Podcasts about coach justin

Matt Baiamonte caught up with the coach of the linebackers Justin Ena after practice on Day 3 of Fall Camp.

In this episode of the Bacon, Bibles, and Barbells Podcast, some of the High Calling Fitness Coach Justin breaks down 10 supplements that people may think are HARMLESS, but can actually cause real damage to your overall health when used for too long or in the wrong context over time. Unfortunately, Coach Bill was not able to finish out the podcast due to storms in his area and internet issues towards the beginning of the show. The "supplement" industry is kind of like the wild, wild west right now in the health and fitness industry. There are a lot of these things that can be used properly in the right context with the right person, but we never recommend just starting a supplement that a friend recommends or that might fit your symptoms without careful analysis. Some of these things can REALLY harm your body when used in the wrong context or for too long of a period of time. Find out what ones we are most leery of when consulting with clients and which ones we have seen do the most damage by diving into this podcast! Let us know in the comments what your experiences have been or what else you think should be on the list! Give it a listen here or wherever you get your podcasts! Just look up Bacon, Bibles, and Barbells! Enjoy the episode! As always, if this is helpful and enjoyable to you, please LIKE, SHARE, and SUBSCRIBE to our channel! New informational videos are put out every week! Interested in working with one of our coaches here at High Calling Fitness? Head on over to www.highcallingfitness.com and schedule a free discovery call with us at the bottom of the page. We would love to chat with you more about your goals and how our health and fitness coaching could be a help to your and your family. Even if you don't hire us, we would love to chat and give you some free advice to take forward in our call . We our a group of reformed christian men and women who are committed to take the mandate of stewardship seriously in the care of the gift or our bodies. We hope to encourage others to do so as well by teaching and equipping them. Lord willing, we will all become more capable for as many years as God gives, building the kingdom of God together and enjoying the good gifts we are given in this life...all to the GLORY OF GOD!

Former Sooners QB, Virginia Tech head coach Justin Fuente joins the show.

Jacob Townsend is joined by West Ridge head football coach Justin Hilton to preview 2025 for the Wolves, trying to get back to the playoffs, and more. 24 Teams in 24 Days sponsored by Erwin Paint and Body Shop. See omnystudio.com/listener for privacy information.

Memphis, the Big 12, & more-- Jason & John with Former Tigers Coach Justin Fuente 7/22/25

In this episode of the Bacon, Bibles, and Barbells Podcast, some of the High Calling Fitness coach Bill and Coach Justin cover Thyroid Function, Health, Symptoms, Treatments, and even special considerations if you are a thyroid patient.    Topics covered include both Coach Justin and Coach Bill's experience with thyroid diagnoses and medication, as well as their experiences with clients. What bloodwork should you get if you suspect an issue? What are the main symptoms? How do you keep it healthy? If you get bad bloodwork, is it forever? What are the recommended treatments and supplements available for support? Should we think about things like food, exercise, and even vaccines differently if our thyroid is off?    Give it a listen here or wherever you get your podcasts! Just look up Bacon, Bibles, and Barbells! Enjoy the episode!    As always, if this is helpful and enjoyable to you, please LIKE, SHARE, and SUBSCRIBE to our channel! New informational videos are put out every week!    Interested in working with one of our coaches here at High Calling Fitness? Head on over to www.highcallingfitness.com and schedule a free discovery call with us at the bottom of the page. We would love to chat with you more about your goals and how our health and fitness coaching could be a help to your and your family. Even if you don't hire us, we would love to chat and give you some free advice to take forward in our call .    We our a group of reformed christian men and women who are committed to take the mandate of stewardship seriously in the care of the gift or our bodies. We hope to encourage others to do so as well by teaching and equipping them. Lord willing, we will all become more capable for as many years as God gives, building the kingdom of God together and enjoying the good gifts we are given in this life...all to the GLORY OF GOD!   Follow us on Facebook.com/highcallingfitness Instagram: @highcallingfitness, @holy_quadfather, @amanda.fitcoach, @weightcraft_and_liftery, and @emily.highcallingfit.

Struggles with confidence, poor body language, negative self- talk, and response to failure are just some of the mental performance challenges that young athletes must overcome to maximize their performance. On this week's episode, we discuss these challenges and more with Mental Performance expert Justin Su'a. Justin was previously the Head of Mental Performance at IMG Academy, before working for the Boston Red Sox, Tampa Bay Rays, and Cleveland Browns, as well as with PGA golfers and ATP tennis players. In addition, Justin co-hosts the popular Diggin Deep podcast with former MLB players. Justin brings his expertise, experience, and positivity to our conversation, inspiring parents, coaches, and kids to train the mental side for success both on and off the field.

Zimbabwe cricket coach Justin Sammons bemoans lack of execution. Jofra Archer back in England Test team. Women's Africa Cup of Nations update.

Checking body temp on T3, Value of Progesterone, Optimizing Mitochondria with Justin Mihaly. Hosted by Scott McNally & Andrew Berry 2:00 Justins Origin Story 4:20 Track & College Sports 7:30 Is Justin Done with competing? 9:45 "If I'm comfortable, I won't get better" 15:40 What makes a good coach a great coach? 22:00 Learning From Our Loses 26:45 are we in a better place with PED education? 29:50 Most misunderstood PED? 32:45 T3 Body Temperature In Fat Loss 46:45 Mitochondrial Health 1:02:00 Most Bro Science Myth You Want To Believe 1:06:30 One Exercise You'd remove from existence? 1:08:15 One compound to bring to a deserted island 1:14:00 Following Justin!

If you enjoy our content and appreciate what we do, kindly consider donating to the channel! Cash App: $TigerTalk1400 PayPal.me/TigerTalk1400 Become a Patron at www.patreon.com/TigerTalkWithThe1400Klub We appreciate the support! It all helps thee cause: THEE I LOVE - Jackson State University!

If you enjoy our content and appreciate what we do, kindly consider donating to the channel! Cash App: $TigerTalk1400 PayPal.me/TigerTalk1400 Become a Patron at www.patreon.com/TigerTalkWithThe1400Klub We appreciate the support! It all helps thee cause: THEE I LOVE - Jackson State University!

Coaching and programming from Justin, Amanda, and William can be found here - https://highcallingfitness.com/ Summary In this episode of the Bacon Bibles and Barbells podcast, Coach Justin, Coach Amanda, and Coach Bill engage in a comprehensive discussion about hormone replacement therapy, particularly testosterone replacement therapy (TRT). They explore the importance of understanding individual health needs, the benefits of TRT on mental clarity and mood, and the significance of a holistic approach to health that includes diet and training. The conversation also touches on personal training updates, health challenges, and the impact of hormones on relationships and overall well-being. In this conversation, the speakers delve into the complexities of testosterone therapy, discussing the variability of optimal testosterone levels among individuals, the morality surrounding hormone replacement therapy, and the role of SHBG in treatment protocols. They emphasize the importance of individualized approaches to therapy, the limitations of current medical practices, and the fallacies of correlation and causation in medical research. The discussion also touches on the risks associated with PCT and the challenges of understanding medical knowledge in a nuanced way. Takeaways TRT can benefit those who are doing everything right but still feel off. Mental clarity and mood improvements are significant benefits of TRT. It's important to consider individual needs and not just follow standard protocols. Hormones play a crucial role in both physical and mental health. Trialing TRT can lead to positive lifestyle changes and improvements. The concept of optimization is more beneficial than therapy in hormone discussions. Normal ranges in blood work may not reflect optimal health. A holistic approach to health includes diet, training, and hormone levels. Testosterone can have profound effects on relationships and personal well-being. Understanding the nuances of hormone levels is essential for effective treatment. Optimal testosterone levels vary for each individual. The morality of TRT is a complex issue. SHBG levels should not dictate treatment protocols. Individualized treatment is crucial for effective therapy. Clomid is not a suitable alternative to testosterone. PCT may not be necessary for everyone. Oral testosterone has significant limitations. Inductive reasoning can lead to medical fallacies. Correlation does not imply causation in medical studies. Understanding medical knowledge requires humility and caution.  

Summary In this episode, Coach Justin, Coach Amanda, and guests Asher and Zach discuss the unique challenges faced by first responders, including the impact of shift work on sleep, diet, and mental health. They share personal journeys of overcoming obstacles through fitness, the importance of meal prepping, and coping strategies for managing stress. The conversation emphasizes the significance of physical fitness in enhancing job performance and overall well-being, as well as the need for community support and mental health resources for first responders. Takeaways First responders face unique challenges due to shift work. Fitness plays a crucial role in job performance and mental health. Sleep deprivation significantly affects first responders' performance. Meal prepping is essential for maintaining a healthy diet on the job. Mental health support is vital for first responders. Regular exercise can improve overall well-being and longevity. Coping mechanisms like breathwork can help manage stress. Building strength can enhance physical capabilities in emergencies. Community support is important for first responders' mental health. Investing in fitness can lead to better family relationships.  

Live from Huber Field for our annual Boise State softball show, football coach Spencer Danielson joins the show to preview Saturday's Spring Game and what to expect from all three quarterbacks (race for No. 2 is tight) - and what it's like to be a #GirlDad, Bob shares his top Spring Game storylines in Bronco Focus, softball standout Sophia Knight on chasing records and her unfazed approach to the transfer portal, softball coach Justin Shults on building his brand and growing for the future, Broncos close out three-game homestand with San Diego State on Saturday

Live from Huber Field for our annual Boise State softball show, football coach Spencer Danielson joins the show to preview Saturday's Spring Game and what to expect from all three quarterbacks (race for No. 2 is tight) - and what it's like to be a #GirlDad, Bob shares his top Spring Game storylines in Bronco Focus, softball standout Sophia Knight on chasing records and her unfazed approach to the transfer portal, softball coach Justin Shults on building his brand and growing for the future, Broncos close out three-game homestand with San Diego State on SaturdaySee omnystudio.com/listener for privacy information.

Live from Huber Field for our annual Boise State softball show, football coach Spencer Danielson joins the show to preview Saturday's Spring Game and what to expect from all three quarterbacks (race for No. 2 is tight) - and what it's like to be a #GirlDad, Bob shares his top Spring Game storylines in Bronco Focus, softball standout Sophia Knight on chasing records and her unfazed approach to the transfer portal, softball coach Justin Shults on building his brand and growing for the future, Broncos close out three-game homestand with San Diego State on SaturdaySee omnystudio.com/listener for privacy information.

Live from Huber Field for our annual Boise State softball show, football coach Spencer Danielson joins the show to preview Saturday's Spring Game and what to expect from all three quarterbacks (race for No. 2 is tight) - and what it's like to be a #GirlDad, Bob shares his top Spring Game storylines in Bronco Focus, softball standout Sophia Knight on chasing records and her unfazed approach to the transfer portal, softball coach Justin Shults on building his brand and growing for the future, Broncos close out three-game homestand with San Diego State on SaturdaySee omnystudio.com/listener for privacy information.

