Science
The research the BLOCKS assistant answers from: 1,182 studies and 83 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
1,182 entries
C+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 2011BAdding fructose to a carbohydrate-rich breakfast extended cycling time to exhaustion at the first ventilatory threshold by about 7 minutes (137 vs 130 min) in eight trained menPodlogar 2022BFructose (or Galactose) Added to Maltodextrin Doubles Post-Exercise Liver Glycogen Synthesis vs GlucoseDécombaz 2011B+Hypohydration (>2% Body Mass) Impairs Aerobic PerformanceUsually in Warm-Hot, Sometimes in Temperate, Not in Cold ConditionsSawka 2015AConsensus recommendations on training and competing in the heatRacinais 2015BCarbohydrate Plus Caffeine Increases Glycogen Resynthesis by 66%Pedersen 2008B+Beverage Hydration Index: Milk and Oral Rehydration Solution Retain More Fluid Than WaterMaughan 2016BGlycemic Index Affects Glycogen Resynthesis RateBurke 1993BCarbohydrate Timing After Exercise: Immediate vs Delayed ConsumptionIvy 1988C+Narrative Review: Nutrition Strategies for Recovery OptimizationNaderi 2025BKetone Ester in Recovery: Promotes mTORC1 Signaling but NOT Glycogen ResynthesisVandoorne 2017BNutritional Ketosis Alters Fuel Preference and Lactate ProductionCox 2016BReduced-exertion HIT (REHIT) in sedentary adults: three 10-min sessions a week with one or two 10-20 s all-out sprints, 6 weeksVO2max +15% (men) / +12% (women), insulin sensitivity +28% (men)Metcalfe 2012B+10-Second vs 30-Second Sprint Intervals: Both Improve Aerobic and Anaerobic PerformanceHazell 2010BA 6-Day Microcycle of Short-Interval HIT Sessions Improves Endurance Indicators vs Regular TrainingSolli 2025BMultiple seasons of heavy strength training → strength + cycling sprint power in elite cyclistsRønnestad 2022B+The higher oxygen consumption during multiple short intervals is sex-independent and not influenced by skeletal muscle characteristics in well-trained cyclistsUrianstad 2024BSuperior performance improvements in elite cyclists following short-interval vs effort-matched long-interval trainingRønnestad 2020BDetermination of Critical Power Using a 3-min All-out Cycling TestVanhatalo 2007BPolarized > Threshold training over 6 weeksNeal 2013BHigher VO2max fraction during intervals = greater performance gain; %HRmax is an incomplete surrogateOdden 2024BRoad Cycling Performance and Critical Power Predictive ValidityMorgan 2018B+A Critical Evaluation of Current Methods for Exercise Prescription in Women and MenFixed % of VO2max, peak power or HRmax misplace people across intensity domainsIannetta 2020A-Heavy/Severe/Extreme intensity increase VO2max; Moderate does NOTInglis 2024B+Training for intense exercise performance: high-intensity or high-volume training?Laursen 2010BSelf-Pacing Increases Critical PowerBlack 2015CA.V. Hill's athletic-records papers a century on: birth of the speed-duration relationship (Burnley et al. 2025)Burnley 2025CHill & Lupton 1923: muscular exercise, lactic acid and the supply and utilization of oxygenFoundational workHill & Lupton 1923BThe lactate threshold and VO₂max cannot both be taken validly from one graded test: longer stages under-read VO₂peak by 1–5 mL/kg/min, and most traditional LT methods missed the maximal lactate steady state (Jamnick 2018, 17 trained cyclists)Jamnick 2018