cycling,
running,
Endurance Training,
ultra running,
ultra-cycling

The Minimal Effective Dose for Maintaining Fitness and Strength

Clare Pearson
by Clare Pearson
on December 20, 2024

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    December 10, 2024 • 5 min read
    How to Track Your Training Progress with the Traffic Light System
    By Clare Pearson
    December 03, 2024 • 3 min read
    Maximise Running and Cycling Fitness by Managing Fatigue
    By Clare Pearson
    November 22, 2024 • 6 min read
    RED-S and Winter Training: Essential Guidelines for Endurance Athletes
    By Clare Pearson
    November 15, 2024 • 4 min read
    The Hidden Relationship Between Winter Training and Recovery
    By Clare Pearson
    November 08, 2024 • 6 min read
    Winter Training: A Coach's Perspective
    By Clare Pearson
    November 01, 2024 • 4 min read
    The Complete Guide to Winter Training
    By Clare Pearson
    October 09, 2024 • 2 min read
    Hitting the Wall? Not Today! Avoiding the Bonk in Ultra-Distance Events
    By Clare Pearson
    October 02, 2024 • 2 min read
    Shifting Gears: Off-Season Training for Ultra-Endurance Athletes
    By Clare Pearson
    September 27, 2024 • 2 min read
    Protein for Endurance Athletes: Fueling Your Performance
    By Clare Pearson
    September 19, 2024 • 3 min read
    Fueling for Peak Performance: Nutrition Strategies to Reduce Inflammation and Optimize Recovery for Endurance Athletes
    By Clare Pearson
    September 11, 2024 • 2 min read
    Become a Fitter, Better Endurance Athlete with a Life Coach
    By Clare Pearson
    September 04, 2024 • 3 min read
    Probiotics, Health and Endurance Fitness
    By Clare Pearson
    August 19, 2024 • 2 min read
    How Many Ultras Should I Do in a Year?
    By Clare Pearson
    August 16, 2024 • 2 min read
    Uphill Training for Ultra Endurance Cyclists and Runners
    By Clare Pearson
    August 15, 2024 • 3 min read
    Is it OK to Walk During my Running Workouts?
    By Clare Pearson
    August 14, 2024 • 1 min read
    Post Workout Nutrition is as Important as What you Eat Before and During
    By Clare Pearson
    August 13, 2024 • 2 min read
    Sports Psychology for Ultra Endurance Athletes - Downtime: Recovery for Your Mind and Body
    By Clare Pearson
    August 08, 2024 • 3 min read
    Indoor versus Outdoor Training: Which is Better?
    By Clare Pearson
    August 07, 2024 • 5 min read
    Is Calorie Counting the Best Way to Ensure Adequate Fuelling?
    By Clare Pearson
    August 06, 2024 • 2 min read
    How Important is Pace in Trail Running?
    By Clare Pearson
    August 01, 2024 • 3 min read
    Women who Train and Race: Special Considerations
    By Clare Pearson
    July 31, 2024 • 3 min read
    What is Your Race Weight?
    By Clare Pearson
    July 30, 2024 • 4 min read
    Sports Psychology for Ultra Endurance Athletes - Motivation to Train
    By Clare Pearson
    July 25, 2024 • 1 min read
    How Cycling Can Help your Trail Running
    By Clare Pearson
    July 24, 2024 • 5 min read
    A Simple Nutrition Guide for Ultra Endurance Athletes
    By Clare Pearson
    July 23, 2024 • 2 min read
    Sports Psychology for Endurance Athletes: Intrinsic Anaesthetic Mind
    By Clare Pearson
    July 22, 2024 • 3 min read
    Heat Exhaustion - Know the Signs and How to Train Safely
    By Clare Pearson
    July 18, 2024 • 3 min read
    VO2Max Training for the Older Athlete
    By Clare Pearson
    July 17, 2024 • 3 min read
    Heart Rate Versus Power - Which is the Best Metric for Ultra Endurance Events?