Podcast - Close The Door Podcast Valentino & Coach Justin

Both coach Justin and Amanda provide coaching services and can be found at this link.    In this episode of the Bacon Bibles and Barbells podcast, Coach Justin and Coach Amanda discuss the often misunderstood role of cardio in strength sports, particularly for powerlifters and strongman athletes. They debunk the myth that cardio kills gains, emphasizing its importance for recovery, conditioning, and overall health. The conversation covers various strategies for incorporating cardio into training regimens, the benefits for longevity in strength sports, and specific considerations for bodybuilders. The hosts also highlight the physiological effects of cardio on muscle recovery and performance, advocating for a balanced approach to training that includes cardiovascular fitness. takeaways Cardio is often misunderstood in strength sports. Strongman athletes can greatly benefit from cardio for conditioning. Powerlifters should not neglect cardio for health and recovery. Conditioning improves volume tolerance and overall performance. Bodybuilders use cardio to maintain conditioning and improve stage presence. Cardio helps remove metabolic waste from the body. Walking and light cardio can enhance quality of life for strength athletes. Incorporating cardio can lead to better recovery between sets. Cardio should be tailored to the specific needs of each strength sport. A balanced approach to training includes both strength and cardiovascular fitness  

Chase Thomas is the Sports Renaissance Man, Atlanta Sports Guy & VFL. On today's program, Chase is joined by fellow University of North Georgia alumni Matt Green to talk about Tennessee & Georgia's most important assistant football coaches (12:00), Matt's CFB Moment on NIL & the transfer portal (22:25), Troy Taylor getting fired by Stanford (40:00), Gary Danielson retiring at CBS (48:30), and the state of the Mizzou football program (54:30). Then, Fulton high head football coach Justin Long joins the program to talk about his Falcons (68:00), the Falcons offseason plans (70:00), what flipped last season after the Anderson County loss (74:50), film heroes from last year's team (76:50), key spring and summer position battles (80:50) and much more.Host: Chase ThomasGuest: Matt Green, Justin LongTo learn more about CT and the pod please go visit: https://chasethomaspodcast.comBy the way, this is a free, independent national sports podcast. To keep it that way, I'm going to need some help from you guys. If you're a fan of the pod and you haven't already, take a second right now and leave the show a 5-star rating and a review on Apple, Spotify or wherever you get your podcasts. It really does help, and it's so quick and easy to do. Thanks, y'all!Keep up with Chase on social media:Follow me on Twitter: https://twitter.com/PodChaseThomasFollow me on Instagram: https://bit.ly/3kFHPDnFollow me on TikTok: https://bit.ly/3JdZ3RF'Like' me on Facebook: https://bit.ly/3ZmURo4 Hosted on Acast. See acast.com/privacy for more information.

This podcast was inspired by a recent athlete asking for help, and we think many of you can relate to the situation:  "I've been cycling for nearly 20 years (now 44). I have a stressful job, two kids, and over the past few years I've gain 15 pounds that I can't shake, despite training 10-15 hours in the summer and 6-8 in the winter. What do I do?" Symptoms like low energy, inability to sustain high heart rates, and lack of sweat could point to low energy availability (LEA). Even with calorie counting, your body might not be getting enough fuel to support both your workouts and daily life demands (job, kids, stress). This can lead to a suppressed metabolism and fatigue, making weight loss and performance harder. Weight gain can be age-related hormonal changes that occur in men in their 40's.  Namely a gradual decline in testosterone levels which can affect metabolism, muscle mass, fat distribution, and energy levels. This is sometimes referred to as andropause or age-related hormonal decline. Coaching Advice: The #1 thing you can do is to get tested: A simple blood test can check testosterone, thyroid, and other hormone levels. This will help rule out any medical issues. Then here's what we recommend to get out of the rut, get your mojo back to your training and lose that weight:  Nutrition First: Focus on fueling your workouts with carbs. Try eating a small carb-rich snack (e.g., a banana or toast with honey) before your morning rides. Post-ride, prioritize recovery with protein and carbs to replenish glycogen and repair muscles. Coach Andrew Giniat and Nutritionist Alex Winnicki recently recorded a podcast about how much carbohydrate you need to consume even if you are trying to lose weight. And why low carb diets are bad and will result in rut like this athlete.   The take home point and analogy is that you, as an athlete, are Ferrari and carbohydrates are your fuel (gas) . But the body does not work like a Ferrari in terms of going fast even as they tank empties.  Athletes do better when their tanks are kept at full as possible at all times. This includes before, during and after exercise. HRV and Recovery: Use your HRV data to monitor recovery. If it's consistently low, it might indicate overtraining or stress. Your 7 hours of sleep is solid, but stress and under-fueling can still take a toll. The CoachCat app has a free Whoop offer that will combine your sleep and HRV data with your training data to let you know if you are recovered or not.  Then when you are not ‘feeling it' you can ask for daily adjustments.  Start each morning with personalized recommendations based on your sleep and recovery.   This is so clutch for a masters athletes balancing life's daily demands: job, kids, stress. Training Adjustments: Consider dialing back intensity for a few weeks. Focus on Zone 2 rides to rebuild your aerobic base and avoid burnout. This aligns with your winter training history.   - Take your training to the next level by hiring Coach Justin: https://fascatcoaching.com/collections/coaches/products/justin-bowes -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

A teenager who finds money at a restaurant doesn’t think twice about returning it to its rightful owner. AND Sarah, an autism mom, was in need when a few individuals stepped in to help, including a Walmart employee, Coach Justin. To see videos and photos referenced in this episode, visit GodUpdates! https://www.godtube.com/blog/teenager-finds-money.html https://www.godtube.com/blog/helps-autistic-child-in-walmart.html Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

All guests join us on the Farm Bureau Insurance guest line, and we are LIVE from the BankPlus Studio! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode of the Buckeye Weekly Podcast, hosts Tony Gerdeman and Kevin Noon discuss the breaking news that Ohio State offensive line coach Justin Frye is leaving for the Arizona Cardinals. They delve into the implications for the program, reflect on Frye's performance, and speculate on potential replacements. The show also touches on broader issues such as recruiting challenges, the transfer portal, and the development of players. Join Tony and Kevin as they provide insights and updates on all things Buckeye football. 00:00 Welcome to the Buckeye Weekly Podcast 00:29 Justin Frye's Departure to the NFL 01:12 Debating Justin Frye's Coaching Impact 05:12 Recruiting Challenges and Successes 11:46 Potential Replacements for Justin Frye18:15 Closing Remarks and Announcements

FasCat Coaching has been working with riders of all ages for 20 years, and while the fundamentals of training are the same, the science and technology and culture have changed tremendously. Nowhere are these changes more dramatic than what is going on with younger riders. In this podcast, Coaches Justin and Frank delve into what's changed and why, and what the best ways are for helping young riders develop in a healthy, fun, sustainable way. -- Take your training to the next level by hiring Coach Justin: https://fascatcoaching.com/collections/coaches/products/justin-bowes -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

00:00 - 00:46 Introduction00:46 - 01:57 Not Fueling Properly01:57 - 03:44 Incomplete Protein Goals03:44 - 04:38 Injury04:38 - 05:46 Hormones05:46 - 07:16 Binge Eating07:16 - 08:39 SummaryWelcome back to CBG Radio! Intermittent fasting is trending, but is it the best choice for WOD enthusiasts? In this episode, Coach Justin dives into why intermittent fasting might actually harm your performance, recovery, and overall health.Learn how improper fueling, incomplete protein intake, hormone imbalances, and the risk of binge eating could lead to setbacks or even injuries.Stay tuned until the end for a comprehensive summary and actionable tips to fuel your body the right way and achieve optimal results. Don't miss this essential guide for serious athletes!__________________________________The CBG Radio Team-Get A Free Metabolic Assessment:https://cbgonlinesports.myclickfunnels.com/free-metabolic-assessment-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

Welcome back to CBG Radio! Could the foods you love be secretly sabotaging your fitness goals? In this episode, we uncover the surprising culprits that might be increasing your body fat.From so-called “healthy” favorites to hidden calorie bombs, Coach Justin breaks down how these foods could be derailing your progress—and what you can do to stay on track.Don't miss this eye-opening guide to making smarter food choices and achieving your health and fitness goals!__________________________________The CBG Radio Team-Get A Free Metabolic Assessment:https://cbgonlinesports.myclickfunnels.com/free-metabolic-assessment-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

0:00 - 1:20 Introduction 1:20 - 3:44 Changes in Body Composition and Clothes Fitting3:44 - 5:58 Steady Waking and Increased Hunger 5:58 - 7:48 Improved Performance and Tracking Measurements 7:48 - 10:51 Progressive OverloadWelcome back to CBG Radio! Are those 4-5 WODs a week actually paying off? In this episode, we're uncovering the 7 unmistakable signs that you're building muscle and crushing your fitness goals. From lifting heavier to spotting physical changes and feeling stronger, these clues will confirm you're on the right track.Plus, Coach Justin shares tips to maximize your gains while staying consistent with your routine. Don't miss this ultimate guide for WOD enthusiasts ready to take their strength and progress to the next level!__________________________________The CBG Radio Team-Get A Free Metabolic Assessment:https://cbgonlinesports.myclickfunnels.com/free-metabolic-assessment-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

00:00 -1:06 Introduction 1:06 - 2:16 Protein is Your Best Friend2:16 - 3:38 Strategic Timing of Carbs3:38 - 4:28 Recovery Optimisation 4:28 - 05:09 Strength Training and Recovery 05:09 - 06:47 Where Do People Lack? Welcome back to CBG Radio! Ready to unlock your full fitness potential? In this episode, Coach Justin breaks down the power of protein, the strategic timing of carbs, and how to fuel your body for peak performance and faster recovery.Discover why strength training and proper recovery are essential for building muscle and avoiding burnout. Plus, we'll expose the most common fitness mistakes—and how to fix them for better results.Don't miss these actionable tips to elevate your workouts and crush your health goals like never before!__________________________________The CBG Radio Team-Get A Free Metabolic Assessment:https://cbgonlinesports.myclickfunnels.com/free-metabolic-assessment-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

In this episode of "On The Clock", Jared Perkins and Tyler Jennings sit down with Ohio State Head Baseball Coach Justin Haire to discuss his coaching journey, philosophy, and vision for the Buckeyes program. Coach Haire reflects on his 17 impactful years at Campbell University, the challenges of rebuilding programs, and the joy of establishing a team identity. He shares insights into Ohio State's fall training, standout players, and the exciting prospects for the upcoming season. Packed with inspirational stories, coaching wisdom, and a glimpse into the future of Buckeyes baseball, this episode is a must-watch for baseball fans and aspiring coaches alike.On the Clock is presented by JAW Bats. JAW Bats provides the highest quality ash and maple hand-crafted fully custom bats, apparel, accessories, and more! Click the link below and enter the code "OTC10" at checkout to get a 10% discount on your first purchase! More at https://jawbats.com/ Twitter Accounts: @TylerJennings24 and @JaredCP1 Prospects Live Twitter: @ProspectsLive Website: www.prospectslive.com YouTube: @prospectslive

In this episode of "On The Clock", Jared Perkins and Tyler Jennings sit down with Ohio State Head Baseball Coach Justin Haire to discuss his coaching journey, philosophy, and vision for the Buckeyes program. Coach Haire reflects on his 17 impactful years at Campbell University, the challenges of rebuilding programs, and the joy of establishing a team identity. He shares insights into Ohio State's fall training, standout players, and the exciting prospects for the upcoming season. Packed with inspirational stories, coaching wisdom, and a glimpse into the future of Buckeyes baseball, this episode is a must-watch for baseball fans and aspiring coaches alike.On the Clock is presented by JAW Bats. JAW Bats provides the highest quality ash and maple hand-crafted fully custom bats, apparel, accessories, and more! Click the link below and enter the code "OTC10" at checkout to get a 10% discount on your first purchase! More at https://jawbats.com/ Twitter Accounts: @TylerJennings24 and @JaredCP1 Prospects Live Twitter: @ProspectsLive Website: www.prospectslive.com YouTube: @prospectslive

