Train. Eat. Repeat (Part 2) | Ride Faster With These Simple Habits

In part two of our conversation with sports performance nutritionist Dani Hofstetter, we go beyond theory and into the real-world habits that actually improve endurance performance.

From properly fueling long and double training days to understanding why most athletes underestimate their glycogen needs, this episode breaks down what really matters when it comes to carbohydrate intake, recovery, and metabolic efficiency.

We dive into:

Why you can’t fix bad fueling during the ride
The critical first hour post-training (and why most athletes waste it)
Simple, repeatable habits that outperform complex strategies
The risks of underfueling, RED-S, and chasing weight loss too aggressively
How to stay consistent when juggling training, work, and life

Fresh off his new book Train, Eat, Repeat, Dani shares a clear, no-nonsense approach to nutrition—cutting through trends, supplements, and overcomplication to focus on what actually works.

Whether you’re chasing performance gains or just want to feel better on the bike, this episode is packed with practical takeaways you can apply immediately.

👉 If you haven’t listened to part one, start there first:

https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000758776017

CHAPTERS

0:00 Intro

3:05 Why you can’t fuel hard training during the ride

4:03 The missing habit: building consistent fueling routines

5:25 Why post-ride nutrition gets neglected

7:53 The ideal recovery shake formula

8:59 Hydration: how much you actually need to replace

9:24 Planning vs reality: why logistics kill recovery

10:48 Train less, recover better? The real performance gain

11:00 Weight loss & performance: a risky trade-off

13:09 RED-S explained: warning signs athletes ignore

18:37 Nutrition mistakes when traveling

24:03 Probiotics, supplements & gut health

25:49 3 race nutrition rules for hotel stays

28:27 Why there are no shortcuts in nutrition

29:44 Biohacking, social media & performance myths

31:32 Study: social media can reduce performance by 9%

37:18 A perfect fueling day for a long ride

41:11 Protein, carbs & fiber: simple daily guidelines

44:11 The idea behind Train, Eat, Repeat

51:25 Favorite Castelli winter kit

54:27 Outro

– LINKS –

TRAIN EAT REPEAT - The Endurance Cookbook

https://www.dorlingkindersley.de/buch/marlene-low-feride-dogum-dani-hofstetter-fabian-haefeli-train-eat-repeat-9783831050734

PREVIOUS EPISODES

Smart Nutrition for Hot Weather Riding

https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000722138953

RED-S Ep. 1

https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000671492861

RED-S Ep. 2

https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000672166132

Sports Nutrition: Winter Training, Indoor Riding

https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000639782748

Sports Nutrition: Race Day Fueling, Hydration Strategy

https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000638271631

Sports Nutrition: What is the Optimal Diet for Cycling Performance

https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000636862451

Sports Nutrition: Carbs, Fruits, Veggies for Everyday Performance

https://podcasts.apple.com/it/podcast/castelli-cycling-podcast/id1669906821?l=en-GB&i=1000635636881

– CONNECT –

Dani Hofstetter

⁠Website⁠: ⁠

https://danihofstetter.ch⁠

Instagram⁠

https://www.instagram.com/dh_performance_nutrition/

Host: Soren Jensen⁠⁠⁠

https://www.linkedin.com/in/sjensen77

Hosted on Acast. See acast.com/privacy for more information.

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