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 […]
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 […]
Harnessing Heart Rate Variability for Masters and Age-Group Cyclists, Runners, and Triathletes
As an endurance sports coach, I work to balance training stress and recovery for my athletes. Whether you’re a cyclist, runner, or triathlete, one tool I use for its ability to enhance training and recovery is Heart Rate Variability (HRV). By understanding and monitoring HRV, older endurance athletes can gain valuable insights into their body’s […]
Strength Training for Endurance Athletes Over 50: Essential Exercises and Tips
As endurance athletes over 50, integrating strength training into your routine is not just beneficial – it’s essential to your resiliency and durability. The combination of endurance and strength training enhances overall performance, aids in injury prevention, and ensures a healthier aging process. In this post, we’ll explore some key aspects of strength training for […]
Cycling Over 40 is a Great Way to Build Endurance, Fitness, and Health
As we step into our 40s or 50s (or older!), maintaining our fitness becomes more crucial than ever. In fact, it’s often the perfect time to embrace healthy habits that keep you feeling energized and ready to tackle whatever life throws your way. And what better way to do that than by hopping on a […]
Five Ways to Train Smarter, Not Harder, as an Endurance Athlete Over 50
As we age, we start realizing our bodies can’t do what they did in our 20s, but we are better at other things. We can’t continue to push ourselves to the limit with every workout or every week. As athletes age, this approach can become increasingly challenging and counterproductive. For endurance athletes over 50, the […]
You Race 50-Plus Cyclocross Now! What are the Best Ways to Optimize Your Performance as a Master’s Cross Racer?
Are you a seasoned cyclist over 50 who still craves the thrill of competition? Do you find yourself drawn to the challenging world of cyclocross racing, where mud-splattered bikes and heart-pounding sprints are the name of the game? As a master’s cross racer, you possess a unique blend of experience and determination that sets you […]
Gravel Racing Training for Masters Cyclists: How to Train Smarter, Not Harder
Ready to take your gravel racing to the next level for the upcoming fall races? As a master’s cyclist, you know that training smarter, not harder, is the key to success. Gone are the days of endless punishing workouts and pushing yourself to the brink of exhaustion. Instead, it’s time to fine-tune your approach and […]
Goals, Race Schedules, and a Long Season Make Periodization Critical for Cross Racing
One of the biggest challenges in cyclocross racing is finding the right balance between peaking towards the end of the season and maintaining consistent performance throughout the entire series. For example, in Wisconsin, we have 13 races, so you can try to win the series or you can peak for state championships at the end […]
Cycling Adventures: Navigating the Path to Elite Racing While Maintaining Fun and Social Connections
My new coaching client, Jamie Zarda, like many older female cyclists, is stuck in the middle. Jamie, 44, started racing just a few years ago and has made a lot of progress in both mountain biking and cyclocross since then, upgrading to the Cat. 1 on the trails and Cat. 3 in cyclocross. But she […]
