Why Eating During Long Rides Actually Helps You Lose Fat

Many people trying to lose weight make the mistake of avoiding calories during exercise. It seems logical, but for rides longer than about 60–90 minutes, the opposite is often true.

Your Goal Isn’t to Burn the Most Calories. It’s to Build a Better Engine

The real objective of endurance training is to improve your mitochondria, the tiny power plants inside your muscle cells.

Healthy mitochondria:

• Burn more fat at rest and during exercise
• Produce energy more efficiently
• Improve endurance
• Help regulate blood sugar
• Support long-term metabolic health

You can’t maximize these adaptations if you’re constantly running out of fuel.

What Happens When You Don’t Eat?

When glycogen (stored carbohydrate) becomes too low:

• Power output drops.
• Cortisol and other stress hormones increase.
• Your body begins breaking down muscle for energy.
• Technique and decision-making deteriorate.
• Recovery takes much longer.
• You often become extremely hungry later and overeat.

This is what cyclists call “bonking.”

A bonk doesn’t build fitness, it simply means your body ran out of readily available fuel.

Eating During Exercise Doesn’t Make You Fat

This is one of the biggest misconceptions in endurance sports.

The carbohydrates you consume during a ride are primarily used immediately by the working muscles.

During moderate to hard exercise:

• Blood flow is directed toward active muscles.
• Muscles rapidly absorb glucose without requiring as much insulin.
• The carbohydrate is burned as fuel rather than stored as body fat.

Proper fueling allows you to:

• Ride harder
• Ride longer
• Burn more total energy
• Recover faster
• Train consistently

Consistency, not under-fueling, is what produces long-term fat loss.

Weight Loss Happens Between Rides

Think of it this way:

Fuel the work. Manage calories the rest of the day.

It’s far better to eat enough during training and create a modest calorie deficit through normal meals than to starve during the ride and sabotage the workout.

A small daily calorie deficit (200–500 kcal) combined with quality training is much more effective than repeatedly bonking.

Simple On-Bike Fueling Strategy

Ride under 60 minutes

• Water is usually sufficient.
• Electrolytes if it’s hot or you’re a heavy sweater.

Ride 60–90 minutes

• Water + electrolytes.
• Consider 20–30 g carbohydrate per hour if intensity is moderate to high.

Ride 90 minutes to 3 hours

Aim for:

• 40–60 g carbohydrate per hour
• 500–750 mL fluid per hour
• 300–700 mg sodium per hour (more in hot conditions)

Good options:

• Bananas
• Energy chews
• Gels
• Rice cakes
• Fig bars
• Sports drink containing carbohydrate

Ride over 3 hours

Increase to:

• 60–90 g carbohydrate per hour (using multiple carbohydrate sources such as glucose + fructose)
• Continue fluids and sodium based on sweat rate.

The Bottom Line

If your goal is to become leaner, healthier, and a stronger rider:

• Don’t fear eating during long rides.
• Fuel your training so you can improve mitochondrial function and maintain training quality.
• Create your calorie deficit away from training, not during it.
• Better-fueled athletes recover faster, train more consistently, and almost always achieve better long-term body composition.

Remember: You don’t lose weight by starving your workouts. You lose weight by building a body that can train consistently, recover well, and efficiently burn fat over months and years.

 

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More Than Instructors: Meet the Coaches Behind Groundwork Athletics

When people think about group training, they often picture a workout. We think about the people leading it.

At Groundwork Athletics, every class is coached, not just supervised. That distinction matters.

Our goal isn’t simply to count reps or keep people moving. It’s to create an environment where every member feels supported, challenged, and confident in their training. Whether you’re stepping into the gym for the first time or preparing for your next race, our coaches are there to help you get the most from every session.

Coaching Means More Than Demonstrating Exercises

A great coach does more than explain a workout. They help you improve your technique. They know when to encourage you to push a little harder and when to suggest scaling things back. They recognize that every member arrives with different goals, experience, and life demands.

Some people are training to run faster, some want to build strength, while others simply want to stay healthy and active as they get older. Our job is to meet each person where they are and help them make steady, sustainable progress.

Small Groups. Individual Attention.

One of the biggest advantages of our group training model is that coaching doesn’t get lost in the crowd. Because our classes are intentionally sized, our coaches have the opportunity to provide individual feedback throughout every session.

