Zwift, running and real training days
The Endurance Diaries
Honest stories, practical lessons and small wins from indoor cycling, running, injury comebacks and everyday South African endurance life.
Latest articles
Zwift lessons, running stories, race reports and training notes in one place.
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The Wild Isles Are Here: Which New Zwift Route Should You Ride First?
Pick your first Zwift Wild Isles route: compare exploring, racing, endurance and badge rides, plus what arrives with Tour of Watopia Stage…
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Iced Rooibos, Orange & Honey Ride Bottle
A proudly South African homemade sports drink: cold rooibos, orange juice, honey and a pinch of salt. ±56 g carbs per bottle,…
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Zwift Equipment Weekly: Save Your Drops This Week
This week’s Zwift road, gravel and TT equipment picks, why your upgraded Canyon is worth keeping, and the new Coffee Stop upgrade…
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Do Zwift Race Times Change in South Africa? Your October 2026 Clock-Change Check
UK, EU and US clocks go back soon, but SA's don't. Find out whether your Zwift race moves an hour later, and…
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Zwift Ride Missing? What to Check Before You Restart
Ride gone from Zwift or Strava? Don't reopen Zwift yet. A calm checklist for finding your .fit file on PC, Mac, phone…
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Pre-Workout Safety: DMAA, Caffeine, and What Labels Can’t Tell You
A pre-workout was recalled for undeclared DMAA. What to do if you own it, what labels can't reveal, and how to choose…
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Better Intervals Today — Better Fitness Tomorrow?
A flattering workout feels like progress — but is it? Why one strong interval session isn't proof of long-term fitness gains (and…
Browse by topic
New to indoor cycling?
Start with the practical South African guide to indoor cycling gear, Zwift setup and smarter training.
Training feeling stuck?
A simple look at why Zwift gains stall and how to fix the easy days.
Coming back from injury?
Honest notes from the messy middle of not running and finding another way to keep moving.
Recipes 🩷
Explore practical recipes for real training days, from breakfast and ride fuel to recovery meals.
Start with these three favourites from the recipe library.
Fuel before
Banana Oat Breakfast Cookies — a grab-and-go breakfast or snack.
Recover after
Peanut Butter & Banana Recovery Smoothie — five minutes and one blender.
Race week
Tomato Pilchard Pasta — a simple meal before a long session.
Gear for the training days between the stories
The shop is live with endurance-inspired mugs, bottles, socks and training gear. Browse when you are ready.