Lecka Bites

Team Lecka and Markus Gnirck
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Lecka Bites

Join our founder Markus having delicious and fruity conversations with the global Lecka community of athletes and business partners. Hear the raw, curated stories of the Lecka universe - from race to nutrition strategies, training tips, and race reports. Small bites are put together every week to entertain and educate. Let's do it! In 2020, a bunch of European trail runners in Vietnam decided to use amazing natural ingredients for their endurance activities. Lecka (similar to the German word for 'yummy') was born. Hear the stories here!

Episodes

  1. No Easy Answers in Sustainable Packaging

    DEC 4

    No Easy Answers in Sustainable Packaging

    We invite our two AI experts, Tom and Ann, who were 'fed' with the latest research on 'eco-friendly packaging'. They explore the complexities of evaluating the environmental impact of bio-based and fossil fuel-based polymers. The discussion centres around the finding that there is no simple answer to which type of polymer is more environmentally friendly. The episode highlights a recent study that compared 50 bio-based polymers and 39 fossil-based polymers and found no clear winner in terms of environmental impact. The research reveals a significant variation in environmental impacts across all materials, making it impossible to declare any single material as superior. Link to research: https://www.sciencedirect.com/science/article/abs/pii/S0959652620312051?via%3Dihub Available on all major podcast platforms: Listen on Spotify Listen on Apple Podcast --- Special 10% discount for US listeners: BITES10 Visit our website: www.getlecka.com Follow us on Instagram: www.instagram.com/leckanutrition Reach out: info@getlecka.com Shop on Amazon

    18 min
  2. The Ultimate Backyard Guide with Singapore Champion Ned Phillips

    NOV 18

    The Ultimate Backyard Guide with Singapore Champion Ned Phillips

    Not many other people in Asia love Backyard racing as much as Ned Phillips does. He recently won the Singapore Backyard Championship and qualified for the BIG's Backyard World Championship in Tennessee 2025. How to run a Backyard you might wonder? Ned takes us through his tips & tricks for one of the most exciting endurance sports right now. This is the ultimate Backyard racing guide. All information in one place: - training - timing strategies - nutrition - team effort - gear ... and much more! Tune in to learn more and be inspired to do your backyard race soon! Available on all major podcast platforms: Listen on Spotify Listen on Apple Podcast --- Special 10% discount for US listeners: BITES10 Visit our website: www.getlecka.com Follow us on Instagram: www.instagram.com/leckanutrition Reach out: info@getlecka.com Shop on Amazon: amazon.com

    37 min
  3. Pioneering Trail Running In India with Kieren DSouza

    NOV 11

    Pioneering Trail Running In India with Kieren DSouza

    In this Lecka Bites episode, Markus dives into the adventurous life of Kieren D’Souza, India's first ultramarathon runner to complete the grueling Spartathlon—a 246 km race in Greece. Kieren shares how he left city life behind to pursue trail running in Manali, taking on high-altitude, rugged terrain with limited resources and support. A true pioneer in Indian ultrarunning, Kieren helped shape India’s emerging trail scene, drawing from his own journey of self-reliance and perseverance. Markus and Kieren discuss the rapid growth of trail running across Asia and the competitive spirit uniting athletes from diverse backgrounds. With a mix of humility and grit, Kieren reminds listeners to embrace challenges, learn from mistakes, and keep pushing toward new goals. Links: ⁠https://www.instagram.com/kierendsouza/ https://en.wikipedia.org/wiki/Kieren_D%27Souza ⁠ Available on all major podcast platforms: Listen on Spotify Listen on Apple Podcast --- Special 10% discount for US listeners: BITES10 Visit our website: ⁠www.getlecka.com⁠ Follow us on Instagram: ⁠www.instagram.com/leckanutrition⁠ Reach out: info@getlecka.com Shop on Amazon: amazon.com

