http://github.com/dylang/node-rssGatsbyJSThu, 02 Apr 2026 14:47:12 GMThttps://www.precisionhydration.com/us/en/performance-advice/hydration/5-takeaways-from-30-year-study-about-cramp-in-ironman-triathleteshttps://www.precisionhydration.com/us/en/performance-advice/hydration/5-takeaways-from-30-year-study-about-cramp-in-ironman-triathletesMon, 23 Mar 2026 00:00:00 GMTExercise-associated muscle cramp (EAMC). That sudden, brutal seizing of a muscle that can turn a great race into a hobbling death march in a matter of seconds. If you've experienced it mid- or post-race, you'll know exactly what I mean. At PF&H, our co-founder Andy's own struggles with cramp early in his athlete career led him to founding Precision Fuel & Hydration in a bid to help athletes avoid the same issues that hindered his performances as a young triathlete. So, we're always interested…https://www.precisionhydration.com/us/en/performance-advice/nutrition/a-history-of-marathon-fuelinghttps://www.precisionhydration.com/us/en/performance-advice/nutrition/a-history-of-marathon-fuelingTue, 17 Mar 2026 00:00:00 GMTCarbohydrates. Fluid. Sodium. The three fundamental elements of what modern science says you need to execute a successful marathon nutrition strategy. But, how did we get here? I'm going to walk you through the chequered history of marathon fueling, from Ancient Greece to the modern day majors... If legend is to be believed, Pheidippides' run from the town of Marathon to Athens to deliver news of a Greek victory over the Persians in 490BC inspired the 26.2 mile event we all know today…https://www.precisionhydration.com/us/en/performance-advice/performance/team-precision-fuel-and-hydration-big-hairy-audacious-goals-for-2026https://www.precisionhydration.com/us/en/performance-advice/performance/team-precision-fuel-and-hydration-big-hairy-audacious-goals-for-2026Tue, 10 Feb 2026 00:00:00 GMTEvery year, the Precision Fuel & Hydration team sign up for a BHAG - a Big Hairy Audacious Goal. It's a concept that was first coined by our friend and Purple Patch Fitness Founder, Matt Dixon, and it involves signing up for a challenge that takes us outside of our comfort zones. Here are the goals that the PF&H squad have signed up for in 2026... The Ultra Crew Chris Knight - Jurassic Coast Ultra Challenge 100k 16 May 2026 "After failing to get a BHAG in the, er, bag last year, I wanted to…https://www.precisionhydration.com/us/en/performance-advice/performance/the-5-metrics-to-track-to-improve-your-performance-and-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/performance/the-5-metrics-to-track-to-improve-your-performance-and-recoveryTue, 27 Jan 2026 00:00:00 GMTThere are many similarities between endurance athletes and wearable technology: They are both durable and long-lasting They both constantly iterate and “beta-test” new processes  They both probably need to recharge more often than they’d like to admit! As an endurance athlete, you're most likely one of two different people reading this: You're thinking about using technology to help you measure your health and performance Or (more likely) you're currently using technology to measure your…https://www.precisionhydration.com/us/en/performance-advice/performance/how-effective-are-artificial-intelligence-training-planshttps://www.precisionhydration.com/us/en/performance-advice/performance/how-effective-are-artificial-intelligence-training-plansThu, 22 Jan 2026 00:00:00 GMTI have a love–hate relationship with artificial intelligence. It’s probably been the biggest thing during the past year that has made me re-evaluate my career, my hobbies and even writing articles like this one. I was asked recently if I could think of any job that couldn’t be impacted by AI. The person asking me was then surprised when I replied, “Impacted? ‘Replaced’ is the word I would use.” But what about sports coaches? Could the way we train in sport - and the way we are psychologically…https://www.precisionhydration.com/us/en/performance-advice/performance/what-numbers-should-endurance-athletes-focus-on-in-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/what-numbers-should-endurance-athletes-focus-on-in-trainingThu, 22 Jan 2026 00:00:00 GMTWe talk about the importance of knowing your race nutrition numbers, but what other data should endurance athletes be focusing on? From sleep scores to heart rate variability, power metrics to pace zones, our devices serve up an endless stream of numbers. So, which ones actually matter? I sat down with coach Mario Fraioli to find out how athletes can cut through the noise and focus on what counts... The data firehose Andy: Hey Mario, we live in a world where we have access to so much training…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-marathon-runner-reed-fischer-trained-his-gut-to-consume-100g-of-carb-per-hourhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-marathon-runner-reed-fischer-trained-his-gut-to-consume-100g-of-carb-per-hourThu, 15 Jan 2026 00:00:00 GMT2025 was the year of ‘High Carb’ in endurance sport. Everywhere you turned, it seems there’s a pro triathlete crushing 100g of carb drink directly before going to sleep, an ultra runner downing a 90g carb gel in 0.2 seconds, or an elite marathoner eating microwaveable rice at the expo (looking at you, CJ), all in the name of increasing carb intake. Despite the prevalence of ‘high carb’ as a buzz word, limited information on the subject and how it applies for the world outside of professional…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-for-tennishttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-for-tennisWed, 14 Jan 2026 00:00:00 GMTFueling in tennis has come a long way since the days when bananas were considered to be the only way to get through a match. Sure, they’re still a court-side staple - players demolish ~30,000 of them during the Wimbledon fortnight - but modern sports nutrition has evolved well beyond fruit and good intentions…  With each banana delivering just ~25g of carbohydrate, relying on them alone can mean you fall short of the energy requirements for your match, especially if you're playing for longer…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-and-hydrate-for-open-water-swimminghttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-and-hydrate-for-open-water-swimmingWed, 14 Jan 2026 00:00:00 GMTWhether you’re tackling your first open water training session, a 5km race, an English Channel crossing, or an ultra-distance swim event, how you fuel and hydrate can be the difference between a strong finish and a boat ride back to shore.  Unlike pool swimming, open water sessions demand more from your body thanks to the longer durations, unpredictable conditions, navigational challenges based on currents, temperature swings, and even sea-sickness. And yet, it’s still common to hear swimmers…https://www.precisionhydration.com/us/en/performance-advice/nutrition/chrissie-wellington-battle-with-relative-energy-deficiency-in-sporthttps://www.precisionhydration.com/us/en/performance-advice/nutrition/chrissie-wellington-battle-with-relative-energy-deficiency-in-sportFri, 28 Nov 2025 00:00:00 GMT“You’ve got a stress fracture.” They’re the words no athlete ever wants to hear. I knew my foot was sore. I told myself it was just an aggravated tendon. I ignored my body’s cues, of waiting until its whispers turned into a foghorn. Why? Attachment to the routine, the identity of being a ‘runner’ and to the process of training, and tendency towards short-term thinking (“I’ll just get through today’s session and deal with tomorrow when it comes”). I kept running, convinced it would disappear…https://www.precisionhydration.com/us/en/performance-advice/performance/a-comparison-of-cooling-strategies-for-athleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/a-comparison-of-cooling-strategies-for-athletesFri, 19 Sep 2025 00:00:00 GMTHeat-related issues are a leading cause of DNF in endurance races. A rise in your core temperature during exercise can cause a cascade of physiological effects, which increase the relative intensity of exercise and limit your performance. To help you stay cool, I’ve taken a look at the cooling strategies you can use before and during exercise to maintain your performance…   How cooling strategies help you perform When you get hot, blood flow is redirected from your muscles to the skin to…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-crew-an-endurance-athletehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-crew-an-endurance-athleteWed, 27 Aug 2025 00:00:00 GMTThough it may be an easier job than actually running the miles, crewing an endurance athlete during an event is a significant challenge. The role requires long hours of concentration, organisation and communication.  My first crewing experience involved 24 hours at a cold track in Oslo, where Allan Hovda successfully broke the Norwegian 24-hour indoor record by completing 485 laps (~265km!). Since then, myself and the PF&H team have had the privilege of crewing athletes through races like…https://www.precisionhydration.com/us/en/performance-advice/hydration/hdrop-hydration-sensor-reviewhttps://www.precisionhydration.com/us/en/performance-advice/hydration/hdrop-hydration-sensor-reviewMon, 04 Aug 2025 00:00:00 GMTAt the Precision Performance Lab in Christchurch, Dorset, we’ve been rigorously testing the hDrop hydration sensor to evaluate how well it tracks sweat and electrolyte losses in both real-world and laboratory conditions. This blog shares our first-hand experience with the hDrop, detailing what it is, how it works, and the insights we’ve gained from our testing. Whether you have questions, need help interpreting results, or want to share your own experiences with the device, we’d love to hear…https://www.precisionhydration.com/us/en/performance-advice/nutrition/chrissie-wellington-ironman-race-nutrition-strategyhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/chrissie-wellington-ironman-race-nutrition-strategyMon, 04 Aug 2025 00:00:00 GMTWe asked four-time IRONMAN® World Champion, Chrissie Wellington, to share an insight into how she fueled her races when she was competing between 2007 and 2011, and what she'd do differently if she were racing today... As a professional triathlete, I religiously filled in my training log for swim, bike and run sessions with extra comments that ranged from ‘I was like Olympian Rebecca Adlington in the pool today' (a blatant lie) to ‘I wish I’d had a duvet day’. Whilst my log was focused on the…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-before-a-late-race-starthttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-before-a-late-race-startFri, 01 Aug 2025 00:00:00 GMTMany athletes are accustomed to preparing for a morning race, but there’s surprisingly little guidance on what athletes should eat and drink before events that start later in the day. The American College of Sports Medicine (ACSM) have shared guidelines for how to fuel in the build-up, but how should you apply these recommendations when your event starts in the afternoon or evening?  How to fuel before a late race start Nearly 1 in 10 races in our Athlete Case Study Database start later in the…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-use-power-data-to-improve-your-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-use-power-data-to-improve-your-performanceTue, 22 Jul 2025 00:00:00 GMTSo, you have a power meter or you’re thinking of getting one. The several hundred pound question I try to answer in this article is, ‘how do you use power data to improve your performances?’ From time trials to IRONMAN® races, I’ve been using power since (gulp) 1989. I’ve used everything, from the early KingCycle used by British Cycling to Ergo-mo, PowerTap hubs, SRM chainsets, Rotor, and early indoor systems like the Cateye Cyclosimulator 1500, right up to my modern day direct drive - my…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-much-carb-should-you-eat-before-during-and-after-an-ultrahttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-much-carb-should-you-eat-before-during-and-after-an-ultraTue, 08 Jul 2025 00:00:00 GMTI finally practiced what I preach by taking on my first ultramarathon. Having worked as a Sports Scientist and Performance Coach with England and Chelsea football teams, Leinster Rugby, Lululemon, and a host of endurance athletes, I thought it was time to put in the miles myself. I took on the Ultra X Scotland - a 50k race that runs along Lough Ness and back in towards Inverness. In this article, I explain how I put the science of pre-race carb-loading, in-race fueling and proper post-race…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-work-out-whether-pain-is-good-or-badhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-work-out-whether-pain-is-good-or-badSat, 31 May 2025 00:00:00 GMTAs human beings, we quickly learn what "bad" pain feels like. It starts with simple things like a stubbed toe as we learn to walk, then moves to bee stings, and eventually escalates to broken bones or torn muscles. Emotional or psychological pain—like grief or heartbreak—also falls under the category of "bad" pain. But for athletes, there’s also such a thing as "good" pain. It might come in the form of shortness of breath or an elevated pulse as we push the pace on a bike or running track…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-much-and-how-often-should-you-eat-during-exercisehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-much-and-how-often-should-you-eat-during-exerciseWed, 28 May 2025 00:00:00 GMTWhen preparing your fueling strategy for an endurance event, your priority should be understanding how much carbohydrate you need to consume per hour to sustain your performance. Athletes often ask us if there’s an optimal way to hit those hourly carb targets during exercise - should you eat a little and often? Or gulp a single gel down every hour?  I’ve taken a look at what the science and practical experience tell us about the optimal dose and frequency for eating and drinking during exercise…https://www.precisionhydration.com/us/en/performance-advice/performance/heat-training-guide-for-endurance-athleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/heat-training-guide-for-endurance-athletesFri, 16 May 2025 00:00:00 GMTWhen you exercise in hot conditions, your body works harder to keep you cool. That extra strain can lead to an increased heart rate, sweat rate, and perceived levels of exertion, which will reduce your ability to perform at your best.  It’s not all bad news though. Deliberately training in hotter environments can help you build adaptations that boost your performance in both hot and cooler conditions. In fact, one study published in the Journal of Applied Physiology showed that endurance…https://www.precisionhydration.com/us/en/performance-advice/hydration/nix-wearable-hydration-biosensor-reviewhttps://www.precisionhydration.com/us/en/performance-advice/hydration/nix-wearable-hydration-biosensor-reviewWed, 30 Apr 2025 00:00:00 GMTWe’ve been testing the Nix sensor during sessions in the Precision Performance Lab at our HQ in Dorset. I've collated our initial thoughts and findings from using the Nix in earnest. And we'd love to hear from you if you need help interpreting any data you've collected or if you want to share your experiences of using the device, you can book a free one-to-one Video Consultation with a member of our Athlete Support Team. The key takeaways The Nix Biosensor is a wearable device designed to…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-carry-your-fuel-for-an-ultramarathonhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-carry-your-fuel-for-an-ultramarathonTue, 22 Apr 2025 00:00:00 GMTFor runners racing marathon distance and beyond, the dilemma of how to carry everything you need whilst still optimising your running economy is ever-present. The more you carry, the heavier you become overall - which brings its own challenges and inefficiencies. Let's take a look at how much you might need to carry to get through your race and work out the best way to carry it... How much should you carry? Let’s do some rough calculations using the following race situation: Race time: ~5 hours…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-your-marathonhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-your-marathonTue, 08 Apr 2025 00:00:00 GMT“The competitors who had extremely low blood sugars presented a picture of shock!” That was how scientists described athletes crossing the finish line at the 1924 Boston Marathon.  A year later, the same group of scientists observed that athletes who ate sweets and gummies before and during the race finished in a much better condition and with higher blood sugar levels, leading them to conclude:  "The adequate ingestion of carbohydrate before and during any prolonged and vigorous muscular effort…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-avoid-5-common-marathon-fueling-mistakeshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-avoid-5-common-marathon-fueling-mistakesMon, 07 Apr 2025 00:00:00 GMTEven the best laid marathon nutrition plans can go awry with costly mistakes on race day. Some errors might seem minor at first, but can later snowball into significant performance-limiting issues over the course of 26.2 miles.  To help you avoid hitting ‘the wall’ or ending up in the portaloo too often during your next marathon, I’ve taken a look at how you can overcome some common (and potentially race-ruining) fueling mistakes…  1. Fail to train your gut I see many runners nail their long…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-the-devizes-to-westminster-canoe-racehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-the-devizes-to-westminster-canoe-raceWed, 02 Apr 2025 00:00:00 GMTWhen you’re gearing up for a race as demanding as the Devizes to Westminster (DW) Canoe Race, preparation goes beyond just training on the water. Fueling starts before you’ve stepped foot in your boat - making it a key part of race planning. A solid nutrition strategy before and during the race is important to ensure your body is primed to take on and complete such an endurance feat. The challenges of fueling the DW Canoe Race “The world’s longest non-stop canoe race,” the Devizes to Westminster…https://www.precisionhydration.com/us/en/performance-advice/performance/could-lactate-threshold-testing-help-you-optimise-your-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/could-lactate-threshold-testing-help-you-optimise-your-trainingTue, 25 Mar 2025 00:00:00 GMTIf you’re an avid follower of endurance sports, you’ve probably seen lactate meters popping up on your favourite athletes' social media feeds over the last few years. Usually, these athletes will have their fingers pricked and lactate sampled between reps during a workout, before reporting the number displayed on the lactate meter. Why are they doing this? And could following their lead help you dial in your training zones? Let's take a look... What is lactate? Despite lactate being the current…https://www.precisionhydration.com/us/en/performance-advice/performance/what-is-functional-threshold-power-and-how-can-you-improve-ithttps://www.precisionhydration.com/us/en/performance-advice/performance/what-is-functional-threshold-power-and-how-can-you-improve-itTue, 25 Mar 2025 00:00:00 GMTFTP is an acronym that first caught my attention during its rapid rise to fame within my social and training circles in 2016. As a passionate student of endurance sport, I was aware of lactate threshold, anaerobic threshold and even ventilatory threshold. Though I couldn’t confidently state a clear definition that separated one from the other. With time I was able to make better sense of FTP - or Functional Threshold Power to use its full name (like mum used to do with me when I was caught…https://www.precisionhydration.com/us/en/performance-advice/nutrition/mels-kitchen-matcha-mochi-recipehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/mels-kitchen-matcha-mochi-recipeFri, 14 Mar 2025 00:00:00 GMTTo celebrate the launch of Precision Fuel & Hydration in Japan, Mel came up with this Japanese-inspired Matcha Mochi, which includes PH 500 electrolytes and PF 30 Gels. Ingredients For 8 servings For the Blueberry Compote 200g Frozen Blueberries 1 packet of PH 500 electrolytes 2 tbsp Cornstarch 3 PF 30 Gels 2 tbsp Cold Water For the Cream Cheese Filling 200g Full Fat Cream Cheese 1 tsp Vanilla Extract 1 packet of PH 500 electrolytes 50g Blueberry Compote (from above) For the Mochi Dough 2 tbsp…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-and-hydrate-a-hyrox-competitionhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-and-hydrate-a-hyrox-competitionMon, 24 Feb 2025 00:00:00 GMTHYROX arenas are a sweaty battleground of sled pushes, burpees and athletes who seem to have a t-shirt allergy 😜 In all seriousness, the high intensity effort required to complete a HYROX means it’s vital that you go into your races with a fuel and hydration strategy that’ll help you maintain your performance. So, it’s no surprise that a growing number of HYROX competitors are reaching out to our Athlete Support Team for guidance on how to approach fueling their competitions… Do you really…https://www.precisionhydration.com/us/en/performance-advice/nutrition/precision-fuel-passion-fruit-meringue-pie-recipehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/precision-fuel-passion-fruit-meringue-pie-recipeTue, 18 Feb 2025 00:00:00 GMTNo soggy bottoms or bitterness with this Valentine’s twist on a classic meringue pie made with PF Carb Only Drink Mix... Ingredients Ingredients for 12 servings... For the pastry: 175g Plain/ all-purpose flour 100g Cold butter (cut into small pieces) 1 tbsp Icing Sugar or PF Carb Only Drink Mix 1 Egg Yolk 1 tbsp Cold Water (if required) For the filling 15 Passion Fruits (pulp) (plus Orange Juice) OR ~225ml Passion Fruit Coulis 6 tbsp Cornflour 210g PF Carb Only Drink Mix 6 Egg Yolks 300ml…https://www.precisionhydration.com/us/en/performance-advice/performance/tracy-moseley-the-evolution-of-a-mtb-world-championhttps://www.precisionhydration.com/us/en/performance-advice/performance/tracy-moseley-the-evolution-of-a-mtb-world-championMon, 03 Feb 2025 00:00:00 GMTThe sport of mountain biking has been around for about 40 years in the UK and Tracy Moseley has been at the forefront for most of it. From a young girl growing up on a dairy farm in Worcestershire, descending fearlessly through the woodland on a bike with a larger frame than she rides now, to becoming a world champion downhill and enduro racer, and more recently an ambassador for e-bike racing, it’s been an adrenaline-fuelled rush, with plenty of twists and turns, all expertly handled…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-adapt-your-fueling-plan-for-exercise-at-altitudehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-adapt-your-fueling-plan-for-exercise-at-altitudeWed, 15 Jan 2025 00:00:00 GMTThe 1968 Olympics in Mexico City was the first and last time the games have been held at altitude, but many endurance events still take place where the air’s a little thinner. And it’s increasingly common practice for elite endurance athletes to attend several altitude training camps each year as part of a systematic strategy to maximise their performance at major events taking place at sea level. Given the prevalence of time spent at altitude, a common question we get from athletes preparing…https://www.precisionhydration.com/us/en/performance-advice/performance/precision-fuel-and-hydration-big-hairy-audacious-goals-for-2025https://www.precisionhydration.com/us/en/performance-advice/performance/precision-fuel-and-hydration-big-hairy-audacious-goals-for-2025Wed, 08 Jan 2025 00:00:00 GMTWe love a 'Big Hairy Audacious Goal.' The concept was first coined by our friend and Purple Patch Fitness founder, Matt Dixon. The concept is simple: sign up for a goal that takes us out of our comfort zone each year. After taking on some epic BHAGs in 2021, 2022, 2023 and 2024, here's what the Precision Fuel & Hydration squad will target in 2025... The triathletes Minty (Sports Scientist) BHAG: Qualify for Kona 2026 at IRONMAN® Emilia-Romagna (Italy) “It’s been two years since I raced Kona. I…https://www.precisionhydration.com/us/en/performance-advice/hydration/flowbio-s1-wearable-sweat-sensor-reviewhttps://www.precisionhydration.com/us/en/performance-advice/hydration/flowbio-s1-wearable-sweat-sensor-reviewMon, 06 Jan 2025 00:00:00 GMTWe’ve been testing the FLOWBIO S1 sensor at our Precision Performance Lab in Christchurch, Dorset.  This blog details our initial thoughts on the S1 and we’ll continue to provide updates as we gather more data. If you have any specific questions, would like some help with interpreting your results, or want to share your experiences with the S1 or other wearable sweat sensors, consider getting in touch with us via a free 20-minute video call or by emailing us at hello@pfandh.com. The key…https://www.precisionhydration.com/us/en/performance-advice/performance/dougal-allan-from-triathlete-to-team-nz-americas-cup-winnerhttps://www.precisionhydration.com/us/en/performance-advice/performance/dougal-allan-from-triathlete-to-team-nz-americas-cup-winnerMon, 06 Jan 2025 00:00:00 GMTFrom elite endurance athlete to victorious cyclor is quite the transformation, and if you’re thrown by the latter term, you won’t be alone – turn the clock back a few years and Dougal Allan would have shared your bemusement.  But now Allan is not just a bonafide cyclor – a portmanteau of cyclist and sailor that describes the pedalling powerhouses who help drive the hydraulic systems on yachts – but as an America’s Cup winner, he’s one of the finest in the world. The former Coast-to-Coast…https://www.precisionhydration.com/us/en/performance-advice/nutrition/the-psychology-of-training-your-gut-to-consume-more-carbhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/the-psychology-of-training-your-gut-to-consume-more-carbWed, 01 Jan 2025 00:00:00 GMTSports psychologist and elite ultrarunner, Lucie Hanes, shares insights into the mental skills required to train your gut to consume more carbohydrates during exercise... Ultrarunning is undergoing a transformation with more and more athletes embracing high-carb fueling. From Ultra Trail du Mont Blanc to Leadville 100, previously “unbeatable” records have fallen in quick succession as athletes rack up higher rates of carbohydrate consumption than ever before. Unfortunately, unless you’ve been…https://www.precisionhydration.com/us/en/performance-advice/performance/when-should-athletes-take-a-break-from-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/when-should-athletes-take-a-break-from-trainingThu, 19 Dec 2024 00:00:00 GMTWhat do hot and cold, good and bad, happy and sad have in common? They only exist because of their opposites. One is defined by the other. Believe it or not, this same principle applies to fitness. To understand progress, you need to know what stagnation feels like. So, what’s the opposite of an upward fitness trajectory? Detraining. We all wish that fitness could be something we improve every day for the rest of our lives, but the reality is that it doesn’t work that way. Fitness is always…https://www.precisionhydration.com/us/en/performance-advice/performance/kyle-smith-interview-ironman-70.3-world-championshipshttps://www.precisionhydration.com/us/en/performance-advice/performance/kyle-smith-interview-ironman-70.3-world-championshipsWed, 04 Dec 2024 00:00:00 GMTFive years ago, during a pandemic-disrupted period where competitive sport was fragmented at best, young Kiwi triathlete Kyle Smith was taking advantage of the few opportunities available to start making a name for himself. Having returned home to New Zealand where life as a landscaper began to offer a clearer future than professional sport, he dove into a couple of middle distance events on the north island, and won them both. Lockdowns and travel restrictions put paid to professional…https://www.precisionhydration.com/us/en/performance-advice/performance/2024-holiday-gift-guidehttps://www.precisionhydration.com/us/en/performance-advice/performance/2024-holiday-gift-guideWed, 04 Dec 2024 00:00:00 GMTTo help you find the perfect gift for the athlete in your life, we've asked our team for their No.1 recommendations for the annual Precision Fuel & Hydration holiday gift guide... 🎁 Stocking Fillers (Under $20) 1. USB Type-C Charger Adapter for Garmin Fenix 7 🔌 Dave is often on the road and finally got fed up with leaving his Garmin charger at home: “Why doesn’t Garmin just charge with USB-C like everything else? For less than a fiver, he bought a USB Type-C adapter so he can use the same…https://www.precisionhydration.com/us/en/performance-advice/performance/ellie-salthouse-interview-ironman-70.3-world-championshipshttps://www.precisionhydration.com/us/en/performance-advice/performance/ellie-salthouse-interview-ironman-70.3-world-championshipsTue, 03 Dec 2024 00:00:00 GMTPro triathlete Ellie Salthouse was 11 years old when she first took up swim-bike-run, and from turning professional as a teenager to becoming a master of the middle distance, it has been two decades of dedication to the sport. The Australian is also a prolific winner. Now 31, her record of consistent success can rival any of her peers. Barring the Covid-hit 2020, she has won a professional race every year since 2016. It's now 25 victories and counting, with Ellie’s big goal for 2024 being the…https://www.precisionhydration.com/us/en/performance-advice/performance/recovery-lessons-from-a-long-term-injury-lay-offhttps://www.precisionhydration.com/us/en/performance-advice/performance/recovery-lessons-from-a-long-term-injury-lay-offThu, 10 Oct 2024 00:00:00 GMTEighteen weeks post-surgery and I still haven't been for a run. That’s six weeks longer than I anticipated and mentally prepared for, but I'm now just a matter of days away from putting on my running shoes again. I've handled the extra recovery time much better than I thought I would, and I've worked hard to not build this first run up. I know all too well from previous experience that first runs after injury are rarely enjoyable; they're something to hold your breath through and then sigh in…https://www.precisionhydration.com/us/en/performance-advice/nutrition/a-history-of-tour-de-france-fuelinghttps://www.precisionhydration.com/us/en/performance-advice/nutrition/a-history-of-tour-de-france-fuelingMon, 07 Oct 2024 00:00:00 GMTIn arguably the earliest case study of a race nutrition strategy, Maurice Garin recalled his intake during a French 24-hour bike race in 1893: Oysters Red wine and champagne Coffee 19 litres of hot chocolate 7 litres of tea 45 cutlets 5 litres of tapioca 2 kilograms of rice Garin took a novel approach to overcoming flavour fatigue. 🤣 But it’s one that worked for him as he went on to win the very first Tour de France in 1903... 1903-1930: Cigarettes and alcohol The ‘sports drinks’ of choice for…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-perfect-the-pre-race-taperhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-perfect-the-pre-race-taperTue, 27 Aug 2024 00:00:00 GMTTapering for an event can be a lot like choosing the perfect bike saddle: what works wonders for one person might be a nightmare for another. Sure, there are common approaches backed by science, but it’s crucial to experiment and find what suits you best. Many factors influence an effective taper: training history, the type of sport (running might need more taper, while swimming might need less), and the nature of your training block leading up to the event (the longer the build-up, the longer…https://www.precisionhydration.com/us/en/performance-advice/performance/endurance-athlete-lessons-from-2024-paris-olympicshttps://www.precisionhydration.com/us/en/performance-advice/performance/endurance-athlete-lessons-from-2024-paris-olympicsWed, 14 Aug 2024 00:00:00 GMTThe Olympics is always a time of great performances and stories as legends are forged and reputations made. However, just because you may never reach the doors of your local tattooist to get those five rings immortalised on your skin, there's still plenty you can learn from what's happened in Paris. Here are five highlights I noticed... 1. It ain't over 'til it’s over British MTB rider Tom Pidcock is no stranger to fighting his way through the field. His constant juggling match between road and…https://www.precisionhydration.com/us/en/performance-advice/performance/endurance-athletes-common-strength-and-conditioning-mistakeshttps://www.precisionhydration.com/us/en/performance-advice/performance/endurance-athletes-common-strength-and-conditioning-mistakesFri, 09 Aug 2024 00:00:00 GMTStrength and conditioning is a crucial component of any endurance athlete's training regimen. The benefits span far and wide, from increased endurance economy (i.e. less effort for the same output) to a reduced risk of injury. Studies have shown that more than 70% of running injuries are due to overuse injuries and an average of 56% of iron-distance triathletes suffer overuse injuries. S&C is a tool which can help us mitigate the risk of injuries, but it's still easy to make mistakes with S&C…https://www.precisionhydration.com/us/en/performance-advice/performance/leadville-100-6-tips-for-racing-an-ultra-at-altitudehttps://www.precisionhydration.com/us/en/performance-advice/performance/leadville-100-6-tips-for-racing-an-ultra-at-altitudeMon, 05 Aug 2024 10:00:00 GMTAs ultrarunner Robbie Britton prepares to race the Leadville 100 ultra race for the first time, we asked 2023 runner-up, Lucie Hanes, to share her six top tips for a debutant racing an epic ultra at altitude... Dear Robbie, As you prepare to tackle the 'Race Across the Sky', I want to pass off all the insider tips and tricks you need to ensure you have a day that showcases every scrap of your potential. But I can’t. There’s no playbook I can write or share. Ultras rarely go according to plan…https://www.precisionhydration.com/us/en/performance-advice/performance/3-ways-to-overcome-common-altitude-training-pitfallshttps://www.precisionhydration.com/us/en/performance-advice/performance/3-ways-to-overcome-common-altitude-training-pitfallsMon, 05 Aug 2024 00:00:00 GMTBritish 24-hour record holder and ultrarunning coach, Robbie Britton, identifies the common problems that athletes encounter when they train and race at altitude. And he shares some useful tips for overcoming those pitfalls to help you make the most of your time at altitude... Start easy, start calm Sat at 2,144 metres (~7,000 feet) in the French ski resort of Tignes in July on day two of an altitude camp, it’s easy to see why people get carried away when they first get up high. Even the drive…https://www.precisionhydration.com/us/en/performance-advice/interview/how-to-fuel-and-hydrate-as-a-ski-mountaineerhttps://www.precisionhydration.com/us/en/performance-advice/interview/how-to-fuel-and-hydrate-as-a-ski-mountaineerTue, 30 Jul 2024 00:00:00 GMTIf climbing mountains or hitting the slopes feels too boring, I have just the sport for you. Ski mountaineering (or ‘skimo’ racing for those in the know) is a niche endurance challenge that combines hiking up and skiing down mountains. Events range from sprint circuits and short courses, to partnered relays, long distance and purely vertical bottom-to-top courses. “It's the only sport that I've been able to push so hard that you get that taste of blood in your mouth. It is quite hard if you push…https://www.precisionhydration.com/us/en/performance-advice/nutrition/precision-fuel-giant-jaffa-cake-recipehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/precision-fuel-giant-jaffa-cake-recipeMon, 08 Jul 2024 00:00:00 GMTIn the latest edition of Mel's Kitchen, Precision Fuel & Hydration's Athlete Support Specialist and 'Star Baker', Mel Varvel, shares a carb-rich recipe. The Giant JaPFHa Cake incorporates the PF 300 Flow Gel and is the perfect addition to your pre-exercise carb load... Ingredients For the cake: 200g Self-Raising Flour 200g Unsalted Butter 200g Caster Sugar (Granulated sugar in the US) 3 Medium Eggs, beaten Zest of one orange + 1 tbsp orange juice For the ‘jelly’: 1.5 Pouches PF 300 Flow Gel…https://www.precisionhydration.com/us/en/performance-advice/performance/alcohol-effect-on-athletes-hydration-and-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/performance/alcohol-effect-on-athletes-hydration-and-recoveryMon, 01 Jul 2024 00:00:00 GMTAlcohol is synonymous with celebrations. There's a clearly defined alcohol culture among team and individual athletes that follows the logic of 'the work is done, now the celebration begins'! Enter post-race beers, champagne sprays, fruity cocktails following tropical destination races... the list goes on and on. Some races even provide beers during races and at the finish line. Sharing a drink together is viewed by many as social bonding, a way to relax and unwind while enjoying reflection on…https://www.precisionhydration.com/us/en/performance-advice/performance/hayden-hawks-fueling-strategy-and-training-for-western-stateshttps://www.precisionhydration.com/us/en/performance-advice/performance/hayden-hawks-fueling-strategy-and-training-for-western-statesWed, 19 Jun 2024 00:00:00 GMTIf Hayden Hawks had been born two generations earlier, it’s not a stretch to imagine him lining up alongside a score of soldiers from Fort Riley, hoping to beat them all in a pioneering 100-mile foot race over the course of the Tevis Cup, the annual endurance horse race in California that would start the following day. That 1972 get-together was the prelude to what has become the Western States 100, the world’s oldest 100-mile trail race that starts from the foot of the Palisades Tahoe ski…https://www.precisionhydration.com/us/en/performance-advice/performance/tina-muir-lessons-from-long-term-injury-surgeryhttps://www.precisionhydration.com/us/en/performance-advice/performance/tina-muir-lessons-from-long-term-injury-surgeryMon, 17 Jun 2024 00:00:00 GMTThe day before undergoing surgery on my Achilles, I couldn't stop crying. I was terrified. It wasn’t that I feared the risks of the operation; I wasn’t even scared about the long-term outcome. What I did fear was the unknown, the lack of control I had over the situation. I recognised the need to accept and embrace the situation, but as someone who's used to controlling as many variables in my life as possible, I (like many endurance athletes) struggle with the unknown. I have learned a lot…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-decide-whether-to-train-alone-or-with-othershttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-decide-whether-to-train-alone-or-with-othersThu, 13 Jun 2024 00:00:00 GMTEndurance sports tend to be solo pursuits, but we can stand to learn from the ‘hive’ mentality of competitive cyclists. There’s a reason they create pelotons. They can ride much more efficiently that way thanks to a drastic reduction in drag, and there’s the mental boost to be enjoyed from feeding off of each other’s energy.   The presence of other people can provide enough support (or distraction from pain!) to smash through false ceilings and challenge limiting beliefs that might stop you from…https://www.precisionhydration.com/us/en/performance-advice/nutrition/the-art-of-carb-loading-for-endurance-athleteshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/the-art-of-carb-loading-for-endurance-athletesWed, 12 Jun 2024 00:00:00 GMTCarb loading has to be one of the best things about being an athlete, right? When else in life are you advised to go and eat plenty of rice and pasta, all in the name of performance? In an added bonus, your carb load coincides with a time when the coach is instructing you to do less training and exercise. Do less exercise, eat plenty of food — what's not to like about that? In reality, there's an art to nailing an eating strategy that leaves you feeling confident leading into a big event. What…https://www.precisionhydration.com/us/en/performance-advice/nutrition/the-science-of-carbohydrate-depletion-before-carb-loadhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/the-science-of-carbohydrate-depletion-before-carb-loadThu, 06 Jun 2024 00:00:00 GMTYou may have heard stories of people preceding a carbohydrate load with a "carb-depletion phase", in order to ‘prime their muscles’ to take up extra fuel. But are they doing the right thing? Is depleting your glycogen stores the right move? There is strong evidence to suggest that you can reap the benefits of a carb load (higher carb intake than normal) without having to decrease your carb intake beforehand.  The concept of carb-depletion emerged in the 1960s, as original studies instituted a…https://www.precisionhydration.com/us/en/performance-advice/performance/should-endurance-athletes-use-generic-strength-and-conditioning-programshttps://www.precisionhydration.com/us/en/performance-advice/performance/should-endurance-athletes-use-generic-strength-and-conditioning-programsFri, 31 May 2024 00:00:00 GMTAs endurance athletes, we are well-versed with the benefits of a tailored approach to training. From plans which calculate your training zones to working with a coach for a truly flexible approach to your training, the compliance and performance outcomes are far higher amongst personalised training plans than generic plans. A recent study found runners following an individualised training plan improved their 10k performance over 2x more than in the generic group, a 6.2% improvement compared to…https://www.precisionhydration.com/us/en/performance-advice/performance/frequently-asked-questions-about-strength-and-conditioninghttps://www.precisionhydration.com/us/en/performance-advice/performance/frequently-asked-questions-about-strength-and-conditioningFri, 31 May 2024 00:00:00 GMTWe asked Strength For Endurance's Head Coach, Kriss Hendy, to share the most common questions he hears from endurance athletes who are looking to introduce strength training into their programme... 1. What are the best exercises to do? It’s all too common to lean into ‘the three best exercises for running’ or ‘the top five movements for cycling’. But, this type of mindset often leaves you neglecting key areas that are important to you as an individual. The true answer to this first question is…https://www.precisionhydration.com/us/en/performance-advice/performance/danni-shrosbree-rise-from-swimmer-to-gravel-racerhttps://www.precisionhydration.com/us/en/performance-advice/performance/danni-shrosbree-rise-from-swimmer-to-gravel-racerThu, 23 May 2024 00:00:00 GMTIf you were pitching gravel riding to a board of corporate execs as the next big investment opportunity in endurance sport, having Danni Shrosbree front and centre on the obligatory mood board to capture the vibe wouldn’t be a bad choice.  Not to say this thought would particularly enamour Shrosbree, the 2022 UK gravel champion, or any other rider currently revelling in gravel’s nascent, gritty character, but while none of these pioneers want to sleep in a bike box, home stays in local…https://www.precisionhydration.com/us/en/performance-advice/performance/analysing-the-training-products-and-methodologies-of-professional-endurance-athleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/analysing-the-training-products-and-methodologies-of-professional-endurance-athletesThu, 23 May 2024 00:00:00 GMTA question that often comes up on the internet is whether us mere mortals could benefit from approaching our sporting business in the same way that the professionals do. For example, some of us choose to dabble by having training camps, treating ourselves to the latest and greatest gadgetry, or maybe moonlighting at the highest level of competition that our cardiovascular system will strain to take us to. We take a look at a few products and training methodologies that are popular with pro…https://www.precisionhydration.com/us/en/performance-advice/performance/the-science-of-lactate-with-inigo-san-millanhttps://www.precisionhydration.com/us/en/performance-advice/performance/the-science-of-lactate-with-inigo-san-millanThu, 23 May 2024 00:00:00 GMTTadej Pogacar’s stage 15 victory at the 2024 Giro d’Italia will go down in folklore. The 25-year-old Slovenian sat three minutes behind stage leader Nairo Quintana with 14km to go. With the Colombian off the GC radar, it wasn’t a problem. Let him go Tadej, let him go. You’re already three minutes-plus ahead on overall. In a stage that features more than 5,400m of climbing and finishes with slopes tipping over 20%, just conserve your energy, let Quintana go and enjoy his moment in the clouds… Of…https://www.precisionhydration.com/us/en/performance-advice/performance/future-of-endurance-sports-predictionshttps://www.precisionhydration.com/us/en/performance-advice/performance/future-of-endurance-sports-predictionsTue, 21 May 2024 00:00:00 GMTEver since people could climb mountains and run long distances, they have been. When bikes came along, they got on those and rode them for hours, too. Why? As the saying goes: Because it’s there! What exactly this looks like has changed over the years. People started stringing the sports together and calling it triathlon. Professional sports were added. Popularity has ebbed and flowed. Did you know massive crowds used to gather in the original Madison Square Garden in New York to watch athletes…https://www.precisionhydration.com/us/en/performance-advice/performance/how-pro-athlete-dougal-allan-approaches-heat-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/how-pro-athlete-dougal-allan-approaches-heat-trainingMon, 20 May 2024 00:00:00 GMTI’ve always appreciated my place in the athletic world where sweating is seen as a sign of exertion and the search for improvement. Many of my friends see sweat as a sign of poor hygiene or a feverish response to a virus, given their ‘workplace’ is contained between four walls and often in a sedentary desk job. Sweat is our bodies attempt to offload heat to maintain core body temperature when external and/or internal stressors are threatening to elevate it. Therefore, sweat is our friend in…https://www.precisionhydration.com/us/en/performance-advice/performance/could-heat-training-enhance-your-performance-in-all-conditionshttps://www.precisionhydration.com/us/en/performance-advice/performance/could-heat-training-enhance-your-performance-in-all-conditionsThu, 16 May 2024 00:00:00 GMTAthletes often use heat training to help prepare for a race in the heat. It’s a strategy that’s pretty easy to justify from a common sense perspective, not to mention the historical research and real-world examples that support this practice.  Recently though, a growing body of literature has been looking at whether heat training can give athletes performance gains in all conditions, not only when competing in hot weather… Heat training: why do it? Some key physiological adaptations associated…https://www.precisionhydration.com/us/en/performance-advice/performance/how-andy-donaldson-set-the-oceans-seven-challenge-swim-recordhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-andy-donaldson-set-the-oceans-seven-challenge-swim-recordFri, 10 May 2024 00:00:00 GMTIn part one of our interview with Andy Donaldson, the Australia-based Scottish marathon swimmer explained how he rediscovered his love for the sport. Here he relives swimming seven of the toughest channel crossings in the world to set a new world record for The Oceans 7 Challenge, taking us inside one of the most impressive endurance feats of modern times... The English Channel Date: 7 August 2022 Location: England to France Distance: 33 kilometres (18 nmi) World record: 6 hours 55 minutes…https://www.precisionhydration.com/us/en/performance-advice/performance/how-elite-athletes-approach-heat-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/how-elite-athletes-approach-heat-trainingTue, 07 May 2024 00:00:00 GMTWe asked elite athletes that we work with to share an insight into how they approach heat training in order to reap the performance benefits at hot races... Lotto Dstny The Lotto Dstny performance team and riders explain why they add extra layers during indoor training sessions... Pro triathlete, Kyle Smith "I've had some bad experiences racing in hot places like Kona in the past and so I was quite scared to race in the heat "In the four weeks leading up to T100 Singapore, I did sauna sessions…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-nsw-waratahs-hydrate-and-fuel-rugby-training-and-matcheshttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-nsw-waratahs-hydrate-and-fuel-rugby-training-and-matchesMon, 06 May 2024 00:00:00 GMTThe sport of rugby certainly isn’t for the faint of heart, and not just because it involves collision, combat and contact. Nick Lumley, Head of Performance for the New South Wales Waratahs, says it’s more than that – it’s confrontational. Between the intensity, quick pace and physicality, confronting the heat on top of it all becomes that much tougher. The Waratahs use strategies that enable them to stay on top of hydration before, during and after hot games... Being at the right size, weight…https://www.precisionhydration.com/us/en/performance-advice/performance/how-fatigue-impacts-your-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-fatigue-impacts-your-performanceTue, 23 Apr 2024 00:00:00 GMTYou start a race or training session as strong as the proverbial ox. But as time rolls by, your speedometer rolls back. Fatigue has struck. It’s a powerful physical phenomenon that leaves you struggling for speed and dignity. Or is it? Is it really your mind playing tricks? We dip into the evidence to see if your brain can turn things around and lead you to a new PB…  Who’s wished for an extra lung or thrice the size of quadriceps to tame your local 1-in-4 hill? Try as you might, you can’t cling…https://www.precisionhydration.com/us/en/performance-advice/nutrition/tina-muir-lessons-from-relative-energy-deficiency-and-underfuelinghttps://www.precisionhydration.com/us/en/performance-advice/nutrition/tina-muir-lessons-from-relative-energy-deficiency-and-underfuelingThu, 18 Apr 2024 00:00:00 GMTWhen I started running, I focused on nothing but performing at my absolute best. And it was this desire for improved performance that was the initial motivation for making changes to my diet as I thought they would help me run better. But somewhere along the way, my reason changed. It became about how those dietary changes would make me ‘look’ like a runner compared to my fellow competitors, instead of about how fast I could be. I began to make choices that I knew deep down weren’t best for me…https://www.precisionhydration.com/us/en/performance-advice/nutrition/precision-fuel-espresso-muffins-recipehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/precision-fuel-espresso-muffins-recipeWed, 10 Apr 2024 00:00:00 GMTAthlete Support Specialist and our team's star baker, Mel, is using Precision Fuel & Hydration products to produce goodies that are both delicious and performance-boosting as part of a feature that we're calling Mel's Kitchen 😈. We've asked Mel to share the recipe for her PF Espresso Muffins, which are the perfect pre-exercise food and include PF 30 Caffeine Gels as part of the recipe... Ingredients Here's what you'll need to create 12 large muffins... 