🏃‍♂️ TRIBAL WINTER BLOCK – WEEK 3

Hey Team,

We’re into Week 3 of our Tribal Training Winter Block, and whatever it is you’re training for — trust me — it’s going to creep up quicker than you think! That’s why jumping on board early is key.

This block is designed to gradually increase volume to help minimise injuries, build fitness, and keep you fresh heading into race day.

👇 Your Week 3 training plan is here (same link as last week — Week 3 is just now front and centre)
👉 WEEK 3 PLAN

💬 WEEKLY Q&A DROP: “Should runners take creatine?”

One of the most common questions I get asked — so here’s a quick breakdown from what I’ve learned. (Reminder: I’m not a nutritionist — just sharing insights that might help.)

✅ The benefits for runners:

• Instant fuel: Creatine helps top up your phosphocreatine stores for more explosive energy.

• Speeds up recovery: Reduces inflammation, oxidative stress, and helps muscles bounce back faster.

• Preserves muscle: Helps maintain lean mass during high mileage training blocks.

⚡ How I use it:

• Always go with Creatine Monohydrate — ideally Creapure-certified.

• 5g daily is the sweet spot. If you’ve got a sensitive gut, try 2.5g twice a day.

• No need to load — steady daily use over a few weeks works just as well.

• Timing doesn’t matter — consistency does.

• I usually pause during race week (optional).

If you’re not using creatine and doing big miles, you might be leaving some gains (and minutes!) at home.

💧 PLUS THIS WEEK: LIQUID I.V. ON WEDNESDAY

Join us on the track this Wednesday — the crew from Liquid I.V. will be down with electrolytes to keep us fuelled and hydrated 🙌

As always, I’m here to help — whether it’s for your next race, training tweak or just to keep you moving!

See you on the track,
Ryan