Endurance Insights – Our forum for Cyclists

You’re putting in the work. But endurance training can leave you with a lot of questions.

Am I training hard enough? Am I training too hard? Why am I not getting faster? How much recovery do I need? What should I do when life gets in the way of my training?

The Simple Endurance Coaching blog is here to help answer those questions.

Each article tackles a real training problem faced by cyclists, runners, and endurance athletes and offers practical, science-based guidance you can use in your own training.

Train Smarter. Keep Improving.

You don’t need more training information. You need help figuring out what matters for you. Here you’ll find practical advice about endurance training, intensity, strength, recovery, nutrition, racing, and the challenges of staying fit and competitive as you get older. Whether you’re preparing for a gravel race, racing cyclocross, running trails, or simply trying to become a stronger endurance athlete, the goal is the same: Help you understand your training, make better decisions, and find out how good you can become.

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...

Breathe with Your Feet: Syncing Running Cadence and Breathing for Better Performance

Breathe with Your Feet: What Science Says About Syncing Breaths to Running Cadence (and How to Train It) By Coach...

When Your Gut Rebels on the Run: Why GI Distress Happens—and What You Can Do About It

by Coach Nicole Ford Here are Three Things to Know About GI Distress During Running 1. GI distress is common...

How to Hydrate Before a Race: Finding the Right Balance

by Coach Anja Lanser Hydration can make or break an athlete’s performance on race day. But while many athletes focus...

Racing on Empty: What I Learned About Training, Fatigue, and Gratitude at Gravel Nationals

by Coach Paul Warloski Three Things to Know About Gravel Nationals 2025 1. Even an A Race Can Go Sideways...

How Often Should You Eat During a Long Bike Race?

When you’re racing or riding for hours, keeping your energy steady is critical. Most cyclists know they should eat and...

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The Athlete’s Compass Podcast

Endurance training can get complicated. We help make it simpler.

The Athlete’s Compass explores the questions everyday endurance athletes are actually asking: How should I train? Am I doing enough? How do I get faster? How should my training change as I get older? What does the latest research actually mean for me?

Coach Paul Warloski and exercise physiologist Dr. Paul Laursen combine coaching experience, sports science, and practical advice to help cyclists, runners, and triathletes make better training decisions.

From Zone 2 and VO₂max to strength, recovery, nutrition, race preparation, and the mental side of endurance sport, each episode is designed to help you understand what matters, what you can ignore, and what you can actually use in your training.

Train smarter. Understand why. Keep improving.