Podcasts about Emporia

Rich Porter owns and operates Porter Cattle Company, a grazing and backgrounding operation, located north of Emporia, Kansas. He receives around 7,000 head of three-weight, high-risk calves from the southeast annually and grows them to roughly 800 pounds.Rich holds degrees in chemical engineering, business and law, but for the last five decades, he has been a student of agriculture. His knowledge and ingenuity in the areas of beef production, conservation and management are an inspiration for many.RIch was recently honored with the Livestock and Meat Industry Council's 2025 Stockman of the Year award during their annual Stockmen's Dinner in Manhattan, KS.

Reagan Herrman, a 15-year-old Emporia resident, survived an episode of cardiac arrest during a 2023 basketball game when trained personnel made use of an automated external defibrillator that restarted her heart. She advocates for cardiac emergency planning in public schools and funding for districts to acquire AED equipment and training.

In this week's basketball coaching conversation, Houston Christian University head coach Craig Doty joins the Basketball Podcast to share insights on adapting to change.Doty arrived at Houston Christian University as a three-time national champion head coach and three-time national coach of the year, with 12 years of head college coaching experience and a 259-126 career record which includes a 31-10 mark in postseason play.Doty spent six seasons as head men's basketball coach at Emporia State University in Kansas. Known as a program-builder, Doty improved the Emporia State program from an inherited 9-19 record (4-15 MIAA) to a 23-9 record (15-7 MIAA) in 2022-23. In each of his final three seasons at ESU, Doty's teams appeared in the NABC Division II national polls while being ranked in the top 25 for six weeks in 2022-23 and as high as #15 in 2023-24.Prior to his arrival in Emporia, Doty led Graceland University to national prominence. In just two seasons at Graceland, Doty's program had a 49-22 record and won the 2018 NAIA Division I National Championship in the school's first trip to the national tournament. Along the way Doty earned NAIA National Coach of the Year and the 2018 Don Meyer Award. Upon winning the 2018 national championship, Doty had led his teams to the National Championship game four out of the previous five seasons.Doty began his head coaching career as the head men's basketball coach at Rock Valley College. In his four years he built a national powerhouse. When Doty took over the program in 2012, Rock Valley was ranked last in Region IV preseason poll. Over the next four years, Doty would lead the Golden Eagles to four consecutive national tournaments including three straight national title games. Rock Valley was crowned National Champions in 2014 and in 2016, the first and second national championships in the 50-year program history.

Well, you still have to license your chickens... but city leaders in Emporia say you can have 4 for free. But NO ROOSTERS!

Was hat Eveline Pupeter für die Zukunft von Emporia Telecom geplant? Wie profitieren ältere Menschen von der Digitalisierung? Und was würde sie heute anders machen?

Amanda chats with Lelan Dains about riding in Emporia and his history with Unbound, the induction into the Gravel Cycling Hall of Fame, and his long history of promoting community in cycling and beyond. Visit buycycle.com/groadio to start listing your items. For a limited time only, you can save 30% on the seller protection fee when you list your bike on buycycle. Groadio is also sponsored by Hammerhead. Right now, our listeners can get a free Heart-Rate Monitor with the purchase of a Hammerhead Karoo. Visit hammerhead.io right now and use promo code GROADIO at checkout to get yours today. This is exclusive for our listeners, so don't forget to use promo code GROADIO! You'll get a free Heart-Rate Monitor with your purchase of a Karoo. Go to Hammerhead.io today, add both items to your cart, and use promo code GROADIO. You can follow Amanda on Twitter at @_amanda_panda_ and on Instagram at @amanda_panda_. Follow Bill at @cxhairs  on Instagram and Twitter. Subscribe to the CXHAIRS Bulletin at cxhairs.substack.com. Follow the show on Twitter at @groadio and also on Instagram at @groadio. Email the show at groadio@gmail.com. Groadio is part of the Wide Angle Podium network. Please consider becoming a member. Go to www.wideanglepodium.com/donate to learn more and contribute. If you join and support Groadio, screenshot your receipt and send it to groadio@gmail.com for a free pair of socks.       

Was macht Emporia Telecom besonders? Was treibt Eveline Pupeter an, niemals aufzugeben? Und wie hat diese Eigenschaft Emporia Telecom zu einem der erfolgreichsten Unternehmen in seiner Branche gemacht?

The Tiger men head to Emporia to take on the rivals Hornets on Thursday, February 13, 2025 at White Auditorium.

The 7th-ranked Fort Hays State women's basketball team tries to keep their winning-streak alive when they face Emporia State on Thursday, February 13, 2025 at White Auditorium in Emporia, Kan.

Today's show I caught up with one I call a friend and brother in Scott Stiles who has been very influential in me being a podcast. He gave his insight on the upcoming Air Capital Hoopfest coming up this weekend at Newman University with high caliber high school talent and he also gave his insight on Myles Garrett wanting to leave Cleveland. Also caught up with Coach Bryan Chadwick HC of the Derby HS Lady Panthers who came up short in there quest to take the mid-season championship at the Glaciers Edge Tournament in Emporia. Talked about how this team has grown from the first game playing without star player Macayla Askew to having to play without her a second time. One word he used to summarize his team is trust. Also mentioned a player due to injuries decided to concentrate her focus on softball in Carsen Carpenter. When asked what was missed about her he stated her physicality and willingness to take a charge.

Go to magicmind.com/griplockedjan to get 45% off the Magic Mind bundle. Invest in your mental wealth now with Magic Mind. Get 20% off and free shipping at Manscaped.com with code 'GripLocked' #ad Trevor, Hunter, and Konner keep you up to date on everything going on in the disc golf world! Subscribe ► https://youtube.com/@GripLocked?sub_confirmation=1 Check out the Store: http://foundationdiscs.com Patreon: http://patreon.com/foundationdiscgolf 0:00 - intro 3:03 - offseason movement 12:28 - Isaac contract details 23:20 - Tour Down Under check in 30:35 - Trevor's Trivia 37:35 - DGPT All-Star Update 48:55 - In The Bag 1:03:00 - Silas Selects

We hear the latest on screwworms from Mexico.  Tariff updates, Christmas gift ideas for that hard to shop for person on your list, market recaps, cattle for sale and lots more on this all new episode of the Ranch It Up Radio Show. Be sure to subscribe on your favorite podcasting app or on the Ranch It Up Radio Show YouTube Channel. EPISODE 214 DETAILS Cattle Industry Top News Headlines, Christmas Gift Ideas, Market Outlooks Top Cattle Industry Headlines U.S. Tightens Import Restrictions After Screwworm Detection The USDA's Animal and Plant Health Inspection Service (APHIS) has restricted animal imports from Mexico after detecting New World screwworm (NWS) in a cow in Chiapas, Mexico. NWS larvae infest living tissue in warm-blooded animals, causing severe infections. Producers along the U.S.-Mexico border should monitor livestock and pets for signs such as draining wounds or discomfort and report any suspected cases to a veterinarian immediately. To combat the pest's spread, APHIS is deploying sterile flies and intensifying efforts in Central America. "With this detection, we will intensify measures to protect American agriculture," said Dr. Rosemary Sifford, U.S. Chief Veterinary Officer. NWS has recently spread northward due to increased cattle movement, disrupting biological barriers in the region. The USDA continues collaborating with Central American partners to contain and eradicate this threat. Mexico Threatens Trade war If Trump Implements Tariffs Mexican President Claudia Sheinbaum has criticized President-elect Donald Trump's proposed 25% tariff on Mexican imports, warning it could spark inflation, harm cross-border businesses, and lead to a trade war. Trump announced the tariffs as part of his immigration and drug enforcement policies, citing record illegal crossings. Sheinbaum, in office for just seven weeks, highlighted the risks in a letter to Trump, emphasizing the potential impact on industries like automotive and U.S. meat exports. According to the U.S. Meat Export Federation (USMEF), duty-free trade with Mexico has been crucial for export growth, with U.S. beef exports up 13% and pork exports up 7% year-over-year through September. Sheinbaum urged a meeting with Trump and Canadian Prime Minister Justin Trudeau to address trade and migration concerns. Meanwhile, Trump defended the tariffs, linking them to stricter immigration and drug policies. New Tariffs May Provide Financial Boost for U.S. Food Producers The Trump administration's plan to impose a 25% tariff on imports from North American neighbors and China could yield unexpected benefits for U.S. food producers, according to J.P. Morgan analyst Ken Goldman. While tariffs are expected to raise inflation and food prices, retaliatory measures could reduce global demand for U.S. crops like corn, soybeans, and wheat. This decline may lower domestic crop prices, offering cost savings to U.S. producers and potentially boosting profit margins. Goldman noted that U.S. manufacturers, less reliant on imported crops, could see these savings offset the negative impacts of tariffs on other goods. Tyson To Close Beef/Pork Facility In Kansas Tyson Foods announced the closure of its beef and pork non-harvest processing facility in Emporia, Kansas, impacting 809 employees. The plant is set to shut down by February 14, as part of Tyson's strategy to consolidate operations and boost efficiency. Operations will shift to Tyson's Holcomb plant near Garden City, according to company officials. Tyson stated it is working with state and local agencies to support affected employees. Despite the closure, Tyson continues to employ over 5,000 team members at its other Kansas facilities. 2025 Hot Culinary Trends Revealed The National Restaurant Association's 2025 Culinary Forecast highlights East Asian flavors as a major trend. Korean, Vietnamese, and Filipino cuisines ranked highest in the survey of nearly 300 U.S. food industry professionals. These cuisines also dominated the ingredients, flavors, and condiments categories.  “With diners seeking sustainable choices and bold global flavors, restaurants are offering locally sourced ingredients and creative menu options,” said Chad Moutray, Vice President of the Association. Other key trends include: Sustainability and local sourcing Mushrooms Hot honey Fermented and pickled foods Value-focused menu deals The report reflects evolving consumer priorities, including convenience, creativity, and efficiency, as operators adapt to economic and labor challenges. Christmas Gift Ideas For That Hard To Shop For Person Great handmade items along with Ranch It Up swag and merch can be found online HERE! RanchChannel.Com Now Has The Futures Markets Futures Markets RanchChannel.com now has futures markets at your fingertips!  Feeder Cattle, Live Cattle, Corn, Wheat, Soybeans, Soybean Oil, Milk Class IV, and Ethanol.  Information is provided by DTN and market information may be delayed by as much as 10 minutes.  Click Here for more information! UPCOMING SALES & EVENTS World Famous Miles City Bucking Horse Sale: May 15 18, 2025 BULL SALE REPORT & RESULTS Churchill Cattle Company Van Newkirk Herefords Gardiner Angus Ranch Cow Camp Ranch Jungels Shorthorn Farms Ellingson Angus Edgar Brothers Angus Schaff Angus Valley Prairie Hills Gelbvieh Clear Springs Cattle Company CK Cattle Mrnak Hereford Ranch Frey Angus Ranch Hoffmann Angus Farms Topp Herefords River Creek Farms Upstream Ranch Gustin's Diamond D Gelbvieh Schiefelbein Farms Wasem Red Angus Raven Angus Krebs Ranch Yon Family Farms Chestnut Angus Eichacker Simmentals & JK Angus Windy Creek Cattle Company Pedersen Broken Heart Ranch Mar Mac Farms Warner Beef Genetics Arda Farms & Freeway Angus Leland Red Angus & Koester Red Angus Fast Dohrmann Strommen RBM Livestock Weber Land & Cattle Sundsbak Farms Hidden Angus Wheatland Cattle Company Miller Angus Farms L 83 Ranch U2 Ranch Vollmer Angus Ranch A & B Cattle Carter Angus Farms Roller Ranch Montgomery Ranch Jorgensen Farms DLCC Ranch Four Hill Farm North Country Angus Alliance Spruce Hill Ranch Wilson Angus Jorgensen Land & Cattle Motherlode Sale ISA Beefmasters JYJ Red Angus Jorgensen Land & Cattle, Legends Of The Fall Bull Sale Clear Springs Cattle Company FEATURING Kirk Donsbach: Stone X Financial https://www.stonex.com/   @StoneXGroupInc    Mark Vanzee Livestock Market, Equine Market, Auction Time https://www.auctiontime.com/ https://www.livestockmarket.com/ https://www.equinemarket.com/ @LivestockMkt @EquineMkt @AuctionTime Shaye Koester Casual Cattle Conversation https://www.casualcattleconversations.com/ @cattleconvos Questions & Concerns From The Field? Call or Text your questions, or comments to 707-RANCH20 or 707-726-2420 Or email RanchItUpShow@gmail.com FOLLOW Facebook/Instagram: @RanchItUpShow SUBSCRIBE to the Ranch It Up YouTube Channel: @ranchitup Website: RanchItUpShow.com https://ranchitupshow.com/ The Ranch It Up Podcast is available on ALL podcasting apps. https://ranchitup.podbean.com/ Rural America is center-stage on this outfit. AND how is that? Tigger & BEC Live This Western American Lifestyle. Tigger & BEC represent the Working Ranch world and cattle industry by providing the cowboys, cowgirls, beef cattle producers & successful farmers the knowledge and education needed to bring high-quality beef & meat to your table for dinner. Learn more about Jeff 'Tigger' Erhardt & Rebecca Wanner aka BEC here: TiggerandBEC.com https://tiggerandbec.com/ #RanchItUp #StayRanchy #TiggerApproved #tiggerandbec #rodeo #ranching #farming References https://www.stonex.com/ https://www.livestockmarket.com/ https://www.equinemarket.com/ https://www.auctiontime.com/ https://gelbvieh.org/ https://www.imogeneingredients.com/ https://alliedgeneticresources.com/ https://westwayfeed.com/ https://medoraboot.com/ http://www.gostockmens.com/ https://www.imiglobal.com/beef https://www.tsln.com/ https://transova.com/ https://axiota.com/ https://axiota.com/multimin-90-product-label/ https://jorgensenfarms.com/ https://www.bredforbalance.com/ https://ranchchannel.com/ https://www.wrangler.com/ https://www.ruralradio147.com/ https://www.rfdtv.com/ https://thehappytoymaker.com/ https://www.meatingplace.com/Industry/News/Details/117009 https://www.meatingplace.com/Industry/News/Details/116981 https://www.meatingplace.com/Industry/News/Details/116973 https://www.meatingplace.com/Industry/News/Details/117020 https://www.cattlebusinessweekly.com/articles/mexico-notifies-united-states-of-new-world-screwworm-detection/ https://www.meatingplace.com/Industry/News/Details/116976

