build Your Personalized Fueling and Hydration System?

If you’re tired of trial and error, the Fueling and Hydration Bootcamp was built for you.

Inside the bootcamp, you’ll learn how to:

• Understand your sweat profile
• Calculate sodium needs
• Determine carbohydrate requirements
• Create a race-day fueling strategy
• Troubleshoot cramping and GI distress
• Build a hydration system you can trust

Because most athletes don’t need more nutrition information.

They need a system.

Stop chasing products and start building a plan that works for YOUR body.

Join the Fueling and Hydration Bootcamp

If you have spent any time around runners, cyclists, or triathletes, you have probably seen the tiny packets stuffed into jersey pockets, race belts, and hydration vests.

Energy gels have become one of the most common fueling tools in endurance sports but they are also one of the most confusing.

Which gel is best? Do you actually need them? What if they upset your stomach? Are expensive gels really better?

In this episode of the Find Your Edge podcast, Coach Chris Newport and dietetic intern Emily Qiu break down what endurance gels are, how they work, and how athletes can figure out what works best for their own body.

What Are Energy Gels?

Energy gels are portable sources of quick carbohydrates designed to support endurance exercise.

They are most commonly used during:

• long runs
• cycling rides
• triathlons
• marathons
• Ironman races
• ultra endurance events

Most gels contain:

• 20–50 grams of carbohydrates
• small amounts of sodium
• sometimes caffeine
• different types of sugars for absorption

Their main purpose is simple:

Provide fast, convenient energy during exercise.

Do You Have to Use Gels?

No.

This is one of the biggest misconceptions in endurance sports.

You do not have to use gels to fuel successfully. Some athletes prefer sports drinks, gummies, candy, real food, or liquid carbohydrates instead.

Gels are simply convenient.

They are lightweight, portable, easy to carry, and easy to consume while moving. That is why they are so popular in races and long workouts.

Why Fueling During Exercise Matters

One of the most important takeaways from the episode is this:

Fuel early and fuel consistently.

When athletes wait too long to eat, glycogen stores become depleted, which increases the risk of:

• bonking
• fatigue
• slowed pace
• poor decision-making
• GI distress
• late-race performance decline

For many athletes, a good starting point is around 30–60 grams of carbohydrate per hour, though experienced athletes may tolerate significantly more.

Why Every Gel Feels Different

If all gels are basically sugar, why do athletes have such strong opinions about them?

Because texture, flavor, carb sources, sodium content, and GI tolerance vary dramatically.

Some athletes prefer:

• thicker gels
• runnier gels
• fruity flavors
• neutral flavors
• caffeinated options
• more sodium
• fewer ingredients

And some athletes simply cannot tolerate certain products at all.

That is why testing during training matters so much.

Popular Gel Brands Explained

GU Energy Gel

GU is one of the most recognizable endurance gels on the market.

Most standard GU gels contain:

• ~100 calories
• ~23 grams of carbohydrates
• small amounts of sodium
• optional caffeine depending on flavor

GU uses carbohydrate sources like maltodextrin and fructose. Some versions, like Roctane, include more sodium and added amino acids.

Honey Stinger

Honey Stinger gels use ingredients like:

• honey
• tapioca syrup
• fruit-based carbohydrate sources

Some athletes prefer these because the ingredient list feels more familiar or “natural.”

Maurten

Maurten gels are known for their hydrogel technology and unique texture.

They are often marketed as easier on the stomach and use simple carbohydrate sources like glucose and fructose.

However, they are also among the most expensive gels on the market.

Huma

Huma gels use fruit purées and chia seeds, creating a thicker texture that some athletes love and others dislike.

They also offer higher-electrolyte versions for athletes who want additional sodium.

Science in Sport (SiS)

SiS gels are known for being isotonic, meaning they are designed to be consumed without needing additional water immediately.

This can be useful for athletes who struggle to coordinate gels and hydration together during racing.

Carbs Fuel

One of Coach Chris’s preferred options is Carbs Fuel because it delivers:

• 50 grams of carbohydrates
• minimal flavor
• larger carb doses
• more affordable pricing

For athletes consuming larger carbohydrate amounts during longer races, larger-format gels may be more practical.

Should You Use Caffeine Gels?

Caffeine can improve alertness and performance for some athletes but it is not automatically better.

Some gels contain caffeine equivalent to a full cup of coffee.

Too much caffeine may contribute to:

• jitters
• GI distress
• anxiety
• heart rate spikes
• sleep disruption

This is highly individual, which is why experimenting in training matters.

Electrolytes and Sodium: Read the Labels Carefully

One of the biggest misconceptions in sports nutrition is assuming all electrolyte products contain large amounts of sodium.

Some gels marketed as “electrolyte enhanced” still contain relatively small sodium amounts.

That means athletes need to look at:

• sweat rate
• sweat sodium losses
• heat conditions
• exercise duration

rather than simply trusting marketing claims.

Never Try a New Gel on Race Day

This may be the single most important rule.

Do not try a new fueling product during a race.

What tastes fine standing still may feel terrible at race intensity.

Athletes should test fueling during:

• long runs
• long rides
• race simulations
• brick workouts

This allows you to identify:

• what your stomach tolerates
• how much carb you can handle
• which flavors you actually enjoy
• what works best in heat or intensity

Fueling Is Personal

At the end of the day, there is no universally “best” gel.

The best gel is the one that:

• works for your stomach
• supports your energy needs
• fits your race goals
• matches your hydration strategy
• you can actually tolerate for hours

And that is exactly why personalized fueling matters.

Ready to Build Your Personalized Fueling Plan?

If you are tired of guessing what to eat, drink, or carry during races, our Fueling and Hydration Bootcamp was built for you.

Inside the bootcamp, we help athletes:

• calculate carb needs
• understand sweat rate and sodium losses
• build race fueling strategies
• test hydration plans
• troubleshoot GI distress
• compare products and ingredients

Plus, athletes in our newest bootcamp cohort will receive beta access to our upcoming fueling and hydration app.

Stop guessing and start fueling with confidence.

Join the Fueling and Hydration Bootcamp

Sleep is one of the most powerful recovery tools an athlete has—but it is often the first thing sacrificed when life gets busy.

In this episode of the Find Your Edge podcast, Coach Chris Newport talks with dietetic intern Emily Qiu about how sleep and nutrition impact athlete mental health, recovery, inflammation, anxiety, depression, insomnia, and performance.

Why Sleep Matters So Much for Athletes

Most people have heard that adults need around 7–9 hours of sleep per night. But endurance athletes may need closer to 8–10 hours, especially during heavier training blocks.

That may sound like a lot, but sleep is when the body does some of its most important recovery work, including:

• muscle repair
• immune system support
• hormone regulation
• brain recovery
• mental processing and decision-making

Endurance sports are not just physical. They are highly mental. Poor sleep can affect mood, focus, motivation, reaction time, and race-day decision-making.

The Link Between Sleep and Athlete Mental Health

The International Olympic Committee recognizes sleep as a major contributor to athletic performance and athlete mental health.

Optimal sleep includes more than just total hours. It also includes:

• sufficient sleep duration
• a consistent circadian rhythm
• good sleep quality
• minimal sleep disruption
• absence of conditions like insomnia or sleep apnea

Research in athletes shows that poor sleep is common. Many elite athletes report insufficient sleep, poor sleep quality, and insomnia symptoms.

How Poor Sleep Affects Recovery and Inflammation

Inadequate sleep can affect cortisol, the body’s stress hormone, and may increase inflammatory markers such as pro-inflammatory cytokines.

For athletes, this matters because chronic inflammation can interfere with recovery and adaptation.

Training creates stress. That is not bad—your body adapts to stress. But if sleep is poor and recovery is inadequate, that stress can accumulate.

Nutrition Can Support Mental Health—but It Is Not a Replacement for Care

Nutrition can be a powerful support tool for sleep and mental health, but it should not replace medication, therapy, or appropriate medical care when those are needed.

The best approach is often a team approach: nutrition, therapy, medication when appropriate, coaching support, lifestyle habits, and medical care all working together.

The Best Foundational Diet for Mental Health

A nutrient-dense, whole-food-based dietary pattern is one of the best foundations for mental health.

A Mediterranean-style diet is especially helpful because it emphasizes:

• fruits and vegetables
• beans and legumes
• whole grains
• nuts and seeds
• olive oil
• fatty fish
• herbs and spices

These foods provide antioxidants, polyphenols, fiber, omega-3 fats, vitamins, and minerals that support brain health and help reduce oxidative stress.

Why Whole Foods Beat Random Supplement Guessing

Supplements can be useful, but they should not replace a strong food foundation.

Whole foods contain nutrients that work together. For example, berries provide vitamin C, fiber, polyphenols, and other compounds that work synergistically in the body.