0:00 - 1:00 introduction 1:00 - 3:42 S.A.D and Keto 3:42 - 6:12 Mediterranean Diet and IF6:12 - 8:26 Vegan and Vegetarian Diet 8:26 - 9:51 Pescatarian and Whole309:51 - 11:49 Paleo and EC Synkowski 11:49 - 13:51 Tracking Macros and Zone 13:51 - 15:30 Carnivore and Intrinsic Diet 13:30 - 17:06 Custom Diet Welcome back to CBG Radio! Struggling to find the right diet for your lifestyle and health goals? In this episode, Coach Justin takes you through the best and worst diets, from the S.A.D and Keto to the Mediterranean, Vegan, Paleo, and even Custom Diet plans.Discover the pros, cons, and unique features of each approach, along with insights on tracking macros and the controversial Carnivore Diet. Whether you're focused on health, weight loss, or overall well-being, this guide will help you choose the perfect fit. Tune in and find the diet that works for you!__________________________________The CBG Radio Team-Get A Free Metabolic Assessment:https://cbgonlinesports.myclickfunnels.com/free-metabolic-assessment-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

Welcome back to CBG Radio! What if your diet could deliver elite-level results? In this episode, Coach Justin reveals the top foods for weight management, curbing cravings, and fueling peak performance—all without medications like Ozempic.Learn about powerhouse proteins, hunger-crushing fibers, and metabolism-boosting nutrients, backed by science. Plus, get practical tips for seamlessly incorporating these foods into your routine to elevate your fitness, energy, and physique.Want to look and feel like an elite athlete? It all starts with what's on your plate. Don't miss this game-changing episode!Book a free metabolic assessment with us below to see if we can help you crush your goals:https://cbgonlinesports.myclickfunnels.com/free-metabolic-assessmentFollow the Instagram:https://www.instagram.com/cbg_online_nutrition/?hl=en

0:00 - 0:47 Introduction 0:47 - 2:25 What is Creatine? 02:25 - 04:09 ADP and ATP 04:09 - 5:08 What are the Myths? 05:08 - 06:38 Causes weight gain and load creatine 06:38 - 08:00 benefiting body builders and alternative use08:00 - 8:57 does not work immediately8:57 - 10:06 Bonus tip Welcome back to CBG Radio! Thinking about taking creatine? Hold up—Hear this first! Creatine is one of the most popular supplements for fitness enthusiasts, but it's not the right fit for everyone.In this episode, Coach Justin breaks down what creatine actually does to your body, its incredible benefits, potential side effects, and who should steer clear. Whether you're looking to build muscle, boost strength, or enhance performance, understanding the science behind creatine is a must. Don't miss this vital information—make the right choice for your fitness journey!__________________________________The CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

00:00 - 01:45 Introduction 01:45 - 04:28 Hit Your Protein Consistently 04:28 - 05:55 Accountability 05:55 - 07:04 Take More Creatine 07:04 - 07: 58 Sleeping Enough 07:58 - 9:08 Do More Strength TrainingWelcome back to CBG Radio! Ready to transform your body and crush your fitness goals? In this beginner-friendly guide to body recomposition, Coach Justin covers everything you need to build muscle, burn fat, and boost your overall health.Learn how to hit your protein targets, make the most of your strength training sessions, and take actionable steps toward lasting progress. Plus, we'll share expert tips on staying accountable, the power of creatine, and why quality sleep is the ultimate game-changer. Stick around until the end to jumpstart your body recomp journey today!__________________________________The CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

What's up, basketball trainers? It's been a while since our last half-time break episode here at Basketball to Business podcast. So, let's go straight to business, shall we? For today's episode, we'll be joined by Coach Justin Furtado. He is the founder of BTG (Beyond The Game), a basketball coaching business. In our conversation, Coach Justin shares his journey from a small town in Northern California to launching BTG (Beyond The Game), his basketball coaching business. He opens up about the challenges of transitioning to a big city and turning his passion into a sustainable enterprise. Moreover, Coach Justin dives into key aspects of his business, including pricing strategies, marketing breakthroughs through email campaigns and social media ads, and tackling seasonality in the industry. He also highlights the importance of community engagement, trust-building, and networking, as well as his vision for global expansion through camps and clinics. 00:30 A little background about Coach Justin 01:55 How It All Started: From High School JV Team to launching BTG (Beyond The Game) 07:45 Building relationships is key to securing gym space for training. 13:10 Budgeting and financial strategies are crucial for sustaining a business. 16:54 Coaches spill some resources that could be of help you and your training business. 19:26 Find out Coach Justin's ultimate goal for BTG - global camps and clinics for athletes and coaches. 22:34 Camps generate the most revenue compared to other services offered by BTG. 26:52 HI Testimonial 27:50 Hear Coach Justin's biggest breakthrough as he runs BTG 28:56 FB Ads, Email Marketing and Google My Business can helps your conversion rates. 35:45 What makes an ad effective is touching the pain point on kids 38:50 Understanding seasonality helps in financial planning for your business. 41:18 Trainers learning from trainers - how fun is that! 47:15 Word of advice from Coach Justin: Constant improvement and building connections are essential to business development. This episode surely offers valuable insights for anyone navigating the world of basketball training and business. Thank you for tuning in to this episode of Basketball to Business. Stay connected for more conversations with basketball enthusiasts who share valuable tips and strategies to help you turn your basketball passion into a thriving business. Catch you in the next episode!

0:00 - 0:47 Introduction 0:47 - 3:08 Do progressive overload and don't do random training3:08 - 4:09 Eat More Protein but Don't Limit Carbs4:09 - 5:26 Eat More Don't Intermittent Fast 5:26 - 7:10 Don't take BCAA and Take Creatine7:10 - 7:54 Take Intro Workout Carbs Don't Eat Fat Post Workout7:54 - 8:38 Sleep More But Don't Do Sauna8:38 -10:38 Do Slight Calorie Surplus Don't Do deficitWelcome back to CBG Radio! Today, we're sharing 8 essential tips for building muscle effectively. Coach Justin will explain why progressive overload is a game-changer, how to strike the perfect balance of protein and carbs in your diet, and why intermittent fasting may not be the best choice for muscle gains.We'll also dive into the benefits of creatine, the impact of intra-workout carbs, and why prioritising quality sleep is your hidden advantage. Avoid the common mistakes and learn how to optimise your muscle-building journey with these practical, science-backed strategies. Tune in and take your fitness to the next level!__________________________________The CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

Guys Gone Deep! In this thought provoking conversation, Justin Gottlieb, a sexual freedom coach, discusses his evolution from the corporate world to the world of tantra. He emphasizes how Tantra is often misunderstood and the need to redefine Tantra beyond stereotypes.  His take on unlocking sexual freedom is refreshing and he encourages everyone to live fully by embracing and accepting all aspects of life, the good, the bad and the ugly. So, how can we achieve this? Take a listen… ________From Corporate Suit To Tantra World, Beyond The Typical Tantra Spiritual Stereotypes.  (00:00)Justin's Definition Of Tantra: Different From Sanskrit, Accepting Our Sexuality and Embracing Our Human Experience. (06:14)Personal Journey into Discovering Tantra: Tantra Massages And Spiritual Awakening. (09:24)More Than Tantra: What is a Sexual Freedom Coach?  (14:04)Story Share: A Tantra Massage Detailed, Withholding Orgasm and Male Orgasm Without Ejaculation.  (16:50)Why Justin Doesn't Subscribe To Semen Retention As A Must For Tantric Men. (20:46)The Distinction Between Self Pleasure And Masturbation.  (24:01)Justin Coaches Vee On Resisting Edging. (27:02)Story Share: Justin Details being a demo for a tantra massage in front of a 40 person training. The Power of Vulnerability and Emotional Release. (28:27)What is a Men's Group or Men's Circle? (33:28)How can you create Safe Spaces in groups and in Relationships to be vulnerable? (38:10)What is it like at a Tantra Love Retreat?  (44:13)What is The Sacred Slut Experience? Exploring Boundaries and Desires in a Supportive Environment. (49:24)The Evolution of Miami Velvet, Justin's Swinger Sex Club Rescue Detailed, Incorporating Tantric Principles, Community Education, Expansive Experiences. (55:25)Fantasy Vs. Desire. (01:06:37)The Intersection of BDSM and Tantra: is there a difference between Subspace and Surrender? (01:09:15)________For Couples and Singles: Tantra Love Retreats Next: Feb 27 - March 2nd, 2025@tantralovecoach — Virtual Coaching — Private Retreats— Tantra Massage— Sexual Concierge— Fantasy Fulfillment ExperiencesSchedule Your Free 15 Minute call with Justin here________Tantra, Sexual Freedom, Spirituality, Authenticity, Personal Growth, Sexuality, Coaching, Relationships, Self-Acceptance, Empowerment, vulnerability, emotional release, men's groups, safe spaces, tantra retreats, pleasure, intimacy, healing, boundaries, swinger clubs, community education, personal development, fantasies, healing, BDSMWhere to find us, and how you can support us:Instagram: @girlsgonedeeppod Merch: girlsgonedeep.com/shopContact: girlsgonedeep@gmail.comWHOREible Life: Get 10% off your deck with code GONEDEEP at whoreiblelife.com Instagram: @wlthegameWoo More Play Affiliate Link: Support us while you shop!

0:00 - 01:36 Introduction 01:36 - 02:16 Steak 02:16 - 03:34 beans and yogurt 03:34 - 04:36 Creatine 04:36 - 5:32 Eggs05:32 - 06:16 Broccoli06:16 - 07:43 Whey protein and Rice07:43 - 08:42 Alcohol08:42 - 09:28 Apple09:28 - 10:55 BCAAs and Avocados 10:55 - 11:49 Green Powders11:49 - 13:34 Oat Milk and Coffee13:34 - 15:00 Snickers and Collagen 15:00 - 16:03 Pre-workout and Bacon16:03 - 17:15 Cheerios and Chicken 17:15 - 20:10 Element and GatoradeWelcome back to CBG Radio! In this episode, we're ranking the top foods and supplements for muscle growth—from the absolute must-haves to the ones that fall short. Coach Justin breaks down how each food and supplement can power your workouts and boost results, covering high-protein choices, key nutrients, and the best recovery aids for building strength.Whether you're just starting out or are a seasoned athlete, these expert insights will guide you in choosing the best options to fuel your muscle-building journey. Stick around until the end to hear our top recommendation!__________________________________The CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

Top 5 at FIVE... Mike Gundy: a real cowboy; RIP Peanut and Fred UT coach Justin Gainey discusses the growth of returning and new players Confidence in the D

0:00 - 0:59 Introduction0:59 - 2:27 Add More Protein and Don't Eliminate Carbs2:27 - 3:24 Add Strength Training and Don't Add WODS3:24 - 4:25 Sleep More and Less Sauna4:25 - 5:59 Take Creatine and Don't Take BCAA5:59 - 7:31 Do Calorie Surplus and Don't Limit CalorieWelcome back to CBG Radio! Today, we're diving into smart strategies to level up your fitness journey. Coach Justin will be covering everything from optimising protein intake without ditching carbs to focusing on strength training over endless WODs. Plus, we'll talk about why quality sleep beats out extra sauna sessions, why creatine might just outperform BCAAs, and how a calorie surplus could be your secret weapon for gains. Get ready for practical, science-backed tips to help you crush your goals and build a strong, sustainable physique—no extreme dieting required! __________________________________The CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