It's the Ranch It Up Radio Show Herd It Here Weekly Report!  A 3-minute look at cattle markets, reports, news info, or anything that has to do with those of us who live at the end of dirt roads.  Join Jeff 'Tigger' Erhardt, the Boss Lady Rebecca Wanner aka 'BEC' by subscribing on your favorite podcasting app or on the Ranch It Up Radio Show YouTube Channel. EPISODE 58 DETAILS Stock Cow Prices, Tyson Closing Plants & Best Steak Named Stockmen's Livestock, Dickinson, North Dakota Stock Cow Sale Tremendous prices for stock cows that were sold through Stockmen's Livestock in Dickinson, North Dakota at their annual Thanksgiving Stock Cow & Bred Heifer Sale.  3 to 6 year old stock cows brought in between $2,100 and $3,700 with an average of $3,006 per head.  For the complete report, click HERE! Tyson Closing 3 Facilities In addition to closing its beef & pork non harvest processing facility in Emporia, Kansa, Tyson announced it is closing two additional food processing facilities in Philadelphia, impacting 229 employees.  The closings are slated for January 31, and sometime in February 2025.  The complete story HERE. World's Best Steak Named Australia claimed top honors at the 2024 World Steak Challenge, earning 21 gold medals across three categories and the prestigious World's Best Steak title for Jack's Creek Wagyu from Tamworth, New South Wales. This year's competition featured entries from nearly 20 countries, including Europe, the U.S., Australasia and South America. Jack's Creek earned 17 medals overall, including 10 golds across Wagyu, Wagyu cross and Angus entries. Held at London's Smith & Wollensky Steakhouse, the challenge judged steaks on appearance, marbling, tenderness, aroma and flavor. SPONSORS Trans Ova Genetics https://transova.com/ @TransOvaGenetics American Gelbvieh Association https://gelbvieh.org/ @AmericanGelbvieh Allied Genetic Resources https://alliedgeneticresources.com/ @AlliedGeneticResources Clear Springs Cattle Company https://www.bredforbalance.com/female-sale Axiota Animal Health https://axiota.com/ @MultiminUSA Jorgensen Land & Cattle https://jorgensenfarms.com/ @JorLandCat Ranch Channel https://ranchchannel.com/ @RanchChannel Questions & Concerns From The Field? Call or Text your questions, or comments to 707-RANCH20 or 707-726-2420 Or email RanchItUpShow@gmail.com FOLLOW Facebook/Instagram: @RanchItUpShow SUBSCRIBE to the Ranch It Up YouTube Channel: @ranchitup Website: RanchItUpShow.com https://ranchitupshow.com/ The Ranch It Up Podcast is available on ALL podcasting apps. https://ranchitup.podbean.com/ Rural America is center-stage on this outfit. AND how is that? Because of Tigger & BEC... Live This Western Lifestyle. Tigger & BEC represent the Working Ranch world by providing the cowboys, cowgirls, beef cattle producers & successful farmers the knowledge and education needed to bring high-quality beef & meat to your table for dinner. Learn more about Jeff 'Tigger' Erhardt & Rebecca Wanner aka BEC here: TiggerandBEC.com https://tiggerandbec.com/ #RanchItUp #StayRanchy #TiggerApproved #tiggerandbec #rodeo #ranching #farming REFERENCES https://www.meatingplace.com/Industry/News/Details/117058 https://www.meatingplace.com/Industry/News/Details/117019

A round-up of the main headlines in Sweden on November 12th 2024. You can hear more reports on our homepage www.radiosweden.se, or in the app Sveriges Radio Play. Presenter: Dave RussellProducer: Michael Walsh

Grab your ghost-hunting gear and pack a lunch—it's time to tour the spookiest spots for a devilish dining experience! This week, Trevin dives into a haunting recurring dream that's been creeping him out for years, while Amanda faces the nerve-racking decision to shake things up at her annual costume party, wondering if the thrill is worth the chills. In this Halloween special, Amanda treats us to a chilling exploration of haunted places, starting with Bird Bridge—a local legend from her hometown that's sure to give you goosebumps. Trevin then shares the eerie tale of a haunted Louisiana mansion with surprising ties to Nicolas Cage and Kathy Bates, and it might just leave you ready to buy your very own haunted house. For our final Halloween stories of the season, Amanda (as Witch Wanda) spins a tale of a young man from Oklahoma City who'll go to any lengths for the perfect “sexy” costume. Meanwhile, Trevin transports us to the Czech Republic, where Satan himself causes chaos for a local priest on a Halloween mission. Get ready for the ultimate Halloween feast of stories and spine-tingling destinations. Don't forget the deviled eggs and devil's food cake—this Satanic Feast is one you don't want to miss! Today's Stories: Halloween for the Sexy Soul Father Smejkal and the Satanic Feast (Discussions include: Nightmare, Reoccurring Dreams, Hanging Man, Hangman, Dream Interpretation, Creepy, Halloween Special, Halloween Party, Halloween Games, Olympics, Beer Olympics, Drinking Games, Costume Party, Haunted, Haunted House, Bird Bridge, Rocky Ford Bridge, Emporia, Kansas, Sandra Bird, Cottonwood River, Murder Ordained, Tom Bird, Lorna Anderson, LaLaurie Mansion, Madame Delphine LaLaurie, Morbid, Real Estate, For Sale, Bourbon Street, New Orleans, Louisiana, Matthew Blake Dixon, Kathy Bates, American Horror Story, Elk City, Oklahoma City, Sexy Referee, Shoplifting, Party Galaxy, Chappell Roan, Playlist of the Dead, Jaromir Smejkal, Kurdejov, Czech Republic, Priest, Smashing Pumpkins, Jack-o-lantern, Religion, Demons, Witch)Join our Facebook Group: https://www.facebook.com/groups/livelaughlarcenydoomedcrew For ad-free episodes and lots of other bonus content, join our Patreon! https://www.patreon.com/LiveLaughLarceny  Check out our website: HereFollow us on Instagram: HereFollow us on Facebook: HereFollow us on TikTok: HereFollow us on Twitter: Here  If you have a crime you'd like to hear on our show OR have a personal petty story, email us at livelaughlarceny@gmail.com or send us a DM on any of our socials!

Intro: 10 min   John's travels:  Bluegill quest and first MA trout Non fishers taking a polite interest in fishing…it gets complicated fast computer woe Jeff on his Alaskan Adventure 30 min FITN: 15-20 min   https://www.wwlp.com/news/local-news/franklin-county/rare-fish-found-in-connecticut-river-between-massachusetts-and-vermont/?fbclid=IwY2xjawFSJYJleHRuA2FlbQIxMQABHXyqWTxZNOxVzGRdo7No530qj7pxyIGUiC_e6PNADy0wB_U4AnLHrYwP_g_aem_Ay7ARqR8r9Ai5XAFbTyk PA   https://news.osu.edu/lake-erie-walleye-growth-is-driven-by-parents-size-experience/#:~:text=Parent%20size%20and%20the%20conditions,highest%20impact%20on%20walleye%20growth.   https://www.sciencefocus.com/news/octopuses-punching-fish   Bye Bye Lil' Gremlin… https://thefishingwire.com/live-auction-via-webcast-on-bidspotter-2/   JACKASS: https://www.kristv.com/news/local-news/in-your-neighborhood/corpus-christi/padre-island/suspect-charged-with-waste-of-fish-crime-for-beheading-sharks-at-pins Brittany Howard 25-30 min   https://podcasters.spotify.com/pod/show/thewomanangler/episodes/EP--139-Brittany-Howard-from-Alabama-Shakes-on-Fishing-e2d2gcr/a-aanjlc4 Vamos a Pescar 15min   The Fish Nerds podcast is the creation of Dave Kellam and Clay Groves, Clay Groves is our Chief Executive Fish Nerd and show host, John Crappie Hippie King is our producer and host, our associate producers are Jeff Danaldson the fish nerd librarian, Todd Corayer the fish wrap writer you can find his column at fish wrap writer.com, Tim Tackle Box Bete and of course the shiny gem in this stream bed of mossy rocks our Chief Science Correspondent Doc Martin.   We would like to thank Wally Pleasant for our show theme, Diana's Bath Salts for our Fish in the news theme, Reed Mathis and the band Bird Creek for our story music, Tim Tackle Box Bete for sending in most of our news stories for this episode, Jeff Danaldson for letting us in on his big adventure to Alaskan salmon country, the crappie stopper Kim Burnett, Austin Smith, Doc Martin, Phil Taunton and all the fun, kind folks with the Emporia chapter of i vamos a pescar fishing education organization, all those who study fish, manage fisheries, stand up for ethical fishing behavior and conservation as well as those who enforce the laws and regulations that protect our irreplaceable resources and especially you the listener for bringing your ears right on in here and letting us fill them up with fish stuff.  Tight lines and valentines to you all for listening to my first solo effort.   Well what do you know, it looks like I just made a podcast                       Bristol Bay

Jocke når en milstolpe, Basic Apple guy lägger ner Apple store i Emporia, Fredrik har ett nytt tangentbord.

