The Analytical Athlete

Elite
Engine.
Empty
Tank.

Whether it's the final mile or the 70th minute — if you're running out of gas, your fuelling strategy is broken long before the race starts.

The Ultimate Endurance Guide
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The Ultimate Endurance Guide
Elite workouts · Carb mastery · 12 & 16-week training plans
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The Ultimate Endurance Guide — free instantly
First access to the bar + chew
Founding member pricing
Weekly race-day fuelling research
Engine Room Nutrition bar, chew and box
FreeEndurance guide
50g+Carbs per bar
90 MinBefore you race
Half TimeTeam sport ready
Free ultimate endurance guide ✦ Elite workouts · Carb mastery · Training plans ✦ Built for the Hybrid Professional ✦ Pre-race · Half time · T1/T2 · Long ride ✦ Free ultimate endurance guide ✦ Elite workouts · Carb mastery · Training plans ✦ Built for the Hybrid Professional ✦ Pre-race · Half time · T1/T2 · Long ride ✦
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The Ultimate
Endurance
Guide

10 pages of research, workouts, and fuelling protocols that actually move the needle. Written by two working professionals who train seriously — not coaches selling you a programme.

01
Favourite Elite Workouts

The exact sessions used by Jakob Ingebrigtsen, Eliud Kipchoge, and Kilian Jornet — scaled to beginner, trained, and pro level. With exact paces and RPE targets.

02
Carbohydrate Mastery

The "Two Door" rule for carb absorption. The ERN protocol: 48 hours out, race morning, during the race. Why 90g/hr is possible — and why you must train your gut first.

03
Mindset & Motivation

Eight films every serious endurance athlete should watch. Curated for the person who wants to understand what elite mental performance actually looks like.

04
Training Plans You Will Actually Use

12-week half marathon and 16-week full marathon plans. Built on the 80/20 principle. Scalable to your time. With built-in fuelling practice sessions.

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When To Use The Bar

The Four
Fuel Moments

The bar requires chewing — so it's designed for the structured windows when you have time to eat properly before the real work begins.

90 min before
Pre-Race Loading

Marathon, 10K, triathlon, sportive. Real food with real carbs when your gut can still process them.

Half time
Team Sport Window

GAA, rugby, football. 15 minutes. 50g carbs for the second half that doesn't taste like medicine.

T1 / T2
Triathlon Transitions

Age-group athletes who fuel at transitions run faster. Most don't take the opportunity.

Mid-ride
Cycle Fuel Stop

50g carbs at the stop you're already taking — without the gel sweetness overload at hour three.

The Product
Engine Room Nutrition rice crisp bar

The Bar.
Real Food.

Rice crisps, honey, sea salt. Real ingredients. Final formulation being completed with our food scientist — but the base is simple by design.

Rice Crisps
Fast-digesting carbohydrate. Light texture. Nothing sitting in your stomach at race pace.
Honey
Natural glucose + fructose — two absorption pathways. Faster uptake, no artificial sweetener aftertaste.
Sea Salt
Electrolyte replacement. What you're losing in sweat. What most bars skip entirely.
Sugar + Gelatin
Structural — gives the bar a holdable, chewable texture without crumbling mid-race.

Full nutritional breakdown coming from our food scientist. Early access members receive it first.

The Founders

We Made This
For Ourselves
First.

Luke and Jamie — founders of Engine Room Nutrition

"Between us we've done marathons, ultras, Hyrox, GAA, and more rugby than our knees would recommend. We've eaten gels at mile 20 that made us want to stop. We've grabbed whatever was in the boot on the way to an evening match and hoped for the best. We've bonked on ultras because we didn't take enough carbs. We built Engine Room because nothing we found actually solved the problem — and we were the problem."

Luke & Jamie — Founders, Engine Room Nutrition
Marathons · Ultras · Hyrox · GAA · Rugby

We're not sports scientists by training. We're working professionals who train — the same person you are. That's exactly why we know what this product needs to be.

The Problem With Gels

Gels Solve
One Problem.
Not Yours.

Gels exist because elite athletes physically cannot chew at race pace. At your pace, in your sport, at your structured fuel moment — that constraint doesn't apply. The entire market still sells you the elite solution.

Gels — built for elites
✕Flavour saturation after 2–3 in a session
✕GI distress at age-group race pace
✕Wrong at half time — texture and taste
✕Built for athletes who can't chew
Engine Room Bar
→Rice crisp — tastes like actual food
→50g carbs without gel sugar overload
→Works at half time and transitions
→Built for the pace that allows chewing
The Hybrid Professional

Serious Career.
Serious Sport.

You optimise everything in your training. Fuelling is the last unoptimised variable in the whole stack.

Marathon / 10K
Pre-Race Loading
90 minutes out. 50g carbs. Real food your gut can still process before the gun goes.
GAA / Rugby
The Half-Time Window
15 minutes. Your legs need carbs for the second half. A bar does what a gel can't at that moment.
Triathlon / Ironman
T1, T2, Pre-Race
Three structured fuel windows per race. Most age-groupers miss all three.
Cycling / Sportive
Real Food At The Stop
50g carbs at the stop you're already taking. Without the sweetness overload at hour three.
The Research

The Science
Behind The
Obsession

"CEOs who complete marathons lead companies that outperform their peers by a statistically significant margin. The discipline required appears directly correlated with executive performance under pressure."

Limbach & Sonnenburg, 2017 — S&P 1,500 CEO analysis
1,500

S&P CEOs analysed for the link between endurance racing and company performance.

Limbach & Sonnenburg
14%

Company value advantage for firms led by marathon-racing CEOs versus those who don't race.

Limbach & Sonnenburg
HPA ↑

Endurance training recalibrates the HPA axis — improving resilience and decision-making under pressure. The same mechanism that makes you better at sport makes you better at work.

American Journal of Medicine
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