Most athletes sign up for a training camp thinking they’ll leave with a smoother swim stroke, more confidence on the bike, or a few new nutrition strategies.

And while those things absolutely happen, they’re rarely the biggest transformation.

In this episode of the Find Your Edge Podcast, Coach Chris Newport sits down with Coach Carlie Frost-Poirier to discuss what they’ve witnessed after years of coaching endurance athletes through Ultimate Training Days and triathlon camps.

The surprising truth?

The greatest breakthroughs often have very little to do with fitness.

Instead, athletes discover limiting beliefs they didn’t know they had, gain confidence they didn’t think was possible, and finally receive personalized coaching that helps them stop guessing and start making confident decisions.

Why Training Camps Accelerate Progress

Most endurance athletes spend months or even years trying to solve problems by themselves.

They listen to podcasts.

They watch YouTube videos.

They read articles.

They ask questions in Facebook groups.

They try another nutrition product.

They download another training plan.

Yet many continue asking the same questions season after season.

The challenge isn’t usually a lack of motivation.

It’s trying to apply generic advice to a body, schedule, and training history that are completely unique.

One of our core beliefs at The Endurance Edge is simple:

Stop guessing. Start understanding your body.

That’s exactly what happens when experienced coaches can watch you move, ask questions, evaluate your habits, and provide immediate feedback.

The Biggest Improvements Usually Aren’t What Athletes Expect

Many athletes arrive focused on one specific problem.

• “I need to become a stronger cyclist.”
• “I need better nutrition.”
• “I need help swimming.”
• “I want to improve my transitions.”

Those goals are important.

But once coaches begin observing the whole athlete, entirely different opportunities often emerge.

Sometimes the issue isn’t fitness.

Sometimes it’s pacing.

Sometimes it’s confidence.

Sometimes it’s poor fueling.

Sometimes it’s fear on descents.

Sometimes it’s simply never having another experienced athlete explain why something matters.

When every discipline is evaluated from swimming and biking to running, nutrition, mental skills, and transitions you gain a complete picture instead of isolated pieces.

Personalized Coaching Beats Generic Advice Every Time

The internet has made information easier to find than ever.

Unfortunately, it has also made conflicting advice easier to find than ever.

One expert says eat more carbohydrates.

Another says eat less.

One recommends Zone 2.

Another recommends intervals every day.

Someone else recommends a supplement that promises to solve everything.

It’s exhausting.

The reality is that none of those recommendations are automatically right or wrong.

They simply may not be right for you.

At camp, coaches can finally connect the dots between your goals, your current abilities, your training history, your nutrition, and your lifestyle.

That’s where meaningful progress begins.

Every Discipline Reveals Something Different

Ultimate Training Days aren’t just another group workout.

They’re designed so experienced coaches can evaluate every aspect of your performance.

Swimming

Small adjustments in body position, breathing, or timing can dramatically improve efficiency while reducing fatigue.

Cycling

Bike handling, cornering, braking, climbing, and descending often create larger gains than simply riding harder.

Running

Stride mechanics, pacing, cadence, and durability all influence performance and injury risk.

Transitions

Simple organizational changes can save valuable time while reducing race-day stress.

Nutrition & Hydration

Fueling mistakes often explain poor performance that athletes mistakenly blame on fitness.

Mental Performance

Confidence, decision-making, and mindset determine how effectively athletes apply all the physical work they’ve already completed.

Community Changes Everything

One of the most unexpected outcomes athletes talk about after camp isn’t a faster pace.

It’s the people.

Training alongside others who understand early mornings, race nerves, missed workouts, family responsibilities, and ambitious goals creates an entirely different experience.

Instead of comparing yourself, you begin encouraging others.

Instead of wondering whether you belong, you realize everyone is learning together.

That sense of community often becomes the motivation that keeps athletes consistent long after camp ends.

Confidence Comes From Experience

Confidence isn’t something coaches can simply give you.