This means you get coaching to help refine movement, answer questions, make modifications when needed, and celebrate progress along the way.

It’s one of the reasons members often tell us they are part of something more than just a workout.

A Team With A Shared Philosophy

Every coach at Groundwork Athletics brings their own experience, personality, and expertise.

What we all share is a belief that fitness should support your life, and the things you love doing.  We believe in building strength for the long term, and understand that consistency beats intensity.

We believe good coaching should leave you feeling capable, confident, and looking forward to your next session. Those principles shape every class we deliver.

More Than A Workout Community

The relationships built inside the gym are just as important as the workouts themselves. Over time, coaches learn your goals, celebrate your milestones, and help you navigate setbacks. Members encourage one another, friendships develop, and showing up becomes part of your routine. That’s what transforms a place to exercise into a community.

Come Meet The Team

If you’ve been thinking about trying group training, we’d love to welcome you. Come meet the coaches, experience the atmosphere, and see what makes Groundwork Athletics different.

Because great coaching isn’t about making workouts harder, it’s about making progress possible.

We hope to see you in class.

 

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Finding The Right Class For Your Goals

One of the most common questions we hear from prospective members is:

“Which class should I take?”

It’s a fair question.

When you’re looking at a training schedule for the first time, it’s easy to wonder where to start. You might be new to strength training. You might be returning after time away from exercise. Or you might already be active and looking for a structured program that complements your running, cycling, hiking, or other activities.

The good news is that there isn’t one right answer. At Groundwork Athletics, our group training program is designed to meet people where they are and help them progress toward their goals.

If Your Goal Is To Get Stronger

Strength is one of the most valuable investments you can make in your long-term health and performance. Whether your goal is building muscle, improving bone density, reducing injury risk, or simply feeling stronger in everyday life, strength training provides the foundation.

Our strength-focused classes emphasize quality movement, progressive programming, and expert coaching. Every session is designed to help members build confidence under load while developing strength that transfers beyond the gym.

For many members, these classes become the anchor of their weekly routine.

If Your Goal Is To Improve Performance

Many of our members are runners, cyclists, hikers, and endurance athletes. While endurance training is important, performance often improves when it’s supported by a well-rounded strength program.

Building strength can improve efficiency, durability, and resilience while helping reduce the risk of overuse injuries that commonly occur during high-volume training.

For endurance athletes, group training provides a structured way to build the physical foundation that supports everything else they do.

If Your Goal Is To Stay Active For The Long Haul

Not everyone is training for a race or chasing performance goals. Many people simply want to feel healthy, capable, and energetic as they move through life. They want to keep up with their kids, enjoy recreational activities, maintain independence, and continue doing the things they love for years to come.

Our group training environment supports those goals just as much as athletic performance. The focus is on building sustainable habits, moving well, and developing the strength and fitness needed for everyday life.

More Than Just A Schedule

While each class has a specific focus, the biggest benefit often comes from the combination of coaching, consistency, and community. Members frequently attend a mix of classes throughout the week based on their goals, experience, and schedule.

What matters most isn’t finding the perfect class, it’s finding a routine that you can consistently follow.

Not Sure Where To Start?

That’s completely normal. One of our coaches can help you determine which classes make the most sense for your goals, experience level, and schedule.

Whether you’re new to training or looking to take your fitness to the next level, we’ll help you find a starting point that works for you, because the best training plan is the one that fits your life.

Next week, we’ll introduce the coaches behind Groundwork Athletics and share what makes our coaching approach unique.

 

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Why Group Training Works When Going It Alone Doesn’t

Most people don’t struggle with knowing what they should do. They know they should exercise more consistently and they know strength training matters. They know moving regularly improves their health, energy, and long-term performance.

The challenge is rarely knowledge, it’s showing up. Life gets busy. Work demands increase. Family schedules fill the calendar. Before long, workouts become something that gets squeezed into whatever time is left over.

For many people, that’s where consistency starts to break down.

At Groundwork Athletics, one of the biggest reasons people join our group training program isn’t because they need another workout. It’s because they need a system that helps them stay on track.

Consistency Beats Perfection

It’s easy to have a great week of training, but what’s harder is maintaining momentum for months and years.

Long-term health, performance, and fitness aren’t built through occasional bursts of motivation. They’re built through consistent effort repeated over time. That’s where group training can make a meaningful difference.