The Panthers coach previews his team's playoff game with Staley

The Eagles coach previews his team's playoff game with University Academy

Time Stamps:0:00 - Introduction0:41 - creatine 1:12  - Branch chain amino acids 1:53 - Caffeine 2:25 - Electrolytes2:57 - Collagen 3:45 - Whey protein 4:36 - Vitamin D5:09 - Gatorade5:58 - Tart cherry juice7:09 - Extreme endurance 8:21 - Beta alanine8:50 - Casein protein Welcome back to CBG Radio! Today, we're diving into an important topic for all you fitness enthusiasts out there. While it's never our intention to dismiss any individual or approach, Coach Justin and the CBG team are dedicated to providing you with the most accurate information on supplements for optimizing performance. In this episode, Justin will be breaking down the best to worst supplements tailored for those of you hitting intense WODs 4-5 times a week. Whether you're looking to boost energy, enhance recovery, or build muscle, we'll cover what you need to know to make informed choices. __________________________________The CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

Welcome back to CBG Radio, today we're gonna be tackling a rather controversial subject. Now, while it's never our attention to attack another individual or methodology - Coach Justin and the CBG team are committed to providing the most accurate information on nutrition for athletes, and that sometimes includes breaking down the issues with another popular program. Today, Justin will be going over Greg Glassman's MetFix and why it may not be an ideal nutrition program to follow. 00:00 - Intro00:34 - Introduction to MetFix & Greg Glassman02:53 - Greg's Opinions on Nutrition04:01 - Correlation Vs. Causation for Foods05:54 - Carbohydrates & Glucose08:30 - Calories & Fat Gain10:53 - Sugar Does Not Cause Fat Gain, Calories DO14:57 - The Danger of Spreading Misinformation16:47 - Outro__________________________________The CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

 Adding extra WODs or runs won't get you the results you're after. Today, Coach Justin breaks down why more exercise isn't the answer and what will really help—like focusing on nutrition, building muscle, and boosting your metabolism. Learn how your body burns calories and how simple changes can make all the difference. 00:00-00:48 E.A.T of Workout 00:48-01:44 Thermic Effect of food for body you want 01:44-02:40 NEAT of the Body You Want02:40-03:46 BMR of Calories Burning for the Body You Want03:46 -04:48 Building more muscles for the Body You Want04:48-06:28 OutroThe CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

Pat and Coach have a conversation with Head Varsity Football Coach Justin Alumbaugh about their upcoming game with Serra. The trio also discuss DLS alumni in the NFL and NCAA.

CBG Radio is officially back! Now that the CrossFit Games have wrapped up, the CBG team would like to congratulate the champion James Sprague and all of the incredibly talented athletes that competed this year! If you've been following our content for a while now, you might already know that many of these athletes - including James - were able to accomplis these feats WITHOUT tracking macros. If you want to know how someone can become a CrossFit champion without dealing with the frustrating process of Macro tracking, tune in to this episode and let Coach Justin give you the breakdown. 00:00 - Intro01:44 - Congratulating James02:14 - Delete My Fitness Pal02:44 - Creating a Nutrition Blueprint04:01 - Consistent Nutrition Focus05:56 - Developing a System for Accountability07:57 - Developing the In-Competition Routine09:25 - Nutrition & Portions for Athletes 13:12 - Recap & Outro__________________________________The CBG Radio Team-YouTube: CBG YouTube-Instagram:  CBG InstagramJoin our FREE Nutrition Facebook Page https://www.facebook.com/groups/cbgnutritiontribeWant to lose body fat, build muscle, and look like you Crossfit?Book a Call With Us!

