Podcast appearances and mentions of Chris Carmichael

OverviewWe love checking out what the pros are riding, but "normal" riders aiming to finish the Leadville 100 MTB in under 9 hours or under 12 hours have different needs on race day. Ten-time LT100 finisher, coach, and author Jim Rutberg talks with 3-time finisher Adam Pulford about the best bikes, equipment choices for the 2000+ riders behind the race leaders. And, since they're both coaches, they throw in a bunch of training, nutrition, and race strategy tips as well.Key topics in this episode:Challenges of Leadville 100 courseIs Leadville a drop-bar bike course?Best Bike Setup for Leadville 100How much suspension do you need?Bottles or hydration pack?What about a hardtail MTB?Wheels and Tires for Leadville 100Crank length for mountain bikingMTB, Gravel, or Road shoes and pedals?Training and Nutrition tips for Leadville 100LINKS5 Race Bikes from the 2022 Leadville 100 - PinkbikeTech Week – Bike & Tire Guide for the Stages Cycling Leadville Trail 100 MTBRoundup: The mountain bikes of Leadville - VeloXC vs Trail Bike Geo: Trail vs cross-country mountain bikes: Which is right for you? | BikeRadarASK A QUESTION FOR A FUTURE PODCASTGuestJim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.HostAdam Pulford has been a CTS Coach for nearly 20 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Topics in This Episode:Recap of "Science of a Great Pedal Stroke" podcast (Episode 183)Why cyclists should train the full range of cadences"Normal" cadence ranges for different types of cyclingHow to train different cadences (low, high, high + high power)Fast Pedal workout (high cadence, low power)Muscle Tension workout (low cadence, high torque)Power Intervals (high cadence, high power)Sprinting!Resources:Youtube video of this episodeYoutube video of episode 183  (includes visuals described in audio version)Articles: Everything to Know About Pedaling to Maximize Your Cycling PowerWhy and When to Use Low-Cadence Intervals in Cycling Training Cycling Cadence: How Fast Should You Pedal for Ideal PerformanceResearch: Influence of duty cycle on the time course of muscle fatigue and the onset of neuromuscular compensation during exhaustive dynamic isolated limb exerciseOptimal cadence selection during cycling : review article | International SportMed JournalASK A QUESTION FOR A FUTURE PODCASTGuest: Charlie LivermoreCharlie Livermore first worked in Pro Cycling in 1989 with the Wheaties-Schwinn Cycling Team. Then he worked with Chris Carmichael at USA Cycling before spending three years with the Coors Lite Cycling Team, and finally seven years at the helm of the Volvo/Cannondale Pro MTB Team. In 2004, Charlie founded and operated a cycling performance center in Northern California. In 2006 he co-founded Continuum Sports, the management company of the BMC Pro Cycling Team. He joined CTS as a coach in 2011.HostAdam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Key topics in this episode:How power is produced through the pedal strokeThe muscle used for producing power on the bikeTorque effectiveness and the creation of an effective pedal strokeSynchronizing the top and bottom of your pedal stroke Resources:Youtube video of this episode  (includes visuals described in audio version)Articles: Everything to Know About Pedaling to Maximize Your Cycling PowerWhy and When to Use Low-Cadence Intervals in Cycling Training Cycling Cadence: How Fast Should You Pedal for Ideal PerformanceResearch: Influence of duty cycle on the time course of muscle fatigue and the onset of neuromuscular compensation during exhaustive dynamic isolated limb exerciseOptimal cadence selection during cycling : review article | International SportMed JournalASK A QUESTION FOR A FUTURE PODCASTGuest: Charlie LivermoreCharlie Livermore first worked in Pro Cycling in 1989 with the Wheaties-Schwinn Cycling Team. Then he worked with Chris Carmichael at USA Cycling before spending three years with the Coors Lite Cycling Team, and finally seven years at the helm of the Volvo/Cannondale Pro MTB Team. In 2004, Charlie founded and operated a cycling performance center in Northern California. In 2006 he co-founded Continuum Sports, the management company of the BMC Pro Cycling Team. He joined CTS as a coach in 2011.HostAdam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Learn the art and science of training readiness with Coach Adam Pulford and special guest, CTS Coach Jim Rutberg. Ever wonder if your wearable is telling you the full story about your readiness to train? This episode offers insights into readiness scores, tools like TrainingPeaks and WKO, and your own subjective assessments to truly understand if and when you're ready for substantial training.Key topics in this episode:What is "Training Readiness" and how is it measured?Are Training Readiness scores from wearable devices accurate and useful?How Coach Adam uses WKO5 to evaluate TRHow athletes can use their TrainingPeaks data to evaluate TRHow athlete phenotype (e.g. sprinter vs. climber) can influence Training ReadinessNo-Tech ways athletes can tell if they are ready for training Links:Article: 5 Ways to Gauge Your Training ReadinessYoutube: Video with visuals described in this episodeASK A QUESTION FOR A FUTURE PODCASTGuestJim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men's Health, Men's Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at @rutty_rides on Instagram.HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

About Brit and Chris CarmichaelBrit and Chris Carmichael, founders of The Elevated Life®, are a husband and wife duo dedicated to empowering people on the path to transformation, healing, and enlightenment.Chris has spent decades of his life studying psychology and personal development. He uses a powerful blend of meditation and hypnosis to help you break free of fear and tap into your full potential. From 7-figure real estate to yoga teacher and meditation guru, Chris can help you find your inner calm while overcoming any challenge you're up against.Brit has spent 15 years behind the chair of her luxury vegan hair salon where she empowers women to SHINE from the inside. She's the Founder of Shine School®, an online self-love mastery course, creator of the Shine from the Inside Oracle™ deck, and certified yogi who loves to inspire others to find their sparkle magic.In this episode, we discuss:Authenticity and the importance of making decisions without being impacted by the conditioning and expectations of societyLearning to listen to your intuition, aka your internal GPSVarious healing modalities including hypnosis, plant therapy including mushrooms, yoga, meditation, and breathworkWhy inner work and healing are important for weight loss and wellness sustainability. We also talk about eating for health and why gut health is important for your spiritual journey Learning to surrender: “When you are not being guided, you are actually being guided to rest.”Why healing is such an important part of self-love and finding and accepting love from othersSupport the showIMPORTANT LINKS AND RESOURCES Get my NEW BOOK! Ladies, you NEED my new soul-care card deck in your life! Learn more about Move and Still LLC here Check out my 8 wk stress management Course: GROUNDED CONNECT WITH ME: IG - @DominieceRClifton LI- Dominiece R. Clifton A GIFT FOR YOU! Don't forget to subscribe, rate, and review the show on Apple Podcasts to be entered into a drawing to receive my new book FREE! I will be picking one winner monthly. Just send me the screenshot at hello@movestill.com to enter.

Key topics in this episode:Best Practices:Standardize your indoor cycling setup/equipment/appsGet more fans for greater airflowPosition screens at normal sightline for outdoor riding positionHow to align indoor cycling with your training goals.Advantages to indoor cycling that outdoor cycling can't matchExamining and fixing the difference between indoor and outdoor power outputs.How indoor cycling can increase training availability for Time-Crunched Cyclists by 30-50% weekly, monthly, and yearly.Using indoor cycling as a low-risk way to improve bike fit.How to take your indoor cycling fitness outside.LINKSRide Inside book by Joe Friel and Jim RutbergAre FTP and Power Training Zones Different for Outdoor and Indoor Cycling?ERG Mode for Indoor Cycling: When to use it and when to turn it offTop 6 Indoor Cycling Mistakes to Avoid or FixASK A QUESTION FOR A FUTURE PODCASTGuestJim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men's Health, Men's Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Key topics in this episode:Why overhyping Zone 2 does Time-Crunched Cyclists a disserviceSimilarities between Time-Crunched Cyclist, Polarized, and 80/20 paradigmsZone 3: Is it useful or useless? Should you use it or avoid it?Extensive vs. Intensive interval training for Time-Crunched CyclistsHow to shift training from base/foundation to prep/event-specific workAdvantages of a "recovery-rich" training scheduleHow to embrace the benefits of time-crunched trainingASK A QUESTION FOR A FUTURE PODCASTExample Workouts: Intensive Threshold Training Example:Monday: restTues: 4x8min @ Upper Threshold (95-105% of FTP) with 4min RBI; 75minWed: restThurs: 4x6min @ Upper Threshold (95-105% of FTP) with 4min RBI; 75minSaturday: Zwift Group ride or Race, ~1.5hr total. Sunday: 2hrs @ Zone 2 Endurance Extensive Threshold Training Example:Monday: restTues: 2x20min @ Threshold (91-101% of FTP) with 5-7min RBI; 75minWednesday: restThurs: 3x12min @ Threshold (91-101% of FTP) with 5-6min RBI; 75min Saturday: Zwift Group ride or Race, ~1.5hr total. Sunday: 2hrs @ Zone 2 Endurance  (One way to add DENSITY to this program is to rest on Sunday and do Group ride + volume on Saturday for 3-4hrs total that day)GuestJim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men's Health, Men's Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Key topics in this episode:How 'training density' - the way we concentrate or spread out rides - affects training stimulus and adaptation.Comparisons of Tues/Thurs/Sat vs. Tues/Wed/Thurs vs. Sat/Sun workout patterns.Best training pattern for time-crunched criterium and road racers.Best training pattern for time-crunched gravel and mtb marathon racersAre long rides about building fitness or about experiential learning?Should Time-Crunched Cyclists stick to the plan or take advantage of epic days with friends? ASK A QUESTION FOR A FUTURE PODCASTLinksInfluence of Interval Training Frequency on Time-Trial Performance in Elite Endurance AthletesTraining Density: When to Improve it and When to Leave it Alone:Block Periodization vs Traditional Periodization:GuestJim Rutberg has been an athlete, coach, and content creator in the outdoor sports, endurance coaching, and event industries for more than 20 years. He is the Media Director and a coach for CTS and co-author of several training and sports nutrition books, including Training Essentials for Ultrarunning with Jason Koop, Ride Inside with Joe Friel, and The Time-Crunched Cyclist, The Time-Crunched Triathlete, The Ultimate Ride, Chris Carmichael's Food for Fitness, Chris Carmichael's Fitness Cookbook, The Carmichael Training Systems Cyclist's Training Diary, and 5 Essentials for a Winning Life with Chris Carmichael. He writes for trainright.com and his work has appeared in Bicycling, Outside, Men's Health, Men's Journal, Velonews, Inside Triathlon, and on numerous websites. A graduate of Wake Forest University with a Bachelor of Science degree in Exercise Physiology, Jim resides in Colorado Springs, Colorado, with his two sons, Oliver and Elliot. He can be reached at jrutberg@trainright.com or @rutty_rides on Instagram.HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

This episode's guest is Chris Carmichael, the Founder and Chief Endurance Officer of CTS, one of the original and most respected companies in the endurance coaching profession. Within the episode learn how you as a retailer can look at your service offerings from the viewpoint of a coach, including ways we can fuel the cycling journey for all who come in your store, focus on being the knowledge experts and coaching customers, the importance of e-bikes, and finally surefire ways to build a dedicated fit rider community.Support the show

Have you ever wanted to take a peek into Chris's mind? To celebrate his birthday this week, I interviewed Chris all about his childhood, his experience dealing with his parents divorce, and how all of this shaped him to be the person he is today. In this episode of The Elevated Life, we're sharing "A Peek Inside the Mind of Chris Carmichael" to find out where he comes from, where he's going, and what goes on inside the mind of his. If you've ever wanted to take a peek into Chris's Aquarius mind, then this episode is for you! Tune in to hear: How being angry manifested to Chris wanting something different in life The exact moment that changed Chris's future How Chris's experience in private school shaped him Where Chris sees himself in the next 5-50 years Join us in The Elevated Life Club for monthly group coaching, yoga, and meditation. Get started for only $7: https://theelevatedlifeclub.com/ Follow us on social:  BRIT http://www.brittneycarmichael.com  http://www.instagram.com/theworldbybrit  http://www.facebook.com/theworldbybrit CHRIS http://www.heyitscarmichael.com  http://www.instagram.com/heyitscarmichael http://www.facebook.com/heyitscarmichael

Topics Covered In This Episode:Why Chris Carmichael stepped down as CEO of CTSIntroduction to Jeff Pierce, the new CEO of CTSA brief history of the Endurance Coaching Industry in the USThe future of personal coaching as AI and machine learning increase availability of dynamic training plans HostAdam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Guest BiosChris Carmichael and Jeff Pierce were rivals leading up to the 1984 Olympic Team selection, then teammates on the 7-Eleven Pro Cycling Team. Later they both held High Performance Director positions at USA Cycling and played roles in the selection of Team USA cyclists for several Olympic Games, World Championships, and other major international competitions. Chris founded CTS in 2000 and led the company until stepping down in August 2022. Jeff spent more than 13 years as an executive for T-Mobile in telecommunications before returning to USA Cycling as VP of Athletics. He was selected to take over the CEO role at CTS and started in August 2022.Links:About CTS StoryChris's BioJeff's BioChris's IG: https://www.instagram.com/chriscarmichael1960/ Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Pro cycling World Champions, National Champions and World Record holders like Stephen Hyde, Ashton Lambie and past Hard Way guest Rebecca Rusch are among the legendary winners of the Unbound Gravel 100. Held annually in Emporia, Kansas it's one of the most prestigious and competitive gravel bike races in the world In 2022, multi-time cycling road race World Champion Peter Sagan, who has won 17 stages in cycling Grand Tours and has also won the Green Jersey at the Tour de France seven times, will toe the line.  In 2015, I got second at the Unbound 100 for the second year in a row riding with my good friend, training partner, content marketing ace and now rising TikTok star @blakeoftoday. If you're new to Choose the Hard Way, go back to episode 19 to hear about the first time I got second in the Unbound 100 in 2014. Severe food poisoning, the generous wisdom of Chris Carmichael, a magical tiny screwdriver purchased at Rite Aid wielded in a scene from Game of Thrones in the middle of the race, aerobars, the revelation of the actual physical location in the human body of the Spirit of Gravel--this experience had it all.  Losing isn't fun, but it's often funny. Sit back and listen to this tale of two humans who did everything to win and lost anyway.  This episode is part of Life Cycles, a new series I've launched within Choose the Hard Way. Conversations in this series cover the topics you've come to expect from Choose the Hard Way with guests whose lives and careers have been shaped by cycling or whose lives and careers have shaped the world of cycling.  If you have a great story about losing, I'd love to hear it. Hit me on Twitter or Instagram @hardwaypod. If you enjoy this episode, please give it a five-star rating on Spotify or Apple podcasts, subscribe and forward it to a friend. That helps the show surface higher in search so more people can find the inspiring stories of my guests, and I really appreciate the support.  Go to www.choosethehardway.com to sign up for the newsletter. To suggest a guest or be in touch, reach out to choosethehardway@gmail.com.

When looking at the history of endurance sports coaching, there's no better guide than coach Joe Friel. Quite simply, Joe Friel is the most trusted endurance sports coach in the world. He has trained endurance athletes since 1980 in triathlon, duathlon, road cycling, and mountain biking. Joe has trained national champions, world championship contenders, and Olympic athletes. And he has coached scores of amateur athletes of all ability levels.  Friel's philosophy and methodology for training athletes was developed over more than 40 years. They are based on his strong interest in sport science research and his experience training hundreds of athletes with a wide range of abilities.  Friel is cofounder of TrainingPeaks and the best-selling author of many books. These include The Triathlete's Training Bible, The Cyclist's Training Bible, Fast After 50, Going Long, Your Best Triathlon, The Power Meter Handbook, and Your First Triathlon. His cycling and triathlon coaching platform, Joe Friel Training, is among the most successful and respected in endurance sports.  We are privileged to have him on the show today to discuss the craft of coaching. And by that I mean both his personal views on what it takes to become an effective coach, as well as his new body of work entitled The Craft of Coaching, which is a multimedia guide to becoming a better, more successful, and happier coach. Drawing from his 40-year career, Joe shares the lessons he learned about athlete performance, the athlete-coach relationship, mastering the business side—and how to make coaching more rewarding.  Joining Joe on today's episode are a group of coaches who have also had their impact on coaching as we now know it. This includes Dr. Andy Pruitt, the creator of the BG Fit system; Frank Overton, owner of FasCat Coaching; Chris Carmichael, the founder of Carmichael Training Systems; and Kristin Legan, who has been both a coach and a professional cyclist.   Let's dive into the history of coaching! Learn more about your ad choices. Visit megaphone.fm/adchoices

My Unicorn friend is back!!! And we are in for a treat today! We are talking to the Carmichaels including our first male guest Chris Carmichael and first duo! I am soooo friggin excited to have you on, I feel like family though we have never met! The time will be right soon I can feel it I wanted to invite you on after listening to an amazing episode you did on your own podcast The Elevated Life about different tools, skills, approaches you use and have experienced to bring about change and transformation in how we think but also in how we behave and act. So we can ultimately be the best version of ourselves Thoughts trigger feelings, feelings trigger behaviour I also say I feel like you two represent the two sides to my personality/being My human potential, scientific, research lovin', system thinking side- welcome Chris And my spiritual, powerful, witchy, empathic and truly magical sparkles, fun, joy and light side- hello Brit I would love for my listeners to get to know you more like I do, let's find out more about Chris And remind us of your unicorn sparkle Brit! Check out the full shownotes and those FREE downloads on the website: www.warriorgoddesskettlebelltraining.com/podcasts/65 Did this Podcast or any of our programs help you in any way? Leave us a Voice Note just like you hear in this episode. There is a link in our shownotes you can access. https://anchor.fm/lisa-barwise/message And be sure to connect with Lisa Barwise/Warrior Goddess Kettlebell Training on social media: Instagram @Lisa_barwise @wgkettlebelltraining Facebook www.facebook.com/warriorgoddesskettlebelltraining Subscribe & Review in iTunes Are you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. I'm adding a bunch of bonus episodes to the mix and if you're not subscribed there's a good chance you'll miss out on those. Click here to subscribe in iTunes! https://lovethepodcast.com/goddessgotgoals Now if you're feeling extra loving, I would be really grateful if you left me a review over on iTunes, too. Those reviews help other people find my podcast and they're also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you! Click here to subscribe in iTunes! https://lovethepodcast.com/goddessgotgoals --- Send in a voice message: https://anchor.fm/lisa-barwise/message

