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The Medication Check Update: What Tramadol Means for Your Race Plans
Your prescription can change your eligibility to race. You might check your shoes, bike and registration weeks before an event without checking your medication. Yet a legitimate prescription can create an anti-doping problem, even when you take it exactly as your clinician directs. If you compete under World Anti-Doping Agency (WADA) rules, you need to…
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Find Your Swim Training Pace With a 400/200 Test
You need a swim pace you can actually repeat. If you cycle or run with power, pace, or heart-rate targets, you probably notice the contrast in the pool. You start a set at “moderate effort,” chase the swimmer beside you, then struggle through the final repeats. Without a useful pace reference, you can turn an…
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The 30/15 Micro-Interval Session for More Repeatable Cycling Power
You can train hard without turning every interval into a sprint. When you tackle repeated attacks or a fast, rolling road race, you rarely get a generous recovery between efforts. You push hard, ease briefly, then push again before your breathing settles. With 30/15 micro-intervals, you practice that rhythm through 30 seconds of hard pedaling…
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When Training Fatigue Isn’t Training Fatigue: A Smarter Way to Investigate the Dip
A missed interval session is rarely a medical mystery. But when easy runs feel hard for weeks, motivation disappears, and performance keeps sliding despite extra rest, “I must be overtrained” is only one possible explanation. Endurance athletes often try to solve persistent fatigue by changing the training plan. Sometimes that works. Sometimes the real problem…
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The Relaxed Recovery Swim: Fix Your Freestyle Arm Path Before It Costs You Speed
A freestyle stroke can feel strong in the water and still waste more energy than it should. Often, the problem is not the pull. It is what happens between strokes: a tense recovery, a wide swinging arm, or a hand that crosses the centre line as it re-enters the water. These small errors add up…
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The Return-to-Training Update: How Endurance Athletes Should Come Back After Illness
A missed workout is frustrating. A rushed return from illness can cost you much more. For endurance athletes, the difficult question is rarely whether to train while feeling clearly unwell. The harder decision comes a few days later, when the fever has gone, the cough is improving, and the urge to “get back on track”…
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The Tapering Update: Why Less Training Works Best When You Keep Some Speed
Race week creates a strange temptation: the closer the event gets, the more urgent every workout can feel. Missed a session? Add a few miles. Feeling good? Squeeze in one last hard effort. Feeling nervous? Train until the nerves disappear. The modern taper points in the opposite direction. The goal is not to become fitter…
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The Iron Status Update Endurance Athletes Should Not Ignore
You can be training consistently, sleeping reasonably well, and eating enough to finish your long runs—yet still feel as if your fitness has disappeared. Easy runs become strangely hard. Your usual pace costs more effort. Hills feel steeper, recovery takes longer, and high-intensity work falls apart early. Iron deficiency is one possible explanation, especially for…
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Recovery Metrics Without the Panic: How to Use HRV, Resting Heart Rate, and Sleep Data in Training
A low HRV score can make a healthy athlete question the entire training plan. A higher-than-usual resting heart rate can turn an easy morning into a search for symptoms. Wearables provide useful information, but they also create a common problem: treating one imperfect measurement as a final verdict. Recovery metrics work best as trend detectors,…
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The Strength Training Update Endurance Athletes Should Act On
Strength training has moved from the margins of endurance sport to a central part of performance planning. The change is not simply that runners, cyclists, and triathletes are lifting more. The bigger update is that endurance athletes are becoming more deliberate about how they lift. Random circuits, high-repetition burnouts, and “functional” exercises that leave you…
