How to Travel Smart for Race Day: Protecting Plasma Volume, HRV, and Recovery

When flying to a race, most athletes focus on getting their gear there—but overlook a major factor that can impact performance: what happens to your body during travel.

Plasma Volume Drops During Flights

Research shows that just 1 hour of air travel can reduce plasma volume by up to 5%. On a 4–6 hour flight, this loss may be 10–15% if you don’t take countermeasures.

This matters because plasma volume = oxygen delivery, cardiac output, and thermoregulation. A drop in plasma can:

Increase heart rate for the same effort
Suppress HRV (a key recovery marker)
Impair heat tolerance (critical for warmer races)
Delay recovery and glycogen restoration

So what can you do?

The Travel-Day Game Plan for Peak Performance

Here’s a practical guide based on science-backed strategies to arrive fresh and ready to race:

1. Pre-Flight Hydration & Salt Loading

Start race prep before you even leave home:

Drink 500 mL of water 90 minutes before flying
Add electrolytes (e.g., SaltStick, LMNT, Precision Hydration)
Eat a breakfast with carbs and sodium (e.g., oats, banana, peanut butter, plus electrolyte drink)

Goal: Arrive at the airport hydrated and sodium-replete to reduce early plasma loss.

2. In-Flight Essentials

Hydrate every hour (aim for 200–250 mL water per hour)
Use electrolytes in at least one bottle during the flight
Avoid alcohol and limit caffeine to your normal morning dose
Wear compression socks (20–30 mmHg) to reduce leg pooling and support circulation
Get up and stretch every 45–60 minutes — even short walks help
Do ankle pumps and seated calf raises to reduce fluid retention

3. Nervous System Support (for HRV)

Use box breathing (4s inhale / 4s hold / 4s exhale / 4s hold) to activate parasympathetic recovery
Listen to guided relaxation audio (Calm, Insight Timer, etc.)
Avoid high cognitive load (don’t work on stressful tasks during the flight)

Travel stress impacts HRV more than we realize—stay calm, stay parasympathetic.

4. Upon Arrival

Within 30 min: Drink 500–750 mL water with electrolytes + eat a light snack (carbs + salt)
Walk for 30–40 min that afternoon—easy pace, just to restore circulation
Optional: legs-up recovery (10–15 min) or a short dip in a pool (~20–24°C)
Avoid hard sessions. If anything, a very short Zone 1 jog or ride (15–20 min) can help loosen legs

Proven Supplements for Travel Days

You don’t need a cabinet of pills, but a few smart options can help:

Supplement	Purpose	When to Take
Electrolytes	Maintain hydration + plasma volume	Morning, during flight, after landing
Magnesium Glycinate	Calms nervous system, improves HRV & sleep	Evening after travel (200–400 mg)
Melatonin (1–2 mg)	If adjusting to light changes or struggling to sleep	60 min before bed
Vitamin C / Zinc	Optional immune support during air travel	Once mid-day

Rest Day or Light Movement?

Yes—a full rest day is fine. But a 30–40 minute walk is ideal:

Aids circulation
Restores fluid balance
Boosts mood and nervous system recovery

Only run if your body really wants to—and keep it short, light, and easy.

Sleep is Your Superpower

Aim for 8–9 hours of quality sleep the day before and after travel
Use eye mask and keep the room cool (16–18°C)
Avoid screens 60 minutes before bed
Optional: short meditation or light reading before sleep

Travel Day Checklist

Action	Notes
Hydrate early	Electrolytes + light breakfast
Compression socks	Wear from airport to hotel
Move during flight	Every hour
Eat light, salty snacks	Avoid junk and greasy food
Walk after landing	Light movement, not a workout
Legs-up / pool	Easy way to recover circulation
Magnesium at night	For recovery and sleep

December 4, 2025 0

Day to day nutrition

Following on from my last to articles with weight loss and nutrition for performance, this article will give examples for a day’s nutrition based around the kind of training you may be doing.

An overview of this

Day Type	Pre-Training	During	Post-Training (Breakfast or Dinner)	Key Focus
Hard AM	30–50 g CHO	40–90 g CHO/h	High carb + protein breakfast	Glycogen & recovery
Aerobic AM	Minimal or low CHO	0–40 g CHO/h	Moderate carb + high protein breakfast	Fat adaptation
Hard PM	Steady carbs all day	40–90 g CHO/h	Protein + carb dinner	Maintain performance
Aerobic PM	Normal day food	Optional carbs	Protein-focused dinner	Recovery overnight
Double	Light pre-AM carb	Varies	Refeed between sessions	Total daily intake
Long Bike	Big carb breakfast	60–90 g CHO/h	High carb lunch	Glycogen restoration
Long Run	Light carb pre	30–60 g CHO/h	Moderate carb breakfast	Gut tolerance & recovery

Let’s dive a little deeper into each day.

Hard Training Session in the Morning (Before Work)

Example: Bike intervals, threshold swim, or track session before breakfast.

Pre-Session (30–60 min before)

Goal: High carb availability for intensity, low fat/fibre for digestion.
Options:
- 1 banana + 1 gel (≈45–50 g carbs)
- 2 slices white toast + honey
- Small bottle of sports drink (30–40 g carbs)

During:

30–90 min hard: 40–60 g carbs/hour (sports drink or gels).
90 min: 60–90 g carbs/hour (mix of glucose/fructose sources).