Han värderar sensualism och passion högt både i livet och i arkitekturen. Vad får det för konsekvenser? Lyssna på alla avsnitt i Sveriges Radio Play. Gert Wingårdh är den karismatiske arkitekten som både går genom rutan, i SVT:s Husdrömmar, och kammar hem arkitekttävlingar och priser.Den 18 oktober släpper han sina memoarer, Gula fläcken, men först gästar han Söndagsintervjun i P1 för att berätta om varför han värderat passion och sinnlighet så högt i livet, vad det har fått för konsekvenser och varför han nu tvivlar på sig själv och det han skapat.Och varför menar Sveriges mest kända arkitekt att vi snart kommer sluta bygga bostäder?”Jag hade kunnat göra bättre”Gert Wingårdh föddes 1951 i Skövde, som mamma Ulla och pappa Bos enda barn. Senare gick flytten till Göteborg, och via konsten hittade han till arkitektyrket, där han hittade hem.Som arkitekt ligger han bakom byggnader som bland annat Universeum i Göteborg, Arlandas flygledartorn, köpcentret Emporia i Malmö, Malmö Arena, svenska ambassaderna i Berlin och Washington, och så den omtalade tillbyggnaden på Liljevalchs konsthall i Stockholm.Programledare: Martin WicklinProducent: Filip BohmKontakt: sondagsintervjun@sr.se

This Underdog Ag Podcast features my friend Gail Fuller of Circle 7 Farms near Severy, Kan.Gail Fuller grew up just north of Emporia, Kan. on the Neosho River."The inner child in me had known all my life that we were farming wrong.But it took me from 1979 to 2003 to really start to question things."Fuller was always a hardworking farmer, dedicated to his tasks. In 2000, he was farming 3,200 acres of Roundup Ready® corn and soybeans. "I was the fourth largest farmer in my county. But I came to know a change was needed.""All farmers, I think in some fashion, grow up with a conservationist mindset," he said. "There was the little creek behind my parents' house where we would look for raccoon tracks, you know, all of those things farm kids do. And with those experiences, grew my affection for the trees, wildlife, and all those things.""But then, when I became a farmer, suddenly we needed insecticides and those insecticides could kill some of the birds and insects too, but there I was needing to make money and grow corn to ‘feed the world,'” Fuller admitted. "The government had a big role to play in this mindset change. They quit talking about farmers as producers of food and changed the language from food to commodities. I think that language desensitized us into using all the chemicals."Gail and Lynette are bringing senses and common sense alive in their many pursuits. Join them Oct. 3-4 at Fuller Field School for a life-changing conversation with Dr. Nasha Winters, who found a path to recovery from cancer by focusing on a new mindset about healing and a life's mission fueled by the soil. Learn about the event and register here: www.fullerfieldschool.comRead Gail's full story in “Hope Stories for the Heartland.” You can find the order link here: www.grazemastergroup.com/hope-stories--Be sure to rate, review, and subscribe.HOST: Kerry HoffschneiderGUEST:  Gail Fuller - www.fullerfieldschool.com  --CREDITS:Mitchell Roush, ProducerBibi Luevano, Cover ArtPurple Planet Music, Theme

Life in the Peloton is proudly brought to you by MAAP This week on Life in the Peloton we get away from skinny tyres and dive back onto gravel with Haley Smith and Rosa Klöser, two stars of the privateer gravel scene Many of you will have seen the epic finish at this year's Unbound Gravel, which ended in a gripping nine-rider sprint in Emporia. Both Haley - who is a former winner of the Lifetime GP overall, and Rosa - the eventual winner that day, were in that group fighting for the win in the most prestigious gravel event on the calendar. While Haley made the switch to gravel racing after representing Canada in mountain biking at the 2021 Olympics, Rosa is relatively new to competitive cycling - having taken up racing just a couple of years ago. We kicked off our chat going into some great detail about that final in Unbound, but I also wanted to understand the importance of the race as an event and what it means to win it. We also got to discuss how the women felt that the race had benefitted from differing start times for male and female athletes in 2024. Like ourselves here at Life in the Peloton, both Haley and Rosa are supported by MAAP, and even though Haley and Rosa are rivals, I wanted to take this opportunity to have a chat about but how the world of privateering works for these athletes, and what being a privateer really means. It felt like the hour flew by for me, I love learning more details about the world of gravel, the races and these athletes through different perspectives. As ever - sit back, relax and enjoy. Cheers, Mitch The Dirty Docker is almost here! Dirty Docker is my multi-day event for all things cycling and running in the Macedon Ranges. For the last few weeks of winter, you can get an exclusive discount code by signing up to the Life in the Peloton Newsletter here.  The Life in the Peloton book is OUT NOW! Get your copy now exclusively at maap.cc! Can't wait for you to read it.

Dale Earnhardt Jr. welcomes longtime NASCAR competitors Elliott and Hermie Sadler to the studio on this episode of the Dale Jr. Download. After growing up in Emporia, Virginia, the accomplished brother duo picked up their father's interest in racing and entered into the go-kart ranks. They explain that their father owned dirt cars that competed on the short tracks of Virginia and North Carolina and was maintained in their family owned Chevy dealership. Hermie would win a World Karting Association national championship for dirt karts in 1988 and would graduate to late model stock cars with the support of his parents. Hermie explains that after initially struggling, his father tried to convince him to give up his racing career in pursuit or something new. In what was supposed to be one last attempt behind the wheel, Hermie would win his first ever late model race in Manassas, inspiring him to continue onward.When Hermie graduated into the NASCAR Busch Series and found early success by winning his first race and the Rookie of the Year title in 1993, Elliott followed him up the racing ladder, occupying the now vacant family late model seat. Elliott would keep the Sadler name in victory lane by winning the 1995 track championship at South Boston before making a splash in the NASCAR Busch ranks himself. Elliott tells the story of getting a call from the Wood Brothers to drive the famed 21 NASCAR Cup ride and how he scored an emotional victory for the team at Bristol. Meanwhile, Hermie struggled on his path through NASCAR and would eventually settle into the broadcast booth where he became one of the most known on-air personalities in the sport. Elliott takes listeners through his journey from Yates Racing to Evernham Motorsports before moving back to the NASCAR Xfinity ranks, where he'd finish up his career at JR Motorsports.

Interviewees: Raffi Najarian and Justin Ramsey Interviewer: Lisa Meeks Description: In this conversation, Lisa Meeks interviews Raffi Najarian and Justin Ramsey, both pediatric rehabilitation physicians with cerebral palsy. They discuss their journey to medical school and the challenges they faced along the way. Raffi shares his experience of applying to medical school and the support he received from his family. Justin talks about the internal barriers he faced and the importance of finding the right mentor. They also discuss the challenges they encountered during medical school, including access barriers. In this conversation, Raffi Najarian and Justin Ramsey discuss their experiences as medical students with disabilities. They share the challenges they faced in anatomy lab and how they overcame them. They also talk about dealing with difficult faculty members and the importance of kindness and feedback in medical training. Raffi and Justin explain why they chose physiatry as their specialty and the impact they have on their patients. They emphasize the importance of visibility and representation for individuals with disabilities in the medical field. Finally, they offer advice for students with disabilities who are considering a career in medicine. Keywords: physiatry, medical education, doctors with disabilities, cerebral palsy, pediatric rehabilitation, med school applications, accessibility, accommodations, disability representation Transcript: https://bit.ly/3yuxJf8 Bios: Justin Ramsey, M.D. is board certified in Physical Medicine and Rehabilitation and is sub-specialty boarded in Pediatric Rehabilitation Medicine. He graduated from the Kansas University School of Medicine. He then completed his Physical Medicine and Rehabilitation training at the Kansas University Medical Center and a fellowship program in Pediatric Rehabilitation Medicine at Children's Mercy Hospital (Kansas City, MO). Dr. Ramsey spent several years as faculty with the Pediatric Rehabilitation Medicine fellowship program at Children's Mercy Hospital and the Kansas University Medical Center's Physical Medicine and Rehabilitation Department. He has served as chair of the Advocacy Committee for the American Academy for Cerebral Palsy and Developmental Medicine and has served on its Communications Committee. Currently, he works at a private pediatric rehabilitation hospital (Bethany Children's Health Center) near Oklahoma City, which specializes in the care of children with disabilities. In collaboration with neurology and OU Health Science Center's neurosurgery department, he has created Oklahoma's joint pediatric movement clinic. He currently serves as the Associate Medical Director for the Movement clinic and Cerebral Palsy. He volunteers as a Clinical Associate Professor of Neurology at The University of Oklahoma Health Sciences Center. Justin has hemiparetic cerebral palsy and is active in local advocacy. He is married to his wife (Kendra) and has 2 beautiful young children (Ryan and Reese), who keep his family busy. Medical and disability education are some of his major subjects of interest. He is grateful for early college experiences in working with individuals with disabilities while volunteering at Hetlinger Developmental Services, Inc in his hometown of Emporia, KS. Dr. Raffi Najarian has been in practice since 2013. He is a pediatric physiatrist and director of the Spasticity Clinic at Akron Children's Hospital. A graduate of the University of Michigan and Wayne State University School of Medicine in Detroit, MI, he completed his residency in physical medicine and rehabilitation at MetroHealth Rehabilitation Institute of Ohio in Cleveland. He then completed a fellowship in Pediatric Rehabilitation Medicine at Gillette Children's Specialty Healthcare in Saint Paul, MN. Dr. Najarian has a special interest in cerebral palsy, spasticity management, brain injury, stroke, spinal cord injury, spina bifida, acute inpatient and outpatient rehabilitation and concussion management. He is certified by the American Board of Physical Medicine and Rehabilitation and subspecialty certified in Pediatric Rehabilitation Medicine. He is a member of the American Academy of Physical Medicine and Rehabilitation and the American Academy for Cerebral Palsy and Developmental Medicine, and served on the latter's Lifespan Committee.  He is an Associate Professor of Pediatrics at Northeast Ohio Medical University (NEOMED).  Raffi has diplegic cerebral palsy and is an advocate for children and adults with disabilities.  He serves as a member of the United Cerebral Palsy Research Committee and on the board of directors for Adaptive Sports Ohio, while participating  as an active member of the Akron Rhinos wheelchair rugby team.   Produced by: Gabe Abrams and Dr. Lisa Meeks.  Audio editor: Jacob Feeman Digital Media: Katie Sullivan Resources: Professional Learning Series - United Cerebral Palsy, UCP Research Initiative & Committee - United Cerebral Palsy, Physicians' Perceptions Of People With Disability And Their Health Care   https://www.yourcpf.org https://cprn.org  

Caroline Wreszin has made her mark in the elite women's field, topping podiums across the country and since we were crossing paths in Emporia for Unbound, we had the chance to sit down with her and talk about her incredibly impressive year she's had!  This episode is sponsored by Lauf Cycles. To check out Lauf's impressive line up of bikes head over to www.laufcycles.com

In this episode Meredith and Alex recap the successful Unbound Gravel Race in Emporia, Kansas. They talk about Meredith's race-day preparations for the 100-mile category, some changes she made in her nutrition after Bootlegger 100 that led to her success, and her strategy that she used throughout the race. Additionally, they discuss the growing significance of women's participation in gravel racing, and the continuous efforts to improve the competitive environment for female athletes!— Bathtub Mishaps— Movie Review: Kristen Stewart's Love Lies Bleeding— Unbound Recap— Pre-Race Jitters and Line-Up Strategy— The Thrill of the Mass Start— Navigating Technical Sections— Checkpoint Chaos and Support Crew— Race Nutrition and Strategy— Women's Racing and Unbound's Impact— Post-Race Reflections and Future PlansResources Mentioned in This Episode:· Love Lies Bleeding with Kristen Stewart· The L Word· About Unbound Gravel· Call of a Lifetime on YouTube· Listen to Afternoon Snack: Lessons From Bootlegger 100 & Prep for Unbound!· Keegan Swenson on Unbound Gravel· Use code Tactic 10 at Gnarly Nutrition· USWE Bike Packs· Listen to The Girls Gone Gravel Podcast────────────────────────────Want to work with Tactic Functional Nutrition? Check Out Our ServicesLearn More About Us Here and be sure to follow Tactic Nutrition on IG!Stay in the loop with us by signing up for our email list!

Daniel Oss is the man. This long time World Tour professional raced on some of the biggest teams alongside some of the biggest names in the sport. From Liquigas to BMC to Bora-Hansgrohe to TotalEnergies, he was easy to pick out from the bunch with his rock-star long hair. He was also nearly always at the front and often pulling Peter Sagan along to victory. He's now a gravel privateer as well as a commentator for EuroSport, taking on UCI races as well as Unbound.  Ted and Daniel were teammates for two years beginning in 2011 and this was a very fun catch up at a brewery in Emporia, KS a few days before Unbound. Follow along with Daniel's adventures at @daniel87oss  Check out WHOOP, try it out for yourself with a free WHOOP 4.0 band your first month FREE at join.whoop.com/ted And be sure to get your free offer at drinkAG1.com/tedking

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.      

KDWP Wildlife Division Assistant Director - Research, Richard Schultheis, joins us to chat about the role scientific research plays in the conservation efforts of KDWP.Wildlife Research and Survey publications https://ksoutdoors.com/Services/Research-PublicationsSummary of KDWP's harvest survey methodology at the commission meeting in Garden City:https://www.youtube.com/live/suijvMY1PnM?si=9wW3WvkUQxHJXuCx&t=1932Summary of KDWP's population surveys from the Commission meeting in Emporia: https://www.youtube.com/live/UNiEkR7D9Rs?si=8U39y6drPTo3drjA&t=5627Follow the Kansas Department of Wildlife and Parks on Facebook and Instagram.Follow the Kansas Wildlife Federation on Facebook and Instagram. Follow the Kansas Department of Wildlife and Parks on Facebook and Instagram. Follow the Kansas Wildlife Federation on Facebook and Instagram.