Many of our listeners, in fact, most of the staff here at Fast Talk Labs, could be considered “time-crunched athletes”—people with only 6-8 hours to train each week. We're athletes who, because of commitments like parenting and work, must try and find ways to fit training in around life, rather than the other way around. And if you've heard that term before—the time-crunched athlete—it's because of our guest today, who literally wrote the book on it. But before you jump to the conclusion that the prescription in the book is high-intensity intervals all the time, think again. That isn't the case, and today we explore the specifics of the method, as well as the science that informs this training approach. We also discuss its limitations, and whether, as we are so often asked, if it can play nicely with the polarized approach. Our featured guest today is, of course, Chris Carmichael, author, coach, and the founder and CEO of Carmichael Training Systems, or CTS, which now boasts 50 professional endurance coaches who have worked with more than 25,000 amateur and professional athletes since 2000. Chris was a member of the 1984 Olympic Team and the iconic 7-Eleven Pro Cycling Team, and is a bestselling author of more than 10 books on training and nutrition. He was also coach to the U.S. Olympic Cycling team in 1992 and 1996. We're also joined by a host of other experienced coaches, including Menachem Brodie, Jared Berg, Julie Young, and Neal Henderson. It's time to explore training with limited time. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices

Joining us today is coach Chris Carmichael. He's a retired pro cyclist competing on the 84 Olympic team, 7-11 team 85-87 and Schwinn-Wheaties 88-89.  He's coached the US Men's cycling teams in 92 and 96, He's the founder and CEO of Carmichael Training Systems and on the Board of We Ride 4.   Show Sponsor: VENGA CBD Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster. Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview with Chris Carmichael Endurance News 1,100 bikes stolen every day: Why isn't cutting down on bike theft more prominent in cycling policy? What's new in the 303 Riding, Being Safe and Having Fun in the Cold–Things to Think About Inside Tracker Update   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Right now you can get free Electrolytes For 3 Months. This month only, when you sign up for a new UCAN subscription, we'll include a free jar of Hydrate for the next 3 months.   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Feature Interview with Chris Carmichael Chris Carmichael was a member of the 1984 U.S. Olympic Cycling Team, the 7-Eleven Professional Cycling Team (1985-1987), and the Schwinn-Wheaties professional cycling team (1988-1989). He started coaching with the United States Cycling Federation (now USA Cycling) in 1990, was the U.S. Men's Road Cycling team coach for the 1992 Olympic Games and the U.S. Olympic Cycling Team Head Coach for the 1996 Olympic Games.   In the winter of 1986, Chris suffered a broken femur in a cross-country skiing accident. He raced a shortened season in 1987, but a series of knee surgeries kept him from returning to full strength. In 1988-89, Chris raced domestically in the U.S. for the Schwinn-Wheaties Professional Cycling Team before retiring at the end of the 1989 season.   Chris was the U.S. Men's Road Cycling team coach for the 1992 Olympic Games. He was named the U.S. National Coaching Director and led “Project ‘96”, a multi-disciplinary effort to put the most technologically and physiologically prepared team on the start line at the 1996 Olympic Games in Atlanta, Georgia. Project '96 led to major advances in aerodynamics – including the GT Superbike – as well as altitude training, heat acclimatization, and hyperoxic training. Many of the sports science advances made during Project '96 are still in use at the elite and amateur levels of endurance sports. Chris was the Head Coach of the U.S. Olympic Cycling Team in 1996. In 1997, he joined the Union Cycliste Internationale (UCI), the international governing body for cycling headquartered in Lausanne, Switzerland, as Olympic Solidarity Coaching Instructor. He is well known for being the personal coach to cyclist Lance Armstrong - as well as George Hincapie, ice-hockey player Saku Koivu and swimmer Ed Moses. Athletes under his tutelage have reportedly won a combined total of 33 medals at the Olympics, World Championships, and Pan American Games.   Chris Carmichael is the founder and CEO of Carmichael Training Systems, Inc. (CTS).     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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:   1,100 bikes stolen every day: Why isn't cutting down on bike theft more prominent in cycling policy? A study into bike theft in the UK has revealed that a staggering 1,100 bikes are stolen every day, and yet, theft is rarely a barrier discussed by policymakers looking to increase cycling participation.   Each year, 80,000 stolen bikes go unclaimed for, presumably with owners either shelling out for a new model, or giving up on their cycling altogether, an unfortunate fate given that a fifth of owners listed their bicycle and kit as their ‘most important possession'.   Whilst the survey, commissioned by Direct Line, showed that 16% of its participants spent a “whopping £500 on their bike and accessories”, a 2021 study across Cycling Weekly's publisher's readers put the average spend figure at £2,685 (Future Publishing BikeTrack Survey, 2021).   For enthusiasts - the people for whom cycling is already a regular pastime, and who are therefore less likely to be put off by road traffic - the loss of a bike is likely an even more substantial financial outlay, arguably making bike theft a key detractor.   Statistics from the UK and US show that whilst 19% and 20% of victims report the loss of a bicycle to the police, only 5% of those stolen are returned each year. Instead, victims, and indeed cycling security brands are putting in the effort to seek solutions.   One owner lucky (or, resourceful) enough to have his stolen bikes returned in November last year was David Wilkins, who used an AirTag GPS tracker to help police retrieve three stolen bikes, the highest in value a £10,000 Specialized.   Relaying the story to Cycling Weekly, Wilkins told us: “[The police] were very helpful, but I got the impression they couldn't do too much as they said the location wasn't specific enough,” he “took the matter into [his] own hands” and even having located the bikes was told by police that the “AirTag could still be inaccurate," only gaining traction when he and an officer “pressed our ears up against the window of the property” and “heard beep, beep, beep.” Whilst the police no doubt have a lot on their hands, it shouldn't be down to victims to play Cluedo on tens of thousands of pounds worth of stolen belongings.   Bike locks have also become more sophisticated, with the likes of Hiplok seeking to produce an angle grinder-resistant solution last year.     What's New in the 303:   Riding, Being Safe and Having Fun in the Cold–Things to Think About This article will hopefully point out some not so obvious challenges, ideas and solutions to help you enjoy winter riding outdoors more.   Riding outside in the Colorado winter comes with increased risks, but often with un-anticipated rewards. I, like so many, have come to enjoy indoor riding much more thanks to my smart trainer (Saris H3) and my motivating software, Zwift. But it doesn't replace the crisp Colorado air and snowy vistas and a sense of not only being outside and refreshed, but sort of conquering the elements too.   Yes, as we know, there can be single layer, short sleeved days in the middle of Winter here along the front range, but rarely is it good to leave the house without at least a vest, gloves, arm warmers and “legs”. For me, come mid-November the toe covers are on and stay on until  March.   Shadows: The sun angle is lower and causes much deeper and darker shadows. So much so if you look at these two pictures you will barely see a rock (about the size of the palm of my hand) in the shadow about 8 feet ahead compared to when I moved the rock into the sun a few inches to the left. These pictures were taken at 1:30pm. Hazards like rocks, potholes and especially ice are well hid by shadows, even narrow ones from a fence post. Also the colder surface temperature in a shadow can house clear “black” ice—super dangerous to cyclists.   Moved the rock into the sun Visibility: With the sun angle lower, sun glare happens much earlier in the day and is more intense and lasts longer. Bright colors or lights won't be as effective. Wearing a lightweight vest or jacket and leaving it unzipped makes it flap and draws attention (as long as it's not too annoying to yourself).   Roads vs. Bike paths. While bike paths might offer a safer feeling with no cars, they can often be much sloppier longer after a snow storm. That's because most paths follow the grade of the land so they slope in one direction. Thus snow or water on the sides tend to drain into the path rather than away from it like on a road. Roads are generally “crowned” in the middle and slope towards drainage and dry out quicker and sit higher than the surrounding land.   Route Planning: Avoid riding past 4pm for reasons noted above with sun glare and quick temperature changes. If riding late, avoid riding into the sun so plan your routes accordingly. Also, riding in canyons can be very unpredictable with even deeper shadows. They hold snow and ice longer and coatings of mag chloride used to melt snow can leave roads looking almost wet and further disguise ice. Cold air pockets in canyons can drop temperatures very quickly. Rides with steep climbs that make us sweat might make us extra chilly going down, so bringing a large, thin, easy-to-put-on jacket for descents is often worthwhile. Routes with short climbs, rolling hills and some more technical turns offer variety which can be good for “moving around” on the bike with standing and shifting hands that will help keep you warmer.   Body fatigue: On a road or triathlon bike in particular, you will feel the road more in the cold. The bike feels stiffer in the cold, your body is typically stiffer so eventually you will feel more fatigue from the jarring and vibration than when it's warm. Lowering your tire pressure 5lbs or so can make a big difference in comfort.   Clothing: In general we all know about the importance of layers and the wonderful fabrics that allow moisture wicking and wind blocking. Probably the biggest bangs for the buck are a good base layer for your torso, toe covers, arm and leg warmers, neck gators, and a skull cap. All of these can be fairly affordable and when added to jackets, vests, jerseys etc, can make a huge difference in comfort. They carry easily, and can be easy to take off and on in changing temperatures. Water and windproof fabrics are great, but can sometimes cause sweating which will eventually make you cold. If it's sunny out, maybe just opt for basic gloves and outerwear.   Fit is king, just like a bike. The better the fit, the more comfortable, the better blood circulation and the the better the experience.  Thicker socks or gloves may cause worse circulation and make you colder. Keep extremities dextrous and warm; numb feet and hands are not good! Also note Gloves too big can get caught on gear and brake levers or catch your hoods when shifting your hands and can cause a crash.   Latex gloves can be a life saver. Combined with another glove, they can add a lot of warmth and are great for unexpected moisture and are super easy to stash in your bike bag–and very cheap.   Toe covers provide really good protection. Neoprene ones are the least expensive but can cause sweating more quickly so for a few extra dollars consider a breathable but water/wind proof fabric.   Full foot covers are great when it's really cold and going to stay cold. They may make your feet too warm though if the temperatures climb. It might be best to start with toe covers that you can use in a much bigger variety of temperatures and if they aren't enough you can always get full foot protectors.   All in all, it takes a while to figure out what's going to work best to keep you warm, but try, it will be worth it. Just be a bit more cautious and aware and enjoy the snowy vistas!     Inside Tracker Update We heard Morgan Pearson talk about how Inside Tracker is helping him dial in his optimal health and diet/supplement choices. What IT is?  Inside Tracker analyzes your biomarkers, using cutting-edge science and technology, to provide ultra-customized recommendations aimed at transforming your body. A biomarker is a biological indicator of your body's internal condition, which can be measured in the blood. Tracking these biomarkers at regular intervals over time, and following a personalized plan to improve them, is a great way to transform your overall health, longevity, performance, and well-bein   What value? I've done the DNA Report and did the blood draw on Tuesday of this week. As soon as I get the results from the lab work, I'll be sure to share it. A couple weeks ago you had asked about the insights I got from Inside Tracker   DNA Reports. According to your genetic data, you're likely to have average potential to excel at power-type sports that use bursts of power such as weight-lifting and sprinting. You may have to work harder to excel at endurance sports such as distance running and cycling. Based on the genes we looked at, you have an average genetic risk for lower testosterone. If your blood testosterone levels are low, you may find it harder to reach your athletic performance goals. Much of the testosterone in your body is bound to a protein called SHBG, and only about 1 to 2 percent circulates freely in your blood.  This report looks at a single genetic variant that can affect the amount of free testosterone in your blood. You have an increased genetic potential for higher blood levels of free testosterone. If you're struggling to reach your athletic performance goals, it might be good for you to consider getting your blood tested for free testosterone. Your red blood cells are packed with hemoglobin, the oxygen transporter in red blood cells. The iron in the hemoglobin protein binds oxygen and carries it from the lungs to the rest of the body, so it's a key factor in athletic performance.  This report looks at a single genetic variant that can affect your hemoglobin level.  Based on one genetic marker, you have an average genetic risk for lower blood levels of hemoglobin, which carries oxygen in your red blood cells. Your muscles need oxygen for optimal performance. Many standard blood tests include hemoglobin so check your latest report from your doctor to see what your blood hemoglobin level really is. Vitamin B12 plays an important role in red blood cell production. Since red blood cells carry oxygen to your muscles, your B12 level can be a factor in performance. This report looks at a single genetic variant that can affect your B12 level. Your body needs vitamin B12 to make red blood cells, which carry oxygen, so this vitamin is crucial for performance. Based on one genetic marker, you have an elevated genetic potential for slightly higher blood levels of vitamin B12. Tendons connect muscles to bone. When your tendons are flexible, you can have better overall flexibility and range of motion. You're also less likely to injure your tendons — when they're under strain, flexible tendons are more likely to stretch than tear. This flexibility is partly genetic, which is why some people naturally have tighter or looser joints and range of motion analysis examines a single genetic variant to determine your potential of tendon and ligament injury (like tendonitis and ACL tears). You have an average genetic risk for tendon stiffness and injury, but you'll still need to exercise smart. To avoid an injury, remember to warm up before your workout. Good news! Based on a single genetic variant, you're not at increased risk of gluten sensitivity. There are no guarantees, of course, so if you develop any food sensitivities make sure to rule out gluten. Good news — based on a single gene variant, you're not likely to develop lactose intolerance. There are no guarantees, of course, so if you develop any food sensitivities make sure to rule out dairy. You have a gene variant that makes you more likely to have a peanut allergy, but your chances of actually having a peanut allergy are still very low. The average risk of a peanut allergy is 1.5%; your potential risk is only 3%. If you have any food sensitivities, you'll want to get tested to find out whether you should avoid peanuts. While your DNA is your master code, things don't always get built exactly according to plan. There are many factors that affect how you grow and change and react to your surroundings. Your DNA is only one factor. Upgrade your InsideTracker experience to include blood analysis, and we'll combine your DNA and blood results in an exclusive report. You'll discover how you are currently expressing your genetic potential, and receive the best, mostpersonalized recommendations, all scientifically proven to help you achieve your health goals. The combined analysis includes: Blood test (most plans), results review and analysis DNA and blood test results comparison, with recommendations to achieve your health goal Actionable recommendations customized for your preferences, habits and bloodwork Recipes and focus foods tailored to your goal, bloodwork results and preferences     TriDot Preseason Project The Preseason Project is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training delivers over training alternatives.   You qualify for the FREE training if you meet the following criteria:   Planning an Olympic, Half, or Full triathlon for 2022 season Train using a device with GPS and/or power Have not used TriDot in the last 6 months Not a professional triathlete Enthusiastic and motivated to get a jump start on your season!   Qualified participants get 2 free months of optimized triathlon training. Learn More.   TriDot Coach Rich Referral - https://app.tridot.com/onboard/sign-up/richsoares     Video of the Week:   Breaking Barriers: Sub7 Sub8 IRONMAN Distance.       Mark Allen: it can be done with a 45 minute swim, 3:45 bike, 2:30 run. 3 helpers on the swim, 4 on the bike and another 3 on the run.  Gives examples of Jan Frodeno and Allistair Brownlee splits and makes it sound very doable 10 athletes wherever they want.   Notes on Craig Howie 96 Kona Tim DeBoom fan UNC women's swimming coach UNC first triathlon Qualified 4 times kona; 4th time dnf 2008; 10 days before the race got hit by a car. I remember Sean Kelly 1st Leadville 50 he wins; focused on the 100 2012-2014 Dana Willet was on his crew He and his dad connected through guitar; not wrestling The golden ratio; Fibonacci   Upcoming Guests   USAT CEO Rocky Harris is joining us later this month to talk about the state of triathlon and give us a sneak preview of this yea's Endurance Exchange.  give sent out his year end message and here's what he said.   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!