400g Plain / All Purpose Flour 2 tsp…https://www.precisionhydration.com/us/en/performance-advice/nutrition/jason-west-fueling-strategy-for-t100-triathlonshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/jason-west-fueling-strategy-for-t100-triathlonsWed, 10 Apr 2024 00:00:00 GMTWhile the 100km distance is still new for triathlon, USA’s Jason West is quickly becoming a master at executing near-perfect races in the PTO's T100 format. A key piece of West’s puzzle is correctly fueling for three hours of racing; longer than an Olympic distance triathlon, but shorter than an IRONMAN 70.3. It is a subject of meticulous planning and West has every detail dialled in. While appreciating that it will be an individual approach for each athlete, the 30-year-old shares what works…https://www.precisionhydration.com/us/en/performance-advice/performance/andy-donaldson-ultra-swimmer-biography-interviewhttps://www.precisionhydration.com/us/en/performance-advice/performance/andy-donaldson-ultra-swimmer-biography-interviewSat, 06 Apr 2024 00:00:00 GMTWhatever paths Andy Donaldson takes in life, he’ll always be a swimmer. Broad shoulders. A streamlined body position. A catch and pull to maximise stroke length. An aerobic engine to hold 72 seconds for each 100 metres for hours on end. Some elements might eventually wither as the years take hold, but the mindset to endure won’t be one of them. What has changed though is his environment. Where once the intense focus was on the black line at the bottom of the pool, the milliseconds on the clock…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-a-pro-athlete-strategically-uses-caffeinehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-a-pro-athlete-strategically-uses-caffeineThu, 04 Apr 2024 00:00:00 GMTMy early memories of caffeine transport me back to late 2010, a time when I was courting my now-wife, Amy. She worked as a barista at our local café, and I often found excuses to drop by and strike up conversations with her. At the time, I wasn't a coffee drinker, so I opted for a strawberry milkshake during my visits. Amy was quickly forthcoming in pointing out that if I wanted to impress her, I'd have to change my order… I reminisce about those early days when I was learning to appreciate…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-dougal-allan-trained-his-gut-to-tolerate-more-carbhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-dougal-allan-trained-his-gut-to-tolerate-more-carbWed, 13 Mar 2024 00:00:00 GMTThere was once a time when my approach to nutrition during an endurance event was largely guess work. I started my endurance career in 2006 and even in some of my early multisport events lasting several hours I would simply throw a banana, a handful of lollies and a can of coke in my backpack and hope for the best. Some times I remember reaching back for a snack as I got lightheaded (and probably hypoglycaemic) on occasion, and at other times I remember sucking my camelbak bladder dry within an…https://www.precisionhydration.com/us/en/performance-advice/performance/should-you-exercise-when-youre-illhttps://www.precisionhydration.com/us/en/performance-advice/performance/should-you-exercise-when-youre-illWed, 06 Mar 2024 00:00:00 GMTYou’ve been eating and sleeping well, dodging sneezes and washing your hands for the full alphabet song. But somehow, you still catch a cold. Even worse than feeling below par, is the inner turmoil of worrying about losing fitness if you don’t train during illness.  Making sensible choices when deciding whether to rest or train at times like this can be the key to long-term success, as Purple Patch Fitness Founder, Matt Dixon, knows all too well. Matt’s nickname - ‘The Recovery Coach’ - came at…https://www.precisionhydration.com/us/en/performance-advice/performance/comparing-pro-triathlete-fuel-and-hydration-in-hot-and-cold-conditionshttps://www.precisionhydration.com/us/en/performance-advice/performance/comparing-pro-triathlete-fuel-and-hydration-in-hot-and-cold-conditionsMon, 04 Mar 2024 00:00:00 GMTWhile hydration is a big focus for athletes racing in the heat, we receive a lot of feedback from athletes who've struggled to nail their strategy in the cold because the conditions have impacted their ability to use their hands to pick up bottles and open gels! So, we asked pro triathlete, Laura Siddall, to share her insights after winning the Patagonman Xtreme Triathlon in notoriously cold conditions. Having finished in the top-25 in each of her five appearances in the brutal heat and…https://www.precisionhydration.com/us/en/performance-advice/performance/jason-west-interview-mindset-change-to-reset-careerhttps://www.precisionhydration.com/us/en/performance-advice/performance/jason-west-interview-mindset-change-to-reset-careerThu, 29 Feb 2024 00:00:00 GMT“I was in this crawl space filled with crap. It was four-foot high and I was bent over shovelling mouse poop for six hours a day thinking: ‘How am I here?’”  Jason West’s triathlon career wasn’t exactly running to plan. Having moved to Boulder, Colorado, in 2015 as a national collegiate champion - sights initially set on the Rio Olympic Games and then readjusted for Tokyo - the early promise wasn’t translating into results. The Penn State graduate had time to reassess his life choices when the…https://www.precisionhydration.com/us/en/performance-advice/performance/the-benefits-and-drawbacks-of-taking-up-strength-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/the-benefits-and-drawbacks-of-taking-up-strength-trainingTue, 27 Feb 2024 00:00:00 GMTStrength training has to be one of the most misunderstood areas of sport. Part of the reason for this is the nature and meaning of it can be so broad and diverse. It’s also not helped that ‘strength work’ is often seen as synonymous with ‘the gym’, ‘doing weights’ or ‘big muscles’. I’ve been doing resistance work of some description or another for nigh on 30 years. I was a pretty scrawny looking kid in my teens who was low on self-confidence and high on 80’s action films, so I attempted to…https://www.precisionhydration.com/us/en/performance-advice/performance/managing-sjogrens-syndrome-as-an-athletehttps://www.precisionhydration.com/us/en/performance-advice/performance/managing-sjogrens-syndrome-as-an-athleteFri, 09 Feb 2024 00:00:00 GMTAs a pro cyclist, Bex Rimmington, collected numerous accolades with UCI Team WNT before tackling triathlon in 2018. A maiden IRONMAN® win (which featured her first ever marathon) was swiftly followed by another full-distance victory at Weymouth and a gold medal at Staffordshire 70.3®. But Bex's progress took a hit when she was diagnosed with the autoimmune disease Sjogren’s syndrome. It's a condition that doesn’t have a cure but instead the focus is on managing an individual's symptoms…https://www.precisionhydration.com/us/en/performance-advice/nutrition/history-and-origins-of-sports-nutritionhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/history-and-origins-of-sports-nutritionFri, 09 Feb 2024 00:00:00 GMT2 x raw eggs 2 x shots of brandy  1 x dash of strychnine.  This isn’t what you’d need to make the latest hipster cocktail.  Believe it or not, it’s what Gold-medallist Thomas Hicks took in during the latter stages of the rather eventful Men’s Olympic Marathon in 1904. Hicks was technically the second man to cross the finish line, but the chap who finished ahead of him was later disqualified for jumping in a car for a section of the course. Given that strychnine is a highly toxic chemical used…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-approach-hydration-and-fueling-during-traininghttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-approach-hydration-and-fueling-during-trainingFri, 02 Feb 2024 00:00:00 GMTWhat you need to eat and drink during and around training sessions depends largely on the duration, intensity and purpose of your session. Here are some notes designed to help you home in on what works for you… Before training To get the most out of your session, you’ll want to start well fueled and hydrated. Here are some pointers: Fuel Eat a light but carb-dense meal or snack around 2-3 hours before your workout to top off your glycogen stores (your body’s fuel tank) If that’s not feasible…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-mentally-prepare-for-an-endurance-event-racehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-mentally-prepare-for-an-endurance-event-raceWed, 31 Jan 2024 00:00:00 GMTWith the longest runs and hardest workouts in the books, I’m ready to collapse into the taper’s welcoming arms just in time to recover for race day. But the work is still far from over at this point. As the physical aspect of training winds down, the mental component ramps up in its place. For Energizer Bunny athletes (like yours truly) who have more psych than sense sometimes, peak weeks are the easy part - at least in comparison to the taper. Big miles feel tangibly productive in a way that…https://www.precisionhydration.com/us/en/performance-advice/hydration/precision-fuel-and-hydration-8th-annual-cramp-survey-resultshttps://www.precisionhydration.com/us/en/performance-advice/hydration/precision-fuel-and-hydration-8th-annual-cramp-survey-resultsMon, 29 Jan 2024 00:00:00 GMTThe latest findings from our 8th Annual Cramp Survey add further evidence to a message that we've heard A LOT from endurance athletes in recent years... Cramp Really Affects My Performance. In 2024, more than 600 athletes took the survey. 73% said that they've experienced Exercise-Associated Muscle Cramps (EAMCs) 'sometimes' or 'often', with 22% cramping rarely and just 5% reporting that they'd never been afflicted by cramps (the lucky so-and-so's...). What causes cramp? It's worth taking a…https://www.precisionhydration.com/us/en/performance-advice/performance/change-is-the-only-constant-for-pro-cyclist-victor-campenaertshttps://www.precisionhydration.com/us/en/performance-advice/performance/change-is-the-only-constant-for-pro-cyclist-victor-campenaertsMon, 22 Jan 2024 00:00:00 GMTAs last summer’s Tour de France showed, former time-trial specialist Victor Campenaerts is evolving his craft to remain a threat to the peloton. The 32-year-old explains what prompted the switch in focus and why 2024 offers the promise of more success for the Belgian and his team. “You know that if you're in the breakaway you must still have some energy left to try to win the stage. But if you think about saving energy, there’s no chance you’ll be in the breakaway.”  Campenaerts has only one…https://www.precisionhydration.com/us/en/performance-advice/interview/caroline-pakenaite-deafblind-everest-projecthttps://www.precisionhydration.com/us/en/performance-advice/interview/caroline-pakenaite-deafblind-everest-projectSat, 20 Jan 2024 00:00:00 GMTPutting a deadline on a goal can often help you reach it, but what happens when you have zero control over the timeline? Or, maybe you don’t even know when the deadline is? Meet Caroline. She’s a moderately salty sweater, with a low-to-moderate sweat rate. She’s new to running, recently completed her first half marathon and is now training for a full. With the goal of summiting Mount Everest in May 2026, she’s laid out a series of challenges to move her training along, including the UK Three…https://www.precisionhydration.com/us/en/performance-advice/performance/precision-fuel-and-hydration-big-hairy-audacious-goals-for-2024https://www.precisionhydration.com/us/en/performance-advice/performance/precision-fuel-and-hydration-big-hairy-audacious-goals-for-2024Fri, 05 Jan 2024 00:00:00 GMTThe phrase 'Big Hairy Audacious Goal' was first coined by our friend and Purple Patch Fitness founder, Matt Dixon. Matt advocates the idea of signing up for a goal that takes us out of our comfort zone each year. After completing some epic BHAGs in 2021, 2022, 2023, here's what the Precision Fuel & Hydration team are targeting in 2024... Running Andy (Co-Founder and Sports Scientist) BHAG: Charnwood Hills Race “I missed this race in ‘23 due to catching COVID-19, so I’m keen to re-up and go again…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-and-hydrate-during-ramadanhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-fuel-and-hydrate-during-ramadanThu, 04 Jan 2024 00:00:00 GMTFueling adequately on a normal day is often hard enough. Athletes who partake in Ramadan have an extra challenge set before them, requiring a more dialled in strategy to support their athletic performance… What is Ramadan? Part of the Islamic religion, Ramadan is a month-long period of fasting, prayer, reflection and community. Only two meals are consumed each day during this time, one before dawn (known as ‘suhoor’) and the other after sunset (‘iftar’). Not even water is permitted during the…https://www.precisionhydration.com/us/en/performance-advice/performance/6-things-endurance-athletes-can-learn-from-an-elite-climberhttps://www.precisionhydration.com/us/en/performance-advice/performance/6-things-endurance-athletes-can-learn-from-an-elite-climberFri, 22 Dec 2023 00:00:00 GMTI’ve found my edge as a runner through something that, in theory, should only detract from my running prospects. I didn’t even have running prospects until recently. Climbing came first, while running only served to give me just enough cardiovascular fitness to make it through the hike to the crag without dry-heaving. But the miles crept up on me. Somewhat unintentionally, casual laps around the neighborhood turned into getting lost for hours on the trail. I went for as long as I had thoughts to…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-find-a-work-life-training-sport-balancehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-find-a-work-life-training-sport-balanceThu, 21 Dec 2023 00:00:00 GMTWhile we have different interests, goals and personal situations, one thing that we all have in common is 24 hours in our day. We have an equal quota of time to distribute and invest our energies, but the challenge for most of us is finding a balance when trying to juggle family, work, training, a social life, sleep, rest and relaxation. Our unique lifestyles and how we structure our days means that what constitutes ‘balance’ will vary for each of us. When trying to juggle multiple factors to…https://www.precisionhydration.com/us/en/performance-advice/performance/the-use-of-artificial-intelligence-in-sporthttps://www.precisionhydration.com/us/en/performance-advice/performance/the-use-of-artificial-intelligence-in-sportWed, 20 Dec 2023 13:00:00 GMTUnless you’ve been off holidaying on the surface of the sun for the last few months, you’ll probably have noticed that the hot topic right now seems to be artificial intelligence (AI). We’re either all going to be out of a job shortly or obliterated by machines that really don’t see the value in a load of spandex-clad humanoids. As we hide behind our sofas terrified at the prospect of Arnold Schwarzenegger knocking on our doors asking if we’re Sarah Connor, it’s pretty clear that AI is going to…https://www.precisionhydration.com/us/en/performance-advice/performance/pro-athlete-insight-how-to-optimise-your-off-seasonhttps://www.precisionhydration.com/us/en/performance-advice/performance/pro-athlete-insight-how-to-optimise-your-off-seasonWed, 20 Dec 2023 00:00:00 GMTThe off-season. It’s a sacred time of year. That bliss period after the race season has concluded, yet before winter training has gotten under way. It’s a mental break, as much as a physical break. The duration can vary, and ultimately depends on the season that an athlete has had. For pros, it can be anything up to four weeks, for amateurs just a week or two could suffice.  There’s no one-size-fits-all approach to doing an 'offie', but there’s definitely a wrong way to finding the balance…https://www.precisionhydration.com/us/en/performance-advice/hydration/do-you-have-hyperhidrosis-or-are-you-just-really-sweatyhttps://www.precisionhydration.com/us/en/performance-advice/hydration/do-you-have-hyperhidrosis-or-are-you-just-really-sweatyFri, 08 Dec 2023 00:00:00 GMTIf you’ve got sweaty palms even when you’re cool as a cucumber, you might have wondered if your sweat losses are more than just heavy… Humans are one of only a few mammals who produce large quantities of sweat to cool off. Whilst this is a huge evolutionary advantage for most of us when we’re in a hot environment or exercising, the ~3% of the population who have been diagnosed with the excessive sweating condition known as “hyperhidrosis” may see this as less of a blessing and more of a curse…https://www.precisionhydration.com/us/en/performance-advice/performance/joe-laverick-cycling-marginal-gainshttps://www.precisionhydration.com/us/en/performance-advice/performance/joe-laverick-cycling-marginal-gainsMon, 04 Dec 2023 00:00:00 GMT'Marginal gains' is a term that we’ve got cycling's Team GB and Team Sky mastermind, Dave Brailsford, to thank for. It effectively relates to searching for a tiny margin of improvement in everything you do. He once said: The whole principle came from the idea that if you broke down everything you could think of that goes into riding a bike, and then improve it by one percent, you will get a significant increase when you put them all together. It’s a term that’s become heavily overused, but the…https://www.precisionhydration.com/us/en/performance-advice/interview/endurance-athlete-allan-hovda-first-hand-experience-of-atrial-fibrillation-heart-conditionhttps://www.precisionhydration.com/us/en/performance-advice/interview/endurance-athlete-allan-hovda-first-hand-experience-of-atrial-fibrillation-heart-conditionThu, 30 Nov 2023 00:00:00 GMTA growing body of research has explored why lifetime endurance athletes are statistically 5x more likely than their sedentary peers to develop a heart condition called Atrial Fibrillation (AF). The condition is characterised by a ‘fluttering’ feeling in the chest (palpitations), shortness of breath, loss of power, possibly chest pains, light headedness or fainting, and fatigue. It'll likely be visible on a decent heart rate monitor as you’ll see periods of uncharacteristically high readings…https://www.precisionhydration.com/us/en/performance-advice/performance/elite-marathon-runner-tina-muir-lessons-from-injury-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/performance/elite-marathon-runner-tina-muir-lessons-from-injury-recoveryThu, 09 Nov 2023 00:00:00 GMTInjuries are tough. I'll admit (with slight embarrassment) that I've been that friend who says, “someday you'll reflect on this and be glad it happened". But there's no doubt that when you're in the middle of an injury-lay-off, it sucks. As a former elite marathoner, I was used to dancing along the line of doing enough to push my fitness to its potential, yet not too much to end up injured. Of course, like many runners, I often did end up injured. They were mostly smaller injuries, but they were…https://www.precisionhydration.com/us/en/performance-advice/nutrition/reactive-hypoglycemia-and-what-and-when-to-eat-immediately-before-exercisehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/reactive-hypoglycemia-and-what-and-when-to-eat-immediately-before-exerciseTue, 07 Nov 2023 00:00:00 GMTWe know that carbohydrates are the main source of fuel used during endurance exercise. But, to put yourself in a position to perform at your best on race day, you also need to consider how to optimise your carb intake before exercise. First up, you’ll want to start by carb-loading in the 2-3 days before race day to help fill your muscle glycogen stores. Your final pre-event meal on the day is then your second line of defence. This meal replenishes liver glycogen, as it’s typically depleted…https://www.precisionhydration.com/us/en/performance-advice/nutrition/what-is-flavour-fatigue-and-how-endurance-athletes-can-keep-fuelinghttps://www.precisionhydration.com/us/en/performance-advice/nutrition/what-is-flavour-fatigue-and-how-endurance-athletes-can-keep-fuelingMon, 06 Nov 2023 00:00:00 GMTFatigue is an inevitable part of the latter stages of an endurance event. Whilst physical fatigue can usually be kept at bay - to some extent at least - by taking on carbohydrate or caffeine to boost your energy levels, what happens when ‘flavour fatigue’ strikes? You may recognise the feeling of growing tired of the same energy products that you’ve been consuming for hours on end. They’ve started to taste different and the thought of eating any more makes you feel physically ill, although the…https://www.precisionhydration.com/us/en/performance-advice/interview/jason-hardrath-fastest-known-time-fkt-king-rocky-mountain-grand-slam-interviewhttps://www.precisionhydration.com/us/en/performance-advice/interview/jason-hardrath-fastest-known-time-fkt-king-rocky-mountain-grand-slam-interviewTue, 24 Oct 2023 00:00:00 GMTA car crash in 2015 changed everything for Jason Hardrath. A committed triathlete who’d qualified for IRONMAN 70.3 World Championships, Jason was ejected from the car he was driving and suffered a broken shoulder, collapsed lung, torn Anterior Cruciate Ligament (ACL), and internal injuries. Jason says, “I should’ve died”. Instead, he’s gone on to be crowned the King of FKT’s - Fastest Known Times. He became the first man to 100 FKTs and has racked up 121 (so far). We caught up with Jason after…https://www.precisionhydration.com/us/en/performance-advice/performance/joe-laverick-lessons-from-gravel-racinghttps://www.precisionhydration.com/us/en/performance-advice/performance/joe-laverick-lessons-from-gravel-racingThu, 19 Oct 2023 00:00:00 GMTAfter half a decade of cycling on the road, this season has seen me move into the privateer world. This effectively means that I’m my own team. I’m in control of finding my own partners and choosing my own race calendar. It’s been the hardest, but most rewarding year of my life. With the infamous Unbound Gravel being only my third ever race on the loose stuff, it’s fair to say I jumped in at the deep end. With zero previous off-road experience, here are eight lessons that I've learned... 1. It…https://www.precisionhydration.com/us/en/performance-advice/nutrition/are-runners-worse-at-fueling-training-and-races-than-cyclists-and-triathleteshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/are-runners-worse-at-fueling-training-and-races-than-cyclists-and-triathletesMon, 16 Oct 2023 00:00:00 GMTAfter crunching the aggregate data from hundreds of Athlete Case Studies, we discovered that runners were hitting the Fuel & Hydration Planner's recommended guidelines for carbohydrate, sodium and fluid less often than cyclists and triathletes. As part of a round-table discussion, The Morning Shakeout host and running coach, Mario Fraioli, joined Precision Fuel & Hydration Sports Scientists, Andy Blow and Emily Arrell, to compare the training and race nutrition habits of endurance athletes…https://www.precisionhydration.com/us/en/performance-advice/performance/how-pro-cyclists-use-heart-rate-data-in-training-and-raceshttps://www.precisionhydration.com/us/en/performance-advice/performance/how-pro-cyclists-use-heart-rate-data-in-training-and-racesFri, 13 Oct 2023 00:00:00 GMTWhilst science evolves and training methods come and go, there has been one constant for the past fifty years: using heart rate data to optimise your approach to training and racing.  The use of heart rate data has gone through quite the journey since monitors were introduced in the late seventies. Their introduction allowed training to be tracked and quantified for the first time ever. To this day it will go down as one of the most important developments in endurance training history. For…https://www.precisionhydration.com/us/en/performance-advice/performance/pro-athlete-dougal-allan-lessons-from-failurehttps://www.precisionhydration.com/us/en/performance-advice/performance/pro-athlete-dougal-allan-lessons-from-failureFri, 13 Oct 2023 00:00:00 GMTBy its very definition, failure is a word that provokes negative connotations of disappointment, frustration and resignation. It’s a feeling that most athletes know all too well when we fall short of a goal, especially one we've spent weeks, months or even years striving to achieve.  In the athletic world, anything other than success is too often seen as failure. And nobody is immune. The great Michael Jordan famously said, “Twenty-six times, I’ve been trusted to take the game-winning shot and…https://www.precisionhydration.com/us/en/performance-advice/hydration/fuel-and-hydration-the-essential-collectionhttps://www.precisionhydration.com/us/en/performance-advice/hydration/fuel-and-hydration-the-essential-collectionThu, 12 Oct 2023 00:00:00 GMTNo matter how hard you train for your race, without a proper Fuel and Hydration Plan, you’re still missing a crucial piece. Our goal is to help you create a personalised strategy so that you can perform at your best on race day. If you’ve taken a look at our Knowledge Hub, you know the wealth of information we have on performance-related topics, including (but definitely not limited to) fueling and hydration. It’s a deep sea to wade through, so we’ve created the following flow to help you make…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-cope-with-failure-in-sporthttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-cope-with-failure-in-sportFri, 06 Oct 2023 00:00:00 GMTIt’s that time of the year again when we possibly reflect on our race seasons – watts, sorry - warts and all. Was it one to remember or merely one to forget? In the realm of sports, failure is an intrinsic part of the journey towards success. Whether you’re an Olympian or a weekend warrior, you’re probably no stranger to the highs and lows that come with crossing a start line. Failure in sports can manifest itself in various forms, such as losing a match, missing a crucial shot, or falling short…https://www.precisionhydration.com/us/en/performance-advice/performance/recovery-a-pro-athletes-secret-to-successhttps://www.precisionhydration.com/us/en/performance-advice/performance/recovery-a-pro-athletes-secret-to-successMon, 02 Oct 2023 00:00:00 GMTWhat is the secret to a pro athlete’s success? A certain number of training hours? A ‘silver bullet’ training session? Aerodynamics?! Everyone always asks me for my training hacks and pro secrets. It sounds cliché to say, but there really are no secrets. Training as an endurance athlete is relatively simple. You spend hours exercising, fuel for the work, recover, and repeat. And there it is - recovery. That’s the worst kept secret for success. You hear all the time, but actually being able to…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-endurance-athletes-use-iron-supplementshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-endurance-athletes-use-iron-supplementsSat, 30 Sep 2023 00:00:00 GMTThe main focus of your hydration and fueling strategy for endurance sport should be ‘The Three Levers’ of carbohydrate, fluid and sodium. They’re the fundamentals of any effective race nutrition plan. That being said, there is far more to the topic of good day-to-day nutrition than just these three elements. Making sure that your diet provides you with the right balance of all of the macro and micronutrients you need is critical for good overall health and performance... Why is iron important…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-start-strength-training-for-endurancehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-start-strength-training-for-enduranceFri, 29 Sep 2023 00:00:00 GMTWhether you’re eager to incorporate strength training into your weekly routine, or you’re only reading this article because your coach said you need to do it, here’s a rundown on how to get started… Do endurance athletes really need to strength train?! In recent years, strength training has become more popular amongst distance athletes, rather than being reserved for sprinters, competitive lifters, and physique athletes. Studies have repeatedly shown a positive impact of strength training on…https://www.precisionhydration.com/us/en/performance-advice/performance/lexi-reviews-becoming-a-sustainable-runner-bookhttps://www.precisionhydration.com/us/en/performance-advice/performance/lexi-reviews-becoming-a-sustainable-runner-bookMon, 25 Sep 2023 00:00:00 GMTThe PF&H team are regularly sharing book suggestions in our #BookClub channel on Slack and my latest contribution is Tina Muir and Zoë Rom’s ‘Becoming a Sustainable Runner’.  The pair cover the psychological, physical, social and environmental challenges of being a sustainable runner by sharing personal anecdotes and practical takeaways that make the concept of sustainability seem less overwhelming… Part 1: Mind and Body The book kicks off with the parallels between running and life. In all…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-endurance-athletes-use-creatine-supplementshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-endurance-athletes-use-creatine-supplementsThu, 31 Aug 2023 00:00:00 GMTWhile many supplements come and go as nothing more than a fad, creatine has been around since the 1800s and has been studied for physiology purposes for ~25 years. You might’ve heard of it in the context of strength-based sports, for those wanting to maximise muscle mass, but the relevance of creatine to endurance athletes (and even the general population) is greater than you might think. What is creatine? Creatine occurs naturally in food, like meat and fish, and your body also produces it in…https://www.precisionhydration.com/us/en/performance-advice/interview/team-shac-fueling-and-hydration-for-the-yukon-1000-paddle-racehttps://www.precisionhydration.com/us/en/performance-advice/interview/team-shac-fueling-and-hydration-for-the-yukon-1000-paddle-raceFri, 25 Aug 2023 00:00:00 GMTThe Yukon 1000 is the world's longest paddle race, covering a gruelling 1,000 miles from Canada to the Arctic Circle. Participants have 10 days to complete the race, and they're completely self-sufficient. To help prepare for this epic challenge, Team Shac's Craig Sawyer and Skip Innes visited PF&H HQ in 2020 to get a Sweat Test. We discovered that Craig is a particularly salty sweater, losing more than 1,300mg of sodium per litre of sweat, whilst Skip loses 778mg/L. The lads' plans were put on…https://www.precisionhydration.com/us/en/performance-advice/nutrition/comparing-race-nutrition-strategies-for-ironman-and-ironman-70-3https://www.precisionhydration.com/us/en/performance-advice/nutrition/comparing-race-nutrition-strategies-for-ironman-and-ironman-70-3Wed, 23 Aug 2023 00:00:00 GMTAhead of the 2023 IRONMAN 70.3 and IRONMAN World Championships, I compared the race nutrition strategies of triathletes racing over 70.3 and 140.6 miles for an edition of the PF&H newsletter. I crunched the numbers from 137 Athlete Case Studies to see how a change in distance affects their fueling strategy. I've shared our initial findings below and will return to update this article as we continue to add Athlete Case Studies to our database... Article Last Updated: 23rd August 2023. How they…https://www.precisionhydration.com/us/en/performance-advice/hydration/7th-annual-cramp-survey-resultshttps://www.precisionhydration.com/us/en/performance-advice/hydration/7th-annual-cramp-survey-resultsMon, 21 Aug 2023 00:00:00 GMTWe the crunched the numbers from our 7th Annual Cramp Survey in June 2023 and the latest findings add further evidence to what we've seen previously...  Exercise-associated muscle cramps affect A LOT of athletes. More than 400 of you took the survey in 2023. 🙏 71% reported cramping 'sometimes' or 'often', 25% cramp rarely, and only 4% said that they've never been taken out by the 'Cramp Sniper'. What's the recipe for cramping? Historically, two competing theories have dominated the…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-be-consistent-with-endurance-sport-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-be-consistent-with-endurance-sport-trainingFri, 18 Aug 2023 00:00:00 GMT"Another brick in the wall" - it's one of the unique phrases that seemed applicable after all of my training sessions, because both the good and bad workouts contributed in some way to ‘the greater good’.  During the latter stages of my endurance career, I stopped to reflect on what the analogy of placing another brick in a wall actually means and why I have come to use it with the athletes I now coach... Another brick in the wall Building a brick wall is by its very nature a step-by-step…https://www.precisionhydration.com/us/en/performance-advice/performance/the-evolution-of-carbon-fibre-super-shoeshttps://www.precisionhydration.com/us/en/performance-advice/performance/the-evolution-of-carbon-fibre-super-shoesFri, 18 Aug 2023 00:00:00 GMTAt the Olympic Games of Ancient Greece, athletes in the standing jump event (a likely early predecessor to what we now know as the long jump) realised they could gain more distance by holding a weight in each hand (known as ‘Halteres’). The race for performance enhancing aids had officially begun. Since those early days, we've seen numerous sports chase technological advantages. Even running, with its relative lack of complexity, hasn’t been immune to performance-enhancing developments, although…https://www.precisionhydration.com/us/en/performance-advice/performance/altitude-training-tips-from-pro-cyclist-victor-campenaertshttps://www.precisionhydration.com/us/en/performance-advice/performance/altitude-training-tips-from-pro-cyclist-victor-campenaertsFri, 04 Aug 2023 00:00:00 GMTTo help us understand how elite athletes approach training and racing at altitude, I called 2023 Tour de France Combativity Award winner Victor Campenaerts, who set the prestigious hour record at altitude in 2019. Here are 10 key takeaways from my chat with the Lotto Dstny rider, which will hopefully provide you with some inspiration if you're considering training at altitude... 10 tips from the top... 🚵‍♂️ 1. Consider getting high in Mexico (if you're attempting a world record) Victor chose…https://www.precisionhydration.com/us/en/performance-advice/interview/hayden-hawks-altitude-running-training-advicehttps://www.precisionhydration.com/us/en/performance-advice/interview/hayden-hawks-altitude-running-training-adviceTue, 01 Aug 2023 00:00:00 GMTAfter Lotto Dstny cyclist Victor Campenaerts shared his '10 tips from the top for altitude training', we reached out to elite runner Hayden Hawks to find out how he approaches training and racing at 2,000 metres (6,500 feet) and above... Hi Hayden! First up, can you give us an insight into your approach to altitude training please? Hayden: I’m a huge advocate for altitude training. When I was younger, I knew that altitude was a huge factor in becoming a better endurance athlete and so I picked a…https://www.precisionhydration.com/us/en/performance-advice/interview/altitude-training-for-leadville-100-mtbhttps://www.precisionhydration.com/us/en/performance-advice/interview/altitude-training-for-leadville-100-mtbMon, 24 Jul 2023 00:00:00 GMTThe Leadville Trail 100 MTB is one of the most gruelling mountain bike races in the world. The 100-mile course includes 12,000 feet (3,600 metres) of elevation gain and tops out at 12,600ft (3,800 metres)! We've had quite a few one-to-one video calls with athletes who are preparing their fueling strategy for Leadville, so we thought we'd ask two athletes from the elite field how they're preparing for the altitude. We caught up with Gravel Worlds Champion, John Borstelmann, and triathlete Lisa…https://www.precisionhydration.com/us/en/performance-advice/interview/michelle-dillon-itu-world-champion-sprint-triathlon-fueling-strategyhttps://www.precisionhydration.com/us/en/performance-advice/interview/michelle-dillon-itu-world-champion-sprint-triathlon-fueling-strategyMon, 24 Jul 2023 00:00:00 GMTMichelle Dillon claimed her third ITU World Sprint Triathlon Championships title by winning the 50-54 age group in 2023. It wasn't all plain sailing for the 2x Olympian and her partner (and 2012 Olympian) Stuart Hayes, who finished 4th in the 40-44 race, though. We caught up with them to find out how they both fuel sprint-distance races, and to get an insight into the challenges that they faced in the build-up to their A race of the year in Germany... Hey both! I saw you post on Insta that you…https://www.precisionhydration.com/us/en/performance-advice/performance/bike-position-gastrointestinal-fueling-issues-relationshiphttps://www.precisionhydration.com/us/en/performance-advice/performance/bike-position-gastrointestinal-fueling-issues-relationshipMon, 17 Jul 2023 00:00:00 GMTImagine you've put countless hours, significant financial resources, and immeasurable energy into training for your goal triathlon race for the year, only for your performance to unravel early on the run due to gastrointestinal (GI) distress. This dreaded scenario is a sobering reality for many triathletes, irrespective of their standing in the professional or age-group hierarchy. Once your stomach declares rebellion, it’s a challenge to turn the tables as you battle your way to the finish line…https://www.precisionhydration.com/us/en/performance-advice/performance/heart-rate-variability-insights-from-marco-altinihttps://www.precisionhydration.com/us/en/performance-advice/performance/heart-rate-variability-insights-from-marco-altiniMon, 10 Jul 2023 00:00:00 GMTHeart Rate Variability (HRV) has long been a topic of interest for athletes, coaches, and health enthusiasts alike. It serves as a non-invasive biofeedback tool that offers insights into our body's response to stress and recovery.  For me, it’s been a 10-year analysis of my own data from both a performance and lifestyle perspective. I’ve tried most apps to monitor HRV but the one I always go back to is HRV4Training by Marco Altini, who’s widely recognised as one of the leaders in this field…https://www.precisionhydration.com/us/en/performance-advice/performance/how-often-should-endurance-athletes-be-strength-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/how-often-should-endurance-athletes-be-strength-trainingSat, 01 Jul 2023 00:00:00 GMTWhat do you think of when you hear the term ‘Strength & Conditioning’? As a runner, cyclist, triathlete, or endurance athlete, is it something you can relate to? A great deal of Strength and Conditioning (S&C) information and research comes from Powerlifting, Olympic lifting and team sport environments. In terms of the research, funding, equipment and practical application, much of this has been targeted at the development of non-endurance based, dynamic, strength-based sports, such as rugby and…https://www.precisionhydration.com/us/en/performance-advice/interview/marathon-runner-used-ph-1500-electrolytes-to-overcome-crampinghttps://www.precisionhydration.com/us/en/performance-advice/interview/marathon-runner-used-ph-1500-electrolytes-to-overcome-crampingThu, 29 Jun 2023 00:00:00 GMTMarathon runner, Dave Phillips, left a review of our PH 1500s to hail the fact that using a stronger sodium-based electrolyte drink had helped him overcome his issues with cramp. "I can’t recommend PF&H enough – for me, I feel like it’s ‘unlocked’ the training that I’ve been putting in over the years, and allowed me to tap into that, when previously I couldn’t." We reached out to the 50-year-old to find out how refining his training regime and his hydration strategy have helped him nail personal…https://www.precisionhydration.com/us/en/performance-advice/interview/lisa-weightman-five-olympic-games-advice-for-training-consistencyhttps://www.precisionhydration.com/us/en/performance-advice/interview/lisa-weightman-five-olympic-games-advice-for-training-consistencyWed, 14 Jun 2023 00:00:00 GMTFour-time Olympian Lisa Weightman nailed a personal best 2:23:15 at the 2023 Osaka Marathon to bank the qualifying time for selection for the fifth Olympic Games of her career. The 44-year-old shares the performance insights that have helped her maintain consistency and longevity as she prepares to represent Australia at Paris 2024... Hi Lisa! Your family has a strong sporting pedigree as your father was an Aussie Rules Football player and coach. How big an influence was he on your running? My…https://www.precisionhydration.com/us/en/performance-advice/performance/low-heart-rate-zone-2-training-benefits-and-drawbackshttps://www.precisionhydration.com/us/en/performance-advice/performance/low-heart-rate-zone-2-training-benefits-and-drawbacksMon, 12 Jun 2023 00:00:00 GMTAs with so many aspects of sports performance, there’s no such thing as a one-size-fits-all approach when it comes to training. Heart rate training theory is like a box of chocolates; there’s a lot of variety available, some methods we love to follow, and others can be like Orange Cremes… best avoided. With all this extra variety available to us, we can pick and choose the methods that suit our goals and our training preferences, Dr Bryce Dyer highlighted the value of using a training zone…https://www.precisionhydration.com/us/en/performance-advice/nutrition/post-exercise-carbohydrate-recommendationshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/post-exercise-carbohydrate-recommendationsWed, 31 May 2023 00:00:00 GMTI like to think of glycogen stores as your pantry: if it’s looking bare, it’s time to go to the store and top up. After all, glycogen provides much of the carbohydrate you use to fuel endurance exercise.  For context, around 90-120 minutes of intense exercise will generally deplete your glycogen stores enough to significantly impact your performance. So, there’s rightly plenty of focus on how much carbohydrate you need per hour during exercise to ensure you continue to perform at your best…https://www.precisionhydration.com/us/en/performance-advice/performance/recommended-social-media-channels-to-followhttps://www.precisionhydration.com/us/en/performance-advice/performance/recommended-social-media-channels-to-followWed, 24 May 2023 00:00:00 GMTTo help separate the social media wheat from the chaff, the PF&H team have shared their favourite sources of things you might like to read, watch and listen to, so you only get the very best content on your feeds… Andy Blow PF&H Co-Founder and Sports Scientist 📸 On The Gram: @librarymindset I'm always on the lookout for recommendations of good new books or authors. This account drops ideas into my feed regularly and often sends me down a new and interesting rabbit hole to investigate…https://www.precisionhydration.com/us/en/performance-advice/performance/do-it-yourself-training-camp-for-athletes-tipshttps://www.precisionhydration.com/us/en/performance-advice/performance/do-it-yourself-training-camp-for-athletes-tipsWed, 17 May 2023 00:00:00 GMTTraining camps have been in existence for almost as long as competitive sport has been around. Even back in Ancient Greece, hopeful athletes would often spend long periods of time away from loved ones to train or compete in the hunt for fame, fortune or just freedom. Winners were immortalised by statues (although I’d frankly just settle for a few more watts in the saddle). Despite a couple of decades or so of endurance sport behind me, I’ve never actually found the time to go on a training camp…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-transition-from-individual-sports-to-team-sporthttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-transition-from-individual-sports-to-team-sportThu, 11 May 2023 00:00:00 GMTMuch of my early years training for endurance races were spent becoming tuned into my own body and mind. I spent a lot of time honing in on what worked for me personally in terms of training, pacing, fueling and motivating myself to perform in IRONMAN and Coast To Coast races. As a result, I saw improvements in my performance and became better at understanding how I responded to different stimuli during this journey of 'self-discovery'. I believe that many of the best endurance athletes are…https://www.precisionhydration.com/us/en/performance-advice/events/fuelling-and-hydration-advice-for-earth-sea-and-firehttps://www.precisionhydration.com/us/en/performance-advice/events/fuelling-and-hydration-advice-for-earth-sea-and-fireMon, 01 May 2023 00:00:00 GMTFuelling and hydration are often referred to as the “4th discipline” of triathlon because getting this aspect of your race right is crucial if you want to perform at your best. Here's some advice to help you nail your strategy on race day, including a guide to what'll be available at the feed stations on course... Sprint For shorter triathlons, your main aim should be to get to the start line optimally fueled and hydrated because it's likely that you’ll be racing on stored energy and…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-use-sodium-bicarbonate-for-sports-training-and-racinghttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-use-sodium-bicarbonate-for-sports-training-and-racingWed, 26 Apr 2023 00:00:00 GMTLast updated: 9th June 2025 Sodium bicarbonate (NaHCO₃) is a salt composed of sodium ions and bicarbonate ions and all good bakers, including my nan, will more likely know it as 'baking soda'.  It’s been used selectively in sports for decades, and is actually even banned in horse racing, where the ‘milkshakes’ given to horses before a big event supposedly helps them maintain speed through the home straight.  Research into the performance-boosting effects of sodium bicarbonate for humans has…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-carry-your-bikepacking-fuel-hydration-kit-and-essentialshttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-carry-your-bikepacking-fuel-hydration-kit-and-essentialsTue, 11 Apr 2023 00:00:00 GMTCyclist Cory Ostertag finished runner-up in his first ever ultra bikepacking race, the BC Epic - a 1,000km self-supported route across southern British Columbia in Canada. The experience in 2021 motivated him to return better prepared the following year and he duly won the 2022 edition, before setting a new FKT for the 800km Log Driver's Waltz. So, who better to ask about how to carry your fuel, hydration and essentials during a bikepacking adventure? We'll leave it to Cory to share his wisdom…https://www.precisionhydration.com/us/en/performance-advice/performance/what-makes-the-perfect-training-partner-for-endurance-athleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/what-makes-the-perfect-training-partner-for-endurance-athletesTue, 11 Apr 2023 00:00:00 GMTThe majority of endurance sports are individual pursuits, with the exception of adventure racing and some forms of cycle racing. As a result, we endurance athletes are generally pretty comfortable in our own company as we get used to the solitude and having nothing but our own brains and the whir of the indoor trainer for company during training. However, training alone all of the time can draw heavily on the intrinsic resources that sustain our motivation to grind away for days, weeks and…https://www.precisionhydration.com/us/en/performance-advice/performance/training-zones-and-polarised-training-explainedhttps://www.precisionhydration.com/us/en/performance-advice/performance/training-zones-and-polarised-training-explainedMon, 03 Apr 2023 00:00:00 GMTWhen I was at school, the whole concept of defining exercise intensity fell into one of two perceived training zones; either “not trying hard enough slacker” or my teacher’s seemingly preferred “do not resuscitate”. Back then, training just seemed to be a case of doing as much as you could and letting the chips (or bodies) fall wherever they landed. As my interest in sport progressed from merely surviving PE lessons to trying to perform in a range of sports, organising my training became…https://www.precisionhydration.com/us/en/performance-advice/performance/changing-attitudes-of-endurance-athletes-to-strength-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/changing-attitudes-of-endurance-athletes-to-strength-trainingSat, 01 Apr 2023 00:00:00 GMTStrength and conditioning advice for endurance athletes has come a long way over the years. And it's just as well, unless you really enjoy the idea of competing in the nude like the Ancient Greek athletes or deadlifting a male calf as part of your training regime, a la Milo of Croton in the 6th Century BC. Many thousands of years of science, technology, experience, and a fair amount of trial and error, has led to a lot less cattle-lifting in your local gym (although a lot more selfie photos on…https://www.precisionhydration.com/us/en/performance-advice/performance/dougal-allan-pro-athlete-recovery-from-concussionhttps://www.precisionhydration.com/us/en/performance-advice/performance/dougal-allan-pro-athlete-recovery-from-concussionFri, 31 Mar 2023 00:00:00 GMTOf the people who know me, some would be surprised to hear that I’ve suffered a few head injuries during my sporting career, while others will argue that the signs have always been there. I can already hear the references to my poor sense of humour, inability to remember all of the jobs my wife has asked me to do, and my woeful hand-eye coordination… Unfortunately, the signs and symptoms of head trauma and concussion are often less obvious... My experience of concussion I gave up playing rugby…https://www.precisionhydration.com/us/en/performance-advice/performance/concussion-symptoms-and-recovery-protocol-for-athleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/concussion-symptoms-and-recovery-protocol-for-athletesFri, 31 Mar 2023 00:00:00 GMTHead trauma in sport is more commonly associated with contact sports like rugby and American Football, where players are throwing their bodies on the line, often head first.  