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 […]
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 […]
The Power & Pitfalls of Group Endurance Workouts: Why Riding or Running Together Can Make—or Break—Your Training
It’s mid-summer, and that means you’ve likely been getting out with your friends for group rides or runs. Group exercise isn’t just about fitness—it’s a complex blend of physiological, psychological, and social factors that shape your performance, enjoyment, and consistency. Whether you’re in a peloton, a running club, or a spin class, group workouts offer […]
Heart Rate Training for Endurance Athletes: Is It Still a Valuable Metric in 2025?
I still remember getting my first heart rate monitor back in the late 1980s. It was a watch that I wrapped around my handlebars and included a chest strap. The heart rate monitor changed everything about how I was training at the time. And I remember the beginning of the power meter in cycling, when […]
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. […]
Stronger Breathing, Better Racing: The Benefits of IMT and Breath-Hold Training
As a lifelong asthmatic, I’ve always had to work on my breathing—mostly with medications that helped sometimes, but not always. Asthma has unquestionably limited my ability to reach my peak performance on the bike. Lately, I’ve been exploring new approaches that are gaining traction: breath restriction tools like the Powerbreathe and breath-hold training techniques. Both […]
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 […]
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 […]
Recovery Strategies For Endurance Athletes: Balancing Training Plans With Daily Readiness
