// FIELD NOTES
THE PODIUM BLOG
Training insights, fueling science, and athlete stories.
How PODIUM Made These Calls: Five Design Decisions, Defended
Five architectural calls inside PODIUM's prescription engine: the constraint model, the 5-tier heat curve, no acclimatization reduction, sodium-carb decoupling, and sex-agnostic prescription. The alternative considered, the evidence, and the trade-off for each.
120g/h: The Fuel Myth
The internet says 120g/h is the goal. The research says 90g/h is the practical ceiling for most events; 120g/h is the gut-trained ceiling reserved for ultra-distance and elite scenarios.
The Fuel vs. Fast Decision: When to Eat and When to Skip
Some runs need fuel, some don't. Under 60 minutes, skip it. 60-90 minutes at Cruise effort, your call. Past 90 minutes or anything at Push or All-Out intensity, fuel. Plus a special note for female athletes.
Fueling in the Heat: Why Your Summer Strategy Should Change
Heat changes your fueling on the sodium side, not the carb side. PODIUM scales sodium on a five-tier temperature curve from 0.85× cold to 1.75× very hot, capped at 1,500 mg/h. Carbs stay constant. Here's why.
Fueling for Female Runners: Why You Need More Carbs, Not Fewer
PODIUM uses the same fueling model for every athlete. Modeling research suggests female endurance athletes may need more exogenous carbs than males, not fewer. Here's why underfueling is the real risk.
How PODIUM's Algorithm Works: What Happens When You Press Start
PODIUM compares four constraints for every workout, picks the binding one, and scripts the timing. Here's how the math works under the hood.
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
A complete first marathon fueling guide. Carbs per hour by gut readiness, the 20-minute fueling pulse, sodium baseline, race-week protocol, and how to train your gut for race day.
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. Single lane up to 60 g/h, both lanes above that, and a hardware cap at 60 if you're fructose-intolerant. No brand loyalty required.
The Gut Training Protocol: How to Move from 30 to 90 g/h Without Wrecking Your Stomach
Your gut is trainable, just like your legs. PODIUM walks you from 30 to 90 g/h over eight weeks of progressive practice, with advancement earned through qualifying sessions instead of scheduled.
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 on a fixed cadence: small doses, every 20 minutes, starting at minute 15.
Sodium Isn't Just for Cramps: How Much You Actually Need (and Why)
Your sodium target is set by your sweat rate and the temperature, not by your carb intake. How to find your hourly baseline, what heat does to it, and why drink-to-thirst still wins.
How Many Carbs Per Hour? A Practical Guide for Runners & Cyclists
Your carb target is the smallest of three numbers PODIUM compares for every workout: what the work demands, what your gut handles, and the sport ceiling. Plus a safety floor for long sessions.
First Marathon Fueling Tips (I Wish I Knew)
Five things to remember on race week, in order. The print-and-fold cheat sheet version of the full marathon fueling guide.
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.