Train Smart, Race Strong: Matching Your Training to Your A-Race Profile

The difference between a good race and a breakthrough performance often isn’t talent—it’s training specificity.  When a rider crushes gravel nationals or when cyclocross racers dominate technical courses, they’re not just fitter than their competition.  They’re specifically prepared for the exact demands of their target event. Here’s the truth: Generic training gets generic results. If […]

The Morning Training Dilemma: Fasted vs. Fueled Performance Explained

by Coach Paul Warloski Early morning training can be a beautiful thing—the roads are quiet, the air is crisp, and you can knock out your workout before the day gets crazy.  But should you eat first?  How long can you ride or run fasted before performance suffers? Is training empty really making you faster? The […]

Debunking Creatine Myths: A Safe, Effective, and Beneficial Supplement for All Athletes

Creatine is another ergogenic aid that can boost performance, lean muscle mass, and recovery at the recommended dose of 3 to 5g/day Nutrition researcher Jose Antonio did a third review (see earlier articles on protein and caffeine) on misconceptions about creatine, typically obtained from meat and supplements..  I grew up with the idea that creatine […]

Mastering midlife nutrition: a guide for the over-50 endurance athlete to lose weight, gain energy

Navigating nutrition after 50 can be tricky at best, especially as an endurance athlete.  I had a long discussion with several older male athletes about nutrition recently and decided to share my current understanding. (I have a nutrition certification, and I’m not a nutritionist or dietician.) Some endurance athletes over 50 tend to not eat […]

Nutrition for Endurance Athletes: Fueling Your Best Performance

Fueling your body for optimal performance in training and racing is a crucial aspect of any endurance athlete’s journey. Whether you’re a cyclist or runner, understanding how to fuel yourself effectively can make all the difference in reaching your goals. In this blog post, I will explore the importance of low-glycemic carbohydrates, the role of […]

Short on Time? Optimize Training to Improve Endurance Performance

Given limited available time, how can we structure training to improve performance?  Or put another way, what is the minimal amount of time to train and still improve performance while running or riding? The answer is, as usual, it depends – mostly on your goals and your past experience.  The volume and intensity of your […]

Strength Training for Cyclists Over 50: Research Backed Performance Boost

Strength training for everyday recreational and masters cyclists could be as important to your long-term success as doing intervals.  The research suggests that incorporating strength training into your cycling routine can yield numerous benefits, from improving power and endurance to reducing the risk of injury. Plus full-body strength training can build durability and stability in […]