Post-Session (breakfast within 30 min):

Oats or rice flakes with protein powder + berries
2 poached eggs + toast + fruit
600–800 ml electrolyte drink

Lunch:

Chicken or salmon poke bowl with rice/quinoa + veggies
Add olive oil or avocado for healthy fats

Snack:

Greek yogurt + banana or smoothie (30–40 g carbs + 20 g protein)

Dinner:

Balanced recovery meal: lean protein + complex carb + salad
- E.g. stir-fry chicken, rice noodles, mixed veg, soy sauce

Aerobic Training Session in the Morning (Before Work)

Example: 60–90 min Zone 2 ride or easy run.

Pre-Session:

Low–moderate carb availability:
- Black coffee or small banana (optional).
- Skip carbs completely if goal is fat-adaptation (train-low).

During:

Water or electrolyte drink; small carb intake if >90 min (20–40 g CHO/h).

Post-Session Breakfast:

Higher protein, moderate carbs:
- Omelette + toast + fruit, or
- Protein shake + oats + nuts.

Lunch & Dinner:

Normal balanced meals; add carbs if another session planned later.

Hard Training Session After Work

Example: Evening tempo run or VO₂ bike session.

Breakfast:

Normal: oats + berries + protein
Lunch:
Rice bowl, wrap, or sandwich (60–90 g carbs + 30 g protein).
Snack (2–3 h pre-session):
Banana + yogurt or small oats bar.
Pre-Session (30 min):
1 gel or sports drink (~25–40 g carbs).
During:
40–90 g CHO/h as needed.
Dinner/Post:
Fast-digesting recovery meal (protein + carbs):
- Stir-fried rice with egg and chicken, or
- Smoothie + toast if late.

Aerobic Session After Work

Example: 60–90 min Zone 2 run or swim.

Breakfast/Lunch:

Normal balanced intake — aim for steady blood sugar.
Pre-Session Snack:
Small carb + protein option (banana + yogurt or oats bar).
During:
Water/electrolyte (carbs optional).
Dinner/Post:
Protein-rich meal (helps overnight recovery):
- Salmon + potatoes + veg, or
- Lean beef + rice + salad.

Double Session Day (Morning + Afternoon)

Example: Swim AM + run PM, or bike AM + gym PM.

Pre-AM Session:

Small carb source (banana or gel).
During:
Carb as needed for session type.
Breakfast (post-session):
Rebuild glycogen quickly: oats or cereal + protein powder.
Lunch:
Higher carb meal: rice bowl, pasta, or wraps.
Pre-PM Session:
1 small snack (banana + electrolyte drink).
Post-PM Session (Dinner):
Protein + carbs + veg.
If early bedtime, add a casein-based protein snack (yogurt or shake) before sleep to aid overnight recovery.

No-Work Day: Long Bike Ride in the Morning

Example: 3–5 hr endurance ride.

Pre-Ride:

Larger breakfast (2–3 h before):
- Oats + banana + honey + protein powder (≈100 g CHO).
  During Ride:
60–90 g CHO/h (mixture of gels, chews, and sports drink).
Post-Ride:
Immediate: Recovery shake (40 g CHO + 25 g protein).
Lunch: Big carb-focused meal (rice bowl, pasta, potatoes).
Dinner: Moderate carbs + quality protein.
Optional treat later in the day (don’t restrict too much — recovery day).

No-Work Day: Long Run in the Morning

Example: 90 min – 2 hr Zone 2 run.

Pre-Run:

1–2 h before: light carb meal (1–2 slices toast + honey or banana).
During:
30–60 g CHO/h (gels or drink).
Post-Run Breakfast:
Oats with whey protein + berries + electrolytes.
Lunch:
Protein + carbs + veg (e.g., chicken wrap or rice bowl).
Dinner:
Slightly higher fat meal; carbs moderate.
Optional: dessert or carb-top-up if you have a hard session the next day.

November 5, 2025 0

Carbohydrate Intake for Training

When you’re training for a triathlon, the mantra “fuel for the work required” couldn’t be more true. Carbohydrates (CHO) are the key fuel for moderate to high intensity work — but the how, when and how much matter just as much as the what. You want to avoid under-fueling (you’ll suffer performance, recovery and adaptation) and over-fueling (you’ll carry excess weight or blunt fat burning when desired). Let’s break it down.

1. Nutrition Prioritisation / Nutrition Periodisation

Often referred to in sports science as periodised nutrition, this is the strategic alignment of your nutrition (especially carbs) with training phases, session demands and adaptation goals. Biomedres+3NSCA+3worldathletics.org+3

In practice for a triathlete this means:

On high-intensity or key sessions: you prioritise high carbohydrate availability (to support performance and stress adaptation).
On lower-intensity or easy sessions: you might choose reduced carbohydrate availability (to promote metabolic flexibility, fat adaptation or recovery without excess CHO).
Across days/weeks: you vary carbohydrate intake in line with training load (micro-, meso- and macro-cycles). worldathletics.org+1

Why do this? Because your body responds differently depending on fuel availability. Training with low glycogen or reduced CHO can trigger adaptations (e.g., increased mitochondrial signalling) but it may compromise performance if used at the wrong time. BioMed Central

So your goal: match your carb availability to the work required — neither all high, nor all low.