    34 min
  4. Lessons from the UTMB: Valentin Orange on DNF and Growth

    NOV 4

    Lessons from the UTMB: Valentin Orange on DNF and Growth

    In this Lecka Bites episode, trail runner Valentin Orange talks about his recent attempt at the UTMB 100-mile race. Valentin shares his rigorous training journey after moving back to the French Alps and how his excitement turned to struggle during the race, with fatigue and knee pain eventually forcing him to stop at kilometre 115. Reflecting on his DNF (Did Not Finish), Valentin identifies factors such as overtraining, inadequate rest, and lack of focus on nutrition, noting that his mental resilience was also tested. The experience has prompted him to adjust his approach to future races, focusing more on setting realistic goals and listening to his body. Valentin finds gratitude in the lessons learned, recognizing that setbacks can provide valuable insights into both physical and mental endurance. Timestamps: (00:10) Intro Valentin Orange (01:20) Recap of his UTMB 100 mile race (06:00) What's happening inside the mind when stopping? (11:30) The new feeling of DNF & how to overcome it (16:40) The importance of nutrition in training (21:20) Dealing with impermanent pain (24:16) How a DNF builds character & changes one's life (26:00) Changing approach in public exposure (29:15) Training the mind (30:50) Many factors impact performance Links: https://www.instagram.com/val_orange/ https://www.youtube.com/@val_orange https://valentinorange.com/ Available on all major podcast platforms: Listen on SpotifyListen on Apple Podcast --- Special 10% discount for US listeners: BITES10 Visit our website: www.getlecka.com Follow us on Instagram: www.instagram.com/leckanutrition Reach out: info@getlecka.com Shop on Amazon: amazon.com

    37 min
  5. From Sahara to Atacama: Fueling Ultra Adventures with Jakob Bloch

    OCT 28

    From Sahara to Atacama: Fueling Ultra Adventures with Jakob Bloch

    Markus sits down with Jakob Bloch, aka the “Danish Ultra Runner,” for an engaging chat on extreme desert races, nutrition strategies, and the challenges of running in diverse climates. Jakob shares insights from his upcoming race in Chile’s Atacama Desert and his past experiences in the Sahara, highlighting his go-to fuel sources, mental stamina, and team dynamics in these gruelling races. They also discuss Lecka's latest nutrition products, with Jakob offering valuable feedback. This episode is a must-listen for ultra-endurance athletes and fans of adventurous races worldwide. (00:15) Intro Jakob (01:40) The Speed Project: Atacama Desert (11:30) Jakob's fueling strategy for Atacama (15:50) Info about Lecka Energy Gel (25:20) Jakob's races in the Sahara (29:00) Analysing the sweat rate in a lab (33:30) Plans for 2025 --- Special 10% discount for US listeners: ⁠BITES10⁠ Visit our website: ⁠www.getlecka.com⁠ Follow us on Instagram: ⁠www.instagram.com/leckanutrition⁠ Reach out: info@getlecka.com Shop on amazon: ⁠amazon.com⁠

    35 min

  6. OCT 3

    Winning FatDog 100km & How Tree Planting Helps Ultra Training (with Tyler d'Arcy)

    In this episode of the Lecka Bites Podcast, Markus sits down with Tyler d'Arcy, an elite Canadian ultra-runner fresh off his impressive win at the Fat Dog 100K race. Tyler shares the unique training journey that led him to victory, including spending months at altitude in Kenya and using his job as a tree planter to build endurance and mental toughness. He talks about how these grueling 12-hour days in harsh conditions prepared him physically and mentally to tackle ultra races, where pushing through pain is part of the challenge. Tyler also dives into the detailed strategy behind his race win, from pacing to nailing his nutrition with precise fueling techniques that gave him an edge over the competition. But Tyler’s ambitions don’t stop there. He’s preparing for another exciting challenge: a Mount Kenya FKT (Fastest Known Time) attempt during a three-month altitude training block. Fueled by his "Be like water" philosophy, Tyler explains how staying mentally flexible and calm helps him navigate tough race conditions—like the sudden hailstorm that hit during Fat Dog. As he looks ahead to his next adventure, Tyler’s passion for ultra-running shines through, making this episode a must-listen for anyone inspired by pushing the limits of human endurance. #LeckaBites #UltraRunning #TrailRunning #FatDog100 #MountKenyaFKT Timestamps: (00:00) Introduction of Tyler D'Arcy and recent race win (00:57) Tyler's training journey for the 100K Fat Dog race (03:39) Pre-race altitude training and preparation (05:12) Tree planting as training for ultra-running (07:27) Mental and physical benefits of tree planting (08:34) Winning the Fat Dog 100K race (10:31) Nutrition strategies during the race (15:00) Mental strategy: "Be like water" philosophy (16:55) Recovery after the race and fueling benefits (19:01) Reflections on low points during the race (19:24) UTMB Whistler race: Feedback and community views (22:43) Tyler's winter plans and the Mount Kenya FKT (25:34) Excitement for future races and FKT attempt in Kenya (26:04) Closing remarks: Coaching and future goals Learn more about Lecka: Website Instagram info@getlecka.com

