Hints and Tips
From London Marathon to Mount Fuji 100, we break down the exact carbohydrate, fluid, and sodium strategies behind seven elite endurance performances — and what you can take from them.
Caffeine is one of the most effective legal performance aids available to endurance athletes — but knowing when and how much to take during exercise is where most people get it wrong. Too little and you miss the benefit. Too...
Why You Need Carbohydrates During Exercise
Your glycogen stores – the carbohydrate stored in your muscles and liver – are finite. Roughly 90–120 minutes of hard effort is enough to deplete them to a level that significantly compromises performance.
Carbohydrate loading is one of the most evidence-based nutritional strategies available to endurance athletes. Done correctly, it can dramatically improve performance. Done incorrectly, it leads to digestive discomfort, bloating, and suboptimal glycogen stores on race day. This guide covers everything...
If you're about to push into threshold territory, underfuelling isn't just inefficient – it's actively working against your training adaptations.