In this week's episode we talk to mountain bikers / bikepacking experts Kait Boyle and Kurt Refsnider about their epic adventure riding from their doorsteps to Emporia, Kansas, for Unbound XL.Kait Boyle discovered the mountain bike amidst a career in outdoor education and quickly fell in love with bikepacking, which dominoed into pursuing long bikepacking expeditions around the world. She went on to win a 24-hr World Championship, set records in self-supported ultras, including being the 2x winner at the Arizona Trail 300. She survived and overcame a traumatic car accident, which  ultimately led her to where she is now - a passionate and dedicated backcountry mountain biker who rides to go deeper, connect to place and people, and expand her limits.She co-founded Bikepacking Roots with co-guest Kurt Refsnider, a 501(c)(3) non-profit dedicated to bikepacking. She serves on the board of Mountain Bike the Tetons and is  one of the first Protect Our Winter Bike Athlete Alliance members.Kurt Refsnider is a  (also the) co-founder of and Routes Director at Bikepacking Roots, a non-profit organization dedicated to supporting the growing bikepacking community. Kurt holds a Ph.D. in geological sciences and was a professor of geology at Prescott College for 6 years and coached the Prescott College Cycling Team for 3 years. There he also co-developed the first college-level course to involve bikepacking – Geology through Bikepacking. He's won the Tour Divide, and has 8 wins/records at the Arizona Trail 300, and most recently at taping he snagged a Top 10 finish at Unbound XL after riding more than 1,000 miles from his home in Arizona to Emporia.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis and treatment.***Keep up with Kait:IG: @kait.boyleYouTube: @kaitboyleWeb: ImKait.comKeep up with Kurt:Kurt's IG: @kurt.refsniderKurt's Web: UltraMTB.net / Backcountry-MTB.comMentioned:GU Roctane Drink MixGU GelsKatadyn BeFree filtersGlutamine & BCAAs, available on FullscriptMORE NR New customers save 10% off all products on our website with the code NEWPOD10 If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/ Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 20% off any test: store.insidetracker.com/nutritionalrevolution If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at nutritionalrev@gmail.com.

Danielle Ravnikar had an unlikely road to professional cycling, finding her way through dance to the starting line of the Elite Woman's race at the 2024 Unbound. Would her time on the sidelines of the Minnesota Vikings as an NFL Cheerleader be enough to get her to the finish line of her first 200-mile gravel race? Only time would tell. Danielle Ravnikar is a member of the Mazda Orange Seal cycling team and was kind enough to spend some time on a call to talk about her journey to the starting line in Emporia, Kansas, and then her struggles to the finish line. Follow Danielle on instagram at https://www.instagram.com/danielle_ravnikar/ and her Mazda Orange Seal team at https://www.instagram.com/mazdaorangeseal/ Join Dave at the core4, where no surface is left untouched in Iowa City on August 17. We've got a great deal - The first fourteen people who use the code: core4biketalk at checkout will get 14% off their full priced entry fee! Plus Core4 will match that amount to support this very podcast! So head to core4.bike, where you can find all the details and get registered! Register today! New distances in 24 include a 20, 40, 60 or 100-mile option. Be one of the first 14 to register at www.core4.bike and save yourself some money! In addition, if you'd like to register for Gravel Worlds, you can get 10% off your registration fee by using the code: biketalkwithdave at checkout. .Just sign up at www.gravel-worlds.com today and use that biketalkwithdave code to save some $$.We would love it if you would consider supporting Bike Talk with Dave by rating, reviewing and sharing on your favorite podcast platform. We'd invite you to support the show financially at www.buymeacoffee.com or on Venmo @David-Mable. You'll receive a Bike Talk with Dave sticker!Follow Bike Talk with Dave on Instagram at https://www.instagram.com/biketalkwithdave/ and Facebook so you don't miss any of the fun, and you can now find every episode on your computer at www.biketalk.bike. And now available on YouTube on the Bike Talk with Dave YouTube channel!And if you need any digital media work: photography, videography and editing, podcast production and editing, look no further than Mable Media. Connect at www.mablemedia.net to help grow your brand and connect with your audience!

Unbound Gravel reaches new heights each year in terms of racing quality and excitement. 2024 was no exception as the elite women finally got the staggered start time they wanted, resulting in a thrilling nine-up sprint. Meanwhile, the People's Champ Lachlan Morton went for a memorable victory in a men's race marked by negative racing. Velo senior editor Betsy Welch was on the ground in Emporia, Kansas, along with social media manager Hannah Knapp. They're joined by Will Tracy for a discussion of the race, the drama, or lack thereof, the latest tech that leaked at the race, and our favorite story of the event, involving $198 beach cruisers.

This week we bring you a special live show from UNBOUND Gravel in Emporia, KS, where we sat down with two legends in the sport of gravel cycling, UNBOUND Gravel co-founder Kristi Mohn and seven time world champion Rebecca Rusch to have an open, honest conversation about midlife and menopause, how we view things today, and what we want for the future. Spoiler alert: We're not hanging it up anytime soon. Kristi Mohn is one of the founders of UNBOUND Gravel and is an integral member of the Life Time offroad team. She is also a Gravel Cycling Hall of Fame inductee, and is the cohost, along with Kathryn Taylor, of the Girls Gone Gravel podcast. Rebecca Rusch is an adventure athlete, seven time World Champion, two time Hall of Fame inductee, keynote speaker, best-selling author of Rusch to Glory, founder of Rebecca's Private Idaho, and an Emmy award winner for the film Blood Road.Enter to win a Liv Devote - Be Good™ Edition gravel bike and an entry to Rebecca's Private Idaho gravel event this summer! Head on over to feistygiveaway.com by June 16 for your chance to win. (You must be based in the U.S. to win.)Subscribe to the Feisty 40+ newsletter: https://feistymedia.ac-page.com/feisty-40-sign-up-page Follow Us on Instagram:Feisty Menopause: @feistymenopause Feisty Media: @feisty_media Selene: @fitchick3 Hit Play Not Pause Facebook Group: https://www.facebook.com/groups/807943973376099 Join Level Up - Our Community for Active Women Navigating the Menopause Transition:Join: https://www.feistymenopause.com/monthly-membership-1 Leave your questions for Selene:https://www.speakpipe.com/hitplay Get the Free Feisty Women's Guide to Lifting Heavy Sh*t:https://www.feistymenopause.com/liftheavy Support our Partners:Hettas: Use code FEISTY20 for 20% off at https://hettas.com/ Previnex: Get 15% off your first order with code HITPLAY at https://www.previnex.com/ Tifosi Optics: Use code FM20 for 20% off at https://tifosioptics.com/

This one was fun. Our conversation with Joe Rovere started in the Champions Landing parking lot and ended up on the back deck. Joe is already in Emporia, KS preparing to defend his title for the second straight year.

What a race it was at the 2024 edition of Unbound Gravel! This year the women had their very own start, and they put on an amazing show. On this week's episode, Kathryn is on the ground in Emporia with interviews from the race expo before race day. Kathryn also linked up with women's 200 mile winner, Rosa Klöser, after the race, as well as Geerike Schruers and Hannah Otto to get their scoop on how the day played out from the front of the women's race.Sign up to win our Liv contest at https://feistymedia.ac-page.com/bikegiveaway Follow us on Instagram:@girlsgonegravel @feisty_media Girls Gone Gravel Website:https://www.girlsgonegravel.com/ Feisty Media Website:https://livefeisty.com/ Support our Partners:TransRockies Gravel Royale: Ante up and use code GGG24GR$100 to save $100 off race entry Buycycle: save up to $100 on your purchase by entering code GIRLSGONEGRAVEL at buycycle.com Precision Fuel & Hydration: Use this link to get 15% off your first order https://visit.pfandh.com/girlsgonegravel Tifosi: Use the code FM20 to get 20% off your order at tifosioptics.com

May is known for turning up the dial on the temperature—just like the Walmart and Sam's Club Radio team is known for adding the fire to the shows! Kirby lit up the candles with a special birthday shoutout to Jeff Jeff from store 3004 in Cicero, Illinois, as part of the KG Birthday Club. Bo cranked up the heat with a challenging round of Detective Product, and Loretta from store 557 in Emporia, Kansas, called in with some burning enthusiasm! Chris finished things off with a scorching blast as his steak style showdown became one of the closest ones in history. Ready to take on the heat? Tune in! Learn more about your ad choices. Visit megaphone.fm/adchoices

Many people who end up among the infrastructure of cycling begin as cyclists themselves. If they make it to the professional ranks, they often segue to professional cycling as mechanics, team directors, team managers, or soigneurs. It's rare that the timetable is reverse and they go from a professional soigneur to a professional cyclist, but that's exactly the scenario which "Gee" has experienced. Now one of the fastest women in gravel, Gee raced under the SD Works banner and has taken wins and podiums in UCI races and... well, quite frankly most of the gravel events she's raced. She podiumed at the Traka 360 this year, has bounced around between Europe and the United States this spring, and that allowed this meet up in Emporia, Kansas one week away from Unbound. Follow along with Gee at her instagram, @geegeertje And give AG1 a try by visiting www.drinkAG1.com/tedking

Happy Unbound week!!! We cannot wait to party it up with y'all down in Emporia KS, AKA Gravel City USA! We talk about the schedule for the week, how you can get your hands on some Gravel Family stickers, and give a preview about our guests! BUT it doesn't stop there... Keep listening when you think the episode is over... We bring on a very special guest, Kristi Mohn, to talk about the event and what to expect down in Emporia!!

Let's Talk Routes | Unbound Gravel 2024 - This is Gravel EP:908 Back in the Gravel Guru studio this week are Neil Taylor and Matt Fowler to host This is Gravel here on Gravel Guru. Last Friday Unbound Gravel released the official routes for this year's race heading North out of Emporia so like any good hosts they jumped on their bikes Saturday morning to go pre-ride the entirety of the 100-mile route to share information they gathered.  All of this and so much more on this episode of This is Gravel here on Gravel Guru.   Do you have any show ideas or questions you want to have answered? Please send them to Producer Matt via email at matt@gravelguru.com Bike Information:  Matts Bike: Niner RLT 9 Steel  Single Speed - 42x18  Wheels - Spinergy  Tires - IRC Boken Doublecross 42    Neils Bike: Lauf Seigla  Drivetrain - Sram AXS  Wheels - Thirteen  Tires - Specialized Pathfinder Pros 47    PLEASE Subscribe & Comment any questions you may have!    Route Maps & Athlete Guides:  www.unboundgravel.com/routes/    Viewer Information: Gravel Guru is not affiliated with Life Time or Unbound Gravel for the production of this route video.    #thisisgravel #unboundgravel  

The boys have been off a few weeks, but they come back with a vengeance this week with a brand-new episode that will blow your socks off!! Hermie and the Senator talk about the status of their race team, where Virginia is right now with no budget as the Democrats battle with the Governor over the state's spending priorities for the next two years – "to tax, or not to tax, that is the question." They also talk about the future of skill games in Virginia as the General Assembly goes into overtime to try to solve that issue as they work on the budget – will Virginia allow small businesses to be saved from Bidenflation with the ability to offer skill games to their customers?-- Listen to find out! Then Bill and Hermie discuss what in the world is going on in America these days, from the "frat bros" at Hermie's alma mater saving the American flag from the crazy Fine Arts/Gender Studies majors ("Hamassholes") and goofy college protesters, to the weaponization of the justice system against Donald Trump by his political opponents. Leaning Right and Turning Left with Sadler and the Senator touch all the bases on this homerun of an episode! Make sure you show your support for the podcast by going to www.mando.com to see all their great deodorant products for men! Enter promo code "SADLER" at checkout and receive $5 off your purchase of the starter pack.  Control Body Odor ANYWHERE with @shop.mando and get $5 off off your Starter Pack (that's over 40% off) with promo code SADLER at shopmando.com!  If you need a lawyer, and we mean a really good lawyer, contact Bill Stanley at www.vastanleylawgroup.com.  Want to participate in the legislative process, or have an opinion you would like to voice on government in Virginia, contact him at: district07@senate.virginia.gov. Driving through Emporia, then make sure you make a stop at the Sadler Brothers Truckstop for your fuel on Hwy. 58. Hungry? Hermie Sadler's Fo Sho Grille will fulfill all your epicurean desires!!  Need a maid, or even some home improvement muscle, then go see Shep Moss and his lovely wife to make your lake home in the Lake Gaston area mean, lean, green and pristine!! Find them on Facebook on their "Maid and Muscle" home page!! And if you need a top-notch DJ for your party or event, call on Shep at Party Time DJ – you won't regret it! You want to save big bucks on your mortgage, then you gotta' go to www.savewithconrad.com. And if you like this podcast and want to listen to other great podcasts AFTER you have listened to Leaning Right and Turning Left With Sadler and the Senator, then go over to our bosses at www.podcastheat.com and tune into some other awesome shows! Learn more about your ad choices. Visit megaphone.fm/adchoices

