Nutrition & Recovery

Alcohol and Recovery: What a Big Night Does to Training Adaptation

A heavy night after a hard session cut muscle protein synthesis even with protein, worsened strength loss in men and blunted overnight recovery by dose. What the small, mostly male studies show, and what lower doses do.

Do You Need Carbs on a 60-Minute Turbo Session?

Most winter turbo sessions last about an hour. What the research says about carbohydrate for efforts that short, why a mouth rinse can help, when pre-session food matters more, and when fuelling up still makes sense.

Eating in the Off-Season: Matching Fuel to Lower Training Without Under-Fuelling

Training drops in winter, so fuel needs change, but the off-season is a poor time to cut back hard. What energy availability research says about under-fuelling, meal timing, appetite and the warning signs to watch.

Train Through a Cold? The "Neck Check" Rule and When to Rest

The neck check says train easy with a head cold and rest with chest symptoms or fever. What the small trials behind it found, why the open-window debate is unsettled, and where the firm safety line sits.

Vitamin D in Winter: Who Needs It and What It Won't Do for Performance

Low vitamin D is common in athletes over a northern winter, and UK advice is a modest daily supplement. What the research says about deficiency, infections and bone, and why extra vitamin D doesn't make you stronger.

Collagen for Tendons: Does the Gelatin-Before-Loading Protocol Work?

Taking gelatin or collagen with vitamin C before tendon loading is popular with athletes. The protocol rests on a small trial of 8 men. What it and later trials show about tendons, and what remains unproven.

Sore From the Gym, Flat on the Bike: Managing DOMS Around Key Sessions

New or heavy leg sessions can leave you sore and slower on the bike or run for a day or two. Why it happens, how the repeated-bout effect protects you after the first few weeks, and how to schedule around it.

Protein for the Lifting Triathlete: How Much, When, and What Changes After 50

How much protein supports strength training, does timing matter, and do older athletes need more per meal? What a 49-trial meta-analysis, anabolic-resistance research and a masters triathlete study show.

Caffeine on Race Day: Dose, Timing and the Long Race

Caffeine is one of the best-supported race-day aids, usually at 3–6 mg/kg. What the evidence says about dose, timing, your daily coffee, caffeine late in a long race and sleep before an early start.

Cramping at Kona: Why Fluids and Salt Rarely Fix It

At Kona 2026, Patrick Lange kept cramping however much he drank. A 210-athlete Ironman study linked cramp to faster pacing and past cramps, not dehydration or sodium. What that means for preventing and treating cramp.

Creatine for Endurance Athletes: Masters, Women and the Weight Question

Creatine is the best-studied supplement for strength and sprints, but a meta-analysis found no benefit for endurance performance. Where it might still help triathletes, the weight gain question, and safety.

Iron and the Triathlete: Ferritin, Fatigue and When to Get Tested

Iron deficiency is common in endurance athletes, especially women, but men aren't immune. What ferritin tells you, why the thresholds are debated, how exercise affects absorption, and why to test first.

After the Finish Line: How Long Ironman Recovery Really Takes

Muscle damage and inflammation markers stay raised for at least five days after an Ironman, and some are still slightly up at 19 days. What the studies show, how long different systems take to recover, and how to return to training.

Does More Sleep Make You Faster? What Sleep-Extension Studies Show

Sleeping longer improved sprint times in 11 basketball players and a cycling time trial in 9 endurance athletes. What sleep-extension studies show, how small they are, and how to use naps and early race starts.

Bicarbonate Without the Gut Bomb: Does It Work for Long-Course Racing?

Sodium bicarbonate is well proven for hard efforts of 30 seconds to 12 minutes. New gel and hydrogel formats ease the gut problems, but evidence for long-course triathlon is still thin.

Feeding the Fade: What 120g of Carbs an Hour Buys You in Watts

A 2026 crossover trial measured exactly how many watts of critical power carbohydrate buys back after 3 hours of riding — and where the returns start to diminish.

Train Low, Race High — And Probably Don't

The mitochondrial case for train-low protocols is strong, but the pooled performance effect is null and durability has never been tested — here's the honest picture.

Reading the Trend, Not the Number: What Heart Rate Variability (HRV) Actually Tells a Triathlete

Your watch gives you an HRV number every morning, but the science says single readings mean little. Here's what actually predicts overreaching, and what your device can't tell you.

Under-Fuelled, Not Undertrained: Low Energy Availability in Age-Group Triathletes (Including Men)

If training isn't producing the gains you'd expect despite consistent effort, chronic under-fuelling - not lack of discipline - may be the reason. This affects men too, not just women.

90–120g of Carbs an Hour: Is the High-Carb Fueling Trend Right for You, or Just for Pros?

Pros report 120-200g of carbs an hour, but the science backing that jump for age-groupers is thinner than the trend suggests. Here's what's proven, what's not, and how to set your own number.

Gut Training: The Evidence Behind Teaching Your Stomach to Handle Race Fuel

Roughly a third to half of endurance athletes deal with GI distress during racing. Gut training offers a structured, evidence-informed way to build tolerance - here's what the research supports and how to build a protocol safely.

Lighter Training Isn't a Reason to Under-Fuel

Myth: The off-season is the safe time to eat as little as you can.

A Protein Shake Doesn't Cancel Out a Big Night

Myth: Have protein after training and the drinks don't matter.

An Hour on the Turbo Doesn't Need a Bottle of Fuel

Myth: Every turbo session needs a full bottle of sports drink to fuel it.

You Can't Sweat Out a Cold, But You Don't Always Need to Rest

Myth: A hard session will sweat out a cold.

Vitamin D Won't Make You Stronger, But Winter Still Matters

Myth: A big dose of vitamin D will boost your winter training.

The Gelatin Tendon Protocol Rests on 8 Men

Myth: Gelatin before loading is proven to strengthen tendons.

Gym Soreness Doesn't Mean Lifting Ruins Your Training

Myth: If lifting leaves you sore and flat, it doesn't suit triathletes.

More Protein Isn't Always Better for Lifting Triathletes

Myth: The more protein you eat, the more muscle you build.

Race cramps usually aren't about salt or water

Myth: cramps mean you need more water and salt.

Feeling fine after an Ironman isn't the same as recovered

Myth: if you feel fine after an Ironman, you're ready to train.

Creatine won't make you a faster endurance athlete

Myth: creatine will make you a faster endurance athlete.

Bicarbonate is proven for short efforts, not long races

Myth: bicarbonate will boost your Ironman.

More caffeine isn't more speed

Myth: more caffeine means more speed.

Feeling tired isn't a reason to take iron

Myth: feeling tired? Take an iron supplement.

Extra sleep isn't a proven performance hack

Myth: sleeping more is a proven way to get faster.

Good fuelling doesn't stop you from fading

Myth: fuel enough and you shouldn't fade late in a long ride.

Train low, race high — the honest picture

Myth: train on purposely low carbs, then race high, to force the adaptation.

Training harder isn't always the answer

Myth: if you're not improving despite training hard, you just need to train harder.

Myth: more race-day carbs always means more speed

Myth: more race-day carbs always means more speed.

Myth: a strong stomach is something you're just born with

Myth: a strong stomach is something you're just born with.

Stop reading your HRV score every morning

Myth: let today's HRV score decide today's training session.