It’s something you build through successful experiences.

Every time you practice open water skills, descend a hill safely, execute a fueling plan, or receive feedback that immediately improves your performance, confidence grows.

That’s why immersive coaching experiences create lasting change.

You aren’t just hearing information.

You’re applying it.

Who Benefits Most From a Training Camp?

Many athletes assume camps are only for beginners.

Others assume they’re only for elite competitors.

Neither is true.

The athletes who often gain the most are those who:

• Feel stuck despite consistent training
• Want personalized coaching instead of generic advice
• Want greater confidence before race season
• Need help connecting training, fueling, recovery, and mindset
• Enjoy learning alongside supportive athletes
• Want to stop second-guessing every decision

Common Mistakes Athletes Make Before Attending Camp

• Waiting until they “get fitter”
• Thinking they need to know everything already
• Believing coaching is only for fast athletes
• Trying to fix every problem alone
• Assuming online information replaces personalized feedback

The athletes who improve the fastest aren’t necessarily the strongest.

They’re the ones willing to stay curious, ask questions, and remain coachable.

The Real Transformation

The best part of every Ultimate Training Day isn’t watching athletes swim faster or ride stronger.

It’s watching them realize they’re capable of more than they believed when they arrived.

That’s what happens when you stop trying to piece together random advice from the internet and instead receive individualized coaching from professionals who understand endurance sports, nutrition, physiology, and performance.

You don’t just leave with information.

You leave with clarity.

You leave with confidence.

You leave with a roadmap designed specifically for you.

Ready to Experience a Transformation?

If you’re ready to stop guessing and start making confident decisions about your training, nutrition, recovery, and racing, we’d love to have you join us at an upcoming Ultimate Training Day here.

You’ll receive hands-on coaching, personalized feedback, practical education, and the support of an incredible endurance community that’s committed to helping you succeed.

Your next breakthrough may be just one day away.

Key Takeaways

• The Endurance Edge’s training camps provide far more than technical instruction.
• Personalized coaching accelerates progress faster than generic online advice.
• Confidence grows through guided experience.
• Community improves accountability and long-term consistency.
• The biggest breakthroughs often come from discovering what you didn’t realize was holding you back.

You can be training consistently, eating well, sleeping enough and still feel exhausted.

Your pace slows.

Your recovery gets worse.

You struggle to finish workouts that used to feel manageable.

Many athletes assume they simply need to train harder.

But sometimes the real problem isn’t motivation.

It’s iron.

In this episode of the Find Your Edge Podcast, Emily Qiu interviews iron researcher Dr. Cory Dugan alongside Coach Chris Newport to discuss why iron deficiency is one of the most common and most overlooked performance limiters in endurance sports.

---

Quick Answer

Iron deficiency reduces your body’s ability to transport oxygen, produce energy, and recover from training. Endurance athletes especially female athletes are at increased risk because running, heavy training, menstruation, growth, and inflammation all increase iron needs while reducing absorption.

The solution isn’t to blindly take supplements. It’s to test first, understand your results, and build an individualized plan.

---

Why Endurance Athletes Lose More Iron

Many athletes don’t realize that simply participating in endurance sports increases iron loss.

According to Dr. Dugan, endurance exercise can reduce iron through several mechanisms:

• Foot strike hemolysis (red blood cell breakdown while running)
• Sweat losses
• Small amounts of gastrointestinal bleeding
• Exercise-induced inflammation
• Reduced iron absorption after long workouts

For women, menstrual blood losses create another major source of iron depletion.

When adolescence, heavy training, and menstruation overlap, iron requirements increase dramatically.

---

The Hidden Role of Hepcidin

One of the most fascinating parts of this discussion is the hormone hepcidin.

After endurance exercise, inflammation causes hepcidin levels to rise.

When hepcidin increases, your body temporarily blocks iron absorption.

This means timing matters.

