Science
The research the BLOCKS assistant answers from: 1,170 studies and 82 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
1,170 entries
A-Pre-cooling and sports performance: a meta-analytical reviewWegmann 2012A-Cooling prior to and during exercise in the heat: meta-analysis (Tyler 2013)Tyler 2015B+Intense training: the key to optimal performance before and during the taperMujika 2010C+Peaking for Optimal Performance: Research Limitations and Future DirectionsPyne 2009BA model study of optimal training reduction during pre-event taper in elite swimmersThomas 2008AMeta-analysis: optimal taper for performanceBosquet 2007C+A Mechanistic Approach to Blood Flow OcclusionLoenneke 2010A-Blood Flow Restriction Training in Endurance Athletes: Systematic Review and Meta-AnalysisZhang 2025CSodium bicarbonate: updated protocolUNVERIFIED: no source located; useRothschild 2024B+Block Periodization in Trained Cyclists: VO2max Gains vs Traditional TrainingGalán-Rioja 2023A-Combined blood-flow-restricted + interval training: meta-analysis of adaptationsYin 2025BTraining and Performance Characteristics among Norwegian International Rowers 1970-2001Fiskerstrand & Seiler 2004BPhysiological and Performance Effects of Low- versus Mixed-Intensity Rowing TrainingIngham 2008B+No Differences Between 12 Weeks of Block- vs. Traditional-Periodized Training in Performance Adaptations in Trained CyclistsAlmquist 2022C+The Training of International Level Distance RunnersTjelta 2016A-The Effect of Different High-Intensity Periodization Models on Endurance AdaptationsSylta 2016BEvolution of Physiological and Haematological Parameters with Training Load in Elite Male Road Cyclists: One-Season Longitudinal StudyZapico 2007BImpact of Training Intensity Distribution on Performance in Endurance Athletes: low-intensity emphasis beats between-thresholds emphasis over 5 months (sub-elite runners)Esteve-Lanao 2007B+Endurance Exercise Performance: The Physiology of ChampionsThree determinants (VO2max, lactate threshold, efficiency)Joyner & Coyle 2008BWorld-Class Long-Distance Running Performances Are Best Predicted by Volume of Easy Runs and Deliberate Practice of Short-Interval and Tempo RunsCasado 2021B+The Training Characteristics of World-Class Distance Runners: Integration of Scientific Literature and Results-Proven PracticeHaugen 2022BEleven-Week Polarized vs Pyramidal Intensity Distribution in National Elite Rowers: Polarized Not SuperiorTreff 2017B+What is best practice for training intensity and duration distribution in endurance athletes?Seiler 2010B+Does Polarized Training Improve Performance in Recreational Runners? (10-km race, 10 weeks)Muñoz 2014B+Greater improvement in aerobic capacity after a polarized training program including cycling interval training at low cadence (50–70 RPM) than freely chosen cadence (above 80 RPM)Hebisz & Hebisz 2024ACaffeine and Sport-Specific Endurance Performance (Time-Trial Studies): Systematic ReviewGanio 2009BEffects of Concurrent Endurance and Strength Training on Running Economy and VO2 Kinetics in TriathletesMillet 2002C+The Day-by-Day Periodization Strategies of a Giro d'Italia Podium Finisher: A 152-Day Case StudyGallo 2024C+A narrative review arguing for the polarized model: nearly all training "light" (RPE ≤13) or "very hard" (RPE ≥17), very little at "hard"/race pace (14-16), with long slow distance kept below VT1 / 2 mM lactateThe authors report effect sizes consistently favouring polarized over threshold trainingHydren & Cohen 2015BMaximal strength training improves cycling economy by 4.8% in competitive cyclistsSunde 2010C+Improved Muscular Efficiency Displayed as a Tour de France Champion Matures: 7-Year Case StudyCoyle 2005B+The Effects of Training on Gross Efficiency in Cycling: A ReviewHopker 2009BResistance training improves 45-min endurance and shifts fiber composition in young top-level cyclistsAagaard 2011A-Strength Training for Middle- and Long-Distance Performance: Meta-Analysis of 28 Studies (running, cycling, cross-country skiing, swimming)Berryman 2018BStrength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclistsVikmoen 2016A-Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic ReviewBlagrove 2018AThe Effect of Strength Training on Performance in Endurance AthletesSystematic review of 26 controlled studies: strength training improved time-trial performance, economy, velocity/power at VO2max and vMART in trained endurance athletesBeattie 2014B+Carbohydrate Intake During Exercise and Performance: Foundational Review (Jeukendrup 2004)Jeukendrup 2004BCompetition Nutrition Practices of Elite Ultramarathon Runners (three 100-mile specialists)Stellingwerff 2016B+Carbohydrates for Training and Competition: Updated Recommendations (IOC consensus review)Burke 2011