Episode 109: Inside the Fueling Strategy Behind Cocodona’s Record-Breaking Run

About this episode

Emily Arrell discusses endurance fueling strategies and insights from Rachel Entwistle's record-breaking run at Cocodona 250.

Precision Fuel & Hydration sports scientist Emily Arrell joins Rachel Drake for a deep dive into the world of endurance fueling. Emily shares what it was like to crew Rachel Entwistle during her record-breaking run at Cocodona 250, the nutrition strategies that helped make it possible, and why preparation starts long before race day. They also unpack Rachel’s recent race at Madeira, discuss sweat testing, sodium intake, carb loading, gut training, and common mistakes athletes make when preparing for long races. Whether you're training for your first ultra or dreaming about a 100-miler, this conversation offers practical insights into how fueling can help you perform at your best. This episode is edited and produced by the Sandyboy Productions Podcast Network. A big shout out to our new sponsor ⁠⁠Precision Fuel & Hydration⁠⁠. Go to ⁠⁠pfandh.com⁠⁠ to crush your next race with a personalized fuel & hydration plan. Use code "TTNP15" at checkout. Goodr makes fun, affordable sunglasses designed for movement. Their lightweight, grip-coated frames won't slip or bounce, making them a favorite for running, hiking, travel, and everyday wear. Use the link…

People in this episode

Host: Rachel Drake

Guest: Emily Arrell

Topics covered

• endurance fueling
• nutrition strategies
• ultra running
• race preparation
• sweat testing
• carb loading

Keywords

• endurance
• fueling
• nutrition
• ultra running
• sweat testing
• sodium intake
• carb loading

Sponsors

Precision Fuel & Hydration

Mentioned in this episode

Organizations: Sandyboy Productions Podcast Network

Places: Cocodona 250, Madeira

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• Episode 107: The Messy Middle of Training and Real Life with Leah and Katie · May 21, 2026 · 44 min
• Episode 106: Pregnancy, Cocodona, and the Chaos of Trying to Do It All · May 14, 2026 · 48 min
• Episode 105: Rachel and Tyler Green on Racing Madeira and Making It Count · April 30, 2026 · 1h 6m
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