• Looking for new training buddies? As part of the Endure IQ Training SQUAD you get access to virtual training sessions guided by some of the worlds leading professional athletes and the Endure IQ coaches 💪 Join SQUAD now via link in bio to take charge of your performance, health and enjoyment ➡️
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    Looking for new training buddies? As part of the Endure IQ Training SQUAD you get access to virtual training sessions guided by some of the worlds leading professional athletes and the Endure IQ coaches 💪 Join SQUAD now via link in bio to take charge of your performance, health and enjoyment ➡️
  • Around this time of year athletes in the southern hemisphere generally start to notice increased temperatures during training ☀️ That means you'll likely be reaching for your bottles more often as you try to stay hydrated. When it comes to hydrating properly our general advice is to drink to thirst for training sessions under 2 hours🚰 But, for sessions over 2 hours it's more important to look at your hydration goal and intensity when determining a hydration strategy! If you want to learn more about optimising your personal hydration strategies we've got 2 modules in LDT103 specifically dedicated to electrolytes and hydration 💦
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    Around this time of year athletes in the southern hemisphere generally start to notice increased temperatures during training ☀️ That means you'll likely be reaching for your bottles more often as you try to stay hydrated. When it comes to hydrating properly our general advice is to drink to thirst for training sessions under 2 hours🚰 But, for sessions over 2 hours it's more important to look at your hydration goal and intensity when determining a hydration strategy! If you want to learn more about optimising your personal hydration strategies we've got 2 modules in LDT103 specifically dedicated to electrolytes and hydration 💦
  • This weeks #squadsession is a key Threshold Bike 💪 Don't be tricked by the relatively short periods of time at threshold... the number of reps and short recovery means this session will definitely sneak up on your if you don't monitor your effort levels closesly! Swipe across to check it out ➡️ If you're looking for more sessions you can join the SQUAD now via link in bio!
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    This weeks #squadsession is a key Threshold Bike 💪 Don't be tricked by the relatively short periods of time at threshold... the number of reps and short recovery means this session will definitely sneak up on your if you don't monitor your effort levels closesly! Swipe across to check it out ➡️ If you're looking for more sessions you can join the SQUAD now via link in bio!
  • NEW BLOG POST: Pre-exercise nutrition: What do we know and how should we use it?⁠ ⁠ All endurance athletes eat, and all endurance athletes train. Whether consciously or not, all endurance athletes therefore have to make decisions about what they eat (or don’t eat) before training. Pre-exercise nutrition has the potential to impact the substrates we utilize to fuel training (i.e. fats and carbohydrates), our performance in training (i.e. the watts or pace we put out), and also our adaptive responses to the training stimulus.⁠ ⁠ Pre-exercise nutrition is therefore a fascinating and highly relevant area of study in sports science. Recently, my PhD student Jeff Rothschild, AUT Professor Andrew Kilding and myself published a large review of the effects of pre-exercise nutrition on a range of metabolic and physiological responses in the open-access journal Nutrients (3). We pooled the results of 125 studies, which included data from 1245 athletes (~13% females) to assess the effects of pre-exercise carbohydrate (CHO) ingestion and pre-exercise muscle glycogen availability on substrate metabolism during exercise, and activation of the key molecular energy sensor AMPK. AMPK is a protein housed in muscle cells that has strong links to endurance training adaptations. This term will be no stranger to those of you have completed our online course LDT102: Training Program Fundamentals for Long Distance Triathlon. We paid particular attention to RER - which is a metric derived from respiratory gas analysis during exercise that provides indication of what substrates are being oxidized to fuel metabolism; specifically, a lower RER indicates greater fat and lower CHO oxidation.⁠ ⁠ Read more via link in bio
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    NEW BLOG POST: Pre-exercise nutrition: What do we know and how should we use it?⁠ ⁠ All endurance athletes eat, and all endurance athletes train. Whether consciously or not, all endurance athletes therefore have to make decisions about what they eat (or don’t eat) before training. Pre-exercise nutrition has the potential to impact the substrates we utilize to fuel training (i.e. fats and carbohydrates), our performance in training (i.e. the watts or pace we put out), and also our adaptive responses to the training stimulus.⁠ ⁠ Pre-exercise nutrition is therefore a fascinating and highly relevant area of study in sports science. Recently, my PhD student Jeff Rothschild, AUT Professor Andrew Kilding and myself published a large review of the effects of pre-exercise nutrition on a range of metabolic and physiological responses in the open-access journal Nutrients (3). We pooled the results of 125 studies, which included data from 1245 athletes (~13% females) to assess the effects of pre-exercise carbohydrate (CHO) ingestion and pre-exercise muscle glycogen availability on substrate metabolism during exercise, and activation of the key molecular energy sensor AMPK. AMPK is a protein housed in muscle cells that has strong links to endurance training adaptations. This term will be no stranger to those of you have completed our online course LDT102: Training Program Fundamentals for Long Distance Triathlon. We paid particular attention to RER - which is a metric derived from respiratory gas analysis during exercise that provides indication of what substrates are being oxidized to fuel metabolism; specifically, a lower RER indicates greater fat and lower CHO oxidation.⁠ ⁠ Read more via link in bio
  • Because most people find it difficult to hold a very high swim volume, you want to make sure you really prioritise quality 💪 This weeks #squadsession is an intense 50's swim set designed to improve your ability to handle pace under fatigue 💥 Swipe across to check it out ➡️ If you're looking for more sessions you can join the SQUAD now via link in bio!
