Yes, Bob and person 1 are both me, just from different realities. Thanks for watching! 🏃🏻‍♂

On the cost front. Table sugar is a 1:1 to glucose to fructose ratio and dirt cheap. I use it for my training runs under 3-4 hours.

For bigger training runs and races I make my own gels. Those expensive gels you see are quite simple formulation. A $5 PF90 is 60g of maltodextrin, 30g of fructose and some pectin (I use 1.25g). Along with some preservatives (which I skip for DIY). Mix with 150ml of hot water and put in an apple sauce pouch and you get the same thing for under $1 (including the pouch).

For electrolytes all you really need is sodium, you can use table salt or if a heavy sweater or don’t like salty taste, use Sodium citrate. Match sodium to your water intake to keep blood volume. Match water to water loss to also keep blood volume.

When you get all 3 things right (carbs, water, electrolytes) then and only then are you allowed to express all that fitness you work so hard on gaining. A lot of people are losing a lot of time to nutrition in the back half of races and are trying to solve that issue by working out more.

I know you've built another youtube channel before, but you truly do have such a perfected style! Loving the content and excited to see how your channel grows!

I just love the way you break things down. So glad I found your channel! You're the man! 🤙🏽

26:51 retired military here; I can completely relate. 100% of military training is about going hard. For 20 years I hated running, and never knew why - that was why. It drives people to overtraining, burnout, and injury. After I took some time off from that lifestyle, and found my way back to running on my own terms (80/20 etc.) I completely fell in love with running in a way I never knew was possible.

I like your crazy eyes

I ran most of my marathons in the early 1980s. There were no gels, I do not know anyone who carried any type of food to sustain themselves on training runs or in races, water stations were just that—water. There were no water carriers such as all of the choices today, so for a training run of 20 or so miles, water came afterword unless someone had stored a canteen somewhere along the route. We thought that is what happened, each person gritted it out for 26.2 miles. And I live in a hot, very humid climate. (Marathons in the area were held only in winter.) Now I wonder what times I might have run if I had all of the knowledge and gear of today. Thank you for the delightful videos!

Your videos are great, common-sense information articulated really well. I'm running (attempting to run) my first 100 miler in October of 2026. I appreciate these informational videos, and your race videos. I'm in the "just want to have a fun adventure" category.

Nice always good to see people in Colorado crushing it on YouTube. I’m in Golden. Like your videos

You are a great communicator; you see the whole spectrum clearly. I love the way you explain things and make them easy to understand,  I learn a lot from you, congratulations!

This was SO helpful! Thank you from a 67 yo Nana who is doing Kona marathon 2028! 👊🏽

Dr Kramer out here spitting facts

Thanks so much for breaking complex information down so my 68 year old brain can understand.

I was an avid orienteerer when younger (we're talking late 80's early 90's) that later shifted to skipping the checkpoint and just go trail running. As you, I do try to get used to whatever brand is served during races (Umara is my fave), but for my everyday running I go back to my roots with homemade sports drinks. Table sugar, lemon juice, salt, maybe a spoon of honey, and water. When going 15k or more, I usually eat a third of a banana every 30 minutes. Super cheap, super accessible.
As for hydration, I use the 1k summary from my watch as a reminder to take a gulp. Keep it simple.

I’m training for my first marathon at 50 yrs old. This is the best video about nutrition and hydration I’ve watched. Great job! I ran 12 miles last week and it was rough. This week will be 14 and I’m going to be using your advice.

This is a truly excellent video. Why someone exercises is so important.

For me it is about fitness and doing something hard so I can grow as a person. I want to be healthy long-term along with pushing the boundaries to break out of being comfortable.

I am the king of Gel Nation. We gel 24/7. Run, gel. Dinner, gel. Paint fence, gel. Sleep, gel.

That’s a cool basement dude

I really enjoyed this video—powerful insights. I’m not a runner, but the way you broke down hydration and nutrition really clicked, and I can absolutely apply it to my cycling. It’s a great reminder that performance starts with how we fuel and take care of our bodies. Subscribed!

I love the analogy - so true