Buying a Used Road Bike: 12 Checks
How to tell a good second-hand bike from a money pit: frame, drivetrain, wheels and brakes in the order they cost money — with realistic prices and clear walk-away signs.
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Training Knowledge
Well-founded articles on training science, nutrition and race preparation — inspired by the engine logic behind Peakora, written for real-world training.
Kenyan Method: 7 Training Principles for Runners
High volume, genuinely easy days, fartlek instead of stopwatches, hills and group pacing: what drives the dominance out of Iten — and what you can honestly take from it.
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Suspension Training for Runners: Core, Hips, Stability
Why unstable straps beat machines, the six exercises that actually matter, and how two 20-minute sessions fit into a five-run week.
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Rest Days for Runners: Why Recovery Is Training
How many days off you actually need, what happens in the 48 hours after a stimulus, and how to tell a real rest day from hidden training.
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Arm Swing When Running: 7 Tips for Better Economy
Why your arms provide no propulsion yet decide your oxygen cost — shoulder position, elbow angle, cadence control through the arm drive, and four drills for the technique.
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Crank Length on a Road Bike: 165 mm vs 172.5 mm
What shorter cranks change in hip angle and knee flexion, why the pros have moved to 165 mm, and how to find your length without losing gearing on the climbs.
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Rucking: Walking with Weight as Endurance Training
How much weight belongs in the pack, which pace counts and how rucking fits in as a second session, winter volume or injury bridge — without replacing running.
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Elevation Gain in Running: Grade Adjusted Pace
What GAP actually calculates, how much time 1 % of incline costs and how to dose elevation in your plan without ruining your quality sessions.
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Course Recon: Learn the Race Course Before Race Day
Read the profile, find the key sections, plan your fuelling: how knowing the course saves minutes on race day — and how much recon is too much.
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Visualisation in Sport: Mental Training for Faster Racing
What motor imagery does in the brain, what the evidence really supports — plus the PETTLEP model, a race script and a 10-minute routine for race week.
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Saddle Height: 6 Methods Tested and Compared
Heel method, LeMond formula, knee angle: how to find your saddle height to within a centimetre — plus setback, tilt and the common mistakes.
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Histamine Intolerance in Endurance Sports
Flushing, headaches, diarrhoea after a run: why training lowers your tolerance threshold — and how to adjust fuelling and training.
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Buying a Gravel Bike: 9 Criteria That Really Matter
Tyre clearance, geometry, gearing, brakes and budget: what actually decides a gravel bike purchase — and the five most expensive mistakes.
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Elliptical Trainer for Runners: Zero-Impact Training
Aerobic stimulus without impact: three sessions that actually work, running equivalents for conversion, and when the machine replaces a run — and when not.
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Carbohydrates for Endurance Athletes: How Much You Need
5 to 12 grams per kilo per day, 30 to 120 grams per hour in a race: the numbers, the timing, and why 60 grams was the old ceiling.
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Cross Triathlon Training for XTERRA and Off-Road
MTB skill instead of aerodynamics, trail instead of asphalt: how to build swimming, mountain biking and trail running for off-road racing — including a 12-week structure.
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Spinning Classes: What Indoor Cycling Really Gives You
50 to 80 TSS, a usable threshold stimulus and four concrete use cases — plus the limits almost nobody mentions.
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Fatigue While Running: Causes and What Helps
Ten causes from harmless to worth investigating, a 5-minute check of your state, and the four levers that actually help in the long run.
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Buying a Road Bike Helmet: 8 Criteria That Matter
Fit before aerodynamics: MIPS, EN 1078, ventilation, weight and lifespan — the eight criteria in the right order, plus used-helmet checks.
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EPOC: What the Afterburn Effect Really Delivers
6 to 15 percent sounds like a lot but means 20 to 60 calories: why the afterburn is no fat-burning turbo — and where it still belongs.
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How Long Does It Take for Training to Work?
Capillaries in days, mitochondria in weeks, tendons in months: the real time windows of adaptation — and how to make progress measurable.
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Swim Training Equipment: Pull Buoy, Paddles & Fins
What each pool tool actually delivers, how to dose paddles — and when gear hides your technique instead of improving it.
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Running in a Thunderstorm: When to Stop
The 30-30 rule, which shelter actually works, why rain is not the danger — and how to fit storm days into your week without breaking the plan.
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Running with Excess Weight: A Joint-Friendly Start
Why walk breaks are mandatory, how much force hits your joints at every step, which surface and shoes actually work — plus the 8-week build that gets you there without injury.
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E-Bike Training: Building Endurance With Motor Assist
Motor assist lowers the intensity, not the training stimulus: five concrete sessions, pacing without a power meter, an example week on eight available hours — and the honest limits of a pedal-assist bike.
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Race Rehearsal: The Dress Rehearsal Before Race Day
Why a test run three weeks out beats any fitness test: checking gear, fuelling and pacing — with concrete dosing, a worked example and a race-day checklist.
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Reverse Periodization: Speed First, Base Later
Why time-crunched athletes do better with the reversed build, what the opening block looks like — and which distances the model does not suit.
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DNF in Racing: When Quitting Is the Right Call
Which red lines demand an immediate stop, how the ten-minute rule works, what a withdrawal costs your season — and the four causes you can remove beforehand.
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Diarrhea While Running: What Happens in the Gut
Why gut perfusion drops by up to 80 percent under load, which five triggers really matter, how gut training works and what decides race day.
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Cholesterol and Endurance Training: What Exercise Really Changes
Why endurance training cuts triglycerides sharply but barely touches LDL — and what actually works for elevated lipids: ApoB, fat quality, fibre and the right blood draw timing.
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Aquabike Training: Swim and Bike Without the Run
Why the run is often the reason people stop — and how aquabike turns swimming and cycling into a discipline of its own: distances, training split, transition and pacing.
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Back-to-Back Runs: Two Long Runs on Two Days
Why two long runs on consecutive days set a different stimulus than a single one — dosing, length ratio, who needs them and the five most common mistakes.
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Running Poles for Trail Running: Technique, Choice and When They Really Help
What poles physiologically do on climbs, when they cost you energy, the three basic techniques, how to set the length and the eight buying criteria.
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10,000 Steps a Day: What Everyday Movement Really Does
Where the number came from, what studies show, realistic step counts for endurance athletes and why everyday movement supplements training instead of replacing it.
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Strength Training for Triathletes: More Power in All Three Sports
7 lifts for swimming, cycling and running, the right heavy dosing, and how two sessions a week fit into a triathlon plan.
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Hiking as Endurance Training: Benefits and Plan
1,000 metres of climbing load the body like 20 flat running kilometres — without the pounding. How to convert hiking days into training load and when walking replaces running.
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Power-to-Weight Ratio: Watts per Kilo Explained
Why W/kg decides on climbs, which reference values are realistic and how to raise power instead of losing body mass — with a worked example and dosing rules.
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Heartburn When Running: Fixing Reflux
30 to 50 percent of endurance athletes know reflux under load. Why the valve gives way — and what meal timing, gel handling and bike position change.
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Medication and Endurance Training: What Changes in Your Plan
Beta blockers invalidate heart rate zones, NSAIDs stress the kidneys, fluoroquinolones the Achilles. The five drug classes that matter and what to adjust.
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Nausea While Running: Causes and What Actually Helps
Above 80 percent of maximal oxygen uptake, gut blood flow drops by up to 70 percent. The eight most common causes — and what stops it mid-race.
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Training Plan Abbreviations: GA1, GA2, EB and SB Explained
GA1, GA2, EB, SB, TDL, TSS: what the abbreviations mean, which intensity sits behind them and how to convert them into pace and heart rate.
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Meniscus Tear and Running: Surgery or Rehab?
Most degenerative meniscus tears do not need surgery. When an operation is justified and how the return to running works safely.
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Drafting in Triathlon: Use the Slipstream Legally
In the slipstream swimming saves up to 30 percent of energy; on the bike 12 metres decide between penalty and advantage. Technique, rules and three sessions.
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Sand Running: How to Train on the Beach Properly
Dry sand costs 1.6 times the energy of asphalt and loads calves and Achilles tendons heavily. Dosing, technique and the red lines.
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Fibre in Endurance Sport: Benefits, Amounts and Timing
30 to 35 grams a day strengthens gut flora and recovery — in the final 48 hours before a race the opposite applies. Amounts, sources and the 48-hour rule.
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Vitamin B12 in Endurance Sport: Deficiency & Fix
Fatigue despite sleep, tingling feet, a heart rate ten beats too high: why endurance athletes carry a B12 risk, which blood markers count — and how the correction works.
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CGM for Runners: What Glucose Sensors Really Tell You
Interstitial measurement, a five to fifteen minute lag, MARD of eight to nine percent: what continuous glucose monitoring delivers in endurance sport — and where it just gives you an expensive curve.
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Anti-Inflammatory Diet for Endurance Athletes
Oily fish, berries, olive oil, fermented dairy — what holds up in studies, which supplements are overrated and how the plate looks in day-to-day training.
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Hydration Pack vs Running Vest: Which Do You Need?
Volume, fit, drinking system and the five most common practical problems — with a clear decision table from 60 minutes to ultra distance.
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Ski Touring Training: Build Uphill Endurance Properly
An 8-week build, stair sessions, strength for the climb and descent plus the right heart rate zones — so your first tour in January does not end in oxygen debt.
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Kettlebell Training for Endurance Athletes: 5 Moves
Five essential lifts, clear dosing in the weekly plan and how to pick a weight: how kettlebell work makes runners and cyclists stronger without costing endurance.
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Peaking for Races: Six Weeks to Your Best Form
A six-week peak block: TSB corridors for race day, race-specific sessions, a worked example and the mistakes that cost form.
