How much should I fuel during a long race? →
Carbs, gut training, and race-day fueling strategy.
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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
How should I pace and prepare for a hot race? →
Pacing science, RPE, and racing in the heat.
What actually makes you faster on the bike? →
FTP, Critical Power, and what actually drives bike fitness.
Why do my legs fall apart off the bike? →
Brick training, dead legs, and pacing the run leg.
How do I become more confident in open water? →
Open-water anxiety, sighting, and race-start nerves.
Can I get faster without training more hours? →
The minimum effective dose for a busy schedule.
Latest guides
View all Guides →Swim
15.0°C: The New Cold-Water Number (And Why the Rules Still Say 16)
A 2026 study found the median critical cold-water temperature for wetsuited swimmers is 15.0°C, yet World Aquatics kept its 16°C safety threshold. Here's why both numbers matter.
Strength & Mobility
Calf and Achilles Capacity: Progressive Tendon Loading for Triathletes
Rest, ice, and new shoes aren't what the evidence supports for building Achilles capacity. Progressive tendon loading is the cornerstone — here's what's proven, what's still unresolved, and when to see a professional.
Run
Double Threshold, Single Reality: What Age-Groupers Can Take From the Norwegian Method
The Norwegian double-threshold method is everywhere in endurance media, but no controlled study has tested it. Here's what's plausible to borrow — and what to leave to the elites.
Latest Shorts
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Run
More bricks isn't always the fix
Myth: doing more brick sessions makes dead legs off the bike go away.
Nutrition & Recovery
Myth: a strong stomach is something you're just born with
Myth: a strong stomach is something you're just born with.
Racing & Strategy
Sauna vs. training outdoors in the heat
Myth: you need to travel somewhere hot to prepare for a hot race.
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.
The Forward
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