Guides
Running & cycling training guides
Practical running and cycling guides: training tips, easy-versus-hard sessions, race and event week day by day, and injury prevention that works.
Lire en françaisRunning training tips that actually work
Practical running tips: how much of your week should be easy, how to add mileage safely, cadence, hills, fuelling and what to do after a bad session.
Cycling training tips for real weeks
How to train on a bike with limited hours: endurance rides, intervals that pay off, cadence, indoor versus outdoor, fuelling and recovery.
Easy runs and intervals: getting both right
How easy an easy run should be, how hard intervals should be, the 80/20 idea in practice, and the sessions worth repeating for running and cycling.
Race week for runners, day by day
A day-by-day race week for a 10k, half or marathon: how much to run, what to eat, sleep, travel, warm-up and the pacing plan for the first mile.
Cycling event week: taper and race day
The week before a gran fondo, sportive or road race: how to taper on the bike, bike checks, fuelling numbers, pacing the first climb and what to do at the start.
Running injury prevention that works
Why runners get hurt, the load rules that prevent most injuries, the strength work worth doing, and how to tell a niggle from a reason to stop.
Cycling injury prevention and bike fit
Knee pain, back pain, numb hands, saddle sores: what each usually means on a bike, the fit changes to try, and the off-bike work that prevents them.
Running and cycling in the same week
How to combine running and cycling without wrecking either: which sport carries the intensity, how to order the days, and how cycling protects a runner.
Marathon training plan basics (and 10k)
How a marathon or 10k plan is built: weekly volume, the long run, one quality session, taper, and how to pick a target time you can hold.