In this episode, Craig Dalton and Justin Bowes reflect on the lead-up to the Unbound Gravel 200 race, sharing insights into the unique training approach adopted to prepare for the challenging event. They discuss the strategic training block, the importance of quality over quantity, utilizing power meters for training effectiveness, and the significance of recovery in a compressed time frame. The conversation dives into the pivotal four-day mini camp, highlighting the benefits of stacking workload and the nuances of balancing intervals and endurance rides.  Support the Podcast Join The Ridership  Key themes include strategically structuring training around time constraints, leveraging prior endurance experience, the impact of power meter training, optimizing recovery for peak performance, and the mental challenges faced leading up to a formidable gravel race like Unbound. Key Takeaways: Strategic training plans can be tailored effectively to accommodate time constraints and previous endurance experience. Balancing interval workouts with endurance rides is crucial for building strength and endurance for challenging events. Utilizing power meters can provide valuable insights into training progress and help optimize performance. Adequate recovery periods are essential for the body to absorb training load effectively, leading to improved performance. Mental preparation and breaking down the race into manageable segments can help athletes. Transcript: [00:00:00] - (): Craig Dalton: Justin, welcome back to the show, [00:00:02] - (): Justin Bowes: Craig. Thank you for having me. It's good to see you again. [00:00:05] - (): Craig Dalton: Post Unbound. We did it. [00:00:07] - (): Justin Bowes: That's right. You did it. Yeah, you did it a big way. [00:00:12] - (): Craig Dalton: I appreciate you coming on board and being my muse to help me tell my story. I feel like you were an integral part of my life for a while this year. **** - (): In our last episode, we talked about kind of what the run up to my non cycling related vacation looked like. And maybe we pick up the story post that vacation. [00:00:33] - (): Justin Bowes: Sure. Yeah, it was, we discussed on the, on the first pod that, we, we were having a little bit uncharacteristic buildup, um, not only because you had some, prior work, obligations with, as far as travel, but we were starting quite late, um, as well. **** - (): So we had to, be a little creative in how we wanted to, to approach your training. So, right when you were, uh, leaving, we had really built up your training load, um, because obviously we knew that you were going to be leaving and you're gonna have time off the bike. You weren't gonna be. **** - (): Completely immobile. I mean, you were, we're going to be able to, do some running and walking and some lifting and, and, um, a few stationary bike sessions in there and things like that, but it's not the most ideal unbound training, especially when you're training for the 200 and. We're only a couple months into it or, a couple of months out from it, I should say. **** - (): And so, uh, the thought behind, how I wanted to structure your training was to take advantage of the, the, the amount of time that you did not have to train. And so where a traditional buildup would have multiple big ride days on the weekends, um, not only that, but then also, during the week, You would have your meat and potato interval session, but also bookend it with some big endurance rides on the front and the back end of it, but you just didn't have that available to you. **** - (): So, um, I needed to make sure that we were going to take advantage of not only the lack of time that you had available to you, but also you're, you're no stranger to endurance, um, athletics. So you had a background that I could work with. And that makes all the difference. If you were just coming to me off the street and say, Hey, can you get me ready? **** - (): And less than four months, for a 200 mile gravel race, the hardest 200 mile gravel race in the world. It would, that would be a different story, but thankfully you, you had some background in endurance, so it wasn't. A foreign concept to your body. [00:02:48] - (): Craig Dalton: It was interesting in my training block leading up to Cuba because we really didn't do a lot of meaningfully long rides, but I also understood like, I'd never really done meaningful intervals before. **** - (): And clearly like the workouts you were prescribing to me that were one hour in duration. Pretty tired afterwards. Like I felt like I really gassed myself because now that we're looking at a power meter and we're really saying it's not like perceived level of exertion. It's like, here's the exertion you need to achieve. **** - (): Um, and it was really, I mean, frankly, it was like, I was burying myself on a lot of those workouts, which was very different than anything I'd been done doing in the, the decade before, to be honest. [00:03:32] - (): Justin Bowes: Right. Right. And I mean, it's, it's the old adage, quality over quantity. And again, I, I keep coming back to, the time crunch. **** - (): I mean, that's what we were up against. And so I really wanted to make sure that, the lead up to your trip to Cuba, but then also once you get back, we added enough low to you. to your training so that, um, the break was needed. And so your body would be able to absorb all of that load while you're gone because, yes, you would still be active, but you weren't training. **** - (): And so it allowed your body to recover from all that. And by the way, Um, Craig did an amazing job, um, of hitting all of his workouts. Like, I want to say there's less than a handful that were just kind of like, didn't nail them perfectly, but it wasn't for the lack of trying by any means. Um, and so, um, with that, and you brought up the point too, it's just like, you've never trained with power before, and so there was just, that was just another element to the training that we had to kind Yeah. implement. It wasn't like, Oh yeah, I've been training for years with power. So I know what my zones are and why and all of that. So kind of helping coach you through, the use of the power meters and, and the importance of that. **** - (): I think it gave us a really good detailed picture of where the training was going and you could see. Yeah. and ultimately feel, yourself getting stronger, after each week, things just got better and better and better. So once you got back into the country, then it was time to start, we'll continue on the interval workouts, but we're going to start introducing, the longer sessions as well. [00:05:21] - (): Craig Dalton: Yeah, yeah. And I remember like I definitely felt tired when I left for that week off, um, and unfortunately not incredibly refreshed after my quote unquote vacation, because there's a lot of running around with the family, but coming back and looking at the training calendar, we had a couple of things up in the air, but we knew like that next six weeks was going to be a big build of long rides, endurance rides, and continuing on some of the interval work. [00:05:47] - (): Justin Bowes: Right, right. And so, had, had things been different as far as scheduling of the trip and things like that, we may have flipped the script a little bit and did all of your big rides be, on the front end, and then do all the more structured training, the higher, shorter, sharper stuff on the back end. **** - (): But I just felt like with your background and what we wanted to accomplish with Unbound, um, it was better for us to, to stack those. shorter, sharper workouts on the front end and then give yourself time to relax or, absorb. And then once you came back and we figured out, some pieces as far as like, Hey, when can we get out and do back to back big rides? **** - (): And I want to talk about that too, because I think it was really important, um, in the buildup, um, for the race, um, those, those four days of just, some really good rides, but it, it, it, It was working and from my standpoint, I could see, the fatigue building, but your recovery was also taking, it was, it was working as well, and so it was like, we'd stack the work on you. **** - (): But then the recovery days were structured so that, those. again, your body absorbs that work. And the cool thing with watching you is he can, you, Craig, he can handle a lot of work, so I'd be looking at your workouts, every day. And I'm like, he's, he's doing this, like he's actually absorbing all this workload. **** - (): And that's where it was really starting to fuel my confidence. And what you were going to be able to, um, accomplish at Unbound was, not only is he nailing all these workouts, but he's also recovering on the backside of it too. And that was just, again, it was fueling my confidence for you to egg you on to say, Craig, you can do this. **** - (): Like we're in a really good position. And I didn't want to get down into all the weeds with you as far as like what I was seeing, right? Right. Because ultimately it's just like, I just want Craig, you to understand you can do this. So it was really cool from my standpoint to see. [00:08:03] - (): Craig Dalton: Yeah. It's interesting. As you talk about, like, if, if we had given more time that you might've done the longer rides earlier and then that kind of high performance stuff later, right. **** - (): I kind of feel like I might've struggled with confidence With that approach, even though like, obviously I would've had massive workouts six weeks back. [00:08:24] - (): Justin Bowes: Yeah, yeah. . But I [00:08:25] - (): Craig Dalton: kind of, I kind of like the, the idea that we were progressively testing me Yes. On these harder and harder weekends towards the end. **** - (): Right? [00:08:34] - (): Justin Bowes: Yeah. And I, and definitely by design , but at the same time it, it, it worked out, I think, better than I even. had hoped for because, again, in theory and on paper, I'm looking at what I want you to do, but ultimately it's what can your body and, now that we're getting deeper into it, what can your mind and your body do? **** - (): Handle. And so that's where, that's where, the coaching science and the coaching art kind of, blur the lines together of like, okay, this is what I expect him to be able to do, but this is what I'm seeing him, doing. And it's just, it's a really cool kind of blend of, the science and the art coming together. **** - (): And again, it just stokes my confidence. And hopefully that comes across in my communication with you is like, I'm really excited. I can see this happening. And this is why I believe that you're going to be able to, perform this, um, crazy, crazy event. So [00:09:39] - (): Craig Dalton: yeah, I think what was good for both of us was knowing that, and I'd said to you early on, knowing that I kind of put myself and you behind the eight ball starting late. **** - (): Yes. But that, I had this, I could make a four day. Kind of mini camp whenever we needed it in May as like this option to really kind of do some big volume. [00:10:01] - (): Justin Bowes: Right, right. And that was, that kind of gave me, that was kind of one of those moments of like, okay, good, at least. We, we, we've got it to where, it's in our back pocket. **** - (): I've got that card to play. Um, it's going to lend itself really well. And, fortunately it was, you were really flexible on, when that could actually happen. And that, that definitely makes a, a big impact because, within the month of an event like, the 200. **** - (): Like, we can't miss days. We can't, there's like no makeup days or anything. And each day is just that much more important for the next and the next and the next, and. Um, yeah, having you be able to go out and just knock out these four days of, big rides and, when we were talking about how we were going to do that, when a lot of, I don't want to say a lot, when, when most people have that kind of that opening of like, Hey, I'm going to do a, a mini camp, whether it's a long, four day weekend or in the middle of the week, however it works out, they're so excited to go and put in the big miles, they're, they've got free time. **** - (): They've got the, the hall pass to go and just train. That's awesome. That's great. But the biggest mistake made by most people that do that is. They go out and do a seven or eight hour ride, on day one, and they're not used to that. And on day two, day three, they're just like, yeah, two hours here, three hours there, whatever. **** - (): And if that, because they just completely blew themselves to the moon on day one and weren't ready for that. And so, so I prescribed to you that we'll just stair step ourself into the, into that block so that. We get the most bang for our buck out of that, that mini block of training. And. It worked. **** - (): It worked well. [00:12:03] - (): Craig Dalton: Yeah, I think that was definitely a critical weekend for me. I think I rode four hours kind of mixed terrain with a buddy of mine on Thursday, four, maybe five hours on Friday and then eight and a half or nine on Saturday and followed up by two or three on Sunday. [00:12:21] - (): Justin Bowes: Yeah, that was, again, it was, it was a big, um, big chunk of time in the saddle. **** - (): Um, and it was a big, um, bite on your end. I mean, to take, to, to put in that much time, but again, it just, it, it just speaks to the training that we did leading into it helped. your body absorb those big days. And once you, once you came out of that, to me, like I didn't want to, I didn't want to like pile on just like the raw, raw cheerleader, like, Oh my God, he's going to do this sort of thing. **** - (): I, I was, I was, I internally, like on this side of the screen, I was like, hell yeah. Like this is, this is going to work. Like he, he's going to He's going to do okay at this. [00:13:12] - (): Craig Dalton: I think I got a hell yeah. In the comments and training peaks, [00:13:15] - (): Justin Bowes: you probably did. Yeah, [00:13:17] - (): Craig Dalton: that's sad. I think that for me, that Saturday ride was the one that I reflected on, on game day, because it was 10, 000 feet plus of climbing in. **** - (): Very, very challenging terrain. Like in fact, like I forgot, cause I don't go so far north as much like coming across pine mountain and up San Geronimo Ridge, things that the locals around here might understand, like it was just super rocky and this was like six, seven hours into the day that I hit just these trails that I just forgot how steep they are and how rocky they are. **** - (): So when I came home from that. And was able to get on the bike the next day. I was like, okay, like it was only 77 miles and I'm doing a 200 mile race, but I did the elevation and I can guarantee some of those miles were a lot harder to come by than what I'd experienced in Kansas. [00:14:13] - (): Justin Bowes: Yeah. Um, I mean, just quickly for the listeners, just kind of given, give them some numbers behind the, uh, that particular ride. **** - (): I'll, I'll preface this by saying, even the professionals in the 200, they're not going to be able to go out and mimic. an exact 200 mile, day. And so it's just, it's just, that's a big day for anybody. And so if you can get in, for you, we're, we're targeting, like, we had the kind of the, um, beat the sun, uh, goal. **** - (): Hey, I'd like to get in, under 15 hours, just a couple, just high level. This is kind of what I want to do. So when you were able to clock in at over eight and a half hours in the saddle with, over 10, 000 feet of climbing. And coming in with a TSS of over 400 in under 80 miles, that's a big day. **** - (): And you're right. It's it's it, of course it's not, a hundred miles or even 125 miles or anything like that. Like, most people will, who do the 200 who have serious training behind them. They're going to be pushing that 150 mile, training day on one of, on their last big. **** - (): Uh, training block, but you being able to get out there and produce the power that you did, the load that