Joining us today is coach Chris Carmichael. He's a retired pro cyclist competing on the 84 Olympic team, 7-11 team 85-87 and Schwinn-Wheaties 88-89.  He's coached the US Men's cycling teams in 92 and 96, He's the founder and CEO of Carmichael Training Systems and on the Board of We Ride 4.   Show Sponsor: VENGA CBD Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster. Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery   All Venga CBD products are 100% THC Free and water soluble!    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).     In Today's Show Feature Interview with Chris Carmichael Endurance News 1,100 bikes stolen every day: Why isn't cutting down on bike theft more prominent in cycling policy? What's new in the 303 Riding, Being Safe and Having Fun in the Cold–Things to Think About Inside Tracker Update   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Right now you can get free Electrolytes For 3 Months. This month only, when you sign up for a new UCAN subscription, we'll include a free jar of Hydrate for the next 3 months.   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   Feature Interview with Chris Carmichael Chris Carmichael was a member of the 1984 U.S. Olympic Cycling Team, the 7-Eleven Professional Cycling Team (1985-1987), and the Schwinn-Wheaties professional cycling team (1988-1989). He started coaching with the United States Cycling Federation (now USA Cycling) in 1990, was the U.S. Men's Road Cycling team coach for the 1992 Olympic Games and the U.S. Olympic Cycling Team Head Coach for the 1996 Olympic Games.   In the winter of 1986, Chris suffered a broken femur in a cross-country skiing accident. He raced a shortened season in 1987, but a series of knee surgeries kept him from returning to full strength. In 1988-89, Chris raced domestically in the U.S. for the Schwinn-Wheaties Professional Cycling Team before retiring at the end of the 1989 season.   Chris was the U.S. Men's Road Cycling team coach for the 1992 Olympic Games. He was named the U.S. National Coaching Director and led “Project ‘96”, a multi-disciplinary effort to put the most technologically and physiologically prepared team on the start line at the 1996 Olympic Games in Atlanta, Georgia. Project '96 led to major advances in aerodynamics – including the GT Superbike – as well as altitude training, heat acclimatization, and hyperoxic training. Many of the sports science advances made during Project '96 are still in use at the elite and amateur levels of endurance sports. Chris was the Head Coach of the U.S. Olympic Cycling Team in 1996. In 1997, he joined the Union Cycliste Internationale (UCI), the international governing body for cycling headquartered in Lausanne, Switzerland, as Olympic Solidarity Coaching Instructor. He is well known for being the personal coach to cyclist Lance Armstrong - as well as George Hincapie, ice-hockey player Saku Koivu and swimmer Ed Moses. Athletes under his tutelage have reportedly won a combined total of 33 medals at the Olympics, World Championships, and Pan American Games.   Chris Carmichael is the founder and CEO of Carmichael Training Systems, Inc. (CTS).     Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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:   1,100 bikes stolen every day: Why isn't cutting down on bike theft more prominent in cycling policy? A study into bike theft in the UK has revealed that a staggering 1,100 bikes are stolen every day, and yet, theft is rarely a barrier discussed by policymakers looking to increase cycling participation.   Each year, 80,000 stolen bikes go unclaimed for, presumably with owners either shelling out for a new model, or giving up on their cycling altogether, an unfortunate fate given that a fifth of owners listed their bicycle and kit as their ‘most important possession'.   Whilst the survey, commissioned by Direct Line, showed that 16% of its participants spent a “whopping £500 on their bike and accessories”, a 2021 study across Cycling Weekly's publisher's readers put the average spend figure at £2,685 (Future Publishing BikeTrack Survey, 2021).   For enthusiasts - the people for whom cycling is already a regular pastime, and who are therefore less likely to be put off by road traffic - the loss of a bike is likely an even more substantial financial outlay, arguably making bike theft a key detractor.   Statistics from the UK and US show that whilst 19% and 20% of victims report the loss of a bicycle to the police, only 5% of those stolen are returned each year. Instead, victims, and indeed cycling security brands are putting in the effort to seek solutions.   One owner lucky (or, resourceful) enough to have his stolen bikes returned in November last year was David Wilkins, who used an AirTag GPS tracker to help police retrieve three stolen bikes, the highest in value a £10,000 Specialized.   Relaying the story to Cycling Weekly, Wilkins told us: “[The police] were very helpful, but I got the impression they couldn't do too much as they said the location wasn't specific enough,” he “took the matter into [his] own hands” and even having located the bikes was told by police that the “AirTag could still be inaccurate," only gaining traction when he and an officer “pressed our ears up against the window of the property” and “heard beep, beep, beep.” Whilst the police no doubt have a lot on their hands, it shouldn't be down to victims to play Cluedo on tens of thousands of pounds worth of stolen belongings.   Bike locks have also become more sophisticated, with the likes of Hiplok seeking to produce an angle grinder-resistant solution last year.     What's New in the 303:   Riding, Being Safe and Having Fun in the Cold–Things to Think About This article will hopefully point out some not so obvious challenges, ideas and solutions to help you enjoy winter riding outdoors more.   Riding outside in the Colorado winter comes with increased risks, but often with un-anticipated rewards. I, like so many, have come to enjoy indoor riding much more thanks to my smart trainer (Saris H3) and my motivating software, Zwift. But it doesn't replace the crisp Colorado air and snowy vistas and a sense of not only being outside and refreshed, but sort of conquering the elements too.   Yes, as we know, there can be single layer, short sleeved days in the middle of Winter here along the front range, but rarely is it good to leave the house without at least a vest, gloves, arm warmers and “legs”. For me, come mid-November the toe covers are on and stay on until  March.   Shadows: The sun angle is lower and causes much deeper and darker shadows. So much so if you look at these two pictures you will barely see a rock (about the size of the palm of my hand) in the shadow about 8 feet ahead compared to when I moved the rock into the sun a few inches to the left. These pictures were taken at 1:30pm. Hazards like rocks, potholes and especially ice are well hid by shadows, even narrow ones from a fence post. Also the colder surface temperature in a shadow can house clear “black” ice—super dangerous to cyclists.   Moved the rock into the sun Visibility: With the sun angle lower, sun glare happens much earlier in the day and is more intense and lasts longer. Bright colors or lights won't be as effective. Wearing a lightweight vest or jacket and leaving it unzipped makes it flap and draws attention (as long as it's not too annoying to yourself).   Roads vs. Bike paths. While bike paths might offer a safer feeling with no cars, they can often be much sloppier longer after a snow storm. That's because most paths follow the grade of the land so they slope in one direction. Thus snow or water on the sides tend to drain into the path rather than away from it like on a road. Roads are generally “crowned” in the middle and slope towards drainage and dry out quicker and sit higher than the surrounding land.   Route Planning: Avoid riding past 4pm for reasons noted above with sun glare and quick temperature changes. If riding late, avoid riding into the sun so plan your routes accordingly. Also, riding in canyons can be very unpredictable with even deeper shadows. They hold snow and ice longer and coatings of mag chloride used to melt snow can leave roads looking almost wet and further disguise ice. Cold air pockets in canyons can drop temperatures very quickly. Rides with steep climbs that make us sweat might make us extra chilly going down, so bringing a large, thin, easy-to-put-on jacket for descents is often worthwhile. Routes with short climbs, rolling hills and some more technical turns offer variety which can be good for “moving around” on the bike with standing and shifting hands that will help keep you warmer.   Body fatigue: On a road or triathlon bike in particular, you will feel the road more in the cold. The bike feels stiffer in the cold, your body is typically stiffer so eventually you will feel more fatigue from the jarring and vibration than when it's warm. Lowering your tire pressure 5lbs or so can make a big difference in comfort.   Clothing: In general we all know about the importance of layers and the wonderful fabrics that allow moisture wicking and wind blocking. Probably the biggest bangs for the buck are a good base layer for your torso, toe covers, arm and leg warmers, neck gators, and a skull cap. All of these can be fairly affordable and when added to jackets, vests, jerseys etc, can make a huge difference in comfort. They carry easily, and can be easy to take off and on in changing temperatures. Water and windproof fabrics are great, but can sometimes cause sweating which will eventually make you cold. If it's sunny out, maybe just opt for basic gloves and outerwear.   Fit is king, just like a bike. The better the fit, the more comfortable, the better blood circulation and the the better the experience.  Thicker socks or gloves may cause worse circulation and make you colder. Keep extremities dextrous and warm; numb feet and hands are not good! Also note Gloves too big can get caught on gear and brake levers or catch your hoods when shifting your hands and can cause a crash.   Latex gloves can be a life saver. Combined with another glove, they can add a lot of warmth and are great for unexpected moisture and are super easy to stash in your bike bag–and very cheap.   Toe covers provide really good protection. Neoprene ones are the least expensive but can cause sweating more quickly so for a few extra dollars consider a breathable but water/wind proof fabric.   Full foot covers are great when it's really cold and going to stay cold. They may make your feet too warm though if the temperatures climb. It might be best to start with toe covers that you can use in a much bigger variety of temperatures and if they aren't enough you can always get full foot protectors.   All in all, it takes a while to figure out what's going to work best to keep you warm, but try, it will be worth it. Just be a bit more cautious and aware and enjoy the snowy vistas!     Inside Tracker Update We heard Morgan Pearson talk about how Inside Tracker is helping him dial in his optimal health and diet/supplement choices. What IT is?  Inside Tracker analyzes your biomarkers, using cutting-edge science and technology, to provide ultra-customized recommendations aimed at transforming your body. A biomarker is a biological indicator of your body's internal condition, which can be measured in the blood. Tracking these biomarkers at regular intervals over time, and following a personalized plan to improve them, is a great way to transform your overall health, longevity, performance, and well-bein   What value? I've done the DNA Report and did the blood draw on Tuesday of this week. As soon as I get the results from the lab work, I'll be sure to share it. A couple weeks ago you had asked about the insights I got from Inside Tracker   DNA Reports. According to your genetic data, you're likely to have average potential to excel at power-type sports that use bursts of power such as weight-lifting and sprinting. You may have to work harder to excel at endurance sports such as distance running and cycling. Based on the genes we looked at, you have an average genetic risk for lower testosterone. If your blood testosterone levels are low, you may find it harder to reach your athletic performance goals. Much of the testosterone in your body is bound to a protein called SHBG, and only about 1 to 2 percent circulates freely in your blood.  This report looks at a single genetic variant that can affect the amount of free testosterone in your blood. You have an increased genetic potential for higher blood levels of free testosterone. If you're struggling to reach your athletic performance goals, it might be good for you to consider getting your blood tested for free testosterone. Your red blood cells are packed with hemoglobin, the oxygen transporter in red blood cells. The iron in the hemoglobin protein binds oxygen and carries it from the lungs to the rest of the body, so it's a key factor in athletic performance.  This report looks at a single genetic variant that can affect your hemoglobin level.  Based on one genetic marker, you have an average genetic risk for lower blood levels of hemoglobin, which carries oxygen in your red blood cells. Your muscles need oxygen for optimal performance. Many standard blood tests include hemoglobin so check your latest report from your doctor to see what your blood hemoglobin level really is. Vitamin B12 plays an important role in red blood cell production. Since red blood cells carry oxygen to your muscles, your B12 level can be a factor in performance. This report looks at a single genetic variant that can affect your B12 level. Your body needs vitamin B12 to make red blood cells, which carry oxygen, so this vitamin is crucial for performance. Based on one genetic marker, you have an elevated genetic potential for slightly higher blood levels of vitamin B12. Tendons connect muscles to bone. When your tendons are flexible, you can have better overall flexibility and range of motion. You're also less likely to injure your tendons — when they're under strain, flexible tendons are more likely to stretch than tear. This flexibility is partly genetic, which is why some people naturally have tighter or looser joints and range of motion analysis examines a single genetic variant to determine your potential of tendon and ligament injury (like tendonitis and ACL tears). You have an average genetic risk for tendon stiffness and injury, but you'll still need to exercise smart. To avoid an injury, remember to warm up before your workout. Good news! Based on a single genetic variant, you're not at increased risk of gluten sensitivity. There are no guarantees, of course, so if you develop any food sensitivities make sure to rule out gluten. Good news — based on a single gene variant, you're not likely to develop lactose intolerance. There are no guarantees, of course, so if you develop any food sensitivities make sure to rule out dairy. You have a gene variant that makes you more likely to have a peanut allergy, but your chances of actually having a peanut allergy are still very low. The average risk of a peanut allergy is 1.5%; your potential risk is only 3%. If you have any food sensitivities, you'll want to get tested to find out whether you should avoid peanuts. While your DNA is your master code, things don't always get built exactly according to plan. There are many factors that affect how you grow and change and react to your surroundings. Your DNA is only one factor. Upgrade your InsideTracker experience to include blood analysis, and we'll combine your DNA and blood results in an exclusive report. You'll discover how you are currently expressing your genetic potential, and receive the best, mostpersonalized recommendations, all scientifically proven to help you achieve your health goals. The combined analysis includes: Blood test (most plans), results review and analysis DNA and blood test results comparison, with recommendations to achieve your health goal Actionable recommendations customized for your preferences, habits and bloodwork Recipes and focus foods tailored to your goal, bloodwork results and preferences     TriDot Preseason Project The Preseason Project is a triathlon research initiative that helps us quantify and enhance the performance gains that TriDot's Optimized Training delivers over training alternatives.   You qualify for the FREE training if you meet the following criteria:   Planning an Olympic, Half, or Full triathlon for 2022 season Train using a device with GPS and/or power Have not used TriDot in the last 6 months Not a professional triathlete Enthusiastic and motivated to get a jump start on your season!   Qualified participants get 2 free months of optimized triathlon training. Learn More.   TriDot Coach Rich Referral - https://app.tridot.com/onboard/sign-up/richsoares     Video of the Week:   Breaking Barriers: Sub7 Sub8 IRONMAN Distance.       Mark Allen: it can be done with a 45 minute swim, 3:45 bike, 2:30 run. 3 helpers on the swim, 4 on the bike and another 3 on the run.  Gives examples of Jan Frodeno and Allistair Brownlee splits and makes it sound very doable 10 athletes wherever they want.   Notes on Craig Howie 96 Kona Tim DeBoom fan UNC women's swimming coach UNC first triathlon Qualified 4 times kona; 4th time dnf 2008; 10 days before the race got hit by a car. I remember Sean Kelly 1st Leadville 50 he wins; focused on the 100 2012-2014 Dana Willet was on his crew He and his dad connected through guitar; not wrestling The golden ratio; Fibonacci   Upcoming Guests   USAT CEO Rocky Harris is joining us later this month to talk about the state of triathlon and give us a sneak preview of this yea's Endurance Exchange.  give sent out his year end message and here's what he said.   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!

Just in time to help out with all of those holiday issues. Special guest Chris Carmichael (yes, that one), the man that changed how we approach training, is here to help us all get to the next level. 

This podcast honestly turned out better then I had imagined when I first planned to have Brit and Chris on. The magic is real in this conversation. I am so honored to share this with you!    PAY THE FEE- SHARE THIS EPISODE WITH A FRIEND!  Instagrams- Chris  Brit The Elevated Life

In this episode we go over our personal backgrounds in the reptile field and the goals of the podcast. We also interview our very first guest Dr. Chris Carmichael. Dr. Carmichael teaches Ecology, Animal Behavior, and Vertebrate Zoology among other things at Bob Jones University. He is also the curator for the school's serpentarium. We discuss his research with Gila Monster venom for cancer treatment and Tuatara ecology and biology.

Orlando Solar Bears vice president of ticket operations and client services Chris Carmichael joins Jesse Liebman on this week's episode of Bear Tracks, presented by Pink Whitney by New Amsterdam Vodka. The two discuss Carmichael's decade with the Solar Bears organization as the team approaches its 10th season of ECHL competition.

I always tell my athletes to treat themselves like Olympic athletes. But what the French Toast does that actually mean? How do you act like an Olympian when you're a hobbyist athlete with no sponsors, a full-time job, and kids who are eating crayons behind your back?The truth is that you will probably never have the luxury of training 40 hours a week like Simon Biles of John John Florence.But do you know where you can be exactly like a champion? Your mindset. And between you and me, I think that's where all the magic happens in training.So today, we'll look at 5 things champions DON'T do that you shouldn't either.Ready? Let's do this.Hat tip: Inspired by a post on the CTS blog by cycling coach Chris Carmichael.Read Detailed Show Notes At:https://missadventurepants.com/64Mountain Fit Course:https://missadventurepants.teachable.com/p/mountain-fit/Facebook Group:https://www.facebook.com/groups/missadventurepants/Try Breathwork with Sarah:https://missadventurepants.com/breathwork

Former Bethel principal Chris Carmichael is sentenced in state court. Also, subsistence fishing is closed on much of the Yukon river.

Here's a potential future question for you: how should people with limited training time (6-8 hours per week) think about periodization? Chris Carmichael (in Time-Crunched Cyclist) is essentially saying that a traditional base-build-taper really only works for high volume (12+ hour riders), and instead suggests more of an on/off approach (high intensity 11 week build phase, followed by 4-6 week recovery phase, rinse and repeat). Wondering what you think and what recommendations you might have for thinking about planning training across the course of a year.

