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
In endurance sports, recovery is a non-negotiable component of the training process. It’s what allows athletes to adapt to the stress of training, repair muscle damage, and prepare for future workouts. However, the way recovery is scheduled can vary significantly. Two main approaches dominate the discussion: the structured training plan with scheduled rest weeks 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 […]
Race to Your Peak: Key Recovery Strategies for the Tour of America’s Dairyland and Chicago Grit
The Tour of America’s Dairyland and Chicago Grit (formerly Intelligentsia Cup) are coming. You’ve done all the training, you’re peaked, and ready to go. Racing many days in a row requires a careful balance of hard efforts and recovery. Let’s talk through some of the most important elements so that you can be at peak […]
