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 […]

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 […]

Heart Rate Training for Endurance Athletes: Is It Still a Valuable Metric in 2025?

I still remember getting my first heart rate monitor back in the late 1980s.  It was a watch that I wrapped around my handlebars and included a chest strap.  The heart rate monitor changed everything about how I was training at the time. And I remember the beginning of the power meter in cycling, when […]

Train for the Heat: How Everyday Endurance Athletes Can Adapt and Perform in Hot Conditions

by Coach Paul Warloski As summer races heat up, so should your training—literally.  Whether you’re a runner grinding out tempo miles or a cyclist pushing through long rides, training in hot conditions can feel like a slog.  But if you’re not adapted to the heat, it’s more than just uncomfortable—it can be dangerous and performance-limiting. […]

Halfway Through the Comeback: Three Lessons from the Heart and Gravel Tour

by Coach Paul Warloski We’re now midway through the 2025 Heart and Gravel Comeback Tour, and I’ve learned a few powerful lessons.  This year, I’ve committed to racing 10 gravel events across the Midwest on the road to Gravel Nationals in September—all while raising funds and awareness for pediatric heart care. Here are three takeaways […]

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 […]

Mud, Miles, and Milestones: Gravel Racing Adventures at Rough Road 100 and Barry Roubaix

Mud, Miles, and Milestones: Gravel Racing Adventures at Rough Road 100 and Barry Roubaix Rough Road 100: A Muddy Adventure in Morris On April 5, I traveled down to Morris, IL, for the Rough Road 100-a flat and increasingly popular gravel race.  Over 800 riders braved a chilly morning start in historic Morris, a nice […]

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.

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