New Beginnings & Countdown to Unbound Gravel - This is Gravel EP:907 Wrapping up the month of April Neil Taylor & Matt Fowler are back in the studio to pump out a new episode of This is Gravel here on Gravel Guru. The episode starts with big news about career changes with Matt as he parts ways from local bike shop life at Merchant Cycles. Listen along and find out his plans for the exciting future! Further along in the episode, the team starts breaking down some questions and answers they have crowdsourced this week leading into Unbound Gravel.  Questions Answered: 1. What can we do when we are coming to the Emporia area to train that would reduce the stress of the rural residents and farmers? 2. How much rowdier is the North vs. South route? 3. As a long-time gravel rider do you think Life Time benefits the gravel scene? 4. Will we be doing Unbound route reasons shows like in the past? All of this and so much more on this episode of This is Gravel here on Gravel Guru.   Do you have any show ideas or questions you want to have answered? Please send them to Producer Matt via email at matt@gravelguru.com

Another great connection with an amazing human Minister Neil Taylor of Emporia, Kansas. I got to meet him on the start line of Unbound Gravel XL and I never saw him again, until this interview where he shared his XL experience and gave some tips about this year's routes heading NORTH.

This week on the podcast we welcome Justin Bowes, a coach at FasCat Coaching. We discuss the evolution of Fastcat Coaching and the development of their training app, Optimize. Craig shares he'll be lining up for the UNBOUND 200 in June and Justin has the tough job of getting him ready. Justin shares his background in racing and coaching and his love for gravel racing. They also dive into the specific challenges and strategies for training for the Unbound Gravel 200, including nutrition, hydration, and pacing. Justin provides valuable insights and tips for preparing for a long-distance gravel race. FasCat Coaching Optiimize App Support the Podcast Join The Ridership  About the Guest(s): Justin Bowes is FasCat cycling coach with over 20 years of experience in the sport. He started racing at the age of 15 and has competed in road cycling, triathlon, mountain biking, and gravel racing. Justin has raced professionally and has coached numerous athletes, including national champions in road cycling, mountain biking, and cyclocross. He is passionate about gravel racing and has an active 2024 gravel race calendar. Episode Summary: This week on the podcast we welcome Justin Bowes, a coach at FasCat Coaching. We discuss the evolution of Fastcat Coaching and the development of their training app, Optimize. Craig shares he'll be lining up for the UNBOUND 200 in June and Justin has the tough job of getting him ready. Justin shares his background in racing and coaching and his love for gravel racing. They also dive into the specific challenges and strategies for training for the Unbound Gravel 200, including nutrition, hydration, and pacing. Justin provides valuable insights and tips for preparing for a long-distance gravel race. Key Takeaways: Fastcat Coaching has evolved over the years and now offers personalized coaching as well as an app called Optimize, which provides real-time analysis and feedback for athletes. Training for a long-distance gravel race like Unbound Gravel 200 requires a strategic approach, including proper nutrition, hydration, and pacing. It is important to listen to your body and adjust your training based on factors like recovery, sleep, and overall fatigue. Simulating race conditions and practicing your nutrition and hydration strategy during training rides is crucial for success on race day. Having a support crew and a well-thought-out plan for aid stations and resupply points can make a big difference in your race experience. Notable Quotes: "Unbound Gravel is a challenging event, but with proper training and preparation, you can enjoy the ride and achieve your goals." - Justin Bowes "Training for a long-distance gravel race requires a balance of endurance, strength, and mental fortitude Transcription: [TRANSCRIPT] [00:00:00] - (): Craig Dalton: Justin, welcome to the show. [00:00:04] - (): Justin Bowes: Hey, Craig, how are you doing? [00:00:05] - (): Craig Dalton: Um, excellent. I'm excited to have another fast cat on the podcast. Frank on his gosh, it must've been like a year plus ago that we had Frank on board. [00:00:14] - (): Justin Bowes: Yeah. That's what he mentioned that, uh, when we first started talking about, uh, bringing you on is I hope you don't mind a project. **** - (): Um, he said, yeah, it was almost two years ago, I think that he was on. So yeah, this is cool to be on with you. [00:00:28] - (): Craig Dalton: Yeah. It's been awesome. I mean, I've been a big fan of the fast cat podcast over the years and I've picked up a bunch. I've never really in the last couple of years had anything super substantive to train for something that terrified me. **** - (): So we'll get to what that is and why I came back to you guys. But the evolution of fast cat over that time, obviously. That brought on additional coaches, but also built out a pretty amazing application, uh, iPhone app and Android app, I assume. [00:00:59] - (): Justin Bowes: Yeah, it's as, as Frank says, you can actually feel us getting faster and it's like you can feel us growing as well. **** - (): Um, yeah, with, you know, not only the, the success that Frank and the other coaches have had previous to me coming on, uh, which is the one on one coaching, but implementing. new AI, uh, scripts to, you know, a coaching app that can give you this amazing analysis, just as if you're communicating with a human. **** - (): Cause it takes all of Frank's 20 years of training peak comments and puts them into this app. And so when you get done with the ride, you get that instant feedback as if, Coach Kat, who is coach Frank, you know, is giving you, you know, that real time analysis just as you've uploaded that ride. Whereas me as a coach, you know, I may see that you've uploaded a ride, but I probably won't make a comment or analyze that ride until like the next day. **** - (): But with fast cat. It's there and it's right there for you. And, you know, as a coach, it's just like having a, uh, you know, a 24 seven virtual assistant. So it's, it's really cool. [00:02:09] - (): Craig Dalton: Yeah. It's been super interesting that the app is called optimize. And basically you can choose from Any number of the fast cat training programs. **** - (): So if you're training for a gravel race, or you're just trying to get faster in your group ride, you can just pick a plan and then it'll give you a program every single day of the week with built in rest. And to your point, a couple of months ago, I think they introduced coach cat. This AI, and it is pretty amazing. **** - (): The unlock I think originally for the app was this intersection of. Taking your HR RV, your recovery score and looking at that in the context of what's your workload proposed for the day and making sure if you're in the red in terms of recovery, they're not sending you out on a six hour ride. So I noticed as I was using it, you know, coach Kat would say, You know, you're in the red, do you want me to modify this workout? **** - (): And then you can just type in, Hey, yeah, I'm feeling crushed. What should I do? And you'll get back a workout. That's kind of slots into the overall plan or vision for where you're trying to get to. [00:03:12] - (): Justin Bowes: Absolutely. And I think, you know, So with the sleep metrics, more and more people are getting into and really understanding that importance of, you know, we've always been told, get that eight hours of sleep, you know, get, you know, get the bed and keep a consistent, uh, schedule, you know, the sleep hygiene aspect of your training. **** - (): And it's just more and more as the wearables, uh, whether it's the aura ring or a whoop or your Apple watch or. Uh, garment device or any of those other, um, devices, the metrics that they are kicking out are just getting smarter and smarter and fast cat, the app can collect all that just like you did a ride. **** - (): And so, like, as soon as you wake up and whatever device you're using uploads it to fast cat. He's already, you know, reading that and gives you that thumbs up or thumbs down on, you know, to go for it or, you know, Hey, let's hold back. And to your point, it's really nice to be able to, you know, have that chat with fast cat coach, um, to say, yeah, yeah, you know, I do feel great. **** - (): Let's, You know, keep the schedule program or yeah, I do feel kind of worn down. So maybe an active recovery day is, is better or a day off. And so fast KAC coach, you know, can adjust that immediately for you. And so you're on your way and not have to think about, should I, should I not? And it's actually a coach telling you that it's not just you putting a guilt trip on yourself to say, Oh, I know I should, but I've got a planned workout, so I should stick to it. **** - (): Great. Great. Yeah. I'm getting that feedback just as if I'm your coach or Frank or any of the other Fastcat coaches or your coach telling you, Hey, you know, let's take a day off. [00:04:57] - (): Craig Dalton: Yeah. Yeah, exactly. It took me a minute in January to kind of get everything set up like the, the head unit integrations are, are totally seamless for Wahoo and Hammerhead and other computers. **** - (): into the system for me, since I didn't have power at that point. And I was doing indoor training on a Peloton. There was a bit of a head scratcher because there wasn't a Peloton integration at the time. And it took a minute and going back and forth with the team over there to figure out, Oh, if I just at least record my Peloton ride with my Wahoo head unit and a heart rate monitor. **** - (): At least the data is coming in at that point. Right. So while it wasn't perfect, it kind of got me one step further. And then ultimately, uh, with the thanks to SRM, I did get some of their SRM X power pedals to put power on the bike, which has been a godsend, obviously in terms of our communication and just my ability to kind of really work within the app. **** - (): I mentioned that all to say. Like I was super jazzed with the optimized app and what it was delivering to me, but what I started to get a sense when some personal travel kicked up for April, this big chunk of time before my target event in June, like I was going to have a problem. I didn't trust that the AI could figure out this complicated equation of. **** - (): You could training for this big event training for the unbound 200 got a limited amount of time. How are we going to get the volume? How are we going to get all the different things that we need into a program? And that's why I went back to fast cat. And that's where I got introduced to you, Justin. So Yeah. **** - (): Long, very long intro talking a lot about the Optimize app, but Justin, welcome again to the show. Thank you. Let's just learn a little bit more about your background and then I have lots of questions about what's coming up for me. [00:06:45] - (): Justin Bowes: Yeah. Yeah. It's, it's crazy. Um, yeah, again, thank you for having me on the show. **** - (): Um, long time listener, first time caller. Um. Really appreciate, uh, the opportunity to, uh, to speak with you and obviously, work with you now, uh, with getting you on board and, um, get you ready for Unbound. Uh, so my background, um, the quick and dirty is I started racing when I was 15. I watched the 1984 Olympic Games, uh, in Los Angeles, watched Alexei Grewal, from the United States, win the gold medal in the road race. **** - (): And it was just like, my mind exploded. I was like, what is this? Like, I want to do that. And it wasn't like I was a stranger to endurance sports, um, between my oldest brother and my two younger brothers, all four of us, were involved either with swim team or, uh, cross country and track. Um, and we slowly kind of got into just, you know, riding at that time, 10 speeds as just, you know, part of training for running and swimming and everything else. **** - (): But it was, it was watching the Olympics and watching Alexi win the gold medal. I was just like, I want to do that. And so that next summer, um, I started road racing, but I also, um, got into triathlon as well. So I grew up in Kansas city. And at that time, there wasn't a huge racing scene in Kansas City. Um, there was in the Midwest. **** - (): So you had, you know, St. Louis was a hotbed. Oklahoma actually had a really cool old time, uh, stage race called the 89er. Um, Wisconsin, Chicago, obviously with, um, Uh, super weak and, and those crits out there, uh, back in the day. So we would have to travel to do, you know, the bigger bike races, but there was a booming triathlon scene in and around Kansas city. **** - (): And so, uh, raced in that, uh, worked my way up, um, got my pro card early, got my cat one, you know, about the same time as 17 years old. Um, Yeah, it was just, it was a good time of, of racing and training and everything. We had a really good, um, group of people to train with. Um, then, you know, raced professionally for a few years, um, decided I got, I wasn't making a career out of it. **** - (): Um, and so it was more like there was probably more to life than just living out of your car and traveling to races to try to get pre money to get to the next race and, and so on and so forth. And so. Um, I did transition to mountain bike racing in the early nineties, um, as I kind of aged out of the juniors and triathlon and road cycling mountain biking was taking off there in the late eighties, early nineties, and so race the nervous circuit. **** - (): And, you know, was good enough, but wasn't a great, you know, elite pro rider. And so that was when the light kind of turned on. It's like, you know, there's probably more to life than, like I said, living out of your car and going to bike races all the time. And so, um, yeah, I decided to start a family, settle down, have kids, um, and then literally did not touch a bike for, uh, six plus years. **** - (): Um, you know, I tell people they don't believe me. I don't share pictures, but there's evidence that I did blow up to like 250 pounds at, you know, one point while I was taking a sabbatical. Um, but it was about that time that, uh, my daughter was entering junior high and she wanted to, you know, run track and she wanted to do distance. **** - (): And so, and it was about the time where I was starting to get an itch to get back into it. The kids were getting old enough. I didn't feel as bad or as guilty trying to like get back into, to cycling. And so, um, Yeah, bought a bike off of eBay, bought some extra large bib shorts from