Share
![cover art for SPORTS NUTRITION Ep3 | Race Day Fueling, Sports Drinks, Hydration Strategy](https://open-images.acast.com/shows/64ba47265648a8001146d33c/1701874804458-3fa8957d8b3ac2cda5fc0a8d3b6e9a37.jpeg?height=750)
CASTELLI Cycling Podcast
SPORTS NUTRITION Ep3 | Race Day Fueling, Sports Drinks, Hydration Strategy
In this episode, we delve into the topic of fueling for race days, ultra events, or triathlons, discussing how to prevent or recover from 'hitting the wall' (also known as bunking), sports drinks, and more on nutrition. This advice comes straight from sports nutrition expert Dani Hofstetter.
For the past two decades, Dani has empowered triathletes, cyclists, world tour riders, ultra athletes, mountaineers, and runners to reach their fullest potential with their fuel. He holds the esteemed IOC Diploma in Sports Nutrition, awarded by the International Olympic Committee.
If you’re seeking specific, expert-backed fueling advice, the Castelli Sports Nutrition series is your source to help fuel your biological machine. It covers a wide variety of information about a healthy cycling lifestyle for athletes of all abilities and training levels.
TOPICS DISCUSSED
(00:00) Introduction
(02:23) Race Day Fueling
(5:39) Protein Absorption
(6:56) Fuel For An Ultra
(10:41) Fueling During a Triathlon, Ironman
(15:21) What Goes Into a Good Sports Drink?
(20:35) Calculate Sweat Rate, Hydration, Sodium
(27:49) Sodium Bicarbonate For Performance
(32:30) Energy Drinks - Substances to Steer Away From
(36:33) Can You Mix Sports Drinks?
(40:01) Carbohydrate Intake, Liquid vs Solid Food
(41:57) Hydro-Bladder For Racing, Unlimited Pro Jersey
(44:39) Ending
– GUEST –
Dani Hofstetter has been fueling champions for over 20 years. He holds the IOC Diploma in Sports Nutrition, awarded by the International Olympic Committee as part of the program of the IOC Medical and Scientific Commission. Throughout his career, he has collaborated with a wide spectrum of athletes, from World Tour cyclists to mountaineers and everyday amateur cyclists.
CONNECT
– HOST –
Søren Jensen, Global Marketing Manager at Castelli, has been working for this iconic brand since 2006. You can usually find him riding the backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.
CONNECT
SEND US YOUR QUESTIONS
If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to podcast@castelli-cycling.com
________
Follow Castelli on social:
Instagram Triathlon
We're also on STRAVA
More episodes
View all episodes
ANTOINE HUBY | How Cyclocross Shapes Champions!
57:48|Whether you’re a passionate cyclocross fan or just curious about the sport, this episode is packed with insights, inspiration, and everything that makes bike racing such a dynamic and evolving discipline.Today, we’re joined by Antoine Huby, a rising talent in cycling from the Brittany region of France. Antoine made a name for himself in cyclocross, winning the U23 French Championship in 2021, before making waves on the road in 2023 with standout performances, including a win at the U23 Course de la Paix, a second-place finish at Liège–Bastogne–Liège U23, and a top-five at the Tour Alsace. His rapid rise caught the attention of Soudal Quick-Step, where he is now in his second season.With the Cyclocross World Championships happening this weekend in Liévin, northern France—just a short drive from his home—it’s the perfect time to hear from Antoine about his training, race strategies, and technical skills that make cyclocross such an essential foundation for top road racers. We’ll also dive into his admiration for Julian Alaphilippe, his aspirations for Strade Bianche, and his thoughts on the crossover between CX and road racing.So, buckle up and get ready for an inside look at the world of cyclocross and its influence on road racing. Let’s dive in! CHAPTERS00:00 Intro03:07 Antoine's Journey to Professional Cycling06:02 The Transition from Cyclocross to Road Cycling08:56 The Influence of Julien Alaphilippe11:52 The Importance of Cyclocross in Training15:13 The World Championships and French Cyclocross17:49 Technical Skills Gained from Cyclocross21:13 Antoine's Early Days in Cycling24:08 Understanding Cyclocross Racing Dynamics29:04 Tire Pressure and Setup for Cyclocross32:54 The Importance of a Fast Start35:54 Gear Choices and Techniques for Cyclocross39:48 Techniques for Barriers and Dismounting45:30 Training Intensity and Race Preparation51:45 Running in Cyclocross Training53:40 Dream Races and Future Aspirations LINKS –Velon – Quick Bike Swap – GUEST –French cyclist Antoine Huby made his mark in cyclocross, winning the U23 French Championship in 2021, before excelling on the road. His rapid rise earned him a spot on Soudal Quick-Step, where he continues to impress in his second season. CONNECTInstagram– HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso. SEND US YOUR QUESTIONS OR FEEDBACKIf you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to podcast@castelli-cycling.comURŠKA ŽIGART | Unfiltered: Life with Tadej, Challenges, Season Goals, Team Pika, Empowering Women
