Insights by Xmiles

Energy gels are designed to provide a quick and convenient source of carbohydrates during training and racing. For some athletes, though, they can also bring unwanted side effects such as bloating, nausea, cramping or an urgent need for the toilet....

When training volume drops, nutrition still matters. A recovery week is when your body adapts to the work you’ve already done, and the right nutrition helps maximise muscle repair, restoration, and long-term performance gains. This guide explains how to adjust...

Strength training is a key part of preparing for The Gralloch, but strength is not built in the gym alone. The real gains come from how well your body responds, adapts and rebuilds after the work is done. That process...

Efficient fuelling is the cornerstone of endurance success, especially for an event like The Gralloch, where distance, terrain and sustained effort place high demands on your energy systems. When you embark on long training sessions or race day itself, your...

When you are training for a demanding event like The Gralloch, sleep is not optional. It is one of the most powerful performance tools you have, yet it is often the most neglected. Miles in the legs matter, but the...

Training for an event like The Gralloch pushes your body in all the right ways, but the physical demands of long rides, hard efforts and repeated sessions also place significant stress on your joints, tendons and connective tissue. Overuse, micro-tears...