Athletes from endurance sports backgrounds aren’t immune to head injuries though, whether that’s caused by a stray elbow during a swim race or, more commonly, due to a bike crash. In fact, cycling accidents have been cited as one of the most common causes of concussion. I’ve taken a look at how you should respond to…https://www.precisionhydration.com/us/en/performance-advice/interview/jocelyn-mccauley-advice-for-recovering-from-injuryhttps://www.precisionhydration.com/us/en/performance-advice/interview/jocelyn-mccauley-advice-for-recovering-from-injuryThu, 23 Mar 2023 00:00:00 GMTPro triathlete Jocelyn McCauley has enjoyed a remarkable rise during the last 10 years, from racing her first half-IRONMAN in 2013 - just 11 weeks after giving birth to her first child - and then finishing first female age-grouper at the IM World Champs a year later. Since turning pro, she's won four IRONMAN races and was tipped to be a dark horse for Kona in 2022. However, injury derailed her race on the 'Big Island' and she's been rehabbing from two surgeries since - an inguinal hernia surgery…https://www.precisionhydration.com/us/en/performance-advice/interview/mario-fraioli-interview-practicing-marathon-pacing-and-fuelinghttps://www.precisionhydration.com/us/en/performance-advice/interview/mario-fraioli-interview-practicing-marathon-pacing-and-fuelingTue, 28 Feb 2023 00:00:00 GMTRunning coach and the morning shakeout host Mario Fraioli wrote a blog for us about the four things that every runner needs to nail in order to ensure they’re prepared for the ultimate endurance running exam - the marathon. I then caught up with Mario during a trip to California and, after hanging on to Mario’s heels for the first half of his (very fast) 20-mile training run, we enjoyed a well-earned sit down and discussed how he uses training runs to execute his marathon on race day…  Right…https://www.precisionhydration.com/us/en/performance-advice/performance/4-things-to-consider-to-run-a-fast-marathonhttps://www.precisionhydration.com/us/en/performance-advice/performance/4-things-to-consider-to-run-a-fast-marathonMon, 27 Feb 2023 00:00:00 GMTThe competitive environment in endurance running is an interesting place these days. The half-marathon distance is still ever-so-popular: challenging yet approachable, whether you’re a novice runner or a seasoned veteran. On the other end of the spectrum, the appeal of ultras continues to be on the rise: why worry about how fast you can go when you can see how far your legs will take you in a breathtaking environment? Lying in the not-so-appealing middle is the marathon, the ultimate test of…https://www.precisionhydration.com/us/en/performance-advice/interview/evan-scully-cystic-fibrosis-running-world-record-holderhttps://www.precisionhydration.com/us/en/performance-advice/interview/evan-scully-cystic-fibrosis-running-world-record-holderThu, 09 Feb 2023 00:00:00 GMTRunning coach Evan Scully recently tagged us on Twitter when explaining to a fellow runner why PF 90 Gels are ideal for long runs. I reached out to Evan to thank him for his kind words about the ‘jumbo gel’ and was intrigued to hear more about his story. Evan has a condition called Cystic Fibrosis, which is diagnosed by the same gold-standard measure that we use for our Sweat Tests with athletes. People with CF typically have very salty sweat and it can be a life limiting condition. I jumped on…https://www.precisionhydration.com/us/en/performance-advice/interview/how-new-south-wales-waratahs-approach-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/how-new-south-wales-waratahs-approach-trainingThu, 19 Jan 2023 00:00:00 GMTWe've teamed up with the New South Wales Waratahs to help ensure that they're properly fueled and hydrated during the course of the Super Rugby Season. The players can face brutal temperatures as matches take place between February and June in the Southern Hemisphere and we caught up with the Waratahs' Head of Performance, Nick Lumley, to find out how they get the squad ready for match day... Hi Nick, the Waratahs are gearing up for a big 2023 Super Rugby season. What's been the focus for you…https://www.precisionhydration.com/us/en/performance-advice/performance/52-ways-to-be-a-better-athletehttps://www.precisionhydration.com/us/en/performance-advice/performance/52-ways-to-be-a-better-athleteThu, 12 Jan 2023 00:00:00 GMTWe got the Rolodex out - shout out to anyone born in the 50s or 60s - and asked our network of elite athletes and experts for their top performance tips to bring you ‘52 ways to make you a better athlete.’ One for every week of the year... Training 1. Give it 10 minutes Mario Fraioli, running coach and founder of The Morning Shakeout We all have those days when we're dragging ass to get out the door, and running is the last thing we want to do. Is a slow, sh*tty slog even worth it, or should we…https://www.precisionhydration.com/us/en/performance-advice/performance/precision-fuel-and-hydration-big-hairy-audacious-goals-for-2023https://www.precisionhydration.com/us/en/performance-advice/performance/precision-fuel-and-hydration-big-hairy-audacious-goals-for-2023Thu, 08 Dec 2022 00:00:00 GMTIt's become tradition for the Precision Fuel & Hydration team to each identify a 'Big Hairy Audacious Goal' to take on after completing some epic challenges in 2021 and 2022. We've nailed down our goals for 2023 and I've picked out some key reading from our Knowledge Hub that will help you smash your goals during the year ahead... "I’ve set myself the target of winning the over 40's category at the Charnwood Hills Race as an early BHAG in 2023. "As a youngster, I grew up watching my dad take…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-time-your-training-to-maximise-stress-adaptation-effecthttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-time-your-training-to-maximise-stress-adaptation-effectWed, 07 Dec 2022 00:00:00 GMTMy wife reckons timing is everything. If we’d met a few years earlier, she’d have had better things to spend her time on than hanging out with a flirtatious, aspiring multisport athlete. Had we met a year or two later, she’d possibly have been wise enough to know better, or already married someone smarter and better looking. Just as well I caught her at the right moment in time. My coach uses a piano analogy to emphasise the importance of timing when it comes to structured training…  We all have…https://www.precisionhydration.com/us/en/performance-advice/performance/indoor-treadmill-training-session-workout-recommendationshttps://www.precisionhydration.com/us/en/performance-advice/performance/indoor-treadmill-training-session-workout-recommendationsTue, 06 Dec 2022 00:00:00 GMTThere are many reasons why we take our running inside. Weather, convenience, time, safety, personal preference, and the lack of sunlight hours during winter in the UK are all solid excuses for bringing your training into a more comfortable environment. There was a time when indoor training was seen as a monotonous necessity, where you listen to the patter of your feet and the whir of the treadmill whilst watching paint dry. Thankfully, we now have YouTube channels, podcasts, and audiobooks to…https://www.precisionhydration.com/us/en/performance-advice/performance/does-cross-training-improve-sports-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/does-cross-training-improve-sports-performanceMon, 05 Dec 2022 00:00:00 GMTRemember the scene from the movie Rocky IV where he’s out in the remote wilds of Russia lifting tree trunks in backside-deep snow and using horse-carts as a squat rack as training for his boxing match with Ivan Drago? Well, that’s cross-training. Cross-training was defined by Tanaka way back in 1994 as a means ‘to improve competitive performance in a specific sport by training in a variety of other sports’. As a concept though, this really isn’t anything new – athletes have been cross-training…https://www.precisionhydration.com/us/en/performance-advice/performance/strength-and-conditioning-exercises-and-benefits-for-older-athleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/strength-and-conditioning-exercises-and-benefits-for-older-athletesMon, 31 Oct 2022 00:00:00 GMTThe hard truth is you’ll probably start to notice some significant changes in how your body performs and functions once you hit your early 30’s. Those personal best race times and performances might not come as easily as they used to, whilst the time it takes you to recover from activities you could previously bounce back from quickly is taking longer. The side-effects of ageing are a natural occurrence that impact us all at some point, but there are ways that you can slow the decline. So, we…https://www.precisionhydration.com/us/en/performance-advice/nutrition/do-ketones-improve-athlete-performancehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/do-ketones-improve-athlete-performanceThu, 27 Oct 2022 00:00:00 GMTIf you’ve been following World Tour Cycling for the past 10 years or so, you may have caught wind of ‘ketone-super-fuel’ drinks, supposedly being used in secret by some teams. This year, QuickStep were the first team to announce an official ‘ketone drink partner.’ Ketone drinks were first developed by the US military, and have been used to set The Hour Record in cycling, as well as by top American distance runner, Sarah Hall. But what are they? And do they live up to the hype? What are ketones…https://www.precisionhydration.com/us/en/performance-advice/interview/tom-bishop-challenges-of-transition-from-short-to-long-triathlonshttps://www.precisionhydration.com/us/en/performance-advice/interview/tom-bishop-challenges-of-transition-from-short-to-long-triathlonsTue, 25 Oct 2022 00:00:00 GMTPro British triathlete Tom Bishop is perhaps best known for his prowess over shorter distances after racking up numerous podium finishes during more than 10 years of racing on the ITU circuit. Renowned for being one of the quickest swimmers around, Tom is making the step up from Sprint and Olympic triathlons to try his hand at middle-distance racing. We caught up with Tom to find out how he’s adapted his approach to training, racing and nutrition for the longer format… Hi Tom, what advantages…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-optimise-your-indoor-cycling-set-uphttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-optimise-your-indoor-cycling-set-upThu, 20 Oct 2022 00:05:00 GMTHistory is scattered with examples of athletes who’ve sailed up to, gone over, or just plain forgotten where the ethical red lines are with competitive sport. At one end of the ethical scale, you’ve got Dick Fosbury who innovatively (and legally) sent himself backwards over the high jump bar at the 1968 Olympic Games, and at the other end of the scale there’s modern pentathlete Boris Onishchenko who decided anything goes by modifying his fencing épée to register a hit whether he’d actually…https://www.precisionhydration.com/us/en/performance-advice/performance/the-evolution-of-the-strength-and-conditioning-home-gymhttps://www.precisionhydration.com/us/en/performance-advice/performance/the-evolution-of-the-strength-and-conditioning-home-gymThu, 20 Oct 2022 00:00:00 GMTWe've just come through a period of time where people have realised how much can be done from the home environment. At Strength For Endurance, we've witnessed some of our greatest client success stories, whether it be getting over an insurmountable injury, racing Kona or completing Ultra Trail du Mont Blanc, all whilst training from home. Due to modern technology, access to great coaching, and more readily available equipment, the home gym set-up should no longer be perceived as training in your…https://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-introduction-to-apps-and-trainershttps://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-introduction-to-apps-and-trainersWed, 19 Oct 2022 00:00:00 GMTLong before Covid-19 drove us into our garages, indoor training was already a thing as far as sport and cycling goes. In fact, you could go all the way back to 1884 and find an indoor trainer for a Penny Farthing if you were so inclined to turn the cranks whilst wearing a top hat. Mind you, the reality is that many of us probably didn’t discover indoor training until at least the 1990’s. Back in those days, early commercial turbo trainers were becoming incredibly popular and I bought my first…https://www.precisionhydration.com/us/en/performance-advice/performance/do-amateur-endurance-athletes-need-a-coachhttps://www.precisionhydration.com/us/en/performance-advice/performance/do-amateur-endurance-athletes-need-a-coachFri, 14 Oct 2022 00:00:00 GMTMost professional endurance athletes, be it runners, swimmers or triathletes, will receive external guidance when it comes to their training. They’ll get input from a coach, a mentor or from an extended support team, which may well include a nutritionist, psychologist or strength expert. But, as an amateur athlete, do you need a coach? If you participate in any sport, it’s only natural that you want to do your best. That usually means training to improve and testing yourself with races or…https://www.precisionhydration.com/us/en/performance-advice/interview/matt-dixon-integrate-sports-training-with-family-and-workhttps://www.precisionhydration.com/us/en/performance-advice/interview/matt-dixon-integrate-sports-training-with-family-and-workThu, 13 Oct 2022 00:00:00 GMTPurple Patch Fitness founder Matt Dixon’s coaching approach focuses on helping athletes integrate performance into their ‘time-starved’ lifestyles.  Matt recently took on the epic seven-day Haute Route Alps as part of the wonderfully named ‘Drunken Donkeys’ team. So, we caught up with him to find out how he incorporated his coaching methodology into his own preparations for an ultra-endurance event… Hi Matt, congratulations on completing HR Alps and finishing an impressive 42nd out of more than…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-crew-for-an-ultra-runnerhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-crew-for-an-ultra-runnerWed, 12 Oct 2022 00:00:00 GMTUltra-running can be a lonely sport. But once you get into the realms of 24 hour running and beyond, you'll often require a support team (even if they can't run the miles for you!).  Robbie Britton has been part of the British & Northern Irish 24-hour team, both as an elite runner and crew member at the European and World Championships. So, he's perfectly placed to explain what makes the ideal crew member for ultra-endurance athletes… What does a support crew do?  The 2022 IAU European…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-approach-heat-training-before-hot-raceshttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-approach-heat-training-before-hot-racesWed, 28 Sep 2022 00:00:00 GMTThe IRONMAN® World Championship in Kona, Hawaii, always showcases epic racing. The race also features spectacular meltdowns from some of the world’s best endurance athletes. Sure, some meltdowns are caused by a “go big or go home” style of racing, but Kona’s extreme heat and humidity takes a toll on many athletes. This article focuses on heat training to prepare for Kona or any other hot race. Keep in mind, thermoregulation is important regardless of the ambient temperature. When you work hard…https://www.precisionhydration.com/us/en/performance-advice/performance/tips-for-travelling-to-a-race-abroadhttps://www.precisionhydration.com/us/en/performance-advice/performance/tips-for-travelling-to-a-race-abroadThu, 01 Sep 2022 00:00:00 GMTAs the world ‘re-opens’ and we rediscover a sense of freedom, many of us will start to travel to events again. For many in the Northern Hemisphere in particular, traveling internationally can mean anything from a few hours to a few days of transport and airport layovers. For me down here in little, old New Zealand, travelling overseas is a rather big commitment, often including at least one long haul flight! So for this reason, alongside the fact I've been travelling internationally to compete…https://www.precisionhydration.com/us/en/performance-advice/performance/how-endurance-athletes-can-use-yoga-as-part-of-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/how-endurance-athletes-can-use-yoga-as-part-of-trainingThu, 01 Sep 2022 00:00:00 GMTYoga can play an important supporting role for athletes in the thick of training, racing and recovering. Not only do the physical poses and asanas (i.e. postures) help with strength, flexibility, mobility and recovery, but the non-physical aspects of yoga can allow athletes to find moments of calmness, clarity and rest within the usual business of a packed calendar... Should you use yoga? If you're not familiar with yoga, it originated in northern India thousands of years ago and is a holistic…https://www.precisionhydration.com/us/en/performance-advice/performance/techniques-to-optimise-your-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/performance/techniques-to-optimise-your-recoveryWed, 17 Aug 2022 00:00:00 GMTIn 1993, Graeme Obree attempted to capture the cycling world hour record... failed... before trying again the next morning. Fueled by a hearty breakfast, renewed vigour and the use of his favourite bike, he achieved it. For most mortals, such swift turnarounds are rarely possible. From a personal perspective, I do a hard session and more often than not I'm left dribbling on the sofa watching re-runs on TV for the rest of the weekend. Contrary to public perceptions, the human being hasn’t…https://www.precisionhydration.com/us/en/performance-advice/nutrition/what-happens-when-you-overdose-on-caffeinehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/what-happens-when-you-overdose-on-caffeineMon, 15 Aug 2022 00:00:00 GMTYou can probably relate to the need for a morning coffee to kick-start your day, or a caffeine gel to get you through to the finish line of a race, but can you have too much of a good thing?  Caffeine is proven to keep fatigue at bay and boost perceived energy levels in most people when taken in moderation, but there can be negative side-effects when taking too much.  From the relatively ‘minor’ effects of headaches, jitters and sleep deprivation after drinking one ‘cup of joe’ too many, to more…https://www.precisionhydration.com/us/en/performance-advice/performance/the-perfect-body-for-triathlonhttps://www.precisionhydration.com/us/en/performance-advice/performance/the-perfect-body-for-triathlonThu, 21 Jul 2022 00:00:00 GMTThe topic of body types in elite sport has always lead to interesting, and often controversial, observations.  Basketball players are typically stereotyped as tall and lean, whereas weightlifters are generally categorised as being short and wide. A low centre-of-gravity (aka short) seems advantageous for gymnastics but won’t get you far on a volleyball court, whereas thinness is as synonymous with ballet as obesity seems to be with sumo wrestling.  Where things get more interesting though is…https://www.precisionhydration.com/us/en/performance-advice/performance/sub7-sub8-project-lessons-for-endurance-athleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/sub7-sub8-project-lessons-for-endurance-athletesThu, 07 Jul 2022 00:00:00 GMTFor those that missed it, one of the most complex logistical exercises in triathlon recently took place. No, it wasn’t a hoard of rookie athletes packing for their first full-distance race, it was Kristian Blummenfelt, Kat Matthews, Joe Skipper and Nicola Spirig separately attempting to stitch together the fastest ever Ironman-distance performances at the Sub7/Sub8 Project. A race, publicity stunt or lab experiment? At first glance, it was hard for many to understand whether this was a race, a…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-fueled-and-hydrated-at-ultra-swim-333https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-fueled-and-hydrated-at-ultra-swim-333Wed, 06 Jul 2022 00:00:00 GMTThere are five main considerations when it comes to an effective fueling and hydration strategy for UltraSwim 33.3. How to carb-load before UltraSwim 33.3 How to start properly hydrated How to fuel and hydrate during each swim What should you eat and drink between each swim? Choosing the right foods after each swim Let's take a look at how you can refine your approach to each of these aspects ahead of your UltraSwim 33.3... How to carb-load before UltraSwim 33.3 Swimming, especially in cool or…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-use-carbohydrates-or-protein-for-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-use-carbohydrates-or-protein-for-recoveryWed, 29 Jun 2022 00:00:00 GMTWhat’s your go-to choice of food to aid recovery after exercise? Many endurance athletes are quick to reach for the protein shake above all else and for good reason. A strong body of science (as well as some clever marketing) supports the use of protein as part of an effective recovery strategy.  After all, protein can help repair damaged muscles and maximise training adaptations, but is it really the ‘be all and end all’ when it comes to recovery for endurance athletes?  There’s no doubt that…https://www.precisionhydration.com/us/en/performance-advice/performance/athlete-packing-tips-for-raceshttps://www.precisionhydration.com/us/en/performance-advice/performance/athlete-packing-tips-for-racesSun, 26 Jun 2022 00:00:00 GMTWith so many incredible locations to swim, bike and run against the clock, we’re seeing a growing number of amateur athletes travelling abroad for races again. While the fourth discipline of triathlon is often said to be the transitions (or fueling for long distance racing), I’d argue that the fifth discipline when going overseas would be the 'art of packing' for race day. So, let’s take a look at five ways you can become the Picasso of packing…   Look after your bike Bike cases and boxes are…https://www.precisionhydration.com/us/en/performance-advice/nutrition/pro-athletes-carbohydrates-for-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/pro-athletes-carbohydrates-for-recoveryThu, 16 Jun 2022 00:00:00 GMTWhen asked what athletes should consume immediately after training, I usually hear ‘protein shakes’ and ‘protein bars’ thrown around with most frequency. Of course, it's important to have an acute awareness of exercise breaking down muscle tissue and protein ingestion being required to repair said tissue as part of the recovery process. But I'm surprised by the common omission of carbohydrates from the conversations around recovery food, especially given its importance to the endurance athlete…https://www.precisionhydration.com/us/en/performance-advice/nutrition/using-caffeine-before-exercisehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/using-caffeine-before-exerciseFri, 10 Jun 2022 00:00:00 GMTMany endurance athletes can benefit from getting some caffeine on board ahead of their training sessions or races.  The well-used drug can have stimulating effects on your brain and central nervous system to help get you ready for action, but some individuals can be highly sensitive to caffeine and suffer adverse side-effects that derail them before they even get to the start line.  So, before working out how to incorporate caffeine into your pre-race fueling strategy, you should ask yourself…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-athletes-use-caffeinehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-athletes-use-caffeineFri, 10 Jun 2022 00:00:00 GMTCaffeine is the world’s most-used drug, with around 90% of adults consuming caffeine daily. Whether it’s in your mug of coffee first thing in the morning, or your afternoon soda, the majority of us consume and (maybe even) rely on caffeine to get through the day.  Athletes are particularly enthusiastic users of caffeine as evidence suggests that it can enhance endurance, anaerobic, strength and skill-based performance.  A four year investigation conducted between 2004 and 2008 found that ~74% of…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-much-caffeine-should-athletes-usehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-much-caffeine-should-athletes-useFri, 10 Jun 2022 00:00:00 GMTBefore you consider how much caffeine you should aim to consume DURING training and races, it’s worth taking a step back and answering two key questions: Should I actually be using caffeine as part of my fueling strategy? How should I use caffeine BEFORE exercise? If you’re in the majority of the population who are likely to benefit from using 1,3,7 trimethylxanthine (to use caffeine’s snappy chemical name), this article provides a starting point for you to do some trial and error during…https://www.precisionhydration.com/us/en/performance-advice/performance/how-accurate-valid-is-a-power-meterhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-accurate-valid-is-a-power-meterWed, 01 Jun 2022 00:00:00 GMTMany of us rely on our power data to set training zones and measure training stress, but can you trust that what your power meter is telling you? Since becoming commercially available in 1989, bike power meters are a crucial component of most cyclists’ and triathletes’ training armoury. Nowadays, many of us have power meters built into our turbo trainers thanks to the advent of ‘smart’ trainers, which are clever enough to ensure our indoor sessions mimic real-world conditions like hills and…https://www.precisionhydration.com/us/en/performance-advice/performance/pro-triathlete-george-rutherford-skin-cancer-experiencehttps://www.precisionhydration.com/us/en/performance-advice/performance/pro-triathlete-george-rutherford-skin-cancer-experienceThu, 26 May 2022 00:00:00 GMTAfter winning the Amateur IRONMAN 70.3 World Championships and the Oceanman World 5km during a 17-year career as an age-group and professional triathlete, I retired from racing in 2018 and launched my coaching and events business – Long Run Collective - with my sister Susie. I retired from professional racing as I was craving a calmer lifestyle – less travel, less structure and to have the chance to say 'yes' to more unique challenges without it impacting my race season. Little did I know I was…https://www.precisionhydration.com/us/en/performance-advice/interview/pro-footballer-sophie-hillyerd-post-orthostatic-tachycardia-syndrome-POTShttps://www.precisionhydration.com/us/en/performance-advice/interview/pro-footballer-sophie-hillyerd-post-orthostatic-tachycardia-syndrome-POTSTue, 26 Apr 2022 00:00:00 GMTWe've heard from a growing number of people who suffer from Post Orthostatic Tachycardia Syndrome (POTS) in recent years as they've mentioned that our PH 1500 electrolytes have helped them reduce the hydration-related side effects of the condition. Professional footballer Sophie Hillyerd recently reached out to say that the 1500s have helped her get back to performing at her best. So, we sat down with the London City Lionesses goalkeeper to find out how she's battling back from a bleak…https://www.precisionhydration.com/us/en/performance-advice/performance/endurance-athletes-skincare-tipshttps://www.precisionhydration.com/us/en/performance-advice/performance/endurance-athletes-skincare-tipsWed, 20 Apr 2022 00:00:00 GMTWithout realising it, a side effect of all of the time you spend training outdoors can be skin damage. To ensure you can keep training and competing comfortably and safely for years to come, LifeJacket Skin Protection have shared some skin care advice for athletes. This article isn’t about how to get faster, quicker or better. And it’s not about marginal gains. The LifeJacket team believe everyday skin protection for athletes is just as fundamental as hydration, fueling and your choice of kit…https://www.precisionhydration.com/us/en/performance-advice/interview/athletes-day-to-day-carbohydrate-intake-for-health-and-performancehttps://www.precisionhydration.com/us/en/performance-advice/interview/athletes-day-to-day-carbohydrate-intake-for-health-and-performanceTue, 19 Apr 2022 00:00:00 GMTMuch of our education and tools focus on how athletes should fuel during training and races. But how should you approach your day-to-day nutrition in order to maintain your health and performance? Fuelin co-founder Scott Tindal is the former Head of Performance Nutrition for NHL outfit Toronto Maple Leafs and the current Performance Nutritionist to numerous elite and age-group triathletes, so he's well positioned to explain how much carbohydrate you should be consuming on a daily basis... Hi…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-apply-sports-science-findings-to-the-real-worldhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-apply-sports-science-findings-to-the-real-worldTue, 19 Apr 2022 00:00:00 GMTWhen you think of science and scientists you may well think of someone with crazy hair creating monsters from their household pets in their basements. As far as high performance sport goes though, science is the bedrock that helps inform our decisions as coaches, athletes and sports engineers. During the global Covid-19 pandemic, scientists even became media celebrities as their straight talking, data reinforced approach took front and centre at a time when the future for everyone seemed so…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-train-smarter-as-you-get-olderhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-train-smarter-as-you-get-olderThu, 14 Apr 2022 00:00:00 GMTAs a passionate student of endurance sport, I've often heard about the changes that take place as we age, both in body and mind. Now as I hit the ‘twilight’ of my competitive career, I find myself reflecting on the sum of nearly two decades in multisport in an effort to understand how best to blend experience and ability. On the one hand, I ask myself the age-old question: “What advice would I give 21-year-old me?”. And yet conversely, I think my younger self would actually have some reminders…https://www.precisionhydration.com/us/en/performance-advice/hydration/pickleball-hydration-and-fueling-recommendationshttps://www.precisionhydration.com/us/en/performance-advice/hydration/pickleball-hydration-and-fueling-recommendationsMon, 11 Apr 2022 00:00:00 GMTPickleball is one of the fastest growing sports globally, so it's come as no surprise that our Athlete Support Team have heard from an increasing number of pickleball players who want to learn how to nail their hydration and fueling strategies... What is pickleball? Whilst many of you reading this piece will be well aware of the ‘ins and outs’ of pickleball, it’s worth providing a little context for those who may be new to the game or contemplating picking up a paddle.  Pickleball is an…https://www.precisionhydration.com/us/en/performance-advice/performance/power-meter-pros-conshttps://www.precisionhydration.com/us/en/performance-advice/performance/power-meter-pros-consTue, 29 Mar 2022 00:00:00 GMTIn 1986, a German medical engineering student by the name of Uli Schoberer created a very agricultural looking bicycle crank. I wonder if he realised then that his creation would completely reshape how we train as athletes today... The rise of the power meter Schoberer’s new company at the time, SRM, subsequently launched its first commercial power meter a handful of years later and was further popularised when American cyclist Greg Lemond apparently used one for his training to help prepare for…https://www.precisionhydration.com/us/en/performance-advice/performance/injury-rehab-cycle-solutionshttps://www.precisionhydration.com/us/en/performance-advice/performance/injury-rehab-cycle-solutionsTue, 29 Mar 2022 00:00:00 GMTBeing sidelined by injury can be an incredibly frustrating time for athletes. Not being able to train and race, sometimes with a mysterious onset and an even more ambiguous recovery time, can leave you in a world of doubt. For some of us, we'll take some time out, get back to feeling good, only to then be struck by the injury again, thus beginning a seemingly relentless cycle.  But with over 70% of trail running injuries being due to overuse rather than due to an acute event, it's possible to…https://www.precisionhydration.com/us/en/performance-advice/performance/resistance-training-benefits-for-runnershttps://www.precisionhydration.com/us/en/performance-advice/performance/resistance-training-benefits-for-runnersMon, 28 Mar 2022 00:00:00 GMTWhen we think about starting a training program for a running-based goal, some athletes don’t often think about including specific strength-based resistance training to help. It’s more likely that our planning phase (if there’s a plan at all) will consist of programming progressive distances, times, tempo runs, sprints and intervals all based around running... and maybe an odd stretching session here and there. Resistance training should be an integral part of any well-rounded training program…https://www.precisionhydration.com/us/en/performance-advice/performance/optimal-temperature-for-sports-racing-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/optimal-temperature-for-sports-racing-performanceTue, 15 Mar 2022 00:00:00 GMTThe 2017 World Cross Country Championships held in Uganda were about as far from optimal race conditions as you can get. Female athletes in the under 20’s race were hauled away on stretchers and in the men’s event, Joshua Cheptegei went from enjoying a 12-second lead to staggering around the course as the extreme heat took its toll. As the saying goes, ‘Mother Nature can be a cruel mistress’. But she can also provide conditions that help you produce your very best. So, what do those conditions…https://www.precisionhydration.com/us/en/performance-advice/nutrition/fasted-training-fat-burning-overviewhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/fasted-training-fat-burning-overviewTue, 15 Mar 2022 00:00:00 GMTIf you hang around with endurance athletes for long enough, you’re likely to meet men who openly talk about shaving their legs and you’ll almost certainly hear some chat about ‘fasted training’, ‘training low’ or ‘fat burning sessions’. What do these phrases actually mean? Whilst the exact techniques and strategies may differ slightly, they all essentially focus on deliberately limiting carbohydrate intake before or during workouts in the hope that this will increase positive training…https://www.precisionhydration.com/us/en/performance-advice/performance/sub7-sub8-long-distance-triathlon-record-attempthttps://www.precisionhydration.com/us/en/performance-advice/performance/sub7-sub8-long-distance-triathlon-record-attemptThu, 10 Mar 2022 00:00:00 GMTSport has consistently challenged the perceptions of what the human body is capable of. A prime example of this is the famed run of Roger Bannister in May 1954 when he became the first to go under the 4-minute mark for the mile. Once the barrier had been breached for a feat that experts had previously considered impossible, the floodgates opened and it took just 46 days for the record to be broken again.  More recently, the INEOS 1:59 challenge pushed the boundaries of what had seemed possible…https://www.precisionhydration.com/us/en/performance-advice/performance/finding-motivation-for-training-after-a-rough-patchhttps://www.precisionhydration.com/us/en/performance-advice/performance/finding-motivation-for-training-after-a-rough-patchTue, 01 Mar 2022 00:00:00 GMTThe last three years have been tough for many reasons and have inevitably led to some of us going through rough patches where we've struggled to find motivation for training.  This article isn't about avoiding those rough patches but rather facing them head on and applying a few principles for developing habits that can help you emerge from a difficult period...  The Mosquito Effect It can be tricky to see your way out of a rough patch. You look for big actions that can make a big difference but…https://www.precisionhydration.com/us/en/performance-advice/performance/jake-best-world-record-attemptshttps://www.precisionhydration.com/us/en/performance-advice/performance/jake-best-world-record-attemptsTue, 01 Mar 2022 00:00:00 GMTHow do you prepare your mind, body, and hydration & fueling strategy for five world record attempts in the space of a month? We spoke to Jake Best as he bids to set the fastest times running off-road in standard UK military kit for the 5km, 10km, half-marathon and full-marathon distances, as well as the furthest distance ever completed in 24 hours, all while carrying 40lbs on his back... Hi Jake, what inspired you to take on this huge challenge of attempting to break five world records over…https://www.precisionhydration.com/us/en/performance-advice/motivation/our-big-hairy-audacious-goals-for-2022https://www.precisionhydration.com/us/en/performance-advice/motivation/our-big-hairy-audacious-goals-for-2022Tue, 22 Feb 2022 00:00:00 GMTEach year we all choose a 'Big Hairy Audacious Goal' to take us firmly out of our comfort zone and push us to the next level in our training. We've locked in our challenges for '22 and I've recommended articles from our growing Knowledge Hub to help each of the crew smash theirs... "Got roped into the ballot for UNBOUND Gravel 100 by Seano, then he didn't get selected, so I'm off to Kansas on my own. 😂  I'm a complete *Gravel *newbie, so this'll be quite the challenge!" Recommended read: Our…https://www.precisionhydration.com/us/en/performance-advice/interview/ultraman-uk-champion-landing-overlandhttps://www.precisionhydration.com/us/en/performance-advice/interview/ultraman-uk-champion-landing-overlandSun, 20 Feb 2022 00:00:00 GMTUltraman UK champion Alvaro de la Camara Martin reached out to us for help with his fueling and hydration strategy ahead of his latest challenge – cycling 1,560km non-stop from London, England, to the iconic La Bicicleta Café in Madrid, Spain. Alvaro completed the ride in aid of the charity ELLA’s and we caught up with him to find out how he prepared his body and mind for sleep deprivation during nearly 60 hours in the saddle… Right, the first thing I’ve got to ask is how you coped without sleep…https://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-runshttps://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-runsTue, 01 Feb 2022 00:00:00 GMTGetting your fuelling and hydration strategy right on race day is crucial if you want to perform at your best during a run. Here's some advice to help you nail your plan, including a guide to what'll be available at the feed stations on course... 10km For shorter runs, your main aim should be to get to the start line optimally fueled and hydrated because it's likely that you’ll be racing on stored energy and dehydration is rarely an issue in an event of this length. Because of this, your plan…https://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-triathlonshttps://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-triathlonsTue, 01 Feb 2022 00:00:00 GMTFuelling and hydration are often referred to as the “4th discipline” of triathlon because getting this aspect of your race right is crucial if you want to perform at your best. Here's some advice to help you nail your strategy on race day, including a guide to what'll be available at the feed stations on course... Starter Tri / Super Sprint For shorter triathlons, your main aim should be to get to the start line optimally fueled and hydrated because it's likely that you’ll be racing on stored…https://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-aquabikehttps://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-aquabikeTue, 01 Feb 2022 00:00:00 GMTGetting your fuelling and hydration strategy right on race day is crucial if you want to perform at your best during an aquabike event. Here's some advice to help you nail your plan, including a guide to what'll be available at the feed stations on course... Sprint aquabike For shorter races, your main aim should be to get to the start line optimally fueled and hydrated because it's likely that you’ll be racing on stored energy and dehydration is rarely an issue in an event of this length…https://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-aquathlonhttps://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-aquathlonTue, 01 Feb 2022 00:00:00 GMTGetting your fuelling and hydration strategy right on race day is crucial if you want to perform at your best during an aquathlon event. Here's some advice to help you nail your plan, including a guide to what'll be available at the feed stations on course... Sprint aquathlon For shorter races, your main aim should be to get to the start line optimally fueled and hydrated because it's likely that you’ll be racing on stored energy and dehydration is rarely an issue in an event of this length…https://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-swimshttps://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-swimsTue, 01 Feb 2022 00:00:00 GMTHydration and fuelling isn't something that immediately comes to mind when thinking about swimming because eating and drinking isn't something we tend to do when we're actually in the water. (Unless you're yet to perfect your technique and you're taking in plenty of lovely sea/river water...). But starting well fuelled and hydrated is crucial to performing at your best, particularly during longer swims. It's obvious that you'll be burning energy during your swim but, whilst you might not notice…https://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-duathlonshttps://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-duathlonsTue, 01 Feb 2022 00:00:00 GMTGetting your fuelling and hydration strategy right on race day is crucial if you want to perform at your best during a duathlon. Here's some advice to help you nail your plan, including a guide to what'll be available at the feed stations on course... Sprint distance For shorter duathlons, your main aim should be to get to the start line optimally fuelled and hydrated because it's likely that you’ll be racing on stored energy and dehydration is rarely an issue in an event of this length…https://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-cyclinghttps://www.precisionhydration.com/us/en/performance-advice/events/fuelling-castle-race-cyclingTue, 01 Feb 2022 00:00:00 GMTGetting your fuelling and hydration strategy right on race day is crucial if you want to perform at your best during a bike race. Here's some advice to help you nail your plan, including a guide to what'll be available at the feed stations on course... 90k Failing to fuel and hydrate appropriately is a leading cause of underperformance in sportives. Your plan should focus on ensuring that you take in enough carbohydrate, fluid and sodium to fuel the work required and keep you hydrated. These…https://www.precisionhydration.com/us/en/performance-advice/performance/dougal-allan-dealing-with-setbacks-in-sporthttps://www.precisionhydration.com/us/en/performance-advice/performance/dougal-allan-dealing-with-setbacks-in-sportFri, 28 Jan 2022 00:00:00 GMTWhen I’m dealing with setbacks, someone telling me “remember, if it were easy, everyone would do it” can really grind my gears. It doesn’t offer a solution to the problem at hand.  But when I take a step back I can appreciate that they're trying to offer a sense of perspective. After all, if endurance sports were easy to train for and the events offered a guarantee of success, more people would be cashing in on the physical and mental benefits of racing ultra marathons and triathlons.   But…https://www.precisionhydration.com/us/en/performance-advice/hydration/training-your-gut-to-consume-more-fluidhttps://www.precisionhydration.com/us/en/performance-advice/hydration/training-your-gut-to-consume-more-fluidWed, 26 Jan 2022 00:00:00 GMTIn response to our athlete case studies which analyse fluid, sodium and carb consumption during various endurance events, people often ask how some athletes can routinely tolerate drinking considerably more than 500ml (~16oz) of fluid per hour when competing.  So, let’s dive in and see what the science says… How much do elite athletes drink during competitions? We can see from the data we’ve collected in our case studies that 63% of the triathletes we’ve studied have consumed more than 500ml…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-be-a-faster-cyclisthttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-be-a-faster-cyclistMon, 17 Jan 2022 00:00:00 GMTIn 1994, Graeme Obree successfully broke the world hour record on a homemade bicycle he’d put together with leftover scrap and some old bearings from a washing machine. Despite race officials attempting to block him intermittently as he rode around the track and the governing body trying to legislate him back into obscurity, this was a man who had the foresight to focus on the problem associated with going as fast as possible on a bike and the instincts to know how best to find a solution, no…https://www.precisionhydration.com/us/en/performance-advice/events/2022-unusual-endurance-eventshttps://www.precisionhydration.com/us/en/performance-advice/events/2022-unusual-endurance-eventsWed, 12 Jan 2022 00:00:00 GMTWe’re all familiar with the notion that a New Year can provide us with an opportunity to reset, refresh and refocus. For some, that new found motivation can begin to wane by mid-February if there isn’t something exciting on the horizon to provide the impetus to get out there and train. So, if you’re in the market for a unique challenge this year, why not give one of these events a try… Hourglass - Mad Hatter Sports Events When: 20th February 2022 Where: Cornwall, UK Website: Mad Hatter Sports…https://www.precisionhydration.com/us/en/performance-advice/interview/steven-dowd-endurow-challengehttps://www.precisionhydration.com/us/en/performance-advice/interview/steven-dowd-endurow-challengeTue, 04 Jan 2022 00:00:00 GMTEnduRow Challenge founder Steven Dowd was regularly using his 10-mile commute to work as an opportunity to get some cycling miles in his legs ahead of the 100-mile Ride London event in 2016. Until one fateful morning, Steven’s life was changed forever. He hit a barrier, went over the handlebars and suffered an incomplete spinal cord injury which left him instantly paralysed. Five years on, Steven tells us how hard work, support and goal-setting have helped him achieve his first 100-miler…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-pace-a-marathon-pacing-strategyhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-pace-a-marathon-pacing-strategyMon, 06 Dec 2021 11:00:00 GMTWe largely live in a 'more is better' world. Certainly in the world of endurance sport, athletes are going longer and longer. #Ultralife is the up and coming hashtag it seems. But not so long ago, the marathon was seen as the king of run races. With millions of people running marathons nowadays, the achievement perhaps doesn’t attract the same awe as it once did, but it’s still one heck of an achievement (not to mention a fantastic feeling) to complete a marathon. The challenge for most marathon…https://www.precisionhydration.com/us/en/performance-advice/performance/christmas-day-training-riskshttps://www.precisionhydration.com/us/en/performance-advice/performance/christmas-day-training-risksMon, 06 Dec 2021 10:00:00 GMTChristmas Day is obviously a big day for many reasons, not least marking some major milestones. Beyond the respective religious traditions, William the Conqueror was crowned king on Xmas Day in 1066, whilst Sir Tim Berners-Lee used the festive period to power up the first ever web page which subsequently got its first hit around Xmas Day in 1990. Sporting-wise, it’s infamous for a few more, with decathlete Daley Thompson quoted as turning December 25th into a training rampage over his imaginary…https://www.precisionhydration.com/us/en/performance-advice/interview/simon-johns-world-record-indoor-rowhttps://www.precisionhydration.com/us/en/performance-advice/interview/simon-johns-world-record-indoor-rowMon, 06 Dec 2021 00:00:00 GMTWhat does it take to row for 24 hours straight? We sat down with Simon Johns to find out after he set an astonishing new world record for distance completed during a 24-hour solo indoor row, completing 302.5km and smashing a 15-year record by 22km... Simon, congratulations on setting a new world record! Hopefully the DOMS aren't too severe. How did you prepare for this gruelling challenge? I was averaging around 120km, which equates to around 8 hours, of rowing per week during the second…https://www.precisionhydration.com/us/en/performance-advice/performance/endurance-athlete-support-teamhttps://www.precisionhydration.com/us/en/performance-advice/performance/endurance-athlete-support-teamMon, 22 Nov 2021 00:00:00 GMT"Who’s on your team?” Whenever I pose this question to my coached athletes, I’m initially met with a baffled look. “Erm, coach, you realise triathlon is an individual sport, right?” I suppose many endurance sports are a solo pursuit when you’re doing battle on the race course, but the journey to the start line is far from a lone endeavour. When you consider how many bumps we encounter on the road to our race goals, it would be some sort of miracle to make it completely under our own steam. How…https://www.precisionhydration.com/us/en/performance-advice/performance/damian-hall-endurance-sports-latecomer-successhttps://www.precisionhydration.com/us/en/performance-advice/performance/damian-hall-endurance-sports-latecomer-successMon, 22 Nov 2021 00:00:00 GMTMy first foray into organised running events since school came at the 2011 Half Marathon, when I was 35 years old. My mediocre finishing time of 1 hour and 40 minutes gave no indication that I’d be representing Great Britain five years later. When I then ran my first marathon in 2012, in an only very slightly less mediocre time of 3 hours and 17 minutes, the GB trail running team selectors weren’t scanning the ‘Power of 10’ rankings to establish who this extraordinary breakthrough athlete was…https://www.precisionhydration.com/us/en/performance-advice/performance/gravel-racing-beginners-guidehttps://www.precisionhydration.com/us/en/performance-advice/performance/gravel-racing-beginners-guideMon, 25 Oct 2021 00:00:00 GMT“Aren’t gravel bike events just a mountain bike course, ridden using cyclocross bikes for the same length of time as a road race?” To be honest, 12 months ago, that’s pretty much exactly what I thought. However, for those that may have missed it, gravel riding has rapidly become the newest major trend in cycling. Having a bike and taking to the trails and paths has become a symbolic representation of adventure and escapism from the increasingly busier roads. Don’t be fooled though, whilst the…https://www.precisionhydration.com/us/en/performance-advice/nutrition/female-athlete-carbohydate-fueling-requirementshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/female-athlete-carbohydate-fueling-requirementsTue, 19 Oct 2021 00:00:00 GMTAs I discussed in a previous article, there isn’t sufficient evidence to support adjusting your hydration strategy based on your sex alone. The optimal approach is a personalised one based on other factors such as your sweat rate, age and environmental conditions. But, what about energy needs? Do women have different fueling requirements to men? Or is this another area of performance that’s driven more by your individual physiology and circumstances. Let’s find out...  The lack of data from…https://www.precisionhydration.com/us/en/performance-advice/motivation/how-to-decide-whether-to-dns-did-not-starthttps://www.precisionhydration.com/us/en/performance-advice/motivation/how-to-decide-whether-to-dns-did-not-startMon, 18 Oct 2021 00:00:00 GMTDiscretion is the better part of valour. Good luck to anyone trying to remind British triathlon star Chrissie Wellington of that proverb when she was aiming to win her 4th IRONMAN World Championship title in 2011. Having won on Ali’i Drive in ‘07, ‘08 and ‘09, she was in amazing shape during the build-up to the race, setting MDot and Iron-distance world best times earlier in the season, before disaster seemingly struck. She came off her bike during one of her final training rides, exactly…https://www.precisionhydration.com/us/en/performance-advice/interview/karen-weekes-atlantic-ocean-rowing-solohttps://www.precisionhydration.com/us/en/performance-advice/interview/karen-weekes-atlantic-ocean-rowing-soloFri, 15 Oct 2021 00:00:00 GMTDr Karen Weekes is perhaps one of the more remarkable adventurers you’re yet to hear of. Karen boasts an impressive CV of endurance feats, having sailed across the Atlantic, cycled across Canada and kayaked around Iceland.  