Periodization
28 articles
TrainingOctober 1, 2026 · 11 MIN
Two-a-Day Training for Endurance Athletes: When Doubles Drive Adaptation
Double-day training sessions with a 4-6 hour recovery gap can enhance glycogen depletion signaling and AMPK-driven mitochondrial biogenesis beyond single-session equivalents. Learn how to structure two-a-day workouts, fuel between sessions, and manage cumulative fatigue for endurance gains.
NutritionSeptember 29, 2026 · 11 MIN
Carb Periodization for VO2max Blocks: How to Fuel the Most Glycolytic Training You Do
VO2max intervals are 90-95% carbohydrate fueled at intensities above 90% HRmax. Daily carb needs during VO2max blocks reach 8-10 g/kg versus 5-7 g/kg on easy days. Strategic carb periodization — including pre-session loading, intra-session mouth rinse, and post-session glycogen replenishment — maximizes interval quality and adaptation.
TrainingSeptember 28, 2026 · 11 MIN
Polarized Training for Female Athletes: VO2max Adaptation and Menstrual Cycle Periodization
Female athletes show 8-12% VO2max improvement with polarized training versus 4-6% with threshold-heavy models. The 80/20 intensity distribution should shift across menstrual cycle phases — 85/15 in the luteal phase and 75/25 in the early follicular phase — to match hormonal fluctuations in exercise tolerance and fat oxidation.
TrainingSeptember 26, 2026 · 12 MIN
Optimizing VO2max Training Around the Menstrual Cycle: A Phase-by-Phase Guide
VO2max performance fluctuates 2-8% across the menstrual cycle, with the early follicular phase offering the best window for high-intensity intervals due to low progesterone and superior ventilatory efficiency. Programming VO2max sessions by cycle phase maximizes adaptation and minimizes wasted efforts.
RecoverySeptember 25, 2026 · 12 MIN
Post-Competition Recovery in Female Athletes: How Hormonal Profiles Change the Playbook
Female athlete recovery after competition is profoundly shaped by hormonal fluctuations across the menstrual cycle. Cortisol response can be 20-40% higher in the late luteal phase while estrogen provides anti-inflammatory protection that waxes and wanes, demanding phase-specific recovery protocols.
RecoverySeptember 23, 2026 · 12 MIN
Marathon Block Recovery: Managing Cumulative Fatigue in Peak Training
Peak marathon training blocks produce cumulative fatigue that reduces muscle glycogen by 25–40% across a training week and elevates cortisol by 20–35% above baseline. Strategic recovery protocols including glycogen supercompensation days, deload micro-cycles, and targeted sleep extension prevent the overreaching that derails 30% of marathon preparations.
RecoverySeptember 23, 2026 · 12 MIN
Strength Training Recovery for Concurrent Endurance Athletes
Concurrent strength and endurance training creates competing recovery demands that can reduce strength gains by 20–30% if recovery is mismanaged. Separating sessions by 6–8 hours, prioritizing post-strength protein timing, and periodizing strength volume inversely to endurance volume preserves adaptations in both domains.
HydrationSeptember 22, 2026 · 11 MIN
Female Athlete Hydration Periodization: Base Through Race Phase
Female athletes require hydration periodization that accounts for 15–20% sweat rate variation across menstrual cycle phases and training blocks. Adjusting fluid intake from 400–600 ml/hr in base phase to 700–1,000 ml/hr in peak and race phases prevents the performance decline caused by hormonal fluid shifts.
TrainingSeptember 18, 2026 · 11 MIN
Strength Training Periodization for Marathon Runners
Periodizing strength training across a 16–20 week marathon cycle requires four distinct phases: anatomical adaptation (3x12-15), maximum strength (3x5-6), power conversion (2x6-8 plus plyometrics), and taper maintenance (1x5). This progression builds injury resilience and running economy while avoiding interference with peak running volume.
RecoverySeptember 17, 2026 · 11 MIN
Ultra-Distance Recovery Periodization: A 3-Week Structural Rebuild Plan
Completing a 50-mile to 100-mile ultra inflicts deep physiological damage that requires a structured 3-week recovery periodization: week 1 for tissue repair and sleep restoration, week 2 for gentle progressive loading, and week 3 for return to structured training. Rushing this timeline increases injury risk by 35–45%.
TrainingSeptember 10, 2026 · 11 MIN
Ultra-Running Training: How to Build Your First 100K Plan
A structured 24-week 100K training plan builds weekly volume from 60km to a 120km peak week while incorporating back-to-back long runs of 40-50km. Learn the periodisation framework, vertical gain targets, taper protocol, and race-specific terrain strategies that separate finishers from DNFs.
RecoverySeptember 8, 2026 · 11 MIN
Recovery Between VO2 Max Sessions: Maximizing Training Adaptation
VO2max intervals require 48-72 hours of recovery to drive supercompensation. Learn HRV-guided readiness assessment, acute recovery protocols, and when adding a third weekly session helps versus hinders adaptation.