2. Exogenous vs Endogenous Carbohydrates

Endogenous carbs = glycogen stored in your muscle and liver, plus circulating blood glucose. These are your internal carbohydrate stores.
Exogenous carbs = the carbohydrates you consume during exercise (or immediately before) via drinks, gels, bars, etc.

Why make the distinction? Because during training (especially long or high intensity), you’ll tap into endogenous stores and you can supplement with exogenous carbs to maintain blood glucose, spare muscle/liver glycogen and delay fatigue. Recent work has shown that exogenous carb oxidation (how fast the carbs you ingest are used) varies considerably between athletes. BioMed Central+2MDPI+2

For example: a 2025 proof-of-concept study found that some athletes could achieve peak exogenous oxidation with ~65 g/h of glucose rather than 90 g/h, without impairing performance—suggesting more isn’t always better for everyone. BioMed Central

3. How Much Carbohydrate Can You Oxidise?

Many athletes consume 120 g+ per hour, but the evidence suggests oxidation peaks around 90 g/h (for mixed carbs). The literature supports this: guidelines for prolonged exercise (>2.5 h) often cite up to ~90 g CHO/h as a “ceiling” for maximal exogenous oxidation in many athletes. NSCA+2BioMed Central+2

What does “extra” carbohydrate do (i.e., above what you oxidise)? Some plausible benefits:

It may support central nervous system (CNS) / brain fuel (glucose for brain activity, delaying central fatigue).
It may signal to the body “fuel is available” which may permit you to sustain higher output or delay fatigue.
It may help recovery post‐session by providing substrate for glycogen re-plenishment.

The evidence is still emerging: for instance a recent review described how carbohydrate supplementation influences glycogen storage, blood glucose and performance, and noted that the “extra” may not always yield proportional oxidation gains—it depends on individual capacity, gastrointestinal tolerance and session demands. MDPI

Therefore: consume enough carbs to match the work demand, train your gut to tolerate higher intakes if needed (e.g., for long rides/races), but recognise that blindly hitting super high numbers (e.g., 120 g/h) may not yield extra oxidation and may increase GI risk.

4. “Go Slow – Go Fast Fuel” Framework

A practical approach you use: match your type of fuel to session intensity and substrate-use.

Go Slow (Zones 1 & 2 / easy endurance): These sessions rely largely on the oxidative system—fat and low-intensity carb use. Carbohydrate intake during these sessions can be relatively modest. Example: you aim for ~40 g CHO/h on a long endurance ride (16 weeks out from race) and you might use slower‐releasing sources (oat bars, bananas) rather than fast sugar hits.
In Between (Zone 3 / moderate‐high tempo): This is a blend — carb requirement starts to increase, and you may shift from slow to a mix of slow + fast release carbs.
Go Fast (Zone 4+ / high intensity, interval, race work): These sessions are highly glycogen-dependent. Fast releasing carbs per hour (gels, sports drink, lollies) are appropriate to support high exertion and maintain intensity.

Putting the example in context: If your goal is 40 g CHO/h on an easy ride and an oat bar has ~20 g CHO, you could eat one every 30 min. On a high intensity session you may target 60-90 g CHO/h (or whatever your personalised max is), via faster carbs.

5. Practical Tips & Athlete-Wise Adjustments

Train your gut: If you plan to use high CHO/h in races, you must practise tolerating that during training (so your stomach and gut handle the load).
Match carbs to session length + intensity: Short easy spin → minimal carb. Long or intense session → higher carb.
Periodise across training blocks: In heavy load blocks, you might favour higher carbohydrate availability. In adaptation blocks (where you want metabolic stress) you might intentionally reduce CHO on selected sessions. But only if you can maintain training quality. BioMed Central
Use individualisation: As noted above, oxidation capacity varies. Start with guidelines (~30-60 g/h for 1-2.5 h sessions; up to ~90 g/h for >2.5 h) and adjust based on your performance, gut comfort, and how you feel. BioMed Central+1
Recovery matters: The carbs you take during and immediately after key sessions help replenish glycogen, repair, and adapt.
Be aware of fat vs carb trade-offs: At higher intensities your reliance shifts more toward carbs (“crossover effect”). NSCA

6. Common Mis-conceptions & Pitfalls

“More carbs = always better” — not true. If you overshoot your oxidisable capacity, you risk GI issues or unused carbs sitting in your gut or blood but not being used.
“Easy days don’t need any carbs” — you still need some carbs for recovery, brain fuel and training quality.
“Train low all the time to burn fat” — unless your goal is specific metabolic adaptation and you’re under coach supervision, constant CHO-restriction can negatively affect performance and adaptation. A meta-analysis found no overall performance benefit from chronic CHO restriction in endurance-trained athletes. BioMed Central

October 19, 2025 1

Weight Loss for Triathletes: How to Get Lean Without Losing Performance

When it comes to weight loss for triathlon, the goal isn’t just to see a smaller number on the scales — it’s to arrive at race day lighter, stronger, and performing at your best. The problem is, many athletes cut too hard, lose muscle mass, and end up slower, weaker, and fatigued.
Here’s how to get it right.

Over the coming weeks, I will release a number of articles on weight loss, fuel for training and give some day examples on diets. We will start off with weight loss.

1. Protect Your Muscle Mass at All Costs

Muscle is your performance engine. It drives your swim, bike, and run, and it’s what keeps your metabolism firing. Losing muscle while dieting is like taking cylinders out of a car engine — you’ll still move, but not as efficiently.

