Podcast appearances and mentions of allen lim

Chef Biju Thomas made a major impact on cycling when he co-founded Skratch Labs with his friend Allen Lim, but these days, you're most likely to find him cooking for cyclists at large events. For example, he was part of the squad that fueled the US cycling team at the Paris Olympics last summer. More recently, he was busy making several thousand meals at Sea Otter. Biju sat down with Payson in Bentonville to chat about the logistics of cooking for Olympic athletes from such different disciplines of the sport, why meal times were so important for the riders to grow as a team, and what it was like watching them win so many medals. He also answers some listener questions, talks about his favorite moment at Sea Otter, and explains why he has Kasia Niewiadoma's Little Sugar trophy on his windowsill.Watch episode 2 of Ride With Pace here: https://youtu.be/3rMbJDoCxeQ?si=-gZU8TtFSrBa46PZGet tickets for the premiere of 'Crossing New Zealand' here: https://www.eventbrite.com/e/crossing-new-zealand-film-premier-and-social-ride-tickets-1350916600919?aff=oddtdtcreatorInstagram: @withpacepodYouTube: Payson McElveen

This bonus episode is brought to you in collaboration with Skratch Labs, creators of hydration and fueling products designed for people who sweat on purpose.Whether you're training for your next ultra or just trying to feel more human after a hot yoga class, this episode is for you. Zoë sits down with exercise physiologist and Skratch Labs founder Dr. Allen Lim to talk about the science and soul of sports nutrition.This episode covers:Why GI distress happens—and how to avoid itHow to personalize your fueling strategy (yes, even if you're not “a serious athlete”)The surprising science behind salt, sweat, and hydrationAllen's “me-search” approach to product developmentWhat it really means to get better—and why progress matters more than perfectionThe emotional side of fueling, power-to-weight myths, and how nutrition can support identity, community, and joyWe promise: this is not just a long-form ad. It's a deep, honest conversation about taking care of yourself when you're asking your body to do hard things.Want to try Skratch for free?Use code YDSAMPLE at skratchlabs.com for a free Fuel Sample Pack, including singles of their Sport Drink Mix, Super High-Carb Sport Drink Mix, Energy Bar, and Energy Chew.

What if holding your breath could make you faster? Allen Lim thought so—until Floyd Landis showed where the real gains came from.→ Subscribe to the Cycling Science Digest → Join Team SEMIPRO

You spent hours pouring over Blister reviews, and you've found the perfect skis, bike, or snowboard. You're ready to go. But once you're outside and going … what are you doing to keep going? What are you eating and drinking? Are you eating and drinking? Should you be? What, when, and how much? What does the latest science have to say about all of this?To walk us through these questions and more, we're talking with the founder of Skratch Labs, Dr. Allen Lim. Allen is sharp, hilarious, and clearly driven to help people perform at their peak.RELATED LINKS:Blister Rec Shop: Powder Hound, AKBLISTER+ Get Yourself Covered: Blister Summit 2025 Join Us! Molly Armanino's FWT RunTOPICS & TIMES:BLISTER+ Member wins FWT Comp (1:47)Powder Hound, Alaska (3:05)Urinal Conversations at DIA (4:18)Origin Story of Scratch Labs (8:30)Code Brown & Magic Bird Poop (12:02)Year of Launch (20:19)Expanding Outside of Road Racing (22:18)Sports Nutrition: Current State of the Union (24:21)Scratch Labs' Company Focus (31:50)Energy Chews: When / How to Use (37:09)Fueling Up at the Ski Resort (41:26)Fueling Up in the Backcountry (43:46)Dr. Lim's Current Work? (49:23)Scratch Labs Cafe (52:23)CHECK OUT OUR OTHER PODCASTS:Blister CinematicCRAFTED Bikes & Big IdeasGEAR:30 Hosted on Acast. See acast.com/privacy for more information.

Skratch won our award for "Brand Of The Year" in 2024, and the main reason was because we respected their approach to playing the infinite game: making decisions rooted in long term stability. So many brands in their position would angle for acquisition and an exit strategy, but that is not on their radar. The discipline and vision that it takes to stay true to that ethos is evident in this conversation with co-founders Allen Lim and Ian MacGregor. Show Notes: Skratch: https://skratchlabs.com 2024 Year In Review (Blog): https://www.skratchlabs.com/blogs/life-skills/2024-year-in-review Vern Harnish - Scaling Up: https://amzn.to/4jN5VWq McGuckin Hardware: https://www.mcguckin.com/ Zingerman's Guide: https://amzn.to/4azJrnv The Infinite Game: https://amzn.to/42B52dq Christina Chase - MIT Sports Lab: https://sportslab.mit.edu/ Peter Kim - Applied Exercise Science: https://www.colorado.edu/iphy/research Skratch in Paris: https://www.youtube.com/watch?v=nyPGaQHvF6c Skratch Cafe: https://www.skratchlabs.com/pages/cafe Chef Biju Thomas: https://www.instagram.com/bijuthechef/ BPC: Brand, Product, Content Ian - Integrating Ski Areas: https://coloradosun.com/2024/11/26/nederland-vying-to-buy-eldora/ Allen - Bosch E-Bikes: https://www.bosch-ebike.com/us/ebikes Aaron - Gawx x Digital Spaghetti: https://www.youtube.com/watch?v=fDAqyQIaUPY Dylan - Aaron Rogers "Enigma": https://www.netflix.com/title/81757010 Join us on LinkedIn: https://www.linkedin.com/company/second-nature-media Meet us on Slack: https://www.launchpass.com/second-nature Follow us on Instagram: https://www.instagram.com/secondnature.media Subscribe to our newsletter: https://www.secondnature.media Subscribe to the YouTube channel: https://www.youtube.com/@secondnaturemedia

On this episode, Andrea is joined by a very special guest: Dr. Allen Lim, founder of Skratch Labs. Allen gives us a breakdown on everything nutrition and hydration for endurance athletes. How should you fuel before/during the run? How do you measure and apply your sweat rate to how you hydrate? What role does protein play in recovery? And much more! While working as a sport scientist and coach for a professional cycling team, Dr. Allen Lim started making his own training food and sports drinks from scratch for the cyclists because too many of the pre-packaged sports bars and drinks that were marketed or given to them were laden with artificial ingredients and literally making them sick to their stomach. Eventually, he started making a “secret drink mix” in his kitchen using a recipe with less sugar, more sodium, and no artificial sweeteners, flavors, or colors, with a simple and clean taste created by using real fruit. Soon, word of the "Secret Drink Mix" was spreading fast and it was clear that the demand for our all natural drink mixes extended far beyond cyclists or endurance athletes. To meet the growing demand, Allen put together a team of close friends and they decided to let the secret out by opening a little company in Boulder, Colorado called Skratch Labs. Head over to ⁠⁠⁠⁠⁠⁠Skratch⁠⁠⁠⁠⁠⁠'s website and save 20% on your first order with code DOCTORSOFRUNNING! Chapters 0:00 - Intro 5:05 - How Skratch's products have developed over time 13:48 - Would it be better for some to not eat if they're limited on time before their run? 17:26 - How to measure and apply your sweat rate to your nutrition 26:04 - What is glycogen? 31:22 - Why is protein important for endurance athletes? 36:50 - What happens physiologically when you "bonk"? 40:42 - Wrap-up --- Support this podcast: https://podcasters.spotify.com/pod/show/doctors-of-running/support

We have a rerun this week; Robot is in Wales. We have a new tandem episode coming soon. This week we have our first tandem episode in, well, forever. Last summer Skratch Labs released a new product, Superfuel, that is a high-calorie drink for endurance athletes. It's a drink mix built on a fundamentally different […]

As co-founder of SkratchLabs and co-author of the FeedZone cookbooks, Chef Biju Thomas has played a major role in how cyclists fuel themselves. He and his family emigrated from a rural part of Southern India to Colorado when he was 10. As a teenager, he fell in love with cycling right around the time he started working in restaurants, and dreamed of combining his two passions. Decades later, he's done just that, cooking for top cyclists, authoring cookbooks that have changed the way the cycling industry thinks about fueling, and starring in his own TV show for Outside. Payson caught up with Biju in Bentonville earlier this month to talk about moving to the U.S. as a kid, falling in love with cycling after the 1984 L.A. Olympics, and finding a kindred spirit in future business partner Allen Lim. You can follow Biju at @bijuthechef on Instagram or find out more about his latest projects at chefbiju.com.Instagram: @theadventurestacheYouTube: Payson McElveen

In todays episode Anthony sits down with Dr Allen Lim. Dr Allen has been one of the key actors in helping cycling emerge from the dark "Armstrong" days. In his role as the team physiologist for Team Garmin he didn't even entertain that doping should be a solution, this sparked innovation because he had to make up that performance deficit by innovating. He did this by focusing in hydration, fuelling, aerodynamics and training practices. This chat will give you a real insight as to how an advocate for the health of athletes makes high performers really thrive. He really is one of the good guys. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Pillar Performance⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you're ready to elevate your performance and sleep quality, why not give PILLAR a try, head to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pillarperformance.shop⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use the code Roadman on your local website for 15% off your first order.  Or for US listeners, head to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TheFeed.com/pillar⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code Roadman for the same 15% off your first order. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Veloforte⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Todays show sponsor is Veloforte! Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠veloforte.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code roadman30 to get 30% off your first order. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Wattbike⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Wattbike is the only brand I trust for my indoor training needs. Head on over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠wattbike.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use roadmanten you'll get 10% off the Wattbike Atom ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HUEL ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Huel has become my secret weapon for when I don't have time to prepare a balanced meal and now you can order Huel Ready To Drink directly to your home,  go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠huel.com/roadman ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LeCol⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For amazing cycling kit go check out LeCol at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.lecol.cc ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Use code roadman20 to get 20% off your LeCol order The heart beat of our community & best place to reach me is ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Twitter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Want to watch full interviews on video? Check out our new Youtube Channel ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/c/roadmancycling?sub_confirmation=1⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Our full back catalogue of episodes⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://anchor.fm/roadman-cycling-podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ My gift to you is 14 days of free coaching. To Claim your gift go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.roadmancycling.com/14daygift⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/roadman-cycling-podcast/message

Dr. Allen Lim: All About Salt - Ep133 This conversation with Dr Allen Lim covers a broad range of topics including heat stress adaptation, handing up water bottles and driving busses when you have a doctorate, salt and the sodium - potassium balance.     

