90 g Carbs Per Hour: Where the Number Comes From and How to Train Up to It
The research behind the 90 g per hour figure, why the mix of carbs matters, and a simple way to build up to it in training.
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Research-informed perspectives on nutrition, training adaptation, and the science behind endurance performance.
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Kona 2026: The World Championship That Broke the Favourites
A debutant won the men's race, the women's lead changed hands inside the final mile, and several favourites never reached the line. What happened, and what age groupers can learn.
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How Hard Is Kona, Really? The Numbers, History and Controversies Behind the Myth
Roughly one in nine starters did not finish in 2026. The numbers, the history of Kona humbling champions, and why the race-day and qualification controversies are different debates.
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Creatine for Perimenopause and Menopause: What the Research Actually Shows
Strength feels harder to hold, recovery takes longer, and brain fog appears without warning. Creatine is being promoted as the answer. The research tells a more useful story.
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Creatine for Women Over 40: Dose, Timing, Water Weight and Safety
Will it make you bulky? Is the scale increase fat? Do women need a smaller dose? Here are the practical answers without the supplement-industry theatre.
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Can Creatine Help Menopause Brain Fog? What We Know and Don't Know
The forgotten word, the lost train of thought, the concentration that disappears after a poor night. Creatine is being studied, but the answer is not settled.
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How to Qualify for Kona: Slots, Age-Graded Times and the Legacy Route
Age-group slots, the performance pool, what finish times look like in every age group, and the 12-Ironman Legacy route, explained for Australian triathletes.
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How Much Does Kona Cost? An All-In Budget From Australia
Everyone says about ten grand. Here is where the money goes, line by line, plus the cost of qualifying and six ways to spend less.
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Why Kona Became the Most Famous Race in Triathlon
A debate between athletes, a crawl on live TV and an eight-hour duel. How a 15-person race in Hawaii became the one every triathlete dreams about.
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Post-race recovery fueling for club triathlon
A coach-usable first-two-hours recovery card for SEQ club sprint and Olympic triathlon: carbs, fluid, sodium, and what not to invent.
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What to Eat the Day Before a Sprint or Olympic Triathlon
Racing a sprint or Olympic triathlon? Here’s how to eat and hydrate the day before without overloading your stomach.
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What to Eat on Race Morning Before a Sprint or Olympic Triathlon
A straightforward race-morning nutrition plan for sprint and Olympic triathlon, without last-minute guesswork.
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Race-week fueling checklist for club triathletes
A coach-usable race-week checklist covering taper carbs, heat and sweat, bottle rehearsal, brick dress-rehearsal, race morning, transition fluid, and what not to invent.
Read articleHow to mix a race bottle: carbs, sodium, and dilution you can actually drink
Race-bottle maths for club athletes and coaches: carbs per hour, sodium, bottle sizes, heat dilution and a checklist to rehearse.
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How to fuel a triathlon brick session: carbs, fluid, timing
Practical brick fueling for bike-then-run: bottle vs gel, hourly carb and fluid targets, and a coach checklist you can rehearse before race day.
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Fueling long sessions in Queensland heat: carbs, fluid, sodium
Practical carbs, fluid and sodium for SEQ summer and humid race days: sweat rate basics, why low-sodium gels fail in heat, and a simple bottle plan athletes can rehearse.
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How many carbs per hour for sprint and Olympic triathlon
Sprint and Olympic racing still needs a carb plan. Practical per-hour targets for 60 to 150 minutes of racing, bottle vs gel guidance, and a short-course checklist you can rehearse.
Read articleHow Many Carbs Per Hour for a 70.3?
A rehearseable 70.3 fueling protocol: realistic carb targets for the bike and run, gut training over six to eight weeks, and a template you can copy into training.
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How many carbs per hour for running: pick a target you can train
Choose a carb-per-hour target you can actually train: 60, 90 or up to 120 g/h for runners, with gut-training steps, bottle-first execution, and half and marathon application.
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Why a Shoe Rotation Makes You a Better Runner (And How to Build One)
Rotating two or more pairs of running shoes is one of the few gear decisions with real research behind it. Why it works, and what to look for in each shoe.
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Creatine Loading Phase: Do You Actually Need One?
Loading gets you to the same place faster, not to a better place. Here is the protocol, the water weight trade-off, and how to decide which route suits your training year.
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When to Take Creatine: Timing, Rest Days and Race Week
Creatine timing is the most over-discussed part of taking creatine. Here is what actually moves the needle, and the one week of the year you should not start it.
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Creatine for Runners: Worth It, or Just Extra Weight?
Runners have treated creatine as a gym supplement that would only make them heavy. The research says something more specific, and more useful.
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How Many Carbs Per Hour Cycling? Targets by Ride Duration and Intensity
Realistic per-hour carb targets by ride profile, the physiology behind the 90-120g/hr ceiling, and a rehearseable protocol for long rides.
