Zwift, running and real training days
The Endurance Diaries
Honest stories, practical lessons and small wins from indoor cycling, running, injury comebacks and everyday South African endurance life.
Latest articles
Zwift lessons, running stories, race reports and training notes in one place.
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Can Gummy Bears Fuel Your Ride? An Honest (and Slightly Sticky) Investigation
Gels vs gummy bears: can a packet of sweets really fuel a long ride? The carbs, the science and the sticky truth,…
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“When It Roars, Get Indoors”: Your Storm-Season Plan B for Rides and Runs
Hear thunder on your ride or run? Know where to shelter, when to restart and how to swap your session for a…
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The Wild Isles Are Here: Which New Zwift Route Should You Ride First?
Pick your first Zwift Wild Isles route: compare exploring, racing, endurance and badge rides, plus what arrives with Tour of Watopia Stage…
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Iced Rooibos, Orange & Honey Ride Bottle
A proudly South African homemade sports drink: cold rooibos, orange juice, honey and a pinch of salt. ±56 g carbs per bottle,…
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Zwift Equipment Weekly: Save Your Drops This Week
This week’s Zwift road, gravel and TT equipment picks, why your upgraded Canyon is worth keeping, and the new Coffee Stop upgrade…
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Do Zwift Race Times Change in South Africa? Your October 2026 Clock-Change Check
UK, EU and US clocks go back soon, but SA's don't. Find out whether your Zwift race moves an hour later, and…
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Zwift Ride Missing? What to Check Before You Restart
Ride gone from Zwift or Strava? Don't reopen Zwift yet. A calm checklist for finding your .fit file on PC, Mac, phone…
Browse by topic
New to indoor cycling?
Start with the practical South African guide to indoor cycling gear, Zwift setup and smarter training.
Training feeling stuck?
A simple look at why Zwift gains stall and how to fix the easy days.
Coming back from injury?
Honest notes from the messy middle of not running and finding another way to keep moving.
Recipes 🩷
Explore practical recipes for real training days, from breakfast and ride fuel to recovery meals.
Find recipes for before, during and after training, everyday meals and race-week planning.
Fuel before
Browse Before recipes — breakfast, snack and shake ideas for before training.
Fuel during
Browse During recipes — ride drinks and portable snacks for longer training sessions.
Recover after
Browse After recipes — shakes, smoothies and chilled snacks for after a session.
Meals
Browse Meals recipes — lunch bowls, wraps and cooked meals for everyday training days.
Race week
Browse Race week recipes — practical meals to include in your race-week planning.
Gear for the training days between the stories
The shop is live with endurance-inspired mugs, bottles, socks and training gear. Browse when you are ready.