This week we have Sharon Madison and John Genell from We Ride 4. We Ride 4 is a community of cyclists that create unique experiences for members through weekly rides, participation in cycling events and social gatherings throughout the year.  What makes them really unique is their charitable organization and partnerships to improve communities and conservation awareness.   Show Sponsor: VENGA   Venga CBD knows how important sleep is for athletes so they created Venga Super Sleep.  It has Melatonin, CBD AND an all-new cannabinoid CBN that's been shown to promote sleep.  You get all three in Venga Super Sleep and it's available now. I think they sold out in the first couple of days but are sure to have more soon.   Oh, and get this - no sleep aid hangover. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep.  As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming.   You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It's typically $85, so it's a smokin' deal!   Go to vengacbd.com/sleep to get all the details and don't forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview - We Ride 4 Endurance News - Arzechena, Leeds  What New in the 303 - Colorado Tri, E-Rock and BRAC to Bicycle Colorado Video of the Week - Arzechena Highlights     Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Saw Tim O'Donnell has his hands on UCAN EDGE.  Each has 15g of SuperStarch Energy and 0g sugar.  They are not a gel consistency, which is awesome!  Is much more like a liquid.  Tear off the top and just rolled it up.  It wasn't sticky like gels.  The flavor is like the tropical orange flavor of the Energy SuperStarch powder.  I may  my extra test tubes of UCAN SuperStarch.   You put in the training, so don't let nutrition limit your performance.  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   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Sharon Madison and John Genell Madison was once a professional cyclist, and has since dedicated her life's work to building a community around the idea that a bike creates freedom and empowerment. She started the bike club at Wish 4 Wheels, providing bikes to second graders at Title 1 schools in Denver, and in the midst of the pandemic she created a new non-profit organization – We Ride 4 — which raises funds to support organizations that promote fitness, health and outdoor adventure for children.   We also have John Genell who is a former Board member of Wish for Wheels and helped found We Ride 4 with Sharon.  John comes from a career working in Big 5 Consulting.  John was at Deloitte when I was at Arthur Anderson.  More recently he worked at Grant Thornton and now in the property development business.  He's also an avid cyclist and Chief Ambassador at We Ride 4.   Let's get into our interview with Sharon Madison and John Genell. We Ride 4   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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:   ARZACHENA, Italy — Matt McElroy (Huntington Beach, Calif.) led a group of five Americans Saturday at a World Triathlon Cup race in a 61-man field highlighted by three world champions in Arzachena, Italy. McElroy's fifth-place finish was his best international result since a string of three consecutive World Triathlon Cup wins in the fall of 2019. With a time of 55 minutes, 11 seconds on the sprint-distance course, McElroy was 12 seconds off a podium that was led by Great Britain's Jonathan Brownlee, a two-time Olympic medalist and 2012 World Triathlon champion, in 54:48. Adrien Briffod of Switzerland claimed silver in 54:52 for his first World Triathlon Cup medal since a June 2017 win, while three-time World Triathlon champion Mario Mola of Spain was third in 54:59. On a warm, dry day in Italy, it was Seth Rider (Germantown, Tenn.) who appeared to be the U.S. favorite through the start of the race. Hungary's Márk Dévay led after the 750-meter swim, followed by a group of 10 that included Rider. In third after the first transition, the 2014 U.S. Youth Olympian took the lead at one point during the first lap of the bike among a trio that included Dévay and Brownlee. Rider, McElroy and 2010 Youth Olympian Kevin McDowell (Geneva, Ill.) all remained in the large lead group of up to 24 athletes throughout the three-lap, 19.3-kilometer ride with McDowell and McElroy sixth and seventh at the end of the bike, which was led by Frenchmen Paul Georgenthum and Arthur Berland. Rider was once again the leading American after the second transition, in fourth, until McElroy made his move during the 5-kilometer run. McElroy vaulted from 11th to fifth in the first lap of the run, and fought to maintain that pace through the finish while Brownlee and Briffod broke away on the second and final lap to lead the race.  McDowell placed 21st in 56:05 and Rider 24th in 56:36. With a time of 57:43, 2016 Olympian Ben Kanute (Geneva, Ill.) was 35th, while Darr Smith (Atlanta, Ga.), who had raced the Olympic-distance World Triathlon Cup Lisbon one week prior, was 47th in 1:00:23. McElroy's finish improved his rank in the World Triathlon Olympic Qualification Rankings by one spot. The U.S. will send three men to Tokyo if it maintains three men in the top-30 of the Olympic Qualification Rankings by June 14. Morgan Pearson, who did not compete in Arzachena, is the only U.S. male currently qualified for the 2020 U.S. Olympic Team by way of his bronze medal at the World Triathlon Championship Series Yokohama on May 15. All remaining spots on the U.S. Olympic Team will be named via discretion by USA Triathlon's Games Athletes Selection Committee after June 14. Other notes- US only country to have 3 athletes each men and women Jonathon Brownlee broke free by a mile on the first climb dropping Seth Rider and Richard Varga Kristian Blummenfelt 20 seconds back on the swim finish and then caught JB on the decent of the first climb Richard Varga first off the bike Only one US woman in the field, Gina Sereno who DNF'd Kevin McDowell, 21st Ben Kanute down 3 minutes and 35th   Results: Elite Men | 2021 World Triathlon Cup Arzachena — World Triathlon Results: Elite Women | 2021 World Triathlon Cup Arzachena — World Triathlon   What's New in the 303:   Without Limits, Boulder Triathlon Race info & registration | withoutlimits this weekend at Boulder Res with a Sprint, Oly, Du and Aquabike   Elephant Rock Ride Elephant Rock | Roll Massif has a kids ride, Family Fun Ride, 28.5 Gravel, 44, 62, and 100.   It Could Be Me board member announcement; Mo Siegel (Celestial Seasonings and Red Zinger bike classic founder), Chris Carmichael, Pete Piccolo, Rachel Joyce   BRAC Changes Name to Colorado Cycling and Re-defines Mission Denver, Colorado.  Colorado Cycling (formerly the Bicycle Racing Association of Colorado) is proud to release its new logo and mission statement.  The organization changed its name this spring to reflect its new identity and mission, which is to support the full spectrum of cycling events in our great state.  “Rather than focusing our energy on solely the traditional forms of bicycle racing, the organization is now committed to supporting, enhancing, and growing the sport in all its forms, including road, mountain, track, gravel, cyclocross, triathlon, high school league and fundraising events,” said Andy Johnson, Board President.   Colorado Cycling has adopted a new mission statement that reflects this change: “Colorado Cycling advances the sport by inspiring our community to experience cycling events in the Rocky Mountain region.”   In addition, Colorado Cycling has created a new logo for the organization, which illustrates the organization's 45 years of service to the cycling community.  It features the red rider image that has been part of the organization's identity for decades, and incorporates the familiar blue, red and yellow of the state flag.   Bill & Rich's Excellent [Endurance] Adventure Bill Elephant Rock? Rich Open water swimming at Chatfield and training for Pikes Peak and the Triple Discuss Major Taylor book if time   Video of the Week: World Triathlon Cup Arzachena - Elite Men's Highlights   Upcoming Interviews 5th at Arzachena, Matt McElroy joining us to talk about that race, his race this weekend in Leeds and the Olympic selection process. We are being introduced to Coach Jeff Troesch by Sue Reynolds.  Jeff Troesch, MA, LMHC is an internationally recognized expert in the field of mental skills training and performance enhancement and has been involved in training athletes and other elite performers since 1988.   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 we have Sharon Madison and John Genell from We Ride 4. We Ride 4 is a community of cyclists that create unique experiences for members through weekly rides, participation in cycling events and social gatherings throughout the year.  What makes them really unique is their charitable organization and partnerships to improve communities and conservation awareness.   Show Sponsor: VENGA   Venga CBD knows how important sleep is for athletes so they created Venga Super Sleep.  It has Melatonin, CBD AND an all-new cannabinoid CBN that’s been shown to promote sleep.  You get all three in Venga Super Sleep and it’s available now. I think they sold out in the first couple of days but are sure to have more soon.   Oh, and get this - no sleep aid hangover. You’ll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body’s systems to promote a great night’s sleep.  As with all of Venga CBD’s products, Super Sleep is 100% THC-free and non-habit forming.   You can check it out at Vengacbd.com/sleep and they have a great bundle offer running: If you buy a bottle of the Venga CBD daily CBD Ultra Gels, you can get a bottle of Super Sleep for just $34.00. It’s typically $85, so it’s a smokin’ deal!   Go to vengacbd.com/sleep to get all the details and don’t forget that our listeners get a X discount with coupon code X (only valid on full-priced items, not bundles).    Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview - We Ride 4 Endurance News - Arzechena, Leeds  What New in the 303 - Colorado Tri, E-Rock and BRAC to Bicycle Colorado Video of the Week - Arzechena Highlights     Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Saw Tim O'Donnell has his hands on UCAN EDGE.  Each has 15g of SuperStarch Energy and 0g sugar.  They are not a gel consistency, which is awesome!  Is much more like a liquid.  Tear off the top and just rolled it up.  It wasn't sticky like gels.  The flavor is like the tropical orange flavor of the Energy SuperStarch powder.  I may  my extra test tubes of UCAN SuperStarch.   You put in the training, so don't let nutrition limit your performance.  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   Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Sharon Madison and John Genell Madison was once a professional cyclist, and has since dedicated her life’s work to building a community around the idea that a bike creates freedom and empowerment. She started the bike club at Wish 4 Wheels, providing bikes to second graders at Title 1 schools in Denver, and in the midst of the pandemic she created a new non-profit organization – We Ride 4 — which raises funds to support organizations that promote fitness, health and outdoor adventure for children.   We also have John Genell who is a former Board member of Wish for Wheels and helped found We Ride 4 with Sharon.  John comes from a career working in Big 5 Consulting.  John was at Deloitte when I was at Arthur Anderson.  More recently he worked at Grant Thornton and now in the property development business.  He's also an avid cyclist and Chief Ambassador at We Ride 4.   Let's get into our interview with Sharon Madison and John Genell. We Ride 4   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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:   ARZACHENA, Italy — Matt McElroy (Huntington Beach, Calif.) led a group of five Americans Saturday at a World Triathlon Cup race in a 61-man field highlighted by three world champions in Arzachena, Italy. McElroy’s fifth-place finish was his best international result since a string of three consecutive World Triathlon Cup wins in the fall of 2019. With a time of 55 minutes, 11 seconds on the sprint-distance course, McElroy was 12 seconds off a podium that was led by Great Britain’s Jonathan Brownlee, a two-time Olympic medalist and 2012 World Triathlon champion, in 54:48. Adrien Briffod of Switzerland claimed silver in 54:52 for his first World Triathlon Cup medal since a June 2017 win, while three-time World Triathlon champion Mario Mola of Spain was third in 54:59. On a warm, dry day in Italy, it was Seth Rider (Germantown, Tenn.) who appeared to be the U.S. favorite through the start of the race. Hungary’s Márk Dévay led after the 750-meter swim, followed by a group of 10 that included Rider. In third after the first transition, the 2014 U.S. Youth Olympian took the lead at one point during the first lap of the bike among a trio that included Dévay and Brownlee. Rider, McElroy and 2010 Youth Olympian Kevin McDowell (Geneva, Ill.) all remained in the large lead group of up to 24 athletes throughout the three-lap, 19.3-kilometer ride with McDowell and McElroy sixth and seventh at the end of the bike, which was led by Frenchmen Paul Georgenthum and Arthur Berland. Rider was once again the leading American after the second transition, in fourth, until McElroy made his move during the 5-kilometer run. McElroy vaulted from 11th to fifth in the first lap of the run, and fought to maintain that pace through the finish while Brownlee and Briffod broke away on the second and final lap to lead the race.  McDowell placed 21st in 56:05 and Rider 24th in 56:36. With a time of 57:43, 2016 Olympian Ben Kanute (Geneva, Ill.) was 35th, while Darr Smith (Atlanta, Ga.), who had raced the Olympic-distance World Triathlon Cup Lisbon one week prior, was 47th in 1:00:23. McElroy’s finish improved his rank in the World Triathlon Olympic Qualification Rankings by one spot. The U.S. will send three men to Tokyo if it maintains three men in the top-30 of the Olympic Qualification Rankings by June 14. Morgan Pearson, who did not compete in Arzachena, is the only U.S. male currently qualified for the 2020 U.S. Olympic Team by way of his bronze medal at the World Triathlon Championship Series Yokohama on May 15. All remaining spots on the U.S. Olympic Team will be named via discretion by USA Triathlon’s Games Athletes Selection Committee after June 14. Other notes- US only country to have 3 athletes each men and women Jonathon Brownlee broke free by a mile on the first climb dropping Seth Rider and Richard Varga Kristian Blummenfelt 20 seconds back on the swim finish and then caught JB on the decent of the first climb Richard Varga first off the bike Only one US woman in the field, Gina Sereno who DNF'd Kevin McDowell, 21st Ben Kanute down 3 minutes and 35th   Results: Elite Men | 2021 World Triathlon Cup Arzachena — World Triathlon Results: Elite Women | 2021 World Triathlon Cup Arzachena — World Triathlon   What's New in the 303:   Without Limits, Boulder Triathlon Race info & registration | withoutlimits this weekend at Boulder Res with a Sprint, Oly, Du and Aquabike   Elephant Rock Ride Elephant Rock | Roll Massif has a kids ride, Family Fun Ride, 28.5 Gravel, 44, 62, and 100.   It Could Be Me board member announcement; Mo Siegel (Celestial Seasonings and Red Zinger bike classic founder), Chris Carmichael, Pete Piccolo, Rachel Joyce   BRAC Changes Name to Colorado Cycling and Re-defines Mission Denver, Colorado.  Colorado Cycling (formerly the Bicycle Racing Association of Colorado) is proud to release its new logo and mission statement.  The organization changed its name this spring to reflect its new identity and mission, which is to support the full spectrum of cycling events in our great state.  “Rather than focusing our energy on solely the traditional forms of bicycle racing, the organization is now committed to supporting, enhancing, and growing the sport in all its forms, including road, mountain, track, gravel, cyclocross, triathlon, high school league and fundraising events,” said Andy Johnson, Board President.   Colorado Cycling has adopted a new mission statement that reflects this change: “Colorado Cycling advances the sport by inspiring our community to experience cycling events in the Rocky Mountain region.”   In addition, Colorado Cycling has created a new logo for the organization, which illustrates the organization’s 45 years of service to the cycling community.  It features the red rider image that has been part of the organization’s identity for decades, and incorporates the familiar blue, red and yellow of the state flag.   Bill & Rich's Excellent [Endurance] Adventure Bill Elephant Rock? Rich Open water swimming at Chatfield and training for Pikes Peak and the Triple Discuss Major Taylor book if time   Video of the Week: World Triathlon Cup Arzachena - Elite Men's Highlights   Upcoming Interviews 5th at Arzachena, Matt McElroy joining us to talk about that race, his race this weekend in Leeds and the Olympic selection process. We are being introduced to Coach Jeff Troesch by Sue Reynolds.  Jeff Troesch, MA, LMHC is an internationally recognized expert in the field of mental skills training and performance enhancement and has been involved in training athletes and other elite performers since 1988.   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!

On today's episode of the Keep Going Podcast, we speak with Chris Carmichael, a former professional cyclist and the founder and CEO of Carmichael Training Systems.  Cycling influenced Chris in many ways over the years, learning skills as a young kid biking around Florida that influenced his career and prepared him to become a renowned coach down the line. Chris himself was a member of the 1984 US Olympic Team and part of the first American team (7-Eleven) to race the Tour de France in 1986. After suffering a career ending injury while skiing, Chris channeled his passion for cycling into becoming a successful coach and entrepreneur, founding Carmichael Training Systems in 2000, making world-class coaching accessible to athletes of all ability levels. Through Chris's leadership, CTS immediately established itself as the premier destination for personal fitness, nutrition, and life coaching; a leadership position the company has held throughout its 20-year history.  Let's go!

Chris talks about their approach to the recent start of the ECHL season in Orlando.

Today I have PETER DEFTY back on the show to talk about Optimal Fat Metabolism, VESPA …and we may start with  the immune system (hot topic) as has A LOT to do with Metabolic Health!  Who is Peter Defty? My name is Peter Defty and I am one of the pioneers in fat-adapted performance. This work, first on myself beginning in 2001, and subsequently with athletes I coached, eventually led to some stunning athletic performances all based upon optimizing fat metabolism.  Because of the overwhelming bias toward carbohydrates as the necessary energy source for athletes & athletic performance these performances were dismissed as 'anecdotal' and ridiculed by the mainstream sports experts. This did not deter me because what I was personally experiencing coupled with what athletes I was working with were achieving told me fat adaptation was real. Humans are meant to metabolize fat as their primary aerobic energy source.  In 2010 a friend suggested I contact Dr. Stephen Phinney after reading an article on him. This led to a meeting where I shared these results with Dr. Phinney who immediately stated not only were these results real but he was genuinely interested in learning more. It turned out Dr. Phinney had a keen interest in fat adapted performance and, like me, knew it offered much more than the dismissive attitude it was given by experts like Louise Burke and Chris Carmichael. “However, those at the coal-face of sports nutrition can delete fat loading and high-fat diets from their list of genuine ergogenic aids for conventional endurance and ultra-endurance sports.” - Louise Burke, PhD "To think carbs make you fat is wrong. You're fat because you're not exercising... Low-carb diets are exactly what you should not do if you're active...Carbs are the fuel that drives your life; suddenly everyone's forgotten this. If you're working out five days a week, you need a minimum 60 percent [daily caloric intake] of carbs a day.” -Chris Carmichael Peter and I chat today about a few important topics for training, fueling and performing as a Low Carb Athlete including: The 5 Paradigm-shifts of Fat Adaptation (OFM) - OFM Tips on Training to the low carb athlete- heart rate, steady state vs. run/walk Endurance training tips for the aging low carb athlete – improve mitochondria for longevity   How does VESPA work for fueling the low carb athlete?  Why?  Science? How to improve recovery and repair from endurance training? Learn more about OFM and VEPPA via the links below: https://ofm.io/the-5-paradigm-shifts-of-fat-adaptation-ofm/ https://ofm.io/the-ofm-story/ http://www.vespapower.com/ Reach out to us with any questions!  We would love to hear from you and see how you are training, fueling and performing as a low carb athlete!   Debbie Potts The WHOLESTIC Method Program Burn Fat. Optimize Health. Improve Performance. Certified FDP, FNTP, NASM CPT, CHEK HLC, Kion Coach Host of ‘The Low Carb Athlete' Podcast Author & Speaker “Life is Not a Race” & “The WHOLESTIC Method Manual” www.debbiepotts.net

We've all been on our indoor trainers (at least those of us in the northern hemisphere).  This week's interview is with Jim Rutberg who recently co-authored "Ride Inside: The Essential Guide to Get the Most Out of Indoor Cycling".   Jim is known for co-authoring the “Time Crunched Triathlete” with Chris Carmichael and many, many more books on cycling, running and triathlon. Show Sponsor: VENGA This week's sponsor is Venga CBD. Venga CBD is designed specifically to help athletes perform their best. Venga CBD Recovery Balm is beeswax-based and available in 500mg and 1000mg jars. The addition of lavender and eucalyptus essential oil makes you want to slather it all over! Just remember, a little goes a long way.  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Jim Rutberg Endurance News - Endurance Exchange, 2021 Olympics about to be cancelled, What New in the 303 - Paratriathlete Hailey Danz Shares Her Coming Out Story Video of the Week - New "It Could Be Me" video Forgot to mention last week - Tez and recycling   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  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,    Interview with Jim Rutberg is the owner of Rutberg Communications and has been an athlete, coach, content creator, and communications specialist in the outdoor sports, endurance coaching, and cycling event industries for more than 20 years. He has helped promote national and international event brands, and written and ghostwritten thousands of web and magazine articles. Along the way, he has co-authored nine books on training and sports nutrition for cycling, triathlon, and ultrarunning, including The Time-Crunched Cyclist and Time-Crunched Triathlete with Chris Carmichael, Training Essentials for Ultrarunning with Jason Koop, and most recently, Ride Inside with Joe Friel. The core motivation behind Jim’s work is to help events, brands, and coaches inspire people to improve fitness, lead healthy lifestyles, and perform at their best. He can be reached at jim@jimrutberg.com or @jrutberg on Twitter. Use coupon code 'rideinside' on the Velopress website for 15% off the purchase of the book. The link is: https://www.velopress.com/books/ride-inside/   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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: Endurance Exchange Hosted by USA Triathlon, Endurance Exchange is the nation’s largest endurance sports conference. It is designed to grow, inspire and support the endurance sports industry and provide a forum where everyone within the multisport community can learn; share best practices, trends and innovations; network; and celebrate. It comprises three former USA Triathlon-hosted industry events: the USA Triathlon Race Director Summit, the Art and Science of Triathlon International Coaching Symposium and the Medical Multisport Conference.   Day 1 experience: General Session: State of the Sport with USA Triathlon CEO Rocky Harris Growing Triathlon Through Professionals: Updates from the Professional Triathletes Organisation with Sam Renouf Latest Endurance Sports Industry Trends: Gary Roethenbaugh, MultiSport Research Using Data to Inform Training Plans: The Fundamentals Chris Nikic, You Are an IRONMAN! Returning to Racing with The IRONMAN Group CEO Andrew Messick Triathlon’s Big Four Like You’ve Never Seen Them Before - Join Dave Scott, Scott Molina, Mark Allen, and Scott Tinley The Road to Tokyo 2021: Preparation, Progress, Qualification, & Key Strategies  Why Having A Coach is Critical to Performance   Japan looking for a way out of Olympics because of COVID Tokyo’s Olympics dream likely will have to wait.  The Japanese government has privately concluded that the Tokyo Olympics — originally slated for last summer — will have to be cancelled because of COVID-19, according to a report from The Times of London.  The report states Japan will now switch its focus to securing he Olympics for the next available year, 2032.  Japan has spent $25 billion on preparations for the competition, though polls have shown 80 percent of Japanese people are against it going on as planned, according to the report.  Despite public posturing from both the International Olympic Committee and the Japanese government saying the games can happen, a winter wave of coronavirus cases in Japan has made that goal far more difficult, according to The Times. Ironman Indiana This year, IRONMAN Indiana will reward those who choose not to wait. It will welcome those who live by the phrase “now’s the time” instead of “next time”. And most of all, it will give athletes the first and only opportunity to take on 140.6 miles in the longest standing host city of Muncie, Indiana. General Registration opens for IRONMAN Indiana and IRONMAN 70.3 Muncie on January 25th at 12pm ET/11am CT.  We look forward to seeing you in Muncie on October 2, 2021!   What's New in the 303: A Weight Lifted: Paratriathlete Hailey Danz Shares Her Coming Out Story In November, 2020, I did one of the most terrifying things I’ve ever done. In this social media post, I came out as gay.  I think I’ve known I was gay since college, but I fought it for a long time. I already fell into one minority group having lost my leg to cancer, and I guess I didn’t want there to be one more thing to make me different. Even as I began to accept this piece of my identity, I was ambivalent toward the idea of coming out publicly. On the one hand, it felt like something I shouldn’t be obligated to do. While my sexuality is a part of me, it’s certainly not the most significant part. I didn’t want to make a big deal about being gay because in the grand scheme of who I am, it’s not a big deal. (It’s my hope that one day people won’t feel like they have to “come out” as we know it, because acceptance of differences in sexuality is the norm. And for the record, I think we’re close to this being the case.)  But the reality is, we’re not there yet. And in our current world, if you’re a gay professional athlete who’s not publicly out, you’re hiding something. And let me tell you, hiding a part of yourself is exhausting. The weight of that burden is not unlike the weight of a chronically high training load. When you carry it around long enough, fatigue becomes your baseline, and you stop noticing how much effort you’re using just to stay afloat.   Triny Willerton and IT COULD BE ME and The Story Behind the New Video Triny was astounding and led to a movement she created called “It Could Be Me.” She crusades to do everything possible to help makes roads safer for cyclists and vulnerable road users. She played an instrumental role in pushing for legislation in 2019 that greatly increased the penalties for drivers who injure or kill vulnerable road users. Whats impressive is her tenaciousness and energy for building a community of people who share her passion for making sure the roads are as safe as possible. She has over a 100 ambassadors spreading the cause across North America, Europe and Australia. In her quest she discovered that part of the problem, or maybe challenge is that motorists don’t see cyclists as everyday people. They “see” them as annoyances, or a nuisance or as “those people in spandex”, almost like they aren’t human. She decided to embark on a campaign to make sure cyclists are seen as humans and like anyone else. That they are parents, sons, daughters, co-workers, teachers, doctors, friends–just like the motorist–who needs to be respectful and mindful of them and treat them like any other human. Triny asked people to send videos of themselves talking about who they are and why they love to ride or walk and how they are parents or whatever to remind everyone to be careful and mindful of their own safety. There are now a few thousand videos and even Governor Polis made one for the It Could Be Me Facebook page. She has gotten attention from people all over the world and continues to grow her platform. She recently released a video to hone in on the mission, even starring Bicycle Colorado’s Executive Director Pete Piccolo!   Triny offers these bullets as to her who, what, why, when and how: *It could be me was founded in 2019 by Triny Willerton after being hit by a careless driver and was almost killed. *Some drivers have stopped seeing cyclists as human. *It could be me is on a mission to change the current narrative and re-humanize cyclists and all vulnerable users of the road. * The video was filmed in the summer of 2020 in Boulder, CO, following all COVID19 guidelines. *We need to look out for each other more than ever. We can, and we will make roads safer together.   Video of the Week: #itcouldbeme one road   Upcoming Interviews: Chaz Davis @blackkidrunning has since traveled across the country to compete, holding three American records and, most recently, was named the 2018 United States Association of Blind Athletes (USABA) Men’s Marathon Champion. Chaz looks forward to this new chapter in his life with his dog Tricia as he pursues his Master’s degree in social work to help people with disabilities. He was recently featured on the Disney+ series IT'S A DOGS LIFE.   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! Happy New Year!  Stay tuned, train informed, and enjoy the endurance journey! #ENDURANCEEXCHANGE