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Buying a Treadmill: 7 Criteria That Really Matter
Continuous duty instead of peak HP, deck size, cushioning, controls and spare parts: what decides real training suitability — with price bands and a mistake list.
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Backyard Ultra: The Race Without a Finish Line
6.706 km every hour, on the hour: lap pacing, back-to-back training, eating in the break and the psychology from lap 20 onwards.
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Eccentric Training for Runners: The Braking Stimulus
Braking instead of pushing: how slow eccentric loading makes tendons and muscles more robust, which five exercises matter and how to dose them.
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Cortisol in Endurance Training: What It Does
An acute spike is part of the adaptation, chronically elevated cortisol is the problem: what it does in training, which warning signs matter and how to manage it.
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Road Bike Frame Size: Measure It Right
Inseam, stack and reach: how to find your correct frame size — and how to tell your bike is one size too big.
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Pilates for Runners: Core, Hips, Running Economy
Six exercises that improve force transfer and pelvic control — plus the rules for where Pilates belongs in your week.
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Muscle Fiber Types in Endurance Sport: What You Can Train
Type I, IIa, IIx: what biopsies really say, how recruitment drives fatigue and which adaptations training actually produces.
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Meal Prep for Endurance Athletes: Cook Once, Eat Well
Three components, two hours a week, portion sizes matched to training load — pre-cooking that follows your session plan, plus the mistakes that spoil pre-cooked food.
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Ultramarathon Nutrition: 60–90 g Carbs per Hour
Past hour four your stomach decides the race: carbs, sodium, solid food and gut training for ultramarathons.
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Balance Training for Runners: 6 Exercises That Work
Proprioception, progression and the evidence — why balance work is the cheapest building block in a runner's plan.
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Pronation When Running: Overpronation Explained
What overpronation and underpronation really mean, how to assess your own gait — and why stability shoes are rarely the answer.
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Interval Recovery: How Long Should the Rest Be?
Phosphagen resynthesis, lactate clearance and VO2 kinetics — how to dose recoveries so the training stimulus actually lands.
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Cycling in the Rain: Safe and Fast in Wet Weather
Braking distance, tyre pressure, slip traps and visibility — how to ride safely and still quickly in the wet, with numbers behind it.
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Pain When Running: When to Push, When to Stop
The 24-hour traffic light, seven red flags and common pain sites — how to dose load instead of stopping blindly.
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Bike Gearing Explained: Choosing the Right Cassette
Gear development, cadence and chainrings: how to find the gearing that matches your terrain — with worked examples and derailleur capacity limits.
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Cyclocross: Skills, Training and Getting Started
Mounting, dismounting, carrying, tyre pressure and a sample week — why cross is the most efficient winter training for cyclists.
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Running Streak: Should You Run Every Day?
Minimum dose, weekly structure, injury risk and cut-off criteria — how daily running works without sacrificing recovery.
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Aquathlon Training: Swim and Run Without the Bike
Distances, weekly split, swim-run bricks and transitions under 60 seconds — how to train aquathlon as its own discipline.
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5K Under 30 Minutes: Training Plan for Beginners
6:00 min/km, three runs a week, eight weeks: the realistic route to your first pace target — with paces, a sample week and the mistakes to avoid.
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Long Covid and Sport: Returning to Training Safely
Traffic-light rules, resting heart rate as a daily brake and a six-week step plan — how to come back after infection without a relapse.
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Marathon Relay: How to Train for Your Leg
About 10.5 km per runner, a handover under time pressure and 10K pace — from the 8-week plan to the exchange zone.
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Daylight Saving Time and Training: Adapt and Train On
Why the clock change works mainly through light, where morning and evening athletes should place their sessions, and who should get the extra hour.
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Tick Bites and Running: Protection, Removal, Lyme
Why ticks sit in grass rather than the forest, how long transmission takes, and what matters when checking, removing and monitoring.
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Running Sunglasses: UV Protection, Lenses, Fit
Why UV damage to the eye is cumulative, which filter category fits, and what matters for fit, ventilation and lens choice.
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Running Surfaces Compared: Asphalt, Trail, Gravel
Why hardness matters less than consistency, what soft ground really costs you, and how to dose the switch without getting hurt.
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Tendinopathy in Endurance Sport: Load, Not Rest
Why rest makes tendon pain worse, how the pain traffic light works and which exercises rebuild a tendon over weeks.
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Dental Health in Endurance Sports: Caries, Erosion, Training
Why sports drinks, gels and mouth breathing attack tooth enamel — and how to keep your fueling without wrecking your teeth.
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Nordic Walking: Technique, Benefits, How to Use It
Pole length, technique and calorie burn in detail — and where nordic walking genuinely adds something to a runner's plan.
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Atrial Fibrillation in Endurance Athletes: Signs & Training
Why high training doses shift the risk, how to spot the pattern in your pulse, and how training is rebuilt after a diagnosis.
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Running in Bad Air Quality: When to Skip Training
How to read AQI values, when to cut intensity instead of the run, and the five rules that keep training safe in smog, ozone and wildfire smoke.
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Cycling in the Dark: Lights, Safety & Technique
How much light you really need, which kit makes you visible, and which sessions are safe to ride after sunset without losing your base.
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Gut Microbiome and Endurance Performance
What fibre diversity, fermented foods and gut training really deliver — and why probiotics are not a performance promise for healthy athletes.
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Inspiratory Muscle Training: More Endurance Through Stronger Breathing
What the research on breathing trainers and breathing strength shows, how to gain two to four percent, and which mistakes to avoid in race week.
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Taurine for Endurance Athletes: Effects, Dose, Limits
What the research really shows for time trials and long sessions, which dose has been studied, and why taurine does not replace carbohydrates or sleep.
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Flutter Kick in Front Crawl: Technique & Drills
Why the kick adds only 10 to 15 percent of your propulsion, how the 2-beat to 6-beat kick work, and which sets train technique, rhythm and ankle mobility.
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Road Bike Wheels: Aero, Weight, Brakes
When aerodynamics matter and when weight does not: rim depth, internal width, tyre width, hubs and spokes — eight buying criteria, real costs and the mistakes that waste money.
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Performance Testing: Lactate Test, Threshold, VO2max
What a step test, lactate curve and VO2max really measure: protocols, aerobic and anaerobic thresholds, reference values, and how to translate them into five training zones.
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Obstacle Course Race Training: Grip, Strength, Endurance
How to build grip strength, rig and rope skills, carries and trail endurance systematically — weekly structure, technique, shoulder and wrist injury risk, plus race tactics for your first OCR.
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First Aid for Runners: What Really Matters in an Emergency
Ankle sprains, cramps, side stitches, hypoglycaemia and heat collapse: the right immediate measures while running — plus the warning signs that mean call the emergency services.
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Disc Brakes on a Road Bike: Pros, Maintenance and Cost
Wet-weather braking power, 300–400 g of extra weight, pad intervals from 800–4,000 km, bleeding, bedding in and the five most common problems — the full practical overview.
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Training Over 60: Endurance, Strength, Safety
From 60, VO2max falls about 2 % a year without training. How intensity, strength, balance and volume must change — with numbers and clear safety limits.
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VDOT Training: Jack Daniels' Pace Tables Explained
Turn one race time into five training paces — easy, marathon, threshold, interval and repetition — with a reference table, an example week and the limits of the system.
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Backward Running: Benefits, Technique and Dosage
Less knee load, more quadriceps work, about a third more energy cost: technique, six concrete sessions, safety and the right dose in your training curve.
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Triathlon Race Tactics: Pacing and Transitions
Why your finishing time comes from distributing effort: swim under control, ride even power, nail T1 and T2, run a negative split — plus the five most common tactical mistakes.
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Bike Computer & Navigation: Plan and Ride Routes
The six features that actually matter: battery life, offline maps, sensors and TSS tracking — plus data protection and the five most common beginner mistakes.
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Beta-Alanine for Endurance Athletes: Dosing and Limits
The muscle buffer carnosine only works for efforts of one to four minutes. Dosing, loading time, tingling, safety — and why it is useless for a marathon.
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Circuit Training for Endurance Athletes: Strength and Stamina
How to combine strength and stamina in one session, dose stations and rest periods properly, place the circuit in your training week and avoid the classic mistakes.
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Blood Flow Restriction Training: Strong With Light Loads
Why 20–30 % of your maximum already makes muscle grow, how to dose cuff pressure and sets correctly, and when BFR really makes sense for endurance athletes.
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Pre-Race Health Check: Heart Screening for Athletes
Exercise ECG, blood work, cut-off values: when a sports medical check before your first race makes sense — what it finds, what is normal and what it cannot do.
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Training Over 50: Keep Performance, Avoid Injuries
From 50, VO2max drops about 1.5 % a year without training. Keep intensity, build strength, dose volume, recover longer — the four levers.
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Breaststroke Technique: 6 Steps to More Speed
Time the arm pull, kick and glide phase correctly: how breaststroke becomes efficient instead of draining — with stroke counts, five drills and the most common mistakes.
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Planning a Cycling Route: 8 Steps to the Perfect Ride
Find quiet roads, dose elevation correctly and close the loop: how to plan road bike rides that match your training goal — with thresholds and realistic timing.
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Bike Maintenance: The Annual Check in 8 Steps
Drivetrain, brakes, tires, bearings and bolts: how to check your road bike systematically — with wear limits, service intervals by kilometres and a clear DIY-versus-workshop split.
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Anterior Knee Pain When Running: Causes & Exercises
Why the kneecap hurts at the front, which five causes really count, which six exercises help and when you may keep running despite the pain.
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Race Anxiety: How to Handle Nerves on Race Day
Why a racing heart before the start is normal, why "just relax" is the wrong target, and the techniques that get you through the last sixty minutes and the critical moments.
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Learning to Swim as an Adult: The 8-Week Path
Why body position beats strength, the five drills that actually work, and how to go from zero to 400 metres of front crawl in eight weeks.