    27 min

  7. OCT 2

    What is carb loading & how to use it for your ultra race

    In this episode, Markus dives deep into the science of carbohydrate loading for endurance athletes. He explains what carb loading is, how it works, and why it’s essential for events lasting over 90 minutes. Referencing key research, including studies by Hawley et al. (1997) and Costill et al. (1981), Markus breaks down how to implement this strategy effectively and avoid common pitfalls like bloating or overeating. Tune in for practical tips, research-backed insights, and Markus’s own experience as an ultra-endurance athlete. Perfect for athletes looking to fuel smarter! Show Notes: - https://pubmed.ncbi.nlm.nih.gov/9291549/ - https://pubmed.ncbi.nlm.nih.gov/5954569/ - https://pubmed.ncbi.nlm.nih.gov/7282610/ Follow us on Instagram (www.instagram.com/leckanutrition) or tiktok (www.tiktok.com/@lecka.nutrition) for more insights from our community.

    9 min

  8. SEP 28

    Cathrine at the Olympics & how we work with athletes

    In this episode, Markus shares how Lecka works with local community athletes rather than big influencers, because as he puts it, "love goes through the stomach" – naturally, a German touch. He highlights their focus on endurance sports, but with a surprising nod to badminton and ultimate frisbee. The highlight? A chat with Danish para-badminton star Cathrine Rosengren fresh from the Paralympics. She talks about the thrill of competing in front of huge crowds, battling nerves, and even playing until 10 PM — a time when Markus admits he’s usually fast asleep! A fun mix of sports and heartfelt moments! Timestamp: (00:00) How we work with athletes (09:18) Interview with Cathrine

    29 min

  9. SEP 20

    Figuring out distribution & intro to Danish distributor

    We have grown as a brand from Vietnam to over 10 countries in 3 years. How did we do that? We worked with the community to either do it ourselves (Vietnam, USA) or to grow with distributors in the sport and healthy food segment (Singapore, Hong Kong, Malaysia, Thailand, Cambodia, Indonesia, Denmark, Germany, ...) . This week's Lecka Bites is about explaining those two models and what we have learned along the way. Also, the special guest is Christian from Denmark who has been distributing Lecka since 2023. He was the first to get Lecka to Europe and is managing to build up the brand there step by step.

    21 min

  10. SEP 13

    How to launch on Amazon & Ned takes 48 gels during his 50km run

    Have you ever wondered how to get your brand on Amazon? Well, we just did it. Markus takes you through the steps of getting on Amazon.com. It took us many months to get listed, but now our gels are available on the US Amazon marketplace. Also, Markus interviews Ned who just tried a new fueling approach: take 400 calories per hour during his 50km run. He sets a new Lecka gel world record, with 48 gels in total. Who is keen to beat that?

    24 min

  11. SEP 3

    Intro, Why Lecka Bites, The Mother Says Hi

    Join us for the 1st episode of the Lecka Bites show. Markus goes into the why of doing it, what to expect and he gets one of his biggest fans on the show: his own mother. She talks about the beginnings, the taste and her impressions at the UTMB week in Chamonix. A very personal and raw perspective on building a company, through the eyes of the mother.

    21 min
  • 11 Episodes

About

Join our founder Markus having delicious and fruity conversations with the global Lecka community of athletes and business partners. Hear the raw, curated stories of the Lecka universe - from race to nutrition strategies, training tips, and race reports. Small bites are put together every week to entertain and educate. Let's do it! In 2020, a bunch of European trail runners in Vietnam decided to use amazing natural ingredients for their endurance activities. Lecka (similar to the German word for 'yummy') was born. Hear the stories here!

Information

  • Creator
    Team Lecka and Markus Gnirck
  • Years Active
    2K
  • Episodes
    11
  • Rating
    Clean
  • Copyright
    © Team Lecka and Markus Gnirck
  • Show Website
    Lecka Bites

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