The Sports Coach AI blog
Endurance training tips: triathlon, running, cycling, nutrition.
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🔱 TriathlonTraining Plan Triathlon 70.3 (Half-Ironman): The Complete MethodHow to prepare for a 70.3 triathlon (Half-Ironman): volume, periodization, swim/bike/run distribution, tapering and mistakes to avoid. Complete guide.🏃 Running10 km training plan for beginners: Succeed in your first 10 kmA simple plan to prepare for your first 10 km running race: number of sessions, progression, paces and advice to avoid injury.📊 Fitness & recovery80/20 Polarized Training: The Method That Drives Progress80/20 Polarization explained simply: why 80% of your training should be easy, and how to apply it in running, cycling or triathlon.🔱 TriathlonNutrition in triathlon: what to eat before, during and afterPractical guide to nutrition for triathlon and endurance: what to eat before the race, how to fuel during the effort, and recover after.🔱 TriathlonGetting started in triathlon: the guide for your first triathlonWant to get into triathlon? Distances, minimum equipment, how to train in all 3 sports and prepare for your first triathlon with confidence.📊 Fitness & recoveryCTL, ATL, TSB: understanding fitness, fatigue and freshnessWhat do CTL, ATL and TSB mean on your dashboard? Simple explanation of fitness, fatigue and freshness, and how to use them to progress.🏃 RunningMarathon training plan: preparing 42 km without burning outHow to prepare for a marathon: preparation duration, long run, marathon pace, volume and common mistakes. The method to finish strong over 42,195 km.🏃 RunningTapering: Arrive fresh and performing on race dayTapering explained: how long, how much to reduce volume, should you keep intensity? The method to perform on race day.🏊 SwimmingProgress in swimming: technique before strengthIn swimming, technique matters more than strength. Key points to swim faster and longer: position, propulsion, breathing and technical drills.🚴 CyclingHome-trainer: Getting started with indoor cyclingHome-trainer for cycling progress: benefits, types of equipment, how to structure your indoor sessions and avoid boredom. The beginner's guide.📊 Fitness & recoveryHRV: measuring your recovery to train betterWhat is heart rate variability (HRV)? How to use it to know if you're recovered and avoid overtraining.🩹 InjuriesAvoiding running injuries: the rules that workMain 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.🏃 RunningHalf marathon training plan: prepare for 21 kmHow to prepare for a half marathon: training duration, key workouts, half marathon pace and mistakes to avoid to succeed in your 21.1 km.📊 Fitness & recoveryHeart Rate Zones: Understanding Them and Training WellWhat heart rate zones are for, how to calculate them (max HR, threshold HR) and how to distribute your sessions between endurance and intensity.🚴 CyclingFTP in cycling: what it is, how to measure it and improve itFTP (Functional Threshold Power) explained simply: definition, test to measure it, power zones and sessions to progress.📊 Fitness & recoveryVMA in running: measuring it and using it to progressVMA (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.🔱 TriathlonTriathlon 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.🏃 RunningGetting started with running: run your first 5 km without getting injuredHow to start running from zero: alternate walking and running, frequency, pace, and the progressive plan to hold 30 minutes then a 5 km.🏃 RunningInterval training in running: why and how (sample sessions)Interval training (interval training) explained simply: what it's for, typical sessions (30/30, 400 m, threshold), at what pace, and how many times per week.🏃 RunningPreparing for trail running: training plan and specifics (elevation gain, terrain)How to prepare for trail running: managing elevation gain, uphill and downhill work, volume, and common mistakes for road runners transitioning to trail.🔱 TriathlonIronman Training Plan (Full Distance): The MethodPreparing for an Ironman (3.8 km swim, 180 km bike, 42.2 km run): preparation duration, volume, periodization, nutrition and race management. Complete guide.📊 Fitness & recoveryImprove your VO2max: what it is and how to develop itVO2max explained simply: what it is, why it matters, how to measure it and the sessions that truly develop it (VO2max intervals).🏃 RunningRun a 10km in under 50 minutes: the plan to get there10km under 50 min goal: the pace to hold, key sessions (threshold, interval training), weekly volume and the plan to break the 50-minute barrier.🩹 InjuriesStrength training for runners: core work and key exercisesWhy and how to build strength when running: core work, essential exercises (squats, lunges, calves), frequency, and the impact on performance and injuries.🚴 CyclingGetting started with road cycling: first tips and first ridesGetting into road cycling: position, pedaling cadence, effort management, first rides and mistakes to avoid to progress without discouragement.📊 Fitness & recoveryRecovery after a race: what to do in the following daysHow to recover after a 10k, half marathon, marathon or triathlon: the first few hours, the following days, when to resume training, and mistakes to avoid.🏃 RunningRunning cadence: why and how to improve itRunning cadence (steps per minute) explained: why it matters, the myth of 180, how to measure it and increase it gradually without injury.🥗 NutritionRunning on an empty stomach: benefits, risks and how to do it rightRunning on an empty stomach in the morning: the real benefits, the risks, who it's useful for, what intensity and duration, and the mistakes to avoid.🏃 RunningWhat pace for the marathon: find it and sustain itHow to determine your realistic marathon pace, train for it specifically, manage your start and avoid the infamous "wall" at the 30km mark.🏊 SwimmingOpen water swimming: successful transition from the poolMoving from the pool to open water (lake, sea): navigation, breathing, stress management, wetsuit swimming and triathlon specifics.🏃 RunningRunning in hot weather: train well in summer (safely)Running in extreme heat: hydration, best times to run, pace adjustment, acclimatization and heat stroke signs you shouldn't ignore.