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    Should you use caffeine gels for endurance sport?

    When nearing the business end of your race with fatigue setting in, gulping down an energy gel might be an appealing prospect. But would it improve your performance if it’s a caffeine gel?Most of us love a coffee. It’s thought up to 90% of Americans make it part of their daily routine and when it [...]

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    Why Ironman is all about the bike

    If you’re considering long distance triathlon, there are many things to think about but the one too many overlook is the need to really love the Ironman bike… The dream of high-fiving your way down the finish chute and hearing the immortal words 'YOU ARE AN IRONMAN' bellowed over the microphone is shared by a lot [...]

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    Diet and mental health - the food mood connection

    Neuroscience may be in its infancy, but an increasing body of research suggests a link between diet and mental health. Plus there’s our own experience… I was going to start this blog with something along the lines of, ‘To celebrate Mental Health Awareness week…’ But then caught myself. Do we really ‘celebrate’ such events? It seems [...]

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    Calories in v calories out - the equation that never balances

    How much should I eat during a marathon? How many calories will I burn in an Ironman? How much food do I need for my long ride? These are the most common questions in endurance nutrition but they all hide one big trap - the calories burned v calories consumed equation will never balanceAs long [...]

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    Why 99% of runners underperform and how to join the 1% who get it right. Perfect marathon pacing is everything

    In this year’s London Marathon, only a handful of runners raced to anything like their potential because their marathon pacing was off. And it can’t all be blamed on the hot weather… The first few yards of a marathon are pumped with adrenaline, nervous energy and fully-loaded fuel stores. And they can destroy a race that [...]

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    Endurance nutrition - why a picnic approach is the answer

    Turn your endurance nutrition into a picnic to improve results - and enjoyment - overnight Endurance sports are hard, that is largely the point after all. But there are some areas of dogma attached to distance running, cycling, swimming and triathlon that make the sports we love unnecessarily hard - nutrition falls into this camp all [...]

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    Overtraining symptoms - five signs you're overcooking it

    No pain no gain right? Well, not exactly. Too much pain, too often is a fast-track to overdoing it and slowing up. Here are the five key overtraining symptoms to look out for Falling asleep mid-lap? Hello overtraining...If you're taking on endurance sports chances are you have a strong go-getting Type A personality streak and, generally, [...]

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    Should you use energy gels for triathlon? An energy gel guide

    When you need to swim, bike and run to the finish line as fast as possible, you need energy. So there’s nothing better - or simpler - than a few energy gels for triathlon. Or so you’ve been told…“If I can just make it to the next aid station. Oh, wait, they haven’t been invented [...]

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    Mark Cavendish training - fast descending with the Manx Missile

    Mark Cavendish training - fast descending with the Manx Missile. In which 33Shake races Mark Cavendish down a mountain...I’m sat alone on my bike on the edge of a Manx mountain facing down the barrel of a desolate strip of tarmac as the Irish sea twinkles on the horizon. With the breeze stirring the long [...]

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    How to taper for a marathon, ultramarathon, Ironman or other endurance event

    Tapering for endurance events is a much-overlooked part of training and is a huge marginal gain available for free to anyone prepared to do nothing. Because doing nothing is exactly what's required to taper for a marathon, ultramarathon, Ironman or other endurance challenge. It sounds easy, but it is in fact really bloody difficult - [...]

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