01:02:11|📺 Watch the full episode on YouTube, and don’t miss your chance to win a VIP experience for the Giro d’Italia Women this July with a chance to meet the ladies of AG Insurance Soudal. Share your favorite moment or quote from this episode in the comments to enter! The winner will be announced in a pinned comment on March 4, 2025, and contacted directly.YouTube: https://youtu.be/dMgIjZLu2xQ___In this episode, we sit down with Urška Žigart, an extraordinary Slovenian cyclist carving her path in the women’s professional cycling world.From her rise to becoming a five-time national champion, achieving top placements at the Giro d’Italia Women, Tour de Suisse, and Giro dell’Emilia, to her new chapter with AG Insurance-Soudal, and balancing life with cycling superstar Tadej Pogačar, Urška shares an inspiring journey filled with triumphs, aspirations, and the challenges of competing at the highest level.From Slovenia to Monaco, Urška reflects on the importance of mental resilience, the evolution of women’s cycling, and a peek into her life with Tadej, including who does the cooking at home and other fun moments that come with being in a relationship with a fellow athlete. She also shares her vision for supporting the next generation of cyclists. and offers insights on teamwork and the ongoing growth of women’s cycling.Join us for this heartfelt and insightful conversation about life, cycling, and the power of perseverance.Sit back, relax, and be inspired by Urška Žigart’s incredible story.CHAPTERS00:00 Intro02:41 Contest Rules04:53 Gabba R06:24 2025 Race Program12:12 Building a Stronger Future for Women's Cycling19:10 Žigart and Pogačar: The power couple of Slovenian cycling23:11 Tadej’s Pink jersey, Barbie Story Goes Viral on Social Media24:55 The ‘Fluffy’ Scones Story with Matt Stephens28:22 Who’s in Charge of Tadej’s Wardrobe?29:47 Pogi’s Glorious Tufts of Hair in the Wind (Spoiler!)30:16 How Did Urška and Tadej First Meet?33:10 Who's Always the First One to Be Ready for Training?33:48 Who Changes the Flat Tire?35:53 Who’s the One Half-Wheeling the Other?36:28 Who’s Doing the Cooking at Home?37:07 Can You Tell from Tadej’s Body Language When He’s About to Attack?38:19 Slovenia's Cycling Success Story40:46 Urška’s Journey into Cycling44:13 How Cycling Has Changed Over the Past Years45:46 Talking Cycling at Home with Tadej, Improving Technically48:15 A Hard, Steep Learning Curve52:28 2024 Breakthrough Year55:05 Signing with AG Insurance-Soudal01:01:48 Ending– LINKS –Matt Stephens The Cafe Ride - Tadej Pogačar– GUEST –Urška Žigart is a Slovenian professional cyclist known for her climbing and time-trialing skills. Off the bike, she is passionate about sustainability, empowering women's cycling, and the outdoors, inspiring fans with her talent and determination. Urška is also known for her relationship with Tadej Pogačar, a two-time Tour de France winner.CONNECTInstagramAG Insurance Soudal– HOST –Søren Jensen, Castelli Global Marketing Manager.SEND US YOUR QUESTIONSETHAN HAYTER | Britain's Cycling Ace - New Team, New Goals
37:40|Join us for an inspiring conversation with one of Britain’s most versatile and exciting cyclists—Ethan Hayter.In this episode, Ethan reflects on his journey from turning pro with Team INEOS in 2020 to signing with Soudal Quick-Step for the next two seasons—a team with Grand Tour and Classics ambitions, while also working to help Ethan rediscover his best form. With past victories, including the GC at the Tour de Pologne and the Tour of Norway, along with 15 wins across 2021 and 2022, Ethan shares insights on season goals, adapting to his new team, balancing road and track disciplines, and the role of marginal gains in professional cycling.We delve into how his track racing roots have shaped his road career, the mental preparation required for major events like the Olympics, and the importance of patience and joy in overcoming setbacks. Ethan also discusses how he got into cycling through the track community and offers valuable advice for young cyclists, emphasizing the role of community and passion in achieving sustained success.Packed with insights and inspiration, this episode is a must-listen for anyone passionate about the world of cycling.Chapters00:00 Intro 02:50 Rapid Fire Round of Questions03:49 Transitioning to Soudal Quick-Step 08:08 Reflecting on Past Achievements and Future Goals13:35 Journey Into Track Cycling 19:29 Balancing Road and Track Training21:44 Mental Preparation for Major Races22:39 Dealing with Setbacks and Staying Motivated25:46 Race Recon and Todays technology28:21 Castelli Windtunnel Testing29:43 Sanremo Speed Suit, Idea to Reality 31:57 Advice for Young Cyclists: Community & Enjoyment37:19 Ending – GUEST –Ethan Hayter is known for his success both on the road and on the track, with a long list of medals at the Olympics, World Championships, and other major events. He turned pro with Team INEOS in 2020 and now rides for Soudal Quick-Step.CONNECThttps://www.instagram.com/ethanhayter/https://www.strava.com/pros/601041– HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT https://www.linkedin.com/in/sjensen77/SEND US YOUR QUESTIONSIf you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to podcast@castelli-cycling.com2. NATHAN HAAS | Ep. 2: Eye-Catching Jersey Designs, Journey into Pro Cycling