If you take an iron supplement immediately after a hard workout, your body may absorb very little of it.

Instead, athletes often benefit from taking iron away from training sessions when absorption is higher.

---

Signs You May Be Iron Deficient

Iron deficiency doesn’t always look obvious.

Many symptoms mimic hard training:

• Persistent fatigue
• Poor recovery
• Brain fog
• Difficulty concentrating
• Poor sleep
• Restless legs
• Heart palpitations
• Cold intolerance
• Hair loss
• Brittle nails
• Reduced training performance

These symptoms are easy to dismiss as “normal marathon training” or “Ironman fatigue.”

That’s why athletes often stay iron deficient for months before anyone recognizes the problem.

---

Don’t Rely on Hemoglobin Alone

One of the biggest myths discussed in this episode is that a normal hemoglobin automatically means your iron is fine.

Not true.

Hemoglobin often stays normal until iron stores become severely depleted.

Instead, ask your healthcare provider about an iron panel that includes:

• Ferritin
• Transferrin Saturation
• Total Iron Binding Capacity (TIBC)
• Serum Iron
• Hemoglobin

Looking at the complete picture provides much better insight than a CBC alone.

---

What Ferritin Level Is Best?

There isn’t universal agreement on an “ideal” ferritin number.

Instead of chasing one magic value, Dr. Dugan recommends monitoring trends over time.

The goal is understanding how your iron status changes throughout the training season—not simply reacting to one blood test.

This individualized approach matches how we coach athletes at The Endurance Edge.

---

Can You Fix Iron Deficiency With Food?

If iron stores are only mildly reduced, improving dietary intake may be enough.

Excellent iron-rich foods include:

• Lean beef
• Liver
• Dark poultry
• Seafood
• Beans
• Lentils
• Fortified cereals
• Spinach (although absorption is limited)

Once deficiency becomes significant, nutrition alone usually isn’t enough.

That’s when supplementation should be discussed with your healthcare provider.

---

How to Improve Iron Supplement Absorption

• Take with Vitamin C
• Avoid calcium at the same time
• Avoid coffee and tea around supplementation
• Separate supplements from hard workouts
• Some research suggests every-other-day dosing may improve absorption while reducing GI distress.

---

Do Cast Iron Pans or Lucky Iron Fish Work?

Probably not enough to correct deficiency.

Although cooking with cast iron can increase the iron content of food, current research shows this usually doesn’t meaningfully improve ferritin levels in athletes who are already deficient.

---

Should Endurance Athletes Get Tested?

Absolutely.

Rather than waiting until symptoms become severe, endurance athletes—particularly female athletes—should consider periodic screening as part of their long-term performance plan.

The earlier iron deficiency is detected, the easier it is to correct.

---

Key Takeaways

• Iron deficiency is common among endurance athletes.
• Symptoms often look like overtraining.
• Normal hemoglobin does not rule out iron deficiency.
• Ferritin trends matter more than one isolated number.
• Timing of supplementation affects absorption.
• Testing beats guessing every time.

---

Frequently Asked Questions

Can male athletes become iron deficient?

Yes. While female athletes are at higher risk, male endurance athletes can also develop iron deficiency due to heavy training loads.

Should I take iron supplements just in case?

No. Iron supplementation should be based on appropriate testing and guidance from your healthcare provider.

Can overtraining mimic iron deficiency?

Yes. Fatigue, poor recovery, and declining performance can occur with both conditions.

---

Ready to Stop Guessing?

If you’ve been struggling with fatigue, poor recovery, or inconsistent performance, don’t assume it’s simply your training.

Our sports nutrition team helps endurance athletes interpret lab work, optimize fueling, and build individualized nutrition plans based on science—not social media.

Book a Sports Nutrition Consultation with The Endurance Edge and gain confidence in every training decision.

https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/

When athletes think about performance nutrition, they often focus on sports drinks, gels, supplements, and recovery products.

But what if one of the most powerful performance foods has been sitting in your pantry all along?

