When runners and cyclists don't have a race booked, training can still have a clear purpose. The time between events provides an opportunity to develop areas of fitness that may receive less attention during race-specific preparation, such as aerobic capacity, strength, training consistency and individual performance limiters. This article explores why training between races matters, how to identify what to work on next, and how these periods can help prepare you for the dema

Runners and cyclists do not need every session or race planned 18 months in advance, but looking roughly 6, 12 and 18 months ahead can provide useful direction for training. Longer-term planning allows you to work backwards from future goals, identify what needs to improve and give yourself enough time to build volume, intensity, strength or consistency progressively. This article explains how to plan ahead without turning your training into a rigid long-term schedule.

Strength training can improve running and cycling performance through adaptations that extend beyond simply increasing muscle strength. Heavy strength and plyometric training can influence force production, neuromuscular function, muscle and tendon properties, running economy, cycling power and performance under fatigue. This article explains how those adaptations can transfer to endurance performance and why strength training can help runners and cyclists build the physical

Higher training volumes are generally associated with better endurance performance, but more is not always better. The right running or cycling volume depends on your current training, experience, goal event, recovery, available time and ability to tolerate the workload consistently. This article explains how training volume affects endurance performance, how to decide whether you need more, and how to increase your weekly volume without compromising your key sessions or reco

Running or cycling faster starts with identifying the specific performance you want to improve and understanding where you currently are. Easier sessions help you accumulate aerobic volume and manage fatigue, while harder sessions provide exposure to the speeds, power outputs and intensities you need to develop. This article explains how runners and cyclists can use pace, power, heart rate and RPE together to guide training intensity and make key sessions more specific to the

A good warm-up should prepare your body for the specific demands of the session or race ahead. For runners and cyclists, that means more than simply jogging or spinning easily for a few minutes. The best warm-up depends on whether you are doing an easy session, intervals, a 5K race, a time trial or another key effort. This article explains how to structure your warm-up in three different scenarios.

September can be a useful time for runners and cyclists to review their training after a summer of changing routines, holidays and travel. Rather than trying to make up for missed training, start with what you have done over the past few weeks and build from there. These nine training tips cover setting goals, identifying key sessions, scheduling strength training, managing recovery and rebuilding consistency for the months ahead.

A consolidation week is a period in a training plan where one or more key sessions are repeated rather than progressed. For runners and cyclists, this can provide another exposure to a training demand and useful feedback on performance, recovery and readiness to progress. This article explains what consolidation weeks are, how they differ from deload weeks, when to use them and how they can be applied to running, cycling and strength training.

Breathwork can be a useful tool for runners and cyclists before races, after hard training and during periods of stress or reduced focus. Techniques such as box breathing deliberately slow the breathing rate and give the athlete something simple to concentrate on. This article explains how breathwork can fit into endurance training, how to use a basic 4-4-4-4 box breathing pattern, and three practical situations where runners and cyclists may find it useful.

Increasing your running mileage, cycling volume or training intensity places greater demands on your muscles, tendons and connective tissues, not just your cardiovascular system. Many runners and cyclists improve their aerobic fitness faster than their body's ability to tolerate training load. This article explains why strength training, recovery and progressive loading are essential for supporting higher training volumes and reducing the risk of overload.

Wondering if you're lifting heavy enough during strength training? Many runners and cyclists either choose weights that are too light to stimulate meaningful strength gains or too heavy to maintain good technique. This guide explains three simple ways to judge whether you're using the right load, including rest periods, movement quality and RPE, so your strength training supports your running and cycling performance.

Taking regular rest days but still feeling exhausted can be frustrating for runners and cyclists. In many cases, the problem is not a loss of fitness but accumulated fatigue or non-functional overreaching. This article explains the difference between normal training fatigue and non-functional overreaching, the warning signs to look for, and when reducing your training load may help you recover and perform at your best again.

Many runners and cyclists assume that completing long runs or riding high mileage means they are physically strong. However, aerobic fitness and muscular strength are different qualities. Endurance training improves cardiovascular fitness, but it does not always develop the muscle strength and tissue capacity needed to tolerate repetitive loading. This article explains how one endurance athlete could run a half marathon every week yet struggle to lift 5.5kg on a single-leg ex

Many runners and cyclists believe they lack motivation or discipline when they repeatedly skip sessions. In reality, the problem is often a mismatch between the training plan and the athlete. Training that feels overwhelming, doesn't fit your current ability, or creates unnecessary pressure can reduce confidence and consistency. This article explains three common reasons endurance athletes make excuses to train and how adjusting your approach can improve your long-term traini

Strength training benefits runners and cyclists far beyond simply getting stronger. For endurance athletes, structured strength work can improve fatigue resistance, running economy, cycling efficiency, injury resilience, joint protection, coordination, mobility, balance, power, speed and long-term health. It also builds confidence by helping athletes feel more capable in training, racing and daily life. This article explains 13 ways strength training supports running and cycl

What can endurance athletes learn from a 69-year-old cancer survivor riding from London to Paris in 24 hours? Jane’s 320km challenge shows how consistent training, careful volume progression, strength work, coaching support and mindset can help athletes achieve goals that once felt impossible. This article shares Jane’s journey from cancer treatment and recovery to completing London to Paris for PLANETS Cancer Charity, and explains why purposeful preparation matters at ever

Should runners and cyclists stop strength training during race season? No. Most runners and cyclists should continue strength training throughout race season, but the way they strength train should change. The goal shifts to maintaining strength, power and resilience while minimising fatigue. This typically involves reducing training volume, adjusting exercise selection and focusing on quality rather than quantity. In this article, you'll learn the 3 key changes to make to

Many runners and cyclists train consistently but fail to improve as much as they expect. Often the issue isn't effort or discipline, but a lack of connection between each training session and the specific demands of their event. This article explains why purposeful training matters, how to align sessions with your race goals and athlete profile, and how understanding the "why" behind your training can unlock better results.

What determines endurance performance? A 2026 Sports Medicine study analysing 888 runners and cyclists found that VO₂ max and exercise economy account for approximately 95% of performance differences between athletes. In this article, Emma O'Toole explains what these findings mean, why exercise economy matters, and how strength training can improve running and cycling performance.

BUILT TO ENDURE® has officially launched its first apparel collection in partnership with Stolen Goat. In this article, Emma O'Toole shares the story behind the launch, celebrates Simon's remarkable cycling performances at The Gralloch and the VTTA National 100 Mile Tandem Championship, and explains how combining structured endurance coaching with progressive strength training can improve performance and durability.