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What the Best Ultrarunners Are Still Getting Wrong About Fueling and Hydration
Running
What the Best Ultrarunners Are Still Getting Wrong About Fueling and Hydration
Singletrack ›
Jan 27, 20261:27:243.6K views
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In this episode of the Singletrack Podcast, I sit down with Andy Blow, CEO and founder of Precision Fuel & Hydration, for a wide-ranging conversation on what athletes at all levels are still getting wrong about fueling and hydration in ultrarunning.
Andy brings a deep and unique background to the conversation, with a degree in Sports & Exercise Science from the University of Bath, experience working as a sports scientist with Formula 1 teams, and a role helping establish the Porsche Human Performance Centre before founding Precision Fuel & Hydration.
We explore both fundamentals and frontiers, including:
* Why many ultrarunners — including elite athletes — succeed despite gaps in nutrition knowledge
* Core hydration concepts like sweat rate, sweat sodium concentration, and blood volume contraction
* The danger of chasing marginal gains before mastering the basics
* Why real-time sweat tech still isn’t quite ready for prime time
* “Ballpark accuracy” vs perfect precision in fueling and hydration
* Aid-station decision-making, guardrails, and crew strategy in ultra races
* The emerging challenges of fueling and hydrating for multi-day events
I learned a lot in this one, and hope you do too!
Chapters
00:00 The Evolution of Sports Nutrition in Ultra Running
05:47 The Role of Science in Endurance Sports
11:59 The Impact of Knowledge on Elite Athletes
18:10 The Future of Wearable Sweat Technology
23:54 Banking Hydration During an Ultra Event
43:28 Hydration Strategies for Endurance Races
48:35 Real-Time Decision Making at Aid Stations
55:15 Training for Variable Environmental Conditions
01:01:33 Pacing and Hydration Needs in Long Races
01:11:22 Understanding Osmolality and Its Impact on Hydration
01:18:12 The Variability of Sweat Sodium Concentration
Partners:
* Norda - check out the 005: the lightest, fastest, most stable trail racing shoe ever made (nordarun.com)
* Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next order (precisionhydration.com/planner)
* Raide - Making equipment for efficient human-powered movement in the mountains (raideresearch.com)
* Janji - premium trail running apparel (janji.com)
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1 hour 27 minutes.
