Under the Sun

Coach Kaysee Armstrong is back on the podcast, and now as the Women's Assistant Coach at Lees-McRae College. I have had the distinct privilege of working alongside Kaysee for the past year, and we discuss her transition from being a professional cyclist to collegiate coach to soon a mom. She shares a lot of thoughts and stories about how her belief system has helped her grow as a person, and how playing it safe within your comfort zone does not lead to growth. We dive deep into the mental and emotional side of our identities as people, and how the coach-athlete relationship requires trust and communication. I am hopeful you will appreciate this discussion and it will help you grow as a person as well. Enjoy, and if you like what you hear, please share it with a friend!

Ian is back for his third time on the podcast to discuss his experience healing from Lyme Disease, Bell's Palsy, and what his plans are moving forward after graduation. Ian and I have always found it easy to talk about a wide variety of subjects. In this longer episode we openly discuss our ideas and behaviors we believe have and are helping us to not only do what we enjoy, but do it better than we did before. Ian has always had a strong interest in biology and wellness, and he always comes up with interesting scientific research. He has plans to work in the Optometry field in order to help others live healthier lives, and I have no doubt he will one day accomplish this goal. We hope you enjoy the discussion!

First podcast in 2025 is a reflection of why I started this podcast show back in June of 2019. Recent life events have reminded me the value of how our life stories can impact the lives of other people. Story telling is a powerful form of communication, and I am a firm believer our testimony can change lives.

Our lives in Western North Carolina were turned upside down by Hurricane Helene. In this episode Ian McDonald and I share stories of what it was like to live through. This is Ian's second visit to the podcast, his first being #92 with Lanier Ash earlier this year. When the hurricane hit the High Country, Ian was on campus at Lees-McRae College and I was on top of Beech Mountain, about a 1500' elevation difference. We share what it felt and looked like, and the aftermath of destruction it left behind. Our conversation scratches the surface of stories shared about our Helene experience. We will be coping and dealing with its effects for years to come. Hope you enjoy!

A lot of life has happened in 2024 and in the past few months with Hurricane Helene hitting home. A short episode to lay the groundwork for some upcoming episodes about the hurricane and other significant moments in life. Time to get back in whack!

Liam Flanagan is a professional cyclist racing for Team Skyline-Cadence at the UCI Continental level, and shares insight and stories into what he has been up to since our last sit down in early 2023. Liam lost confidence through a crash, rebounded and overcame it, and is now improving upon his process along the way to a future podium. We discuss his struggles, his successes, good sportsmanship, and what it looks like to be a good teammate. This is a longer episode, but Liam does a great job at making the conversation worthwhile. We hope you enjoy it, and if so, share it with a friend! Follow Liam and his team: Liam's Instagram: https://www.instagram.com/liamflanagan27/ Liam's Strava: https://www.strava.com/pros/1130255 Team Skyline-Cadence: https://www.instagram.com/teamskyline_cadence/

Lanier Ash and Ian McDonald are seniors on the Lees-McRae cycling team. We sat down to discuss their views on their future ahead, and how anxiousness and misguided perceptions have affected their outlook. This conversation stems from a previous chat we had during a road trip. I shared with them what life was like in the 80s and 90s, and they were curious to experience it for themselves. Young people today are bombarded with media, which is making deep impressions, and it is leading to very unhealthy outcomes. Lanier and Ian have sensed this, and are taking measures to turn it around. If you're Gen X like me, you will smile and scream “yes!,” and if you're of the current generation you will likely be intrigued. Hopefully you'll become encouraged to take action to combat the problems facing everyone!

Collegiate cycling is full of aspiring athletes who are striving to reach the next level. In this episode we speak with Josh Foley, a fierce competitor for the Lees-McRae College cycling team, and someone who has risen the ranks in collegiate to performing in the biggest races in the US. We discuss his physical development, mental development, and what the process has been like for the past four years. No matter where you are on your developmental timeline, you can learn from Josh's insight and experience. Enjoy! Follow Josh on Socials: Instagram - https://www.instagram.com/josh_foley15/ Strava - https://www.strava.com/athletes/7477562 Under the Sun Instagram - https://www.instagram.com/under_the_sun_podcast/

Kicking off 2024 better than how we ended 2023! I share my experience in Spain along with reflections and intentions coming into the new year. I am reclaiming my time and will be focused on the meaningful. I share some thoughts and ideas on how to do this, and what happens to your well being if you do. Chin up. Lock in. Have faith. Cycle Sierra Nevada: https://www.sierranevada.cc/ Instagram: https://www.instagram.com/cyclesierranevada/ Coach Tim Hall: https://www.coachtimhall.com/ Instagram: https://www.instagram.com/coachtimhall/ Under the Sun: https://www.instagram.com/under_the_sun_podcast/

What does it take to make progress and win towards the vision you are striving to achieve? I share five key steps on the way to winning, and if done right, the progress and momentum you build is very rewarding! Listen up and focus on these simple steps, and remember - you don't have to win to win!