Oats are inexpensive, versatile, easy to prepare, and packed with nutrients that support endurance performance, recovery, heart health, blood sugar management, and healthy aging.

In this episode of the Find Your Edge Podcast, Chris Newport, Performance Dietitian and Head Coach at The Endurance Edge, sits down with dietetic intern Emily Qiu to answer a surprisingly common question:

Which oats are actually best?

Let’s dive into why oats deserve a place in nearly every athlete’s nutrition plan.

Why Oats Are So Good for Athletes

Oats provide a unique combination of carbohydrates, fiber, antioxidants, and micronutrients that support both performance today and health for decades to come.

Key benefits include:

1. Beta-Glucan Fiber Supports Heart Health

Oats are rich in a special type of soluble fiber called beta-glucan.

Research shows beta-glucan may help:

• Lower LDL cholesterol
• Support cardiovascular health
• Improve blood sugar management
• Promote satiety and fullness
• Feed beneficial gut bacteria

For endurance athletes, a healthy cardiovascular system is the foundation of performance.

2. Steadier Energy Levels

Unlike highly processed breakfast foods that can cause rapid spikes and crashes in blood sugar, oats provide a slower release of energy.

Benefits include:

• More stable energy throughout the morning
• Reduced cravings
• Improved appetite control
• Better fueling between training sessions

This makes oats an excellent option before long workouts, training days, or busy workdays.

3. Gut Health Support

Oats act as a prebiotic.

That means they provide fuel for beneficial gut bacteria.

A healthy gut may help support:

• Digestion
• Immune function
• Recovery
• Nutrient absorption
• Overall health

Many athletes focus on probiotics while overlooking the importance of feeding their existing gut bacteria.

4. Antioxidant Protection

Oats contain unique antioxidants called avenanthramides.

These compounds may help:

• Reduce oxidative stress
• Lower inflammation
• Support blood vessel function
• Increase nitric oxide production

Nitric oxide helps improve blood flow and oxygen delivery to working muscles.

5. Important Micronutrients

Oats naturally contain:

• Magnesium
• Manganese
• Phosphorus
• Zinc
• Iron
• Vitamin B1
• Additional B vitamins

These nutrients support:

• Energy production
• Recovery
• Muscle function
• Bone health
• Athletic performance

What Type of Oats Are Best?

Walk down the grocery aisle and you’ll find:

• Steel-cut oats
• Rolled oats
• Old-fashioned oats
• Quick oats
• Instant oatmeal

Many athletes wonder if one is dramatically better than another.

The reality?

All oats start from the same oat groat.

The primary difference is how much processing occurs.

Steel-Cut Oats

Steel-cut oats are chopped into smaller pieces.

Pros:

• Less processed
• Chewier texture
• Slightly slower digestion

Cons:

• Longer cooking time

Rolled or Old-Fashioned Oats

These oats are steamed and flattened.

Pros:

• Quick preparation
• Great texture
• Versatile

Cons:

• Slightly more processed

For most athletes, these offer an excellent balance between convenience and nutrition.

Quick Oats

Quick oats are rolled thinner and cook faster.

Pros:

• Fast preparation
• Convenient

Cons:

• Slightly faster digestion

Still a nutritious choice.

Instant Oatmeal

Instant packets are often flavored and sweetened.

Pros:

• Extremely convenient

Cons:

• May contain added sugars
• May contain unnecessary additives

Look for simple ingredient lists whenever possible.

Common Mistakes Athletes Make With Oatmeal

Mistake #1: Eating Oats Alone

A bowl of plain oatmeal often lacks enough protein.

Instead, try adding:

• Greek yogurt
• Protein powder
• Cottage cheese
• Nuts
• Seeds

Mistake #2: Not Fueling Enough

Many athletes unintentionally under-fuel.

If you’re training hard, consider adding:

• Fruit
• Honey
• Maple syrup
• Dried fruit

Your training volume should influence your carbohydrate needs.