    By Clare Pearson
    July 16, 2024 • 2 min read
    Sports Psychology for Endurance Athletes: The Happiness Room
    By Clare Pearson
    July 13, 2024 • 3 min read
    Tips for Racing at Altitude
    By Clare Pearson
    July 11, 2024 • 3 min read
    RED-S - Are you Fuelling Your Training?
    By Clare Pearson
    July 10, 2024 • 3 min read
    How Endurance Running and Cycling can Help you Work Better
    By Clare Pearson
    July 09, 2024 • 2 min read
    Sports Psychology for Endurance Athletes: The Ball of Power
    By Clare Pearson
    July 08, 2024 • 2 min read
    The Goal Posts Move - Setting Goals as a Masters Athlete
    By Clare Pearson
    July 05, 2024 • 3 min read
    Training for an Ultra Endurance Event as an Older Athlete
    By Clare Pearson
    July 04, 2024 • 3 min read
    How to Train when You Are Travelling
    By Clare Pearson
    July 03, 2024 • 3 min read
    How to Prioritize Your Ultra Endurance Training
    By Clare Pearson
    July 02, 2024 • 2 min read
    Psychological Tools for Endurance Athletes: The Winning Image
    By Clare Pearson
    June 28, 2024 • 3 min read
    Work Life Balance; Planning Training Around Your Life Not in Spite of It.
    By Clare Pearson
    June 27, 2024 • 3 min read
    Healthy Body Healthy Mind; How Ultra Endurance Cycling and Running Promote Physical and Mental Wellness
    By Clare Pearson
    June 26, 2024 • 1 min read
    Investing in Health, Mental Well-Being and Longevity through Ultra Cycling and Running
    By Clare Pearson
    June 25, 2024 • 3 min read
    Psychological Tools for Endurance Athletes: Reframing
    By Clare Pearson
    June 24, 2024 • 3 min read
    Getting to the Start Line of an Ultra Endurance Cycling or Running event
    By Clare Pearson
    June 21, 2024 • 4 min read
    How Much Fitness Do I Lose When I Take Time Off Training?
    By Clare Pearson
    June 20, 2024 • 9 min read
    How to Run Long - Ultra Endurance Running Fitness
    By Clare Pearson
    June 19, 2024 • 3 min read
    How to Optimise Recovery in Ultra Endurance Cycling and Running
    By Clare Pearson
    June 19, 2024 • 3 min read
    How to Recover from an Ultra Cycling or Running Event
    By Clare Pearson
    June 18, 2024 • 4 min read
    How Many Ultra Cycling or Running Events Can I Do Each Year?
    By Clare Pearson
    June 17, 2024 • 3 min read
    Using Music to Help your Performance in Ultra Cycling or Running
    By Clare Pearson
    June 14, 2024 • 4 min read
    An Holistic Approach to Endurance Training for your Ultra Cycling or Running
    By Clare Pearson
    June 13, 2024 • 4 min read
    Using Mindfulness to Improve Performance in Ultra Endurance Events
    By Clare Pearson
    June 12, 2024 • 3 min read
    Get Fit for Ultra Endurance Cycling and Running with Positive Training Cycles
    By Clare Pearson
    June 11, 2024 • 3 min read
    How to Manage Sleep Deprivation on Ultra Endurance Cycling and Running Events
    By Clare Pearson
    June 10, 2024 • 4 min read
    How to Avoid Over-Training when Preparing for an Ultra-Endurance Cycling or Running Event
    By Clare Pearson
    June 07, 2024 • 2 min read
    How to have a Successful Ultra Endurance Cycling or Running Event
    By Clare Pearson
    June 05, 2024 • 3 min read
    How to Start Training for an Ultra Endurance Cycling or Running Event
    By Clare Pearson
    June 04, 2024 • 2 min read
    Dealing with Gastric Distress on an Ultra Endurance Cycling or Running Event
    By Clare Pearson
    May 31, 2024 • 2 min read
    Strategies for Cycling Ultra Distances in Hot Weather
    By Clare Pearson
    May 30, 2024 • 2 min read
    What should I drink during an ultra endurance cycling event?
    By Clare Pearson
    May 29, 2024 • 2 min read
    How much should I drink during an ultra endurance cycling event?