the local bike shop, um, started riding, and then also running with her in the morning before school and work, and yeah, pounds fell off, the training itch came back, the racing itch came back, um, Started racing again in Kansas City, um, helped with some local clubs there, helped with race direction with the tour of Kansas City and some other cyclocross races there. **** - (): Um, yeah, and it just kind of blossomed, you know, from there. And then, uh, My wife and I, we moved up to Chicago. We lived there for five years, raced in the great crit and cyclocross scene up there, had an amazing time. We were up there for five years, and then now we are based out of central Virginia, uh, just outside of Charlottesville at the base of the Blue Ridge Mountains in Crozet, Virginia, and, uh, now taking advantage of the amazing riding that's here and just, Head over heels, uh, into gravel racing in the last, you know, five years big time. **** - (): And yeah, just haven't looked back since. So, um, all along the way, um, you know, coaching was a big part of that. And it was kind of a casual thing as far as coaching was concerned. When I first kind of started into it is when I got back into racing. The second time I had, you know, some friends that were running a team, a local club there for You know, new riders to get into, and they asked if I would help, you know, kind of mentor and bring those new riders into the racing fold and kind of introduce them to, you know, the ins and outs and kind of the protocols of training and group rides and, and things like that. **** - (): And one thing just led to another. It's just like, Hey, what did you used to do for training? And that kind of spiraled into here. Let me help you. And then more and more people are like, Hey, can you help me? And so, um, after we left Kansas city and went up to Chicago, the same thing kind of happened. And I was just like, maybe I should do this. **** - (): And then, um, I still, you know, I was working full time in the corporate world. I was in it. And, um, still racing and everything, but once we moved down here to Virginia, um, my job didn't transfer. And so my amazing wife, Andrea, she was like, why don't you just coach full time? You know, why don't you do that? **** - (): And so, um, it's like, maybe I should. And so I did. And so for the last seven years, yeah, I've just been a private coach and I've had, I've Yeah, a handful of national champion, uh, riders in road, uh, mountain biking, cycle cross, um, three from three different countries and road cycling, um, so yeah, it's been really exciting, um, and now I just started with, uh, Frank and the team and Fastcat, uh, here in the last month, um, It's, it's been amazing, full time, you know, transition from having my own coaching business to working with a team of coaches. **** - (): And that was kind of the allure was working with, you know, nine like minded individuals who shared the passion for development, mentorship, and. Teaching and, um, to be able to like collaborate and have our coaches roundtables, you know, and our team meetings every week and just be able to bounce things off of, you know, other, you know, coaches and, Hey, have you seen this? **** - (): Have you done that? Um, so I hope that wasn't too long and winded, but, uh, Yeah. That's, that's how we came about. [00:14:29] - (): Craig Dalton: Yeah. No, it's great. Yeah. And I, you know, to your point around the fast cat coaches, I've been enjoying getting to know some of them through the podcast and getting their different perspectives. **** - (): And I could see, you know, some of them have like a strong nutritional background or, you know, different backgrounds to bring to the table, which I'm sure leads to some vibrant conversations in your coaching meetings. [00:14:54] - (): Justin Bowes: Yeah, absolutely. I mean, we, we all kind of have our own niche. Um, I mean, we all obviously overlap with all the different disciplines, but you know, um, we have some that are really strong, you know, in mountain biking, some are really strong in cyclocross. **** - (): Some are really strong in road. Some like myself or, you know, kind of jack of all trades, but like, I really love, you know, racing gravel now. And so that's the language I speak. And so, um, Yeah. And so we can share, Hey, what tires are you using? What equipment's best for this race or that course or, you know, things like that. **** - (): And, uh, you know, I've got an athlete going to, you know, this race who's done it, who's had athletes there and things like that. And so to be able to cross pollinate, um, is, is really cool. And it's, it's really dynamic and exciting. [00:15:44] - (): Craig Dalton: Yeah. Let's talk a little bit specifically about your experience in gravel, both as a coach and as an athlete. **** - (): I know you've been passionate about it the last couple of years. What have been some of the events you've been hitting? What do you, what do you like, like to do in gravel for yourself? And what have you been seeing across the athletes you're coaching? [00:16:02] - (): Justin Bowes: Sure. Um, so as far as like, you know, that, you know, I still haven't done steamboat. **** - (): Uh, gravel. I want to do that. Um, I'm trying to qualify again for, uh, the world cyclic cyclo cars, world's gravel championships in Belgium this year. I'd really like to go over there and, um, race in the worlds. Um, I missed it by a spot last year, uh, going to Italy. Um, we can talk about that. My. Body just kind of said no bueno during the middle of the race and later found out there was some medical stuff behind it. **** - (): So, um, got that all fixed, but, um, yeah, gearing up like you, I'm gearing up for Unbound, but, uh, unlike you, I'm only doing the 100. Um, this will be my third shot at it. My first time in 21, I was able to take 15th, uh, overall on that one. And then next year, 2022, I DNFed with a mechanical. Um, and so I punted last year and deferred to, to come back this year and we're going north and I really like the north course more, more so than the south courses. **** - (): Um, so I'm really looking forward to that. [00:17:15] - (): Craig Dalton: Yeah. What do you like about that north direction now that we're on that subject? [00:17:20] - (): Justin Bowes: Ah, I like the nasty, chunky gravel. Um, I, I think it, it's, You know, it, it's plays more into my strength, um, as a rider, I like the technical aspect of it. Um, the short punchier climbs is very similar to what I train on here. **** - (): Um, yeah, so it just, it, it fits in really nice. And I also like, this is going to sound really kind of sadistic, but I really like having the headwind on the way back. It really exposes, uh, the, the weaker riders and those who, you know, don't know how to deal with the wind. Um, and so, um, I just remember in 2021, uh, coming back and it was just like sucking on a hairdryer for, you know, 50 some odd miles of just like, it was just, Exhausting. **** - (): But at the same time, you know, growing up in Kansas city and racing across Kansas and Missouri and Oklahoma, I mean, I was used to it. And so it was, it was, it was almost like I am home, you know, it's like, it felt like being home. And so I was really comfortable with it. [00:18:27] - (): Craig Dalton: There's something interesting about like places you've trained and how they, your body recognizes them after the fact, when you come back and you're like, gosh, I have existed in this environment, this, this before I kind of get it. [00:18:40] - (): Justin Bowes: Exactly, and I mean, I, I do really well in heat. Um, my body just responds well with it, and unbound is inevitably extremely hot , um, and uncomfortable. Um, yeah, I just, I, you know, over the course of the, the, the, uh, the race, I just, I mean, everybody loses power. I mean, just because of, you know, the, the natural. **** - (): ebb and flow of the race and the distance and the duration and everything like that. You're, you're, you're going to lose power, but you know, the heat doesn't really affect me that much in the, in the fact of it, I can prolong that drop in power. Like I can put it off, you know, longer than, than most. And so I can kind of cope with it. **** - (): And yeah, I know, I think it's mental too. Like when, you know, you do well in a certain environment, um, or, you know, climate. That you're just walking into it and you're feeling like, yeah, I can do this when everybody else is like, oh, it's going to be 90 degrees, you know, and they're already, it's kind of like, you know, when it's raining or freezing cold, they're already shut down before the race even starts. [00:19:50] - (): Craig Dalton: Yeah. For those of us who might be heat challenged as a coach, how would you advise your athletes to prepare if climate in their home environment doesn't necessarily get up to those heats? [00:20:03] - (): Justin Bowes: Yeah. So it is a challenge, uh, because heat. obviously affects us, you know, differently, even if, even if you're in it, uh, some people just don't do well with it, but you have to be ready for it. **** - (): And so, um, you know, this is something we, you and I actually haven't even talked about. Um, but it's, it's one of those things where we want to do simulation rides to, um, prepare not only for You know what we're eating and drinking and distance and things like that, but also, you know, weather conditions and it's, it may be, you know, getting you back on your Peloton, you know, in a long sleeve Jersey and leg warmers and things like that, just to, you know, do some interval work, um, while raising that body temperature as much as possible and, you know, restricting the cooling aspect of it. **** - (): So, you know, the exact opposite of what we talk about when we talk about it. Training indoors of like keeping it 68 degrees and air flow and and all of that. Yeah, but to get you ready for something like that It's more like let's put a you know, thermal jersey on some leg warmers and you know close the garage and you know Sweat it out. **** - (): So [00:21:13] - (): Craig Dalton: well, I can I definitely have a hotbox environment in my garage if it's Plus 65 degrees, which I can reasonably get to here in the Bay area. The other thing you mentioned, and maybe just to put it in context for people who haven't done the North route at Unbound or just been out to Unbound in general, when you talk about a short punchy climb, what, what, what does that look like? **** - (): Give us some parameters. [00:21:35] - (): Justin Bowes: Sure. Uh, so duration, I know you and I've talked about this, uh, duration wise, you're looking anything from 30 seconds to, you know, as the race goes on, maybe five minutes. Thanks. You know, as opposed to, you know, a 20 minute climb or 30 minute climb or something like that, but just repeated short punchy climbs where it's just like straight down one side and then all your power up the next side for 20 to 30 seconds, you know, to get up and over it. **** - (): Um, and so that's, those, those are punchy climbs and you're, you know, you're looking at like, you know, anywhere from like seven to 12%, you know, type of gradients. You know, mixed in. [00:22:19] - (): Craig Dalton: Yeah. A lot of times, obviously, like when we can see the top of a climb as athletes, if we've got, if we've got the requisite power, we're going to want to push and roll over that right in a race of 200 miles. **** - (): And maybe there's 400 of said punchy climbs in the middle of that. How should you be thinking about it? And maybe, You can use some terms that we can get into later about VO2 max or sweet spot or like, where do you push to knowing that early in the race? Like I could probably hammer over this thing, but it may not be in my best interest six hours from now. [00:22:50] - (): Justin Bowes: Yeah, and you know, it's again, you know, with Unbound and especially the 200, we kind of want to reverse thinking as far as like, Hey, yeah, I can punch over all of these like really early on. And we want to like, think the opposite and say, let's take our time getting over these and just get over as smoothly as possible. **** - (): With, you know, putting out as little as power as possible to just maintain, you know, the pace that we, you know, you and I, you know, set upon as far as like our target, um, because course like unbound, it's a death by a thousand cuts. And those thousand cuts are those, you know, punchy hills repeated and things like that. **** - (): But in addition to the punchy hills, you just have these false flats. Of this never ending horizon also, you know, and so while, you know, maybe you have a section where you have a few rollers or punchy climbs there, you may have another, you know, 10, 15 miles of just nothing but a false flat of like one, 2%, if not more. **** - (): Where you just don't see the end, you know, that end just keeps moving on you. And, and that's, that's where the mental aspect really comes in of just like not allowing yourself to like, you know, get distracted by the fact that you can't see the end because most climbs We're on we know that we're up and over that climb and we're on to the next, you know, flat or downhill or something like this, where this is just nothing but a grind. **** - (): And so you just have to keep a mental, you know, a positive mental, um, attitude of. This is what I wanted to do. This is what I trained for. This is, you know, I'm ready for this. And so, um, you know, in everybody's power, I get, I get a little wary of like putting out power numbers, you know, for just examples, just because everybody is so different and the climbs there. **** - (): because they are technical in nature of because of the chunkiness of the gravel and things like that. Each one is so different. I mean, there just really isn't one that's the same because believe it or not, even the middle of Emporia, like there's a dozen different types of gravel that you're going to encounter and they're all in those climbs too. **** - (): And so, um, You know, one, you're, you know, you're sitting at, you know, 400 Watts to climb, climb up and over. No big deal. You don't even think about it, but the next one is steeper and chunkier. And so now it's just like to try to put out 400 Watts consistently. It's just like, I can't do that. Yeah. So it's just, it's a matter of, you know, just, you know, again, going back to your mental attitude and, and, and realizing that, Hey, I did the training. **** - (): I know I can do this. This is just another 30 second type of effort. I'm onto the next. [00:25:43] - (): Craig Dalton: Yeah. I'm, I'm confident there's going to be a lot of discipline along the way that needs to be applied as a writer. We all have the tendency of following wheels with enthusiasm, particularly if, you know, I, I won't