Sandstead Performance and Nutrition

12/10/2025

https://youtu.be/hcUAyiTRraE
Let's talk all things race pace! I study a lot of event data. From WRs to PRs to podiums from both ULTRA athletes I coach and those athletes who publish their data publicly, and you all are nailing so many things: fueling, sleep, aero, hydration and so much more.

But the one glaring aspect of ULTRA cycling that desperately needs to be addressed is RACE PACE.

When studying WR's and individual event data, almost universally everyone goes too hard. ULTRA athletes that I work with are daily schooled in identifying, building and nailing their race pace--to give them their best possible miles on a given day with the least amount of suffering.

So! I made a long video (50 minutes) breaking down all things race pace. On the American ULTRA scene, we've had probably our best year to date, and our 2026 could be even better. If we just crack that last nut. Pacing.

Are you ready to conquer ultra cycling races and nails those PRs? In this in-depth guide, we break down everything you need to know about race pace in ultra-...

11/10/2025

https://scheduler.zoom.us/coachlee/availability
On my walk to a slice of pizza, I couldn't help but think of what I do as a coach in relation to pizza.

I work with athletes in many ways, especially event prep, but there are three fundamental ways I work with athletes through the foundation period.

1) The metabolic system
2) The cardiovascular/respiratory system
3) The muscular system

Of the three, the metabolic system is the dough, the cardiovascular system is the sauce and the muscles are the toppings.

Want a leg up? Focus on the metabolic, and the other two are much better served.

Want to know what this means? Let's jump on a zoom to discuss how I can increase your metabolic health with nutritional coaching and your metabolism with structured training.

Zoom external booking management

10/19/2025

The ULTRA event season is winding down, and Psycho just finished up today. I work with an athlete who took the overall Psycho 24hr at 461 miles. He hit his PR, but it added to his top steps at this year's Calvin's Challenge and Natchez.

Here, I break down his first ever ULTRA season. What his training looked like, and where he's going.

Psycho 24hr event – where sheer grit turned into glory! This ultra cyclist pushed limits, conquering 24 grueling hours of non-stop pedaling to claim the top ...

10/16/2025

https://youtu.be/XAwFI5f6DRg
Let's talk all things the ULTRA race No Country for Old Men! I had an athlete have a very distinctive strategy for the event, which he crushed and took 1st overall.

When thinking about ULTRA cycling events--it's crucial to know your goals. Is this a race or is a time trial? Is this a "B" event? Is this an "A" event? ...

09/25/2025

The feel-good 100-mile-ultra-running event documentary you didn't know that you needed to watch!

For 19 years, the Leadville 100 Mile course record had been considered one of the most legendary (and possibly unbreakable) records in ultrarunning. In 2024,...

09/02/2025

www.sandstead.com
It's time to start thinking about your offseason and 2026. It will come much faster than you think.

For all athletes I work with, bloodwork comes first, and then, we plan your nutrition and your performance calendar.

Coaching is not just putting in workouts, it's building your time off the bike--as well as your time on the bike.

➡️ I'm a full-time licensed coach and certified nutritionist! Let's talk! Talkin's free, and as hard as I work to get new clients, I work even harder to keep them.

08/29/2025

➡️ Custom kits for my athlete's intense events are here, and the store is OPEN for everyone!

➡️ Jerseys, bibs, & road suits (with two rear pockets—perfect for long rides).

➡️ I'll be grabbing a few road suits myself!

➡️ Why MUMU? My athlete's an ULTRA competitor, and MUMU's gear is his top pick after trying everything else.

Check your size! I'm 6'1", 165lbs, and a SMALL fits me perfectly per their chart.

👇👇Shop now👇👇

https://mumuapparel.com/collections/sandstead

08/22/2025

The "F" refers to functional. Meaning what you can actually do. FTP changes everyday, especially due to environmental or lifestyle factors. Have a massive hangover? Likely lower FTP. Extreme fatigue? Heat? Humidity? Likely lower FTP.

It was so humid today that my 300 FTP was more like 250. Key is understanding this and making the correct adjustments.

I did not. That workout hurt! 🤣🤣🤣

08/12/2025

I love green tea. I use this type called "gunpowder." It's tiny pellets that swell up.

Green tea is packed with catechins like EGCG & caffeine, it ramps up fat oxidation by up to 17% during exercise.

So! Sip your way to a slight edge in your fitness journey

07/27/2025

The greatest show on earth!

07/15/2025

Ben Healy's Ten Day TdF Data! I've been having fun playing with his data from the first ten days of the TdF. He had a nice stage win and now wears the yellow. I have him modeled around FTP 400, and if his weight is correct online, he's at about 143lbs.

I have tons of charts and actual event data to discuss, and I'll throw it all together in a video at the end.