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Endurance blurbs
Short, evidence-based answers to the questions athletes actually ask. Read in under five minutes, then go use the matching calculator.
Homemade Tailwind Nutrition Recipe: Make Your Own for $0.40 a Bottle
Tailwind Nutrition uses sucrose and dextrose at 200 calories per serving. Here is how to make the same formula at home for roughly $0.40 per bottle instead of $2.50.
June 28, 2026 · 14 min read
fuelingHomemade Sports Drink Recipe: Maltodextrin, Fructose, and Sodium Citrate
A proven homemade sports drink recipe: maltodextrin plus fructose at a 2:1 ratio, 700mg sodium from sodium citrate, in a 6 to 8 percent concentration. Same formula as Maurten 320 at $0.40 per bottle.
June 28, 2026 · 15 min read
fuelingDIY Maurten 320 Recipe: The $0.40 Version of a $4 Race Drink
Maurten 320 is maltodextrin plus fructose in a 0.8:1 ratio, 500mg sodium, in a hydrogel matrix. Here is how to recreate the same dual-transporter formula at home for 90 percent less per bottle.
June 28, 2026 · 14 min read
heart rateMax Heart Rate Calculator: Formula and Chart by Age
Estimate your max heart rate with 4 research formulas, not just 220 minus age. See the bpm chart by age, how to measure your true max, and why the common formula is off by 10 bpm.
June 16, 2026 · 7 min read
heart rateHeart Rate Zones: The 5 Training Zones Explained
Heart rate zones are 5 effort bands set as a percentage of your max heart rate, from 50 to 100 percent. See the bpm ranges by age, how to calculate yours, and how to train each zone.
June 16, 2026 · 8 min read
trainingTriathlon Training Zones: Heart Rate and Power for Swim, Bike, and Run
How to set triathlon training zones for heart rate and power across all three disciplines. Zone 2 targets differ between swim, bike, and run. This guide explains why and how to set each correctly.
June 14, 2026 · 7 min read
race dayTriathlon Race Day Checklist: Everything for T1 and T2
The complete triathlon race day checklist covering swim gear, T1 bag, bike setup, T2 bag, and run kit. Organized by transition bag so you can pack in order and check each item before racking.
June 14, 2026 · 6 min read
fuelingMarathon Nutrition Plan: What to Eat Before, During, and After
A complete marathon nutrition plan covering the week before, race morning, on-course fueling, and recovery. Backed by research, with calculator links for your exact numbers.
June 14, 2026 · 5 min read
fueling7 Marathon Fueling Mistakes That Tank Your Finish Time
The most common marathon fueling mistakes cost runners 10 to 30 minutes at the finish line. Here is what goes wrong and exactly how to fix each one.
June 14, 2026 · 5 min read
nutritionIronman Nutrition Plan: Full and 70.3 Fueling by Hour
A complete Ironman nutrition plan covering the 36-hour carb load, race morning breakfast, on-course fueling targets by hour, sodium, caffeine timing, and recovery. Numbers for both 140.6 and 70.3.
June 14, 2026 · 7 min read
marathonHow to Pace a Marathon: Strategy, Splits, and Common Mistakes
Marathon pacing strategy determines more finishing times than fitness does. Here is how to set your pace, manage the first half, and run the second half without blowing up.
June 14, 2026 · 4 min read
gearBest Triathlon Wetsuits: Ranked for Speed, Fit, and Price
The best triathlon wetsuits ranked by buoyancy, flexibility, and price. Orca, Blueseventy, Zone3, and Xterra compared for sprint to Ironman distance.
June 14, 2026 · 5 min read
gearBest Smart Trainers for FTP Testing and Zone 2 Cycling
The best smart trainer for FTP testing measures power within 1-2% accuracy. Here are the top options in 2026 ranked by power measurement accuracy and ERG mode performance.
June 14, 2026 · 5 min read
fuelingBest Marathon Gels: Ranked by Carb Ratio and GI Tolerance
The best marathon gels deliver 25-40 g of carbohydrate per sachet using a glucose-fructose blend your gut can absorb. Here are the top options ranked by dose and stomach tolerance.
June 14, 2026 · 5 min read
gearBest GPS Watch for Zone 2 Training in 2026
The best GPS watch for Zone 2 keeps your heart rate visible at a glance and alerts you when you drift above the ceiling. Here are the top options in 2026 ranked by zone accuracy and HR monitoring.
June 14, 2026 · 5 min read
fuelingBest Electrolyte Tablets for Runners: Ranked by Sodium Content
The best electrolyte tablets for runners deliver meaningful sodium, not just potassium and marketing. Here are the top options ranked by sodium per serving and value.
June 14, 2026 · 5 min read
gearBest Cycling Computers for Training and Racing
The best cycling computers ranked by power meter compatibility, map quality, and training integration. Garmin Edge vs Wahoo ELEMNT compared for road cycling and triathlon.