Mistake #3: Making It Boring

Oatmeal doesn’t have to be bland.

Try:

• Blueberries and walnuts
• Bananas and peanut butter
• Apples and cinnamon
• Chia seeds and berries
• Pumpkin puree and spices

How Athletes Can Use Oats Throughout the Day

Before Training

Try:

• Oatmeal with banana
• Overnight oats
• Oat-based smoothies

These provide accessible carbohydrates for training.

After Training

Pair oats with protein:

• Oats + whey protein
• Oats + Greek yogurt
• Oats + eggs on the side

This combination supports glycogen replenishment and muscle recovery.

Daily Health and Longevity

Even outside of training, oats support:

• Heart health
• Gut health
• Blood sugar control
• Healthy aging

Sometimes the simplest habits create the biggest long-term results.

Frequently Asked Questions About Oats

Are steel-cut oats healthier than rolled oats?

Not necessarily. Steel-cut oats are slightly less processed, but both provide excellent nutrition.

Do oats spike blood sugar?

Generally, oats produce a slower glucose response than many refined carbohydrate foods because of their fiber content.

Are oats good for endurance athletes?

Absolutely. Oats provide carbohydrates, fiber, vitamins, minerals, and antioxidants that support both performance and recovery.

Can oats help with cholesterol?

Research suggests beta-glucan fiber may help lower LDL cholesterol levels as part of a healthy diet.

Are overnight oats healthy?

Yes. Overnight oats offer the same nutritional benefits while providing convenience for busy athletes.

Chris’ Protein Powder Recommendations

If you’re looking to boost the protein content of your oats, consider using an unflavored whey protein that is Informed Choice certified. These products undergo testing for banned substances and are a good option for athletes and health-conscious individuals.

Or NSF certified for sport collagen to go in your oats:

The Bigger Lesson

Athletes often spend enormous amounts of time searching for the perfect supplement, newest nutrition trend, or latest performance hack.

But sometimes the most effective nutrition strategies are surprisingly simple.

Oats are affordable.

They’re accessible.

They’re evidence-based.

And they support both performance today and health for decades to come.

If you’re looking for a practical nutrition upgrade, a bowl of oats may be one of the easiest places to start.

Ready to Stop Guessing About Your Nutrition?

At The Endurance Edge, we help endurance athletes stop guessing about their fueling, hydration, recovery, and health.

Book a Sports Nutrition Quick Start Consult:

https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/

Or learn more about the Longevity Lab:

https://www.theenduranceedge.com/longevity

Because better performance starts with better understanding.

#findyouredge

#FindYourEdge

If you’ve ever looked at your lab results and thought, “Okay…but what does this actually mean for my training?” you are not alone.

Most endurance athletes are not struggling because they lack discipline.

They’re training. They’re eating pretty well. They’re tracking pace, power, heart rate, sleep, and recovery.

But when something feels off—low energy, poor recovery, cramping, frustrating cholesterol numbers, or results that don’t match the work they’re putting in—they’re often left guessing.

In this episode of the Find Your Edge podcast, Coach Chris Newport and dietetic intern Emily Qiu talk through special lab values endurance athletes may want to understand, including ApoB, magnesium, vitamin B12, methylmalonic acid, homocysteine, vitamin D, calcium, and more.

The goal is not to obsess over every number.

The goal is to use the right information, with the right interpretation, so you can make confident decisions about your performance today and your health for decades to come.

Why Standard Lab Work Does Not Always Tell the Whole Story

Most annual lab work is designed to screen for common medical concerns like anemia, diabetes, kidney function, liver function, and cardiovascular disease.

That matters.

But endurance athletes often have a different question.

They are not just asking, “Am I sick?”

They are asking:

• Why am I not recovering well?
• Why am I cramping?
• Why is my energy inconsistent?
• Why are my cholesterol numbers confusing?
• Am I fueling and supplementing appropriately?
• What do these numbers mean for my long-term health?