38:03||Ep. 2In this second episode, Nathan Haas shares his inspiring journey from being a young, talented athlete in Australia to racing for some of the sport's biggest World Tour teams.He discusses the challenges he faced transitioning from downhill mountainbiking to road racing, the importance of team dynamics, and the evolution of Girona as a cycling hub. Nathan also delves into his collaborations with architect and designer Richard Pearce, exploring the creative design process behind Castelli’s exclusive R-A/D Collection and the significance of gravel racing in today’s cycling culture.We sat down with him in his hometown of Girona to talk about his entry into cycling and the lessons he’s learned as a pro that can inspire others.Chapters00:00 Intro01:08 Overview03:25 The Journey Begins: Nathan Haas' Early Days02:44 From Downhill to World Tour: The Transition06:09 Navigating the World Tour: Challenges and Triumphs08:57 The Importance of Team Dynamics in Cycling12:14 The Evolution of Girona as a Cycling Hub14:58 Cultural Insights: Riding for French Teams18:11 The Emotional Rollercoaster of Professional Cycling21:03 Designing the Future: Collaborations with Richard Pérez23:51 The Full Circle Journey: From Dirt to Road to Gravel27:10 The Science of Gravel: DNA and Design30:05 The Art of Cycling Apparel: A Deep Dive into Jerseys32:56 Reflections and Future Aspirations37:29 Ending – LINKS –Richard Pearce, R–A/D Collectionhttps://www.castelli-cycling.com/highlights/r-ad-collectionDesigning the R—AD Collection: A history of passionNathan: https://youtu.be/XnBd7oeEggURichard Paerce: https://youtu.be/5NobK1ER4MY– GUEST –Born in Australia, Nathan Haas was originally a mountain biker and represented Australia at two UCI World Championships. In 2009, he switched to road racing, competing in the World Tour for a decade before transitioning to gravel racing in 2021. He has lived in Girona, Spain, since 2012.CONNECTInstagramSTRAVA– HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT LinkedIn 1. NATHAN HAAS | Future of Gravel Racing, Girona’s Cycling Culture, Gabba R
48:50||Ep. 1Nathan is a household name in cycling, having raced at the World Tour level for 10 years, participated in all Grand Tours, and sparked many conversations about the present and future of gravel cycling—all while achieving top results and inspiring others.In this action-packed episode, we sit down with Nathan to explore gravel riding, the best routes around Girona, its coffee culture, cycling community, and why Girona has become a cycling mecca.We also discuss the spirit of gravel, where camaraderie and competition create a passionate, welcoming community, and why events like the Iceland Rift are gaining attention. Other topics include athlete branding on social media, the rising competitiveness in gravel racing, advancements in equipment, biomechanics, and other factors driving increased speed and performance, as well as empowering women in the sport, and more.Tune in for an episode full of insights, inspiration, and everything that makes gravel cycling unique.Chapters00:00 Intro03:58 The Girona Coffee Culture06:07 Favorite Castelli Product10:07 Why Gravel is Better than World Tour Racing10:40 Best Jersey Design13:22 Best Girona Gravel Ride16:13 Why Girona is a Cyclist's Paradise19:25 Advice for Aspiring Gravel Racers21:33 The Best Part of Gravel Racing26:18 Race Coverage and Athlete Branding34:50 The Spirit of Gravel45:23 Empowering Women47:33 Outro– LINKS – Girona Coffee Shops: https://www.instagram.com/oniriacafe/ https://www.instagram.com/tramuntana_girona Nathan’s Favorite Ride From Girona https://connect.garmin.com/modern/course/269428651 Richard Pearce, R–A/D Collection https://www.castelli-cycling.com/highlights/r-ad-collection – GUEST –Born in Australia, Nathan Haas was originally a mountain biker and represented Australia at two UCI World Championships. In 2009, he switched to road racing, competing in the World Tour for a decade before transitioning to gravel racing in 2021. He has lived in Girona, Spain, since 2012.CONNECThttps://www.instagram.com/nathanpeterhaas/ https://www.strava.com/pros/12924172 – HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT https://www.linkedin.com/in/sjensen77/GAIA MASETTI | The Rising Italian Star, Positive Vibes All Around!