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Collagen for Runners: Tendons, Joints and Cartilage
What studies on the Achilles and patellar tendons really show, how to dose 15 grams with vitamin C correctly, and when collagen is money wasted.
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Rowing as Cross-Training for Endurance Athletes
Why rowing loads the whole body without impact, which ergometer intervals are worth it, and what really matters technically.
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Sciatica When Running: Causes and Recovery
What causes the radiating pain, which red flags mean seeing a doctor, and a staged return to running that avoids a relapse.
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Gluten and Endurance Sports: Celiac vs. Sensitivity
When gluten really hurts performance, why gluten-free without a diagnosis changes nothing, and how celiac athletes cover every nutrient.
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Arthritis and Endurance Sport: Can You Still Run?
Why an X-ray is not a training ban, how to find the right dose, and when cycling or water is the better choice.
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Power Nap for Athletes: Sleep as a Training Booster
10 to 30 minutes of daytime sleep: how duration and timing decide the effect, what a coffee nap adds and which mistakes make it worthless.
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Dizziness While Running: Recognising the Causes and Reacting Correctly
Circulation, heat, low blood sugar or starting too fast: how to read the cause, what helps immediately and when to see a doctor.
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Triathlon Swimming for Beginners: The Full Guide
Realistic times, two sessions a week, technique before pace, bilateral breathing and open-water sighting — the complete swim guide for your first triathlon.
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HIIT in Endurance Sports: How Much Interval You Need
How many hard interval sessions per week really make sense, which formats work and when HIIT starts to hurt your endurance.
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Nasal Breathing While Running: Technique and Limits
How much air really passes through the nose, what the CO2 effect does and how to build nasal breathing in four stages — without losing performance.
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Massage Gun for Runners: What Actually Works
Percussion therapy for runners: what the research really shows, how to dose it properly and why it never replaces treating an injury.
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Yasso 800s: Marathon Prediction Through Intervals
Ten 800 metre repeats as a marathon prediction: which pace is right, how many repetitions you need and where the Yasso rule breaks down.
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Zinc in Endurance Sports: Deficiency, Dosage, Immunity
Immunity, recovery, hormones: how much zinc endurance athletes need, why phytates cut absorption and when supplementing really makes sense.
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Flip Turn Swimming: Technique for Faster Turns
Four phases, dolphin kick and glide: how the flip turn works, when to start it and the five mistakes that cost you seconds on every length.
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10K Under 50 Minutes: The Realistic Plan for Sub-50
5:00/km over ten kilometres: honest self-assessment, the three training blocks, a 10-week build-up and race-day pacing.
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Cornering on a Road Bike: Faster Through Every Turn
Vision, ideal line, braking point and lean angle — how to ride corners faster and safer without turning one extra watt.
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Pyramid Training for Runners: Structured Speed Work
The 1-2-3-4-3-2-1 build, the right recovery length, pacing per step and where the session fits in your plan.
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Groin Pain When Running: Causes and Exercises
Where groin pain in running comes from, which adductor and hip exercises actually help, and when to see a doctor.
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Trail Running Gear: What You Really Need
Shoes, vest, poles, clothing: the trail gear that matters — and the gear you can safely skip.
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Active Recovery: What Really Speeds You Up
Why easy movement recovers better than the couch: the real zone-2 rule, the blood-flow effect and when active recovery does you more harm than good.
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Kinesiology Tape for Runners: What Really Helps
What taping can and cannot do, when it makes sense for runners, four application patterns and why tape never replaces training.
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Winter Swimming Training: Technique Beats Volume
Why the off-season is the best technique window, the five drills that count and how to get faster on very little pool time.
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Winter Strength Training: Build Your Base for the Season
Why the off-season is the best strength window, the five key lifts and how to combine strength with endurance training without overload.
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Bikepacking for Beginners: Plan Your First Multi-Day Tour
Bike, luggage, route and nutrition: how to approach your first multi-day tour in a structured way — including the training build-up and daily rhythm.
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Freestyle Breathing: How to Breathe Swimming
Exhale underwater, rotate the head instead of lifting it, the 3-stroke rhythm: how to build relaxed breathing and avoid breathlessness in open water.
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5K Under 25 Minutes: Training Plan & Pace
The pace you need for a sub-25-minute 5K and how to train it in eight weeks — intervals, threshold work and a sample plan.
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Walking for Runners: The Underrated Training Stimulus
Why brisk walking improves base endurance, recovery and return to running — with walk breaks, a sample week and FAQs.
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Treadmill vs. Outdoor Running: What Makes You Faster
What the 1% incline rule really does, why the belt feels easier, and when running outside is the better choice — with a mistake list and a sample week.
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Sprint Training for Cyclists: Power for the Finish
Why sprints decide races, how to get the technique right, the five formats that matter and how to dose sprint stimuli — with a mistake list and race tactics.
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Climbing Out of the Saddle: How to Stand and Climb
When standing really is faster uphill, the technique that matters and how to train out-of-the-saddle climbing — with dosing and a mistake list.
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Strength Training for Swimmers: More Pull Power
Why pull power decides propulsion, which four lifts actually matter, and how to avoid shoulder problems in the gym.
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Cycling Clothing by Temperature: What to Wear on the Bike
The 10-degree rule, the three-layer system and a temperature table for hands, feet and head — dress right from 25 °C down to freezing.
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Magnesium for Endurance Athletes: What Really Helps
Which magnesium form the body actually absorbs, how much athletes need and why cramps are rarely about magnesium — plus interactions and dosing rules.
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Sports Bra for Running: Support, Size, Fit
Why the sports bra is a health issue, not a comfort one: how the breast moves, how to find your size and support level, and how compression and encapsulation designs differ.
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Strides: More Speed From 20-Second Repeats
Accelerate briefly, jog out, repeat — how strides improve running economy, pace feel and race speed without eating into your recovery.
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Open Water Swimming: Sighting & Navigation
Why swimming straight is so hard in open water, how to sight without losing speed, how to pick landmarks and the five course-line mistakes to avoid.
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Road Bike Shifting Technique: How to Shift on Climbs
Shift ahead, hold your cadence, save your legs — how to use your gears properly, without wrecking your knees or your chain.
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Piriformis Syndrome: When Your Butt Hurts on the Run
Typical symptoms, how it differs from a disc problem, immediate relief and the right stretch and strength exercises — plus a realistic return-to-running plan.
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Jet Lag and Endurance Sports: Adapt Faster Before a Race
An adaptation rule, light as the strongest lever, training and eating on destination time: how to shift your body clock before a race — with a sample arrival plan.
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Race Tactics for Running: How to Race Smart
Pacing, the start, drafting, fuelling and the right move on the closing kilometres — how to turn your fitness into a fast time.
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Tubeless Tires on a Road Bike: Benefits, Setup and Pressure
Fewer flats, more comfort, less rolling resistance: how tubeless works on a road bike, how to mount it and what pressure to run.
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Headaches When Running: Causes & Prevention
Fluid, sodium, neck tension or heat: how to spot the triggers, read the pattern and prevent headaches when running.
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Hypothermia in Sport: Symptoms, Stages & Prevention
Cold, wet and wind are a real risk in endurance sport: symptoms, stages, first aid and prevention — with concrete numbers.
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Running in the Wind: Headwind, Crosswind & Tactics
Headwind costs more seconds than tailwind gives back: how to adjust pace, technique and tactics in the wind — with real numbers.
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Intermittent Fasting & Endurance Sport: 16:8 for Athletes
16:8, 5:2 or 14:10: how fasting affects training, fat metabolism and recovery — and where it costs performance.
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Sitting All Day and Endurance Training: Back, Hips, Performance
Eight hours sitting, then a run in the evening: why training does not undo the effects of sitting — and how to protect your hips, back and performance.
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Cycling Road Safety: Riding Safely in Traffic
Visibility, lane position and avoiding turning-vehicle crashes: how to ride as a road cyclist safely through traffic — plus equipment, route choice and the most dangerous situations.
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Roadside Bike Repairs: Fixing Problems on the Road
Flat tyre, snapped spoke, broken chain: how to spot and fix the most common roadside bike problems — plus the kit that belongs in your saddle bag and how to prevent them.
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Clipless Pedals Setup: Cleat Position Made Simple
How to set cleat position, angle and float — for better power transfer, healthy knees and fewer foot problems.
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Running After Birth: How to Return Safely
When you can run again, how to rebuild your pelvic floor and core — and how to return to volume and pace safely with a staged plan.
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Calf Strain Running: Causes, Rehab, Prevention
Why the calf can tear during a sprint or uphill, how to react in the first 48 hours — and which exercises prevent a recurrence.
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Saddle Discomfort When Cycling: Causes and Fixes
Why the saddle becomes a constant load, how to find the right saddle width — and what helps against pressure sores and chafing.
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Knee Pain When Cycling: Causes and Solutions
Why the knee becomes a constant problem in the saddle, which position and cadence relieve it immediately — and when to see a doctor.
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Stair Running: Vertical Training for Runners
Steps instead of flat sprints: why vertical training builds strength endurance, running economy and hill strength — and how to build the sessions.
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Endurance Training for Children and Teenagers
Age-appropriate volumes, playful principles and warning signs: how to build endurance training during the growth years — without overload.
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Tart Cherry Juice and Recovery: What Really Works
Studies on muscle soreness, inflammation and sleep, the right dose and the trade-off with training adaptation — when tart cherry juice is worth it.
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Calories Burned Running: What Actually Counts
MET values and the 1 kcal per kg per km rule: why sports watches overestimate by 10–30% and what really determines your burn — pace, heart rate or distance.
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Thyroid and Endurance Sport: Hashimoto and Training
How Hashimoto, hypothyroidism and hyperthyroidism affect your training, what medication and blood values mean — and how to keep training sensibly.
