Glycogen Replenishment After Exhaustive Exercise

The principle of glycogen resynthesis and supercompensation has great practical implications, not only in athletics, but also within industry for workers who consistently undergo depletion of glycogen stores due to prolonged bouts of exertion.

Is Coca-Cola an effective sports drink?

Top athletes seem to love Coke, not just as a dinner drink to wash down a cup of yoghurt, a cinnamon-raisin bagel, and a bowl of broccoli, but as a sports drink to provide a little fire during the last stages of a prolonged endurance competition. Coke as a sports drink? It does seem strange,…

Fructose and Its Impact on Our Bodies

Fructose is a valuable and needed nutrient. It is not the fructose that is the problem but the overly generous supply found in our manufactured foods. Fructose found in fruits and vegetables is slowly absorbed into the blood stream, its absorption blunted by the soluble fibre naturally found in these foods.

Recommendations for carb intake during exercise

Now we have come to the blog that puts it all together and talks about the recommendations for carbohydrate intake during exercise. First it is essential to know what the goal is of an exercise session or workout before we can recommend carbohydrate amounts and types. If the goal is an optimal performance, the following recommendations are appropriate.

Carb mixes and benefits

Carb mixes can be recommended at all durations of exercise but are most effective when the exercise is 2.5 hours or longer. In those conditions, carbohydrate intakes of up to 90g/h (in a ratio of 2:1 glucose:fructose and an intake of 90 g/h) are recommended from multiple transportable carbohydrate sources. Glucose or maltodextrin will have to provide around 60 g/h and Fructose at 30 g/h.

Planning Nutrition for a 70.3 Triathlon

For an Ironman 70.3 or other 4 to 7 hour event, nutrition can be an incredibly important factor. In shorter distance triathlons you can get away with making some nutrition mistakes, but during a 70.3 triathlon, it is more likely that you will be punished for nutrition errors.

Finding Your Perfect Run Cadence

Most running injuries result from three aspects of your form: heel striking, over-striding and/or cadence. The good news for runners is that cadence is probably the most important of these three and, when improved, will also improve your chances of having zero knee issues.

Reverse Periodization For Triathletes

For triathletes in the Southern Hemisphere, the season is almost over. Days are getting shorter, the weather is getting worse, and so for a lot of people training time is becoming limited and requiring that extra bit of motivation. At this time of year you should be planning for next season and starting to think…

Critical Swim Speed Training

What is Critical Swim Training? CSS is the pace at which you’d currently swim a 1500 Time Trial (in yards or metres). There’s nothing complicated to worry about, but it’s a super-effective way to prepare for race distances of 400 and above. Here’s why CSS training is effective and how you can use it. The…

Tempo Trainer

The finis tempo trainer pro A fantastic swimming beeper that’s super easy to use! Take control of your stroke rate: Placed under your swim cap, The Finis Tempo Trainer Pro beeps an exact stroke tempo to you – simply swim and time your stroke to the beep! The Tempo Trainer Pro is our number one…