Entry #032: Sleep and Endurance: The Recovery Window You Cannot Train Around
You finish a hard week. The legs are heavy, the long ride or run sits in the log, and the
Snippet #029: How the Heart Resets After Hard Effort
When exercise ends, the parasympathetic branch of the autonomic nervous system, suppressed during hard efforts, gradually reactivates. This reactivation rate
Snippet #028: Capillary Density and the Last Mile of Oxygen Delivery
Endurance training stimulates angiogenesis, the growth of new capillaries (the smallest blood vessels) around muscle fibers. Studies show the number
Snippet #027: Your Energy Systems Run Together, Not in Sequence
The aerobic and oxygen-independent pathways of energy production operate simultaneously from the first second of exercise.
Their relative share
OpenLab #008: Allostatic Load: The Hidden Stress Budget in Endurance Training
Guest OpenLab with Dr. Sebastian Sitko: why the stress you do not train, work, sleep loss, travel, life, lands in your legs, and how to read your full allostatic budget.
OpenLab #007: Gut training and the unfinished science of fueling with Dr. Emily Dow
Picture an age group triathlete arriving at a sports-nutrition lab convinced that gels caused her cramps during her A-
OpenLab #006: When the Climb Stops Giving Back: Durability and the Long Game, with Carolina Karlsson
Durability is the fourth pillar of endurance, and it breaks at the hard, hot, under-fuelled end. Swedish ultra-cyclist Carolina Karlsson learned it through trial and error during multiple Everesting attempts and long distance events.
