Cartel Coaching | A Triathlon Podcast
The Cartel: A Triathlon Podcast
Olympic-level coach. Ex-professional triathlete. Age-grouper who went from 148kg on the couch to the Ironman World Championship in Kona.
Tim Brazier coaches athletes from first-timers to the Olympic Games. Cal Millward is a 2x Ironman 70.3 Boulder champion and ex-pro navigating his way back to racing. Em (@emz2ironman) is the one asking the questions you're thinking but would never post in a forum.
Every episode we break down the sport from every angle — training, racing, nutrition, gear, mindset, and the reality of fitting it all into a normal life. No gatekeeping. No jargon for the sake of it. Just honest conversations that actually help you get better.
Cartel Coaching | A Triathlon Podcast
#2 The Art of Fueling for Endurance Performance and Recovery
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In this episode, we explore the critical role of nutrition in endurance sports, balancing body image, fueling strategies, and mental health. Whether you're an age grouper or a seasoned athlete, understanding how to fuel effectively can make or break your performance and recovery.
Main insights:
- The evolution of fueling strategies from traditional to modern, evidence-based approaches
- Differences in fueling needs between training, racing, and recovery
- How psychological factors and body image influence fueling behaviors
- Practical tips for fueling without overdoing it or risking under-fueling
- The importance of working with dietitians and mental health professionals for holistic support
- The impact of sleep, stress, and immune function on overall performance
- Strategies for sustainable nutrition habits and mindset shifts
- How to recognize signs of under-fueling and avoid common pitfalls in endurance nutrition
- The significance of small, consistent wins in training and nutrition progress
Timestamps:
00:00 - Introduction: Why fueling is essential in endurance sports
01:24 - The rise of fueling strategies in pro and age-group athletes
02:50 - Psychological impact of fueling decisions and body image stereotypes
03:53 - Customizing nutrition: No one-size-fits-all approach
06:23 - Historical perspective: how fueling has advanced since the 80s
07:50 - Race day fueling vs. training fueling: key differences
09:10 - Protein intake and its role in training adaptation
10:28 - The importance of balancing fatigue, immune health, and fueling
11:44 - Transition from weight loss to performance nutrition
12:38 - Personal journeys: learning from early mistakes and weight management
14:12 - Strategies to prevent injuries linked to under-fueling
16:22 - The role of dietitians and mental health support in endurance sport
18:39 - Recognizing signs of under-fueling: fatigue, sickness, and poor recovery
20:27 - The psychology of “junk food” and flexible fueling habits
21:28 - Over-fueling: myth or reality? When less might be more
23:22 - How to adapt fueling based on workout intensity and duration
24:18 - Linking immune health and fueling, managing stress impacts
26:12 - Practical tips for different body sizes and stomach capacities
27:00 - Celebrating fueling flexibility and personality-informed choices
29:34 - The importance of consistency and small wins in nutrition habits
30:55 - The significance of sleep and routine for optimal fueling
33:16 - Early signs of training and fueling issues on training data and feedback
35:59 - Summary: Layering small wins for sustained endurance success
Come find us Cartel Coaching — Swim. Bike. Run. Together.