2PEAK Knowledge Base
Maybe you’ve been running for twenty or thirty years, and you can feel it: the pace that once flowed effortlessly now takes a lot more out of you. Or maybe you’re lacing up for the very first time and wondering whether taking up running at 60 still makes any sense. Either way, you’re on well-charted ground. What actually shifts in your body from 60 on, how much weight those changes carry for your training, and what’s worth knowing already at 40 — science has clear answers.
The mountains are a much-loved playground for cyclists, trail runners and triathletes in search of clean air, beautiful scenery and elevation gain. Many athletes do altitude training camps to benefit from the positive effects of altitude hypoxia and, in the long run, optimise their sporting performance.
When you run, you mostly think about your weekly mileage, your shoes, and how hard your sessions are. Technique, on the other hand, often takes a back seat – and it’s true that it largely refines itself over time. Still, some movement patterns are worth a closer look: they can stick around for years and cost you a bit of energy with every stride. Here are seven details worth examining – along with some scientific background to help explain why.
Running is one of the most effective aerobic activities for improving cardiovascular health and overall well-being. Yet understanding how heart rate changes during training remains a challenge for many runners, especially in the first few months. Here are 7 concrete strategies to lower your heart rate at a given pace — and ultimately run faster with less effort.
Spring is the time when fitness is sown – the results are harvested in summer. But many athletes make the same mistake: they think that training more is what it takes to improve. In reality, the key is to train better – and to understand what really happens in the body when you cycle or run.
Starting spring training without knowing your current fitness level is like navigating without a compass. A well-executed performance test at the beginning of the season allows you to calibrate your training zones, measure your progress compared to the previous year, and avoid burning out on sessions that are too intense too early. Here are the essential tests by discipline.
A triathlon consists of three disciplines, each with its own specific challenges and demands. In addition, every athlete is unique and has individual strengths and weaknesses. For most people, running a standalone marathon already seems nearly impossible. For the triathlon community, however, it is “only” the final segment of an Ironman. In this article, we will outline the differences and specific characteristics of a standalone marathon compared to the marathon at the end of an Ironman. We will also provide guidance on how to approach the Ironman marathon under the best possible conditions.
The question “who do I train with” seems social, but it’s actually a performance choice. Training alone, in pairs, or in a group is not better or worse in absolute terms. It’s simply different. The key is choosing the right mode for the right session, so the plan stays coherent and training becomes more effective and more sustainable. Below you’ll find pros, cons, and practical rules to make them work in your favor.
Many endurance athletes spend their training weeks oscillating between Z2 and Z3 without ever really committing to one. Easy sessions become a bit too fast, hard sessions lose their freshness, and after a few weeks fatigue sets in. Progress slows down — sometimes it even comes to a complete stop. We’ll show you how to put Z2 back at the center to build your engine, and how to use Z3 with intention, without letting it become your default zone.
When the season comes to an end, the most strategic part of the year begins: figuring out how to set up the next one. Analyse, plan, define clear and realistic goals. Here are a few suggestions for you.