endurance sports & nutrition for amateur athletes

Fuelling & nutrition — pre/during/post training food, race-day eating, hydration, supplements.

Training & performance — workout plans, heart rate zones, pacing, periodization.

Recovery & health — sleep, injury prevention, overtraining, mobility.

Race day — checklists, strategy, transitions (triathlon), on-course nutrition.

Mindset & lifestyle — motivation, training around a busy schedule, goal setting.

Fuelling & nutrition

• Carb loading: myths vs reality (evergreen)

• What to eat the night before a long run (evergreen)

• Gels vs real food vs bars — what's best on the bike? (seasonal)

• Hydration 101: how much is actually enough? (evergreen)

• Protein for endurance athletes — why it's not just for bodybuilders (evergreen)

Training & performance

• Heart rate zones explained simply — Zone 2 vs Zone 5 (evergreen)

• How to build your aerobic base (the slow-is-fast approach) (evergreen)

• Brick workouts for triathletes — why the run-off-the-bike hurts (seasonal)

• Tapering before race day: less really is more (seasonal)

• 12-week plan for your first 10K (evergreen)

Recovery & health

• Sleep is your secret weapon — why 8 hours beats any supplement (evergreen)

• Signs you're overtraining (and what to do about it) (evergreen)

• Ice bath vs compression: what the evidence actually says (evergreen)

• Your ideal post-race recovery week, day by day (seasonal)

Race day

• Race morning nutrition guide — timing, quantities, and what to avoid (evergreen)

• Your first sprint triathlon: a complete checklist (evergreen)

• Pacing strategy for a half marathon — negative splits and avoiding the wall (evergreen)

• Aid station strategy for long cycling events (seasonal)

Mindset & lifestyle

• Why you quit mid-run — and how to stop (evergreen)

• Training with a full-time job: realistic schedules for busy athletes (evergreen)

• Setting your first A-race goal (evergreen)

• Dealing with a DNS or DNF — processing a race that didn't go to plan (seasonal)