Dimosthenis Gallis

Training load isn’t just numbers—it’s exposure.What matters is not only what the athlete does (external load), but how the body responds to it (internal load). Performance, fatigue, and injury risk are driven by this interaction, not by metrics alone.Two key ideas:• Dose: the stress that actually reaches the athlete• Dose–response: how the athlete adapts (or fails to adapt) to that stressIf we only react to fatigue or injury after they appear, we’ve already missed the point. The real leverage is in shaping exposure—building tolerance, improving readiness, and reducing maladaptation before problems occur.Better coaching starts with better questions:How much? How hard? How often? And how is the athlete responding?

D.G

Periodisation
is a hot topic this time of year. Traditionally, we think of structured progressions, building volume across the season, peaking for competition, and usually using 3:1 loading cycles with a recovery week. This model works well, especially for athletes with high training availability and flexibility.
But what happens when time is limited?
If an athlete consistently has, fo example, 6–8 hours per week and can tolerate that load without excessive fatigue, it may not make sense to artificially reduce training every fourth week. In these cases, a “flat” training approach (sometimes called a basic week) can be more effective.
Instead of chasing variability for its own sake, the goal becomes consistency. Repeating a sustainable weekly load allows for steady adaptation, better routine, and often fewer interruptions. Fitness doesn’t always come from big swings in load but sometimes it comes from showing up, week after week. Consistency.
Then, when life allows for extra time like holidays, lighter work periods or training camps you can introduce overload more organically. A temporary increase in volume can stimulate further adaptation, followed by appropriate recovery.
This shifts the focus from rigid planning to responsive coaching.
Recovery, in this model, becomes “on demand.” Rather than scheduling it every few weeks regardless of need, you adjust based on real signals: accumulating fatigue, declining performance, or simply mental burnout. Occasionally, a lighter week is still useful, especially after longer uninterrupted blocks, but it doesn’t have to follow a strict calendar.
For many athletes balancing work, family, and training, this approach is not only practical, it’s sustainable.
And in the long run, sustainability is what drives performance.

D,G

Proud to join this expert team as Cycling Coach for the Triathlon Preparation Courses in Zurich.

𝗣𝗮𝗿𝗲𝗻𝘁𝗶𝗻𝗴 𝗮𝗻𝗱 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴

After watching one of my athletes deliver a strong finish in a bike race yesterday, it felt like the right moment to reflect on a topic that comes up often in coaching: balancing training with parenting.

Parenting and training, there is no perfect balance only good decisions made repeatedly.

Once you become a parent, the structure, predictability, and control you once had over your training largely disappear. What replaces them is complexity, uncertainty, and constant adaptation , a reality often underestimated in performance-focused environments.

A key shift is understanding the difference between finding time and making time. Parents rarely “find” time to train. Training happens only when it is intentionally planned and realistically integrated into daily life. That often means early mornings, shorter sessions, and accepting that not every workout will go as planned. This shift alone can reduce frustration and self-criticism.

Illness is another unavoidable factor. Children get sick. Parents get sick. Sleep is disrupted. Training plans are interrupted. Earlier in my coaching career, I was often too strict during these periods, especially with parent-athletes. I treated missed sessions as a discipline issue. Over time, I realised this approach was ineffective and unfair to them.

Progress in endurance sport is not defined by perfect weeks, but by consistency over long timeframes. Missing sessions does not erase months of work. Reacting poorly to interruptions usually does more damage than the interruption itself.

Guilt is perhaps the most challenging element. Some parents feel guilty when training takes time away from family; others feel guilty for not training “enough.” I once underestimated how heavy this mental load can be. Training is neither selfish nor obligatory ,it must fit within a broader life context.

Managing expectations is critical. Performance levels achieved before children may not be realistic in the short term, and that reflects a different life phase, not a lack of ambition. Fitness can be rebuilt. Relationships, health, and trust are far harder to restore once neglected. Experienced athletes learn to think in seasons rather than weeks.

Partner and family support plays a central role. Sustainable training rarely happens in isolation. It requires communication, planning, and flexibility. As a coach, I have learned that pushing harder is rarely the solution. Integration works better than confrontation.

Challenges do not disappear as children grow, they change. Infants disrupt sleep. School-age children fill calendars. Teenagers demand emotional energy. The answer is not more discipline, but smarter adaptation. Training methods must evolve alongside life circumstances.

From a coaching perspective, this is where experience matters. Designing an “ideal” program is easy. Designing one that survives real life is the real skill. Training does not need to be maximal to be effective, it needs to be repeatable.

For parent-athletes: struggling with training does not mean you are falling behind. Often, it means you are developing efficiency, patience, and perspective.

For coaches: context matters. Empathy is not optional.

Parenting and training are not opposing forces. They coexist. Some seasons allow for ambition; others call for restraint. In the long run, those who respect both processes tend to thrive.

