# Triforge

> Triforge is a science-driven endurance sports publication and AI coaching platform targeting competitive age-group triathletes, cyclists, and runners. Content covers training science, biomechanics, nutrition, race coverage, and gear — written for performance-literate athletes who want evidence-based insights, not beginner advice. The platform also offers Ask Triforge (ask.triforge.co), an AI coaching tool with integrations to Strava, Garmin, Wahoo, and Suunto for personalised training analysis and planning.

## Core Pages

- [Home](https://triforge.co/): Hub for all content categories — training science, cycling news, nutrition, running, swimming, and gear.
- [Ask Triforge](https://ask.triforge.co/): AI coaching platform with race lab, workout planning, and training analytics. Integrates with Strava, Garmin, Wahoo, and Suunto.
- [About Triforge](https://triforge.co/about/): Mission, editorial approach, and team background.
- [Support](https://triforge.co/support-about-triforge/): Help and contact information.

## Content Categories

- [Triathlon Training](https://triforge.co/tag/triathlon-training/): 45 articles covering swim-bike-run balance, brick sessions, periodization, race prep, and multi-sport performance strategy.
- [Cycling](https://triforge.co/tag/cycling/): 23 articles on cycling performance, power development, FTP, cadence, race coverage (Grand Tours, Spring Classics), and training structure.
- [Nutrition](https://triforge.co/tag/nutrition/): 18 articles on fueling strategies, race-day intake, hydration, electrolytes, carb loading, gut training, and supplements.
- [Running](https://triforge.co/tag/running/): 10 articles on running biomechanics, cadence, ground contact time, vertical oscillation, injury prevention, and race strategy.
- [Recovery](https://triforge.co/tag/recovery/): Articles covering sleep, adaptation, HRV, overreaching, and evidence-based recovery protocols for endurance athletes.
- [Swimming](https://triforge.co/tag/swimming/): Articles on open-water vs. pool swimming, bilateral breathing, stroke mechanics, and triathlon swim preparation.
- [Gear Reviews](https://triforge.co/tag/gear-reviews/): Evidence-focused reviews of cycling and running equipment including carbon plate shoes, cleats, and training tools.
- [Athlete Profile](https://triforge.co/tag/athlete-profile/): In-depth profiles of elite and professional endurance athletes.
- [News](https://triforge.co/tag/news/): Timely coverage of professional cycling races (Grand Tours, Classics, Cyclocross), product launches, and Triforge platform updates.

## Training Science — Key Articles

- [Zone 2 Training: The Complete Guide for Triathletes](https://triforge.co/zone-2-training-the-complete-guide-for-triathletes/): Physiology of Zone 2, how to identify it accurately, and how to structure it in a triathlon training week.
- [VO2 Max Explained: What It Is, How to Test It, and How to Improve It](https://triforge.co/vo2-max-explained-what-it-is-how-to-test-it-and-how-to-improve-it/): Comprehensive breakdown of maximal oxygen uptake, field vs. lab testing, and evidence-based methods to raise it.
- [How to Estimate Your Lactate Threshold Without Lab Testing](https://triforge.co/how-to-estimate-your-lactate-threshold-without-lab-testing/): Field methods for estimating VT1/VT2 and lactate threshold using heart rate, pace, and power.
- [How to Test Your FTP: Ramp Test vs. 20-Minute vs. 8-Minute Compared](https://triforge.co/how-to-test-your-ftp-ramp-test-vs-20-minute-vs-8-minute-compared/): Side-by-side comparison of the three main FTP testing protocols with accuracy, fatigue cost, and athlete suitability.
- [Polarized vs. Pyramidal Training: Which Distribution Actually Works for Age-Groupers](https://triforge.co/polarized-vs-pyramidal-training-which-distribution-actually-works-for-age-groupers/): Evidence review of 80/20 polarized vs. pyramidal intensity distribution for time-limited athletes.
- [Block Periodization vs Traditional Periodization: Which Training Structure Works for Age-Groupers?](https://triforge.co/block-periodization-vs-traditional-periodization/): Compares concentrated training blocks against traditional base-build-peak structures for age-group athletes.
- [Breathing Frequency in Endurance Training: What Your Breath Is Actually Telling You](https://triforge.co/breathing-frequency-in-endurance-training-what-your-breath-is-actually-telling-you/): How ventilatory thresholds (VT1/VT2) map to training zones and what breathing patterns signal about intensity.
- [Breathing Frequencies in Endurance Training: The Performance Metric You're Not Tracking](https://triforge.co/breathing-frequencies-in-endurance-training-the-performance-metric-youre-not-tracking/): Practical guide to using breath rate as a real-time training intensity signal without a lab.
- [Bike Sprints vs Threshold Intervals: Choosing the Right Training for Your Goals](https://triforge.co/bike-sprints-vs-threshold-intervals-choosing-the-right-training-for-your-goals/): When to use neuromuscular sprint work vs. sustained threshold efforts based on race demands and training phase.