After 40, muscle becomes harder to gain. After 50, it’s difficult to rebuild, and by 70 it’s almost impossible. So protect it at all costs.
That means:

Strength training consistently — even if it’s just 2–3 short sessions per week.
Hitting your daily protein target (around 1.6–2.0g per kg of bodyweight is a good range).
Avoiding crash diets — rapid loss means muscle loss.

2. Your Food Should Taste Nice — But Not Too Nice

Sustainability is key. You need meals you actually enjoy, but not ones that are so delicious you can’t stop eating.
If your food tastes too good, you’ll overconsume. If it tastes too bad, you’ll quit. Aim for satisfying, simple, balanced meals that support your goals, not sabotage them.

3. Don’t Burn Carbs When You Don’t Need To

Your body will always prioritise burning carbohydrates when they’re available. So if you’re constantly topping up on carbs, you’ll rarely tap into stored fat.
The goal: train your body to burn fat when it should, and carbs when it needs to.
That means:

Save higher carb intake for around key sessions.
Keep easy days lower in carbs and higher in protein and vegetables.
Avoid snacking on carbs when sitting at a desk or watching TV.

4. Fix the Big Three Nutrition Mistakes

Most triathletes you’ll meet make the same three nutrition mistakes:

They get enough carbs overall, but the timing is all wrong.
They don’t get enough protein.
They eat too much fat.

When athletes fix these — especially by timing carbs around training — weight often starts to drop without forcing it. You recover faster, perform better, and create a natural calorie deficit.

5. Master the Diet–Maintenance Cycle

When you finish a diet phase, you’re not done — you’re entering maintenance.
Your body needs time to stabilise before cutting again.
A good rule of thumb:

Spend half as much time maintaining as you did dieting.
So if you diet for 6 weeks, spend 3 weeks maintaining before starting the next phase.

For athletes with a large amount of weight to lose, this cycle keeps fatigue and hunger manageable. For example:

6 weeks dieting → 3 weeks maintenance → repeat.
Breaking it into blocks keeps you mentally fresh and physically stable.

6. Adjust Calories Based on Progress, Training, and Fatigue

Don’t set your calories once and forget them. Training load, fatigue, and adaptation all change your energy needs.
Apps like MyFitnessPal or Hexis can help track intake and identify whether you’re eating too much — or not enough to support recovery.

7. Use Caffeine Strategically

Caffeine is a powerful performance tool, but overuse dulls its effect.
Save it for when you really need it — especially toward the later stages of a diet, when fatigue is highest. A well-timed coffee before a key session or long ride can make all the difference.

8. Plan for Setbacks

You will mess up at some point. Everyone does. The key is how you respond.
If you eat something you shouldn’t, don’t say “bugger it” and spiral.
Just get straight back on track at the next meal. One bad choice doesn’t ruin progress — giving up does.

9. Decide Before

Know what you need before going to the shops, don’t walk around just looking. know what you will order before eating out. Look online at what the restaurant offers and make the decision before leaving the house.

Final Thoughts

Weight loss for triathletes is about consistency, not perfection. Protect your muscle, fuel your training, and be patient. If you manage the timing of carbs, hit your protein target, and stay disciplined without being extreme, you’ll not only look better — you’ll perform better too.

October 12, 2025 1

Dr. Michele Ferrari’s Method for Triathlon

Following on from my last three articles on what would a triathlon season look like from Dan Bigam’s Method, The Money Ball Method and The Norwegian Method. I thought it would be a hoot if we end it with looking at what Dr. Michele Ferrari’s method would look like if he was coaching an age group triathlete (without doping).

Like all the other articles on this subject, I will use myself as an example so it is easier to see the difference and you will quickly notice how radically different Dr. Ferrari’s method is to all the others. Ferrari is brutally mathematical, obsessed with watts per kilo, performance curve’s and ruthless time efficiency.

DR. MICHELE FERRARI’S PHILOSOPHY (Doping Excluded)
• Performance = VO₂max × Efficiency × Motivation
• Focus on power-to-weight, economy, and repeatability
• Minimalist: No wasted time, no junk miles
• Advocates over-unders, sub-threshold conditioning, and durability via specificity
• Believes “muscle is muscle” – if you’re fit on the bike, you’ll run well

My Baseline

Metric	Current
Weight	80 kg (goal 76 kg)
VO₂max (bike)	58 ml/kg/min (Garmin)
FTP / LT2	305 W
LT1	250 W @ 140 bpm
Target	Ironman 9:30–9:45 @ Cairns
History	Strong bike, good CTL, heat issues on run
Training time	20-30 hrs/week available in key phases

FERRARI-STYLE STRATEGY (9-Month Lead-up)

Oct–Dec 2025: The “Conditioning Block”
“Build power. Then build duration.”

Bike:
• 3x/week intervals:
o 2×20’ @ 88–92% FTP (sub-threshold)
o 3×10’ over-unders (1 min @ 110%, 1 min @ 85%)
o Big Gear SE: 4×8’ @ 60 rpm, 85% FTP
• 1x 4-5hr ride every 2 weeks @ 75% FTP

(“condition the muscle, not the mind”)

Run:
• 3 key sessions:
o 12–16 km tempo @ 145 bpm
o 3–5 × 1 km @ 10k pace (leg speed)
o 90–120 min long run (2x per month)

Swim:
• 3x/week:
o 1x pull buoy threshold
o 1x paddle strength work
o 1x steady aerobic

Strength:
• Minimal. Maintenance core and activation work only.