We've all been on our indoor trainers (at least those of us in the northern hemisphere).  This week's interview is with Jim Rutberg who recently co-authored "Ride Inside: The Essential Guide to Get the Most Out of Indoor Cycling".   Jim is known for co-authoring the “Time Crunched Triathlete” with Chris Carmichael and many, many more books on cycling, running and triathlon. Show Sponsor: VENGA This week's sponsor is Venga CBD. Venga CBD is designed specifically to help athletes perform their best. Venga CBD Recovery Balm is beeswax-based and available in 500mg and 1000mg jars. The addition of lavender and eucalyptus essential oil makes you want to slather it all over! Just remember, a little goes a long way.  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION).   In Today's Show Feature interview with Jim Rutberg Endurance News - Endurance Exchange, 2021 Olympics about to be cancelled, What New in the 303 - Paratriathlete Hailey Danz Shares Her Coming Out Story Video of the Week - New "It Could Be Me" video Forgot to mention last week - Tez and recycling   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  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,    Interview with Jim Rutberg is the owner of Rutberg Communications and has been an athlete, coach, content creator, and communications specialist in the outdoor sports, endurance coaching, and cycling event industries for more than 20 years. He has helped promote national and international event brands, and written and ghostwritten thousands of web and magazine articles. Along the way, he has co-authored nine books on training and sports nutrition for cycling, triathlon, and ultrarunning, including The Time-Crunched Cyclist and Time-Crunched Triathlete with Chris Carmichael, Training Essentials for Ultrarunning with Jason Koop, and most recently, Ride Inside with Joe Friel. The core motivation behind Jim’s work is to help events, brands, and coaches inspire people to improve fitness, lead healthy lifestyles, and perform at their best. He can be reached at jim@jimrutberg.com or @jrutberg on Twitter. Use coupon code 'rideinside' on the Velopress website for 15% off the purchase of the book. The link is: https://www.velopress.com/books/ride-inside/   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  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: Endurance Exchange Hosted by USA Triathlon, Endurance Exchange is the nation’s largest endurance sports conference. It is designed to grow, inspire and support the endurance sports industry and provide a forum where everyone within the multisport community can learn; share best practices, trends and innovations; network; and celebrate. It comprises three former USA Triathlon-hosted industry events: the USA Triathlon Race Director Summit, the Art and Science of Triathlon International Coaching Symposium and the Medical Multisport Conference.   Day 1 experience: General Session: State of the Sport with USA Triathlon CEO Rocky Harris Growing Triathlon Through Professionals: Updates from the Professional Triathletes Organisation with Sam Renouf Latest Endurance Sports Industry Trends: Gary Roethenbaugh, MultiSport Research Using Data to Inform Training Plans: The Fundamentals Chris Nikic, You Are an IRONMAN! Returning to Racing with The IRONMAN Group CEO Andrew Messick Triathlon’s Big Four Like You’ve Never Seen Them Before - Join Dave Scott, Scott Molina, Mark Allen, and Scott Tinley The Road to Tokyo 2021: Preparation, Progress, Qualification, & Key Strategies  Why Having A Coach is Critical to Performance   Japan looking for a way out of Olympics because of COVID Tokyo’s Olympics dream likely will have to wait.  The Japanese government has privately concluded that the Tokyo Olympics — originally slated for last summer — will have to be cancelled because of COVID-19, according to a report from The Times of London.  The report states Japan will now switch its focus to securing he Olympics for the next available year, 2032.  Japan has spent $25 billion on preparations for the competition, though polls have shown 80 percent of Japanese people are against it going on as planned, according to the report.  Despite public posturing from both the International Olympic Committee and the Japanese government saying the games can happen, a winter wave of coronavirus cases in Japan has made that goal far more difficult, according to The Times. Ironman Indiana This year, IRONMAN Indiana will reward those who choose not to wait. It will welcome those who live by the phrase “now’s the time” instead of “next time”. And most of all, it will give athletes the first and only opportunity to take on 140.6 miles in the longest standing host city of Muncie, Indiana. General Registration opens for IRONMAN Indiana and IRONMAN 70.3 Muncie on January 25th at 12pm ET/11am CT.  We look forward to seeing you in Muncie on October 2, 2021!   What's New in the 303: A Weight Lifted: Paratriathlete Hailey Danz Shares Her Coming Out Story In November, 2020, I did one of the most terrifying things I’ve ever done. In this social media post, I came out as gay.  I think I’ve known I was gay since college, but I fought it for a long time. I already fell into one minority group having lost my leg to cancer, and I guess I didn’t want there to be one more thing to make me different. Even as I began to accept this piece of my identity, I was ambivalent toward the idea of coming out publicly. On the one hand, it felt like something I shouldn’t be obligated to do. While my sexuality is a part of me, it’s certainly not the most significant part. I didn’t want to make a big deal about being gay because in the grand scheme of who I am, it’s not a big deal. (It’s my hope that one day people won’t feel like they have to “come out” as we know it, because acceptance of differences in sexuality is the norm. And for the record, I think we’re close to this being the case.)  But the reality is, we’re not there yet. And in our current world, if you’re a gay professional athlete who’s not publicly out, you’re hiding something. And let me tell you, hiding a part of yourself is exhausting. The weight of that burden is not unlike the weight of a chronically high training load. When you carry it around long enough, fatigue becomes your baseline, and you stop noticing how much effort you’re using just to stay afloat.   Triny Willerton and IT COULD BE ME and The Story Behind the New Video Triny was astounding and led to a movement she created called “It Could Be Me.” She crusades to do everything possible to help makes roads safer for cyclists and vulnerable road users. She played an instrumental role in pushing for legislation in 2019 that greatly increased the penalties for drivers who injure or kill vulnerable road users. Whats impressive is her tenaciousness and energy for building a community of people who share her passion for making sure the roads are as safe as possible. She has over a 100 ambassadors spreading the cause across North America, Europe and Australia. In her quest she discovered that part of the problem, or maybe challenge is that motorists don’t see cyclists as everyday people. They “see” them as annoyances, or a nuisance or as “those people in spandex”, almost like they aren’t human. She decided to embark on a campaign to make sure cyclists are seen as humans and like anyone else. That they are parents, sons, daughters, co-workers, teachers, doctors, friends–just like the motorist–who needs to be respectful and mindful of them and treat them like any other human. Triny asked people to send videos of themselves talking about who they are and why they love to ride or walk and how they are parents or whatever to remind everyone to be careful and mindful of their own safety. There are now a few thousand videos and even Governor Polis made one for the It Could Be Me Facebook page. She has gotten attention from people all over the world and continues to grow her platform. She recently released a video to hone in on the mission, even starring Bicycle Colorado’s Executive Director Pete Piccolo!   Triny offers these bullets as to her who, what, why, when and how: *It could be me was founded in 2019 by Triny Willerton after being hit by a careless driver and was almost killed. *Some drivers have stopped seeing cyclists as human. *It could be me is on a mission to change the current narrative and re-humanize cyclists and all vulnerable users of the road. * The video was filmed in the summer of 2020 in Boulder, CO, following all COVID19 guidelines. *We need to look out for each other more than ever. We can, and we will make roads safer together.   Video of the Week: #itcouldbeme one road   Upcoming Interviews: Chaz Davis @blackkidrunning has since traveled across the country to compete, holding three American records and, most recently, was named the 2018 United States Association of Blind Athletes (USABA) Men’s Marathon Champion. Chaz looks forward to this new chapter in his life with his dog Tricia as he pursues his Master’s degree in social work to help people with disabilities. He was recently featured on the Disney+ series IT'S A DOGS LIFE.   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! Happy New Year!  Stay tuned, train informed, and enjoy the endurance journey! #ENDURANCEEXCHANGE

Guests: Gersh Kuntzman; Chris Carmichael; Paul J. Lee We have two guests this evening and, as promised, our new weekly feature! My first guest is blunt, to the point, and doesn't mince words when it comes to the Mayor of NYC and the NYPD.  Gersh Kuntzman is the editor of Streetsblog NYC and Streetsblog USA and this past week, […]

Guests: Gersh Kuntzman; Chris Carmichael; Paul J. Lee We have two guests this evening and, as promised, our new weekly feature! My first guest is blunt, to the point, and doesn't mince words when it comes to the Mayor of NYC and the NYPD.  Gersh Kuntzman is the editor of Streetsblog NYC and Streetsblog USA and this past week, […]

GFTeam Brazillian Jiu-Jitsu black belt Chris Carmichael speaks live to MMA UK's Stuart Henderson. --- Send in a voice message: https://anchor.fm/mmaukbjj/message

This episode is an unusual and relatively short podcast where Erik and Gerry discuss the road to 100 miles on Zwift late January 2021. Erik and Gerry came up with this idea recently discussing cycling goals during the fall and wintertime and how to get ready for the 2021 cycling season. The days are getting shorter, and depending on where you live, the weather might be impacting your outdoor rides. The goal is to complete a 100 miles ride on Zwift during the last weekend of January 2021. This ride is not an easy challenge and a considerable achievement when you meet this goal. In addition to the bragging rights, you will earn the 100-miler badge on Zwift, a badge that not many folks have….What's even more important, because of the program's nature leading to completing the 100 miles, you will build a huge base that will benefit you throughout 2021.Erik and Gerry discuss the program's details like; how to join, how to prepare, and base training.Enjoy this exceptional podcast and we hope you will join us for the 100 mile challenge! P.s. you can also find a recording of this podcast on YouTube.https://youtu.be/MHOMr1U4iB0https://www.dutchdieselcycling.com/rideschedulehttps://zwift.com/https://zwiftinsider.com/

Chris is the founder and CEO of CTS, a pioneering company in the endurance coaching industry. Celebrating its 20th Anniversary in 2020, CTS has worked with more than 20,000 amateur and professional athletes and grown to a coaching staff of more than 50 coaches in three locations nationwide. Chris was a member of the 1984 Olympic Team and the iconic 7-Eleven Pro Cycling Team, and is a bestselling author of more than 10 books on training and nutrition, including “The Time-Crunched Cyclist” and “The Time-Crunched Triathlete”. Coach to the US Olympic Cycling Team in 1992 and 1996, he was named the US Olympic Committee Coach of the Year in 1999. Chris is a columnist for Road Bike Action Magazine and writes a weekly training blog with more than 70,000 subscribers. He was a longtime columnist for Bicycling Magazine, Outside Magazine, Velonews, and Triathlete Magazines. Chris and CTS have been the trusted coaching resource for amateur athletes as well as National, World, and Olympic Champions. https://trainright.com/ --- Support this podcast: https://anchor.fm/executiveathletes/support

Olympic athlete, member of the first American Tour de France team, and founder of CTS (Carmichael Training Systems), Chris Carmichael joins me to talk about the Virtual Tour de France, racing Paris Roubaix on 80's bikes, and the importance of fitness for everyone. Chris shares some incredible stories from his racing days and a very scary experience skiing in the backcountry. If you're interested in what Carmichael Training Systems has to offer, you can learn more at www.trainright.com

In this episode Geoff & Gerry speak with Eric Hofman the owner of Dutch Diesel Coaching and founder of the Dutch Diesel community on Zwift. We discus how Eric got into cycling and coaching and we dive into the principles of "Time Crunched Cyclist" and the importance of structured training. There's a good conversation about the importance of balancing your training with your social and work life so you don't over train or even burn-out.We also discuss software like Zwift, TrainerRoad and Training peaks to tools to support your structured training program. www.dutchdieselcycling.comhttps://linktr.ee/LowlandscyclingThe Time Crunched CyclistThe Cyclist's Training BibleFast After 50Wahoo Kickr HeadwindZwiftTraining PeaksTrainerRoadFrom Erik's website:Our mission at Dutch Diesel Cycling, LLC is to share the great experience of outdoor and indoor cycling to inspire the next generation of riders. With our busy lives spent juggling work and family commitments, and more time spent behind devices, cycling is a great way to decompress, relax, and get those endorphins going.  Dutch Diesel Cycling offers personalized coaching plans for time-crunched cyclists, kick start programs for those new to indoor cycling, and boutique outdoor tours for small groups.  We also organize virtual group rides for anyone who wants to join us on Zwift.Erik Hofman: Certified USA Cycling Coach and Tour GuideGrowing up in the Netherlands, biking was an everyday activity for me, even into my teenage years. But it was not until moving to California and participating in a 2001 Team in Training charity event that my love for biking really started. I thoroughly enjoyed seeing the California hills and coastline in the group training rides and then completing "America's Most Beautiful Bike Ride," a 100-mile ride that goes all the way around Lake Tahoe.  From there, my passion for the sport evolved into amateur racing from 2009 to 2014 in the NCNCA. This is where I got the nickname "Dutch Diesel" because I spent a lot of time at the front working to keep the team out of the wind and trying to close the gaps on break aways.  ​Since then, I have been riding an average of 5,000 to 6,000 miles per year to stay fit, which includes leading "virtual" and outdoor rides.  In addition, I coach and manage annual training plans for clients. I established Dutch Diesel Cycling to bring my passion and knowledge of cycling to those who want to improve their performance and/or fitness, ride in a group, or discover some of the most beautiful places in California.  Cycling is a fun individual sport, but it's even more fun sharing it with others.  So, join us.  We know you'll enjoy the ride.  