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    Because most people find it difficult to hold a very high swim volume, you want to make sure you really prioritise quality 💪 This weeks #squadsession is an intense 50's swim set designed to improve your ability to handle pace under fatigue 💥 Swipe across to check it out ➡️ If you're looking for more sessions you can join the SQUAD now via link in bio!
  • As long distance triathletes we're well aware that running can be very tough on our bodies 🤷 That's why it's important to do a range of activation and plyometric warm ups before training. These not only prep our neuromuscular system, but also increase the tendon and tissue resiliency so we can tolerate greater training load. In the Endure IQ Training SQUAD we have over 50 strength and conditioning exercises with detailed explanation videos ready and waiting for you. Plus we've even structured them to suit each different training phase so you know exactly what exercises to do and when to do them.
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    As long distance triathletes we're well aware that running can be very tough on our bodies 🤷 That's why it's important to do a range of activation and plyometric warm ups before training. These not only prep our neuromuscular system, but also increase the tendon and tissue resiliency so we can tolerate greater training load. In the Endure IQ Training SQUAD we have over 50 strength and conditioning exercises with detailed explanation videos ready and waiting for you. Plus we've even structured them to suit each different training phase so you know exactly what exercises to do and when to do them.
  • Our Endure IQ Training SQUAD is a great tool for all athletes, but if you're looking to step up to 1:1 coaching we've got that covered as well 💪 Our Endure IQ coaching team have all been hand selected by @theplews as trusted coaches who understand how to best implement our Endure IQ principles for a range of athletes. Get in touch with our coaches now via link in bio to start taking your performance to the next level ➡️
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    Our Endure IQ Training SQUAD is a great tool for all athletes, but if you're looking to step up to 1:1 coaching we've got that covered as well 💪 Our Endure IQ coaching team have all been hand selected by @theplews as trusted coaches who understand how to best implement our Endure IQ principles for a range of athletes. Get in touch with our coaches now via link in bio to start taking your performance to the next level ➡️
  • When it comes to key run sessions for improving overall economy they don't come any better than this weeks #squadsession 💪The descending paces in this set closely mimics race day sensations as the required effort builds consistently throughout the set! Swipe across to check it out ➡️ If you're looking for more sessions you can join the SQUAD now via link in bio!
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    When it comes to key run sessions for improving overall economy they don't come any better than this weeks #squadsession 💪The descending paces in this set closely mimics race day sensations as the required effort builds consistently throughout the set! Swipe across to check it out ➡️ If you're looking for more sessions you can join the SQUAD now via link in bio!
  • After creating all of the workouts for this years @gozwifttriathlon academy, our founder @theplews has now designed an optimal 6 week training programme for those wanting to best structure the workouts 👊 The training programme incorporates all of the academy workouts as well as a short taper into the bike and run TT's to make sure you optimise your performance 💪 You can get this programme for yourself now with the Endure IQ Training SQUAD via link in bio!
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    After creating all of the workouts for this years @gozwifttriathlon academy, our founder @theplews has now designed an optimal 6 week training programme for those wanting to best structure the workouts 👊 The training programme incorporates all of the academy workouts as well as a short taper into the bike and run TT's to make sure you optimise your performance 💪 You can get this programme for yourself now with the Endure IQ Training SQUAD via link in bio!