{"podcast":{"title":"Relay","slug":"relay-6492906","podcast_index_feed_id":6492906,"rss_url":"https://anchor.fm/s/e6342a60/podcast/rss","website_url":"https://www.relaypodcast.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/staging/podcast_uploaded_nologo/38521784/38521784-1711018643118-633892a7cddd8.jpg","author":"Relay","episode_count":191,"summary":"A running podcast dedicated to conversation, commentary, and fun. Our team has someone for everything, from pros to amateurs, track nerds to ultra athletes, shoe experts, and coaches. We love discussing all-things running with enough hilarious tangents to keep you on your toes. Like being on your favorite group run with friends. The Relay team of contributors includes Kofuzi, Stefanie Flippin, Lindsey Hein, Laura Thweatt, Tommie Runz, Peter Bromka, Marcus Brown, and Matt Chittim.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/relay-6492906"},"episode":{"title":"115 Grams Of Carbs An Hour And We’re Still Underfueling","slug":"115-grams-of-carbs-an-hour-and-we-re-still-underfueling","published_at":"2026-05-05T03:17:25+00:00","page_url":"https://stenobird.com/podcast/relay-6492906/115-grams-of-carbs-an-hour-and-we-re-still-underfueling","show_page_url":"https://stenobird.com/podcast/relay-6492906","url":"https://podcasters.spotify.com/pod/show/relaypod/episodes/115-Grams-Of-Carbs-An-Hour-And-Were-Still-Underfueling-e3it59i","audio_url":"https://anchor.fm/s/e6342a60/podcast/play/119493362/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-4-5%2F423479422-44100-2-da148984e0f65.m4a","summary":"Episode rundown: - Indy Mini weekend and what it’s like announcing vs watching elite races -Rebecca Schmidt’s 70:10 win and course record -Andie Cozzarelli qualifying for the Trials by 3 seconds and the chaos of that finish -How much elite marathoners are actually fueling (100–115g carbs/hour) -Practicing fueling in workouts and why it’s now part of training, not just race day -Long run evolution: from no fuel to “this is actually not that hard if you eat” -Super spikes and how track shoes went from nothing to full tech -Abby Steiner lawsuit and the idea of shoes contributing to career-ending injuries -Trials location debate (Phoenix vs St. Louis and what that means for racing conditions) -Finding non-running joy and perspective when things aren’t going well Media Mentioned: - Sara Hall audiobook (recommended listening format) - Survive and Advance by Tiana Bartoletta - Count My Lies (book) - Your Friends & Neighbors (Apple TV show starring Jon Hamm) - Beef (Netflix series starring Ali Wong) - TikTok content from Masai Russell and Tara Davis-Woodhall This episode is supported by Noogs! Noogs are a simple, great-tasting way to get in carbs and electrolytes before or during your run without overthinking fueling. Head to noogsnutrition.com and use code RELAY for 15% off your first order.","meta_description":"Episode rundown: - Indy Mini weekend and what it’s like announcing vs watching elite races -Rebecca Schmidt’s 70:10 win and course record -Andie Cozzarell…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2777,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/relay-6492906/episodes/115-grams-of-carbs-an-hour-and-we-re-still-underfueling/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/relay-6492906/115-grams-of-carbs-an-hour-and-we-re-still-underfueling.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}