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ENDURE IQ | PERFORMANCE, HEALTH, LONGEVITY

@endure_iq

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The big-picture view of triathlon training? It's triathlon training.

The swim affects the bike, the bike affects the run, and your plan should reflect that. The biggest mistake he sees from athletes and coaches is mixing and matching swim, bike and run sessions without thinking about them together.

Take the swim. People call it a nothing event. But swim the exact same time and do it 20 percent easier, and the effect on the rest of your race is big.

Place your sessions to make them specific. That means runs off the bike, or even a long run close to a long swim, which changes how hard that run feels.

Save this for your next training plan.

#triathlon #endurance #trainingscience #endurancetraining #EndureIQ by @endure_iq

182

4

3 days ago

From the swim exit to the finish gantry, here's Kona through seven frames.

Out of the water. Onto the bike. Running past the crowds. Then the lights of the finish.

We're proud of all our athletes at Kona. Every one of you made it through the finish; this is why we train! by @endure_iq

69

1

5 days ago

19 of our athletes started in Kona. 19 finished.

Unofficially, the most Kona finishes from any coaching group!

Three of them went under 10 hours: Martin Capriotti (9:46), Jordan Scott (9:50) and Eduardo della Maggiora (9:55).

Two stood on a division podium. Amy Rappaport took 3rd in her division and Jonathan Whitehead took 3rd in his. Vanessa Bowden finished 8th in her division.

Add it all up and our group raced 2,671 miles and spent 9 days, 6 hours and 12 minutes on course between them.

Every finish time on that list took months of work. From 9:46 to 16:06, all 19 of you got it done.

Congratulations to:

Martin Capriotti, Jordan Scott, Eduardo della Maggiora, Vanessa Bowden, Jonathan Whitehead, Merle Maud, Rodolfo Zeledon, Paul Thomas, Adil Gourari, Jason Gambill, Mark Peverett, Giovanni Carriere, Natalie Stewart, Andrea Ugazio, Metka Jug, Michael Villanueva, Amy Rappaport, Phil Willson and Carlos Sagasta.

Proud of every one of you.

#kona #ironman #triathlon #ironmanworldchampionship #endurance by @endure_iq

126

10

8 days ago

It’s race day for the 2026 IRONMAN WORLD CHAMPS tomorrow, and wishing everyone the best of fortunes out there. We have 19 athletes racing with @endure_iq and ready to! We couldn’t be prouder of you all making the start line of an iconic race.

Memories here of when I was last raced there in 2018, running back from the energy lab in full spirits! Make sure you all give it a YIEW!! 🔥🔥🔥 by @endure_iq

217

1

9 days ago

PRE-COOLING PROBABLY WON'T SAVE YOUR KONA RUN

Ice vests and slushies before the start look the part, and they can help in shorter events. But as in our LDT103 cooling module, there's no research on pre-cooling for long-distance triathlon, and any benefit is likely gone well before the marathon.

In an Ironman, cooling earns its place during the race, especially the run: water over the head and face, ice and sponges in the suit and under the cap, cold fluid in an insulated bottle on the bike.

Many cooling studies use time-to-exhaustion tests, which tend to inflate the gains, so take them in context.

Test your approach in a hot session first!

#triathlon #ironman #kona #training by @endure_iq

50

0

10 days ago

HEAT WITH 4 DAYS TO GO

Whatever heat work you've done is banked now. Starting a hard heat block this close to the race is likely to leave you more tired on race day, not better adapted.

So keep it simple. Don't do heat sessions right before you fly. When you arrive, keep the first day easy in the heat, then build back to normal over the next few days, and let HR and RPE guide you before power or pace. Sleep cool and drink more than you would at home.

We go deeper on heat for Kona in LDT103 at Endure IQ.

#kona #endurance #heat #training by @endure_iq

43

9

13 days ago

Kona is this Saturday.

18 of our athletes are on the starting line. Together they will cover 2,531 miles and could burn 150,000 to 180,000 calories doing it.

That is 43 miles of swimming, 2,016 miles on the bike, and 472 miles of running, across one island, on one day.

Good luck to every one of you:

-Martin Capriotti
-Giovanni Carriere
-Eduardo della Maggiora
-Jason Gambill
-Rodolfo Zeledon
-Merle Maud
-Paul Thomas
-Jordan Scott
-Carlos Sagasta
-Metka Jug
-Phil Willson
-Natalie Stewart
-Adil Gourari
-Vanessa Bowden
-Mark Peverett
-Amy Rappaport
-Andrea Ugazio
-Michael Villanueva

The work is done. Stick to the plan, fuel early, stay cool, and enjoy it!

#kona #ironman #triathlon #ironmanworldchampionship #endurance by @endure_iq

55

5

13 days ago

Most of us learned lactate as the villain. The thing that piles up when your muscles run out of oxygen and start to burn.

That's not how it works.

