NORTHLINE JOURNAL
FUEL YOUR
KNOWLEDGE
Performance insights, nutrition science, and training guidance — evidence-based, no fluff.
TrainingDecember 4, 2026 · 8 MIN READ
Zone 2 Training for Cyclists: The Aerobic Base That Makes Everything Else Work
The most important training zone for cyclists isn't the one that hurts. Zone 2 — boring, conversational, and frustratingly slow — is where metabolic fitness is built. Here's the physiology and the protocol.
HydrationNovember 27, 2026 · 7 MIN
Are You a Salty Sweater? How to Test Your Sweat Sodium and Fix Your Electrolyte Strategy
Sweat sodium concentration varies 5× between individuals. The generic electrolyte advice that works for your training partner may leave you cramping or hyponatraemic. Here's how to find out which you are.
NutritionNovember 20, 2026 · 9 MIN
Endurance Supplements: What the Evidence Actually Supports
The supplement industry targets endurance athletes with hundreds of products. Four have genuine, replicated evidence of benefit. Here's the honest tier list.
TrainingNovember 13, 2026 · 8 MIN
Running Economy: Why Two Runners With the Same VO2max Run Different Times
Running economy — the oxygen cost at a given pace — varies by up to 20% between runners of equal aerobic capacity. Here's what drives those differences and what you can actually change.
TrainingNovember 6, 2026 · 8 MIN
5K Training: The Science of Racing 5 Kilometres Faster
The 5K looks short. It isn't. Racing 5 kilometres at maximum effort requires the highest aerobic intensity of any common road distance. Here's the training science that actually moves the number.
TrainingOctober 30, 2026 · 9 MIN
Half Marathon Training: A 12-Week Guide Built on Running Science
The half marathon rewards a specific combination of aerobic base, lactate threshold, and pacing discipline. Here's the evidence-based training structure — and why most plans get the balance wrong.
TrainingOctober 23, 2026 · 7 MIN
How to Use a Running Pace Calculator: VDOT Training Zones Explained
Jack Daniels' VDOT system converts your race time into precise training paces for every workout type. Here's how it works and how to apply it to your training.
RecoveryOctober 16, 2026 · 8 MIN
Sleep for Athletes: The Recovery Tool That No Supplement Can Replace
Elite athletes sleep 9–10 hours per night. Most recreational athletes sleep 6–7. The performance gap this creates is larger than most training interventions can bridge.
TrainingOctober 9, 2026 · 8 MIN
Genetic Potential in Endurance Sport: What the Science Says
How much of your endurance performance is determined by genetics — and how much can training change? The answer is more nuanced than either fatalists or optimists suggest.
NutritionOctober 2, 2026 · 8 MIN
Pre-Race Meal Timing: What to Eat Before a 5K, 10K, Half Marathon, and Marathon
The right pre-race meal depends on your race distance, start time, and gut sensitivity. Here's the evidence-based framework — with specific recommendations for each distance.
TrainingSeptember 25, 2026 · 8 MIN
Strength Training for Runners: The Minimum Effective Dose
Two sessions per week of targeted strength work can improve running economy by 3–8% and cut injury risk by up to 50%. Here's the exact programme — and how to fit it around your running.
NutritionSeptember 18, 2026 · 9 MIN
Ultramarathon Nutrition: How to Fuel 50K to 100-Mile Races
Ultra nutrition is fundamentally different from marathon nutrition. Gels become intolerable. Real food becomes essential. And the longer you go, the more your strategy must evolve with you.
NutritionSeptember 11, 2026 · 7 MIN
Gut Training: How to Eat More Carbs on Race Day Without Stomach Issues
Most GI problems in races aren't bad luck — they're untrained guts. Here's the progressive protocol to teach your intestines to absorb 90g of carbohydrate per hour without cramping.
NutritionSeptember 4, 2026 · 8 MIN
Iron Deficiency in Runners: Symptoms, Testing, and How to Fix It
Iron deficiency is the most common nutritional problem in endurance athletes — and the most likely to be missed. Here's how to recognise it, what blood tests to request, and how to correct it.
TrainingAugust 28, 2026 · 8 MIN
How to Taper for a Marathon Without Losing Fitness
The taper is the most psychologically difficult phase of marathon training. Here's the physiology behind why it works — and the exact protocol to arrive fresh without detraining.
