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Articles by Daniel Plews
Conquer the Kona Heat: Dr. Dan Plews on Race-Day Pacing, Cooling, and Nailing Your Big Island Execution
Kona isn’t just a race – it is the proving ground. The world’s best long-course triathletes arrive on the Big Island hoping to deliver the performance of a lifetime. But every year, even some of the fittest competitors fall short – not because they’re undertrained, but because they misjudge the course, the heat, or their own physiology. If you want to shine on triathlon’s most iconic stage, you need more than fitness. You need a strategy.
Optimising Recovery for Triathletes
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Is Carbo-Loading As Straightforward As We Think?
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Carbohydrates During Exercise and Athlete Durability
Training Carbohydrates During Exercise and Athlete Durability Ingesting 60g/hour of carbohydrates helps preserve threshold power and performance in endurance athletes during prolonged exercise. This post is for subscribers only Subscribe now Already have an account? Sign in
The Durability Factor: Why Staying Strong Under Fatigue Matters
Training The Durability Factor: Why Staying Strong Under Fatigue Matters Durability under prolonged exercise is key for performance and shapes how we plan and monitor endurance training. This post is for subscribers only Subscribe now Already have an account? Sign in
What Causes Muscle Cramping in Endurance Athletes?
Training — 10 min read This post is for subscribers only
The More Carbs the Better? Where's the Evidence?
Training — 11 min read This post is for subscribers only
Right fuel, Right Time, Wrong Protocol? Lessons From a Recent Study
Training — 5 min read This post is for subscribers only
The Growing Evidence Behind Exogenous Ketones in Performance & Health
Training — 8 min read This post is for subscribers only
120 Grams Per Hour: Deciphering the 'Carbolution' Craze - A Deep Dive into Physiology and Research
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Making Sense of Incremental Exercise Test Fat Oxidation Data
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Unpacking Within-Session Intensity Regulation: Defining the Concept
Training — 7 min read This post is for subscribers only
Is Ventilation A Useful Marker For Use In Within-Session Intensity Regulation? Our Recent Durability Study Suggests It Is
Power profiling, a field-based method that quantifies the relationship between maximum sustainable power output and time, provides an alternative to laboratory-based assessments for athletes, aiding in training, performance monitoring and potentially assessing 'durability' in endurance sports. Training
Optimising Triathlon Training: The Fusion of Tech and Human Effort
Explore how Grant's fusion of technology with tailored triathlon training is reshaping athlete performance and well-being. This post is for subscribers only Subscribe now Already have an account? Sign in This post is for subscribers only Subscribe Already have an account? Sign In
Seeking the Ideal Triathlon Coach: A Comprehensive Guide
Elevate your triathlon journey by asking the right questions to find the perfect coach tailored to your athletic aspirations and needs. This post is for subscribers only Subscribe now Already have an account? Sign in This post is for subscribers only Subscribe Already have an account? Sign In
Decoding Power Profiles for Maximum Impact
Decoding Power Profiles for Maximum Impact Power profiling, a field-based method that quantifies the relationship between maximum sustainable power output and time, provides an alternative to laboratory-based assessments for athletes, aiding in training, performance monitoring and potentially assessing 'durability' in endurance sports.
Knibb Conquers in Lahti for Back-to-Back 70.3 World Titles
Defending champ Taylor Knibb put on a dominant performance at the 2023 Ironman 70.3 World Championship women's race, winning by over 3 minutes to claim her second straight world title in a new course record time of 3:53:02 The 2023 Ironman 70.3 World Championship took place in the picturesque lakeside city of Lahti, Finland, where the top female triathletes gathered to compete for the prestigious title on the stunning race course.
How to Watch the 2023 Ironman 70.3 World Championship
The eagerly awaited 2023 Ironman 70.3 World Championship promises to captivate audiences worldwide. Here's a detailed guide to ensure you catch every moment. Event Dates: Women’s Professional Race: Saturday, 26th Aug. Men’s Professional Race: Sunday, 27 Aug.