High-dose antioxidant supplements are not always better and may even work against adaptation when overused. Food-first is usually the best starting point.

Circadian Rhythm: Your Body’s Sleep-Wake Clock

Your circadian rhythm is your body’s natural 24-hour sleep-wake cycle. It is influenced by light exposure, darkness, cortisol patterns, and melatonin production.

When circadian rhythm is disrupted, sleep can suffer—and so can mood, recovery, and performance.

Nutrients and Supplements That May Support Circadian Rhythm

• Vitamin B12: may support light sensitivity, cortisol rhythm, and melatonin production
• Melatonin: may help signal sleep timing, but low doses are often preferred
• Phosphatidylserine: may help support healthy nighttime cortisol patterns

Melatonin is not always the first place to start. Caffeine timing, light exposure, meal timing, stress, and bedtime routine may need to be addressed first.

Nutrition Support for Insomnia

Insomnia can include trouble falling asleep, staying asleep, or waking too early.

It is associated with depression, PTSD, and may be a risk factor for cognitive decline later in life.

Nutrition tools that may support sleep include:

• Magnesium: supports relaxation and may help lower stress response
• Valerian root, hops, and passionflower: herbal options that may support GABA activity
• Lavender: useful as tea, aromatherapy, or relaxation support
• Lactium: a milk biopeptide that may have calming effects

Magnesium for Athletes

Magnesium is especially relevant for athletes because it is involved in muscle function, nervous system regulation, and may be lost in sweat.

Different forms may serve different purposes:

• Magnesium glycinate: often used for sleep support
• Magnesium threonate: may support brain health and anxiety
• Magnesium citrate: may help with constipation
• Magnesium oxide: inexpensive, but generally less well absorbed

Nutrition Support for Depression

Depression is common in athletes, especially when training stress, pressure to perform, injury, identity, and overtraining come into play.

Nutrients commonly discussed in relation to depression include:

• Vitamin D
• Vitamin B12
• Omega-3 fatty acids

Food sources include fatty fish, eggs, dairy, fortified plant milks, mushrooms, and animal proteins. Vegan and vegetarian athletes should pay special attention to B12 status.

Nutrition Support for Anxiety

Anxiety is also common in athletes, especially performance anxiety.

For some athletes, anxiety may show up physically as nausea, diarrhea, cramping, or GI distress during training or racing.

Potential nutrition support strategies include:

• a Mediterranean-style diet
• prebiotic and probiotic foods
• B-complex vitamins
• chamomile
• passionflower
• strategic caffeine reduction

The Gut-Brain Axis Matters

Your gut and brain are deeply connected.

A healthy gut microbiome may support mood, neurotransmitter production, inflammation regulation, and nervous system balance.

Helpful foods include:

• yogurt
• kefir
• sauerkraut
• kimchi
• beans
• artichokes
• vegetables
• high-fiber whole foods

Start With the Lowest-Hanging Fruit

Before jumping into supplements, start with the basics:

• Move caffeine earlier in the day
• Reduce or eliminate alcohol close to bedtime
• Eat mostly whole foods
• Build a calming nighttime routine
• Manage training load
• Support social connection
• Test key labs instead of guessing

When to Get More Personalized Help

If you are struggling with sleep, anxiety, mood, fatigue, or recovery, it may be time to get support.

At The Endurance Edge, we help athletes and active adults look deeper at nutrition, labs, lifestyle, genetics, and performance goals so they can stop guessing and start feeling better.

If you want quick, personalized guidance, book a 30-minute Quick Start Nutrition Consult.

If you want a deeper, lab-guided approach to long-term energy, metabolism, performance, and health, learn more about the Longevity Lab.

Book a 30-Minute Quick Start Nutrition Consult

Learn More About the Longevity Lab

Hydration may seem basic, but they are two of the biggest reasons endurance athletes struggle in training and racing.

Most athletes know they need to drink. They know they need electrolytes. They know they probably need carbs.

But knowing the basics is not the same as having a personalized plan.

Many endurance athletes are still guessing when it comes to how much fluid, sodium, and carbohydrate they actually need. Then they are surprised when cramping, bonking, GI distress, dehydration, or late-race fading shows up.

In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down the fueling and hydration reminders every athlete needs—especially as the weather gets hotter and race season ramps up.

Why Hydration Feels So Confusing

There are more sports drinks, electrolyte mixes, gels, chews, and hydration products on the market than ever before.

Every product promises to be the magic solution. Every training partner has a favorite. Every pro seems to use something different.

But the real question is not, “What product is popular?”

The real question is:

What does your body actually need?

Sodium Is the Primary Electrolyte Lost in Sweat

When athletes talk about electrolytes, sodium should be at the center of the conversation.

Sodium is the primary electrolyte lost in sweat. Chloride, potassium, and magnesium matter too, but sodium is the big one for endurance athletes.

That means your hydration product should not just taste good. It should actually provide enough sodium to match your needs.

Your Sweat Is Like a Fingerprint

One of the most important reminders from this episode is that every athlete sweats differently.

Your sweat rate and sweat sodium concentration are unique to you.

One athlete may finish a run drenched, with soaked socks and squishy shoes. Another athlete may barely glisten during the same workout.

Those two athletes should not follow the same hydration plan.

This is why copying your training partner’s drink mix—or doing what a professional athlete does—often does not work.

Heat and Intensity Increase Fluid and Electrolyte Losses

As temperatures rise, your body works harder to cool itself.

Hotter weather and more intense workouts increase core temperature, which increases sweat production.

More sweat means:

• more fluid loss
• more sodium loss
• more electrolyte loss
• greater risk of performance decline

Your hydration strategy should change across the seasons. What works in cool spring weather may not work in summer heat.

Even 2% Fluid Loss Can Affect Performance

You do not have to be severely dehydrated for performance to drop.

Losing as little as 2% of your body weight through fluid loss can negatively affect performance.

As dehydration increases, athletes may experience:

• thirst
• nausea
• difficulty concentrating
• tingling extremities
• higher body temperature
• higher heart rate
• increased respiration

This is one reason your heart rate may feel impossible to keep down in the heat.

How to Estimate Fluid Loss During Training

A simple sweat rate test can help you understand how much fluid you are losing.

Step 1: Check Hydration Status

Before your workout, use urine color as a simple hydration check.

Step 2: Weigh Yourself Before Training

Weigh yourself before your workout, ideally with the same clothing and shoes you will wear for the post-workout weigh-in.

Step 3: Complete Your Workout

Track the workout duration, conditions, what you drank, and how you felt.

Step 4: Weigh Yourself Again

After the workout, weigh yourself again under the same conditions.

Step 5: Calculate Fluid Replacement

Multiply pounds lost by 20 to estimate the ounces of fluid needed for rehydration.

Step 6: Review and Adjust

Ask yourself:

• Did I drink enough?
• Did I feel strong?
• Did I have GI issues?
• Did my product taste good?
• Do I need more fluid or sodium next time?

Why Guessing Is Not a Strategy

Training for an endurance event takes time, energy, and money.

It is frustrating to put in all that work, only to have race day fall apart because your fueling or hydration plan was off.

Cramping, bonking, dehydration, GI distress, and late-race fading are often signs that your plan needs adjusting.

The good news? These are problems that can often be solved with better testing, tracking, and personalization.

What Makes a Good Fueling and Hydration Plan?

A strong plan should answer:

• How much fluid do I need per hour?
• How much sodium do I lose in sweat?
• How many carbohydrates do I need per hour?
• What products work with my gut?
• How should my plan change in heat?
• How do I execute this on race day?

That is why personalization matters.

Join the Fueling and Hydration Bootcamp

This is exactly why we created the Fueling and Hydration Bootcamp.

Not because athletes need more random nutrition information—but because athletes need a system.

Inside the bootcamp, you will learn how to:

• understand your sweat rate and sodium needs
• build a personalized hydration strategy
• match carbs to your training and racing demands
• troubleshoot GI distress
• adapt your plan for heat and race conditions
• stop second-guessing what to drink and eat

If you are tired of guessing, this is your next step.

Your training matters. Your racing should be fun. And your fueling and hydration strategy matters too.

Join the Fueling and Hydration Bootcamp

After a race, many athletes jump straight to one question: “Was it good or bad?”

But that kind of one-word summary misses the real opportunity. Whether your race went beautifully, fell apart, or landed somewhere in between, a thoughtful race report helps you turn the experience into better training, smarter strategy, and more confidence next time.

In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down how athletes can use a race report or post-race debrief to reflect on performance, identify lessons, and create a stronger plan for the next event.

Why Every Athlete Should Write a Race Report

A race report is not just a recap. It is a tool for learning.