June 14, 2026 · 6 min read
gearBest Carbon Plate Running Shoes for Racing and Triathlon
The best carbon plate running shoes ranked by stack height, plate stiffness, and race-day performance. Nike Vaporfly, Adidas Adizero, ASICS Metaspeed, and New Balance SC Elite compared.
June 14, 2026 · 6 min read
caffeineBest Caffeine Gels for Racing: Ranked by Dose and Timing
The best caffeine gels for racing deliver a known, reliable caffeine dose that matches what your calculator targets. Here are the top options ranked by caffeine accuracy and carb content.
June 14, 2026 · 4 min read
trainingHow Much Can You Increase Your Weekly Mileage?
The 10% rule is too rigid. The Acute:Chronic Workload Ratio gives a smarter safe weekly mileage ceiling based on your recent training, not a flat cap.
June 13, 2026 · 4 min read
zone 2Zone 2 Training for Fat Loss: Does It Actually Work?
Zone 2 burns the highest share of fat, but fat loss still comes down to a calorie deficit. What Zone 2 really does for body composition, and how to use it.
June 7, 2026 · 4 min read
crampsHow to Prevent Muscle Cramps While Running
Most running cramps come from muscle fatigue, not just low electrolytes. What actually causes exercise-associated cramps and the proven ways to stop them.
June 7, 2026 · 5 min read
draftingDoes Drafting Work in Running?
Drafting saves energy in running, but far less than in cycling. How much you actually save behind another runner, when it matters, and the sub-2 attempts.
June 7, 2026 · 4 min read
caffeineDoes Caffeine Dehydrate You? What the Research Actually Says
Caffeine does not dehydrate you at normal doses, and the fluid in coffee still counts toward hydration. Here is the science and what it means for athletes.
June 7, 2026 · 4 min read
electrolytesCan Electrolyte Drinks Cause Diarrhea?
Yes, electrolyte and sports drinks can cause diarrhea when too concentrated or high in sugar alcohols or magnesium. Why it happens and how to fix the recipe.
June 7, 2026 · 4 min read
electrolytesAre Electrolyte Drinks Bad for Your Kidneys?
For healthy people, normal electrolyte-drink use does not harm the kidneys. The real cautions are excess sodium, added sugar, and existing kidney disease.
June 7, 2026 · 3 min read
carb loadingCarb Loading: How to Do It Right Before a Race
How to carb load before a race: the modern 1 to 3 day protocol, how many carbs per kg to eat, when to start, why you gain water weight, and what to avoid.
June 6, 2026 · 8 min read
vo2 maxVO2 Max by Age: Average, Good, and Elite Scores
VO2 max norms by age and sex: average, good, and elite charts for men and women from 20 to 79, plus what counts as a good VO2 max and why it falls with age.
June 4, 2026 · 9 min read
altitudeHow to Race at Altitude: Pacing and Acclimatization
How to race at altitude without blowing up: how much altitude slows you, how to acclimatize, when to arrive, and how to pace, fuel, and hydrate at elevation.
June 4, 2026 · 6 min read
trainingHow Your Menstrual Cycle Affects Training and Racing
How the menstrual cycle affects endurance training and racing: what changes by phase, what the evidence shows, and how to adjust fueling, sodium, and pacing.
June 4, 2026 · 6 min read
vo2 maxHow to Improve Your VO2 Max: A Training Guide
How to improve your VO2 max with the interval protocols research supports: the 4x4 session, how much gain to expect, the timeline, and how to track it.
June 4, 2026 · 8 min read
bike fitCrank Length Guide: Do Shorter Cranks Make You Faster?
A guide to crank length and the move to shorter cranks: what the research says about power, how it changes your fit and gearing, and who actually benefits.
June 4, 2026 · 6 min read
zone 2Zone 2 Running: Pace, Heart Rate, and Aerobic Base
Zone 2 running is easy aerobic running at 60 to 70 percent of max heart rate. Most runners go too fast. How to find your pace and measure progress over time.
May 30, 2026 · 9 min read
zone 2Zone 2 Cardio Examples: Every Activity That Counts
Zone 2 cardio is any activity held at 60 to 70 percent of max heart rate for 30 minutes or more. Running, cycling, rowing, swimming, and hiking all qualify.
May 30, 2026 · 6 min read
zone 2Why Your Easy Runs Should Be Easier
Most recreational runners spend 80 percent of training in a gray zone too hard to build an aerobic base and too easy to drive fitness. Here is how to fix it.
May 30, 2026 · 6 min read
race dayWhat to Eat Race Morning: Timing, Amount, and Foods
Eat 2 to 3g of carbohydrate per kg of body weight 3 to 4 hours before the start. A 70 kg athlete needs 140 to 210g from low-fiber foods. What to eat, when.
