The Athlete's Blog
Fuelling, training and the odd confession. Written by people who have bonked more times than they care to admit.
Latest · carbohydrates
How Many Gels Do You Need for a 3-Hour Race?
Seven or eight gels is the usual answer for a three-hour race. Here's the sum behind it, and why some people shouldn't rely on gels alone.
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cramps
Muscle Cramps When Running: Causes and What Helps
Cramp gets blamed on dehydration more than it deserves. Here's what's actually going on, and the two different ways to deal with it.
caffeine
Caffeine and Endurance Running: What It Actually Does and When to Use It
Caffeine shows up in a lot of endurance products, but most runners are using it without much of a plan. Here's what the research actually says about dose,...
fuelling strategy
Why Your Gut Quits Before Your Legs Do (And How to Fix It)
Your legs can be race-ready. Your lungs can be race-ready. And your gut can still ruin everything. Here's why GI distress is so common in endurance sport -...
cycling
Post-Race Recovery Nutrition: What to Do in the First 48 Hours
You crossed the finish line. Now what? A practical guide to post-race recovery nutrition for endurance athletes - what to eat, when, and why the window matters.
endurance nutrition
Gel flavour fatigue - the taste struggle is real.
You packed enough gels. You just can't face another one. Here's the science behind gel flavour fatigue, and how to fix it before it costs you a race.
carbohydrates
How to Recover After a Race: Endurance Nutrition Guide
The race is done. Your legs are wrecked, your gut has been through it, and you're already eyeing up the post-race braai. Here's what your body actually needs...
cape town
PUFfeR 2026: Cape Point to Green Point, and what to put in your vest
65km from Cape Point to Green Point. Fynbos, coastline, collective suffering, and aid stations with an energy you can't fully explain until you've been in one at kilometre...
Bat Run
I Became the Warm Light Guy (A Head Torch Story) 🦇
I ran the Bat Run last week. 30 odd km, 2250m of climbing, and more conversations about my head torch than I was prepared for. Apparently, warm light...
45-minute rule
When to Take a GU Energy Gel (Before You're Already Crawling)?
You've got the gels. You know what they do. Now comes the part where most people still get it wrong. They wait. And wait. Then eat three in...
bonking
Why Energy Gels, Like GU, Work (Your Body Is Smarter Than You Think)?
"It's just sugar." Every gel sceptic, ever. Technically yes, but so is the glycogen in your muscles right now. Here's what's actually going on when you take a...
beginners
What Is a GU Energy Gel (No, It's Not Baby Food)?
The first time most of us saw someone squeeze a mystery packet into their mouth mid-run, it looked deeply unpleasant. A bit of squinting. A slight grimace. Then...
