Transitions, pacing decisions, race reviews, tactics, and mistakes to avoid for race-day execution.
Sodium supplementation doesn't prevent exercise-associated hyponatremia, and scheduled over-drinking isn't the safe or fast choice either — here's the evidence and the emergency signs to know.
Average watts aren't the whole story: surging, variable bike power costs age-groupers time on the run, but the fix isn't as simple as “ride perfectly flat.” Here's what the evidence actually supports.
How much heat prep actually works before racing in the heat, what the sports-science consensus says about timing, and the safety rules to respect along the way.
What pacing research actually supports in the feel-vs-data debate, why even and negative pacing consistently beat aggressive starts, and how to combine RPE with power and pace data.
Myth: you need to travel somewhere hot to prepare for a hot race.
Myth: if you're cramping or feeling off late in a long race, take more salt tablets and drink more.
Myth: surging on the hills and easing off on the flats evens out to the same effort.
Myth: just race by feel — ignore the data.
