The Sports Coach AI blog

Endurance training tips: triathlon, running, cycling, nutrition.

• Training Plan Triathlon 70.3 (Half-Ironman): The Complete Method

  How to prepare for a 70.3 triathlon (Half-Ironman): volume, periodization, swim/bike/run distribution, tapering and mistakes to avoid. Complete guide.

• 10 km training plan for beginners: Succeed in your first 10 km

  A simple plan to prepare for your first 10 km running race: number of sessions, progression, paces and advice to avoid injury.

• 80/20 Polarized Training: The Method That Drives Progress

  80/20 Polarization explained simply: why 80% of your training should be easy, and how to apply it in running, cycling or triathlon.

• Nutrition in triathlon: what to eat before, during and after

  Practical guide to nutrition for triathlon and endurance: what to eat before the race, how to fuel during the effort, and recover after.

• Getting started in triathlon: the guide for your first triathlon

  Want to get into triathlon? Distances, minimum equipment, how to train in all 3 sports and prepare for your first triathlon with confidence.

• CTL, ATL, TSB: understanding fitness, fatigue and freshness

  What do CTL, ATL and TSB mean on your dashboard? Simple explanation of fitness, fatigue and freshness, and how to use them to progress.

• Marathon training plan: preparing 42 km without burning out

  How to prepare for a marathon: preparation duration, long run, marathon pace, volume and common mistakes. The method to finish strong over 42,195 km.

• Tapering: Arrive fresh and performing on race day

  Tapering explained: how long, how much to reduce volume, should you keep intensity? The method to perform on race day.

• Progress in swimming: technique before strength

  In swimming, technique matters more than strength. Key points to swim faster and longer: position, propulsion, breathing and technical drills.

• Home-trainer: Getting started with indoor cycling

  Home-trainer for cycling progress: benefits, types of equipment, how to structure your indoor sessions and avoid boredom. The beginner's guide.

• HRV: measuring your recovery to train better

  What is heart rate variability (HRV)? How to use it to know if you're recovered and avoid overtraining.

• Avoiding running injuries: the rules that work

  Main causes of runner injuries and how to avoid them: gradual progression, recovery, strengthening and listening to your body's signals. Run long, without breaking down.

• Half marathon training plan: prepare for 21 km

  How to prepare for a half marathon: training duration, key workouts, half marathon pace and mistakes to avoid to succeed in your 21.1 km.

• Heart Rate Zones: Understanding Them and Training Well

  What heart rate zones are for, how to calculate them (max HR, threshold HR) and how to distribute your sessions between endurance and intensity.

• FTP in cycling: what it is, how to measure it and improve it

  FTP (Functional Threshold Power) explained simply: definition, test to measure it, power zones and sessions to progress.

• VMA in running: measuring it and using it to progress

  VMA (maximum aerobic speed) explained: what it's for, how to test it, and how to use it to calibrate your paces and progress in running.

• Triathlon Training Plan S and M (Sprint, Olympic)

  Preparing for S format (sprint) or M format (Olympic) triathlon: volume, key swim/bike/run sessions, brick workouts, transitions and race management.