Performance Lab

A gravel fueling guide for Canadian riders: carbs per hour, what to put in your bottles, mid-ride food and what actually works from a convenience store stop.

A trail running fuelling guide for Canadian runners: carbs per hour, what to carry, aid station strategy and cold-weather considerations for everyday athletes.

A triathlon fueling guide, sprint to full distance: what to drink on the bike, what to grab at transition, and how to avoid the run-leg bonk on race day.

Most carb-loading advice was written for elite marathoners — not Sunday riders. Here's what the everyday athlete actually needs the night before a long ride.

Most athletes don't bonk because they ran out of fuel — they ran out of timing. Here's why the 90-minute mark decides how the rest of your long ride goes.

Plain water, electrolyte tabs, or a carbohydrate mix? What goes in your bidons matters more the longer you ride. Here's a practical guide by ride duration and intensity.

A Gran Fondo puts your fuelling strategy to the test across 4–7 hours of riding. Here's what to eat before, how much to drink during, and how to avoid the mistakes most riders make.