Race-season nutrition is built around fuelling training and racing: gels on the bike, carb-loading before a big event, recovery shakes after a hard brick. Drop the training volume for the off-season and that whole structure needs rethinking — not by crash dieting or ignoring nutrition altogether, but by matching what you eat to what you’re…
Endurance athletes — runners, cyclists and swimmers alike — tend to have lower bone density than athletes from strength or ball sports, and in some studies, lower than inactive people altogether. Vitamin D is one of the more fixable pieces of that picture, and it’s a particular issue for anyone training through a UK winter….
Three-discipline training volume, a culture of tracking calories and “training load”, and a sport that rewards leanness in some disciplines make triathletes a genuine risk group for RED-S — Relative Energy Deficiency in Sport. It’s a condition that’s often missed because it doesn’t look like a single injury; it looks like a run of bad…
Unexplained fatigue, a training pace that suddenly feels harder than it should, and recovery that isn’t keeping pace with your training load — these are easy to write off as normal triathlon tiredness. Sometimes they are. But iron deficiency is common enough in endurance athletes that it’s worth knowing the signs before you assume you…
“It’s hot” isn’t specific enough to plan a race around. A 30°C day in the Arizona desert and a 30°C day in Florida or Singapore are physiologically different races, because the mechanism your body relies on to cool itself — evaporating sweat off your skin — works very differently depending on how much moisture is…
Continuous glucose monitors (CGMs) — the small skin-mounted sensors originally built for people with diabetes — have started turning up on non-diabetic endurance athletes over the past few years. They promise real-time insight into how your body handles fuel during training. Here’s what the evidence actually says before you spend money on one. What a…
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…
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