Full focus. October and going to be a big month. Kona in full support of @chelseasodaro 👊, then I’ll be racing Ironman California the following week. LFG!🔥🔥🔥 📸 @rookproductionsmedia

No matter how much you know, someone always knows more. It was fantastic to have @swimsmoothpaul with us during the pre-Kona Camp. He’s unmatched in specialized swimming, especially for open water, and we’ve been great friends for three decades! Amidst our productive sessions, as a team, there were plenty of laughs. Team work, makes the dream work. #teamdynamite 📸 (1) The Plews :); 📸 (2) @rookproductionsmedia

NEW BLOG POST: @janvberkel 8-year Marathon Training Evolution. I really enjoyed writing this one with some inputs from The Berkelizer himself. During our coaching relationship, Jan made some massive improvements in his marathon run leg. Head over the @endure_iq and read the blog via the link in bio to understand some of the key principles that made this happen 🔥🔥🔥.

A friend of mine said “sometimes life just works out”, and yesterday really was a fairytale ending to a near 8 year coaching relationship with @janvberkel. Neither of us could have asked for more. A very emotional farewell to an exceptional athlete and friend who I’ve had the privilege of being by the side during all the ups and downs. A period during which both of us saw our family grow by 4 (!)…wow, time does fly. Thanks for the memories buddy (aka Berkelizer, aka The Ketocop, aka Pinky). 📸 @janosch.abel

Flashback to the incredible performance by Endure IQ Founder and Head Coach, Dr. Dan Plews at Challenge Roth 🏊‍♂️ 53:02 🚴🏻 4:31:00 🏃 2:50:25 🏆 8:18:01 “Challenge Roth has always been a massive bucket list race for me, growing up watching Lothar Ledar and others epic run battles along the canal. Back then it was known as Ironman Europe, but WOW what a race experience Challenge Roth is now. 8:18:01 and a personal best time for me, which I have to be super happy with considering I wasn’t going to be making the start line 9 days ago. The level of racing in both age-group and professional was off the charts impressive yesterday, great to be part of such a iconic day. Well done to everyone out there who crushed it!” -Dr Dan Plews What do you think was the most impressive part of his race? Tell us below ⬇️ in the comments

I’ve had a lot of questions about my nutrition during Challenge Roth last weekend. Pre race I took 2 x SFuels Prime for a caffeine hit (160 mg caffeine), then during the bike I took on 225 g of carbohydrates in a mix of SFuels Race + drink and gel. This bottle also included 1 x sachet SFuels Prime, and 25g of Delta G Ketone. This was all in my downtime bottle, with plain water in my front bottle, which I refilled at aid stations (I didn’t have a bottle on the back). That’s 50 g per hour, aiming to ingest some on every 20 min. On the run, I took 50 g of carbs in total (2 x (+) SFuels Race + Gel), and then anything I could grab at the aid stations (water/coke/electrolyte). This is the same regime I have done for all best Ironman races. Energy was good all the way, no GI distress, and no cramps. The only thing slowing my down at the back end of the marathon was the muscle soreness in my quads. They exploded 💥 running down a hill at about the 27 Km mark due to the lack of running in the build up with my Achilles injury. It was a painful affair after that, and walking was pretty difficult for at least 3 days after 😂, but that’s what we live for 👌. When it comes to race day nutrition, less is more, if you have the metabolism to handle it. Check a recent blog taking about 90 g per hour vs 120 g of carbohydrate ingestion via the link in bio.

When the Going gets tough, We Go Longer⚡️. SFuels elite athlete Dan Plews enroute to a world class and 1st 🥇in AG time of 8hrs 18 finish at Challenge Roth. 🏊‍♂️🚴‍♂️🏃Go Longer SFuels. @two26_photography

My first Ironman in 2013 vs Roth 2023 10 years later! 30 years old, to 40 years old. 9 hours and 21 min to 8 hours and 18 min. I have always believed that we need to think about performance and health, and for me, doing all the right things in terms of diet, training periodisation and health have made a big difference as I’ve got older. It shows that age really is sometimes just a number. It’s crazy to think how fast the the last 10 years have gone though, including 6 other Ironmans (4 Taupo and 2 Kona), in those years 🔥. #fasterat40 (2023 📸 @two26_photography)

Challenge Roth has always been a massive bucket list race for me, growing up watching @lucvanlierde, Lothar Ledar and others epic run battles along the canal. Back then it was known as Ironman Europe, but WOW what a race experience Challenge Roth is now. 8:18:01 and a personal best time for me, which I have to be super happy with considering I wasn’t going to be making the start line 9 days ago. The level of racing in both age-group and professional was off the charts impressive yesterday, great to be part of such a iconic day. Well done to everyone out there who crushed it! 🔥🔥Thanks to everyone who supported the journey, @kate_plews I don’t know how i managed to snag up that one! @gordywalk for always pointing me in the right direction, @brad_beer for taking endless phone calls late at night to talk about an Achilles 😂. Last, well done to my big bro too, last time we raced together was about 20 years ago, and he crushed an 10:26 having only starting training in December. Must be all genetics after all 😉.

Eyes on the challenge in front. 2 more sleeps until challenge Roth 🔥. With this one, I’m truly thankful to be making the start line. Not the ideal “training” build personally with limited running on this one, but it’s really been the most ideal and unforgettable build spending time in phenomenal places with amazing people. Whatever happens on Sunday, it’s all about the journey, and we’ve had a really worthwhile experience getting here. Now it’s time to make more lifelong memories, and let it rip (hopefully not an Achilles 😂), in this iconic race. LFG! 🏊‍♂️, 🚴, 🏃‍♂️ 💨

LIvE🎙️ from Challenge Roth, Bob Babbitt has Dan Plews on his race-build, his Pros⚡️, SFuels and new research on fat-ox🔥 in endurance sport. See Babbittville 🎥 on Youtube.

I’ve been spending way more time on two wheels that I would have liked recently. Unfortunately the perfect Challenge Roth preparation came to a halt 12 days ago with niggling paratenon Achilles injury. And zero running since. So far, very little improvement despite trying lots of interventions 🤦‍♂️. Still, trying I keep things positive and hopefully I’ll still make the start line. As always, getting to the start line in one piece is 99% of the battle 👊…. But Chelsea and Jan are crushing it, so that’s adding to the pep in my step 💪.