Aid Station Strategy: Maximizing Efficiency at 100-Mile Gravel Markers
You’ve trained for months. Your legs are ready. Your bike is dialed. But at mile 70 of a 100-mile gravel race, when your legs are screaming and your stomach is rebelling, the aid station can make or break your day. Most riders treat aid stations like a buffet. They roll in, stop for 3-5 minutes, […]
How to Race Strong in the Final Hour of Your Gravel Event
You’ve ridden 75 miles. Your legs are screaming. Your stomach is somewhere between “meh” and “please no more gels.” And that rider who was sitting on your wheel for the past two hours just accelerates up the next climb like they haven’t been suffering at all. Welcome to the final quarter of your gravel event. […]
How to Pace a Gravel Race: Finding Your Sustainable Speed and Finishing Strong
Gravel racing has a reputation for explosive starts, chaotic early miles, and long stretches of lonely riding. But if your race lasts four hours or more, success rarely comes from the rider who attacks hardest in the first hour. It usually comes from the rider who manages effort the best. Pacing is one of the […]
Fuel Your Performance: The Science of Pre-Workout and During-Exercise Nutrition
Let’s fuel your success with the right knowledge! The difference between average and exceptional cycling performance, whether you’re preparing for a gravel race or cyclocross, often lies in the details of what you eat and when you eat it. The cyclists who excel have mastered the art of fueling their bodies strategically. Whether you’re tackling […]
The Morning Training Dilemma: Fasted vs. Fueled Performance Explained
by Coach Paul Warloski Early morning training can be a beautiful thing—the roads are quiet, the air is crisp, and you can knock out your workout before the day gets crazy. But should you eat first? How long can you ride or run fasted before performance suffers? Is training empty really making you faster? The […]
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 […]
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 […]
Fuel for the Work Required: A Periodized Nutrition Approach for Everyday Endurance Athletes
Training is periodized for a reason—you manipulate load, intensity, and recovery to maximize adaptation. Your nutrition or fueling should work the same way. “Fuel for the work required” means aligning energy and carbohydrate availability with the demands and goals of each training session. This approach improves training quality, supports targeted adaptation, and manages recovery, without […]
