How much should you drink? How many carbs per hour? Do you actually need sodium or is that just marketing? Let’s simplify it and focus on what actually matters. There Is No Perfect Formula First thing to understand: There is no one-size-fits-all hydration plan. What works for one athlete can completely miss the mark for another. Your needs depend on: Body size Pace Temperature Sweat rate Fueling strategy Sodium loss This is why generic rules like “drink X per hour” or “8 glas

Preparing for an Ironman or 70.3 race demands more than just physical training. How you fuel and hydrate during the event can make the difference between finishing strong or struggling to cross the line. Proper nutrition and hydration strategies help maintain energy, prevent cramps, and support mental focus throughout the race. This post breaks down practical tips to help you optimize your fueling and hydration plan, plus offers a free downloadable guide to keep with you on r

If you’re racing an Ironman or 70.3, carb loading can make a massive difference in how strong you feel late in the day. Done properly, it helps top up your glycogen stores so you have more available energy to work with when the race starts getting real. And no, this does not just mean smashing a giant pasta dinner the night before. Here’s what carb loading actually is, why it matters, and how to approach it properly in the final week before your race. What carb loading is act

On paper, it sounds logical. If you can run a marathon, surely you’ll be better prepared to run a marathon off the bike in an Ironman. More toughness. More confidence. More fitness. In reality, for most athletes, doing a standalone marathon in the same year as an Ironman often hurts Ironman performance more than it helps. Here’s why.... Scenario 1: Racing a Marathon 3–6 Months Before Your Ironman This is one of the most common setups I see. The thought process usually goes so

Threshold running is one of the most commonly used workouts in endurance training, and also one of the most misunderstood. When done well, it is one of the highest return on investment sessions you can include in a training plan. When done poorly, it becomes a fast track to excessive fatigue and stalled progress. This post breaks down what threshold training actually is, why it works, how hard it should feel, and how to use it effectively without overcooking yourself. What Is

I have worked with many competitive athletes across Triathlon, Running and CrossFit. I truly believe Crossfit athletes are some of the fittest people on the planet. Strong, Technical, Fast and mentally tough. But time and time again, I see one limiter quietly cap performance once workouts get longer, competitions stack events, or fatigue starts to accumulate. That limiter is endurance. I think most are not investing enough time in structured endurance training that supports C

When marathon training goes well, it is rarely about adding more mileage or smashing every long run. The athletes who run their best marathons are the ones who use their long runs with intention, patience, and purpose. In the final 6–8 weeks before race day, long runs shift from general aerobic work to marathon-specific execution. This is where pacing, fueling, rhythm, and confidence are built. Below are four long run styles I rely on heavily with my athletes. Each one serves

Heart rate training has been part of endurance sports for decades. For a lot of athletes, it’s the first metric they ever use to structure their training. And while heart rate can be useful, I think it’s often overrated as a primary tool  for both training and racing. The biggest issue is that heart rate is reactive , not proactive. It tells you how your body is responding to the work you’ve already done, not what you’re doing in the moment. Pace and power, on the other hand,