Vitamin D is your missing performanc lever.
You track your power. You probably track HRV. You might even know your last cholesterol number. But ask a room full of Masters cyclists what their vitamin D level is, and most of them will go quiet. That silence is the problem, because for a rider over 40, few numbers touch as many of the systems that decide whether your training actually turns into fitness. Here
You Eat Like a 30-Year-Old and Wonder Why You’re Not Rebuilding
You do the work. You lift twice a week, you hit your intervals, you put in the miles. And yet the legs come back flat, the recovery drags, and the power you built last season keeps slipping through your fingers. The easy explanation is the one everyone reaches for: that's just aging. It's usually not aging. It's under-eating the one macro that does the rebuilding. Rollfast's Formula One Nutrition framework
The Real Reason You’re Not Improving (It’s Not Your Training)
You've been training consistently for 18 months and you're still not getting faster. The first thing I look at has nothing to do with your training plan. Most coaches think the formula is simple: Training + Fueling + Recovery = Improvement. That's not wrong — but it's dangerously incomplete. The answer is probably in your bloodwork. And your doctor almost certainly missed it.
Ozempic and the Cyclist: You’re Asking the Wrong Question
GLP-1 drugs like Ozempic are everywhere — and cyclists are starting to wonder if they're the shortcut to better watts per kilogram. Matt Tanner tried Ozempic in 2022 to lose weight. It wrecked his training. Then, three years later, he tried a different GLP-1 for a completely different reason — to reduce inflammation and stop snoring. The results shocked him. This post isn't anti-Ozempic. It's
The Creatine Gap… Why Athletes Might Underdose Their Brains
Creatine used to be simple. Five grams per day was the universal recommendation. Enough to saturate your muscles and help you train harder. But as the research evolves, and as we learn more about how the brain and body both use creatine, it has become clear that 5 grams may be the minimum, not the optimal. At Rollfast Coaching, we care about building athletes who are
Unlocking Your Fat Loss Potential: Dr. Bill Campbell’s Insights & The Rollfast Approach
By Christine Tanner, Rollfast Coaching Longevity & Nutrition Expert Hey Rollfast community! Christine Tanner here. I recently had the chance to dive into a fantastic podcast featuring Dr. Bill Campbell, a world-renowned expert in fat loss and protein science. The insights he shared resonated deeply with our Rollfast Coaching philosophy, especially concerning Longevity, metabolic health, and building sustainable Strength and Speed. Dr. Campbell dismantles many common misconceptions
TRT for Masters Endurance Athletes
A note for competing athletes: testosterone replacement therapy, the subject of this article, is prohibited in sanctioned competition under WADA rules at all times, and therapeutic use exemptions for TRT are rarely granted. This article is written for athletes who do not race under a sanctioning body. If you compete under USADA, UCI, or similar rules, your Longevity Audit recommendations are screened against the current
Bloated and Burned: Why Mainstream Fueling Creates Problems, Then Sells the “Cure”
This week, an email from "The Feed" – a popular endurance nutrition retailer – landed in my inbox, and honestly, I found it quite illuminating, if not a little frustrating. It perfectly encapsulates a problem I've been discussing for years here at Rollfast Coaching: the seemingly endless cycle of problem-creation and product-solution that has become pervasive in mainstream endurance fueling. The email introduced a new "debloat"
Becoming Your Own Health Advocate
For decades, athletes have been guided by a set of established nutritional "rules," the most prominent being the necessity of a high-carbohydrate, low-fat diet to fuel performance and the simplistic "calories in, calories out" model for managing weight. At Rollfast Coaching, we believe in Riding Faster, Being Stronger, and Living Longer, and a growing body of evidence suggests that this conventional wisdom may not only
Harvest 50: When “Odd Strategy” Becomes Your Secret Weapon for Speed & Longevity
The dust settled on the Harvest 50 gravel race, and Coach Matt Breeden and I rolled across the finish line, taking 1st and 2nd in the 25-mile course. We’d gone out hard, ripping through the opening miles with the lead pack, hitting a 2025 1-minute power PR in the process. At 51, I was the oldest in that front group by a good 11 years,
