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 […]
How to Fuel, Warm Up, and Recover Between Two Cyclocross Races in One Day
For many cyclocross racers—especially juniors, masters, or those chasing series points—doing two races in one day can be part of the experience. Whether it’s a back-to-back doubleheader or a morning and afternoon event, racing twice in a day presents unique physical and mental challenges. So, how do you prepare, fuel, and recover to optimize both […]
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 […]
Eat, Sleep, Race: Peak Performance Strategies for Tour of America’s Dairyland
Several Simple Endurance Coaching athletes have signed up for the whole Colby or Cheddar series at Tour of America’s Dairyland in Wisconsin, as well as the Grit series in Chicago. We’ve been talking a lot about how to manage five days or more of daily racing. The three most important elements for a successful race […]
Fueling for Junior Endurance Athletes: Essential Nutrition Tips for Growing Cyclists and Runners
The Best Way to Fuel Early Morning Workouts: Quick Pre- and Post-Workout Nutrition for Endurance Athletes
Sodium Intake for Endurance Athletes: How Much Is Too Much?