you were able to accumulate and the efficiency. I should note, the efficiency factor that you were able to, um, uh, complete this ride in again, it was just like, it's just pure gold in the bank, like, not even cash, like gold, like, it's solid, it's, it's, it's tangible, like, he's going to be able to reflect on this ride when things maybe get a little dark in Kansas and be able to say, I, Look what I did. **** - (): Like, I can do that. And so when you have a ride like that, Craig, it's, it's, it's really good. Um, and it's, it's hard to quantify from a coaching perspective to an athlete until they actually do it of like what that truly means, um, to the end goal. **** - (): Yeah, yeah, I think it's so important [00:16:24] - (): Craig Dalton: to have those just tough tough days to reflect back on and put in the bank and I feel like when I, when I got to Kansas, I had sort of maybe a 90 percent confidence interval on my ability to complete the event. I knew, as you said before, I knew that I had Done everything that was asked of me pretty put a pretty solid effort in, but there was always that little bit in my mind saying, like, I've never ridden in Kansas. **** - (): I don't know what the terrain's like, and I've certainly never ridden more than 130 miles. Right? [00:17:00] - (): Justin Bowes: Right. And that brings up an interesting, question that I don't know. I've, I don't think I've posed to you since to to unbound, but like, mentally. That week leading into it, where was your head at? Like you, you've touched on like, Hey, I've never ridden in Kansas. **** - (): I've never ridden the 200 miles, kind of speak to, mentally where, where you were at leading into the race that like that week of. [00:17:27] - (): Craig Dalton: Yeah. I think it was a little bit all over the place. Like I started seeing footage of the actual terrain and I started actually, let me step back for a second. **** - (): They talked about the North course being chunky. And when I think about chunky, I think about where I ride at home, but I realized in retrospect, it's chunky at home, but 15 percent grades [00:17:50] - (): Justin Bowes: and [00:17:50] - (): Craig Dalton: Kansas chunky is chunky, but 6 percent grade, so it felt a lot different. Um, so that's a point on the chunkiness. **** - (): And then second, I started to see some of the more, um, minimum a maintenance roads and they had these great dual tracks that. We're pretty hard pack. Yeah. And I was, I was definitely conscious that conditions could change and good God, if you were in the Facebook group, the, the amount of meteorologists that came out of the woodwork was pretty insane that week leading in, but there's definitely some rain on the calendar. **** - (): Right. Yeah. [00:18:23] - (): Justin Bowes: No, I just felt like I may have oversold, um, the northbound course as being as chunky and technical, um, but I think, I'd rather you go in. With a higher level of like, Oh, okay. **** - (): This could be pretty rough. Um, as opposed to, Oh yeah, the North course is fine. Yeah, it gets chunky in sections, overall it's fine. But then you get there and you're like, Whoa, I was, you did not warn me about this. You did not, my expectation was down here. And now it's like, what is happening? **** - (): I [00:18:55] - (): Craig Dalton: think what it left you with, Justin was just an awareness of. This could go wrong for my equipment if I'm not careful. And I'll get into a little bit once we start talking about the ride itself, like how I rode the race. [00:19:10] - (): Justin Bowes: Yeah. Um, [00:19:11] - (): Craig Dalton: but once I got to, I, I got out to Kansas on Wednesday night, got to Emporia on Thursday, did my first group shakeout ride for 15 miles on Thursday, actually in the rain. **** - (): Um, Start, it was nice to just get the bike on the dirt out there and start to get a sense for it. You start to understand, in any grid shaped race or race course, the 90 degree corners are what you have to be aware of because Right, while you may have good dual tracks when you're coming around a corner, it, it can be very much marbley, kind of gravel in the middle. **** - (): So it was good to sort of just. Test the cornering a little bit, so to speak. [00:19:53] - (): Justin Bowes: Yeah, it's, yeah, a lot of gravel races. You just have that natural, flow of the course and, and everything, but yeah, out in Emporia, it truly is. a hard right, a hard left, and, and, if you get out of that line, um, or, you, you find yourself, drifting out of that corner or out of the race line and into the, the, the sides of the course. **** - (): Yeah. It can get, it can get pretty chunky and it's, and not only that or loose too, but not only that is just the amount of. Shrapnel being thrown up at you, with that, that many cyclists, on a course, um, yeah, it's, it's tough. [00:20:40] - (): Craig Dalton: Yeah, exactly. So then Friday I hooked up with the, my, my crew in the house. **** - (): I was staying with shout out to Doug Bucko and Phil. Uh, we did a little ride in the town we were staying in and then I went into the, um, the meat, mandatory media event. Yeah. That lifetime was holding, and it was interesting because I did glean some perspective there as well, because they talked about how they felt like the first 28 miles of this race was going to be incredibly fast and actually that turned out to be a useful tidbit. **** - (): Um, After the race started, so we can talk about that in a little bit, but I sort of, I did a little ride on Friday, felt good. The equipment felt dialed in retrospect. I sort of had tire size envy a little bit because it was weird because I normally ride like a 47 at home. And, um, we talked about this early on. **** - (): You're a big fan of the IRC Boken and the biggest they come in is a 42. And I was like, well, I'm riding my titanium unicorn. I've got a front suspension fork. Like I don't need all that volume. And it, it seemed interesting to me to kind of go to something a little bit faster rolling potentially. But the big tire guy in me, when all the pros were talking about running 50 started to get a little bit jealous. [00:21:55] - (): Justin Bowes: Right. Yeah, it's, it's, it's so personal. Like, um, yeah, I can give you my recommendations and, what I've seen work, for myself and other athletes and competitors and things like that, but it's, it's, yeah, it really comes down to your comfort level of, You know what you, what you, what you can ride and what feels good underneath you and, and things like that. **** - (): And I, yeah, I'm, I'm all about my IRC tires, but at the same time, yeah, I couldn't help but be a little like, [00:22:28] - (): Craig Dalton: Hmm, [00:22:28] - (): Justin Bowes: 50 would be pretty nice, and I did [00:22:30] - (): Craig Dalton: talk to the IRC guys and they said, Hey, the guys are from Japan are here. Yeah. And I'm making them listen to all these pros who are talking about fifties. [00:22:39] - (): Justin Bowes: Yeah. [00:22:42] - (): Craig Dalton: So I feel like, like Thursday, Friday was all going swimmingly. And then through like being part of a larger group, my dinner on Friday night, we didn't end up sitting down to like maybe seven 30 or eight. Yeah, which is later than we had all intended by a few hours, right? I had been drinking a bunch of electrolyte stuff that I had picked up in the the expo area and For whatever reason and I don't really think I wasn't really in my head about the race because I was very kind of just at peace with Where I was at and what was going to unfold was going to unfold Friday night. **** - (): I had a horrible night's sleep. I had a headache. I just kind of couldn't go down, which definitely rattled me, getting up at 4 30 AM to start eating on Saturday morning. [00:23:30] - (): Justin Bowes: Right, right. Yeah. It's, it's tough. Um, yeah, it's, especially when you're with a group of people at a big race like that and, Emporia, I mean, they do an amazing job trying to absorb. **** - (): Influx of what, uh, 12, 000 plus people with support staff and racers. And, but yeah, with dining options being as limited as they are, um, and then trying to, get a group to dinner or prepare dinner, whatever that case may be. Yeah. It's, it's, it's tough. And. I'm, I'm of the belief, I've always had this, in the school of thought of, it's not the night before, it's two nights before, um, as far as like your most important rest, um, and, recovery time and things like that, because even if, Craig, even if everything went perfect on Friday night, The enormity of what you're about to do on Saturday morning will keep you from having a restful night's sleep, it's just, yeah, maybe, maybe you fell asleep a little bit quicker, but, just knowing that, oh, my gosh, I got to get up at 430. **** - (): I've got to have, double check this triple check that. I've got to start eating like immediately. I got to, make sure, everything's functioning. And so it's even with the best laid plans, it's always going to be, um, um, a rough night. So, but, again, objectively looking at it. **** - (): And I think I shared with you on our call the other day was, if somebody just tossed this file in front of me. Um, and just said, Hey, tell me what you think, without any context or knowing who it was or anything like that. It's like, this guy had a great race and it was indicative of, um, again, I think just your confidence of, being prepared and knowing it is what it is at this point and yeah, you, strapped in and got to work. **** - (): So. [00:25:31] - (): Craig Dalton: Yeah, yeah, I think, I mean, I felt great about my equipment going in. I spent way more time thinking about hydration and nutrition than I ever had before, and I was, I was really jazzed with the way the First Endurance EPO Pro High Carb Drink worked for me. So to give some perspective, I used two 12 ounce bottles of the high carb drink, and then I had a use way backpack with water in it. **** - (): And my plan was at every opportunity to refill those bottles. I would refill with the. The first endurance high carb mix that kind of annoyed maybe my, my compatriots a little bit. Cause I was like, Oh, I got to dump this powder in. And by the way, for any product designers out there, I need a product that will encapsulate a serving of first endurance. **** - (): That's better than a plastic bag and faster to pour into [00:26:24] - (): Justin Bowes: a bottle. **** - (): So you felt like **** - (): the, **** - (): the first endurance high carb. That was. That was good for you. [00:26:31] - (): Craig Dalton: Yeah. Yeah. So I was using that, uh, trying to goal was to drink a bottle an hour and do Right. A goo or something in addition to it. So Right. Aiming around, I think 85 to 90 carbs an hour. Mm-Hmm. . And I had, I had trained on that on every one of my long rides. **** - (): Exactly. [00:26:48] - (): Justin Bowes: Yeah. And some people will say, well that's on the low side now, but, um, and, and it. It is, but at the same time, if that's what you're training with and that's what your body's used to, and again, being able to get through all the training sessions the way you did, why, why change that, and, and try to like go all pro and be like, I'm getting 120, 130 grams, of carbs per hour. **** - (): And then all of a sudden, you're two hours in and your body's like, I. Don't know what this means, and just let's just shut down on you. Um, you were, you were talking about, um, you touched on it really quick on, um, your bike and everything. Talk a little bit more about like the equipment that you did, end up using, for the race. [00:27:33] - (): Craig Dalton: Yeah. So I was using, it's basically my standard setup at home with the exception of, I was running 700 by 42 tires as IRC Bokens. Uh, as we mentioned before, I did have the RockShox suspension fork on there as well as a dropper post. I considered taking the dropper post off, um, because I didn't think it was going to be warranted, but I'm glad I did not. **** - (): I'm glad I left it on. [00:27:58] - (): Justin Bowes: Interesting. [00:27:58] - (): Craig Dalton: Okay. Part of that rationale was nothing new on game day philosophy. Um, but I, I can go on and on and on about dropper posts and in the context of unbound. It certainly enabled a heightened level of comfort during any of the technical sections. So little Egypt and right. **** - (): Call reservation. And then oddly, like on the more, on the longer kind of just gentler downhills, it just allowed me to really get in sort of a chilled out yet arrow position. [00:28:33] - (): Justin Bowes: Okay. [00:28:34] - (): Craig Dalton: So it, it, it turned out really well. And. Obviously there's like a slight weight penalty, uh, with it, but it just provides me so much comfort when I go downhill and so much confidence that, I was like, I'm just going to leave it on. **** - (): And I'm totally glad I did. [00:28:51] - (): Justin Bowes: Nice. No, I, I don't think we talk much about droppers when it comes to, to unbound. I don't think that's like any, in any of the, like the hot topics it's, it's, it's all tires and and now that they've banned, arrow bars, from the pros and stuff. I mean, it's just like all the focuses, your, your number. **** - (): Uh, holder now, so you can keep it flat and arrow and all of that. Um, and then your tires and, and wheel choice. Um, but yeah, dropper, like I think it makes a lot of sense, especially, just from a positioning standpoint. of just giving you your body a different position for that long of a period, because if you think about how being in a static cycling position for, 13, 14, 15 hours, being able to mix it up and know that you can, like you said, just have a little confidence boost and just like a different position for those descents. **** - (): Taking some pressure off your lower back, off your hamstrings, the glutes, all of that. I mean, the little things like that really do add up, especially over that course of, that type of distance. [00:30:01] - (): Craig Dalton: Yeah. Yeah, exactly. I do feel like at this moment I should, I should make one admission to my, my training progress. **** - (): I will say like the one area, Justin, where I felt like I failed down and fell down when fortunately it didn't bite me in the ass is while I did do a ton of foam rolling, I wasn't as committed as I should have been to my foundation back exercises. Truth comes [00:30:27] - (): Justin Bowes: out. Um, it's funny because I, like I doubled down on my foundation, uh, back exercises, the, the month leading into unbound, um, I've, I've always had a really strong back, um, partly from, swim background and everything. **** - (): But, um, as we've gotten older, um, things are just a little bit, they make themselves a little bit more aware and a day like, unbound granted, I did the hundred, not the 200. Um, it's still, It adds up. And so I was just like, I'm doubling down on my, my foundation work. So instead of, a minimum of twice a week, I was doing it four plus times a week. **** - (): And, um, I, I, I definitely felt a difference. Um, Just finishing and standing in the finish corral with everybody. And it was like, wow, I can actually like stand straight up, normally, normally you have that pre or post race kind of like slouch and slump and you're like, and have to like come back up to, um, vertical, uh, slowly. **** - (): Um, but yeah, big time. So interesting that you mentioned that. Um, [00:31:42] - (): Craig Dalton: So yeah, a hundred percent. It was not a recommendation to not do those things to anybody listening to what [00:31:46] - (): Justin Bowes: Craig did on. [00:31:47] - (): Craig Dalton: Yeah, exactly. So talking about race day, I mean, so, we got, it was surprised, like it was very hassle free to kind of get to the start line. **** - (): Yeah. Probably got there maybe a few minutes later than probably could have gotten further up in the Peloton if you, if you will. [00:32:03] - (): Justin Bowes: Okay. [00:32:04] - (): Craig Dalton: If I got there a few minutes early, but we were there maybe 20 