I tried to tap out early in this episode, but it took a little longer to share the ideas than I anticipated. Feeling like a million bucks is an old expression, and it requires a lot of help. I share my formula as to how to feel like a million, and the tangible ingredients it takes to feel it. I include updates on what I have been up to, how my coaching career unfolded initially, and how my thinking evolved about how to get better to win. I'd love to hear your thoughts and how these ideas helped you! Email - cthperformance@gmail.com Website - www.coachtimhall.com

In this episode I share a personal story of taking a small step, and how taking small steps leads to achieving the dreams we imagine. This idea continues to build on the past three episodes (#84-86), and how by taking small steps takes us from the "in-between" to where we want to go. I am sure you can relate the feeling of intimidation or impossibility, but the good news is we can all do something about that - take the small steps! I hope you enjoy.

We are starting a HOT STREAK here at Under the Sun, two episodes in one week! Today I discuss a concept about guarding the gate leading into your mind. We get to decide who and what enters our gate, it is a choice. I was reminded of this choice by Marcus Aurelius and an entry in his journal called Meditations. I share 5 points to consider and focus on to guard your gate, and share a personal story from college that helped me become a better guard. Plus, a crazy radical idea that I'd love to hear your thoughts about! Hope you enjoy.

This episode is a follow up on #84 about resistance. We take it a step further to plant a seed, the idea of passing the test. Our resolve and commitment is tested numerous times throughout each day. How we respond not only determines where we end up in life, but affects the lives of those around us. We must be willing to break through the resistance to first take the test in order to pass the test. There is no failure, or even success, only trying and growing and learning. Listen and enjoy!

Today I won the battle with my inner voice and recorded my thoughts about a book I finished reading recently. My summer reading has been fantastic for my inner creativity, and the book The War of Art by Steven Pressfield has been a great contribution. I am an avid reader, and Pressfield's book was well worth my time. I highly recommend it, especially if you are a creative type. All good things in life are the result of taking action, and this is one way for me to create more good for myself. I promise to be back soon, enjoy!

We kick off 2023 with Liam Flanagan of the Kelly Benefits Strategies Cycling team. Liam is the reigning U23 Criterium National Champion in the US, and a recent graduate of the Lees-McRae College Cycling Team where he was a bronze medalist in the criterium as well. He shares his story of development over the past four years, and the obstacles and adversity he has overcome to become a National Champion. Liam's story is one everyone can relate to and benefit from, and his experience and insight can help athletes in any sport at every level. We believe you will enjoy the conversation! Follow Liam - https://www.instagram.com/liamflanagan27/ Follow Kelly Benefits - https://www.instagram.com/kbs_elite/ Follow Under the Sun - https://www.instagram.com/under_the_sun_podcast/ Follow Coach Tim Hall - https://www.instagram.com/coachtimhall/ Website - https://www.coachtimhall.com/

We are still here! As 2022 is coming to a close, I wanted to share some final thoughts on the past year before moving into 2023. My 2022 was filled with the extremes - of adverse trauma and multiple moments of incredible joy! I share a story about my Christmas day reading and how it is helping me through my annual reflection process. Jesus' words in the book of Matthew are instrumental to offer perspective on how we should strive to do good deeds. Hope you enjoy!

Our latest episode is with pedaling Pastor Tee Gatewood of Arbor Dale Presbyterian Church in Banner Elk, North Carolina. Tee shares his thoughts on the power of prayer, its importance, how to do it, and how it helps shape our character. We also discuss the value of sharing testimony and storytelling, and end it with a couple of fun bonus questions. This episode is of benefit to believers and non-believers! Follow Tee and his Church Arbor Dale Presbyterian - https://www.arbordalechurch.org/ Tee - https://www.instagram.com/pastor.tee/ Lectio 365 - https://www.24-7prayer.com/resource/lectio-365/ Eugene Peterson "Answering God" - https://bit.ly/3uPOX1H

This episode is a recap with Maria Doering and her experience at the Unbound Gravel 100 mile race. Her race day did not go as she planned, but it was filled with great stories nonetheless. Maria's experience is a great lesson in how life has a way of giving us what we need, and not giving us what we wanted. If you want to hear from someone who has a knack of rising above and making the most of a frustrating situation, then listen to Maria tell you about her Unbound story! Follow Maria - https://www.instagram.com/maria_doering/ Follow Coach Tim Hall Instagram - https://www.instagram.com/coachtimhall/ Twitter - https://twitter.com/CoachTimHall Strava - https://www.strava.com/athletes/188456 Website - https://www.coachtimhall.com

This episode is with Marjie Bemis, an up-and-coming cyclist across multiple disciplines. Marjie races professional on the road and gravel for CWA Racing while also racing collegiate at Milligan University in track, MTB, CX, and road. She just finished the Unbound 100 gravel race and finished 2nd in the pro women, and has some good stories from that wild experience. Marjie also shares what clicked in high school to help her breakthrough, what she likes about stage racing, and Milligan's team accomplishments at collegiate road nationals. We also get into her relationship with her older sister Madeline, and how her faith has played a big role in her life. Follow Marjie: Instagram - https://www.instagram.com/marjie_bemis/ Strava - https://www.strava.com/athletes/3894345 Follow Coach Tim Hall Instagram - https://www.instagram.com/coachtimhall/ Strava - https://www.strava.com/athletes/188456 Twitter - https://twitter.com/CoachTimHall

