Protein Shakes – good, bad or just another milkshake

One of the things I’m often asked is “do I need to be having a protein shake after training to help my recovery”. My first thoughts go back to when I was racing 25 years ago and protein shakes didn’t exist. We still managed to recover. And I can’t imagine that Snell, Halberg and Magee broke out the double-chocolate whey …

Walking the walk. How the run-walk played out.

Over the weekend I used the run-walk method to finish 2nd at the Air NZ Hawkes Bay International Marathon. I may not have been able to run my goal time of 2hrs 40min but as you’ll read below I was able to make up a 4min deficit at 31km to go from 4th to 2nd over the closing few kms. …

Women and Carbohydrate: What evidence?

A quick search of google for “endurance nutrition” will bring up an array of feeding and supplementation protocols all centred around one common theme; you need carbohydrate for optimal endurance performance. Broadly speaking I’m not going to argue too much with this concept. However, when we’re talking about the female endurance athlete I think this concept of “more carbohydrate is …

Train with Power for Mountain Biking

One of the main benefits of using a power meter in your training is the ability to track fitness throughout the season and across multiple seasons. While scientists have traditionally relied on laboratory measures of various metabolic thresholds, our lives were made much easier with the development of the functional threshold power (FTP) field test. This test is great – …

Why are so many athletes drinking beetroot juice, and should you try it too?

In the endurance sport world, we’re always looking for easy ways to improve our performance. Consequently, there are an ever-growing number of supplements claiming to help us go faster without having to train any harder. Of course, nothing beats committed training, but do any of these supplements actually produce the ‘marginal gains’ that they say they do? One product which …

Steve’s Recap Of UCI Worlds

Just back from Road Cycling World Championships in Doha, Qatar where two of the riders I coach (Maddie and Robert) were competing. Really interesting experience in having to prepare these riders for two different events (time trial and road race) in what we (rightly) predicted would be extremely hot conditions. While I’m familiar with much of the theory regarding the …

Minimalist Training or Volume Appropriate Training?

Stress + Rest = Adaptation. The fundamental equation for the progression of any biological system. Whether you’re self-coached, coached or mentored, can or can’t go compete at the elite level you can always benefit from a differing point of view. This article may not apply to everyone but it will hopefully spark up some talking points between you and your …

Mentally Attacking Endurance Training

Whether you’re a weekend warrior or a full-time pro upping your mental game can add a huge advantage to your performance. Since most of the readers here are endurance enthusiasts each of you will no doubt be very driven and motivate individuals that aren’t ones to shy away from long miles or hard training. But, have you ever had those …