Two threshold sessions in one day only work if you fuel both. Carbohydrate targets per hour, what to eat in the gap and a practical timeline for runners, cyclists and triathletes.

Heat makes every watt cost more. Here is what happens to your body when racing in the heat, plus practical protocols for acclimation, hydration, sodium and fuelling.

There are only three ways into the World Championship in Kona. Here is how each one works, and the maths of a 9-hour full-distance race.

The off-season should be just that. A break.

When the season returns, so does the hard work. Intervals. Long sessions. Races. It all sounds exciting, until you are overtrained, burnt out and carrying an injury.

Most athletes look closely at each session: pace, power, splits, heart rate. Very few look at the total load they are building week after week. That is where problems start.