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
I get to work with a number of junior athletes, and we talk a lot about fueling and nutrition. Endurance sports like cycling and running demand a lot from the body, and for teenagers, these demands are compounded by the energy needs of a growing body. I often find that teenagers don’t get enough protein, […]
The Best Way to Fuel Early Morning Workouts: Quick Pre- and Post-Workout Nutrition for Endurance Athletes
I typically dislike early morning workouts – a lot! But I’ll be teaching some crack of dawn cycling classes starting in December, so I need to know what to eat before and after the workouts. Fueling effectively before and after these sessions is crucial when you’re preparing for gravel racing, trail running, or next year’s […]
Sodium Intake for Endurance Athletes: How Much Is Too Much?
I’m working with one of my junior athletes who’s been struggling to eat enough calories to fuel his riding. We tracked his intake through a fitness app, and one of the surprising things we found was some very high sodium levels from processed foods. As an endurance athlete, you know the importance of hydration and […]
Fueling Recovery: How Everyday Athletes Can Use Nutrition to Speed Up the Process
As an everyday athlete, you know the drill: hard workouts, long rides, intense runs, or grueling races. But what happens after your workout is just as important as the sweat session itself. Recovery is when your body rebuilds, restores, and gets stronger. And while rest is key, nutrition is a game-changer when it comes to […]
Adopting a Pro Athlete Mindset: How Making Key Lifestyle Changes Can Bring Success for Everyday Endurance Athletes
One of my junior clients texted me from St. Louis after one of the Gateway Cup crits didn’t go very well. “I’m actually so done. I’ll do anything to get better. I will not complain, I will do everything this winter.” The junior had done well in Cat. 4s in the Chicago Grit series, but […]
The Truth About Protein: Debunking Misconceptions and Maximizing Benefits for Endurance Athletes
Very few supplements on the market actually work for everyday endurance athletes. Protein is one of them. However, there are many misconceptions around getting enough protein. Jose Antonio is a nutrition scientist who has done a series of reviews into supplements that work (protein, caffeine, and creatine). We will go through his review and summarize […]
Debunking Creatine Myths: A Safe, Effective, and Beneficial Supplement for All Athletes
Creatine is another ergogenic aid that can boost performance, lean muscle mass, and recovery at the recommended dose of 3 to 5g/day Nutrition researcher Jose Antonio did a third review (see earlier articles on protein and caffeine) on misconceptions about creatine, typically obtained from meat and supplements.. I grew up with the idea that creatine […]
Caffeine Supplementation: Debunking Myths and Uncovering the Truth for Endurance Athletes
Caffeine is one of the few supplements that work. For most people, caffeine supplementation seems to benefit aerobic endurance the most, which is great for runners, cyclists, and triathletes. For most people, 3 to 6mg per kg of body weight is the dosage recommendation with more than 9mg possibly causing adverse side effects, like the […]
