The ZNehr Coaching Podcast

Busting Nutrition Myths in Sports | ZNC Podcast Episode 8

Zach Nehr — Tue, 03 Nov 2026 12:51:02 GMT

Kylee Van Horn, RDN, FlyNutrition's Ultra Running Dietitian, discusses the journey of starting a podcast, the emotional aspects of weight management, the importance of understanding individual nutrition needs, and the balance between performance and weight loss.

1:1 Coaching and Custom Training Plans

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Kylee Van Horn (@flynutrition3)

Your Diet Sucks Podcast (yourdietsuckspod)

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Is This the Future of Sports Nutrition? | Episode 7 of the ZNehr Coaching Podcast

Zach Nehr — Tue, 27 Oct 2026 11:00:00 GMT

In this conversation, Dr. Sam Impey, co-founder of Hexis and expert in sports nutrition, shares his journey into nutrition science, emphasizing the practical application of knowledge in sports. He discusses his experiences working with elite athletes, particularly in cycling, and the distinct nutritional needs of sprinters versus endurance cyclists. The conversation also covers pre-race nutrition strategies, the importance of timing meals around training, and the use of caffeine and bicarbonate for performance enhancement. Dr. Impey highlights the role of Hexis in supporting athletes and teams in optimizing their nutrition strategies. In this conversation, Dr. Sam Impey discusses the intricacies of nutrition strategies for elite cyclists, emphasizing the importance of individualized approaches based on team philosophies and rider characteristics.

00:00 Journey into Nutrition Science

03:23 The Intersection of Sports and Nutrition

06:56 Working with Elite Athletes

08:17 Differences in Nutrition for Sprinters vs. Endurance Cyclists

14:12 Pre-Race Nutrition Strategies

16:52 Timing and Nutrition for Double Training Days

19:55 Personal Experiences with Early Morning Racing

23:17 Caffeine and Bicarbonate Protocols for Performance

31:33 Hexis and Its Role in Sports Nutrition

33:16 Nutrition Philosophy Across Teams

39:00 Individualization in Nutrition Strategies

43:34 Adapting Nutrition to Race Conditions

47:03 Weight Changes During Grand Tours

51:01 Caloric Tracking Among Professional Cyclists

53:39 Finding Optimal Race Weight

57:05 Life Changes and Nutrition Adaptations

1:00:10 The Role of Alcohol in Athlete Recovery

1:06:30 Balancing Nutrition on Rest Days

1:08:58 Understanding Nutritional Variability in Athletes

1:12:41 Fueling Strategies for Training and Rest Days

1:17:20 The Impact of Environmental Factors on Metabolism

1:22:34 Nutritional Needs Across Different Sports

1:28:15 The Science of Supplements in Cycling

1:36:26 Cultural Differences in Food Quality and Weight Management

Why You Need to Know Your Sweat | Episode 6 of the ZNehr Coaching Podcast

Zach Nehr — Tue, 13 Oct 2026 11:00:00 GMT

Meridith Cass, CEO of Nix Biosensors, explains hydration testing, business strategies, and performance models for everyone who sweats.

1:1 Coaching and Custom Training Plans

ZNehr Coaching | https://zachnehr.com/

ZNC Training Plans on TrainingPeaks | 📈 ZNC Training Plans on TrainingPeaks | 📈 https://www.trainingpeaks.com/coach/zachnehr#about

🧋 The Feed | @TheFeedMe https://rstr.co/the-feed/16507 (40% off for first-time customers at The Feed by clicking on this link)

🚲 Lauf | @LaufCycles https://www.laufcycles.com (DM me to inquire about road, gravel, and mountain bikes)

🥗 Hexis | @hexis_live https://www.gj4bt5vt.com/GZHPZ/2CTPL/?creative_id=1&source_id=Youtube&sub2=videoname (Link gives you 25% off the personalized fueling app)

🔬 INSCYD | @INSCYD https://zachnehr.com/inscyd-testing/ (50% off INSCYD Performance Testing)

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Meridith Cass (@meridith.unger)

Nix Biosensors (@nixhydration)

