Evolve Training Solutions

Trainer Tip Wednesday… Feed the machine 😅
Swim, bike, run... and eat! 🍕 Nutrition is the fourth discipline of triathlon and ultra racing.
Practicing how to eat on the move is the difference between nailing your goal or completely bonking. You can’t just train your engine—you have to learn how to fuel it.Here is why and how you should be treating your race-day nutrition as a core part of your training:
1. The Golden Rules of Endurance FuelingTrain your gut: Your stomach needs practice digesting concentrated carbs (aim for 60 to 90+ grams per hour) while under physical stress.Eat little and often: Start fueling early in your sessions—don’t wait until you feel hungry or thirsty, as it will already be too late.Solid vs. Liquid: The bike is the perfect place to get in solid calories (like bars or chews), while liquids and gels are usually easier to stomach during the run.
2. How to Practice in TrainingBrick workouts are your best friend: Practice your exact fueling plan during your long bike-to-run sessions.

3. Test your gear: Know exactly where your gels, chews, or drink mixes are stored so you can grab them without breaking your rhythm.

4. Find what works for you: Everyone’s stomach is different. Experiment with different nutrition products during training to see what sits well.

You can track down various endurance fuels and options through resources like The Feed or check out specific strategies from IRONMAN to fine-tune your approach.Never try anything new on race day!
Find what foods, sports drinks, and gels your body tolerates best in training, and stick to it.Do you have a go-to fuel for long training days? Let me know what keeps you going in the comments! 👇

It’s typical winters day here in the Waikato,rain isolated fine spells,with a gusty NW thrown into the mix just because… and we’re out there getting amongst it! Because one’s former fitness won’t come back by sitting at home procrastinating!
It’s been a huge journey thus far and for those of you who think because I’m out here training that it carnt of been that bad “Haha, thanks! It actually turns out having an organ removed and getting sewn up takes a bit more out of you than a trip to the dentist.
Losing an organ actually places huge trauma to the body both physically and mentally.
It’s taken me 6 months of recovery/rehab just to be able to run 4km at 6 min/km, so I’m definitely not back to my fromer 5 min/km training pace yet.”
But grateful to be back out there and I’m proud of my progress.
But feel free to join me any time if you think you can go the distance!

Taking the positives…
Walking the talk!
Trainings on point!
Proud of my progress!
Had us some fun splashing in puddles and dancing in the rain!
Grateful for the outcome.

Fridays Words of Wisdom… 😅
Confidence isn’t something you find.
It’s the receipt you get for keeping promises to yourself.
It grows every time you choose discipline over excuses, action over doubt, and consistency over motivation.
It isn’t built in the spotlight.
It’s built in the quiet moments when you choose growth over comfort and progress over perfection.
The more you show up for yourself, the more you trust yourself and that trust becomes unshakable confidence.
Keep the promises and the confidence will follow.

One Shot at Life Make it Count Every Day!

Trainer Tip Wednesday…😅
Weather Conditions ⛈️☀️❄️
As a coach, one of the biggest mistakes I see endurance athletes make is becoming too dependent on perfect conditions.
If every run, ride, or training session happens when the weather is calm, dry, and comfortable, you’re missing valuable opportunities to develop skills that can make a real difference on race day.
Training in different weather conditions isn’t about proving how tough you are. It’s about building adaptability.
Running into a headwind teaches pacing and effort management. Riding in the rain improves bike handling, concentration, and confidence.
Training in the heat develops hydration, nutrition, and cooling strategies.
Cold-weather sessions teach preparation, discipline, and the importance of getting the basics right.
Just as important as the training itself is learning how to select the right gear for the conditions. Knowing when to add a lightweight waterproof, wear an extra base layer, choose different tyres, use arm warmers, carry additional fluids, or adjust your nutrition plan are all skills that should be practised before race day—not figured out on the start line.
The athletes who perform best over the long term aren’t necessarily the ones who always train in ideal conditions. They’re the ones who know how to adapt. They understand their equipment, their clothing choices, their fuelling needs, and how their body responds to different environments.
Of course, safety always comes first. There are conditions where training outdoors is neither productive nor safe. But when it’s appropriate to do so, training through a range of weather conditions helps build confidence, resilience, and experience that can’t be gained indoors.
Fitness gets you to the start line. Experience, preparation, and adaptability help you perform when conditions are challenging.
The weather is simply another variable to manage. Learn to work with it, prepare for it, and you’ll be ready for whatever race day brings.

Weekly Quote…😅
One day you’ll understand...
the goal was never to get through life.
It was to slow down enough to actually live it.

One Shot at Life Make it Count Every Day!

Fridays Words of Wisdom… 😅

One day you’ll realize... the mornings you rushed through were the ones you should have slowed down for. Not because they were perfect, but because they were pieces of a life you were too busy living to fully appreciate.

One Shot at Life Make it Count!

Trainer Tip Wednesday… 😅
Creatine
As a coach, I don’t recommend supplements based on trends—I recommend what the evidence supports.
Creatine monohydrate is one of the most researched supplements in sports nutrition, with decades of studies demonstrating benefits for strength, recovery, performance, and cognitive health.
How it works:
Creatine helps replenish ATP (adenosine triphosphate), the body’s immediate energy source for muscular contractions and brain function. This allows athletes to sustain higher-quality training, recover more effectively, and support mental performance.
Research has shown that creatine can:
•Increase strength and power output
•Support lean muscle growth
•Improve recovery between training sessions
•Enhance training volume and work capacity
•Support cognitive function, focus, and mental clarity
•Help maintain mental performance during periods of stress, fatigue, or sleep deprivation
•Benefit endurance athletes by improving repeated surges, sprint finishes, hill efforts, and recovery during high-volume training
While often associated with bodybuilding and strength sports, creatine has benefits that extend far beyond the gym. Emerging research suggests it may support brain energy metabolism, helping with mental resilience, focus, and cognitive performance during demanding periods of life and training.
•Take 5g of creatine monohydrate daily
•A practical option is to take it post-workout with fruit juice, as the carbohydrates can help support creatine uptake into the muscles
•Consistency matters more than timing—daily intake is what drives results
•Pair it with quality training, nutrition, hydration, and recovery

The goal isn’t to find shortcuts. The goal is to use proven tools that help you get more from the work you’re already putting in.

Weekly Quote…😅
There’s no magic moment.
Just early alarms, tired muscles, and showing up anyway.
That quiet choice,
- repeated thousands of times, is how you build a body that lasts.
Strength isn’t built in a single workout.
It’s built in the conversation you have with yourself every day—and the decision to keep going.

One Shot at Life Make it Count!

Team Evolve would like to wish athlete Michelle Bartz and client Nicki Wilson the very best of luck as they take on the Kirikiriroa Half Marathon in Hamilton this morning.
The forecast isn’t looking ideal, with wind and rain expected throughout the event, so be sure to dress appropriately, stay hydrated, and be prepared for all conditions.
Most importantly, enjoy the experience, trust your training, and have some fun out there. Good luck, Michelle and Nicki — Proud to be supporting you both and carnt wait to hear how you both get on.