TrainingSeptember 6, 2026 · 12 MIN
Strength Training for Marathon Runners: A Race-Specific Gym Program
Marathon-specific strength training improves running economy by 2-8% and reduces injury risk by up to 50%. This periodized 16-week gym program covers exercises, sets, reps, and how to integrate strength with high-mileage weeks.
HydrationSeptember 4, 2026 · 11 MIN
Electrolyte Periodization Across Training Phases: Base, Build, Peak, and Race
Sodium needs increase by 20–40% during high-volume training blocks. Learn how to periodize your electrolyte intake across base building, intensity blocks, taper, and race day for optimal hydration and performance.
TrainingAugust 29, 2026 · 10 MIN
Training Around Your Menstrual Cycle: When to Push and When to Rest
Performance can vary by 5-15% across the menstrual cycle. Understanding the four phases — and what each one means for your training — lets you work with your biology instead of against it.
RecoveryAugust 24, 2026 · 11 MIN
Supercompensation: The Science of Timing Recovery for Peak Performance
Train too soon and you overtrain. Wait too long and you detrain. Supercompensation is the narrow window where your body has rebuilt beyond its previous capacity — and knowing when to hit it changes everything.
TrainingAugust 19, 2026 · 11 MIN
Concurrent Training: How to Combine Strength and Endurance Without the Interference Effect
The "interference effect" — where strength and endurance training blunt each other's adaptations — is real but manageable. Proper programming, timing, and nutrition can minimise interference and produce athletes who are both strong and aerobically fit.
TrainingAugust 15, 2026 · 9 MIN
Base Building: How to Build Aerobic Endurance Before Speed Work
Skipping the base phase is the most common training mistake in endurance sport. A proper 8–12 week aerobic base — 80% of runs at Zone 2 — builds the mitochondrial engine that makes speed work productive.
TrainingAugust 7, 2026 · 7 MIN
Triathlon Off-Season Training: How to Structure Your Winter for Maximum Gains
Athletes who do nothing in the off-season lose 8–10% of VO₂max within 4 weeks. Athletes who do everything get injured. The optimal off-season builds long-term durability without burning out on year-round triathlon volume.
TrainingJuly 21, 2026 · 8 MIN
Triathlon Off-Season Training: Building the Base That Wins Next Year's Races
The off-season is where triathlon performances are made — not in race week preparation. A structured off-season of base building, skill development, and strength training can add 20–30 minutes to your 70.3 time or 45–60 minutes to your Ironman.
TrainingJuly 20, 2026 · 8 MIN
Concurrent Training: How to Combine Strength and Endurance Without the Interference Effect
Combining strength and endurance training in the same programme can blunt adaptations from both — or it can enhance performance beyond what either approach achieves alone. The difference is in understanding the interference effect and how to work around it.
RecoveryJuly 6, 2026 · 7 MIN
Deload Weeks: Why They Work and How to Structure Them for Endurance Athletes
Most athletes understand tapering before a race. Fewer plan systematic deload weeks within their training blocks. Here's the physiology behind recovery weeks — and the exact protocol for building them into your training year.
TrainingJune 23, 2026 · 9 MIN
The Complete Beginner Marathon Training Plan: A 16-Week Guide
Training for your first marathon requires far more than simply running more miles. This evidence-based 16-week plan guides beginners through four structured phases — from base building to taper — with pace guidelines, weekly structure, and race-day fueling strategy.
TrainingJune 14, 2026 · 9 MIN
Half Marathon Training: A 12-Week Guide Built on Running Science
The half marathon rewards a specific combination of aerobic base, lactate threshold, and pacing discipline. Here's the evidence-based training structure — and why most plans get the balance wrong.
TrainingJune 11, 2026 · 8 MIN
How to Taper for a Marathon Without Losing Fitness
The taper is the most psychologically difficult phase of marathon training. Here's the physiology behind why it works — and the exact protocol to arrive fresh without detraining.
TrainingJune 10, 2026 · 8 MIN
Training Stress Score (TSS) Explained: How to Use It to Train Smarter
TSS is the most precise way to quantify training load across different sessions and sports. Here's what it measures, how it's calculated, and how to use it to peak for your race.
TrainingJune 8, 2026 · 9 MIN
Polarised Training vs Threshold Training: What the Research Actually Shows
Two training philosophies dominate endurance sport. One has more research support than most coaches acknowledge. A direct comparison of the evidence.
TrainingJune 8, 2026 · 9 MIN
How to Manage Ironman Training Load Across Three Sports
Training for an Ironman across swim, bike, and run creates a load management problem that single-sport metrics can't solve. Here's how to track it correctly — and avoid the injury that ends most first attempts.