    By Clare Pearson
    May 28, 2024 • 2 min read
    Dealing with Cramp During Ultra Cycling Events
    By Clare Pearson
    May 27, 2024 • 2 min read
    Hydration during ultra cycling events
    By Clare Pearson
    May 24, 2024 • 1 min read
    Introducing Speed Training in your Ultra Endurance Cycling Training
    By Clare Pearson
    May 23, 2024 • 3 min read
    Optimising Recovery in your Ultra Cycling Training.
    By Clare Pearson
    May 22, 2024 • 2 min read
    Planning Your Recovery in Your Ultra Cycling Training
    By Clare Pearson
    May 21, 2024 • 2 min read
    Coming Back to Ultra Cycling Training after a Break
    By Clare Pearson
    May 20, 2024 • 2 min read
    Spotting the Signs of Over Training in Endurance Cycling and Running
    By Clare Pearson
    May 17, 2024 • 4 min read
    How Much is Enough Training for an Ultra-Endurance Cycling Event?
    By Clare Pearson
    May 16, 2024 • 4 min read
    Mental Training a Key Aspect of Preparation for Your Next Ultra Cycling Event
    By Clare Pearson
    May 15, 2024 • 1 min read
    What to do when things go wrong in your ultra cycling event?
    By Clare Pearson
    May 14, 2024 • 4 min read
    10 Key Questions to Ask Yourself When Preparing for an Ultra-Distance Cycling Event Like London-Edinburgh-London, PBP or a Bikepacking Race
    By Clare Pearson
    May 13, 2024 • 2 min read
    Preparing for an Ultra Cycling Event: What Can you Learn from a Practice Event?
    By Clare Pearson
    May 08, 2024 • 3 min read
    EAT: A Nutrition Plan for Ultra Endurance Cycling Events
    By Clare Pearson
    May 07, 2024 • 2 min read
    Top Tips for Building Up the Long Ride for Ultra Distance Events like long audax, Paris-Brest-Paris or Bikepacking
    By Clare Pearson
    May 06, 2024 • 2 min read
    Prepare for Long Cycling Events like Paris Brest Paris with Practice Events
    By Clare Pearson
    May 02, 2024 • 2 min read
    Ride Faster or Rest Less? Tips for Hitting the Cut Off Times in Long Cycling Events.
    By Clare Pearson
    May 01, 2024 • 1 min read
    Prepare for a Super Randonneur Series
    By Clare Pearson
    April 30, 2024 • 1 min read
    Start Training for London-Edinburgh-London 2025 Now!
    By Clare Pearson
    April 16, 2024 • 7 min read
    How to improve your performance on a hilly ultra endurance cycling or running event
    By Clare Pearson
    March 26, 2024 • 7 min read
    What Performance Tests Should I Do in My Ultra Endurance Cycling or Running Training?
    By Clare Pearson
    January 30, 2024 • 5 min read
    4 Great Trail Adventures for 2024: A Global Journey
    By Andrea Silvers
    January 02, 2024 • 8 min read
    How Do I Get enough Recovery in my Training Programme?
    By Clare Pearson
    December 19, 2023 • 8 min read
    How do I Fit Ultra Training into a Busy Life?
    By Clare Pearson
    December 16, 2023 • 12 min read
    How to Plan for a Season of Ultras
    By Clare Pearson
    December 06, 2023 • 14 min read
    The Secret to Completing an Ultra Distance Running or Cycling Event
    By Clare Pearson
    November 29, 2023 • 8 min read
    How Long does it Take to Get Fit for an Ultra Endurance Running or Cycling Event?
    By Clare Pearson
    November 22, 2023 • 5 min read
    How much rest should I take between repeats?
    By Clare Pearson
    November 15, 2023 • 7 min read
    How to Keep Training through the Cold Weather
    By Clare Pearson
    November 10, 2023 • 12 min read
    What is the Best Strength Training for Endurance Runners and Cyclists?
    By Clare Pearson
    September 22, 2023 • 8 min read
    How do I Combine Cycling and Running in my Training Programme?