When a class is scheduled into your week, there’s less decision-making involved. You know when you’re training. You know what you’re doing. You know a coach is waiting for you.

Instead of wondering whether you’ll make time for exercise, the plan is already in place.

Coaching Changes Everything

One of the most overlooked benefits of group training is coaching. A well-designed program matters, but having someone guide you through it can really make a difference.

Our coaches coach you to move well, train appropriately, and make adjustments when needed. Whether you’re brand new to strength training or have years of experience, coaching provides clarity and confidence.

Community Creates Accountability

There’s something powerful about training alongside other people who are working toward their own goals.

Over time, familiar faces become training partners. Encouragement becomes part of the experience. The gym becomes more than a place to exercise, it becomes part of your routine and your community.

For many members, that’s the difference between training occasionally and training consistently.

Fitness That Fits Real Life

Group training isn’t reserved for competitive athletes or experienced gym-goers. Our members are busy professionals, parents, runners, cyclists, and active adults who want to stay strong, healthy, and capable for years to come.

Whether that’s keeping up with your kids, performing better in your sport, staying resilient as you age, or simply feeling stronger in everyday life, consistency remains the foundation.

The Bigger Picture

At Groundwork Athletics, group training is about more than completing a workout. It’s about creating an environment where people can train with purpose, receive expert coaching, and build habits that last.

The most effective training plan isn’t the perfect one, it’s the one you can consistently follow. Sometimes, the difference between success and frustration is having the right people beside you.

In the coming weeks, we’ll take a closer look at our group training schedule, class options, coaches, and facility to help you find the best fit for your goals.

 

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Build a Mobility Routine That Actually Works

Most people know they should be doing mobility work. They foam roll when something feels tight. They stretch when they feel stiff. They might add a few exercises they’ve seen online.

The intention is good, but the issue is usually consistency.

This is Part 3 of our series on building better mobility for performance and longevity.

In Part 1, we looked at why foam rolling alone doesn’t create lasting change. In Part 2, we broke down the structure behind effective mobility work. Now the question becomes, how do you actually put this into practice?

The Problem with Most Routines

Most mobility routines fail for one reason, because they don’t fit into real life. They’re either too long, too random, or too inconsistent to repeat.

You might do 30 minutes once or twice, then skip a few days, then start again when something feels tight. That approach will always lead you back to the same place. Mobility doesn’t improve from occasional effort, it improves from consistency.

Start with What You Can Repeat

The best mobility routine is the one you can actually stick to. It doesn’t have to be the most advanced, or the longest, it’s the one that fits into your day without friction.

For most people, that starts with something simple. 10–15 minutes. Done consistently.

A Simple Weekly Structure

Mobility doesn’t need to be complicated, but it does need to be structured. A practical approach could look like this:

Daily (10–15 minutes)

A short reset to manage stiffness and maintain movement.

• Breathing to reduce tension
• Light tissue work
• Simple mobility movements 

2–3 Times Per Week (20–30 minutes)

This is where you create change.

• Targeted release work
• Controlled mobility
• Longer holds or light loading

This is where you build new ranges and control.

Optional Longer Session (1x per week)

If time allows, a longer session can help.

• Deeper stretching
• Slower movement work
• More time in positions

This isn’t required, but it can be useful.

Keep It Targeted

You don’t need to work on everything. Most people have a few consistent areas that need attention. Example: 

Hips.
Hamstrings.
Thoracic spine.
Calves.

Spend your time where it actually makes a difference.

Pair It with Training

Mobility works best when it’s connected to your training, and not separate from it.

A few minutes before training, and a short session after can make a big difference. Build this into your weekly plan. When it becomes part of your routine, it becomes sustainable.

The Difference Consistency Makes

When mobility work is structured and consistent, things start to change. Stiffness doesn’t build as quickly, movement feels smoother, and training feels better.

Small issues get addressed before they become bigger ones. It’s not dramatic, but it’s effective.

The Bigger Picture

Mobility isn’t something you fix once, it’s something you maintain. When you keep it simple, structured, and consistent, it becomes part of how you train, not something you add when things go wrong.

The goal isn’t to do more mobility work, it’s to move better, consistently, for years.

 

👉 Book a complimentary consultation with one of our coaches and experience the difference for yourself.

