Journal
So you want to do a triathlon
A sprint triathlon is 750 m, 20 km and 5 km, and the training week is simpler than it sounds. Here is how to build it, how to practise transitions,...
So you want to do a triathlon
A sprint triathlon is 750 m, 20 km and 5 km, and the training week is simpler than it sounds. Here is how to build it, how to practise transitions,...
Your guide to training and racing in the heat
Heat training takes one to two weeks to build and about as long to fade. Here is how to structure a block, what to track, and the cooling tricks that...
Your guide to training and racing in the heat
Heat training takes one to two weeks to build and about as long to fade. Here is how to structure a block, what to track, and the cooling tricks that...
The Roctane difference
Roctane carries up to three times the sodium and three times the amino acids of the Original gel, plus beta-alanine and taurine. Here is what each one does, and the...
The Roctane difference
Roctane carries up to three times the sodium and three times the amino acids of the Original gel, plus beta-alanine and taurine. Here is what each one does, and the...
Temperature, taste and fuelling
Heat makes gels taste sweeter and slows your stomach; cold mutes flavour and raises how many calories you burn. How to adjust flavour, sodium and timing for hot and cold...
Temperature, taste and fuelling
Heat makes gels taste sweeter and slows your stomach; cold mutes flavour and raises how many calories you burn. How to adjust flavour, sodium and timing for hot and cold...
Summer fuelling mistakes (and how to fix them)
Heat changes the maths on sweat, sodium, timing and recovery. Here are the five mistakes runners and riders make between April and the monsoon, and the concrete fix for each.
Summer fuelling mistakes (and how to fix them)
Heat changes the maths on sweat, sodium, timing and recovery. Here are the five mistakes runners and riders make between April and the monsoon, and the concrete fix for each.
Fuel for a sub-2-hour marathon
Eliud Kipchoge's 1:59:40 in Vienna was engineered down to the last sip. Here is the nutrition science behind it, from the 90 g an hour carb equation to osmolality, and...
Fuel for a sub-2-hour marathon
Eliud Kipchoge's 1:59:40 in Vienna was engineered down to the last sip. Here is the nutrition science behind it, from the 90 g an hour carb equation to osmolality, and...
Read it.
Then go and test it.
One gel every 20–30 minutes is a starting point, not a rule. Practise your plan on long training sessions, give your gut 6–8 weeks before race day, and use the guides when you want the detail.