Heat Training for Gravel Biking: Science-Based Protocols & Benefits
by Coach Paul Warloski Gravel races throw everything at you: The research is crystal clear: acclimating to the heat before a race can improve long-duration endurance performance by five to 23 percent. For gravel racing, that translates directly to seconds or minutes saved per hour. I did a lot of heat training last winter and […]
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 […]
Time-Efficient HIIT Workouts for Busy People: How to Build Fitness in Less Time
By Coach Paul Warloski Between long workdays, family commitments, and everything else life throws at us, it’s easy to feel like there’s no time for quality training. But even if your schedule doesn’t allow for long endurance sessions, high-intensity interval training (HIIT) can help you maintain fitness, boost performance, and stay consistent — all in […]
Explore the Best Cycling in Arkansas: Gravel Roads, Epic Mountain Biking, and Bikepacking Adventures
by Coach Anthony James Arkansas has quickly pedaled its way onto the national cycling map. From world-class mountain bike trails and endless gravel routes to remote bikepacking adventures, the Natural State offers every kind of rider a place to explore, compete, and connect with the thriving cycling community. Gravel Riding Arkansas has become a premier […]
How GPS and Digital Tools Are Revolutionizing Endurance Training and Exploration
By Coach Anthony James Cycling has evolved into a digitally enhanced experience thanks to innovations that go far beyond traditional helmets and carbon frames. The integration of technology like GPS devices, trail apps, and ride-sharing platforms is fundamentally reshaping how cyclists train, explore, and connect with their community, creating a more connected and data-driven approach […]
Why Better Sleep Starts in the Morning for Everyday Endurance Athletes
by Coach Paul Warloski If you’re serious about getting fitter, faster, and stronger, whether that’s for your next gravel race, trail run, or cyclocross race, your sleep might be the most powerful training recovery tool you have. We know that sleep is when your body repairs muscle, balances hormones, restores glycogen, and consolidates motor skills […]
Consistency Is King: Why Showing Up Beats Going Hard in Endurance Training
by Coach Paul Warloski You can have the best training plan, the smartest coach, and the fanciest gear. But none of it matters if you’re not consistent with your training, even if your schedule is extra busy. Consistency in triathlon, gravel racing, cyclocross, or trail running is the quiet, unglamorous key to endurance success, more […]
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 […]
