Endurance Insights

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We keep you informed about what works for everyday endurance athletes.

Optimal Cadence for Cyclists: What the Research Says About Power, Efficiency, and Fatigue

by Coach Paul Warloski If you’ve ever ridden with a group, you’ve probably noticed everyone pedals at a slightly different...

Breathe with Your Feet: Syncing Running Cadence and Breathing for Better Performance

Breathe with Your Feet: What Science Says About Syncing Breaths to Running Cadence (and How to Train It) By Coach...

When Your Gut Rebels on the Run: Why GI Distress Happens—and What You Can Do About It

by Coach Nicole Ford Here are Three Things to Know About GI Distress During Running 1. GI distress is common...

How to Hydrate Before a Race: Finding the Right Balance

by Coach Anja Lanser Hydration can make or break an athlete’s performance on race day. But while many athletes focus...

Racing on Empty: What I Learned About Training, Fatigue, and Gratitude at Gravel Nationals

by Coach Paul Warloski Three Things to Know About Gravel Nationals 2025 1. Even an A Race Can Go Sideways...

How Often Should You Eat During a Long Bike Race?

When you’re racing or riding for hours, keeping your energy steady is critical. Most cyclists know they should eat and...

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The Athlete’s Compass Podcast

Each week, renowned sport scientist Dr. Paul Laursen, coach and athlete Marjaana Rakai and Simple Endurance coach Paul Warloski sit down in a podcast and video podcast to discuss topics that support everyday athletes while they get fitter and healthier and fitter as they train to improve their performance.