Notes from the other 23 hours.
Short reads on training, recovery, nutrition, travel, and the science of the other 23 hours.
What a flight does to a body: 50,000 games of evidence
Everyone travels. Athletes are the only people anyone bothered to measure. Here is what the league data, the physiology, the 2026 World Cup, and our own team case studies say a flight costs, and what the evidence says to do about it.
Why your coach can't text you back at 11pm
Training has a coach. The other 23 hours don't, and that's where plans actually fall apart. What the gap costs, and what closing it looks like.
racingThe race-week read most runners never do
You trained for months, then race day throws weather at you: wind, humidity, a start-line temperature nobody planned for. How to read conditions like it matters, because it does.
benchmarkingAm I D1 level? How to actually benchmark yourself
Most athletes guess at their level from highlights and hype. The honest way: published testing marks, your real measurables, and the gap in between.
recoveryYour recovery score is low. Now what?
WHOOP, Oura, Garmin: they all tell you the number. None of them tell you what to do with today's session. A three-question read for low-score mornings.
travelTravel is a training variable. Treat it like one
Altitude, red-eyes, time zones, heat waves: travel changes what your body can do for 48 hours. Most plans pretend it doesn't exist.
mindsetDay 19 is where goals go to die
Nobody quits on day one. They fade around week three, quietly, when the novelty is gone and nobody is watching. The fix is not more willpower.
nutritionLosing weight without losing your training
A deficit and a training block pull in opposite directions. How to cut weight while keeping sessions, strength, and sanity: small deficit, protein, and watching recovery.
nutritionMacro tracking for people who hate logging apps
Most macro tracking dies in the app, not the diet: search, weigh, scan, repeat until you quit. Texting a photo of your plate is the version that survives.
recoveryComing back from injury without the setback
The rehab plan comes from your PT. The hard part is the other 23 hours: pacing enthusiasm, reading sharp vs sore, and not redoing week one twice.