    By Clare Pearson
    September 15, 2023 • 8 min read
    How Fast Should I Do my Hard Efforts?
    By Clare Pearson
    September 08, 2023 • 9 min read
    Should Women Train the Same Way as Men?
    By Clare Pearson
    August 30, 2023 • 10 min read
    How to Recover from Overtraining?
    By Clare Pearson
    May 12, 2023 • 6 min read
    Top Tips for Training and Racing in the Heat
    By Clare Pearson
    March 27, 2023 • 7 min read
    What is the Best Way to Run an Ultra Marathon?
    By Clare Pearson
    February 01, 2023 • 8 min read
    My Top Five Running Hill Workouts
    By Clare Pearson
    January 06, 2023 • 8 min read
    10 Good Habits for Endurance Athletes
    By Clare Pearson
    December 14, 2022 • 11 min read
    How Much is Too Much Training for Endurance Athletes?
    By Clare Pearson
    December 07, 2022 • 9 min read
    How Should I Fuel My Endurance Training throughout the Seasons?
    By Clare Pearson
    November 30, 2022 • 11 min read
    Is It Worth Hiring a Coach?
    By Clare Pearson
    October 12, 2022 • 11 min read
    How Do I Know if my Race Goal is Achievable?
    By Clare Pearson
    September 20, 2022 • 12 min read
    How to Train for an Ultra Trail Run
    By Clare Pearson
    July 26, 2022 • 9 min read
    10 Ways Endurance Athletes Can Reduce their Injury Risk
    By Clare Pearson
    June 29, 2022 • 9 min read
    How much rest do endurance athletes need?
    By John Hampshire
    June 29, 2022 • 7 min read
    10 Training Tips for the Older Endurance Athlete
    By Clare Pearson
    April 13, 2022 • 11 min read
    10 Tips to Optimise Race Performance
    By Clare Pearson
    February 08, 2022 • 6 min read
    How Effective is My Training Plan?
    By Clare Pearson
    January 21, 2022 • 7 min read
    How long should my Longest run be if I am training for an ultra?
    By Clare Pearson
    January 12, 2022 • 6 min read
    What is Base Training and Why Is It Important?
    By Clare Pearson
    August 26, 2021 • 6 min read
    What are the best cycling workouts for you? – the power duration curve
    By John Hampshire
    August 26, 2021 • 7 min read
    Is Strava Good for Beginners Cycling Training?
    By John Hampshire
    August 26, 2021 • 10 min read
    How to Train for a Mountain Bike Stage Race
    By John Hampshire
    January 26, 2021 • 10 min read
    What are my Training Zones?
    By Clare Pearson
    January 25, 2021 • 4 min read
    Should you use different FTPs for indoor and outdoor workouts?
    By John Hampshire
    January 25, 2021 • 5 min read
    How To Ride Hills In Endurance Cycling Events?
    By John Hampshire
    January 19, 2021 • 7 min read
    Why are some of the runs in my training plan so short?
    By Clare Pearson
    January 18, 2021 • 8 min read
    How Do I Set Goals for Successful Bikepacking Races
    By John Hampshire
    December 29, 2020 • 6 min read
    Why are you slow at cycling up hills?
    By John Hampshire
    December 24, 2020 • 7 min read
    How Much Training Should I Do For A Bikepacking Race?
    By John Hampshire
    November 24, 2020 • 10 min read
    How Long does it Take to Recover from an Ultra Marathon?
    By Clare Pearson
    June 25, 2020 • 11 min read
    How Much Sleep do Endurance Athletes Need?
    By Clare Pearson
    June 11, 2020 • 6 min read
    Is cycling uphill different to cycling on the flat?
    By John Hampshire
    May 27, 2020 • 9 min read
    How much should I drink during an ultra marathon?
    By Clare Pearson
    May 19, 2020 • 11 min read
    How to use interval workouts for off-road endurance cycling training
    By John Hampshire
    May 19, 2020 • 4 min read
    How to use rest weeks in your cycling training
    By John Hampshire
    May 11, 2020 • 5 min read
    How can I fit other sports around my cycling training?