TrainingAugust 21, 2026 · 7 MIN
Heart Rate Zones for Running: How to Find Yours and Use Them
Running by heart rate removes the guesswork from training intensity. Here's how to calculate your zones, what each one develops, and why most runners spend too much time in the wrong zone.
TrainingAugust 14, 2026 · 8 MIN
Lactate Threshold: What It Is and How to Train It
Lactate threshold is the most trainable determinant of running performance. Most runners train it wrong — or not at all. Here's the physiology and the exact protocols that work.
NutritionAugust 7, 2026 · 8 MIN
Triathlon Nutrition: How to Fuel the Swim, Bike, and Run
Triathlon nutrition is more complex than single-sport fueling — transitions, gut stress, and effort shifts across three disciplines create unique challenges. Here's the evidence-based approach.
TrainingJuly 31, 2026 · 8 MIN
Training Stress Score (TSS) Explained: How to Use It to Train Smarter
TSS is the most precise way to quantify training load across different sessions and sports. Here's what it measures, how it's calculated, and how to use it to peak for your race.
NutritionJuly 24, 2026 · 7 MIN
How Many Calories Do You Burn Running? A Pace-by-Pace Breakdown
Running burns roughly 1 kcal per kilogram per kilometre — but the actual number varies more than most apps suggest. Here's what actually drives calorie burn and how to calculate yours.
TrainingJuly 17, 2026 · 7 MIN
Running at Altitude: How It Affects Your Pace and How to Adjust
At 2,000m above sea level, your easy run pace needs to slow by 10–15 seconds per kilometre to feel the same. At 3,000m, it's 20–30 seconds. Here's why — and how to calculate the exact adjustment.
TrainingJuly 10, 2026 · 7 MIN
Optimal Race Weight for Runners: How to Calculate It (and Whether to Chase It)
Every kilogram costs you roughly 2–3 seconds per kilometre in a marathon. But chasing race weight aggressively carries real risks. Here's the evidence-based framework.
HydrationJuly 3, 2026 · 7 MIN
How to Measure Your Sweat Rate: A Step-by-Step Guide for Runners
Generic hydration guidelines are built on population averages that may be completely wrong for you. Here's how to measure your actual sweat rate in 60 minutes — and what to do with the result.
TrainingJune 26, 2026 · 7 MIN
How to Find Your Cycling FTP — and What to Do With It
FTP is the foundation of structured cycling training. Here's how to test it accurately at home, what the number actually means, and how to use it to set every training zone.
TrainingJune 19, 2026 · 9 MIN
How to Manage Ironman Training Load Across Three Sports
Training for an Ironman across swim, bike, and run creates a load management problem that single-sport metrics can't solve. Here's how to track it correctly — and avoid the injury that ends most first attempts.
TrainingJune 12, 2026 · 9 MIN
Polarised Training vs Threshold Training: What the Research Actually Shows
Two training philosophies dominate endurance sport. One has more research support than most coaches acknowledge. A direct comparison of the evidence.
TrainingJune 4, 2026 · 9 MIN
How Does VO2max Decline With Age — and Can Training Actually Slow It?
Conventional wisdom says VO2max drops 10% per decade after 30. But for consistently training athletes, the picture is very different — and more encouraging.
TrainingMay 28, 2026 · 9 MIN
Heat Acclimation for Runners: The 10-Day Protocol That Works
Racing in heat? A structured 10-day heat acclimation protocol can improve performance by 5–7% even in cool conditions. Here's the exact protocol — and the physiology behind it.
TrainingMay 20, 2026 · 8 MIN
RED-S in Female Runners: Early Warning Signs Most Athletes Miss
Relative Energy Deficiency in Sport affects 22–58% of competitive female endurance athletes. Many don't know they have it until the damage is done. Here's what to look for.
NutritionMay 12, 2026 · 8 MIN
How to Fuel a 100km Bike Ride: A Gram-by-Gram Breakdown
A 100km ride burns 2,000–3,000 kcal. Most cyclists replace less than half. Here's a precise fueling framework based on power output, duration, and gut capacity.
TrainingMay 5, 2026 · 8 MIN
The 10% Mileage Rule: Does It Actually Prevent Running Injuries?
