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Paul Warloski

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Coaching Blog Posts

Everyday Female Athletes Need More Protein For More Success

Female athletes need to eat more protein to build and maintain muscle, especially with the right timing before and after workouts. So here are the two fundamentals for what female athletes need to eat for success and performance improvement. Everyday female athletes...

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Beginning Runners May Benefit The Most From Interval Work

Do unstructured speed work for the fun of it. Start with strides and fartleks. When you do the intervals, go as hard as you can consistently for the time or distance. Only do two interval sessions per week. Doing more can set you up for injuries. [bctt tweet="Three...

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How To Prevent And Treat Cross Back

Work on loosening your hip flexors through lunges Strengthen your glutes and core Use a foam roller regularly on your hip flexors, quads, glutes, and back. Cyclocross racers typically have a litany of post-race...

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Using Strava to Find New Bike Adventures

You’ll have to play around a little with your location and settings. It’s a great tool when you are traveling to find great places to ride. Be careful of your training plan when chasing after segments! The cycling...

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All Signs Point To “Yes” In Training For Cyclocross Season

I’ve finished every race! I haven’t had to DNF due to breathing problems.  I had a great result at Red Granite Grinder to show my threshold capacity training is right on target. I’m doing alright in cross races even with minimal anaerobic training.  I’m having a blast...

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Fueling for Long Rides Means More Than Beloved Gummy Bears

Research suggests that a mix of glucose and fructose sources of carbohydrates work well to get in the maximum amount of fuel.  Practice with different fuels on your training rides prior to your target event. Don’t wait to find out you can’t tolerate x brand of gels...

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