minutes early and we got right to the basically to the 14 hour flag, which is where we decided we were going to start. **** - (): Cause it was important to me. I know from, from past experience, it's important for me to kind of get swept up and make miles when miles are easy. And so I was pretty adamant with the career that I was with that, like, for me, this was like an imperative. Like I, I definitely wanted to start there and ride in a big pack for a while. [00:32:35] - (): Justin Bowes: Yeah. And, we, we, we did touch on this, um, a little bit that, while you, you definitely need to be with your people, and be with those people that are going to, you. get you through those first, couple hours. Um, but be cautious of not getting swept up in the moment, of, of what Unbound is. **** - (): And for, for anybody who's never been to Emporia on race day, um, I mean, it's a, it's a big deal and you, it's very easy to get caught up, even the days leading into the race of, Oh, we can go do another shakeout, right. Or let's spend five hours at the expo on our feet, because we're having so much fun and we're talking with everybody and things like that with, without much thought of like, Oh, by the way, the biggest race of your life is, two days away and you need to like, Chill and relax, but, um, I, I totally agree. **** - (): Like, you, when. You have to take advantage of those easy miles. Um, with, with, with the caveat that, Hey, I don't want to get swept up and do too much too soon. But I also want to, as you say, make, make hay while the sun is shining. Right. Um, and, and put it away. So when things start to turn south a little bit, no pun intended, um, it's. **** - (): It's you're further up and you're further along and you're feeling better than, had you been too conservative and held back. [00:34:07] - (): Craig Dalton: And maybe, I mean, maybe because we couldn't get farther up, it was actually kind of a, the pace felt very pedestrian. The first 28 miles to me, like, I never, I never had to really, put in any meaningful effort to cruise. **** - (): And I, I was watching some videos this last weekend about it. And a guy who had done it in 12 hours. And I saw the difference of what the 12 hour pace looked like in the 14 hour. And I was like, maybe if I'm like totally nitpicking my day out there, maybe I should have been up a little bit further, but there's something to be said for like, I definitely had a chill first 28 miles. **** - (): And then. We hit, we hit the first technical section and it was interesting. I was definitely conscious of my equipment because I had weirdly, like I'd seen flats like barely out of town. [00:34:59] - (): Justin Bowes: I was like, [00:35:00] - (): Craig Dalton: God, I don't, I don't want to have a flat, there, people are flatting all over the place. **** - (): We would hit these, the, uh, the technical descents and you'd sort of, You have to ride in one of the dual tracks. We're kind of the safest way there. And there was a little rocky kind of drop offs. Nothing too technical if you had a clean look at it, but as you were riding in a group, sometimes you're inevitably forced into a line that you wouldn't have opted into. **** - (): I think that's where you risk, flatting or crashing. [00:35:28] - (): Justin Bowes: Yeah. And I think that's where most people get in to the big trouble is, they try to, they try to switch those lanes. When they really shouldn't. Um, and that's, a couple of things, a lot of those dual track MMRs, we'll have like a, a big grass section down the center of it. **** - (): Yeah. And the grass looks inviting, but it hides a lot of stuff in there, whether it's, a rut or a. Bigger, nastier rock that's been kicked out of the track into, it's just laying there. And so that's where I think people really make the mistake of like, Oh, this line's going faster on the left. **** - (): So I'm going to hop from the right side to the left side or vice versa. And that's where the cuts happen. And the, even crashes just because they hit something that they weren't expecting and things like that. [00:36:18] - (): Craig Dalton: Yeah, that 100 percent started to be a necessity to do those cross lane jumps for me. **** - (): Like, as we came out of the other side of the, the first technical section, like, you would just see one group moving up and another. Kind of fading back on a climb. And I was definitely conscious of that middle section. Like this is when it could go all wrong, you feel the need to kind of keep joining groups with forward momentum. **** - (): And yes, I was very pleased that, um, my, my buddy Doug, Was right there with me. I had kind of no sense because I was just sort of focused on saying, with that group in the first 28 miles. And when we came through the technical section, it was great to see his enthusiastic face pull through. And I was like, this is awesome. **** - (): Like, cause I, we hadn't written together, but once or twice. So it was great to see that. We could potentially spend a bunch of time together. So from mile 30 to mile a hundred, we were riding together and riding with groups. Um, it's interesting and unbound cause the amateurs can use arrow bars. **** - (): So you would see these guys and girls who would kind of maybe go slower on the hills, but once you got on the downhill or a flat, they were happy to have a train of people behind them. And I was, I'm not ashamed to say I was taking advantage of that as much as possible. [00:37:35] - (): Justin Bowes: Heck yeah. Yeah, yeah, yeah. No. Real quick, before I forget, um, I think on the first pod that we did, um, you were asking me about the climbs. **** - (): Um, and, cause I had given you some description of like, punchy, um, death by a thousand cut because of just the, how many there were, succession and things like that now that you've done it, like what, what was your overall, um, Observation as far as like the climbing was concerned. [00:38:07] - (): Craig Dalton: Yeah. I mean, everything's so short relative to what I'm used to. And I knew that was going to be the case going in, but on the plus side, you can always, you can generally always see the top of them. So you kind of knew, and you could measure your, you could gauge your efforts. When I, I think about sort of towards mile a hundred, it started, we started to get to some that required a little bit more effort. **** - (): And actually this was, One of the, probably the darkest mental moment I had was I kind of, I lost Doug's wheel. He caught some good wheels. I was behind someone, uh, who was not moving as efficiently and we kind of separated. And I, I thought to myself, I don't feel like I want to make this effort over the top of the hill to bridge this gap. **** - (): But I was also staring down the barrel of like the one guy I know in this race is now riding away from me. Right. Um, there's a little bit of a dark moment there, but to your question about the hills, like, I was comforted that I could always see the top. I knew they were quite short relative to what I'm used to riding, and it was really a matter of, for me, there was maybe, I think, three times. **** - (): I ended up getting off on the last 25 percent of a climb or last 15%. Okay. Because I gauged that I could do it, but I felt like I was going to go into the red too much. And it felt prudent to just hop off real quick and walk. [00:39:32] - (): Justin Bowes: And that was, that was pretty late on though, right? [00:39:35] - (): Craig Dalton: Yeah. Yeah. [00:39:36] - (): Justin Bowes: Yeah. It wasn't like mile 30 and you're like, okay, I'm going to start saving. **** - (): Yeah. [00:39:41] - (): Craig Dalton: Not at [00:39:41] - (): Justin Bowes: all. Not [00:39:42] - (): Craig Dalton: at [00:39:42] - (): Justin Bowes: all. Yeah. [00:39:43] - (): Craig Dalton: Yeah. So it was interesting. I was, I, there was a lot of mental gymnastics between mile 100 and one 48, which was the, the second checkpoint for us. Cause I had lost Doug. Um, it was starting to get hot. It was just. I talked to a few people and you probably mentioned the same thing to me. **** - (): Like you can't think of the totality of the 200 miles you have to do. You really just need to break it down into chunks. Yep. Right. So I started really thinking about, um, our crew chief, Phil, who was a godsend out there. He had such great. Support for us at the aid station. We had an easy up. He had everything imaginable. **** - (): I knew he had bottles on ice for me. So I jokingly referred to miles 100 to 1 48 as project Phil. [00:40:30] - (): Justin Bowes: Okay. [00:40:31] - (): Craig Dalton: And. Everything I did either was a positive effect towards Project Phil or a negative effect. So if I was, if I found a good wheel or I was riding well, I was like, okay, we're making progress, we're going to get to Phil. **** - (): And if I, fell off the pace or something, I was like, this is a serious blow to Project Phil. And I, it's funny. I started sort of naming a few of the characters that I would ride behind and, There is a guy, a guy I was calling the orange crush because he had an orange jersey. [00:40:59] - (): Justin Bowes: Okay. [00:41:00] - (): Craig Dalton: And every, he was like one of those arrow bar guys. **** - (): Right, right. Which was quite helpful. And then, at one point, um, at one point I got a really nice, um, Uh, I've started following a guy with a, with a beat the sun patch on his hip pack. [00:41:16] - (): Justin Bowes: Okay. [00:41:17] - (): Craig Dalton: And I was like, that's a good sign, actually. Like if this guy is, has clearly beat the sun in the past, this is probably a good sign. **** - (): So, got into a rhythm that mile 110. Or 112 water stop I'd forgotten about. And that was absolutely a godsend because, um, I need it. I just needed some relief and the volunteers there and everywhere were just phenomenal. So they poured a bunch of water over my head and just kind of cooled me down and filled me up and set me on my way. **** - (): And so I got to mile one 48 and my buddy Doug was sitting in the chair. With Phil and I was like, this is great. Like, I wasn't expecting to catch Doug again. Right. So it was, that was a nice sort of mental jump. And, he, he had run outta water, so he wasn't feeling that great, but he's like, I'm gonna, I'm gonna head, he'd been there a little bit, I don't know how long, but Phil had taken care of him, got his bike all tuned up, and um, he's like, I'm gonna head out, but I suspect you'll catch me. **** - (): And in my head, I didn't know whether that would be the case, but yeah, I ended up heading out of town and catching up with Doug, um, which was great to just know that I had someone to ride with. And he rebounded quite well for that last, um, the last 50 miles of the race. So we were very simpatico. [00:42:37] - (): Justin Bowes: Nice. Did, um, I didn't, I didn't ask you this, but, um, just talking about the aid stations. Did you have, did you give yourself like any treats, like something to look forward to in the aid stations or did you just keep it strictly business? I had a vision [00:42:51] - (): Craig Dalton: of a lot of treats. I asked, I asked, uh, Phil to get me some gummy bears. **** - (): Okay. Unfortunately, all the gummy bears melted in the sun and he, he did have everything. Like we had like sandwiches, he got a pizza from Casey's and I, I just, I felt like my nutrition was working. And so I was kind of like, besides some, um, Lay's potato chips, it's like, I'm just going to stick with the program. **** - (): I never rolled in feeling like super hungry or anything. So I was like, I'm doing something right. So why don't I just keep doing it? [00:43:28] - (): Justin Bowes: No, that's great. Yeah. I know, from other athletes that I've coached for the 200, they always, we'll have. I mean, yeah, the Casey's pizza is clutch. Like I think everybody knows, like if you're coming to the Midwest, um, you got to get a Casey's pizza in your aid station, um, or, a cheeseburger or, potato chips seem to be like, high on the list as well. **** - (): Yeah. That's, that tends to, uh, be a really fit, good favorite, just because, I mean, it's like the salt you want, the starch and the carbs and all of that goes down really easy. And then usually like a Mexican Coke to, to, to wash it down with. So how were your, um, timing wise, how long did you stop? [00:44:12] - (): Craig Dalton: Very little amount of time. I think my, my ride time was just under 13 hours, 30 and my total elapsed time was 14. [00:44:22] - (): Justin Bowes: Yeah. So two, two dedicated aid stations and two water. Yeah. And I stopped [00:44:28] - (): Craig Dalton: at both, I stopped at both aid stations. I honestly think at mile one 12 at that neutral aid station, when they were pouring water on me, that might've been longer than my checkpoint to stop [00:44:40] - (): Justin Bowes: looking at your file. **** - (): I think you're right. Yeah. Yeah. [00:44:44] - (): Craig Dalton: Yeah. So, yeah, it was a bit crazy. Like, I just didn't, I, like, I know myself, like I know I just need to keep going. So I didn't, I sat down for a minute and, Phil was great. He was like there with lots of stuff, but I was like, let's just swap the bottles out. He put some ice down my back, he put my pack in the cooler, like, to get ice water on it. **** - (): And, uh, after a few things, lubing up the chain, et cetera, making sure the bike was all right. Yeah. It just felt like it's time to go. [00:45:12] - (): Justin Bowes: Yeah, no, that's good. I, that's, definitely, um, a word of caution to, athletes, especially new to the 200 of like, unless you're in a bad state, in a bad way, uh, you want to minimize the amount of time you hang around in the aid station, just because your legs start to. **** - (): revolt a little bit and they don't want to cooperate, and so the, the shorter time you can, uh, the quicker you can get in and get out, um, with giving yourself enough time to resupply and not forget anything is always going to be better than just, standing around for, 10 plus minutes, John, John with everybody and things like that. **** - (): Cause if you don't need to, man, Yeah. A hundred percent. Get back after it. So. [00:46:01] - (): Craig Dalton: Yeah. Yeah. And I think, at that second aid station mile one 48, I think Doug was a lot more conscious of the idea that we could beat the sun than I was. I think the last, the last 50 miles had been a little bit mentally hard on me. **** - (): I was not in a dark place by any means, but I'd kind of was like, this is what it is. Like I gotta, I'll pedal as far as I can pedal and as fast as I can pedal and it is what it is. But. He, he had never beat the sun before. And I think he saw it as a really great opportunity. And as we had talked about as my kind of, my number one goal was to finish. **** - (): Second goal was to finish healthy. And third goal was to beat the sun. Right. It was great to know it was out there. And the funny thing was my, my Wahoo was, it had 54 climbs as the listed number of climbs. And I believe by aid station two, by checkpoint two, we've done 52 of 54 climbs. [00:47:00] - (): Justin Bowes: Right, right. Yeah. [00:47:02] - (): Craig Dalton: Which is pretty, it's pretty crazy. So we've done like, close to 10, 000 feet of climbing already. And I think they maybe have listed it as 11. Anyway, negligible amount of climbing over the next 50 miles. So I was like, well, that's, that, that feels good to know that most of it's behind me. And, and, and everybody had said this, like getting to checkpoint two Was really the hardest part, right? **** - (): And you just need to ride back to Emporia. [00:47:25] - (): Justin Bowes: Yeah, exactly. I mean, there's always there's always going to be, a Joker station or, segment. Um, generally, it's like the Kohola, uh, Lake climb. Yeah. Um, and, For those who don't know, um, or didn't follow the weather or anything like that, we had pretty optimal conditions all day. **** - (): I mean, we started, um, cloud cover, cool, nice, favorable breeze, um, all of