Should I Train With My Race Supplements?

- By Jeff Rothschild 


Sports supplements are everywhere. Most don’t live up to their claims, but there are a few that actually do! When it comes to enhancing endurance performance, some of the most well-studied are sodium bicarbonate, beta-alanine, beetroot juice, and caffeine, each of which can typically offer ~1-3% improvements across a variety of endurance-related measures. Unfortunately, they typically don’t synergize and offer compounding benefits, but they can all help in different ways and at different times.


If supplements are good for helping you go faster on race day, what happens if you take them all the time? 

Do they wear off and lose their effect? Can they continue to offer the same benefit? Can they actually help your training? I recently published a review paper on this topic (1) and wanted to share some of the key takeaways.After reviewing 100+ papers testing the effects of supplements on endurance training...

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How do I fuel my races with low carb healthy fat? - Fat Oxidation and Race Fuelling (Part 1)

F2wwc6rmr3wzvbdz6jo9 screen shot 2019 03 05 at 3.21.53 pmIt’s Monday, and we’re fresh from some great racing at Ironman New Zealand. It was really great to be down watching some racing again (and yes, I did miss racing myself!).

While down at the event, Prof Grant Schofield and I were invited to present on the low carbohydrate healthy fat (LCHF) performance for Ironman.

The link to the presentation can be found in this closed Facebook group here (anyone can join), and we think it was quite well received with 50+ people attending.

However, as always around racing, one of the main questions we always receive is “how do I fuel my races with LCHF?”. Luckily, along with two of my endurance physiology colleagues at AUT, we discussed this very topic in a paper that used theoretical energy fuel requirements of Ironman triathletes at different performance levels (~8 h, ~9 h, and ~13 h).

This paper was published in the Journal of Sports Medicine, and I’ve tried to summarise below. The science is quite heavy...

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My Training Numbers to 8:24 at Ironman World Champs

It’s been a while! After sharing my training for the 2018 Taupo Ironman, which was well received, I thought it was about time to do the same for the magical day I had in Kona on October 13th, 2018.  

Kona 2018 Ironman World Championships sure was one to remember, winning the age-group race overall and breaking the age-group course record in 8:24:36.   

Descending into the Energy Lab during the marathon. This KM was a 3 min 55 sec. 


I never wrote a detailed race report, however, I wrote a post shortly after the race called Kona Gems and also talked about the race itself on a number of podcasts such as Fitter RadioTriathlon TarenSwim Smooth and Oxygen Addict. At the end of the day, it’s all about the process. So...

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