💡 Fuel For Thought

From "nobody" to Team Canada... and what fuelling had to do with it

In December 2024, an anonymous listener sent a message to the Backyard Ultra Podcast. He described himself as "a nobody" in the backyard ultra world, had one backyard to his name, and declared, to no one but himself, that he believed he could earn a spot on Canada's Backyard Ultra Satellite Team. He signed off as an anonymous backyard enthusiast.

​

That person was Michael Rouleau, IntensEAThlete and Fuel To Thrive Academy member. And last month, he ran 45 yards at Old Man Backyard Ultra, breaking the course record and locking in his place on Team Canada.

In this episode, Michael shares the full story: the years of methodical work, what he learned running alongside Harvey Lewis in Ohio, the race where depression made every loop feel like a fight, and the moment on night two at Persistence where everything finally clicked. He also closes with three personal mantras he's written for himself, the ones he plays through his earphones in the darkest moments of a race. They're a glimpse into who Michael is, and they're worth hearing.

What I think matters most for anyone reading this is what he said about his preparation. He'd invested in a world-class running coach. He was training harder than ever. And when he reflected on how he got through it, he was clear: he couldn't have completed the program without getting his nutrition right first. The training load was only possible because the fuelling supported it.

That's the part that often gets missed. Athletes focus on race day, what to eat, how many gels, and which products. Michael's story is a reminder that the real gains happen in the months leading up to it, in every session, in every recovery window. Preparation precedes performance.

Whether you're chasing a big number, trying to handle a heavier training load, or just want to hear what belief and consistency actually look like over three years, this episode is worth your time.

Michael Rouleau Jun 4 · Backyard Ultra Podcast 81:55   ​

🚀 Endurance Highlights

1️⃣ Heat preparation and nutrition strategies at the Western States Endurance Run

Western States is one of the most prestigious bucket-list ultra-endurance events on the planet, and what it takes to toe that start line (and finish) goes well beyond fitness. For this study, researchers surveyed 106 runners before and after competing in the 2025 Western States Endurance Run (WSER) to understand how they prepared for, and managed, the combined demands of extreme heat and 100 miles of racing.

90% of survey participants completed some form of heat preparation, most commonly sauna use, overdressing, or hot water immersion, with most completing more than 10 sessions or days of exposure. While 92% planned mid-race cooling strategies, with neck collars and cold towels being the most common. On the nutrition side, faster finishers were more likely to have a structured carbohydrate plan and higher sodium targets.

GI symptoms affected around 55–63% of finishers, with nausea and vomiting being the most common, though symptoms were generally mild. Researchers attribute this to the fact that 96% had tested their nutrition plan in training, and strategies were broadly aligned with current ultra-endurance guidelines.

2️⃣ New Zealand Blackcurrant and sports performance

In recent years, New Zealand blackcurrant has been identified as a potential performance-boosting superfood but the evidence is mixed. This updated systematic review pooled 21 studies to examine the effects of New Zealand blackcurrant supplementation on sports performance and metabolic outcomes in healthy, physically active adults.

Participants completed a range of exercise protocols, including cycling time trials, high-intensity intermittent running, team sport sprints, climbing, and rowing. The overall effect on sports performance was small to moderate, with the most consistent benefits seen in repeated high-intensity and intermittent efforts. Endurance-specific activities showed largely inconsistent or null results. The more convincing signal was metabolic: at least seven days of daily supplementation consistently increased fat oxidation during exercise, with moderate certainty of evidence.

For endurance athletes, that fat oxidation finding is the most relevant takeaway, though it doesn't yet translate directly into performance gains. The data suggest that individual responses vary considerably and that consistent daily use for at least a week matters more than acute dosing.

🕵🏻‍♀️ Retail Finds*

This week's product review: Maple gel comparison

Maple gels are getting increasingly popular, especially among those who prefer a more natural fuel alternative. Here's how they compare, including their main (and sometimes only) ingredient: maple syrup.

Final take

The biggest advantage of these gels is their convenience as prepackaged products. Beyond that, carrying maple syrup into a flask can work just as well. ​​​​

👩🏻‍🍳 Kitchen Creations

​Download the recipe​​​

Greek Yogurt Protein French Toast Need I say more? Just a perfectly balanced and delicious breakfast.

I'm committing to sending the most valuable endurance nutrition newsletter. I want to make sure that every piece of content you receive includes information that helps you on your journey toward achieving your personal best.

Happy fuelling!

Gaby | Endurance Nutrition Specialist

🏃🏻‍♂️ Want to work together?

When you’re ready, here are 3 ways I can help you:

1. ​Take the FREE Endurance Nutrition Audit. Not sure if your fuelling strategy is working? This quick 3-minute audit will reveal exactly where you stand and what adjustments could help you perform at your best.
2. ​Book a FREE strategy call. Need expert advice on your next best step? Let’s chat! In this commitment-free call, I’ll help you identify key areas to improve and map out a fueling approach tailored to your endurance goals.
3. ​Join the Fuel To Thrive Academy. Ready to take action? My signature program gives you the ultimate fuelling roadmap to unlock your full potential in sport and life, with proven strategies that have helped endurance athletes fuel smarter, perform better and break records.