D.G

How to Build Better Endurance on the Bike

Long rides are the foundation of strong cycling, but it’s not just about piling on the hours – it’s about training smart. Here’s what works:

Ride “conversationally” – Keep your intensity below your first ventilatory threshold (VT1). You should be able to speak in full sentences. If you’re gasping or can only manage a few words, ease back, even if your power or heart rate seems fine.

Avoid unnecessary bursts – Chasing others or attacking climbs at full power pushes your body into anaerobic mode, burns carbs, and increases fatigue. For true endurance, fat should be your main fuel.

Watch heart rate vs. power – If your heart rate climbs while your power stays the same, it’s a sign your efficiency is dropping. Over time, less drift means your endurance is improving.

Include structured aerobic pushes – Once you’re comfortable, try short blocks of higher, but still aerobic, intensity (e.g., 2×10 minutes at 70–80% FTP during a 3-hour ride). This challenges your aerobic muscles and helps you adapt without overloading recovery.

💡 The takeaway: Consistency, patience, and listening to your body are key. Small, smart adjustments in your endurance rides lead to big results over time.

D.G

Modern endurance coaching is changing faster than ever. Insights from world-class coaches show a clear shift toward a far more holistic, individualized, and multidisciplinary approach to athlete development.

Today’s elite training systems combine:

🔹 Precise training methodology tailored to event demands, physiology, and technical needs
🔹 Proactive health management, with injury prevention and long-term availability as top priorities
🔹 Intelligent fueling strategies, especially carbohydrate periodization and gut training
🔹 Structured recovery, built around sleep quality, stress management, and emotional balance
🔹 Advanced monitoring technologies that guide real-time decision-making and reduce maladaptation

What emerges is a training environment where science, data, and athlete self-awareness work together. Coaches now adjust training based on HRV trends, sleep patterns, load tolerance, psychological readiness, and environmental conditions — not guesswork.

According to top coaches across endurance sports, the future belongs to those who can integrate all these elements into a dynamic, adaptable training ecosystem built around each athlete’s unique profile.

The next performance breakthroughs will come not from doing “more,” but from doing better: smarter load distribution, deeper physiological insight, more sustainable athlete health, and technology that enhances (not replaces) coaching judgment.

Endurance sport is becoming more professional, more individualized, and more data-rich — and the coaches who master this integration will define the next decade of performance.

Full research paper linked in the first comment for anyone who wants to dive deeper.

D.G

𝐅𝐮𝐞𝐥𝐢𝐧𝐠 & 𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 𝐟𝐨𝐫 𝐚 𝐓𝐢𝐦𝐞-𝐓𝐫𝐢𝐚𝐥.

For cyclists preparing for a time trial, nutrition and targeted supplementation can meaningfully influence performance. The two key areas to focus on are carbohydrate availability and evidence-based performance supplements, used thoughtfully and according to the race demands.

𝐂𝐚𝐫𝐛𝐨𝐡𝐲𝐝𝐫𝐚𝐭𝐞𝐬 are the body’s primary fuel source for intense efforts like time trials, where power output is high and energy is mostly derived from glycogen. In the 24 hours leading into a TT, riders should prioritize carbohydrate intake to ensure muscle and liver glycogen stores are topped up. Recommended intake typically falls between 7–12 g/kg/day, depending on training load, and race duration. Shorter TTs (under ~30 minutes) don’t necessarily require full “super-compensation,” especially if weight and climbing ability are important factors, as excess glycogen also stores water and can slightly increase body mass. If athletes come into the TT after a demanding stage, higher carbohydrate intake and quick access sugars post-ride become especially important for rapid replenishment.

On race morning, the goal is to restore liver glycogen lost overnight. A pre-race meal, ideally 1–4 g/kg carbohydrates in the hours before start, should be built around easily digestible, low-fibre, low-fat options like white rice, oats, toast, fruit, and honey. Some athletes may prefer to avoid eating in the last 60–90 minutes before racing to reduce the risk of rebound hypoglycemia; instead, small carbohydrate intake during warm-up (or even a brief mouth rinse) can help maintain energy and alertness for TTs under an hour.

𝐒𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐚𝐭𝐢𝐨𝐧 can further support performance when used appropriately. Caffeine (around 1.5–3 mg/kg taken ~45 minutes pre-race) can reduce perceived exertion and improve focus. Sodium bicarbonate (~0.3 g/kg taken 2–3 hours pre-race) may help buffer acid buildup during intense efforts, though some athletes struggle with GI discomfort—testing this strategy in training is essential. Nitrates, often from concentrated beetroot juice, can be beneficial for sub-hour efforts by improving oxygen efficiency, though their impact appears less pronounced in elite riders.
Together, consistent fueling in the day before, a smart pre-race carbohydrate plan, and selective use of proven supplements can set up a cyclist for a strong TT performance without overcomplicating the process.

