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 […]
The Power of Cross-Training: Why Winter Is Your Secret Weapon for Gravel Racing Success
Cross-training isn’t just about staying fit when snow hits the ground. It’s about becoming a more complete, resilient athlete. Gravel racing, mountain biking, cyclocross, and trail running demands everything: endurance, technical skills, mental toughness, and the ability to adapt to whatever nature throws at you. Yet most endurance athletes approach winter training like they’re still […]
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 […]
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 […]
Race-Week Fueling: How to Eat During Your Taper for Peak Performance
by Coach Paul Warloski You’ve reduced your training volume to freshen up before your A event, whether it’s cyclocross, gravel bike race, or a trail run. Now match it with smart nutrition during your taper. During the seven to 14 days before your A-priority race, the goal isn’t to eat less; it’s to arrive topped […]
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 […]
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 — and Still Be ValuableDespite not having the result I trained for, Gravel Nationals was still a meaningful experience, offering challenge, camaraderie, and perspective. Success isn’t always measured by a finish place. 2. Fatigue and […]
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 […]
Why Every Runner Should Do Strides: The Small Habit With Big Payoffs
by Coach Nicole Ford If you’ve been running for a while, you’ve probably heard about strides. They’re short, fast accelerations, usually tacked onto the end of easy runs, that sharpen your mechanics and give your legs a taste of speed. Strides don’t take long, they don’t leave you sore, and they don’t replace harder interval […]