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A Smarter Way to Improve Mobility

Most people approach mobility with good intentions. They foam roll, stretch, and add exercises when something feels tight. That’s a good place to start, but without structure, it often leads to inconsistent results.

This is Part 2 of our series on building better mobility for performance and longevity.

In Part 1, we looked at why foam rolling alone doesn’t create lasting change. The missing piece isn’t effort, it’s structure. If you want mobility work to actually stick, it needs to follow a simple, repeatable system.

Mobility Is a Process

Mobility isn’t one thing, it’s a sequence.

Most people jump straight into stretching or rolling without considering what their body actually needs first. The result is temporary relief, but no lasting improvement.

To create real change, mobility work needs to follow a progression:

• Reduce tension
• Prepare the tissue
• Move through new ranges
• Build control in those ranges

Each step builds on the one before it. If you skip a step, the body falls back to what it already knows.

Step 1: Downregulation

Before you try to change tissue, you need to change tone.

If the nervous system is holding tension, no amount of stretching will create lasting results. This is where breathing comes in.

Simple, controlled breathing helps reduce overall tension and allows the body to relax into new positions.

A basic approach:

• 90/90 position, feet on a wall
• Slow inhale through the nose
• Longer, controlled exhale

This doesn’t take long, but it changes how the body responds to everything that follows.

Step 2: Tissue Prep

Once tension is reduced, you can prepare the tissue.

This is where foam rolling and targeted release still play a role. The difference is how they’re used.

Instead of fast, aggressive rolling, the focus should be on:

• Slow passes
• Pausing on areas of tension
• Staying relaxed and breathing

The goal isn’t to force change, it’s to create an opportunity for movement.

Step 3: Movement

This is the step most people miss.

If you don’t follow release with movement, it won’t stick.

Once the tissue is prepared, you need to move through the new range. This teaches the body how to use it.

This can include:

• Controlled mobility work
• Deep squat holds
• Rotational movements
• Light, loaded positions

The key is control. You’re not just accessing range, you’re building ownership of it.

Step 4: Load and Adaptation

To make mobility last, the body needs to adapt under some level of load.

This doesn’t mean heavy lifting. It means introducing light resistance or longer holds so the tissue and nervous system adapt together.

Over time, this is what turns temporary changes into lasting improvements.

The Difference Structure Makes

Without structure, mobility work becomes random. With structure, it becomes repeatable, and repeatable work is what creates change. You don’t need more exercises, you need a system you can follow consistently.

The Bigger Picture

Mobility isn’t something you fix in a single session. It’s something you build over time.

When you reduce tension, prepare tissue, and follow it with movement and control, things start to change. Stiffness decreases. Movement improves. Training feels better.

In Part 3, we’ll show you how to take this approach and build a simple weekly routine that actually fits into your training.

Because the goal isn’t to do more mobility work.

It’s to move better, consistently, for years.

 

👉 Book a complimentary consultation with one of our coaches and experience the difference for yourself.

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Why Foam Rolling Isn’t Enough

At Groundwork Athletics, most people who come in already “do mobility work.” They foam roll. They stretch. They might follow something they saw online. To be fair, none of that is wrong, but it often doesn’t lead to lasting change.

This is Part 1 of a short series on building better mobility for performance and longevity.

If you’ve ever felt like you’re doing the work but still dealing with the same tight spots, there’s usually a reason for it.

The Problem with “Doing More”

Most mobility routines are built around one idea: Find something tight. Apply pressure. Stretch it. This feels productive in the moment, and you might even feel looser right after. However the next day, or even later that afternoon, the stiffness comes back.

That’s because you haven’t changed anything. You’ve just temporarily reduced the sensation. Mobility isn’t just about tissue, it’s about how your body manages tension.

It’s Not Just the Muscle

What people often describe as “tightness” isn’t always a short muscle. It’s often the nervous system holding tension in that area. That’s why the same tight spots keep coming back:

Hips. Hamstrings. Calves. Upper back….

You can roll them every day and still feel like nothing sticks. Without changing how your body controls that tension, the result won’t last.

Why Foam Rolling Feels Good (But Doesn’t Last)

Foam rolling works by temporarily reducing tone in the tissue. It can improve how things feel in the short term, and that is definitely useful. On its own, however, it doesn’t create lasting mobility. For mobility to improve, your body needs to:

• Reduce tension
• Move through new ranges
• Build control in those ranges

If you skip the last two steps, the body returns to what it knows. That’s why the same restrictions keep showing up.