Too often, athletes feel disappointed without having clear evidence for why. Maybe there was no strategy going in. Maybe expectations were never defined. Maybe the race was harder because of weather, terrain, logistics, or fueling mistakes.

A good debrief helps you separate emotion from evidence.

Start Before Race Day: Why This Race?

The best race report starts before the race.

Ask yourself:

• Why did I choose this race?
• Was this part of a bigger season plan?
• Was this a goal race, tune-up race, or fun adventure?
• What were my expectations going in?

When you understand the purpose of the race, it becomes easier to evaluate it fairly afterward.

Reflect on Your Training Journey

Your race does not happen in isolation. It reflects the training cycle that came before it.

Review:

• How training went overall
• What wins you had along the way
• What setbacks occurred
• Whether injury, travel, work, or life affected training
• What skills improved

There is no such thing as perfect training. Life is going to life. Your debrief should honor the actual journey, not an imaginary perfect one.

Review Pre-Race Logistics

Many race-day issues begin before the starting line.

Consider:

• When you arrived
• How travel went
• How you slept
• What you ate before the race
• Whether you did a shakeout run or pre-race ride
• How gear check and setup went

These details matter because they often explain why you felt calm, rushed, prepared, or scattered.

Document Race Day Conditions

Weather and course conditions can completely change a race.

Write down:

• Temperature
• Wind
• Rain or humidity
• Terrain
• Elevation
• Surface conditions
• Course changes or delays

For example, if a triathlon bike course gets shortened for athlete safety, that belongs in your debrief. Context matters.

Break Down Each Segment

For triathletes, review the swim, bike, run, and transitions separately. For runners or cyclists, break the event into meaningful sections.

Questions to Ask

• What was my pacing strategy?
• Did I execute the plan?
• What surprised me?
• Were there any mental or physical wins?
• Did my gear work well?
• How did my body feel?

For triathlon, also include how your legs felt getting off the bike and how your transitions went.

Analyze Fueling and Hydration

Fueling and hydration can make or break race day.

Review:

• What you ate before the race
• What you consumed during the race
• How much fluid and sodium you took in
• Whether you had GI issues, cramping, or bonking
• What you would change next time

This is especially important for longer races, where small fueling mistakes can become major performance problems later.

Review Gear and Equipment

Gear details are easy to forget unless you write them down.

Include notes on:

• Shoes
• Bike setup
• Tire pressure
• Hydration systems
• Transition layout
• Race clothing
• Anything that worked or failed

Even small things—like whether a water bottle clicked securely into place—can become important lessons for next time.

Evaluate Strategy and Execution

This is where coaching support becomes incredibly valuable.

A good race debrief should compare your plan with what actually happened.

Look at:

• Pacing strategy
• Heart rate zones
• Power data
• Normalized power
• Intensity factor
• Variability index
• Mental strategies

The goal is not judgment. The goal is understanding.

What Coaches Look for in a Race Debrief

At The Endurance Edge, coaches look beyond finish time. They review the full story of the race.

For example, one athlete may execute beautifully with steady heart rate data across swim, bike, and run. Another may spend too much time in Zone 4 or Zone 5 early in an Ironman bike ride and run out of steam later.

That data helps the coach and athlete decide what to adjust in training, pacing, fueling, or race strategy.

Identify Lessons Learned

Every race should teach you something.

Ask:

• What are 2–3 lessons I want to carry forward?
• What did this race teach me about myself?
• What surprised me?
• What would I repeat?
• What would I change?

This is where the growth happens.

What Comes Next?

After the race, consider how this event fits into your bigger picture.

• What is the next race or challenge?
• Do you need recovery time?
• Did this race shift your goals?
• What does your training need now?

You do not always need an immediate answer. Sometimes the right answer is, “I’m not sure yet.” That counts too.

Ready for a Smarter Race Strategy?

If you want support creating a race plan, executing it with confidence, and learning from every finish line, our coaching team can help.

At The Endurance Edge, we work with triathletes and runners to build smart training plans, dial in fueling and hydration, analyze race data, and create strategies that help athletes race with confidence.

Ready to train smarter?

Learn more about triathlon coaching

Every athlete remembers that moment when things finally click.

For many athletes, that breakthrough doesn’t happen alone—it happens at training camp.

We recently wrapped up our Triathlon Training Camp, and what we saw wasn’t just improved fitness. It was something much more powerful: confidence, clarity, and connection.

And the most surprising part?

These breakthroughs happened in just a few days—not months or years.

Why Training Camps Work So Well

There’s only so much fitness you can build in a few days. But training camp isn’t just about fitness—it’s about experience.

At camp, athletes:

• Do hard things together
• Get real-time coaching feedback
• Practice skills repeatedly
• Eliminate guesswork in training and nutrition
• Build meaningful relationships

That combination creates faster progress than training alone ever could.

1. Confidence Comes From Doing Hard Things (Together)

Confidence isn’t built from reading a plan. It’s built from experience.

At camp, athletes pushed through challenging rides, hills, and open water swims—and came out stronger on the other side.

But the real magic?

They didn’t do it alone.

Shared challenges create shared stories—and those stories build lasting confidence.

2. Personalized Coaching Accelerates Progress

One of the biggest advantages of training camp is having coaches right there with you.

Instead of guessing, athletes get immediate feedback and support.

At camp, we worked on:

• Personalized hydration plans
• Fueling strategies using real food and real timing
• Portion guidance and macronutrient balance
• Pre- and post-workout nutrition

When you can see it, practice it, and adjust it in real time—it clicks faster.

3. Small Fixes Lead to Big Gains

One of the biggest surprises for athletes is how small adjustments create massive improvements.

We worked on:

• Cleat positioning
• Pedal tension for easier clipping in/out
• Transition efficiency (saving up to 25% time!)
• Gear selection and shifting on hills
• Cadence and energy efficiency

These are things that are nearly impossible to refine alone—but incredibly powerful when coached in person.

4. Technique Changes Everything

Whether it’s swimming, cycling, or running, technique matters.

At camp, we worked on:

• Swim stroke efficiency and relaxation
• Open water confidence and control
• Running form and hill technique
• Efficient climbing and pacing

Even small technique adjustments made workouts feel smoother, easier, and faster.

5. Repetition Reduces Anxiety

Many athletes struggle with:

• Open water swimming
• Transitions
• Climbing hills
• Group riding

At camp, athletes practiced these skills repeatedly in a safe, supportive environment.

And something amazing happened:

What once felt intimidating started to feel normal—and even fun.

6. Community Is a Performance Advantage

This might be the most important takeaway.

Training camp builds real relationships—not just fitness.

We saw athletes:

• Encourage each other
• Exchange contact information
• Train together beyond camp
• Laugh, struggle, and succeed together

Research shows that people who move together and build relationships have better long-term health outcomes.

Community isn’t just nice—it’s powerful for performance and longevity.

Why Athletes Improve Faster at Camp

At the end of the weekend, one thing became clear:

Athletes made more progress in a few days than they would have in months training alone.

Why?

• Immediate feedback
• High-quality repetition
• Reduced guesswork
• Full immersion in training
• Supportive environment

Final Takeaway

This isn’t just about becoming a faster athlete.

It’s about becoming someone who:

• Knows they can handle hard things
• Feels confident in their training
• Enjoys the process
• Has a community behind them

That’s what training camp creates.

Ready to Experience It for Yourself?

If you’ve been feeling stuck, unsure, or like you’re doing this alone—this is your opportunity.

Join us at our next Triathlon Training Camp and experience the breakthrough for yourself.

Reserve Your Spot

Experience the breakthrough at our next Triathlon Training Camp and experience faster progress, real confidence, and a supportive community in just a few days.

Discover the Training Camp

Most runners assume that if they simply run more, they will become better runners. While consistent training matters, running is also a skill. Your form, strength, muscle activation, and movement patterns all influence whether you stay healthy enough to keep training.

On this episode of the Find Your Edge podcast, Coach Chris Newport sat down with physical therapist Dr. Rick Pitman to talk about running biomechanics, injury prevention, 3D gait analysis, and what truly makes runners more durable.

If you’ve ever dealt with recurring knee pain, shin splints, hip pain, Achilles issues, or simply feel like your running “falls apart” when you get tired, this episode is for you.

Why Most Running Injuries Are Not Just About “Doing Too Much”

Many runners assume that an overuse injury simply means they trained too much. But according to Dr. Pitman, that is only part of the picture.

If your body is not absorbing force well, if you are not using the right muscles at the right time, or if your running mechanics place extra stress on your joints, your body may break down long before your cardiovascular system does.

“If you don’t have good running form or you’re not managing the forces that you’re pushing through the ground, your joints are going to wear out faster.”

