Enhanced Endurance

17/09/2025

Endurance training can be confusing.

And there are ALOT of fads.

The hardest part of this gig is staying up-to-date to filter the bro-science from the real thing.

Some say Z2 is the answer. Others shout “Go hard or go home!”

What are the best doing?
- Most of their training is EASY! 80-90%!
- 2-3 key sessions per week
- Volume building with specific targets (periodization)
- Personalized training that is constant adapted to balance stress and recovery.

Thats it. No quick hacks. Purposeful progression that is consistent over a long time.

Most chase quick gains. They fly too close to the sun for too long. Wipeout and repeat.

Real fitness is constructed by stacking weeks and months at a time. Stress, recovery, adapt. Repeat.

It won’t get the clicks, but it works.

https://doi.org/10.1186/s40798-025-00848-3

18/08/2025

Did you know Surgeons and endurance athletes share the same secret to performance?

The Flush Model explains fatigue with a simple water tank analogy:


1. Recognize your perceived fatigue
- Pay attention to how tired you feel, not just your training numbers.

2. Manage your “filling rate” (fatigue accumulation)
- Training load: Keep sessions proportionate to your energy outside sport.
- A stressful work week = reduce intensity.
- Environment: Limit distractions during training (no constant phone checking influencers).
- Life load: Acknowledge poor sleep, long work hours, or family demands add to the “tank” even if training is light.

3. Use your “drain rate” (recovery strategies)
- Microbreaks: 5 minutes outside, stretch, breathe between work or family tasks.
- Mindfulness: 2–3 minutes can reset your headspace.
- Cognitive offload: Write down tasks or training goals instead of holding them in your head.
- Nutrition & hydration: Don’t skip meals on busy days—low energy accelerates fatigue.

4. Protect your “security reserve” (safety margin)
- Don’t train hard when you’re already at your limit from work or family stress.
- Keep a buffer for what matters to you — important work presentations, kids’ activities, or long training sessions.
- Build in rest days that are truly restorative (not filled with chores or extra commitments).

The best athletes don’t just train harder.

DOI: 10.1097/AS9.0000000000000581

11/08/2025

What have you noticed in your own training?

Last week we started looking at what actually drives improvement when carbs are consumed during endurance exercise.

Most of the carbs you consume during exercise don’t get stored, they get used. Fast.

They’re not just fueling your muscles.
They’re fueling your brain.

There’s evidence that even rinsing carbs in your mouth can improve performance.
That’s not about glycogen. That’s about perception and mental output.

So while carbohydrate ingestion doesn’t seem to reduce how much muscle glycogen is used, it changes other things that might matter more.

Stable blood glucose and raised insulin could shift how quickly you accumulate or clear lactate. This matters for pacing. For repeatability. For late-session consistency.

My lactate testing shows how your body responds under load. If you’re training hard but not seeing late-session consistency, this could be worth exploring.

JB

https://pmc.ncbi.nlm.nih.gov/articles/PMC2269151/

23/07/2025

BONKING.
HUNGER FLAT.
HITTING THE WALL.

Have you been there?

Once you hit the wall it’s realllllly hard to come back.

Your body burns carbs for energy, but storage is limited. Once you run out, fat metabolism is the default setting. This default works, but it’s slower than dial-up internet so you have to slow down. A lot. And you dont think straight - did you know glucose is the brain’s primary fuel source?

The fix:
- Train to improve aerobic efficiency
- Carb load before your event
- Practice your in-competition carb intake
- Dont forget post-training refueling

Did you know carbohydrate ingested during prolonged exercise is primarily oxidized, not stored or recycled significantly?

Did you know carbohydrate intake during prolonged moderate exercise boosts carbohydrate oxidation but doesn’t spare muscle glycogen?

PMID: 10050023

10/07/2025

It took me a while, but I got there.

Creatine is one of the most researched supplements on the market. From adolescents to older athletes, creatine combined with strength training has been shown to consistently help individuals gain more muscle mass, strength, power, and muscle function. But I never associated this to support endurance performance in a meaningful way.

Creatine gives your muscles a greater capacity to generate energy quickly.

