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46 in-depth articles by Ramon Curto, MSc Exercise Physiology — covering Garmin training data, race coaching methodology, marathon and triathlon preparation, and endurance performance science.
Sub-2 is the half marathon milestone that separates recreational runners from competitive age-groupers. The physiology is specific, the training is targeted, and the race-day execution leaves no margin for the usual mistakes. Here is the complete Garmin-backed framework for getting there.
CoachUpFit coaching is not available to everyone — and that is by design. This is a candid breakdown of who benefits most from data-driven remote coaching, who would be better served elsewhere, and exactly what happens in the first 90 days after your invitation is accepted.
Trail running requires a completely different training framework from road running — time on feet replaces pace, vertical gain replaces distance, and power hiking is a performance skill. Here is how Garmin data applies to trail and ultra preparation, from grade-adjusted pace to back-to-back long runs.
Most aspiring Boston Qualifiers are 5–15 minutes away — not light-years. The gap is not fitness, it is training structure, threshold development, and race-day execution. Here is the physiological framework and Garmin monitoring strategy that coaches use to take athletes from 'almost' to qualified.
Female endurance athletes train through four distinct hormonal phases each month — and every generic training plan ignores all of them. Here is how cycle-based periodization, combined with Garmin HRV, Body Battery, and skin temperature data, helps women train smarter, reduce injury risk, and peak when it counts.
Generic training plans train a fictional average athlete. Garmin Coach adapts to pace but not to your life, your injury history, or your actual race. Here is precisely what a data-driven human coach provides that no algorithm can — and why the gap is measurable in race results.
Heart rate lags, but power is instant. Learn how elite cyclists test FTP correctly, set up power zones, and use Normalized Power (NP) to measure the true physiological cost of a ride.
Garmin is the triathlete's most powerful coaching tool — but only if you understand how its algorithms work across three disciplines. Here is how elite triathlon coaches use multi-sport Training Load, brick workout data, and HRV recovery signals to prepare athletes from Sprint to Ironman.
Elite endurance performance is as much psychological as physiological on race day. Here is the sports psychology framework data-driven coaches use — from reading your race-day HRV, to resisting the crowd in the first kilometre, to processing a DNF and returning stronger.
Eight out of ten runners experience an injury serious enough to interrupt training each year — and almost all are overuse injuries that are predictable and preventable. Here is how data-driven coaches use Garmin training load, HRV, and acute:chronic workload ratio to keep athletes healthy and racing.
Most endurance athletes train hard but fuel poorly. Here is the evidence-based nutrition framework for long runs, carb periodization across training phases, and a race-day fueling protocol that uses Garmin metrics to time your intake.
The final week before a goal race is where months of training either compound or collapse. Here is the evidence-based 7-day taper protocol and nutrition checklist that elite endurance coaches use — day by day, meal by meal.
Most endurance athletes either skip the gym or waste time on programmes designed for bodybuilders. Here is the evidence-based minimum effective dose for strength work — and how to slot it into running and cycling periodization without killing your aerobic gains.
Most runners who think they're training hard are stuck in the junk-mileage grey zone — too fast for aerobic adaptation, too slow for race-specific fitness. Polarized training fixes this. Here's how to implement 80/20 training with Garmin heart rate data and what a coach changes in week one.
Garmin's default heart rate zones are based on 220-minus-age — a formula with ±20 bpm error at the individual level. Wrong zones corrupt your zone distribution, Training Status and aerobic decoupling data. Here is how to calibrate your zones correctly, and why a coach verifies this in week one.
Garmin shows you Training Status, VO2max trend and Training Readiness every day — but most athletes misread them, react incorrectly, or ignore them entirely. Here is what each metric actually means and how data-driven coaches use them to make smarter weekly decisions.
Most marathon runners do their long runs too fast, underfuelled, or with no structural purpose. Here is how data-driven coaches use Garmin heart rate drift, aerobic decoupling and pace zone data to turn every long run into a precise training stimulus.
After 40, the physiology changes — but the ambition does not have to. Here is how data-driven coaching with Garmin HRV, Body Battery and training load helps masters runners adapt intelligently, recover faster, and keep posting personal bests.
Most serious runners skip strength work or do it inconsistently. Here is the evidence-based periodized strength framework that elite endurance coaches use — and how Garmin training load data tells you exactly when to push in the gym and when to back off.
Your Garmin already measures cadence, ground contact time, stride length and vertical oscillation. Most athletes never use this data. Here is how elite coaches turn those numbers into a measurable economy improvement over 6–8 weeks.
For serious runners and triathletes, sleep is the highest-leverage recovery tool. Here is how to read Garmin Body Battery and overnight HRV trends to make sharper training decisions every day.
Overtraining syndrome can erase months of fitness in weeks. Here is the data-driven playbook serious runners and triathletes use to detect overreaching early — using Garmin HRV trends, training load signals, and weekly metrics — and how a remote coach catches it first.
A simple pre-race framework to adjust pace, fueling, and expectations when humidity is high and dew point starts hurting performance.
A practical 14-day heat-acclimation framework using Garmin + Strava signals to protect race pace when temperatures rise.
A practical 10-day taper framework for serious athletes using Garmin + Strava signals to keep sharpness while reducing fatigue.
A practical deload framework using Garmin + Strava signals so serious athletes can absorb training and come back faster.
A practical pre-session checklist using Garmin + Strava signals to decide when to push, adjust, or recover.
A practical weekly load trend framework using Garmin + Strava signals to decide when to push, hold, or absorb training stress.
Cut through common threshold-training myths with a practical framework based on Garmin + Strava trends, not guesswork.
A practical framework for serious runners to calibrate 5K and 10K pace sessions using threshold trend, recovery, and load context.
A practical guide for serious athletes using Garmin recovery signals and Strava load context to decide when to push, hold, or switch sessions.
A practical framework for serious athletes to pace marathons with negative splits using threshold, drift, and recovery data.
A no-noise Garmin guide for serious athletes focused on VO2max trend, threshold pace, HR drift, and recovery signals.
A simple taper framework to cut fatigue, preserve race-specific feel, and arrive confident on race day.
A practical decision framework to balance Zone 2 volume and threshold work using Garmin recovery and Strava load signals.
A practical playbook for serious athletes to detect race-pace drift early and fix fueling decisions using Garmin and Strava context.
A practical plan-selection guide with real athlete scenarios so you can choose the right coaching level without guesswork.
A practical race-week fueling guide for endurance athletes using training-load context to avoid low-energy race days.
A practical 12-week marathon framework for serious athletes with limited time, using Garmin and Strava data to adjust load and avoid burnout.
A MOFU guide for busy professionals using Garmin and Strava coaching workflows to keep consistency and improve race performance.
Compare online running coach pricing with generic training plans and learn when data-driven Elite or Premium coaching creates faster race results.
Build a smarter half marathon plan using threshold pace, heart-rate drift, and weekly load signals from Garmin and Strava.
A practical VO2max training guide for serious runners using Garmin and Strava metrics, with a 7-day blueprint to improve threshold and race pace.
How elite endurance coaching turns Garmin and Strava metrics into weekly decisions that improve race performance.