Life in the Peloton is proudly brought to you by MAAP In this episode of Life in the Peloton I get to have a chat with one of the most interesting (and interested) people I've met in the world of cycling, co-founder of Skratch Labs, Allen Lim. Dr Lim… Allen… or Al (as you can call him) may not be the first person who springs to mind when we think of the transformation of the sport over the past couple of decades. However, as he explains in this pod, his thinking and approach to the sport helped cycling move forward beyond a very traditional world to a much healthier and professional sport, from the use of power meters at Phonak to the development of the bio-passport at Garmin - Slipstream. I first met Allen whilst riding for EF Pro Cycling after a huge day in the saddle at training camp. I was blown away by how he managed to stand in front of a bunch of tired bike riders and an hour later have the whole room wide-eyed listening to his story. He is so passionate about helping athletes improve. What is more his own story is genuinely fascinating and includes some of the most important characters and periods in the sport in recent times. Allen is a guy who has made a career from listening to people and finding ways to solve what he calls the ‘bottlenecks' to performance. I love chatting with Allen because he asks questions that others don't seem to be able to ask, and his philosophies around nutrition are based on real food and supplying what athletes really need.  This is pretty much the exact reason that he ended up making sports nutrition after spending one race in Ireland having to feed the riders with only boiled potatoes! As well as discussing his background with me, Allen also took the time to answer some of your questions at the end, and - as you'll hear, his answers as always are worth a listen! There is a lot in this one: whether you love the details of sports science & nutrition, the history of cycling, or even just a great story. Sit back relax and enjoy. Cheers! Mitch

This episode is with Skratch Labs founder, coach, and exercise physiologist Allen Lim. In his mind, Allen is no different from most people: a complicated person with very simple needs. After a long career in the professional cycling industry, Allen applied his sports science skills to founding and growing Skratch Labs, a sports nutrition company and Boulder-based cafe. When he's not wrestling with emails, Allen prioritizes taking care of himself, his family, and friends. In this episode we talk about: -the world of professional cycling  -exercise science to solve problems  -founding and growing Skratch labs sports nutrition -consistent habits for improving performance  -work-life balance for sustainable success We referenced episode 298. Underbirds Flying High: When The Hard Choice Is The Right Choice with Briana Boehmer Follow Allen on Instagram @allenskratch and Skratch Labs @skratchlabs and For The Long Run @forthelrpod  --- Support this podcast: https://anchor.fm/forthelongrun/support  Past guests on For The Long Run include: 177. Molly Seidel; 226. Mike "Kofuzi"; 228. Kara Goucher; 59. Shalane Flanagan; 234. Camille Herron; 198. Courtney Frerichs; 229. Jes Woods; 207. Tyler Andrews; 197. Dean Karnazes; 206. Katie Arnold; 220. CJ Albertson; 153. Joe Holder; 199. Kelly Roberts; 188. Gwen Jorgensen; 205. Emily Abbate; 209. Sara Vaughn; 174. Nick Bare; 97 Amelia Boone; 101. Courtney Dauwalter, 219. Dylan Bowman; 191. Matt Chittim; 200. David Roche; and more! Emich VW We're so excited to be partnering with Emich VW, a family-owned and operated auto group based in the Denver/Boulder area. If you're in the market for a new vehicle, consider electric, and consider the VW ID.4. And if you're local,stop by the Emich VW dealer and say that we sent you. 2Before 2Before is a natural sports performance supplement made from New Zealand Blackcurrant berries that have exceptionally high antioxidant levels and are proven to enhance athletic performance, improve endurance, help kick-start recovery, and strengthen immunity. Use code FTLR at 2before.com to save 30% on 20 and multiserve packs.  BoulderthonBoulderthon is not only a marathon, but also a half marathon, a 10K, a 5K, and even a kids run: it has a little something for everyone. Sign up for Boulderthon here and use code FTLR20 for $20 off the half or full marathon. --- Support this podcast: https://podcasters.spotify.com/pod/show/forthelongrun/support

We are excited for this new series in our podcast where we review a type of sports nutrition product and do a “compare and contrast” related to many aspects of the product profile. In this first Product Review series, we are reviewing 4 products that feature cluster dextrin: First Endurance EFS-PRO, Skratch Labs Super High-Carb, Osmo Power Fuel, and Bare Performance Nutrition G.1.M. You'll learn what makes these products unique from each other and be able to choose the product best for you. We cover: What is cluster dextrin and why it matters Aspects of each product in our review including carbohydrate grams per serving, dosing, sodium content, ingredient profile, and cost Links: Our episode 3 with Dr. Allen Lim of Skratch Labs Products we review: First Endurance EFS-PRO, Skratch Labs Super High-Carb, Osmo Power Fuel, Bare Performance Nutrition G.1.M The show notes on our website will have a summary sheet for this product review -- Connect with us on IG or FB !  This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase. Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you'll also help support our podcast!  Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic. Learn about Bob and Dina's nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Sports scientist Dr. Allen Lim details the direct correlation between gut health and athletic performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr Allen Lim joins the podcast for a second time this season, this time to guide us through race day nutrition strategies. We also talk about one of the key factors in this race: altitude. You know that all of the LT100 is way up there, but how much time do you actually spend at what altitudes? The answer may surprise (and encourage!) you.

Dr Allen Lim knows more about sports nutrition than most of us know about...well, anything. And he knows the Leadville course, too. We have a feeling this is going to be one of those episodes that people refer back to, over and over. We also get into the question of how much time we've shaved (or in Fatty's case, increased) between our first and second years of racing the LT100, along with how much time course knowledge buys you. Don't miss this episode!

Dr. Allen Lim is a well-known figure in the sports nutrition and performance world. He is the founder of Skratch Labs, a company that produces sports hydration and nutrition products made with natural ingredients. Dr. Lim's background as a sports physiologist and coach, combined with his passion for cooking and nutrition, led him to create Skratch Labs in 2012. He has worked with some of the world's best athletes, including Tour de France champions, Olympic gold medalists, and Ironman world champions. Dr. Lim is also a co-author of several cookbooks focused on healthy, simple, and delicious recipes for athletes. He is a respected thought leader in the field of sports nutrition and continues to innovate and educate others on the importance of real food and proper hydration for optimal athletic performance.

In 2018, 2x cyclocross national champion Ellen Noble was coming off the best season in her life when she was diagnosed with an autoimmune disease. After another season of racing, she went all-in on training in 2020 and was ready for her comeback, but a crash early in the season left her with a broken back and a resurgence in symptoms from her disease. Even under these circumstances, she never considered retirement until her coach, Allen Lim, told her that she didn't have to be a professional athlete anymore. With this life-changing conversation, Ellen stepped back from racing and started a new chapter.In this conversation, she talks to Payson about why the idea of retiring was so foreign, why she needed “permission” to end her professional racing career, and how she navigated the months that followed. Since 2021, she's started a podcast and dipped a toe into race commentary, appearing as a live broadcaster for multiple events including the Cyclocross World Championships. She also talks about why she's chosen to speak openly about depression and her use of SSRIs. Though many professional athletes struggle with the emotional toll of their careers, there remains a stigma around talking about it. By starting conversations about her own journey and those of her podcast guests, Ellen hopes to make it easier for others to open up.Ellen's podcast: This One's for YouInstagram: @stachehouseproductions