May 30, 2026 · 6 min read
zone 2What Heart Rate is Zone 2? The Number and Range
Zone 2 heart rate is 60 to 70 percent of your maximum. For most adults that is 100 to 140 bpm by age and fitness. How to find your exact ceiling, and why.
May 30, 2026 · 6 min read
electrolytesSugar-Free Electrolyte Drink Recipe (Low-Calorie)
A sugar-free electrolyte drink swaps carbs for stevia or monk fruit and focuses on sodium, potassium, and magnesium. Good for easy days and daily hydration.
May 30, 2026 · 3 min read
hydrationSigns of Dehydration During Exercise
Thirst is the most reliable signal, but most athletes ignore it until performance drops. The early and late signs, the threshold, and how to drink right.
May 30, 2026 · 5 min read
electrolytesNatural Electrolyte Drink Recipe (No Powder)
A natural electrolyte drink from coconut water, lemon, honey, and salt delivers real sodium and potassium with no maltodextrin or additives. The recipe inside.
May 30, 2026 · 4 min read
fuelingMaltodextrin vs Fructose in Sports Drinks: Why You Need Both
Only glucose or only fructose caps absorption near 60g per hour. A 2:1 maltodextrin-to-fructose blend unlocks 90g per hour. Here is the science and recipe.
May 30, 2026 · 5 min read
aerodynamicsIs an Aero Helmet Worth It? Watts, Time, and Cost
An aero road helmet saves about 4 to 6 watts and a full TT helmet 8 to 12 watts at race speed. Whether that is worth it, and how it ranks against upgrades.
May 30, 2026 · 5 min read
zone 2How to Find Zone 2 Without a Lactate Test
A lactate test is the gold standard for Zone 2, but four alternatives work well: the talk test, nose breathing, the MAF formula, and the 220-minus-age HR.
May 30, 2026 · 4 min read
hydrationHow to Calculate Your Sweat Rate at Home
The naked weight sweat test needs a scale and one hour of exercise. Weigh before and after; each kg lost equals 1 liter of sweat. The exact protocol inside.
May 30, 2026 · 4 min read
sodiumHow Much Sodium Do You Lose Sweating?
Sweat sodium concentration varies threefold between athletes. The typical range, what a salty sweater looks like, and how to dial in your replacement plan.
May 30, 2026 · 5 min read
aerodynamicsHow Much Does Drafting Save in Cycling? The Real Numbers
Drafting cuts aerodynamic drag by roughly 25 to 50 percent depending on position, and more in a bunch. What the wind-tunnel and CFD data shows, by position.
May 30, 2026 · 5 min read
fuelingHow Many Carbs Per Hour for Cycling and Running?
The carb ceiling is 60g per hour from single sugars and 90g per hour from dual-transport (maltodextrin plus fructose). How to set your target by event.
May 30, 2026 · 5 min read
fuelingHomemade Electrolyte Drink: The Dual-Transport Recipe
A homemade electrolyte drink using the 2:1 maltodextrin-to-fructose ratio absorbs faster than single-sugar mixes and costs far less than LMNT. The recipe.
May 30, 2026 · 4 min read
ftpFTP Test: 20-Minute vs Ramp Test (Which One to Use and When)
The 20-minute test takes 95 percent of average power; the ramp test takes 75 percent of peak 1-minute power. Both work, for different riders. How to choose.
May 30, 2026 · 5 min read
electrolytesDIY Electrolyte Drink vs LMNT, Liquid IV, and Gatorade
LMNT costs $1.50 per packet; a sodium-matched DIY version runs under $0.15. An honest comparison of cost, sodium, and ingredients across the top brands.
May 30, 2026 · 4 min read
caffeineCaffeine Dose by Weight: The Complete Athlete Table
Pre-race caffeine dose is 3 to 6 mg per kg of body weight. This table gives the exact milligrams for every body weight from 50 to 100 kg, and why it matters.
May 30, 2026 · 5 min read
heart rateBest Chest Strap Heart Rate Monitor for Zone 2 (2026)
Wrist optical HR is too inaccurate for Zone 2 work, so a chest strap is the standard. The best straps in 2026 by price, accuracy, and device compatibility.
May 30, 2026 · 5 min read
aerodynamicsBest Aero Wheels for the Money: Watts per Dollar
Deep carbon aero wheels save roughly 5 to 15 watts at race speed, but they are cycling's priciest watts. How to pick the best pair for your budget and course.
May 30, 2026 · 4 min read
carb loading36-Hour Carb Loading Food List (Low-Residue Plan)
A 36-hour carb load means 10 to 12g of carbohydrate per kg of body weight over two days. This low-residue food list hits that target with minimal gut bulk.
May 30, 2026 · 5 min read
caffeineCaffeine Timing for Endurance Athletes: Dose and Schedule
How much caffeine to take before a race, when to take it, and how a 3-day taper restores the effect. Doses, timing windows, and the science, with no fluff.
May 28, 2026 · 3 min read