That is where additional biomarkers can help connect the dots.

Start With The Standard Labs

Before getting fancy, it helps to understand the basics.

Common annual labs may include:

• CBC: red blood cells, white blood cells, hemoglobin, hematocrit, and platelets
• CMP: glucose, electrolytes, kidney markers, liver enzymes, protein, albumin, and calcium
• Lipid panel: cholesterol, triglycerides, HDL, and LDL
• Hemoglobin A1c: longer-term blood sugar trends

These labs can provide useful information about anemia risk, kidney and liver function, blood sugar regulation, and overall health.

But they are only the starting point.

ApoB: A Deeper Look at Cardiovascular Risk

LDL cholesterol gets a lot of attention.

But LDL alone does not always tell the full story.

ApoB gives insight into the number of cholesterol-carrying particles in the blood. That can be helpful because two people may have similar LDL levels but very different particle numbers and cardiovascular risk profiles.

This may be especially useful for athletes with:

• Family history of cardiovascular disease
• High triglycerides
• Metabolic syndrome
• Type 2 diabetes risk
• Confusing LDL results

For endurance athletes who already exercise plenty, the answer is not always, “exercise more.” Sometimes the next best step is getting better information and interpreting it in context.

Magnesium: Muscle Function, Energy, and Recovery

Magnesium is involved in hundreds of biochemical reactions in the body, including muscle function, nerve function, protein synthesis, blood glucose control, and energy production.

For athletes, this matters because magnesium is connected to:

• Muscle contractions
• Cramping
• Energy metabolism
• Recovery
• Blood sugar regulation
• Nervous system function

Serum magnesium is commonly tested, but it may not always reflect what is happening inside the cells. Red blood cell magnesium may provide a more useful picture for some athletes.

Food sources of magnesium include:

• Pumpkin seeds
• Black beans
• Quinoa
• Flax seeds
• Brazil nuts
• Edamame
• Chia seeds
• Dark chocolate

Yes, dark chocolate made the list. You’re welcome.

Vitamin B12 and MMA: Energy, Oxygen Transport, and Nerve Health

Vitamin B12 plays an important role in red blood cell production, oxygen transport, nerve function, DNA production, and energy metabolism.

Low B12 may be more common in:

• Older adults
• Vegetarians
• Vegans
• People with digestive conditions
• People taking proton pump inhibitors or frequent antacids

But here is where it gets nerdy.

Serum B12 alone may not always show the full picture.

Methylmalonic acid, or MMA, can help identify functional B12 issues because MMA may rise when the body does not have enough usable B12 to support normal metabolism.

That is important for athletes because B12 is tied to energy, oxygen delivery, and nervous system health.

Homocysteine: A Marker for B Vitamins, Heart Health, and Brain Health

Homocysteine is a natural byproduct of protein metabolism.

Your body uses nutrients like vitamin B12, folate, and vitamin B6 to convert homocysteine into other useful compounds. When those nutrients are low or the process is inefficient, homocysteine may rise.

Elevated homocysteine may be connected to cardiovascular and neurological health concerns, which is why it can be a helpful marker for athletes who are thinking beyond one race season.

This is not about fear.

It is about being proactive instead of reactive.

Vitamin D: Bone Health, Immune Function, and Recovery

Vitamin D is one of those nutrients that seems simple until you actually start testing it.

It plays a role in:

• Bone health
• Immune function
• Muscle function
• Recovery
• Calcium regulation

Vitamin D is commonly measured as 25-hydroxyvitamin D because it is the primary circulating form in the blood.

Food sources include fatty fish, egg yolks, fortified dairy products, fortified plant milks, and some mushrooms.

For athletes, vitamin D is especially important because bone health, muscle function, and recovery all matter if you want to keep training and racing for years to come.