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Running Socks: Material, Fit and What to Buy
Why cotton causes blisters, which materials actually work, how fit and thickness affect shoe choice — and what to look for when you buy.
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Post-Race Blues: The Motivation Dip After the Big Race
Why the low hits after the big race, how long post-race blues last and the six steps that get you back on track.
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Goal Setting in Endurance Sports: How to Set Goals Right
SMART criteria, process over outcome goals, and season planning with A, B and C races — how to set goals that actually hold.
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10K Under 60 Minutes: The Realistic Plan for Sub-60
6:00/km over ten kilometres: honest self-assessment, the three training blocks, a 10-week build-up and race-day pacing.
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Lydiard Method: Marathon Training Built on Base
Weeks of easy base first, then hills, intervals and taper: how the Lydiard method builds marathon form in five phases — and why early speed works against you.
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Virtual Cycling: How to Use Zwift & Rouvy Right
Zwift, Rouvy and co. for winter training: ERG mode, FTP zones and the right sessions — plus the six most common mistakes in virtual cycling.
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Heart Rate Monitoring: Chest Strap vs. Watch
Optical wrist sensors drift by 10–20 beats during intervals and in the cold. How accurate heart rate monitoring really is, where the chest strap wins and when the watch is enough.
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Improve Freestyle Technique: 6 Core Points
Body position, rotation, high elbow, breathing and kick — the six core points of freestyle technique plus drills for more efficient swimming.
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Jump Rope for Endurance: Strength & Running Economy
Ten minutes of jump rope improves strength, coordination and running economy. Technique, dosage, a concrete plan and when to skip it.
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Numb Hands When Cycling: Causes & Fixes
Tingling fingers are the most common comfort problem on the bike — and almost always a bike-fit problem. The five causes, seven quick fixes, correct pressure distribution and when to see a doctor.
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Bone Health in Endurance Sport: Strong Bones
Why impact-free cycling and swimming weaken your bones, how stress fractures develop and which stimuli keep them strong.
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Vitamin C in Endurance Sport: Benefits and Risks
What vitamin C does for immunity and iron absorption — and why high doses can even blunt your training adaptation.
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Back Pain When Cycling: Causes and Fixes
Why your back hurts on the bike, how to correct your position and which programme stabilises your trunk and hips.
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Blood Donation and Endurance Sport: Performance, Rules and Recovery
How much haemoglobin and pace drop after a blood donation, when a donation fits your training plan and how to replace the iron you lose.
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Mountain Bike Training: Plan, Skills & Performance
A structured MTB plan for XC and trail: bike handling, strength endurance on climbs, a 10-hour sample week and the most common mistakes.
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Autumn Training: Make the Most of the Shoulder Season
Cool air, shorter days, new goals: how to use autumn as a training window, lay the base and train safely in the dark.
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Block Periodization: Training Blocks Explained
Concentrated stimuli instead of a permanent mix: accumulation, transformation and realisation — how block training works and who it suits.
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Running Clothing: What Actually Matters When You Run
Technical fabrics instead of cotton, layering, the temperature window and moving reflectors — the basics of running clothing for any weather.
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Maximum Heart Rate: Test It Instead of Guessing
220 minus age scatters by ±10 to 12 beats — how to test your true maximum heart rate and derive solid training zones from it.
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Diabetes and Endurance Training: Training with Blood Sugar
Managing blood sugar before, during and after the run, avoiding hypoglycaemia — how endurance training with type 1 and type 2 becomes safe and effective.
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Running in the Snow: Cold-Weather Training Guide
Three layers, short strides on ice, breathing cold air — how to run through winter safely without losing fitness.
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Cycling Descending Technique: Faster Downhill
Braking before the corner, line choice, vision and the drops — how to win seconds on the way down without turning a single extra pedal stroke.
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Gluteal Amnesia: Why Your Glutes Matter When Running
How "sleeping" glutes stress hip, knee and back — and how to switch them back on with simple tests and progressive strength work.
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Smoking and Endurance Sport: What Nicotine Does to Your Performance
How nicotine and carbon monoxide lower oxygen transport, threshold and recovery — and what improves, and when, after you quit.
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Painkillers in Endurance Sport: Why NSAIDs Hurt Training
Ibuprofen before a run: how painkillers blunt adaptation and stress stomach and kidneys — and what helps instead.
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Sodium Bicarbonate for Sport: Does Baking Soda Work?
What bicarbonate does in the body, which dose studies use — and which races actually benefit.
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Testosterone in Endurance Sport: What Training Does
Volume, intensity, sleep, energy availability — how your testosterone level really relates to your endurance training.
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Energy Gels for Running: When and How Many?
60 to 90 grams of carbs per hour, correct timing, caffeine dosing and gut tolerance — how to use gels properly on race day.
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Swim Training: Structured Sets for Triathletes
Technique, CSS threshold and long sets as three session types — with complete example weeks and how to find your CSS.
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Hypoglycemia When Running: Warning Signs and Prevention
Warning signs in the right order, the 15-15 emergency rule and a fueling plan that prevents low blood sugar on the run.
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Nitrate for Endurance: Beetroot and Performance
How nitrate becomes nitric oxide, which dose and timing work — and when the effect fails to appear.
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Swimmer's Shoulder: Shoulder Pain When Swimming
Understand the causes and stroke errors, react correctly right away, and swim pain-free with a strength and mobility programme.
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Exercise-Induced Asthma When Running: Signs & Training
Recognise airway narrowing triggered by exercise, get it properly tested, and keep running with the right warm-up, dosing and medication strategy.
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Training Log: The Metrics That Actually Matter
Eight metrics, RPE and resting heart rate combined properly, TSS/CTL/TSB in the log — and how the weekly review drives real training decisions.
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Hamstring Injury When Running: Causes and Return
Why hamstrings tear in late swing, what helps in the first 48 hours, the five-phase rehab and clear criteria before returning to speed.
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Bike Chain Maintenance: Clean, Lube, Measure Wear
Measure elongation instead of guessing (the 0.5 percent rule), choose the right lubricant for every season, clean in five steps and know when cassette and chainrings follow.
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Road Bike Tire Pressure: Width & Rolling Resistance
Set pressure by system weight instead of the old 8-bar rule, apply the 15 percent surface rule, and see why 28 to 32 mm roll faster on real asphalt.
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Sports Massage: What Recovery Really Does
What pressure measurably changes in tissue, which forms help when, how to dose foam roller and ball — and which myths do not hold up.
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Running During Pregnancy: How to Train Safely
What the evidence actually shows, three rules for safe training in each trimester, the warning signs that matter — and returning to running after birth.
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Pelvic Floor and Running: Strength, Posture, Control
Why every step sends pressure to the pelvic floor, which warning signs matter, five core exercises and a 12-week build-up for symptom-free running.
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Training While Travelling: Running on Holiday
How much training a holiday really needs, how to handle heat, altitude and jet lag, what belongs in your carry-on, and a 7-day pattern for the hotel week.
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Omega-3 for Endurance Athletes: Benefits, Dose, Form
How EPA and DHA really work, which dose athletes need, what to check on the label and what the research actually shows.
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Ankle Sprain When Running: Treat It Properly
Grades, the first 48 hours, four exercises for calf strength and balance, and a 6-week plan back to running.
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Running with Hay Fever: Training Through Pollen
Why exercise amplifies pollen symptoms, which times of day and medications actually help, how to choose your route and when training has to stop.
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Sun Protection for Runners: UV, Skin and Performance
Why sweat halves your UV protection, how much sunscreen you actually need and when clothing beats any lotion.
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Orthotic Insoles for Running: When They Help — and When They Don't
Which complaints orthotic insoles reliably help with, why they train no muscle, how to break them in over two to four weeks and when foot strength is the better investment.
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Training Around Shift Work: A Plan That Works
Fixed anchors instead of fixed times: which slot in the shift cycle suits which session, the night-shift rules, a sleep strategy and a sample week for rotating shifts.
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Running With Your Dog: The Complete Canicross Guide
Which dogs suit the sport, why the build-up takes 6–12 months, the three mandatory kit items, temperature limits and the five most common mistakes.
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Cross-Country Skiing as Winter Endurance Training
600–900 kcal per hour at minimal joint load: classic vs. skating, controlling intensity by heart rate, and how ski sessions fit into your winter plan.
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Group Ride Technique: Drafting, Hand Signals and Rules
25–30 % less power at the same speed: drafting positions, the five hand signals, the rolling through-and-off and 8 rules for your first group ride.
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10K Under 45 Minutes: The Realistic Plan for Sub-45
4:30/km over ten kilometres: honest self-assessment, the three training blocks, a 12-week build-up and race-day pacing.
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RED-S in Endurance Sport: Spotting and Fixing Low Energy
Too little energy for too much training is not a character flaw: warning signs, the energy availability formula and the way back to full performance.
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Marathon Recovery: The 3 Weeks After Your Race
Reverse tapering instead of complete rest: what happens in the first 48 hours, when each training stimulus returns — and when your next race is realistic.
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Triathlon Wetsuit: Buying, Fitting and Care Guide
Three to five percent saved through buoyancy alone: when a suit is mandatory, what to look for when buying, how to strip it in fifteen seconds — and when renting wins.
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Hill Training for Cyclists: How to Use Climbs Properly
100 metres of elevation per training hour, 5–10 percent weekly progression: how to use climbs as intervals, steer cadence and watts — and when flat is better.
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Running with Music: How BPM and Playlists Boost Pace
Six to ten percent lower perceived effort, cadence coupling via BPM: which playlist belongs to which zone — and when headphones actively hurt your training.
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Neck Pain When Cycling: Causes and Solutions
Why your head position in the saddle becomes a constant load, which settings and exercises relieve it — and when to see a doctor.
