BeSpoked - The Cycling & Triathlon Training Podcast

In the shortest Bespoked episode ever recorded, Coach Pav comes on to briefly thank you all for following and to invite you to follow his new podcast "Pavcast".   For more information, visit www.coachpav.com  Search for "Pavcast" for Coach Pav's all new podcast! 

Pav Bryan is joined by Spokes Mental Fitness Coach, Alan Heary. They discuss how to cope with a bad race or when training just isn't going your way.They detail how to cope with the pressure without losing the arousal of competing, how to turn negative thought patterns into positive and how to really ensure you head into your races in the perfect headspace. Alan also sets a challenge that you can complete solo or within the Spokes Performance Training Advice Facebook group. 

Pav Bryan is joined by two-time cancer survivor James Golding. They discuss James' amazing story, what his life was like before his diagnosis, as he beat cancer (twice) and his life after, including his ambitions to become the first British winner of the Race Across America.Listen in to find motivation and inspiration to smash your goals, reasons to never feel defeated, and how to keep going when everything is screaming stop!As always, join our SpokesFit Facebook group for access to Bespoked challenges!

Pav Bryan is joined by Dr. Vince Marcel of Infinity Bike Seat. They discuss how your lifestyle, environment and diet can be affecting your ability to perform at VO2 max. They give you an easy to use guide on how to improve your athletic performance, without having to put any extra training effort in.Listen to this episode if you have any interest in looking for "out-of-the-box" influences to better your power output.

Pav Bryan is joined by Spokes Expert Coach Ian Jenner. They finish up this three-part recovery series by discussing one of the most crucial elements of recovery; nutrition.Listen in to find out some simply tricks to revolutionise your nutrition and gain valuable performance benefits. As always, join our SpokesFit Facebook group for access to Bespoked challenges!

Pav Bryan is joined by Lottie Whyte and Joe Gray from Myo Master. They discuss the "out-of-the-box" elements to recovery and some tools that simulate techniques such as massage and compression in a more convenient and cost-effective manner.They talk about percussive therapy, the science behind it and how accessible it is to the average consumer. They also discuss compression wear and how modern day technology is revolutionising the industry.Listen as they bust some little known myths about recovery, that will have you considering exactly how you approach your down time!

Pav Bryan is joined by Spokes Expert Coach Paul Skelton to discuss the importance of sleep and relaxation as an element to improve your recovery.They discuss exactly how many hours you need to sleep per night, how quality affects it and ways to maximise your recovery during down time. They also give you a simple cheat guide to when you know you won't get enough sleep; like before a big event or when travelling. They finish with a simple challenge which you can get involve in within the SpokesFit Facebook group. 

Pav Bryan is joined by David Carrozza from Spruzzamist. David and Pav developed the worlds first 'Hot Weather Protocol' a system for training that incorporates all the latest scientific thought around how we should prepare our bodies to train and race in the heat.Listen in to find out some simple tricks to ensure that, as the weather turns hot or you approach an event at a higher temperature, your training and racing doesn't suffer.As always, join our SpokesFit Facebook group for access to Bespoked challenges!

Pav Bryan is joined by time trial specialist Jon Schubert; 2019 winner of the British Best-All-Rounder (BBAR), former 24 hour time trial champion and competition record holder for the team 100 mile, 12 and 24 hour distances. Oh, and he also rode around the world...Listen in to find out what Jon's training is like, his advice for those targeting long distance time trials and his epic Muscat to Salalah world record ride.They finish setting up a challenge which you can join in the Spokes Performance Training Advice Facebook group. 

Pav Bryan is joined by time trial specialist Emma Lewis; 2019 RTTC Champion of Champions, National 50 Champion & Gold at the National Team Time Trials.Emma tells her story; her rise to success, what her training is like, what she does differently to her male teammates and what targets she has for 2020.They finish by setting up a challenge which you can follow solo or join the Spokes Performance Training Advice Facebook group to partake with a likeminded community. 

Pav Bryan is joined by Spokes Mental Fitness Expert Alan Heary. They discuss exactly what anxiety is and why it is both devastating and crucial to athletic performance. They finish with giving some tips on mastering it.This episode is a must listen to if you either suffer performance destroying anxiety or if you never experience it at all. Join Alan's anxiety based challenge in the Spokes Performance Training Advice Facebook group. 

Pav Bryan is joined by Spokes Strength & Conditioning Expert Scott Pearson. They discuss how you can progress your off-the-bike work from beginner to advanced and avoid any plateau or staleness. They finish with giving you several top tips as you look to make the most of your strength work.Join in Scott's Challenge in the Spokes Performance Training Advice Facebook group. 

Pav Bryan tells the story of his Seven Summits world first and record ride. Listen in to find out what it takes to train for and plan a ride that climbs over 43,000 meters in 725 miles. Find out what Pav ate, how he coped with over 62 hours on the same hill and what kind of kit he was using.

Pav Bryan is joined by Professional Cyclist Alex West. They discuss Alex's crash which left his career almost over. Find out exactly how you should cope with setback and the best and most efficient path the full strength.Whether you have had an accident, a new job, a new member of the family, or anything else, listen in to find out exactly how to reinvent yourself and build yourself back up to strength. 