Think of your cartilage like the tread on a tire. If you improve your running mechanics and distribute forces more efficiently, you can get much more mileage out of your body.

What Does “Durability” Mean for Runners?

Durability means being able to continue training consistently without getting sidelined by injury.

Performance and durability are not separate goals. They are connected. If you are injured, you are not performing.

Many runners focus only on getting faster or setting a PR. But if you miss six to eight weeks of training because of an overuse injury, your progress can stall quickly.

A durable runner is someone who:

• Can tolerate training load consistently
• Moves efficiently and absorbs force well
• Uses the right muscles at the right time
• Has enough strength to support their joints
• Can maintain good form as fatigue sets in

Running Is a Skill—Not Just Exercise

Most people are never taught how to run. They simply develop their own movement pattern over time.

Dr. Pitman explained that running is a self-selected motor pattern. That means many runners unknowingly develop habits that may work for years, but eventually contribute to pain or inefficiency.

Just because you can run does not mean you are running optimally.

There is skill involved in:

• How your foot strikes the ground
• How your hips and knees absorb force
• How your pelvis rotates
• How much your arms swing
• Which muscles are doing the work

And just like any other skill, these things can be improved.

Why Form Alone Is Not the Whole Story

There is no single “perfect” running form.

Elite athletes often have movement patterns that look very different from one another. Your body proportions, strength, flexibility, injury history, and training background all matter.

Dr. Pitman emphasized that movement should be evaluated in the context of your individual profile.

You might look “fine” on video, but still not be using the right muscles. Or you might have an unusual-looking running style that works perfectly well for your body.

That is why movement testing should go deeper than simply looking at how someone runs.

What Is a 3D Running Gait Analysis?

A traditional running gait analysis often involves taking slow-motion video from the side or front of a treadmill.

While that can be helpful, Dr. Pitman uses a much more advanced 3D gait analysis system that measures how the entire body moves in all three planes of motion.

This includes:

• Hip and pelvic rotation
• Knee and ankle mechanics
• Ground force management
• Foot strike and cadence
• Shock absorption
• Movement changes as fatigue builds

One of the most important things 3D gait analysis can reveal is what happens in the transverse plane—the rotational movements that are often missed with standard video.

For example, how your pelvis rotates or how your hips move may significantly impact stress on your knees, back, or Achilles tendon.

Looking Beyond Form: EMG and Muscle Activation

One of the most fascinating parts of the discussion was that body position is not everything.

Two runners can look nearly identical on video, but their bodies may be using completely different muscles to create that movement.

Dr. Pitman uses EMG (electromyography) to measure which muscles are turning on and when during the running stride.

This helps answer questions like:

• Are your glutes activating properly?
• Are your calves overworking?
• Are you using your quads instead of your hips?
• Are you losing muscle activation when you get tired?

For many runners, the issue is not that they are weak overall—it is that the wrong muscles are doing the work.

How Fatigue Changes Running Form

Many runners feel like their lungs are the limiting factor. But sometimes your cardiovascular system is not what is holding you back.

Instead, fatigue may show up first in your muscles and mechanics.

As you get tired, you may:

• Stop bending through your knee enough
• Lose hip extension
• Absorb less shock
• Start shuffling
• Change how you land or push off

Dr. Pitman uses pressure insoles, force plates, and movement analysis to see exactly when and how a runner’s mechanics begin to fall apart.

Sometimes the first sign of fatigue is not that you are out of breath. It may be that your body is no longer moving efficiently.

Why Strength Training Matters for Runners

One of the strongest takeaways from the podcast was simple:

Runners need to strength train.

Strength is essential for:

• Joint stability
• Better shock absorption
• Improved power and running economy
• Maintaining form late in a race
• Reducing overuse injuries

Many runners worry that lifting weights will make them bulky or slow. In reality, stronger runners are often more efficient and more resilient.

Dr. Pitman described his approach as “Build, Perform, Recover.”

• Build: Improve strength and durability
• Perform: Improve movement and muscle activation
• Recover: Manage fatigue and support healing

When Should a Runner See a Physical Therapist?

You do not need to wait until you are injured.

In fact, the best time to see a physical therapist may be before you have a problem.

Consider an evaluation if you:

• Have recurring injuries
• Always get pain in the same place
• Feel like your form falls apart when you get tired
• Want to improve your running efficiency
• Are preparing for a marathon, half marathon, triathlon, or Ironman
• Want to prevent injury before training ramps up

The Bottom Line

Running more is not always the answer. Running better is.

If you want to stay healthy, train consistently, and perform at your best, it is worth paying attention to how your body moves—not just how far or how fast you go.

Biomechanics, strength, durability, and movement quality all matter. And the earlier you address them, the better your chances of staying healthy and reaching your goals.

Listen to the full Find Your Edge podcast episode with Coach Chris Newport and Dr. Rick Pitman to learn more about running form, injury prevention, and what it really takes to become a more durable runner.

For Rick Pitman, go here https://anthrokinetics.com/
For Chris Newport, go here https://www.theenduranceedge.com/about-us/

GLP-1 medications like Ozempic, Wegovy, Zepbound, and Mounjaro are becoming increasingly common for weight loss and blood sugar management. But while these medications can be powerful tools, they work best when paired with thoughtful nutrition support.

As a sports dietitian, I’ve been working with more and more people using GLP-1 medications—both athletes and non-athletes. One of the biggest concerns I see is that people lose weight, but they also risk losing muscle, under-fueling, and feeling worse if they do not have a plan.

This article is for informational purposes only and is not medical advice. Always talk with your healthcare provider about whether a GLP-1 medication is right for you.

What Is a GLP-1 Medication and How Does It Work?

GLP-1 receptor agonists work through several pathways in the body:

• They increase insulin release when blood sugar is higher
• They suppress glucagon, the hormone that raises blood sugar
• They slow gastric emptying so food leaves the stomach more slowly
• They reduce appetite and help people feel full sooner

This slower digestion can help reduce blood sugar spikes after meals and may support weight loss because people often eat less overall.

There Should Be No Shame Around GLP-1 Medications

One of the biggest themes I hear from clients is guilt or shame.

Some people wonder if using a GLP-1 is “cheating.” Others feel judged for wanting help with weight loss. But the truth is that these medications can be incredibly helpful for the right person at the right time.

The goal is not simply to lose weight. The goal is to improve health, feel better, and build sustainable habits. GLP-1 medications are a tool—not a shortcut—and they work best when paired with a supportive healthcare team.

Why Working With a Registered Dietitian Matters

Research shows that people using GLP-1 medications have better results when they also work with a registered dietitian. That includes:

• better weight management
• more stable blood sugar
• fewer side effects
• more muscle preservation
• healthier long-term habits

A dietitian can help you avoid the common mistake of simply eating as little as possible. Instead, the goal is to lose body fat while protecting lean body mass and keeping your energy, metabolism, and health intact.

The #1 Nutrition Priority on a GLP-1: Protein

If you are taking a GLP-1 medication, protein needs to become a priority.

When appetite decreases, it becomes easier to under-eat. That often means people are not getting enough protein to preserve their muscle mass.

Protein helps:

• maintain lean muscle
• increase fullness and satiety
• support immunity and recovery
• preserve metabolism during weight loss

Chris recommends prioritizing high-quality protein sources throughout the day, especially within an 8–12 hour eating window.

Great options include:

• fish
• chicken and turkey
• Greek yogurt
• egg whites
• beans and legumes
• protein shakes if needed

Healthy Fats Still Matter

Protein is important, but healthy fats should not be forgotten.

Healthy fats support:

• brain function
• hormone production
• absorption of fat-soluble vitamins
• overall fullness and satisfaction

Focus on foods like:

• olive oil
• nuts
• seeds
• avocado

The key is balance: enough healthy fat to support your body, but not so much that it worsens nausea or slows digestion even further.

Why Fiber Is Essential on a GLP-1

Because GLP-1 medications slow digestion, many people experience constipation or sluggish digestion.

That is why fiber—especially soluble fiber—is so important.

Soluble fiber can help:

• improve bowel regularity
• support healthy blood sugar
• reduce constipation
• improve fullness

Chris specifically emphasizes foods like:

• beans
• oat bran
• vegetables
• nuts and seeds

Beans are one of her favorite recommendations because they provide both fiber and protein.

How to Reduce Nausea and Other GLP-1 Side Effects

The most common side effect people report is nausea.

If you are struggling with nausea, reflux, or stomach discomfort, try:

• smaller, more frequent meals
• protein-rich snacks every few hours
• staying well hydrated
• reducing spicy foods, chocolate, and mint

Skipping meals often makes nausea worse. That creates a cycle where you feel sick, eat less, then feel even worse because your blood sugar drops too low.

