Optimal Cadence for Cyclists: What the Research Says About Power, Efficiency, and Fatigue
by Coach Paul Warloski If you’ve ever ridden with a group, you’ve probably noticed everyone pedals at a slightly different rhythm. Some spin at 100+ rpm (revolutions per minute), others grind away in the 70s. So, what’s the “best” cadence for cycling performance? A great Twitter thread from sports scientist Rod Siegel led me to […]
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 […]
Strength Training for Cyclists Over 50: Power, Efficiency, and Injury Prevention
Cycling alone doesn’t cut it past midlife. For cyclists over 50, a structured strength program is key, not only to maintain speed and endurance, but to protect muscles, bones, and joints as we age. Why strength training matters after 50 1. Prevents muscle and bone loss Sarcopenia (muscle wasting) accelerates with age, leading to strength […]
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 […]
Maximize Your Endurance Performance: 6 Essential Pillars for Efficient Training and Optimal Health
by Paul Warloski, Simple Endurance Coaching With countless training methods and advice available, how can you simplify your approach and still get the best results? We’ll explore six key pillars—Aerobic Training, HIIT, Strength Training, Nutrition, Sleep, and Mental Health—to help you focus your training efforts based on your goals and available time. 1. Aerobic Training: […]
Electrolytes and Ride/Run Nutrition: Essential Tips for Endurance Athletes Over 40
Electrolytes play a critical role in endurance performance, yet their importance is often misunderstood or overlooked, especially by age group and masters athletes. For endurance athletes over 40, understanding when and how to use electrolytes can make a significant difference in training and recovery. In this article, we’ll address common questions about electrolyte use, backed […]
Injury Prevention for Endurance Athletes Over 50: Strategies to Stay Healthy and Pain-Free
As endurance athletes over 50, maintaining peak physical condition while avoiding injuries is a top priority. We still want to have gravel racing, cyclocross, or trail running adventures. Our age group faces unique challenges, but with the right strategies, you can stay healthy, pain-free, and competitive. This post provides some effective injury prevention techniques tailored […]
Menopausal athletes can use fueling, strength, and protein to counteract declining hormone levels
Menopause is tough on all women. And for female athletes, the hormonal changes can be life-altering. The good news is that according to author and scientist Dr. Stacy Sims, changes in nutrition, including food and supplements, strength training, and exercise can help women get back their mojo and their strength. Hormone change means big physical […]
Female Athlete Nutrition: Fuel for Performance & Strength
My daughter was a high school swimmer who refused to heed her dad’s advice that female athletes need more protein in their diets, probably way more than they’re currently getting. Those of you who have raised teenagers understand my daughter was pretty convinced she knows everything. Yet as her season continued she got more tired […]