Pav Bryan is joined by Martin Green from Shokbox to discuss all topics surrounding travelling with your bike. If you ever suffer with anxiety about flying (with the bike!), this episode will help settle your mind and help you focus on enjoying your trip.Listen in to find out some trade secrets that make the experience a lot less stressful; including offering several hacks for making the journey cheaper and all round more enjoyable! 

Pav Bryan is joined by Spokes Coach Ian Jenner to answer a question we are hearing a lot of lately; "is FTP test is actually worth it?"Listen to find out exactly what one of our expert coaches feels about this and learn some interesting ways to ensure that, whatever testing you do, it is executed perfectly!

Pav Bryan is joined by Spokes Mental Fitness Coach, Alan Heary. They discuss exactly what Motivation is and just how important it is for athletes to be able to maintain.They discuss why it is so important to remain proactive with motivation, what to do when it starts to disappear and some simple tricks to mastering it.They finish with a challenge which you can do to start conquering your own motivation!

Pav Bryan is joined by Karl Meltzer, world renowned, serial ultra-run winner. They discuss how Karl approaches his training and racing from all facets; including how he ensures that he never cracks mentally and always beats his demons.Listen in to get behind the scenes look at Karl's Appalachian Trail World Record, his record of the most 100-mile run wins and join in with his challenge which he sets to you; which you can also follow in our Spokes Performance Training Advice group.

Pav Bryan is joined by Spokes and British Cycling Strength & Conditioning Expert, Scott Pearson. The third episode in the Strength and Conditioning series, they discuss their thoughts around why core training is crucial to endurance athletes.They break some myths and offer some practical tips on getting started with your own routine. They finish by setting you a challenge you can do from your front room!

Pav Bryan is joined by Sean Conway to discuss his career as an adventurer. They discuss his path to becoming a world record breaking athlete, the successes, the setbacks and how to come through it all.They also give tips on how to get started yourself, how to keep going when times are tough and what kit you might need.They finish setting a challenge for your own epic adventure! 

Pav Bryan is joined by Tim Lockemy, Host & Creator of 'A Path To Contentment Podcast'. They discuss how crucial, yet damaging, it can be to compare yourself to other athletes.They give tips on turning negative processes into positive ones and give you a challenge, which you can join in the Spokes Performance Training Advice Group.For more info on Tim's work, check out his podcast 'A Path To Contentment'.

Pav Bryan is joined by GCN Presenter Dan Lloyd. They discuss how to be successful as a racing athlete, the methods to which you can improve, how to deal with hard times and give some general tips on cycling.They finish discussing how not to be a pushy parent and how to nurture a child to be both successful and love cycling.

Pav Bryan is joined by GCN presenters Hank and Chris. They discuss their different entry to the professional cycling world, what racing pro was like for each of them, give advice on how to create your own path to success and talk about what you can see on GCN soon.They finish giving some top tips for racers who are struggling and the one piece of advice that they wish they had been told when they were pro.

Pav Bryan is joined by Spokes and British Cycling Strength & Conditioning Expert, Scott Pearson. The second episode in the Strength and Conditioning series, they discuss their thoughts around why injuries actually occur and how best to respond when one occurs.You will learn why it is important to have a strength and conditioning regime, how long these sessions should be, how many times per week to do them and what types of moves they will contain.They finish with giving you some top tips on injury prevention so you can ensure that your training and racing never get disrupted.

Pav Bryan is joined by Spokes Mental Fitness Coach, Alan Heary. They discuss exactly what 'The Zone' or 'Flow' is and just how important it is for athletes to be able to access.In this episode you will learn how to access 'The Zone' and the benefits to your training and racing that this will bring. You will find out about anti-distraction techniques and how to remain calm in high pressure circumstances.They finish giving you some top tips on exactly how to get started and how best to utilise this.

Pav Bryan is joined by Spokes Stars Zuzi and Guy, plus Zwift Co-Founder and CEO Eric Min to discuss the role that exercise, nutrition and support play on mental health.In this episode, listen to first hand stories of overcoming mental health problems with cycling/sport and nutrition. Plus get tips on how to maintain a healthy mental state, regardless of whether you identify as having challenges or not.This episode is a must listen if you want to learn positive mental health practises to compliment your existing training and lifestyle regime.With thanks to Pete Donohue, TeamZF, for the idea and connection.

Pav Bryan is joined by one of Spokes' expert coaches, Aitor Altuna, to discuss how to best periodise your nutrition.In this in-depth interview, they talk about the basics of how your body fuels your training at different intensities. The problems with following one set nutritional strategy, such as Low-Carb High-Fat/Keto or High-Carb Low-Fat, and then give some info on strategies such as fasted training, train low theory and glycogen depleted training.They end by detailing exactly how you can choose a nutritional strategy based on the type of training you do and how you can ensure it is working correctly. 