Nutrition:
• Carbs high during key sessions (90g/hr+)
• Low CHO before Z2 long sessions
• Weight drops via calorie restriction in low load weeks

Jan–Feb 2026: The “Engine Refinement Block”
“Make the power repeatable. Train like a diesel.”

Bike:
• 2x/week high aerobic:
o 3×30’ @ 88% FTP
o 2×45’ @ 85% FTP
• 1x/week VO₂ booster: 5×4’ @ 110–115% FTP
• Weekly 4hr ride at Ironman power + final 45’ @ FTP

Run:
• 2x/week long progression:
o 60′ easy → 30′ at 145 bpm
• 1x/week “brick off fatigue”:
o 90–120min run off 4hr bike
• 1x/month long 28–30 km run @ HR 140–148

Swim:
• Replace one swim with indoor bike when pressed for time
Ferrari Touches:
• Use “power-duration profiling” weekly (5min, 20min, FTP trending)
• Monitor glycogen restoration with scale and RPE

Mar–April 2026: The “Performance Curve Block”
“The Ferrari Curve” = Shape the FTP curve flat and high

• Maintain VO₂ (1x/week)
• Increase threshold: 3×30’ @ 92%
• Weekly power-duration mapping: 20min → 60min → 3hr
• Introduce race bricks:
o 5hr bike @ race watts → 10–15k run at race HR (145–148 bpm)

Race Sim Weekends (x3):
• Day 1: 4hr ride + 45’ run (fuel to max)
• Day 2: 3hr ride w/ 60min FTP block

May–June: The “Execution Block”
“Nothing new. Nothing slow. Nothing stupid.”

• 3-week race rehearsal:
o All race kit
o Final aero tweaks
o Core temp strategies

• 4 × 90–120g/hr fueling + sodium check

Race taper = Ferrari Minimalist Taper
• No full taper
• Maintain race pace feel to the final 4 days
• Sharpen with 3×10’ @ race watts two days out

Power – Body – Weight Matrix

“Every watt matters, but every kilo hurts.“

Target	Required
FTP goal	330–340 W
IM bike power	220–230 W
W/kg at FTP	4.4–4.5 W/kg
Body weight	76–77 kg
Carbs/hr	90–110 g/hr (tested)
Run pace	~4:50/km @ 145 bpm

Marginal Gains (Ferrari style)

• Bike: Use disc wheel and fastest tires (Crr wins races)
• Run: AlphaFlys only, no exceptions
• Swim: Focus on paddles, cords, and technical efficiency only
• Nutrition: 3-week gut training every 6 weeks (CHO overload block)
• Monitoring: No HRV. Go by power + sleep + motivation
• Recovery: Keep it simple: carbs, sleep, easy rides

August 17, 2025 0

Norwegian method for age groupers

Following on the past two articles where I go through two different systems for what it may look like for an age group athlete with Money Ball for Triathlon and Dan Bigham Method for Triathlon, I thought it would be fun if I take the Norwegian Method and show what it looks like for a age grouper at Ironman. Again I will use myself as an example so you can see the difference between each method (compare apples with apples).

The Norwegian methodology is of marginal gains and ruthless precision

Norwegian method is based on
• “No blind spots” – everything measurable, tested, and iterated
• Metabolic profiling – training and fueling dictated by lab data
• Durability > Max Output – extend time at high % of LT2 under fatigue
• Data-led marginal gains – aerodynamics, nutrition, thermoregulation, biomechanics, recovery

Athlete Profile

• Age-group Ironman athlete (45–49)
• VO₂max: ~58 ml/kg/min (bike)
• FTP: 305 W
• LT1: 250 W @ 140 bpm
• Target race weight: 76–77 kg
• Garmin VO₂max: 58 → goal = 65+
• Ironman goal: 9:30–9:45 at Cairns (June 2026)
• Training volume: up to 22–30 hours/week with strategic overload weeks
• Historical weak link: Heat performance, run durability, TT power retention

Phase 1 – Baseline Testing (September – October)

Lab & Field Testing:
• VO₂max ramp test (bike + run)
• Lactate profile testing → LT1, LT2, FatMax (bike + run)
• 5-min and 20-min power tests
• Muscle oxygenation (if Moxy/BSX available)
• Core temperature sensors during race sims (e.g. CORE body temp)
• Resting metabolic rate and sweat sodium test

Nutrition/Metabolic Profiling:
• Substrate utilization (carbs vs fat) at key intensities
• Gut tolerance testing: 90g/h → 120g/h CHO intake
• Hydration: sweat rate + sodium loss

Equipment:
• Aero testing: Chung method, field CdA testing (~0.26 goal → <0.23)
• TT bike fit + crank length optimization + pressure mapping
• Running economy test (Garmin + Stryd + lactate)

Training Strategy

Phase 2 – Metabolic Expansion (October–December 2025)

Goals: Raise VO₂max, extend FatMax, improve mitochondrial density
• 2x VO₂max sessions/week (e.g., 5 × 4’ @ 110–120% FTP)
• 3–5h Z2 endurance rides (fuel sparingly to improve fat oxidation)
• Fasted rides w/ caffeine + low glycogen starts (at LT1)
• 90-min Z2 runs with HR cap (focus on low decoupling)
• Gym: eccentric strength + plyos (2x/week)

monitor:
• Overnight HRV (Whoop/Oura)
• Substrate use via lactate/glucose
• Adaptation signs: decoupling, RPE, HR recovery