    By John Hampshire
    May 07, 2020 • 11 min read
    Should I change my cycling training plan if I am tired?
    By John Hampshire
    April 29, 2020 • 8 min read
    How do I know if I’m too tired to train?
    By Clare Pearson
    April 29, 2020 • 10 min read
    How to use heart rate to train for endurance cycling
    By John Hampshire
    April 15, 2020 • 7 min read
    How Many Calories does Running Burn?
    By Clare Pearson
    April 04, 2020 • 8 min read
    How Long-Term Stress Affects Endurance Training
    By Clare Pearson
    March 23, 2020 • 10 min read
    10 Ways to Exercise indoors to maintain and improve fitness.
    By Clare Pearson
    March 12, 2020 • 7 min read
    Can Walking Help Me Be a Better Trail Runner
    By Clare Pearson
    March 11, 2020 • 3 min read
    LA 66 GTA “Grand Trail de L’Aspre”
    By Clare Pearson
    February 06, 2020 • 9 min read
    Get fitter with good habits
    By John Hampshire
    February 06, 2020 • 9 min read
    What to eat and drink during your long bike rides, races and events
    By John Hampshire
    February 06, 2020 • 10 min read
    Get faster at cycling by adding structure to your rides
    By John Hampshire
    February 06, 2020 • 10 min read
    Why you need rest and recovery to get fitter and faster
    By John Hampshire
    February 06, 2020 • 11 min read
    How To Fit Cycling Training Into Your Busy Life
    By John Hampshire
    February 06, 2020 • 7 min read
    Why do I need interval training to get faster?
    By John Hampshire
    February 06, 2020 • 16 min read
    The best running and cycling training diary, planning and analysis applications
    By John Hampshire
    February 06, 2020 • 13 min read
    Why Aerobic Threshold Is Important and How to Use It to Get Fitter
    By John Hampshire
    January 30, 2020 • 8 min read
    How can Endurance Adventures/Races Promote Self-Actualisation?
    By Clare Pearson
    January 27, 2020 • 8 min read
    Get fit for cycling using the 5 pace system
    By John Hampshire
    January 24, 2020 • 12 min read
    How do I establish a good training routine?
    By Clare Pearson
    January 22, 2020 • 5 min read
    Trail Rococorba
    By Clare Pearson
    January 21, 2020 • 11 min read
    5 Reasons you should train with power
    By John Hampshire
    January 11, 2020 • 7 min read
    11 Reasons you should do a race
    By Clare Pearson
    January 02, 2020 • 9 min read
    How Flexible Can I be with my Training Plan?
    By Clare Pearson
    December 16, 2019 • 10 min read
    Why do I need an annual Training Plan?
    By Clare Pearson
    October 29, 2019 • 13 min read
    How do I get faster at trail running?
    By Clare Pearson
    October 08, 2019 • 11 min read
    How do I include Cycling into my Trail Running Training?
    By Clare Pearson
    September 18, 2019 • 10 min read
    Do I need to run twice a day to be a good trail runner?
    By Clare Pearson
    September 16, 2019 • 14 min read
    How easy is it to convert from road to trail running?
    By Clare Pearson
    September 11, 2019 • 18 min read
    How to train for a gravel race
    By John Hampshire
    September 11, 2019 • 7 min read
    Ten tips to Run Faster Uphill
    By Clare Pearson
    September 01, 2019 • 13 min read
    15 Ways Endurance Sport Can Help Your Mental Health
    By Clare Pearson
    September 01, 2019 • 15 min read
    Self-Hypnosis and mental skills for cyclists, runners and triathletes
    By John Hampshire
    September 01, 2019 • 6 min read
    Stop negative thoughts with STOP-CLAP technique
    By John Hampshire
    August 28, 2019 • 9 min read
    From runner to cyclist
    By John Hampshire
    August 27, 2019 • 9 min read
    Train slower, race faster
    By John Hampshire
    August 25, 2019 • 8 min read
    Use process goals to avoid anxiety about hard sessions
    By John Hampshire
    August 21, 2019 • 10 min read
    Learn from your past to get fitter and faster
    By John Hampshire
    August 17, 2019 • 7 min read
    Do I need a training camp to get fitter?
