Calculating How Much Carbohydrate You Need
Use these formulas to determine your calorie and carbohydrate needs according to your unique physiology and demands of the event.
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Finding the Best Intervals for You and Your Event
See how to match the right high-intensity interval strategy to you and your event to achieve your best possible performance.
How to Get the Most from Training with Zwift
If you are training with Zwift, don’t miss this guide from exercise physiologist Rob Pickels, who explores best practices for this virtual cycling and running platform.
The Personal Side of Coaching – with Grant Holicky
In this roundtable discussion, we dive into how personal connections between athletes and coaches may be more important than training plans.
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Workout of the Week: Marathon Intervals
Mimic the demands of a full marathon without having to go the distance.
Nerd Lab: Dr. Edward Coyle’s Defining and Controversial Work on Endurance Athletes
Dr. Edward Coyle was a pioneer in figuring out how endurance athletes adapt and defining what attributes—such as efficiency and fuel utilization—are most important to perform at the highest levels.
Recognizing & Recovering from Concussions
When it comes to concussions, a slow and steady recovery is the fastest way back to athletic performance.
It’s Never Too Late to Start an Endurance Sport—or Change It Up
Many started young, others turned their passion into their profession, and some used it to get healthy. Learn from the experiences of multiple athletes and coaches on how they entered—and stayed in—endurance sports no matter what life threw their way.
Water Bottles or Hydration Packs—Which Are Better for Heat Management?
Some say filling a hydration bladder with cold water or ice could improve heat management for gravel riders compared to a standard jersey. This article explores whether that claim holds merit.
Potluck Discussion: Race Weight, Not Feeling a Workout, and Big Lessons Learned
In this week’s potluck, we discuss if lighter means you always perform better, how to change things up if you’re not feeling that day’s workout, and what key tips we have to be better coaches or athletes.
How Much Interval Training Do We Really Need? With Dr. Stephen Seiler
Nothing has been researched more than high-intensity interval training. We talk with Dr. Seiler about what the science really says and how to apply it to our own training.
Nutrition Approaches for Ultra-Endurance Events
Athlete, coach, and nutritionist Stephanie Howe explains how ultra-athletes can optimize performance through evidence-based nutrition practices.
Potluck: Long Workdays, Training Races, and Varying Base Rides
Our hosts bring their questions on working out at the end of a long day, how to manage when training races are too easy, and if base ride intensities should be varied.
Revisiting Episode 8: The Importance of Neuromuscular Training
Originally titled “Stop Your Legs from Fighting (Themselves),” we look back at episode 8 to see how our views—and the science—has changed regarding neuromuscular work.
When Is Fast Tech Too Fast?
When does an innovation in speed cross the line of fair competition or safety?
Do All Athletes Need Regular Blood Testing?
Blood tests can help tell whether an athlete is overtrained or performing at their best, but is it a good idea for athletes to do regular testing? We discuss with Dr. Lauren Rudolph.
Continuous Lactate Monitors: Delayed Gratification?
Continuous lactate monitors have the potential to be a game changer in the endurance world, but does the technology measure up to the hype?
Potluck Discussion: Holding a Wheel, GI Issues While Running, and Training Physiology or Performance
In this potluck we discuss what to do when you’re struggling to hang on to a wheel, what the overall goal of training should be, and how to handle needing to poop during a long running event.
Do Cooldown Sessions Help or Hurt You?
It’s a given that after a race or workout you do a cooldown—but is there any evidence this actually helps? The science may say otherwise.
Beyond the Basics: Everything You Need to Know About Metabolism
We explain what metabolism is, how our bodies use carbs and fat for fuel, and give an overview of the complex process designed to produce one molecule: ATP.
Potluck Discussion: Gear Innovation Limits, Revisiting VO2max, and Training/Life Balance
Our team dives into these important topics and along the way, Grant shows his “dadness,” while Rob and Trevor argue while making the same point.
Is Cadence Work a Waste of Time?
While pros do a lot of both high- and low-cadence work, we talk with one of the top experts in the world on cadence, Dr. Ernst Hansen, about why the science isn’t so clear.