13
Nov
Nov
A quad cramp mid-race calls for an immediate reset: ease off and gently draw the affected foot towards your glutes until the muscle releases. To…
Author Archives: John Hill
12
Nov
Nov
Electrolytes support muscle and nerve function, but they’re not a guaranteed fix for running cramps. If you’re weighing the best electrolytes to…
11
Nov
Nov
The most effective fuelling strategy to prevent bonking in an Ironman isn’t simply choosing gels over real food. It’s following a plan your gut can…
10
Nov
Nov
Bonking mid-race isn’t a cue to push harder. Knowing how to recover from bonking mid-race starts with easing off or stopping, letting your heart rate…
09
Nov
Nov
Your legs aren’t the only warning system when an ultra starts to unravel. The signs of bonking in an ultra-marathon can include a sudden energy drop,…
08
Nov
Nov
Your gut sets the fuelling ceiling as much as your legs do. To decide what to eat to avoid bonking during cycling, aim for around 60 grams of…
07
Nov
Nov
The final kilometres are fuelled long before the start line. A marathon nutrition plan to prevent hitting the wall combines carbohydrate loading…
06
Nov
Nov
The marathon wall often arrives when glycogen is running low, not simply because you aren’t tough enough. For most runners, glycogen stores begin to…
05
Nov
Nov
The biggest fuelling decision isn’t just what goes in your pack; it’s what you can use comfortably on course. For long-course triathlon fuelling…
04
Nov
Nov
A faster transition starts with less gear, placed in a clear sequence. At most IRONMAN 70.3 triathlons, you can set out your equipment on a small…