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How Many Carbs Per Hour in a Marathon? Targets by Finish Time
Realistic per-hour carb targets by marathon finish time, why the run caps intake lower than the bike, and a rehearseable protocol.
Read articleHow Many Carbs Per Hour for an Ironman? Bike and Run Targets
Realistic per-hour carb and sodium targets across an Ironman swim, bike and marathon, and the fuel plan that survives 10 to 14 hours.
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Isotonic vs Hypotonic vs Hypertonic Sports Drinks: Which One Do You Actually Need?
The difference between isotonic, hypotonic, and hypertonic sports drinks, and how to choose the right concentration for your session.
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Carbohydrate Loading for HYROX: What to Eat the Day Before Your Race
Who should carb load for HYROX, who does not need to, and the exact 48-hour meal plan to maximise glycogen without GI risk.
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The Best Electrolyte Drink for HYROX Athletes
Sodium content, carb formulation and mix strength: what HYROX actually demands from an electrolyte drink, station by station.
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How to Fuel a HYROX Race: Your Strategy by Finish Time
Sub-60, 60–90, or 90+ minutes - different races, different fuel plans. The exact framework for your finish time.
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Carb Drink Mix vs Energy Gels: Which Is Better for Endurance Athletes?
The science and the logistics of gels vs drink mix. Absorption ceilings, GI distress, and what works for events over 60 minutes.
Read articleSodium Needs for Endurance Athletes
Sweat sodium losses vary 10-fold between athletes. Most sports drinks replace 20% of what you lose. Here is the science on getting the numbers right.
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5 Things Your Endurance Fuel Must Have (And Most Products Don't)
Five evidence-based criteria that separate a fuel that genuinely supports endurance performance from one that just looks the part on a shelf.
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Endurance Fuel for Runners: High-Carb, High-Sodium
Dual-carb, high-sodium endurance fuel built for long runs, marathons, and ultra events. Science-backed and GI-friendly.
Read articleHYROX Nutrition Guide: The Complete Fueling Strategy for Race Day
The definitive HYROX nutrition blueprint. What to eat before, during, and after - backed by peer-reviewed sports science, broken down by finish time.
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Why Dual-Carb Fueling Works: The Science Behind Maltodextrin and Fructose
Dual-carb is not a buzzword. It is the most replicated finding in applied endurance nutrition. Here is the intestinal transporter science, explained clearly.
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Increasing Blood and Plasma Volume for Endurance Performance: What Science Says
Plasma volume expansion is one of the earliest and most impactful adaptations to endurance training. Understanding why it matters can change how you approach hydration and heat preparation.
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Osmolality Explained: Why Some Sports Drinks Cause Stomach Problems
Stomach issues during racing are rarely about your gut. They are usually about the concentration of what you are drinking. Osmolality explains why.
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Gut Training for Endurance Athletes: A Practical Guide to Higher Carbohydrate Intake
Your gut is trainable. Progressive carbohydrate exposure during training can improve absorption and eliminate the GI issues that derail race-day fueling.
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BJJ & MMA Fueling: Why You Gas Out (And It's Not Just Conditioning)
You roll hard. First two rounds feel sharp. Then your forearms turn to concrete. Maybe the issue isn't conditioning. Maybe you're underfuelled.
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Carb Loading & Sodium Before Race Day: Stop Guessing
You trained for months. Don't sabotage it with random fibre and panic salt tablets. Race week demands precision.
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Fueling for Military Field Exercises: Hydration, Sodium & Carbs Under Load
You don't hit the wall 24 hours into field training. You hit it 12 hours earlier, when glycogen dropped and hydration slipped.
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Recovery Nutrition: Why Yesterday Felt Great and Today Feels Flat
You crushed yesterday's session. Power numbers solid. Today? Flat. That didn't start this morning. It started when you finished yesterday.
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How to Measure Your Sweat Rate (and Why Guessing Fails)
A practical, evidence-based method for measuring your own sweat rate - and why individual data beats generic hydration advice every time.
Read articleLactate, VO₂ Threshold, and Why "Acid" Isn't the Enemy
Correcting one of endurance sport's most persistent misconceptions - and explaining what actually limits high-intensity efforts.
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Performance Is Built Between Sessions
Understanding why endurance adaptation depends on what happens between sessions - and why a structured approach to preparation, execution, and recovery matters.
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How Much Sodium Do Endurance Athletes Actually Need?
Examining individual sodium variability, sweat rate differences, and what current research suggests about electrolyte replacement during prolonged exercise.
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Creatine for Endurance Athletes - What the Research Actually Says
Most endurance athletes are ignoring the most researched supplement in sports science. Here's why that's a mistake, and what the science actually says about creatine for people who go long.
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