SNG - Sports Nutrition Group

UK Heat Hits Different – How 25-28°C in Yorkshire Nearly Finished Me Off (Yet I Survived 38°C in Lanzarote & Greece!)

I don't understand it.

I've just spent weeks training in Lanzarote and Greece, happily riding and running around in 30–38°C sunshine.

No drama.

No complaints.

Feeling like a seasoned heat-training expert.

Fast forward to 28°C in Yorkshire...

..and suddenly I'm questioning every life decision I've ever made.

Apparently my body can survive volcanic lava fields in Lanzarote but completely falls apart outside a Greggs in Pontefract.

UK heat hits different.

And before anyone tells me, "It's not even that hot!"

Neither is a toaster compared to a blast furnace—but I still wouldn't climb inside one.

The Great British Heatwave

The funny thing is, the temperature isn't even the biggest problem.

It's everything else.

No breeze.

Sticky humidity.

Roads that feel like someone's installed underfloor heating.

And somehow every climb feels 10% steeper because the sun has decided it's got a personal vendetta against cyclists.

In Lanzarote, you expect to suffer.

In Yorkshire, you leave the house thinking, "I'll just do an easy Zone 2 ride."

Three miles later...

Heart rate through the roof.

Sweat pouring into your eyes.

Average speed resembling someone riding with a flat tyre.

And you're already planning where you'll stop for an ice cream.

I Thought I Was Heat Adapted...

weeks of training abroad had me feeling quietly confident.

"I've got this."

"My body is adapted."

"I'll breeze through the UK summer."

Turns out my body interpreted that as...

"Excellent. Let's completely forget everything we've learned."

I genuinely think I sweated more on one Yorkshire ride than I did climbing through Timanfaya National Park.

I'm convinced I lost about three kilograms.

Unfortunately none of it was body fat.

Fuel Matters More Than Ever

One thing the heat definitely teaches you is this...

You cannot out-tough poor nutrition.

When temperatures climb:

You lose more fluids.
You lose more electrolytes.
Your carbohydrate stores disappear faster.
Your heart works overtime trying to cool you down.

In other words...

Your body is basically sending you an invoice every mile.

That's why SNG ENDURE has become non-negotiable during my longer rides.

Keeping the carbohydrates coming in and replacing electrolytes has made a huge difference to maintaining energy when the weather tries to cook you.

Before the ride, THE EDGE gets me switched on.

Afterwards, REVIVAL helps me recover so I can actually walk downstairs the following morning without looking like I've aged 40 years overnight.

The Ironman Bottles Have Seen Some Things...

I've also dug out my old Ironman bottles again.

They've survived Lanzarote.

They've survived Greece.

They're now watching me have an existential crisis on a Yorkshire B-road because the Garmin says it's 29°C.

I'm pretty sure even the bottle is judging me.

Scientific Fact... (Well... Almost)

Scientists will tell you that training in the heat improves plasma volume, cardiovascular efficiency and thermoregulation.

I can confirm another adaptation.

You become strangely obsessed with finding garden sprinklers.

Every hosepipe becomes an oasis.

Every village shop suddenly looks like a five-star hotel because it has a fridge full of cold drinks.

I've never appreciated a bottle of cold water more in my life.

Final Thoughts

The UK may not be the hottest place I've trained...

But somehow it's the place that's made me suffer the most.

So if you've been struggling this week, don't worry.

It's not just you.

Fuel properly.

Hydrate early.

Replace your electrolytes.

And don't be too proud to stop in a village shop for an ice lolly.

Sometimes that's the most important interval session of the day.

Now if you'll excuse me, I'm off to stand in front of the freezer with the door open until September.

Fuel Every Mile with SNG.

Science. Performance. Endurance.

🌐 www.sportsnutritiongroup.com

CARBOHYDRATES: YOUR BODY'S PERFORMANCE FUEL

When intensity rises, your body doesn't rely on hope—it relies on carbohydrates.

During endurance exercise, muscle glycogen is the primary fuel source. As glycogen stores become depleted, power output declines, perceived effort increases, and the risk of "hitting the wall" rises significantly.

Scientific research consistently shows that consuming carbohydrates during prolonged exercise helps to:

✅ Maintain blood glucose levels
✅ Preserve muscle glycogen stores
✅ Delay fatigue
✅ Sustain endurance performance
✅ Improve pacing and decision-making
✅ Support consistent energy output throughout your event

For sessions lasting longer than 90 minutes, current sports nutrition guidelines recommend targeting 60–90 g of carbohydrate per hour, with some well-trained athletes benefiting from up to 120 g/hour when using multiple transportable carbohydrates and after appropriate gut training.

This is where SNG ENDURE comes in.

Developed to support endurance athletes when performance matters most, SNG ENDURE is designed to provide a scientifically formulated carbohydrate and electrolyte solution that helps fuel working muscles while supporting hydration during training and racing.

