Category: Updates

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…

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”…

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…

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…

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…

You can hit your training targets, eat well, and follow a sensible recovery plan—then quietly give away performance by sleeping at different times every night. For endurance athletes, sleep is no longer just a question of whether you got enough hours. The more useful update is that sleep timing and consistency deserve attention alongside total…

Many endurance athletes still treat race fueling as a simple calculation: buy a few gels, start taking them at a certain mile, and hope the plan works. That approach is increasingly outdated. The current thinking is more practical: carbohydrate intake is a performance skill. Your body needs to become comfortable processing fuel while you run,…

You can nail the workout, fuel it well, and still make the wrong call if the air is bad. For endurance athletes, air quality is not a background detail. It changes how hard your body works, how your lungs feel, how quickly you recover, and whether today’s session is worth doing outside at all. With…

The first hot workout of the season has a way of making every pace chart look suspicious. A run that felt smooth in April suddenly feels like threshold work. A bike interval that should be controlled turns ragged. A steady swim leaves you unusually flat for the rest of the day. It is tempting to…

The first warm block of the season has a way of exposing messy systems. Your long run uploads with a weird pace spike. Your bike computer still thinks you’re riding last year’s FTP. Your watch has three pairs of retired shoes in rotation. None of this ruins fitness, but it does make training harder to…