When Does the Caffeine Effect Peak?
Learn when caffeine peaks, how long it lasts, and how to time it before running and training without disrupting sleep.
PowerBlog
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Beta-alanine and intervals – how it works
Understand beta-alanine for intervals and VO2max: effects, dosage, duration, and safe use for high-intensity training.
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What Should You Eat Before a Long Bike Ride?
Learn what to eat before a long bike ride: carbohydrates, timing, and pre-ride meal examples to keep your energy all the way.
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Train Your Stomach for High Carbohydrate Intake
Learn gut training for running and cycling: train your stomach for 60–90 g carbs per hour with steps, examples, and fueling plans.
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Avoid Stomach Problems While Running
Avoid stomach issues while running. Get practical advice on nutrition, hydration and fueling to reduce GI problems and cramps on your run.
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Energy for Hill Intervals on a Bike
Master energy for cycling hill intervals. Learn pre-interval carbs, VO2max fueling, and practical nutrition tips for bike training.
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Avoid Bonking on the Bike
Learn to avoid bonking on rides with carb strategy, fluids and electrolytes. Get practical tips for steady watts on long rides.
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Energy for a 3-Hour Bike Ride – A Concrete Plan
Get a concrete energy plan for a 3-hour bike ride: carbs, fluids and electrolytes per hour, plus practical fueling examples.
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How Many Carbs Per Hour While Cycling?
Learn how many grams of carbs per hour to take on the bike (30–90 g) based on intensity and duration. Get calculations and fueling examples.
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Energy Strategy for a Gravel Race
Learn an energy strategy for gravel racing: carbs per hour, fluids, electrolytes, and practical fueling plans to avoid bonking.