Phase 3 – Durability Development (Jan–Feb 2026)
Goals: Increase FTP, simulate Ironman fatigue, build repeatability
• 1x VO₂ booster (every 10 days)
• 1x LT2 / FTP session/week (3×15–20’ @ 92–95% FTP)
• 1 long brick every 2 weeks (bike 4h @ 0.70 IF → run 12–16 km @ HR 145)
• Swim: 1x endurance, 1x threshold, 1x race-specific (e.g. cadence tempo trainer)
• Core temp + HR drift tracked on long sessions

Phase 4: Race-Specific Adaptation (March–May 2026)
Goals: Precision Ironman execution in heat
• Bike race pace: 220–230 W @ <65% VO₂max
• Run race pace: 145 bpm → durability at this HR in heat
• Heat protocol: 8-week build → 10 sauna/hot bath sessions in final 4 weeks
• Nutrition gut training: 100–120g carbs/hr bike, 80–90g run
• 3 key Ironman brick simulations (6+ hour days)

MARGINAL GAINS SYSTEM

Norwegian Approach Application

Area	Norwegian’s Approach	Your Application
Aero	Field + sensor-based testing	Chung method + tyre width/CdA protocol
Heat	In-core temp & HR data tracking	Use CORE or ingestible sensor
Fuel	Periodized: low-carb + gut training	Track CHO intake per hour / session
Biomech	Motion capture / pressure mapping	Use pressure mapping + video TT fit
Sleep	Tracked daily	HRV + sleep consistency + nap strategy
Recovery	HRV + mood tracking + power/RPE	Monitor via TrainingPeaks trends

Technology + Tools

• CORE temp sensor for heat adaptation
• Stryd + lactate + HR = run pacing control
• Garmin + WKO5 = decoupling, power durability
• Supersapiens (or equivalent): Glucose control during bricks
• Hot baths, sauna, overdressing protocols year-round

MONITORING & TUNING
Every 4–6 weeks:
• Re-check FTP, FatMax, and 5-min power
• Rebalance training if HR drift rises or RPE increases
• Adjust fueling based on gut tolerance + glucose control
• Fine-tune TT position for fatigue resistance

RACE EXECUTION (Ironman Cairns 2026)

Metric	Target
Swim	1:02–1:05 (High cadence, low decoupling)
Bike	220–230 W NP (IF ~0.70, VI < 1.05, CdA < 0.23)
Run	145–148 bpm (goal pace ~4:50–5:00/km)
Carbs	100–120g/hr bike, 90g/hr run
Electrolytes	600–1000mg/hr sodium
Heat management	Ice socks, cooling sleeves, sun-white kit

August 13, 2025 1

Dan Bigham Method for Triathlon

I have been a big fan of Dan Bigiham for awhile now and in fact I model a lot of Dan’s principles with my own coaching. When we are told to “reverse engineer” your gaols, what does this really mean?

Following on from my last post on “Money Ball for triathlon”, I again will use myself as an example for this so let’s take a look at using Dan Bigham “start at the end” approach for Ironman triathlons.

This is a high-performance experiment, so the detail will reflect that.

Target: Ironman Cairns 2026 – Sub 9:45 or 9:30 as a stretch goal

Conditions: ~ 25-28°C, humid, strong winds, rough swim, rolling bike and hot flat run

Step 1: Define the end point – What performance do you need?

Goal: 9:30 – 9:45 total time

Swim: (3.8km) 1:05 (stretch 1:00) within AG pack, low cost

Bike: (180km) 4:55 – 5:05 NP of 220watts, focus on aerodynamics and decoupling

Run: (42.2km) 3:20 – 3:30 HR controlled, low fade

T1 + T2: 5-10min fast but calm

**** This sets the benchmark for all the backward planning ****

Step 2: What does that require physiologically?

Swim:

Threshold pace: ~1:33/100m for a 1:00 swim
Cadence goal: 36+ SPM, even stroke count
High focus on form and drag minimization

Bike:

Race: NP: 220w required LT2 ~310-320 watts for a 70% IF
Bike Vi: <1:03, stay aero and even
CdA goal ~0.220 or lower
Caloric demand: ~3300–3600 kcal → high carb intake (120g/hr)

Run

Race pace: ~4:50/km (3:24 marathon)
HR: 145–150 bpm
Substrate use: Must be able to burn fat efficiently at this pace
Tolerate 90–100g/hr carbs

Step 3: Environmental Reality – Heat in Cairns

Must mitigate core temp rise
Clothing, pacing, and fuelling must all support thermoregulation
Execute heat adaptation phase: 8–10 sessions 8 weeks out, then maintain
Use CORE temp sensor in training if possible

Step 4: Reverse Engineer Each Segment

Swim Plan: Efficient, Calm, Controlled

Goal: 1:00–1:05 with low stress and great pacing

Form-focused sessions	2x/week technique blocks: high elbow catch, streamline drills
Cadence training	Tempo trainer sets to push from 70 SPM over 12 weeks
Pacing control	Every session includes some 10–15min race-pace steady-state swims
Race strategy	Start just behind front AG pack, draft smart, minimize contact
Equipment	Speed wetsuit + tinted goggles for Cairns sun, well-fitted goggles to avoid fog