How Much Water Should You Drink?

Hydration becomes even more important when food intake decreases.

Chris recommends aiming for at least:

• 64 ounces of fluid per day for most women
• 100 ounces per day for most men

Many athletes or active adults may need more, especially in warmer weather or during exercise. Checking your urine color and frequency can help you know whether you are hydrated.

Why Nutrient Density Matters More Than Ever

When you are eating less overall, every bite matters.

That means choosing foods with the greatest amount of nutrition per calorie. When calories are low, there is less room for nutrient-poor foods.

This is also why Chris often recommends lab work and genetic testing. Testing can help determine whether you need additional supplements or nutrients rather than simply guessing.

Special Considerations for Athletes on GLP-1 Medications

GLP-1 medications may affect athletes differently because they also suppress glucagon, which helps release stored fuel during exercise.

If you are doing longer or more intense workouts—especially workouts lasting more than 3–4 hours—you may feel like you “hit the wall” sooner.

This is especially important for:

• marathon runners
• Ironman athletes
• ultra runners
• long-distance cyclists

Athletes using GLP-1 medications should pay extra attention to:

• pre-workout fueling
• carbohydrates during exercise
• post-workout recovery nutrition
• blood sugar monitoring

Chris is also a big fan of continuous glucose monitors when they are used with the right education and support.

DEXA Scans Should Be Part of the Plan

If Chris could make one recommendation to every prescribing provider, it would be this:

Anyone starting a GLP-1 should have a body composition assessment such as a DEXA scan before beginning and then every 6–12 months.

This helps answer the most important question:

Are you losing fat—or are you losing muscle too?

The goal should always be fat loss with muscle preservation.

GLP-1 Medications Are a Tool—Not a Permanent Solution

Many people love GLP-1 medications because they reduce “food noise”—the constant thoughts, cravings, and decisions around food.

But while you are taking the medication, it is important to also learn the habits and tools that will help you long-term:

• meal planning
• protein-first eating
• handling social situations
• recognizing hunger and fullness
• building sustainable routines

The medication can create an opportunity to learn and practice those skills while appetite is quieter.

Final Thoughts

GLP-1 medications can be incredibly helpful for the right person. But they are not a replacement for nutrition, movement, or learning how to support your body.

If you are using a GLP-1, focus on protein, fiber, hydration, and preserving muscle. Work with a qualified registered dietitian—especially if you are active or an athlete.

And remember: success is not just about losing weight. It is about getting healthier, feeling better, and building a plan that lasts.

Book a 30 Minute Quick Consult with our Sports Dietitian Here and get answers for your needs fast.

Racing the XTERRA World Championship in Trentino, Italy was one of the hardest, most beautiful, and most humbling experiences I’ve ever had as an athlete.

After qualifying at the USA National Championship in Alabama, I had the opportunity to race in Italy in September 2025. What followed was cold water, mud, mistakes, unexpected challenges, incredible scenery, and a powerful reminder that sometimes our greatest races are the ones that nearly break us.

How I Qualified for the XTERRA World Championship

I qualified through the USA National Championship in Alabama, where I placed second in my age group behind an athlete from Argentina. Because she was not from the United States, I earned the USA National Champion title and a spot at Worlds.

That alone felt surreal. Racing at the XTERRA World Championship had been a dream, and I was incredibly grateful for the chance to represent Team USA.

Why Trentino, Italy Is a Bucket List Destination

The race took place near Lake Molveno in Trentino, Italy, surrounded by the Dolomites. It was honestly one of the most beautiful places I have ever seen.

The mountains looked almost unreal. The water was crystal clear. There were incredible trails, mountain biking, delicious food, and scenery that looked like it belonged in a movie.

If you ever get the chance to visit this region—even if you are not racing—I highly recommend it.

The Swim: My First Open Water Panic Attack

The race began with an Olympic-distance swim in Lake Molveno. The course included an “Australian exit,” where athletes exit the water midway, run across a dock, and dive back in.

Before leaving for Italy, I expected water temperatures around 68–70°F and air temperatures near 60°F. I packed my shorty wetsuit, which I had used successfully for years. Then the weather changed dramatically.

By race day, the air temperature was in the low 40s, the water had cooled significantly, and I was the only person standing at the start in a shorty wetsuit. Everyone else had full wetsuits, long sleeves, neoprene caps—or all three.

I was too cold to warm up properly before the race. When the gun went off and I hit the water, I had my first true panic attack in open water. For nearly 200 meters, I could not put my face in the water or catch my breath.

Eventually, I settled in and found a rhythm. But every time we exited and jumped back into the water, I got cold all over again. It was a hard lesson in how much preparation, equipment, and cold-water practice matter.

What I Would Do Differently for a Cold-Water Race

• Bring a full wetsuit, even if the forecast looks warmer
• Pack extra layers like arm sleeves and a neoprene cap
• Practice Australian exits before race day
• Prioritize warming up, even in uncomfortable conditions

The Bike Course: Beautiful, Brutal, and Covered in Mud

The XTERRA bike course was a 32K mountain bike course split into two loops. On paper, it looked challenging. In reality, it was much harder than I expected.

There was a long climb with an average grade of 7% and sections reaching nearly 20%. Then came technical descents, bike park berms, muddy switchbacks, stairs through town, and slick conditions that turned the course into survival mode.

Because of the heavy rain the day before, the course was almost entirely mud. Athletes were slipping, dropping chains, hike-a-biking, and crashing. Even the pros struggled.

It took me nearly four hours to complete about 20 miles of biking because the conditions were so difficult.

The Biggest Bike Lesson I Learned

I trained for the course—but not specifically enough.

Looking back, I would have focused more on shorter, steeper climbs and power-based efforts rather than longer endurance climbs. I also would have changed my cassette to give myself more gearing for the steep sections.

One of the hardest parts was mental. I had worked hard to overcome my fear of mountain bike descents, and the mud made everything unpredictable again. On a mountain bike, everything works better when you stay relaxed and trust the bike. The more tense and over-controlled I became, the harder it was.

Transition Mistakes and Unexpected Race Penalties

One thing I learned quickly: XTERRA racing in Europe follows different rules than what I was used to in the United States.

In transition, every athlete had a box where all discarded gear had to go. I did not realize that, and I dropped my wetsuit on the ground like I always had in US races.

That mistake earned me a 15-second penalty on the run.

I also forgot to double-knot one of my shoes, which came untied during the run. By this point, I was laughing at myself because it felt like I had made every mistake possible.

The Run: Finally Feeling Like Myself Again

By the time I reached the trail run, I was relieved to be off the bike and moving again.

The run course included steep climbs, muddy trails, and another manmade obstacle, but I finally started to have fun. I found my rhythm, smiled, and felt like myself again.

At one point, I had to stop in the penalty box to serve my transition violation. Oddly enough, it helped because I finally had time to take my jacket off and wrap it around my waist. For the first time all day, I was warm.

The Most Important Lesson: You Belong Here

One of the biggest lessons from this race had nothing to do with wetsuits, gearing, or transition rules.

It was this:

We all question whether we are good enough, worthy enough, or capable enough.

Before this race, I put a lot of pressure on myself. I wondered whether I deserved to be there, whether I could live up to expectations, and whether I was enough.

But by the end of the day, none of that mattered.

The real challenge was showing up, facing something hard, and proving to myself that I could get through it.

What I’d Do Differently Next Time

• Pack for colder weather than the forecast suggests
• Bring a full wetsuit and additional cold-weather gear
• Practice race-specific skills like Australian exits
• Train more specifically for steep, technical climbs
• Use a different cassette for better climbing
• Study race rules and transition procedures more carefully
• Trust myself and enjoy the experience more

Would I Race XTERRA Worlds Again?

Absolutely.

It was messy, frustrating, exhausting, and far from perfect—but it was also unforgettable.

I left with no regrets, a deeper respect for the sport, and a story I will never forget. And yes, I would go back and do it again.

Afterward, we found an Italian café and had the best tiramisu I have ever tasted. Honestly, after a race like that, it may have been the most important recovery strategy of all.

If you’ve ever looked at your Garmin, Apple Watch, or other wearable and wondered, “Is this VO2 max number actually correct?”—you’re not alone.

In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down what VO2 actually means, how wearable devices estimate VO2 max, why those predictions are only rough estimates, and why lab testing still matters if you want a more accurate picture of your fitness.

What Is VO2?

VO2 stands for volume of oxygen—the amount of oxygen your body needs and uses to do work. That applies whether you are:

• resting
• walking
• running
• cycling
• sleeping
• sprinting

Chris explains that even at rest, your body has a metabolic oxygen demand. As exercise intensity rises, the amount of oxygen you need rises too.

What Is VO2 Max?