And she's now aiming to become the first Irish female to row solo, 3,000 miles across the Atlantic Ocean.  Whilst preparing her nutrition and hydration for up to 90 days at sea, Karen was introduced to Precision Fuel & Hydration by Irish Rugby’s Head Nutritionist Ruth Wood…https://www.precisionhydration.com/us/en/performance-advice/motivation/how-to-avoid-a-dns-dnfhttps://www.precisionhydration.com/us/en/performance-advice/motivation/how-to-avoid-a-dns-dnfMon, 11 Oct 2021 00:00:00 GMTKnowing when to quit a race or cancel it before you reach the start line is tough, yet it’s a skill that reinforces your strengths as an athlete. It’s about level-headed risk management and is as much to do with your mind, as it is your body... Self-awareness Aside from the obvious glitches such as major injury or illness, making the decision to DNS (did not start) or DNF (did not finish) comes down to having the right resources and support network, being self-aware and maintaining a healthy…https://www.precisionhydration.com/us/en/performance-advice/motivation/when-to-dnf-not-finish-training-session-or-racehttps://www.precisionhydration.com/us/en/performance-advice/motivation/when-to-dnf-not-finish-training-session-or-raceMon, 20 Sep 2021 00:00:00 GMTEvery training session and every race presents a unique opportunity. The purpose of an easy recovery run differs of course to that of a hard set of hill reps, but they each have their own benefit in the scheme of things. However, one good (or bad) workout doesn’t define our position in the sport. Multiple sessions across weeks and months do.  Consistency is really what matters. To be consistent we need to be healthy and we need to avoid serious injuries. It’s often underwhelming to see what a…https://www.precisionhydration.com/us/en/performance-advice/motivation/damian-hall-utmb-psychology-dnfhttps://www.precisionhydration.com/us/en/performance-advice/motivation/damian-hall-utmb-psychology-dnfMon, 20 Sep 2021 00:00:00 GMTI DNF'd (Did Not Finish) at the 105-mile Ultra-Trail du Mont-Blanc (UTMB), the de facto world championships of trail-ultramarathon running. After nine years in the sport and around 50 ultra-distance races and challenges, it was the first time I'd quit. I’ve completed UTMB four times, the 260-mile Spine Race twice, set records on the Paddy Buckley Round in winter (solo), the 185-mile Coast to Coast route and the 630-mile South West Coast Path (please indulge me while I say these things out loud…https://www.precisionhydration.com/us/en/performance-advice/performance/chafing-and-blister-prevention-in-sporthttps://www.precisionhydration.com/us/en/performance-advice/performance/chafing-and-blister-prevention-in-sportThu, 16 Sep 2021 00:00:00 GMT'Get comfortable with being uncomfortable’ is a bumper sticker slogan that most endurance athletes can relate to. Pain is viewed as part and parcel of sport, particularly in ultra and adventure events.  Scientific evidence suggests that well-trained endurance athletes learn to tolerate pain for longer than non-athletes, which probably makes sense when you consider how much time we spend pushing ourselves outside our comfort zone. The pain caused by endurance sport manifests in many ways but a…https://www.precisionhydration.com/us/en/performance-advice/interview/kimberley-barfoot-brace-12-hour-tt-recordhttps://www.precisionhydration.com/us/en/performance-advice/interview/kimberley-barfoot-brace-12-hour-tt-recordTue, 14 Sep 2021 00:00:00 GMTKimberley Barfoot-Brace reached out to let us know that she had Precision Fuel & Hydration electrolytes in her bottles when she covered 278.49 miles to become the British National 12-hour Time Trial Champion and National Veteran 12-hour TT record holder. We spoke to Kimberley, a self-confessed raver-turned-IRONMAN athlete, to find out how she's gone from buying her first bike six years ago to a record-breaking cyclist... Hi Kimberley, we were stoked to hear about your success, although I…https://www.precisionhydration.com/us/en/performance-advice/motivation/maintain-longevity-motivation-for-sporthttps://www.precisionhydration.com/us/en/performance-advice/motivation/maintain-longevity-motivation-for-sportTue, 07 Sep 2021 00:00:00 GMTI spent some time researching the oldest athletes to have ever competed in professional sport and I was frankly staggered by what I found. Pro boxers at 60, soccer players in their 70’s and if you can believe it, Sobieslaw Zasada, a Polish rally driver, was a whopping 91 and still putting his cars sideways. Hell, you’re as much racing the undertaker as you are the competitors around you by that point. It’s not so much their results that I find so fascinating though, it’s how and why they manage…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-carb-load-before-a-racehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-carb-load-before-a-raceTue, 31 Aug 2021 00:00:00 GMTIn the days leading up to a race, I'll add extra potatoes, rice and pasta to my meals. My non-sporting friends assume this form of feasting is a result of my previous student lifestyle where it's vital to make the most of every feeding opportunity at all-you-can-eat buffets, but fellow endurance athletes will recognise the tell-tale signs of carbohydrate-loading. Carb-loading is a well-known tactic used by endurance athletes. In our Fueling Survey, 62% of respondents told us that they carb…https://www.precisionhydration.com/us/en/performance-advice/hydration/tennis-hydration-fueling-recommendationshttps://www.precisionhydration.com/us/en/performance-advice/hydration/tennis-hydration-fueling-recommendationsMon, 30 Aug 2021 00:00:00 GMTHaving worked with numerous tennis players over the years, we've seen how important proper hydration and fueling is because tennis can be such a high-intensity sport that's often played in hot conditions and for long durations. We've explored some of the most prominent scientific literature and served up recommendations for tennis players who are looking to refine their on-court hydration and fueling strategy... Why hydration matters for tennis players Every athlete sweats differently. These…https://www.precisionhydration.com/us/en/performance-advice/nutrition/dougal-allan-pro-athlete-gut-traininghttps://www.precisionhydration.com/us/en/performance-advice/nutrition/dougal-allan-pro-athlete-gut-trainingFri, 13 Aug 2021 00:00:00 GMTAs an athlete, you quickly realise that if you stress a muscle (say for example your quadriceps while cycling) often enough, it will change over time. It might grow bigger, change shape and perhaps feel firmer to touch. Muscles are an obvious example of the relationship between stress and adaptation given they’re on display and easily observable. The truth is, our entire physiology is ever-evolving and adapting to its environment all the time, including our gut. Amazing then that ‘gastric…https://www.precisionhydration.com/us/en/performance-advice/performance/sport-technology-innovations-and-ethicshttps://www.precisionhydration.com/us/en/performance-advice/performance/sport-technology-innovations-and-ethicsWed, 11 Aug 2021 00:00:00 GMTBritish Cycling’s pursuit of ‘marginal gains’ and the success they enjoyed at the 2008 and 2012 Olympic Games has been well documented. However, many of us can get caught up in the search for our own 'marginal gains' by agonising over the best choices of kit, tech and equipment. Some are good choices, some are bad, and some merely fads. My own questionable decision to race IRONMAN South Africa in 2006 in a full silver wetsuit whilst the other 2,000 competitors merely wore the conventional…https://www.precisionhydration.com/us/en/performance-advice/interview/gabor-faldum-olympics-long-distance-racinghttps://www.precisionhydration.com/us/en/performance-advice/interview/gabor-faldum-olympics-long-distance-racingTue, 10 Aug 2021 00:00:00 GMTPro triathlete Gabor Faldum finished 16th at the 2016 Olympics in Rio and had high hopes of going even better at Tokyo. However, a mixture of disappointing form and bad luck meant that Gabor missed out on the chance to represent Hungary at the 2020 Games. We spoke to him to find out where it went wrong, what he learned from missing out on his 'A' race for the year, and how he rediscovered his motivation to return to racing... Hi Gabor, after finishing in the top-20 of the men's triathlon at…https://www.precisionhydration.com/us/en/performance-advice/events/future-of-utmb-ironmanhttps://www.precisionhydration.com/us/en/performance-advice/events/future-of-utmb-ironmanMon, 09 Aug 2021 00:00:00 GMTAfter 18 months of races being cancelled, postponed and reorganised, what a relief it is to see the return of the Ultra-Trail du Mont Blanc. For trail runners, this is our Mecca. This is a pilgrimage that, since it’s conception in 2003, thousands of trail runners from all over the word have made. But what makes this race so special, why does it attract the biggest names in trail running and what does the future hold for this legendary race? What is UTMB? There have been other races that…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-train-your-guthttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-train-your-gutFri, 30 Jul 2021 00:00:00 GMTWorking out how much carbohydrate you need per hour is critical if you want to perform at your best during endurance events lasting more than about 60-90 minutes. You can use our free Fuel & Hydration Planner to give you a ballpark idea of how much you’re likely to need for your next event if you’re not yet sure.  Many athletes, especially those who are aiming to compete at a high level, are surprised by just how much carbohydrate the science and anecdotal reports from elite athletes suggest is…https://www.precisionhydration.com/us/en/performance-advice/nutrition/dougal-allan-ironman-fueling-nutrition-hydration-strategyhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/dougal-allan-ironman-fueling-nutrition-hydration-strategyThu, 22 Jul 2021 00:00:00 GMTWe are evolving beings. No, I’m not pulling a quote from Charles Darwin’s ‘On the Origin of Species’. I’m referring to the way we evolve through experience and refine how our body and mind interact. As an endurance athlete, I’ve certainly evolved my understanding of what my body is telling me at different stages of a season, a training week or during a specific race scenario. What I may have once perceived as ‘good fueling’, I may now see as inadequate. Or what I may have considered signs of…https://www.precisionhydration.com/us/en/performance-advice/interview/mike-ellicock-south-down-ways-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/mike-ellicock-south-down-ways-trainingTue, 20 Jul 2021 00:00:00 GMTMike Ellicock took on the 'South Downs Way Double' - a 200-mile cycle challenge that includes 22,000ft of elevation and opening 20 gates, all to be completed in under 24 hours. On 21st May 2021, Mike clocked the 2nd fastest time ever for the challenge - 15 hours, 55 minutes and 3 seconds. We wanted to find out how the 45-year-old manages his training volume for such an epic challenge and so we spoke to Mike about finding a work-life-training balance... Hi Mike, let's start with your training…https://www.precisionhydration.com/us/en/performance-advice/performance/3-ways-to-mentally-adapt-heat-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/3-ways-to-mentally-adapt-heat-trainingWed, 14 Jul 2021 00:00:00 GMT'Squelch', a wonderful word used to describe the noise of something wet being squashed. Growing up in South West Wales, I got used to the squelching of my shoes as I ran through the inevitable rainstorm encountered on even the shortest of runs. Now living in Dubai, you get used to the squelching noise around 30-40 minutes into a run, but for a very different reason - my socks and shoes are saturated with sweat rather than rain. 30°C (or 86°F) of temperature difference but the same outcome for…https://www.precisionhydration.com/us/en/performance-advice/performance/age-aging-performance-declinehttps://www.precisionhydration.com/us/en/performance-advice/performance/age-aging-performance-declineFri, 09 Jul 2021 00:00:00 GMTWe're all told at some point in time that we can no longer play the children's game, we just don't... we don't know when that's gonna be. Some of us are told at 18, some of us are told at 40... but we're all told. From the film ‘Moneyball’. For me, this quote from one of my favourite films pretty much encapsulates my own personal panic on the subject of aging and competitive sport. You probably don’t need me to tell you that at some point, it’s going to become painfully obvious that you’re…https://www.precisionhydration.com/us/en/performance-advice/performance/japan-olympic-marathon-ekidenhttps://www.precisionhydration.com/us/en/performance-advice/performance/japan-olympic-marathon-ekidenTue, 06 Jul 2021 00:00:00 GMTJapan has a long, proud tradition of marathon running, winning nine Olympic medals down the years, including the women’s gold at both the 2000 Games in Sydney and the 2004 event in Athens. In more recent years, Japan has had to play third fiddle in the marathon rankings behind Kenya and Ethiopia, but it still produces far more top road runners than any other nation. In 2021, for example, 42 Japanese marathoners went under 2 hours 10 minutes at the Lake Biwa Marathon - which is not even Japan’s…https://www.precisionhydration.com/us/en/performance-advice/interview/pro-triathlete-adam-bowden-performance-tipshttps://www.precisionhydration.com/us/en/performance-advice/interview/pro-triathlete-adam-bowden-performance-tipsThu, 01 Jul 2021 00:00:00 GMTWe caught up with professional triathlete Adam Bowden after he enjoyed a couple of weeks to remember. Adam was celebrating tying the knot with his long-term partner Rhian before he postponed their honeymoon to race IRONMAN Bolton, where he finished in the top-five. We asked Adam for 5 of his top tips for training and performance... Hi Adam, you changed coaching set-up during the off-season. So, what's been the biggest change to your training regime since the change? Now that I’m being coached…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-pace-an-ultra-racehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-pace-an-ultra-raceMon, 28 Jun 2021 00:00:00 GMTHow do you pace an ultra race? I get asked this question by my coaching clients a lot. It’s both a really important and tricky question to answer succinctly. Ultimately, pacing an ultra well is difficult but I have four mantras I like to follow... Why is pacing an ultra more difficult? First the semi-obvious stuff. Ultramarathons are mostly not like road marathons, where you know that if you can dial into say a 6-min/mile pace and hold it, your time will be 2:37. Ultras come in all shapes and…https://www.precisionhydration.com/us/en/performance-advice/nutrition/final-pre-exercise-meal-carb-intakehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/final-pre-exercise-meal-carb-intakeTue, 08 Jun 2021 00:00:00 GMTDeciding how to approach nutrition in the few hours before a training session or race is one of the great fueling challenges for athletes. To help you hone your own pre-workout food intake, I've drawn on my MANY years of experience of honing my own strategy and looked at what scientific evidence says about what, how much and when you should eat before exercise... Should you eat immediately before exercise? I’m definitely a “Lark” to use a term borrowed from Matthew Walker’s brilliant book ‘Why…https://www.precisionhydration.com/us/en/performance-advice/interview/premier-league-footballers-wolves-endurance-athletes-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/interview/premier-league-footballers-wolves-endurance-athletes-recoveryFri, 04 Jun 2021 00:00:00 GMTWe caught up with Dr Mayur Ranchordas, the Head Nutritionist for Wolverhampton Wanderers, to identify areas of performance where endurance athletes can learn from Premier League footballers. Mayur discusses the challenges of getting fuel on board during games, post-match nutrition and recovery... Hi Mayur, you’re a keen triathlete and work with Premier League footballers on a daily basis, so you're well placed to answer our burning question - 'what can triathletes learn from pro footballers…https://www.precisionhydration.com/us/en/performance-advice/interview/leadville-trail-marathon-customer-success-storyhttps://www.precisionhydration.com/us/en/performance-advice/interview/leadville-trail-marathon-customer-success-storyTue, 01 Jun 2021 00:00:00 GMTWe love receiving emails from athletes who use Precision Fuel & Hydration products and we were stoked to hear about Chris Justice's success story at the Leadville Trail Marathon. Chris got in touch after struggling with hydration issues over longer-distances in the past and his story is our June 2021 TriumPH of the Month... Dear Greg, Sean and Team, I wanted to update you on my use of Precision Hydration over the weekend at the Leadville Trail Marathon... My ultra background For a quick…https://www.precisionhydration.com/us/en/performance-advice/interview/tom-crossland-run-to-refuge-interviewhttps://www.precisionhydration.com/us/en/performance-advice/interview/tom-crossland-run-to-refuge-interviewMon, 17 May 2021 00:00:00 GMTUltrarunner Tom Crossland is gearing up to run 1,900 miles – the equivalent of a touch under 73 marathons - around the coast of England and Wales to raise funds for TRIBE Freedom Foundation. Tom’s upcoming feat of physical endurance to help raise awareness of human trafficking and modern slavery is all the more impressive as he suffers from a form of Cerebral Palsy called hemiplegia, which affects the left side of his body. Rather than seeing his condition as a disability, Tom tells us how his…https://www.precisionhydration.com/us/en/performance-advice/hydration/gatorade-gx-sweat-patch-reviewhttps://www.precisionhydration.com/us/en/performance-advice/hydration/gatorade-gx-sweat-patch-reviewFri, 07 May 2021 00:00:00 GMTLast updated: May 2021 We've been thoroughly testing Gatorade's Gx Sweat Patch since it was launched and have shared our thoughts on its utility here. We'll continue to update this post periodically as we use more patches and gather more data and experience with them. Our assumption is that you probably have a decent idea of what the Gx Sweat Patch is and what it aims to achieve, if not exactly how it works. If so, you're likely here because you want to know if it's something you can use to…https://www.precisionhydration.com/us/en/performance-advice/nutrition/6-common-athlete-nutrition-fueling-fails-mistakeshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/6-common-athlete-nutrition-fueling-fails-mistakesMon, 03 May 2021 00:00:00 GMTFor athletes, fueling your hardest training sessions and races is a major piece of the performance puzzle. But sometimes the pieces just don’t seem to fit together, and if this happens it can be troublesome. Recognising the common mistakes in your fueling plan ahead of time can help to make the puzzle easier to solve and thankfully most of these errors are easy enough to remedy... Not enough carb Not taking enough carbohydrate is the number one fueling mistake on the list for good reason. It’s…https://www.precisionhydration.com/us/en/performance-advice/nutrition/precision-hydration-fuel-mission-statementhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/precision-hydration-fuel-mission-statementFri, 30 Apr 2021 00:00:00 GMTWe get it. You’re wondering why a company originally called Precision Hydration is talking to you about fueling. To really understand why it makes total sense, you need to know how we've evolved over the years… Why we got into hydration and how Precision Fuel & Hydration evolved We got into the performance hydration business after our co-founder Andy’s hydration issues led him to discover and take a sweat test. That confirmed his suspicions that he was a very salty sweater so he was able to get…https://www.precisionhydration.com/us/en/performance-advice/nutrition/preparing-fueling-nutrition-plan-for-ultra-racinghttps://www.precisionhydration.com/us/en/performance-advice/nutrition/preparing-fueling-nutrition-plan-for-ultra-racingMon, 26 Apr 2021 00:00:00 GMTUltra coach and podcast host Jason Koop (whose show I’ve been on in the past to chat about hydration) famously described ultrarunning as ‘an eating contest on the go’. That was presumably to stress the vital role that adequate fueling and hydration play in determining success in very long races… Whilst it would be wrong to pretend that fueling shorter duration activities (less than 6 hours in this context) is entirely straightforward, there are undoubtedly fewer variables to consider in, say, a…https://www.precisionhydration.com/us/en/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hourhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hourMon, 26 Apr 2021 00:00:00 GMTIt’s often claimed that the maximum hourly carbohydrate intake that can be tolerated during exercise without causing stomach upset is ~90 grams per hour, but there's been a growing trend for athletes to report consuming more than this supposed 90g ceiling. We take a look at whether more than 90g per hour can be tolerated and whether it's beneficial to your performance... How athletes consume 90g of carbs per hour Athletes generally achieve this 90g of carbs per hour by ingesting glucose and…https://www.precisionhydration.com/us/en/performance-advice/nutrition/energy-product-carb-types-reviewhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/energy-product-carb-types-reviewWed, 21 Apr 2021 00:00:00 GMTEvery so often there’s lots of buzz around an exciting new fueling product for athletes that has a revolutionary formula or ingredient that’s definitely going to dramatically improve your performance. The new product is often launched with claims that the formulation optimises the delivery of energy to your body, perhaps through the slow-release of more complex carbs, or by speeding up the rate at which the products are processed by your gut. ‘SuperStarch’. ‘Cluster Dextrin™’. ‘Hydrogel…https://www.precisionhydration.com/us/en/performance-advice/performance/pregnant-athletes-training-hours-advicehttps://www.precisionhydration.com/us/en/performance-advice/performance/pregnant-athletes-training-hours-adviceWed, 21 Apr 2021 00:00:00 GMTA study published in 2019 investigated how taking part in gruelling endurance challenges like the Tour de France, an IRONMAN and Race Across the USA affects the human body and found that one of the toughest challenges you can participate in is carrying a baby in your womb for 9 months. What does that mean for expectant mums who want to train whilst pregnant? Is it safe? How much is too much? Let’s take a look... Comparing pregnancy with endurance events The study focused on the Basal Metabolic…https://www.precisionhydration.com/us/en/performance-advice/nutrition/can-you-train-your-guthttps://www.precisionhydration.com/us/en/performance-advice/nutrition/can-you-train-your-gutMon, 19 Apr 2021 00:00:00 GMT‘Gut distress’ is the #1 reason for DNF (Did Not Finish) outcomes in endurance sports, with high-carb intakes reportedly the main cause. If you’ve struggled with GI issues before, it’s easy to think of your gut as something that’s fickle and sensitive and that this is ‘just the way it is’. Sometimes it can feel like your options are: Fuel less and chance running out of energy and becoming dehydrated Fuel more and risk an upset stomach But, despite the link between higher carb intakes and…https://www.precisionhydration.com/us/en/performance-advice/interview/pro-athletes-training-volume-changes-during-pregnancyhttps://www.precisionhydration.com/us/en/performance-advice/interview/pro-athletes-training-volume-changes-during-pregnancyMon, 19 Apr 2021 00:00:00 GMTMove over IRONMAN events and ultramarathons, a study exploring the limits of human endurance found that one of the most extreme experiences a person can endure is pregnancy. Michelle Heneghan knows all about the challenges of both endurance sport and pregnancy after she turned pro as a triathlete in 2020 before welcoming baby Fiadh into the world in February 2021. Fellow pro triathlete Mary Robbins is continuing to train during the second trimester of her pregnancy, so we caught up with the two…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-choose-energy-format-gels-chews-bars-drinkshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-choose-energy-format-gels-chews-bars-drinksWed, 14 Apr 2021 00:00:00 GMTWhen it comes to working out your fueling strategy for endurance events, understanding how much carbohydrate you need to ingest per hour to sustain peak performance should be your Number 1 concern. Everything else lags someway behind in terms of importance, so if you’re not sure about your carb numbers yet, consider working those out by using the Fuel & Hydration Planner before you go much further. Once you’ve got a handle on how much you need (in terms of grams of carb per hour), the next…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hourhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hourFri, 09 Apr 2021 00:00:00 GMTWhen it comes to powering high intensity endurance exercise, carbohydrate is the main source of fuel used by your body. But how much carb do you need to consume to perform at your best? This is the fundamental question to answer when working out your fueling strategy for races and key training sessions. Despite this being so critical, it’s surprising how many athletes lack a clear picture of what their carb intake should be… Getting your priorities straight The confusion around how much…https://www.precisionhydration.com/us/en/performance-advice/hydration/2019-doha-world-champs-study-hydration-strategies-and-cooling-tactics-for-hot-weatherhttps://www.precisionhydration.com/us/en/performance-advice/hydration/2019-doha-world-champs-study-hydration-strategies-and-cooling-tactics-for-hot-weatherWed, 07 Apr 2021 00:00:00 GMTIn 2019, a group of researchers assessed the effectiveness of hydration and cooling techniques amongst marathon runners and race-walkers at the IAAF World Champs in Doha, where athletes were exposed to temperatures of up to 31°C (88°F) and 75% humidity. The study's findings were published in the British Journal of Sports Medicine and the results aligned with what we, at Precision Fuel & Hydration, have found to be true when working with athletes who compete in the heat. With that said, I…https://www.precisionhydration.com/us/en/performance-advice/hydration/dougal-allan-recovery-cramping-improved-by-sodiumhttps://www.precisionhydration.com/us/en/performance-advice/hydration/dougal-allan-recovery-cramping-improved-by-sodiumWed, 31 Mar 2021 00:00:00 GMTAround this time every year, I start to reflect on the New Zealand race season and my brain does its default thing of weighing up what worked well and where the opportunities to improve lie. For context, I usually see the ‘NZ multisport race season’ as existing between the months of October and March. So for me this meant my season effectively began with the Motu Challenge in Opotiki and finished (rather unexpectedly after I was called up as a late injury replacement) with the GODZone Adventure…https://www.precisionhydration.com/us/en/performance-advice/performance/ultra-running-hill-training-tipshttps://www.precisionhydration.com/us/en/performance-advice/performance/ultra-running-hill-training-tipsTue, 30 Mar 2021 00:00:00 GMTI'm lucky enough to work with lots of different runners each year. Most of that work is either leading people in the mountains or preparing people for mountain races, and one question crops up more than any other during our breathless conversations: “how do I get better at running in the hills?”. How to train for hill races If I'm feeling particularly facetious then my answer to anyone who’s looking for advice on improving their hill running would be, “go and run in the hills…”. For those of us…https://www.precisionhydration.com/us/en/performance-advice/performance/rowing-machine-technique-and-workoutshttps://www.precisionhydration.com/us/en/performance-advice/performance/rowing-machine-technique-and-workoutsWed, 24 Mar 2021 00:00:00 GMTI come from a rowing background so I could be accused of bias here, but I think the rowing machine is a phenomenal piece of kit, capable of withstanding the test of time while also staying fresh. Unlike treadmills, the rowing machine design has remained fairly consistent with the standard-issue Concept 2 being the choice of almost every gym and rowing club. I often wonder why the humble rowing machine is left unattended when large queues form for the more popular treadmills, bikes and cross…https://www.precisionhydration.com/us/en/performance-advice/interview/sam-appleton-gravel-bike-cross-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/sam-appleton-gravel-bike-cross-trainingWed, 10 Mar 2021 00:00:00 GMTWhilst 2020 and the lack of racing caused by the pandemic was a drag for many athletes, pro triathlete Sam Appleton used that time as an opportunity to add variety to his training by enjoying "soul filling" activities rather than chasing watts. Sam hit his local Colorado trails on a gravel bike and rode for the love of it. Despite the less focused approach Sam found he still maintained a good level of fitness but had a renewed sense of mental freshness. We caught up with the 15-time IRONMAN 70.…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-avoid-injuries-during-ultra-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-avoid-injuries-during-ultra-trainingMon, 01 Mar 2021 00:00:00 GMTThis is probably the stupidest thing I’ve ever written (and there’s a fair bit of competition for that prize). I recently realised I've been uninjured for four years, which is pretty rare in a sport where 100-mile training weeks are as popular as 100-mile races up and down mountains (or more recently for me, 261 miles through Pennine bogs). The old adage about pride before a fall is ringing so loudly in my ears as I type, that it feels inevitable my legs will drop off as soon as I've finished…https://www.precisionhydration.com/us/en/performance-advice/interview/adam-bowden-pro-triathlete-training-planhttps://www.precisionhydration.com/us/en/performance-advice/interview/adam-bowden-pro-triathlete-training-planWed, 24 Feb 2021 00:00:00 GMTAdam Bowden has excelled in many sports en route to becoming a world-class triathlete. A national-level swimmer and county soccer player in his younger days, Adam represented England in the 3,000m steeplechase at the 2006 Commonwealth Games. Adam has since turned his attention to swim-bike-run to great effect and we chatted to the newest member of Team Precision Fuel & Hydration to talk about his career path and his training plan for IRONMAN 70.3 racing... Hi Adam, many of our readers won't be…https://www.precisionhydration.com/us/en/performance-advice/interview/mauricio-mendez-xterra-world-champion-training-planhttps://www.precisionhydration.com/us/en/performance-advice/interview/mauricio-mendez-xterra-world-champion-training-planMon, 22 Feb 2021 00:00:00 GMTSince being crowned the 2016 XTERRA World Champion, Mauricio Méndez has won The Patagonman Xtreme Triathlon and stood on the top step of the podium at three IM 70.3 races. It hasn't been an easy rise to the top though as an injury caused Mau to endure an extended break from training and racing, even before the pandemic put things on hold for athletes around the world. Still only 25 years of age, we caught up with the newest member of Team Precision Fuel & Hydration to find out how he's…https://www.precisionhydration.com/us/en/performance-advice/performance/sleep-deprivation-affects-on-health-and-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/sleep-deprivation-affects-on-health-and-performanceMon, 22 Feb 2021 00:00:00 GMTHaving grown up in the world of competitive swimming, I’m no stranger to the pain of 5am alarm calls, early morning training sessions and the need for at least one cup of coffee to help me function. In my mind, there’s no doubt that a few too many late night - early morning combos and the resultant lack of sleep (particularly during my university days) will have contributed to a few below-par sessions, but what would have happened to my performance if I’d endured poor sleep quality on a…https://www.precisionhydration.com/us/en/performance-advice/interview/zachary-josie-fastest-dwarf-on-earthhttps://www.precisionhydration.com/us/en/performance-advice/interview/zachary-josie-fastest-dwarf-on-earthMon, 15 Feb 2021 00:00:00 GMTAge-group triathlete Zachary Josie was born with Ellis-van Creveld syndrome - a type of dwarfism that's characterized by short limbs and an abnormal development of bones. We caught up with Zach to find out how the improvements he's made to his equipment, technique and training structure has led to him earning the moniker of 'Fastest Dwarf On Earth'... Hey Zach, great to catch up with you. Firstly, how did the 'Fastest Dwarf on Earth' title come about? The incident when I was first called "The…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-taper-before-a-racehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-taper-before-a-raceThu, 11 Feb 2021 00:00:00 GMTTaper (verb): to diminish towards the end In a sports setting, a taper refers to a phase of reduced training load that you might undertake in the lead up to an important competition. The purpose of this taper is to optimise competition performance by reducing the negative impact of daily training (i.e. accumulated fatigue) without suffering a loss of the training adaptations (i.e. detraining) you’ve spent many weeks or months gaining. With well-planned training, by the time you start…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-avoid-bonks-hunger-flats-hunger-knockshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-avoid-bonks-hunger-flats-hunger-knocksThu, 11 Feb 2021 00:00:00 GMT‘Bonking’. ‘Hunger flats’. ‘Hunger knocks’. ‘Hitting the wall’. Whatever you call them, they suck, so I’ve pulled together a guide to what your body goes through when it’s depleted of glycogen, with some practical advice on the different things you can do to avoid it ever happening again... What actually happens when you ‘bonk’? How much would you pay for this can of Coke, Webber? £10, £20, £50? During a training camp for racing drivers in the late ‘90s, I remember lightly teasing soon-to-be…https://www.precisionhydration.com/us/en/performance-advice/performance/examples-of-race-tapershttps://www.precisionhydration.com/us/en/performance-advice/performance/examples-of-race-tapersThu, 11 Feb 2021 00:00:00 GMTTapering to reach a peak for a specific event is often described as both an art and a science. Abby has covered the current scientific consensus on tapering and, while I certainly wouldn’t describe myself as an ‘artist’ of any sort, I’ve summarised a couple of very different tapering experiences I had when building up to my ‘A’ races in 2003 and 2005 in order to provide an anecdotal perspective on the subject. The two tapers preceding these races were fundamentally different in many ways but…https://www.precisionhydration.com/us/en/performance-advice/motivation/bhagshttps://www.precisionhydration.com/us/en/performance-advice/motivation/bhagsFri, 05 Feb 2021 00:00:00 GMTWhilst he doesn't have it trademarked, a good mate of ours Matt Dixon (world renowned endurance coach and host of the excellent Purple Patch podcast) can often be heard extolling the virtues of having a BHAG in your life. If you're not up on the acronym this is a 'Big Hairy Audacious Goal'; something to take you firmly out of your comfort zone and push you to the next level. Given everything that's going on in the world, it'd be easy to talk ourselves into avoiding that this year, but as a team…https://www.precisionhydration.com/us/en/performance-advice/nutrition/what-to-eat-during-an-ultramarathonhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/what-to-eat-during-an-ultramarathonThu, 04 Feb 2021 00:00:00 GMTThere are several clichés about ultramarathon running - a massive beard is mandatory, you need to run 200 training miles every week, and races are basically eating competitions with a little light exercise thrown in. Ok, one of those is mostly true... The moment I knew I’d love the sport of ultramarathons was when I arrived at my first aid station. It was like a children’s birthday party but all the kids had run off: a smorgasbord of sandwiches, cake, chocolate, cola, crisps, fruit (largely…https://www.precisionhydration.com/us/en/performance-advice/performance/bone-stress-injuries-preventionhttps://www.precisionhydration.com/us/en/performance-advice/performance/bone-stress-injuries-preventionWed, 03 Feb 2021 00:00:00 GMTInjuries are a common and frustrating component of sport for many endurance athletes unfortunately, but there are ways that runners and triathletes can reduce the risk of suffering bone stress injuries... What are bone stress injuries? Bone stress injuries (BSI) are common amongst runners. In fact, 0.7-20% of all sports medicine injuries that present to clinicians are reportedly bone stress injuries  (Bennell, et al 1999). For triathletes, it's common to experience bone stress in the lower…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-prepare-for-your-first-zwift-racehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-prepare-for-your-first-zwift-raceMon, 01 Feb 2021 00:00:00 GMTWith the cancellation and postponement of real racing, early 2021 felt like the right time to try out a virtual biking burn-up on Zwift. For those contemplating their first race on Zwift, it feels fair to pass on the advice learned from the experience. I am now, writing this, a two-race "veteran". Well, three races if you count the one I crashed in... So, as a relatively inexperienced Zwifter in general and less so as a racer, I’m going to pass on what I’ve learned so far.  Check…https://www.precisionhydration.com/us/en/performance-advice/gear/trainer-road-reviewhttps://www.precisionhydration.com/us/en/performance-advice/gear/trainer-road-reviewMon, 01 Feb 2021 00:00:00 GMTChoosing the indoor training platform that's right for you will be influenced by factors such as personal preference, fitness levels, what you're training for, cost, and the ('Big Hairy Audacious') goals you're hoping to achieve this year. Precision Fuel & Hydration's Sean O'Mahony is an experienced hand when it comes to working hard in his 'pain cave' and he's put all of those hours of indoor training to good use by reviewing the TrainerRoad platform... The evolution of indoor cycling Things…https://www.precisionhydration.com/us/en/performance-advice/performance/plantar-fasciitis-symptoms-and-treatmenthttps://www.precisionhydration.com/us/en/performance-advice/performance/plantar-fasciitis-symptoms-and-treatmentMon, 01 Feb 2021 00:00:00 GMTPlantar fasciitis is one of the most common orthopaedic complaints and so I thought it was important to explore the potential treatments for an injury that is prevalent amongst distance runners and athletes who spend long periods on their feet... What is the plantar fascia? When referring to the plantar fascia, most people are referencing the thick web-like ligament (bone to bone) which anchors at the heel and fans out to the metatarsal heads at the front of the foot.  This essential part of…https://www.precisionhydration.com/us/en/performance-advice/interview/hydration-for-motorsport-with-james-courtneyhttps://www.precisionhydration.com/us/en/performance-advice/interview/hydration-for-motorsport-with-james-courtneyMon, 01 Feb 2021 00:00:00 GMTAustralian racing car driver James Courtney has achieved a hell of a lot during his career - from being crowned the Junior Karting World Champion to winning the Formula A title and an Australian Supercars Championship. James also happens to have Precision Hydration in his bottles, so we caught up with the star of the Tickford Racing Team to find out why hydration is so important for motorsport drivers... Hi James, this is your 16th season in the Aussie Supercars Championship, what's been the…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-athletes-use-carbohydrates-or-fat-to-fuel-exercisehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-athletes-use-carbohydrates-or-fat-to-fuel-exerciseMon, 25 Jan 2021 00:00:00 GMTIngesting carbohydrates has long been known to improve endurance performance, primarily during events lasting longer than 45 minutes. But there was a backlash against carbohydrate fueling a few years' ago, alongside the emergence and growth in popularity of the concept of using fat as the primary fuel for endurance. This debate drove a wedge between those who are resolutely ‘pro carb’ and those who fervently practice Low Carb, High Fat diets (LCHF). This blog looks at why the topic is so…https://www.precisionhydration.com/us/en/performance-advice/interview/hydration-and-nutrition-for-denis-rankin-roundhttps://www.precisionhydration.com/us/en/performance-advice/interview/hydration-and-nutrition-for-denis-rankin-roundMon, 25 Jan 2021 00:00:00 GMTPH Ambassador John Miskimmin and his teammate Aaron Woodman completed the epic Denis Rankin Winter Round in 19 hours in December 2020 - setting the second fastest time ever for a winter round of the 90km route in the process. John took on the challenge after his physio had told him that he couldn't be called a "real runner" until he'd completed the Rankin Round (and its 6,500m of ascent) in the Mourne Mountains.  So, we caught up with John to find out how what it takes to prepare to become a…https://www.precisionhydration.com/us/en/performance-advice/hydration/when-should-you-use-caffeine-during-exercisehttps://www.precisionhydration.com/us/en/performance-advice/hydration/when-should-you-use-caffeine-during-exerciseFri, 22 Jan 2021 00:00:00 GMTCaffeine is a go-to supplement for athletes across many sporting disciplines, thanks to its proven and legal performance-enhancing effects (the World Anti-Doping Agency approved its use in sport in 2004). It especially lends itself to enhancing endurance performance but are athletes using it effectively? And if you aren’t using caffeine already, should you be? Caffeine's drawbacks and benefits For many people, a caffeinated drink is the only way to get the day started on the right footing. For…https://www.precisionhydration.com/us/en/performance-advice/interview/pro-triathlete-india-lee-training-planhttps://www.precisionhydration.com/us/en/performance-advice/interview/pro-triathlete-india-lee-training-planFri, 22 Jan 2021 00:00:00 GMTIndia Lee is the latest pro triathlete to join the Precision Hydration team and we spoke to India to find out what she's focusing on in training after making the move from Olympic-distance triathlons to IRONMAN 70.3... Hey India, welcome to Team PH! You've made the step up to middle-distance racing recently, so what have been the key changes you’ve made to your training program since moving to 70.3 distances? I’m being coached by Rhys Davey, and have been since moving to Bath 3 years ago…https://www.precisionhydration.com/us/en/performance-advice/nutrition/what-is-orthorexiahttps://www.precisionhydration.com/us/en/performance-advice/nutrition/what-is-orthorexiaMon, 18 Jan 2021 10:00:00 GMTProfessional triathlete Scott Bayvel opens up about his experiences of obsessive eating after finding his eating habits were negatively affecting his ability to fuel his lifestyle as an athlete... Over the last couple of years I have been on the “Low Carb High Fat” diet bandwagon while I try to pursue my dreams of making it to the world stage as a pro triathlete. For years I thought this diet had worked for me and I thought it was the best thing I had ever been introduced to.  2020 made me take…https://www.precisionhydration.com/us/en/performance-advice/nutrition/what-is-relative-energy-deficiency-in-sporthttps://www.precisionhydration.com/us/en/performance-advice/nutrition/what-is-relative-energy-deficiency-in-sportMon, 18 Jan 2021 00:00:00 GMTAnyone who has observed the damage that a typical group of endurance athletes can inflict on an ‘all-you-can-eat’ buffet could be forgiven for thinking that underfueling won't be much of an issue for this particular subset of the population. However, the issue of athletes not consuming enough calories and nutrients to support the demands of their training and competitions is a common and very serious problem. It has become a key area of study within the sports nutrition and medicine community…https://www.precisionhydration.com/us/en/performance-advice/interview/benefits-of-cross-country-skiing-for-cross-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/benefits-of-cross-country-skiing-for-cross-trainingMon, 04 Jan 2021 00:00:00 GMTBernie Shrosbree served in the Royal Marines' Special Forces Unit for 16 years and has enjoyed a wide and varied career in sport; he competed in biathlon, represented the GB Nordic team, captained the British triathlon team and competed at the Commonwealth Games in Auckland in 1990, while he was also a three-time winner of the UK's Survival of the Fittest TV contest in the mid-1980s. So, who better to ask about the value of cross training than the Performance Coach who has put the likes of Mark…https://www.precisionhydration.com/us/en/performance-advice/hydration/can-youth-athletes-use-precision-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/can-youth-athletes-use-precision-hydrationThu, 10 Dec 2020 00:00:00 GMTWe’re regularly asked by parents and coaches whether Precision Fuel & Hydration electrolyte drinks can be used safely by younger athletes. The answer is yes but context is key. It’s important to appreciate that there are big differences in the hydration needs of an aspiring youth athlete who’s approaching full physical maturity compared to a young child who simply takes part in recreational sport for fun. ‘Youth athlete’ or a ‘child playing sport’? The key differences These days, the lines…https://www.precisionhydration.com/us/en/performance-advice/interview/atlantic-rowing-race-preparationhttps://www.precisionhydration.com/us/en/performance-advice/interview/atlantic-rowing-race-preparationFri, 04 Dec 2020 00:00:00 GMTThe 3,000-mile Atlantic Rowing Challenge is a mental battle as much as a physical one. Competitors are stuck in the cramped surroundings of their boat for the best part of 40 days and will be at the mercy of the weather and sea conditions. The fact that more people have climbed Mount Everest than have rowed an ocean gives you an idea of the size of the task. So, we spoke to Keith Burnet of the Fitter Planet Team to find out how they're preparing for the upcoming Atlantic Rowing Race... Hi…https://www.precisionhydration.com/us/en/performance-advice/gear/how-to-prepare-your-kit-for-marathon-des-sableshttps://www.precisionhydration.com/us/en/performance-advice/gear/how-to-prepare-your-kit-for-marathon-des-sablesMon, 23 Nov 2020 00:00:00 GMTMost multi-stage events have mandatory kit lists, which can be both extensive and expensive, meaning lots of research – great news for gear geeks – and hiding your credit card statements from your partner. Joking aside, it can be tempting to think you need to break the bank by buying lots of shiny new kit, so I've tried to save your wallet (and your relationship) by outlining the basics of preparing your kit for a multi-day event...  Feet first: what should you wear?  Firstly, that pack and…https://www.precisionhydration.com/us/en/performance-advice/nutrition/self-sufficient-nutrition-triathlonhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/self-sufficient-nutrition-triathlonSun, 22 Nov 2020 00:00:00 GMTI've emphasised to the athletes that I've worked with this year that they should try to stay positive and use their time without races to focus on the factors of performance and training that they can control. It's an ideal opportunity to measure your sweat rate, develop skills in weaker disciplines and refine your nutrition strategy for racing in the "new normal"... Key considerations for racing in the "new normal" Some athletes have been fortunate enough to return to racing in the "real world…https://www.precisionhydration.com/us/en/performance-advice/interview/hms-oardacious-atlantic-rowing-challenge-mindsethttps://www.precisionhydration.com/us/en/performance-advice/interview/hms-oardacious-atlantic-rowing-challenge-mindsetMon, 16 Nov 2020 00:00:00 GMTEighteen months of hard work paid off for four Royal Navy officers as HMS Oardacious completed the Talisker Whisky Atlantic Challenge, rowing 2,550 nautical miles from the Canary Islands to Antigua in 37 days, 6 hours and 40 minutes. We spoke to the team’s captain Hugo Mitchell-Heggs to find out how the team prepared mentally and physically for the daunting challenge of rowing non-stop across the Atlantic Ocean… Hi Hugo, you must have seen some pretty tough conditions during your 10 years in the…https://www.precisionhydration.com/us/en/performance-advice/hydration/do-you-sweat-when-you-swimhttps://www.precisionhydration.com/us/en/performance-advice/hydration/do-you-sweat-when-you-swimMon, 16 Nov 2020 00:00:00 GMTA question often asked by my swimmer and non-swimmer friends alike is “do you even sweat when you swim?”. The short answer is “yes, you do”. Rather than leave the conversation there, it’s worth exploring how you sweat when you’re immersed in water and how you can manage your hydration strategies for pool and open water swimming… Do you sweat when you swim?  The primary purpose of sweating is to regulate your body temperature, whether you’re on dry land or surrounded by a body of water. Whenever…https://www.precisionhydration.com/us/en/performance-advice/performance/risks-of-athletes-using-painkillers-nsaidshttps://www.precisionhydration.com/us/en/performance-advice/performance/risks-of-athletes-using-painkillers-nsaidsMon, 09 Nov 2020 00:00:00 GMTPrecision Fuel & Hydration’s Athlete Support Manager JP recently laced up his trainers for a tough coastal marathon in North Devon. A grumbling from his Achilles heel meant he was forced to ease off the running during the four weeks leading up to race-day and it prompted him to make an uncharacteristic, anxiety-driven decision on the morning of the event. On the way to the start of the race, JP nipped into a local shop, bought a packet of ibuprofen and popped a couple en route. His thought…https://www.precisionhydration.com/us/en/performance-advice/performance/james-negative-race-experience-with-nsaidshttps://www.precisionhydration.com/us/en/performance-advice/performance/james-negative-race-experience-with-nsaidsSun, 08 Nov 2020 00:00:00 GMTI’m writing this off the back of my third DNF in 15 years of competitive endurance sports. The first was from hypothermia, the second was due to an on-going injury in a race that I probably shouldn’t have started, and this one, well, this was 100% self-inflicted due to an anxiety-driven decision. I’ve been dipping my toes in the ultra/trail running world for a while now and I had big plans to do some pretty epic events this year until coronavirus intervened and race plans seemed even less…https://www.precisionhydration.com/us/en/performance-advice/hydration/pre-race-overdrinking-and-the-riskshttps://www.precisionhydration.com/us/en/performance-advice/hydration/pre-race-overdrinking-and-the-risksWed, 04 Nov 2020 00:00:00 GMTNervously drinking too much plain water before a race and then standing in the queue for the porta-potty may seem like a harmless, albeit annoying, act. But in this misguided attempt to stay well hydrated, some athletes can put themselves at risk of low blood sodium levels, otherwise known as hyponatremia. An extreme case of overdrinking Hyponatremia occurs when sodium and fluid in the body are out of balance. In other words, there’s either too much water or not enough sodium in your blood. It…https://www.precisionhydration.com/us/en/performance-advice/interview/heat-acclimation-winter-training-tipshttps://www.precisionhydration.com/us/en/performance-advice/interview/heat-acclimation-winter-training-tipsMon, 02 Nov 2020 00:00:00 GMTParalympian Crystal Lane-Wright only took up competitive cycling when she was 24 but she's since won a World Championship title, silver and bronze medals at the Rio Games, and is one of Team GB's top medal contenders for the upcoming Paralympics.  