Emma O'Toole

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.