#11: Marcus Willday, Torq Performance Director - A Deep Dive into Marathon Fueling Strategies

Maximum Mileage Running Podcast

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Are you prepared to revolutionize your performance during marathons or ultra-marathons? Our guest for this episode is Marcus Willday, the Performance Director at Torq Fitness, one of the leading endurance nutrition companies in the world... Marcus unravels fascinating insights on fueling your body to keep that energy tank from running on empty during a race.
We venture into the realm of stored carbohydrates, their rapid depletion, and strategies to maintain adequate energy levels.
Marcus sheds light on the interaction between glucose, sodium, and water, their molecular structures, and how this knowledge can help enhance your race performance. Listen as we dissect the role of a transporter protein, SGLT1, in keeping your blood fueled with carbohydrates and how this science can influence your marathon finish time.
Finally, we break down types of carbohydrates, their absorption thresholds and how exercise intensity influences carbohydrate breakdown. With Marcus' expertise, we weave through the science of fueling and recovery, timing your fuel intake, and tailoring your carbohydrate consumption to match your race goals.
This riveting podcast episode is your gateway to maximizing your endurance performance with the right fueling tactics.
You can find Marcus and the work of Torq at https://www.torqfitness.co.uk/ and on their Instagram @torqfitness
This video is a fantastic visualisation of the relationship between our stored fuel sources and taking on extra fuel during a race! https://www.torqfitness.co.uk/news/why-fuel-running-video

Thanks for being part of our running community. Keep clocking those miles, keep pushing your limits, and above all, keep finding joy in the run. See you on the next episode of Maximum Mileage Running Podcast!

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Chapter

1. Fueling Your Marathon or Ultra Marathon (00:00:00)

2. The Importance of Hydration in Performance (00:16:20)

3. Importance of Hydration for Marathon Runners (00:27:08)

4. Understanding Carbohydrate Intake for Performance (00:42:21)

5. Timing Fueling During Marathon Training (00:51:25)

6. Fueling Your Training and Race Goals (00:59:24)