// FIELD NOTES

THE PODIUM BLOG

Training insights, fueling science, and athlete stories.

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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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