How to craft the perfect taper
The perfect taper does exist… but you have to find what works for you.
How, and why, to train your gut
Gut training goes beyond the stomach and can make or break your race.
Training Zones made easy
How using “effort” instead of heart rate, pace or power can transform your training. An easy to understand explanation of training zones.
How to warm up for weight training
Warm up effectively for strength and conditioning as an endurance athlete.
How to get your body to prioritise the response and adaptations you want for either strength or endurance training.
The “fat burning zone” is a myth
The "fat burning zone" is a myth based on a misunderstanding of a graph which depicts fat burn as a percentage of total energy use, thus creating an "x" with a handy apparent cross over from one energy source to another. In reality the amount of fat burnt at any given intensity does not vary dramatically, what does is the amount of additional CHO. So when we look at total energy expenditure there is no cross over zone, no "x".
Recover fast from a (long) ultra marathon
Discover optimal recovery strategies after a long ultra marathon, including the importance of fuelling during the race, immediate post-race nutrition, and active recovery techniques. Learn how to maintain fitness with proper training, use compression gear, and monitor recovery. This guide ensures you bounce back quickly and efficiently, ready for your next challenge.
Optimal fuelling for ultra marathons: insights from current research
Carbohydrates remain the foundation of endurance fuelling, with recent research advocating for higher intakes of multiple transportable carbs to maximise absorption and utilisation. Equally important is the balanced intake of salt and water. Relying on salty foods and drinks rather than salt tablets allows runners to respond to their body's electrolyte needs. Similarly, drinking to thirst helps maintain optimal hydration levels, promoting better physical and cognitive performance.
The hidden costs of over-emphasising recovery in endurance training
Is your recovery hindering your progress? Athletes are bombarded with marketing for various recovery protocols. Yet, true adaptation unfolds gradually over weeks and months, and attempts to expedite this process may hinder long-term gains. While certain situations may warrant enhanced recovery techniques, a nuanced approach is essential to avoid undermining the body's natural capacity for adaptation and improvement.
