11 Fueling, Electrolytes, and Pacing Tips to Prevent Bonking on Long Runs

Long runs are won with planning, not just grit. To prevent bonking—the sudden energy crash that derails pace and decision-making—set a simple fueling strategy, match electrolytes to your sweat, and pace conservatively early. Start fueling within 30 minutes, aim for steady carbs each hour, sip fluids on a schedule, and target a slight negative split so your energy curve trends upward. Use practical, practiced choices you’ve tested: gels or real food, tablets or mixes, and watch alerts to execute. The tips below turn that plan into a repeatable routine for training and race day.

Top 12 Quiet Cycling Loops Around Your Neighborhood This Weekend

Looking for quiet cycling routes near you to ride this weekend? This curated list blends peaceful neighborhood cycling routes and quiet bike trails—many featuring family bike paths and beginner options—so you can choose a loop that suits your distance, surface, and scenery preferences. From gentle canal paths to gravel rambles and coastal panoramas, each pick includes what matters most: difficulty, surface, mileage, and standout highlights. If you’re staying local, use the “How to Find and Navigate Quiet Cycling Loops Near You” section to discover similar loops at your doorstep. If you’re traveling, these destinations offer low-traffic, stress‑free riding with views that inspire you to keep pedaling.

Overview: How to Use This Guide

This ultimate guide distills proven strength principles and turns them into practical, climber-specific plans and schedules. You’ll get:

• Exactly what to train (finger strength, pulling strength, core, shoulders)
• How often to train and when to climb
• 8–12 week plans and weekly schedules for bouldering and route climbers
• Time‑crunched options, deload weeks, and testing benchmarks
• Clear progressions, safety notes, and quick fixes for common mistakes

Key facts behind this guide:

The half marathon (13.1 miles / 21.0975 km) is a popular distance that balances endurance and speed. This 12‑week ultimate guide gives you complete plans — beginner, intermediate, and advanced — plus weekly workouts, pacing guidance, nutrition, strength and mobility work, tapering, and a race‑day checklist so you arrive confident and ready.

Key facts and sources

• Half marathon distance: 13.1 miles (21.0975 km) — https://en.wikipedia.org/wiki/Half_marathon
• Carbohydrate recommendations for endurance events: see ACSM position on nutrition and athletic performance — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
• Taper benefits and typical approaches: Runner’s World review — https://www.runnersworld.com/training/a20803128/the-perfect-taper/
• Training guidance, pace types and workouts (tempo, intervals, long runs): common coaching sources such as Hal Higdon and McMillan Running — https://www.halhigdon.com/ and https://www.mcmillanrunning.com/

Who this guide is for

8 Free Apps That Grade Local Trail Difficulty for Beginners

Choosing the right trail as a beginner hiker can feel overwhelming—too easy and you’ll be bored, too challenging and you risk exhaustion or injury. Free hiking apps solve this problem by grading local trails based on distance, elevation gain, terrain type, and community feedback, helping you find hikes that match your fitness level and experience. These beginner-friendly tools offer detailed trail information, GPS navigation, user reviews, and offline map access, transforming your phone into a reliable hiking companion. Whether you’re exploring neighborhood paths or venturing into nearby wilderness areas, the right app ensures safer, more enjoyable outdoor adventures tailored to your abilities.

A powerful story can be the spark that gets you back on the bike. These 10 websites collect real-life cycling transformations—weight loss, mental health breakthroughs, first sportives, and confidence-building commutes—so you can learn from people who’ve been there.

1) Bicycling — Weight Loss and Inspiration

• What you’ll find: First-person accounts of weight loss, health gains, and life-change journeys powered by cycling, along with practical training and nutrition insights.
• Why it stands out: Long-running, well-edited features with actionable tips embedded in real stories.
• Start here: https://www.bicycling.com/health-nutrition/weight-loss/ (Bicycling’s weight-loss hub hosts reader transformations and expert-backed guidance)

Source: Bicycling magazine’s weight-loss section regularly publishes reader stories and practical advice (see link above).

10 Proven Ways to Boost Your SEO Rankings in 2025

As the digital landscape evolves, so too do the strategies for enhancing your search engine optimization (SEO) rankings. In 2025, staying ahead of the curve is vital for driving organic traffic to your website. Below are ten proven techniques to improve your SEO results this year.

1. Prioritize User Experience (UX)

User experience is a key ranking factor in 2025. Google algorithms increasingly favor sites that provide an intuitive experience, including fast loading times, mobile optimization, and clear navigation. To enhance UX: