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ENDURE IQ | PERFORMANCE, HEALTH, LONGEVITY

@endure_iq

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Helping endurance athletes with science-backed coaching & education.
FREE Ironman training plans. Link in Bio
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The good days don’t teach you much. It’s the hard ones that build you. @gobetterfly #TeamBetterfly 🦋

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All the emotions wrapped into one unforgettable day… 🌺🏝️🤙🏻

#ironmanworldchampionship #ironmankona2026

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One session at a time. One rep at a time. Building into a stronger hybrid athlete.
The HYROX journey continues. 🏃‍♂️💪

#HYROX #HybridAthlete #LegDay #HYROXTraining #strengthforrunners

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Not the race I dreamed of. Grateful for the one I got

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Mahalo, Kona. This one didn’t come easy. That’s exactly why it means the most. 🌈🤙🏻

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That was hard. My calf injury came back at km 8, and then walked most of the marathon. But I wanted to show my kids that you finish what you start - so I finished. The beauty of this sport is that it resembles life: the harder it gets, the more it gives back. Couldn’t ask for a better birthday gift. Never, ever, give up ❤️

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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!! 🔥🔥🔥

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Grateful to be here - on this island, with my wife, my kids, my friends, dancing this dance again.

My first Kona was on my 35th birthday. Tomorrow I turn 46, and race #5 falls on the same day. Can’t think of a better way to celebrate.

Whatever happens, I’ve already won. Fire to the legs, fire to the heart, fire to the soul 🌺🌋 #TeamBetterfly @gobetterfly

🎥 | @offpace_studio

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The run before the run. 3 days to go! 🌺🌋 #TeamBetterfly @gobetterfly

📸 | @offpace_studio

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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

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HYROX TRAINING IS EASIER THAN IRONMAN TRAINING 😪. And the Endure IQ Kona Camp was a good reminder of that! 🤣

Kona Camp 2026. Done and dusted. Always an amazing week sharing the work with people I’m fortunate enough to coach. Great athletes. Great people.

We covered some big distances. ~25 hours of total training across the week 1 (there 10 days total) with plenty of long rides, long runs, and big swims. The team really pushing the envelope.

I did most of the training with the team without the swims, and I squeezed in a couple of HYROX strength sessions as well. Even then, it was a clear reminder of how brutal Ironman training is. Simply another level of overall endurance work, particularly in the Kona heat. 🔥🔥🔥

I really think blocks like this are such an endurance booster. Any Ironman (or HYROX) athlete would benefit from putting something similar into their plan. A substantial bit of overload, done the right way, is always good. It’s something I’ve always done in the build-ups to my best races. 4 weeks until go time back on the Big Island

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Your road to your next triathlon starts here. 🏊‍♂️🚴‍♀️🏃‍♂️💪

Kaiora Triathlon Training Plans designed by the World renowned coach, Dan Plews @endure_iq.

Give them a tri NOW! Download Kaiora in the Google Store or App Store to get started…

#TriathlonTraining #TrainingPlans #Kaiora

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