Welcome to Episode #344 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Tour de France Standings A Chaotic Stage 10 With Protestors Wout van Aert gives fan the Green Jersey What's new in the 303 Boulder Peak Recap Upcoming Races Video of the Week  TO wins Boulder Peak in 2011   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   2022 Tour de France and standings Stage 12 Thomas Pidcock, Ineos, Yellow Kobe Gossens, Intermarche, Green Antony Perez, Cofidis, Polka Dot Thomas Pidcock, Ineos, White   Notables, Chris Froome, Tadej, Sepp Stage 11 Jonas Vinnegard, Jumbo       Tour de France officials drag protesters off the road during chaotic stage 10 Senior officials from the Tour de France organisation were seen dragging climate crisis protesters into a ditch during the 10th stage of the race from Morzine to Megève .   Despite being chained together around the neck, a small group of young protesters were dragged off the race route by tour officials. At around 36 kilometres from the finish, on a section of straight road, the protesters sat on the course and set off red flares. The stage breakaway and peloton were both halted until the road was cleared.   Climate activists from the Derniere Renovation movement said: “Since the government doesn't care about the climate crisis, we need to come and take over the Tour de France to refocus attention on what matters for our survival. We need to make our government react as they lead us to the slaughterhouse.   “Non-violent disruption is our last chance to be heard and avoid the worst consequences of global warming,” the group said.   The Tour de France organisers, ASO, declined to comment on the protest. Commentating on the scene on an in-race motorbike, Sir Bradley Wiggins told Eurosport viewers: “It really was going off. It was quite crazy. A lot of people getting quite angry, some of the directeur sportifs got out the cars, stuck a boot in.”   The Derniere Renovation group was responsible for an interruption at the French Open tennis, when a protester jumped on to the court and tied herself to the net, wearing a T-shirt saying: “We have 1,028 days left”. In the Tour protest, they were seen wearing T-shirts stating: “We have 989 days left”.   The Tour has long been the target of protests but this took place against the backdrop of the race organisers pledging their commitment to reducing their carbon footprint. This year's “road book”, the manual given to all those working on the race, states that the Tour is “resolutely committed to being an increasingly eco-responsible organisation.”   In 2020, during the pandemic Tour, the race was criticised by recently elected “green” mayors in some of France's major cities. The mayor of Lyon, Gregory Doucet, described the Tour as “macho and polluting” and lacking an environmental conscience, and there have been multiple calls for the race to further reduce its carbon footprint.   The final outcome of the race itself was put into doubt when the race leader Tadej Pogacar's UAE Emirates team were hit by two Covid‑19 positive tests, just 48 hours after all riders in the peloton were tested and declared free of the virus.   George Bennett, one of the defending champion's key mountain support riders, and teammate Rafal Majka, both tested positive on Tuesday morning in Morzine. Bennett withdrew from the race while Majka was allowed to continue racing on the grounds that he was asymptomatic.   On Saturday another of Pogacar's team, Vegard Stake Laengen, also tested positive and withdrew. The eight-man team with which Pogacar started in Copenhagen is now reduced to six, with Majka's continuation uncertain.   “As per our internal protocols, Majka was tested for Covid-19 and returned a positive result this morning,” the UAE Emirates team said in a statement.   “He is asymptomatic and analysing his PCR, [we] found he had a very low risk of infectiousness, similar to the case of Bob Jungels [the AG2R Citroen rider who tested positive in Copenhagen] earlier in the race.” The Australian rider Luke Durbridge (Team BikeExchange) also tested positive and was withdrawn from the race.   ASO moved to restrict media access to the team buses, or the paddock, saying that “only representatives of the UCI (jury, commissaires, anti-doping), the teams' staff and the organisation's personnel supervising the teams will have access to the paddock”. Access to the finish lines, for the media, remains unchanged.   Magnus Cort Nielsen of the EF Education-EasyPost team won the stage in a photo finish from Nicholas Schultz, a teammate to the absent Durbridge. Lennard Kämna, of Bora Hansgrohe, one of the day's breakaways, moved to within 11 seconds of the race leader Pogacar but is expected to drop back in the next 48 hours, which includes summit finishes at Alpe d'Huez and the Col du Granon.   Van Aert gives Tour de France green jersey to fan who lent him a pump Stage 11 of the Tour de France was a big day for Jumbo-Visma, who claimed the race lead with Jonas Vingegaard, but the day was even bigger for one lucky spectator on the roadside of the Col du Granon.   Wout van Aert was coming back down the Col du Granon from the finish of stage 11 of the Tour de France after the podium ceremony for the points classification - which he leads by a huge margin - and had a slow leak in his tyre and no Jumbo-Visma mechanic in sight.   The Belgian stopped during the descent to his team bus and some cyclists quickly offered up a frame pump so Van Aert could add some air to his tubeless tyre.   In thanks, Van Aert gave one cyclist the green jersey off his back - literally telling him to unzip the back of the podium version of the green jersey and have it as a souvenir.   The moment was captured by Italian journalist and cyclist Michele Pelacci who is riding in the Alps with his brother and watching the Tour from the roadside. He works for a number of Italian media including the Alvento magazine and the official Giro d'Italia podcast called GIROglifici.   He admitted he wasn't quick enough to get Van Aert's green jersey but captured the moment and shared photographs on Twitter.   “My brother punctured and we stopped at the side of the road to change the inner tube. Guess who stopped after five minutes? Wout van Aert," Pelacci wrote on Twitter.   "I said: Hey Wout, there's liquid coming out of your wheel. He looked at me stupidly and explained it was tubeless. He asked for a pump and an English guy offered him one. Wout told him: ‘You're a hero' and said: ‘I've got something for you, take the green jersey off my back, it's yours'.   “What did I learn from it all? Be the first to pass a pump to Wout van Aert because in exchange he could give you a special souvenir.”   Pro cycling is unique in how close fans can get to the riders and spectators clamour for discarded bidons. But to receive such a valuable keepsake is hors-categorie.   'A brilliant day' Van der Poel and Van Aert attacking during stage 11 of the Tour de France   Van der Poel and Van Aert attacking during stage 11 of the Tour de France (Image credit: Getty Images) Van Aert was likely in a generous mood because of his team's success on the day.   He attacked from kilometre zero, drawing out a breakaway and, after snatching some more points in the intermediate sprint, came back to help the team in its assault on race leader Tadej Pogačar.   Van Aert pulled Primož Roglič back to the yellow jersey group after the Slovenian had put in several stinging attacks, coming up and past the group like a high-speed train.   On the final climb, Vingegaard hardly needed his teammates as he leapt away with 4.5km to go to win the stage and snatch the race lead.   "It was a really big day, we prepared for this day - you could see we were all ready to give it a go and attack the yellow jersey," Van Aert said after the podium ceremony.   "It was not easy, I was in front ready to help Jonas and Primož toward the Granon, but apparently Tadej Pogačar could chase down the guys all the time. So at that moment, I thought it was going to be hard to do something. But I think because Laporte and I at the beginning of the stage we made him suffer already early on. That's why Jonas could break away on the final climb."   Van Aert's breakaway started with a familiar friend - fellow cyclocross racer Mathieu van der Poel (Alpecin-Deceuninck) set aside their rivalry to help pull the breakaway clear only to be dropped on the first climb, the Lacets de Montvernier.   "The plan was to be in the breakaway and be the rider out front. That Mathieu was on my wheel was a nice surprise, it will be really cool pictures. We did a really fast first 30k, I really enjoyed it.   "Again I could take the points in the intermediate sprint, so a perfect day but especially for GC this was a brilliant day." For the fan who received his green jersey, it was undoubtedly an even more brilliant day.     What's New in the 303: Boulder Peak Sunday The Boulder Peak Triathlon was last Sunday. Raced with Lauren, her boyfriend Reed Henderson, Matt Emmet and Tom Beal. Also saw that Tim Hola was on the start list and talked to him for a while in transition. Tim won the 45-49 AG. He looks so fit and is racing Norseman on August 6th. Saw Sasha Underwood and Kirsten Smith. Kirsten passed me on the run heading up the first hill.     https://303cycling.com/the-everyday-elite-panel-to-benefit-world-bic/ Presented by Skratch Labs in Boulder, CO and benefitting the World Bicycle Relief, on Thursday, August 11th starting at 5:30pm – The Everyday Elite Panel will feature four elite-level athletes. You'll get to hear how they balance nutrition, performance, and their relationship between food and their bodies. Other topics will include balancing training and racing at optimal performance while listening to your body's needs and how to rid yourself of diet culture. Panelists include 4x Obstable Racing World Champion and Attorney Amelia Boone, US Air Force Captain and Figure Universe Star Leah Meyer, 2020 Olympian and American Long Distance Runner Jake Riley, and Skratch Labs Co-Founder Dr. Allen Lim.   Price of admission is $25 ($15 for students) and includes a raffle ticket towards great prizes, heavy appetizers, and hard seltzer. Tickets can be purchased HERE.   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the Week: Watch Tim O'Donnell win the 2011 Boulder Peak Triathlon       Upcoming Guests:    Norseman Xtreme Triathlon 2022  starts in Eidfjord, Norway, on Saturday, 6 August 2022, at 05:00 am. Our friend Tim Hola is one of 290 athletes racing. He's going to join us after his race to tell us about the experience.   Norseman is a point to point race. It is 226km from the start to the finish.  There are no shortcuts! You should plan on staying in or near Eidfjord up until race day and move camp to the Gausta during the race for your post race stay. The finisher ceremony will be held at Gaustablikk Høyfjellshotell.When planning your travel to and from the race keep in mind the following: The start is 150km from Bergen and 322km from Oslo Airport. While the finish is 367km from Bergen and 230km from Oslo. If you are flying in from abroad both Bergen end Oslo are good alternatives. Oslo will have more flights.For more information and links to very  useful resources, go to  www.nxtri.com/getting-here-staying-here   Mark Allen. 6x IRONMAN World Champion, GOAT, The Grip, ESPN Greatest Endurance Athlete of All Time, First Olympic Distance World Champion, USA Triathlon and Ironman Hall of Fames.   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This week Craig and Randall continue the discussion on the considerations for Craig's custom gravel frame build. We dig into the history of Reach and Stack, the meaning of BB drop and how different materials afford different options and considerations for construction. Episode sponsor: Therabody RecoveryAir JetBoots Support the Podcast Join The Ridership  Automated Transcription, please excuse the typos: In the Dirt #29 [00:00:00] Craig Dalton: Hello and welcome to in the dirt from the gravel ride podcast. My name's Craig Dalton. I'm your host. And I'm going to be joined shortly by my cohost Randall Jacobs. In the, in the dirt episodes, Randall and I take an opportunity catch up on everything going on in gravel, cycling. Uh, Everything you need to know in between our long form interviews on the gravel ride podcast This week's broadcast is brought to you by thera body. You may remember thera body from the thera gun massage gun that really revolutionized recovery for gravel cyclists. But this week, we're here to talk to you about something completely next level. We're talking about their body's revolutionary new recovery air jet boots. If you're like me over the years, you've seen these pneumatic compression boots. Underneath pro cyclists after stages of the tour de france or big gravel events and i've always been curious what that experience would be like But every time I looked into them, they seemed not only expensive, but incredibly. Overbuilt, they're attached to sort of something that looked like a car battery. You had wires everywhere. It just seemed overly complicated. As you know, on the podcast, we've been talking about recovery quite a bit lately, and it's driven by my own personal need. I found as, as I get older as an athlete, I just can't recover as quickly. And I need to basically do everything I can to make sure my body's in tip top shape and able to get back out on the bike. So it was super curious when therapy body came out with the recovery air jet boots. It's quite a bit more affordable than the original pneumatic compression boots that were out on the market And in a form factor that can't be beat. Recovery, our jet boots of the world's most advanced pneumatic compression system ever created. For years runners and gravel, cyclists, and everyone who spends hours on their feet. Have had to suffer through leg pains and aches after a hard day. Clinically proven treatments like the compression boots per athletes have always been using, have always been out of reach. Recovery era is a groundbreaking pressure massage system for everybody. Anywhere. With their body's exclusive fast flush technology, recovery air flushes out metabolic waste more fully, and brings back fresh blood to your legs. Three times faster than the speed of competition. Faster cycles means faster recovery. So you don't have to wait for the legs to feel great. There are bodies. Recovery are jet boots are first of its kind. They're truly wireless for anywhere on the go recovery boosting circulation and radically reducing muscle soreness. And thanks to recovery are super intuitive, easy to use one touch controls. Recovering faster as .a breeze. I had a couple of recovery sessions with the jet boots already. And I'm trying to figure out what's the right way to describe it to the listener. You've got an individual boot on each leg that goes all the way up to your upper thigh. As the pneumatic air moves through each boot, you feel your leg kind of compressed tightly, like a nice massage. As it rolls through a process you can set through multiple time sessions, how long you want to be in the product, how long you have for recovery. But I got out of it after a 20 minute session and the legs felt good. So I'm looking forward to doing more punishing rides coming back and getting these jet boots on my body. To find out more, just visit thera body.com/the gravel ride. You can get thera body recovery air today starting at just $699. Or as low as $59 a month with a firm. Plus with recovery, our 60 day money back guarantee and free shipping. There's absolutely no risk to giving it a try at home. Again, that's their body.com/the gravel ride. Would that business out of the way, let's jump into this week's episode [00:03:46] Craig: Hey Randall, how you doing? [00:03:49] Randall: Well, a little bit under the weather here in Boston, but hopefully we'll be recovered before I head out your way in a couple of days. Are you? [00:03:57] Craig: to see you got to get over this cold. [00:03:59] Randall: Yeah. Yeah. Yeah. I'm actually hoping to see a lot of or at least a few of our listeners as well. We got Seattle coming up. [00:04:07] Craig: Yeah, that's a good place to start. Yeah, so we're, we're getting we're both of us are going to be at Seattle this year, which is exciting. I think we did sea Otter together two years ago. That's on, [00:04:16] Randall: Two or three years ago. Yeah. Whenever you know, and that, that, that innocent pre COVID era [00:04:23] Craig: That's [00:04:23] Randall: when I was still living in the bay area. [00:04:26] Craig: For the listener that may not be in the region or may not have heard of seawater. It's actually an event that's been going on in the Monterey bay peninsula area since 1991 mountain bike started out at because a mountain bike festival had added on road racing criteriums. They had a cyclocross race at one point observed trials. Like you name it. If it's done on two wheels, they've been doing it at the sea Otter classic for you. [00:04:53] Randall: it's also, become I believe the, the most important trade show in north America with the, you know, with the folding of the M oh, Interbike. Yeah. And in fact I've always felt that it was a much more enjoyable experience than Interbike because you have this kind of festival environment. So people are there. You have general audience general riders who were there to participate in the events and to, you know, meet up with each other and to walk around and see the booze and so much more you know, rider friendly and so on. So I'm