Bike Plan: Aero is King, Power is Secondary

Goal: 220W average, 0.220–0.225 CDA, <5% decoupling

Equipment and Aero

Helmet	Aero helmet tested for yaw and head position stability
Suit	Light-colored, aero fabric suit tested in heat and wind tunnel (if possible)
Bike fit	Maximize comfort in aero for 5 hours: test pad stack, reach, tilt, saddle
Wheels	Rear disc (real or cover), 60–80mm front. Tire-rim match critical
Tires	GP5000 TT or S TR, latex tubes if legal, waxed chain
Hydration	Integrated aero bottle (between arms), rear storage for backup bottles

Aero Testing Ideas

Field test 3 positions with same power (160–200W) on closed loop
Use Aerolab in GoldenCheetah or Chung Methodwith CDA estimator
Target: CDA drop to ~0.220

Training

Phase	Focus
Now–20 weeks out	High Z2 volume (FatMax 135 bpm), tempo strength (SE 60–80 rpm intervals)
20–8 weeks out	Race-specific: 3–5h race-pace rides, 70% IF, aero lock-in
Last 8 weeks	Brick focus, long rides in race kit in heat, steady pacing + nutrition execution

Run Plan: Durable, Controlled, Decoupled

Goal: 3:20–3:30 marathon, <5% pace fade, HR ceiling 150 bpm

Run power + HR	Use Stryd to normalize pacing in wind/heat/slopes
Bricks	Run 10–15 km off 4–5 hr rides 2x/month from week 12 out
Durability	Long runs: 30–32 km w/ last 10k at race pace, ideally fatigued legs
Cooling	Practice ice down front/back, sponges, aid station strategies in bricks
Fueling	Must hold 90–100g carbs/hr in late race without GI distress

Nutrition Strategy

Pre-race	Carb load 10–12g/kg over 36–48 hrs; 1000 kcal pre-race breakfast
Bike	110–120g/hr carbs (Maurten + sports drink + SaltStick), fluid every 10–15 min
Run	90–100g/hr via gels, mix with sports drink and water. Practice in hot bricks
Backup	Carry CrampFix and salt caps; test gut tolerance in race bricks

Heat Strategy (Critical for Cairns)

8-week heat prep	2–3x/week sauna, hot bath, or indoor Z2 ride at 30°C
Last 2 weeks	Reduce volume, maintain heat exposure until 4–5 days out
Race day	Light kit, full sunscreen, ice sponges, aid station targeting
CORE temp sensor	Used to model training sessions + core temp rise vs power decay

Training Load Strategy (CTL & TSS)

Phase	Weekly TSS	CTL Target
Base	900–1100	Build from 130–150
Build (20–10 weeks out)	1100–1300	Hit 160–170
Peak (8–3 weeks out)	1300–1500	Peak at CTL 180+ (Swim 40 / Bike 80 / Run 50 / Strength 10)
Taper	600–800	CTL dips to 165–170 race week

Mindset & Planning

Dan Bigham would:

Test every assumption: aero, position, fueling, pacing
Measure everything: power, HR, pace, temp, sweat rate, RPE
Practice race day: gear, clothing, transitions, fueling, cooling
Monitor fatigue & durability: decoupling, long-run pace, cardiac drift

Final Prediction Model

Let’s assume:

CDA: 0.220
Bike power: 220W
Run pace: 4:55/km
Decoupling: <5%
Heat adaptation: complete
Nutrition: fully practiced and absorbed

Result:

Swim: 1:02–1:05
Bike: 4:55–5:00
Run: 3:25–3:35
T1+T2: 6–8 minutes

Ironman Cairns Finish: 9:30–9:45

August 3, 2025 2

Money Ball for Triathlon

Taking the concept from the hit movie Money Ball where Billy Beane looks for undervalued players to build his team, we look at what this may look like for age group triathlon. I will use myself as an example for this.

So if we ignore traditional metrics that seem impressive, and instead focus on efficiency, marginal gains, undervalued performance indicators and data driven strategy.

The Ironman Moneyball Strategy

Mission: Podium in 45-49 age group at Ironman cairns 2026 in 9:30-9:45

Philosophy: Outthink, out-plan, out-measure and out-execute the competition using undervalued performance leavers.

Performance Metrics That Matter Most (Undervalued Metrics)

Decoupling (efficiency under fatigue) A major differentiator in my run
Swim SPM and DPS interaction (not just pace) for a sustained 1:35-1:40 at low cost
% of LT1 sustainable for 5hrs on the bike: real race limiter.
Muscle resilience (long runs off the bike at tempo) – More predictive than VO2max.
Fatmax power output drift (Bike 135bpm and run145bpm over months)
Sleep quality + HRV trends, not just single day values
Nutrition absorption (real time gut tolerance > theoretical carb targets)
Drop in watts from road bike to TT position

Overvalued Metrics (ignore or treat with caution)

FTP (without specificity to race duration)
CTL alone (without breakdown to discipline)
VO2max (except to track health trends)
Max weekly hours (volume – unless executed right)
Swim volume without purpose

