Running Practice
Time-Based and Distance-Based Intervals Ask You to Pace Differently
Two-minute efforts and 400-metre repeats can feel similar but give different pacing information. Learn what each format keeps constant.
RUN · RIDE · KEEP LEARNING
Journal
Cycling Basics
Cycling Cadence and Road Speed Describe Different Parts of a Ride
Read cycling cadence alongside speed without assuming that faster pedalling always means faster travel or that one cadence suits every ride.
Bicycle Maintenance
Measure Bicycle Chain Wear Before Replacing More Parts
Use a compatible chain-wear gauge carefully, check several positions, and consult the drivetrain maker’s replacement limit before ordering bicycle parts.
Running Practice
Try an Even-Pace Run Before Chasing a Fast Finish
Use a familiar flat route to practise steady pacing, compare comparable sections and learn why a fast first kilometre can distort the whole run.
Training and Events
A Triathlon Result Includes the Time Between the Sports
Read a triathlon result through swim, bike, run and transition splits so the time between sports does not disappear from your review.
Cycling Skills
Learn to Release Clipless Pedals Before Riding in Traffic
Practise engaging and releasing cycling cleats in a controlled setting before relying on the movement at junctions or in traffic.
Running Explained
Cadence and Stride Length Explain Two Ways to Change Running Pace
Understand how steps per minute and distance per step combine to produce running speed, without treating one cadence number as a target for everyone.
Cycling Basics
Identify Your Bicycle Valve Before Borrowing a Pump
Identify a bicycle valve, match it to a compatible pump head and check the tyre and rim instructions before inflation.
Training Data
Auto-Pause Can Make a Training Run Look Different From the Run You Did
Moving time and elapsed time describe different parts of a run. Check auto-pause before comparing pace, training sessions or race expectations.