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
Why Pro Training Doesn’t Work for You
Every few months a story emerges about a pro cyclist pushing human limits by logging 30-hour training weeks, burning through thousands of calories, and surviving on little more than gels and grit. This story in Velo about Quinn Simmons is the latest example: huge volume, little gym work, and relentless aerobic load. It’s impressive… but for a Masters athlete, it’s a blueprint for breakdown. At Rollfast
TRT for Masters Endurance Athletes
If you’ve been around endurance sports long enough, you’ve probably heard the whispers: “So-and-so started TRT…” or “I’m thinking about getting my levels checked.” Testosterone Replacement Therapy (TRT) has gone from taboo to normal conversation, and for good reason. But let’s be clear from the start. TRT isn’t a magic fix. It’s one lever, and it only works when the others are pulled too. Nutrition, strength training, recovery, and
Are Your “Healthy” Veggies Sabotaging Your Immunity & Longevity?
Let's Talk Oxalates. By Christine Tanner, Rollfast Coaching Longevity & Nutrition Expert At Rollfast Coaching, we challenge conventional wisdom. We don't just follow fads; we look at the science, the results, and what truly allows our athletes to Ride Faster, Be Stronger, and Live Longer. And when it comes to nutrition, sometimes what's been marketed as "healthy" is quietly working against you. Today, I want to talk
Beyond Gels and Dogma: My Journey to Real Fuel, Health, and Lifetime PRs
For years, I was the cyclist you'd expect. My pockets were stuffed with Clif Bars and I dutifully squeezed down a gel every 45 minutes on the bike. It was just what you did. But I had a bigger goal than just finishing a ride: I wanted genuine, long-term health and performance. I wanted to be fast, not just for a season, but for life. That
