Creatine for the Long Game: A Smarter Way to Recover, Sleep, and Perform
WHAT?When we talk about supplements for endurance performance, creatine isn’t usually the first thing that comes up. It’s long been associated with gym junkies, big muscles, and explosive power. But...
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Carbohydrates During Exercise and Athlete Durability: Our Recent Publication
It’s not what you can do for 5 minutes, it’s what you can do for 5 minutes after five hours. As endurance athletes, we know that our endurance – our physiological and psychological ability to endure,...
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Is "Carbo-Loading" as straightforward as we think?
Having recently returned from the Ironman World Championships in Kona, “Carbo Loading” in the race week was something mentioned is just about every conversation. Like it was a fact. However,...
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What Causes Muscle Cramping in Endurance Athletes?
Lots of athletes will know the feeling. It’s a bit like there’s a small knot forming beneath the skin, in your hamstrings or calves. The tension grows, and the muscle starts to contract involuntarily....
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Our Research Updates: Why Durability Should Be a Focus in Endurance Training
Those of you that read our blogs, or subscribe to our monthly Training Science Summaries, will know that we often write about ‘durability’. Durability has been one of our key research areas over the...
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Optimizing Recovery for Endurance Athletes
Effective endurance training is all about stress management, and the balance between stress and recovery. Individual training sessions generate physiological stress – elevations in temperature, heart...
View ArticleThe Endure IQ Metabolic Calculator
I talk a lot about physiological profiling, and how getting tested in an exercise physiology laboratory can be really helpful for refining your training. However, I also know that many athletes do not...
View ArticleEndure IQ Critical Swim Speed Calculator
I talk a lot about physiological profiling, and how getting tested in an exercise physiology laboratory can be really helpful for refining your training. However, I also know that many athletes do not...
View ArticleEndure IQ Functional Threshold Power Calculator
I talk a lot about physiological profiling, and how getting tested in an exercise physiology laboratory can be really helpful for refining your training. However, I also know that many athletes do not...
View ArticleEndure IQ Critical Running Speed Calculator
I talk a lot about physiological profiling, and how getting tested in an exercise physiology laboratory can be really helpful for refining your training. However, I also know that many athletes do not...
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Beyond the Hype: Exploring 6 Endurance Sport Myths
As you can imagine, I get asked a lot of questions about training. What’s the best type of training to improve V̇O2max? How much protein do endurance athletes need? Do I need to do strength training?...
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The More Carbs the Better? Where's the Evidence?
Endurance sport challenges many aspects of our physiology, not least our metabolism and our fuel stores. Our primary energy sources that broken down to power exercise are fat and carbohydrate (1). The...
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Right fuel, Right Time, Wrong Protocol? Lessons From a Recent Study
With the athlete I coach, I promote what I call the “Right Fuel, Right Time” approach to nutrition for endurance training, as discussed in blogs and on our courses. By "Right Fuel, Right Time," I mean...
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The Growing Evidence Behind Exogenous Ketones in Performance & Health
I have been reading and writing a lot about exogenous ketones recently. This is an exciting area of research, and I’m hearing great things from applied practice, too. There’s increasing evidence that...
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120 Grams Per Hour: Deciphering the 'Carbolution' Craze - A Deep Dive into...
I wrote a blog about the recent research assessing the effects of ingesting carbohydrates at very high rates, >120 grams per hour, during endurance exercise (1, 2). My...
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Making Sense of Incremental Exercise Test Fat Oxidation Data
📸RookMediaProductionsFat oxidation, and fat oxidation rates get talked about a lot in the world of endurance sports and triathlon. Of course, being able to break down fats for use as fuel during...
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Unpacking 'Within-Session Intensity Regulation': Defining the Concept
📸 @rookproductionsmediaIn recent blogs and newsletters, I have extensively discussed 'within-session intensity regulation.' I believe that proper within-session intensity regulation is one of the most...
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Jan van Berkel's 8-Year Marathon Training Evolution
On July 9th, 2023, Jan van Berkel, also known as "The Berklizer," triumphantly crossed the finish line at Ironman Switzerland, claiming 1st place. This race marked his final appearance as a...
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Is ventilation a useful marker for use in within-session intensity...
As readers of our blogs will know, I am involved in research with colleagues at AUT in New Zealand on ‘durability’. We defined durability as the time of onset and magnitude of deterioration in...
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Decoding Power Profiles for Maximum Impact!
In the triathlon and cycling communities, many of us have power meters on our bikes, or smart trainers at home. Power output data can be helpful in pacing efforts and tracking longer term progress. I...
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