THE SHORT ANSWER
Tim Podlogar, sports nutritionist, carbohydrate metabolism researcher, has appeared on the Roadman Cycling Podcast 2 times. Here's where Podlogar lands on in-ride fuelling. The positions below are drawn from those conversations, quoted directly.
WHO IS TIM PODLOGAR?
Tim Podlogar is the Slovenian sports nutritionist whose peer-reviewed work on high-rate glucose-fructose fuelling has shaped how the World Tour, Ironman field, and serious age-group athletes now fuel long efforts. His research on carbohydrate transporter saturation, on-bike absorption rates, and gut training matters because it provides the experimental basis for what every modern cyclist's fuelling plan now looks like. For Roadman listeners chasing high-carb fuelling protocols without GI distress, his work is one of the most-cited research starting points in cycling.
PODLOGAR ON IN-RIDE FUELLING
Podlogar’s key positions on in-ride fuelling.
- Glucose-fructose ratios (typically around 1:0.8) bypass single-transporter saturation and allow 90–120 g/hr absorption.
- Gut training is real and trainable — chronic exposure to high-carb fuelling shifts what the gut can absorb without distress.
- On-bike fuelling is now the single most-improvable nutrition variable for amateur endurance athletes.
- Race-day fuelling has to be rehearsed in long training rides for weeks — gut tolerance is not a race-day decision.
- Periodised fuelling around training (low-carb easy, high-carb hard) supports body-composition goals without compromising sessions.
IN PODLOGAR’S OWN WORDS
Verbatim from Tim Podlogar’s appearances on the podcast.
“Most gels were still malt to dextrin only or glucose only. There were no fructose in them and there were a few brands that actually had fructose in them but were 2:1 ratio. But then already at the time this was I'm talking about 2017 2018 it was pretty clear the research was already out there for a long time that perhaps the ratio of 1 to 0.8 is the ratio that should work for most people.”
“Instead of like looking at midnight to midnight actually look from one training session to the next training session. So basically 24 hour period becomes when you end the session on Thursday um in the afternoon until you finish the session on Friday in the afternoon. And then basically take that window as like the way how you calculate the calories. Because this way basically fuel for the work required of the upcoming training session.”
HEAR IT ON THE PODCAST
Episodes where Tim Podlogar covers in-ride fuelling and related ground.
FREQUENTLY ASKED
What does Tim Podlogar say about in-ride fuelling?
Tim Podlogar, sports nutritionist, carbohydrate metabolism researcher, has appeared on the Roadman Cycling Podcast 2 times. Here's where Podlogar lands on in-ride fuelling. The positions below are drawn from those conversations, quoted directly.
What is Podlogar's main point on in-ride fuelling?
Glucose-fructose ratios (typically around 1:0.8) bypass single-transporter saturation and allow 90–120 g/hr absorption.
Which Roadman Cycling Podcast episodes cover Tim Podlogar on in-ride fuelling?
Podlogar discusses in-ride fuelling in these episodes: "Race Weight & Carb Timing Mistakes | Roadman Cycling Podcast", "How Pro Cyclists Stay Lean | Roadman Cycling Podcast".
MORE FROM PODLOGAR
EXPLORE THE TOPIC
Cycling Nutrition— The Complete Guide →OTHER EXPERTS ON IN-RIDE FUELLING