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 […]
Why Better Sleep Starts in the Morning for Everyday Endurance Athletes
by Coach Paul Warloski If you’re serious about getting fitter, faster, and stronger, whether that’s for your next gravel race, trail run, or cyclocross race, your sleep might be the most powerful training recovery tool you have. We know that sleep is when your body repairs muscle, balances hormones, restores glycogen, and consolidates motor skills […]
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 […]
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 […]
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). […]
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 […]
How to Hydrate Before a Race: Finding the Right Balance
by Coach Anja Lanser Hydration can make or break an athlete’s performance on race day. But while many athletes focus on avoiding dehydration, it’s possible to go too far in the other direction — overhydrating, which can harm performance just as much. Understanding how much water and electrolytes your body really needs is key to […]
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 […]
