Let me dump some carbs on you... Someone said yesterday that thinking about CHO intake in terms of stores, output and "bonking" is the "old way" of looking at carbs in sport. That pissed me off. So, let's start with... Only those with a bullet-proof basic understanding can have an advanced understanding. Put another way, he couldn't tell me why this is the case. So, let me tell you why this is that case... The error in thinking of a carbohydrate/glycogen "reservoir" comes largely in the sense that the reservoir isn't one tank. We have... Tank 1: Liver Glycogen Tank 2-2,000,000 Muscle Glycogen That is, every muscle fiber has its own little tank. So, in terms of glycogen depletion, while a significant drop in liver glycogen is obvious - the typical "bonk"... Drops is muscle glycogen are far more subtle... They manifest as progressive transition from more economical fibers to less economical. So, over the course of the race, pace for a given O2 uptake progressively decreases. *Assuming CHO makes it across the gut wall to the blood*... High levels of exogenous intake can offset this progressive depletion of more economical fibers & keep the pace high for a give O2 uptake over longer periods of time. This is why, again, assuming good levels of clearance from the gut, high CHO intake can have a small, but meaningful impact on the pace that can be held late in a race. TLDR... - A liver glycogen bonk is obvious. - Muscle glycogen depletion is subtle. - Exogenous CHO can offset glycogen depletion (to an extent) & help to maintain pace for longer. But.... 1/ The size of the engine determines fuel needs. 2/ You can only use what you can clear (& if you can't clear it, there's a timebomb jostling around in your gut - just waiting to go off)

New article on what small swim improvements mean come race day trainsmooth.com/2026/02/02/s…

New blog on traveling to a race and protecting plasma, HRV and recovery trainsmooth.com/2025/12/04/h…

When training intensity is low, slow-releasing carbs like oat bars can be a great option to keep energy steady. When the intensity ramps up, fast releasing carbs like gels help you fuel more efficiently and perform at your best.

New blogs on weightloss, nutrition for performance and example of daily nutrition based around training trainsmooth.com

New blog on the nutrition/diet series. This blog is on carb intake for training trainsmooth.com/2025/10/19/c…

New blog post on weight loss trainsmooth.com/2025/10/12/w…

New blog post on weight loss trainsmooth.com/2025/10/12/w…

Running is 90% mental, and the other 35% is in your head.

1) Despite the billions invested in longevity business, almost nobody will live to 125 as many people seem to believe (or dream)…People will die decades earlier from non-communicable diseases (NCDs) like cardiovascular disease, cancer, diabetes or Alzheimer’s. These almost always strike first….Their common root? Mitochondrial dysfunction cellular bioenergetics disruption. Lifestyle interventions thorough exercise, nutrition, sleep, lack of stress and not supplements could get you to 90-100…

Interactive Simulator (Nutrition Planning) enydog.github.io/NutriCalc/ I’ve been using it for several years as an app, and today I’m sharing it in HTML mode. I hope you find it useful. If you find any errors or have suggestions, please don’t hesitate to share them. Thank you.

What would it look like if Dr. Michele Ferrari was coaching an age group triathlete (without the doping) trainsmooth.com/2025/08/17/d…

What would the Norwegian Method look like for an age group athlete plaining out their season trainsmooth.com/2025/08/13/n…

What does your triathlon performance look like when using @DanBiggles22 approch of reverse engineering trainsmooth.com/2025/08/03/d…

Moneyball for Triathlon trainsmooth.com/2025/07/30/m…

By your 50s, your heart has already begun to stiffen and shrink, making it work significantly harder to pump blood. But research confirms that committing to 4–5 days of exercise per week can preserve its structure and function—keeping it as resilient and efficient as that of someone decades younger. This might seem a bit surprising—this dose is higher than most people are currently achieving and more than the minimum recommended exercise guidelines. But research shows that exercising just 2–3 days per week isn’t enough to prevent the heart from stiffening with age. In fact, it offers only slightly more benefit than being completely sedentary—meaning a higher dose of exercise is needed to truly protect heart function. Committed exercisers who workout 4–5 times per week don't experience the age-related changes in heart structure, and competitive master athletes working out 6–7 times per week have the healthiest hearts of anyone. There’s no shortcut to maintaining a youthful heart—consistent training is essential. While exercising 2–3 days per week can support metabolism and muscle health, it’s simply not enough to prevent the heart from stiffening with age. If you want to preserve heart function and elasticity, you need to commit to a higher dose of exercise. Check out the latest episode of the FoundMyFitness podcast, where @brady_h and I break down the best insights from past experts on how to train for optimal cardiovascular health, longevity, and performance. Full episode on YouTube:youtu.be/rdcMvDvY4rU?si=2FWn…

Mitochondrial dysfunction plays a vital role in the etiology of depression. 🧵1/9

🧵Very-low carb (ketogenic; LCHF) vs high-carb diet (HCLF): -Ironman triathletes (n=10)🚴‍♂️ -"Hitting the Wall"🥵 -Homeostasis monitoring ("Keto-Adaptation")📈 Our hypothesis was wrong...again 🔍CRITICAL QUESTIONS: 1) Does adopting an LCHF diet impair strenuous time-to-exhaustion performance? 2) Does carb supplementation (3.4g/20min) during exercise, 6-12x lower than current CHO fuelling recommendations, improve time-to-exhaustion on LCHF? If so, how? 3) Keto-adaptation homeostasis timeline? 🔏KEY CONTROLS: 1) Randomized & Controlled 2) ❎Crossover Design 3) ↔️Calories 4) ↔️Physical Activity Load 5) Dietary Compliance:⬆️BHB CGM What did we see? 1/n 🔗Detailed study breakdown below

One of the biggest barriers in sports performance is objectivity. During the good times, everything looks great. However, during the bad times, objectivity is the first thing that goes…What was bright before, overnight can be very dark… An advice I always give to those entering sports performance in any of its modalities: collect data, measure parameters and communicate constantly.