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.

A quick guide to Precision Fuel & Hydration's gel range – which format suits which race, effort and moment. Find your best energy gel for endurance here.