that. And, for us in the 100, it wasn't until we really got closer to Kohola Lake, I mean, it was like. After the aid station, which, we shared, um, there in council groves, um, the, the clouds were starting to thin out and you could, you see a little bit more of a shadow underneath you and everything like that. **** - (): Um, but it, you guys were in it a little longer, the heat, the sun and everything like that, but it still wasn't like in 2021 where it was just essentially a hairdryer. on your face, the entire day. Um, and so with the Kohola climb, that can always be a spoiler. Um, and I think I mentioned this to you on our call the other day. **** - (): It was like a lot of people, as soon as they get over that climb, you're roughly, inside the last 25 miles basically to, to the finish and. Yeah, your climbing's essentially done too and people like, oh, this is great and just like get on the gas and in a 10 mile span They're completely shattered and on the side of the road because they just completely underestimated You know, whether it be the previous 70 miles or the previous, 180 that you just did are in your legs and Any extra efforts can really put a Put you in the box really quickly. **** - (): And a lot of people's wheels fall off after that Cahola climb. Um, because they're like, Oh, we're done. Yeah. Yeah. But you're not done. You still got some mileage ahead of you. Yeah, [00:49:27] - (): Craig Dalton: exactly. I think we were, we were looking over our right shoulders at the sun and looking at it kind of starting to go down and we're like, we do need to keep going pretty efficiently [00:49:41] - (): Justin Bowes: to [00:49:41] - (): Craig Dalton: make it. **** - (): And, you go, you continue riding the dirt roads and then you go under the highway. And then you're at the university and you've got that final paved climb before the finish line. Yep. Um, and we're like, we've, we're like, we're going to do this. We're going to do this. [00:49:57] - (): Justin Bowes: Yeah. [00:49:58] - (): Craig Dalton: And I think we ended up finishing like 15 minutes to spare before the sunset. [00:50:03] - (): Justin Bowes: No, it's, it's, it's awesome. And I think, uh, to, to put it in context, um, this is the first year. That a lot of people were nervous about it because The start time had been pushed back, uh, to accommodate the new, uh, starting protocol with the, the pro men. Then 15 minutes later, the pro women, and then essentially a half an hour behind them, you all started. **** - (): So I mean, taking away 30 minutes doesn't sound like a lot, but when you're up against the sun actually setting on you, it, it, it comes quickly. Like you said, I mean, you had 15 ish minutes to, in your pocket, um, that could have easily gone one way or the other, um, quickly. So, yeah, [00:50:53] - (): Craig Dalton: yeah, you, you could, you could see to your point earlier about the aid stations, like you could have very easily burned 15 minutes sitting around on your ass, having a pizza, [00:51:03] - (): Justin Bowes: totally. **** - (): And I mean, and not 15 minutes at one, you could do, Seven here, eight there. And in, in the grand scheme of things in a 14 hour raise, what's seven minutes. Right. Well, add that up and all of a sudden you're, you're finishing in the dark. [00:51:21] - (): Craig Dalton: Yeah. Yeah. So a hundred percent. So, yeah, I mean, I haven't finished. **** - (): Crossing the finish line was, was great. I mean, riding down commercial street with, um, with Doug was just fantastic. That's so cool. Have us, yeah, have us both meet our goals and the crowd were great. And we've got our names announced and, uh, Yeah. It just like, it wasn't lost on me the entirety of the experience. **** - (): The town was wonderful. It's it's, it's obviously a grand spectacle of the gravel cycling community. Right. So I think coming down that I was, I was generally genuinely emotional, just felt very fulfilled with my day and effort to have it conclude before sunset and, come down that finishing line shoot. **** - (): It just. It felt great. [00:52:10] - (): Justin Bowes: Oh, I bet. I mean, I, I did share this with you, uh, the other day. Um, not only did I have you, have you, uh, competing, but I had, uh, one other in the 200 and another one in the a hundred and as a coach, even though I was racing, I still have like, you know, The best I could compare it to is, being a father of three, it's just like, it's like you're looking after your kids, right? **** - (): You're nervous for them. Yeah. And, um, and so after I got done and cleaned up and went about the rest of my day on, on, on Saturday and everything like that, now I turn my I turned my browser to the race results to see, how everybody's faring out there and projected times and, and things like that. **** - (): And when I, when I popped open my laptop and, and pulled up the results and you were still on a course, obviously, but, uh, just seeing your splits come in and everything, I was just like. Damn right, like, look at this guy go, like, he's, he's actually doing this and, um, we can talk about it all the time, as coaches of like, I know that I was giving you the proper training, and you were executing the training and things like that. **** - (): But you never, I mean, there's so many variables that can show up on race day and, Mechanically, uh, correct me if I'm wrong, you had a clean race mechanically, right? Yeah, [00:53:30] - (): Craig Dalton: totally clean. Yeah. [00:53:31] - (): Justin Bowes: And for that to happen just by itself is amazing. And then on top of that, you hit your nutrition and hydration and everything just, it worked, and so, um, with, with a race like unbound, You know that something's going to go wrong, somewhere, some way, something's going to happen. And it's, it's, it's such a rarity to have a clean run, especially on your first time, not knowing what to expect and, and all of that. Um, but for you to be so successful with that, um, And it was just, yeah, as your coach and now as your friend, um, I'm just super excited for you. **** - (): I was just, I was over the moon, um, excited to see your finishing time and, and, uh, to, to just hear, hear it in your voice and, and at first it was, it was just in text messages back and forth, but just, getting the tone of like, Your satisfaction with everything was just, it's, it's huge. And yeah, it was awesome to, to be a small part of that. [00:54:37] - (): Craig Dalton: Yeah, no, it means a lot. It's been, it's been a great journey working together. It's been very fun. I, I haven't had proper coaching in ages. Um, and I recommend it. I recommend you, I recommend fast cat. It was just, it was enjoyable to just Go through a process, see improvement, uh, along the way, build confidence to do something that I'd never done before. **** - (): And frankly, that I was, a bit scared of this whole journey started because I wanted to do something that scared me. Um, and, and to come out the other side of it, just, I'm very grateful for the entire experience, the last six months [00:55:18] - (): Justin Bowes: Oh man, Craig, it's, it, again, it's been a privilege and Just exciting to, to, to see how you developed and just your professionalism with, with regards to your training and, accepting some new guy that you've never met before, be like in charge of this craziness. **** - (): Um, and, um, yeah, it just, you, you didn't flinch. Um, I, I appreciate you being cautiously. Questioning about hate, why are we doing it this way? Why, where are we going? Um, why would you have me do this instead of that? Um, I mean that, it wasn't like I ever thought, Oh, he's questioning my ability or anything like that. **** - (): He just generally wants to know why we're doing the training that we're doing. And, um, and I appreciate that. Like I love, when, when, when my athletes are like engaged. To the point that they want to know, I mean, it's, it's nice to when you just blindly follow the plan, but, when, when you're so engaged and you're so invested in the outcome of this goal that you've set for yourself and you're like, Hey, I just want to know what's going on and. **** - (): It, it just, it tells me again, it's just another little, box to check, with, with my coaching hat on of like this, this athlete is he, he's invested, like he cares and he wants to do what needs to be done to, to, to succeed at this goal. And that makes a big difference on my end, um, because then I know, yeah, these are going to be hard workouts and they're going to put them in the box a couple times. **** - (): But because he wants it and he's, he's, he's wanting to follow the plan, um, and be consistent with it, he's going to do really well. And, um, yeah, it showed. So, um, one, one final question. If I can, um, and I, I touched on it on our call the other day is like on a scale one to 10, how would you rate this overall experience from training to the event to your, your overall experience with, with Unbound here? [00:57:34] - (): Craig Dalton: Yeah, I said it last week and I think I'll stick to it. It's a 10 out of 10 for me. Okay. And. Yeah, the only, I hesitated a second there, Justin, because I might've knocked it down to a 9. 5 because I, again, like I watched someone else's video and I was like, Maybe I could have pushed a little harder early on, but it's in the grand scheme of things, neither here nor there. **** - (): Like, I think again, like the, I learned a lot along the way. It was fascinating, working with a power meter, thanks to SRM, uh, using their power meter pedals. It was interesting to me going carb journey and trying to figure out, would that work for me? Along the way, everything was, great on the training. **** - (): Like we had to cram a little bit, but that was all good. The family was super supportive of it. And then, getting to Emporia and having that bluebird of a day, um, was something, that it couldn't have counted on at all in terms of the weather. The, the mileage came easy and fast. The technical elements of it were no issue for me whatsoever. **** - (): And I felt like I had the right bike to take a few hits harder than I might have wanted to, to keep the pace going, but never had any issues there. And then to, to ride with my buddy Doug and have the experience with the, the whole crew. We had a number of guys doing the hundred and one guy doing the three 50. **** - (): Great to make some new friends out there within the houses we were staying at. And the overall experience, yeah. 10 out of 10. [00:59:06] - (): Justin Bowes: Nice. Okay, good. Yeah, it's, it's, it's, yeah. When, when you shared that with me the other day, um, yeah, I got off our call and I was just like, Um, I was just like, all right, I, I, it just, it's, it's, it's so rewarding, um, to see an athlete just like check all those boxes and, feel good about, what they accomplished. **** - (): Um, because yeah, I can put together the plan for you. Um, but it's ultimately all on your shoulders to execute. Yeah. Take care of all this, the variables outside of the training plan that is, you know, recovering responsibly, being, diligent to, the consistency of, following the plan and all those little things that I can't, I can't even like begin to. **** - (): Yeah. Help you with, that's just your wife, and so, um, again, Greg. Congratulations. It's, it's so cool to, to see and, and have a time like that. Um, I'll, I'll give the listeners, a little, uh, number crunch here real quick. You're right. I mean, you were just in under, um, 1330 at 1327 for 203 miles. **** - (): Um, TSS, obviously off the charts with 645, um, that's, to be expected for sure. Um, average speed, I mean, just over 15 miles an hour for the 200 miles over that type of terrain is fantastic. Um, your normalized power, um, was so good. Um, Yeah, it was just the only thing that we didn't capture was heart rate. **** - (): Um, [01:00:48] - (): Craig Dalton: yeah, I failed to talk about that. I was so mad for so long that my strap wasn't working. [01:00:54] - (): Justin Bowes: It's the worst when it's on and there's just nothing you can do about it. I kept [01:00:59] - (): Craig Dalton: thinking like by the first aid station, I would take everything off and recover it, which I did. And then it still didn't work. Yeah. **** - (): And like halfway through. The next segment, I just like ripped it off my body and shoved it in my pocket. [01:01:12] - (): Justin Bowes: Yeah. I mean, just, I mean, that's, that's one like little nitpick on my end and sense of like, it would just been really interesting to see, um, the correlation between your power and the heart rate and where, I mean, it ultimately, it was always going to drop off and start to decouple, but you know where that was for you. **** - (): Um, because then, for me, I can go back to the training and say, okay, yeah, this is, this is white. We went as far as we did and, and all of that. So, oh yeah, yeah. I mean, so there's, there was one less than ideal thing, pop up out of here and it was stupid heart rate monitor. So. [01:01:51] - (): Craig Dalton: Yeah. **** - (): In the grand scheme of things. [01:01:53] - (): Justin Bowes: Yeah. [01:01:54] - (): Craig Dalton: Justin, thanks so much for coming back on board and helping me recount this, uh, this event or this experience that's going to be in my memory for a long time. [01:02:02] - (): Justin Bowes: With that, is there an Unbound in your future again or too soon? [01:02:07] - (): Craig Dalton: It's a little too soon. And I think I mentioned to you that last week, it's hard to imagine having a better day out there. **** - (): Then, then I had all things considered and with so many great events out there that I would love to do in time away from the family. I don't, I don't know if unbound would be it again. [01:02:26] - (): Justin Bowes: Yeah, no, that's fair. That's fair. [01:02:27] - (): Craig Dalton: Yeah, [01:02:28] - (): Justin Bowes: no, I mean, it's hard to go out. And, as, as good as you did. And like you said, I mean, uh, another experience would it, taint this one, and in the sense of like, next year is like, flats on flats on flats or, body shuts down or, whatever the case may be, or the worst weather ever. **** - (): I mean, so yeah, go, go out on top. [01:02:50] - (): Craig Dalton: Yeah. Yeah. I'm going out on top, I think on the 200. For me, it's either like. Go shorter and actually like, see what it's like to race an event. Cause I don't, the 200 miler, like it's hard to consider it a race for me. It was really about managing my way across the finish line as efficiently as possible. **** - (): Or going the other way, which has always attracted me, which is like the bike packing. route and, trying some of the real long distance stuff longer than 200 miles. Sure. [01:03:18] - (): Justin Bowes: Yeah. The, the 350, the XL crew, that is, that's next level, man. Yeah. I, I, I always, I always like tease myself, like, that would be so cool just like to push your limits. **** - (): Um, And, and, and see what that's like, um, for that distance and everything. But then reality kind of sets in on me and like, you, you're not going to do that. So I'll stick with my hundred. I love my hundred distance. [01:03:44] - (): Craig Dalton: Yeah. Yeah. I feel like there is like an overnight riding experience that I need to have as that next unchecked box. I've sure I've done like the team racing 24 hours, but I've never done. Sort of a self supported overnight. [01:03:59] - (): Justin Bowes: Yeah. Yeah. [01:03:59] - (): Craig Dalton: Straight through. So I am, I am curious about that. Why don't we leave it at that? **** - (): That'll be a mystery. And if, if, and when I decide to do something crazy like that, we'll chat more about it. [01:04:09] - (): Justin Bowes: Heck yeah. Love that. [01:04:12] - (): Craig Dalton: Good to talk to you, Justin. [01:04:13] - (): Justin Bowes: Craig, it was great seeing you and congrats again, man. It's awesome. [01:04:17] - (): Craig Dalton: Thank you.      

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