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 […]
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 […]
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 […]
From Heart Surgery to Gravel Racing: My Comeback at the Dirty South Roubaix
Two years ago, I wondered if I’d ever race a bike again. This weekend, I’m back at the starting line for the Dirty South Roubaix in southern Illinois, my first gravel race since heart surgery-and the first of the Heart and Gravel Comeback Tour. I’ll do the 100k race, which I did three years ago […]
Strength Training for Gravel Cyclists Over 40: Boost Power, Endurance, and Injury Prevention
Gravel bike racing at all levels is a mix of endurance, power, and technical skill. For cyclists over 40, maintaining performance and preventing injuries often require more than time on the bike. Strength training can enhance power, endurance, and resilience while mitigating the effects of aging. This blog post dives into why strength training matters, […]
The Power of Sleep: Essential Recovery Strategies for Older Endurance Athletes
For older endurance athletes-cyclists, runners, and triathletes-adequate sleep is not just a luxury; it’s a necessity. As we age, the demands of training, recovery, and life stressors require a deliberate focus on quality rest. Sleep plays a central role in recovery, mental health, hormonal balance, and physical performance, particularly for athletes over 40 who need […]
Five Strategies to Prevent Injury and Improve Performance For Aging Endurance Athletes
One of the most significant challenges faced by aging endurance athletes, including runners, cyclists, and triathletes who are over 40, is the increased risk of injury. For example, a lower back/hip problem has been keeping me from fully training on the bike for much longer than usual. As we age, physiological changes such as decreased […]
Mastering midlife nutrition: a guide for the over-50 endurance athlete to lose weight, gain energy
Navigating nutrition after 50 can be tricky at best, especially as an endurance athlete. I had a long discussion with several older male athletes about nutrition recently and decided to share my current understanding. (I have a nutrition certification, and I’m not a nutritionist or dietician.) Some endurance athletes over 50 tend to not eat […]
Gravel Race Success As A Cyclist Over 50: A Guide to Training, Nutrition, and Recovery Changes
Cyclists over 50 are putting in some of their best performances at long gravel races. While we may not be able to compete with the 20-year-olds at the pointy end, older men and women can complete and excel at gravel races of all lengths. Whether training for improved health, competition, or personal growth, gravel racing […]
Nutrition for Endurance Athletes Over 50: Fueling Your Body for Optimal Performance
As endurance athletes (cyclists, runners, triathletes, nordic skiers) over 50, understanding the specific nutritional needs of our bodies is crucial for maintaining optimal performance. Aging affects metabolism, muscle mass, and recovery, thus requiring a more tailored approach to nutrition. This article aims to provide you with some evidence-based strategies to fuel your body effectively for […]
