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 […]

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, […]

Nine practical tips to maximize your cycling and running strength training

Strength training is critical for cyclists and runners, especially older riders and women.  What we’re going to dig into in this article is the specifics of how I assign strength training to my athletes.  In addition to being certified as a cycling and running coach, I’m also a certified personal trainer and started my post-teaching […]

Strength Training for Endurance Athletes Over 50: Essential Exercises and Tips

As endurance athletes over 50, integrating strength training into your routine is not just beneficial – it’s essential to your resiliency and durability. The combination of endurance and strength training enhances overall performance, aids in injury prevention, and ensures a healthier aging process.  In this post, we’ll explore some key aspects of strength training for […]

Your Guide to Strength Training for Everyday Cyclists and Runners

Are you an everyday cyclist or runner looking to take your performance to the next level?  If so, then you’re in the right place!  Strength training is a game-changer when it comes to enhancing your cycling and running abilities.  Whether you’re a seasoned athlete or just starting out, incorporating strength training into your routine can […]

Your Guide to Using Yoga to Increase Strength, Mobility, and Balance

While yoga may seem like a peaceful and serene practice on Instagram, it is an incredibly effective way to boost endurance, enhance strength, and improve overall performance.  Whether you’re pounding the pavement or conquering challenging trails, incorporating yoga into your training routine can provide numerous benefits that will help you go that extra mile – […]

Five Misconceptions About Strength Training for Cycling Performance

While cycling is a fantastic cardiovascular workout, incorporating strength training into your routine can provide a whole host of benefits that will have you conquering hills and sprinting like never before.  Plus, whether you’re an everyday cyclist or a competitive rider, adding some muscle-building exercises to your regimen can supercharge your fitness level, help prevent […]

Strength Training for Masters Cyclocross: What are the Best Exercises?

Are you a cyclist over 50 who’s ready to take your cyclocross game to the next level?  Or perhaps you’re a seasoned master of the sport or a veteran of gravel racing, looking for ways to enhance your performance on those challenging muddy tracks.  In this blog post, we’ll delve into the world of strength […]