This episode is with Maria Doering of the Bissell-ABG-Giant and Lees-McRae College cycling teams. Maria is an accomplished MTB racer who hails from Germany, and for 2022 has entered the gravel racing world. She shares her stories from MidSouth, Barry-Roubaix (won U23), the Rule of 3 (top 10), and her upcoming 100 mile race at Unbound Gravel in Kansas. Maria talks about the process she has been through this season, what she has learned, and how she hopes to capitalize on these experiences in the future. She also shares how the passing of Moriah Wilson has affected her, and how Moriah inspired her to push herself in the sport. Maria has a unique perspective and positive outlook, so we hope you appreciate hearing her stories as an up-and-coming cyclist. Follow Maria: Instagram - https://www.instagram.com/maria_doering/ Gravel Team - https://www.instagram.com/bissell_abg_giant/ College Team - https://www.instagram.com/lmccyclingteam/ Follow Coach Tim Hall: Instagram - https://www.instagram.com/coachtimhall/

This episode is with my friend Brian Toone, best described as a bicycle racer, professor, adventurist, and ultra-endurance cycling competitor; not to mention father and husband! Brian and I personally go back into the early 2000s, but we take his story from the 80s all the way up to today. He is a professor at Samford University by way of Clemson and UC-Davis, and was an OG of collegiate cycling in the early 90s. After a highly successful racing career at the Pro/1 level, Brian turned his attention to ultra racing and riding, which is likely where you have heard of him the most. He finished 7th in RAAM in 2015, and then capitalized on those harsh lessons to finish 3rd in 2017. Along the way he has encountered quite a bit of adversity, having been hit by a motor vehicle several times, but each time his love for the bicycle continues even stronger. Brian shares many ideas, experiences, and his research along his journey. This is a long episode, but well worth absorbing and digesting because Brian provides some amazing insight. Enjoy! - - Follow Brian: Strava - https://www.strava.com/athletes/2919 Blog - https://toonecycling.com/ Instagram - https://www.instagram.com/kartoone76/ Samford - https://www.samford.edu/arts-and-sciences/directory/Toone-Brian-R Palmares - https://toonecycling.com/palmares/ Follow Under the Sun Instagram - https://www.instagram.com/under_the_sun_podcast/ Coach Hall - https://www.instagram.com/coachtimhall/

Today we dive deep into the world of BMX racing and psychology with Dr. Jason Richardson. He is the 1994 BMX World Champion, 2007 Pan-American Gold medal winner, and current sport and mental skills psychologist working with Olympians and business executives. His story is one of a clear and constant pursuit of challenges which have made him who he is today. There are many wonderful takeaways from today's show, and below is a glimpse of what we discuss. Enjoy! Intro from Coach Tim Hall First bike race and how it went down How BMX took off in his childhood and process through the ranks Brotherly competition and arriving at 16 years old Attracting and securing sponsorships as a high school kid Best summer ever touring as an elite amateur and magazine covers Balancing college with racing as his top priority Winning BMX worlds in Michigan as the youngest rider Won worlds, and lost worlds on same day What changed after winning worlds Becoming John Tomac's teammate The coolness of a paycheck to race Flipping houses leads to self-sponsorship A broken leg challenge leads to a Pan-American Gold Medal The why behind education and the business of life Jason's answer to “What do you do?” Why utilize a psychologist? Being the “fly on the wall” What are the emerging keys for 2022 and beyond? Direction and helping people define their North star Quality, Meaning, and life-giving Fun On becoming a two-time author First book on belief systems More. Better. Happier. A letter to his kids What he hasn't done yet, but wants to do in the future Giving it away to enjoy the freedom we all want Follow Dr. Jason: Instagram - https://www.instagram.com/realdrjrich/ Website - https://www.drjasonrichardson.com/ New Book - https://www.drjasonrichardson.com/mbhcomingsoon Follow Under the Sun and Coach Tim Hall Coach - https://www.instagram.com/coachtimhall/ Podcast - https://www.instagram.com/under_the_sun_podcast/

Erica Zaveta has been a force in collegiate and professional MTB, Road, and Cyclocross racing for over a decade. Erica will be competing for Team USA at Cyclocross Worlds in Arkansas after having a great season racing for The Pony Shop p/b KPMG . She shares her story from a young age to collegiate to gaining experience on and off-road to reach this point in her professional career. Erica shares stories about her teammates, mentors, on belonging, making progress, helping others, identity, and giving yourself the chance to either blow up or win the race. We end the show by talking about Carla Swart and what can help elevate collegiate cycling. Erica has been someone we have known and admired since her collegiate racing days, and you will understand why after hearing her stories. Enjoy! Watch Carla Swart: YouTube - https://youtu.be/bzTLUJdUWDw Follow Erica on social media: Instagram - https://www.instagram.com/ericazaveta/ Coaching - https://www.cycle-smart.com/erica-zaveta Follow Under the Sun: Instagram - https://www.instagram.com/under_the_sun_podcast/ Facebook - https://www.facebook.com/search/top?q=under%20the%20sun Follow Coach Tim Hall: Instagram - https://www.instagram.com/coachtimhall/

