WELCOME TO the Total Endurance Blog
Written by coaches, not professional writers. Everything here comes from real coaching conversations, real athletes and real-world experience. Our aim is simple: to share useful, practical insights for athletes of all levels.
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The Overlooked Phenotype: Why Muscular Athletes Can Become Elite Endurance Athletes
The athlete that doesn't look gifted early often becomes the toughest competitor at the crux. Here's why pit bull phenotypes—strong, durable, mentally tenacious—need a completely different training approach than huskies or border collies. And why they often excel at HYROX before becoming elite endurance athletes.
Don't Train Your Border Collie Like a Husky: Why Coaching Philosophy Needs Phenotype Awareness
High-volume training builds endurance. That's true. But loading it on an athlete who hasn't developed the aerobic fiber base to support it doesn't build fitness—it burns them out. Not because they weren't tough enough. Because the system was designed for a different phenotype
The Physiology Behind Mark’s Saltire 24 Race
At 59, Mark Macgillivray finished 2nd male at the Saltire 24 — 167.8km covered, 2,468m climbed, one continuous day and night on his feet. Here's what his physiology testing predicted, and what actually happened when it mattered.
We Didn't Get Mark's Marathon Training Right. This Is Why.
We had all the data. We still got Mark's London Marathon preparation wrong. Not recklessly — we just didn't read it deeply enough. This is what we missed, what the numbers were actually telling us, and how it's changed how we coach.
Why Your HYROX Training Is Probably Too Hard
Feel explosive in the gym but flat on race day? You aren’t unfit—you’re inefficient. We explain why high-intensity training might be sabotaging your endurance, the science behind the "Run 2 Crash,"
Running on Borrowed Time: Is Your Marathon Pace Sustainable?
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.
How Understanding My RMR Improved My Training Consistency
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.
Why This Runner Looks “Efficient”… but Is Burning Through Carbs Faster Than Expected
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.
Why You Shouldn’t Be Smelling Ammonia When You Train
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.
Nicoles Road to Ironman Barcelona
Follow Nicole’s journey as testing helps her unlock the data, training insights, and confidence to take on Ironman Barcelona
What is Running Economy and why you should care
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…
The Engine of Your Physiology: Why VO2 Max is More Than Just a Number
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.