研究主題
Race
5 篇文章
The 45-Year-Old Formula That Predicts Your Race Time More Accurately Than Your Training Pace
The Riegel formula, published in 1977, remains one of the most accurate tools for predicting race times across distances. Here's the math and why most runners misuse it.
4 分鐘閱讀 · 2026-10-27
The Most Underused Component of Endurance Race Preparation Is Not a Training Session. It Is Practising Your Nutrition Protocol in Training — and Most Athletes Never Do It.
GI distress causes 30–50% of DNFs in ultramarathon events and is the most common non-musculoskeletal reason for performance decline in long-course triathlon. The gut is trainable — and training it requires deliberate practice with race-day nutrition protocols during training.
5 分鐘閱讀 · 2026-09-01
Heat-Adjusted Race Prediction: What Summer Does to Your Marathon Pace
Race performance degrades predictably with temperature. A 3:30 marathoner can expect to lose 10–20 minutes in warm conditions. Here's the physiological mechanism.
5 分鐘閱讀 · 2026-09-01
First Energy Gel Timing: When to Take It in an Endurance Race
The optimal window for a first race gel is 20–30 minutes in — not at the gun, not when hunger signals arrive. Hunger is a lagging indicator of glycogen depletion, and by the time you feel it, your pace has already started to decline.
5 分鐘閱讀 · 2026-08-25
Caffeinated Energy Gels Work Best in the Second Half of a Race — But Most Athletes Use Them Earliest. The Adenosine Science Behind Why Timing Is Everything.
Caffeine's ergogenic effect in endurance racing is most powerful when adenosine accumulation peaks — the second half of long events. Front-loading caffeinated gels wastes the effect and risks exceeding 400mg total dose across a race.
5 分鐘閱讀 · 2026-07-07