The Journal

Insights & methodology.

Evidence-based articles on endurance training, nutrition, and race preparation. Backed by published research.

Articles

Heart rate zone training: the complete guide for endurance athletes

Everything you need to know about zone training — the five-zone system, the 80/20 rule, how to calibrate zones per discipline, and how to structure your week around intensity.

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Run10 min read

Gold Coast Marathon 2026: the complete training and pacing guide

How to train for the Gold Coast Marathon — pacing strategy by goal time, 16-week training structure, fuelling plan, and race day checklist for the July 5 race.

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Triathlon10 min read

Triathlon training for beginners: where to start

Everything a first-time triathlete needs to know — how much training is enough, which discipline to prioritise, how to structure your week, and the gear that actually matters.

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Run8 min read

City2Surf 2026: the complete pacing and training guide

How to pace City2Surf, survive Heartbreak Hill, and build a 17-week training plan for the August 9 race. Pacing tables, course breakdown, and race day checklist.

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Training6 min read

How to read your heart rate zones — and why most athletes ignore them

The five-zone system explained, why Zone 2 is chronically underused, and how to calibrate zones properly across swim, bike and run.

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Nutrition5 min read

What to eat the week before a triathlon

From carbohydrate loading to race-morning fuelling. A day-by-day breakdown of what to eat and what to avoid.

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Methodology7 min read

Why most training plans fail — and what to do instead

Standardised plans underperform individualised ones by half. The research behind adaptive training and the 10% rule.

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Triathlon6 min read

Brick sessions explained — how to train your legs for the run off the bike

What brick legs are, how many bricks you need before race day, and why your cycling cadence determines your run.

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Racing5 min read

How to taper before race day without losing fitness

Reduce volume, maintain intensity, and arrive at the start line sharp. The science of the pre-race taper.

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