This episode is with Zach Gregg of the Project Echelon Pro Cycling Team, and the 2021 Elite Time Trial National Champion. Zach is our co-host of the Art and Science of Coaching, but this show is all about him personally. He shares his lessons learned from 2021 and what is ahead for him in 2022. We talk about winning nationals by 2 seconds, his European race experience, overcoming slumps, and how he is adapting to living and training at altitude in Boulder, C0. Follow Zach on Socials: Instagram - https://www.instagram.com/zachgregg3/ Strava - https://www.strava.com/athletes/10545958 Follow Under the Sun: Instagram - https://www.instagram.com/under_the_sun_podcast/ Follow Coach Tim Hall Instagram - https://www.instagram.com/coachtimhall/ Twitter - https://twitter.com/CoachTimHall

Ben and I cover a lot of ground in this episode. He is ramping up for a big 2022 as a performance coach with Team BikeExchange-Jayco at the World Tour level. We talk about the importance of relationships, getting back to fundamentals, and more importantly, the philosophical side of what the bicycle means to all our lives. I hope you enjoy this episode because we both open up a bit more than we usually do on a personal level. Photo Credit: Team BikeExchange-Jayco Follow Ben Day: Instagram - https://www.instagram.com/benjaminday78/ Sailboat IG - https://www.instagram.com/svbaraka/ Team BikeExchange-Jayco -https://www.instagram.com/greenedgecycling/

Kicking off 2022 with Matt Zimmer, pro road racer with Team Project Echelon. Matt shares stories from 2021 and how he and the team grew, and how those experiences will translate into success for 2022. We discuss his coffee game, juggling the pro life while also working a real job, and the discipline necessary to do what it takes to be successful. We break down how to love practice and preparation in order to enjoy playing, and then how to cope with failure in such a demanding sport.

To wrap up 2021 we talk with Whitney Stanbrough, who I have dubbed as Mr. Century. Whitney is accomplishing the unimaginable on a consistent basis - riding over 100 century rides every year for the past four years! We discuss his progression in the sport, and how he evolved into knocking out 2 to 3 century rides every week without fail. He also shares his nutrition and recovery, and what the bike has meant to him in his life. Whitney's life is a great example of what is possible Under the Sun. Follow Whitney: Instagram - https://www.instagram.com/whitywhit/ Strava - https://www.strava.com/athletes/1326278?oq=whit Follow Coach Tim Hall: Instagram - https://www.instagram.com/coachtimhall/ Strava - https://www.strava.com/athletes/188456 Twitter - https://twitter.com/CoachTimHall Follow Under the Sun: Instagram - https://www.instagram.com/under_the_sun_podcast/

A short episode about being awestruck and inspired as we wrap up 2021 and go into 2022 with ambition, goals, and dreams. I share the story of being awestruck on a recent gravel ride, and how I believe this sensation is something we must cultivate more in the year ahead.

In this episode Coach Tim Hall and Coach Zach Gregg discuss the process of taking time off the bike to rest and recover ahead of the next season. The coaches discuss how rest will help you have growth and breakthroughs in order to build back better next season. They also give their thoughts on how strength training in the gym can help you improve as a cyclist. *0:00 - Intro and what we've been up to *5:00 - comparison of Boulder, Austin & Tucson *10:00 - taking that off-season break *11:50 - Zach's off-season break process *15:00 - importance of mental, emotional, and habits during the break *17:00 - how long to take the break *20:00 - picking a date to kick off the training plan *23:00 - how extra time off can help you *25:30 - physiological changes that occur during rest *31:45 - the best process to starting back riding *34:45 - other things to think about and do during the break *37:45 - importance of having other outlets in life *42:30 - introduction and importance of strength training *45:50 - importance of muscular/skeletal balance *47:45 - how gym work can improve confidence *50:20 - fatigue resistance and gas in the tank *54:00 - on being wasted after training

