Training Optimising Recovery for Triathletes Effective endurance training hinges on balancing stress with proper recovery to avoid fatigue and optimise performance. By Daniel Plews • 13 min read
Training Is Carbo-Loading As Straightforward As We Think? Master glycogen replenishment without excess carbs, balancing fat utilisation and performance for optimal endurance results. By Daniel Plews • 13 min read
Training Carbohydrates During Exercise and Athlete Durability Ingesting 60g/hour of carbohydrates helps preserve threshold power and performance in endurance athletes during prolonged exercise. By Daniel Plews • 12 min read
Training The Durability Factor: Why Staying Strong Under Fatigue Matters Durability under prolonged exercise is key for performance and shapes how we plan and monitor endurance training. By Daniel Plews • 14 min read
Training What Causes Muscle Cramping in Endurance Athletes? Exercise-induced muscle cramps may stem more from muscle fatigue than dehydration, suggesting that proper pacing and preparation are key strategies for prevention. By Daniel Plews • 10 min read
Training The More Carbs the Better? Where's the Evidence? While consuming carbohydrates during endurance exercise improves performance, higher doses do not consistently lead to better results. By Daniel Plews • 11 min read
Training Right fuel, Right Time, Wrong Protocol? Lessons From a Recent Study A study assessing periodised carbohydrate intake in cyclists questions its impact on training, highlighting the need for larger, tailored trials. By Daniel Plews • 5 min read
Training The Growing Evidence Behind Exogenous Ketones in Performance & Health Emerging research reveals exogenous ketones may boost training outcomes and offer health benefits, but their efficacy varies across supplements. By Daniel Plews • 8 min read
Training 120 Grams Per Hour: Deciphering the 'Carbolution' Craze - A Deep Dive into Physiology and Research By Daniel Plews • 9 min read
Training Making Sense of Incremental Exercise Test Fat Oxidation Data New research clarifies how athletes burn fat, impacting endurance training and diet strategies. By Daniel Plews • 5 min read
Photo: Rook Productions Media Training Unpacking Within-Session Intensity Regulation: Defining the Concept Defining 'Within-Session Intensity Regulation' - Triangulating inputs like power, HR, and RPE is key to regulating intensity during prolonged, low-stress training sessions as thresholds change. By Daniel Plews • 7 min read
Training Is Ventilation A Useful Marker For Use In Within-Session Intensity Regulation? Our Recent Durability Study Suggests It Is Research on how prolonged exercise affects physiological thresholds, finding that a steady ventilation rate could provide real-time intensity regulation and training load monitoring for athletes. By Daniel Plews • 6 min read
Training Decoding Power Profiles for Maximum Impact Power profiling, a field-based method that quantifies the relationship between maximum sustainable power output and time, provides an alternative to laboratory-based assessments for athletes, aiding in training, performance monitoring and potentially assessing 'durability' in endurance sports. By Daniel Plews • 8 min read
Training Unveiling the Potential: New Research on Fat Oxidation at Higher Exercise Intensities Exploring the impact of low-carbohydrate diets on substrate oxidation rates during exercise, Noakes and Volek highlight surprising increases in fat oxidation rates, even at high intensities, challenging traditional understandings of metabolic fuel use. By Daniel Plews • 6 min read
News & Racing Jan van Berkel's 8-Year Marathon Training Evolution Over 8 years of coaching, professional triathlete Jan van Berkel transformed from a sub-3 hour Ironman marathoner into one of the world's premier long-distance runners, claiming 4 victories at Ironman Switzerland through unwavering consistency and a meticulous training approach. By Daniel Plews • 10 min read
Nutrition Carbohydrate ingestion rates during exercise: 90 vs 120 grams per hour – which is best? Recent research challenges the notion that ingesting more than 90 grams of carbohydrates per hour during exercise boosts performance. By Daniel Plews • 11 min read
Photo: Mykenzie Johnson / Unsplash Are all Exogenous Ketones Created Equal? Ketone esters may enhance endurance and aid in training adaptation, particularly when used in recovery. By Daniel Plews • 6 min read
Nutrition Exogenous Ketones and EPO boosting - Worth the Hype? Exogenous ketones, particularly ketone monoesters, may stimulate the production of EPO, potentially enhancing red blood cell count and endurance performance. By Daniel Plews • 4 min read
Having a Well-Developed Capacity for Fat Metabolism Might Help You Train More Being a good fat burner may have advantages for long-distance triathletes on race day and may also help us accumulate the large training volumes we need to prepare for those long race days. By Daniel Plews • 6 min read
Photo: Diana Polekhina / Unsplash Opinion How Much Does Recombinant EPO Impact Performance? Erythropoietin (EPO) is a hormone that increases red blood cell production, enhancing endurance performance by improving oxygen delivery to muscles, making it a popular choice for athletes. By Daniel Plews • 6 min read
Interpreting Shifts in Blood Lactate Profiles Understanding shifts in blood lactate profiles can provide insight into an athlete's physiological adaptations to training and help to interpret changes in performance. By Daniel Plews • 6 min read
Maximal fat oxidation rates: What does it mean, what does it tell you? Having a high capacity for using stored fat energy is important for long-distance triathlons, as our stored fat is effectively unlimited during exercise, while stored carbohydrate reserves are finite. By Daniel Plews • 6 min read
Zone 2 Training: What’s all the fuss about? Dr Dan Plews takes a look at the benefits and rationale behind training in "Zone 2", a moderate intensity exercise level. By Daniel Plews • 5 min read
Training Lactate for Endurance Training: What is it? Lactate is a metabolic product produced during the metabolism of carbohydrates that can be used as a fuel source for muscles. By Daniel Plews • 7 min read