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----

Chapters

00:00 Introduction and Setup

05:20 Meridith's Background in Healthcare and Entrepreneurship

08:28 The Birth of Nix and Its Concept

12:55 The Vision for Biosensors and Wearables

14:15 Understanding Hydration Testing Standards

18:40 Diverse Applications of Nix Sensors

25:00 When to Consider Hydration Testing

27:45 Understanding Sweat Testing and Its Variability

29:02 The Mechanics of Sweat Testing

31:12 Factors Influencing Sweat Rate Variability

37:51 Consequences of Dehydration on Performance

41:16 Understanding Hyponatremia and Its Risks

44:42 Gender Differences in Hydration Needs

46:15 Seasonal Variability in Sweat Rate

50:34 Data Insights for Ultra Runners

53:54 Planning for Hydration in Endurance Events

56:59 Integrating Data for Optimal Performance

1:00:45 Commercialization and Partnerships in Health Tech

1:01:35 Scaling from Niche to Mainstream

1:02:10 Business Strategies for Growth

1:04:14 Data-Driven Insights and Scientific Opportunities

1:06:32 Hydration Strategies and Environmental Factors

1:08:30 Real-Time Adjustments During Races

1:09:33 Heat Acclimatization and Sweat Rate Changes

1:11:12 The Physiology of Sweating

1:12:55 Understanding Sweat Data and Recommendations

1:14:21 Nutrition, Hydration, and Performance

1:17:53 Pre-existing Conditions and Hydration Needs

1:21:42 Extreme Cases in Sweat Monitoring

1:24:12 Future of Sweat Monitoring Technology

How to Train Every Type of Athlete From Rugby Players to Cyclists

Zach Nehr — Tue, 06 Oct 2026 12:00:00 GMT

In this conversation, Pierre Spies, the elite sport global lead educator at Wattbike, shares insights about his journey in sports science and education. He discusses the beauty of South Africa, the role of an educator in elite sports, and the evolution of nutrition in sports science. Pierre emphasizes the importance of individualization in athletic performance and the impact of environmental factors on indoor cycling. His extensive background in sports technology and education highlights the need for tailored approaches in training and performance optimization. In this conversation, Pierre M Spies discusses the multifaceted applications of the Watt Bike across various sports, emphasizing its role in conditioning, injury prevention, and performance assessment.

How to Fuel for Performance: Insights from Maurten's Lead Performance Dietitian, Lauren Sander

Zach Nehr — Tue, 29 Sep 2026 12:45:46 GMT

In this episode, Maurten's Lead Performance Dietitian, Lauren Sander, discusses the role of a performance dietitian, the differences between dietitians and nutritionists, and the evolving landscape of sports nutrition. They explore carbohydrate intake strategies for endurance athletes, the importance of carbohydrate oxidation in performance, and how nutrition protocols vary across different race durations. The discussion highlights the significance of individualized nutrition plans and the latest advancements in sports nutrition science. This conversation delves into the intricacies of nutrition for athletes, focusing on timing, strategies for pre-race fueling, and the innovative hydrogel technology that enhances carbohydrate absorption. The discussion also highlights the importance of dental health in athletes, the role of sodium bicarbonate in performance, and the necessity of training the gut for endurance events.

Can Heat Training Make You a Better Cyclist? Aline Barre of CORE Has the Answer

Zach Nehr — Thu, 10 Sep 2026 23:21:15 GMT

Aline Barre, Endurance Performance Lead at CORE, explains heat, performance, and why every serious cyclist should be tracking core temperature.

- Chapters

00:00 Introduction and Daily Routine

03:03 Triathlon Journey and Competitive Level

05:48 Heat Training Insights and Experiences

08:46 Heat Training Protocols and Recommendations

12:01 Hydration Strategies for Endurance Athletes

15:06 Heat Training Equipment and Its Effectiveness

18:10 Weight Management and Performance in Sports

20:52 Dehydration and Its Impact on Performance

25:58 Understanding Heat Training and Its Effects

29:58 Gender Differences in Heat Adaptation

35:10 Core Temperature Measurement Techniques

40:12 Real-Time Monitoring in Racing

45:01 Cooling Strategies During Races

51:06 Heat Training Protocols for Beginners

55:59 Advanced Heat Training Strategies

59:36 Balancing Heat Training and Recovery

62:07 Adapting to Heat Training Over Time

63:54 Strategies for Effective Heat Training

67:07 Heat Adaptation in Different Athletes

70:07 Maintaining Heat Adaptation

71:54 Heat Training During Stage Races

75:09 Practical Tips for Heat Training

77:54 Hydration and Nutrition in Heat Training

81:14 Heat Training Beyond Endurance Sports

84:02 The Importance of Heat Training for Amateurs

87:10 Integrating Heat Training into Your Schedule

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Aline Barre (adren_aline_machine)

