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BONKWERX · SYRACUSE, NEW YORK
Endurance coaching.
Performance testing.
Personal coaching and practical testing for cyclists, runners and triathletes. Train around your goals, your data and your life.
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A clear place to start.

Based in Syracuse, New York, BonkWerx brings personalized coaching and performance lab services together for cyclists, runners and triathletes. Explore support for your training, fitness, fueling and movement.

Not sure where to begin? Meet Coach Noel and explore what fits your goals.

BonkWerx athlete celebrating a race finish with a medal

Coaching built around you.

Personalized training and communication for your sport, goals and everyday life. BonkWerx works with athletes across triathlon, road cycling, cyclocross, gravel, mountain biking and running.

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Athlete cycling during performance testing at BonkWerx

Understand your performance.

Explore VO₂max, lactate, RMR, sweat and hydration testing, movement analysis and bike fitting. Choose an assessment to answer your next question, or learn more about the Performance Lab.

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From the BonkWerx community.

Athlete stories, training ideas and team news from our live Instagram feed. Find more articles in Training Tips.

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🔬 Not MAD science… RAD science! 🤘
💪 VO₂max • Lactate • MoCap • Hydration • Data-Driven Coaching
🏊‍♀️🚴‍♂️🏃‍♂️ Triathlon • Cycling • Running

Your strength session sits inside a bigger trainin

Frank’s MCM PR 🏅 Frank's Marine Corps Marath

Frank’s MCM PR 🏅

Frank's Marine Corps Marathon was his second "A" priority event of the season, following a successful spring 70.3 in Chattanooga.

After a short rest break, we shifted our focus to the run. We built volume, strength, and durability with plenty of Zone 2 work and marathon-specific pacing, but we also didn't skip the speed and interval sessions. Plus, Frank has a lot of hills in his area, so of course, we built that into the plan!

As can happen in any build-up, we hit a few bumps along the way. We worked through them, modified the plan, and kept his preparation moving forward. The goal stayed consistent, even when the work needed adjusting.

On race day, we decided the best plan for Frank was to break the marathon into quarters, using Stryd power to guide and control his efforts, while using heart rate and RPE as guardrails for how the efforts felt. Using those three together, as we practiced on his build, let him decide when to push and when to pull back. That also meant staying patient early, even when taper legs made him feel like "Superman." He avoided unnecessary surges around slower runners and stayed disciplined to his fueling and hydration plan.

Another important aspect of Frank's success - he also took time to enjoy the course, snap photos, and give out high-fives. Something that I preach - you've earned the day - so enjoy the moment!

His practical lesson for those interested in doing the MCM? Bring some cheap clothing you can layer, then donate along the way. However, he said he should have kept his gloves on longer. After tossing them before the cold start, his hands never really warmed up. He also added that a better playlist would be on the list for his next marathon!

Frank did the work, adapted, communicated, and put that preparation into practice over 26.2 miles. There was no single magic workout, no race-day guesswork, just dedication, trust in himself, the coaching relationship, and a well-rehearsed, evidence-based plan!

Congratulations, Frank - a new marathon PR and plenty to be proud of in the work behind it. 👏

#BonkWerx #MarineCorpsMarathon #MarathonPR #RunWithPower #TrainWithPurpose

BONKWERX BIKE WORKOUT OF THE MONTH 🚴Continuum L

BONKWERX BIKE WORKOUT OF THE MONTH 🚴Continuum Ladders — a different take on the classic over-under.Four 7-minute ladders take you up and down through changing power targets. The goal: stay in control of your power, breathing, and pacing as the intensity changes.Swipe for the workout and coaching notes. Save it for your next structured ride or when you are looking to mix it up this winter!#BonkWerx #CyclingWorkout #CyclingTraining #EnduranceTraining #TrainWithPurpose

THE BIGGEST BREAKTHROUGH IN MIKE'S TRAINING WASN'T

THE BIGGEST BREAKTHROUGH IN MIKE'S TRAINING WASN'T ANOTHER WORKOUT.

Athlete Spotlight: Mike R.

Mike came to BonkWerx while preparing for his first 70.3 and trying to figure out how to train for three sports.

The work was going well, but his fitness gains weren’t matching it. He was frequently fatigued, getting sick, or dealing with another setback.

So we looked beyond the workouts.

After tracking his food intake, it became clear that Mike wasn’t eating enough to support his training and recovery. We worked on fueling the entire day - not only the sessions themselves.

He began eating more. His fatigue dropped. And his performance finally began to reflect the work he was doing.

As Mike put it:
“I could spend all the money I have on better shoes, nicer wheels, or a better wetsuit, but none of it could replace the improvements I have made since coming to BonkWerx.”

Sometimes the next breakthrough isn’t more training.

Sometimes it is identifying what is preventing the training from working.

A plan matters. But coaching is about understanding the athlete following it.