VO2 max is your maximum amount of oxygen that you can take in and use for work. It is often used as a measure of cardiovascular fitness and is one of the best-known markers associated with longevity and endurance capacity.

That’s why people pay so much attention to the VO2 max numbers on their watches. But here’s the catch:

Your watch is estimating, not directly measuring.

How Wearables Estimate VO2 Max

Wearables do not measure your oxygen consumption directly. Instead, they estimate it based on your activity data and performance patterns.

As Chris explains, devices are essentially trying to interpret how much work you are doing and what that likely means about your fitness. That can include pace, speed, heart rate patterns, and performance trends.

For example, if you run at a certain pace, there is a predicted oxygen cost associated with that pace. Your device uses that kind of information to estimate what your VO2 max might be.

VO2 Prediction Example: Pace and Oxygen Cost

Chris gives a clear example from the lab and VO2 calculator:

• Running at 6 miles per hour (a 10-minute mile) at 0% grade has an estimated VO2 demand of 35.7
• Running at 10 miles per hour (a 6-minute mile) at 0% grade has an estimated VO2 demand of 57.1

These estimates can be useful for understanding the metabolic cost of different intensities—but they are still predictions, not a direct measurement of what your body is actually using.

Copy of VO2Max Calculator for Walking, Running, and Cycling by CoachChris_RD

Why Wearable VO2 Max Estimates Can Be Off

The same pace does not always mean the same actual oxygen use for every athlete.

Two people running the same speed may have different actual oxygen demands depending on factors like:

• running economy
• fitness level
• body size
• movement efficiency
• sport background

Chris notes that in the lab, an athlete’s predicted VO2 max might be 67, but their actual measured VO2 max could be 60 or 62. That difference matters if you want a more precise understanding of training zones, performance, and fitness changes.

Why Lab Testing Matters

With a lab-based VO2 max test, the athlete wears a metabolic mask so oxygen use can be measured directly—not guessed. This allows testers to see what your body is really doing at different workloads.

That matters for:

• more accurate VO2 max values
• better protocol design during testing
• more useful training zone information
• understanding how your fitness changes over time

Chris also explains that predicted values help lab staff choose the right testing protocol so the athlete is challenged appropriately without being overly fatigued too early in the test.

VO2 Max Can Vary by Sport

This is especially important for triathletes and multi-sport athletes:

Your VO2 max prediction may differ between running and cycling.

Chris emphasizes that this is totally normal. It may reflect differences in sport-specific fitness and can even highlight an opportunity to improve one sport more than another.

Should You Trust the Number on Your Watch?

The short answer: don’t give it too much power.

Chris is very clear that athletes should not over-attach to a wearable VO2 max estimate. If the number goes up or down a little, that does not mean your overall fitness suddenly changed in a dramatic way.

In fact, she mentions that some athletes feel discouraged when their watch shows a lower VO2 max estimate—and her advice is refreshingly direct: if it is messing with your head, turn that feature off.

What Actually Improves VO2 Max?

According to Chris, it is not the device prediction that matters most—it is your training.

Improving VO2 max and performance depends on supportive habits like:

• appropriate training
• good strength training
• better movement economy
• good nutrition
• supporting recovery

Just as important, athletes can also improve economy—using less oxygen at a given pace or workload. That can make you more efficient even if your raw VO2 max number does not change dramatically.

Why VO2 Max Still Matters for Longevity

Chris points out that VO2 max is one of the strongest markers of longevity, which is why it can be helpful to track over time. She likens annual VO2 testing to getting a physical: not something to obsess over daily, but a useful snapshot of where you are and how your body is adapting.

Final Takeaway

Your watch can give you a rough estimate of VO2 max, but it is still only that—an estimate.

If you want a more accurate understanding of your fitness, lab testing provides much better information. But whether you test in a lab or glance at your watch, the bigger point is this:

Focus more on training well than on obsessing over one number.

VO2 max matters. Economy matters. Consistency matters most.

When people hear the word superfood, they often think of expensive powders, trendy supplements, or flashy marketing claims. But in this episode of the Find Your Edge podcast, Coach Chris Newport highlights four whole foods that are practical, science-backed, and seriously underrated: oat bran, broccoli sprouts, fava beans, and Jerusalem artichokes.

If you want foods that support digestion, cholesterol, blood sugar, recovery, and long-term health, these belong on your radar.

What Makes a Food a “Superfood”?

For Coach Chris, a true superfood is not a gimmick. It is a whole food that delivers a high return in nutrients, versatility, and real health benefits. These four foods stand out because they support multiple systems in the body—from the gut to the brain to metabolic health.

1) Oat Bran: The Unsung Hero of the Oat World

Oat bran may not get the same attention as oatmeal, but it deserves a lot more love. It is especially rich in:

• Soluble fiber
• Beta-glucans
• Protein

Coach Chris describes oat bran as creamy, soothing, satisfying, and incredibly helpful for constipation because soluble fiber absorbs moisture and helps soften stool. It also supports cholesterol management, steadier blood sugar, appetite control, and satiety.
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Why Oat Bran Stands Out

• Supports gut regularity
• Helps lower cholesterol
• May improve blood sugar stability
• Provides both fiber and protein
• Can support weight management through fullness

How to Eat Oat Bran

Try it sweet or savory. One of Chris’s favorite versions is oat bran with water, peanut butter, molasses, and cinnamon. A savory version can include breakfast sausage, onions, garlic, parsley, and eggs.
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2) Broccoli Sprouts: Tiny but Powerful

Broccoli sprouts are one of the most potent foods in the brassica family, which also includes broccoli, cauliflower, kale, cabbage, bok choy, collards, and Brussels sprouts. What makes broccoli sprouts so special is their high concentration of compounds involved in sulforaphane production. :contentReference[oaicite:3]{index=3}

Chris explains that sulforaphane supports:

• Detoxification pathways
• Hormone regulation
• Anti-inflammatory activity
• Immune support
• Heart and brain health
• Protection against carcinogenic stress

According to the episode, broccoli sprouts may contain dramatically more of the helpful enzyme activity involved in sulforaphane production than mature brassica vegetables—making them a standout option for longevity-focused nutrition.

Tips for Using Broccoli Sprouts

• Add to salads
• Layer into wraps or sandwiches
• Blend into smoothies
• Buy fresh from farmers markets or local microgreen growers
• Use quickly for maximum freshness

If you prefer cooked brassica vegetables, Chris also recommends lightly cooking them and adding mustard seeds to help preserve sulforaphane production.

3) Fava Beans: A New Pulse to Watch

Beans are already one of the most nutrient-dense foods you can eat, and fava beans are an especially interesting one to watch. In the episode, Chris highlights emerging interest in plant-based peptides derived from fava beans, including a compound called Peptistrong that is being researched for strength and recovery support.
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Even beyond that emerging research, fava beans are still simply a great bean to eat.

Why Try Fava Beans?

• High in fiber
• Filling and satisfying
• Easy to use in everyday meals
• A practical plant-based protein and carbohydrate source

How to Use Fava Beans

You can use them anywhere you would use pinto beans or other legumes:

• On salads
• In bean salads
• As a side dish
• Mashed or blended like refried beans

4) Jerusalem Artichokes (Sunchokes): A Prebiotic Powerhouse

Jerusalem artichokes, also known as sunchokes, are one of the primary natural sources of inulin, a prebiotic fiber that feeds beneficial gut bacteria. Chris explains that this can support the production of short-chain fatty acids like butyrate, which help nourish the gut lining. :contentReference[oaicite:7]{index=7}

Potential Benefits of Jerusalem Artichokes

• Supports beneficial gut bacteria
• Helps with constipation and digestive regularity
• May support cholesterol regulation
• May help with blood sugar balance
• Can support weight management
• May aid iron absorption
• Supports mood through the gut-brain connection

What Do They Taste Like?

Chris compares the texture to a water chestnut—crunchy and great in raw applications like salads, wraps, and sandwiches. They can also be cooked, though the texture softens. :contentReference[oaicite:8]{index=8}

Why These 4 Foods Matter

These foods are not trendy because they are flashy. They are powerful because they are functional. Together, they offer support for:

• Gut health
• Constipation relief
• Blood sugar regulation
• Cholesterol support
• Appetite control
• Recovery and muscle support
• Detoxification pathways
• Longevity nutrition

Final Takeaway

If you are trying to upgrade your nutrition without overcomplicating it, start with real food. Oat bran, broccoli sprouts, fava beans, and Jerusalem artichokes are all simple ways to add more fiber, more plant compounds, and more longevity-supportive nutrition to your routine.

Try one this week and see what you think.

Gut Check: Your Deep Dive into Gut Health

Chris Newport, MS, RDN, LDN, CISSN, EP

What if the best time to go to physical therapy… was before you got injured?

