Dirty South Roubaix: First Race of the Heart and Gravel Comeback Tour—Lessons, Grit, and an Orange Tutu

By coachpaul | March 4, 2025 |

Finished the Dirty South Roubaix in style—orange tutu, no heart issues, and strong legs! Lessons learned, fitness on track, and $1,000 raised for heart care.

Dirty South Roubaix: First Race of the Heart and Gravel Comeback Tour—Lessons, Grit, and an Orange Tutu The first race of the Heart and Gravel Comeback Tour is in the books. I finished the Dirty South Roubaix in Alto Pass, Illinois, a 100km gravel race that happened on March 1. I had no heart issues. …

From Heart Surgery to Gravel Racing: My Comeback at the Dirty South Roubaix

By coachpaul | February 25, 2025 |

I'm back to gravel racing after heart surgery! Follow my Heart and Gravel Comeback Tour, training, and fundraising for pediatric heart care.

From Heart Surgery to Gravel Racing: My Comeback at the Dirty South Roubaix Two years ago, I wondered if I’d ever race a bike again. This weekend, I’m back at the starting line for the Dirty South Roubaix in southern Illinois, my first gravel race since heart surgery—and the first of the Heart and Gravel…

From Heart Scare to Comeback: The Journey Behind the Heart and Gravel Tour

By coachpaul | February 18, 2025 |

From heart scare to comeback: My journey with ventricular tachycardia, recovery, and planning the Heart and Gravel Tour to raise funds for pediatric cardiac care.

Overcoming Ventricular Tachycardia: My Cycling Comeback and the Heart & 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…

Riding for Young Hearts: My Gravel Racing Journey to Support Children’s Hospital

By coachpaul | February 11, 2025 |

Join me as I do at least 10 gravel races in 2025 to support kids with heart conditions at Children's Hospital. Help fund life-saving care and join the fun with fundraising challenges!

Riding for Young Hearts: My Gravel Racing Journey to Support Children’s Hospital On West 3, the pediatric cardiac intensive care unit at Children’s Hospital in Milwaukee, the glass of every child’s room gets decorated with what they love, motivational sayings, drawings of heart valves, milestone celebrations, and, especially, celebrations of Happy Heart Day, when kids…

Base Training for Cyclists, Runners, and Triathletes: How to Build Endurance, Strength, and Recovery for a Successful 2025 Season

By coachpaul | November 19, 2024 |

Build a solid foundation with base training! Learn how cyclists and runners can structure aerobic, strength, and cross-training for a strong 2025 season ahead.

Base Training for Cyclists, Runners, and Triathletes: How to Build Endurance, Strength, and Recovery for a Successful 2025 Season As we look toward the 2025 season, it’s time to lay the foundation for your best year yet. This begins with a structured base period, a crucial phase in any endurance athlete’s training plan. Base training…

Caffeine Supplementation: Debunking Myths and Uncovering the Truth for Endurance Athletes

By coachpaul | September 10, 2024 |

Discover the truth about caffeine supplementation, its effects on endurance, hydration, and health, while debunking common myths and misconceptions for athletes.

Caffeine Supplementation: Debunking Myths and Uncovering the Truth for Endurance Athletes Caffeine is one of the few supplements that work. For most people, caffeine supplementation seems to benefit aerobic endurance the most, which is great for runners, cyclists, and triathletes. For most people, 3 to 6mg per kg of body weight is the dosage recommendation…

Seven Mental Training Skills to Help You Through a Long Gravel Racing Event

By coachpaul | March 19, 2024 |

Discover 7 essential mental skills for conquering long gravel races. From visualization to positive self-talk, master your mind and own the course.

Seven Mental Training Skills to Help You Through a Long Gravel Racing Event All of us have been there: The moments when we question our life choices that brought us to this really long gravel bike race. Maybe the weather was unusually tough, or there were mechanical issues, we didn’t fuel properly, or maybe the…

Gravel Race Success As A Cyclist Over 50: A Guide to Training, Nutrition, and Recovery Changes

By coachpaul | March 12, 2024 |

Unlock the secrets to thriving in 100-mile gravel races after 50 with our guide on training, nutrition, and recovery tailored for mature cyclists.

Gravel Race Success As A Cyclist Over 50: A Guide to Training, Nutrition, and Recovery Changes Cyclists over 50 are putting in some of their best performances at long gravel races. While we may not be able to compete with the 20-year-olds at the pointy end, older men and women can complete and excel at…

Optimizing Nutrition and Hydration for Success in Endurance Gravel Racing

By coachpaul | March 5, 2024 |

Unlock peak performance in gravel races with our guide on race-day nutrition and hydration strategies for endurance cyclists.

Optimizing Nutrition and Hydration for Success in Endurance Gravel Racing If you’re going to do any kind of long gravel race, you need to plan and prepare your hydration and nutrition. Your goal is to maintain energy levels, support muscle function, and prevent dehydration and electrolyte imbalances. You want to finish the race strong and…

Get A Gravel Bike Racing Edge: Why You Should Do Strength Training

By coachpaul | February 27, 2024 |

Unlock the secrets to gravel racing success with essential strength training tips for improved power, endurance, and injury prevention.

Get A Gravel Bike Racing Edge: Why You Should Do Strength Training One of the most important parts of your training for long gravel races should be strength or resistance training. Strength training not only improves your strength and power, but it can help you prevent injuries and improve your endurance. Anyone who’s done a…