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Running and Mental Health: How Endurance Sport Lifts Your Mood
Endocannabinoids instead of the endorphin myth, an effect size of 0.6 for depression: the training dose that lifts mood — and the point where load starts pushing it down again.
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Mitochondria and Endurance Training: How to Build Your Power Plants
Mitochondrial density rises by 30 to 60 percent within twelve weeks of endurance training — driven mainly by easy volume rather than intervals. What builds the adaptation and what tears it down.
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GPS Accuracy While Running: How Exact Is Your Pace?
In the forest pace drifts by five to ten percent, on open ground by under one: what GPS delivers, what a foot pod adds and how to steer your training anyway.
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Drafting While Running: How Much Does It Really Save?
Air resistance costs up to eight percent of your energy at race pace: what drafting realistically saves in running, which distance behind the leader works and where it stays banned.
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Blood Pressure and Endurance Training: A Full Guide
How aerobic training lowers blood pressure by 5 to 8 mmHg, which intensity makes sense with hypertension, what is normal under load and what to watch with blood pressure medication.
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Stroller Running: Training Guide for Running Parents
How technique and pace change with a stroller, which gear actually matters, when it is safe with a baby and how sessions fit into a realistic parent's week.
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Keto Diet for Endurance Athletes: What Actually Works
Fat adaptation, glycogen stores and the adaptation phase: what low-carb really delivers in endurance sport, when keto costs you speed and how to pair it with carbohydrate periodisation.
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Bike Commuting as Training: Ride to Work, Get Faster
How much training stimulus the commute really contains, how many TSS it adds, which three commuting patterns work and how to avoid accumulated fatigue.
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Vitamin D and Endurance Sport: Spotting a Deficit
Why runners and cyclists are often under-supplied in winter, which blood levels matter, how much vitamin D you need and when testing is actually worth it.
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Marathon Pace Run: Train Race Pace Properly
How much race pace per week makes sense, the four key sessions, two sample weeks and the five most common mistakes in marathon training.
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Race Day Gear: What Actually Matters
Shoes, socks, clothing and fueling for race day: carbon shoes, temperature rules, a packing checklist and the seven most common gear mistakes.
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Cross Country Running Training: Fit Through Winter
Why off-road racing from September to February builds strength, technique and base fitness: distances and formats, training structure, a sample week and gear from trail shoes to spikes.
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Running Group & Training Partner: Get Faster Together
What groups measurably change, which sessions really belong in the group, how to avoid the pacing trap and how many group sessions per week make sense.
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Track Workouts: Getting Faster on the 400-Metre Track
200s, 400s, 1,000s and pyramids: which sessions work, how to dose pace and recovery, track etiquette for your first visit and the five most common mistakes.
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Foot Strength for Runners: 7 Exercises for Strong Feet
Arch, toes, ankle: seven exercises with no equipment, dosing by training phase, a 12-week progression and why cushioned shoes lower the demand.
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Carb Periodization: Train Low, Sleep High Explained
Fuel for the work required, train low, sleep high and recover low: how to train fat metabolism and race pace quality at the same time — with a sample week and dosage rules.
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Gran Fondo Nutrition: Carbs, Fluids and Sodium Per Hour
Carbs per hour (60–90 g), fluid volume, sodium, solid food versus gels — plus a worked five-hour fuelling plan and how to train your gut for it.
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Mountain Marathon Training: Preparing for a Course With Vert
Vertical gain, downhill training, fueling and pacing: the 16-week build for a mountain marathon with concrete sessions and dosage rules.
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Race Weight in Endurance Sport: Without Crash Diets
How much weight really matters on a climb, why crash diets cost performance, bone and hormones, what RED-S is and how to manage body fat sensibly across a season.
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Blood Tests for Endurance Athletes: What to Measure
Ferritin, haemoglobin, vitamin D, CK and thyroid: which blood markers matter in endurance sport, when to test, how to prepare and how to read trends instead of single values.
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Hip Pain When Running: Causes & Exercises
From gluteal tendinopathy to stress fracture: where hip pain in runners comes from, five evidence-based exercises and the warning signs that mean see a doctor.
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Running Myths Fact-Checked: 10 Myths
180 spm, stretching before running, lactate, the fat-burning zone: ten stubborn running myths checked against the evidence — with the numbers that actually matter.
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Aqua Jogging: Running Without Impact
Keeping endurance through an injury break: deep water technique, cadence, pacing without a heart rate watch and when aqua jogging really replaces running.
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Buying a Road Bike: Frame Size, Groupset & Criteria
Frame size from your inseam, stack and reach instead of nominal sizes, groupsets and wheels judged properly — how to find the right road bike.
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Immune System and Endurance Training: Getting the Dose Right
Moderate training strengthens your defences, too much sustained load weakens them: what the open window means and how to plan around it.
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Black Toenails from Running: Causes & Prevention
Why the nail turns dark, what helps in the first 48 hours and how shoe size and heel hold prevent it.
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The Norwegian Method: Double Threshold Training
Two threshold sessions per day at 2.5 to 3.0 mmol/l lactate: how the week is built, how to steer it without a meter and who should actually use it.
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Blisters and Chafing in Running: Causes and Fixes
Why friction builds up, which socks and shoes help and what to do when damage is done.
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Running With Little Time: The Minimum Plan
How much training you really need, which three sessions matter and what a three-hour week looks like.
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5K Under 20 Minutes: The 10-Week Plan
4:00/km over 5 km: the four key sessions, the 10-week build with deloads and race-day pacing for sub-20.
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Menopause and Training: How to Adapt Your Plan
What menopause changes in bones, muscle mass, heat regulation and recovery — and the five training adjustments that actually matter.
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Back Pain When Running: Causes and Exercises
The 5 most common causes, what helps in the first 48 hours, a 10-minute core and back programme and when to adjust your training.
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Half Marathon Under 1:30: The 12-Week Plan
4:16/km for 21.1 km: honest readiness checks, the three key sessions, a 12-week build-up and race-day pacing for a sub-1:30 half marathon.
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Heart Health for Endurance Athletes: Screening, the Athlete's Heart and Red Flags
Athlete's heart vs. disease: which screening tests make sense before races, what resting heart rate is normal, and which symptoms you should get checked immediately.
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Creatine for Endurance Athletes: What It Does — and What It Doesn't
3–5 g of monohydrate daily: where creatine genuinely helps with intervals, strength and recovery, where the evidence is sober — plus water retention, the kidney myth and dosing without a loading phase.
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Triathlon Race-Day Nutrition: The Complete Plan
60–90 g of carbs per hour on the bike, 30–60 g on the run, sodium, fluids and caffeine: the hour-by-hour fueling plan for the middle distance — plus the five mistakes that most often cost races.
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Life Stress and Training: How Stress Blocks Recovery
Work stress measurably slows recovery by days. What the research shows — and how to combine training, sleep and job strain so your fitness keeps climbing anyway.
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Winter Cycling Training: Build Form Until Spring
The realistic winter mix of trainer intervals, outdoor winter rides and cross-training: sweet spot and threshold blocks, clothing rules for the cold — and the 5 most common winter mistakes.
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Pacing Training for Beginners: How to Run It Right
Talk test instead of pace math: even and negative splits, effort instead of the watch as reference, pace factors for hills, heat and wind — plus three drills for your internal sense of speed.
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Marathon Pace Strategy: Concrete Techniques
Fixed splits instead of kilometer guesswork: derive an honest target pace, run the negative split, adjust even pace to terrain — and the race simulation that makes your pace automatic.
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Half Marathon Under 1:45: The Realistic Plan
4:58/km for 21.1 km: honest self-assessment, three key sessions, the 12-week build-up and race-day pacing for sub-1:45.
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Sub-40-Minute 10K: Training Plan & Pacing
What 4:00/km for 10k really takes: self-assessment, VO2max intervals, threshold work and the 12-week plan to race day.
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Training Motivation: How Runners Actually Stay Consistent
Why discipline beats motivation, how running habits form in 66 days — and eight strategies from sport psychology that reliably keep you going.
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Sprint Training for Runners: Short Sprints, Big Gains
Short sprints of 8–15 seconds improve running economy, tendon stiffness and neuromuscular power — even for marathon runners. The 3 sprint formats, correct dosing and the 5 most common mistakes.
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Adjust Your Training Plan: Flexible Beats Perfect
Missed a workout, stress, a cold or a holiday? The 3 golden rules of replanning, clear answers for the 4 most common disruptions — and why one third of the volume holds your fitness.
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Homemade Sports Drink: 3 Recipes That Work
Isotonic from 20 cents per litre: base iso from juice and salt, a high-carb mix at 80 g carbs/l and lemon-honey — plus the amounts that matter (60–80 g carbs, 400–800 mg sodium) and the 5 most common mixing mistakes.
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Off-Season Training: How to Come Back Stronger
A 4–8 week reset after your last race: a real break, unstructured active recovery, a foundation rebuild with strength and technique — and the 5 most common off-season mistakes.
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Sub-3-Hour Marathon: Pace, Training and Race Tactics
4:16/km over 26.2 miles: form check (10K 38 min, half 1:25–1:27), the 50–62-mile training week, marathon-pace blocks in the long run, fueling at 90–100 g carbs/h — and even-pace discipline from km 30.
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When to Replace Running Shoes: How to Know a Pair Is Done
A running shoe lasts 500 to 800 kilometres — but the cushioning dies before the outsole. 7 wear signals to check yourself and how to make shoes last longer.
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Running by Pace or Heart Rate: Which Is Better?
Pace shows the result, heart rate shows the cost. When each approach works, where the limits are — and how to combine both intelligently.
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Cooper Test: How to Run It & Read Your VO2max
How to perform and interpret the 12-minute run: the VO2max formula, reference values by age — and the five most common mistakes.