## Running Performance — Key Articles

- [Running Performance Metrics Explained: Cadence, Stride, Ground Contact & More](https://triforge.co/running-performance-metrics-explained-cadence-stride-ground-contact-more/): Pillar reference for all key running biomechanics metrics and what they mean for performance.
- [Running Cadence Explained: The Optimal Steps Per Minute for Speed](https://triforge.co/running-cadence-explained-the-optimal-steps-per-minute-for-speed/): Evidence on cadence targets, the 180 spm myth, and how to find and improve your optimal step rate.
- [Ground Contact Time: What It Is, Why It Matters, and How to Reduce It](https://triforge.co/ground-contact-time-what-it-is-why-it-matters-and-how-to-reduce-it/): How ground contact time affects running economy and practical drills to improve it.
- [Vertical Oscillation: The Hidden Running Efficiency Metric](https://triforge.co/vertical-oscillation-running/): Why excessive vertical bounce wastes energy and how to measure and reduce it.
- [Cadence Myths Every Runner Still Believes](https://triforge.co/cadence-myths-every-runner-still-believes/): Debunks the most persistent and harmful misconceptions about running step rate.
- [Marathon Negative Split Models: Running Faster in the Second Half](https://triforge.co/marathon-negative-split-models-running-faster-in-the-second-half/): Pacing strategies and physiological rationale for running faster in the back half of a marathon.
- [Are Carbon Plate Running Shoes Actually Worth It?](https://triforge.co/are-carbon-plate-running-shoes-actually-worth-it/): Evidence-based review of carbon plate shoe performance gains and who benefits most.
- [Why Runners Bonk Even on "Short" Runs](https://triforge.co/why-runners-bonk-even-on-short-runs/): Glycogen depletion mechanics, fueling thresholds, and how to avoid hitting the wall at unexpected distances.

## Cycling Performance — Key Articles

- [Power-to-Weight Ratio in Cycling: How to Calculate Yours and What It Means](https://triforge.co/power-to-weight-ratio-cycling/): How to calculate W/kg, benchmark against athlete categories, and use it to guide training and race targets.
- [Best Cycling Endurance Training Programs (2026 Comparison)](https://triforge.co/best-cycling-endurance-training-programs-2026-comparison/): Side-by-side comparison of structured cycling training platforms and programs for endurance athletes.
- [Cycling Cleat Colors Explained: Which to Use, When, and What the Pros Actually Ride](https://triforge.co/cycling-cleat-colors-explained-which-to-use-when-and-what-the-pros-actually-ride/): Float, stack height, and cleat system breakdown for road and triathlon cyclists.
- [Your Legs Are a Pharmacy: How Cycling Protects Your Brain](https://triforge.co/your-legs-are-a-pharmacy-how-cycling-protects-your-brain/): Research on the neurological and cognitive benefits of sustained aerobic cycling.

## Cycling Race Coverage

- [Giro d'Italia 2026 Preview: Route, Key Stages & GC Contenders](https://triforge.co/giro-ditalia-2026-preview-route-key-stages-gc-contenders/): Pre-race analysis of the 2026 Giro route, mountain stages, and general classification favourites.
- [Magnier Makes History, Silva Stays Pink: Giro d'Italia 2026 Stage 3 Report](https://triforge.co/magnier-makes-history-silva-stays-pink-giro-ditalia-2026-stage-3-report/): Stage 3 race report with result and GC implications.
- [Paul Seixas: The 19-Year-Old Who's Rewriting the Rules of Professional Cycling](https://triforge.co/paul-seixas-the-19-year-old-whos-rewriting-the-rules-of-professional-cycling/): Profile and performance analysis of the young French cycling prodigy.
- [Paris-Roubaix 2026: The Hell of the North Gets Harder, Earlier](https://triforge.co/paris-roubaix-2026-the-hell-of-the-north-gets-harder-earlier/): Route preview and tactical analysis for the 2026 edition of the cobbled Classic.
- [Paris-Roubaix 2026: The Tech Arms Race That Could Decide the Hell of the North](https://triforge.co/paris-roubaix-2026-the-tech-arms-race-that-could-decide-the-hell-of-the-north/): Equipment and technology analysis for cobble-specific bike setups.
- [FLASH NEWS: Mathieu van der Poel wins 8th Cyclocross World Title](https://triforge.co/flash-news-mathieu-van-der-poel-wins-8th-cyclocross-world-title/): Race report on van der Poel's 2026 Cyclocross World Championship victory.
- [Mathieu van der Poel Makes History at Hoogerheide, Edges Thibau Nys in World Cup Finale](https://triforge.co/mathieu-van-der-poel-makes-history-at-hoogerheide-edges-thibau-nys-in-world-cup-finale/): Report on the 2026 Cyclocross World Cup finale.