excited to get out there. it's been a long time. [00:05:23] Craig: it's also really interesting to me to see the merging of all the different cycling cultures, because you've got a big downhill contingent and dual slalom contingent with their slam seats and 10 inch travel bikes and full face helmets. And then you've got like the Legion criterium squad rolling around doing the CRA you know, the circuit. [00:05:44] Randall: Yeah. and I, I'm not sure. I would imagine the, the UCI cross-country race is still going on there. That was the only time I ever lied up at a, at a UCI level race, which was a cool experience. So you get to see some of the international level pros. [00:05:58] Craig: Yep. Yeah. And it's it's right at the Laguna Saker Raceway. So it, some of the, I think a lot of the courses finish on the car racing, motorcycle racing track, which is kind of a cool. [00:06:09] Randall: Yeah. Yeah. Yeah. [00:06:10] Craig: Yeah. And this year they've added this is the kickoff of the lifetime grand Prix, which is a six or eight race series with a $250,000 prize. So I know a lot of professional athletes are sort of jazzed and keying in on this, and it's a, don't need to get into the series and I'll get someone from lifetime on to talk about it. If you haven't heard about it already. But what's interesting to me is they're doing mountain bike racing and gravel racing as part of the same series. So it's really, I, in my mind, ideally pushing athletes to have capabilities in both domains. [00:06:45] Randall: I mean, there does seem to be a very natural kind of merging of these two disciplines in that gravel bikes have gotten evermore capable. And cross-country bikes have actually gotten radically more capable to we've transitioned to down country. Cross country courses have gotten more technical. And so, you know, everything is kind of shifting a little bit. I certainly love the, the Mo the underbite mountain bike experience on the gravel bike. [00:07:07] Craig: they haven't made this rule, but I would kind of love it if they force the athletes to race one bike. So pick your poison, gravel bike on the CrossCountry courses, cross country bike on the gravel courses. You got to decide at the beginning of the season. [00:07:22] Randall: I mean, honestly, I remember I've done seawater twice and I remember one year they had the long course and on the long course, it was only one section that I recall. Even really requiring suspension. And so if I had had a gravel bike at the time, I probably would have crushed it. Everyone was riding flat bar, you know, suspended mountain bikes. And there was this one kind of breaking bump challengers section that I recall. And then the other year they had it such that it went through Laguna Saika like five or six times. They were trying to make it very spectator friendly. And in that case even more so, cause there's just, you know, you're spending so much time on the road that whatever time you lose on that, Slightly Chandra resection. You're more than making up for. [00:08:04] Craig: Yeah, that might've been my jam as well. Cause my Achilles heel was always climbing. I could never climb with the best of them. I'm a decent descender. So yeah, the gravel bike probably would have helped me stay closer to the front of those races. [00:08:16] Randall: so, and you're going to be doing the, the NV sponsored gravel ride on Saturday, right? [00:08:21] Craig: Yeah on Saturday. Yeah. So there's a couple for anybody in attendance. There's a few gravel like casual gravel rides, and there's also a gravel event on Sunday. So definitely bring your bike and enjoy some of that gravel. [00:08:36] Randall: So let's talk about the event that we're getting together. [00:08:39] Craig: Yeah. So we're excited. Yeah. We're going to get together the ridership community and the gravel ride podcast community and the thesis by community, along with our friends over at scratch. So scratch has got a booth and we'll get we'll. We're meeting up over there at 3:00 PM on Saturday, April 9th. [00:08:57] Randall: We'll probably be hanging out there for awhile. So if you can't get there right at three definitely stop by later the day, but we'll have some, some beverages, some music we'll have some special guests, a few athletes. The famed rice cake maker Allen Lim he was on the podcast before, [00:09:11] Craig: That's right. Dr. Alan Lamb, one of his threads of fame is rice cake cooker. [00:09:16] Randall: I think he also has been involved in training some, some elite athletes and he might've started scratch as well, but definitely rice cake makers probably is his biggest claim to fame there. And then we'll have a raffle and an exciting product line. Which I'll just leave it at that. At this point. Anyone who's in the ridership will probably know what I'm talking about here. Cause I've dropped a few hints there. But it'll be really excited to get the, do the first pre-launch reveal of this new line that we've been working on for some time. [00:09:42] Craig: Yeah, I'm excited for you to talk about that publicly as someone who's sort of been in the background, just hearing whispers of what you're doing, and then starting to hear more specifics from you directly. It's super exciting. And like, I appreciate how much you put into the space and how. I thought you put into these products that you bring to the world. [00:10:01] Randall: Thanks bud. Yeah. and I definitely feel grateful to have kind of the one, like the supportive a community. They provided an immense amount of very useful feedback in, in the development and validation process. And then also just really great team and business partners. And so on that we've been co-developing this with so more on this in future episodes. We'll do a one-on-one episode where we nerd out about how things are developed. But Yeah. come visit us at three o'clock on Saturday at the scratch labs with [00:10:29] Craig: Super excited to run into any listeners and ridership members out there really like it's I feel like it's been a long time coming for us to do a little get together and hopefully if trends continue, we can start doing some of the ridership group rides around the world. [00:10:44] Randall: Exactly. Yeah I'll be starting some in the new England area and I'm looking forward to flying out again to the bay area, to do a big event with you. Maybe sometime. [00:10:53] Craig: Yeah, that [00:10:53] Randall: Right around Mount mountain, where we used to ride together so much. [00:10:56] Craig: A hundred percent. So the last episode in the dirt, we were talking very specifically about a new custom bike project that I've been working on for the listener. Just to bring you up to speed. I got to fit in January and it's just started to highlight some of the things. Some of the challenges I've been having with my boss. In riding the bike, and this is not something new I've I sort of experienced this early on in my cycling career. And at one point I had a custom Brent Steelman road bike made for me. He's a pretty storied Northern California builder, probably best known for his cyclocross work. But anyway, I had the custom bike experience, but it was, it was kind of. At that time, the one thing that nagged me and I realize now that this is sort of not the right way to even be thinking about this particular problem, but every road bike I ever got in front of what's a 56, 56. So 56 CT of 56, top two. And the one thing that felt to me like it didn't fit well. Was that 56 top tube. So I said, Do whatever you want. I just want a 55 centimeter talked to, and it did solve the problem to a degree, but it wasn't really the solution to the problem, but it did feel amazing to get on that bike for the first time. [00:12:12] Randall: When you also kind of hearkening back to the days when, when we talked about, you know, seat tubes and top tubes as a primary you know, driver of, of frame fit, because they were always coming in at roughly the same angles versus nowadays they're coming in at all different sorts of angles with compact geos and so on. So, but the gist of like your bike was too long, you're, you're a pretty leggy guy. [00:12:34] Craig: So that's, that's really interesting. You say that. So was it not, not the fact that I'm a lucky guy and thanks for noticing that, but more about the sort of, are you saying the story of that geometry back in that era or where the tubes were coming in there just wasn't a lot of variability. So the concepts of stack and reach weren't necessarily in bike design for an Acular. [00:12:56] Randall: Correct. Yeah. Yeah. So you'd generally the top tube would be, you know, relatively. And then, you know, at some point you started seeing more compact geos where that top tube is sloped and that had various various benefits in terms of stand over height and you know, potentially, you know, frame stiffness and so on. But it also meant that, you know, your seat tube and your top tube were not really particularly good proxies for how the bike would fit. And so we need a new proxy and that's where stacking reach came into play. [00:13:22] Craig: Okay. Yeah. And I mean, you can imagine like, obviously like with mountain bikes, having super slipping top tubes and all kinds of things like that, but stacking reach, like you had to come up with some sort of measurement that people could hang their hat on. [00:13:35] Randall: Yeah. Yeah. Yeah. So with the bike that, where we've designed for you now, I mean, you have, remind me you're just 5, 9, 5, 10. [00:13:44] Craig: Yeah. Just five, nine and a half. [00:13:46] Randall: Five nine and a half, and I'm five 11 and you and I run the same satellite and I run a pretty high and forward satellite too. And so you were on the medium our, our medium, I ride our, our large OB one. And one of the things that you, that, you know, I always noticed with you is you always had your, your stem. As high as possible and flipped upward and so on. And so this new build is going to really address, you know, first and foremost is stack issues. You've won a higher bar for some time. [00:14:13] Craig: Yeah, exactly. I mean, that, that was the most sort of visceral. The thing I had after this fit. And it's something that was very, it was known to me and my body. Like I've, I've lost flexibility. I never had a ton of flexibility. And the fitter said, well, you've, you know, the position of your saddle height versus your bar height is that of a pro tour road cyclist. And I had this like, The eight millimeter drop or something, and he's like, we really want to get you more around four. So it was, it was interesting. And I encourage people to go back to episode 28, if you're interested. And I don't purport to believe that you care about my personal fit, but I'm trying to eat this out with Randall and both these two episodes, just to give the listener something to think about as they go forward in their cycling career, because there's, there's tons of things you can do around your existing bike to modify them. I came to some limitations because I'd already configured my thesis. I'd already cut the steer to buy the fork. I couldn't bring the bars up any further unless I had an obnoxious, jacked up stem. So I came to the conclusion. Hey, given this opportunity, why don't we, why don't I look at fabricating a bike specific to my needs? So we had episode 28, which is the last in the dirt episode, and we talked a little bit about bike geo calculator, and it was pretty easy. Like it's a great tool. And I saw lines where the new frame would be an and I looked at that, that stack height and the higher head tube, and I was like, great, this is going to fit. But then as we worked with the building, And got into CAD. There was all these things that have just taken a lot of time to muddle through. And part of it is fabricating with metal versus carbon. Part of it is like things that, all things aren't equal. You really have to think about what, what is your north star in the fit and work around that versus what is any particular tube length or dimension? [00:16:12] Randall: And then you have parts availability, right? So you want to achieve something, but the, you can't find a part that allows you to achieve it, even though it exists, it doesn't exist in the timeframe that you need it. [00:16:22] Craig: Yeah, yeah. A hundred percent. So I mean, a couple of the areas we've been keying in on, I mentioned, I think in the last episode, like I had this desire to be able to accommodate as big attire as possible. But then when, when you talk about the practicality of welding, the rear end, all of a sudden, a bunch of things come into play because you can have a really long stay to accommodate that. But I didn't really want a really long stay. I've been pretty darn comfortable on my last two bikes with a 420 20 millimeter seat stay. And like the idea of going out to 4 45 or something like that, just didn't sit well with me. [00:17:01] Randall: Yeah. For 20 chains day and yeah, and it just makes it so that the, the front end doesn't want to come up as much. It, you know, it slows the handling. It's a longer wheel base. But you know, it's appropriate to go. It can be appropriate to go longer for more of a dirt focus machine versus a, a, a one bike that is also being asked to be a spirited road bike. That's kind of the direction that we went with this thing. [00:17:23] Craig: Yeah, I think that's a great point. Like there comes a decision point in any gravel cyclist's life when you're purchasing a new book. To just think about like, where do you fall on that spectrum? And when I look at the writing, when I look at what I was conceiving of with my thesis, it's like, I want something that's Zippy on the road and super capable off-road, but can kind of slot that ground between. But the reality is, you know, my writing is 95% off road. [00:17:52] Randall: Yeah. Yeah. Yeah. And you already have a thesis that you're you've. So this isn't adding to your stable. [00:17:59] Craig: Exactly the thesis isn't going anywhere. So while this bike may, the new bike may rarely get road tires on it. The thesis will have both road. And I still think that thesis is an amazing, like race, bike, and it's been so good for me. It's so capable. I'm excited to have, I mean, it's just an absolute luxury to be able to have two bikes and like in the garage, [00:18:19] Randall: Yeah. but the, the added capability of this new machine is, is definitely going to be you know, meaningful like that extra tire clearance. So maybe we start there. So this tire clearance for like full tire clearance. So at least six millimeters all around for 60, 50 by two points. Front and rear, and you could probably squeeze something a little bit bigger upfront. We were fortunate in that we were able to find a fork that had the offset that we wanted specifically. We reached out to dry broom and over it open cycle and he had some U-turn forks kicking around. So that's a 50 mil offset and also a 3 95 axle, the crown. So just throwing numbers out there. What does this mean, Zack? So the CR offset is. Basically the distance from the axle from the, the line that goes through the steer tube. So it's going to be offset, you know, the axle is offset forward from that, and more offset is going to make the steering more responsive, but it's also going to increase your, your front center, the bottom bracket to the front axle to reduce risk of total. And that was, that was a concern, given that your you're wanting a shorter bike, that's fitting bigger 700 seat tires. [00:19:32] Craig: Yeah. Yeah. And it also, so that does wheelbase come into play with those dimensions as well? The overall wheel base. [00:19:38] Randall: Absolutely. Yeah. So, you know, the, the well, so with the offset, so we had the increased offset which. With the same head angle, as you increase offset, it's going to decrease trail and you know, the, the less trail you have, the snappier, the handling is that in turn allowed us to slack it out the head angle a little bit without radically slowing down the handling. So we went from a 72 degree head angle on your thesis, which is more of a, like an endurance road in a more kind of racy. Gravel front-end to a 71.2, which is still actually on the sportier side especially for this new class of gravel bikes that have seemingly gone towards, you know, even slacker even longer. And overall we got the, the front center up, you know, 18 millimeters. And so those. Taller 700 C tires that you might run are not going to be an, an issue for you in terms of tow overlap. You're also going with 2.5 millimeter shorter cranks, which helps as well. And that, that opened up another opportunity with the bottom bracket height. [00:20:42] Craig: Yeah. So before we get into BB height, you know, it was interesting. Really digging into the forks situation. Again, a lot of times you're bike. Well, all the time your bike comes with a fork and you don't really think about all these things, but once we were looking at, Hey, what fork partner can we bring into the mix? All of a sudden, a lot of variables came into play in terms of like the rake of the bike or the rank of the fork, like all of these different things. We started having to consider. And what was the effect on tau overlap? What was the effect on like what ties size tire are they designed on accommodating? So is it really like, I don't know, a sink of like a week to figure out a, what do we want? And B who actually manufacturers a fork that has those correct dementia. [00:21:29] Randall: And that we can get in a reasonable