Down Under Showdown: Aussies and Kiwis Aim for Glory at 2023 Ironman 70.3 Worlds
When the best triathletes from around the globe descend on Lahti, Finland for this weekend's Ironman 70.3 World Championships, strong contingents from Australia and New Zealand will look to conquer the brutal northern course. In the women's race on Saturday 26th August, trans-Tasman rivalry features as talented Aussie Ellie Salthouse takes on Kiwi veterans Hannah Berry and Amelia Watkinson.
Everything You Need to Know About the 2023 Ironman 70.3 World Championships Pro Races
The premier middle distance triathlon showcase takes place this weekend, with the women's race on Saturday 26th August and the men's on Sunday 27 August at the 2023 Ironman 70.3 World Championships in Lahti, Finland. With defending champions like Kristian Blummenfelt and Taylor Knibb leading incredibly deep pro fields, it promises to be an epic battle for world supremacy over the 1.9km swim, 90km bike and 21.1km run.
Unveiling the Potential: New Research on Fat Oxidation at Higher Exercise Intensities
A thought-provoking review on low carbohydrate diets and substrate oxidation rates was recently published in the journal Frontiers in Physiology (10). The author list includes a couple of the big names in low carbohydrate research, Tim Noakes and Jeff Volek. In this blog, I will summarise some of the key messages and takeaways from the review.
Serrières Edges Forissier in Epic Xterra Germany Duel; Paties Dominates Women's Race
The hills of Germany echoed with the sounds of pounding feet and churning wheels on Saturday, August 19th, 2023, as elite triathletes from around the world converged to test their mettle at the Xterra Germany full-distance off-road triathlon. This grueling race, held at the picturesque Olbersdorfer See, marked the 9th stop on the coveted Xterra World Tour and promised to deliver epic battles as the season heads towards its climax.
The Power of Mental and Visualisation Techniques for Triathletes: Boosting Performance for Race Day Success
By combining visualisation, goal setting, and mental preparedness, triathletes can boost their race-day performance, tackle challenges effectively, and strengthen their confidence. Preparing for a triathlon involves more than just physical readiness; it equally requires a robust mental game. We must be primed for the competition, understanding that their mindset can significantly impact their performance.
Carbohydrate ingestion rates during exercise: 90 vs 120 grams per hour - which is best?
Recent research challenges the notion that ingesting more than 90 grams of carbohydrates per hour during exercise boosts performance. I recently made a post on Instagram that got a lot of attention and questions, and it was one that compared the percentage efficiency of carbohydrate (CHO) ingestion when was taking 120 g of CHO per hour. There were a lot of questions, and of course it’s hard to explain in enough detail via an Instagram story (see below).
Understanding and Overcoming Plantar Fasciitis: A Comprehensive Guide
Explore a comprehensive guide to understanding plantar fasciitis, its causes, symptoms, and effective treatment strategies for recovery. Plantar Fasciitis, a common cause of heel pain among athletes and non-athletes alike, results from inflammation of the plantar fascia—a thick band of tissue that connects your heel bone to your toes. This condition often presents itself as a sharp, stabbing pain that usually occurs with your first steps in the morning or after long periods of standing or sitting.
Choosing Clear Skies Over Self-Created Storms in Training
Our knack for conjuring potential pitfalls becomes the pitfall. It's as if we've got to mentally run through a catastrophic highlight reel of all possible failures and disaster scenarios, threatening ourselves into shape with fear as the driving force. What's the consequence of this fear-filled fortune-telling? You're so fixated on the 'what ifs' and nightmares of failure, you become a master of manifesting the very disasters you dread.
Are all Exogenous Ketones Created Equal?
There is increasing interest in the effect that ketones might have on athletes' performance. We know that by consuming a diet very low in carbohydrates – less than 50 grams per day or so – we can enter ketosis or increase the circulating concentration of ketones in the blood. That’s why these diets are called ‘ketogenic’ (1, 8). In recent years, supplements have been developed that allow us to increase our circulating ketone concentrations independently of our habitual diet.
