Mark Cullen

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 glasses a day” don’t...

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 race day. How to...

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 actually doing Your...