This episode is with Sean Gardner of CS Velo, perhaps best known as the first rider to complete an Everesting challenge in under 7 hours. Sean shares how he got talked into racing bicycles while in college, and how that's led to him racing at the highest level in the US. He shares insight into the changes he made from his first Everest attempt to the second one leading to breaking 7 hours. Plus, he discusses the experiences of support he's had on various teams he has raced for, among other interesting topics. Most recently Sean won the first ever Gran Fondo National Championship in Asheville, NC. I believe you will enjoy the insight and discussion! *0:00 – Intro and how Sean got into the sport of cycling *4:00 – Sean's first bicycle race *7:00 – impact of collegiate cycling at Virginia Tech *9:40 – excitement of collegiate national championship *14:20 – impact on motivation because of collegiate nationals *17:00 – development and breakthroughs after graduating college *20:00 – experience racing for Gateway-Harley team *25:40 – the mission of the CS Velo Team *28:10 – CS Velo experience and his specialty in the sport *30:50 – Sean's sub-7 hour record breaking Everesting experience *38:10 – dealing with the media response to breaking the record *41:00 – seeing the record broken by an Irishman six months later *45:30 – Sean's biggest takeaway from breaking the Everest record *46:40 – the importance of mindset and reaching higher *48:10 – winning the 2021 Gran Fondo National Championship in Asheville *53:00 – unique experience and fun to be had at a gran fondo *55:10 – winning the Beech Mountain KOM over Matt Zimmer Follow Sean Strava - https://www.strava.com/pros/1780717 Instagram - https://www.instagram.com/sean_the_gardner/ CS Velo on IG - https://www.instagram.com/csveloracing/ Everesting record story - https://cyclingtips.com/2020/10/new-everesting-world-record-set-under-7-hours-by-sean-gardner/ Record is broken - https://cyclingtips.com/2021/03/ronan-mc-laughlin-has-smashed-the-everesting-record-in-6-hours-40-minutes/ Under the Sun on IG - https://www.instagram.com/under_the_sun_podcast/

This episode is all about downhill mountain bike racing with PJ Noto, the Bike Park Manager of the Sugar Mountain Bike Park. PJ was the assistant coach at Lees-McRae College for six years before developing a downhill bike park in the High Country at Sugar Mountain, NC. He shares the story about his growth in the sport as coach, then bike park developer, to now a race promoter in conjunction with Downhill Southeast, the premier gravity race series in the Southeast. The finals of the race series are on July 31-August 1st on Sugar Mountain, and PJ shares what the courses are like and what big names will be racing. The discussion also includes stories PJ and I have experienced during our years together in collegiate cycling, especially epic travel stories of breaking down all across the country. Hopefully this episode encourages you to visit Sugar Mountain and maybe hop on a downhill bike for a run down the mountain! Follow PJ Noto Instagram: https://www.instagram.com/pj.noto/ Follow Sugar Mountain Bike Park Instagram: https://www.instagram.com/sugarmtnbikepark/ Website: http://www.skisugar.com/bikepark/#park Downhill Southeast Website: https://downhillsoutheast.com/ Instagram: https://www.instagram.com/downhillsoutheast/

Our final wrap up show about Unbound Gravel is with David Kahn, who is finally back in the US after a trip to Europe for the Enduro World Series. David shares what it was like for him from the start in downtown Emporia until things deteriorated up to checkpoint #2 at mile 156. Andrew Sparks rejoins the show to share what he saw from David and I as we were zombified from the physical and mental battle. We all share final thoughts about doing it again in 2022, plus what changes we would make to our equipment, our strategy, and our mindset IF we get the opportunity again. We hope you enjoy the stories! Please share this episode with a friend who you believe would benefit from our experience, as this would help us grow our audience. Also, like and follow the Under the Sun podcast on your favorite platform, and leave a review letting us know what you think about the show. Reviews help us grow the audience and increase our reach and awareness. Thank you for listening! Send us questions and comments via DM on Instagram or email us at cthperformance@gmail.com Follow us on Instagram: Podcast - https://www.instagram.com/unboundgravel/ David Kahn - https://www.instagram.com/david_kahn13/ Andrew Sparks - https://www.instagram.com/andrew_sparkie/

Coach Zach Gregg and Coach Tim Hall breakdown and discuss 6 important fundamentals to the time trial discipline. These 6 fundamentals can be applied across multiple disciplines in the sport of cycling, not just road racing. So whether you are a MTB or CX, Road or Track competitor, some or all of these fundamentals can be applied. Coach Gregg is a time trial specialist for Team Project Echelon. He placed 10th in the 2021 US Pro National Time Trial Championship in Knoxville, and a week later won the 2021 Elite National Time Trial Championship in Florida. There is a lot of info packed into this episode, and can be utilized by any competitor in the sport. Listen and level up! *0:00 - Time Trial intro *3:40 - Zach's attraction to time trialing *6:45 - Fundamental #1 is Ability *7:45 - importance of pacing *10:10 - ability to carry speed *12:40 - Fundamental #2 is Mindset *19:00 - Strava is time trialing *20:30 - Fundamental #3 is Equipment *24:40 - speed impact from position on the bike *25:50 - steps to take to improve equipment *27:50 - aerodynamic considerations to focus on* *30:15 - position maintenance *34:40 - video tricks & eyeball wind tunnel from Zach *40:00 - Fundamental #4 is Training *41:25 - Zach's training prep for Nationals *44:40 - frequency & workouts on the TT bike *50:00 - flexibility and core importance for TT *52:30 - stressing all energy systems as courses vary *53:50 - examples of intervals to perform *57:40 - training to the demands of the event *1:00:10 - Fundamental #5 is Competition (Racing) *1:03:45 - view TT races differently than other types *1:05:45 - dialing in your race day routine *1:09:20 - Fundamental #6 is Experience *1:11:35 - accelerate growth from mentors *1:13:50 - Zach shares his Pro TT and Elite Nationals experience *1:16:00 - Knoxville TT experience for 10th at US Pro TT *1:22:20 - takeaways from the Pro TT to improve upon *1:25:20 - from underdog to favorite at Elite Nationals in Florida *1:27:15 - champions ride their plan *1:28:15 - winning nationals by just 2 seconds *1:32:20 - do not "half ass" it, go full gas, watch what happens