timeframe. [00:21:31] Craig: yeah. And then to, to further that, you know, everybody knows I'm suspension curious, I've got one bike in the garage right now with the front suspension fork on it, from my friends at RockShox. And I do imagine playing around with that, on this bike, but as we've spoken about previously, probably in an, in the dirt episode, and certainly when I dug into it with our friends at rock shock and Schramm, you know, if you put one of these suspension forks on the bike, it's going to bring the entire bike up because that 30 to 40 millimeters of travel has got to come from somewhere. So we had to think through, okay, if we have a 3 95 axle, the crown length of the rigid. What happens when that's four 20. [00:22:14] Randall: Yeah. Or 4 25 in the case of the RockShox fork. And then they have two different offsets. And what we came to is, well, You know, that 30 millimeter of difference means that your front end is going to come up. Right. And so to get the same exact position, you'd have to, you know, shift your saddle forward and you would have to, you know, adjust your stem height and so on. Or you could just make it so that you know, your, your position. In with the rigid fork is a little bit more aggressive. And then you're just, you know, allowing that, that slightly more you know, lean back position, slightly more upright position when you have the fork and in terms of the handling characteristics and so on, they actually change the position. Characteristics change in a way that is appropriate for a bike, with the added capability of a short travel suspension fork. And so it's, it's kind of, you know, not really a problem. And we ha we don't have a, an adjustable suspension, sorry. We don't have an adjustable geometry with that rigid fork, which is something I'm a big fan of, but we're getting adjustable geo with the swapping of the forks in your case. And we designed accordingly. [00:23:20] Craig: Yeah, it's super interesting. And going back to my conversation with Chris Mandel from SRE. He said the same thing. Like it was, it was really early on. They had literally just launched that FOC that fork. And I was able to spend some time on it before the launch. And he said, you know, I put this on a bike that wasn't specifically geo corrected, but I felt like it was okay. He's like I've spent months and months and months on this thing. And it just modified the geometry in a way that made sense for the new way that I was going to be riding the bike with a suspension for. [00:23:52] Randall: Yeah. And you know, you, it is useful if you're considering adding a suspension fork to your existing bike, to say, throw it, throw it in a tool like bike geo calc. So take your current geometry for your bike and put it into that, that tool and then set the settings so that the frame rotates when you change the axle, the crown and it'll tell you how the other parameters change and that can also inf not only inform you in terms of how. How the geo would change, but then also how the handling might change, which would help you decide, say what fork offset you want, because you know, RockShox offers two different offsets on those forks. [00:24:27] Craig: Yep. Yeah. And I'll have plenty of room on the steer tube, as well as the ability to flip my stem, to make adjustments accommodating that, to get the position. Right. And again, just make, make that, that Delta between 3 95 and 4 25. Feel the slider than it actually is. [00:24:48] Randall: Well, and it's, it's small enough where I do think that it's quite likely that you can get a slightly more aggressive, but still upright position with a rigid fork and then a slightly less aggressive, more upright position with the suspension fork that, you know, feels good in both of those different applications and feels appropriate for those. So I don't suspect that you're going it's. I don't think it's highly likely that you're going to need to move around much. And this actually gets into a conversation I'm looking forward to having with Lee McCormick at some point when we bring them on the podcast, which is, you know, talking about how, you know, we've talked about stack and reach and how these are really important measurements for determining fit. But it in turn in as a rider, like the big thing that matters is like the distance from your crank spindle to where your hand. And then you have an, you know, an anchor, so that high pot news between, you know, the, the stack figure to the grips and the reach figure to the grips, the high pot news is actually the, the, the pure number. And then the angle associated with that that high pot news. But that, that the length of that hypotony is actually shouldn't change from bike to bike. So whether it's a road bike or a mountain biker, so on, it should be consistent. And then it's the angle of that that. From bike to bike. And so if you think about, you know, the front end coming up well, that, that, that distance is staying the same. It's just the angle. That's increasing a little bit. [00:26:08] Craig: Right. Yep. Yeah. A hundred percent. You know, I love, I love most of my bikes are set up identically, so that basically, if I have my eyes closed, I know exactly where to fall and hit the bar. And it's so great that my like mountain bike and rode by can feel like that same position. [00:26:25] Randall: Yeah. Yeah. And even better, if you can get, say the same crank lengths on the bikes, the same, you know, pedal positioning, you know, stance in the, like on the bikes. [00:26:35] Craig: Yeah. I'm sure I'm a little bit a field from that, but this is the most bike geekery by the way that I've ever gone through. And it's, I mean, part of it's been driving me mad cause I really want to consummate this Ram and say the design's done. And I do think like if, if we're not at the finish line today, we're in the, we're in the final sprint, we've seen the and where we're coming to the finish line. Thank God. But a couple of other things I wanted to just quiz you on before we get to that point. So there was also the question about BB drop and it was another one that was like BB drop. I've never thought about that. Just allowed the frame of the production frame, builder to think about that. But now that we have to consider it and we could do whatever we wanted, let's talk about the movement on that. And what's the rationale and just, what's the takeaway for the listener at Ron BB drop. [00:27:28] Randall: Yeah. So Bebe, you can think of BB drop as you have the, the vertical distance between the height of the axles and the height of the bottom bracket. The center of the bottom bracket spindle. So the bottom bracket spindle is going to be below the two axles, right? And the greater the more below the two axles it is you know, ceteris paribus, the more stable the bike is going to be the more sitting into the bike. You're going to be. [00:27:54] Craig: to sort of visualize that if I'm, if I'm sort of the listener and I'm thinking about my bike, I've got my two axles on my wheels. And I'm thinking about how far below that axle line, the bottom bracket sits. [00:28:06] Randall: Exactly. Exactly. And So, with like old schools, cyclocross geometries, the bottom, the BB drop tended to be pretty high, you know, 65 versus a, you know, your thesis will be one to 73. And your OB one only accommodates up to a 700 by 40 tire, but it's really optimized around 700 by 30 and 60 50 by 47, which is like a 700 by 28. And so, you know, it's, there's, it's you get more stability, but there's greater risk of pedal strikes as you drop the baby. Now with your new bike, you know, we started with your, your thesis as like a starting point. Cause he really liked that geometry and we saw, well, you're going to be optimizing this bike for running with bigger and thus taller tires, a bigger radius from the center of the, the axle to the outside of the tire. And so you can you can drop the BB further and get that added stability without increasing risk of pedal strikes. And in fact we also went with a 2.5 millimeters shorter crank. And so you're actually going to have more clearance above the ground with those bigger tires, even though we dropped the BB down to improve stability. So you know, that that was kind of a very natural thing. And you see this trend in general on this newer slate of gravel bikes that are being optimized for higher volume 700 tires versus the more one bike type bikes like the thesis or the the Sabelo Sparrow. That are designed to be used effectively with road, you know, seven up to 700 by 30, which is, you know, a smaller radius [00:29:37] Craig: So, does it feel like you're sort of sitting more in the bike when you have more BB drop? [00:29:42] Randall: exactly. Versus on top of it. [00:29:44] Craig: Yeah. Yeah. And I, you were saying about cyclocross bikes having a 65 millimeter drop, presumably that's because they're doing a lot of things that require clearance, bunny hopping barriers and things like that. [00:29:57] Randall: Yeah. Concerns about, you know, pedal strikes, essentially as they're going over different obstacles though, even those bikes with the advent of gravel, you've seen those bottom brackets come down because there's no reason. I mean, I would argue there's no reason to have a dedicated cyclocross bike, unless you're, I mean, even if you're an elite cyclocross athlete, you can still ride on take this specialized crux as an example, that bike fits six 50 by 40. Right. So it's not constrained to the 700 by what, 33, that the UCI maxes out cyclocross tires for. So even that bike is, is, is really a gravel bike that, that people are, are using in that discipline. So it doesn't need a dedicated bike anymore. So those are the days of high bottom brackets is have thankfully gone away [00:30:45] Craig: Yeah, I think that makes sense. Yep. Certainly no reason for the average athlete to own a dedicated cyclocross bike. If you've got a gravel bike in the closet, [00:30:53] Randall: Yeah. Yeah, for sure. [00:30:55] Craig: the other thing we had to consider was just cable routing as well. And again, this is like, Maybe on a carbon bike, you make a couple ports and you know how to seal them pretty easily. And if you use them, you use them. If you don't, you don't. But when you're talking about a metal bike, all of a sudden you you've got okay, either I'm going to externally route everything, which I don't like the look of, and that seems old school, or I'm going to actually have to drill and sort of weld holes into various parts of the frame. And that was again, Another consideration. Well, what, what am I going to do? Am I going to commit to wireless? Which is like a very viable option these days? Or am I going to get, you know, have four different ports drilled into this frame? And I opted to go the wireless route. [00:31:44] Randall: Yeah. And I think that that was a smart way to go. The, you know, especially if you're already going the, you already kind of, unless you're going to do external cabling, internal cabling on say like a steel or titanium bike. Is going to be such that, like, you're going to have some sharp angles going through the frame, especially, you know, where that down tube is meeting the bottom bracket shell, you know, you don't have these big, these big tubes and these big open spaces, like you can mold into a carbon frame. And so there's going to be sharp angles. There's going to be sharp surfaces that need to be machined. It's just harder to do. It's really hard to do good, clean mechanical routing internally through a metal frame, unless it's say something like a specialized, smart weld aluminum frame where they're hydro-forming those, those tubes to get a more carbon shape. [00:32:35] Craig: Yep. Yeah. Yeah. And when you consider adding in, which was a necessity for me, a dropper post yet another whole, yet more routing. So yeah, I'm committing to going full wireless, including the dropper. On this bike. So I'll, I'll just have the rear brake cable routed through the frame and that's it. [00:32:54] Randall: Yeah. I think too, that's going to, I mean, given that this is your adventure bike it's just that much less to deal with as well when you're taking the bike apart to throw in your case to bring on a plane. So I think that wireless can make sense. Just bring an extra battery. [00:33:09] Craig: Yeah, a hundred percent. My my contact at SRAM, I went riding with him on Tam gosh, probably four or five months ago at this point. And his battery ran out, but he keeps a spare in his seat bag. [00:33:23] Randall: Yeah. And if you're going with a one by set up too, like you have those two coin cells, which are very lightweight and the leavers. So if one of them dies, he still got the other one. You could swap it over. [00:33:32] Craig: Yeah. Yeah. The cool thing about their RockShox C posts is that you can steal the battery pack from there and use it in your derailer if you need to, because they're all, they're all changeable not to, not to have [00:33:44] Randall: they have to make, well, then you have to make the difficult decision of like, do I care about gearing or the dropper post more? I guess it depends on the terrain. There are some cases where I would, I would sacrifice the derail, your battery to keep the dropper post going. [00:33:57] Craig: Yeah. who knows if I was at the top of Tam, you know, if I was riding up, switch the battery to have gears on the way up and then switch it to the dropper on the way to. [00:34:06] Randall: Yeah. [00:34:09] Craig: I love it. You just made me think about, I literally just packed my thesis in my post carry bag for an air flight tomorrow. And there's always a little bit of Jenga with the cables to kind of move everything around and get it in their bag. So well-designed and fortunately with my these medium thesis, I can just slam the seat. I don't even have to take the seed out and get it all in that bag. Hopefully continue to allude all airline fee. [00:34:36] Randall: Excellent. I'm [00:34:38] Craig: you for walking me. Yeah, no, I think we've covered a good deal about the frame between this episode and the last episode. And again, I hope this conversation gives you a little bit of inside baseball about how frames are designed. If. Looking to get accustomed frame done. It's important to have a builder who's willing to work with you. And in my case, just being someone who's just not in the weeds on all these minute dimensions and angles, just someone who's patient and will walk you through what needs to be done. I'm lucky to have both the builder and Randall to help me out. [00:35:13] Randall: Yeah, it's it definitely you know, the value of working with a good bow builder in, in significant part comes on the front end and really trying to dial exactly what you want and, And you know, having that output down the other end. So. [00:35:28] Craig: as I, as I think about your journey with thesis and the idea of designing, was it five frame sizes? [00:35:35] Randall: Well, so in our case, we went with we went with an open, we went with an open mold frame and then made modifications from there. So we use the existing tooling. So we were fortunate to be able to find a frame with, you know, the vast majority of the features we wanted and the exact geometry we wanted. And then we added the features and reinforcements from there. So with the next gen frame beginning development of this is this is a ways out that'll be a full ground up exercise. [00:36:03] Craig: Yeah. it's just, I imagine it's so challenging to sort of figure out the sizes. Obviously you're matching what the market trends are in terms of how the bikes are performing and what they're intended for, but just like the basics around stack and reach to try to find those sweet spots, to make sure with the limited amount of customability customizability, I E you know, you're stem lab. The your stack above the head tube making that fit as many people as possible. It's just seems to be a challenge. [00:36:35] Randall: Yeah, And it's, it's even more so with a material like carbon where you're, you know, essentially you're, you're creating these molds that are quite expensive. And then that's set in stone. If you want to evolve your metal, a tube to tube constructed frames, geometry over time. You know that that's it. You just change the jig and you change the mitering specifications and you're good to go. Carbon it's a whole new tool, so you better get it right out the gate. [00:37:01] Craig: so true. Well, thanks for all the time, my friend, this coming weekend, hopefully I know I'll be seeing you and hopefully we'll be seeing a bunch of listeners over there at at [00:37:11] Randall: sea Otter three o'clock on Saturday at the scratch labs booth. [00:37:15] Craig: Yeah, we'll see you there. [00:37:17] Randall: All right. Hope to see some folks there. [00:37:19] Craig Dalton: That's going to do it for this week's edition of in the dirt, from the gravel ride podcast. Thank you for spending a little bit of your week with us. If you're going to be at CR definitely come find us at the scratch labs booth at 3:00 PM on Saturday. Huge. Thanks to thera body for sponsoring this episode, please visit thera body.com/the gravel ride for that special offer around the recovery air.Jet boots. If you have any feedback for Randall or myself, feel free to visit us at the ridership. That's www.theridership.com. And if you're interested in supporting the podcast, please head over to buy me a coffee.com/the gravel ride. Until next time here's to finding some dirt onto your wheels