Calcium: Do Not Supplement Based on One Number Alone

Calcium is important for bone health, muscle contractions, and nerve signaling.

But a low or high calcium value does not automatically mean you should start supplementing.

Calcium interpretation needs context, including protein intake, albumin, vitamin D status, kidney function, dietary intake, and overall health patterns. Chris specifically cautions against looking at calcium in isolation and assuming supplementation is the answer.

This is why interpretation matters.

One number rarely tells the whole story.

Direct-to-Consumer Labs: Helpful Tool or Rabbit Hole?

Direct-to-consumer labs can be useful.

They can also create unnecessary panic.

It is easy to see one value outside the reference range and immediately think something is wrong.

But athletes need someone who can zoom out and ask better questions:

• What is the full pattern?
• Is this clinically meaningful?
• Is this related to training load?
• Is this a nutrition issue?
• Does this need medical follow-up?
• What should we track over time?

Labs are most helpful when they are paired with expert interpretation, trend tracking, and practical next steps.

What Should Endurance Athletes Do Next?

If you are curious about lab testing, start with your annual physical and ask for copies of your results.

Then look at the bigger picture:

• Your training load
• Your nutrition habits
• Your recovery
• Your symptoms
• Your family history
• Your goals
• Your long-term health priorities

From there, a sports dietitian or qualified healthcare provider can help determine whether additional testing makes sense.

Frequently Asked Questions

What lab values should endurance athletes track?

Endurance athletes may benefit from tracking standard labs like CBC, CMP, lipid panel, fasting glucose, and A1c, plus additional markers such as ApoB, vitamin D, magnesium, B12, MMA, homocysteine, ferritin, and thyroid markers depending on their goals and health history.

Is ApoB important for athletes?

Yes, ApoB can be helpful because it measures the number of cholesterol-carrying particles in the blood. This may provide more cardiovascular risk insight than LDL cholesterol alone.

Can magnesium deficiency affect endurance performance?

Magnesium supports muscle contraction, nerve function, energy production, and recovery. Low magnesium may contribute to fatigue, cramping, and poor recovery in some athletes.

Why would an athlete test MMA with B12?

MMA can rise when the body does not have enough usable B12. This may help identify functional B12 deficiency even when serum B12 appears normal.

Should athletes use direct-to-consumer lab testing?

Direct-to-consumer labs can be helpful, but they should be interpreted with guidance. One abnormal value does not always mean something is wrong, especially in athletes with high training demands.

Ready to Stop Guessing and Understand Your Body?

If you are an endurance athlete who wants more clarity around your health, recovery, nutrition, and long-term performance, this is exactly why we created the Endurance Edge Longevity Lab.

Inside Longevity Lab, we help you connect the dots between your biomarkers, genetics, nutrition, training demands, and real life so you can make confident decisions instead of chasing random advice.

You do not need more guesswork.

You need a personalized roadmap.

Learn More About The Endurance Edge Longevity Lab

When athletes think about performance, they often focus on muscles, VO2 max, power, speed, recovery, and endurance.

But what supports all of those things?

Your bones.

In this episode of the Find Your Edge podcast, Coach Chris Newport and dietetic intern Emily Qiu discuss why bone health deserves far more attention among endurance athletes, active adults, and anyone interested in healthy aging.

Strong bones aren’t just about preventing osteoporosis decades from now. They’re critical for power production, injury prevention, stress fracture prevention, mobility, and maintaining independence throughout life.

Why Athletes Need Strong Bones

We spend a lot of time talking about building muscle.

But muscles need a framework.

Your skeleton provides the structure that allows you to generate force, absorb impact, and move efficiently.

Strong bones help:

• Support power production
• Reduce injury risk
• Prevent stress fractures
• Maintain mobility as you age
• Improve long-term athletic performance

Bone health is not just a concern for older adults. It matters throughout your entire athletic career.

Your Peak Bone Density Happens Earlier Than You Think

One of the most surprising facts about bone health is that bone mineral density typically peaks around age 30.

