Phil Ellison Triathlon Coach

05/09/2026

STACK SUMMARY:

BENEFITS are modest and average only a few percent.

The FITTEST athletes respond least. Highly trained endurance athletes often see nitrate effects shrink toward zero, and a buffering ceiling is plausible for the others.

Recreational and moderately trained participants account for most of the positive signals.

What this means? The athletes most motivated to chase a final fraction of a percent are often the ones for whom the standard protocols deliver the least. The typical AG athlete stands to benefit more.

Side effects are the real adherence problem. Caffeine can heighten anxiety, Bicarbonate brings gut distress and Beta-alanine brings harmless skin tingling. None of which track well with how well the supplement works.

Timing follows the mechanism:
CAFFEINE 10-60mins prior to event.
NITRATE and BICARB are taken hours before.
CREATINE and BETA-ALANINE are multi-week loading projects that acute dosing cannot shortcut.

04/09/2026

NITRATES

Mechanism? Converted in the body to nitric oxide, it improves blood flow through VASODILATION. More blood = More oxygen

Benefits? Lowers the oxygen cost of sub-maximal exercise (improves economy). Most evidenced in events lasting 10-40mins.

Dosage? Most commonly in the form of concentrated beetroot juice. 300-900mg (or 2 x 70ml shots)

Time-scale? 2-3 hours pre-event

Side-effects? Pink p*e! Lowered BP. Possible headache or GI issues (again)

04/09/2026

BETA-ALANINE

Mechanism? Buffers thew acidosis arising WITHIN THE MUSCLE CELLS by increasing CARNOSINE levels

Benefits? Similar to bicarb. Boosts performance most in short lasting events of 1-5mins. COMPLEMENTARY to BICARB

Dosage? 4-6g daily (powders come with a 5g scoop) mixed into sports drinks / recovery shakes

Time-scale? unlike bicarb this requires daily supplementation. Carnosine levels rise gradually over a number of weeks to produce the desired effect

Side effects? Tingling of the skin (face, arms commonly) approximately 15-20mins after ingestion

03/09/2026

CREATINE MONOHYDRATE

Mechanism? Boosts creatine (phosphate) within muscles, which rapidly regenerates cellular energy during high-intensity exercise
Benefits? Increased strength, power and hypertrophy. Newer research shows positive effects for the brain (focus under stress)
Dosage? In practicality 5-10g per day.
Time-scale? Takes time to load. 5 days at 20g per day or longer at 5-10g per day
Side effects? Possible, variable weight gain (water bound to creatine molecules). Nil else

* my advice is to choose a reputable brand and the plain unflavored powder. This can be mixed into tea or coffee, energy drinks or recovery shakes. Look for the CREAPURE logo. This comes from a single production plant in Germany and is quality assured

The term micronized simply means ground down smaller and is largely irrelevant IMO

03/09/2026

CAFFEINE

Mechanism? Blocks adenosine in the brain and stimulates the CNS
Benefits? Reduced perception of effort, sharper focus and alertness. Therefore can enhance strength, endurance and sp*ed
How much? 3-6mg per kg of body weight (210-420mg for a 70 kilo athlete)
Timescale? Quick acting - a few minutes to an hour depending on the delivery method (gum, tablet, gel, drink)
Side-effects? Anxiety, tremors, palpitations, GI upset (diarrhea)

Can I just have a coffee? Well you'll need more than 1 and the caffeine dose is hugely variable so for sports performance enhancement it isn't ideal for dosing, learning and adapting

03/09/2026

SODIUM BICARB

Mechanism? Raises the acid buffering capability within the blood (associated with anaerobic metabolism). Acidosis interferes with muscle contraction and causes that familiar burn

Benefits? Delays muscle fatigue and improves time to exhuastion at high power (effort) outputs. Most useful in events lasting 1-5mins and those with repeated intermittent bouts of high intensity

Dosage? One bolus dose of 0.3mg/kg body weight 2-3hrs prior to event. Doesn't need loading or daily use (see below). Tablets, powders most common.

Side-effects? GI distress (bloating, vomiting, nausea, diarrhea). Can be significant hence why the more expensive options utilise proprietary methods to aid digestion.

* also note their is a high sodium load with these products and usage should be limited to 1-2x per week at most.

02/09/2026

Is this the best ERGOGENIC STACK currently available ?

Anyone using this combo? (not the specific brands)
Next I will go through how each works and how to dose them.

* note ergogenics support performance while supplements support health more generally

01/09/2026

New office space in the refurbished
David Lloyd Warrington

This is a great environment to get the admin done and catch up with clients.

It sure beats a window less hospital clinic room for 8hrs straight.

30/08/2026

Value guaranteed

29/08/2026

A MILESTONE … and a slightly strange post to write.

For the first time since I started coaching, and perhaps more importantly since I founded Adapted, my 1-to-1 triathlon coaching roster is absolutely full.

I’ve reached the point where I simply can’t take on another athlete without compromising the time, attention and quality of coaching I want to give to the people I already work with.

It’s obviously a lovely position to be in, and something I’m incredibly grateful for. But it’s also a little frustrating, because I never particularly enjoy telling someone who wants my help that I don’t have space for them.

The good news is that we have a fantastic team of talented coaches available, all of whom share the same values and approach to supporting athletes.

Check out our website and have a read of their bios www.adaptedlife.co.uk

For anyone who specifically wants to work with me on a 1-to-1 basis, I’ll now be starting a waiting list, with places offered as and when they become available.

A genuine thank you to everyone who has trusted me with their training over the years — and particularly to the athletes I’m lucky enough to work with right now.

It feels like a significant little moment.
🧡💜💙

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