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 drink on the bike—but the real question is: how often should you fuel? Every 20 minutes or every hour? Research gives us some clear answers – sort of. The bottom line is that it seems […]
Fuel for the Work Required: A Periodized Nutrition Approach for Everyday Endurance Athletes
Training is periodized for a reason—you manipulate load, intensity, and recovery to maximize adaptation. Your nutrition or fueling should work the same way. “Fuel for the work required” means aligning energy and carbohydrate availability with the demands and goals of each training session. This approach improves training quality, supports targeted adaptation, and manages recovery, without […]
How to Fuel, Warm Up, and Recover Between Two Cyclocross Races in One Day
For many cyclocross racers—especially juniors, masters, or those chasing series points—doing two races in one day can be part of the experience. Whether it’s a back-to-back doubleheader or a morning and afternoon event, racing twice in a day presents unique physical and mental challenges. So, how do you prepare, fuel, and recover to optimize both […]
The Power & Pitfalls of Group Endurance Workouts: Why Riding or Running Together Can Make—or Break—Your Training
It’s mid-summer, and that means you’ve likely been getting out with your friends for group rides or runs. Group exercise isn’t just about fitness—it’s a complex blend of physiological, psychological, and social factors that shape your performance, enjoyment, and consistency. Whether you’re in a peloton, a running club, or a spin class, group workouts offer […]
Eat, Sleep, Race: Peak Performance Strategies for Tour of America’s Dairyland
Several Simple Endurance Coaching athletes have signed up for the whole Colby or Cheddar series at Tour of America’s Dairyland in Wisconsin, as well as the Grit series in Chicago. We’ve been talking a lot about how to manage five days or more of daily racing. The three most important elements for a successful race […]
Choosing the Best Gravel Tire for My Season: Why I’m Switching to the Continental Terra Speed 45s
After two seasons on the Challenge Gravel Grinders, it’s time for a change. With a busy gravel racing calendar ahead—including Gravel Nationals in September—I wanted a tire that would roll fast, grip confidently on mixed surfaces, and handle the unknowns of Midwest gravel. I started by digging into reviews, pressure recommendations, and rolling resistance tests. […]
Boost Your Cycling Performance with Affirmations: Strengthen Your Mindset for Confidence and Mental Toughness
This is the final installment in our three-part series on mental skills for cycling, inspired by Running Within by Jerry Lynch and Warren Scott. We’ve already explored relaxation and visualization-now it’s time to focus on affirmations, a powerful mental tool that shapes our mindset and performance on the bike. And while these articles are geared […]
How Running Can Improve Cycling Performance and How Cycling Benefits Runners: The Science of Cross-Training
Base Training for Cyclists, Runners, and Triathletes: How to Build Endurance, Strength, and Recovery for a Successful 2025 Season
How Cyclists Over 50 Can Maximize Their Online Training
