Mastering the Climb: How to Train, Prepare, and Execute Faster Hill Climbs
by Coach Anthony James Great climbers aren’t just strong, they’re prepared, precise, and efficient. Hill climbing success comes down to three pillars: structured training, smart execution, and consistent fueling. But there’s one piece riders often overlook… Strength training is non-negotiable. Let’s talk about how to build complete climbing performance from the gym to the dirt […]
Do Hard Efforts “Ruin” an Endurance Ride? What Every Cyclist Needs to Know
You head out for a Zone 2 ride. Then a hill shows up. You push a little harder. Maybe into threshold. Maybe you sprint over the top. And then the question hits: “Did I just ruin the purpose of this ride?” It’s a common concern—especially with all the talk about Zone 2, polarized training, and […]
The Psychology of Gravel Racing: Managing Doubt and Fear
How to train your mind as hard as your body so you can finish strong There’s a moment, or maybe more than one, in every long gravel event – you know the one. The legs are fine. The fuel is there. But somewhere around mile 60 (or 80, or 100), a voice starts whispering: You […]
Why 130-150 Mile Training Rides Matter for 200-Mile Races: The Science of Ultra-Distance Preparation
by Coach Paul Warloski When you’re staring down a 200-mile gravel race like Unbound, your longest training ride isn’t just mileage; it’s scientific preparation for the biggest physical and mental challenge of your season. While I couldn’t find specific research on long gravel events, here’s what the latest research on ultra-endurance performance reveals about why […]
MTB Overnighters vs Bikepacking: Choosing Your Perfect Adventure Style
by Coach Anthony James Mountain bikepacking is a unique blend of endurance, exploration, and self-reliance. Whether you’re heading out for a weekend overnighter or tackling a week-long trail corridor, success lies in the details. From route planning and gear selection to understanding the nuances between MTB and gravel overnighters, here’s some tips to help you […]
Beyond the 80/20 Rule: Why Zone 3 Training Might Deliver Superior Endurance Results
According to groundbreaking research by Stephen Seiler and Espen Tønnessen, analyzing over 15,000 training sessions from world champion endurance athletes, elite athletes actually train 85 percent at low to moderate intensity. That’s the origin of the 80-20 or 85-15 “rule.” More importantly, they found that training distribution varies significantly based on: However, this study is […]
Train Smart, Race Strong: Matching Your Training to Your A-Race Profile
The difference between a good race and a breakthrough performance often isn’t talent—it’s training specificity. When a rider crushes gravel nationals or when cyclocross racers dominate technical courses, they’re not just fitter than their competition. They’re specifically prepared for the exact demands of their target event. Here’s the truth: Generic training gets generic results. If […]
Fuel Your Performance: The Science of Pre-Workout and During-Exercise Nutrition
Let’s fuel your success with the right knowledge! The difference between average and exceptional cycling performance, whether you’re preparing for a gravel race or cyclocross, often lies in the details of what you eat and when you eat it. The cyclists who excel have mastered the art of fueling their bodies strategically. Whether you’re tackling […]
The Morning Training Dilemma: Fasted vs. Fueled Performance Explained
by Coach Paul Warloski Early morning training can be a beautiful thing—the roads are quiet, the air is crisp, and you can knock out your workout before the day gets crazy. But should you eat first? How long can you ride or run fasted before performance suffers? Is training empty really making you faster? The […]
Time-Efficient HIIT Workouts for Busy People: How to Build Fitness in Less Time
By Coach Paul Warloski Between long workdays, family commitments, and everything else life throws at us, it’s easy to feel like there’s no time for quality training. But even if your schedule doesn’t allow for long endurance sessions, high-intensity interval training (HIIT) can help you maintain fitness, boost performance, and stay consistent — all in […]
