Endurance Performance
8 articles
TrainingAugust 21, 2026 · 9 MIN
The Norwegian Double Threshold Method: How to Structure Two Daily Threshold Sessions
The Norwegian double threshold method accumulates more time at lactate threshold without the fatigue penalty of single long sessions. Here is how to structure, schedule, and recover from two daily threshold workouts.
TrainingAugust 16, 2026 · 9 MIN
HIIT for Endurance Athletes: When High-Intensity Intervals Actually Help
High-intensity interval training can boost VO2 max by 7–10% in just 4 weeks — but only when programmed correctly within an endurance framework. Here's the evidence-based approach to HIIT for runners, cyclists, and triathletes.
HydrationJuly 16, 2026 · 7 MIN
Pre-Exercise Hyperhydration with Glycerol: Evidence and Protocol for Hot-Weather Racing
Glycerol hyperhydration retains an additional 600–1,000ml of body fluid before hot-weather events, reducing cardiovascular strain and delaying dehydration. Here's what the research supports and how to implement it safely.
TrainingJuly 15, 2026 · 8 MIN
Altitude Training Camps for Endurance Athletes: What Happens to Your Body and How to Do It Right
Altitude training camps remain one of the most effective tools for improving sea-level endurance performance. Here's the physiology, the live high-train low strategy, and the practical guidelines for amateur athletes planning their first altitude block.
NutritionJuly 13, 2026 · 7 MIN
Sodium Bicarbonate for Endurance Athletes: Evidence, Dosing, and Managing GI Side Effects
Sodium bicarbonate (0.3g/kg) consistently improves performance in events from 800m to 10km and enhances sprint-finish capacity. One of sport science's most evidence-supported ergogenic aids — and one of the most underused by endurance athletes.
NutritionJuly 13, 2026 · 7 MIN
Beta-Alanine for Endurance Performance: Carnosine Loading, Evidence, and the Dosing Protocol
Beta-alanine raises intramuscular carnosine by 40–60% after 4 weeks of loading, improving 1–10 minute event performance and sprint finish capacity. A complete evidence review and practical supplementation guide.
NutritionJuly 13, 2026 · 6 MIN
Caffeine Tolerance and Race Day: How to Maximise Ergogenic Effect With Strategic Withdrawal
Habitual caffeine consumption reduces its ergogenic effect by up to 50%. A structured 4-day withdrawal before key races restores full performance benefit — but requires careful management of the withdrawal cost during training.
RecoveryJuly 12, 2026 · 7 MIN
Sauna Use for Endurance Athletes: Plasma Volume, VO2max, and the Post-Exercise Protocol
Post-exercise sauna bathing 4 days per week for 3 weeks increases plasma volume by 7%, run endurance by 32%, and VO2max by 3–4% in trained athletes. Here's the evidence and the exact protocol.