This week on the podcast we talk with Coach, Frank Overton of FasCat Coaching about gravel training and racing.   FasCat supports both elite and recreational athletics in achieving goals both big and small.   Remember #FTP. Sponsored by: Cycle Oregon Support the Podcast:  Buy me a coffee Automated Transcript, please excuse the errors. Frank, welcome to the show. Thanks for having me, Craig. Pleasure to be here. Right on. We always start off by learning a little bit more about the cycling background of our guests and how they first came to riding, drop our bikes off road. So how'd you get started? In 1995, I graduated in college and I got a job within three weeks of graduating. I came home from work the first day, five o'clock, and I sat on the couch and like ate chips and watch TV, woke up the next day, said I'm not doing that again. And I played tennis in high school and college and you know, like NCAA, all that and you need two people to play tennis. So when I got to a new town, a new job came home that second day and I didn't have anyone or know anyone to play tennis with. So I had a mountain bike that I use for commuting and I wrote it around the neighborhood and the neighborhood rods. I started to go a little bit further away, a little bit further away and it was all on pavement. And I actually was riding on the sidewalk until someone yelled at me. And then I started riding on the road and you know, 30 minutes turned into 45 turned into 60. And then I rode over to a bike shop and said, where are the trails? And cause it was a mountain bike. And lo and behold, one of the guys that I went to college with own the bike shop and he, he took me under his wing a little bit enough to like say, Hey man, you need to get a helmet and here you need to get these, these shoes. But anyway, this is in Winston Salem, North Carolina. And I started riding in the woods after work and loved it and that, that, that's how I got started. I E. The other way I got started, sorry to be long winded right off the bat is when I was 11 and 12, I would come home from school and my parents, you know, I would go out in the neighborhood and play, this is before phones and everything. I was a free range kid and I had friends from school that lived in different neighborhoods and I had a lot of friends in my neighborhood that we would all play. And I had this like, I don't know, like a Sears 10 speed bike that my parents had bought me and I started riding that to neighborhoods other than my own afterschool to go play like basketball and, and, and like, you know, pick up flag football. And my parents would always let me go wherever I wanted to on, they didn't even know how far I was going. So the bike was a lot, a lot of freedom for me to go rod to different neighborhoods to, you know, do other sports. So that slippery and love of just peddling around the neighborhood ultimately led you to racing mountain bikes and road bikes, right? I guess so. Yeah. Yeah. I mean yeah. You know, because you've done it as a kid and then you start doing it for exercise after, you know, in your adult life. I got started in mountain biking later in life. You know, I didn't do it in high school. This is before Nika and that, and I didn't do it in college. So back to the woods and Winston Salem and my friend did that bike shop, you know, it went back like the second time and he's like, Hey, you know, you should come and race with us. And you know, it's like, yeah, let's do it. And he was an expert mountain biker and I was a beginner and he said, okay, you can, you can rod with us, you can get a ride with us. And I wasn't gonna go to the race by myself cause I didn't even know where to go or what to do. But he was leaving at 8:00 AM for the like Cunningham expert race and he's like, well, you got to do this one if you go with us, cause like my race, the beginner race was like later in the day, but I wasn't cold by myself. So I kind of like just dove right in and you know, trial by fire and I was hooked. I loved it. And, you know, I kept doing it and it just kinda yeah, blew up from there. And then ultimately you raced semi-pro on the mountain bike and cat one on the road. That's right. Yeah. Fast forward, whatever, six to seven years. Raced for the Schwind homegrown grassroots team. Raced for specialized Nantucket nectars for a year. And and then the Richie grassroots Mount bike team in 2002 and I broke my hand at the Northern national and Alpine Valley. It's the same place where Stevie Ray barn's helicopter crashed. And I like, I was like pre-writing the course. I was like in the best shape of my life. I was going to use that race to get my pro upgrade. And lo and behold, you know, just stupid crash riding in the woods in a, put my hand, right on a baby head rock and just folded over the metacarpals and you know, so I couldn't race, but I mean, like really good shape. And I, I use this expression with my athletes, you know, my legs were not broken and got on the trainer and you know, this is like right around, you know, I'd always done road racing and crits, you know, for training in between the, the mountain bike races, the Northern national circuit and like the courts now bike series in, in Colorado, the cross country series. And this is also right around during the Lance wave when road racing was cool. Kind of like the way gravel is now. I mean it was the thing to do. It's like what all the mountain bikers are getting into. Cause it was just, you know, awesome. And there was a lot of opportunities. So I went to super week that year at with a broken hand because I could put my, my phone around the ski lever and I can still race. I mean I was like in really good shape. I couldn't wrap my hand around the bar, but I could, you know, pulled the right STI lever with my thumb. So I go to super weak, you know, race from two weeks in a row. Love it, come back home. And then I just drove myself out to the cascade bicycle race in Oregon. Loved it. And you know, I didn't really do that well, but I, and I can hold my own in the pro one, two field. So in 2002, the Mount bike sponsorship dried up and prior to that it was like gravy train. I mean, you know, they were giving people like me cash money and two bikes and you know, all the equipment we needed, but after nine 11 and the.com boom. And the combination of the Lance wave there wasn't as many opportunities. I really didn't have a team for 2003, so I decided to race on the road. I mean, it's the same thing that gravel racers are doing now, just different disciplines. So I I turned to race and on the road in 2003, you know, did a, you know, a lot of the NRC counter events, Redlands and Salono, central Valley classic he LA cascade obviously super week. Oh, it was called dairy, dairy land all those races. And it was during that time. What else? Oh, in 2002 also because of the.com boom. And nine 11, I lost my job is in biotechnology. Biotechnology was incredibly volatile back then and most of the companies that I worked for were startups. I was like employee number 12. It's the longest running company I worked at. But the market tanked and funding dried up and layoffs happened. And one thing I realized in biotech is every time you go to a new company, it takes about six months to learn new technology. And the other thing I learned was there's two types of people in biotechnology, those with their PhD and those without, and I was without, because I had chosen to ride my bike a lot more in life than to spend time in the lab, in the, in the library. And so I realized I needed to do something different. And I decided, I I was, that's when I got into coaching in 2002 I was in between biotechnology jobs. I was training full time to be a road racer, try to be a professional level road racer. And yeah, that's when I got the help of a friend. I built a website, wrote some training tips, came up with the logo and the name and yeah, that's when it all got, yeah, that's when fast cat coaching got started. And had you gotten some coaching previously in any of the sort of semi-pro and pro racing you were doing? Oh yeah, absolutely. I was coached by a fellow by the name of Dave Morris. Hi day. Shout out Dave was a exercise physiologist. He worked on project 96 for any of the old timers out there. Project 96 was the title of the project given to basically the team charged with winning gold medals at the Atlanta 1996 Olympic games. And he worked down in Colorado Springs in the human performance lavatory and he, you know, day was one of the first coaches. He's a peer of Chris Carmichael and Dean Golich from, from that air. And he had written a book, I think the name of it was like racers ready anyway, Gaye was coaching some people in, in, in 98. I, I like trained as hard as I could and I didn't really get any better at the end of that season. I was like, I gotta hire a coach and man I had to like call around. I mean this is like I called Dean Crandall who put me in touch with Dean Golis. She said he was too busy and that was back when in coaching where you had to like, you had to like be good enough to be coached for a coach to take you on. And I was like a no name but Dave was trying to make some money and he had an affordable coaching and I was coached by day for like four years and went from a sport class, Mount biker, you know, all the way up to like count one, you know, borderline professional mountain bike level. Yeah, it's interesting you hear that story a lot when people just have the raw talent and get it organized by a coach to kind of progress to that next level. So that's an interesting tale of how you came to founding fast cat. I should note, as I mentioned in the intro that you guys have been producing a really great podcast. How long has it been a couple of years on that. Oh thanks. It has been 84 episodes and may of 2018 so little over. Let's see. Hey, we're coming up on two years here. This may. That's awesome. I think you know what's, what's interesting to me is you guys put out such depth of information on your site and the, it's sort of a lot of, it's freely available, lot of great plans out there and obviously you guys offer customized coaching. A couple of the episodes that really kind of grabbed hold of me and I got a ton of questions for you about a variety of subjects, but there, there was the concept of winning in the supermarket and winning in the kitchen. That really resonated with me as someone who feels like he consistently fails in those departments. Can you talk about just a touch on, on that philosophy and where you guys are coming from with that? Absolutely. Well and when I hired Dave is my coach, you know, we did a one season 98, 99 completely didn't even pay attention to nutrition. In fact, I was losing in the grocery store. I was losing in the, in the kitchen and you know, one day in 1999, you know, Dave introduced the concept of power to weight ratio to me. And then, you know, I talked to some of my teammates and I, and I looked around and you know, it turns out power to weight ratios, one of the greatest determinants of performance in the type of racing that I was doing, which was now biking, which was a lot of climbing. And to you know, go up these Hills faster, you had to weigh less. And you know, so I started paying attention to my nutrition and, and in October of I guess that was like 2000, I started you know, eat more salads, more vegetables. You know, I still had no clue what I was doing. You know, this is 20 years ago. But I, but back then I was, you know, you're young you know, you're, you produce, you know, your endocrine system is still, you know, you know, firing away and it's really easy to lose weight as like, you know, a 28, 30 year old compared to when you're 48 or, you know, in your fifties when your Intercom system has slowed down tremendously. And so you know, I got really skinny and got really fast and that's how I upgraded up to, you know, be in a semi-pro and a cat one. And I really didn't make that much more power. I mean, I got more powerful, but really the biggest, the, you know, the huge leap that I took was from losing weight. And so that's the impetus behind winning in the kitchen. It's super important and really just comes down to a lot of guys think they can just ride more and eat less and that's what you can do in your 20s. But that is not the path to longterm sustainable success. You know, when you're a masters athlete, you in your thirties, maybe you can kind of get away from it or again, account and blend the two. But you know, for many years it was the Eddie Murks rod more eat less. But really 80% of weight loss comes from healthy food choices that emanate from the kitchen that's winning in the kitchen. And really 20% of weight loss is you know, just from riding more like, you know, rotting a ton of hours, like when you can do when you're in your 20s. So it really just comes down to eating more vegetables, eating more fruits you know, staying away from added sugar partially hydrogenated fat, saturated fat, you know, it's really simple. One of my teammates from back in the day, the Richie team, he had a term that I adopted. He said there's two types of foods. There's the go fast Khan and there's the go slow con. And I guarantee you everyone listening right now can put a label on either. And so really it's just paying attention to the go fast foods and you know, going to the grocery store, choosing those foods and you know, trying to wait in the kitchen and it's a healthy lifestyle. And I can go on and on and on about that cause we do in our podcast. Yeah. No I encourage people to go back and listen to those episodes of your podcast cause I found it interesting. I think it's pretty easy for us as kind of middle-aged athletes, masters athletes to look around and think about what we're eating and realize the percentage of go slow foods to go fast foods is highly skewed in the go slow category. And you know, you know, clearly I think we need to acknowledge that, you know, most of, most of the gravel athletes that are listening to this, I suspect are out there for the adventure. They're taxing their bodies, they're going for these big events like dirty Kanza. But at the same token, you know, they're not trying to be a skeleton, Chris Froome type athlete. It's just not important to them. It's important for them to get to the finish line. So there's, you know, there's clearly some balance there of, of enjoying life, but also, you know, making those choices that all enable you to be more efficient on the bike and have more success at these long distance events. That's right. And success at the event comes from the second part of the winning and the kitchen philosophy and approach is you got to fuel your workouts and fuel your, your long distance rides. And you know, back then I would, you know, put five you know, gels in my pocket and you know, suck those down every 30 minutes. But nowadays, you know, we'd talk about gels, blocks, bars, every 30 minutes we'd talk about making rice cakes from scratch, lads and Dr. Allen Lim. You know, we talk about you know, just eating well proportion meals before and after and, and, and all that in everyone that does these races, these long races, you know, where they can all, they probably want to lose five or 10 pounds. They may not want to get down to you know, 7% body fat. But you know, as you age, your, your body just instance, natural tendency to put on more, more fat and store fat and, and you know, you'd neglect that for a few years and then you're, you know, that's when you got the spare tire and when you do decide to choose more go fast foods and try to win in the kitchen is that's where this can come in. Cause we don't advocate like dieting and like, you know, restricting calories. We just advocate eating more, really just eating more fruits and vegetables and greens and, and, and making those go fast food choices. Yeah. And I think that's where I am as an athlete. It's really, I just would like to start making better choices. At the beginning of 2019 I became a vegetarian, which has helped. But I found that just being a vegetarian doesn't necessarily mean you, you make good food choices. So 2020s about kind of combining that with a little bit better choices. And you know, one of the things I struggle with, and I wanted to kind of get your opinion as as a coach is you know, as a, as a family man, as someone who works for a living, my time windows are off often outside of my control. So you know, I think about getting on a training program but then I think to myself, okay, in any given week or any given month, my long ride window may open up serendipitously. So it may be on the program that I'm supposed to be resting this week, but all of a sudden I have a five hour block of time because my wife has decided to take my son somewhere. How do you kind of work with athletes who are grappling with the challenges of time, opportunity versus training schedules? Well, I mean, the first thing that we try to do is teach and not tell. And that I would tell you as a contradict myself, I would teach you to just go for it. When you have that five hour window of opportunity, first of all go for it because that's what you, you know, need and want to do and then just figure out everything you know, downstream as far as the training plan goes. So it's, you're the type of athlete that would benefit from like a coaching relationship to be taught that. And, and, and a lot of, we, a lot of athletes are like, well, I'm not ready for that. And then so we have these training plans and in these training plans we obviously you have the long rod and we have a, a private athlete forum where we have figured out a way to kind of teach athletes if they do want have questions, just like for the, you know, the conundrum that you just presented. And it's like, how do I follow the plan but still, you know, adopt to these. And it's just really just asking the question. And, and in training peaks, you know, moving your workouts around is this simple left click, drag and drop and the software and you move like your longer OD to like a Friday instead of a Saturday or a Sunday instead of Saturday. And then you just, you know, you just work, work your way through the plant. We teach consistency. You know, we do have the hashtag FTF P which is follows up bleep in plan, which is a derivation of the velum Menotti rule number five and HTF view. We joke about that but we also use that as an opportunity to teach people good training habits and to be flexible with themselves. So like you may be coming from the, the angle, I've got to follow this plan just right. Maybe you're like a perfectionist, but really what you want to do is be flexible with yourself and just go for it and then, you know, kind of adjust your rest days around that opportunity. Right. The other thing I have is, you know, I often work in San Francisco four days a week and I commute in from mill Valley. So I've got this sort of hour long, not certainly not junk miles because I'm enjoying going through Sausalito and over the golden gate bridge, but it's not pure training. And then I have the opportunity to ride home in the evening. So, you know, there's the potential for me to be riding two hours in any one of those days. But to date it's just sort of been plot along, you know, not put any more effort in or less effort than just required by the terrain in front of me. Okay. So I have an athlete that lives in mill Valley and he works in San Francisco. So we worked that into his, his training plan. He's in di, I wouldn't say he's a die hard commuter, he just enjoys it. I mean, why don't we, do you want to, you know, sit in traffic across the golden gate bridge when you can rot across it. Super good weather. It's pleasurable. I mean, I've written across the golden gate bridge. It was scary as heck with the tourist oncoming and the cross winds. But other than that, it's a great view and a lovely way to maybe, you know, commute to and from work. What I would say to you, and this is the teaching moment is, and this, this is, I think we were corresponding by email about this. It's like what are you training for? Identified the demands and the requirements for performance in that event and then back that up to what you should be doing in your training and say you are training for like a dirty Kanza or any other gravel event out there. You gotta have a really good aerobic and endurance. You need to ride your bike a lot. You know, like the Omni podcast that we just recorded with her. She rides her bike a lot. Therefore that's why she is good at riding 200 miles and you don't have to ride your bike a lot on just one day. You just need to ride your bike a lot over time, six months. And so getting back to your commute, riding two hours a day, four to five times a week, totally fits in with trying to ride a lot over the course of six, six months in preparation from any gravel event. I mean during that time, at the very least you spend time in zone two, that's a robotic endurance increase your mitochondrial density. Yeah, that's the foundation of all gravel racing. And then I think there is a client and I don't know the name of it, but as you kind of head South from Sausalito and mill Valley and start to go up to the bridge, you can get in a like good eight to 10 minutes of like you can do tempo, you can do sweet spot, you do threshold, you can do like five minute work, a park Hill, you know, before you cross the bridge. Yeah, I mean, I mean you might just need to take like a 20 minute detour. But I did that. The athletes that I worked with, his name is Sean. We were, we were always coming up with these like custom workouts. Like, okay, you'll do like threshold work on the way to, on the way to work. But then rod zone two on the way home and then the next day run zone two to work. But on the way back, let's do this tempo. So it's just kind of getting creative. But I would say overall I'm staying consistent and trying to ride your bike a lot in a flexible manner is going to net new greater gains than, than you know, trying to do like a six hour ride. You know, once one day a week, consistency is King and I would just encourage you to commute as much as possible. Yeah. We've also got the luxury here. We can head into Tennessee Valley and actually ride the gravel pretty much all the way to the golden gate bridge and there's plenty of add on opportunities. So there's a number of people who do what's referred to around here as the dirty commute where we head off road, which is pretty, it's pretty incredible to kind of have that experience and then drop into the golden gate bridge and be downtown in the financial district for work an hour later. Makes me want to move to the Bay. I know you've enjoyed it out here, the riding, so it's not lost on me that we're blessed, but as are you in Boulder? I spent a number of years out there and I love it. There's so much fun. We are, we live in gray places. The other thing that I grapple with is and this kinda goes on with opportunism around my time windows is I, you know, I often get last minute opportunities to ride events, whether it's locally or you know, even traveling a little bit. So I struggle with kind of choosing an a event. And for me like the concept of a events is a, is almost irrelevant at the end of the day. I want to experience new gravel. I want to enjoy the gravel community wherever I am. So I was trying to think back as to in, in last year I think I did maybe four or five kind of 60 to a hundred mile events around the country and there wasn't much rhyme or reason to them. And, and to your earlier point, I did feel like all my commuting miles enabled me any structure whatsoever to kind of get to the finish line and enjoy those long events. But any, any further advice in that category of like someone who is opportunistically taking these, these event opportunities and isn't really focused on anyone in particular? Yeah, I have two answers for you that kind of parallel with each other. The first thing is I would encourage you to choose an M and a event and you may want to like, like we did a whole podcast on this a couple of years ago in the fall about choosing your a event and cause we were introducing the term a event B event, the event to our, to our listeners. And, you know, really, I think everyone knows what we were talking about, like in a event is your dirty cans and 200 or your lost and found or your crusher and the Tuscher BWR you know, mid South, you know, Steamboat, gravel, that, that sort of thing. Those are the races that you dream about, that when you are on a long run and you're wondering what you're doing in life, you, you fall back to remembering what you're training for. They're, they're the races that, that motivate you and they're fun and, and for years the crusher and the Tuscher was my a race and that's what motivated me prior to the crusher and the Tuscher. The big bear Norbert national was that those, the first mountain bike race of the year that kicked off the notice season. And that's what got me through the winter. You know, when I was, you know, lifting heavy in the gym, doing intervals, rod long, you know, that's your reason. I think Rebecca Rush calls that. What's your, why? You know, that that's, that that's the a race. But then for your B race is in kind of your spontaneous you know, nature. Well, yeah. You know, definitely go for him and, you know, participate. They, so I would call those your B race races. And the the other thing I would say, you may be like, well, I don't have any race or, you know, life doesn't really fit in with that. And then that's okay. You know, keep going you know, through your journey in gravel racing and one of these days of life or open up, you know, not be as busy. And you'd be like, Oh, I'm getting, this is my goal. I'm gonna go for it. And it may be like a, like, like last year I had an athlete do the dirty cans and 200, and he, he completed that. And then this year the rift in Iceland is his big, big goal. And that's what he lives in Pennsylvania. And he, you know, it's not the greatest weather, but you know, the, the idea of being his best in, in Iceland, you know, keeps him, keeps him going. And maybe that's for you and it's not something that I can tell you as your goal. It's something that you're going to just come up with one day or think about and, or decide upon. Am I answering your question? You are, and I mean it has posed some sort of questions for me and I, I'd been a bit hurt with a back problem throughout the winter, so it kind of had put my 2020 plans in question as to what I was excited about and what I really wanted to do. I, I'm, I'm thinking for me, Rebecca's private Idaho might be my, my sort of a race for the year and build the season around that. So now that you have an a race, someone like me, I mean, I can go to town. I mean, now we have a timeframe ripping, you know, that's labor day. That's where we have March, April, may, June, July, August at six months away, 24 weeks, you know, now, now from someone like me, it's like, okay, we should do this, this and this. To prepare you have the opportunity to build your base. Like we, you know, from commuting here, you don't want to neglect interval training, you know, threshold, you know, there is a 20 minute climb that starts off, Rebecca is private auto course. And after that climb, there's a big selection. It's a bunch of chunky gravel after that. So your power to weight ratios is big and important and you want to work on your threshold power to get over that climb in the best possible group and selection and time. And so, you know, being in mill Valley you have awesome 20 minute climb. So then you can structure your training going up and down Mount Tam and the Alpine dam and yeah, so then, but it also helps you peer dyes, your motivation. And we always say, you know, training for these races is kinda like a crescendo and, and piano and you know, you start off small and gradually get louder and louder and louder as you get you know, towards the Rebecca's date. Yeah. And I think that's a good schedule for me this year. Just because sort of coming off this back injury, I want to make sure I'm healthy before I'm really firing and working too hard. What I appreciated on your site in addition to all the great video and podcast content was that you did have specific training plans that people can purchase for specific events. I thought that that was really cool when someone's getting into the plan and let's say for example, they, they don't actually have power on their bike. How do, how do you begin that process of setting whatever kind of measurement or milestone you need to set at the beginning of the process? Yeah, so we get this question a lot. I do I need a power meter to follow your plan? The answer is no. All of our plans are zone based. So zone two, you can do a zone two training a by feel a rate of perceived exertion. You can do it by heart rate using a heart rate monitor and that's relatively affordable. I think you can get like a wahoo ticker for $50 and that's like the top of the line. And so hurray based training is tremendous. It's very, very good. And then of course there's the power meter and you can get a power meter for $350. I think stages has some nice affordable options there. One of their slogans is the power meter for every day. The everyday cyclist, not necessarily, you know, world tour level, but anyway, so you have zones and the training plan teaches you how to use the zones. On the second day of a lot of our training plans, we'll have you perform a very simple and extremely effective task. We call it a field test. You do it out in the field. You don't need a lab, you don't need, you know, lactate or [inaudible] and, and you can do it with zero technology, which some of our athletes do. I learned this from Alan Lamb when he was working with some of the world tour and guys. But basically you go to a Hill and you go up at as fast as you can for 20 minutes, and when the clock strikes 20 minutes, you'd like put an X down on the pavement or the client put a rock or you notice which mailbox you're next to or treat. And then you go off and you do some training. You went in the kitchen, you weigh less, you, you know, you get more powerful and you increase your numerator and decrease your denominator. Power to weight ratio is, is better. And then you go back to that same client and you go up it just as hard and then you measure how much further you got past that log or X or mailbox and you got on a previous time. And so that's like the super low tech way. And we teach athletes, you know, how to, how to do zone based training and, and really, you know, suites by very good. With power meter or heart rate zone two, you can do it. Rate of perceived exertion. VO two max threshold zone six. Really, that's just as hard as you can. You don't need a power meter or a heart monitor to do that style of training. It sure is nice to, to measure it and look at it afterwards. The analysis that, that piece, The main attraction for a power meter from me would be just kind of getting that satisfaction is seeing some numbers move. The other thing I see referenced a lot in your plans and conversations is this concept of sweet spot. What, what exactly you're referring to there. That's so sweet. Spot is a it's a zone. It's a style of training. It is a percentage of your functional threshold power, which is another fancy pocket protector term for your threshold, which is why I was just describing you find in a, in a 20 minute field test, it's technically it's 84 to 97% of your FTP and it is the place in your physiology where the stress is at a sweet spot in relation to the, the, the strain. And I think I misspoke on that. It's where the benefits of that work physiologically are in proportion with the, the physiological costs, like the, you know, like when you go do a hard hard ride, you get benefits from it, but then you're like, you know, you're tired, your muscles are sore, you know, and you can't really ride that fast for a couple of days afterwards. That's the strain and the benefit is what you happened, you know, during that hard ride. But sweet-spot training is asking athletes to not go as hard as they can and to be able to do a lot of that training for a less physiological amount of stress. And that enables them to get what we've, you know, kind of like, I guess like the slogan of sweet spot, more bang for your buck. And so it's, you get more physiological benefits than by rotting in zone two. But you, and then you benefit more than doing full-on threshold training. So that, that's what she means by training is I developed sweet-spot training in 2003 to 2005 with a group of coaches and sports scientists. People like dr Andy Coggin Hunter Allen, who I listened to your podcast, that was really good. And it, you know, just like some other coaches like John virtual, Adam Meyerson Olympic silver medalist Brian Walton was in this group and you know, this is before all this that was our empower based technology and was unknown. There was no technology or sports science behind it. And we figured it out. And one of the things that came out of that was sweet-spot training. We were using sweet-spot training to build big aerobic engines to help us go fast. We were all using our own data and developing our own training methods to validate this performance manager chart that is a big piece of the training peak software now. And yeah, so I wrote about it in 2005 on a website called Pez cycling news, introduced it to the world. And I started prescribing sweet-spot trained to all the athletes that I coached, guys like Tom Zirbel and Alison powers. Ted King did a lot of sweet spot training. I coached him back then. You know, Frank Pitt, you know, a lot, a lot, a lot of athletes and they got really fast from it. And that's kind of how I made a name for myself when I was coming up in the coaching world. Awesome. Awesome. Well, you know, for the listener, again, I encourage you to check out Frank's podcast and check out his website cause there's a ton of backstory to everything we've been talking about today. I know you've given me a lot to think about for 2020 and I think this would be a really good year for me to kind of buckle down and just try to add some structure to my gravel cycling as I kind of enter maybe my third or fourth year doing the gravel thing. So Frank, thanks so much for all the great content you're putting out and for the time today. I appreciate it. Oh, you're quite welcome. And I would say if you have any further questions, feel free to ask me. I love helping people. I mean that's kinda like our mission. That's one of the joys of being in the coaching realm as we get to help people with something that they're passionate about, just like us, which is cycling and nowadays a lot of gravel and long distance riding. So yeah. It's a dream dream come true to be able to do this for a living. Yeah, I bet. And I think it's, again, this great takeaways from this podcast, anybody listening is if you're tackling your first gravel event or maybe your first kind of ultra distance event like DK 200, I think there's a lot of these gains that can maybe be made very simply, if you can kind of step back and think about it because they are super taxing these events in a way that just kind of jumping into a local 45 minute long crit never taxes the body. That's right. I mean, crits, you can fake, but I'm a gravel race. You cannot. And being prepared for these gravel races is just so fun. And, and having, you know, six months of work culminate and having a great ride, that's, that's a rewarding experience. And, and I also know this from experience, personal experience, you know, doing a a hundred mile or challenging gravel event under-prepared. That's not fun. And we're doing this for fun. And you know, what we always say is as a fast is funner. Yeah, absolutely. Thanks again, Frank. You're welcome, Craig. Thank you again for having me on.    