Pav Bryan is joined by the 2017 Zwift Academy winner Ollie Jones. They discuss how Ollie utilised ZA as a platform to launch his pro career and how you could do the same.They also give their advise on anyone looking to get started training indoors, with top tips on setup.

Pav Bryan is joined by Spokes and British Cycling Strength & Conditioning Expert, Scott Pearson. They bust some S&C myths, like what time of year you should train, whether you need full gym access and whether you should just focus on legs. They detail how to prioritise your S&C exercises around normal training and they also talk about how to get started with a S&C programme, including some easy to do moves.

Pav Bryan is joined by Nigel Mitchell, Spokes Diet & Nutrition Advisor, former Team Sky and current TeamEF nutritionist. Pav and Nigel discuss the finer points of fuelling your training and racing; taking practical and thoroughly tested techniques that the professionals use at the World Tour and placing it in a convenient package for you to get stuck into at home.Check this episode out if you want some simple to use tips on what to eat, types of ride fuel, and food prep.Remember to share this episode with your friends and don't forget to click subscribe so you don't miss future chats with top industry pros!

Pav Bryan is joined by Mental Fitness Coach Alan Heary for a live podcast event to discuss goal setting and how to pick yourself up after a tough event. Listen in at our first ever live event and get a look at what Alan does with his clients.

Pav Bryan is joined by Mark Beaumont, world record breaking ultra-endurance cyclist, adventurer, broadcaster, documentary maker and author. Mark holds the record for the fastest bicycle ride around the globe, 18,000 mile in less than 79 days. They discuss the 'Around the World in 80 Days' event, Mark's future, Penny Farthing racing and other shenanigans with Global Cycling Network (GCN) and event organising. Plus, find out how to plan your own epic adventure and how not to get frustrated with fundraising. 

Pav Bryan is joined by 24-hour world time trial champion and Race Across America soloist, Joe Lawhorn. They discuss Race Across America, his records and his work with Veterans. Find out exactly what training for long distance events is like and how Joe is trying to change the way America treats its Veterans. Link to donate to the VA Health Care System of Ohio: https://www.pay.gov/public/form/start/48003168

Pav Bryan is joined by Dean Stott, former SBS soldier, multiple record holder, fastest man to ride the PanAmerican Highway and general badass! They discuss Dean's experience going from riding around 25 miles to 14,000 miles, what the future holds and his advice for tackling and planning a big challenge.

Pav Bryan is joined by Caroline Stewart - Spokes Coach, Race Mechanic for Bianchi Dama and recently qualified UCI Directeur Sportif. Caroline talks about her experience as a women in cycling in her various roles and gives her top 5 gender neutral tips to start racing.

Pav Bryan is joined by Thomas Desonay - founder of Altitude Training Camps - to discuss everything to do with cycling training camps and how to pick a training camp that suits you.

Pav Bryan is joined by Dr. Vince Marcel from Infinity Bike Seat to talk about how a proper bike seat or saddle can revolutionise your cycling. From increasing power output and comfort, to reducing the chance of nasty issues downstairs, this podcast answers the question "should you experience any issues in your saddle region"...

Pav Bryan is joined by Chris Drush to discuss the attempt to set the World Record for the fastest cycle ride of America’s iconic Route 66 in 2018, plans for the future attempt and how cycling has improved their mental health. 

Pav Bryan is joined by Eric Min - CEO & Founder of Zwift - to discuss whether the future of cycling is indoors and the development of the Zwift Academy program.

Pav Bryan is joined by Helen Sharp from the InternationElles Cycling Team to discuss the disparity between Men's and Women's Cycling, the work that the InternationElles team are doing to achieve equality in professional cycling and Helen's experience of riding the Tour de France 2019 route one day ahead of the male riders.

Pav Bryan is joined by Andy Jackson - Spokes Coach & Bike Fitter - to discuss how to destroy your personal bests via bike fitting, part of the Be Faster episodes.

Pav Bryan is joined by Andy Blow - founder of Precision Hydration - to discuss how to individualise your hydration.

Pav Bryan is joined by Aitor Altuna - one of Spokes' coaches - to discuss the sustainability of a plant-based lifestyle for cyclists and other athletes.

Pav Bryan is joined by Will Newman - Spokes' Lifestyle & Wellness Advisor - to discuss all things Lifestyle & Wellness and introduce a series of episodes which will continue from here.

Pav Bryan returns to speak to Aitor Altuna, one of Spokes' coaches, about the Anaerobic Power Reserves model and how you can personalise yours to maximise your high intensity gains.

Pav Bryan is joined by Max Ruphy of Mavic to discuss his experience as a cycle mechanic for events including the Tour de France and Haute Route.

Pav Bryan is joined by Jess Childs, Nutritionist at Spokes and Will Newman, Lifestyle & Wellness Advisor to discuss your Gut Microbiome and how you can look after your gut health as an athlete.

Pav Bryan - Performance Director & Co-Founder of Spokes - introduces you to BeSpoked - the Cycling & Triathlon Training Podcast. Each week, Pav will be joined by special guests to discuss anything & everything to do with your training needs as a cyclist or triathlete.