We catch up with Matt Zimmer of Project Echelon Pro Cycling after the US Professional National Championship in Knoxville. Matt competed in the Time Trial and Road Race, and he shares what that buildup and race experience was like for him and his team. We also discuss his racing plans for the remainder of 2021, which includes a stint in Europe. P:lus, we get his podium prediction for the Tour de France. Sit back and enjoy the stories! Photo Credit: Snowy Mountain Photoo

Unbound Gravel has come and gone, and in this episode we begin to share the experience and memories of Andrew Sparks and Coach Tim Hall. We breakdown our thoughts from the start line to moments of despair, realizing crossing the finish line isn't a possibility on the day. From crashes to flats to mechanicals to nutrition/hydration issues and everything in between, we break it down. We will record another episode with David Kahn to share his stories, and pull it all together for a final wrap. The fullness of Unbound cannot be contained with just one conversation, so we hope you enjoy this and subsequent discussions about this amazing gravel race in Kansas.

We are in Emporia, Kansas, for the Unbound Gravel 200 mile race, and we speak with Andrew Sparks and David Kahn about the buildup to the 2021 event. Andrew and David share stories about how we all got to this point, the lessons we've learned, and what we hope to gain from this unique experience. CX Hairs Preview Women - https://cxhairs.substack.com/p/20-women-belt-buckle-hopefuls-to?r=1evme CX Hairs Preview Men - https://cxhairs.substack.com/p/34-men-belt-buckle-hopefuls-to-watch

The upgrade process is a key element to the lifeblood of competitive cycling. Everyone begins as a Category 5, but Category 4 all the way to Category 1 or professional is possible through improved skills and superior results. In this discussion, Coach Tim and Coach Zach discuss the ins and outs of the upgrade process. *0:00 - intro into the discussion of Upgrades *9:00 - why upgrade categories? *14:30 - race the race, don't race for points *19:00 - the value of quality race experiences *25:30 - how state and regional points series help *31:30 - how a coach can be helpful to upgrading *38:00 - when is the best time to upgrade? *45:00 - benchmarks to have breakthroughs *53:30 - moments when you should downgrade *1:00:00 - juniors USAC Upgrade Policies: https://usacycling.org/about-us/governance/policy-viii USAC Upgrade Info: https://usacycling.org/resources/upgrades photo credit: USA Cycling website

Today I am drawing the line. In this episode I tell a story about a recent 8 hour training ride, and how the ride was partially inspired by the story of Marcus Luttrell. There is no comparing a selfish bicycle ride to a life and death situation while serving your country, but Luttrell's story has always inspired me due to the harrowing details. We can all learn from Marcus' story and apply his never give up mentality. Draw your line, get there, and then draw another line. You will amaze yourself at how far you can go, one line at a time.

In this episode Coach Tim Hall and Coach Zach Gregg breakdown two big topics: 1) why performance testing is important, and how to approach it mentally, and 2) the value of early season races, what to focus on in them, and the mindset required to grow from them. *0:00 - intro into the talking points *3:00 - why is performance testing important *10:45 - how to use the test data effectively *14:40 - how training zones help the athlete *20:20 - top tips on how to mentally approach a test *31:00 - accept the benchmark and trust the process *33:00 - Zach shares his recent FTP test experience on Roan Mountain *38:40 - how early season races help an athlete *43:40 - things to think about as you are racing early season *49:00 - what not to focus on: points and placing *53:50 - Zach's recent race experience and what he learned *59:00 - a mistake a coach can help athletes overcome after an early race *1:05:00 - talking with the competition or teammates to accelerate learning *1:09:20 - accountability and accepting constructive criticism *1:12:20 - upcoming topic of Mindset and Decision Making

Our guest is Emily Shields-Werner, a Registered Dietician and Sports Nutritionist, and previous guest from episode #44 where she discussed her story as an athlete. In this episode we discuss all things nutrition, its important to endurance sports performance, and how to have a balanced and healthy relationship with food. Emily is also a 3x collegiate national champion and professional cyclocross racer. Questions and topics discussed: *0:00 - Zach's relationship to food *3:30 - intro and background to Emily Shields-Werner *6:00 - steps taken with a new nutritional client *9:20 - how to combat the pandemic *11:30 - apps, tools, and services to help manage your diet *16:40 - why getting blood work done is good to do *20:00 - what are the best sources of iron *22:00 - third party verification of supplements, USP or NSF *24:30 - how to determine and achieve your ideal weight *34:15 - what vegetarians and vegans should consider *38:00 - peanut butter, almond butter, hydrogenated oil *41:00 - should athletes take supplements & what to take *46:50 - women specific considerations *51:00 - masters athlete considerations for 40/50/60 year olds *55:00 - what are common foods to stop consuming *1:02:00 - what is best for recovery after hard training/racing *1:04:40 - why fat is necessary and good for you *1:07:00 - how to incorporate sweets into your diet *1:10:00 - what habits actually work for Emily and Kerry *1:14:00 - how to increase awareness and knowledge to manage your diet Website: https://emilywernersportsnutrition.com Instagram: https://www.instagram.com/emily.shields.werner Email: emilywernerRDN @gmail com Favorite app: https://www.recoveryrecord.com/ Concussion care: http://braincare.center/shop/ Recommended supplement companies: https://www.pureencapsulations.com https://www.integrativepro.com https://www.thorne.com