We were keen to hear more about Crystal's preparations for Tokyo after she reached out to Precision Fuel & Hydration to book a one-to-one video call to discuss her hydration strategy...  Hi Crystal, first of all, can you tell us how you went from…https://www.precisionhydration.com/us/en/performance-advice/interview/aussie-rules-strength-rehabhttps://www.precisionhydration.com/us/en/performance-advice/interview/aussie-rules-strength-rehabMon, 02 Nov 2020 00:00:00 GMTCorey Green was a gifted Aussie Rules player with a promising future in his younger days but a serious ankle injury set him on a different career path as he's now the Managing Director of the Athletic Institute, which is home to the Precision Fuel & Hydration Sweat Test Centre in Perth. A keen triathlete who's ranked in the top-100 in his age-group in Australia, Corey is also the Head Strength and Conditioning Coach at West Perth Football Club where he oversees all things performance. With…https://www.precisionhydration.com/us/en/performance-advice/performance/race-planning-checklisthttps://www.precisionhydration.com/us/en/performance-advice/performance/race-planning-checklistMon, 26 Oct 2020 00:00:00 GMTBack in 2002, I set my sights on getting to the IRONMAN World Championships in Kona, Hawaii. I raced well at the only qualifying event in the UK but missed out on the solitary slot available in my category by about a minute in a 4-hour race. The result and ensuing 12 months would change how I approached racing - and specifically how I planned for racing - completely... From “winging it” to jumping “on the treadmill” It was a miserable drive home from that 2002 event. In the months that…https://www.precisionhydration.com/us/en/performance-advice/interview/how-to-prepare-a-race-checklisthttps://www.precisionhydration.com/us/en/performance-advice/interview/how-to-prepare-a-race-checklistMon, 26 Oct 2020 00:00:00 GMTAndy’s written in depth about how to put together a quality checklist when preparing for races and we’ve asked athletes with Precision Fuel & Hydration in their bottles to give us an insight into how they put their checklist for racing together… Why use a checklist as part of your pre-race preparation? 2016 Olympian and Pro triathlete Gabor Faldum: Having a checklist for my race is similar to having my first breakfast coffee in the morning - it’s essential! I have the same checklist today as I…https://www.precisionhydration.com/us/en/performance-advice/interview/liam-heath-olympics-interviewhttps://www.precisionhydration.com/us/en/performance-advice/interview/liam-heath-olympics-interviewMon, 26 Oct 2020 00:00:00 GMTGreat Britain's most successful Olympic kayaker Liam Heath has been using Precision Fuel & Hydration since his Sweat Test back in 2012 and we were delighted to make things official as he became the latest elite athlete to join the team. The 2016 Rio Gold Medallist is refining his hydration strategy in preparation for the Olympic Games in Tokyo and we caught up with him to find out how taking a step back from individual racing gave him a renewed appetite for a third Olympic Games... You’ll be…https://www.precisionhydration.com/us/en/performance-advice/hydration/non-alcoholic-beer-recovery-drinkhttps://www.precisionhydration.com/us/en/performance-advice/hydration/non-alcoholic-beer-recovery-drinkWed, 21 Oct 2020 00:00:00 GMTSince non-alcoholic beer was first invented in 1973, German beer companies have historically marketed it as the ‘car driver’s beer’ - the responsible alternative to regular beer. The initial reception to alcohol free-beer was lukewarm at best, thanks in large part to its reputation for being of poor quality and taste. This outlook has changed considerably in recent years and the market is now booming. There are more than 400 non-alcoholic beers available and, over the past decade or so, a number…https://www.precisionhydration.com/us/en/performance-advice/interview/ultrarunning-advice-damian-hallhttps://www.precisionhydration.com/us/en/performance-advice/interview/ultrarunning-advice-damian-hallWed, 21 Oct 2020 00:00:00 GMTRecord-breaking ultrarunner Damian Hall has come a long way in a very short space of time. Since running his first half marathon at the age of 36, Damian has gone on to set five Fastest Known Times over ultra distances and win the Ultra Tour Monte Rosa, as well as securing top-five finishes at UTMB and the Spine Race. We spoke to Damian after he joined Team PH to find out more about his rise in the sport and his epic achievements... Damian, you're a relative latecomer to the world of…https://www.precisionhydration.com/us/en/performance-advice/interview/sarah-crowleys-ironman-nutrition-strategyhttps://www.precisionhydration.com/us/en/performance-advice/interview/sarah-crowleys-ironman-nutrition-strategyMon, 05 Oct 2020 15:00:00 GMTPro triathlete Sarah Crowley could reflect on another hugely impressive performance after finishing second at IRONMAN® Cairns, where only a very harsh time penalty cost her the race win. The multiple IM champion's preparations had been far from ideal but Sarah executed a near-perfect performance in her homeland and she's shared her fuelling strategy for a brutally hot race in Cairns with us... Hi Sarah, it's been an "interesting" year for professional athletes and we wondered how the pandemic…https://www.precisionhydration.com/us/en/performance-advice/interview/david-cole-race-lessonshttps://www.precisionhydration.com/us/en/performance-advice/interview/david-cole-race-lessonsMon, 05 Oct 2020 00:00:00 GMTAge-group triathlete David Cole made a welcome return to racing with his first ever 70.3-distance victory at a swim-bike-run event in the Cotswolds. It was Dan's first race since COVID decimated the 2020 calendar and he outlines his experience to help fellow athletes get a sense of what to expect when they next return to racing...  David, what was your first impression of returning to racing for the first time in 2020? The racing format was certainly very different but a step in the right…https://www.precisionhydration.com/us/en/performance-advice/interview/martin-bond-channel-swim-poolhttps://www.precisionhydration.com/us/en/performance-advice/interview/martin-bond-channel-swim-poolMon, 05 Oct 2020 00:00:00 GMTWe've seen athletes react to race cancellations by creating their own unique challenges during a period that is persistently being coined "the new normal". One such athlete is Martin Bond who was due to swim the English Channel from Folkestone to Calais as part of a relay team earlier this summer but the pandemic meant the attempt was unfortunately cancelled. With the relay attempt scuppered, Martin swam the equivalent 33km distance of the Channel solo in a swimming pool in Dubai for charity…https://www.precisionhydration.com/us/en/performance-advice/interview/allan-hovda-nutrition-hydration-24-hour-recordhttps://www.precisionhydration.com/us/en/performance-advice/interview/allan-hovda-nutrition-hydration-24-hour-recordMon, 28 Sep 2020 00:00:00 GMTWe've seen a rise in the number of Fastest Known Time (FKT) and 'Furthest Distance' attempts during 2020 as athletes have attempted to make up for the lack of racing by finding creative ways of inventing their own competitions. Allan Hovda - a three-time Norseman Extreme Triathlon winner - got in on the act in July as he took on the 24-hour cycling distance record attempt. His primary goal was to beat the Norwegian record of 767km but he hoped to ride at least 800km. Prior to the attempt…https://www.precisionhydration.com/us/en/performance-advice/hydration/australian-runner-cramping-success-storyhttps://www.precisionhydration.com/us/en/performance-advice/hydration/australian-runner-cramping-success-storyMon, 28 Sep 2020 00:00:00 GMTHaving struggled with cramps at an ultra race last year, keen runner Daniel Murray took an Sweat Test with Precision Fuel & Hydration Sweat Test Officer Shane Hanna in Sydney to see if he could get to the bottom of his issues with cramp. Armed with the knowledge that he loses more than 1,300mg of sodium per litre of sweat and with PH electrolytes in his bottles, Daniel headed into the 50k Elephant Trail Race with a renewed sense of optimism. We caught up with Daniel to hear how his race went and…https://www.precisionhydration.com/us/en/performance-advice/performance/menstrual-cycle-affect-training-and-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/menstrual-cycle-affect-training-and-performanceMon, 28 Sep 2020 00:00:00 GMTThe average woman will have around 480 periods during her lifetime. And even though it's a normal part of life for around half of the world's population, the menstrual cycle remains a taboo subject. The symptoms many women face each month as a result of their periods can be debilitating and affect the body in a variety of ways. It's fair to assume that those symptoms will have a significant impact on a female athlete's ability to perform.  But, how does the menstrual cycle affect an athlete's…https://www.precisionhydration.com/us/en/performance-advice/hydration/extreme-dehydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/extreme-dehydrationTue, 22 Sep 2020 00:00:00 GMTWe've written about how much dehydration an athlete can tolerate before performance suffers, but what happens when things go dreadfully wrong for an individual and they end up extremely dehydrated? We consider two infamous instances of extreme dehydration... Survival Story #1: The 1994 Marathon des Sables A person who has a pretty good idea of the fine margins between life and death when it comes to dehydration is Mauro Prosperi, the man famous for getting lost in the Sahara Desert during the…https://www.precisionhydration.com/us/en/performance-advice/hydration/electrolyte-drinks-for-potshttps://www.precisionhydration.com/us/en/performance-advice/hydration/electrolyte-drinks-for-potsFri, 18 Sep 2020 00:00:00 GMTShortly after launching the Precision Fuel & Hydration product range in 2011, we started receiving emails and calls from people suffering with a condition called POTS. Most of them were very interested in PH 1000 and PH 1500 - the drinks in our range that contain the highest levels of sodium. POTS in this context is the acronym for ‘Postural Orthostatic Tachycardia Syndrome’ - which is characterised by an abnormal increase in heart rate after sitting up or standing and is associated with many…https://www.precisionhydration.com/us/en/performance-advice/interview/age-group-lessons-from-helvellynhttps://www.precisionhydration.com/us/en/performance-advice/interview/age-group-lessons-from-helvellynThu, 17 Sep 2020 00:00:00 GMTIt's obviously been a tough year for athletes as race plans have gone awry but there was a welcome return to racing for several triathletes with Precision Fuel & Hydration in their bottles at the Helvellyn Triathlon in September. We spoke to pro triathletes about the race that saw women start 28:03 ahead of the men and the allocation of prize cheques were determined by how athletes crossed the line, regardless of gender. We caught up with top Age-Grouper Joanne Clarke to hear about her…https://www.precisionhydration.com/us/en/performance-advice/performance/helvellyn-return-to-racinghttps://www.precisionhydration.com/us/en/performance-advice/performance/helvellyn-return-to-racingFri, 11 Sep 2020 00:00:00 GMTSeveral triathletes using Precision Fuel & Hydration products made a welcome return to racing at the Helvellyn Triathlon in September and it turned out to be a brutal reintroduction to competitive action as the undulating course, biting wind and driving rain were a sharp reminder that the British summer is coming to a close. We caught up with pro triathletes Ruth Astle - who finished 2nd in the women's division - Tara Grosvenor - who was two spots behind Ruth in 4th - and Fergus Roberts to find…https://www.precisionhydration.com/us/en/performance-advice/motivation/helvellyn-triathlon-future-racinghttps://www.precisionhydration.com/us/en/performance-advice/motivation/helvellyn-triathlon-future-racingFri, 11 Sep 2020 00:00:00 GMTWhen the clock struck midnight on New Year's Eve of 2019, there can't be too many pro triathletes who'd have thought that they'd have to wait until September for their first race of 2020. Several athletes with Precision Fuel & Hydration electrolytes in their bottles finally did get to a start line at the Helvellyn Triathlon recently though as the PTO stepped in to offer a $15,000 prize pot and the event offered an unusual format of racing. Rather than the usual gender-divided races, the women…https://www.precisionhydration.com/us/en/performance-advice/gear/clugs-reviewhttps://www.precisionhydration.com/us/en/performance-advice/gear/clugs-reviewFri, 11 Sep 2020 00:00:00 GMTThe team were fighting over a selection of CLUGs that landed in the office a few weeks' ago and we've asked the guys to review their CLUGs - aka "the world's smallest bike racks"...  James Phillips - Customer Service Manager, athlete and self-proclaimed "neat freak" Both myself and my partner are keen cyclists and have a number of bikes for all occasions - road, gravel and time-trial - all with differing tyre widths, so it's handy for us that CLUG's come in five different sizes. Like any bike…https://www.precisionhydration.com/us/en/performance-advice/nutrition/optimise-recovery-nutritionhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/optimise-recovery-nutritionTue, 08 Sep 2020 00:00:00 GMTYou know that feeling when you come in from a long training session and you’re ready to eat EVERYTHING in the refrigerator? That’s your body screaming at you to let you know that it needs refuelling and rebuilding after what you’ve just put it through. When you feel like you’ve earned it, it can be tempting to annihilate every piece of food you see before you. But, what you eat (and to some extent when you eat it) can have a significant influence on just how fast and effectively you recover…https://www.precisionhydration.com/us/en/performance-advice/hydration/precision-hydration-products-batch-testhttps://www.precisionhydration.com/us/en/performance-advice/hydration/precision-hydration-products-batch-testMon, 07 Sep 2020 00:00:00 GMTEvery year the World Anti Doping Agency (WADA) publishes a list of substances that are prohibited for use in sport: WADA List of Prohibited Substances and Methods. Under the World Anti-Doping Code, a ‘strict liability principle’ applies which means that athletes are entirely responsible for ANY substance found in their body, no matter how it got there. This means that even if a banned substance is ingested accidentally or unintentionally it can still result in sanctions or a ban being imposed if…https://www.precisionhydration.com/us/en/performance-advice/performance/recovery-toolshttps://www.precisionhydration.com/us/en/performance-advice/performance/recovery-toolsMon, 07 Sep 2020 00:00:00 GMTWe’ve covered the importance of the basics of nutrition, hydration and sleep for recovery in our blog - the Science of Recovery. Once you’ve got those sorted, it’s time to consider the gizmos and gadgets that claim to guarantee decreased muscle soreness and a quicker ‘bounce-back’. We take a closer look at some of the most popular recovery methods in the field, comment on the research, and weigh up what should be worth your time, effort and money. Ice baths Let’s start with the age-old classic…https://www.precisionhydration.com/us/en/performance-advice/performance/how-not-to-fail-ultra-endurancehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-not-to-fail-ultra-enduranceTue, 01 Sep 2020 15:16:00 GMTAndy recently sat down with renowned ultra-running coach and author, Jason Koop, for an episode of his Koopcast podcast. We also took the opportunity to ask for Jason's valuable insight into how to step up to ultra-endurance events and NOT fail – an approach that he was a fan of. Over to Jason and his top tips... Ultra-runners find success through a lack of failure on race day - Jason Koop Accept that training volume increase isn't linear The first thing to realise is that the training volume…https://www.precisionhydration.com/us/en/performance-advice/performance/strength-training-for-runnershttps://www.precisionhydration.com/us/en/performance-advice/performance/strength-training-for-runnersFri, 28 Aug 2020 00:00:00 GMTMost runners want to run faster, further and longer. But, could neglecting something as simple as strength training be holding you back from all of these things? Oliver McCarthy, the Head Coach at McCarthy Fitness and Wellbeing, explains who might benefit from strength training and how you can make it part of your weekly routine... What does the research say about strength training for runners? Far too commonly, there seems to be a fear of strength training amongst endurance athletes. I don’t…https://www.precisionhydration.com/us/en/performance-advice/performance/sunscreen-affect-sweathttps://www.precisionhydration.com/us/en/performance-advice/performance/sunscreen-affect-sweatTue, 25 Aug 2020 00:00:00 GMTWe all know the importance of applying sunscreen when the sun is shining and we’re exercising outdoors. But, does slapping on the sunscreen impede our ability to sweat? It’s a great question we received from a curious athlete when they emailed hello@precisionhydration.com and it was genuinely the first time we’ve been asked about the effects of sunscreen on sweat, so I just had to dive in... Why we use sunscreen In hot, outdoor conditions, humans need protection from solar radiation (i.e. the UV…https://www.precisionhydration.com/us/en/performance-advice/performance/what-is-rhabdomyolysishttps://www.precisionhydration.com/us/en/performance-advice/performance/what-is-rhabdomyolysisWed, 19 Aug 2020 00:00:00 GMTYou might have spotted pro triathlete Sam Pictor chatting to Andy about his ‘Everesting’ challenge on our YouTube channel. He felt like he’d taken a "sledgehammer to the quads" after the event, which got us talking in the office about all the times we’d experienced a similar feeling after tough races. In most cases it's a classic case of DOMS taking effect, but there's also situations where a more serious condition called rhabdomyolysis could come into play...  Most serious athletes are familiar…https://www.precisionhydration.com/us/en/performance-advice/events/race-events-during-pandemichttps://www.precisionhydration.com/us/en/performance-advice/events/race-events-during-pandemicWed, 19 Aug 2020 00:00:00 GMTThe COVID-19 pandemic has been a logistical nightmare for event organisers as there were a raft of race cancellations and postponements in the wake of lockdowns around the world.  As events begin to start up again - albeit with new restrictions to ensure social distancing - we've spoken to three event directors to find out what we should be looking for when next signing up for an event. Hi all, so what was the general feeling and response to event postponements and cancellations from your…https://www.precisionhydration.com/us/en/performance-advice/nutrition/team-sunweb-nutrition-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/team-sunweb-nutrition-hydrationWed, 12 Aug 2020 00:00:00 GMTThe UCI World Tour has returned from lockdown and Team DSM's riders have been in great form, with Michael Matthews finishing on the podium at Milan-San Remo. As an Official Partner of Team DSM, Precision Fuel & Hydration were keen to find out how the riders have adapted their nutrition and hydration practices during the pandemic, so we caught up with their Nutrition Expert Lisa Nijbroek...  Hey Lisa, it's been a testing time for everyone but how hard was it for the riders to stay focused on good…https://www.precisionhydration.com/us/en/performance-advice/interview/claire-smith-jogle-preparationhttps://www.precisionhydration.com/us/en/performance-advice/interview/claire-smith-jogle-preparationMon, 10 Aug 2020 00:00:00 GMTUltra endurance athlete Claire Smith is no stranger to "brutal" challenges, as her nickname would suggest. "Brutal Claire" is preparing to run the length of Great Britain - 875 miles from John O'Groat's to Land's End - completely unsupported and she's aiming to run ~50 miles a day in a bid to beat the current FKT of 17 days and 22 hours. We spoke to Claire to hear how she's approaching training, nutrition and recovery for her 'Brutal JOGLE'... Hi Claire, you're the only person in the UK to…https://www.precisionhydration.com/us/en/performance-advice/hydration/cold-drinks-hot-weather-performancehttps://www.precisionhydration.com/us/en/performance-advice/hydration/cold-drinks-hot-weather-performanceFri, 07 Aug 2020 00:00:00 GMTPrecision Fuel & Hydration founder and Sports Scientist Andy Blow explains what effect the temperature of a drink can have on your performance in hot conditions... Can hot drinks cool you down in hot weather? As a youngster I recall my Dad telling me to have a cup of hot tea if I ever complained about the temperature in the summer, because this would allegedly cool me down. At the time, I thought this was one of the dumbest things I’d ever heard but, as it turns out, there may be some solid…https://www.precisionhydration.com/us/en/performance-advice/performance/maintain-performance-in-extreme-heathttps://www.precisionhydration.com/us/en/performance-advice/performance/maintain-performance-in-extreme-heatWed, 05 Aug 2020 00:00:00 GMTDuring exercise, offloading metabolic heat to the environment is one of the biggest challenges the body has to overcome. Despite being well adapted, cooling in extreme environmental conditions can put an unbelievable and dangerous strain on thermoregulation. So, understanding and defining your own limits is incredibly important for any athlete wanting to perform well, and safely, in the heat. What is extreme heat?  There are two definitions of extreme heat: : A number of unusually hot days…https://www.precisionhydration.com/us/en/performance-advice/performance/wolves-fc-covidhttps://www.precisionhydration.com/us/en/performance-advice/performance/wolves-fc-covidMon, 03 Aug 2020 00:00:00 GMTIt's been a strange time for Premier League football clubs as a stop-start 2019/20 season finally concluded in July and Wolverhampton Wanderers finished in 7th place for the second season running. Precision Fuel & Hydration are the official hydration partner of Nuno Espirito Santo's men and we spoke to their Head of Nutrition, Dr Mayur Ranchordas, to find out how the players adapted to the 100-day break and changes caused by the coronavirus pandemic... Hi Mayur, it's been another fantastic - if…https://www.precisionhydration.com/us/en/performance-advice/interview/soccer-heat-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/interview/soccer-heat-hydrationMon, 03 Aug 2020 00:00:00 GMTMaltese international soccer player, Ryan Scicluna, reached out to Precision Fuel & Hydration for help with his hydration strategy when training and competing in brutally hot conditions.  With temperatures regularly pushing 36°c (97°f) in Malta, we spoke to Ryan about how he copes with the heat, his hydration strategy and to find out what endurance athletes can learn from soccer players...  Hi Ryan, let’s start with your pre-season, what does a typical day of training involve for you? In the…https://www.precisionhydration.com/us/en/performance-advice/motivation/claire-hann-injury-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/motivation/claire-hann-injury-recoveryThu, 30 Jul 2020 00:00:00 GMTThe fluctuating highs and lows of sport were brought into stark contrast for professional triathlete Claire Hann recently. Twelve months after winning her first IM 70.3 in Jonkoping, Claire suffered an ankle injury that scuppered her training plans during the pandemic-induced lockdown. Claire has written about her battles with "imposter syndrome", the frustrations of a lengthy recovery process and what she's learned from a challenging experience...  The dangers of returning from injury too soon…https://www.precisionhydration.com/us/en/performance-advice/interview/sue-reynolds-athlete-insidehttps://www.precisionhydration.com/us/en/performance-advice/interview/sue-reynolds-athlete-insideThu, 30 Jul 2020 00:00:00 GMTAmerican triathlete Sue Reynolds recently reached out to Precision Fuel & Hydration for a video call to discuss her hydration strategy for racing. Our chat with Sue revealed that her route into the world of swim-bike-run was far from straightforward.  In fact, she's written about her experiences in a book called The Athlete Inside: The Transforming Power of Hope, Tenacity and Faith.  Sue's journey has been remarkable as she went from weighing 335lbs to representing USA at the World Triathlon…https://www.precisionhydration.com/us/en/performance-advice/interview/ultra-running-with-cystic-fibrosishttps://www.precisionhydration.com/us/en/performance-advice/interview/ultra-running-with-cystic-fibrosisWed, 22 Jul 2020 00:00:00 GMTBasic fluid and electrolyte management can be a massive challenge for individuals with Cystic Fibrosis as they tend to lose huge amounts of salt in their sweat. In fact, the saltiest sweater we've ever tested has CF and his sweat came in at a whopping 2,641mg of sodium per litre of sweat (the average amongst the thousands of non-CF athletes we've tested is about 950mg/l).  Cystic Fibrosis research is a cause close to our hearts here at Precision Fuel & Hydration. The Sweat Testing kit we use at…https://www.precisionhydration.com/us/en/performance-advice/interview/allan-hovda-race-mistakeshttps://www.precisionhydration.com/us/en/performance-advice/interview/allan-hovda-race-mistakesThu, 16 Jul 2020 00:00:00 GMTPro triathlete Allan Hovda enjoyed his first race of 2020 in June as he finished 2nd in a local IRONMAN 70.3 in Norway. Not everything went to plan for the three-time Norseman winner though and we spoke to Allan to see what he learned from his return to racing...  Hi Allan, how did you feel your 'lockdown training' had prepared you for your first race of the season?  In Norway we were lucky with our lockdown restrictions regarding triathlon. No pool swimming or gym, but otherwise we could move…https://www.precisionhydration.com/us/en/performance-advice/interview/backyard-ultrahttps://www.precisionhydration.com/us/en/performance-advice/interview/backyard-ultraWed, 15 Jul 2020 00:00:00 GMTAlison Walker has achieved a great deal in ultrarunning in a very short space of time. Having taken up the sport in 2019, Alison went on to break five Malaysian records during her first 24-hour race and holds the record time (for both men and women) for the fastest 100km in Malaysia. More recently, Alison ran her first 'backyard ultra' by running for more than 24 straight hours in Victoria Park in London. We simply had to find out more... Hi Alison, you've come a long way as an ultrarunner very…https://www.precisionhydration.com/us/en/performance-advice/motivation/lockdown-trail-running-positiveshttps://www.precisionhydration.com/us/en/performance-advice/motivation/lockdown-trail-running-positivesTue, 14 Jul 2020 00:00:00 GMTIt goes without saying that lockdown restricted the way we train but it also offered an opportunity to explore and find the positives. With that in mind, I’m going to talk about a change in my personal outlook to training that I’m going to try and carry forward into the 'new normal' (I can’t believe I just said 'new normal', apologies...). What was my focus during lockdown training? We were lucky in the UK that even during the strictest phase of ‘lockdown’ we were still allowed outside to…https://www.precisionhydration.com/us/en/performance-advice/performance/vitamin-d-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/vitamin-d-performanceFri, 10 Jul 2020 00:00:00 GMTThe belief that vitamin D can aid muscle function, increase aerobic capacity, decrease recovery time, and therefore be used as an ergogenic aid by athletes is gaining traction.  As a result, there’s a growing number of athletes using vitamin D supplements in the hope that they will enhance performance. Whether this is another ‘fad’ that will pass with time remains to be seen, but it's worth exploring the research and the potential benefits… What is a vitamin? The word vitamin comes from the…https://www.precisionhydration.com/us/en/performance-advice/hydration/ph-1500-hangover-curehttps://www.precisionhydration.com/us/en/performance-advice/hydration/ph-1500-hangover-cureTue, 07 Jul 2020 00:00:00 GMTMany athletes know first-hand the misery of a hangover. We've heard tales of athletes overdoing victory celebrations, drowning sorrows or - in the case of one member of Team Precision Fuel & Hydration - drinking too much tequila at the Christmas party and stumbling 5.3 miles home before sleeping on the bathroom floor. We've received emails, reviews and feedback from athletes to say that a bottle of PH 1500 has 'cured' their hangovers. So, can our electrolyte drinks really ease your woes after a…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-master-travelling-to-raceshttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-master-travelling-to-racesFri, 19 Jun 2020 00:00:00 GMTAs a US-born triathlete who spends his time living in the UK and racing a lot in Asia, I'm often asked how I cope with all of the travel involved in my day-to-day life. I've racked up 403,000 air miles in the past four years, including 59 flight legs in 2016, and I've learned plenty about the 'dos' and 'donts' of travel whilst trotting the globe as a professional triathlete. Here are my top-five tips for optimizing your travel to races... Use apps to save on flights I’m glad I don’t keep track…https://www.precisionhydration.com/us/en/performance-advice/performance/claire-cashmore-indoor-training-sessionhttps://www.precisionhydration.com/us/en/performance-advice/performance/claire-cashmore-indoor-training-sessionTue, 16 Jun 2020 00:00:00 GMTClaire Cashmore won eight medals across four Paralympic Games, including gold at Rio 2016, during her career as a swimmer and she has since made a very successful transition into triathlon. The ITU and British Paratriathlon World Champion has shared her "favourite" indoor training session with Precision Fuel & Hydration, although Claire admits that it's very much a "love-hate" relationship with this particular session.  It's an indoor bike session at critical power, starting with 10 x 4 minutes…https://www.precisionhydration.com/us/en/performance-advice/performance/triathlete-bad-habitshttps://www.precisionhydration.com/us/en/performance-advice/performance/triathlete-bad-habitsTue, 16 Jun 2020 00:00:00 GMTDo you have any bad habits that you're looking to eradicate from your training routine? You're not alone as we spoke to five pro triathletes - Emma Pallant-Browne, Emma Jeffcoat, Ruth Astle, Mike Vulanich and Dimity-Lee Duke - to hear how their approach to training has changed over the years.  It's interesting to see how much emphasis each athlete puts on recovery and the importance of sleep...  Thanks for joining us! Let's begin by looking back at the bad habits you might have had in your…https://www.precisionhydration.com/us/en/performance-advice/performance/shin-splintshttps://www.precisionhydration.com/us/en/performance-advice/performance/shin-splintsSun, 14 Jun 2020 00:00:00 GMTIn his latest blog for Precision Fuel & Hydration, Sports Physiologist Ben Cox sheds some light on the myths surrounding shin splints by explaining what they are, what causes them and how we can treat them... As a running coach, I'm regularly asked two questions - "how do I get rid of a stitch?" and "why do I keep getting shin splints?". Considering they're both very common conditions, they're equally shrouded in mystery when it comes to cause and cure. The first thing I need to point out is…https://www.precisionhydration.com/us/en/performance-advice/performance/sarah-crowley-indoor-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/sarah-crowley-indoor-trainingTue, 09 Jun 2020 00:00:00 GMTPro IRONMAN triathlete Sarah Crowley has taken the time to talk us through her favourite indoor training session and it's one that'll definitely leave you feeling "cooked". Sarah, who has twice finished on the podium at the IRONMAN World Championships in Kona, has shared the session with us so we can add it to your training plans in the coming weeks.  Let us know how you get on with the session! Click here for a printable version of Sarah's indoor bike session.  And don't forget to check out…https://www.precisionhydration.com/us/en/performance-advice/hydration/relationship-sodium-intake-sweat-concentrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/relationship-sodium-intake-sweat-concentrationTue, 09 Jun 2020 00:00:00 GMTWe've conducted thousands of Sweat Tests over the years and one of the questions we're regularly asked is "will eating more salt result in a higher sweat sodium concentration?".  So, does more in equal more out?  There's been some interesting (and quite extreme) studies that have researched the effects of dietary salt intake upon the concentration of the sodium in your sweat and these are a great place to start looking for answers. And the big takeaway from a recent paper by Dr. Alan McCubbin…https://www.precisionhydration.com/us/en/performance-advice/nutrition/nutrition-endurance-performancehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/nutrition-endurance-performanceWed, 27 May 2020 14:32:00 GMTSuccess is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals This quote from American entrepreneur Jim Rohn was aimed at business people but struck a chord with me when thinking about fuelling for endurance athletes. It fits so well because getting your fueling and hydration strategy right isn't the mysterious art form that some people believe it to be. As Rohn's quote suggests, the key is to consistently apply the ‘basic…https://www.precisionhydration.com/us/en/performance-advice/interview/nicki-boyd-raamhttps://www.precisionhydration.com/us/en/performance-advice/interview/nicki-boyd-raamTue, 26 May 2020 10:00:00 GMTNicki Boyd had signed up for the 2020 edition of Race Across America (RAAM) and her motivation for completing the challenge was borne out of a story of devastation and inspiration as Nicki's good friend and age-group triathlete, Claire Danson, was left paralysed following a collision with a tractor while riding her bike in August 2019. Claire, who won her age group at the European Championships just two months prior to her accident, has set her sights on retraining as a paratriathlete and…https://www.precisionhydration.com/us/en/performance-advice/interview/wales-sweat-test-centrehttps://www.precisionhydration.com/us/en/performance-advice/interview/wales-sweat-test-centreTue, 26 May 2020 00:00:00 GMTGary Howells has an extensive CV in endurance sports as he's completed the Marathon des Sables, 5x IRONMANS and 15x ultra marathons. The founder of GH Run Coaching is also the owner of a small coffee business. Naturally, the team at Precision Fuel & Hydration are coffee lovers and keen endurance athletes ourselves so we were keen to find out more about Gary after he became our very first Sweat Test Officer in Wales. We caught up with Gary just a few days after he'd run 10 marathons in 10 days…https://www.precisionhydration.com/us/en/performance-advice/interview/emma-pallant-indoor-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/emma-pallant-indoor-trainingTue, 26 May 2020 00:00:00 GMTPro triathlete Emma Pallant caught up with Andy for an online video chat recently and she took the time out to share her favourite indoor training session with us. It's ominously named "the burn is real" and it's one to add to your training plan when you're next getting sweaty in your pain cave.  Emma Pallant's indoor training session:  - 30-minute nice easy warm up with some 'pick-ups' to get the HR up and ready for the main event:  - Three sets of:  1 min hard effort, 50 secs spin  1 min hard…https://www.precisionhydration.com/us/en/performance-advice/interview/eilish-mccolgan-on-nomihttps://www.precisionhydration.com/us/en/performance-advice/interview/eilish-mccolgan-on-nomiSat, 23 May 2020 00:00:00 GMTAs part of a new video series, Precision Fuel & Hydration founder Andy Blow will be sharing an online drink with our top ambassadors and first up is two-time Olympian, Eilish McColgan. Scroll down to see the full video as Andy shares an 'on-nomi' - which is a Japanese phrase for sharing a drink with friends over a virtual chat or web conference, particularly during times of self-isolation - with elite middle-distance runner Eilish during the shutdown caused by the COVID-19 pandemic. While Andy…https://www.precisionhydration.com/us/en/performance-advice/performance/yoga-breathing-for-athleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/yoga-breathing-for-athletesFri, 22 May 2020 00:00:00 GMTWe've spoken to elite athletes using Precision Fuel & Hydration products about how they've adapted their training during lockdown and it was interesting to see that several had added yoga to their training plan to help with flexibility, strength and mindfulness. Qualified yoga teacher, PT and fitness instructor, Nicole Allen, has written a special guest blog to help us understand the benefits of yogic breathing and provided us with two exercises to practice...  Introduction to yoga and breathing…https://www.precisionhydration.com/us/en/performance-advice/hydration/allan-hovda-sweat-ratehttps://www.precisionhydration.com/us/en/performance-advice/hydration/allan-hovda-sweat-rateFri, 22 May 2020 00:00:00 GMTWe've spoken to three-time Norseman Xtreme Triathlon winner, Allan Hovda, about how he refined his hydration strategy after suffering some tough results in hot conditions in the past and he's taken those refinements a step further during lockdown. Allan has been using the time on his indoor trainer to measure his sweat rate data by following the advice in our blog: how to measure your sweat rate and improve your hydration strategy. Allan has kindly taken the time to detail his sweat rate testing…https://www.precisionhydration.com/us/en/performance-advice/interview/sam-pictor-everestinghttps://www.precisionhydration.com/us/en/performance-advice/interview/sam-pictor-everestingThu, 21 May 2020 00:00:00 GMTThe concept of 'Everesting' has really taken off during lockdown as athletes attempt to conquer the equivalent height of Mount Everest by climbing 8,848 metres in one activity. It's certainly proven to be a good way of offering a new virtual race goal until real world events start again and we had to speak to triathlete Sam Pictor after he conquered his own Virtual Everest...  Hey Sam, we noticed you just completed your first Everesting Attempt on Zwift. Besides being 'stuck' with mostly…https://www.precisionhydration.com/us/en/performance-advice/interview/gordo-byrn-beliefshttps://www.precisionhydration.com/us/en/performance-advice/interview/gordo-byrn-beliefsTue, 19 May 2020 00:00:00 GMTI've been a long-time reader of Gordon Byrn's blog and have watched with interest as he transitioned from a successful career in finance to a world-class triathlete and ultra-distance champion.  Gordo now juggles finances, family, fitness, and triathlon coaching from his base in Colorado and I reached out to him to find out how his mastery of transitions (in both a sporting and life sense) have helped him navigate the pandemic... Hi Gordo, I first came across your insightful blogs in the early…https://www.precisionhydration.com/us/en/performance-advice/performance/lockdown-positiveshttps://www.precisionhydration.com/us/en/performance-advice/performance/lockdown-positivesTue, 19 May 2020 00:00:00 GMTAs part of our 'lockdown training' series, we've spoken to Precision Fuel & Hydration ambassadors about how they've changed their training plans and how they've improvised in recent weeks. In our third and final instalment, we've asked athletes about the one positive they can take from this current situation...  Hi team! It's obviously been a difficult time for people everywhere and there can be a tendency to focus on the positives of lockdown. But has there been 1 specific positive you can take…https://www.precisionhydration.com/us/en/performance-advice/gear/proviz-reflect360-reviewhttps://www.precisionhydration.com/us/en/performance-advice/gear/proviz-reflect360-reviewMon, 18 May 2020 00:00:00 GMTPrecision Fuel & Hydration's Customer Service Manager James Phillips knows his running gear. He's a keen ultra-runner and is never short of an opinion on kit, so he's the perfect man to review the Proviz REFLECT360 running jacket... The importance of reflective kit When the opportunity came up to try running in one of the ProViz running jackets, I jumped at the opportunity. I’d known of ProViz for a while, primarily for their cycling apparel and had seen many a brightly lit rider (including…https://www.precisionhydration.com/us/en/performance-advice/events/ted-ward-challengehttps://www.precisionhydration.com/us/en/performance-advice/events/ted-ward-challengeMon, 18 May 2020 00:00:00 GMTTed Ward is no stranger to endurance sports as he's a keen rugby player, sailor, cross-country runner and he's been a regular finisher of the Dorney Lake Triathlon ever since his dad, who's a multiple IRONMAN finisher himself, took him to Eton Dorney a few years ago. The 15-year-old recently took on a completely new challenge during lockdown in the UK though as he completed 19 hours of non-stop sport to help raise money for Julia's House.  Precision Fuel & Hydration spoke to Ted to hear more…https://www.precisionhydration.com/us/en/performance-advice/performance/the-stitchhttps://www.precisionhydration.com/us/en/performance-advice/performance/the-stitchMon, 18 May 2020 00:00:00 GMTMost of us will have experienced a stitch at some point during our lives. The nagging pain in your stomach, side or shoulder can often taint a good training session or race, but what causes a stitch and what can we do to get rid of them?  We've asked Sports Physiologist and running coach, Ben Cox, to shed some light on the matter...  What is a stitch? Most people who run have probably had a ‘stitch’ at one point or another. I remember getting loads as a kid, but maybe that’s just because I was…https://www.precisionhydration.com/us/en/performance-advice/hydration/ron-gordon-hyponatremiahttps://www.precisionhydration.com/us/en/performance-advice/hydration/ron-gordon-hyponatremiaWed, 13 May 2020 00:00:00 GMTTriathlete Ron Gordon learned about the dangers of hyponatremia and the importance of rehydration the hard way, and he's shared his remarkable story with us in the hope that fellow athletes can learn from his experiences... My first collapse When I awoke in the ambulance, I felt great, euphoric, warm and comfortable. The ambulance crew was less than amused and scolded me, "you have to drink something after a race, man, your blood sugar was below 2 ml/mol!”  I didn’t really know what that meant…https://www.precisionhydration.com/us/en/performance-advice/interview/lockdown-ironman-challengehttps://www.precisionhydration.com/us/en/performance-advice/interview/lockdown-ironman-challengeMon, 11 May 2020 00:00:00 GMTWe've enjoyed hearing from athletes who've adapted their training during lockdown and one of our Precision Fuel & Hydration ambassadors managed to adapt his 'racing' too as he completed an IRONMAN in his garden. Brad caught up with Stephen after the Irishman helped to raise funds for the Mayo General Hospital COVID-19 and Meals and Wheels Ballina through his 'Lockdown IRONMAN Challenge'... Morning Stephen, congratulations on completing an IRONMAN® from the relative 'comfort' of your own home…https://www.precisionhydration.com/us/en/performance-advice/motivation/exercise-anxiety-reductionhttps://www.precisionhydration.com/us/en/performance-advice/motivation/exercise-anxiety-reductionMon, 11 May 2020 00:00:00 GMTEveryone experiences feelings of anxiety at some point in their life, it’s normal. It’s one of the body’s natural responses to stress and can be characterised by a feeling of unease, worry, or fear. Anxiety is often sparked by a sudden or big change in our lives, or when we’re faced with stressful situations (sound a little familiar at the moment?). For some individuals, anxiety can be a regular, severe and unwanted part of their everyday lives and it can impede on their ability to function…https://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-sam-appletonhttps://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-sam-appletonMon, 11 May 2020 00:00:00 GMTWe're keen to get an insight into how our Precision Fuel & Hydration Ambassadors and athletes approach their training indoors and it seemed particularly relevant at the moment as we're looking to add to our own training routines. There's always a danger that training could get a little stale when training inside the confines of our 'Pain Cave' and so we caught up with pro IM 70.3 triathlete Sam Appleton to hear about his favourite indoor session on the bike. Sam outlines his VO2 Max session and…https://www.precisionhydration.com/us/en/performance-advice/performance/lockdown-improvise-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/lockdown-improvise-trainingMon, 11 May 2020 00:00:00 GMTIn the second edition of our three-part 'lockdown training' series, we spoke to Precision Fuel & Hydration ambassadors to find out how they're adapting and improvising their training in order to ensure they're staying fit... Hi again team, the lockdown has obviously been difficult for everyone, but it has provided some weird and wonderful opportunities to try new things. With that in mind, is there anything you've added to your weekly routine that you weren't previously doing in training? Two…https://www.precisionhydration.com/us/en/performance-advice/hydration/cystic-fibrosis-sweat-testhttps://www.precisionhydration.com/us/en/performance-advice/hydration/cystic-fibrosis-sweat-testTue, 05 May 2020 00:00:00 GMTThe results from the thousands of Sweat Tests that Precision Fuel & Hydration have carried out over the years has emphasised how sweat sodium concentration (ie how salty your sweat is) can vary greatly from one individual to another. Some people lose as little as 200 milligrams of sodium per litre of sweat whilst those at the top end of the scale can lose in excess of 2,000mg/l.  People with the genetic condition Cystic Fibrosis (CF) tend to be at the higher end of this scale - their sweat is…https://www.precisionhydration.com/us/en/performance-advice/interview/sophie-holmes-interviewhttps://www.precisionhydration.com/us/en/performance-advice/interview/sophie-holmes-interviewTue, 05 May 2020 00:00:00 GMTSophie Grace Holmes was born with Cystic Fibrosis - an inherited, life-threatening lung disease that comes with an average life expectancy of 37 years - but that hasn't stopped the 28-year-old completing a 100km ultramarathon, cycling the length of Great Britain, climbing to the summit of Mount Kilimanjaro, or paddleboarding 80 miles from the Bahamas to Florida. We spoke to the ultra-endurance athlete ahead of her next epic challenge to find out how she's been defying expectations and inspiring…https://www.precisionhydration.com/us/en/performance-advice/nutrition/stress-eating-habitshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/stress-eating-habitsTue, 05 May 2020 00:00:00 GMTThe regular virtual 'hangouts' during the COVID-19 lockdowns revealed that many of our team's food choices had been a bit, well, 'questionable' whilst working from home. It's nice to know that I'm not the only one on a slippery slope towards carb-rich and calorific foods, but why do times of heightened stress cause us to seek comfort in those so-called ‘bad’ foods and caffeinated liquids? The link between stress and eating behaviours The effects of stress appear to differ depending on the…https://www.precisionhydration.com/us/en/performance-advice/performance/age-group-triathlete-lockdownhttps://www.precisionhydration.com/us/en/performance-advice/performance/age-group-triathlete-lockdownTue, 05 May 2020 00:00:00 GMTWe spoke to Precision Fuel & Hydration pro triathlete Brett Halliwell about how his training has been effected by the coronavirus-induced lockdown situation and we wanted to get an age-grouper's insight as well. So, Finlay McAndrew - who went sub-9 hours at IRONMAN Barcelona in 2019 - has kindly stepped up to the plate and shown how his training plan has changed as he's using this time to focus on getting stronger and faster... Finlay McAndrew's lockdown training plan The biggest change in my…https://www.precisionhydration.com/us/en/performance-advice/performance/ph-lockdown-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/ph-lockdown-trainingMon, 04 May 2020 13:40:00 GMTAthletes around the world have had to shift their expectations and training plans in the wake of the coronavirus pandemic and the resulting social distancing measures. So, we thought we'd catch up with our Precision Fuel & Hydration athletes to see how their training has changed. In the first of a three-part lockdown training series, we've asked our ambassadors about how their current training plan compares to pre-lockdown... Hi team, hope you're all keeping well during lockdown. A lot of us…https://www.precisionhydration.com/us/en/performance-advice/performance/triathlon-lockdown-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/triathlon-lockdown-trainingMon, 04 May 2020 00:00:00 GMTWe spoke to Precision Fuel & Hydration ambassadors about how they've adapted their training in Part 1 of our 'Lockdown Training' series and we wanted to dive a bit deeper into the training plans of athletes with PH in their bottles. With that in mind, pro IRONMAN triathlete Brett Halliwell has kindly given us an insight into how his training plan has changed and how he's staying fit during the current situation... Brett Halliwell's lockdown training plan In terms of training, mine hasn't changed…https://www.precisionhydration.com/us/en/performance-advice/hydration/women-men-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/women-men-hydrationFri, 17 Apr 2020 00:00:00 GMTThe old saying goes that "men are from Mars, women are from Venus", but are we so different?  