Simple endurance training tips for running, Zwift, strength work and long-term consistency.
A CGM tracks glucose, not your remaining muscle fuel. Learn its limits, how to interpret unexpected readings and how to plan carbohydrates for your rides.
Can a CGM Really Tell You When to Eat on the Bike? Read More »
Bicarbonate may help hard, repeated efforts, but gut symptoms and sodium load matter. A practical look at the evidence and its limits for Zwift racing.
Bicarbonate for Zwift Racing: Useful Buffer or Upset Stomach? Read More »
Longer runs are linked to better running economy under fatigue. What the studies found, where strength work fits and how to build up without overdoing it.
The 90-Minute Long Run: Useful for Durability, but Not a Magic Number Read More »
Carbs kept blood glucose steady on 3-hour rides, yet some eye movements still slowed. What a small cycling study found, and what it means for you.
Well Fuelled, Still Fatigued: What a Small Cycling Study Found Read More »
A realistic 10-week first 10K training plan built for women with full lives — three runs a week, no guilt, and a plan that survives a bad week.
Your First 10K: An Honest Training Plan for Busy Women Read More »
A new randomised trial in women aged 40–77 found no extra benefit from pushing protein above 1.6 g/kg. Here’s what it really means (and doesn’t).
Women Over 40: Do You Really Need More Than 1.6 g/kg of Protein? Read More »
A realistic four-week walk-run plan to get back to running after weeks, months or years off — plus the progression rule most runners get wrong.
How to Start Running Again After Time Off (A Realistic 4-Week Plan) Read More »
How much sleep do runners and cyclists actually need? The real minimum, why six hours is a red line, and how to fix late Zwift sessions.
What Is the Minimum Amount of Sleep Runners and Cyclists Need? Read More »
Broken sleep is quietly costing you sessions. Here’s what actually changes in your training after a bad night — and how to work around what you can’t fix.
Sleep, Hormones, and Why Training Can Feel Harder Read More »
When to take protein powder and creatine if you ride mornings or evenings, how much you actually need, and the honest pros and cons of each.
Protein Powder and Creatine: When to Take Them If You Ride Mornings or Evenings Read More »