We know that carbohydrate is the predominant fuel during endurance events. Recent evidence seems to suggest combining creatine with carbohydrates can facilitate glycogen resynthesis. This means more energy, more fast, and more economically. There is also evidence that creatine may enhance acute recovery by reducing oxidative stress.

Another study shows improved cycling sprint performance at the end of prolonged sub-threshold exercise with, wait for it, no detrimental effect on hill climbing performance. This offers real-world benefits: that final sprint kick or bridging to a breakaway.

In addition, emerging research demonstrating that creatine supplementation can improve indices of cognition and memory in older adults. I believe ‘decision-making-ability’ is one of the key determinate of endurance sport success.

Check out the AIS Sports Supplement Framework

https://www.ausport.gov.au/ais/nutrition/supplements

Is it safe?

Is it permitted in sport?

Does it ‘work’?



Candow DG, Forbes SC, Ostojic SM, Prokopidis K, Stock MS,  Harmon KK, et al.  “Heads-Up” for Creatine Supplementation and Its Potential Applications for Brain Health and Function. Sports Med. 2023;53:49-65.


Putman CT, Gallo M, Martins KJ, MacLean IM, Jendral MJ, Gordon T, Syrotuik DG, Dixon WT. Creatine loading elevates the intracellular phosphorylation potential and alters adaptive responses of rat fast-twitch muscle to chronic low-frequency stimulation. Appl Physiol Nutr Metab. 2015 Jul;40(7):671-82. 

Tomcik KA, Camera DM, Bone JL, Ross ML, Jeacocke NA, Tachtsis B, Senden J, van Loon LJC, Hawley JA, Burke LM. Effects of Creatine and Carbohydrate Loading on Cycling Time Trial Performance. Med Sci Sports Exerc. 2018 Jan;50(1):141-150.

25/06/2025

I’ve been unwell recently.

It was uncomfortable.

Not coz of the snot, but because I worry all my fitness gains will be undone quickly and the competition will leap ahead beyond my reach. Even though I understood the science, it was still really hard to get out of my own head.

Rest isn’t a weakness.
It’s a strategy.

Without the pause, I would have just ground myself into a hole. With space, Ive been able to improve my game in reflection and reset by embedding a few new lessons allowed by the time off. This should allow me to show-up less panicked than without the break.

PRACTICAL IMPLICATIONS
You dont have to stay on the couch. Get some sun, play in the backyard with the kids, find the silver lining and get to work with the same conviction as ever.

11/06/2025

Who remembers downing as many caffeine gels as your stomach can handle: more caffeine = more faster, right?

Not exactly.

This meta-analysis confirms that caffeine improves endurance cycling performance and that dosage matters.

https://link.springer.com/article/10.1007/s40279-018-0967-4

3–6 mg per kg body weight seems to be the sweet spot. Any more and effects like the jitters and upset stomach seem to derail performance.

Timing matters too. While caffeine gums might work faster, consuming caffeine 1hr before you want its boost offers the best results.

Caffeine can reduce ‘tired’ signals, so it can lower your perceived exertion and pain during exercise. It can also increase alertness and focus, leading to better decision making.

PRACTICAL IMPLICATIONS
Measure your dose + Evidence-informed supplementation = safer pre-race fueling

 

19/03/2025

09/02/2025

If you’re taking on the in 2025, I’m here to help.

Whether it’s your first marathon or you’re chasing a new personal best, I know how overwhelming training can feel. With local knowledge and a personalized plan, you’ll build the strength, confidence, and endurance needed to crush those 42km.

If you’d like some extra support, check out my 10 week program — 10 for 100. (Link in bio)

31/01/2025

**Coaches, let’s talk about something critical - concussion management. 🧠🚦When in doubt, sit them out. Knowing the signs and handling them correctly can protect our athletes’ futures.

https://www.concussioninsport.gov.au/ Is my #1 for evidence-based guidelines, and every coach should have it bookmarked. 📌

Now, here’s a video that might make you think twice 🎥👉 https://youtu.be/Y_SMmA7OS4M?si=tV4hucmXXLAr29dN

It doesn’t end like you think 🤔

Let’s stay informed, keep our athletes safe, and make smarter coaching decisions