Science
The research the BLOCKS assistant answers from: 1,118 studies and 81 guides, each graded for how strong the evidence is and who it was measured on, with a link to the original paper.
76 entries in Warm-up, pacing & the mind
A-Does an isometric hold before a jump help?Over 25 studies it raised jump height slightly vs no primer (ES 0.35), like a heavy dynamic set; no clear effect on strength or power (few studies). Low certainty; untested for endurance.He 2026B+Pacing strategies in Gran Fondo cycling: a large-scale analysis of the Quebrantahuesos raceSánchez-Jiménez 2026B+Does a run/walk strategy decrease cardiac stress during a marathon in non-elite runners?Hottenrott 2016BExercise intensity during an 8-day mountain bike marathon raceWirnitzer & Kornexl 2008BExploratory analysis of critical event phases and the impact of team size and performance levels in 24 hour ultra cyclingDindorf 2025BSex and age-related differences in performance in a 24-hour ultra-cycling draft-legal event - a cross-sectional data analysisPozzi 2014BNo improvement in race performance by naps in male ultra-endurance cyclists in a 600-km ultra-cycling raceKnechtle 2012BPhysiological Profile of an Uphill Time Trial in Elite CyclistsPeinado 2018BReproducibility of Pacing Strategy during Simulated 20-km Cycling Time Trials in Well-Trained CyclistsThomas 2011BPacing Strategies during a Cycling Time Trial with Simulated Headwinds and TailwindsAtkinson & Brunskill 2000B+The Effect of Variable Gradients on Pacing in Cycling Time-TrialsCangley 2010CEffects of Power Variation on Cycle Performance during Simulated Hilly Time-TrialsWells & Marwood 2016C+Reduction of Wind Resistance and Power Output of Racing Cyclists and Runners Travelling in GroupsKyle 1979B+Pacing profiles and pack running at the IAAF World Half Marathon ChampionshipsHanley 2014B+Fast starters and slow finishers: A large-scale data analysis of pacing at the beginning and end of the marathon for recreational runnersSmyth 2018B+Pacing Profiles of Olympic and IAAF World Championship Long-Distance RunnersFilipas 2021B+Pacing profiles and tactical behaviors of elite runnersCasado 2021BVelocity and Stride Parameters of World-Class 400-Meter Athletes Compared With Less Experienced RunnersHanon & Gajer 2009BEffect of Ultramarathon Cycling on the Heart Rate in Elite CyclistsNeumayr 2004CVariable Versus Constant Power Strategies During Cycling Time-Trials: Prediction of Time Savings Using an Up-to-Date Mathematical ModelAtkinson 2007BExercise Intensity During Competition Time Trials in Professional Road CyclingPadilla 2000B+How recreational marathon runners hit the wall: A large-scale data analysis of late-race pacing collapse in the marathonSmyth 2021B+Pacing in Olympic track races: competitive tactics versus best performance strategyThiel 2012BEffects of optimal pacing strategies for 400-, 800-, and 1500-m races on the VO2 responseHanon 2011B+During a 30-min wait after a 15-min warm-up, electrically heated pants kept thigh muscle temperature elevated and raised 30-s sprint peak power by 9.6% versus ordinary tracksuit pants; insulated pants without heating did notThe warm-up's benefit is lost in the gap before the start, and active heating keeps itFaulkner SH 2013AMental health in elite athletes (IOC consensus 2019): symptoms and disorders are common, impair performance, raise injury risk and delay recoveryAnd sit outside the coach's scope: recognise, support, referReardon 2019ASelf-talk works: across 32 studies (62 effect sizes) a moderate ES of 0.48, larger for fine-motor and novel tasks and when athletes are trained in itWith imagery and stress-management as companion skillsHatzigeorgiadis 2011AGoal-setting in sport: across 36 studies it improves performance by 0.34 SDModerate, absolute, and combined short- plus long-term goals work best; "harder is always better" does not carry over from industryKyllo & Landers 1995ABehaviour-change techniques for activity: across 122 interventions, self-monitoring plus at least one other control-theory technique (goals, feedback, review) was the effective core (d 0.42 vs 0.26)Michie 2009A-Self-determination theory & exercise: across 66 studies, autonomous motivation (identified + intrinsic) consistently predicts exerciseIdentified regulation for starting, intrinsic motivation for keeping it upTeixeira 2012B+Brain endurance training in road cyclists: in two RCTs, a 6-week block of response-inhibition tasks AFTER each session (5×/week) improved time to exhaustion and 20-min TT more than control, with lower RPE and no physiological differences; 5-min TT did not changeStaiano 2023A-The Effects of Mental Fatigue on Physical Performance: A Systematic ReviewVan Cutsem 2017B+Mental fatigue impairs physical performance in humansMarcora 2009BThe Effect of Warm-up Intensity on Range of Motion and Anaerobic Performance15 min running at 60% or 70% VO2max improved treadmill time-to-fatigue (+10% and +13%) in 9 men; 80% VO2max did not; warm-up intensity had little effect on ROMStewart IB & Sleivert GG 1998C+Should Postactivation Potentiation Be the Goal of Your Warm-up?Commentary: PAP dissipates over 4-6 min after the inducing contraction, so it cannot contribute to performance more than 5 min after the warm-upMacIntosh BR 2012BThe Effects of Different Warm-up Volumes on the 100-m Swimming Performance: A Randomized Crossover Study1,200 m and 600 m warm-ups gave faster 100-m freestyle (59.29 s and 59.38 s) than an 1,800 m warm-up (60.18 s) in 11 national-level swimmersNeiva HP 2015BA Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance AthletesWei 2020B+Flexibility and Its Effects on Sports Injury and PerformanceGleim GW & McHugh MP 1997BEffects of Varying Post-warm-up Recovery Time on 200-m Time-trial Swim PerformanceZochowski T 2007BInfluence of Post-warm-up Recovery Time on Swim Performance in International SwimmersWest DJ 2013