How to Pace a Gravel Race: Finding Your Sustainable Speed and Finishing Strong

Gravel racing has a reputation for explosive starts, chaotic early miles, and long stretches of lonely riding. But if your race lasts four hours or more, success rarely comes from the rider who attacks hardest in the first hour. It usually comes from the rider who manages effort the best. Pacing is one of the […]

Consistency Is King: Why Showing Up Beats Going Hard in Endurance Training

by Coach Paul Warloski You can have the best training plan, the smartest coach, and the fanciest gear. But none of it matters if you’re not consistent with your training, even if your schedule is extra busy. Consistency in triathlon, gravel racing, cyclocross, or trail running is the quiet, unglamorous key to endurance success, more […]

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 and multifactorialUp to half of endurance runners experience GI symptoms, especially in long ultramarathons. Causes include reduced gut blood flow, heat stress, mechanical jostling, and certain fueling or hydration strategies. 2. Training the gut is […]

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 […]

Get Race-Ready: A Six-Week Cyclocross Training Plan for Peak Performance

Cyclocross training requires a unique blend of skills, speed work, endurance, and recovery.  The cyclocross season is almost upon us, and managing your training load right before and during the season is crucial.  The first race in Wisconsin and the national cyclocross series is on Sept. 7 and 8 at the Englewood CX in Fall […]

Mastering Heat Acclimation: Strategies for Endurance Athletes in Cycling, Running, and Triathlon

It’s summer in the northern hemisphere and that means hotter temperatures for bike and running races as well as triathlons.   And if endurance athletes don’t acclimate to the hotter temperatures, their performances on race day will suffer and they’ll risk injury and heat stroke.  The key principle is to get uncomfortably hot for a given […]

How My Heart Problems Led to Renewed Focus on the Training Basics

This blog post will be a bit more personal than usual simply because I’m going through some challenges in my training and health, and my clients and fellow everyday athletes like you might relate.  I had big plans for this cyclocross season, culminating in a trip to nationals in Louisville.  But I’ve had to back […]

Five Misconceptions About Strength Training for Cycling Performance

While cycling is a fantastic cardiovascular workout, incorporating strength training into your routine can provide a whole host of benefits that will have you conquering hills and sprinting like never before.  Plus, whether you’re an everyday cyclist or a competitive rider, adding some muscle-building exercises to your regimen can supercharge your fitness level, help prevent […]

Yoga for Endurance Athletes: Enhancing Durability and Strength

Yoga is one of the best things cyclists and runners can do to get stronger and more durable. Maybe yoga has a bad reputation among older cyclists and runners.  Maybe people perceive it as too new-agey, or they feel like they aren’t flexible enough to even try yoga.  But yoga is simply mobility work that […]

How to Use the Triangle of Health to Improve Superior Durability and Performance

As an age-group runner or masters’ cyclist, the Triangle of Health can build our durability and help us accomplish our best performances. If all you do is run, and all you do is ride your bike, you’re not reaching your performance potential and you’re far more likely to be injured.  The Triangle of Health is […]