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.
81 entries
BXCO is raced as repeated surges above MAP on a near-threshold floor, and cyclocross is assumed to be by transfer (no cyclocross power data)Train the aerobic ceiling and repeatable supra-maximal power together, keep heavy lifting through the season, and count the weekend races as the week's intensityGuide · 31 sourcesBThe short time trial (prologue to 25 km, and the hill climb)Pace from CP and W′ measured in the race position, spend W′ evenly, prime only short efforts, and treat aero and climbing-surge numbers as missingGuide · 65 sourcesBPreparing for a 5-10 km runA large easy layer, two quality days (one at vVO2max speed, one at threshold), race pace growing in the last eight weeks, heavy strength for economy and a short taper; the race-day pacing plan is…Guide · 58 sourcesBSprint and anaerobic workThe format decides the quality: short sprints on full rest buy peak power, 30-s all-out sprints buy sprint and aerobic gains at tiny volume, supra-VO2max speed endurance buys 20 s–60 min event…Guide · 42 sourcesBPlyometrics for endurance athletesFor a runner, a small progressive jump dose on top of a strength base buys a modest economy and sprint gain; for a cyclist the base holds no jump-training trial, so heavy lifting and on-bike sprints…Guide · 37 sourcesB+Strength training for runnersHeavy, few reps, short of failure, twice a week for at least eight weeks, then kept at a lower dose in season; it buys economy and time-trial speed, not VO2max, and circuits are a fallback, not the…Guide · 60 sourcesB+Strength training for cyclistsHeavy, few reps, short of failure, twice a week to build and never zero in season: it buys efficiency, sprint and late-race power, not a bigger engineGuide · 53 sourcesC+The limiter and the block thesisWhat to train next to get faster or raise FTP: a profile is not shown to name the limiter, so pick the stimulus the athlete has been missing and the goal needs, pull one lever per block, and let the…Guide · 59 sourcesB-Submaximal fatigue test (SFT) in the warm-upHow to run it, how to read it, and what it can decideGuide · 16 sourcesB-Prescribing and reading a session without a power meterThe instruments that survive, and the ones that quietly stop workingGuide · 21 sourcesB-When session RPE and TSS disagreeRead it as a list of ordinary causes, not as a test of central fatigueGuide · 13 sourcesBHeart-rate anchorsTake the threshold from a field effort, never from a formula, and know the three conditions under which heart rate stops describing the sessionGuide · 17 sourcesBCoaching the menstrual cycleThe phase is not the lever; the symptoms, the heat and the athlete's own record areGuide · 14 sourcesC+Coming backThe reason for the break decides the return, and a few days off is not the emergency the athlete thinks it isGuide · 23 sourcesC+The masters athleteMost standard concessions are not supported; keep the intensity, and widen the gaps on recovery signals, not on age (both are the base's reasoning)Guide · 32 sourcesB+The taperCut the volume hard, keep every hard session, and stop arguing about the periodisation modelGuide · 22 sourcesBVO2max intervalsThe interior of the rep is the prescription, and a flat 4×5 is a choice that needs a reasonGuide · 33 sourcesBDurabilityEvery threshold you prescribe against was measured rested, and by hour three the athlete is a different athleteGuide · 41 sourcesBOrdering the weekThe gap between a lift and a quality session decides more than the exercises in either, and "which goes first" has two opposite right answersGuide · 18 sourcesBLow readinessWhat the athlete says beats what the strap measures, and, by the base's inference, autoregulation helps the athlete who overreaches while excusing the one who trains inconsistentlyGuide · 19 sourcesC+Ramp and deloadWatch the spike more than the level, and a deload is a response to signals rather than a place in the calendarGuide · 17 sourcesBRest is a prescription, not a pauseRecovery duration sits on a two-phase curve, and the base uses three places on it (its own practice)Guide · 11 sourcesBThreshold workAnchor it on CP not FTP, keep it a tool rather than a diet, and know that our evidence here is thinner than for VO2maxGuide · 31 sourcesBIntensity distribution is a function of HOURS, not of ambitionWhat to do with 4, 8 and 15 hours a weekGuide · 30 sourcesB-Menthol in the heatThe route may change whether it helps, and it can hide heat strain rather than remove itGuide · 12 sourcesBThe metabolic ceilingSustained energy expenditure tops out near 2.5 × BMR, and rest days are what bring a year back down to itGuide · 7 sourcesBPMEP-5 Muscle Damage/Trauma ModelDecision frameworkGuide · 28 sourcesCWhen two entries disagreeResolve by who was measured, not by which study is newer or louderGuide · 10 sourcesB+Concurrent training and the hybrid athleteInterference is real, modest, and mostly a scheduling problem rather than a reason not to do bothGuide · 14 sourcesC+Medications × training/ergogenicsIntegration for the masters athleteGuide · 13 sourcesBEfficiency and economyThey rise as a by-product of hard training, heavy lifting and, probably and slowly, years in the sport, not from cadence coaching, pedalling drills or a low-carbohydrate diet; read them within one…Guide · 55 sourcesBHR vs VO₂ as marker of HIT aerobic effectivenessField-side decision matrixGuide · 17 sourcesB-Athlete "types" are hypotheses, not diagnosesThe six-archetype model was this base's own speculative composite, validated by no entry, and is retired; what the evidence supports is a wide, partly inherited and poorly reproducible response to…Guide · 50 sourcesBTight or stiff legsThe feeling and the tissue run on different clocks; stretching and rolling buy range of motion and comfort, massage eases soreness without changing measured stiffness, heat raises range of motion but…Guide · 44 sourcesB-Pacing an event longer than ~2 hStart below the day's average, set the cap from thresholds that will have slid by hour three, follow hills and wind with small swings, pace late hours by power or pace and effort rather than heart…Guide · 55 sourcesB-Gut problems in training and racingExpect them past two hours, in heat and on the run; ask about history, rehearse the race intake on long sessions and change one thing at a time; nothing in the base shows that a probiotic or a…Guide · 34 sourcesBSleep, time of day and caffeineProtect the sleep opportunity before any recovery tool, after one short night train in the morning or move the key session a day, nap 20-90 min before 16:00, keep caffeine out of the evening, and…Guide · 40 sourcesBAltitude, heat and ironMeasure iron before any altitude block, choose ONE environmental block and dose it properly, expect a few per cent at best with a large individual spread, and when the race itself is high or hot…Guide · 35 sourcesBHeat acclimation protocolDecision matrixGuide · 11 sourcesB-Norwegian double thresholdA description of how a few world-class runners train, not a tested method: no trial compares double-threshold days with anything, so below elite volume and without a lactate meter the answer is one…Guide · 30 sources