and will not be doing many events. **** - (): So this being a singular event or one of a handful this year, I'm going to be enthusiastic and, you know, it's fun to ride in a pack. It's fun to do all these things. And I think it's going to be critical to always just check, check oneself and say, We've got a long day ahead of us. We need to play this out, the long game and be mentally disciplined along the way with our physical efforts. **** - (): And then also back that up with a strong nutritional strategy that you don't waver from as well. Because I certainly know from my Ironman days, you can make a mistake early and you're just going to pay for it. On the bright side, when you're talking about a 15 hour day, there's always opportunities to recover. **** - (): Yes. You cannot afford to get yourself in too big of a hole. And I do think it's just about having a system in place for nutrition, for hydration that you're following like a check, check box, like a robot. So just interested to get some, some more detailed comments from you on the nutrition side of things. **** - (): And you know, should we be writing things down on the top tube? Should we have alarms on our watches? Like, what are some tips to make sure that. We've got a fueling strategy that's going to get us through a long day. [00:27:15] - (): Justin Bowes: I, you know, as far as, you know, backing up for just a second and, and getting caught up in like the enthusiasm of, especially an event like Unbound, because that is like the center of dare I say, even the cycling world is focused on Emporia, Kansas on June 1st. You know, it's gotten so big that, you know, when you have teams like Ineos sending, you Cameron Worth over to check it out to see if it's even worth, you know, doing it's kind of a big deal, right? **** - (): You know, you have Peter Sagan dropping in just to check out what's going on and things like that. So it's very easy, you know, that entire week leading up to the actual race day to get caught up in just the swell of, you know, excitement and, and things like that. And then as soon as that gun goes off. And you're surrounded by, you know, 3000 of your closest friends to go do 200 miles. **** - (): Everybody wants to like be a part of it. And that's, that's like point number one of like, keeping your, yourself in check of just like, Nope, I lined up with, you know, the 14 hour crew or the 15 hour crew or whoever you line yourself up with. And that's who I'm staying with no matter what. And to that point, you know, it's easy to start talking with people and feeling good. **** - (): And I always tell my athletes. You know, when, when they have a, you know, struggle with, uh, you know, completing a workout or not feeling like they did their workout, you know, the right way, we immediately go back to the nutrition and hydration, uh, question. It's those simple, low hanging fruit, um, aspects of, well, what did you eat? **** - (): How often did you drink? And if it was an early morning ride, a lot of times, you know, they may have skipped breakfast altogether, or maybe just had like a slice of toast or a banana or something like that just to get them out the door because it was early. And while that used to be kind of. You know, common practice. **** - (): Now we know that that's not the case and our bodies need way more fuel than what we originally thought. Um, and a lot of us used to train with. And so now it's, you know, make sure, you know, if that, if you means getting up, you know, an extra hour earlier to actually eat a breakfast, that's what you have to do, you know, and as, and, and with you, you know, as we get closer to the event. **** - (): You know, we're gonna have to start practicing that early morning breakfast routine because you guys go off at 6:00 AM a lot of people aren't used to doing anything at 6:00 AM let alone embarking on 200 mile gravel race. And so, you know, practicing, you know, that fueling strategy ahead of time to, you know, wake, you know, the wake up time, the, you know, pre-breakfast, you know, was that coffee or tea or, you know, whatever it is. **** - (): And then eating, you know, substantial breakfast. And then getting on the bike and as you're sitting in the corral waiting for the start eating again, you know, and so I like to tell, you know, my athletes, while it's a neutral rollout, it's, you know, it's neutral, it's not, but at the same time, it's, that's, that's another opportunity for you to like grab, you know, another bar, another gel or something like that to stick in your face. **** - (): Um, because the more often that you can eat, the better off you're going to be because eventually you will get to that point where, you know, just through exhaustion and mental fatigue and physical fatigue and everything like that, it's very easy to stop eating and, and drinking, you know, you're just like, Oh yeah, I'll, I'll, I'll drink in five minutes, you know, or I'll eat again and you know, 20 minutes or something like that. **** - (): Well, an hour passes and you didn't eat, you didn't drink, and then you're in the hole. And so the tips to help, you know, get the food in and the drinks in, you know, a lot now are our head units have alarms on them, uh, to set, you know, at different, you know, uh, time, uh, periods of like anywhere from 15, 20, 30, 45, however you want to do it. **** - (): Um, To set reminders to drink or sip or eat or snack or however you want to do it. But for Unbound, you have to eat, you have to drink as often and as early as possible. And also for a big event like that, I like to recommend Real food early as much as possible. And when I talk about real food, it's like, you know, for myself, um, you know, my big ride that I had on Saturday, I make a double batch of pancakes, you know, a batch for me to eat for breakfast and then a batch to take with me on the bike. **** - (): And I'm eating, you know, a pancake every hour with my drink mix and everything like that, carbs up. So whether it's pancakes or peanut butter and jellies or, bagels, or, you know, I'll get fancy some days and do like mini croissants and ham and apricot preserves, something like that, or pretzel roll with, you know, country ham on it, things like that, where your body can digest and get really good, you know, high, Call it high quality carbs and calories into your body early, because the longer we go, our bodies will then not be able to process that real food later on. **** - (): And it's, that's when we start switching over to gels and blocks and the really simple sugar stuff, you know, the gummy bears, you know, things like that, um, to just keep the sugars coming and by eating the real food. earlier than you kind of stave off that flavor fatigue that you'll get from the gels and the drink mixes and things like that. **** - (): Um, and if, if, you know, if your head unit doesn't have, you know, reminders on there, um, I'm a big fan of putting like, um, colored stickers on my handlebars and stems, um, from multiple of reasons, you know, but in this instance, it would be like, Hey, why is that orange sticker there? Oh, it's to eat. You know, why is that yellow one there? **** - (): Oh, it's to drink. And so, you know, things like that. And then, you know, you hit the nail on the head. Make a little top tube or stem sticker, you know, decal with eat, you know, at this time, at this, you know, you know, make a little checklist for yourself to like run down and eat at, you know, six 30 at seven o'clock at seven 15, you know, whatever it is, just to remind yourself to, you know, constantly eat because. **** - (): As you, as you're going to find out, those aid stations are few and far between in Unbound. It's not like your local races where they're staffed every 20 miles or something. You have two aid stations and two water oases. That's it. You know, and it's a long distance in between those. [00:34:08] - (): Craig Dalton: Yeah, I've started, uh, on my long rides carrying my use way hydration pack and two water bottles just to kind of get into that routine of having that additional weight on my body and bike. **** - (): Um, and that, that sort of pressure to keep hydrating, I definitely need and appreciated your comments on. The kind of food strategy, I definitely need to think a lot more about what's going to work for me. I've got a pretty strong constitution historically in terms of like, I can eat the same thing all day long, but I don't think I want to do that. **** - (): Um, so I want to figure out like, yeah, what's, what is my strategy between real food and gels and what's going to be accessible? What's going to work. I've got plenty of questions on like, how the hell do I carry all this stuff? I know we've got a resupply point at one point, but I got to do the math and probably start, um, training with. **** - (): That volume of, uh, nutrition on me just to get a sense, like, do I have the right places to put it on the bike and where, how is it going to be accessible? Cause nothing's worse than that alarm going off for a gel and it being in your backpack and the hydration pack and you can't reach it. And [00:35:15] - (): Justin Bowes: yeah, [00:35:15] - (): Craig Dalton: you got to think these things through [00:35:17] - (): Justin Bowes: for sure. **** - (): And that's, you know, that's, you know, why we do the gravel simulation rides or the race simulation rides to not only. Get our bodies ready for the duration and the intensity of the race, but also to get our bikes and equipment ready. So, you know, if you're using a certain tire wheel, you know, that's what we're going to use on our gravel simulation ride. **** - (): Or I can't tell you the number of times where, you know, people are like, Oh yeah, I forgot where I put my tire plug and my CO2, you know, was it in my frame bag or was in my Jersey pocket, you know, and things like that. And to your point. You got to figure out where, you know, what pocket those gels are going in or what pocket the sandwiches are going in or, you know, whatever that may be and what that feels like, because we all know we have to stuff our faces. **** - (): But we have a finite amount of room, you know, to put it all on because we also have to feel what that bike, you know, feels like over rough terrain, you know, it's one thing to have a really nice light bike, you know, in training, but when it comes to race day and you're not used to your hydration pack, you know, And all the food in all three pockets. **** - (): And oh, by the way, where am I putting my emergency toolkit, you know, am I taping it to the frame or am I putting in a pocket or a bag and, and all of those things, and so, um, you know, I tell, I tell my athletes, you know, whether you eat at all or not. You know, at least train with it. So, you know, what that feels like, you know, so you know where to access it and what it feels like when you're climbing, because standing with a hydration pack and three pockets full of food, and if you're wearing cargo bibs and your legs are, Bunchy and, you know, bulging and things like that. **** - (): You know, what does that feel like? And you don't want to show up for a 200 mile race and be like, that's the first feeling that you've ever had, you know, and it's, it doesn't set a great precedent for the rest of the day. A [00:37:15] - (): Craig Dalton: hundred percent. This has all been super interesting. I want to jump into a couple of specifics around training. **** - (): Okay. As we've worked together, as I mentioned, you know, I was, I was doing the sweet spot training through the app in. February. And then we started working together the last week of February, first week of March. Right. And I've been pretty consistent since then, knowing that I had this travel date coming up this week on April 3rd, where I'm going to be gone for about 10 days or two weeks of losing two weekends. **** - (): And that was the big challenge I kind of put to you is like, Hey, I realized this is, I Really screwy. I need to figure out a way this, to make this work. And when we started working together, I started getting on these intervals and getting the consistency of the training program you were laying out. You know, one of the things that cropped up for me was like, gosh, I'm doing all these short intervals, definitely feeling stronger on the bike. **** - (): There's no question about that. But I had this nagging feeling of like, am I going long enough? And we talked a little bit about this offline, but it's, it's Maybe just for the listener, just kind of lay out, like, how were you approaching this challenge of, Hey, we've got, I guess, three months to get ready. **** - (): We've got a two week block in the middle where Craig's not available at all. [00:38:37] - (): Justin Bowes: Yeah. So it was interesting because like I said, um, We've got a challenge here. You know, this wasn't like, Hey, a year from now, I want to do unbound 200. Um, I probably should, you know, think about getting ready for that. It's like, Hey, I'm doing unbound 200 and we're three months out. **** - (): And so, um, that in of itself is, you know, a huge challenge just, you know, as, as an athlete to put that, put that on themselves to say, Hey, this is what I'm doing. Uh, but for a coach to hear that it's, it's like. Oh, man, how do we, how do we make that happen? And so, um, I was, I was confident. Um, I shared with you offline, you know, I worked with an athlete a couple of years ago and got her ready for unbound when, and we started working in January of that year to get her ready. **** - (): She had done unbound before, so she knew it wasn't her first rodeo. So she knew what she was getting into. Um, but still, you know, for a 200 mile race. The 1st of June and starting in January, it's like, okay. And like, at least you had some fitness, her fitness had kind of like dipped way off. Uh, she had just kind of like taken the winter off and was just like, Hey, I'm going back to unbound. **** - (): I heard you're a great coach. Can you get me ready? And so, you know, part of me was like, Challenge accepted. And then the other part was like, what did I just sign up for? And so I kind of had a little deja vu with you, Craig, um, when this popped up, uh, with you and with you and Frank. But yeah, getting back to your specific training, um, since you had some fitness coming in, Um, what I, how I wanted to approach this was I looked at it in kind of a couple different parts. **** - (): One, the actual event that we're looking at, but then the main challenge of you being gone for a huge block of time in what I would consider pretty critical timeframe, um, for our training. And so it was kind of like, yeah, we, we definitely need some saddle time. We definitely need to build up to, you know, as close a distance as possible to get ready for, you know, 200 miles