Lactate forms constantly, from every cell breaking down sugar for energy, whether you're sprinting or sitting still. George Brooks laid out the mechanism in a major review in Cell Metabolism (2018), work that reshaped how lactate physiology gets taught.

What lactate actually does:

-Fuels tissues directly. The heart and brain both run on it as an energy source.
-Feeds the liver's glucose supply. Lactate gets converted back into glucose and put back into your blood.
-Gets burned for fuel inside your mitochondria, through a docking system called the mitochondrial lactate oxidation complex, or mLOC (Hashimoto & Brooks, 2006; Leija et al., 2025).

The mLOC has four parts that work as one unit.
-A doorway lets lactate into the mitochondria.
-An anchor holds that doorway in place.
-An enzyme converts the lactate into pyruvate right there.
-A shuttle carries that pyruvate to where your cell actually builds energy. All of it sitting next to the machinery that makes ATP.

Here's the part that matters for training. Dr. Inigo San Millan and Brooks compared pro endurance athletes, moderately active people, and people with metabolic syndrome doing identical exercise. The athletes didn't produce less lactate than anyone else. Their mLOC network cleared and burned it faster (San Millan & Brooks, 2018, Sports Medicine).

Your "threshold" number is the point where lactate production finally outruns what your mLOC can clear. Training doesn't lower how much lactate you make. It builds a bigger mLOC, which pushes that point higher. That's the actual adaptation.

Save this for the next time someone calls lactate "the burn."

#training #lactate #endurance #traithlon #running by @endure_iq

77

4

21 days ago

Why am I so hungry after swimming?

I get this from triathletes a lot. Hard bike or run, appetite often stays quiet. Out of the pool, and suddenly you’re ready to eat everything.

Land-based exercise often doesn’t push same-day energy intake up much. Swimming can.

Thackray et al. (2020) compared swimming, exertion-matched cycling, and rest. After 60 minutes of hard work, people ate more following the swim than after sitting around (about 600 kJ / ~140 kcal on average). Cycling sat in between. Swimming and cycling intakes were similar to each other.

So the useful framing is: swimming can increase post-exercise appetite and intake relative to rest. Treat that as a real response, not a character flaw. Plan the meal. If body composition is a goal, budget for it. If you’re under-fuelling, lean into it.

Water immersion and temperature are the likely levers. The exact mechanism is still being worked out.

Thackray AE, Willis SA, Sherry AP, et al. An acute bout of swimming increases post-exercise energy intake in young healthy men and women. Appetite. 2020;154:104785.

#triathlon #swimming #endurance #nutrition #training by @endure_iq

461

9

25 days ago

This is a really new study, and it's the first time something like this has been seen, which is why it's so interesting.

UK researchers published it in August 2026. They used a scan called 13C MRS that measures glycogen (your stored carbs) in your muscles and liver, without a needle biopsy. Nine male cyclists did eight 5-minute hard intervals with 1 minute of rest, three separate times: a fake drink, 60g of carbs per hour, or the same 60g of carbs plus a caffeine-based blend.

Here's what came out:

-Muscle glycogen use was about 40% lower with carbs than with the placebo
-Liver glycogen use was not significantly different between trials, with only about 5g separating them
-With the caffeine blend, the muscle glycogen saving disappeared. Riders also put out 2.8% more power in the later intervals, which may explain it: more work, more fuel used

Now the part that matters for triathletes. This looks intensity-specific. In hard intervals, muscle glycogen was the fuel being used, and carbs cut how much of it was used. A triathlon is a different effort, and in a triathlon, it still seems liver glycogen is the main thing to watch. Different effort, different mechanism.

This is one of 10 studies broken down in TSS, EndureIQ's free monthly training science newsletter. Link in bio for this month's issue.

Reference: Hannon, SC et al. (2026). Application of 13C MRS demonstrates carbohydrate feeding spares muscle but not liver glycogen utilization during high-intensity interval exercise. American Journal of Physiology, Endocrinology and Metabolism, 331(3), E320-E334.

#triathlon #cycling #endurance #exercisephysiology #training by @endure_iq

79

11

a month ago

Congratulations to everyone who raced last weekend.

Different races. Different distances. Different courses.

You did the training, and you lined up. Well done.

Enjoy the recovery.

#EndureIQ #triathlon #ironman #endurancetraining #raceday by @endure_iq

22

2

a month ago

Race day in Nice.

9 EndureIQ athletes are on course at the 70.3 World Championship. The women go today, the men tomorrow.

1.9 km in the Baie des Anges. 90 km over Col de Vence. Then a half marathon on the Promenade des Anglais.

Racing this weekend:

Eunice Moon
Randy Hines
Bang Trinh
Joaquin Marques
Flo Chretien
Giacomo Giovenali
George Berar
Takahiro Ozeki
Cyril Bedat

The training is banked. The taper is done. All that is left is the day.

Good luck to all ten!

Drop them a good luck in the comments!

#triathlon #ironman #703worlds #nice #endurancetraining #endurancetriathlon #raceday #endureiq by @endure_iq

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1

a month ago