The Athlete's Blog

Fuelling, training and the odd confession. Written by people who have bonked more times than they care to admit.

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.

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.

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...

bonking How to Avoid Bonking in a Race (It's Not a Fitness Problem) Hitting the wall isn't a fitness problem, it's almost always a fuelling one. Here's why bonking happens, why waiting until you feel flat is already too late, and...