In this episode of the Find Your Edge podcast, Coach Chris Newport sits down with Dr. Jerry Yoo from Next Level Physical Therapy to talk about injury prevention, mobility, strength training, breathing, and what it really takes to stay active for life.

Meet Dr. Jerry Yoo: A Lifelong Athlete Who Overcame a Water Phobia

Jerry shares a powerful story: as a child, he and his brother were caught in a riptide and were rescued by two surfers—an experience that later led to a serious fear of water. Years later, he intentionally worked through that fear and eventually completed a triathlon, describing the deeper win as overcoming the phobia itself.

What Is HYROX (and Why Triathletes Are Doing It)?

Jerry is currently training for his first HYROX event—a standardized hybrid race that combines repeated running segments with functional stations (like rowing, SkiErg, farmers carries, lunges, burpees, and wall balls). He describes it as a “threshold” effort for much of the race, and notes that triathletes often do well because of the run fitness required.

Who Next Level Physio Helps Most

Next Level Physical Therapy specializes in lifelong athletes and runners over 40, along with subsets like pelvic floor concerns, college athletes, and high school athletes. Many people come in with:

• Chronic pain
• Recurring injuries
• Performance plateaus
• Mobility limitations
• A desire to stay injury-free as they age

Jerry emphasizes that the goal isn’t just to “get out of pain,” but to help athletes keep doing what they love for decades.

The Two Diagnoses in Physical Therapy: Symptoms vs Root Cause

One of the best lines from the episode: in PT there are often two diagnoses:

• The symptom (ex: plantar fasciitis, rotator cuff pain, back pain)
• The root cause (ex: gait deviation, mobility restriction, training error, lack of recovery)

The best outcomes happen when both are addressed—relief now, plus prevention long-term.

The Move–Excel–Inspire Method

Next Level Physio uses a 3-step system designed to move athletes from pain and limitation to long-term confidence:

1) Move

Reduce pain and restore function efficiently—often using regenerative modalities alongside movement work.

2) Excel

Strengthen, stabilize, and integrate corrective strategies into the athlete’s actual training plan.

3) Inspire

Test and retest for readiness so athletes return with confidence and a roadmap to stay healthy.

Jerry’s goal: within 3–6 visits, athletes should feel meaningful improvement (often 30–40% or more).

Regenerative Tools Mentioned: Shockwave + Needling + Blood Flow Restriction

Jerry shares how Shockwave therapy has become a “game-changer,” especially for stubborn issues like plantar fasciitis and chronic tendon or muscle pain. He also discusses combining Shockwave with electro-dry needling and blood flow restriction in a regenerative approach—while still emphasizing that movement and root-cause work are essential so symptoms don’t simply return.

Athlete Maintenance: “Insurance” for Performance and Peace of Mind

Not everyone sees PT only when they’re injured. Jerry describes a high-performance membership where athletes come in monthly for reassessment and proactive programming updates—similar to “maintenance” models in nutrition and coaching.

The Biggest Mobility Loss After 40: Shoulders + Hips

Jerry notes two major trends he sees in athletes over 40:

• Loss of shoulder mobility
• Loss of hip/pelvic mobility

These limitations don’t just affect sport—they affect daily function (including simple tasks like reaching, dressing, and getting up from the toilet).

Breathing: The Underestimated Mobility Tool

One of the most practical takeaways: mobility often starts with breathing.

Jerry teaches 3D breathing (not just belly breathing) to create rib cage expansion in the front, back, and sides—helping support shoulder and pelvic mobility. He also emphasizes staying relaxed through the neck and shoulders while breathing.

A Fast Tool for Anxiety or Race Jitters: The “Stacked Inhale”

Jerry shares an Andrew Huberman-inspired technique: take a sharp inhale through the nose, then a second small inhale “on top,” followed by a long exhale. He notes it can rapidly bring heart rate down and calm the nervous system.

Warm-Up and Cool-Down: Non-Negotiables for Athletes Over 40

Jerry explains that many injuries he sees come down to insufficient warm-ups and poor transitions between intensity and rest. He personally needs 15–20 minutes to feel prepared, and suggests athletes treat warm-up as part of training—not an optional add-on.

He also highlights the importance of cooling down to help the body shift out of high intensity and recover well—along with post-workout nutrition (carbs + protein).

Strength Training: Essential for Endurance Performance and Longevity

Jerry calls out a common endurance-athlete trap: “I’ll strength train when I have time.”

Instead, he stresses strength must be part of the plan—progressively loading over time (not staying with the same light weights forever). He shares his own experience of gaining muscle in his 40s/50s and still hitting performance PRs later in life.

How to Contact Dr. Jerry Yoo / Next Level Physio

• Website: nlphysio.com
• Instagram: @drjerryYoo
• Instagram (clinic): @nextlevelphysiopt
• YouTube: Next Level Physio

Jerry notes Next Level Physio has locations in New Jersey and in the Cary/Raleigh area, and offers a free assessment for The Endurance Edge community as a way to give back.

Final Takeaways: Be Active and Amazing for Life

Jerry’s three part advice:

• Connect your training to a bigger purpose (family, independence, quality of life)
• Make strength + mobility part of your training (not optional)
• Support your training with sleep, nutrition, and stress management

Train for performance, yes—but also for health span. That’s how you stay active for decades.

If you’re looking for a fast, scenic, and well-organized race in North Carolina, the Tobacco Road Marathon and Half Marathon deserves a spot on your calendar.

In this episode of the Find Your Edge podcast, Coach Chris Newport sits down with race leaders Dave Gross and Mark Dill to talk about what makes this event special—from its flat, shaded course to its strong community impact.

The Story Behind Tobacco Road

The Tobacco Road Marathon officially launched in 2010 after extensive planning beginning in 2009. The driving force behind the race was founder Kazem Yalapur, whose goal was simple but powerful: create a meaningful event that helps others while celebrating endurance sport. :contentReference[oaicite:1]{index=1}

Since then, the race has grown into one of the Triangle’s premier endurance events.

Major Charities Supported

One of the defining features of Tobacco Road is its charitable impact. Major beneficiaries include:

• Breakthrough T1D (formerly JDRF)
• American Red Cross
• Hope For The Warriors
• Triangle Rails to Trails
• Wake County Parks & Recreation

The race also distributes additional funds to smaller local nonprofits, reinforcing its strong community mission. :contentReference[oaicite:2]{index=2}

A Fast, Flat Course Built for Performance

Let’s talk about what runners really want to know: the course.

Tobacco Road is widely known as one of the flattest and fastest marathon courses in North Carolina. In fact, approximately 18% of runners qualify for Boston at this event. :contentReference[oaicite:3]{index=3}

Why Runners Love the Course

• ~21 miles of the marathon are on the American Tobacco Trail
• Soft, runner-friendly surface
• Shaded sections through wooded areas
• Minimal neighborhood congestion
• Subtle grades that keep the course interesting

The trail setting also creates a more peaceful racing experience compared to large urban marathons.

Race Size: Big Enough for Energy, Small Enough for Space

The event typically hosts about:

• ~1,000 marathon runners
• ~3,000 half marathon runners
• ~4,000 total participants

Because of the trail layout, the field spreads out well, so runners rarely feel crowded while still enjoying strong race-day energy. :contentReference[oaicite:4]{index=4}

What Makes Race Day Special

Beyond the course itself, Tobacco Road delivers a high-quality race experience.

Runner Perks Include:

• Boston Qualifier (BQ) bonus shirt for qualifiers
• Free race photos (recent years)
• Festive finish-line environment
• Free beer from Bond Brothers
• Free pizza from Papa John’s
• Live music and strong spectator support
• The famous finish-line bell 🔔

Yes — you absolutely should ring the bell when you finish.

Ideal Weather Window

The race is strategically scheduled for St. Patrick’s Day weekend, when average temperatures are typically in the low 50s—prime running weather for distance athletes. :contentReference[oaicite:5]{index=5}

Behind the Scenes: What Runners Don’t See

One of the most eye-opening parts of the conversation was how much work goes into race execution.

• ~700 volunteers support the event
• Complex aid station logistics
• Bus transportation planning
• Medical and EMS coordination
• Police and traffic management

As the team shared, runners often underestimate the scale of preparation required to deliver a smooth race day. :contentReference[oaicite:6]{index=6}

Pro Tips for Race Day

From the race team and Coach Chris:

• Arrive early — parking roads are narrow
• Hydrate and fuel consistently
• Use the pace groups if targeting a goal
• Don’t underestimate the subtle grades
• Enjoy the trail experience

Who Should Run Tobacco Road?