Gravel is on fire now, and Bobby Julich is jumping on the bandwagon. "Let me just set the record straight: I am a full-on newbie, Cat 5 gravel rider. No doubt about it," says the Olympic medalist. "I want to make it clear to the gravel community that I'm not trying to tell you guys anything new. You know those scratch marks on the back of the bandwagon tailgate? Those are mine for just jumping on and trying to grasp what's going on here." With that perspective in mind, Bobby and Gus interview a host of riders about what actually got them into gravel in the first place. Guests include Nicola Cranmer, Chris Carmichael, Matt Accarrino, Drew Quartapella, Pete Stetina, Sarah Swallow, Shayna Powless and Kenny Carlsen. Bobby and Gus also debate whether or not a governing body should be involved in gravel. Bobby thinks there is some merit for safety's sake, but Gus takes a different view: "I feel like, down with the governing body and let it be a free for all," Gus says. "But then again, you know, I'm not necessarily the most responsible adults." Before talking gravel, the PYSO duo talk recent racing, including the surge in Colombian racing and Trofeo Laigueglia, which happened to be Bobby's first European race back in 1995. Give the pod a listen; it's time to Put Your Socks On.

Gravel is on fire now, and Bobby Julich is jumping on the bandwagon.  "Let me just set the record straight: I am a full-on newbie, Cat 5 gravel rider. No doubt about it," says the Olympic medalist. "I want to make it clear to the gravel community that I'm not trying to tell you guys anything new. You know those scratch marks on the back of the bandwagon tailgate? Those are mine for just jumping on and trying to grasp what's going on here." With that perspective in mind, Bobby and Gus interview a host of riders about what actually got them into gravel in the first place. Guests include Nicola Cranmer, Chris Carmichael, Matt Accarrino, Drew Quartapella, Pete Stetina, Sarah Swallow, Shayna Powless and Kenny Carlsen. Bobby and Gus also debate whether or not a governing body should be involved in gravel. Bobby thinks there is some merit for safety's sake, but Gus takes a different view: "I feel like, down with the governing body and let it be a free for all," Gus says. "But then again, you know, I'm not necessarily the most responsible adults." Before talking gravel, the PYSO duo talk recent racing, including the surge in Colombian racing and Trofeo Laigueglia, which happened to be Bobby's first European race back in 1995. Give the pod a listen; it's time to Put Your Socks On.

Gravel is on fire now, and Bobby Julich is jumping on the bandwagon.  "Let me just set the record straight: I am a full-on newbie, Cat 5 gravel rider. No doubt about it," says the Olympic medalist. "I want to make it clear to the gravel community that I'm not trying to tell you guys anything new. You know those scratch marks on the back of the bandwagon tailgate? Those are mine for just jumping on and trying to grasp what's going on here." With that perspective in mind, Bobby and Gus interview a host of riders about what actually got them into gravel in the first place. Guests include Nicola Cranmer, Chris Carmichael, Matt Accarrino, Drew Quartapella, Pete Stetina, Sarah Swallow, Shayna Powless and Kenny Carlsen. Bobby and Gus also debate whether or not a governing body should be involved in gravel. Bobby thinks there is some merit for safety's sake, but Gus takes a different view: "I feel like, down with the governing body and let it be a free for all," Gus says. "But then again, you know, I'm not necessarily the most responsible adults." Before talking gravel, the PYSO duo talk recent racing, including the surge in Colombian racing and Trofeo Laigueglia, which happened to be Bobby's first European race back in 1995. Give the pod a listen; it's time to Put Your Socks On.

Zach Cunningham and Chris Carmichael from the Orlando Solar Bears visit the studio to talk about ticketing and hockey. They discuss a video game about hockey and a book about Muskox. They talk about how they use Obedience and leadership at work as well as how math is used in the sport of Hockey!!

About this episode: In this week's episode, we interview the CEO and founder of Carmichael Training Systems (CTS) Chris Carmichael and hear what he's learned from 40+ years racing and working in cycling. Guest Bio:Chris Carmichael is the founder and CEO of Carmichael Training Systems, Inc. (CTS). Named the US Olympic Committee’s Coach of the Year in 1999, Chris formed CTS in 2000 to make world-class coaching accessible to athletes of all ability levels. Innovation has been a driving force throughout Chris’s career as an athlete, coach, and entrepreneur; he’s played a leading role in advancing the use of power meters, aerodynamic testing, altitude training, online coaching tools, and specific training methods for time-crunched athletes.Read More About Chris Carmichael Here.Episode Highlights:Chris' time racing as a professional cyclist on Team 7-ElevenWorking as the National Cycling Team CoachCoaching elite athletes including Lance ArmstrongPioneering the endurance coaching businessThe future of coaching and how artificial intelligence will impact the industryTraining tips for time-crunched athletesFinding the motivation to train decade after decadeListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform. Thanks To This Week's Sponsors:This episode of the TrainRight Podcast is brought to you by Stages Cycling, the industry leader in accurate, reliable and proven power meters and training devices. Stages Cycling offers the widest range of power meter makes and models to fit any bike, any drivetrain and any rider, all manufactured in their Boulder, Colorado facility. They’ve expanded their offerings to include the Stages Dash line of innovative and intuitive GPS cycling computers covering a full range of training and workout-specific features to make your workouts go as smooth as possible.And for 2020 Stages is applying its decade of indoor cycling studio expertise to the new StagesBike smart trainer. Check out their latest at www.stagescycling.com and use the coupon code CTS20OFF all caps at checkout for 20% off.

Chris Carmichael tells us how he become the founder of one of the top video apps in the App Store!

Coach Carmichael of the women's soccer team joins the show to talk about the women's soccer team this season.

On the 9th anniversary of the show, it's Chris Carmichael from CTS in Colorado talking about regaining confidence after a crash; The Department of the Interior announces that eBikes are welcome; and Tim O'Mara from Bearings Bike Shop in Atlanta shares his incredible story of helping kids.

Talking with Chris and Brit Carmichael, a hypnotherapist and a psychic empath, about self love, stress management, maintaining positive relationships, Tarot, hypnosis, past-life regressions, going vegan, living in Truth, and more. Two of the most wonderful, pleasant, and energetically-balanced people I’ve had the pleasure of sitting across the table from. We didn’t know how deep and wide the conversation could go, so we only allotted 2 hours, but after seeing how awesome this experience was, we’ll definitely be getting back together for more! Please Like, Share, Subscribe, and follow us on Instagram :) Thanks for Watching! Support the podcast on Patreon! https://www.patreon.com/wayfinderpodcast SoundCloud https://soundcloud.com/wayfinderpodcast iTunes https://podcasts.apple.com/us/podcast/wayfinder-podcast/id1256821284

In this episode, Angela and Chris Carmichael discuss: *Vlog easy a game changing video editing app *Learning from the ups and downs and overcoming it *Creating content with a purpose *Taking the leap to creating your own success   Key Takeaways: *Finding the best avenues to save time *It’s all about consistency *Ways to save time for creators *Time saving tips   “You have to have the sad times to understand what happiness is.” - Chris Carmichael   Connect with Guest: Facebook: https://www.facebook.com/christophercarmichael Instagram: https://www.instagram.com/chriscarm/   Spread your story with Vlog Easy today!!!! Click here NOW to download for free!!  Send me your videos, I would love to see them!!

Con motivo del lanzamiento (doble) que realiza la banda BIRKINS de 'You are not alone' repasamos la historia y gestación de 'The Rise and Fall of Ziggy Stardust and the Spiders from Mars' de 1972. Birkins recrea el disco con un montón de músicos nacionales e internacionales que os detallamos abajo. Por favor, visita birkins.bandcamp.com y hazte con tu copia de 'You are not alone' . 01- Five Years (con Álvaro Suite) Álvaro Suite, voz y coros Alby Ramírez, guitarra barítono, Farfisa, Polysix, Omnichord, trompas, Theremin Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en El Nido del Cuervo, Sevilla, por Álvaro Suite. 02- Soul Love (con Pablo Errea) Pablo Errea, voz y coros Alby Ramírez, guitarras acústicas y eléctricas Rafa Daza, bajo Sergio Miró, batería Elio Moreno, saxo tenor Grabaciones adicionales en el Puerto de Santa María, Cádiz, por Pablo Errea. 03- Moonage Daydream (con Julián Maeso) Julián Maeso, voz, Hammond b3, Moog, clavinet y calabaza africana Carolina García, coros Rami Jaffee, piano, Mellotron Alby Ramírez, guitarras eléctricas, guitarra barítono Rafa Daza, bajo Sergio Miró, batería Totó Noriega, congas, pandereta, shaker Grabaciones adicionales en el Hospital Psiquiátrico por Julián Maeso. Grabaciones adicionales en Fonogenic Studios, Van Nuys, California, y en East West Studio, Studio 1 lounge, Hollywood, California por Rami Jaffee Grabaciones adicionales en Las Palmas de Gran Canaria, por Totó Noriega. 04- Starman (con Ran Pink) Ran Pink, voz Tal Pink, coros Joaquín Pascual, piano, sinte Chris Carmichael, cuerdas Alby Ramírez, guitarras acústicas y eléctricas, piano “gimmick”, sinte “gimmick” Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en Fonogenic Studios, Van Nuys, California, por Ran Pink. Grabaciones adicionales en Albacete, por Joaquín Pascual Grabaciones adicionales en Stonehurst, Bowling Green, Kentucky, por Chris Carmichael. 05- It Ain't Easy (con Mikel Erentxun) Mikel Erentxun, voz Cristina Santana, coros Rami Jaffee, Mellotron Alby Ramírez, guitarras acústicas y eléctricas, coros Rafa Daza, bajo Sergio Miró, batería César Martel, trompeta Elio Moreno, saxo tenor Grabaciones adicionales en Fonogenic Studios, Van Nuys, California, por Rami Jaffee. Grabaciones adicionales en Moon River Studio, Santander, por Fernando Macaya 06- Lady Stardust (con Muni Camón) Muni Camón, voz y coros Alby Ramírez, guitarras acústicas y eléctricas, Mellotron y vibráfono Rafa Daza, bajo Sergio Miró, batería César Martel, trompeta Elio Moreno, saxo tenor Grabaciones adicionales en Paco Loco Studio, Puerto de Santa María, Cádiz, por Paco Loco 07- Star (con Ken Stringfellow) Ken Stringfellow, voz Sari Montelongo, coros Alby Ramírez, guitarras eléctricas, guitarra de 12 cuerdas, Vox Continental Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en Le Son du Blé, Tours, Francia, por Ken Stringfellow 08- Hang On To Yourself (con Paco Loco) Paco Loco, voz Cristina Santana, voz Justin Adams, solo de guitarra final Alby Ramírez, guitarras acústicas y eléctricas, lap steel Rafa Daza, bajo Sergio Miró, batería César Martel, trompeta Elio Moreno, saxo tenor Grabaciones adicionales en Paco Loco Studio, Puerto de Santa María, Cádiz, por Paco Loco Grabaciones adicionales en Black Earth, Bath, Inglaterra, por Justin Adams 09- Ziggy Stardust (con Javier de Torres) Javier de Torres, voz y coros Sergio Casquero, voz y coros Alby Ramírez, guitarras acústicas y eléctricas, Vox Continental, cuerdas Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en Audiomatic, Madrid, por Manuel Pájaro 10- Suffragette City (con Luis Prado) Luis Prado, voz y coros, piano Alby Ramírez, guitarras eléctricas Rafa Daza, bajo Sergio Miró, batería César Martel, trompeta Elio Moreno, saxo tenor Grabaciones adicionales en RPM Estudios, La Cañada (Paterna), Valencia, por Roger García 11- Rock 'n' Roll Suicide (con Jonathan Donahue y Lyla Foy) Jonathan Donahue, voz Lyla Foy, voz ‘wonderful’ Alby Ramírez, guitarras eléctricas, guitarra barítono, piano, Oberheim, Polysix, Mellotron, Omnichord, trompas, arpegiadores, Theremin Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en Woodstock, Nueva York, por Jonathan Donahue Grabaciones adicionales en Londres, Inglaterra, por Lyla Foy