The 10% weekly mileage increase rule is repeated everywhere. But the research behind it is weaker than most coaches admit — and the real injury-prevention answer is more nuanced.
TrainingApril 28, 2026 · 8 MIN
Even Split vs Negative Split: Which Marathon Pacing Strategy Wins?
Analysis of 1.7 million marathon finishes points to a clear answer. Here's what the data shows about pacing strategy — and the physiology behind why most runners get it wrong.
NutritionApril 21, 2026 · 7 MIN
What to Eat the Night Before a Marathon (And What to Avoid)
Your pre-race dinner can make or break race day. Here's exactly what to eat — and what to skip — in the 12 hours before the start line.
NutritionApril 21, 2026 · 8 MIN
Hitting the Wall in a Marathon: Why It Happens and How to Avoid It
The wall isn't inevitable. It's a predictable physiological event with a nutritional solution. Here's the science — and the strategy to run through it.
NutritionApril 21, 2026 · 8 MIN
Caffeine for Athletic Performance: Timing, Dosage & What the Science Says
Caffeine is the world's most widely used performance enhancer — and one of the few that actually works. Here's the evidence-based protocol for athletes.
RecoveryApril 21, 2026 · 8 MIN
Marathon Recovery: What to Do in the 48 Hours After a Race
The race finishes when you cross the line. Your recovery starts the moment you do. Here's the evidence-based protocol to bounce back faster.
HydrationApril 21, 2026 · 8 MIN
Electrolytes for Athletes: What They Are and Why They Matter
Sodium, potassium, magnesium — what do electrolytes actually do during exercise? Here's the science behind the minerals that keep athletes performing.
TrainingApril 21, 2026 · 9 MIN
VO2 Max Explained: What It Is, How to Test It, and How to Improve It
VO2 max is the single best predictor of endurance performance. Here's what it measures, how to find yours — and the training methods proven to raise it.
NutritionApril 14, 2026 · 6 MIN
How Many Energy Gels for a Marathon? A Runner's Complete Guide
Wondering how many gels you need for a marathon? We break down the calculation by finish time, body weight, and pace — so you never bonk again.
NutritionApril 14, 2026 · 8 MIN
Carb Loading Before a Marathon: The Complete Athlete's Guide
Carb loading can add 2–3% to your marathon performance. But most runners do it wrong. Here's the evidence-based protocol that actually works.
NutritionApril 14, 2026 · 7 MIN
Energy Gel vs Energy Bar: Which Is Better for Endurance Athletes?
Gels or bars? Both deliver carbohydrates, but they behave very differently in your body during exercise. Here's how to choose the right fuel for your event.
NutritionApril 14, 2026 · 7 MIN
Best Time to Take Creatine: Timing, Dosage & the Science
Pre-workout or post-workout? With carbs or without? The research on creatine timing is more nuanced than most guides admit. Here's what actually matters.
HydrationApril 14, 2026 · 7 MIN
Signs You're Dehydrated During Exercise (And How to Fix It)
Dehydration starts affecting your performance before you feel thirsty. Learn to recognise the early warning signs — and the recovery strategy that actually works.
TrainingApril 14, 2026 · 9 MIN
Zone 2 Training: The Complete Guide for Endurance Athletes
Zone 2 is the foundation of elite endurance training — but most amateur athletes spend too little time here. Here's how to train it correctly and why it works.
TrainingApril 2, 2026 · 7 MIN
Fueling Your Morning Run: Fed vs Fasted
Should you eat before your morning run or train on empty? The answer depends on your goals, training phase, and how long you plan to go.
RecoveryMarch 25, 2026 · 8 MIN
Post-Workout Recovery: The 30-Minute Window
What you do in the first 30 minutes after training can dramatically affect how quickly you recover and how strong you come back for the next session.
HydrationMarch 18, 2026 · 7 MIN
Hydration Strategy for Endurance Athletes
Dehydration of just 2% body weight impairs performance by up to 20%. Here's a evidence-based framework for staying ahead of your fluid needs.
NutritionMarch 10, 2026 · 6 MIN
The Science Behind Energy Gels
Understanding how energy gels work at a cellular level — and how to time them for peak performance during your race or training session.