Our Science Sources

Allen, H. & Coggan, A. (2010)

Training and Racing with a Power Meter, 2nd ed.

VeloPress

Used for: FTP, Intensity Factor (IF), Normalized Power (NP), TSS, Variability Index definitions and target ranges

Seiler, S. (2010)

What is best practice for training intensity and duration distribution in endurance athletes?

International Journal of Sports Physiology and Performance, 5(3), 276–291

Used for: Polarised training distribution and easy/hard intensity balance used to frame pacing targets

Friel, J. (2012)

The Triathlete's Training Bible, 4th ed.

VeloPress

Used for: Heart rate zone methodology, LTHR framing, applied triathlon pacing conventions

Tanaka, H. et al. (2001)

Age-predicted maximal heart rate revisited

Journal of the American College of Cardiology, 37(1), 153–156

Used for: Age-predicted HRmax formula

Barrero, A. et al. (2014)

Energy balance of triathletes during an ultra-endurance event

Nutrients, 7(1), 209–222

Used for: Ironman-distance pacing and energy-expenditure benchmarks used to sanity-check long-course plans

Vleck, V.E. et al. (2006)

The consequences of swim, cycle, and run performance on overall result in elite Olympic distance triathlon

IJSPM, 27(1), 43–48

Used for: Triathlon run pace discount factors by race distance

Jeukendrup, A.E. (2014)

A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise

Sports Medicine, 44(Suppl 1), 25–33

Used for: Carbohydrate absorption limits by transporter type, dual-transport optimization

Thomas, D.T., Erdman, K.A. & Burke, L.M. (2016)

Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance

Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528

Used for: Current joint position on daily macronutrient targets, pre-race meal composition, and periodised fuelling

Burke, L.M. et al. (2019)

International Association of Athletics Federations Consensus Statement 2019: Nutrition for Athletics

International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 73–84

Used for: Modern pre-race carbohydrate loading and race-day fuelling protocols

Stellingwerff, T. & Cox, G.R. (2014)

Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations

Applied Physiology, Nutrition, and Metabolism, 39(9), 998–1011

Used for: Evidence base for race-day carbohydrate dosing and the performance benefit window

Bussau, V.A. et al. (2002)

Carbohydrate loading in human muscle

European Journal of Applied Physiology, 87(3), 290–295

Used for: Carbohydrate loading methodology

Costa, R.J.S. et al. (2017)

Systematic review: exercise-induced gastrointestinal syndrome — implications for health and intestinal disease

Alimentary Pharmacology & Therapeutics, 46(3), 246–265

Used for: Gut-training principles, GI-sensitivity carb ceiling reductions, race-day GI management

Sawka, M.N. et al. (2007)

ACSM Position Stand: Exercise and Fluid Replacement

Medicine & Science in Sports & Exercise, 39(2), 377–390

Used for: Sweat rate norms, sport-specific fluid replacement guidelines, gut absorption ceilings

Hew-Butler, T. et al. (2015)

Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015

Clinical Journal of Sport Medicine, 25(4), 303–320

Used for: Exercise-Associated Hyponatremia (EAH) risk management, drink-to-thirst guidance for long events, late-race hyponatremia warnings

Hoffman, M.D. & Stuempfle, K.J. (2014)

Hydration strategies, weight change and performance in a 161 km ultramarathon

Research in Sports Medicine, 22(3), 213–225

Used for: Modern drink-to-thirst evidence over fixed-rate replacement, weight-change tolerance benchmarks

Shirreffs, S.M. & Maughan, R.J. (2000)

Rehydration and recovery of fluid balance after exercise

Exercise and Sport Sciences Reviews, 28(1), 27–32

Used for: Sweat sodium concentration and replacement formulas

Baker, L.B. (2017)

Sweating rate and sweat sodium concentration in athletes: a review of methodology and intra/interindividual variability

Sports Medicine, 47(Suppl 1), 111–128

Used for: Individual sweat-rate and sweat-sodium variability, used when estimating personalised sodium targets

Mujika, I. & Padilla, S. (2003)

Scientific bases for precompetition tapering strategies

Medicine & Science in Sports & Exercise, 35(7), 1182–1187

Used for: Taper duration and volume-reduction principles

Bosquet, L. et al. (2007)

Effects of tapering on performance: a meta-analysis

Medicine & Science in Sports & Exercise, 39(8), 1358–1365

Used for: Meta-analytic evidence on preserving intensity while cutting volume during the final taper window

Maughan, R.J. et al. (2018)

IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete

British Journal of Sports Medicine, 52(7), 439–455

Used for: Caffeine dosing and timing protocols

Pickering, C. & Grgic, J. (2019)

Caffeine and exercise: what next?

Sports Medicine, 49(7), 1007–1030

Used for: Individual genotype-based caffeine response variability; basis for the reduced cap on non-habitual coffee drinkers

Laursen, P.B. & Buchheit, M. (2019)

Science and Application of High-Intensity Interval Training

Human Kinetics

Used for: Interval-training physiology used when framing warm-up primers and race-intensity distribution

Périard, J.D., Racinais, S. & Sawka, M.N. (2015)

Adaptations and mechanisms of human heat acclimation: applications for competitive athletes and sports

Scandinavian Journal of Medicine & Science in Sports, 25(S1), 20–38

Used for: Heat-stress adjustments (electrolyte increase without fluid overload), cooling strategies, altitude/heat advisories