https://www.titoperformance.com/blog/ Training, nutrition, recovery and the science behind them, for triathletes, runners and cyclists. Evidence-based articles from the Tito Performance team. en Fri, 30 Oct 2026 08:00:00 GMT https://www.titoperformance.com/blog/css-swim-threshold-pace-test/ https://www.titoperformance.com/blog/css-swim-threshold-pace-test/ Fri, 30 Oct 2026 08:00:00 GMT Critical swim speed is the swim version of threshold: how to find it with a 400 m and a 200 m, set your swim zones, and pace open-water races. Triathlon https://www.titoperformance.com/blog/hrv-for-athletes/ https://www.titoperformance.com/blog/hrv-for-athletes/ Fri, 30 Oct 2026 08:00:00 GMT Heart rate variability tracks how you are coping with training and life. Read the trend against your own range, not one morning, and adjust hard days. Recovery https://www.titoperformance.com/blog/lactate-thresholds-lt1-lt2/ https://www.titoperformance.com/blog/lactate-thresholds-lt1-lt2/ Fri, 30 Oct 2026 08:00:00 GMT LT1 marks where easy ends; LT2 is the top of steady effort. How to estimate both without a lab, and how to use them in a training week. Physiology https://www.titoperformance.com/blog/polarised-vs-pyramidal-training/ https://www.titoperformance.com/blog/polarised-vs-pyramidal-training/ Fri, 30 Oct 2026 08:00:00 GMT Polarised and pyramidal training both work when most of your time is easy. What the studies show, and how a time-limited amateur should train. Training https://www.titoperformance.com/blog/carbs-per-hour-endurance-events/ https://www.titoperformance.com/blog/carbs-per-hour-endurance-events/ Thu, 29 Oct 2026 08:00:00 GMT From nothing in a 1-hour race to 90 g an hour beyond 2.5 hours: carbohydrate targets by duration, glucose-fructose mixes and how to train your gut. Nutrition https://www.titoperformance.com/blog/ctl-atl-tsb-fitness-fatigue-form/ https://www.titoperformance.com/blog/ctl-atl-tsb-fitness-fatigue-form/ Thu, 29 Oct 2026 08:00:00 GMT Fitness, fatigue and form are running averages of training load. How to read CTL, ATL and TSB, how fast to build, and where the model falls short. Training https://www.titoperformance.com/blog/running-shoes-2026-how-to-choose/ https://www.titoperformance.com/blog/running-shoes-2026-how-to-choose/ Thu, 29 Oct 2026 08:00:00 GMT Choose running shoes by comfort, not foot type. What trials show on cushioning, drop, stability and super shoes, plus each brand's 2026 range. Running https://www.titoperformance.com/blog/what-is-periodisation-base-build-peak-taper/ https://www.titoperformance.com/blog/what-is-periodisation-base-build-peak-taper/ Thu, 29 Oct 2026 08:00:00 GMT Periodisation splits your season into base, build, peak and taper so you reach your A race fit and fresh. How to plan each phase and taper well. Training https://www.titoperformance.com/blog/nutrition-periodisation-train-low/ https://www.titoperformance.com/blog/nutrition-periodisation-train-low/ Wed, 28 Oct 2026 08:00:00 GMT Match carbohydrate to training: more on hard and long days, less on easy ones. What the evidence says about train-low, and a sample week. Nutrition https://www.titoperformance.com/blog/running-threshold-test-how-to/ https://www.titoperformance.com/blog/running-threshold-test-how-to/ Wed, 28 Oct 2026 08:00:00 GMT Run a 30-minute solo effort, then use the last 20 minutes' heart rate and the whole-run pace to set your threshold and zones. Here is how to do it well. Running https://www.titoperformance.com/blog/what-is-ftp-how-to-test/ https://www.titoperformance.com/blog/what-is-ftp-how-to-test/ Wed, 28 Oct 2026 08:00:00 GMT FTP is the power you can hold for about an hour. How the 20-minute, 60-minute and ramp tests compare, their known biases, and when to retest. Cycling https://www.titoperformance.com/blog/what-is-vo2max/ https://www.titoperformance.com/blog/what-is-vo2max/ Tue, 27 Oct 2026 08:00:00 GMT VO2max is the ceiling of your aerobic engine. What limits it, how much you can raise it, how far to trust your watch, and the sessions that work. Physiology