Guides
The reference library
that also runs in the app.
Evergreen training guides across four categories: fuel, recover, learn, prepare. Same taxonomy as the Engine tab inside the Pelaris app, so the training content surfaced to you while you train has a permanent public home here.
Why these four categories
The Pelaris Engine re-ranks research and guides for your day based on your program phase, sport, injuries, and recent views. Out here the ranking is editorial, but the categories are the same so anything you bookmark on pelaris.io slots into the same mental map you use inside the app.
Fuel
3 guidesNutrition, hydration, and fueling strategies that match the way you train.
- guide
Hydration for Endurance Athletes: Fluids, Sodium, and Sweat Rate
Daily fluid baselines, intra-session intake, sodium that matters, and the sweat-rate test. What serious endurance athletes need, without the hype.
8 min read - guide
Protein Intake for Strength Athletes: What the Research Actually Says
Daily protein targets, timing, and quality for athletes training for strength and hypertrophy. Grounded in systematic reviews, not influencers.
8 min read - guide
What to Eat Before a Long Run or Ride: A Fuelling Guide for Endurance Athletes
Timing, carb quantity, and food choices for fuelling long endurance sessions. Evidence-based guidance for runners, cyclists, and triathletes.
9 min read
Recover
3 guidesSleep, active recovery, mobility, and deload strategy to keep adaptation landing.
- guide
Deload Weeks: When to Take One, How to Structure It
A deload is not a break. It is a programmed drop in training stress that lets adaptation land. How to spot when you need one, and what to do.
7 min read - guide
Overtraining: Signs, Science, and How to Actually Recover
Overtraining is not a bad session. It is a spectrum from functional overreaching to full syndrome. How to spot it, what it costs, and how to recover.
9 min read - guide
How Much Sleep Do Athletes Need, and How to Protect It
Athletes need 7-9 hours minimum, often more in heavy blocks. Why sleep drives adaptation, and how to protect it when life gets in the way.
8 min read
Learn
3 guidesProgressive overload, periodisation, technique, and training science.
- guide
How to Program Concurrent Training: Strength and Endurance in One Plan
A practical guide to programming strength and endurance together without losing adaptation in either. Interference effect, scheduling, volume management.
9 min read - guide
How to Start Running as a Lifter: A 12-Week Plan That Does Not Kill Your Squat
A practical 12-week guide for strength athletes adding running. Progressive base building, interference management, and when to escalate intensity.
10 min read - guide
Progressive Overload Explained: How to Actually Get Stronger Week by Week
Progressive overload is more than adding weight. The six levers, when to pull each, and how to keep getting stronger without burning out.
9 min read
Prepare
3 guidesMeal planning, warm-ups, pre-race checklists, and rest-day structure.
- guide
How to Taper for a Marathon or Half Marathon
A research-backed taper plan for marathons and half marathons. Volume drops, intensity holds, and your race-day self shows up fresh.
9 min read - guide
In-Season Training for Team Sport Athletes
Programming strength and conditioning during the competitive season without breaking match performance. Match-day taper, recovery, volume.
8 min read - guide
Return to Training After a Break: The Smart Way Back
How to return to training after a break without wrecking yourself. Detraining timelines, the 50/30/80 rule, post-illness and post-injury logic.
9 min read
See these categories in the app
The Engine Room is where Pelaris surfaces fuel, recover, learn, and prepare content ranked for your current day, sport, and program phase. For the theory that drives the programs themselves, see the methodology library. For news and commentary, see the blog.
Open the Engine in-app