In this episode, we delve into periodized nutrition and the pros and cons of low carb, high fat (LCHF) diets for endurance athletes. We also hear from Dr. Sam Impey who published formative work on periodized nutrition, and discuss the Hexis Nutrition app which helps athletes plan their carbohydrate intake based on their training schedule. We explore the concept of a 3-500 calorie deficit per day for endurance athletes looking to improve their body composition without compromising their performance. Additionally, we discuss running technique changes, the importance of individual assessment and the potential pitfalls of trying to adopt a "template" running technique with Dr Kelly Sheerin of the AUT Running Mechanics clinic in Auckland. Lastly, we chat to Dr Kate Baldwin of Endurance Movement. We examine the challenges of incorporating strength training into endurance routines and the importance of keeping exercises simple and focusing on proper execution. We also touch on incorporating plyometrics and strength and conditioning training into endurance programs, highlighting the value of S and C in improving performance and injury prevention. (0:07:31) - “One Step Ahead” Periodized nutrition and fuelling for the work required with Dr Sam Impey of Hexis (0:19:48) - Calorie deficit for body composition changes (0:24:06) - “Coaches Catch-Up” Triathlon catch-up with Fitter Coach Tim Brazier (0:32:00) - Running Technique with Dr Kelly Sheerin from the AUT Running Mechanics Clinic (0:47:15) - Navigating Strength Training for Endurance Athletes with Dr Kate Baldwin of Endurance Movement LINKS: FORM Goggles discount using the code FITTER15 at http://formswim.com/fitterradio Infinit Nutrition discount using the code FITTER10 at https://www.infinitnutrition.com.au/ ULTRO Audio Earbuds at https://www.ultroaudio.com/ Dr Kelly Sheerin at https://www.autmillennium.org.nz/clinics/team/ Dr Sam Impey on Twitter at https://twitter.com/SamImpey_ Hexis at https://www.hexis.live/ Dr Kate Baldwin at https://endurancemovement.com/