Exercise physiologist and nutrition scientist, Dr Stacy Sims, published a well-received book - Roar - that looks specifically at females in sport. Its main purpose was to debunk the perception that women are just ‘small men’ and provide a rationale for why we shouldn’t be training, fuelling and hydrating ourselves in the same way as our male counterparts. Stacy suggests females should approach hydration…https://www.precisionhydration.com/us/en/performance-advice/events/matt-baird-garden-triathlonhttps://www.precisionhydration.com/us/en/performance-advice/events/matt-baird-garden-triathlonThu, 16 Apr 2020 00:00:00 GMTPrecision Fuel & Hydration caught up with 220 Triathlon magazine's Features Editor, Matt Baird, after he took on a quite remarkable triathlon during lockdown. Matt completed a half-IRONMAN in his back garden in Bristol to help raise funds for the UK's National Health Service.  We talked to Matt to hear about the experiences, his motivations and, of course, his saddle sores... Hi Matt! There’s only one place to start really - just how bad were the DOMS after completing a half-Ironman in your back…https://www.precisionhydration.com/us/en/performance-advice/performance/science-of-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/performance/science-of-recoveryTue, 14 Apr 2020 11:07:00 GMTRecovery these days is something that athletes simply do. In the past, recovery might have consisted of taking a day off from training, but it's now something that's actively undertaken. In today’s day and age, there’s a recovery tool for every aspect of recovery - all delivered with guarantees of decreasing muscle soreness, aiding repair and facilitating a quicker bounce-back. But we're taking a step back from the recovery gadgets and gizmos for this blog and focusing on the ‘core’ recovery…https://www.precisionhydration.com/us/en/performance-advice/performance/hrvhttps://www.precisionhydration.com/us/en/performance-advice/performance/hrvTue, 14 Apr 2020 00:00:00 GMTHeart Rate Variability (HRV) probably isn't a new concept for many athletes these days, but it’s something that I’d only taken a passing interest in until recently. The reason for my apathy was that I had (wrongly) assumed it was primarily something used to monitor the effect of heavy training loads on recovery for athletes. Since I now only train a few hours per week and often without serious structure or intent, I didn't think it was a metric that would be worth me tracking nowadays. But…https://www.precisionhydration.com/us/en/performance-advice/events/garden-marathon-james-pagehttps://www.precisionhydration.com/us/en/performance-advice/events/garden-marathon-james-pageThu, 09 Apr 2020 00:00:00 GMTA runner made national headlines during the lockdown in the UK as he ran a marathon in his garden to raise money for a cancer charity. James Page had been training for 11 months for the Marathon des Sables and London Marathon, but the postponements of both races meant he needed to find a different challenge to keep his fitness ticking over. Rather than letting all of his training go to waste, James ran 873 laps of his garden to complete the 26-mile marathon distance and help him smash his…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-much-should-i-drinkhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-much-should-i-drinkTue, 07 Apr 2020 09:49:00 GMTThe answer to the question 'how much should I drink?’ isn't as straightforward as many athletes would like it to be. While hydration isn't necessarily a complex topic, there's a tendency to oversimplify hydration for exercise in one of two ways: 1. By setting yourself targets - i.e. replacing an arbitrary percentage of your estimated fluid losses or by drinking ‘X’ millilitres (or fl oz) per hour.  2. Or by ignoring any type of planning and relying solely on ‘drinking to thirst’. Now, these…https://www.precisionhydration.com/us/en/performance-advice/events/alternative-virtual-raceshttps://www.precisionhydration.com/us/en/performance-advice/events/alternative-virtual-racesTue, 07 Apr 2020 00:00:00 GMTThe coronavirus pandemic has sadly caused a raft of race cancellations and postponements, but people around the world are doing a fantastic job of finding ways to keep fit.  With that in mind, we'd like to share the 10 virtual events that will be helping to keep us fit, motivated, and sane (while observing government guidelines) during lockdown... 1. The Plan B Virtual Run Challenge With Plan A going out of the window for many of us, Find A Race have thankfully come up with a Plan B to keep us…https://www.precisionhydration.com/us/en/performance-advice/interview/on-nomi-sam-appletonhttps://www.precisionhydration.com/us/en/performance-advice/interview/on-nomi-sam-appletonMon, 06 Apr 2020 00:00:00 GMTPro triathlete Sam Appleton started the 2020 season in fine style as he finished a narrow second at IM 70.3 Geelong in February and the Australian was looking forward to another superb 12 months of racing. Having won two half-distance races and finished in the top-10 of the IM 70.3 World Championships last year, Sam could be forgiven for thinking that there were bigger and better things to come this year. Hopefully there still will be more racing and success to enjoy in 2020 but, for now, the…https://www.precisionhydration.com/us/en/performance-advice/gear/aussie-grit-focus-jacket-reviewhttps://www.precisionhydration.com/us/en/performance-advice/gear/aussie-grit-focus-jacket-reviewThu, 02 Apr 2020 00:00:00 GMTBack in the late 90s, I worked as the Team Sports Scientist for the Benetton and Renault Formula 1 racing teams. Mark Webber was a young, up and coming F3 driver at that time and had moved to the UK from Australia to further his motorsport career. He was regularly training with the drivers on the Renault driver programme, so I spent a lot of time riding bikes, running and training with him in our Human Performance Centre. Webber was one of the hardest working drivers I ever worked with and he…https://www.precisionhydration.com/us/en/performance-advice/performance/pro-triathletes-coronavirus-swimhttps://www.precisionhydration.com/us/en/performance-advice/performance/pro-triathletes-coronavirus-swimWed, 01 Apr 2020 14:25:00 GMTHow do you train for swimming when you can't get in a pool or open water? We've asked four Precision Fuel & Hydration triathletes to give us the lowdown on how they approach life without swimming and ask them for training advice we can use on dry land...  Hi guys, hope you're all keeping safe and well. It's obviously difficult to train for the swim at the moment, so what's the top exercise you're doing to make up for the lack of time in the pool?  Sarah Crowley - 2x podium finisher at IM World…https://www.precisionhydration.com/us/en/performance-advice/interview/on-nomi-mark-webberhttps://www.precisionhydration.com/us/en/performance-advice/interview/on-nomi-mark-webberWed, 01 Apr 2020 00:00:00 GMTPrecision Fuel & Hydration founder Andy Blow is joined for a virtual drink (or an 'on-nomi' as the Japanese call it) by former Formula 1 driver Mark Webber.  Andy knows Mark from his days working as a Sports Scientist at the Porsche Human Performance Centre and they've remained in touch since starting their own respective business, with Mark the founder of the performance clothing company, Aussie Grit Apparel.  The pair caught up over a red wine (although Andy indulged in a coffee as the time…https://www.precisionhydration.com/us/en/performance-advice/events/race-to-the-wreckhttps://www.precisionhydration.com/us/en/performance-advice/events/race-to-the-wreckWed, 01 Apr 2020 00:00:00 GMTUltra-runner Allie Bailey has taken on some immense challenges in recent years and she tells us how she hydrated while hiking, running and cycling 300km across the harsh conditions of the Namibian Desert as part of her latest adventure... The challenge November 2019 saw the inaugural Race to the Wreck, a 300km journey across the Namibian desert, organised by Rat Race as part of their Bucket List portfolio. I was lucky enough to be one of the “test pilots” on this event last year, and went back…https://www.precisionhydration.com/us/en/performance-advice/performance/detraininghttps://www.precisionhydration.com/us/en/performance-advice/performance/detrainingTue, 31 Mar 2020 14:18:00 GMTInterestingly, the science behind detraining (or ‘reversibility’ of fitness as it's sometimes known) through a decrease in training volume or a complete halt to training isn't as complete as you might expect it to be. This is especially true when it comes to detraining in elite athletes, mainly because it's tough to find a reliable and long list of really fit athletes who are willing to deliberately lose hard-earned fitness just for the sake of a research paper! That said, there's a reasonable…https://www.precisionhydration.com/us/en/performance-advice/motivation/home-working-kidshttps://www.precisionhydration.com/us/en/performance-advice/motivation/home-working-kidsTue, 31 Mar 2020 00:00:00 GMTWorking from home offers a chance to develop a strong work-life balance and spend more time with your children (when they're not crawling up the walls). But how do you fit your training in with your work routine? We've asked Team Precision Fuel & Hydration to tell us how they've adapted to working from home... 5 homeworking measures to help avoid insanity Andy Blow - Precision Fuel & Hydration Founder, husband and father of two: Over the last decade I’ve transitioned from barely being at home…https://www.precisionhydration.com/us/en/performance-advice/hydration/lockdown-haute-route-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/lockdown-haute-route-hydrationTue, 31 Mar 2020 00:00:00 GMTStaying hydrated is going to be crucial if you want to perform at your best during your Haute Route event. It's fair to say that your preparation for this year's events are far from normal and it's likely that you'll be doing a fair bit of your training on the indoor trainer. So, here's some advice on how to stay hydrated during those sweaty sessions on Zwift... Indoor training = generally more intense than outdoor training (‘quality’ over ‘quantity’!) This often results in higher sweat losses…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-during-a-haute-route-watopia-on-zwifthttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-during-a-haute-route-watopia-on-zwiftMon, 30 Mar 2020 00:00:00 GMTStaying hydrated is going to be crucial if you want to perform at your best during the Haute Route Watopia event. As the Official Hydration Partner of Haute Route, it's our job to help you nail your hydration and so here are some things to consider before the first stage... Indoor training = generally more intense than outdoor training (‘quality’ over ‘quantity’!) This often results in higher sweat losses - you’ve probably noticed the pool of sweat under your turbo! 2 other factors that…https://www.precisionhydration.com/us/en/performance-advice/interview/hamish-reilly-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/hamish-reilly-trainingThu, 26 Mar 2020 00:00:00 GMTElite junior triathlete, Hamish Reilly, enjoyed another superb 2019 campaign as he picked up his first European medal at the Riga Junior European Cup and he also represented GB at the European Youth Elite Championships.  We spoke to Hamish - who was named Precision Fuel & Hydration's Ambassador of the Year for 2019 - after he returned from a training camp in Portugal (and before coronavirus put a halt to racing) to see how he was fitting 20+ hours of training a week in with his A-Level studies…https://www.precisionhydration.com/us/en/performance-advice/performance/immunosupressionhttps://www.precisionhydration.com/us/en/performance-advice/performance/immunosupressionMon, 23 Mar 2020 16:32:00 GMTIt’s been suggested that prolonged and vigorous exercise weakens (or suppresses) our immune system and increases susceptibility to 'opportunistic' infection. Certainly, this was the conclusion that researchers were drawing from studies in the 1980s and 1990s. But recent reviews of the research offer an alternative angle to this 'immunosuppressive' viewpoint as exercise has been found to boost our immune function and strengthen our resistance to illness and long-term disease, IF we find the…https://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-podcasts-tv-showshttps://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-podcasts-tv-showsMon, 23 Mar 2020 00:00:00 GMTTraining indoors brings a unique sets of challenges. You're staring at the same four walls, wondering why your partner hasn't washed their cup that's been sat on the side since Monday (just me?) and you pine for the great outdoors.  So, we've asked the team at Precision Fuel & Hydration to help us pass those indoor training hours by giving us their best suggestions for what to watch and listen to when working up a sweat (Andy has even shared his Spotify playlist. We'll let you judge his musical…https://www.precisionhydration.com/us/en/performance-advice/events/ph-virgin-radiohttps://www.precisionhydration.com/us/en/performance-advice/events/ph-virgin-radioMon, 09 Mar 2020 00:00:00 GMTDid you catch Team Precision Fuel & Hydration on the Chris Evans Breakfast Show on Virgin Radio? Don't worry if not, you can listen to the full interview below.  A chance meeting at London Heathrow Airport ended up with the guys being invited to appear on Chris's popular radio show, which attracts more than 1 million listeners each week.  Precision Fuel & Hydration's Andy, Jonny and Abby headed to the Virgin Radio studios in London to Sweat Test the Breakfast Show team and find out which of…https://www.precisionhydration.com/us/en/performance-advice/hydration/trainerroad-andy-blowhttps://www.precisionhydration.com/us/en/performance-advice/hydration/trainerroad-andy-blowThu, 05 Mar 2020 00:00:00 GMTPrecision Fuel & Hydration founder Andy Blow joined the team at TrainerRoad to record a special episode on hydration, sweat and cramping for their 'Ask A Cycling Coach' Podcast. If you're not already subscribed or listening to the TrainerRoad Podcast, it's well worth getting on board as the team cover all angles of cycling, nutrition, fitness and more.  Andy visited the TrainerRoad studios in Reno to chat with CEO & Founder, Nate Pearson, and the Communications Director, Jonathan Lee. The trio…https://www.precisionhydration.com/us/en/performance-advice/interview/nicolas-remires-swimrunhttps://www.precisionhydration.com/us/en/performance-advice/interview/nicolas-remires-swimrunWed, 04 Mar 2020 00:00:00 GMTTeam Envol enjoyed a day to remember at ÖTILLÖ Swimrun Catalina as Nicolas Remires and Francesc de Lanuza Gimeno won the men's race, Fanny Kuhn and Desiree Andersson took the ladies' title, and Alexis Charrier and Sabina Rapelli were the mixed champions. We caught up with Team Envol's founder and head coach, Nicolas, to hear why athletes should consider joining a team or train with a partner... Hi Nicolas, congratulations on what was a brilliant weekend for you on a personal level and for the…https://www.precisionhydration.com/us/en/performance-advice/hydration/dw-canoe-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/dw-canoe-hydrationSun, 01 Mar 2020 00:00:00 GMTPrecision Fuel & Hydration know all about the importance of staying hydrated during the longest non-stop canoe race in the world. Andy and Jonny, completed the Devizes-to-Westminster challenge as a pair and Jonny’s dad, Tim, held the C2 record for 15 years. The guys learned plenty during their ~24 hours of paddling this epic race and they've given us the lowdown on how to start hydrated, how to stay hydrated and how to carry drinks when taking on this (or any) epic long-distance paddling…https://www.precisionhydration.com/us/en/performance-advice/performance/nowca-swim-tipshttps://www.precisionhydration.com/us/en/performance-advice/performance/nowca-swim-tipsFri, 28 Feb 2020 00:00:00 GMTThe off season is the perfect time to work on your swimming technique, but - depending on where you live in the world (and perhaps how you feel about diving into icy, cold water) - working on your open water swimming isn't always possible during the cooler months. So, we've asked former British elite-level triathlete and NOWCA (National Open Water Coaching Association) Director, Rick Kiddle, for his best advice on how to approach swim training during off season... Hi Rick, it won't always be…https://www.precisionhydration.com/us/en/performance-advice/interview/charlie-pennington-patagonmanhttps://www.precisionhydration.com/us/en/performance-advice/interview/charlie-pennington-patagonmanFri, 28 Feb 2020 00:00:00 GMTSometimes long distance racing just isn't long enough, which is where ultra-endurance events come in. The prospect of signing up for such a race can be a daunting experience, especially for those who are stepping up in distance for the first time.  220 Triathlon's 2015 Male Age Grouper of the Year, Charlie Pennington, made the move from racing IRONMAN to take part in The Patagonman Xtreme Triathlon, so we spoke to the Team Freespeed athlete to find out what advice he would give to athletes who…https://www.precisionhydration.com/us/en/performance-advice/interview/arnaud-selukov-ultramanhttps://www.precisionhydration.com/us/en/performance-advice/interview/arnaud-selukov-ultramanFri, 28 Feb 2020 00:00:00 GMTUltraman racing isn't a triathlon in the normal sense of the sport as it puts an unusual spin on the competition of swim-bike-run. Rather than complete all three disciplines in one day, Ultraman athletes cover 320 miles (515km) during three days of racing. Arnaud Selukov took part in his first Ultraman in 2016 and duly won it, before he finished 3rd at the Ultraman World Championships in Hawaii in 2017. We spoke to Arnaud to find out what it takes to go long after he returned to Kona and…https://www.precisionhydration.com/us/en/performance-advice/interview/chris-hauth-ultra-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/chris-hauth-ultra-trainingFri, 28 Feb 2020 00:00:00 GMTFinding the time to integrate training for an ultra-endurance event into your daily life can be difficult for many athletes as they struggle with the demands of work, family and training. Former Olympic swimmer and Age-Group IRONMAN World Champion, Chris Hauth, knows better than most about the juggling act involved when combining sport with life. So, we caught up with the founder of AIMP Coaching to hear how athletes can integrate a training plan for endurance sport into their everyday lives…https://www.precisionhydration.com/us/en/performance-advice/performance/race-organisinghttps://www.precisionhydration.com/us/en/performance-advice/performance/race-organisingThu, 27 Feb 2020 00:00:00 GMTEntering endurance races can end up being a costly experience and there are the logistical challenges to consider too. How do you choose which races to sign up for? Do you spend hours (and hours and hours) poring over the course profiles before making your final selections or is it an impulse decision?   We've asked Mad Hatters Sports' Events Director, John Yelland, to help us work out what we should be looking for in a quality endurance event and to hear about what it takes to put a race…https://www.precisionhydration.com/us/en/performance-advice/hydration/otillo-swimrun-dehydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/otillo-swimrun-dehydrationFri, 21 Feb 2020 00:00:00 GMTIn August of 2019, Precision Fuel & Hydration's Andy and JP competed as a team at the ÖTILLÖ Swimrun World Championship; an event which takes place across the wild terrains of the Stockholm Archipelago and is considered to be one of the toughest single day endurance races in the world. The ÖTILLÖ Worlds is 'the mother of all swimrun events' and the 2019 edition of the race consisted of 65km of trail running, 10km of open water swimming between 24 islands and a grand total of 46 transitions (you…https://www.precisionhydration.com/us/en/performance-advice/hydration/john-borstelmann-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/john-borstelmann-hydrationThu, 20 Feb 2020 00:00:00 GMTJohn Borstelmann knows about the importance of hydration better than most. The American won the 2019 Gravel World Championships - a gruelling 240km race that features 700 riders, 3km of elevation, temperatures peaking at 90°F, and 7 hours of racing - by a margin of one second... that's about the same time it's taken you to read this sentence. John's hydration and fueling strategy, particularly with his tactics at aid stations, proved crucial during the course of his epic victory and he's given…https://www.precisionhydration.com/us/en/performance-advice/interview/sam-appleton-welcomehttps://www.precisionhydration.com/us/en/performance-advice/interview/sam-appleton-welcomeThu, 13 Feb 2020 00:00:00 GMTPrecision Fuel & Hydration are delighted to welcome Australian pro triathlete Sam Appleton onto the team ahead of an exciting year for the 29-year-old. We caught up with Sam to hear how a winner of 15 IM 70.3 races approaches training and how he's dialling in his nutrition, hydration and recovery strategies in 2020...  Welcome to the team, Sam! Let's start by taking a look at your training regime. Is there anything you're really focusing on to help you make further gains during the racing season…https://www.precisionhydration.com/us/en/performance-advice/interview/neil-eddy-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/neil-eddy-trainingTue, 11 Feb 2020 00:00:00 GMTTop age-group triathlete Neil Eddy enjoyed a 2019 season to remember. He won the overall Age Group ITU Long Course World Championship in Pontevedra in May, before taking the overall AG title at IM Vitoria Gasteiz, AND he finished on the podium in the 30-34 AG at the IM World Champs in Kona. We spoke to Neil to hear how he's learned from his past experiences to refine his training and his hydration + nutrition strategy... Hi Neil, congratulations on a fantastic season. Let's start with your 2nd…https://www.precisionhydration.com/us/en/performance-advice/interview/laura-addie-traininghttps://www.precisionhydration.com/us/en/performance-advice/interview/laura-addie-trainingTue, 11 Feb 2020 00:00:00 GMTLaura Addie has made rapid progress as a triathlete since discovering the joys of swim-bike-run at university. In the space of two years, Laura has gone from winning sprint-distance medals at the British Championships to an IRONMAN Age-Group World Champion in 2019.  Remarkably, the 24-year-old only stepped up to full-distance racing in 2019 when she won IM Vitoria-Gasteiz, which was a victory that secured her place at the World Champs on 'The Big Island'.  Laura battled with injuries throughout…https://www.precisionhydration.com/us/en/performance-advice/performance/aero-vs-weighthttps://www.precisionhydration.com/us/en/performance-advice/performance/aero-vs-weightFri, 07 Feb 2020 00:00:00 GMTWhich is best - aerodynamic or lightweight? The debate over which offers the greatest advantages for cyclists and triathletes continues to rumble on, so we've asked former pro triathlete and Team PF&H captain Brad Williams to give us the lowdown on this divisive topic... In recent years, the discussion has been easily solved due to the vast amount of studies and research looking into the relative benefits of aerodynamics and weight. Additionally, easy-to-use modelling software, such as Best Bike…https://www.precisionhydration.com/us/en/performance-advice/hydration/racing-body-weighthttps://www.precisionhydration.com/us/en/performance-advice/hydration/racing-body-weightFri, 07 Feb 2020 00:00:00 GMT“1lb of extra fat costs you 2 seconds a mile!” was the message pinned on a noticeboard in my local gym where I infrequently ran on a rickety treadmill back in the mid-1990's. It was a memorable statement and it stuck with me for 20-odd years as a trusty ‘rule of thumb’ when it comes to the subject of bodyweight and running performance. It was only recently that I realised I’d never critically questioned the value of this piece of gym lore in any way. It was just something I’d absorbed…https://www.precisionhydration.com/us/en/performance-advice/performance/running-shoes-weighthttps://www.precisionhydration.com/us/en/performance-advice/performance/running-shoes-weightFri, 07 Feb 2020 00:00:00 GMTThere's always plenty of talk about footwear flying around the Precision Fuel & Hydration office (Andy and JP I'm looking at both of you) and in the last few years it’s fair to say that the running world has been saturated with, what I’m going to call, “shoe chat” too.  The debate about the development of shoe technology was ignited by World Athletics' decision to limit the impact of Nike’s race-changing footwear ahead of the Olympics in Tokyo... Why does shoe weight matter? The Nike Vaporfly…https://www.precisionhydration.com/us/en/performance-advice/interview/barefoot-runninghttps://www.precisionhydration.com/us/en/performance-advice/interview/barefoot-runningFri, 07 Feb 2020 00:00:00 GMTGetting bored of your normal footwear and keen to try something a bit different? Well, Billy Vosnakis from Greece got in touch with Precision Fuel & Hydration recently to tell us how helpful he’d found our products and how he competes his endurance events – including the Athens Marathon - either barefoot or in sandals.  Our interest was piqued by a 52-year-old who in 2011 weighed more than 90kg and was, by his own admission, an “overweight smoker who loved alcohol and junk”. So, how did Billy…https://www.precisionhydration.com/us/en/performance-advice/interview/mayur-ranchordas-wolveshttps://www.precisionhydration.com/us/en/performance-advice/interview/mayur-ranchordas-wolvesThu, 30 Jan 2020 00:00:00 GMTWolverhampton Wanderers FC enjoyed a 2018/19 season to remember as they finished 7th in the Premier League and qualified to play Europa League football for the first time in 39 years.  Precision Fuel & Hydration are the Official Hydration Partner of Wolves and we caught up with the club's Head of Nutrition, Dr Mayur Ranchordas, to take a look behind the scenes of the nutrition and hydration strategies of pro footballers... Hey Mayur, let's start by taking a look at what a typical day in your…https://www.precisionhydration.com/us/en/performance-advice/hydration/sports-drink-minor-electrolyteshttps://www.precisionhydration.com/us/en/performance-advice/hydration/sports-drink-minor-electrolytesThu, 16 Jan 2020 00:00:00 GMTSodium is the main electrolyte lost in sweat and this electrolyte should be the focus for athletes when considering which sports drink they want to use to hydrate.  But what about other electrolytes that get mentioned a lot like potassium, magnesium and calcium, how important are they?  We do lose all three of these in our sweat too, just in much smaller quantities than sodium, as we'll discuss here...  The importance of sodium for hydration and performance Sodium is the main electrolyte in the…https://www.precisionhydration.com/us/en/performance-advice/interview/allan-hovdahttps://www.precisionhydration.com/us/en/performance-advice/interview/allan-hovdaMon, 13 Jan 2020 12:59:00 GMTPro triathlete Allan Hovda has come a long way as a sportsman during the past 10 years. In 2009, he had 'only' raced a sprint tri and an IM 70.3 before taking on The Norseman - an extreme triathlon featuring a 3.8 kilometre swim, 180 kilometre ride, and a marathon. Fast forward to the present day and Allan is a three-time Norseman winner, as well as a winner of the Swissman. He's now a fully-fledged member of Team PH too and will be offering Sweat Testing to athletes from his base in Oslo…https://www.precisionhydration.com/us/en/performance-advice/hydration/sodium-fluid-balancehttps://www.precisionhydration.com/us/en/performance-advice/hydration/sodium-fluid-balanceMon, 13 Jan 2020 00:00:00 GMTOur bodies enjoy balance and will strive for equilibrium to help ensure that our sodium and water levels remain at a constant level. Why link sodium and water together? Well, the two are a double act (a bit like Ross and Rachel, Ant and Dec, the Chuckle Brothers, and any other legendary double-acts you can think of) in that water acts to hold the sodium ion in the body, so we must look at the two together when it comes to achieving the correct balance. But how does the body go about finding that…https://www.precisionhydration.com/us/en/performance-advice/hydration/hydration-indoor-traininghttps://www.precisionhydration.com/us/en/performance-advice/hydration/hydration-indoor-trainingMon, 06 Jan 2020 00:00:00 GMTIndoor training can be viewed as an unfortunate but necessary evil by some athletes, while others relish the opportunity to get in the ‘Pain Cave’ and log those hours on the turbo trainer or treadmill. There's often an impressive (and slightly dangerous) pool of sweat on the floor whenever I've finished an indoor training session. So, does that puddle mean I sweat more when training indoors than outdoors? Let’s find out… The effects of heat on sweat rate  The body controls core body temperature…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-and-fueled-during-the-fulgaz-grand-tourhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-and-fueled-during-the-fulgaz-grand-tourMon, 06 Jan 2020 00:00:00 GMTIndoor training can be viewed as an unfortunate but necessary evil by some athletes, while others relish the opportunity to get in the ‘Pain Cave’ and log those hours on the turbo trainer. With more exciting indoor training options emerging, especially the FulGaz Grand Tour, it's important to fine tune your indoor fuel and hydration strategy so you're ready to ride. If you're like me and have an impressive (and slightly dangerous) pool of sweat on the floor after an indoor training session…https://www.precisionhydration.com/us/en/performance-advice/interview/off-season-training-eilish-mccolganhttps://www.precisionhydration.com/us/en/performance-advice/interview/off-season-training-eilish-mccolganMon, 06 Jan 2020 00:00:00 GMTAs part of our 'off season training series', we're talking to elite athletes who are using Precision Fuel & Hydration to find out how they're using the next few months to ensure they hit the ground running in their races. In our latest blog we caught up with 2020 Olympic hopeful Eilish McColgan to see what she's doing in training in order to give herself the best possible chance of qualifying for her third Olympic Games in Tokyo next summer... Hi Eilish! You started the winter by winning a 10km…https://www.precisionhydration.com/us/en/performance-advice/performance/cold-water-swimming-diuresis-and-excessive-peeing-explainedhttps://www.precisionhydration.com/us/en/performance-advice/performance/cold-water-swimming-diuresis-and-excessive-peeing-explainedWed, 01 Jan 2020 00:00:00 GMTMel shares her experiences of the cold water diuresis (as you do!) and explains why you need to pee more when swimming in cold water... I had the pleasure of taking part in 2Swim4Life, a charity event hosted at the fabulous Guildford Lido in salubrious Surrey, a few years ago. This required participants - either solo or in relay teams - to swim one mile on the hour, every hour, for 24 hours. To anyone with a strong endurance background, swimming 24 miles with a 30-minute break (give or take…https://www.precisionhydration.com/us/en/performance-advice/interview/welcome-eilish-mccolganhttps://www.precisionhydration.com/us/en/performance-advice/interview/welcome-eilish-mccolganFri, 20 Dec 2019 00:00:00 GMTPrecision Fuel & Hydration are excited to welcome two-time Olympian Eilish McColgan onto the team ahead of an exciting year as she bids to qualify for the 2020 Olympics in Tokyo. Eilish represented Great Britain at the 2012 and 2016 Olympics, and we spoke to the European Championship silver medalist about her hopes for 2020, coping with pressure and, of course, hydration... Hi Eilish, many of our readers will instantly recognise the surname 'McColgan' as your mum, Liz, famously won the 10,000m…https://www.precisionhydration.com/us/en/performance-advice/hydration/sleep-prevent-dehydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/sleep-prevent-dehydrationFri, 20 Dec 2019 00:00:00 GMTHow much sleep do we need? Much of the literature suggests a good 7-9 hours of shut-eye is needed in order to properly rest, recover and recuperate. There’s no doubting the importance of sleep and pretty much anyone - bar maybe a new parent - could tell you what a good night’s sleep feels like. But, if you’re doing sleep right, then it’s effectively 7-9 hours where you're not consuming any fluid. Surely you dehydrate to some degree in that time? Do we get dehydrated when we sleep? This was the…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-avoid-cramphttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-avoid-crampMon, 09 Dec 2019 00:00:00 GMTImage Credit: Precision Hydration © Do you suffer from cramp when exercising and sweating for long periods? Read this blog on why athletes cramp up. Take the free online Sweat Test for personalised hydration advice that could help you avoid cramping up at your next event. Then, consider sodium preloading before you start by drinking our extra strong electrolyte drink. It contains 1,500mg of sodium per litre (32oz), making it 3x stronger than traditional sports drinks. Here's more on the science…https://www.precisionhydration.com/us/en/performance-advice/hydration/customer-cramp-storieshttps://www.precisionhydration.com/us/en/performance-advice/hydration/customer-cramp-storiesThu, 05 Dec 2019 00:00:00 GMTThe cause of exercise-associated muscle cramps remains a hot topic of debate and discussions about why athletes suffer from cramp are likely to continue for a while yet. There's strong circumstantial evidence behind the theory that sodium-depletion is a major cause of cramping in athletes, but it's difficult to replicate the electrolyte and fluid losses suffered during endurance races in controlled laboratory conditions, so conclusive evidence still isn't quite there. (Although a recent study…https://www.precisionhydration.com/us/en/performance-advice/hydration/sodium-intake-cramping-studyhttps://www.precisionhydration.com/us/en/performance-advice/hydration/sodium-intake-cramping-studyThu, 05 Dec 2019 00:00:00 GMTThe theories suggesting that exercise-associated muscle cramps are caused by electrolyte-depletion have been overshadowed by 'neuromuscular fatigue' theories in recent years, but a new study has suggested that sodium intake can help reduce cramping. Sports Scientist and Precision Fuel & Hydration founder Andy Blow discusses the lab-based study and what the findings could mean for the future of cramp research... Some background Muscle cramping is a subject of deep interest for me as I suffered…https://www.precisionhydration.com/us/en/performance-advice/motivation/alex-croucher-mind-over-matterhttps://www.precisionhydration.com/us/en/performance-advice/motivation/alex-croucher-mind-over-matterWed, 27 Nov 2019 00:00:00 GMTThe Votwo Atlantic Coast Challenge usually involves running/walking/stumbling your way through three marathons in three days on the undulating coastline of Cornwall in England.  Alex Croucher did things a bit differently though as he ran all three marathons back-to-back(-to-back) in just over a day, taking only one 15-minute "battle nap" along the way. In a special diary piece, Alex tells Precision Fuel & Hydration about the challenge, his motivations (mainly Votwo Race Director Ben Mason had…https://www.precisionhydration.com/us/en/performance-advice/performance/training-alone-vs-grouphttps://www.precisionhydration.com/us/en/performance-advice/performance/training-alone-vs-groupWed, 20 Nov 2019 00:00:00 GMTMost endurance events are solitary pursuits as you're ultimately competing alone on race day. Training for these events is a very different matter though as many people choose to get together in pairs or groups for at least part of their weekly workouts. For anyone performance-minded this leads to the natural question of which is really the best method for driving improvement; training alone or training with others? Group training Having gained quite a bit of experience of training alone and…https://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-tipshttps://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-tipsThu, 14 Nov 2019 00:00:00 GMTThe prospect of training indoors can be unappealing for some athletes, regardless of how much you've invested in your set-up. To help get you through those mind-numbing but invaluable indoor sessions, we've asked some elite athletes with Precision Fuel & Hydration electrolytes in their bottles to give us their advice on training indoors. From 'must-have' kit, to the podcasts and Netflix shows that should be on your playlist when you're next on the turbo, there are some great nuggets of info to…https://www.precisionhydration.com/us/en/performance-advice/nutrition/vegan-athlete-tipshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/vegan-athlete-tipsThu, 14 Nov 2019 00:00:00 GMTThe Game Changers documentary on Netflix has ignited a debate about the pros and cons of plant-based eating for athletes. Mike Vulanich is a professional triathlete and recently became a vegan, so he's in a perfect position to tell us about his own experience. Mike gave up meat, fish, eggs and dairy as part of a New Year's resolution before it became a way of life, and he's got 5 top tips for vegan athletes (or anyone thinking of going plant-based)... Every January my wife, Dani, does a 'reset…https://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-platformshttps://www.precisionhydration.com/us/en/performance-advice/performance/indoor-training-platformsTue, 12 Nov 2019 00:00:00 GMTIt's a familiar time of year for triathletes and cyclists in the Northern Hemisphere... The clocks have gone back, the evenings are getting shorter, the main racing season is long gone, and many of us are thinking about starting our 'pain cave' training in preparation for 2020. It's indoor training season! This, most definitely, will not be the first or last article you'll read on this subject, but what I'm not going to do is talk about the effectiveness of indoor training or the types of…https://www.precisionhydration.com/us/en/performance-advice/motivation/lessons-from-failurehttps://www.precisionhydration.com/us/en/performance-advice/motivation/lessons-from-failureWed, 06 Nov 2019 00:00:00 GMTIn his latest guest blog piece, ultra runner Robbie tells us about his experiences at TransPyrenees... Well that didn’t go to plan. After only 44 hours and 621km of the 1600km TransPyrenees ultra distance bicycle race I was out. I didn’t even feel like I had given it my best, it was more like a soft knockout. I hit the canvas after just the first few punches, maybe more concerned about the tough times to come than how that moment felt. This isn’t an article looking for sympathy or people to say…https://www.precisionhydration.com/us/en/performance-advice/hydration/marathon-hydration-advicehttps://www.precisionhydration.com/us/en/performance-advice/hydration/marathon-hydration-adviceMon, 04 Nov 2019 00:00:00 GMTWhen you’re racing for two hours or more you’re right on the threshold at which good hydration practices start to become crucial if you want to perform at your best. Here's some things to consider when thinking about your marathon hydration strategy... How to start a marathon hydrated When people talk about hydration, most of the time it's about what and how much athletes should drink during exercise. These are clearly important questions, but your performance is also massively influenced by how…https://www.precisionhydration.com/us/en/performance-advice/hydration/post-race-dizzinesshttps://www.precisionhydration.com/us/en/performance-advice/hydration/post-race-dizzinessMon, 30 Sep 2019 00:00:00 GMTIf you’ve ever spent time near the finishing chute of an endurance event, it’s quite possible you’ll have seen athletes who were moving normally a few steps before the line suddenly start to get unsteady on their feet or even collapse to the floor once they cross the line. This abrupt change in fortunes can happen to anyone, no matter their fitness level. The relative frequency with which it occurs partly explains why there’s an army of medics and volunteers hovering in the finish area of mass…https://www.precisionhydration.com/us/en/performance-advice/interview/chelsea-sodaro-interviewhttps://www.precisionhydration.com/us/en/performance-advice/interview/chelsea-sodaro-interviewMon, 16 Sep 2019 00:00:00 GMTChelsea Sodaro was a professional distance runner and national champion before turning pro as a triathlete. Since then, Chelsea has enjoyed a rapid rise and made a huge impression on the world of swim-bike-run; winning an ITU World Cup event and two IM 70.3 races, in Indian Wells and Santa Rosa respectively.  We caught up with Chelsea prior to her brilliant 4th place finish at the 70.3 World Championships in Nice and discussed her transition to triathlon, her work with 'Recovery Coach' Matt…https://www.precisionhydration.com/us/en/performance-advice/hydration/humidity-hydration-performancehttps://www.precisionhydration.com/us/en/performance-advice/hydration/humidity-hydration-performanceMon, 16 Sep 2019 00:00:00 GMTDuring February of each year I like to take a refresher course in the massive difference between how ‘hot and dry’ weather differs to ‘hot and humid’ conditions when it comes to endurance exercise. It’s around this of year time that I typically go to visit some of the Major League Baseball teams Precision Fuel & Hydration work with as the squads are starting spring training in either Arizona (the ‘Cactus League’) or Florida (the ‘Grapefruit League’). I always travel with my running shoes and…https://www.precisionhydration.com/us/en/performance-advice/nutrition/manage-gut-microbiomehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/manage-gut-microbiomeWed, 04 Sep 2019 00:00:00 GMTThe gut microbiome (a word used to describe all of the genetic material within a collection of microorganisms in a specific niche, such as the human gut) is a hot topic of research at the moment and its effect on our own health has been the subject of much discussion. The gut microbiome has been linked with a number of conditions, including anxiety, gastrointestinal issues and irritable bowel syndrome.  So, what does this mean for the way we exercise? Spokes Performance Coaching's Will Newman…https://www.precisionhydration.com/us/en/performance-advice/nutrition/the-truth-about-ketoneshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/the-truth-about-ketonesWed, 04 Sep 2019 00:00:00 GMTTeam Ineos’s Egan Bernal might have won the 2019 Tour de France but it was Jumbo-Visma who proved the strongest all-rounders with an overall podium finish and four stage wins.  Jumbo-Visma are renowned for their meticulous preparations and progressive approach to nutrition, so it was no surprise to see that they garnered headlines through the use of the supplement of the moment: ketones. "Ketones are a dietary supplement – you can use them just like vitamins. The substance is not on the…https://www.precisionhydration.com/us/en/performance-advice/motivation/psychology-training-in-heathttps://www.precisionhydration.com/us/en/performance-advice/motivation/psychology-training-in-heatFri, 23 Aug 2019 00:00:00 GMTJonny Brownlee is a legend of triathlon. A three-time Olympic medalist with European, Commonwealth and World Championship titles to his name. But, for many, the abiding image of the 31-year-old is being unceremoniously dumped by his brother, Alistair, over the Cancun World Series finish line in a desperate bid to win the 2016 world title. Jonny needed victory in Mexico. Despite Alistair’s best efforts, Jonny finished second, leaving him four points behind overall winner Mario Mola. Heat…https://www.precisionhydration.com/us/en/performance-advice/interview/louise-minchin-norsemanhttps://www.precisionhydration.com/us/en/performance-advice/interview/louise-minchin-norsemanSat, 17 Aug 2019 00:00:00 GMT'This is not for you. Nothing personal but it's not. It's for people with fight, resilience and minds tougher than their bodies'.  The opening narration to the Norseman Extreme Triathlon promotional video gives an insight into what faces the 'lucky' 250 competitors who take part in this unique challenge. It starts with a 4am leap of faith from a ferry into the chilly Norwegian fjords and there's still 226km to go before you get to the finish line - a 3.8km swim, 180km on the bike and a marathon…https://www.precisionhydration.com/us/en/performance-advice/performance/training-in-the-heathttps://www.precisionhydration.com/us/en/performance-advice/performance/training-in-the-heatMon, 12 Aug 2019 00:00:00 GMTHeat can be an ally for some athletes and an enemy for others. We can see riders excel when the mercury rises and temperatures soar over 30ºC (86ºF), while others surprisingly fade from the peloton. How can individuals who typically struggle (or have little experience) in the heat adapt their training to cope with hotter race conditions? In a special guest blog, cycling coach Aitor Altuna lifts the lid on his approach to helping you individualise your training in the heat... The effects of heat…https://www.precisionhydration.com/us/en/performance-advice/nutrition/combining-carbs-and-electrolyteshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/combining-carbs-and-electrolytesTue, 06 Aug 2019 14:36:00 GMTWe love answering questions from athletes and one of the things we're asked a lot is how staying hydrated should fit into your wider fueling strategy (hence why we rebranded to Precision Fuel & Hydration). Sports Scientist Andy has written a blog to answer a question that dropped into the hello@pfandh.com inbox... Should you combine your carb and electrolyte drinks? Q: "You recommend separating out my fueling and hydration strategies, but can I carry a bottle of carbs and a bottle of…https://www.precisionhydration.com/us/en/performance-advice/nutrition/race-day-nutritionhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/race-day-nutritionMon, 05 Aug 2019 00:00:00 GMTYour nutrition strategy can make or break your race day. You want to fuel properly without leaving yourself short of energy or ending up with nasty GI issues, which is why we've asked some of the elite athletes using Precision Fuel & Hydration for some advice on how best to fuel your efforts. They reveal what they eat, whether they carb-load, their worst nutrition experiences and their top 'food tips'... Are you a fan of carb-loading the night before a race? Sam Pictor - Winner of the 201…https://www.precisionhydration.com/us/en/performance-advice/hydration/do-fitter-athletes-sweat-morehttps://www.precisionhydration.com/us/en/performance-advice/hydration/do-fitter-athletes-sweat-moreWed, 31 Jul 2019 00:00:00 GMTEver wondered why you're so much sweatier than your training buddy? Well, when all other factors are equal (i.e. environmental conditions, relative exercise intensity, clothing, mode of exercise etc) then a person will sweat more when they’re fit than when they’re out of shape. This might seem counter-intuitive at first, but there’s a good reason for it and it’s to do with keeping core body temperature under control when we’re exercising. Why do we sweat? Exercise is not particularly efficient…https://www.precisionhydration.com/us/en/performance-advice/performance/the-economics-of-being-a-pro-triathletehttps://www.precisionhydration.com/us/en/performance-advice/performance/the-economics-of-being-a-pro-triathleteMon, 29 Jul 2019 00:00:00 GMT‘Professional triathlete’ sounds like the perfect job title, doesn’t it? Earn loads of cash, enjoy massive sponsorship and endorsement deals, and jet-set around the world in private jets.  A lucky few probably do enjoy such a lifestyle, but - without wishing to shatter the illusion - for most of us in the world of triathlon it just isn’t like that unfortunately. For me, when I decided to make the jump into the professional ranks, I started approaching everything as a start-up business. If I…https://www.precisionhydration.com/us/en/performance-advice/hydration/salt-and-the-high-blood-pressure-hypothesishttps://www.precisionhydration.com/us/en/performance-advice/hydration/salt-and-the-high-blood-pressure-hypothesisMon, 29 Jul 2019 00:00:00 GMTSalt has a serious PR problem. Consumption of Sodium Chloride (NaCl) has been linked - in both scientific papers and in the general press - with a rise in cases of hypertension (high blood pressure) in the population at large. Because hypertension is a huge risk factor in all manner of nasty cardiovascular diseases, salt has, by association, taken a great deal of flak for its alleged contribution to this growing issue. In direct response, government guidelines in most countries, including the UK…https://www.precisionhydration.com/us/en/performance-advice/gear/ark-orno-reviewhttps://www.precisionhydration.com/us/en/performance-advice/gear/ark-orno-reviewThu, 25 Jul 2019 00:00:00 GMTThe sport of Swimrun is on the rise and the ÖTILLÖ Swimrun World Championships in Sweden are regularly talked about as one of the toughest endurance events out there. Precision Fuel & Hydration's Swimrunners, Andy and James, qualified for the 'worlds' by finishing 3rd at the ÖTILLÖ Scilly Isles Swimrun, despite making a last-minute decision to change suit. James gives us the lowdown with his review of the ARK Orno 2 suit... Me and Andy are ‘kit snobs’. We like to experiment and make sure that…https://www.precisionhydration.com/us/en/performance-advice/hydration/does-altitude-cause-you-to-dehydrate-fasterhttps://www.precisionhydration.com/us/en/performance-advice/hydration/does-altitude-cause-you-to-dehydrate-fasterTue, 09 Jul 2019 00:00:00 GMTIt was a momentous moment when the 1968 Olympic Games in Mexico took place at an altitude of 2250m (~7400 ft). This was one of the first times that a major international sporting event had been held at significant elevation and, unsurprisingly, the altitude had a pronounced effect on performances in most events. Notably, athletes went faster in the sprint events and they threw further in the throwing events, with the lower air pressure resulting in less resistance to 'bodies' moving through it…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-start-a-long-swim-well-hydratedhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-start-a-long-swim-well-hydratedMon, 08 Jul 2019 00:00:00 GMTHydration isn't something that immediately comes to mind when thinking about swimming because drinking isn't something we tend to do when we're actually in the water (unless you're yet to perfect your technique and you're taking in plenty of lovely sea/river water...). But starting hydrated is crucial to performing at your best during longer swims. You might not notice it, but you'll be sweating during the swim and - because you're not usually in a position to replace those fluid/electrolyte…https://www.precisionhydration.com/us/en/performance-advice/motivation/coping-with-retirementhttps://www.precisionhydration.com/us/en/performance-advice/motivation/coping-with-retirementThu, 04 Jul 2019 00:00:00 GMTIt's never easy for an athlete to realise that they're coming towards the end of their career as a sports person. Perhaps the muscles start to ache a little more than they used to, the joints click a little louder and results aren't what they once were. It's time to consider what life after life as a professional sportsman involves and that can be an overwhelming feeling. 