If you’ve spent any time around endurance nutrition circles recently, you may have come across a new term: lactate gels. Unlike the carbohydrate-based gels that have dominated triathlon fuelling for decades, this new category is built around exogenous lactate — lactate you ingest directly, rather than the lactate your muscles produce during exercise. It’s a…
Protein gets less airtime than carbohydrate in triathlon nutrition — most of the conversation is about race-day fuelling — but it’s just as relevant to how well you recover between sessions and adapt to training. Here’s what the evidence actually supports, without the marketing noise around “high protein” everything. The Target Range Sports nutrition guidance…
Creatine is one of the most researched supplements in sports science, and its benefits for strength and power athletes are well established. For triathletes, the picture is less clear-cut — it’s not an endurance supplement in the way a carb gel is, but that doesn’t mean it has no place in a triathlete’s training. Here’s…
Sweat testing has moved from elite-lab curiosity to something age-group triathletes can actually book, but the data behind it is more useful than the marketing around it suggests. Here’s what the research actually shows, and whether it’s worth paying for. Why Sweat Sodium Loss Varies So Much Between Athletes Sweat testing databases show sweat sodium…
Can You Race a Triathlon on a Plant-Based Diet? Yes — plenty of age-group and professional triathletes train and race entirely plant-based. The nutrition principles are the same as for any triathlete (enough total energy, enough carbohydrate around key sessions, enough protein for recovery), but a few nutrients need deliberate attention because they’re harder to…
If you’ve read anything about long-course fuelling recently, you’ve probably seen the numbers climbing — pro athletes reportedly taking on 100g or more of carbohydrate per hour, well above the 60g/hour ceiling that was standard advice for years. The gap between “what elites do” and “what you should do” comes down to one thing: gut…
Why a Plan Beats Grabbing Whatever’s There Ironman and 70.3 aid stations are stocked with a genuinely wide mix of products — water, sports drink, cola, gels, fruit, salt tablets, sponges — and it’s tempting to just grab whatever’s within reach as you go past. The problem is that stacking random products on top of…
Why Sweat Rate Matters Generic hydration advice — “drink 500-750ml an hour” — is a reasonable starting point, but sweat rate varies hugely between athletes, and even for the same athlete between a cool morning swim-bike-run brick and a 30°C race afternoon. Getting your own number turns vague guidance into an actual plan you can…
Why GI Distress Happens on Long-Course Race Day During sustained hard effort, blood flow shifts away from your gut and toward the muscles doing the work — especially at the bike-to-run transition, when your gut is already under stress and now has to keep digesting while your legs take over. Many modern Ironman fuelling plans…
Most triathletes worry about dehydration on long, hot race days — and rightly so. But the opposite problem, drinking too much plain water without replacing the sodium lost in sweat, is a genuine and under-discussed risk on long-course races, and it can be more dangerous than mild dehydration itself. What Hyponatremia Is Hyponatremia is abnormally…
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