Bonking explained, why it happens and how to avoid itBonking is what happens when your body runs out of carbohydrate mid-effort. It is the difference between finishing strong and dragging yourself home. Here is the science, the warning signs, and a simple plan to never bonk again.Read →
How to fuel a long bike race without bonkingA long ride lives or dies on fuelling. Get it right and you finish strong, get it wrong and you spend the last 30 km surviving. Here is the full plan, from breakfast through to the finish line.Read →
How many carbs per hour cycling Z2 vs Z4, a practical guideFor most endurance cyclists, the question of how many carbs to eat per hour during a ride does not have a single right answer. Here is the working framework most pro and elite coaches use, simplified.Read →
Real food vs gels vs drink mix: what to use and whenGels, drink mix and real food all deliver carbs. The right choice comes down to intensity, duration and your gut, and you can fuel a whole season for a fraction of branded prices if you make your own.Read →
Carb loading explained, how to do it properly before a raceCarb loading is the practice of maximising your muscle glycogen stores in the days before an endurance event lasting longer than 90 minutes. Here is exactly how many carbs to eat, when to start, what to eat, and the mistakes that ruin race day.Read →
Caffeine for endurance: does it work, and how to use itCaffeine is one of the few legal aids with strong evidence for endurance. The effective dose is 3-6mg per kg, taken about an hour before, and more is not better.Read →
Training your gut to absorb 90g of carbs an hourMost athletes under-fuel because their gut can't handle big carb doses, not because the carbs don't work. You can train it to take 90g an hour, but it takes weeks of deliberate practice.Read →
Do the legal performance aids actually workSodium bicarbonate, beta-alanine and nitrate all have real evidence behind them, but each helps a specific type of effort and comes with catches. Here's who they actually help.Read →
The race week carb loading checklistA practical, day-by-day carb loading plan for the 48 hours before your race. What to eat, how much, and what to cut, laid out so you can just follow it. Read →