2012 Olympian Stuart Hayes has written a blog to help make that transition from athlete to 'something else' a little easier…https://www.precisionhydration.com/us/en/performance-advice/performance/recovering-from-major-injurieshttps://www.precisionhydration.com/us/en/performance-advice/performance/recovering-from-major-injuriesWed, 03 Jul 2019 00:00:00 GMTStuart Hayes has had his fair share of ups and down during his career. The 2012 London Olympian made headlines for the wrong reasons as he suffered a broken pelvis following a collision with a deer while out on his bike in Richmond Park in 2019. Stu has kindly written a blog on the challenges athletes face when recovering from injury... How to deal with injuries Life as a professional athlete isn't always as glamorous as it seems, especially as a triathlete. When you watch races on TV and see…https://www.precisionhydration.com/us/en/performance-advice/interview/5-lessons-first-swimrunhttps://www.precisionhydration.com/us/en/performance-advice/interview/5-lessons-first-swimrunWed, 26 Jun 2019 00:00:00 GMTIn the build-up to the ÖTILLÖ World Series race on the Isles of Scilly, I had a sneaky feeling that this blog could easily end up being titled "All the mistakes I made in my first swimrun", and with good reason… Although I’ve got quite a bit of experience racing triathlon, in races ranging from around 1-4 hours, I felt suitably unprepared (as you inevitably almost always do) for what I had signed myself up for: 37.5km of swimming and running between, and across, the Isles of Scilly (broken down…https://www.precisionhydration.com/us/en/performance-advice/performance/does-sauna-help-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/performance/does-sauna-help-recoveryWed, 19 Jun 2019 00:00:00 GMTLike us, Sparta Science believe in using technology, data and science to enhance performance. That's what makes our long standing partnership with them such a perfect fit. Our Sweat Test is one of the physiological assessments in their suite of services and we share a number of professional sports clients in the NBA, MLB, NFL and beyond. In a recent blog they looked at the efficacy of using sauna as part of your recovery process... What is a sauna? In a world full of stress in every corner of…https://www.precisionhydration.com/us/en/performance-advice/performance/top-tapering-tipshttps://www.precisionhydration.com/us/en/performance-advice/performance/top-tapering-tipsTue, 18 Jun 2019 00:00:00 GMTIn theory, tapering is a very simple concept. You train hard for an event before a period of rest is required in order for you to recover from the training load and then produce your best performance on race day. The ‘taper’ constitutes the phase where you reduce training stress and increase the amount of rest you’re getting in order to fully adapt and recover. If the overall concept is simple, the devil is in the detail! Much like your hydration strategy, there isn’t a ‘one size fits all…https://www.precisionhydration.com/us/en/performance-advice/performance/prepare-for-race-day-tipshttps://www.precisionhydration.com/us/en/performance-advice/performance/prepare-for-race-day-tipsTue, 18 Jun 2019 00:00:00 GMTPreparing for a big race can often be more nerve-wracking than the race itself. The tension, the second-guessing what to eat, and the inevitable lack of sleep can all combine to make for an uncomfortable build-up to your next big event. Thankfully, our brilliant and friendly athletes at Team PH have served up their best breakfast, sleep, and preparation tips to help you feel ready for race day… Full English for breakfast? 2018 IRONMAN South America Champion Sarah Crowley: Before winning the 7…https://www.precisionhydration.com/us/en/performance-advice/performance/why-we-sleep-book-reviewhttps://www.precisionhydration.com/us/en/performance-advice/performance/why-we-sleep-book-reviewFri, 14 Jun 2019 00:00:00 GMTI’m a pretty avid ‘reader’. I use the air quotes because, these days, I actually listen to most of the books I get through on Audible. I often lack the dedicated time to sit down with a book as I do travel a lot, although driving and travelling provides me with the ideal time to get stuck into a good audio book. I picked out ‘Why We Sleep’ by Matthew Walker about a year ago after a particularly arduous work trip to the USA left me incredibly tired, ill and burnt out. During that trip I’d taken…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-much-should-you-drinkhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-much-should-you-drinkTue, 11 Jun 2019 00:00:00 GMTOnce you’ve gathered some data on your sweat rate and how salty your sweat is (either through taking an Advanced Sweat Test at one of our Sweat Test Centers or by estimating your sodium losses), you’re ready to start formulating/refining an actionable hydration strategy to use out in the real world. Trial and error When it comes to creating a successful hydration plan, a quote from economist Tim Harford comes to mind… "Show me a successful complex system, and I will show you a system that has…https://www.precisionhydration.com/us/en/performance-advice/performance/tips-balancing-training-working-mumhttps://www.precisionhydration.com/us/en/performance-advice/performance/tips-balancing-training-working-mumTue, 11 Jun 2019 00:00:00 GMTCharlotte Reed is a self-confessed run geek, business owner and mother to Ethan (9) and Ashton (6). She trains at David Lloyd Ringwood, where the lads swim a few mornings a week and we got to know her through a mutual friend. Andy's written a number of popular blogs about things like how to balance training with the demands of modern life and how to avoid overtraining and burnout in sport, work and life and we were talking about the topic with Charlie and she had some useful thoughts from a mum…https://www.precisionhydration.com/us/en/performance-advice/performance/5-things-to-consider-when-training-for-something-newhttps://www.precisionhydration.com/us/en/performance-advice/performance/5-things-to-consider-when-training-for-something-newWed, 05 Jun 2019 00:00:00 GMTTraining for an unfamiliar discipline is certainly a different beast to training for an event for which you are already quite specifically fit, so I’ve pulled together some reflections on what I’ve been doing to prepare for longer swimrun events in recent years in case it’s helpful for when you’re considering a new challenge... Make a plan It’s helpful to zoom out and look at the big picture whilst preparing for a specific race. How many weeks of training do I have available? Where am I now and…https://www.precisionhydration.com/us/en/performance-advice/performance/hrv-optimise-training-and-recoveryhttps://www.precisionhydration.com/us/en/performance-advice/performance/hrv-optimise-training-and-recoveryWed, 22 May 2019 00:00:00 GMTWe first met Simon Wegerif from leading Heart Rate Variability training app/sensor developers ithlete at the Training Peaks Endurance Coaching Summit up in Manchester. He's doing some really interesting work that's helping athletes optimise their training plans by monitoring (and then responding to) the signs of fatigue that can be found by measuring the time gap between heart beats. He's worked with a number of elite athletes and organisations, including Arsenal FC. If you read our blog on…https://www.precisionhydration.com/us/en/performance-advice/interview/sarah-crowley-on-her-at-the-ironman-70-3-asia-pacific-champshttps://www.precisionhydration.com/us/en/performance-advice/interview/sarah-crowley-on-her-at-the-ironman-70-3-asia-pacific-champsThu, 16 May 2019 00:00:00 GMTBrisbane-based pro-triathlete Sarah Crowley joined Team Precision Fuel & Hydration for 2019. Sarah was the 2018 IRONMAN South America Champion and came in 3rd place at the IRONMAN World Champs in Kona a couple of years ago. She was also the ITU Long Course World Champ, the IRONMAN European and Asia Pacific Regional Champ in 2017 and won the Middle East 70.3 title the year before that. This year her eyes are very firmly set on the big prize on the Big Island (Kona!) and we've been helping her…https://www.precisionhydration.com/us/en/performance-advice/motivation/motivation-performance-traininghttps://www.precisionhydration.com/us/en/performance-advice/motivation/motivation-performance-trainingWed, 01 May 2019 00:00:00 GMTWhat’s really motivating you to perform? Understanding what motivates you is a crucial component of performing well, and when it comes to what motivates you in competitive situations, there are two aspects of personality that are worth exploring: a Need for Achievement (NA) and a Fear of Failure (FF). NA refers to how naturally competitive we are and how we actively seek out challenges in our sport. FF explains the way we perceive the possibility of defeat. None of us enjoy losing and sport in…https://www.precisionhydration.com/us/en/performance-advice/motivation/how-to-cope-with-pre-race-nerveshttps://www.precisionhydration.com/us/en/performance-advice/motivation/how-to-cope-with-pre-race-nervesWed, 01 May 2019 00:00:00 GMT“I don’t think I ever went into a race, even a smaller local race, where I wasn’t nervous.” The words of Ironman legend Dave Scott are a reminder that pre-race nerves affect everyone, from amateur athletes to the elite performers who seemingly win races for fun. The tell-tale signs of pre-race jitters - clammy hands, an increased heart rate, excessive sweating, thoughts of ‘why am I doing this?’ - will have affected most athletes at one stage or another, and the reaction to the situation can be…https://www.precisionhydration.com/us/en/performance-advice/motivation/endurance-running-depression-mental-healthhttps://www.precisionhydration.com/us/en/performance-advice/motivation/endurance-running-depression-mental-healthWed, 01 May 2019 00:00:00 GMTYou know that phrase - "you don’t have to be mad to work here, but it helps"? I hate that phrase. But more and more often, as I line up at the start of trail races, ultras and endurance races, I find myself looking round and thinking exactly that about the people on the start line. We’re all in our own ways, completely mental. I’ve been running for about 8 years now. At the start, I would reluctantly drag myself 2 or 3 miles around East London on the recommendation of my doctor. I hated it. But…https://www.precisionhydration.com/us/en/performance-advice/hydration/history-of-hydration-advice-for-athleteshttps://www.precisionhydration.com/us/en/performance-advice/hydration/history-of-hydration-advice-for-athletesTue, 23 Apr 2019 00:00:00 GMTHydration advice for athletes has changed dramatically over the last ~100 years and we've taken a look at how things have changed during that time... Early 1900s - Drink nothing The changes over time has been most clearly documented in the writings of Prof. Tim Noakes, along with two prominent ex-sports science students from his department at the University of Cape Town; Ross Tucker and Jonathan Dugas. Their research into hydration concluded that, in the early 1900s, it was considered best…https://www.precisionhydration.com/us/en/performance-advice/performance/using-london-marathon-to-perfect-ironman-runhttps://www.precisionhydration.com/us/en/performance-advice/performance/using-london-marathon-to-perfect-ironman-runFri, 12 Apr 2019 00:00:00 GMTIs it possible to achieve marathon success at this year’s London Marathon when focussing on a wider goal? Martin and Jane Gannon are a couple that regularly train and compete together across the world. Martin got on the podium with an impressive fourth in the 60-64 division at the IRONMAN World Championship’s last year in Kona. Jane also competed last year, finishing 12th in the F55-59 category. Martin and Jane are both running this year’s London Marathon as part of their IRONMAN training plan…https://www.precisionhydration.com/us/en/performance-advice/hydration/4-tips-for-mastering-aid-stations-at-a-marathonhttps://www.precisionhydration.com/us/en/performance-advice/hydration/4-tips-for-mastering-aid-stations-at-a-marathonThu, 11 Apr 2019 00:00:00 GMTGetting fluids in without choking or spilling most of it down your front whilst running is not an easy task! Here's some advice on how to overcome the issue of drinking on the move during a marathon... 1) Line up on the correct side of the road No-one benefits from a last minute sideways surge across the path of other athletes, so move across with a couple of hundred metres to spare and try to establish yourself in a gap in the traffic if you can. 2) Slow down for the grab, and make eye contact…https://www.precisionhydration.com/us/en/performance-advice/interview/bernie-danni-shrosbree-swimrunhttps://www.precisionhydration.com/us/en/performance-advice/interview/bernie-danni-shrosbree-swimrunWed, 10 Apr 2019 00:00:00 GMTWhat do you buy your adventure sports loving dad for his 60th? He’s a former Royal Marine, ex-professional triathlete, ski mountaineer and cyclist – but he's got a dodgy knee. The answer? A team entry to ÖTILLÖ Swimrun Utö in Sweden of course! What could possibly go wrong?! Bernie Shrosbree tells us about being signed up to this epic endurance challenge by his 24-year-old daughter Danni, his extraordinary athletic career, the F1 legends he’s worked with – and the lessons today’s triathletes…https://www.precisionhydration.com/us/en/performance-advice/hydration/why-do-humans-sweat-so-muchhttps://www.precisionhydration.com/us/en/performance-advice/hydration/why-do-humans-sweat-so-muchTue, 09 Apr 2019 00:00:00 GMTVery few mammals perspire so what are the advantages of sweating for humans? Sports Scientist Andy Blow looks at how sweating could be a result of evolution and explains why humans sweat...  The dangers of overheating Humans are endotherms. This is a scientific term for ‘warm blooded’ and means that we regulate our own core body temperature without relying on the external environment in the way that cold blooded creatures like reptiles are forced to. We have to keep our core temperature in the…https://www.precisionhydration.com/us/en/performance-advice/gear/canyon-speedmax-cf-slxhttps://www.precisionhydration.com/us/en/performance-advice/gear/canyon-speedmax-cf-slxWed, 03 Apr 2019 00:00:00 GMTTeam Precision Fuel & Hydration captain Brad Williams has reviewed The Canyon Speedmax CF SLX by taking a look at the fit, aerodynamics, handling and value of his bike of choice. Back in March of 2018 I started riding the Canyon Speedmax CF SLX. In terms of tri bikes, I'd previously ridden 3 different Cervelo’s (the Original P3, the “new” P3, and the P5-6), and for ~8 months in between the two P3’s and the P5-6, I rode a Falco beam bike. The number one question I've gotten since switching to the…https://www.precisionhydration.com/us/en/performance-advice/performance/what-endurance-athletes-can-learn-from-pro-sports-teamshttps://www.precisionhydration.com/us/en/performance-advice/performance/what-endurance-athletes-can-learn-from-pro-sports-teamsWed, 27 Mar 2019 00:00:00 GMTWe're extremely fortunate to get to work closely behind the scenes with some of the biggest teams in the world of professional sport, including NFL, NBA, MLB, Premier League, pro cycling, Formula 1 and beyond. Through getting in behind the scenes of these organisations and working alongside their athletes and support staff, we’ve picked up quite a few interesting and useful performance-related insights and noticed some common themes on what's done at the highest levels of sport to maximise…https://www.precisionhydration.com/us/en/performance-advice/nutrition/wolves-nutrition-secretshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/wolves-nutrition-secretsMon, 25 Mar 2019 00:00:00 GMTPrecision Fuel & Hydration work with a long list of professional teams in the NFL, NBA, Major League Baseball, and the English Premier League, and we're delighted to be the official hydration partner of Wolverhampton Wanderers FC. We spoke to the club's Head of Nutrition, Dr Mayur Ranchordas, to hear about the nutrition secrets of some of the top footballers in the world...  Nutrition principles I think one of the main things is to keep things simple and to nail the basics. We try not to…https://www.precisionhydration.com/us/en/performance-advice/performance/sufferlandria-knighthood-challenge-reviewhttps://www.precisionhydration.com/us/en/performance-advice/performance/sufferlandria-knighthood-challenge-reviewWed, 13 Mar 2019 00:00:00 GMTWhen we recently announced a partnership with indoor cycling training platform The Sufferfest (we're providing hydration advice for their brutal Tour of Sufferlandria and Global Knighthood Challenge), it immediately brought back some great, albeit painful, memories of using the app in it's early days. I went and looked back through my old Training Peaks logs and found my very first Sufferfest training session. It was on 03 February 2011, 8 years ago! Back then you had to buy the training videos…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-avoid-overtraining-and-burnouthttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-avoid-overtraining-and-burnoutWed, 13 Mar 2019 00:00:00 GMTIt's fair to say that I have a bit of a history of both training and working myself into the ground. I was reminded of this when looking at my training history whilst writing a piece on how getting older affects your athletic performance. But, I would like to think that this gives me some credible, first hand experience to draw upon and, as the episodes of burnout are becoming a lot less frequent these days, it does seem to indicate that I'm probably slowly learning from it as well, even if I'm…https://www.precisionhydration.com/us/en/performance-advice/hydration/ageing-and-endurance-performancehttps://www.precisionhydration.com/us/en/performance-advice/hydration/ageing-and-endurance-performanceFri, 08 Mar 2019 00:00:00 GMTRecently it seems like quite a few things have been conspiring to nudge me into writing a post about ageing and athletic performance. I've moved up to Veteran/Masters status for endurance events and I've been trying for a quite a while now (with a varying degree of success) to understand and come to terms with the decline in my athletic abilities as I get older. Getting slower is a subject I think about often and it has been in evidence for me personally for about a decade now, but I do feel…https://www.precisionhydration.com/us/en/performance-advice/hydration/sweat-test-cramp-free-marathonhttps://www.precisionhydration.com/us/en/performance-advice/hydration/sweat-test-cramp-free-marathonWed, 20 Feb 2019 00:00:00 GMTMarc Casals Vilasis is a runner from Barcelona who lives in Brussels, Belgium. He's run a number of marathons and before 2018 had had two cracks at the iconic New York Marathon.  His first attempt in 2015 was hampered by cramp and a loss of power at around the 20km (12 mile) point. He soldiered through for a time of 4:15. He then came back for revenge in 2017, but the cramps struck again, this time at Central Park just after the 36km (22 mile) point. Again he pushed through and finished with a…https://www.precisionhydration.com/us/en/performance-advice/performance/winter-training-camp-advicehttps://www.precisionhydration.com/us/en/performance-advice/performance/winter-training-camp-adviceWed, 06 Feb 2019 00:00:00 GMTOff season training camps were always a big highlight of the winter for me. I’d aim to get in one or two trips away between January and April to help break up the monotony of winter training. I found camps were a great way to put some focus into my pre-season build up and increase my training volume. Often I’d head to Lanzarote for some serious mileage in the sunshine (and to ride in those headwinds!), but I also experimented pretty successfully with different types of cross training too. I did…https://www.precisionhydration.com/us/en/performance-advice/hydration/hydration-winter-coldhttps://www.precisionhydration.com/us/en/performance-advice/hydration/hydration-winter-coldWed, 06 Feb 2019 00:00:00 GMTPaying attention to hydration needs is a year-round task for athletes. However, because people generally associate a need for fluid replacement with the Summer sun, Winter often takes a backseat in terms of hydration considerations. But Winter (or trips to colder parts of the world for events) is not a time to forget about proper fluid, carbohydrate and electrolyte intake if you want to perform at your best. There are quite a few reasons to not only consider your needs, but also to dial in your…https://www.precisionhydration.com/us/en/performance-advice/hydration/athletes-avoid-cramp-electrolyte-supplementshttps://www.precisionhydration.com/us/en/performance-advice/hydration/athletes-avoid-cramp-electrolyte-supplementsWed, 30 Jan 2019 00:00:00 GMTAs a business based in Europe, we're subject to a lot of rules as to what we can and can't claim when marketing our electrolyte supplements. The UK's "Code of Non-broadcast Advertising" states that "Only nutrition claims listed in the updated Annex of the EU Regulation may be used in marketing communications." As Andy pointed out so well in his in-depth article on why athletes suffer from cramp, although there’s a decent amount of circumstantial weight (case studies, observational data, anecdote…https://www.precisionhydration.com/us/en/performance-advice/performance/recovery-traininghttps://www.precisionhydration.com/us/en/performance-advice/performance/recovery-trainingWed, 16 Jan 2019 00:00:00 GMTMatt Dixon is a world-class triathlon coach, former pro triathlete and elite swimmer, and an exercise physiologist. He's the founder and owner of Purple Patch Fitness, a fitness and coaching company serving triathletes and endurance enthusiasts across the world. Under his guidance, his athletes have recorded over 350 pro IRONMAN and IRONMAN 70.3 victories and podiums, including multiple World Championships. His distinct performance methodology - focused on integrating performance into time…https://www.precisionhydration.com/us/en/performance-advice/hydration/hyponatremia-coma-athletehttps://www.precisionhydration.com/us/en/performance-advice/hydration/hyponatremia-coma-athleteThu, 10 Jan 2019 00:00:00 GMTWe regularly hear from athletes who've suffered from a bout of exercise-associated hyponatremia, a condition involving the dilution of your blood sodium levels, usually driven by excessive, low sodium fluid intake during prolonged exercise and potentially exacerbated by high salt losses in sweat.  It's symptoms including nausea, vomiting and - in severe cases - seizures, coma and even death.  It's a topic close to our hearts and one we've even contributed research to, having a paper published in…https://www.precisionhydration.com/us/en/performance-advice/hydration/drinking-london-marathon-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/drinking-london-marathon-hydrationSat, 01 Dec 2018 00:00:00 GMTHere's some advice on how to overcome the issue of drinking on the move (without spilling everything down you!) during the London Marathon… At the London Marathon there will be drink stations offering water at every mile between miles 3 and 25 (apart from miles 7 and 11). Here’s how to nail drinking on the move… 1. Line up on the correct side of the road for the aid station No-one benefits from a last minute sideways surge across the path of other athletes. Aim to move across towards the aid…https://www.precisionhydration.com/us/en/performance-advice/interview/ironman-703-age-group-world-championhttps://www.precisionhydration.com/us/en/performance-advice/interview/ironman-703-age-group-world-championThu, 22 Nov 2018 00:00:00 GMTIn September 2018, Chris Standidge crossed the line at the Ironman 70.3 World Champs in Nelson Mandela Bay in 04:01:21. That was good enough for 24th place overall and to claim the title of Age Group World Champion (35-39). In fact, he won his AG by a huge margin of 9:31 and was the fastest British Age-Group male on the day. The TheTotal Tri Training coach reflects on his victory and gives us an insight into the training that went into his hard-earned success story... Fitting training in with…https://www.precisionhydration.com/us/en/performance-advice/performance/athletic-heart-rate-issueshttps://www.precisionhydration.com/us/en/performance-advice/performance/athletic-heart-rate-issuesWed, 21 Nov 2018 00:00:00 GMTWhen I was taking sport ‘seriously’ in the late ‘90s and early 2000s, I went through a phase where almost all of my training and racing was done religiously with a heart rate monitor on. I look back at my own approach to training and what endurance exercise means for the health of our hearts... Extreme effort and heart rate Before GPS watches and power meters were widely available, heart rate was ‘the thing’ to measure and, as a young sports science student, I was keen to get to grips with it…https://www.precisionhydration.com/us/en/performance-advice/performance/get-aero-on-a-bikehttps://www.precisionhydration.com/us/en/performance-advice/performance/get-aero-on-a-bikeWed, 31 Oct 2018 00:00:00 GMTThe likes of Team Sky, Movistar and Sunweb spend huge amounts of money and man hours refining their aerodynamics. But as you’ll discover, there’s more to it than plonking Froome and Valverde in a wind-tunnel… "I wore a skinsuit in 1984 in a road race in the UK when I wasn’t even 16 and got absolutely ridiculed in the changing rooms for wearing it. Then I pissed the competition off by winning. Now you won’t see any time-triallist wearing anything but a skinsuit. I still think we have a fledgling…https://www.precisionhydration.com/us/en/performance-advice/interview/aero-simon-smart-drag2zerohttps://www.precisionhydration.com/us/en/performance-advice/interview/aero-simon-smart-drag2zeroWed, 31 Oct 2018 00:00:00 GMTSimon Smart has been recognised as one of the most influential people in the bike industry, being responsible for the design of a number of record breaking products as well as helping some of the highest performing pro athletes go faster.  He and Andy go back a few years and so when they bumped into each other at the Cycle Show in Birmingham recently, we jumped at the chance to ask the King of Aero a few questions to help you realise some performance gains by optimising your positioning and bike…https://www.precisionhydration.com/us/en/performance-advice/gear/orange-mud-pfv-hydration-reviewhttps://www.precisionhydration.com/us/en/performance-advice/gear/orange-mud-pfv-hydration-reviewWed, 03 Oct 2018 00:00:00 GMTI’ve got to admit, the P.F.V (Phone. Flask. Vest.) Hydration Pack was the first running hydration pack I’ve used as I rarely run over two hours and have always thought most packs to be too bulky and obstructive to want to try them. So I was pleasantly surprised when Josh at Orange Mud told me about the P.F.V., which was designed for runs under two hours, where you only really want to carry a small flask, maybe a gel or two and your phone - which is all I usually need. The P.F.V is available in S…https://www.precisionhydration.com/us/en/performance-advice/performance/fatigue-causes-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/fatigue-causes-performanceMon, 10 Sep 2018 00:00:00 GMTCan you dig deeper? What is it that prevents you from knocking 1 minute off your marathon time, curtails a 3 hour ride early or has you exiting the Ironman swim and transitioning straight to your car? Fatigue was one of the key areas of discussion at the Science and Cycling Conference in Nantes, France. Here, I’ll attempt to clarify exactly what fatigue is and, thanks to former pro cyclist Lieselot Decroix, reveal how your nutrition strategy might be able to manipulate your brain into helping…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-beat-muscle-cramphttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-beat-muscle-crampWed, 05 Sep 2018 00:00:00 GMTEvery day we get feedback and reviews from athletes telling us that they've seen performance gains from personalising their hydration strategy using Precision Fuel & Hydration electrolytes.  We share every single email and review in our company Slack chat as it's a great motivator when you're burning the midnight oil (or you want a legitimate excuse to procrastinate for 5 minutes here and there...) Every athlete story is interesting but occasionally we'll read one that really hammers home why we…https://www.precisionhydration.com/us/en/performance-advice/hydration/avoiding-injury-and-maintaining-consistency-when-training-for-an-ultrahttps://www.precisionhydration.com/us/en/performance-advice/hydration/avoiding-injury-and-maintaining-consistency-when-training-for-an-ultraWed, 22 Aug 2018 00:00:00 GMTAhead of the ÖTILLÖ Swimrun World Championships in 2017, I detailed my approach to training as I strove to avoid injury and maintain consistency... Why was I racing the ÖTILLÖ Swimrun World Champs again? I met Paul Newsome in the mid 90s when both of us enrolled on the first ever Sport and Exercise Science degree course run by the University of Bath. We were a real pair of keen young whippersnappers back then, very eager to improve our triathlon performances but committed our fair share of…https://www.precisionhydration.com/us/en/performance-advice/performance/how-runners-can-manage-chronic-lower-leg-injurieshttps://www.precisionhydration.com/us/en/performance-advice/performance/how-runners-can-manage-chronic-lower-leg-injuriesWed, 22 Aug 2018 00:00:00 GMTIn the world of running there can be little more frustrating than chronic calf or lower limb injuries. One of the world’s leading sports injury specialists Dr Lawrence Van Lingen discusses some of the more common ailments and shares some tips for managing them... Lower limb injuries come with significantly longer healing times than injuries higher up in the body and also usually affect the fit and motivated. Novice runners tend to suffer more knee or hip injuries, elite and higher volume…https://www.precisionhydration.com/us/en/performance-advice/nutrition/andy-tries-go-faster-foods-go-biteshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/andy-tries-go-faster-foods-go-bitesTue, 07 Aug 2018 00:00:00 GMTAs you probably already know, we generally advocate getting the majority of your energy from solid and semi-solid foods when you're sweating for longer periods, leaving your fluids for keeping you hydrated. I wrote a detailed take on how we see Precision Fuel & Hydration fitting into your wider fueling strategy and that's worth reading if you find it hard to juggle your hydration and fuel intakes when you're exercising hard. Our approach to fueling means we’re always on the look out for new and…https://www.precisionhydration.com/us/en/performance-advice/hydration/sweat-tests-explainedhttps://www.precisionhydration.com/us/en/performance-advice/hydration/sweat-tests-explainedWed, 01 Aug 2018 00:00:00 GMTHere’s a pub-quiz-worthy fact for you, humans sweat considerably more than any other animal on earth. Our sweat rate can be up to 2x higher than camels and we can be as much as 5x sweatier than horses (in terms of sweat produced per hour relative to total body surface area). Why do we sweat so much? It’s widely believed that the ability to sweat developed under evolutionary pressures when our ancestors were hunting and gathering on the hot, dry African Savannah. Sweating allows us to offload…https://www.precisionhydration.com/us/en/performance-advice/nutrition/exogenous-ketone-ester-reviewhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/exogenous-ketone-ester-reviewWed, 01 Aug 2018 00:00:00 GMTAs you might know, I'm the oldest dog on the Precision Fuel & Hydration team so a question I'm always asking myself is can this old dog learn new tricks? And of course the answer is always yes. If you read my earlier training blogs, you'll know I took on the ÖTILLÖ Isles of Scilly Swimrun alongside Andy back in June. It was a completely new adventure for me, my very first Swimrun race, with 30km of trail running (in a wetsuit) and 8 km of open water swimming (in running shoes). What I also did…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-precise-does-your-hydration-plan-really-need-to-behttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-precise-does-your-hydration-plan-really-need-to-beTue, 31 Jul 2018 00:00:00 GMTNot long ago an athlete, we'll call him Steve, sent me a spreadsheet showing his sweat rate during a number of training sessions and the results from his Advanced Sweat Test. He asked me to interpret this data and tell him exactly how much fluid and sodium he should consume during his next Ironman event. I looked at the numbers and gave him an idea of how much fluid and sodium I thought he should aim to take in as well as some advice on how to dial this in through some further trial and error in…https://www.precisionhydration.com/us/en/performance-advice/performance/tour-de-france-cycling-team-doctorhttps://www.precisionhydration.com/us/en/performance-advice/performance/tour-de-france-cycling-team-doctorThu, 19 Jul 2018 00:00:00 GMTThey’re arguably the most vilified employees in professional cycling but, as I discovered, races like the Tour de France simply wouldn’t happen without the cycling team doctor… Paint a mental picture of a cycling team doctor and, in all likelihood, the scheming, tanned, Bart Simpsonesque, Michele Ferrari comes to mind. The Italian, you may remember, received a lifetime ban from the world of cycling back in 2012 for a medicine-cabinet’s worth of anti-doping violations including possession…https://www.precisionhydration.com/us/en/performance-advice/performance/how-pros-prepare-for-the-tour-de-francehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-pros-prepare-for-the-tour-de-franceThu, 19 Jul 2018 00:00:00 GMTWith the Tour de France only days away, we thought we'd ask Team AG2R La Mondiale's Jan Bakelants for some insight into how riders prepare and see what insider knowledge we get out of him about what it's actually like to ride in the Tour... With the 2018 Tour de France only days away, we thought we'd ask Team AG2R La Mondiale's Jan Bakelants for some insight into how riders prepare and see what insider knowledge we get out of him about what it's actually like to ride in the Tour. Jan held the…https://www.precisionhydration.com/us/en/performance-advice/hydration/precision-hydration-packaginghttps://www.precisionhydration.com/us/en/performance-advice/hydration/precision-hydration-packagingWed, 18 Jul 2018 00:00:00 GMTBefore we started developing our range of electrolyte supplements, we looked around at pretty much all the hydration products on the market and noticed that there was no clear and consistent way of communicating how much sodium - the crucial ingredient when it comes to hydration - was in a product. So, we explain why we name our products according to their relative concentration... How do you know how much sodium is in a sports drink? Some sports drinks label the "Salt" content of the…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-measure-your-sweat-ratehttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-measure-your-sweat-rateWed, 04 Jul 2018 00:00:00 GMTEstimating your sweat rate can be a useful exercise when you’re trying to figure out how much and what you need to drink during training and events. Sweat rate varies considerably from person-to-person due to body shape, size and fitness level. Your own sweat rate can also vary quite a lot as a multitude of factors - including how hard you’re working, the ambient temperature and humidity, wind speed, your clothing and heat acclimation status - all play a role in determining how fast and how much…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-estimate-sweat-salt-losshttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-estimate-sweat-salt-lossWed, 04 Jul 2018 00:00:00 GMTWhen it comes to understanding how to hydrate properly you need to consider two things, how much you’re sweating (your sweat rate - usually measured in ml per hour) and how much salt you’re losing in that sweat (your sweat concentration. i.e. how 'salty' your sweat is). Understanding both of these gives you an overall appreciation of your net fluid and sodium losses over a given period of time and this enables you to work out a sensible personalised hydration plan. An introduction to salty sweat…https://www.precisionhydration.com/us/en/performance-advice/hydration/rehydration-weight-cut-mmahttps://www.precisionhydration.com/us/en/performance-advice/hydration/rehydration-weight-cut-mmaWed, 04 Jul 2018 00:00:00 GMTOne of the challenges of any combat sport is the weight cut. Mixed Martial Arts (MMA) is no different, it’s a key part of the preparation for fights - and even the outcome if done incorrectly. We've been lucky enough to work with Dean Amasinger for a number of years now and he has taken the time to share his years of first hand experience handling weight cuts with us in this blog piece - over to you, Dean! All combat sports are split into weight categories that you must stay within if you want…https://www.precisionhydration.com/us/en/performance-advice/interview/olympian-michelle-dillon-comebackhttps://www.precisionhydration.com/us/en/performance-advice/interview/olympian-michelle-dillon-comebackWed, 06 Jun 2018 00:00:00 GMTTwo time Olympian and former World Champion Michelle Dillon won her age group at the Eton Dorney World Sprint Triathlon Qualifier, earning a spot at the World Champs on the Gold Coast in September in the process. Not bad for her first race in 11 years. We wanted to get you some insight into what it's like returning to racing as an age grouper after so many years out of the game... So Michelle, what did your training plan look like in the months leading up to the race? Were you focusing on any of…https://www.precisionhydration.com/us/en/performance-advice/hydration/does-having-clear-pee-really-mean-youre-well-hydratedhttps://www.precisionhydration.com/us/en/performance-advice/hydration/does-having-clear-pee-really-mean-youre-well-hydratedMon, 14 May 2018 00:00:00 GMTThere's a common misconception among athletes and the general public that you're optimally hydrated if your urine is a clear colour. The colour of your urine can help you understand how your hydration status fluctuates on a daily basis, but drinking until your pee is clear is not the route to optimal health or performance... Urine Colour Chart - What colour is your urine? Every time I visit the locker room of a pro sports team I make sure I visit the restrooms. Often this is genuinely just…https://www.precisionhydration.com/us/en/performance-advice/hydration/why-is-thirst-quenched-quickly-after-drinkinghttps://www.precisionhydration.com/us/en/performance-advice/hydration/why-is-thirst-quenched-quickly-after-drinkingWed, 18 Apr 2018 00:00:00 GMTI recently wrote a blog on whether you should just drink water to thirst. In my background reading for that I came across a couple of recent research papers I'd not seen before, but I didn't have the time to fully dissect them, so didn't include my thoughts on them in the piece. Having found some time to get my head around them, I've written a follow-up post to bring this extra research into the discussion. The papers essentially ask two different questions, both of which are linked to the…https://www.precisionhydration.com/us/en/performance-advice/hydration/should-you-drink-water-to-thirsthttps://www.precisionhydration.com/us/en/performance-advice/hydration/should-you-drink-water-to-thirstWed, 04 Apr 2018 00:00:00 GMTIn 2012 Professor Tim Noakes (a high profile doctor and sports scientist) published a somewhat controversial book titled ‘Waterlogged - The Serious Problem of Over-hydration in Endurance Sports’ where he advocates ‘drinking plain water to thirst’ as the best way to avoid hydration-related issues such as hyponatremia and to maximise athletic performance. Rather than of drinking to a hydration plan and/or consuming any additional electrolytes through sports drinks. The book was widely talked about…https://www.precisionhydration.com/us/en/performance-advice/hydration/hyponatremia-case-report-bmjhttps://www.precisionhydration.com/us/en/performance-advice/hydration/hyponatremia-case-report-bmjThu, 22 Mar 2018 00:00:00 GMTWe've written about what hyponatremia is and how it can pose a risk to athletes competing in endurance events (and individuals working in extreme conditions) before in some detail. But, to bring you up to speed, hyponatremia is a medical term describing low (hypo) blood sodium levels (natremia – 'Na' being the chemical symbol for sodium). The common cause of the condition for athletes is excessive drinking, which leads to a dilution of sodium levels in the blood. This can be made worse by the…https://www.precisionhydration.com/us/en/performance-advice/performance/last-minute-marathon-tipshttps://www.precisionhydration.com/us/en/performance-advice/performance/last-minute-marathon-tipsThu, 08 Mar 2018 00:00:00 GMTThe final week before a marathon can be a daunting experience for many runners, so we've collated a list of 5 ways to help make sure you're prepared for running 26 miles & 385 yards (or 41.195km)... The Do's and Don'ts When you get into the final week before your marathon the hard work should essentially already be in the bag. Anything you get up to in those final days should be focused on allowing you to express your fitness level to the best of your current ability on the day, nothing more…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-taper-for-triathlonhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-taper-for-triathlonThu, 08 Mar 2018 00:00:00 GMTMikael Ericksson of the excellent That Triathlon Show podcast (on which Andy was recently a guest to talk about all things hydration) has shared some advice on how to taper into a triathlon more effectively... Ok, so you've got most of your training under your belt. You're fit and excited for your upcoming race. But one thing remains to be done to make sure you arrive at the starting line in the best form you possibly can...the taper. You don't really need to taper if you're doing your first…https://www.precisionhydration.com/us/en/performance-advice/nutrition/hydration-nutrition-tips-for-xc-and-marathon-mountain-bike-raceshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/hydration-nutrition-tips-for-xc-and-marathon-mountain-bike-racesWed, 21 Feb 2018 00:00:00 GMTStu Bowers races for SCOTT Racing when he's not editing Cyclist magazine. In 2016 he was National Champion in the 40-44 age category and 3rd Vet overall. Last year he came 3rd in Rounds 1 and 2 of the HSBC National MTB Series. In his "distant" past he rode at an elite level for about 12 years, representing Team GB at World Cup and World Championship level in both MTB and Cyclocross. Here's Stu's take on how to hydrate/fuel up effectively for MTB racing... Staying hydrated/fuelled for XC races…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-in-a-war-zone-afghanistan-iraq-marine-corphttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-in-a-war-zone-afghanistan-iraq-marine-corpThu, 01 Feb 2018 00:00:00 GMTWe first met Tommy Bowling at Ironman Florida and he's been using Precision Fuel & Hydration electrolytes ever since. But not just when he's training/racing. Tommy works for the US military over in Afghanistan and so staying hydrated is a constant challenge for him at work too. He's now in training for Ultraman Florida - which he's doing for a great cause - and we caught up with him to get an idea of how he's able to train for that event whilst on base in one of the hottest and most hostile…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffershttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffersTue, 23 Jan 2018 00:00:00 GMTThe guidelines regarding how much dehydration an athlete can tolerate before performance deteriorates has changed over the years, but what level of dehydration is acceptable and is it possible to avoid dehydration?  Early guidelines for dehydration Not all that long ago, the prevailing opinion in sports science was that you needed to replace 100% of your sweat losses to maintain your performance when exercising. In 1996 the American College of Sports Medicine stated that… “During exercise…https://www.precisionhydration.com/us/en/performance-advice/hydration/can-hot-drinks-help-you-perform-in-cold-weather-athleteshttps://www.precisionhydration.com/us/en/performance-advice/hydration/can-hot-drinks-help-you-perform-in-cold-weather-athletesTue, 16 Jan 2018 00:00:00 GMTWe’ve had a couple of emails in recently asking about the benefits of using hot drinks during winter training. So, I thought I'd look into it... What does research say about the benefits of drinking hot drinks in cold weather? The relationship between environmental temperature, beverage temperature and performance has been studied to a certain extent (see this example from 2006). But, almost exclusively researchers have examined how well cold drinks can enhance performance in hot conditions (the…https://www.precisionhydration.com/us/en/performance-advice/hydration/sweat-test-data-researchhttps://www.precisionhydration.com/us/en/performance-advice/hydration/sweat-test-data-researchThu, 21 Dec 2017 00:00:00 GMTWe’ve been Sweat Testing athletes for a number of years now and as a result we’re gathering up a pretty unique and interesting database of information on the composition of athlete’s sweat. Ok, so admittedly it’s a bit of a niche interest but don’t judge me there! Some folks collect model trains or stamps, others collect sweat samples… Whilst most of the work we do is on a one to one basis - trying to help individuals looking to improve their own performance in a lot of little n=1 experiments…https://www.precisionhydration.com/us/en/performance-advice/hydration/should-your-hydration-strategy-change-as-you-get-olderhttps://www.precisionhydration.com/us/en/performance-advice/hydration/should-your-hydration-strategy-change-as-you-get-olderTue, 19 Dec 2017 00:00:00 GMTThe question of whether your hydration strategy should change as you get older is a particularly pertinent one as we're seeing average life expectancies increase and more and more 'senior' athletes complete endurance events. Sport & Exercise Scientist, Andy Blow, takes a look at the hydration needs of older athletes and provides guidance on how they can avoid dehydration... Life expectancy and increased sporting participation Human life expectancy is increasing rapidly, with some current…https://www.precisionhydration.com/us/en/performance-advice/performance/should-you-athletes-go-training-on-christmas-dayhttps://www.precisionhydration.com/us/en/performance-advice/performance/should-you-athletes-go-training-on-christmas-dayFri, 15 Dec 2017 00:00:00 GMTThere's a pretty infamous story in athletic circles about Seb Coe going training on Christmas Day in 1979. That winter was particularly harsh in the U.K. but, despite the nasty weather, he got up and did a hard 12-mile run early in the morning before sitting down to enjoy the Coe family’s turkey dinner. In the afternoon Seb sat around relaxing with the family but, after a while, he noticed he was beginning to feel a bit uneasy. Eventually he realised that the source of his growing discontent was…https://www.precisionhydration.com/us/en/performance-advice/interview/how-jasmijn-muller-won-the-world-24-hour-time-trial-championshipshttps://www.precisionhydration.com/us/en/performance-advice/interview/how-jasmijn-muller-won-the-world-24-hour-time-trial-championshipsFri, 24 Nov 2017 00:00:00 GMTEndurance cyclist Jasmijn Muller rode to victory in the 24 hour World Championships in California a few weeks back. She matched the world record of 433.2 miles to win by over 19 miles! An epic ride. Jasmijn drinks our 1500mg/l drinks to help her start and stay hydrated. We caught up with her to get some insight into what it takes to perform at your best for a full day in extreme conditions... It’s been quite a year for you, can you give our readers a brief overview of your achievements please…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-ease-avoid-menopause-symptoms-hot-flushes-flashes-night-sweats-menopausal-crampshttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-ease-avoid-menopause-symptoms-hot-flushes-flashes-night-sweats-menopausal-crampsTue, 07 Nov 2017 00:00:00 GMTThe common symptoms of the menopause - hot flushes and night sweats - can lead to dehydration to some extent. If you're an athlete and regularly getting sweaty, the combination of training and the menopause increases the risk of you becoming dehydrated. Although there are ways you can alleviate the symptoms of menopause... Menopause Symptoms Menopause. The mere mention of the word strikes fear into the hearts and minds of middle-aged athletes (and not only the female ones...). It's only saving…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-get-drunk-without-getting-fathttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-get-drunk-without-getting-fatTue, 31 Oct 2017 00:00:00 GMTWhilst I definitely don't endorse binge drinking, the odd boozy night is inevitable, even for the most serious of athletes. (In fact, studies suggest that athletes are more likely than the general population to drink alcohol to excess...) But, how can you enjoy a few drinks whilst minimising the impact on your waistline? Before I cover some damage limitation tips, let’s look at some of the reasons why drinking large amounts of alcohol can significantly increase the chance of gaining fat…https://www.precisionhydration.com/us/en/performance-advice/interview/this-guy-rose-400-places-in-his-ironman-races-in-just-over-a-yearhttps://www.precisionhydration.com/us/en/performance-advice/interview/this-guy-rose-400-places-in-his-ironman-races-in-just-over-a-yearMon, 23 Oct 2017 00:00:00 GMTThere are few things more satisfying than hearing from an athlete who's chuffed to bits with a result they've just achieved. Often we've been working with them for months, even years, to nail their hydration strategy and so when they finally get it (and other aspects of their performance) right and perform at their best, it's as close as you can get to achieving our own sporting goals (and there's not much chance of that around these parts these days what with the day to day running of a growing…https://www.precisionhydration.com/us/en/performance-advice/interview/sweat-testing-toronto-canada-gta-athlete-hydration-electrolyteshttps://www.precisionhydration.com/us/en/performance-advice/interview/sweat-testing-toronto-canada-gta-athlete-hydration-electrolytesTue, 17 Oct 2017 00:00:00 GMTMy journey to becoming a Precision Fuel & Hydration Advanced Sweat Test Centre begins with a harrowing tale of my own failures in several long course triathlons. During the later stages of the run my body simply shuts down – cramping, fatigue, malaise, and a general sense of lost mental concentration. Obviously, it’s expected that you’re going to be tired after exercising for 10+ hours, but this was different – a feeling that I was missing something. As a coach I’m always researching and…https://www.precisionhydration.com/us/en/performance-advice/interview/olympic-medalists-ashton-and-brianne-eaton-talk-sweat-testing-training-schedules-and-life-after-success-at-the-highest-levelhttps://www.precisionhydration.com/us/en/performance-advice/interview/olympic-medalists-ashton-and-brianne-eaton-talk-sweat-testing-training-schedules-and-life-after-success-at-the-highest-levelMon, 16 Oct 2017 00:00:00 GMTThe University of Oregon Track and Field programme is one of the best in the world. So much so that their home field, Hayward Field (which will ring a bell if you've read Nike Founder Phil Knight's excellent memoir Shoe Dog) is known as "Tracktown, USA".  