    By John Hampshire
    August 16, 2019 • 10 min read
    Use a Wattbike to get faster at long distance cycling events
    By John Hampshire
    August 15, 2019 • 10 min read
    How can I get better at cycling up hills?
    By John Hampshire
    August 14, 2019 • 17 min read
    How Do I Train for an Ultra Endurance Mountain Bike Race
    By John Hampshire
    August 14, 2019 • 15 min read
    How To Train for an Ultra-endurance Bikepacking Race or Event
    By John Hampshire
    August 14, 2019 • 18 min read
    How To Train for a Mountain Bike Marathon Event
    By John Hampshire
    August 07, 2019 • 16 min read
    My favourite cycling and running books
    By John Hampshire
    July 22, 2019 • 6 min read
    How should I recover from an ultra-endurance event?
    By John Hampshire
    July 19, 2019 • 4 min read
    Font Romeu Nature Trail
    By Clare Pearson
    July 18, 2019 • 8 min read
    How to train for cyclocross and ultra-endurance cycling
    By John Hampshire
    June 17, 2019 • 7 min read
    How much Should I eat during a trail race?
    By Clare Pearson
    May 20, 2019 • 7 min read
    How do I become a Fitter, Faster, Better Cyclist or Runner: think better, perform better?
    By John Hampshire
    May 13, 2019 • 9 min read
    How do I become a Fitter, Faster, Better Cyclist or Runner: the longer term plan?
    By John Hampshire
    April 30, 2019 • 6 min read
    Will Losing Weight Help Me to Be a Better Mountain Runner?
    By Clare Pearson
    April 29, 2019 • 7 min read
    How do I become a Fitter, Faster, Better Cyclist or Runner: weight, diet and nutrition?
    By John Hampshire
    April 22, 2019 • 10 min read
    How do I become a Fitter, Faster, Better Cyclist or Runner: keeping track of it all?
    By John Hampshire
    April 15, 2019 • 9 min read
    How do I become a Fitter, Faster, Better Cyclist or Runner: the detailed plan?
    By John Hampshire
    April 08, 2019 • 8 min read
    How do I become a Fitter, Faster, Better Cyclist or Runner: how do I make my goal real?
    By John Hampshire
    April 01, 2019 • 7 min read
    How do I become a fitter, faster, better cyclist or runner (Chapter 1)?
    By John Hampshire
    March 11, 2019 • 9 min read
    How can I cycle further without getting tired?
    By John Hampshire
    February 27, 2019 • 7 min read
    How should I schedule my strength workouts?
    By John Hampshire
    January 22, 2019 • 5 min read
    Can Hypnosis Help Me Achieve my Performance Goals?
    By Clare Pearson
    January 15, 2019 • 7 min read
    Should I train if I have a cold?
    By Clare Pearson
    January 08, 2019 • 6 min read
    Why run trail races with a heartrate monitor?
    By Clare Pearson
    December 15, 2018 • 9 min read
    How does a power meter on a bike work and how can you use it?
    By John Hampshire
    December 14, 2018 • 6 min read
    Why run a mountain race if I know I can’t win?
    By Clare Pearson
    December 12, 2018 • 7 min read
    What pace should I run a mountain race?
    By Clare Pearson
    December 04, 2018 • 7 min read
    Should I race if I’m on my period?
    By Clare Pearson
    November 23, 2018 • 7 min read
    What Does a Heart Rate Monitor Tell You?
    By Clare Pearson
    November 22, 2018 • 5 min read
    Can Vegans be successful mountain runners?
    By Clare Pearson
    November 18, 2018 • 6 min read
    Is cycling twice a day too much?
    By John Hampshire
    November 17, 2018 • 5 min read
    How Long are Self Supported Bikepacking Races?
    By John Hampshire
    November 13, 2018 • 1 min read
    La Pla des Oliviers, Marquixanes
    By Clare Pearson
    October 28, 2018 • 2 min read
    A lot happens in a year
    By John Hampshire
    October 13, 2018 • 2 min read
    What are your dreams
    By John Hampshire