What Actually Changes Mobility

If you want mobility work to stick, it needs to follow a sequence, and not just random exercises.

At a high level, that system includes:

• Downregulation (breathing, reducing overall tension)
• Tissue prep (rolling or targeted release)
• Movement (mobility work, ideally under some level of load)

Each piece supports the next. If you miss one, the effect is limited. This is where most people get stuck. They do the first part, sometimes the second, but almost never the third.

The Goal Isn’t to Feel Loose

Feeling loose isn’t the goal, control is. You don’t need more range that you can’t use. You need access to movement that your body trusts. That’s what reduces stiffness, improves performance, and holds up over time.

The Bigger Picture

Better mobility isn’t about adding more exercises, it’s about doing the right things, in the right order, and consistently. Once you understand that, the process becomes much simpler, and much more effective.

In Part 2, we’ll break down a simple structure you can follow to actually improve mobility, not just chase it. The goal isn’t to spend more time rolling, it’s to move better, for longer.

 

👉 Can’t wait for part 2? Book a complimentary consultation with one of our coaches and experience the difference for yourself.

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The Long Game: Training for a Lifetime of Performance

Over the past few weeks we’ve shared a series of articles on training for longevity. Not just how to prepare for the next race or event, but how to stay strong, capable, and active for decades.

Because the goal isn’t one great season, it’s a lifetime of them.

Across the series we explored four key pieces that support long-term performance.

Each one matters on its own, but together they form the foundation of sustainable training.

1. The Longevity Mindset

Many people train with a short-term goal.

• Race in eight weeks.
• Cycling trip this summer.
• Fitness push before an event.

Those goals are great, but long-term performance requires a different perspective.

Instead of asking: How fit can I get quickly?

Ask: How durable can I become over time?

Training with a longevity mindset prioritizes:

• Consistency over intensity 
• Progressive load instead of random effort 
• Strength alongside endurance 
• Recovery as part of training

The athletes who last the longest are rarely the ones who push the hardest, rather they’re the ones who can keep showing up.

Read the full article here:

https://www.groundworkathletics.ca/2026/02/17/thelongevitymindset/

2. Strength for Endurance

Running and cycling are repetitive.Thousands of strides.Thousands of pedal strokes.

Repetition builds aerobic capacity, but repetition without strength builds wear.

Strength training improves:

• Movement efficiency 
• Force production 
• Joint stability 
• Tissue resilience

It also helps preserve muscle mass as we age. If your goal is to still be doing endurance events at 60 or 70, strength training isn’t optional; it’s foundational.

Read the full article here:

https://www.groundworkathletics.ca/2026/02/23/whyrunnersshouldlift/

3. Recovery and Support

Training creates stress, but so does life: work demands, poor sleep. travel, family responsibilities to name just a few. Your body doesn’t separate those stresses.

When total load exceeds recovery capacity, progress stalls, small aches appear, and motivation drops.

Recovery is not passive, it’s strategic. Sleep, mobility, load management, and proper support systems allow training to work.

Train. Recover. Repeat.

Read the full article here:

https://www.groundworkathletics.ca/2026/03/02/recoveryandsupport/

4. Intensity Is a Tool

Many endurance athletes love intensity: Intervals, hill repeats, hard group rides. These feel productive, but most endurance performance is built through consistent aerobic work supported by occasional high-intensity sessions.

Intensity should be used intentionally, therefore not every session needs to be hard.

The real progress comes from:

• Consistent aerobic training 
• Strategic intensity 
• Strength work 
• Adequate recovery

Fitness loves patience.

Read the full article here:

https://www.groundworkathletics.ca/2026/03/09/intensityisatool/

The Formula

Long-term performance isn’t complicated, but it does require discipline and perspective.

• Strength builds durability.
• Recovery allows progress.
• Intensity drives adaptation.
• Consistency ties it all together.

Follow that approach and you won’t just be ready for your next event; you’ll be ready for the next decade.

The ultimate goal isn’t one great season, but a lifetime of them!

Explore all our articles here:

https://www.groundworkathletics.ca/news/

 

👉 Book a complimentary consultation with one of our coaches and experience the difference for yourself.

