Training in cold weather: hydration, energy and common mistakes
Run or ride safely in cold weather with an appropriate warm-up, layers, fluid, carbohydrate, visibility plan and clear stopping rules.
Blog
Cycling
Caffeine in sport: possible benefits, doses and risks
What caffeine can and cannot do in endurance sport, how to start low, count every source and protect sleep and health.
Glycogen loading before a marathon or long ride: a practical 48-hour plan
A practical 48-hour carbohydrate-loading plan before a marathon or long ride: amounts, meals, fibre, fluid and common mistakes.
Energy gels and isotonic drinks during exercise: when and how to combine them
Build a gel and isotonic-drink plan for running or cycling without exceeding your carbohydrate target or your gut tolerance.
Cycling and energy bars: when, how much and how to use them
Choose and portion energy bars for a 90-minute workout, long ride or gran fondo without overloading the stomach.
Tips for MTB Rides and Competitions
ISOSTAR offers nutrition advice for MTB cycling enthusiasts - for shorter, intense races as well as longer rides where regular intake of fluids, electrolytes, and energy is essential.
Stirnu Buks and LVM MTB: a practical race-day fuel plan
A practical MTB and trail-race plan: pre-start food, carbohydrate and fluid timing, safe handling on technical terrain, and a training test.