Burn Fat, Go Far: How Fat Max Training Boosts Endurance and Efficiency
by Coach Paul Warloski In all the conversation about Zone 2 training, one crucial piece often gets overlooked: the main reason we train in Zone 2 is to teach our body to burn fat as a fuel source. The most effective way to do that? Ride or run slowly enough so that you’re training in […]
Gravel Racing with a Heart Condition: My Cycling Comeback, Athletica Training, and a Setback with Ventricular Tachycardia
I headed to the Hungry Bear gravel race in Cable, WI, hopeful. Training had been going well, my legs felt strong, and the early-season races had gone off without a hitch. But just 20 minutes into the race, the familiar signs of ventricular tachycardia returned. My heart rate spiked to 204 bpm, and just like […]
Boost Your Cycling Performance: Mental Toughness, Relaxation, and the Power of Breath for a Stronger Mind-Body Connection
In endurance sports, mental skills are just as crucial as physical training.
Whether you’re grinding through a long climb, pushing past fatigue in a time trial, or staying composed in a chaotic criterium, your ability to manage your thoughts and emotions directly impacts your performance.
From Heart Scare to Comeback: The Journey Behind the Heart and Gravel Tour
The summer of 2023 started off well for training and racing my bike I was holding my own in the challenging group rides with guys half my age on Saturday mornings. When I started to have some irregular heartbeats, sometimes on rides, I thought they were just spasms and ignored them. Even when I was […]
The Heart and Gravel Comeback Tour: Racing, Recovery, and Raising Hope
In 2025, I’m doing 11 gravel races throughout the Midwest to celebrate that my heart is beating normally again and to raise money for pediatric cardiac care. I’m calling it “The Heart and Gravel Comeback Tour 2025.” I’ve had two ablations in the past two years to fix ventricular tachycardia, and the second, done last […]
Mastering Process Goals: A Guide for Endurance Athletes to Achieve Success in 2025
As endurance athletes, effective goal setting is essential to staying motivated and excelling in your training. However, while outcome goals-like completing a race or achieving a specific time-are important, they often overshadow the real drivers of progress: process goals. This blog will guide you in setting effective process goals to support your big ambitions in […]
The Power of Sleep: Essential Recovery Strategies for Older Endurance Athletes
For older endurance athletes-cyclists, runners, and triathletes-adequate sleep is not just a luxury; it’s a necessity. As we age, the demands of training, recovery, and life stressors require a deliberate focus on quality rest. Sleep plays a central role in recovery, mental health, hormonal balance, and physical performance, particularly for athletes over 40 who need […]
The Best Way to Fuel Early Morning Workouts: Quick Pre- and Post-Workout Nutrition for Endurance Athletes
I typically dislike early morning workouts – a lot! But I’ll be teaching some crack of dawn cycling classes starting in December, so I need to know what to eat before and after the workouts. Fueling effectively before and after these sessions is crucial when you’re preparing for gravel racing, trail running, or next year’s […]
Master Mindful Breathing for Endurance: Techniques to Boost Performance for Cyclists and Runners
One of the best parts of being a yoga instructor is the regular breathing practice I get for myself. Endurance athletes know the critical importance of strength, stamina, and mental resilience. Yet one often overlooked tool that can greatly enhance performance is mindful breathing. By combining breathing techniques with mindfulness and integrating practices like yoga […]
Essential Winter Training Tips for Endurance Athletes: Get Race-Ready for 2025
As winter sets in, many endurance athletes face the challenge of maintaining their training routines through cold, dark, and sometimes unpredictable weather, especially if you’re in northern climates like I have in Wisconsin. Whether you’re a cyclist, runner, or triathlete, staying consistent over the winter is key to starting the 2025 race season strong. Whether […]
