Every year I hear the same thing from age group athletes after a race. “I don’t get it. I trained so hard.” They did the long rides. They hit the intervals. They showed up consistently. And yet somewhere around 25 to 32 km into the marathon, the wheels completely came off. The pace drops. The stride shortens. The heart rate climbs. What was supposed to be a strong finish turns into survival. This is not about toughness. It is rarely about motivation. It is almost always physi

One of the most common mistakes new runners make is increasing their mileage too quickly. They begin running, see rapid improvements in fitness, and assume the solution is simply to run more. They see experienced runners logging 80, 100, or even 160 kilometers per week and believe that more mileage is the direct path to better performance. They aren’t wrong in principle. Higher mileage is one of the most powerful drivers of endurance performance. But they’re missing one criti

A lot of endurance athletes struggle with sleep and immediately look to stress, caffeine, screens, or training load. All of those matter. But one of the most overlooked contributors to poor sleep in endurance athletes is simply not eating enough. Sleep is not passive. It is an active recovery process that requires energy. When energy intake is consistently too low, the body does not prioritize deep recovery. Instead, it shifts toward survival. Training is a stress. Fuel is th

In triathlon, you will hear one message repeated constantly. Go easy. Build the base. Log more miles. While aerobic volume absolutely matters, there is a reality most age group triathletes face that cannot be ignored. You do not have unlimited time. Between work, family, stress, and life, most triathletes are working with a finite number of training hours each week. When time is limited, how you use those hours becomes just as important as how many hours you train. That is wh

In the last few years, double threshold days have become a major talking point in endurance sport especially after the rise of Norwegian athletes dominating triathlon and middle-distance running. Two sessions in one day, both at controlled medium-to-high intensity (usually around 2.0 to 3.5 mmol/L lactate). The idea is simple: by splitting the same work into two manageable sessions, athletes can accumulate more high-quality intensity across a week without destroying themselve

Every now and then a study drops that makes people rethink what they think they know about training. I came across this one about a week ago and found it super interesting This one’s a perfect example. A massive “big data” study looked at 120,000 runners and 150,000 marathons using STRAVA data. Basically, they analyzed what people were actually doing in training leading into their races not what they said they were doing. The results? They found that faster marathoners d

Personalizing race fueling without a lab (and without wrecking your gut) The gold standard to find your peak exogenous glucose oxidation...

For trained amateurs, Fatmax ≈ ~60–70% of FTP or ~65–75% HRmax , typically landing near ~72% HRmax and below VT1 . That tracks with a...

When most triathletes think about heat training, the image that comes to mind is riding indoors with extra layers, sweating buckets, and...

This is a topic that I have found extreamly interested in this past year as I think when most triathletes think about hydration, they...

If you’re an age-group triathlete, you’ve probably noticed how much harder it feels to hit your numbers in the heat. Research shows that...

2024 Gulf Coast 70.3 In recent years, Zone 2 training has become the hot buzzword in endurance sport. Scroll through YouTube or...

In the world of endurance training, long intervals like 4x5 minutes at VO₂max pace have long been the go-to method for improving...

The final 14 days before an Ironman are not about building fitness. Any training you do at this point will not make you stronger, but it...

In endurance sports, there’s a deeply ingrained belief that more training equals better results. Many age group athletes look at...

Aero Testing - Ero Sport, OC California If you're into endurance training, knowing key physiological markers can really boost your...

In IRONMAN triathlon, consistency and timing are everything . The temptation to stay at peak fitness year-round or race your absolute...

As a triathlete passionate about my Ironman journey, I've discovered that finding the right balance between indoor and outdoor workouts...

As a triathletes, pushing your body to its limits is part of the sport. Especially at the elite level. But to stay consistent and reach...

In the world of triathlon, performance is often compared to crafting a sword. There are two essential phases: forging and sharpening ....