Monday, October 31, 2011

October training macrolog

October training macrolog published at (553 miles averaging 7:54)

Three Phase Taper (AKA Overload Taper)

I've added an advanced tapering topic, Three Phase Taper (AKA Overload Taper) at

Friday, October 28, 2011

VDOT Calculator updated (include altitude table)

I’ve updated my VDOT calculator to give some extra information on training paces, as well as a new chart of altitude and race performance.

Thursday, October 27, 2011

Tapering 101

As part of my updates on tapering, I’ve made a major update to Tapering 101, which covers tapering at more detail.

Tuesday, October 25, 2011

Mizuno Breath Thermo

A quick update to to explain why I didn't look at Mizuno Breath Thermo (I don't like the material)

Monday, October 24, 2011

Arm Warmers

Here’s a quick review and comparison of various arm warmers -

Friday, October 21, 2011

Sleep and Obesity

I found some research on sleep and obesity which I found fascinating and challenging as I struggle with both my weight and getting enough sleep. While writing this up, I created a short article on Insulin Resistance as well which you may find interesting.

Thursday, October 20, 2011

Another Nutrient Timing Update

I was asked "What happens if you take in only protein or only carbs (as opposed to the 1:4 ratio) during the post-exercise window?" and so I've updated Nutrient Timing to help answer.

GOMAD Grazing for vegetarians and lactose intollerant

I have updated GOMAD Grazing to include some guidance for vegetarians and those that are lactose intolerance.

Wednesday, October 19, 2011

Update to Nutrient Timing

I've updated Nutrient Timing with a couple of diagrams that show what happens if you do or don't refuel within 45 minutes of finishing your training. With the refueling, your muscles stay insulin sensitive, which is a good thing, but without the fuel they actually become insulin resistant. I am writing up a Wiki entry on Insulin Resistance, so stay tuned.

Monday, October 17, 2011

Omega 3

I had trouble finding a simple explanation of Omega 3 oils and their health benefits, so I wrote up a simple Wiki entry along with some pictures.

I also updated GOMAD Grazing to recommend the high Omega 3 eggs, as these have the longer chain Omega 3 oils.

New plugin

I’ve just released a new version of the plugin that posts workouts from SportTracks to

Saturday, October 15, 2011

Practical Tapering

I've made a major update to my practical tapering page, with extra graphs and tables. In the near future I will update the deeper page (Tapering 101) and even include the advanced 'three phase taper' pattern.
If you find this information useful, please press the '+1' button. This helps me know what articles are worthwhile and what I should be focusing my time on.

Thursday, October 13, 2011

Flax seed caution

I updated GOMAD Grazing as too many flax seeds can cause health problems.

Wednesday, October 12, 2011

Racing while injured

A question on Quora prompted me to write about running while injured -