If you truly want to enhance your performance, go to bed. Sleep is the ultimate performance "booster" for literally all aspects – from strength and endurance gains, faster reaction times, better mood, improved skills, quicker recovery, to a stronger immune system. Here’s what happens during quality sleep: Cognition, Skill Acquisition, and Learning Development During sleep, your brain has the opportunity to process memories and consolidate learning. For athletes, this includes new skills and drills – for example, refining your swimming technique, or practicing descending and bike handling skills. Sleep is the time when these movement patterns really get ingrained, meaning...

If you're one of the lucky 20% who work hard to follow your dreams, you can skip this text. Otherwise, go ahead and find out how to give your resolutions realistic contours.

Here are the five strategies to stick to your New Year's resolutions:

On the day of the Janosik 2023 Extreme Triathlon, I decided to face one of the biggest challenges of my life. One of the toughest triathlons in the world with a 3.8km swim at midnight in the Orava Dam, followed by 180km of cycling in the Orava hills and a marathon through the hills around Terchova where we overcame the Ťiesňavy, Boboty, Jánošík's Hole and Veľký Rozsutec. This was an incredible but challenging experience from start to finish. Swimming at midnight was a different world, full of darkness and secrets of the depths of the Orava dam. Cycling the challenging...

Getting fit, or fitter, after 40 is no easy feat. And let's be clear: it's only going to get worse. But! You can still make your PR and also create a body that will last another 60 years. There are several changes that you need to make to transition your training from what you were doing in your 20s and early 30s to what you want to be doing in your 40s onwards.

Just as it would be foolish to enter an ironman race without having a clear idea about the pace you should be able to hold, it is crucial to have your nutrition strategy tested beforehand. In this blog, we look into the science of ironman nutrition and present a strategy you can implement in your racing.

During winter, your body is put under pressure from external forces it cannot influence, and this therefore impacts your moods and energy levels, and by extension your ability to train. You can work around this to an extent by eating right, sleeping well, and yes, taking supplements. Learn what works and what does not in our blog!

While the endurance professionals have nutrition mostly sorted out, there is an eternal debate among amateurs and age groupers about whether we also need sports nutrition and supplements for our training and racing. We do not make a living doing sports and supplements and sport foods cost money. It probably doesn't really do much anyway, right?

Endurance and strength training matter. Big time. But nutrition and recovery are disciplines on their own. If you haven't reached the levels of success you've been striving for despite how hard you train, get methodical with this proven 4-pillar approach. After all, you might be just one tweak away from your big break.