PERFORMANCE CENTRE
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Fuelling and hydration advice for runners, from your first 10k to multi-day ultras. Training, race-day plans and the lessons our athletes learned the hard way.
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The Lap Windermere Ultra: The Ultimate Beginner’s GuideEverything you need to take on The Lap Windermere ultra as your first ultra: the route, the cut-offs, the kit, the training and exactly how to fuel 47 miles around England's largest lake.
Cycling for Runners: Can You Build Endurance Without More Running?How cycling can help runners build aerobic endurance, manage training load and prepare for the demands of trail and ultra running.
80/20 Running: Does It Work for Ultra Runners?Ultra running coach Paul Tierney explains why polarised training isn't a one-size-fits-all formula, and when back-to-back long runs really belong in your training plan.
Fuelling the Fells: Top Nutrition Tips for the 13 Valleys Ultra Series13 Valleys Ultra nutrition made simple. Learn how to fuel for the 2, 5, 7 and 13 Valleys with advice on carbs, hydration, electrolytes and recovery.
Pete Stock Breaks The Lap Course Record in 6:41:02Pete Stock breaks The Lap course record in 6:41:02. Discover how he trained, raced and fuelled his record-breaking 47-mile Lake District ultra.
How to Keep Running Strong as You Get OlderLearn how to keep running as you get older, with practical advice on training, strength, recovery and nutrition for long-term running performance.
Nutrition Calculator
Fuel your run, your way!
Get personalised nutrition guidance based on you and your sport.
From a first 10k to an ultra, the calculators turn your weight, your pace and the length of your effort into a plan you can actually follow, how much to carry, when to take it and what to drink while you do.
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Lactic BufferSodium Bicarb CalculatorSodium bicarbonate buffers the acid produced in high-intensity efforts, delaying that burning-legs feeling in events from 1–10 minutes or with repeated hard bouts.Get My Bicarb Dose
Oxygen EfficiencyNitrate CalculatorDietary nitrate from beetroot boosts nitric oxide, improving blood flow and muscle efficiency — hold the same pace at a lower oxygen cost.Get My Nitrate Dose
HydrationElectrolytes CalculatorSweat rate and sodium loss can vary hugely between athletes, which highlights the need for an electrolyte calculator to advise your strategy. Matching your fluid and electrolyte intake to your conditions, duration and personal sweat profile will help you beat cramp and dehydration, while maintaining performance, with your optimal hydration plan.Get My Hydration Plan
Energy & FuellingCarbohydrate CalculatorYour muscles only store around 90 minutes of glycogen. Fuelling with 30–90g of carbs per hour maintains blood glucose and delays fatigue, under-fuelling is why so many fade late in a race.Get My Fuelling Plan
RecoveryProtein CalculatorProtein taken soon after exercise provides the amino acids to repair and rebuild muscle, around 0.25–0.4g per kg of body weight maximises muscle protein synthesis and speeds recovery between sessions.Get My Recovery Serving
ElectroBytes™ Anti-Cramp Chews Taster Pack
£8.60
Pocket Rocket Energy Bar Taster Pack
£8.25
Fusion Fuel Taster Pack
£6.60