If you'd like support planning your training, feel free to reach out for a consultation at 𝗱𝗶𝗺𝗼𝘀𝘁𝗵𝗲𝗻𝗶𝘀.𝗴𝗮𝗹𝗹𝗶𝘀@𝗴𝗺𝗮𝗶𝗹.𝗰𝗼𝗺
I coach athletes remotely all over the world, and this is a great time to build toward next season.
Whether you're considering coaching or want help refining your own training approach, I am here to help you develop the tools to plan, execute, and adjust your program for long-term progress.

D,G

SINGLE VS MULTIPLE DAILY TRAINING SESSIONS.

Mendes and colleagues (2022) investigated how the frequency of high-intensity interval training (HIIT) influences metabolic, cardiovascular, and cellular adaptations in male Wistar rats. The researchers compared two groups: one performing a single daily HIIT session lasting 115 minutes (1×HIIT) and another completing three shorter five-minute sessions spaced four hours apart (3×HIIT). Both groups trained for eight weeks with the same total daily workload and intensity, followed by a four-week detraining period without exercise.
After training, both HIIT protocols produced similar enhancements in aerobic capacity, including resting oxygen consumption (VO₂), maximal oxygen uptake (VO₂max), cardiac hypertrophy, and mitochondrial density in the gastrocnemius muscle. These findings indicate that total training volume, rather than session frequency, largely determines improvements in cardiovascular and muscular function.
However, the 3×HIIT group showed superior insulin sensitivity compared with the 1×HIIT group, suggesting that multiple short bouts of high-intensity work may better stimulate metabolic adaptations related to glucose regulation. Both groups experienced significant reductions in body and visceral adiposity after the training period.
Following four weeks of detraining, most positive adaptations persisted, except for the enhanced insulin sensitivity observed in the 3×HIIT group, which was lost. Adiposity also increased again in both groups, more noticeably among the 3×HIIT rats.
Overall, the study demonstrates that dividing HIIT into several short daily sessions can provide modest additional benefits for insulin sensitivity while maintaining similar cardiovascular gains to a single session. Yet, these metabolic improvements are short-lived without ongoing training, emphasizing the importance of exercise consistency.

D.G

Durability: How Resistant Are You?

Endurance sports like cycling aren’t just about watts and speed – it’s about how long you can hold onto your best form when fatigue starts. The modern term for this is durability, or fatigue resistance. Put it simply, it’s how much of your “fresh” power you can still produce after hours of racing and thousands of kilojoules already in the legs.

Durability is usually measured by comparing your power-duration curve when fresh to what you can do after significant work, like for example 2000–3000 kJ. It’s not just steady endurance that erodes resilience – efforts above threshold (FTP or critical power) are the real culprits. That’s why testing durability often involves some hard intervals first, followed by measuring mean maximal power to see how much is lost under stress.
So, how do we improve durability? It’s a long-term process, built step by step.

Training volume: Time in low zones (Z1–Z2) builds the aerobic foundation.

Neuromuscular pathways: Low-cadence torque work sharpens recruitment and power delivery.

Metabolic flexibility: Teaching the body to burn fat, spare glycogen, and recycle lactate keeps you strong late in races.

Gross efficiency: Better bike fit, smooth pedaling, aerodynamics, and strength training save watts and delay fatigue.

Nutrition: Modern carb fueling has shifted to 90–120 g/hr using the right maltodextrin–fructose mixes, sparing glycogen for decisive moments.

Psychology: Mental resilience is the glue that holds it all together, helping you dig deep and execute when it matters most.

At its core, durability is about resilience – physically and mentally. The athletes who can perform closest to their best, even after hours of racing, are the ones who consistently make the difference at the sharp end of the race.

D,G

Preparing for big endurance events like gran fondos, sportives, or gravel challenges requires more than just fitness—it’s about training smart and riding with awareness. Popular events such as the L’Etape du Tour, La Marmotte, Grand Fondos ,each demand a blend of physical preparation, technical skills, and practical know-how.
One of the most common misconceptions is that these events are simply about holding a steady pace for hours. But they are full of unpredictable accelerations: surges on short climbs, quick efforts out of corners, or bridging gaps to groups. Riders who train only with long, steady rides often find themselves struggling. To prepare, it’s worth adding workouts that combine sustained riding with short, repeated bursts above threshold. This conditions both the legs and the nervous system to handle the “stop–start” nature of group riding.
Equally important is learning how to save energy. Positioning within a bunch can make the difference between finishing strong or burning out too early. Riding sheltered, anticipating when the pace will surge, and staying near the front before narrow sections or climbs all reduce wasted effort. Practicing group skills in training rides—where the pace is less predictable—can build confidence and efficiency.
Technical skills are another overlooked factor. Smooth cornering, braking later but under control, and shifting gears at the right time may seem small details, but over the course of five or more hours, they add up to free speed and preserved energy. Training with technically skilled riders is a great way to sharpen these habits.
D.G