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 […]
Let Them Go: How Parents Can Support Their Kids in Endurance Sport Racing Without Taking Over
I spent a weekend at the Trek Cup cyclocross race in October and watched a lot of parents support their children racers. The research and top junior coaches suggest an important element in child development: the best way to help kids become strong athletes and resilient people is to let them take ownership of their […]
Hazel Valley Rally: Fighting Heat, Humidity, and 6,000 Feet of Climbing on the ‘Have Mercy On Me’ Route
by Coach Anthony James The Hazel Valley Rally’s Have Mercy On Me route lives up to its name — 62.5 miles of relentless Ozark gravel, more than 6,000 feet of climbing, and a brutal mix of heat and humidity that tested every ounce of grit I had. What began as a calm 5 a.m. start […]
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 […]
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 […]
Dial In Your Warm-Ups for Endurance Events: Maximizing Speed Without Burning Matches
I know a pro cyclocross racer who does a warmup before the race that is so intense I wonder if the rider was burning too many matches before the race began. Warming up before a race is tricky: Too much and you’re burning matches before the event even starts, but too little, and you’re missing […]
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 […]
Cycling Over 40 is a Great Way to Build Endurance, Fitness, and Health
As we step into our 40s or 50s (or older!), maintaining our fitness becomes more crucial than ever. In fact, it’s often the perfect time to embrace healthy habits that keep you feeling energized and ready to tackle whatever life throws your way. And what better way to do that than by hopping on a […]
Fueling the Ride: Nutritional Guide for Young Cyclists
I’ll be moving to California in January and will be doing a lot of cooking for myself. I’ll be riding many hours a week so I need to fuel and refuel well and fully. So I was wondering if you could help me come up with some good meal ideas that I can make while […]
Here Are Six Researched Reasons A Coach Helps You Reach Your Goals
Sometimes as a person and as an endurance athlete, you set a BHAG (big, hairy-assed goal). You might decide to run a trail marathon or reach a certain age and decide you want to find out what you have as potential in cyclocross. You might want to beat your time in a gravel race or […]