The University have had one of our Sweat Test Machines for a while now and they've tested some of the top talent in collegiate sports, including Double Olympic Gold medalist Ashton Eaton and his Olympic Bronze medal winning wife Brianne Theisen…https://www.precisionhydration.com/us/en/performance-advice/performance/12-tips-bob-graham-round-attempthttps://www.precisionhydration.com/us/en/performance-advice/performance/12-tips-bob-graham-round-attemptFri, 06 Oct 2017 00:00:00 GMTSome of you may have heard of Kílian Jornet. He’s the guy who ran up Everest twice earlier this year and he also came 2nd at the iconic Ultra Trail du Mont Blanc. Not content with that, he's planning to try to become the fastest person to run the infamous Bob Graham Round to finish off his season! The Bob Graham is one of the iconic British endurance challenges. London Marathon co-founder Chris Brasher described anyone who completes it as being part of ‘the most exclusive club in the world’.  A…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-decide-whether-food-is-healthy-or-unhealthyhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-decide-whether-food-is-healthy-or-unhealthyFri, 06 Oct 2017 00:00:00 GMTJack Wilson is a Sport and Exercise Scientist at the Porsche Human Performance Centre and specialises in nutrition. Jack has provided a three-step guide on how to make a smart, informed decision when deciding whether a food is healthy or unhealthy when you're next in the supermarket... We’ve all been there. We see a tasty looking product on the supermarket shelf, we pick it up and then go through the process of trying to work out if it’s healthy or not. As a nutrition coach, arming someone with…https://www.precisionhydration.com/us/en/performance-advice/nutrition/healthy-hydration-recipes-watermelon-feta-saladhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/healthy-hydration-recipes-watermelon-feta-saladFri, 06 Oct 2017 00:00:00 GMTWith her series of recipe books and Go Bites® energy balls, Kate Percy, founder of Go Faster Food, is clearly passionate about the power of ‘real food’ to fuel our sports. So, we’re delighted that Kate will be sharing some of her recipes with us going forwards. Healthy Hydration Watermelon & Feta Salad Many salad leaves and fruits have an extremely high water content. Watermelon is an excellent example, containing 97% water. Rich in natural sugars, potassium and vitamin C, watermelon is a…https://www.precisionhydration.com/us/en/performance-advice/hydration/different-precision-hydration-supplementshttps://www.precisionhydration.com/us/en/performance-advice/hydration/different-precision-hydration-supplementsMon, 02 Oct 2017 00:00:00 GMTOur multi-strength electrolyte supplements come in three different formats. Many of our athletes will make use of each of them in different scenarios or at different times before, during and after events, but here's a quick rundown of the differences to help you decide how best to implement your personalised hydration plan... Precision Fuel & Hydration's electrolyte supplements Our electrolyte supplements come in three formats, because all athletes and sports are different and so they have…https://www.precisionhydration.com/us/en/performance-advice/hydration/eugene-laverty-sweat-testhttps://www.precisionhydration.com/us/en/performance-advice/hydration/eugene-laverty-sweat-testMon, 02 Oct 2017 00:00:00 GMTPrecision Fuel & Hydration has a history in motorsport. Our Founder, Andy Blow used to be the Team Sports Scientist for the Renault and Benetton Formula One teams and our company actually grew out of the Porsche Human Performance Centre at Silverstone, the home of British Motor Racing, where we still have a Sweat Test Centre today. So, over the years we've personalised the hydration strategies of a number of elite motorsport athletes, including Eugene Laverty. Eugene's an Irish motorcycle road…https://www.precisionhydration.com/us/en/performance-advice/interview/how-brooke-brown-came-2nd-at-ironman-maastrichthttps://www.precisionhydration.com/us/en/performance-advice/interview/how-brooke-brown-came-2nd-at-ironman-maastrichtMon, 21 Aug 2017 00:00:00 GMTPro triathlete and dietician Brooke Brown reached out to us earlier this year when she was doing some research into how to perfect her hydration strategy in her push for a Kona slot. She got on so well with our products and approach that she flew over from The Netherlands to meet us and soon she was part of Team Precision Fuel & Hydration as our resident Sweat Expert in Holland! When she's not Sweat Testing athletes or working on their wider nutrition strategy, she's training for her own races…https://www.precisionhydration.com/us/en/performance-advice/interview/how-kate-comber-came-3rd-at-ironman-maastricht-pro-women-ironman-training-plan-schedulehttps://www.precisionhydration.com/us/en/performance-advice/interview/how-kate-comber-came-3rd-at-ironman-maastricht-pro-women-ironman-training-plan-scheduleMon, 21 Aug 2017 00:00:00 GMTFresh off the back of her first pro podium at Ironman Maastricht a couple of weeks a go, I caught up with Kate Comber to find out just how she's managing such epic results so early on in her pro career... Kate, you finished 5th at IRONMAN® Wales last year and then 6th at IRONMAN® Lanzarote in May. Now you've got your first Pro podium coming 3rd at IRONMAN® Maastricht. What do you attribute your success to? I think I owe my improvement mostly to the hard work I have put into training over the…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-start-hydrated-and-why-that-is-important-sodium-preloading-what-to-do-before-a-race-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-start-hydrated-and-why-that-is-important-sodium-preloading-what-to-do-before-a-race-hydrationMon, 07 Aug 2017 00:00:00 GMTMuch of the literature on hydration has focused on what athletes should drink during exercise, but your hydration status before you start exercising can have a huge impact on your athletic performance... The benefits of starting exercise hydrated When people talk about hydration, most of the time it's about what and how much athletes should drink during exercise. These are clearly important questions, but your performance is also massively influenced by how hydrated you are when you start…https://www.precisionhydration.com/us/en/performance-advice/hydration/sheep-shearing-hydrationhttps://www.precisionhydration.com/us/en/performance-advice/hydration/sheep-shearing-hydrationMon, 31 Jul 2017 00:00:00 GMTMeet the Smith family; Matt, Doug and Rowland. Like many other brothers, these guys have a lot in common. They all took to sheep shearing from a young age and continue to do so now as a profession and sport. But the most impressive trait they all share, that not many other siblings can say they do, is world records! And we were lucky enough to witness one of these happen as the youngest, Rowland Smith took on the world solo eight-hour strongwool ewe shearing record. We were first introduced to…https://www.precisionhydration.com/us/en/performance-advice/performance/triathlon-tips-elite-female-triathleteshttps://www.precisionhydration.com/us/en/performance-advice/performance/triathlon-tips-elite-female-triathletesThu, 20 Jul 2017 00:00:00 GMTThere were some epic IRONMAN® results for athletes with Precision Fuel & Hydration electrolytes in their bottles during July of 2017. It turned out to be quite the day. Sarah Lewis came 4th at IRONMAN® 70.3® Jönköping (Sweden) and Team Freespeed's Ruth Astle wasn't far behind in 6th (1st in the 25-29 AG).  Meanwhile, over in Germany, Dimity-Lee Duke and Freespeeder Ali Rowatt clocked in at 7th and 8th Overall at IRONMAN® Frankfurt. Again, Ali took age-group gold. How are they doing this time and…https://www.precisionhydration.com/us/en/performance-advice/interview/tom-evans-chamonix-training-diary-ultrarunner-mds-trail-runninghttps://www.precisionhydration.com/us/en/performance-advice/interview/tom-evans-chamonix-training-diary-ultrarunner-mds-trail-runningSun, 25 Jun 2017 00:00:00 GMTBack in March, Captain Tom Evans somewhat burst on to the world ultra running scene when he came 3rd in the Marathon Des Sables. He used Precision Fuel & Hydration all the way through the desert. Next up for Tom is the Eiger Ultra Trail, one of the most challenging races in the Swiss Alps in mid-July. He was over in Chamonix for a training weekend before heading off to Grindlewald and we asked him to share a training diary to give you an insight into a weekend in the life of a top trail runner…https://www.precisionhydration.com/us/en/performance-advice/interview/this-guy-shaved-25-minutes-off-his-im-time-by-finally-getting-his-hydration-strategy-righthttps://www.precisionhydration.com/us/en/performance-advice/interview/this-guy-shaved-25-minutes-off-his-im-time-by-finally-getting-his-hydration-strategy-rightMon, 19 Jun 2017 00:00:00 GMT58 year old Alan Hinchcliffe is in the top 10% in the world in his age group. But he has always suffered with debilitating cramp towards the end of races. He had given up hope, but then he met Precision Fuel & Hydration at Manchester Tri Show. Three months later he had finished his first cramp-free Ironman and had knocked a whopping 25 minutes off his previous time at IM Majorca (in 30 degree C heat no less). Here's his story...  Alan, tell us a bit about yourself and your background in…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-when-you-re-riding-l-etape-du-tour-and-other-sportiveshttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-when-you-re-riding-l-etape-du-tour-and-other-sportivesMon, 19 Jun 2017 00:00:00 GMTIf you want to thrive on your way around a ‘parcours' of such magnitude then getting your training, nutrition and hydration properly nailed is going to be incredibly important. I’m going to assume that you’re already putting in the big training miles to get fit and weighing out your pasta each and every night to get down to racing weight (you are, aren’t you?!). So I’m going to focus on the finer points of hydration (and to a certain extent, fuelling) on the big day itself, so that all of the…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-deal-with-the-dreaded-after-drophttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-deal-with-the-dreaded-after-dropWed, 07 Jun 2017 00:00:00 GMTWe know from the fields of emergency medicine and rescue that your core body temperature continues to drop even after you get out of cold water. For about 30-45 minutes after you exit the water, your temperature continues to drop, before it starts to rise again to normal levels. This is known as the ‘after-drop’ effect. Our friends at Outdoor Swimmer magazine have written a great little post with some advice on how best to deal with the after-drop if you're getting out of the water... What…https://www.precisionhydration.com/us/en/performance-advice/performance/should-you-be-rolling-out-after-every-training-sessionhttps://www.precisionhydration.com/us/en/performance-advice/performance/should-you-be-rolling-out-after-every-training-sessionThu, 04 May 2017 09:35:00 GMTWe work with a long list of pro sports teams to personalise the hydration strategies of their athletes, both here in the U.K. and over the pond in the U.S. After a while you end up hearing the same names mentioned when you work with the coaching staff and, after hearing about each other enough times, we ended up meeting up with Sparta Science, a Silicon Valley company founded in 2008 by Dr. Phil Wagner.   Sparta applies data and technology to the pursuit of human resilience at more than 4…https://www.precisionhydration.com/us/en/performance-advice/interview/how-tom-evans-came-3rd-at-the-marathon-des-sableshttps://www.precisionhydration.com/us/en/performance-advice/interview/how-tom-evans-came-3rd-at-the-marathon-des-sablesWed, 26 Apr 2017 00:00:00 GMTEvery year we Sweat Test 40-50 athletes heading out to the Moroccan Sahara to tackle the gruelling 251km, 7 stage desert ultra race Marathon Des Sables (MDS). There aren't many races where personalising your hydration strategy are more important than the MDS, where temperatures are reaching up to 50 degrees centigrade (122 F)!  The fastest athlete with PH in his bottle this year was Captain Tom Evans, who became the highest placing British racer of all time (the race has been around since 198…https://www.precisionhydration.com/us/en/performance-advice/interview/ida-nilsson-ultra-runner-skimohttps://www.precisionhydration.com/us/en/performance-advice/interview/ida-nilsson-ultra-runner-skimoWed, 12 Apr 2017 00:00:00 GMTIda Nilsson is a Swedish long-distance runner currently running for Team Salomon. Between 2003 and 2006 she won a total of ten gold medals at the Swedish Championships in track & field and cross country running, plus two NCAA gold medals. Then she took up ultra-running, winning the gruelling Transvulcania Marathon last year amongst other great results. Not content with that, she recently started ski-mountaineering in the winter months as well. (You guessed it, she's pretty good at that too…https://www.precisionhydration.com/us/en/performance-advice/nutrition/why-you-should-eat-some-quality-protein-in-every-mealhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/why-you-should-eat-some-quality-protein-in-every-mealWed, 12 Apr 2017 00:00:00 GMTSport & Exercise Scientist Jack Wilson covered the importance of carbohydrates in his previous blog and his attention now turns to the second macronutrient that's crucial to the performance of athletes: protein. Jack gives us the lowdown on protein sources, supplements and how much we need... Why is protein important for athletes? Dietary protein provides numerous benefits to overall health, body composition and performance. Once ingested, dietary proteins are broken down into amino acids, the…https://www.precisionhydration.com/us/en/performance-advice/nutrition/what-pro-cyclists-eat-before-during-and-after-a-racehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/what-pro-cyclists-eat-before-during-and-after-a-raceWed, 29 Mar 2017 00:00:00 GMTWe get a lot of questions about how PH products fit in with your wider nutrition plan and we thought it would be helpful to take a look at how a professional cyclist fuels their racing.  PH are an Official Partner of Team Sunweb and rider Jan Bakelants has shared his nutrition plan with us. The one thing that's really interesting is just how much carbohydrate energy he's taking on to fuel his efforts when racing at a high intensity and duration (especially given that a three-hour bike ride is…https://www.precisionhydration.com/us/en/performance-advice/hydration/different-types-of-sports-drink-and-when-to-use-themhttps://www.precisionhydration.com/us/en/performance-advice/hydration/different-types-of-sports-drink-and-when-to-use-themWed, 22 Mar 2017 00:00:00 GMTThere are a wealth of sports drinks on the market nowadays and we've outlined the key differences between hypotonic, isotonic and hypertonic drinks (including 'hydrogels'), as well as why the Precision Fuel & Hydration drink mixes are all hypotonic. Hypotonic, isotonic or hypertonic drinks - The key differences The term 'isotonic' describes a solution that is of a similar ‘thickness’ or concentration (tonicity) as another solution. In this case it refers to a drink being of similar concentration…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramphttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-crampWed, 15 Mar 2017 00:00:00 GMTThe causes of muscle cramp in athletes remain a contentious issue in the scientific world. We've taken a look at the competing theories of cramp, the major studies and detailed the methods that can help alleviate the symptoms of cramp... Definition of muscle cramp I have a strong personal interest in the subject of exercise-associated muscle cramps (EAMC) because I used to be a chronic sufferer back when I was competing.  For as long as I can remember I seem to have been especially susceptible…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-does-precision-hydration-fit-in-with-your-nutrition-planhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-does-precision-hydration-fit-in-with-your-nutrition-planWed, 01 Mar 2017 00:00:00 GMTBecause hydration is only one piece of the ‘what exactly should I throw down the hatch when I’m training and racing?!’ puzzle faced by endurance athletes, we get a lot of questions about how to use our products as part of an overall fuelling strategy. Until now, we’ve been answering those questions on a one on one basis, which has been a great way to understand lots of different ways our athletes are fuelling up.  However, I thought it was time to address some of the basics in a blog post. What…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-rehydrate-quicklyhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-rehydrate-quicklyTue, 14 Feb 2017 00:00:00 GMTIt’s well known that athletes will usually - and probably should - finish hard training sessions and races in a somewhat dehydrated state. Evolution has honed the human body to cope with temporary and modest levels of net water and salt loss during exercise. It anticipates the fact that fluids and electrolytes can be replenished with the food and drink that you consume during periods of rest post-exercise.  Homeostatic responses to mild dehydration are powerful and include feelings of thirst…https://www.precisionhydration.com/us/en/performance-advice/performance/maximising-the-benefits-of-training-indoorshttps://www.precisionhydration.com/us/en/performance-advice/performance/maximising-the-benefits-of-training-indoorsThu, 09 Feb 2017 00:00:00 GMTOver the last couple of months I’ve been bonding with Wilbur the Wattbike. Whilst this is written from a cycling perspective, I think most of it holds true for running as well, particularly when the weather gets 'extreme'. The benefits of indoor training When I started training properly for Race Across America a couple of years ago, I found winter training really difficult. Whilst I’ve great kit to keep my top 2/3 warm, I really struggle to keep my feet and calves warm after about an hour in…https://www.precisionhydration.com/us/en/performance-advice/interview/this-guy-is-running-100-marathons-in-three-yearshttps://www.precisionhydration.com/us/en/performance-advice/interview/this-guy-is-running-100-marathons-in-three-yearsTue, 24 Jan 2017 00:00:00 GMTRichard Keatley has been using our electrolyte drinks for a while now. He took his hydration strategy to the next level by taking our Advanced Sweat Test. Why? Because he'd set himself the goal of running 100 marathons by the time he turned 40 in 2018, giving him just under 3 years. If my maths serves me correctly, that's 33 marathons a year and about one every two weeks. This is exactly the sort of challenge we love hearing about from within the Precision Fuel & Hydration community (drop us a…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-make-fruit-and-veg-your-main-carbohydrate-sourcehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-make-fruit-and-veg-your-main-carbohydrate-sourceTue, 24 Jan 2017 00:00:00 GMTSo far in this series on developing good nutritional habits, we’ve covered eating whole foods instead of processed foods whenever possible, being prepared to eat every 2-3 hours and drink mainly non-calorie drinks (except when you’re sweating, obviously). Whilst that first post provided a broad indication of what we should eat, the next three blogs in this series will go a little deeper and each will cover one of the three ‘macronutrients’; carbohydrates, proteins and fats. We start with the…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-during-the-jurassic-coast-challengehttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-during-the-jurassic-coast-challengeMon, 02 Jan 2017 11:46:00 GMTThere’s a strong link between Precision Fuel & Hydration and the Jurassic Coast Challenge. I initially ran the JCC route in spring 2005 when I was trying to improve my endurance in preparation for Ironman UK that year. I was training under the guidance of Dorset running legend Paul Hart at the time and he’d first run the same route in the early 80s when training for the London marathon.  Whilst I absolutely loved the challenge, hydration was one of the things I got very, very wrong at the first…https://www.precisionhydration.com/us/en/performance-advice/hydration/what-is-hyponatremia-and-how-can-you-avoid-ithttps://www.precisionhydration.com/us/en/performance-advice/hydration/what-is-hyponatremia-and-how-can-you-avoid-itWed, 21 Dec 2016 00:00:00 GMTHyponatremia hit the headlines with the publication of data on the prevalence of the condition in Ironman finishers. Scarily, over 10% of athletes tested had hyponatremia! But what is this potentially race-ruining condition and how can it be avoided? What is hyponatremia? Hyponatremia is a medical term describing low (hypo) blood sodium levels (natremia – Na is the chemical symbol for sodium). There are a few different causes of the condition, but the one of interest to athletes is when dilution…https://www.precisionhydration.com/us/en/performance-advice/interview/how-pro-cyclist-jan-bakelants-stayed-hydrated-during-la-vueltahttps://www.precisionhydration.com/us/en/performance-advice/interview/how-pro-cyclist-jan-bakelants-stayed-hydrated-during-la-vueltaTue, 13 Dec 2016 12:48:00 GMTIt's always a huge buzz for us when we discover a pro athlete at the top of their sport has done their research, found out what we do here at Precision Fuel & Hydration and bought into it. Jan Bakelants won the Yellow Jersey during the 2013 Tour de France, then held it for two stages. He's also won the Tour de l'Avenir. We caught up with him recently to get a bit of insight into life on the pro tour circuit and to find out why he sought us out and what impact his new hydration strategy has had…https://www.precisionhydration.com/us/en/performance-advice/hydration/can-you-overdose-on-sports-drinkhttps://www.precisionhydration.com/us/en/performance-advice/hydration/can-you-overdose-on-sports-drinkSun, 27 Nov 2016 00:00:00 GMTThere are tell-tale signs that you might be overdoing your sodium consumption and the key to finding the 'sweet spot' with your sodium intake is understanding your body's own needs.  Is it possible to overdose on sodium? Naturally, this question is often posed to us when athletes first learn that our strongest drinks (PH 1000 and PH 1500) contain about 2 and 3 times more sodium than a regular sports drink, making them amongst the strongest electrolyte replacement drinks on the market. And of…https://www.precisionhydration.com/us/en/performance-advice/hydration/what-to-drink-when-youre-not-sweatinghttps://www.precisionhydration.com/us/en/performance-advice/hydration/what-to-drink-when-youre-not-sweatingSun, 27 Nov 2016 00:00:00 GMTThis is the third blog in Porsche Human Performance's ‘7 Habits of Good Nutrition’ series. Habit #3 is drinking mainly non-calorie drinks. Drinking habits The importance of our drinking habits as part of our overall nutrition strategy cannot be understated. As a Precision Fuel & Hydration blog reader, you’ll already know that staying well hydrated is essential for the optimal functioning of the human body, both when we’re exercising and when we’re not. In addition, improper drinking habits can…https://www.precisionhydration.com/us/en/performance-advice/hydration/what-to-do-when-you-lose-2-5x-more-sodium-than-the-average-athletehttps://www.precisionhydration.com/us/en/performance-advice/hydration/what-to-do-when-you-lose-2-5x-more-sodium-than-the-average-athleteSun, 27 Nov 2016 00:00:00 GMTHere at Precision Fuel & Hydration we've tested literally thousands of athletes with our Advanced Sweat Test. As you can imagine, we’ve just about seen it all. But every now and then we see something that just blows our minds. This is a story about one of those rare days. Jack Richards is an Ironman athlete from Seattle, WA. He contacted us after hearing Andy on the Endurance Planet Podcast. He suspected he had a high sodium loss rate and with IM Florida coming up in 10 days he wanted a test…https://www.precisionhydration.com/us/en/performance-advice/motivation/how-to-motivate-yourself-to-train-this-winterhttps://www.precisionhydration.com/us/en/performance-advice/motivation/how-to-motivate-yourself-to-train-this-winterTue, 25 Oct 2016 00:00:00 GMTOn the whole, we endurance athletes are a pretty self-motivated bunch of human beings. But even endurance athletes are only human and as a result we suffer from the same fluctuations in 'get up and go' as everyone else from time to time. These dips in motivation can range from the nagging desire to skip training today to full on ‘slumps’ where you lose your workout mojo altogether for extended periods of time... Finding your off season mojo This time in the calendar can be particularly…https://www.precisionhydration.com/us/en/performance-advice/interview/how-to-go-sub-10-in-your-second-ironman-in-a-week-and-qualify-for-kona-2017https://www.precisionhydration.com/us/en/performance-advice/interview/how-to-go-sub-10-in-your-second-ironman-in-a-week-and-qualify-for-kona-2017Thu, 20 Oct 2016 00:00:00 GMTAndy Sloan is a personal trainer and S&C coach based in Weymouth, UK. He's trained by Will Newbery, who's another friend of Precision Fuel & Hydration and who's been featured on our blog in the past. Andy recently qualified for Kona 2017 after smashing out a sub-10 time on the tough Ironman Wales course. That was just a week after a disappointing race in his home town at Ironman Weymouth. We asked him to talk us through the toughest 7 days of his racing career and the build up to it... What I…https://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-stick-to-your-nutrition-planhttps://www.precisionhydration.com/us/en/performance-advice/nutrition/how-to-stick-to-your-nutrition-planThu, 20 Oct 2016 00:00:00 GMTHaving broadly covered what we should eat and drink in the first blog in this series on Good Habits, I’ll shift my attention towards how we should eat and drink. Habit #2: “Be prepared to eat every 2-3 hours” Now, I’m definitely not saying you have to eat every 2-3 hours. There should be room for flexibility in your nutrition plan of course. But following this as a general principle enables you to stay well fuelled for the demands of training and life in general. The importance of food…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-during-winter-traininghttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-during-winter-trainingThu, 29 Sep 2016 00:00:00 GMTHydration is always a big topic during the summer months, when warmer weather leads to increased sweat rates, making it tough to stay hydrated if you're doing a high volume of training. But, because we tend to train indoors more when it gets cooler, wear more layers when we do venture outside and we’re generally exercising in colder, drier air, the need to pay attention to hydration doesn't just go away during the winter, even if you're not always as aware of the issue as you don't see the sweat…https://www.precisionhydration.com/us/en/performance-advice/motivation/kona-preparation-qualificationhttps://www.precisionhydration.com/us/en/performance-advice/motivation/kona-preparation-qualificationTue, 27 Sep 2016 00:00:00 GMTThere are a few TV shows I remember being into as a teenager. The A-Team, Grange Hill and Krypton Factor were definitely in my top-five. And I admit I wanted to be a contestant on Gladiators. But, the programme that was head and shoulders above the rest in my weekly viewing schedule was ‘Transworld Sport’ on Channel 4 early on Saturday or Sunday mornings. Prior to the internet age, Transworld Sport was one of the only ways to get a decent fix of footage, news and results from the more niche…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-at-marathon-des-sableshttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-at-marathon-des-sablesThu, 22 Sep 2016 00:00:00 GMTAlongside pacing and foot care, hydration is one of the most important factors behind success at the MdS. Luckily, it’s something you can get ahead of before you arrive in the desert, simply by gaining a better understanding of the issues you’re likely to face and by having a plan for how you’ll manage them. Why is hydration so important? Your blood has multiple roles to play when you’re exercising hard… It has to be directed to active muscles to supply them with oxygen and energy; and to remove…https://www.precisionhydration.com/us/en/performance-advice/hydration/why-theres-some-sugar-in-the-new-precision-hydration-electrolyte-rangehttps://www.precisionhydration.com/us/en/performance-advice/hydration/why-theres-some-sugar-in-the-new-precision-hydration-electrolyte-rangeWed, 14 Sep 2016 00:00:00 GMTOne of the things we have been asked about a few times since we launched our new all-natural range of electrolyte drinks is why there is a bit of sugar in the all-natural drink mixes. Sugar is a bit of a ‘bogeyman’ in mainstream nutrition at the moment, so we thought we’d write a post fully explaining the rationale for this very specific performance-enhancing addition to the recipe. There are 3 reasons why we added sugar to the new mixes. To enable faster absorption of the drink into the blood…https://www.precisionhydration.com/us/en/performance-advice/nutrition/why-you-should-eat-whole-foods-instead-of-processed-foods-whenever-possiblehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/why-you-should-eat-whole-foods-instead-of-processed-foods-whenever-possibleTue, 30 Aug 2016 00:00:00 GMTEating whole foods instead of processed foods would seem like an obvious choice for most athletes, but how easy is it to make the choice in practice? Sport and Exercise Scientist Jack Wilson explains the differences between the two foods and provides advice on how to choose the ingredients for your next meal... Whole food vs processed food At Porsche Human Performance, the blueprint for the nutritional guidance we provide our athletes centres around seven fundamental ‘habits’. Much like…https://www.precisionhydration.com/us/en/performance-advice/hydration/a-short-history-of-sports-drinks-and-the-science-behind-themhttps://www.precisionhydration.com/us/en/performance-advice/hydration/a-short-history-of-sports-drinks-and-the-science-behind-themFri, 12 Aug 2016 00:00:00 GMTSports drinks have changed a great deal since Dr Robert Cade created a concoction of sugar, salt and lemon juice mixed into water for American Football players in the 1960s. Sports drinks are used in a variety of sports nowadays and it seems unlikely that the industry will stand still in the coming years... The first sports drinks Way back in 1909 James E. Sullivan, the Head honcho at the US Amateur Athletic Union, advised that athletes “Don’t get in to the habit of drinking and eating in a…https://www.precisionhydration.com/us/en/performance-advice/hydration/should-you-be-heat-traininghttps://www.precisionhydration.com/us/en/performance-advice/hydration/should-you-be-heat-trainingSun, 31 Jul 2016 00:00:00 GMTAthletes and coaches are always on the lookout for ways to increase the Return on Investment (ROI) they get from the long hours they put into training. They want an edge over competitors and improvement in the face of diminishing returns from their existing training methodologies. As a result, there’s been a lot of talk recently about heat training. Heat acclimatisation (where you go and train in a genuinely hot environment) and heat acclimation (training in a simulated hot environment like the…https://www.precisionhydration.com/us/en/performance-advice/performance/thinking-about-doing-a-swimrun-race-read-thishttps://www.precisionhydration.com/us/en/performance-advice/performance/thinking-about-doing-a-swimrun-race-read-thisSun, 31 Jul 2016 00:00:00 GMTSwimrun is on the rise and, if you’re looking for a new challenge, it’s well worth checking out the ÖTILLÖ series. Precision Fuel & Hydration athletes Ben and Rhian Martin have qualified for the ÖTILLÖ World Swimrun Championships, which has been ranked as one of the toughest endurance events in the world. It involves 65 km of running and 10km of open water swimming across 26 islands in the Stockholm archipelago in Sweden. They’ve shared their race report from one of their warm-up races for the…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-knock-20-minutes-off-your-ironman-run-pbhttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-knock-20-minutes-off-your-ironman-run-pbThu, 21 Jul 2016 00:00:00 GMTCoach Rob Wilby of Team Oxygenaddict (see the bottom of the post for an offer on their online training programme) and the Cup of Tri podcast met up with us at the Ironman UK Expo in Bolton recently to get his sweat tested 'on air' for the show.  Listen out for that podcast in a few weeks, but for now Rob's written up his experience for the blog. And this post's actually a two-parter, as his teammate Andy Heaps has also written up his IMUK race report. It was his first race using Precision Fuek…https://www.precisionhydration.com/us/en/performance-advice/nutrition/fuelling-tips-for-female-endurance-athleteshttps://www.precisionhydration.com/us/en/performance-advice/nutrition/fuelling-tips-for-female-endurance-athletesThu, 21 Jul 2016 00:00:00 GMTDietician Brooke Schohl is back again with some nutrition tips, this time for the ladies in our community. Over to you Brooke... Thanks Dave! When it comes to endurance sports, we all know that fueling up right is really important. The right fuel plan can increase energy levels, improve body composition, and boost your performance to the next level. Athletes who pay close attention to their intake, and strive to consume a clean diet of healthy, natural foods have a leg-up on the competition…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-icon-classichttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-icon-classicFri, 08 Jul 2016 00:00:00 GMTThe Icon Classic Ski race is an interesting event from a hydration and fuelling point of view. For a lot of paddlers, it’s right on the border between the longest distance you can race effectively without taking in any energy or fluid and the point at which some supplementation might start to make a meaningful difference to your performance. For most people, the point at which intake of fluids and carbs does start to make a real impact is around the 90-minute mark. A good place to start with…https://www.precisionhydration.com/us/en/performance-advice/performance/triathlon-guide-how-to-put-in-your-best-performance-on-race-dayhttps://www.precisionhydration.com/us/en/performance-advice/performance/triathlon-guide-how-to-put-in-your-best-performance-on-race-dayThu, 07 Jul 2016 00:00:00 GMTAll your training is done and you’re heading to the water for the swim start. Triathlon Coach Rob Wilby from Team Oxygenaddict is back with some advice to ensure that you get the best performance you can from your fitness.  The Swim Seed yourself properly Regardless of whether the race is a mass start, a wave start or a rolling start (as we’ve been seeing in the big branded IM and 70.3 races), seeding yourself at the start of the race is essential to having a nice calm start to your day. Too far…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-cool-when-racing-in-hot-conditionshttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-cool-when-racing-in-hot-conditionsThu, 07 Jul 2016 00:00:00 GMTPouring water over the head is a tactic you do see being used by athletes in all sorts of sports to try to combat extreme heat and it can be an effective way of cooling down your body. But when it comes to staying cool during a race, are you better off pouring the water over yourself or drinking it? Precision Fuel & Hydration founder and Sport & Exercise Scientist, Andy Blow, explains... Which is better - pouring water over your head or drinking water? A study in 2012 set out to answer the first…https://www.precisionhydration.com/us/en/performance-advice/nutrition/what-athletes-should-eat-in-the-summer-to-fuel-uphttps://www.precisionhydration.com/us/en/performance-advice/nutrition/what-athletes-should-eat-in-the-summer-to-fuel-upMon, 04 Jul 2016 00:00:00 GMTWe asked Sports Dietitian Brooke Schohl to share her tips on how to stay fully fuelled up when you're training and competing in hot conditions. Over to you Brooke... Thanks guys. As you know, I live in Arizona, where the phrase ‘summer heat’ takes on a whole new meaning! Just ask the Precision Fuel & Hydration guys, who ran up the local Camelback trail under the 75 degree (25 degrees C) morning sun when they came to visit! But even when the temps approach scorching, athletes continue to crank…https://www.precisionhydration.com/us/en/performance-advice/interview/how-to-stay-hydrated-when-shearing-sheephttps://www.precisionhydration.com/us/en/performance-advice/interview/how-to-stay-hydrated-when-shearing-sheepMon, 27 Jun 2016 00:00:00 GMTWe work with athletes from a whole range of sports. There's the mainstream sports like cycling, running, triathlon and team sports like football (of both varieties!), rugby, baseball and basketball. But there's also more niche sports like SUP, motor racing, kayaking, canoeing, MMA etc etc. So, we're used to developing hydration strategies for a lot of different individuals and scenarios. But when we picked up the phone and were asked to work on a hydration plan for a sheep-shearing world record…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-when-travellinghttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-when-travellingMon, 27 Jun 2016 00:00:00 GMTTravelling abroad for races can take plenty out of you before you've even arrived at the start line for your event and travel can have a significant effect on your hydration status. Precision Fuel & Hydration are no strangers to travelling to far flung corners of the globe and we wanted to share our top-six pieces of hydration advice for when you next have to keep your tray tables stowed and your seat in an upright position... Drink (to thirst) to counter the low humidity The air inside the…https://www.precisionhydration.com/us/en/performance-advice/performance/how-to-balance-training-with-lifehttps://www.precisionhydration.com/us/en/performance-advice/performance/how-to-balance-training-with-lifeMon, 13 Jun 2016 00:00:00 GMTOne of the things I love about running Precision Fuel & Hydration is that I get to spend time around athletes at every level of performance and across an eclectic range of sports. But how do we - i.e. those of us who aren't professional athletes - balance training with the demands of modern life? The difference between pros and the rest At the top end of the scale, my mind is blown time and time again by the intensity, focus and dedication we witness in the top professional athletes we meet as…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-well-do-different-drinks-hydrate-youhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-well-do-different-drinks-hydrate-youThu, 02 Jun 2016 00:00:00 GMTHow well are different types of drinks retained in the body? It's a relevant question that has practical implications for athletes as the longer you can keep the fluids you drink onboard, the greater the chance those fluids are absorbed into your bloodstream and used effectively in the body. There’s also the side benefit of less interruptions for bathroom breaks, which is useful during training and competition... A study comparing different drinks There’s also the side benefit of less…https://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-just-stick-with-real-food-to-fuel-your-racehttps://www.precisionhydration.com/us/en/performance-advice/nutrition/should-you-just-stick-with-real-food-to-fuel-your-raceThu, 19 May 2016 00:00:00 GMTIf you’ve ever wondered whether sports nutrition products are actually any more effective than ‘normal foods’ at sustaining exercise performance, you’re definitely not alone. After all, until Gatorade came along in the early 1970s, there were no sports drinks really. Prior to 1986, Powerbars didn’t exist and gels only debuted at the Hawaii Ironman in 1988 - does anyone else remember the original Leppin Squeezy gel in clear packets?! Yet, for a very long time before all of these innovations…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-tell-if-you-are-dehydratedhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-tell-if-you-are-dehydratedFri, 29 Apr 2016 00:00:00 GMTThe Weight, Urine, Thirst (WUT) system is an ideal tool for monitoring your hydration status and provides an idea of how dehydrated you might be, so we've detailed how to use the system in order to help ensure you're optimally hydrated... Dehydration and performance You've probably heard that if you get more than 2% dehydrated you'll start to see a drop off in your performance? Well, recent research suggests that many athletes can tolerate a higher level of dehydration than once thought and that…https://www.precisionhydration.com/us/en/performance-advice/hydration/why-drinking-coconut-water-is-coco-nutshttps://www.precisionhydration.com/us/en/performance-advice/hydration/why-drinking-coconut-water-is-coco-nutsSun, 24 Apr 2016 00:00:00 GMTTo say that coconut water’s popularity has increased in the last decade is somewhat of an understatement. For a drink that didn’t really exist in bottled form at the turn of the century, the growth in consumption since then has been meteoric. But is it really a suitable drink for helping you stay hydrated during exercise? The growth in popularity of coconut water In the nine years between 2004 and 2013, sales climbed from virtually zero to $400m in the US alone, and it has been suggested that…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-hydrate-triathlonhttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-hydrate-triathlonThu, 07 Apr 2016 00:00:00 GMTMost triathletes understand that being well hydrated is important if you want to perform at your best, especially during longer races and when it’s hot. But, exactly what being ‘well hydrated’ really means and, more importantly, how to ensure you fall into that category when it counts is not as well understood. So, here’s some tips to help you make sure you’re hydrated when you get to that start line… Image credit: Brad Williams via FinisherPix ©. What does it mean to be ‘well…https://www.precisionhydration.com/us/en/performance-advice/hydration/h-is-for-hyponatremiahttps://www.precisionhydration.com/us/en/performance-advice/hydration/h-is-for-hyponatremiaThu, 07 Apr 2016 00:00:00 GMTSome experts suggest to just drink water during exercise, we say “it depends”. We have talked about hyponatremia before but to briefly remind you, it’s a condition that most often occurs in those who drink too much during exercise, as they struggle to excrete out the excess (your body slows down urine production when you’re active). Hyponatremia is dangerous because, as more fluid enters the bloodstream, the body has to move some of it back out again to balance the sodium content. If the excess…https://www.precisionhydration.com/us/en/performance-advice/interview/do-pro-golfers-need-electrolyte-drinkshttps://www.precisionhydration.com/us/en/performance-advice/interview/do-pro-golfers-need-electrolyte-drinksThu, 07 Apr 2016 00:00:00 GMTWe caught up with 2014 Ryder Cup winner Stephen Gallacher, one of the first Pro athletes to use our multi-strength electrolyte products, to get an understanding of how golfers train and stay fuelled up and hydrated when they're out on the course...  Hi Stephen. How important is fitness for golf? How much do you train per week and what do you do? People don’t associate golfers with fitness, but we have to be fit enough to walk for 5 hours a day, 4 days a week, often in hot climates, whilst…https://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-out-on-the-tennis-courthttps://www.precisionhydration.com/us/en/performance-advice/hydration/how-to-stay-hydrated-out-on-the-tennis-courtFri, 01 Apr 2016 00:00:00 GMTThere have been a number of high profile cases of tennis players not being able to complete matches due to hydration-related issues, heat exhaustion and cramps in recent years, so it’s important to understand the science behind hydration in order to make sure you’re doing the right things before, during and after your matches… Why is sweat so important? Staying hydrated is crucial to your performance on the court. Your body is under considerable strain when you’re pushing yourself during a match…https://www.precisionhydration.com/us/en/performance-advice/hydration/does-coffee-dehydrate-youhttps://www.precisionhydration.com/us/en/performance-advice/hydration/does-coffee-dehydrate-youFri, 01 Apr 2016 00:00:00 GMTThe general consensus is that caffeine can boost performance, especially during longer bouts of endurance exercise, so athletes tend to be heavy coffee drinkers. But what effect does coffee have on your hydration status? Is coffee a diuretic? The idea that caffeine can promote dehydration isn't new. A small but influential study back in 1928 saw participants pee out up to 50% more urine when they drank caffeinated water and coffee. Most of us have probably felt this effect.  And caffeine is…https://www.precisionhydration.com/us/en/performance-advice/hydration/stay-hydrated-when-carrying-fluids-is-difficulthttps://www.precisionhydration.com/us/en/performance-advice/hydration/stay-hydrated-when-carrying-fluids-is-difficultWed, 16 Mar 2016 00:00:00 GMTI wanted to tell you more about Electrolyte Capsules, an addition to the Precision Hydration range, developed in response to feedback from our athletes. They're great for times when carrying enough pre-mixed Precision fuel & Hydration multi-drink mix or electroylte tablets just isn't practical.  What exactly are Electrolyte Capsules? Electrolyte Capsules are vegetable based capsules containing 250mg of sodium and a small amount of potassium, calcium and magnesium. They allow you to monitor your…https://www.precisionhydration.com/us/en/performance-advice/interview/how-to-finish-in-the-top-10-at-ironman-eventshttps://www.precisionhydration.com/us/en/performance-advice/interview/how-to-finish-in-the-top-10-at-ironman-eventsThu, 25 Feb 2016 00:00:00 GMTBrad Williams is a regular top-10 finisher at Ironman events. We caught up with him recently to chat about how he trains, competes and, of course, hydrates. How much training do you in each discipline in a big training week? In a typical big week I’ll do anywhere between 20 to 25 hours of training. Around half of that is on the bike, with swimming and running taking up around 5-6 hours each a week. What are your best times/splits for Ironman swim, bike and run sections? The best I’ve swam at an…https://www.precisionhydration.com/us/en/performance-advice/hydration/a-hydration-strategy-for-the-marathon-des-sableshttps://www.precisionhydration.com/us/en/performance-advice/hydration/a-hydration-strategy-for-the-marathon-des-sablesSun, 14 Feb 2016 14:16:00 GMTThis is the 2nd in a series of blogs I've written about staying hydrated at the Marathon des Sables. The first covered the science behind why hydration is so important when you're running under the hot desert sun.  This second blog will focus on practical advice for staying hydrated during the event. I've put together a hydration strategy that I think gives you the best chance of staying on top of your hydration status and putting in the performance that you're aiming for... (Note: If you take…https://www.precisionhydration.com/us/en/performance-advice/hydration/sodium-for-athleteshttps://www.precisionhydration.com/us/en/performance-advice/hydration/sodium-for-athletesSat, 13 Feb 2016 00:00:00 GMTSodium plays a key role in how your body functions as it helps maintain fluid balance and cognitive function, so it's important to replace the sodium you lose to some extent when your sweat losses really begin to mount up... Why sodium is important A 2015 study found that athletes who adequately replaced the sodium lost in their sweat finished a middle distance triathlon an average of 26 minutes faster than those who didn’t. Whilst that sort of performance gain isn't going to be possible for…https://www.precisionhydration.com/us/en/performance-advice/hydration/best-ways-to-carry-drinks-runninghttps://www.precisionhydration.com/us/en/performance-advice/hydration/best-ways-to-carry-drinks-runningTue, 09 Feb 2016 00:00:00 GMTWhen training/racing longer than 90 minutes you're going to need to take in some fluids and electrolytes to perform at your best. If it’s not possible to pick drinks up from aid stations you'll have to carry those drinks with you. Here's the best kit we've found for doing that, with some tips earned through years of trial and error in endurance events...  In a backpack with a bladder Pros You can carry large amounts (up to ~3L / 96oz), Cons It can get pretty uncomfortable after a while…https://www.precisionhydration.com/us/en/performance-advice/performance/why-giving-up-alcohol-does-wonders-for-your-performancehttps://www.precisionhydration.com/us/en/performance-advice/performance/why-giving-up-alcohol-does-wonders-for-your-performanceWed, 20 Jan 2016 00:00:00 GMTIt probably goes without saying that not drinking alcohol is generally beneficial to your health and performance. It's not always easy to say 'no' though, so we thought it was worth highlighting some key points about alcohol's effects on performance that might help you make decisions about whether to indulge or not... The relationship between alcohol and performance There are stories of early Grand Tour bike riders using brandy, beer and champagne to help them through really long stages. Whilst…