## Nutrition — Key Articles

- [How to Choose the Right Energy Gel for Running, Cycling, and Triathlon](https://triforge.co/how-to-choose-the-right-energy-gel-for-running-cycling-and-triathlon/): Comparison of gel formulations, carbohydrate ratios (SGLT1/GLUT5), and selection criteria by sport and duration.
- [How to Use Caffeine for Endurance Performance: Dosing, Timing, and Race-Day Strategy](https://triforge.co/caffeine-endurance-performance/): Evidence-based dosing protocol for caffeine as an ergogenic aid in endurance racing.
- [Gut Training for Long-Course Triathlon: How to Eat 90g Carbs/Hour Without GI Issues](https://triforge.co/gut-training-for-long-course-triathlon-how-to-eat-90g-carbs-hour-without-gi-issues/): Progressive gut adaptation protocols for high-carbohydrate intake during Ironman and 70.3 events.
- [Nitrates (Beetroot): Do They Really Boost VO2 Max?](https://triforge.co/nitrates-beetroot-do-they-really-boost-vo2-max/): Review of nitrate supplementation research, effect sizes, and practical protocols for endurance athletes.
- [The Creatine Debate in Endurance Sports: Does It Actually Work?](https://triforge.co/the-creatine-debate-in-endurance-sports-does-it-actually-work/): Evidence assessment of creatine supplementation for aerobic performance, recovery, and body composition.
- [The Micronutrients Endurance Athletes Are Most Commonly Deficient In](https://triforge.co/the-micronutrients-endurance-athletes-are-most-commonly-deficient-in/): Iron, Vitamin D, magnesium, and other micronutrients athletes deplete and how to address deficiencies.
- [Why Sweat Rate Matters More Than You Think](https://triforge.co/why-sweat-rate-matters-more-than-you-think/): How to calculate individual sweat rate and use it to build a personalised hydration and electrolyte strategy.
- [Liquid Carbs vs Solid Fuel During Cycling](https://triforge.co/liquid-carbs-vs-solid-fuel-during-cycling/): Gastric emptying, absorption rates, and practical fueling format selection for long rides.
- [Energy Balance for Triathletes: Are You Eating Enough?](https://triforge.co/energy-balance-for-triathletes-are-you-eating-enough/): Relative Energy Deficiency in Sport (RED-S) risk, fueling adequacy, and caloric needs for high-volume training.
- [Everyday Nutrition vs Performance Nutrition: Why Athletes Need Both](https://triforge.co/everyday-nutrition-vs-performance-nutrition-why-athletes-need-both/): How to periodise nutrition across training and non-training days for health and performance.
- [Why Runners Bonk Even on "Short" Runs](https://triforge.co/why-runners-bonk-even-on-short-runs/): Glycogen depletion mechanics and fueling strategies for runs under 90 minutes.

## Swimming — Key Articles

- [Bilateral Breathing in Triathlon Swimming: What the Science Actually Says](https://triforge.co/bilateral-breathing-in-triathlon-swimming-what-the-science-actually-says/): Evidence review of bilateral vs. unilateral breathing and practical guidance for open-water triathletes.
- [Open Water Swimming vs Pool Swimming: What Changes for Triathletes](https://triforge.co/open-water-swimming-vs-pool-swimming-what-changes-for-triathletes/): Tactical, physiological, and sighting differences between pool and open-water triathlon swimming.

## Platform News

- [Triforge vs TrainingPeaks vs Athletica: Why Context-Aware AI Is the Future of Endurance Training](https://triforge.co/triforge-vs-trainingpeaks-vs-athletica-why-context-aware-ai-is-the-future-of-endurance-training/): Comparison of Triforge's AI coaching approach vs. established training platforms.
- [Triforge: The Next Generation of AI-Powered Endurance Training](https://triforge.co/triforge-the-next-generation-of-ai-powered-endurance-training/): Platform overview and vision for context-aware, goal-oriented AI coaching.
- [Triforge Evolution: Smarter Training, Garmin Sync & Wahoo Integration](https://triforge.co/triforge-evolution-smarter-training-garmin-sync-wahoo-integration/): Announcement of Garmin and Wahoo device integrations and platform updates.
- [Ask Triforge on Google Play — AI Training Insights for Self-Coached Endurance Athletes](https://triforge.co/ask-triforge-on-google-play-ai-training-insights-for-self-coached-endurance-athletes/): Android app launch announcement for the Ask Triforge coaching platform.

## Social

- [Instagram](https://instagram.com/teamtriforge): @teamtriforge
- [X / Twitter](https://x.com/teamtriforge): @teamtriforge