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Alcohol and Endurance Training: Effects on Performance
How ethanol slows recovery, sleep and glycogen stores, at which dose it becomes performance-relevant — and 6 practical rules for enjoyment without performance loss.
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Compression Gear for Running: What It Really Does
What research says about performance, muscle soreness and recovery — and when compression socks are actually worth wearing.
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Stress Fractures in Runners: Signs & Comeback
Pinpoint tenderness, the hop test, the X-ray trap: how to spot a stress fracture early — and return safely with the 4-phase comeback plan.
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Strength Training for Cyclists: More Watts at the Pedal
Heavy strength training improves cycling economy by 2–8%: the five core exercises, session structure and how to periodise lifting across the season.
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Barefoot Running: Benefits, Risks and Safe Transition
What barefoot running changes anatomically, what the evidence really shows — and the 8-week protocol for a safe transition without stress fractures.
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Build Your Own Training Plan: A 7-Step Guide
Define the goal, test your fitness, periodise, structure the week, distribute intensity and adjust smartly — the complete guide plus the 5 most common mistakes.
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Night Running Safety: Visibility, Gear and Route Choice
360-degree reflectors, a 200–400 lumen headlamp, safe routes and 7 behavioural rules — how to stay accident-free through the dark season.
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Muscle Cramps While Running: Causes & Prevention
Neuromuscular fatigue instead of the magnesium myth: what research knows about cramps, the five risk factors, effective prevention and first aid mid-race.
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How Often Should You Run per Week? Choosing the Right Frequency
2, 3, 4 or 6 sessions? Frequency by level and goal, the 48-hour rule, sample weeks for 3–5 runs and the warning signs that more training is hurting you.
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Corporate Run Training: From Zero to Race Day in 8 Weeks
An 8-week plan with 2–3 short sessions per week, the 5 most common mistakes and race-day tactics for 5–10K — run your company race with confidence, even without running experience.
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Sub-5-Hour Marathon: Training Plan & Race Strategy
7:07/km for 42.2 km: fitness check, the 35–50 km training week, long run rules, the run-walk tactic, fueling and the pacing strategy that gets you under five hours.
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Running in the Rain: 9 Rules for Wet-Weather Training
Why rain does not make you sick, which clothing actually works, how to avoid slipping hazards — and why rainy runs are concrete race preparation.
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Downhill Running: Technique & Training for Fast Descents
Why descents wreck your quads, the 5 technique levers for fast downhill running and the interval protocol for toughening up — including race strategy for hilly courses.
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7 Common Training Mistakes in Endurance Sports
Easy sessions too fast, volume spikes, missing deload weeks, no taper: the seven patterns that hold back almost every training plan — and exactly how to avoid each of them.
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High-Carb Fueling: 90–120 g of Carbohydrates per Hour
Why the pros take in 90–120 g/h, how the glucose-fructose mix breaks the 60-gram ceiling and how to train your gut in eight weeks — with a race-day protocol.
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Training Twice a Day: When Two-a-Days Make Sense
From 8–10 hours of weekly volume, splitting into two sessions can build more fitness than one long workout — as long as only one is hard. Rules, a sample week and the typical mistakes.
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Cycling Cadence: Find Your Optimal RPM
Why 85–95 rpm suits most riders, how to find your optimal cadence with a self-test and train it with 4 proven drills — including a gearing guide for climbs.
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Plantar Fasciitis in Runners: Causes, Exercises, Return
Why the sole of your foot hurts, the 3 most effective exercises (Rathleff study), the traffic-light rule for keeping running and the 4-stage plan back to training.
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Carbon-Plated Running Shoes: Do They Really Work?
2 to 4 percent better running economy — but not equally for everyone. The research, the World Athletics rules, a worked example for your goal time and buying criteria beyond the marketing.
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Running Gait Analysis: What It Really Shows
Treadmill video, pressure plates, 3D markers: what a gait analysis really shows, what it cannot do (injury prediction, the pronation myth), who benefits — and how to check your form yourself.
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Progression Run Training: Pacing, Workouts & Benefits
Start slow, finish fast: why progression runs train glycogen management, race pace under fatigue and mental strength in a single session — with 5 workouts from 10K to marathon.
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Achilles Tendon Pain from Running: Causes & Treatment
Why load spikes overload the tendon, how the Alfredson protocol works, and what the pain-monitoring model says about continuing to run.
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How to Plan a Running Route: Loops, Elevation & Safety
Loop vs. point-to-point, 100 m of climbing = 1 flat kilometre, surface mix and safety basics: how to build running routes that match your training goal.
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GPS Running Watch: 7 Buying Criteria That Matter
Dual-band GPS, battery life, optical HR vs. chest strap, price tiers: the 7 criteria that actually decide which running watch to buy — and when you don't need one at all.
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MAF Method: Run Slower to Get Faster
The 180 Formula for your MAF heart rate, the MAF test as a progress check and a realistic 12-week start — plus the 5 most common mistakes in low heart rate training.
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Return to Running After Injury: A Safe Comeback Plan
4 clearance criteria instead of a calendar date, a 6-week run-walk return plan, the pain traffic light for every run — and the 5 most common comeback mistakes that trigger relapses.
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Race Season Planning: Time Multiple Races Right
How to stack A-, B- and C-races, plan two to three peaks with periodization and tapering — including a spring/autumn example season and the 5 most common mistakes.
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Post-Workout Nutrition: What Actually Matters
Recovery nutrition in concrete numbers: 1.0–1.2 g/kg carbs, 0.3 g/kg protein, 125–150 % fluid replacement — when the anabolic window really matters, and the 6 most common mistakes.
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Runner's Knee (ITBS): Causes, Treatment, Recovery
Pain on the outside of the knee? Learn how to recognize IT band syndrome, treat the actual cause — the hip — and return with a staged plan and 4 effective exercises.
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Sauna After Training: When Heat Helps, When It Hurts
Plasma volume, heat adaptation, heat shock proteins: what the sauna really does for endurance athletes — with protocol, timing and the situations where you should skip it.
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Gut Training: 90 g Carbs per Hour
Train the gut: how to teach your digestive system to absorb 60–90 g of carbs per hour in 4 weeks — protocol, transporter physiology and practical tips for marathon and triathlon.
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Interval Training Cycling: HIIT for a Higher FTP
The most effective HIIT formats from 30/15 to 5×8, the right dosage of two hard sessions per week — and why the recovery makes the training.
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Increase Training Volume Safely: The 10% Rule Myth
Why the 10% rule is a myth and how to grow your weekly volume in a controlled way with 3+1 weeks, ACWR and clear warning signs — for running, cycling and triathlon.
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Shin Splints in Runners: Causes, Treatment & Prevention
Shin pain when running: how to recognize shin splints (medial tibial stress syndrome), treat them correctly and return to training in 4 stages — plus the 5 most effective prevention levers.
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Sprint Triathlon Training Plan: 8 Weeks to Race Day
750 m swim, 20 km bike, 5 km run: the complete 8-week plan on 4–6 hours per week — wave structure, key sessions, example week and race-day strategy.
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Plyometrics for Runners: Power & Running Economy
Jump training improves running economy by 2–8%: the key exercises, correct dosage in ground contacts and how to fit it into your weekly plan.
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Concurrent Training: Strength Meets Endurance
Does lifting sabotage endurance? What the interference effect really means — five rules on timing, session order and nutrition, plus a practice week.
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Olympic Distance Triathlon: Training Plan & Pacing
1.5 km swim, 40 km bike, 10 km run: weekly structure, three key sessions, pacing references and the five most common mistakes.
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Polarized Training: Beyond the 80/20 Rule
Seiler's world-class model: 80% easy, 20% truly hard, the middle nearly eliminated — the research, a practice week and the five most common mistakes.
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Run-Walk Method: Faster to the Finish with Walk Breaks
Why planned walk breaks get beginners running and marathon runners to the finish faster than continuous running — with interval table and race-day tactics.
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Side Stitch When Running: Causes and Quick Relief
Why your side stabs (peritoneum, not diaphragm), 5 immediate fixes for the acute case — and the four levers that prevent side stitches for good.
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Supplements for Endurance Athletes: What Actually Works
Caffeine, creatine, nitrate, beta-alanine — the few supplements with real evidence, their dosages, and why the rest of the shelf is mostly wasted money.
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Improve Running Economy: 6 Training Levers
Why economy decides race performance alongside VO2max and threshold — and which six levers from plyometrics to cadence measurably save oxygen.
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Cycle-Synced Training: How Women Can Train Smarter
Estrogen and progesterone affect strength, recovery and injury risk — what the evidence really says and how to use every cycle phase wisely.
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Triathlon Gear for Beginners: What You Really Need
Wetsuit, bike, helmet, shoes: what you actually need for your first triathlon and what you can skip — with a budget breakdown from 100 to 2,000 €.
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Race Time Prediction: What Finish Time Is Realistic?
Riegel formula, critical speed and test races: how to estimate a realistic goal time for 10K, half marathon and marathon — with worked examples.
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Zone 2 Training: Why Slow Running Makes You Faster
How to find your zone 2 heart rate, what happens in your body, how much volume you need weekly — and the five mistakes that ruin your base training.
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CTL, ATL and TSB: Understanding the Performance Curve
Fitness minus fatigue equals form: how CTL, ATL and TSB work, which TSB values are ideal on race day — and the four most common mistakes when reading the curve.
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Time Trial Training: Pacing, Position and Power Strategy
Raise your threshold power, pace evenly and optimise your aero position: how time trial training works — with four concrete workouts and the five most common mistakes.
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Sub-3:30 Marathon: Pace, Training and Race Strategy
4:59/km for 42.2 km: fitness check (10K in 45 min, half in 1:38–1:40), the 70–90 km training week, marathon-pace blocks in the long run, fueling at 80–90 g carbs/h — and even-pace strategy after km 30.
