Is 15°C water actually too cold to race in? →
A 2026 study put the real cold-water limit at 15°C — here's why the official rules still say 16.
Built for better decisions, not louder content.
Research-led triathlon guidance for age-group athletes — turning science, coaching principles, and real-world experience into decisions you can actually use.
Explore the latest researchLatest questions addressed
Why do your watts fade late in a long ride? →
It's not just an empty fuel tank — the real mechanisms behind late-ride power loss, honestly graded.
Is the 10% weekly mileage rule actually true? →
A 5,205-runner study found mileage jumps didn't predict injury — but one very long run did.
How much strength training do you actually need? →
One trial found two sessions a week lifted post-fatigue endurance by 35% — with an honest caveat.
Could you be under-fuelled, not undertrained? →
Low energy availability can stall your gains even with consistent effort — and it affects men too.
Do salt tablets actually prevent cramping? →
Sodium supplementation doesn't prevent hyponatremia — the evidence, and the emergency signs to know.
Latest guides
View all Guides →Bike
Not All Kilojoules Are Equal: Why Riding Above Threshold Costs You Twice
In male pro cyclists, work above critical power cut critical power by up to 16%; the same work below critical power cut it by nothing. Here's the mechanism behind why surging is expensive.
Bike
Aero Until It Hurts: When Your Position Starts Taking Watts Back
The steady-state aero-vs-power trade-off is settled. What happens to your position over hours of racing isn't — and the evidence stops well short of a 70.3 bike leg.
Bike
Durability, Resilience, Fatigability: What Sports Science Is Actually Arguing About
A live 2025-2026 scientific dispute over what to call late-race fatigue resistance, and the practical split between physiological and performance durability every age-grouper should know.
Latest Shorts
View all Shorts →
Bike
Your watts aren't fading from an empty tank
Myth: late-ride power loss is just an empty fuel tank.
Bike
Durability and fatigue resistance aren't the same thing
Myth: "durability" and "fatigue resistance" mean the same thing.
Bike
Your durability test is mostly noise
Myth: a 1-minute all-out effort after a long ride tells you your durability.
Training pillars
Swim
Technique, drills, open-water skills, pacing, and gear guidance for age-group triathletes.
Bike
Pacing, position, indoor sessions, race execution, and gear guidance for age-group triathletes.
Run
Brick runs, pacing, thresholds, race execution, and footwear guidance for age-group triathletes.
Strength & Mobility
Strength, mobility, stretching, and injury-reduction work to support triathlon performance and consistency.
Nutrition & Recovery
Fueling, hydration, carb intake, sleep, and recovery strategies for training and racing well.
Racing & Strategy
Transitions, pacing decisions, race reviews, tactics, and mistakes to avoid for race-day execution.
Why TriForward
Research first
We start with the evidence, not the trend.
Age-group reality
What works for a professional training 25 hours a week may not work for you.
Useful over absolute
We explain what the evidence says, where it's uncertain, and what you can actually do with it.
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