The Hidden Cost of Training Too Close to Bedtime
You trained hard last night and expected to sleep great, but your wearable says otherwise. Recent research on nearly 4 million nights of data reveals exactly why late, high-strain sessions...
Welcome to the Blonyx Blog
Check back every week for new articles and research summaries to help you optimize your training, performance and recovery.
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Blonyx Research Update: Protein’s Impact on Bone Health, Red Light Therapy, and Sweat Testing
This week's Research Update covers three practical recovery questions. We look at whether a post-run protein shake does anything for bone stress markers, which recovery strategy actually helps CrossFit athletes...
How Much Sodium Do You Really Need During Long Events?
Official sodium guidelines suggest 300–600mg per hour during long events, but sweat rate and sweat sodium concentration can vary up to tenfold between individuals — meaning that "one-size-fits-all" number is...
Blonyx Research Update: Creatine Gummies, Heavy Lifting for Cyclists, and the New Strength Training Rulebook
This week's Research Update is all about getting stronger. We look at whether creatine gummies deliver the same benefits as powder, whether heavy strength training actually helps cyclists who spend...
DOMS: What Actually Reduces Muscle Soreness (and What Doesn't)
You crushed leg day and felt fine after, but fast forward a day or two and you can barely sit down without bracing yourself. What happened? Delayed-onset muscle soreness, or...
Blonyx Research Update: What Hybrid Training Does to Your Body, the Boston Taper, and Protein's Big Catch
This week's Research Update covers training strategy from three different angles. We look at what high-intensity functional training like CrossFit and HYROX actually does physiologically, what training pattern predicted faster...
Claudia Bastien: Seeking Out Silence on the Road
Claudia Bastien never expected to fall in love with bikepacking—especially after insisting she "actually hate[d] biking." After being laid off from her corporate job, she traded office life for solo,...
Blonyx Research Update: The Peak Age for Ultra Runners, Supporting Function With Age, and When Decline Speeds Up
This week's Research Update looks at aging and endurance from three angles. Here, we cover why 24-hour ultra-marathons are one of the rare endurance formats where masters athletes are at...
Bronwyn Davies: Ironman "Got Me Good"
Bronwyn Davies joined Blonyx on a hot Vancouver morning near Granville Island, for a run out to Kitsilano Beach. Filmmaker, triathlete, and self-proclaimed "yes girl," Bronwyn is still learning where...
Blonyx Research Update: Nitrates for Power and Endurance, Beta-Alanine for Women, and What Actually Works for Cyclists
This week's Research Update covers three supplement reviews worth knowing about. We break down why beetroot juice shows benefits for both sprint power and aerobic capacity, why a new female-only...
The Science Behind the Stitch
That sharp stabbing pain under your ribs during a run has a name: ETAP (exercise-related transient abdominal pain), and it affects up to 70% of runners each year. The leading...
Blonyx Research Update: Beetroot Juice With Caffeine, Nutrition Gaps in CrossFit, and Tart Cherry’s Role in Recovery
This week's Research Update covers a null result on stacking beetroot juice with caffeine, fueling gaps in CrossFit, and what a large tart cherry meta-analysis says about recovery. We break...