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Intensity Is a Tool, Not a Personality

Endurance athletes love intensity: Intervals, hill repeats, hard group rides, race-pace workouts. These workouts feel productive; they feel like progress. But here’s the question:

Are you training with intensity, or chasing it?

Intensity is a powerful training tool. Used properly, it improves speed, power, and race readiness.Used too often, it leads to fatigue, stalled progress, and injury.

The difference comes down to how it’s applied.

Not Every Session Should Be Hard

Hard sessions create adaptation, but adaptation only happens when recovery follows.

Many athletes fall into a familiar pattern:

• Hard interval session
• Hard group ride
• Hard long run
• Repeat the following week

Eventually fatigue accumulates. Workouts feel harder than they should, small aches appear, and motivation drops.

You know the feeling…The issue usually isn’t effort, it’s intensity management.

Aerobic Work Builds the Foundation

Most endurance performance is built at lower intensities.

Easy runs. Steady rides. Long aerobic sessions.

These sessions:

• Build aerobic capacity
• Improve fat metabolism
• Strengthen connective tissue
• Allow higher overall training volume

They may not feel dramatic, but they are the foundation of endurance performance. Without them, intensity has nothing to sit on.

Strategic Intensity

Hard training absolutely matters.

It develops:

• Speed
• Power
• Lactate tolerance
• Race readiness

But intensity should be used with intention.

For most athletes this means:

• 1–2 higher intensity sessions per week
• Surrounded by easier aerobic work
• Planned around recovery

When every workout becomes intense, intensity loses its effectiveness.

The Long Game

Intensity can make you feel fit quickly, but intelligent training keeps you progressing for decades. Train hard when appropriate, but build your aerobic base.

Recover intentionally.

Repeat this for years, not just one season.

This exact approach is how I’m personally continuing to perform endurance events at 50, and the plan is to still be doing them well into my 60’s and 70’s.

Because the ultimate goal isn’t one great season, it’s a lifetime of them.

 

👉 Book a complimentary consultation with one of our coaches and experience the difference for yourself.

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Recovery and Support: Train. Recover. Repeat.

Endurance athletes understand how to train. They track mileage, pace, power, heart rate, among others. Do you, however, track recovery?

Recovery is often treated as optional; something that happens if there’s time. It shouldn’t be.

Recovery is the key ingredient that allows all the hard training and discipline to work. Progress doesn’t happen during training, it happens after it.

Stress Is Stress

Your body doesn’t separate training stress from life stress. The following examples are all impactful on recovery needs:

• Hard workout.
• Poor night of sleep.
• Demanding week at work.
• Travel
• Family obligations

It all adds up. When total stress exceeds your ability to recover, performance stalls, and injuries can start to appear,  motivation can drop, sleep sometimes worsens, you know the feeling…

The issue usually isn’t effort. It’s load management.

Recovery Is a Performance Tool

Recovery isn’t passive, it’s strategic.

It looks like:

• 7–8 hours of consistent sleep
• Planned lower intensity sessions
• Mobility work that restores range of motion
• Strength work that builds tissue resilience
• Adjusting volume when life stress increases 

This isn’t backing off, it’s an intelligent progression and proper planning.

The Early Warning Signs

Most breakdowns don’t happen suddenly, they build over time. 

A typical cycle goes something like this:

• Persistent tightness
• Small aches that linger 
• Workouts that feel harder than they should 
• Elevated resting heart rate
• Poor sleep despite fatigue

These are signals, not inconveniences. Ignoring them is what turns a manageable adjustment into necessary time off.

Support Is Not a Luxury

High performers in business don’t operate without support, so why not approach your training that way?

Coaching provides structure, and physiotherapy addresses issues early. Strength training reinforces durability, and programming adapts when life changes. Support systems don’t make you dependent, they make you consistent.

And consistency compounds to make meaningful gains. 

Train. Recover. Repeat.

The goal shouldn’t be to see how much you can tolerate, but to see how long you can progress. Train hard when appropriate, recover intentionally, and repeat for years not just one season. 

This exact formula is how I’m personally staying competitive at 50, and the plan is to do the same in my 60’s and 70’s. 

The ultimate goal isn’t one strong season, but a lifetime of them. 

👉 Book a complimentary consultation with one of our coaches and experience the difference for yourself.

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