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 […]
How GPS and Digital Tools Are Revolutionizing Endurance Training and Exploration
By Coach Anthony James Cycling has evolved into a digitally enhanced experience thanks to innovations that go far beyond traditional helmets and carbon frames. The integration of technology like GPS devices, trail apps, and ride-sharing platforms is fundamentally reshaping how cyclists train, explore, and connect with their community, creating a more connected and data-driven approach […]
Masters Athletes: The Break Your Body Craves (Even If You Hate Taking It)
I hated taking a break after a season. In fact, I rarely took an off-season, maybe a weekend off racing. But this year, I limped into the cross season after a long year of hard gravel racing. So I actually took a two-week break this year from racing and structured training. If you’re like many […]
Hazel Valley Rally: Fighting Heat, Humidity, and 6,000 Feet of Climbing on the ‘Have Mercy On Me’ Route
by Coach Anthony James The Hazel Valley Rally’s Have Mercy On Me route lives up to its name — 62.5 miles of relentless Ozark gravel, more than 6,000 feet of climbing, and a brutal mix of heat and humidity that tested every ounce of grit I had. What began as a calm 5 a.m. start […]
Breathe with Your Feet: Syncing Running Cadence and Breathing for Better Performance
Breathe with Your Feet: What Science Says About Syncing Breaths to Running Cadence (and How to Train It) By Coach Nicole Ford Three Things to Know About Breathing Cadence When You Run What the research says LRC (locomotor–respiratory coupling) is real and common. Runners often coordinate breathing to stepping at integer ratios (e.g., 2:2, 3:2). […]
Why Every Runner Should Do Strides: The Small Habit With Big Payoffs
by Coach Paul Warloski 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 […]
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 […]
Time-Restricted Eating for Menopausal Endurance Athletes: Benefits, Risks, and Practical Tips
One of my endurance athletes, a woman in her 50s, recently asked me about Time-Restricted Eating (TRE)—also known as intermittent fasting—and whether it’s a good idea for menopausal women. Many people try TRE to lose weight, but emerging studies suggest that fasting may also positively affect metabolic health, hormonal function, and fat oxidation. However, for […]
Why Am I Still Gaining Belly Fat If I’m Training So Much?
As an older athlete, you ride, you run. You train almost every day. And yet… the belly fat seems to be sticking around—or even growing. What gives? You’re not alone. Many middle-aged endurance athletes experience this frustrating phenomenon. Several of my athletes have asked about weight loss, so I did some reading into the research […]
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 […]
