Gut Training: Building Your Digestion for Long Endurance Races

How to train your body to process calories at high rates—without losing your lunch by Coach Paul Warloski Ann Trason, 14-time Western States winner, reportedly said that ultra marathons are “an eating and drinking competition with a little running in between.”  She’s not wrong.  But here’s the problem: you know you need to fuel, yet […]

The Gravel Race Nutrition Formula: 50-80 Grams of Carbs Per Hour

Your glycogen stores will empty between 90 minutes and three hours in a long gravel race. It doesn’t matter how fit you are, doesn’t matter how perfectly you paced.  Without external fuel, you’ll be riding on fumes by the time the course really gets interesting. The bonk doesn’t care about your FTP. But here’s what’s […]

Fuel Your Performance: The Science of Pre-Workout and During-Exercise Nutrition

Let’s fuel your success with the right knowledge! The difference between average and exceptional cycling performance, whether you’re preparing for a gravel race or cyclocross, often lies in the details of what you eat and when you eat it.  The cyclists who excel have mastered the art of fueling their bodies strategically.  Whether you’re tackling […]

Race-Week Fueling: How to Eat During Your Taper for Peak Performance

by Coach Paul Warloski You’ve reduced your training volume to freshen up before your A event, whether it’s cyclocross, gravel bike race, or a trail run. Now match it with smart nutrition during your taper.  During the seven to 14 days before your A-priority race, the goal isn’t to eat less; it’s to arrive topped […]

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 […]