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.

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,...

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...