Your Blood Work Looks Fine. So Why Are You Getting Slower?
A note for competing athletes: DHEA and testosterone therapy, discussed below, are prohibited in sanctioned competition under WADA rules, both in and out of competition. The protocols described in this article are appropriate only 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 WADA Prohibited List.Most
The Carb Conspiracy: Why Your “Performance” Fuel Is Making You Slower (and Sicker) After 35
Two Saturdays ago, Rollfast coach Matt Tanner was taking 10-minute pulls at 350 watts on an 80-mile loop, fueled by just three LMNT drinks and two dates. This wasn't luck—it was metabolic plasticity in action. This post, inspired by Dr. Andrew Koutnik's groundbreaking research, challenges the conventional carb-loading dogma. Discover why your "performance" fuel might be making you slower and sicker after 35, and how
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.
Getting Heavier Made Me Faster… and Healthier
Most endurance athletes believe a quiet lie. It’s rarely said out loud, but it shapes a lot of decisions. The belief that getting faster means getting smaller. That lifting weights is something you do carefully, or temporarily, or not at all if you care about performance. That strength, speed, and longevity pull against one another. For a while, that belief can even seem true. But over longer stretches
Balance Is Measured In Years
The idea that work, life, and training should sit in perfect equilibrium every day is a comforting myth—and mostly false. If you are ambitious in more than one area of life, trying to hold everything at peak output simultaneously isn’t discipline; it’s a misunderstanding of how growth works. Here is why we need to stop measuring balance in days and start measuring it in years.
Why I almost gave up on cycling.
When your identity is tied to your performance and the numbers start to fail, the descent is soul-crushing. After months of fighting infection, "wrecked" performance, and a body that wouldn't cooperate, I hit the breaking point. This is a raw look at my recent struggle, why I almost gave up on the sport, and the specific circle of support that helped me rebuild the engine
The WorldTour Lie
A pro cyclist is like a Formula 1 engine: tuned for absolute maximum output, but designed to be scrapped after just a few races. They are paid millions to mortgage their health for short-term speed. You are doing it for free. In this post, we break down why copying 'Pro' strategies is the fastest way to blow a gasket, and how to build a 'Million-Mile
Why “Normal” is a Trap
If you're a cyclist over 40, you’ve felt it: the days when power mysteriously disappears or recovery takes twice as long. Most assume it’s just aging. It’s not. Learn why your annual physical is missing the mark and how to uncover the physiological data you need to fix your fatigue and break through plateaus.
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