Embracing the Beast: Reflections on Ironman and the Power of the Mind
Discover the transformative power of mental resilience and embracing challenges in the Ironman race, as athletes push their limits amid evolving sports technology. As a coach observing Ironman, I have come to understand that the heart of the race lies not in the advancements of technology, but in the mental resilience and determination of each athlete.
Having a Well-Developed Capacity for Fat Metabolism Might Help You Train More
Being a good fat burner may have advantages for long-distance triathletes on race day and may also help us accumulate the large training volumes we need to prepare for those long race days. We have discussed at length in previous articles how developing an advanced capacity to metabolise fat for fuel during exercise can be useful for long-distance triathletes.
Ironman Australia Returns with New Bike Courses
Why it matters: Ironman Australia returns this weekend, bringing over 2,700 athletes to the Port Macquarie-Hastings region. Setting the pace: The 2023 Ironman Australia event will take place on Sunday, May 7, and will feature new bike courses for both the Ironman Australia and Ironman 70.3 Port Macquarie races.
Townsville to Host First-Ever Australian World Triathlon Multisport Championships in 2024
The 2024 World Triathlon Multisport Championships will be held in Townsville, Australia, marking the first time the prestigious event takes place in the country. Why it matters: The World Triathlon Multisport Championships will be held in Australia for the first time in 2024, bringing thousands of athletes to Townsville.
How Much Does Recombinant EPO Impact Performance?
Erythropoietin (EPO) is a hormone that increases red blood cell production, enhancing endurance performance by improving oxygen delivery to muscles, making it a popular choice for athletes. In a story that has rocked the triathlon world, it has just been announced that American professional Collin Chartier tested positive for the banned substance erythropoietin – or EPO – in an out-of-competition test in February.
Interpreting Shifts in Blood Lactate Profiles
Understanding shifts in blood lactate profiles can provide insight into an athlete's physiological adaptations to training and help to interpret changes in performance. we are going to provide a little detail for athletes and practitioners on how to interpret changes in blood lactate parameters and profiles derived from serial laboratory-based lactate threshold assessments.
Low carbohydrate high fat ketogenic diets on the exercise crossover point and glucose homeostasis
T. D. Noakes1, P. J. Prins2, J. S. Volek3, D. P. D’Agostino4,5 and A. P.
Maximal fat oxidation rates: What does it mean, what does it tell you?
Maximal fat oxidation (MFO) rates are a measure of an athlete's ability to use stored fat to fuel exercise and can be influenced by factors such as diet, training, and genetics, but do not directly predict fuel use during training or racing due to the influences. We have discussed in detail that having a robust capacity to use our fat energy stores to support exercise is important for long-distance triathlons.
Zone 2 Training: What’s all the fuss about?
Dr Dan Plews takes a look at the benefits and rationale behind training in "Zone 2", a moderate intensity exercise level. Those of us on social media can’t get away from the hype and discussion around so-called “Zone 2” training. Like with many discussions on social media, you might easily be mistaken in thinking that so-called “Zone 2” training is a brand-new and somehow magical training construct and the only way to achieving your endurance training goals.
The Importance of Using Lactate to Determine Exercise Intensity
Using lactate to prescribe exercise intensity can be a valuable tool for endurance athletes to regulate the intensity of their training sessions, particularly during long sessions. If you’ve been partaking in endurance training for any length of time, you will know that regulating the intensity of training is one of the fundamental components of good preparation.
Impact Of Ketogenic Diet On Athletes: Current Insights
Results Thirteen investigations met the inclusion criteria and are presented in – as follows: : Endurance; : Strength; : Short duration and : Body composition.
Chelsea Sodaro Wins The Ironman World Championships – Trizone
On Thursday, 6th October 2022, Chelsea Sodaro did something pretty special. She won the Ironman World Championships to become the first American women to win since Paula Newby-Fraser in 1996. Chelsea and I believed that she would one day win this race (she certainly has all the goods), but for it to happen so soon was a shock for both of us.