36:37|At just 22, Gaia Masetti is already making waves in the women’s WorldTour. With a deep passion for cycling that began in childhood, Gaia has raced in some of the biggest events on the calendar as part of the AG Insurance Soudal team.In this episode, Gaia reflects on her journey from winning her first race at the age of six to turning pro at just 21. She discusses the challenges she faced along the way, the unwavering support of her family, and how cyclocross helped shape her technical skills on the bike. She shares insights into her favorite Castelli gear, the races she’d like to win one day, what it’s like to race for the national team, and reveals her love for Italian ice cream, pizza, and what's on her curated Spotify playlist.Join us for an inspiring chat with this rising Italian star!CHAPTERS00:00 Intro03:12 The Role of Castelli in Professional Cycling06:04 Training Regimen and Coaching Dynamics08:58 Racing Preferences: Stage vs. One-Day Races11:51 Experiences in Major Races and Atmosphere15:09 Cyclocross and Its Influence on Road Cycling18:03 Representing Italy: The National Team Experience20:54 Personal Preferences and Lifestyle as a Cyclist24:11 Cultural Insights: Food and Music in Gaia's Life27:01 Family Influence and Support in Cycling30:06 Future Aspirations– GUEST –Gaia Masetti is an Italian professional cyclist riding for AG Insurance–Soudal She has gained recognition for her performances, including a victory at the La Classique Morbihan in 2023. Additionally, she won a gold medal in the mixed team relay at the 2024 European Road Championships and has competed in prestigious events like the Tour de France Femmes and Giro d’Italia Women.CONNECTInstagramAG Insurance Soudal– HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT LinkedInSEND US YOUR QUESTIONSIf you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to podcast@castelli-cycling.com2. SPORTS NUTRITION | RED-S Ep. 2: Optimizing Nutrition, Hydration, and Electrolyte Management
58:00||Ep. 2The pressure to achieve ideal weight in cycling and triathlon, hit competitive power-to-weight ratios, and meet physical expectations drives a surprising number of male and female elite athletes into a state of low energy availability. In this series, we explore RED-S, what it entails, and why diagnosing it is so complex. If you missed the first episode, we strongly recommend starting there as these two episodes serve as a comprehensive guide for athletes at all levels looking to enhance their performance through proper nutrition and hydration, with a focus on both physical and mental well-being.CHAPTERS00:00 Intro02:57 Best Practices for Treating RED-S05:46 The Importance of Mental Health in Sports Nutrition09:07 Educating Young Athletes on Nutrition and Health11:56 The Counterintuitive Benefits of Increased Energy Intake14:47 Shifting Mindsets Around Nutrition and Eating Behaviors18:01 Tailoring Nutrition to Training Demands20:52 Fluid and Electrolyte Management for Athletes23:47 The Role of Sodium in Hydration and Performance26:57 Nutrient Density and Whole Foods in Athletic Diets29:50 Practical Nutrition Strategies for Endurance Athletes33:03 The Importance of Training the Gut for Endurance Events35:48 Emerging Research and Trends in Sports Nutrition56:00 EndingIMPORTANT LINKSRED-S Study: Escape CollectiveResearchgate StudyFull Paper, click here. RED-S Symptoms Overview – GUEST –Dani Hofstetter has been fueling champions for over 20 years. He holds the IOC Diploma in Sports Nutrition, awarded by the International Olympic Committee as part of the IOC Medical and Scientific Commission program. Throughout his career, he has worked with a wide range of athletes, from World Tour cyclists to mountaineers and amateur cyclists.CONNECTDani Hofstetter bioLinkedInInstagramStrava – HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT LinkedIn1. SPORTS NUTRITION | RED-S Ep. 1: The Silent Performance Killer + TdF Femmes Study