CORE (@corebodytemp)

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Joe Friel on 50 Years of Coaching, Training, and What Actually Makes Cyclists Fast

Zach Nehr — Thu, 10 Sep 2026 23:18:37 GMT

Joe Friel, co-founder of TrainingPeaks, breaks down everything from training and coaching, to freelance writing and the future of cycling performance

- Chapters

00:00 The Biggest Mistake in Endurance Training

03:44 Defining Training Zones and Aerobic Base

06:57 The Future of Wearable Technology in Endurance Sports

09:29 Understanding Data: Lactate, Heart Rate, and Power

12:34 The Importance of Perceived Effort in Racing

14:21 Workout Prescription: Balancing Data and Feel

18:25 Generational Differences in Training Approaches

22:06 Transitioning from Athlete to Coach

26:55 The Journey of Becoming a Writer

33:54 The Unexpected Path to Writing Success

38:29 The Evolution of Writing Skills

46:02 The Importance of Lactate in Training

49:21 Navigating Information Overload in Training

51:57 Listening to Your Body: The Key to Training

58:12 Understanding Age-Related Performance Changes

70:56 Identifying and Overcoming Limiters in Training

78:13 The Importance of Sleep for Athletes

84:08 Nutrition and Lifestyle Leading Up to Races

90:39 Tapering and Achieving Peak Performance

100:11 The Role of Supplements in Athletic Performance

106:41 Building a Support Team for Athletes

109:02 The Benefits of Double Workouts

110:35 Favorite Workouts for Endurance Training

1:1 Coaching and Custom Training Plans

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ZNC Training Plans on TrainingPeaks | 📈 ZNC Training Plans on TrainingPeaks | 📈 https://www.trainingpeaks.com/coach/zachnehr#about

🧋 The Feed | @TheFeedMe https://rstr.co/the-feed/16507 (40% off for first-time customers at The Feed by clicking on this link)

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The Man, The Myth, The Legend: Farmwatts | Episode 1 of the ZNehr Coaching Podcast

Zach Nehr — Thu, 10 Sep 2026 22:01:52 GMT

Hayden Pucker is one of the few riders in the world with a 500w FTP. This is the story of Farmwatts.

1:1 Coaching and Custom Training Plans

ZNehr Coaching | https://zachnehr.com/

ZNC Training Plans on TrainingPeaks | 📈 ZNC Training Plans on TrainingPeaks | 📈 https://www.trainingpeaks.com/coach/zachnehr#about

🧋 The Feed | @TheFeedMe https://rstr.co/the-feed/16507 (40% off for first-time customers at The Feed by clicking on this link)

🚲 Lauf | @LaufCycles https://www.laufcycles.com (DM me to inquire about road, gravel, and mountain bikes)

🥗 Hexis | @hexis_live https://www.gj4bt5vt.com/GZHPZ/2CTPL/?creative_id=1&source_id=Youtube&sub2=videoname (Link gives you 25% off the personalized fueling app)

🔬 INSCYD | @INSCYD https://zachnehr.com/inscyd-testing/ (50% off INSCYD Performance Testing)

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💪 Strava | @stravainc https://www.strava.com/subscribe/checkout?code=ZACH (20% OFF a Strava Subscription. Use code "ZACH")

💺 Posedla | @posedla_cc posedla.com/ZNEHR10 (10% OFF at Posedla. Use code "ZNEHR10" at checkout)

🟢 CORE | @corebodytemp https://corebodytemp.com/ (DM me for discounted heat training sensors)

Hayden Pucker (@farmwatts_)

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