Have you ever had a training problem that turned out to be a fueling or recovery problem?

#AthleteSpotlight #EnduranceCoaching #TriathlonTraining #SportsNutrition #BonkWerx

What is the “gold” in coaching? Is it the tra

What is the “gold” in coaching?

Is it the training plan you get?

That's part of it. But I think the real value of coaching is the relationship.

There has been a definite shift toward AI in coaching and fitness, especially with younger athletes. I don't think that AI is necessarily a bad thing, and I use it myself to streamline many day-to-day tasks.

AI can be incredibly useful. But a generated training plan is not the same thing as coaching.

And yes... the irony of using AI to help create this image is not lost on me. 😂

AI is just another tool. Coaching is a relationship.

Good coaching is accountability and communication. It's having someone in your corner when training is going great - and especially when it isn't.

It's having someone who understands your goals, your history, your schedule, your strengths, your limiters, and sometimes the things going on outside of training that affect all of the above.

It's adjusting when life gets messy. Helping sort things out when your training or racing path gets bumpy. Celebrating the wins. Learning from the misses. And creating an environment that keeps you motivated and moving forward.

A training plan is important.

But coaching is what happens around the plan.

After more than 40 years as an athlete and a decade as a coach, that's what I've tried to build BonkWerx around:

You.

If you're considering a big event next year, or simply want to see how good you can get, reach out and set up a no-pressure coach chat.

No sales pitch. Just a conversation about your goals and whether BonkWerx might be a good fit.

AI can help write the plan.
A real coach helps you navigate the journey.

Meet Matt! 💪 Matt didn't just take 2 hours off

Meet Matt! 💪

Matt didn't just take 2 hours off his Ironman Lake Placid time this summer - he also increased his lab-tested VO₂max from 47.5 in 2024 to 60.0.

That's real, measurable progress.

So how did he do it?

- Smart, consistent training. Matt followed the plan, but he was also an active part of the process. He communicated, prioritized recovery, improved his nutrition, and consistently put in the work.

- We tested instead of guessing. Lab and field testing throughout the year helped us dial in training zones, identify limiters, measure progress, and adjust the plan when needed.

- Race day was well rehearsed. We didn't figure out pacing and fueling on race morning. They were practiced and refined over weeks and months, so Matt arrived prepared and confident.

There's no magic workout behind a result like this.

It's testing, training, consistency, recovery, communication, and belief in the process - repeated over time.

And to me, that's what coaching is really about. A coach's own race results aren't proof of a program.

The athletes are.

Matt put in the work. The numbers moved. And when it mattered, he performed.

Same guy. Big difference.

#EnduranceCoaching #VO2max #IronmanTraining #PerformanceTesting #TriathlonTraining

A 2026 narrative review by Grivas et al. (2026) ex

A 2026 narrative review by Grivas et al. (2026) examined why marathon runners "hit the wall” through a psychophysiological framework.

The authors argue that carbohydrate availability is important, but late-race collapse can reflect the interaction of fueling, heat, hydration, GI problems, neuromuscular fatigue, biomechanical deterioration, pacing, perceived exertion, and - importantly — durability.

What is durability? It is the ability to resist deterioration in physiological characteristics and performance capacity during prolonged exercise and helps explain why late-race performance is likely a multi-layer issue.

Fall isn't just the end of race season — it's wh

Fall isn't just the end of race season — it's where the next one starts.

Whether you're looking to establish a physiological baseline, dial in training zones, address limiters, or build a smarter offseason plan, now is a great time to get started.

Performance testing and individualized coaching are available this fall at BonkWerx.

VO₂max • Lactate • Sweat Testing • Run Gait • Bike Fit • Coaching

Build now. Be ready when it matters.

FALL RAIL TRAIL RIDE 🍂🚲🍩 Join us Sunday,

FALL RAIL TRAIL RIDE 🍂🚲🍩

Join us Sunday, 10/4 for a low-key fall ride on the Oswego Co. Rail Trail (west).

Easy-ish pace, good company, fall miles — and we'll finish with an optional stop at Country Glazed Donuts for coffee and donuts.

DM for details!

Instagram post 18100850405029453

Instagram post 18100850405029453

After months of building, testing, tweaking, quest

We don't need a holiday to thank those who serve o

We don't need a holiday to thank those who serve our communities.

Military members and first responders receive 10% off all BonkWerx performance testing services.

That includes VO₂max testing, lactate testing, sweat testing, gait analysis, bike fitting, and other performance services.

Whether you're training for competition, preparing for a fitness standard, or simply looking to better understand your physiology — we're here to help.

Message us or book online to get started.

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Start with a conversation.

Book a 30-minute virtual Coffee Chat with Coach Noel to talk about your goals and questions.

Book a virtual Coffee Chat

Endurance coaching and performance testing, with practical guidance for your next step.

Syracuse, NY

info@bonkwerx.com
(315) 308-1181

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