Allen Lim Part II: The Joy of Data and breaking down barriers. Allen has a gift. A gift of parlaying a lifetime of knowledge and experiences into Layman's terms. In this episode, Allen looks back at his days in professional cycling, the good times and the hard times that became great ones with time. Breaking down barriers not only with sports science but with the racism rooted in some of the world that professional cycling operated in. Listening to Allen speak is hypnotic and we could've kept this going for hours….get some popcorn and enjoy.

Allen Lim Part 1. The joy of data and the start of marginal gains. By now you've most likely heard the term “marginal gains” being thrown around in the cycling world. In this episode, we speak with sports scientist, coach, and Skratch Labs founder Dr. Allen Lim about how he broke down long-standing barriers in the cycling world and introduced us to what we now call marginal gains. Implementing scientifically proven data, in a sport that was riddled with tradition and resistance to 'science' was no easy task. We had to split this into two episodes as there are too many sound bites for one to take.

The world cyclocross championships are coming to Fayetteville, Arkansas Jan. 29-30. Who are the podium contenders and why? Why aren't Wout or Mathieu coming? How will the course determine the race? And where should fans go to watch, eat, and enjoy the scene? To answer all these questions and more, Ben Delaney is joined by six-time national cyclocross champion Tim Johnson, whose broadcasting career recently included calling the World Cup in Fayetteville on the course that will be used for worlds. Before Tim and Ben get into the racing, chef Biju Thomas weighs in on how Team USA will be fueling in Arkansas. Specifically, Biju and his Feed Zone cookbook collaborator Dr Allen Lim of Scratch Labs will be cooking for all 38 Team USA athletes plus support staff in Arkansas.

Welcome back to the Next Level Skiing podcast, brought to you by Wagner Skis. Skiing is about more than just strapping on some equipment and hitting the slopes. Here at Next Level Skiing we want to focus on everything that can affect your ski game. In this episode, sports physiologist Dr. Allen Lim talks to us about how nutrition can affect how you ski. Dr. Lim covers a lot of ground, from fueling your body, to helping your body recover, to staying healthy all year long. Dr. Allen Lim is a sports physiologist, cycling coach, and a founder of Skratch Labs. Scratch Labs is a manufacturer of performance hydration mixes. He has worked with dozens of top American cyclists to improve their performance and nutrition. Today he is here to help skiers with the same type of information that he gives to cyclists. While cycling and skiing aren't exactly the same in terms of what it requires of your body, they do have some overlap. Topics: [01:48] How Dr. Lim got started in athletic medicine and physiology [03:45] Unhealthy American food culture: Ethnocentric versus Technocentric [07:22] How to improve your skiing through nutrition [13:45] The type of food to eat after skiing [17:20] The importance of staying hydrated and listening to your thirst  [20:27] How to prepare your body for altitude changes [26:00] The nutritional approach to keeping our head in the game while on the snow [30:00] Hunger and exercise [34:32] A piece of advice that still resonates with Dr. Lim [38:14] Beer and skiing [40:15] Summary and last words Resources: Scratch Labs Wagner Custom Skis

In this Huddle, Bob Seebohar and Dina Griffin meet with Dr. Allen Lim of Skratch Labs to talk about the unique carbohydrate “highly branched cyclic dextrin.” Put on your learning hats and hear how this product is different than most others on the market. Plus, Dr. Lim is a great story teller and uses understandable analogies to explain science in creative ways. We cover: · The impetus for creating the Skratch Superfuel product and what world-class athlete Gwen Jorgensen had to do with it · What Lego blocks have to do with gastrointestinal distress · Why some athletes really can't do solid food for performance fueling · Considerations for meeting hydration needs if you are also drinking your calories from Skratch Superfuel · The type of athlete Superfuel is best suited for · Dental hygiene and what some ingredients in sports nutrition products do to your teeth · Dr. Lim's go to breakfast and what he enjoys eating on the bike More about Dr. Allen Lim: Allen received his PhD from the Applied Exercise Science Lab at CU Boulder, where he focused on the development of portable power meters to quantify the demands of professional cycling. After graduating, he worked on the Pro Cycling Tour as a sport scientist, then founded Skratch Labs – a sports nutrition company based in Boulder, CO. Allen is also the co-author of the Feed Zone cookbook series with Chef Biju Thomas. In his spare time, he continues to consult athletes that range the gamut from the LUX Junior Cycling Team to Olympic Gold Medalist Gwen Jorgensen. Follow Skratch Labs on Instagram @skratchlabs and at www.skratchlabs.com Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic

“You can't run a race if you're not thinking about the type of food, the fuel you're putting in your body. And if you're a kid growing up in New York City, and you're going to school, you can't think about math if the stuff you're being fed is not good fuel,” says Jeffrey Zurofsky, chef and entrepreneur.   This week's classic episode is about the benefits of eating well for your social, mental, and physical health. In this episode you'll learn…   It's okay to eat what you want, as long as you don't lose control You don't have to only eat raw fruits and veggies to be healthy The difference that cutting out processed foods can make If you want to watch the full episodes,   Skratch Labs Allen Lim talks about Food and Sport - https://youtu.be/PTLxmgEJG40   Dr. Fred Bisci - Lived on ONLY raw fruits and vegetables for 50+ years! - https://youtu.be/YD45q5_XKnI   Chefrepreneur Jeffrey Zurofsky ep.062 - https://youtu.be/J6YrtY978Xo SPONSOR   This episode of Spartan Up is brought to you by 5.11 and FITAID   Race dirty, recover clean with FITAID Sports Recovery Drink. Visit https://www.lifeaidbevco.com/ and enter code SPARTAN30 at checkout to get EXCLUSIVE early access to FITAID's Black Friday 30% off sale.      And   5.11, the Official Plate Carrier sponsor of the 2021 U.S. Spartan Events, 511Tactical.com SUBSCRIBE: Apple Podcasts: http://bit.ly/SpartanUpShow YouTube: http://bit.ly/SpartanUpYT Spotify: https://open.spotify.com/show/1pYBkk1T684YQg7CmoaAZt   FOLLOW SPARTAN UP: Spartan Up on Instagram https://www.instagram.com/spartanuppodcast/ Spartan Up on Twitter https://twitter.com/SpartanUpPod   CREDITS: Producer: Lake Watters Hosts: Johnny Waite, Joe De Sena Co-Hosts: Sefra Alexandra, Col. Nye Sr Producer: Marion Abrams   © 2021 Spartan