💥 Supports sustained energy release
💥 Helps maintain hydration during prolonged exercise
💥 Replenishes key electrolytes lost through sweat
💥 Designed for cyclists, runners, triathletes and endurance athletes

Don't wait until you feel empty to fuel. By the time fatigue hits, performance has already started to decline. A well-planned carbohydrate strategy can be the difference between maintaining pace and fading in the closing stages.

Fuel smarter. Perform stronger.

🔬 Science. Performance. Endurance.

🛒 Shop SNG ENDURE today:
🌐 www.sportsnutritiongroup.com

SNG - Sports Nutrition Group

🚨 COULD YOU HELP INSPIRE THE NEXT GENERATION OF ATHLETES? 🚨

We're building something special.

YIS – Youth In Sport is launching soon, bringing together coaches, teachers, sports scientists, nutritionists, athletes, and parents to share the knowledge, lessons, and experiences that can help young people succeed in sport and life.

If you've got a story, expertise, or advice that could help a young athlete or their family, we want to hear from you.

🎙️ Podcast Interviews
📺 YouTube Features
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Interested?

Comment "YIS" below or email:

📧 [email protected]

Together, we can help build a stronger future for youth sport. 💙🏆

The Virus, The Sofa & The Death of Fitness

By Craig Wood – Founder of SNG

Well…

It finally got me.

After weeks of dodging coughing people in supermarkets, pretending I’m immune because I “train a lot,” and confidently saying things like:

“I never get ill.”

The universe has humbled me once again.

And not just a little cold either.

No.

This is the full endurance athlete emotional breakdown package.

Day One: Denial

It always starts the same.

Tiny sore throat.

Slight headache.

Bit tired.

But because endurance athletes are absolute idiots, you convince yourself:

“I’ll sweat it out.”

So naturally I did what any sensible person would do.

Got on the turbo.

Five minutes in:

Heart rate through the roof
Legs empty
Breathing like a pensioner carrying shopping uphill

Suddenly Zone 2 felt like I was climbing Alpe d’Huez towing a caravan.

The Fall From Grace

One minute you’re an athlete.

The next…

You’re lying on the sofa in yesterday’s joggers surrounded by:

Empty coffee mugs
Tissues
Half-eaten biscuits
And your Garmin repeatedly asking:

“Are you okay?”

No Garmin.

I am not okay.

The Delusion of Fitness

The funniest part?

When you’re fit, you genuinely think you’re invincible.

You convince yourself:

Your immune system is elite
Training makes you untouchable
Electrolytes are basically medicine

Then a tiny virus enters your body and suddenly you can’t walk upstairs without needing a recovery shake and emotional support.

Fitness Loss Panic

Now this is where athletes become dramatic.

Because after approximately:

2 missed sessions
1 bad night sleep
And a blocked nose

You instantly think:

“That’s it. Fitness gone. Career over.”

I started mentally calculating how much fitness I’d lost in 48 hours.

In my head I’d gone from:

Ironman athlete
to
Man struggling to open a Lemsip.
The Hunger Games

And why is it when you’re ill your body suddenly wants:

Toast
Chocolate
Crisps
Ice cream
More toast

Apparently my recovery strategy became:

“Eat like a hungover raccoon.”

The Worst Part: Watching Others Train

Nothing hurts more than opening Instagram while ill.

Everyone suddenly seems to be:

Smashing long rides
Running PBs
Looking lean
Enjoying life

Meanwhile I’m celebrating successfully walking to the kitchen without coughing up a lung.

This Is Where Recovery Actually Matters

Jokes aside…

This is where most athletes get it wrong.

The temptation is to rush back.

But illness isn’t something you “push through” properly.

Your body needs:

Hydration
Sleep
Recovery nutrition
Time

Which is exactly why I’ve still been using SNG REVIVAL.

Because even when training stops, recovery doesn’t.

The combination of:

Protein support
Recovery ingredients
Electrolytes
Vitamins and minerals

Has at least helped me feel like I’m doing something productive while lying horizontal watching Netflix and questioning life.

The Return to Training Fear

The comeback session is always terrifying.

You sit there thinking:

“What if I’m weak?”
“What if my FTP’s disappeared?”
“What if I’ve forgotten how to run?”

Then you do the session and realise:

You’re not dead.

Just slightly wheezy and emotionally fragile.

What Illness Reminds You

Being ill has a funny way of reminding you:

Fitness is a privilege
Health matters more than splits
Recovery is part of performance

And sometimes the smartest session you can do…

Is none at all.

Even if your ego absolutely hates it.

Final Thought

So for now:

The turbo can wait
The long runs can wait
The triathlon god version of me can wait

I’ll survive on:

REVIVAL
Coffee
Lemsip
And the hope I haven’t completely turned into a soft office worker after four days off.

Although judging by the amount of biscuits I’ve eaten…

The comeback might be interesting.

— Craig 🩷🖤

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