Moneyball Tactics by Discipline

Swim

Objective 1:05 swim @ <140bpm
Key Efficiency Metric: Strokes per minute (70spm with 0.92+ DPS)
Tactics:
- 12 week cadence boost block with swim cords + tempo trainer
- No garbage yardage: every swim = aerobic foundation + threshold or tech
- Open water race-pace start drills and group positioning work (start fast, settle early)

Bike

Objective: 5hr @ 220NP with <140bpm and CdA <0.26
Key efficiency Metric: Time to decoupling at Fatmax + Aero watts/wkg (not just FTP)
Tactics:
- TT position ROI: Raise power in aero via Steve Neal-Style SE work and rolling 45min intervals @ 135bpm
- Winter ROI block: Improving LT1 and SE with 250 TSS weekly = low risk/high reward
Aero Optimisation
- Use chung method for aero testing in velodrome
- Prioritize low cost gains: Position > Helmet > Suit > Wheels > EZY covers
Heat ROI: Weekly hot bath = metabolic efficiency + race day protection

Run

Objective: 3:20 marathon off the bike (~4:44/km average)
Key efficiency Metric: Cardiac Drift, cramp resilience and HR per watt on long bricks
Tactics:
- Winter: Strength block + Achilles/glutes/hamstring robustbness
- Spring: Bi-weekly long bricks starting at 140bpm
- Race-Specific: “cramp insurance” protocol: hill reps, long distances, and eccentric loading
- Biomech ROI: Calves, glutes, hips – train in both Alphaflys and stability shoes for contrast
- Marathon fatigue Simulation: 4hr ride with 22km run off the bike with last 5km at goal pace in heat kit.

Nutrition Moneyball

What Matters:

Absorption under stress > theoretical intake
Carbs periodization for training adaptation (especially in winter)
Late-Race gut resilience > early-race fueling

Tactics:

Winter/Spring: low-intensity Z2 rides fasted or low carbs (1-2 per week) for mitochondrial efficiency
Race Prep: 3-4 gut training bricks/month at 100-110 g/hr carbs + full sodium + heat overlay
Experiment with sodium bicarb or keytone ester ONLY in race simulations
Tart cherry & creatine for resilience, not just performance

Equipment Value Optimization

Goal: Aero, durability, cost efficient

Key Moneyball Principles:

TT power gap reduction = most cost effective “free speed”
Aero bottle locations = Test for aero drags
Calf guards, suit, helmet, gloves combo = Huge ROI
Tyres: Conti GP5000 S TR + Latex tube = top-tier Crr

Shopping List (in order of ROI)

Position dial-in (aero testing, comfort, retention)
Skinsuit + aero calf guards
Helmet
28mm high thread tyres (gp5000)
Ezy Aero comb

Strength & Durability

2x weekly full body strength (40min)
1x core/stability (10min)
Focus: Hamstring (high glutes tie-in), achilles, adductors
Isometric loading + eccentric loading in winter then move to plyo in spring

Season Blueprint (Aug through to June)

Foundation Phase (Aug to Nov) – Metabolic efficiency (fatmax, SE, strength)
Development Phase (Dec to Feb) – Raise LT1, build TT power, run durability
Competition Phase March to Apr – Race specific long ricks, heat blocks
Race Ready: May – Specificity, race rehearsal. taper test
Taper / Race week: Glide in fresh + hot, execute like a tactician

July 30, 2025 3

What muscles are needed for cycling & running

Ever wonder what muscles and tendons are needed for cycling and running and what percent from each group of muscle are being used?

Running Power Contributions (approximate)

Muscle/Tendon Group	Contribution to Power (%)
Glutes	30-40%
Hamstrings	15-20%
Quadriceps	15-20%
Calves	10-15%
Achilles Tendon	20-30% (elastic recoil)
Plantar Fascia/Patellar Tendon	5-10%
Hip Flexors/Core Stability	Essential for efficiency

Cycling Power Contribution on a Road Bike (approximate)

Muscle/Tendon Group	Contribution to Power (%)
Quadriceps	35-40%
Glutes	20-25%
Hamstrings	10-15%
Calves	10-15%
Hip Flexors	5-10%
Core Muscles	Essential for stability

Cycling power Contribution on a time trial bike (approximate)

Muscle/Tendon Group	Contribution to Power (%)
Quadriceps	40-45%
Glutes	25-30%
Hamstrings	8-12%
Calves	10-15%
Hip Flexors	10-12%
Core & Lower Back	Essential for stability

February 22, 2025 0

Power Drop from Road Bike to TT bike

The power output you can sustain on the road bike vs the time trial bike can differ. That balance of getting the position right so the athlete is able to ride at a solid power output while being as aero as possible can be a tricky one to get right.

But what is a good and bad power difference between a road bike and a time trial bike.

Power loss on a TT bike

0-3% – Excellent – Very well adapted to the TT position. Likely optimized bike fit and positional strength.
4-7% – Good/OK – Some loss of efficiency but within normal range. May improve with more TT training
8-12% – Poor – Indicates significant adaptation issues, positioning problems or strength imbalances.
>12% – Major Concern – Likely a combination of positional limitation, poor muscle engagement or aerodynamic inefficiencies

If the drop off is greater than 8%, a suggestions could be

Insufficient TT position adaptation – Need more time training in the aero position.
Bike fit inefficiencies – Poor hip angle, too aggressive reach or restricted breathing.
Muscular imbalances – Weak glutes, hip flexors or core limiting power generation.

January 30, 2025 0