Endurance Insights

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We keep you informed about what works for everyday endurance athletes.

How to Hydrate Before a Race: Finding the Right Balance

by Coach Anja Lanser Hydration can make or break an athlete’s performance on race day. But while many athletes focus...

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...

How Often Should You Eat During a Long Bike Race?

When you’re racing or riding for hours, keeping your energy steady is critical. Most cyclists know they should eat and...

Why Every Runner Should Do Strides: The Small Habit With Big Payoffs

by Coach Paul Warloski If you’ve been running for a while, you’ve probably heard about strides. They’re short, fast accelerations,...

Fuel for the Work Required: A Periodized Nutrition Approach for Everyday Endurance Athletes

Training is periodized for a reason—you manipulate load, intensity, and recovery to maximize adaptation. Your nutrition or fueling should work...

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...

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The Athlete’s Compass Podcast

Each week, renowned sport scientist Dr. Paul Laursen, coach and athlete Marjaana Rakai and Simple Endurance coach Paul Warloski sit down in a podcast and video podcast to discuss topics that support everyday athletes while they get fitter and healthier and fitter as they train to improve their performance.