Con motivo del lanzamiento (doble) que realiza la banda BIRKINS de 'You are not alone' repasamos la historia y gestación de 'The Rise and Fall of Ziggy Stardust and the Spiders from Mars' de 1972. Birkins recrea el disco con un montón de músicos nacionales e internacionales que os detallamos abajo. Por favor, visita birkins.bandcamp.com y hazte con tu copia de 'You are not alone' . 01- Five Years (con Álvaro Suite) Álvaro Suite, voz y coros Alby Ramírez, guitarra barítono, Farfisa, Polysix, Omnichord, trompas, Theremin Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en El Nido del Cuervo, Sevilla, por Álvaro Suite. 02- Soul Love (con Pablo Errea) Pablo Errea, voz y coros Alby Ramírez, guitarras acústicas y eléctricas Rafa Daza, bajo Sergio Miró, batería Elio Moreno, saxo tenor Grabaciones adicionales en el Puerto de Santa María, Cádiz, por Pablo Errea. 03- Moonage Daydream (con Julián Maeso) Julián Maeso, voz, Hammond b3, Moog, clavinet y calabaza africana Carolina García, coros Rami Jaffee, piano, Mellotron Alby Ramírez, guitarras eléctricas, guitarra barítono Rafa Daza, bajo Sergio Miró, batería Totó Noriega, congas, pandereta, shaker Grabaciones adicionales en el Hospital Psiquiátrico por Julián Maeso. Grabaciones adicionales en Fonogenic Studios, Van Nuys, California, y en East West Studio, Studio 1 lounge, Hollywood, California por Rami Jaffee Grabaciones adicionales en Las Palmas de Gran Canaria, por Totó Noriega. 04- Starman (con Ran Pink) Ran Pink, voz Tal Pink, coros Joaquín Pascual, piano, sinte Chris Carmichael, cuerdas Alby Ramírez, guitarras acústicas y eléctricas, piano “gimmick”, sinte “gimmick” Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en Fonogenic Studios, Van Nuys, California, por Ran Pink. Grabaciones adicionales en Albacete, por Joaquín Pascual Grabaciones adicionales en Stonehurst, Bowling Green, Kentucky, por Chris Carmichael. 05- It Ain't Easy (con Mikel Erentxun) Mikel Erentxun, voz Cristina Santana, coros Rami Jaffee, Mellotron Alby Ramírez, guitarras acústicas y eléctricas, coros Rafa Daza, bajo Sergio Miró, batería César Martel, trompeta Elio Moreno, saxo tenor Grabaciones adicionales en Fonogenic Studios, Van Nuys, California, por Rami Jaffee. Grabaciones adicionales en Moon River Studio, Santander, por Fernando Macaya 06- Lady Stardust (con Muni Camón) Muni Camón, voz y coros Alby Ramírez, guitarras acústicas y eléctricas, Mellotron y vibráfono Rafa Daza, bajo Sergio Miró, batería César Martel, trompeta Elio Moreno, saxo tenor Grabaciones adicionales en Paco Loco Studio, Puerto de Santa María, Cádiz, por Paco Loco 07- Star (con Ken Stringfellow) Ken Stringfellow, voz Sari Montelongo, coros Alby Ramírez, guitarras eléctricas, guitarra de 12 cuerdas, Vox Continental Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en Le Son du Blé, Tours, Francia, por Ken Stringfellow 08- Hang On To Yourself (con Paco Loco) Paco Loco, voz Cristina Santana, voz Justin Adams, solo de guitarra final Alby Ramírez, guitarras acústicas y eléctricas, lap steel Rafa Daza, bajo Sergio Miró, batería César Martel, trompeta Elio Moreno, saxo tenor Grabaciones adicionales en Paco Loco Studio, Puerto de Santa María, Cádiz, por Paco Loco Grabaciones adicionales en Black Earth, Bath, Inglaterra, por Justin Adams 09- Ziggy Stardust (con Javier de Torres) Javier de Torres, voz y coros Sergio Casquero, voz y coros Alby Ramírez, guitarras acústicas y eléctricas, Vox Continental, cuerdas Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en Audiomatic, Madrid, por Manuel Pájaro 10- Suffragette City (con Luis Prado) Luis Prado, voz y coros, piano Alby Ramírez, guitarras eléctricas Rafa Daza, bajo Sergio Miró, batería César Martel, trompeta Elio Moreno, saxo tenor Grabaciones adicionales en RPM Estudios, La Cañada (Paterna), Valencia, por Roger García 11- Rock 'n' Roll Suicide (con Jonathan Donahue y Lyla Foy) Jonathan Donahue, voz Lyla Foy, voz ‘wonderful’ Alby Ramírez, guitarras eléctricas, guitarra barítono, piano, Oberheim, Polysix, Mellotron, Omnichord, trompas, arpegiadores, Theremin Rafa Daza, bajo Sergio Miró, batería Grabaciones adicionales en Woodstock, Nueva York, por Jonathan Donahue Grabaciones adicionales en Londres, Inglaterra, por Lyla Foy

Chris Carmichael is a mindset and meditation expert as well as the co-founder of The Elevated Life™, where he teams up with his wife, Brittney, to teach simple mindset shifts to create radical transformation and empower people on the path of healing, transformations, and enlightenment. Chris inspires a new, simplified, relaxed way of looking at life that takes us out of the “hamster wheel” of repetitive negative thinking and back into the present moment. In this interview, you will learn: 1: Goals don’t create happiness 2: We create excuses not to meditate 3: Why Chris tries to connect with the author, rather than the book 4: Why not to check your phone before 11am Instagram: @heyitscarmichael

Pat moved the studio, again. Also, a talk with coaching legend, Chris Carmichael of Carmichael Training Systems (CTS). 

Foster children are at extremely high risk of drug and alcohol abuse, homelessness, early pregnancy, arrest, and incarceration. Chris Carmichael, president of Royal Family Kids, explains what they do to break the cycle and set young lives on new paths.

The 2014 Ultimate Guide to Cyclocross Resources August 5, 2014 By derek Leave a Comment Thinking of doing your first Cyclocross season? Been racing CX for a while and want to delve deeper into the sport? Each year I publish a list of my favorite cyclocross resources to help you kick butt and enjoy getting muddy! Here is a list of my favorite Cyclocross resources for 2014 Websites: www.cyclingnews.com Race results, bikes, interviews, etc http://velonews.competitor.com/ Boulder based, has all the results, but goes a step further with insight and racing analysis. http://www.cxmagazine.com/ Race, Tech, Skills, etc. Complete resource. This is where I go to find out what tires or disc brakes I should try this season. http://www.cyclocrossworld.com/cyclocross.  While I always encourage you to build a good relationship and shop at your local bike shop (they are the ones who can rescue your bike after particularly muddy races), Cyclocross world has all the best CX gear, including hard to find stuff. Books: Cyclocross: Training and Technique by Simon Burney. The single best book for learning about cyclocross racing. This book gets into training, racing, skill, equipment, you name it. Behind The Stare by Geoff Proctor. By Longtime director of the Eurocross Camp and Montana English teacher, this book is tell all about the Pro cross scene in and included lots of training and lifestyle info. Mud, Snow, and Cyclocross by Molly Hurford.  This is a great collection of stories about cyclocross in the US, as told by racers, coaches, hecklers, and event promoters. The Time-Crunched Cyclist, 2nd Ed. (The Time-Crunched Athlete) by Chris Carmichael. Perfect for Cyclocross racers who work also.  I used adaptations of the training in this book to race the collegiate cycling season while a full time grad student on 8 hours of training/week. Training Camps: http://www.fascatcoaching.com/cxcamp.html With Jeremy Powers in Boulder,CO, August 29-31. http://petewebber.com/cracking-the-code-tim-johnsons-cyclocross-secrets/ With Tim Johnson and coach Pete Webber (who runs the Boulder jr. cross also).  Great one each year, is a bit earlier in the summer. http://cycle-smart.com/coaching/training-camps/2014-cycle-smart-cyclocross-camp With east coast cyclocross legend Adam Myerson Aug 9-10. Video http://www.behindthebarriers.tv/.  The reality TV series started by and starring Jeremy Powers gives the best look inside the US Pro cross lifestyle.  The now have several channels with race analysis, previews, and rankings. http://www.youtube.com/user/kwestwood Collection of a few technique videos http://www.youtube.com/user/cyclocrossable UKCX. All the UCI Cross races in full Bikes: Mosaic 2013 NAHBS best cyclocross bike winner (and my personal sponsor) Ridley Top Choice of lots of Euro Pro teams Cannondale Ridden by top US racers, Tim Johnson and Ryan Trebon Focus Ridden by US national champion Jeremy Powers and the Rapha-Focus team Trek gets a CX street cred boost now that both Sven Nys and Katie Compton are riding their bikes Blogs: www.mudandcowbells.com http://cxrepublic.com/cyclocross-directory/cx-blogs Coaching: Custom Coaching with Coach Derek (Me!) Get a fully customized training plan, race prep, technique, tactics, diet, psychological prep, and more! Cycle-Smart for you East-Coast types TrainingPeaks Cyclocross Training Plans.  Get a pre-written plan here to guide you through your training   Thanks for reading, and have an epic season!   Did I leave anything out?  Leave your best cyclocross resource in the comments

Chris Carmichael of CTS Training talks about the driving force behind creating a national (and now international) training business for people of all skill levels and sports. Chris is - quite possibly - our most intrepid entrepreneur yet! All you outdoorsy entrepreneurs, listen up for a podcast that is full of inspiration. Don't forget to visit www.livinguber.com for the complete show notes with all of the links discussed in today's episode.

THIS EPISODE is a recording from six months ago of a conversation Mike had with his old friend and first cycling coach, Chris Carmichael. Carmichael is a person who needs little to no introduction for most of our audience, so you won't find a lengthy biographical blurb here. For a variety of reasons, we weren't able to have the audio go live last April, but we finally got the green light over the weekend to upload the podcast. With that in mind, realize that some of the conversation might seem a bit dated, but for the most part it's an intriguing look at Chris's involvement in the sport, his early roots racing in south Florida, his thoughts and philosophies on coaching his roster of athletes, and what he considers to be the vital difference between motivation and inspiration.Don't expect this to be a hard-hitting journalistic interview; Mike isn't an investigative reporter and the podcast isn't America's Most Wanted. What you'll find here is an engaging conversation between old friends with reminiscences and stories to share. We hope you'll find it entertaining and informative.As always, Open Mic with Mike Creed is presented 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 newly redesigned website at coloradocyclist.com and give them a follow on Twitter at @Co_Cyclist to show your appreciation for everything they do for us.We're also grateful for the continuing partnership with Chris Smith and Lazer Helmets. Every podcast we'll be giving away either a Lazer helmet or pair of Lazer sunglasses. All you need to do is mention @LazerHelmets or @Lazer_Vision on Twitter with a clever tweet that conforms to the week's contest rules. If your tweet is chosen, you'll win a Lazer item.

THIS EPISODE is a recording from six months ago of a conversation Mike had with his old friend and first cycling coach, Chris Carmichael. Carmichael is a person who needs little to no introduction for most of our audience, so you won't find a lengthy biographical blurb here. For a variety of reasons, we weren't able to have the audio go live last April, but we finally got the green light over the weekend to upload the podcast. With that in mind, realize that some of the conversation might seem a bit dated, but for the most part it's an intriguing look at Chris's involvement in the sport, his early roots racing in south Florida, his thoughts and philosophies on coaching his roster of athletes, and what he considers to be the vital difference between motivation and inspiration. Don't expect this to be a hard-hitting journalistic interview; Mike isn't an investigative reporter and the podcast isn't America's Most Wanted. What you'll find here is an engaging conversation between old friends with reminiscences and stories to share. We hope you'll find it entertaining and informative. As always, Open Mic with Mike Creed is presented 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 newly redesigned website at coloradocyclist.com and give them a follow on Twitter at @Co_Cyclist to show your appreciation for everything they do for us. We’re also grateful for the continuing partnership with Chris Smith and Lazer Helmets. Every podcast we’ll be giving away either a Lazer helmet or pair of Lazer sunglasses. All you need to do is mention @LazerHelmets or @Lazer_Vision on Twitter with a clever tweet that conforms to the week’s contest rules. If your tweet is chosen, you’ll win a Lazer item.

Today we chat with one of Winnipeg music’s most valuable players, Lloyd Peterson, about his upcoming star-studded tribute to Gordon Lightfoot. But that’s not all of the exciting shows coming up, we’ll see the return of Dustin Bentall & The Smokes and Neilfest; both are worthy of a celebratory preview.

Today we chat with one of Winnipeg music’s most valuable players, Lloyd Peterson, about his upcoming star-studded tribute to Gordon Lightfoot. But that’s not all of the exciting shows coming up, we’ll see the return of Dustin Bentall & The Smokes and Neilfest; both are worthy of a celebratory preview.

Today we chat with one of Winnipeg music’s most valuable players, Lloyd Peterson, about his upcoming star-studded tribute to Gordon Lightfoot. But that’s not all of the exciting shows coming up, we’ll see the return of Dustin Bentall & The Smokes and Neilfest; both are worthy of a celebratory preview.

Luckily, I made it off my duff and out to Neilfest this weekend, and it got me thinking (as I often do) about how amazing our local musicians are. Truly world class, and we’ve got some of the best today, including some songs from Hatcher Briggs, who do a rare live show next weekend. Also next weekend is the return of the amazing CR Avery (along with Wil). We’ve also got some neat new music, some requests, and even a trip to the opera/opry!

Luckily, I made it off my duff and out to Neilfest this weekend, and it got me thinking (as I often do) about how amazing our local musicians are. Truly world class, and we’ve got some of the best today, including some songs from Hatcher Briggs, who do a rare live show next weekend. Also next weekend is the return of the amazing CR Avery (along with Wil). We’ve also got some neat new music, some requests, and even a trip to the opera/opry!

This weekend I had the opportunity to see the fabulous new movie "The Year Dolly Parton Was My Mom," and it got me to thinking about what a great songwriter she is, so we had to pay a bit of a tribute. We also look forward to some great shows next weekend, including Chris Carmichael live at Sunset Saloon, and Jack Marks’ Winnipeg debut at the High & Lonesome Club. We’ve got Folk Fest music, new music, and one of the greatest guitar solos of all time.

This weekend I had the opportunity to see the fabulous new movie "The Year Dolly Parton Was My Mom," and it got me to thinking about what a great songwriter she is, so we had to pay a bit of a tribute. We also look forward to some great shows next weekend, including Chris Carmichael live at Sunset Saloon, and Jack Marks’ Winnipeg debut at the High & Lonesome Club. We’ve got Folk Fest music, new music, and one of the greatest guitar solos of all time.

It’s Mom’s Day, and they don’t come any more important than moms, so we’ve got a whack of songs in their honour, including some special dedications for some of our favourite mom listeners. We’ve also got some more upcoming shows to preview, and we announce the next big show at Sunset Saloon!

It’s Mom’s Day, and they don’t come any more important than moms, so we’ve got a whack of songs in their honour, including some special dedications for some of our favourite mom listeners. We’ve also got some more upcoming shows to preview, and we announce the next big show at Sunset Saloon!

On today’s show Dr Fitness and the Fat Guy closed the show with our good friend Roy S Johnson, editor in chief of Men's Fitness magazine. Roy told us that Thomas Jane from the HBO series Hung is the on the cover and he shares his super secret kettlebell workout. Their are also tips from Lance Armstrong's trainer Chris Carmichael and grilling tips from Mario Lopez. To learn more and to subscribe to the best men's fitness magazine out there please go to www.mensfitness.com For more Dr Fitness and the Fat Guy check out our Wellness Minutes blog where we give you in depth information on health, fitness and weight loss topics in 3 minutes or less every single day. iTunes Follow us on Twitter @FatGuy and @DrFitness6

The most entertaining weight loss and fitness podcast show on radio." Please click on the POD button to listen to the latest Dr. Fitness and the Fat Guy radio show podcast broadcasting live each week from Atlanta, GA, USA. We are now a Featured podcast on Health, Diet and Nutrition on both iTunes and Zune To download the show on iTunes please click on this link To download the show on your Zune please click this link Be sure to check out our new Facebook Fan Pagethat blogger, web genius and Fitness Journalist Karla Walsh is helping us with. She is running contests and all kinds of fun stuff for us.  We really appreciate all that she is doing and want to make sure she gets the recognition she deserves. And be sure to check out the SobeFit magazine with a special feature on Dr Fitness and the Fat Guy   On today's show Dr Fitness and the Fat Guy opened with lisabeth Halfpapp one of the founders of Exhale Spa and the Core Fusion exercise dvd series. Elisabeth gave us a behind the scenes sneak peek of their new 22,000 sq ft spa that will be in the Loew's Hotel in Midtown Atlanta. She also talked about the new Core Fusion Lean and Tone exercise dvd that has just been released. To learn more please go to www.exhalespa.com Next up Lisa Dorfman, author of the new book The Reunion Diet joined us to talk about her book. Lisa is called the Running Nutritionist becuase she has run numerous marathons, triathlons and other amazing races. Her books gives you tips to get into reunion shpe for all the reunion like events in your life. To learn more please go to www.thereuniondiet.com We closed the show with our good friend Roy S Johnson, editor in chief of Men's Fitness magazine. Roy told us that Thomas Jane from the HBO series Hung is the on the cover and he shares his super secret kettlebell workout. Their are also tips from Lance Armstrong's trainer Chris Carmichael and grilling tips from Mario Lopez. To learn more and to subscribe to the best men's fitness magazine out there please go to www.mensfitness.com Remember, you can find a tip a day at our new website www.wellnessminutes.com or on iTunes here. Or our blogwww.drfitnessblog.com  Amazingly the Fat Guy is being followed by thousands of people who are interested in what he does each day. Who would have thought?  Anyone can follow the Fat Guy's exploits on Twitter.  Food journals are great ways to lose weight and the Fat Guy is always trying anything in order to lose those last 20 pounds. So take a peek into his food diary. You never know what he'll write. Somehow he can stay compliant to writing on Twitter but he can't fit in exercise each day. That's right, moments after he eats something the Fat Guy used to Twitter about it and you can follow him so that one day if you try real hard you too can look like the Fat Guy. Please go to www.twitter.com/fatguy  Remember we are now on every morning in Michigan. On radio station WKNW. They asked us to create a Dr Fitness and the Fat Guy "Wellness Minute." So now a new Wellness Minute runs on that station each morning at around 7:40. Each Wellness Minute features the doctor and I going over 5 of his best tips on a given wellness subject like: losing weight, getting in shape, living a healthy lifestyle, etc. Now these Wellness Minutes are available online.  If you have a favorite radio station that you think would benefit from our Wellness Minutes send them an email telling them about it and who knows maybe you can hear us everyday too. Also once again, I need you to please do me a favor. My kid Max has been doing a radio show called "Kid Power Radio" for awhile now and you should check it out. Tiffany from The Daily Candy called his family friendly radio show "Hilarious!" This is a great show for your kids. It is kind of like a kids version of TMZ or Entertainment Tonight mixed in with a little Wayne's World. Max recaps the week in entertainment and gives his take and review of what he liked and didn't like on TV, at the movies, video games, in books and in music and even restaurant reviews. Please go to his site and download the show for your kid. He had a big show recently he interviewed Meatwad from Aqua Teen Hunger Force on Cartoon Network's Adult Swim, someone from Ringling Brothers and Barnum & Bailey Circus and even Miranda Cosgrove star of Nickelodeon's Hit TV Show iCarly. And if your kid sends Max an email he'll read it on the air next week. The show can be found at www.kidpowerradio.com and you can email Max at RadioStarMax at Yahoo.com. He has gotten emails from kids from England, Australia, China and even the US. Your encouragement is greatly appreciated.  Thanks to you his show is rocketing up the charts! As always, more laughs, more info and more fun than any other health, fitness, weight loss podcast out there. Click the podcast button and check out the entire show right now. Now you can listen to only the expert interviews at our new website www.healthexpertradio.com here or oniTunes here. Don't forget to check out the Doctor Fitness and the Fat Guy blog at www.drfitnessblog.com for more tips about weight loss and Dr. Shafran's analysis of all things health and fitness. Also check out our brand new redesigned website www.drfitnessandthefatguy.com to subscribe to our FREE weekly healthy living newsletter and enjoy all the benefits of our online weight loss program and community. You can also email Dr. Fitness there with your specific questions and he will personally answer each one. Promise!! Please blog about our show. Our show grows when our listeners tell their friends about us. We need your help to grow our listener base so if you enjoy Dr Fitness and the Fat guy please forward this podcast to a friend and put links to our website and show on blogs and message boards you enjoy. Thanks!

Chris Carmichael, Innovation and Planning, British Airways