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Supercompensation: Why Rest Makes You Faster
Stimulus, fatigue, recovery, adaptation: the four phases of supercompensation, the right timing (24–72 h) and the markers that reveal your adaptation window.
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Running Drills: The 8 Key Drills for Better Technique
High knees, butt kicks, skips, strides & co. — how running drills improve your running economy and how to dose them correctly.
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Endurance Training Over 40: What Actually Changes
What really changes after 40 — recovery, VO2max, muscle mass — and how to adapt your training smartly instead of scaling back.
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Sub-2-Hour Half Marathon: The Realistic Plan for Breaking Two Hours
5:41/km over 21.1 km: self-assessment, three key sessions, a 12-week build-up and the race-day pacing strategy.
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What to Eat Before Running: What, When, How Much
The three timing windows, the best foods, concrete gram targets — and what to skip before a run.
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Half Ironman Training: Structured Preparation for Your 70.3
Weekly volume, key brick sessions, race-pace work on the bike and fueling rehearsal — the complete roadmap for the middle distance.
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Running Power: What the Watts on Your Wrist Really Mean
What wrist-based watts actually measure, how to determine your Critical Power, and when power beats heart rate or pace.
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Cardiac Drift in Running: Why Your Heart Rate Rises
Why heart rate climbs at a steady pace, the three causes behind it and how the 5% rule turns drift into a free aerobic fitness test.
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Morning vs. Evening Training: What Science Says
Core temperature, hormones, sleep: why time of day measurably affects your training — with clear recommendations for running, cycling and triathlon.
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HYROX Training: Preparation & Training Plan
8 km of running, 8 stations: the demand profile, the three training building blocks (base, strength, hybrid), a sample week and the pacing strategy that works on race day.
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Resting Heart Rate: What Your Morning Pulse Reveals
Normal values by age, the +5 rule as a fatigue warning sign and the right measurement routine — how to steer your training with your morning pulse.
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Core Training for Runners, Cyclists & Triathletes
Why a strong core translates into performance: 7 exercises with dosage, a 15-minute session for everyday life, progression — and the five most common core training mistakes.
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Ultramarathon Training: From Marathon to Ultra
Volume over speed, back-to-back long runs, run-walk strategy and fueling past hour three: what really changes beyond 26.2 miles — and how to structure your first 50K build.
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Cycling Aerodynamics: Free Watts from Position and Gear
The rider creates 70–80% of total drag: position first (free), then helmet and clothing, then handlebar and wheels — with watt numbers, a priority list, field tests without a wind tunnel and common mistakes.
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Foam Rolling for Runners: What It Really Does
No stuck fascia, no miracles — but proven effects on soreness and mobility. Correct technique, the key regions, timing and the five most common mistakes.
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Critical Speed Running: Test, Training & Pacing
Critical speed is the fastest pace you can hold for 30–60 minutes. How to measure it with the 3-minute test, train at it, and pace your races from it.
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Gravel Training: How to Prepare for Your First Race
Gravel races demand 4–8 hours of endurance on loose terrain. How to structure base training, sweet spot work and long rides with race simulation for your first gravel race.
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RPE Scale: Training by Feel for Endurance Athletes
Rating of Perceived Exertion explained: the 1-to-10 scale, mapping to training zones, session-RPE for tracking load without tech — and why your feel sometimes beats heart rate and power.
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The Recovery Run: Why Running Slow Makes You Faster
Zone 1, 20–45 minutes, the day after every hard session: why the slowest run in your plan speeds up recovery and builds your aerobic base — plus the 5 most common dosing mistakes.
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Road Cycling for Beginners: Training & Technique
2–3 rides per week, 80 % easy base riding, cadence 85–95 and riding position as the key lever: the complete guide to your first road cycling season — without the classic beginner mistakes.
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Acute:Chronic Workload Ratio: Manage Training Load
The ACWR explained simply: calculating it with sRPE or TSS, the sweet spot of 0.8–1.3, and why it makes the 10-per-cent rule obsolete.
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Fasted Running: Smart Tool or Risk?
Running before breakfast: what happens in the body, what research really says about fat metabolism and weight loss — and the clear rules (Zone 1–2, max. 75 minutes, eat afterwards).
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Sub-4-Hour Marathon: Fitness Check, Training Plan and Race Strategy
5:41/km for 42.2 km: the fitness you need (10K and half marathon benchmarks), a 60 km training week, long run rules, fueling at 60–90 g carbs/h — and the pacing strategy after km 30.
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Sweet Spot Training: Get Faster on the Bike
Why 88–94% of FTP delivers the most adaptation per hour: the 3 best workouts, a sample week, pacing without a power meter — and the 5 most common mistakes.
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Running for Weight Loss: What Actually Works
Why the scale often refuses to move despite training: calorie balance, the right intensity, the real afterburn effect, keeping muscle — and the 5 most common mistakes.
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Vegan Diet for Endurance Athletes: How to Do It Right
The six critical nutrients, 1.6–1.8 g of protein per kilo, B12 as a mandatory supplement and smart iron absorption — plus a complete training day on the plate.
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Cycling Climbing Technique: Cadence & Pacing Uphill
Watts per kilo over brute force: seated vs standing, the right cadence, pacing at 90–95% FTP, proper gearing and the three most effective climbing sessions.
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Training Camp: Planning, Load and Common Mistakes
The 20-to-30-percent volume rule, the ideal camp duration, recovery as the real programme — and why the week after decides success or failure.
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Exercising with a Cold: Train or Rest?
The neck check as a quick test, the myocarditis risk of training through infections, rest guidelines after fever — and a 3-step return protocol.
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Road Race Tactics: Ride Smarter, Finish Stronger
Drafting saves 25–40% of your energy: positioning in the peloton, timing hill sprints, judging breakaways and setting up the sprint — with numbers instead of gut feeling.
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Yoga for Runners: Mobility, Recovery & Strength
6 poses for hip flexors, glutes and hamstrings, a ready 15-minute routine for rest days — and why yoga never sits directly before hard sessions.
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Mobility Training for Runners: A Practical Guide
Hips, ankles, thoracic spine: why these three areas decide stride length and injury risk — with a 10-minute routine and dosing guidelines.
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5k Training Plan: Break 25 Minutes in 8 Weeks
From 26–28 minutes to sub-25: 3 phases, VO2max intervals, race-pace blocks, pace chart and the pacing strategy for race day.
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Iron Deficiency in Endurance Athletes: Signs & Fixes
Tired despite enough sleep, heart rate too high? Iron deficiency is common in runners and triathletes — ferritin targets, diet, and sensible supplementation.
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Cross-Training for Runners: Fitness Without Extra Miles
Cycling, swimming, aqua jogging: more aerobic volume without more impact stress — which sports are worth it and how to build them into your plan.
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Ice Bath After Training: What Cold Therapy Really Does
10–15 °C, 5–15 minutes: what the science says about cold water immersion, when an ice bath helps — and when it blunts your training adaptations.
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Duathlon Training for Beginners: Run–Bike–Run
Distances, brick workouts, a sample week and race tactics: how to master your first duathlon — including the physiology of the second run.
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Open Water Swimming: Tips for Triathletes
Sighting every 6–8 strokes, mass start tactics, wetsuit fit and wave strategy: the techniques that make you faster and calmer in open water.
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Lactate Test: Find Your Anaerobic Threshold
Step test in the lab or field test on the track: how to find your anaerobic threshold, read the lactate curve correctly and turn it into reliable training zones.
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Winter Running: 7 Rules for Cold-Weather Training
Cold is not a ban on training but a dosing problem: layering, an extended warm-up, black-ice strategy and hydration — how to train safely from November to March.
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Treadmill Training: How to Use Indoor Running Right
What the research says about the 1% incline rule, the three best indoor workouts from threshold to hill simulation, pace translation to outdoor running — and the 5 mistakes that make treadmill training worthless.
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Running for Beginners: 8 Weeks to 30 Minutes
The complete run-walk plan from the sofa to 30 minutes of continuous running: talk test instead of ambition, 3 sessions per week, the 6 most common mistakes — and what changes inside your body.
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Training Plateau: 6 Ways to Break Through the Standstill
Why performance stagnates, how to tell a plateau from overtraining — and six strategies that actually break the standstill: new stimuli, volume, periodisation, deload, strength and sleep.
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Training Periodization: How to Plan Your Season Right
Macro, meso and micro cycles explained simply: the four phases of a season, linear vs. block periodization, the 3:1 rule with deload weeks — and the most common mistakes.
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Trail Running for Beginners: Your Guide to Off-Road Running
Shoes, technique, training structure and safety: 7 practical tips for your first kilometres off the road — including a 6-week plan and heart-rate pacing instead of splits.
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Muscle Soreness (DOMS): What Actually Helps — and What Is Myth
DOMS is caused by eccentric loading, not lactic acid: the real cause, the three triggers, what is proven to help — and the clear rules for training with sore muscles.
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Altitude Training: Why Elevation Boosts Endurance
Hb mass, EPO, Live High – Train Low: how altitude training works physiologically, who it is worth it for, what the protocol looks like — and why the altitude mask is no shortcut.
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Breathing While Running: Technique, Rhythm & Side Stitches
Up to 15 % of your oxygen goes into breathing work at fast paces: diaphragmatic breathing, the 3:2 rhythm, instant relief for side stitches and breathing muscle training in five minutes a day.
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Caffeine in Endurance Sports: Dosage, Timing, Effects
2–4 % more performance from the most researched legal performance aid: how to dose 3–6 mg/kg correctly, time it before and during races, and avoid the common pitfalls.
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Brick Workouts in Triathlon: Master the Bike-to-Run
Why back-to-back bike-run sessions are the most specific workout in triathlon: structure, frequency, pacing and the five most common mistakes.
