Insights by Xmiles

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...

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...