After that, a gradual decline naturally begins.

The goal is not to stop aging.

The goal is to maximize bone density early and slow the decline later.

Think of it like building a retirement account. The more bone density you build early in life, the more you have available as natural losses occur over time.

DEXA Scans: One of the Most Valuable Longevity Metrics

If there is one test that athletes and active adults should consider, it’s a DEXA scan.

Most people think DEXA scans only measure body fat.

In reality, they also provide valuable information about:

• Bone mineral density
• Lean body mass
• Fat mass
• Long-term bone health trends

Tracking these metrics allows you to be proactive rather than reactive.

You don’t have to wait until osteoporosis develops to start taking action.

The Best Exercise for Bone Health

The most effective activities for building and maintaining bone density are weight-bearing exercises.

Weight-Bearing Activities

• Running
• Jumping
• Hiking
• Stair climbing
• Walking

These activities place stress on the skeleton, which stimulates bone remodeling and strengthening.

Resistance Training

Strength training is equally important.

Heavy lifting helps create the mechanical stress bones need to stay strong.

This is especially important for endurance athletes who may spend large amounts of time swimming or cycling.

Cyclists and Swimmers: Pay Attention

While cycling and swimming are excellent cardiovascular activities, they are not particularly effective for maintaining bone density.

Because these sports are non-weight-bearing, athletes may experience greater declines in bone density if they neglect strength training.

That doesn’t mean stop cycling or swimming.

It means add resistance training consistently.

Your future self will thank you.

The Nutrition Side of Bone Health

Exercise is only half of the equation.

Nutrition plays a critical role in bone formation and maintenance.

Several key nutrients support bone health:

• Calcium
• Vitamin D
• Protein
• Vitamin K
• Magnesium
• Phosphorus
• Potassium
• Vitamin C

These nutrients work together to support bone remodeling, mineralization, and structural integrity.

Low Energy Availability Can Damage Bone Health

One of the biggest concerns among endurance athletes is Relative Energy Deficiency in Sport (RED-S).

When athletes consistently underfuel, the body prioritizes immediate survival over long-term maintenance.

That means bone formation can suffer.

Low energy availability has been associated with:

• Lower bone density
• Stress fractures
• Poor recovery
• Hormonal disruption
• Reduced performance

Eating enough is one of the most powerful things athletes can do to protect both performance and longevity.

Calcium and Vitamin D: The Dynamic Duo

When people think about bone health, calcium and vitamin D immediately come to mind—and for good reason.

Calcium provides structural support for bones.

Vitamin D helps the body absorb and utilize calcium effectively.

Great Sources of Calcium

• Dairy products
• Yogurt
• Cheese
• Leafy greens
• Tofu
• Fortified plant milks
• Canned salmon and sardines with bones

Great Sources of Vitamin D

• Fatty fish
• Egg yolks
• Fortified dairy products
• Fortified plant milks
• Sunlight exposure

Many adults still struggle to maintain optimal vitamin D levels, making testing an important part of a proactive health strategy.

Bone Health Is a Longevity Issue

Bone health is not just about avoiding fractures.

It is about maintaining the ability to:

• Stay active
• Travel
• Exercise
• Remain independent
• Enjoy life for decades to come

This is why bone health fits squarely within a longevity-focused lifestyle.

The decisions you make today can dramatically influence how you move and function 20, 30, or 40 years from now.

Ready to Take a Proactive Approach to Longevity?

Inside the Endurance Edge Longevity Lab, we help active adults and athletes look beyond today’s performance and build a plan for lifelong health.

Through genetics, lab testing, nutrition coaching, DEXA scans, accountability, and personalized guidance, we help you understand exactly what your body needs.

Because longevity isn’t about guessing.

It’s about measuring, understanding, and taking action.

Learn more about the Endurance Edge Longevity Lab today.

Learn More About the Longevity Lab

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.