Our guest is Coach Zach Nehr, a professional cyclist, coach, and writer. Zach is on the Project Echelon Pro Cycling Team, writes for Velonews, was the DS of Team USA Esports World Championships, and has become a cycling coach since graduating from Marian University where he earned a national championship jersey. *0:00 - opening remarks *3:45 - Zach's first bike race and "thrill of the speed" *7:25 - winning collegiate nationals and what collegiate cycling meant to Zach *13:00 - mental approach to overcoming surgery and winning nationals *17:30 - progression from collegiate to writer to pro cycling to coach *23:00 - eye opening experience at Pro Nationals, benchmars *26:20 - finding time for coaching *29:30 - how Zach entered Virtual Racing *34:30 - racing indoor virtual leagues and differences between them *39:40 - directing Team USA at Virtual Worlds *48:40 - future of virtual and Zwift vs RGT *54:00 - difference of racing real world vs the game of virtual *58:20 - periodization and progression for virtual racers *1:03:00 - writing power analysis breakdowns for Velonews *1:11:00 - applying the science towards the art of coaching Website: http://zachnehr.com/ Instagram Athlete: https://www.instagram.com/zachnehr/ Instagram Coach: https://www.instagram.com/znehrcoaching/ LinkedIn: https://www.linkedin.com/in/zach-nehr-9aa56b130/ Facebook Athlete: https://www.facebook.com/zach.nehr/ Facebook Coach: https://www.facebook.com/znehrcoaching Twitter: https://twitter.com/zachnehr Strava: https://www.strava.com/athletes/2722597 YouTube: https://www.youtube.com/channel/UC2veHmuIw-JiXR79zwI-P6w

Our guest is Coach Todd Nordmeyer of Endeavor Performance in Nashville, Tennessee. Todd has been a Level 1 USA Cycling certified coach for nearly 20 years, and a certified Retul bike fitter for over 10 years. In this episode we discuss the following: *2:45 - Intro to Todd Nordmeyer *5:40 - what is Endeavor Performance *9:30 - Todd's first bike race in Louisville *16:45 - why Todd chose the Retul fit system *21:40 - what other fit systems exist *26:00 - three key benefits from a professional bike fit *30:35 - most common correction: why your saddle is priority #1 *36:20 - the process of a Retul bike fit *46:00 - most common adjustments made *48:45 - the Retul sizing cycle tool to help you buy a new bike *55:20 - crank arm length considerations *58:00 - considerations for sprinters and climbers *1:04:20 - foot and cleat position *1:08:50 - things to tinker with, saddle and shoes *1:19:20 - the future of fitting & new technologies on the horizon: Leomo, Stac, 3-D printing & Virtual Endeavor Performance: http://endeavorperformance.com/ Instagram: https://www.instagram.com/EndeavorPerformance/ Facebook: https://www.facebook.com/EndeavorPerformance Retul: https://www.retul.com/

In this episode Coach Tim Hall and Coach Zach Gregg discuss two different topics: 1) what to do when you are sick, and 2) our first bike races and what racing has taught us. This topic of illness is one we cover with our athletes on a regular basis, and there are some general principles to follow to help you recover in order to resume training. We share the right decisions to make when you are feeling sick or suffering from various symptoms negatively affecting your health. The show ends with both coaches sharing stories about their first bicycle race, what they have learned since, and how that experience excited them to keep going. This episode's timeline of topics: *3:00 - feedback from listeners and constructive criticism *6:00 - what should you do if you are sick? *7:00 - is it above or below your neck? *10:20 - how to describe it and communicate it to your coach *15:00 - the big three symptoms and keys to help improve recovery *22:00 - when to resume training, when to see a doctor *28:45 - summation of advice *33:00 - Zach's story on starting to ride on the MTB *36:00 - Zach's first road race in Virginia *44:20 - lasting friendships from your first race *48:30 - why Zach enjoys bike racing *53:00 - Tim's first bike race in Tennessee *58:00 - coping with failure in sports and cycling *1:02:30 - you don't have to win to win Photo: Zach Gregg competing in his first road race. YouTube channel: https://www.youtube.com/channel/UCEOrD_hgKB5lY3VaZKdzd4Q Instagram: https://www.instagram.com/under_the_sun_podcast/ Facebook: https://www.facebook.com/UndertheSunwithCoachTimHall

