CTS Blog and Articles

The endurance athlete's source for information on training, nutrition, motivation, strategy, and more.

Misery Is a Choice: Developing Mental Toughness in Endurance Athletes

If there was ever an actual secret to turning highly-talented athletes into champions it is simply this: Toughen them up. Whether you’re trying to win the Paris-Roubaix, get through a 200-mile gravel race, or hang with the fast group ride, it’s going to take more than talent, available training time, and hi-tech gear. You’re also…

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6 Tips for Dialing in Sports Nutrition Strategy for Endurance Events

  There are two common maxims regarding sports nutrition for events: Don’t try anything new on race day, and find the foods and drinks that work best for you. Those are good starting points, but when you spend months training for a goal event it behooves you to put more thought into developing your race…

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Blisters: 9-Step Plan for Treating Blisters on the Run

Adapted from “Training Essentials for Ultrarunning”, by Jason Koop and Jim Rutberg. Buy your copy today! In 2011, Martin Hoffman and Kevin Fogard published an article titled “Factors Related to Successful Completion of a 161-km Ultramarathon.” Their study explored the characteristics and issues that affected the performance of runners during the 2009 Western States 100-Mile…

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Why “Fitness First” Needs to be Your New Mantra

    This week I came across an article in the New York Times about the University of Connecticut women’s basketball program, and it caught my attention because it highlights a subject my coaches and I have been shouting from the rooftops for years: Fitness First! The UConn Huskies are 34-0 this season with only…

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7 Things Cyclists Know to be True

I’ve been a cyclist for more than 40 years and the longer I ride the more I realize there are some truths that are simply inescapable. If you’re a cyclist you’ve undoubtedly experienced most, if not all, of these: 1. Flats Happen in Threes I don’t know why but I swear it’s true. Actually, I…

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Don’t Make This Early-Season Mistake

  “Calories cannot create fitness.” That’s what I heard as I was passing by the office of CTS Premier Coach Jason Koop. Later in the day I asked him what he meant, and he replied that one of his athletes had jumped into a half-Ironman on a whim, well before he was prepared for that…

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The Pep Talk You Need Right Now

  Recently I’ve had the opportunity to ride and talk with a number of athletes who aren’t performing at the level they would like to be. Their stories were all a bit different but boiled down to life getting out of balance, eating and drinking habits changing for the worse, and exercising less. There is…

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3 Indoor Cycling Workouts Targeted to Your Event Goals

This is a period of the year when athletes have a lot of motivation to train, but don’t always have great weather for outdoor training. Fortunately, you can accomplish a great deal with targeted indoor cycling workouts, often in a fraction of the time – and with a fraction of the clothing – compared to outdoor…

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A Workout to Pump Up the Benefits of Your Long Runs

  By Jason Koop, CTS Premier Coach While some athletes have trouble making the connection between complicated interval workouts and race-day performance, virtually everyone understands the basic concept behind long runs, long rides, and endurance swim sessions. Your event is a long endurance race; therefore it makes sense that you need some relatively long training…

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Keys for Crushing Multi-Day Cycling Tours and Amateur Stage Races

  Challenging multi-day cycling events (as opposed to ‘wine-and-cheese’ cycling sightseeing tours) are one of the fast-growing categories of cycling for amateurs. Some are competitive; others (like the Tour of California Race Experience) are not, but most feature big mileage, lots of climbing, and incredible camaraderie. One of the most popular event series is coming…

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