48:33||Ep. 1As athletes, we constantly push to hit our peak, whether it’s achieving the ideal weight, nailing competitive power-to-weight ratios, or meeting physical expectations. But this pressure can sometimes lead to low energy availability and, in turn, the critical condition known as Relative Energy Deficiency in Sport (RED-S). Whether you're training for a race or managing your daily workouts, RED-S can seriously impact your health and performance. In our latest two podcast episodes, we dive deep into what RED-S is, why diagnosing it is so complex, and how it’s impacting athletes of all levels. Let’s dive in!CHAPTERS00:00 Intro and Overview02:48 Understanding RED-S05:46 Differences Between RED-S and the Female Athlete Triad08:59 Hormonal Imbalances and Their Consequences11:51 The Role of Metabolism in Athletic Performance15:09 Bone Health and Energy Availability in Athletes18:01 Measuring Energy Expenditure and Intake20:56 Signs and Symptoms of RED-S24:10 Nutrition Strategies for Athletes27:02 Long-term Consequences of RED-S30:12 Case Study: Georgie Howe and Energy Deficit Performance32:57 Challenges in Diagnosing RED-S35:48 The Importance of Tailored Nutrition Plans39:05 Micronutrient Density and Athletic Performance41:49 Bone Density Scans and Monitoring Health45:06 Treatment Approaches for RED-S46:00 Ending IMPORTANT LINKSRED-S Study: Escape CollectiveResearchgate StudyFull Paper, click here. RED-S Symptoms Overview – GUEST –Dani Hofstetter has been fueling champions for over 20 years. He holds the IOC Diploma in Sports Nutrition, awarded by the International Olympic Committee as part of the IOC Medical and Scientific Commission program. Throughout his career, he has worked with a wide range of athletes, from World Tour cyclists to mountaineers and amateur cyclists.Dani is also an ultra-cyclist and coach based near Zurich, Switzerland, focused on simplifying nutrition and helping athletes avoid fad diets. You can find Dani’s contact details below.CONNECTDani Hofstetter bioLinkedInInstagramStrava – HOST –Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.CONNECT LinkedInREGGIE MILLER & MATT LIETO | The Power of Community in Gravel Racing
38:05|Today's guest is truly inspiring—a superstar admired by millions of fans. We’re joined by NBA Hall of Famer and Olympian Reggie Miller. While Reggie is widely known for his legendary basketball career, today we’ll discuss his love for mountain biking and gravel riding, the cycling community, his missioan to boost diversity in the sport, and his passion for getting more kids and people of color involved. We’ll also explore his efforts to make cycling more accessible for everyone.Joining Reggie is Matt Lieto, a world-famous athlete who has competed in several Ironman World Championships and races like the Unbound 200, and now shares his insights as a coach, podcaster, and commentator.The interview was recorded during the world-class gravel event, SBT GRVL, in and around beautiful Steamboat Springs, in CO. We're sure you'll enjoy this one, so sit back, relax and kick your feet up!CHAPTERS00:00 Introduction and Opportunity13:28 Mission to Boost Diversity in Cycling22:10 Reggie Miller's Personal Journey in Cycling27:32 Favorite Bikes and Riding Locations34:40 The Importance of Community and Support– GUEST –Reggie Miller, one of the greatest shooters in NBA history, spent his entire 18-year career with the Indiana Pacers, where he became the franchise’s all-time leading scorer. Known for his incredible three-point shooting and clutch performances, Reggie was a five-time NBA All-Star and left a lasting legacy, especially with his unforgettable rivalry against the New York Knicks at Madison Square Garden. He’s the guy who could silence an entire arena with a single shot. And if you’re a Knicks fan, you probably still have some feelings about him! After hanging up his jersey in 2005, Reggie moved on to become a successful sports commentator, continuing to leave his mark on the game he loves. CONNECThttps://www.instagram.com/reggiemillertnt/Dropping Dimes Foundation: https://droppingdimes.org – CO-HOST –Matt Lieto is a professional triathlete, coach, and commentator, known for his expertise in Ironman competitions. Despite starting his athletic journey later, he became a respected figure in the sport. Today, Matt is a well-regarded coach and mentor to athletes of all levels, and he’s a familiar voice in the endurance sports world as a commentator for major triathlon events, including Ironman. His approachable style and in-depth analysis have made him a favorite among fans and athletes alike.CONNECT https://www.instagram.com/mattlieto/ SEND US YOUR QUESTIONS If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to podcast@castelli-cycling.com