In this episode of The Art & Science of Coaching, we interview Heath Dotson of HD Coaching out of Asheville, NC. Heath is a full-time coach with expertise in aerodynamics and wind tunnel testing, plus has over 30 years experience as a bicycle racer. In this episode we discuss the following: *2:00 - intro to Heath's background starting in the late '80s *6:45 - start in racing triathlon ending in Kona *10:00 - pivoting back to cycling *19:00 - how aerodynamics became his focus *23:00 - why is aerodynamics important? *30:00 - early experiences with aerodynamics on the track *35:00 - wind tunnel time *38:00 - takeaways from Aero Camp *45:00 - the fastest gear and body composition differences *48:00 - CdA and equipment combination suggestions *53:30 - "Chung Method" and other field tests outside of a wind tunnel *1:00:00 - Yaw angle aerodynamics *1:04:00 - what is more important - weight or aero, and benefit of narrow bars *1:11:00 - tips and modifications for a team time trial *1:17:25 - skinsuits and advice on aero practice *1:24:00 - aerodynamics is not just for time trials *1:33:00 - time trial events to grow the discipline and 2020 races *1:36:00 - how to use the next few months to improve your aero setup *1:43:30 - how to contact and follow Heath website - www.aerocamp.cc coaching - www.hdcoaching.net/ Instagram - @HDcoaching

Coach Zach Gregg and Coach Tim Hall discuss training focus for athletes going from the Base phase to Build phase. In this episode, the coaches discuss the following topics: *2:00 - training in Tuscon *6:00 - climbing Mt. Lemmon *10:00 - thinkings about the Build phase *14:00 - discipline in training *18:00 - Build phase workouts to do, tempo work *24:30 - the "New Cool" *28:00 - metrics to consider and improve on *43:00 - other workouts during Build, force work *46:00 - varying terrain of workouts *50:30 - on durability in cycling *55:00 - neuromuscular work *1:00:30 - arc of athlete development *1:08:00 - application to MTB and Road *1:11:00 - future episode discussion points YouTube version: https://youtu.be/dULBr9OE_JU Instagram: https://www.instagram.com/underthesun_coachtimhall/

Eric Hill is the Co-Founder and Director of the Project Echelon Cycling Team. The team's mission is to educate, equip, and empower veterans through physical activity within their communities. Eric's team has made the most of 2020 despite the pandemic setbacks, and are doing great work across the country through their mission. In this episode we discussed the following: 0:00 - The mission of Project Echelon and how it was founded 8:00 - How they served over 200 veterans in 2020 17:00 - Their future vision to serve veterans 21:00 - Pandemic impact to pivoting to virtual races on Zwift in 2020 30:00 - Creating the Echelon Racing League on the RGT platform 35:00 - Future outlook of virtual racing in 2021 and beyond 43;00 - Merging real life race calendar with virtual races 50:30 - 2021 team roster and ambitions for the season www.projectechelonracing.com Instagram: @ProjectEchelonRacing Facebook: @ProjectEchelonRacing www.echelonracingleague.com Instagram: @EchelonRacingLeague Facebook: @EchelonRacingLeague

The Art & Science of Coaching series welcomes Matt Zimmer of the Project Echelon Pro Cycling Team back to the show. Zimmer has been coaching athletes for a few years during his pro road cycling career, and shares his insight with stories to support the ideas we explore. In this episode, the coaches discuss the following topics: * 2:00 - What is the #1 thing someone can do without spending money to improve their training or recovery? * 32:00 - What to eat on the bike, how much, and why? * 1:17:00 - What advice and tips do you have to become a cycling coach?

Ben Day is back on Under the Sun to share his thoughts and stories of 2020 and what's ahead in 2021. Ben is a performance coach with the Mitchelton-Scott Pro Cycling Team, and a good friend of the podcast. In our 50th show we cover a lot of ground on the following topics: *Long form expression & consumption *Lockdown life in Girona, Spain *Humility in coaching *Definition of success *Recap of 2020 and early 2021 plans *Aerodynamics of Time Trial Testing *Coach role at team training camps *Measurements & metrics - Open mindedness *Creating space to suffer or be idle Instagram: https://www.instagram.com/underthesuncth/ YouTube: https://www.youtube.com/channel/UCEOrD_hgKB5lY3VaZKdzd4Q

In this intro show, Coach Zach Gregg joins Coach Tim Hall of the Lees-McRae Cycling Team share their intentions behind The Art & Science of Coaching. This collaboration will be an ongoing discussion at Under the Sun about how they blend the art and science of endurance sports coaching to help their athletes develop and perform at the highest level. In this first episode, the coaches discuss the following topics: Proper century ride preparation Value of strength training, and when plus why Whoop - sleep and recovery metrics Balance & self-care - personal wellness Why endurance and Zone 2 training is important You can watch this episode on YouTube here: https://youtu.be/aUN-t7tO_DA

The new year is just around the corner, and now is the time to plan for a successful 2021. In this episode, I liken our personal pursuits to that of farming. I offer some highlights of the process I hope you will find useful moving forward. The more specific we are in our vision, the better seeds we plant, and if we farm effectively we will enjoy a bountiful harvest. Listen up and enjoy!