What Is Behind Changes in Resting Heart Rate and Heart Rate Variability? A Large-Scale Analysis of Longitudinal Measurements Acquired in Free-Living
All articles published by MDPI are made immediately available worldwide under an open access license. No special permission is required to reuse all or part of the article published by MDPI, including figures and tables. For articles published under an open access Creative Common CC BY license, any part of the article may be reused without permission provided that the original article is clearly cited.
Temperate performance and metabolic adaptations following endurance training performed under environmental heat stress
Abstract Endurance athletes are frequently exposed to environmental heat stress during training. We investigated whether exposure to 33°C during training would improve endurance performance in temperate conditions and stimulate mitochondrial adaptations. Seventeen endurance‐trained males were randomly assigned to perform a 3‐week training intervention in 18°C (TEMP) or 33°C (HEAT).
Eating Before your Workout - Carbohydrate vs Protein vs Fasted
The question of “what should I eat before training”, is one that personally, I get asked a lot. Both by the athletes I coach, and by our Endure IQ education community (athletes and coaches). Up until now, I’ve always answered based on what I thought I knew, and what the literature pointed towards. However, to put it simply, the research just hasn’t been done in this space.
The maximum metabolic steady-state: Definition, measurement, and application
Recently, we spoke about the importance of the lactate threshold in long-distance triathlon training and performance. As we discussed, the lactate threshold is also referred to as the ‘aerobic threshold’, or VT1 and LT1. In this article we are going to discuss the importance of the second physiological threshold, commonly referred to as the ‘anaerobic threshold’, ‘lactate turn-point’, or VT2 and LT2 (29).
Training intensity distributions: From Polarized to Pyramidal models, specificity is key in Long Distance Triathlon
In the Ironman community, there is a lot of talk about training intensity distribution. In this blog, I am going to cover some of the basics around training intensity distribution, which is one of the key concepts you need to navigate in building up to your race. What is training intensity distribution? So, before we can even think about discussing the right training intensity distribution when preparing for an Ironman, it is first important to make absolutely sure we know what the term means.
The first aerobic threshold: Understanding and practically determining yours for endurance training
As endurance athletes, we spend a lot of time talking about our ‘thresholds’; “what’s your FTP?” is as ubiquitous in endurance circles as “what’s your bench?” is in strength sport. FTP – or functional threshold power – is a metric gaining increasing footing in training programming and load monitoring in cycling and triathlon.
What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions
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How to win the Ironman World Championship - the best Kona run strategy
“Bike for show, run for dough” has been one of the mantras of Ironman racing, especially in Kona. There have been very few occasions where a superb performance on the bike has secured a Kona title; almost all races have been decided by the athlete with the best marathon. But what is the best approach for pacing the run? Go out quick and give yourself a lead going into the second half? Or start a bit easier, saving your legs for the final 10 km?
Recovery from a Zwift race: A physiological perspective
We, as endurance athletes in the world of the COVID-19, indoor-training dominated world, are perhaps more than ever having to make day-to-day decisions on how and when we should train, and how and when we should race. Many of us have had our A and B races canceled this year, or have had to shift our training environment indoors, and, almost inevitably, onto Zwift.
Prevalence and Determinants of Fasted Training in Endurance Athletes: A Survey Analysis
Athletes may choose to perform exercise in the overnight-fasted state for a variety of reasons related to convenience, gut comfort, or augmenting the training response, but it is unclear how many endurance athletes use this strategy. We investigated the prevalence and determinants of exercise performed in the overnight-fasted state among endurance athletes using an online survey and examined differences based on sex, competitive level, and habitual dietary pattern.
Why low intensity training needs to be of low intensity
If any of you have listened to Dan’s chat with Triathlon Taren on his podcast recently, you would have heard him talk about the importance of getting your zone 2 intensity right and ensuring that level 2 endurance training is at the correct physiological stress, i.e. below the first ventilatory (or aerobic) threshold.
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