Listen to Subtle Fatigue Signals, Back Off Early
Related to AC’s article Each time we arrive at a new level, it will only take a little too much to derail ourselves. “Little” meaning a couple hours/sessions per week or more than one bad decision (usually intensity related) The feeling to watch for is a subtle downward shift in motivation. You won’t feel it if you are caffeine-maxing I don’t force myself to admit my current load is too much. Instead, I ask if I can, and want to, increase load from here. It’s easier to answer that question honestly. If the answer is “no” then it’s time to ease off. Done early, there is no cost, there’s a benefit because I’m removing non-functional fatigue Picture is 121-151 CTL for six months. Rolling a balanced, basic week resulted in run bests (5K/13.1M) and knocking 10 minutes from my 2025 result at the OV Tri - faster at every segment. Each time I’ve hit ~150, I’ve felt the feeling. I don’t fight it. I back off. I know the game is stacking weeks. Compounding seems like witchcraft when we’re on the inside. With deep general fitness we only a handful of sessions away from being race ready. PS: three years ago, my comfortable load was ~75 CTL. Each year I have tolerated one step up. 75/100/120/140 1,000 days from now => Your body could be in a completely different place
Essential Gear: Shoes, Belts, and Utility for Endurance
Gym Equipment for Endurance Athletes Thoughts on shoes, belts and a useful utility piece https://t.co/1Yp3GHzN2z
Bicarbonate and Extra Calories Enhance Endurance Performance
Been experimenting with bicarb for the last year as well as seeing how extra calories impact my performance Full write up can be found on Endurance Essentials https://t.co/WLuX7VNkAv
Stable Weight Unlocks Your Strongest Training Performance
A key life skill is the ability to hold a stable weight This video explains what I mean, and why "stable" is likely different than you'd expect Quote thread is an important concept for competitive athletes, who have mastered stable weight =>...
Add Plyometrics Easily: Small Jumps, Big Gains
A simple way to add plyometrics to your program A little goes a long way with these exercises Jumps & Bar Hangs > Scrolling https://t.co/CIzbczIcaD
Lowered Periscope Improves 2026 Bike Position
2026 Bike Position Lowering the periscope is the main thing I wanted to change - in 2025, my head was up in the flow Panel is Roth '25 vs the best in the business Video is from my fit session with @matsteinmetz I...
Cut 10 Minutes, Boost Power, Faster Across All Disciplines
Dad Camp: Stage One Oro Valley Tri Ax did the sprint and I did the Intermediate distance Nice to repeat events to benchmark how we're doing I took 10 minutes out of last year's time and was faster across every discipline. Pulled up my...
Five Simple PT Moves Boost Running and Cycling Efficiency
My favorite five PT exercises. These exercises improve running economy and comfort on the bike. They are simple, can be done quickly and have a great return on investment. Even if you only do them once a week, they will help....
Tri‑sport SIT Session Boosts Performance, Repeatable Format
First SIT Session of 2026 Think these will give me a nice boost Made this a 🏊♂️🚴♂️🏃♂️ day, rather than a single session 1⃣Race Simulation Swim (1700m main set) 2⃣Sprint Interval Bike [2x] 4x (30"/90") 3⃣Sprint Interval Run - similar to bike on tread Really liked...
Slight Effort Rise Shifts Fuel, Boosts Appetite
Energy and Exercise I've been writing about this a lot since the start of the year. Here's a snapshot from Bek's recent bike test from Elias' lab in Helsinki Don't get wrapped up in the exact numbers - it's the concept I...
Lower HR at Same Power Using Low‑Cadence HIIT
First HIIT of 2026 Lower HR/Lactate response this year. For a given power, HR is <10bpm lower than last year. My reps were done <50 rpm. You can access the protocol at Part Five of The Physics of Performance Key thing that's different...
Master Pool Technique: Core Pace Over Power
This week's short is at the pool 1⃣Technique 2⃣Understanding Core Pace 3⃣Not Blasting Ourselves Silly https://t.co/09SdccBJEN
Shift Energy, Not Intensity, for Faster Swim Gains
Breakthrough Swimming is today's topic on Endurance Essentials The key thing I want to highlight is the need to shift total energy, not additional intensity, towards your swim program In the short-term requires you to back off with your other sports Big picture:...