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Enhanced Endurance

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Enhanced Endurance

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04/11/2025

Training for Ballarat Marathon?
Most runners bonk because they under-fuel.

The gut maxes out at 60g/hr glucose.
If you add fructose (2:1 blends) you can push up to 90g/hr.

But what does 90g/hr look like? And is it practical for your event?

Test in training. Execute on race day.

DM ‘Fuel90’ if you want access to my fueling apps :)

01/11/2025

Training for Ballarat Marathon?
Most runners blow their PB before race day.

They train hard but ignore what actually moves the needle: structure, recovery, and fueling.

1. Smart Sessions
Do 1–2 Sweet Spot efforts weekly (3×10 or 2×15min @ 90–97% of threshold pace).
Build aerobic efficiency without digging a hole.

2. Recovery = Training
Take 1–2 full rest days.
Sleep, refuel, and let fitness adaptions build between sessions.

3. Fuel Practice
Train your gut like your legs.
Start at 30–60g carbs/hour and test what works BEFORE race day.

BONUS:
Do at least one full race simulation — socks, shoes, fueling.
No surprises.

Stay consistent for 6 weeks, then re-test.
Marathon gainz come from progress, not perfection.

Running Ballarat Marathon?
DM me “Ballarat” and I’ll share my prep checklist and fueling guide

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

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