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Altitude camps: worth it for amateurs?
For red blood cell adaptations you need roughly three weeks or more at a decent altitude, sleeping high. Around…
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- 3 days, 10 hours ago
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What does your deload week look like?
Three weeks up, one week down is common. In a recovery week I'd usually: Cut volume by about a third Keep a few short…
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- 3 days, 18 hours ago
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Easy pace: heart rate, pace or feel?
Heat pushes heart rate up, hills slow your pace, and feel changes day to day. How do you keep easy runs easy? What I…
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- 3 days, 18 hours ago
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Cycling and running in the same week
Cycling is a great way to add aerobic volume with less impact, but running-specific adaptations still need running…
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- 3 days, 18 hours ago
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Training after 40
VO₂max and power drop with age, but much more slowly in people who keep training. What I'd change after 40: Keep some…
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- 3 days, 18 hours ago
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Planning a season around one race
Keep it simple and work backwards from the race. Base, build, race-specific prep, taper, recovery Three weeks of build…
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- 3 days, 18 hours ago
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How long is your marathon taper?
Research points to roughly two weeks for a marathon. Cut volume by about 40-60% Keep intensity, with a few short…
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- 3 days, 18 hours ago
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Morning HRV: worth tracking?
Single readings are noisy. What matters is your 7-day average against your own baseline. Measure the same way every…
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- 3 days, 18 hours ago
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How do you fit threshold work into your week?
One threshold session a week is plenty for most amateurs. 20-40 minutes at threshold, continuous Or 3-4 x 8-10 minutes…
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- 3 days, 18 hours ago
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Setting heart rate zones
220 minus age can be off by more than 10 bpm for a lot of people. Options, roughly from best to crudest: Thresholds…
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- 3 days, 18 hours ago
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How much do you trust your watch’s VO2max number?
Watches estimate it from heart rate and pace. Fine at group level, but the individual error can be big. Watch the trend…
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- 3 days, 18 hours ago
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Does 80/20 work if you only run 3-4 times a week?
I get this question a lot. My take: the ratio matters less than keeping easy days truly easy. Most recreational runners…
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- 3 days, 18 hours ago
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Is Zone 2 training overhyped?
"Zone 2" has become a movement: mitochondria, fat burning, longevity. What do we actually know? Long, low-intensity…
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- 3 days, 18 hours ago
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How long to prepare for a first marathon?
"I want to run a marathon, how many weeks do I need?" It depends on where you're starting from. Roughly: If you've been…
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- 3 days, 18 hours ago
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Cycling cadence: high or low?
Cadence is your pedal revolutions per minute. Seeing pros spin at 95-100 makes everyone aim for that, but there's no…
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- 3 days, 18 hours ago
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Altitude camps: worth it for amateurs?
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