// FIELD NOTES
THE PODIUM BLOG
Training insights, fueling science, and athlete stories.
120g/h: The Fuel Myth
The internet says 120g/h is the goal. The research says 90g/h is where returns peak and risks stay low. Here's what actually matters.
The Fuel vs. Fast Decision: When to Eat and When to Skip
Some runs need fuel, some don't. Here's a simple framework to decide before any workout — by duration, intensity, and athlete type.
Fueling in the Heat: Why Your Summer Strategy Should Change
Above 77°F, your body can't absorb fuel efficiently. Here's how to adjust your hydration, sodium, and carb strategy for hot-weather racing.
The Female Runner's Fueling Guide: Why Generic Advice Doesn't Work
Most fueling advice is based on male research. Here's what female runners need to adjust for carbs, sodium, and cycle-phase fueling.
How PODIUM's Algorithm Works: What Happens When You Press Start
From your experience level to a minute-by-minute fueling script — here's how PODIUM calculates your carb and sodium targets.
How to Make Your Own Performance Gels
Commercial gels run $2-4 per serving. Using honey and maple syrup, you can make two flavors that cost about 30 cents each. Here's how.
Fueling for Your Marathon: Everything I Wish I Knew
Fueling may be intimidating if you're just starting out. Here's the complete protocol — when to eat, how much, race week prep, gut training, and troubleshooting.
The Gel Label Guide: What Actually Matters on the Back of the Packet
Once you know how to read the back of the packet, you can evaluate any gel in about 10 seconds. No brand loyalty required.
The Gut Training Protocol: How to Build Your Fueling Capacity Without Wrecking Your Stomach
Your gut is trainable — just like your legs. Here's the week-by-week protocol to build your fueling capacity without GI disasters on race day.
The 20-Minute Pulse: Why Fueling Timing Matters More Than You Think
Your gut gets worse at absorbing fuel as your workout goes on. The fix isn't eating more — it's eating earlier and on a rhythm.
Sodium Isn't Just for Cramps: The Real Reason It's in Your Fuel
Your body uses sodium to absorb carbs. Without enough, those gels just sit in your stomach. Here's how to find your target.
How Many Carbs Per Hour? A Practical Guide for Runners & Cyclists
The '30-60g per hour' advice isn't wrong. It's just incomplete. Here's how to find your actual number based on duration, intensity, sport, and experience.
5 Fueling Tips I Wish I Knew Before My First Marathon
I trained my legs but completely ignored my gut. Paid for it on race day. Here's what I wish someone had told me.
Why You Bonk at Mile 20 (Even Though You Ate)
Your body has a fuel tank called glycogen. Learn why runners hit the wall and how proactive fueling prevents it.