Dr. Allen Lim was working as a sport scientist and coach for a professional cycling team when he decided that the sport drinks available to athletes contained too many artificial ingredients, which reduced performance. So he began making his own "secret drink mix” in his kitchen using less sugar, no artificial ingredients, and real fruit.His "secret" soon got out and Skratch Labs was born, offering healthier drinks to athletes, firefighters, and active people looking for a better solution. In today's episode of Community Powered Marketing, Sue chats with Joy Shure, resident Social Media & Loyalty Program Manager at Skratch Labs, who heads up the company's social media and loyalty program.You'll discover why Skratch Labs eschews traditional Ambassador programs and created an inclusive rewards program that focuses on bettering the lives of its members and their local communities.You'll hear how to foster great conversations and to collect feedback to align your company and products with your consumers.You'll learn how Joy has adapted the company's social media presence to only provide content that creates actual value for the audience - a concept she calls, "anti social media."You'll hear about the power of creating one-on-one wows for your community and explore ways to create big and meaningful impact with small budgets.Join Sue and Joy as they discuss the benefits of remaining true to your company values and engaging with audiences in a way that goes beyond transactions and product promotion.Enjoy!What You'll Learn in this Show:A little background on Skratch Labs and its founder, Dr. Allen Lim. Why Joy describes herself as a "Joy of all trades" as well as some of the many hats she wears in the company.Ways to rethink social media to create a presence that aligns with your company values.The technology features and functions on Joy's community management wish list (spoiler alert: Vesta's got them) And so much more...Resources:Skratch LabsWebsiteTwitterLinkedIn --- Send in a voice message: https://podcasters.spotify.com/pod/show/thefutureofmktg/message

Well before he co-authored three Feed Zone cookbooks with Dr. Allen Lim, Biju Thomas was cooking for cyclists all around the world. He's been the chef for everyone from Lance Armstrong to Peter Sagan, and he's cooked in fancy hotels and in parking lots. Thomas is now the resident chef at Outside, the parent company for VeloNews and VeloPress, the publisher of the Feed Zone cookbooks. In this episode, Thomas talks with Ben Delaney about how he got his start in cycling and cooking, and he gives advice on what everyday riders should and shouldn't do when it comes to their food.

Allen Lim is best known for his Skratch drink mix. It has hydrated countless riders and been in the bottles of top cyclists around the world. But the road to becoming one of the most well known people in sports nutrition was crooked and bumpy. Allen tells Josh how the Secret Drink mix almost never made it. How he used the ideas of compassion and caring to steer athletes away from doping. And how his use of a rice cooker was turned against him in an ugly way.

On this episode I'll be chatting with Dr. Allen Lim the creator and founder of Skratch Labs. If you aren't familiar with the products, they make hydration drinks, energy supplements, as well as recovery drinks for riders and other athletes. We'll get into why he started the company and what makes his products a better choice. ►Featured Links http://bit.ly/2RhEln8 ::: Scratch Labs Website ►B1KER Bar Podcast https://apple.co/2PM5kFR ::: iTunes http://bit.ly/2Am6D9p ::: Google Play http://bit.ly/2CY8jbz ::: SoundCloud ►Support B1KER http://patreon.b1ker.com ::: Patreon http://donate.b1ker.com ::: Donate http://shop.b1ker.com ::: B1KER Shop ►B1KER Social Media https://www.instagram.com/b1kerb1/ https://www.facebook.com/b1kerb1/ https://www.twitter.com/b1kerb1/ ►Contact B1KER http://contact.b1ker.com

Allen Lim may be most known for Skratch labs and his fantastic talks, but there is far more to the man whose helped change how we endurance athletes look at nutrition and fueling! In this episode Allen shares some deep insights into Grit vs. Stubbornness, learning delayed gratification, Focusing on the EFFORT- not the results. Have we, as a society lost the love of progress and have become too focused on results? Setting/mood state, who you share your food with, and their effect on your blood sugar (!) How ONE bad apple on a team/group can ruin the entire bunch. Modern day science and it's reductionism, and the importance of emergence of human beings in the equation. And why we need to "Teach Methodology, Not Facts" when it comes to evidence based coaching. --- Support this podcast: https://anchor.fm/menachem-brodie/support

 An athlete and champion who took a pain-point for cyclists, and along with his co-founder Dr. Allen Lim, created a company now employing more than 100 employees. From accountability and grit to being real, empathetic, and radically candid, hear from a successful entrepreneur solving sports nutrition problems. “Say what you mean with the other person’s…More

To Learn more about Dr. Allen Lim and Skratch Labs check outhttps://www.skratchlabs.com/Please follow him on social media as he is very active on both Instagram and FacebookInstagram: @allenskratchFacebook: @ Allen LimDon't forget to join our Facebook group Iron Strong Podcast Listeners           and subscribe to our podcast on whatever platform you use!  Please support our Show Partners! These are companies that both Coach Guy and Dr. Luke support personally!Our Newest Partner Dream Fuel Bars.These bars are the Bomb!Check out https://www.thedreamfuel.com/     and Use Checkout Code IronStrong10 for 20% off!Nuun Hydration: Nuun contains an optimal blend of electrolytes (sodium, potassium, magnesium, calcium, sodium bicarbonate)Tabs provide an adequate electrolyte profile to help you perform your best (sodium: 360 mg, potassium: 100 mg, magnesium: 25 mg, calcium: 12.5 mg)Nuun has only 1g of sugar, so it's more palatable and under 12 caloriesThe light, refreshing taste makes it easier on the stomach during activitiesEffervescent tablets can be conveniently carried anywhere on the goThere are thirteen different flavors, four with caffeine for an added boostVisit  https://nuunlife.com/  and use Ironstrong20 at checkout for 20% off.Fuerza Coffee: Fuerza means strength and it is there mission to ensure that their coffee enhances your active lifestyle while supporting women who grow coffee sustainably. Check them out at https://fuerzacoffee.com/Use Code GUYROCKS at check outSundried Apparel:  At Sundried, they believe that clothing should be of a high quality and last you a long time, instead of being cheap and disposable. Wouldn't you rather buy the best running top you've ever owned and wear it for years than pick up a cheap one which falls apart after a few uses? Your clothing is an investment and they want their apparel to be your training partner for life.Use Code GUY944 at check outPlease Support Small Businesses During These Times!#supportyoursmallbusinesses

Dr. Allen Lim, the founder of Skratch Labs, is today's esteemed podcast philosopher. With his Ph.D. from the University of Colorado, Lim continues to pioneer new practices in sports physiology and applied training. He is one of the few who will sometimes say that the science is B.S., and that metrics, and the interpretation thereof, constitute only a portion of the overall support system a good coach provides to his or her athletes. On a personal level, Lim coached Colby through the 2004 Athens Olympic Games, bringing a more scientific approach to the sport of track cycling. In the second half of the show, food becomes the subject of conversation. Food is often viewed as fuel—and only fuel—by endurance athletes. Lim, author of three books about food and cooking, including The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, preaches about eating and the importance of having a good relationship with food. In Lim's view, food provides energy not just to power your legs for five-hour rides. Food has chi; and athletes have intuition regarding what and how much food to eat to keep their bodies in balance. The sport-induced eating habits of many athletes can be isolating; Lim, however, understands how food can serve as social fuel, which goes well beyond its role as chemical fuel. All this and much more in episode 3 of Cycling in Alignment. Loneliness is a fundamental breach between who one is and who one pretends to be. – Moustakas REFERENCES Dr. Allen Lim https://www.doctorallenlim.com Skratch Labs https://www.skratchlabs.com/ Chek Institute https://chekinstitute.com/product/holistic-health-and-performance-for-women-e-learning/  Dr. Stacy Sims https://www.drstacysims.com/

Robbie Ventura, Sebastian Weber and Dr. Allen Lim discuss the key elements of your physiology that affect your performance, how to understand your metabolic profile, and how to maximize your potential.

This week we have our first tandem episode in, well, forever. Last summer Skratch Labs released a new product, Superfuel, that is a high-calorie drink for endurance athletes. It's a drink mix built on a fundamentally different philosophy from their super-popular drink mix known for it's blend of sugar and electrolytes. Lim has long been […]

This week we have our first tandem episode in, well, forever. Last summer Skratch Labs released a new product, Superfuel, that is a high-calorie drink for endurance athletes. It's a drink mix built on a fundamentally different philosophy from their super-popular drink mix known for it's blend of sugar and...

Lisa is joined by Biju Thomas and Dr. Allen Lim who talk about their third incredible book, Feed Zone Table: FAMILY-STYLE MEALS TO NOURISH LIFE AND SPORTS. This is a great conversation about food, health, culture, family, friends, isolation, and amazing recipes! Book description: In their third cookbook, Feed Zone Table, chef Biju Thomas and Dr. Allen Lim offer over 100 all-new recipes to bring friends and family to the table in a way that nourishes life and sport. Feed Zone Table will inspire your family-style dinners with a delicious line up of drinks, starters, main courses, side dishes, fresh sauces, and desserts. Biju rolls out easy techniques for making flavorful food that's fun to prepare and share.  Enjoying dinnertime and eating well will nourish you, your family and friends--and your sports performance. Science shows it's not just what we eat that matters; eating together matters, too. Dr. Lim saw these benefits first-hand while working with professional athletes and shares new research on how social meals benefit everyone. Lim reveals why it matters--what science has to say about food, camaraderie, performance, and the pivotal role that the dinner table can play in an athlete's preparation.  Sports are often an escape from life, but Feed Zone Table is a warm invitation back to the table. We perform best when we nourish our bodies and feed our souls. Bring great food and people together with Feed Zone Table and you'll feel the difference.  Feed Zone Table brings over 100 new recipes to the popular Feed Zone series which includes The Feed Zone Cookbook and Feed Zone Portables. Included in the new Feed Zone Table: The Science Behind Social Meals  30+ Drinks, Starters, Sides, Salads, and Soups 35+ Poultry, Seafood, Pork, Beef, Lamb, and Bison Dishes 6 Meatless Dishes 40+ Sweets, Oils & Dressings, Sauces & Spices 15+ New Cooking Techniques Quick & Recipes, Nutrition Facts, Index Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode: It's finally time for the TriDoc to take on the keto diet. Although you likely have heard all about how keto can fix pretty much anything that ails you AND make you faster at the same time, the reality is somewhat different from the sales pitch that keto adherents love to espouse.The evidence on keto is actually really consistent: yes you can lose weight quickly but you won't keep it off and you definitely won't perform better. In fact you will perform worse. Nutritionist Celine Evans joins me to discuss the science that has been done on the keto diet and Allen Lim, founder of Skratch Labs talks carbohydrates and race day fueling as well as why you will want to stay away from keto if going fast is of any interest to you. Segments: [17:40]- Celine Evans-the science and rationale for the keto diet [44:00]- Allen Lim-carbohydrates Links https://livefeisty.com/womxns-performance-summit/ (Womxn's Performance Summit) Celine Evans: https://lifesportcoaching.com/wp/coach-profile-celine-evans/ (Celine on LifeSport Coaching) Celine's website Allen Lim: https://www.skratchlabs.com (Skratch) Support this podcast

