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 […]
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 Nicole Ford Three Things to Know About Breathing Cadence When You Run What the research says LRC (locomotor–respiratory coupling) is real and common. Runners often coordinate breathing to stepping at integer ratios (e.g., 2:2, 3:2). […]
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 — and Still Be ValuableDespite not having the result I trained for, Gravel Nationals was still a meaningful experience, offering challenge, camaraderie, and perspective. Success isn’t always measured by a finish place. 2. Fatigue and […]
Time-Restricted Eating for Menopausal Endurance Athletes: Benefits, Risks, and Practical Tips
One of my endurance athletes, a woman in her 50s, recently asked me about Time-Restricted Eating (TRE)—also known as intermittent fasting—and whether it’s a good idea for menopausal women. Many people try TRE to lose weight, but emerging studies suggest that fasting may also positively affect metabolic health, hormonal function, and fat oxidation. However, for […]
Halfway Through the Comeback: Three Lessons from the Heart and Gravel Tour
by Coach Paul Warloski We’re now midway through the 2025 Heart and Gravel Comeback Tour, and I’ve learned a few powerful lessons. This year, I’ve committed to racing 10 gravel events across the Midwest on the road to Gravel Nationals in September—all while raising funds and awareness for pediatric heart care. Here are three takeaways […]
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 […]
Meet Coach Anthony James: Helping Mountain Bikers Ride Stronger, Smarter, and With More Confidence
Meet Coach Anthony James: Helping Mountain Bikers Ride Stronger, Smarter, and With More Confidence We’re thrilled to welcome…
Dirty South Roubaix: First Race of the Heart and Gravel Comeback Tour—Lessons, Grit, and an Orange Tutu
The first race of the Heart and Gravel Comeback Tour is in the books. I finished the Dirty South Roubaix in Alto Pass, Illinois, a 100km gravel race that happened on March 1. I had no heart issues. I wore the orange tutu and orange antenna to celebrate the fundraising milestone. (We’ve raised $1,000 already […]
From Heart Scare to Comeback: The Journey Behind the Heart and Gravel Tour
The summer of 2023 started off well for training and racing my bike I was holding my own in the challenging group rides with guys half my age on Saturday mornings. When I started to have some irregular heartbeats, sometimes on rides, I thought they were just spasms and ignored them. Even when I was […]
