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Category Archives: Training & Performance

The Science Says a Sub-Seven-Hour Ironman Is (Sort of) Possible

On June 5, four of the world’s greatest long-distance triathletes will take aim at a couple of those round-number barriers we love to obsess about. There’s the four-minute mile, the two-hour marathon… and now, the seven-hour (for men) and eight-hour (for women) Ironman-distance triathlons. The catchily named Pho3nix Sub7 and Sub8 Powered by Zwift races […]

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Why Cyclists Can Handle Heat Better Than Runners

Something is always lost in translation from the lab to the real world—a fact that’s captured in the concept of “ecological validity,” the extent to which the conditions in an experiment match those you’d encounter in the wild. One way around this problem is to skip the lab entirely and search for patterns in naturally […]

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There’s New Data on How Your Arm Swing Affects Running

In the fourth century B.C., the Greek philosopher Aristotle laid down some key principles of running form. “Runners run faster if they swing their arms,” he wrote. “There is in extending the arms a kind of leaning against the hands and wrists.” Modern coaches explain it a little differently, but they still generally believe that […]

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This Stair Exercise Routine Was Made for Strength and Injury Prevention

Searching for the next great fitness tool? Look no further than your feet. Adding a staircase to your exercise routine can build muscle and decrease your risk of injury, says Chris Lee, a strength coach and the owner of Kinesis Integrated in Boulder, Colorado. Compared with on-the-ground body-weight workouts, stairs amp up the difficulty (thanks, […]

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Tart Cherry Juice: Recovery Drink or Snake Oil?

I’ve been ignoring cherry juice for well over a decade now. The studies keep showing up in my dragnet of potentially interesting research, suggesting that tart cherries accelerate post-exercise recovery, funded more often than not by the Cherry Marketing Institute. But other studies find no benefit. And more generally, my approach to supplement research is […]

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I Tested Givego, the App That Wants to Replace Your Coach

I’m biking as fast as I can down a mile-long ribbon of singletrack in Utah’s Wasatch Mountains, navigating roots, lips, a miniature rock garden, and an abundance of turns—everything from big, swooping corners and twisty hairpins to fall-away berms. My breathing is heavy as I try to maintain my pace. When I arrive at the […]

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To Win in the Mountains, It Helps to Be Born There

One of the nuggets that stuck with me from David Epstein’s 2013 book The Sports Gene was that the two fastest American marathoners at the time, Shalane Flanagan and Ryan Hall, both spent some of their formative years at altitude, in Boulder, Colorado, and Big Bear Lake, California, respectively. Anecdotes aren’t science, of course, but […]

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