🩹 InjuriesStretching and running: when, how (and common misconceptions)Should you stretch before or after running? Dynamic warm-up vs static stretching, what science says, and a simple routine for runners.🥗 NutritionLose weight by running: what really worksLose weight through running: how it works, what intensity to run at, why consistency matters, and the mistakes that block weight loss.📊 Fitness & recoveryFundamental endurance: the foundation (too often overlooked)What is fundamental endurance, why it's the foundation of all progress, at what pace and heart rate to run, and why "running slowly" drives improvement.🏃 RunningLong runs in running: why and how to succeedThe role of the long run, what duration and pace, how to progress without getting injured, and how to fuel properly during it.🏃 RunningBreathing properly while running: techniques and misconceptionsHow to breathe while running: through your nose or mouth, breathing rhythm, managing breathlessness and side stitch, and why pace matters more than technique.🏃 RunningRunning every day: good or bad idea?Should you run every day? The benefits and risks of run streaks, the importance of rest, and how to do it without getting injured if you're determined to.🩹 InjuriesRunner's knee pain (IT band syndrome): causes and solutionsPain on the outside of the knee while running? IT band syndrome (iliotibial band) explained: causes, what works to treat it and how to return to running.🩹 InjuriesTibial periostitis: relieve pain and resume without relapsePain along the tibia while running? Tibial periostitis explained simply: causes, how to relieve it and resume running without recurrence.🩹 InjuriesAchilles Tendinitis in Runners: Understanding and Managing it WellPain in the Achilles tendon while running? Causes, role of eccentric strengthening (Stanish/Alfredson) and how to return to running without aggravating it.🩹 InjuriesResuming running after an injury: the progressive methodHow to resume running after an injury or break without relapsing: walk/run alternation, progressive load increase, signals to monitor.🏃 RunningMarathon in 4 hours: the plan, pace and sessions to get thereMarathon goal in 4 hours: what pace to maintain (5:41/km), key sessions, necessary volume and race strategy to break the 4-hour barrier.🏃 RunningHalf marathon in 2 hours: plan, pace and key sessionsRunning a half marathon in 2 hours: the pace to maintain (5:41/km), key sessions, volume and race management to succeed in your goal.🏃 RunningRun a 10 km in 45 minutes: the plan to get there10 km in 45 min goal: the pace to maintain (4:30/km), interval and threshold sessions, and the volume needed to break under 45 minutes.🔱 TriathlonTransitions in triathlon (T1 and T2): save time without stressT1 (swim→bike) and T2 (bike→run) transitions in triathlon: how to organize your transition area, the order of movements, and train to gain precious seconds.🔱 TriathlonDuathlon: understand the event and prepare well for it (run-bike-run)Duathlon (running, cycling, running) explained: distances, specifics, how to manage transitions and train for your first event.🏊 SwimmingGetting Started in Triathlon When Swimming Scares YouDoes swimming hold you back from starting triathlon? How to progress calmly, manage open water and race day stress to succeed in your first triathlon.📊 Fitness & recoveryOvertraining: recognizing the signs before it's too latePersistent fatigue, declining performance, degraded sleep: the signs of overtraining, how to distinguish it from normal fatigue and how to respond.📊 Fitness & recoveryWarm up properly before a session or raceWhy and how to warm up before running or before an intense session: duration, drills, progressive buildup, and specific warm-up before a race.📊 Fitness & recoverySleep and performance: the #1 recovery factorSleep is the first lever for recovery and progression. How much to sleep, why it's crucial for endurance athletes and how to sleep better.🛒 GearHow to choose running shoes: the complete guideCushioning, drop, use, size: how to choose running shoes suited to your gait and practice, and avoid the mistakes that cause injuries.🛒 GearThe drop of running shoes: which drop to choose and whyWhat is the drop of a running shoe? Its influence on your running gait, calves and Achilles tendon, and how to change it without getting injured.🛒 GearWhich GPS running watch to choose: the guide to making the right choiceGPS, heart rate, battery life, training data: how to choose a GPS running watch suited to your practice without paying for unnecessary features.🏃 RunningMarathon in 3:30: plan, pace (4:59/km) and key sessionsTarget marathon in 3:30: the pace to maintain (4:59/km), the necessary volume, threshold sessions and the long run to aim for an ambitious time.🏃 RunningHalf Marathon in 1h45: Pace (4:58/km) and Training PlanRunning a half marathon in 1h45: the pace to maintain (4:58/km), threshold and VO2max sessions, volume and race strategy to achieve this time.🏃 RunningRunning 5 km in 25 minutes: the plan to get there5 km in 25 minutes goal: the pace (5:00/km), VO2max and threshold sessions and the simple plan to break 25 minutes on 5 km.🏃 RunningPreparing for an ultra-trail: specifics and training methodHow to prepare for an ultra-trail: managing elevation gain, power hiking, long-distance nutrition, mental resilience and training volume to complete the distance.🏃 RunningHow to descend properly in trail running: technique, safety and trainingTrail running descents: posture, foot placement, quad management and exercises to descend faster and safely without destroying your legs.🚴 CyclingClimbing cols by bike: technique, effort management and trainingHow to climb better on a bike: effort management, cadence and gearing, position, and training to progress on climbs (cols and hills).🚴 CyclingWatts per kilo (W/kg): the true indicator of cycling performanceThe watts/kilo ratio (W/kg) explained: why it predicts climbing performance, how to calculate it from your FTP and how to improve it.
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