Journal
Fuelling through a change of season
As the monsoon fades and the winter race calendar comes into view, this five-step pre-season checklist covers fuel testing, a pre-session routine, gut training, hydration and recovery.
Fuelling through a change of season
As the monsoon fades and the winter race calendar comes into view, this five-step pre-season checklist covers fuel testing, a pre-session routine, gut training, hydration and recovery.
Race-day nutrition: best practices
A start-to-finish race-day fuelling plan: what to eat 2–3 hours before, how often to take a gel, how to balance water and electrolytes, and what to do in the first...
Race-day nutrition: best practices
A start-to-finish race-day fuelling plan: what to eat 2–3 hours before, how often to take a gel, how to balance water and electrolytes, and what to do in the first...
5 sports nutrition myths, debunked
Carbs per hour scale with body weight, lighter is always faster, carbs are bad, fasting suits everyone, gels need no water. Five ideas repeated on every start line, checked against...
5 sports nutrition myths, debunked
Carbs per hour scale with body weight, lighter is always faster, carbs are bad, fasting suits everyone, gels need no water. Five ideas repeated on every start line, checked against...
Muscle cramps, sodium and how to avoid them
Why muscles seize up mid-run, where sodium and hydration really fit in, and a five-step drill for the moment a cramp hits. Plus the training and eating habits that lower...
Muscle cramps, sodium and how to avoid them
Why muscles seize up mid-run, where sodium and hydration really fit in, and a five-step drill for the moment a cramp hits. Plus the training and eating habits that lower...
Marathon training 101: from couch to the start ...
A marathon is 42.2 km of running and 16 to 20 weeks of preparation. Here is how a complete beginner builds a base, structures the week, fuels the long runs...
Marathon training 101: from couch to the start ...
A marathon is 42.2 km of running and 16 to 20 weeks of preparation. Here is how a complete beginner builds a base, structures the week, fuels the long runs...
Marathon hydration and nutrition tips
Five practical tips for marathon week: how much to drink and when, the 15–20 minute trickle-feed rule, protecting your muscles, and a carb-load that does not end in a bloated...
Marathon hydration and nutrition tips
Five practical tips for marathon week: how much to drink and when, the 15–20 minute trickle-feed rule, protecting your muscles, and a carb-load that does not end in a bloated...
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.