This race is ideal for:

• Boston qualifier seekers
• First-time marathoners
• Half marathon runners
• Walkers looking for a supportive event
• Triangle-area runners wanting a local race
• Out-of-town runners seeking a destination race

Whether your goal is a PR, a BQ, or simply to finish strong, Tobacco Road offers a welcoming and performance-friendly environment.

Race Details

• Event: Tobacco Road Marathon & Half Marathon
• Location: Triangle area, North Carolina
• Typical Date: Mid-March (St. Patrick’s Day weekend)
• Start Time: 7:00 AM

Learn more and register at:
tobaccoroadmarathon.com

Final Thoughts from Coach Chris

If you want a race that combines performance potential, community impact, and a beautiful trail setting, Tobacco Road should absolutely be on your radar.

Train smart, hydrate well, and don’t forget to ring the bell.

Finishing an Ironman or long-course endurance event should feel amazing… so why do some athletes feel surprisingly low afterward?

In this episode of the Find Your Edge podcast, Coach Chris Newport sits down with Dr. Carlie Frost-Poirier, who just completed her dissertation on post-race blues in long-course triathletes. Her research uncovers powerful predictors that every endurance athlete and coach should understand.

What Are Post-Race Blues?

Post-race blues refer to a temporary period of low mood, emotional flatness, or feeling “lost” after a major endurance event. Athletes may experience:

• Lower mood or motivation
• Loss of structure after the race
• Emotional let-down after a big goal
• Difficulty transitioning back to normal life

Importantly, this is typically not clinical depression, but rather a short-term adjustment period after an intense goal pursuit. :contentReference[oaicite:1]{index=1}

Why This Research Matters

While post-Olympic and marathon blues have some research behind them, Dr. Frost-Poirier found that long-course triathlon is significantly under-studied. Most existing literature focuses on runners, leaving a major gap for Ironman athletes. :contentReference[oaicite:2]{index=2}

Her dissertation aimed to identify what actually predicts post-race blues in 70.3 and 140.6 athletes.

The Three Key Predictors Studied

The research examined three major psychological factors:

1. Passion Type

• Harmonious passion: Sport fits flexibly into life
• Obsessive passion: Sport feels compulsory or identity-driven

2. Life Balance

How well athletes felt they were managing work, family, training, and other roles during peak training.

3. Goal Satisfaction

How satisfied athletes felt with their race outcome — regardless of whether they technically achieved their goal.

Study Design (Quick Nerdy Snapshot)

• 200+ long-course triathletes
• Survey at 3–7 days post-race (peak blues window)
• Follow-up at 30 days post-race
• Measured mood disturbance using validated tools

This longitudinal design helped capture both the immediate and short-term emotional response to racing. :contentReference[oaicite:3]{index=3}

The Biggest Predictor of Post-Race Blues

Here’s the headline finding:

Life balance was the strongest predictor of post-race blues.

Athletes who reported poorer life balance during peak training were significantly more likely to experience post-race blues. Obsessive passion also predicted blues, but to a lesser degree. :contentReference[oaicite:4]{index=4}

What This Means

• It’s not just about how hard you train
• It’s about what you sacrifice to train
• The bigger the life imbalance, the bigger the emotional drop

An Interesting Twist: Tension Increased After Racing

One surprising finding: while life balance improved by 30 days post-race, tension scores actually increased over time. :contentReference[oaicite:5]{index=5}

This may reflect athletes returning to normal responsibilities after the relative escape of heavy training — a fascinating area for future research.

Practical Takeaways for Endurance Athletes

✅ Plan the Month After Your Race

Don’t just plan to race day. Plan your emotional and training structure for the 30 days after.

✅ Maintain Some Structure

Abruptly stopping all routine can amplify the emotional drop.

✅ Watch for Over-Identification

If your identity becomes too tightly wrapped in your race outcome, risk may increase.

✅ Protect Life Balance During Peak Training

This was the strongest predictor in the study — and the biggest lever athletes can control.

✅ Consider Keeping Your Coach Briefly Post-Race

Continued support and check-ins may ease the transition.

Why This Matters for Longevity in Sport

At The Endurance Edge, we talk a lot about sustainable performance. This research reinforces something many experienced athletes feel intuitively:

Fitness gains don’t exist in a vacuum — they live inside your life.

The athletes who thrive long-term aren’t just the ones who train hardest… they’re the ones who integrate training most harmoniously.

Listen to the Full Episode

If you’ve ever felt a post-race emotional dip — or coach athletes who might — this is a must-listen conversation.

🎧 Listen to Find Your Edge wherever you get podcasts.

What if a running program could do more than teach kids to move their bodies—what if it helped them build confidence, learn life skills, navigate friendships, and feel like they truly belong?

In this episode of the Find Your Edge podcast, I sat down with Celia Dario from Girls on the Run of the Triangle to talk about how this incredible organization empowers girls across the Triangle in North Carolina, through movement, mentorship, and meaningful curriculum.

What Is Girls on the Run?

Girls on the Run (GOTR) started in Charlotte, North Carolina, and has grown nationwide. Girls on the Run of the Triangle is one of the earliest councils, serving the community since 2000.

Since then, GOTR of the Triangle has served over 27,000 girls across five counties: Durham, Wake, Orange, Chatham, and Johnston.

Who Can Participate?

Girls on the Run serves girls in 3rd through 8th grade through two programs:

• Girls on the Run (Grades 3–5)
• Heart & Soul (Grades 6–8)

Girls can join through their school’s GOTR site, be placed on a team if they don’t have a school program, or participate through some park-based teams.

It’s “So Much More Than Just Running”

This is the heart of the program: girls do not need to be runners to join, and coaches do not need running experience to lead.

Each season follows a curriculum that blends movement with life skills, including:

• Building confidence and self-expression
• Friendship and teamwork
• Working through conflicts
• Handling emotions like anger or anxiety in productive ways

Running becomes a powerful tool for reaching a goal, and completing a 5K often becomes a “proof moment” for girls: I can do hard things.

What Does a Typical Practice Look Like?

Teams meet twice per week for about 60–90 minutes. Practices include:

• A life-skill lesson from the GOTR curriculum
• Warmups and movement-based games
• Running/walking practice that gradually builds toward a 5K
• A supportive team environment where every pace is welcome

And yes, girls might run, walk, cartwheel, stop to cheer for friends, and sparkle their way to the finish line. (If you’ve been to a GOTR 5K, you know the glitter is real.)

Spring Season Registration + Key Dates

GOTR of the Triangle runs two seasons each year: fall and spring.

• Spring registration closes February 23, 2026
• Spring season is a 10-week program
• Bee Amazing 5K: May 16, 2026 (RTP in Durham)
• Race starts at 10:00 AM

The Bee Amazing 5K is open to everyone: runners, walkers, families, strollers, and even dogs. It’s an uplifting community event where proceeds help fund scholarships and support the program.

How to Volunteer: Coach, Help for a Day, or Join Race Day

One of my favorite things Celia shared is that there are many ways to get involved:

• Become a volunteer coach (training provided)
• Help at the GOTR office (like packing team supply bins)
• Show up on race day and experience the joy
• Support through fundraising programs

Last year alone, GOTR of the Triangle had around 800 volunteer coaches.

What Is the GOTR “SoleMates” Program?

Solemates is a fundraising program where you choose a physical activity goal (like a race) and raise funds to support Girls on the Run. In return, GOTR partners with local races and may provide free race registration for participating SoleMates.

Races mentioned include:

• City of Oaks
• Tobacco Road Marathon
• The Garmin Marathon (Durham) — including half marathon options

SoleMates receive encouragement, perks, and may be eligible for giveaways (including a raffle tied to the Garmin race).

Fall Season: Reindeer Romp 5K

For the fall season, the signature race is the Reindeer Romp, traditionally held the first Saturday in December.

Why This Matters: Confidence You Can See

Celia shared that on race day she interviews girls about what they learned, and the answers are powerful: resolving conflicts at school, managing anxiety, making new friends, and feeling proud of themselves.

Watching girls cross the finish line—some for the first time ever running a 5K—is the kind of joy that makes you tear up in the best way.

How to Get Involved with GOTR

To learn more about registration, coaching, volunteering, the Bee Amazing 5K, and SoleMates, visit:

https://beeamazing5k.com/ 

https://www.gotrtriangle.org/solemates 

Website: gotrtriangle.org
Instagram: @gotr_triangle

A Note From Coach Chris: Humans of Steel + GOTR

Girls on the Run of the Triangle is also the beneficiary of our annual event, Humans of Steel (August 2, 2026). GOTR leads the kids fun run warm-up, and it’s one of the most joyful moments of the entire day.

Sport changes lives, and this organization is helping girls build physical, emotional, and social strength that lasts a lifetime. Please consider supporting them.