Insights by XMILES

A new exploratory human trial has found that New Zealand blackcurrant extract (CurraNZ™) can significantly improve high‑intensity intermittent running in athletes whose muscles are rich in endurance‑type (Type I) fibres - offering powerful new evidence that the proprietary berry extract...

Endurance performance isn’t only about strong legs and lungs. Nutrition also plays a crucial role in maintaining focus, mood, and decision-making during long sessions. When we exercise, we need to fuel the brain as well as the muscles. If you’ve...

Gravel events like The Gralloch demand more than just strong legs. Long hours, technical terrain, changing conditions and sustained intensity mean fuelling has to be thought through well before race day arrives. To give you a real look behind the...

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...

Preparing for The Gralloch is about more than fitness alone. A well-executed nutrition plan can be the difference between riding strong to the finish or fading when it matters most. From the UCI Gravel World Series race, to the demanding...