About this episode:In this week’s episode, Hillary Allen interviews exercise physiologist Dr. Allen Lim. They discuss the inner workings of how you lose sodium during exercise, why dehydration is so different for every athlete, and how it affects their performance.Episode Highlights:Sodium loss is geneticSodium intake should drive thirstWhere is the water located in your body, and why it’s so important How to troubleshoot sodium loss problemsGuest Bio – Dr. Allen Lim:Dr. Allen Lim received his doctorate from the Applied Exercise Science Laboratory in the Department of Integrative Physiology at the University of Colorado. Allen worked on the Pro Cycling Tour as a sport scientist and coach for the Phonak, TIAA-CREF, Slipstream, Garmin, and Radio Shack professional cycling teams. More recently, Allen founded Skratch Labs, a boot-strapped sports nutrition company, that was ranked in 2014 as the 3rd fastest growing food and beverage company in the USA by Inc., 5000.Allen has co-written three cookbooks with Chef Biju Thomas – the Feed Zone Cookbook, the Feed Zone Portables, and the Feed Zone Table – all of which help to give people the basic skills and knowledge to prepare real food from scratch as part of a physically active lifestyle.Allen has served as a consultant for the Chinese Olympic Team at the 1996 Olympic Games in Atlanta, for the US Olympic Cycling Team at the 2012 and 2016 Olympic Games in London and Rio, and for organizations and individuals ranging from the Joe Gibbs Racing Team, Kansas City Royals, and President George W. Bush.A sought-after speaker, Allen has given two TEDx talks, guest lectures regularly at the University of Colorado at Boulder and has been a key note speaker for organizations like the American College of Sports Medicine, Training Peaks, Map My Fitness, Strava, The North Face, The Colorado Outdoor Industry Leadership Summit, Under Armour, and the Gold Lab Symposium.Read More About Dr. Allen Lim:https://www.skratchlabs.com/pages/about-ushttps://www.instagram.com/allenskratch/https://twitter.com/allenskratch

Taking a look back at clips from 5 of the most downloaded episodes in season 3 with updated commentary.5:22: Meb Keflezighi – 4x Olympian and Silver Medalist | @runmeb | Full Podcast http://apple.co/2MoJTy816:17: Corey J. Hébert, M.D. – COVID/Vaccination/Medicine/Minorities and Health| @DrCHebertWDSU | Full Podcast http://apple.co/3cvjLfO29:20: Michelle Cardel, PhD, MS, RD - Nutrition, the Science of Obesity and Disparities | @michellecardel | Full Podcast http://apple.co/3jbkFPV44:45 Chloë McCardel - Ultra-Marathon Swimmer and World Record Holder | https://www.facebook.com/ChloeMcCardel | Full Podcast http://apple.co/3rcNFtb1:00:00: Allen Lim, PhD - The Growth of Indoor Cycling and Training | @allenskratch | Full Podcast http://apple.co/3tiazRSFollow Us:Facebook: https://Facebook.com/EventHorizon.TvTwitter: https://twitter.com/EventHorizonTvInstagram: https://instagram.com/eventhorizon.tvYouTube: https://youtube.com/c/EventHorizonTvSupport Us:https://Patreon.com/Endurancehttps://paypal.me/EnduranceExperience

A conversation with Dr. Allen Lim, PhD. He is a sports physiologist, cycling coach, and a founder of Skratch Labs. He's lent his expertise to Saris and was instrumental in their product development of power meters and indoor cycling trainers. He was also a director of sport science for Garmin and RadioShack cycling teams and is the only American scientist to have worked and cooked for teams at the Tour de France. Dr. Lim has also worked with dozens of top American cyclists to improve their performance and nutrition.We discuss the global pandemic moving more people to train indoors and in isolation and the impact. We talk about the benefits of training indoors and address common questions regarding how close a relationship does indoor training have to training outdoors. Dr. Lim offers his perspective on where indoor training and fitness is going.We talk about how the co-evolution of wearable technology, big data and AI and how it is reshaping the entire fitness and coaching businesses and where it may lead to in the future.We get into bike geometry and whether or not all for the new “super bikes” have any real measurable benefit to the triathlete to justify the high costs.We discuss nutrition and how all of the data we have now with indoor training technology may inform athletes nutrition and fueling decisions.We discuss Scratch Labs, a company Dr. Lim founded as a nutrition, fueling and nourishment company for athletes that is best known for its hydration mix. About Dr. Allen Limhttps://www.skratchlabs.com/pages/about-usFollow Dr. Allen LimInstagram:https://www.instagram.com/allenskratch/Twitter: https://twitter.com/allenskratchBeyond Limits Cycling Video with VeloNews:https://www.youtube.com/watch?v=qx-6vaVmeC8&t=436sAbout Scratch Labshttps://www.skratchlabs.com/Follow Scratch Labs on Facebook:https://www.facebook.com/skratchlabs/Feed Zone Cookbookhttps://www.skratchlabs.com/pages/cookbooksThe Feed Zone Portableshttps://www.skratchlabs.com/pages/cookbooksThe Feed Zone Tablehttps://www.skratchlabs.com/pages/cookbooksFollow Us:Facebook: https://Facebook.com/EventHorizon.TvTwitter: https://twitter.com/EventHorizonTvInstagram: https://instagram.com/eventhorizon.tvYouTube: https://youtube.com/c/EventHorizonTvSupport Us:https://Patreon.com/Endurancehttps://paypal.me/EnduranceExperience

I had the pleasure of sitting down for a (remote) conversation with Dr. Allen Lim, renowned sports scientist and founder of Skratch Labs.  Allen is always one of my favorite people to talk to, as he's such a wealth of knowledge and insight.  This conversation was recorded while maintaining our social distance at the height of the coronavirus pandemic, so please excuse the sub-par audio.  I promise you, while the audio may not be first-rate, the content in this one certainly is!

The Blackberry Farm Pro-Am Classic explores every aspect of cycling. In part one of four featured discussions from the 2019 Pro-Am, Dr. Allen Lim and Dr. Kevin Sprouse dive into the details of nutrition and how cyclists fuel their bodies for optimum rides in a discussion hosted by former cycling professional and Vision Quest Coaching founder Robbie Ventura. This was recorded during the event, and our cycling pros were feeling the energy from a day of great riding. You'll feel their infectious personalities in this discussion. Please note, this episode contains explicit language.

With the racing season in full swing, a big area of consideration and confusion for many cyclists is on the bike nutrition. We've talked at length about Winning in the Kitchen, but it's an entirely different animal to fuel yourself on the bike in training and racing. We sit down to discuss the fundamentals of nutrition on the bike, and share the essentials of what you need to know. Here's a short recap of what we covered: < 2 hours: 45 g of carbohydrates per hour  (~ 180 calories/hour)  2-5 hours: 30-60g carbohydrates per hour (120 – 240 calories/ hour)  5+ hours: 60-90g carbohydrates per hour (240-360 calories/hour) Every 30 minutes : gels > blocks > bars + Skratch Labs rice cakes Speaking of the “Guaranteed Not to Bonk” Rice Cakes here's Dr. Allen Lim's recipe (Berry + Mint + Chocolate) 15680Shop FasCat's Best-selling Gravel Grinder plan. We dig into many more specifics of what to eat, how often, and some more info on the science behind all of this. Listen in to dial in your nutrition plan for your next big training ride or race! The FasCat Athlete Forum is live! Join the discussion here. We hope you enjoy the episode, and don't forget to subscribe and use code 25podcast at checkout to save on your next plan. Find the FasCat podcast on Apple Podcasts, Spotify, and Stitcher. Follow us on social: Facebook, Instagram, Twitter, and YouTube. Intro music: David Cutter Music. To talk with Frank about your cycling training and losing weight, please fill out a New Athlete Questionnaire to set up a Coaching Consultation.  Otherwise keep #FtFP'ing and Winning In the Kitchen! The post What to Eat on the Bike During Training and Racing appeared first on FasCat.

Allen Lim has spent his career guiding athletes to their best possible performance. From the UC Davis Cycling Team to grand tour riders, Lim's career as an exercise physiologist was focused on helping solve problems athletes had. Nearly accidentally, Lim began making his own drink mix to help athletes, and…

Allen Lim has spent his career guiding athletes to their best possible performance. From the UC Davis Cycling Team to grand tour riders, Lim's career as an exercise physiologist was focused on helping solve problems athletes had. Nearly accidentally, Lim began making his own drink mix to help athletes, and out of that effort Skratch […]

We've invited Dr. Allen Lim and Jason Donald to share insights on how, what and when to hydrate, the importance of electrolyte and energy replacement and feeding strategies while training and racing.  Jason was an elite professional cyclist who spent a few years as a member of the Garmin professional cycling team and Dr Lim also served as team physiologist for Garmin before founding SKRATCH LABS an innovative company that produces whole food performance electrolyte replacement and energy products for endurance athletes.  Feeding, hydrating and electrolyte replacement is a critical aspect of performance and these two guys made their bones in international cycling competition where to survive, you have to get it right. No matter what level of competition, be it professional, recreational marathon running, obstacle racing, triathlon or cycling.  This is a great episode to pay close attention to.

THIS EPISODE Mike gets together with Skratch Labs saveurs Allen Lim and Biju Thomas, and the trio talk about everything from soup to nuts (well, really, rice cakes to smoked barbecue). We learn some fascinating parallel immigration stories from Allen's and Biju's childhoods, and discover the early experiences that shaped their respective drives to succeed. The guys share stories about how they got their start in cycling, and reminisce about the seminal years together on the TIAA-CREF team.We learn from Allen Lim – whom Creed asserts actually invented the idea of "marginal gains" – that it's less about marginal gains and more about removing the limiting factors - the bottlenecks - to performance and training, and how those innovative principles became the foundation for not only Lim's methodology as a DS, but the very core tenets to this next adventure with Biju and Skratch Labs.Along the way we also get some funny stories about Creed using the Secret Salty Drink Mix sleeves as pixie sticks, as well as some special training involving holding your breath (really, it's science...).You're sure to find this engaging conversation a fascinating departure from what you might have expected.Open Mic with Mike Creed is sponsored by The Colorado Cyclist, Mike's very first professional cycling team in 1998. Thanks to everyone at Colorado Cyclist for their support of Mike over the years, and a big thank you to them for stepping up and sponsoring the podcast and offering $50 gift cards to our Twitter contest winners. Please visit their website at coloradocyclist.com and give them a follow on Twitter at @Co_Cyclist to show your appreciation for everything they do for us.Be sure to call them at 1-800-688-8600 and mention the podcast for 15% off your purchase.

THE FREDCAST CYCLING PODCAST Episode 185 Interbike 2011 Highlights September 26, 2011 This week's show is sponsored by JensonUSA, Epic Planet, and by listeners like you Thank you for your donations! In this week's show we have highlights from my InterbikeTV interviews at Interbike 2011. Included are interviews with BMC, Hammer Nutrition, Hincapie Sportswear, Rotor Bicycle Components, Dr. Allen Lim from SecretDrinkMix.com, and Cerevellum. Plus, Podsafe Cycling Music courtesy of CadenceRevolution.com The FredCast Cycling Podcast is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 United States License.