Are you an "adult-onset swimmer"? You bring massive lung capacity from running and cycling, but it doesn't translate to the pool. You are likely falling into the "More is Better" trap. Discover why adding volume to a flawed stroke is a waste of time—and the three technical fixes that actually yield free speed.

We analysed four runners targeting a 3:30 marathon. Runner D had a massive "Ferrari" engine (VO2 Max 68), while Runner A had a modest "Sedan" engine (VO2 Max 48). Conventional wisdom says Runner D wins easily. The data proves the opposite. Find out why the "fittest" athlete on paper is actually the most likely to DNF.

Understanding my Resting Metabolic Rate (RMR) revealed that I was under-fuelling and drifting toward low energy availability and early signs of RED-S. This insight helped me correct my intake, stabilise recovery, and rebuild consistent, high-quality training.

A runner we tested looked incredibly efficient — yet their data showed a rapid rise in carb burn at relatively easy speeds. This post unpacks the puzzle, reveals the hidden limiter, and shows how to train smarter to improve speed and endurance.

If you’ve ever finished a hard training session and noticed a strong ammonia smell after exercise, your body is trying to tell you something. That sharp odour isn’t from sweat; it’s a sign you’re under-fuelled and breaking down protein for energy. When carbohydrate stores run low, the body starts converting amino acids into fuel, producing ammonia as a by-product.

At Total Endurance Coaching in Aberdeen, we use Resting Metabolic Rate (RMR) testing to identify exactly how much energy an athlete’s body needs to function and train effectively. By understanding your true RMR and energy balance, we can pinpoint under-fuelling, correct nutrition errors, and build data-driven fuelling plans that improve recovery, protect muscle mass, and enhance performance.

If fatigue, poor recovery, or that distinctive ammonia smell sound familiar, it’s time to stop guessing and start measuring your metabolism.

Since joining Total Endurance, Ruairidh Carnegie has already made a difference to our coaching team. Bringing his calm, personalised coaching to club swimmers in Aberdeen. In this blog, we chatted to Ruairidh about his swimming journey, coaching philosophy, and how his technique-first, swimmer-first approach is helping athletes push past plateaus and rediscover joy in the pool.

Follow Nicole’s journey as testing helps her unlock the data, training insights, and confidence to take on Ironman Barcelona

When it comes to endurance performance, most athletes are familiar with VO₂ max – the maximum amount of oxygen your body can use during intense exercise. But there’s another, often overlooked metric that can make a huge difference to your performance, especially over longer distances…

Not sure what to take to your bike fitting? This practical checklist covers everything from your bike and shoes to what to wear—so you can get the most accurate, effective fit possible.

Wondering what really happens during a professional bike fit? From pre-fit assessments to on-the-bike adjustments, this guide breaks down the full process—plus why Ken Bryson’s 30+ years of experience make a Total Endurance fit stand out.

Not sure if your bike is the right fit? Discover the telltale signs of a poor fit, what’s included in a professional bike fitting, and why getting it right can transform your comfort, power, and long-term health on the bike.

Feeling underprepared in the final weeks before your race? You’re not alone. This post explores why overthinking missed sessions won’t help—and what to focus on instead. From building a smart race plan to protecting your headspace, it’s all about staying calm, being deliberate, and showing up ready to race the day you’ve got.

Clip-on aero bars are a cost-effective way to boost your aerodynamics and speed on a road bike, especially for time trials or triathlons. However, simply bolting them on isn’t enough. A good bike position with clip-on bars is essential to maintain comfort, avoid injuries, and get the most from your effort.

VO2 Max is more than a bragging right; it’s the size of your physiological engine. We explain why it sets your performance ceiling, why it is the #1 predictor of longevity, and why your Garmin’s estimate is likely wrong. Learn how to measure, improve, and use your VO2 Max to train smarter.