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Ironman Training: How to Prepare for the Long Distance
9–12 months, 9–16 hours per week, brick sessions and fueling practice: how to structure your preparation for the 3.8 km swim, 180 km bike and marathon.
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Fat Metabolism Training: How to Train Fat Burning
Why your fat metabolism decides the marathon, the 5 most effective methods, the right heart rate — and why radical low-carb backfires.
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Bike Fit: The Right Position on Your Road Bike
Saddle height via the 0.883 formula, reach and drop, cleats under the ball of the foot: set up your bike correctly yourself — and when a pro fit pays off.
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HRV in Training: Using Heart Rate Variability Right
What HRV really tells you, how to measure it cleanly, and why baseline and trend matter more than the daily value — with practical steering rules.
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Running in the Heat: 7 Rules for Summer Training
Why your pulse climbs 15 beats at 30 °C: cardiac drift, acclimatisation in 10–14 days, pace correction and sodium — the 7 rules for safe heat training.
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Base Training: How to Build Your Aerobic Base
Why 80% of your training should be easy: dosing Zone 1–2 precisely (60–75% max HR, talk test), weekly structure with wave logic — and the 5 mistakes that stall your base.
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The Long Run: How Long, How Slow and How Often?
The week's most important session, dosed correctly: 20–30% of weekly volume, 65–75% of max heart rate, wave logic with deload weeks — plus gut training and the 5 most common mistakes.
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Fartlek Training: Speed Play Without Stopwatch Stress
Pace changes by feel instead of rigid intervals: 6 practical fartlek workouts from lamppost sessions to the marathon fartlek, guided by feel and heart rate.
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Race Day Checklist: Nothing Forgotten on Race Day
From 48 hours out to the start line: gear, breakfast timing, warm-up and the 7 most common race day mistakes — the complete checklist for running and triathlon.
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The Deload Week: Why Rest Makes You Stronger
The 3:1 rhythm, 40–50% less volume, a concrete example week: how to schedule recovery weeks — and how to spot the signs that you need one.
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Detraining: How Fast You Lose Fitness During a Break
VO2max drops 4–7 % after two weeks, blood volume within days: the detraining timeline, the rules for illness and injury — and the dosed comeback.
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Interval Training for Runners: 5 Formats That Work
Which interval formats actually make you faster: dosing pace, recovery and frequency correctly — from 200-metre sprints to 2000-metre repetitions, plus a sample week.
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FTP Test and Power Training: Cycling Zones Explained
How to measure your functional threshold power, set the seven power zones and train on the bike with precision instead of feel.
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GDPR and Fitness Apps: Who Sees Your Health Data?
What fitness apps really collect, where the data flows, which rights the GDPR gives you — and the checklist for privacy-friendly apps.
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Foot Strike: Forefoot, Midfoot or Heel Strike — Which Is Right?
What the research says about the three strike patterns, why overstriding is the real enemy — and how a clean 8-week transition works.
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Protein for Endurance Athletes: How Much and When?
How many grams per kilogram you really need, why distribution across the day beats the anabolic window — and the best food sources.
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Electrolytes for Running: Sodium, Potassium and Magnesium
How much sodium you really lose per hour, why magnesium against cramps is a myth, and which sources are worth it when.
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Indoor Trainer Training: Structured Winter Workouts
Why indoor sessions are more effective per minute, the 6 best workouts from Z2 to VO2max, the right setup — and the 5 most common trainer mistakes.
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10k Training Plan: Sub-50 in 8 Weeks
From 52–55 minutes to sub-50: 3 phases, VO2max intervals, threshold runs, race-pace blocks, pace chart and the pacing strategy for race day.
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Marathon Training Plan for Beginners: 20 Weeks
From 10k runner to marathon finisher: 4 phases, long runs up to 20 miles, marathon-pace blocks, fueling strategy and the 7 most common rookie mistakes.
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AI Training Plan vs. Traditional Plan: Which Is Better?
Static versus adaptive: adjusting for illness and busy weeks, costs from 0 to 300 euros a month, overload protection — an honest comparison of both approaches and who benefits from which.
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VO2max Training: Raise Your Maximal Oxygen Uptake
What VO2max tells you, which intervals are proven to raise it (4x4, 30/15, 5x3) and how often intense sessions make sense — plus field tests without a lab.
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Running Injury Prevention: The 5 Most Common Injuries
Runner's knee, shin splints, Achilles tendinopathy, plantar fasciitis, stress fracture: causes and early signs of the five most common running injuries — and the five measures that actually prevent them.
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T1 and T2: Transitions — the Fourth Discipline of Triathlon
Two to three minutes for free without a single extra watt: the complete T1 and T2 sequences, the proven setup, flying mounts, transition training and the five most common mistakes.
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Triathlon Swimming: Technique Tips for Beginners
Body position, breathing, kick, arm stroke and sighting: the five technique building blocks for beginners — plus session structure, the move to open water and the six most common mistakes.
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Half Marathon Training Plan: 12 Weeks to 13.1 Miles
The complete 12-week build in 3 phases: base, threshold work, race-specific sessions and tapering — with weekly structure, pace targets for every goal time and the 6 most common mistakes.
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Hitting the Wall: Why Marathoners Bonk and How to Avoid It
Why glycogen stores run empty around mile 18: the physiology of the wall, the three counter-strategies pacing, fueling and training — and the emergency protocol if it hits anyway.
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Mental Race Preparation: 7 Proven Techniques
Visualization, the A-B-C goal system, rituals and if-then contingency plans: the 7 most effective mental techniques to deliver your full fitness on race day.
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Buying Running Shoes: 8 Criteria That Actually Matter
Fit, heel drop, weight, lifespan: the eight criteria for the right running shoe — plus the pronation myth, the five most expensive mistakes and when carbon pays off.
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Carb Loading Before a Marathon: The Right Protocol
10–12 g of carbs per kg in the final 36–48 hours: the modern protocol without a depletion phase, a full sample day on the plate and the five most common mistakes.
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Hydration for Runners: How Much Water Do You Really Need?
Measure your sweat rate, 400–800 ml per hour, sodium beyond 90 minutes: the practical drinking plan for training and race day — and why too much water is riskier than too little.
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Marathon Pacing Strategy: Negative Splits vs. Even Pace
What finisher data shows: even pace with a slight negative trend beats the fast start — the pacing plan from kilometer 1 to 42, the five most common mistakes and the role of fueling.
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Overtraining: 10 Warning Signs to Take Seriously
Resting heart rate, HRV, performance decline: the 10 most important overtraining warning signs, the three typical causes and the 2-week reset protocol.
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Running Warm-Up: 5 Minutes That Change Everything
Why cold muscles cost performance, the 5-minute routine before easy runs and the long protocol before intervals and race day.
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Strength Training for Runners: More Power, Fewer Injuries
2–8% better running economy from two short sessions a week: the 5 key exercises, the right dosing and how to place lifting in your running plan.
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Running Cadence: The 180 SPM Myth and Reality
Where the 180 really comes from, what studies show about cadence and joint loading, and how to find your optimal stride rate — without chasing a metronome.
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Stretching for Runners: When Dynamic, When Static
Static before a run costs up to 5% performance, dynamic warms you up properly: what the research shows, the 5-minute routine and the 6 key stretches.
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Improve Running Form: 7 Tips for Better Economy
Cadence, posture, foot strike, running drills: the 7 most effective building blocks for better running economy — get faster without adding training load.
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Transporting a Road Bike: Car, Train & Plane
Hitch rack vs roof rack, bikes on trains, hard case packing for flights: the three weak points, the packing checklist and the 30 minutes after arrival.
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Hill Training: Why Uphill Running Makes You Faster
Strength and speed work in one, without the pounding: the 5 most effective hill workouts, proper uphill form and the right weekly dosage.
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Sleep and Endurance Performance: The Free Booster
8–10 hours instead of 7: what happens in deep sleep and REM, what the Stanford studies show and 7 tips for better sleep — the underestimated performance lever.
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Threshold Training: Speed Without Overload
How to determine your anaerobic threshold with a field test, the four most effective workout formats and the right weekly dosage — speed work that builds you up instead of wearing you down.
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Heart Rate Zones: Which Pulse for Which Workout
Field test instead of 220-minus-age, the Karvonen formula, cardiac drift: how to set your five zones correctly — and avoid the five most common HR training mistakes.
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Marathon Training Plan: 12 Weeks to Race Day
The compact marathon build: three phases, long runs up to 32 km, marathon pace inside the long run, a sample week and pace targets for 3:30 to 5:00 hours.
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Marathon Training Plan: 16 Weeks to the Finish
Four phases, long runs from 14 to 32 km, 80/20 intensity: the complete build from first step to finisher shirt — with a sample week and the most common mistakes.
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Triathlon Training Plan for Beginners
Three sports, one plan: how to fit swim, bike and run into one week — with brick sessions, a sample week and minimal gear.
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Gran Fondo Training: Your Plan for the First Race
4 to 8 hours in the saddle: weekly structure, sweet-spot work, climbing training and on-bike nutrition — arrive at the start line well prepared.
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TSS (Training Stress Score) Explained
One number for every session: what TSS measures, how fitness (CTL), fatigue (ATL) and form (TSB) relate — and how to steer your training load with it.
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Recovery in Endurance Sports: Why Rest Is Your Real Training
Supercompensation, sleep as the biggest lever, overtraining warning signs: how to plan rest so you get faster instead of more tired.
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80/20 Training: Why Running Slowly Makes You Faster
80% easy, 20% intense — the principle behind world-class training plans. What the research says and how to put it into practice.
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Marathon Fueling: How Many Carbs You Really Need
60 to 90 grams per hour — many know the number, but execution often fails. Includes an hourly plan for a 3-hour marathon.
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Tapering: The Final 14 Days Before Your Race
Less volume, same intensity: how to build form in the last two weeks instead of losing fitness — and which mistakes to avoid.
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