and, you know, likely, you know, anywhere from 12 to 15 hours, um, on the bike. **** - (): So, but there's two weeks where he's not going to have access to actually riding. And so what, what can I do to. jumpstart the training. Um, and that's how I kind of looked at it. It was just like, okay, we gotta put the, uh, put the jumper cables on here and, and give it a jolt and, and see what happens. And so incomes, you know, our bread and butter at fast cat was, you know, our sweet spot training, um, and adding some intervals into those sweet spots as well. **** - (): So that we're, we're tapping into all of your systems. Um, we're not just sending you out and doing, you know, four hour rides just for the sake of doing four hour rides just to get in, uh, training. That's, that's definitely an approach, but I feel like if we can touch on, you know, some sub threshold, a lot of sweet spot, um, and even some anaerobic work. **** - (): In the weeks leading up into your two week, um, off period, then we're, we're really, really kickstarting your fitness to get ready for those longer, harder rides that we have planned for you once you get back. Um, and to let the audience know, you know, you're going to be doing a gravel training camp basically the week after you get back, you know, from being gone for two weeks. **** - (): And so, um, we'll have a couple of active recovery days. after the two weeks off to kind of get you back into the swing of things. But then you're gone to just basically ride as much as you can, um, to build back up that fitness. Um, uh, that not, we're not losing it in those two weeks by any stretch, but it's taken a hit. **** - (): And so we have to Start addressing the duration and the longer hours in the saddle. So yeah, I mean, looking back on your, your workouts, I mean, we, we've kind of hit it all we've done, you know, everything from 30 thirties to extended, uh, sweet spot, um, intervals, um, some threshold, um, anaerobic over and unders. **** - (): Um, and for those that don't know what over and unders are, it's basically like a burst of power. For a short amount of time, you know, 20, 30 seconds, and then you settle into a sweet spot, um, or a tempo style, uh, zone for a while. And then you end it with like another, uh, burst of, uh, power at the end of that. **** - (): And so a couple of things we're doing with that is not only, again, Trying to build up as much aerobic capacity as possible, but also getting you ready for those type of little punchy climbs that you're going to encounter out in the middle of Emporia, Kansas, to where you will have to put out power to get up and over those, but then you're going to get over them and then you're going to settle back into your, your tempo, your sweet spot type of zone. **** - (): That's going to carry you on, you know, till the next, You know, climb is going, you know, that, that pops up. So that's kind of the thinking behind it. Um, you know, you work full time too. So it's not like you can just like, Hey, uh, give me six hour rides to do. If that was the case, it would look a little different, but because you have a life outside of this, um, we have to be very strategic with your training and take advantage of the time that you do have. **** - (): And, you know, you do have, oh, you know, time on the weekends to get into longer rides and we've That's what we're doing. That's what we're taking advantage of but during the week when you have to be accountable to your other Other part of your life. We have to get in as much aerobic training as possible And that's what these type of workouts have been designed to do [00:45:02] - (): Craig Dalton: Yeah, it's been super interesting transitioning from indoor training to outdoor training with the power meter and figuring out where I can get the work done. **** - (): I live in a relatively hilly place, so sometimes it's taken me a bit to just figure out how long will it take me to get to this particular section of road. Where I can do the work required or, you know, go back and forth to do these intervals and make it all work. It's been fascinating. The other sort of funny takeaway for me has been, I swear, like last year, I probably, the, I, the only effort I would ever do would be going uphill. **** - (): Right here in the Bay area. I mean, there's substantial effort required, but like if I was writing somewhere like writing to Nicosia or some loop around here, I was not writing purposefully at all. I was lollygagging. Like when I look at the power meter now, it's like every, every bit of the workout that's structured, like, I'm like, Oh, I'm actually putting effort in, even if it's like the easy. **** - (): Period of the workout, right? Because it's all programmed. Right. It's just been fascinating to me and funny. Like I have a lot of chagrin about the whole experience to be honest. [00:46:14] - (): Justin Bowes: Yeah. I mean, it's, you know, this whole thing has been interesting for me as well, because you know, not only like, you're kind of, you're kind of an anomaly in the sense of like, you've, you've done training in the past, right. **** - (): With your Ironman background and everything. And it's not like you're some new cyclist, you know, Come lately and just like, this is what I want to do sort of thing. I'm going to hop on the bandwagon. That's not you at all. But to your point, the purposeful training hasn't existed, you know, for a long time. **** - (): And then like, we're training for, you know, the biggest gravel race in the world. And then also it's like, I haven't been training with power and it's just like, I have to get some power meters. And it's just like, that's definitely going to help. And so, um, Yeah, you know, coaching you with, you know, understanding, you know, again, it's not like you live in a simple area of like, Oh, yeah, I've got an uninterrupted, you know, 30 minute spot that I can go and do intervals on. **** - (): It's carless and it's flat. It's perfect. You know, it's like, no, you're like, I've got an hour climb this way. And I've got a 45 minute climb that way. And. You know, it's just like, how do we do this? And so, but then also like how, you know, not only coaching you on, you know, how we're going to get you ready, but then also like, how do you ride with power? **** - (): Not just outside, but how do I ride with power outside? In my environment, you know, that is not conducive to, Oh yeah, I can do a five minute effort here. No problem. Or this over here is like the perfect loop to do my 20 minute test or, you know, anything like that. It's like, so it's, it's been interesting to say the least, but I mean, to your credit though, Craig, I mean, like when I, when I get the alert that your ride has been uploaded and everything. **** - (): And I take a look at it. And then you, you do a really good job too, of, you know, of following up with comments, um, which note to everybody out there that has a coach, please make comments to your coach. Um, but you know, to be able to see, you know, what you did and you give me the context of, Hey, this is the route that I did. **** - (): And, you know, I can take a look at it on the GP, uh, GPS file and see like, Whoa. Yeah. That was, A steep one or, you know, longer climb that what we expected, but, uh, you're handling the training. Amazing. Um, and you know, again, to the audience, you know, the purpose here, the last month is, has been to load you up, to load Craig up as much as possible with, uh, workouts. **** - (): So when he goes into this two week time, it's actually like a recovery period for him to allow his body to soak up as much of the training as possible. Um, and so when he does get back and we do start piling on the hours, his body's ready for that. So. [00:49:13] - (): Craig Dalton: Yeah, I've tried to, tried to stick to the plan , as you guys always say, [00:49:17] - (): Justin Bowes: FTFP, , [00:49:18] - (): Craig Dalton: FTFP. **** - (): One thing you had mentioned to me in our last conversation was that, you know, my, I forget whether, whether it's the fatigue score in training peaks or something, like we are running in a pretty hard deficit. Yes. And you would normally say like, he's gonna crack at some point. Right. But we, we've been riding, riding that edge and I, yeah, and I feel it, I mean, as an athlete, like I am. **** - (): Still super motivated to get on the bike, even though I am feeling the fatigue, but I also do feel like I am somewhat on the razor's edge at times and I have to be really cautious about making sure I'm getting the proper rest and the proper fuel in me to kind of recover to go at it. So I am looking forward to. **** - (): A little bit of time off in the next couple of weeks. [00:50:02] - (): Justin Bowes: Yeah, I bet. No. Um, for those who are, are familiar with training peaks, um, he's talking about his form score or his TSB, um, his training score balance. And, um, a lot of, a lot of coaches, uh, subscribe to this and, you know, I've worn athletes, you know, once we get into that negative 20 to 25, That's like kind of the, those are when the alarm bells start going off of like, Hey, that's usually what we see at the end of a training block. **** - (): Right. Um, of like a three week build, if we're doing it on that protocol of like, okay, we've gone as far as we really want to push. Um, now it is time for a recovery week, a regenerative week to just allow that, um, work to just soak in and allow your body to recuperate because, you know, in training, the basic training principles are, you know, we throw. **** - (): stress after stress after stress at you and then your body adapts, adapts, adapts, and then we rest and then it does a full, you know, adaptation and it moves on to the next, you know, training load. And, um, for those who are keeping score at home right now, um, Craig finished the week, um, his CTL was 61, uh, his fatigue or his ATL was 107. **** - (): And his form is a negative 42, um, leading into this week. Now, today he had a recovery day. He had a foundation stay where his, uh, mobility work, uh, he was off the bike. Um, tomorrow he does have one final threshold, uh, workout to do, but then he is. gone for the next two weeks. Um, and so, as we have it planned out, um, once he comes back, um, to, back home, he will be, his form will have risen back into the positive side with a form, his TSB will be at 28. **** - (): Um, and so that's well rested and to the point of like, we start losing fitness, um, depending on the individual. Um, and so that's why it's a really, it's a great thing that Craig has this available that he'll be able to go away and do, you know, His own mini, uh, gravel training camp where he'll just have multiple days, you know, in the saddle and we're going to do it to the point. **** - (): If you don't mind me sharing, Craig, we're going to do it to the point where, you know, we're going to stair step it in because he'll have four days. You have pretty much uninterrupted writing. And I see a lot of times mistakes being made when people go away for a training camp or a team camp or they get their writing buddies together. **** - (): Hey, we're gone. We're away from home. We're away from work. We're just going to ride, ride, ride. And. Which is all well and good, but if you don't do it the right way, you can ruin your your camp like on day one. And you know, most people like, yeah, let's go smash a six, seven, even eight hour ride. Well, then they're shot for day two and day three. **** - (): And they're just kind of on the struggle bus, the rest of the camp. And so, um, Craig and I talked, uh, on our last one on one meeting to, you know, stair step those rides so that, you know, day one, um, It's going to be a longer ride, you know, two hours, three hours. That's, that's great. But then that way for the next consecutive days, he can keep adding hours to it as opposed to just doing the biggest ride he can on day one and being torched the rest of the time, because that's not going to do him any good. **** - (): We're not going to get anything out of this, uh, getaway. If we share ourselves in the foot on day one. So, [00:53:50] - (): Craig Dalton: yeah, yeah, I'm excited, scared and all the above for, for may. I'm definitely excited to put in the long hours as I mentioned to you in a previous conversation. Like if I was planning this out, I basically would have put every single weekend. **** - (): Longer and progressively longer distance and more brutal amounts of climbing across the three months remaining. So, you know, it's been, I definitely feel stronger as an athlete already from this approach. Definitely. I'm still concerned about my ability to get to a time volume level that makes me confident showing into the 200 unquestionably. **** - (): It's, it's unknown. Territory for me. I think the longest I've ever ridden on a bike is 130 miles in a day so that, you know, there's a lot of gray area ahead of me, but I think that is not uncommon for recreational athletes hitting the unbound 200 for the first time. It's the first time for everyone. [00:54:51] - (): Justin Bowes: And I mean, and to be honest, Craig, there's, there's not many, uh, professional or elite, uh, riders that are training. **** - (): You know, over 150 miles, you know, and one pop, uh, to get ready for unbound. So you're, you're not alone. Um, but again, it's, it's, it's being strategic with our training and not just writing for the sake of writing. Um, we, we obviously want you to finish and we, and. You know, finishing is one thing, but I want you to enjoy the ride as well and enjoy the, just the environment and being there and being part of it. **** - (): And if you're just completely gassed because we didn't train you properly, it's, it's just going to be a miserable experience from dawn to dusk basically. And you know, that doesn't do you any good and it doesn't do, you know, anybody any good to, to just, you know, suffer through something. Undeniably, you're going to suffer regardless of, you know, how we train everything like that. **** - (): That is just a long day. I don't care who you are. Um, and, and it's all relative, right? You know, whether you're Keegan at the front of the race or the very last cutoff finisher, you know, that they keep from the, uh, the checkpoint, the final checkpoint. It's all difficult. Um, and so, um, I'm just trying to make it as less difficult for you. **** - (): Yeah. Um, yeah, along the way. And [00:56:17] - (): Craig Dalton: that's definitely one of, you know, one of my stated goals is I want to do it in a healthy way and feel, you know, it's going to be hard. It's going to be hard. It's going to be suffering, but I want to, you know, Enjoy the community. I want to enjoy the people I'm around and I want to get to the finish line and be able, you know, not be a shell of myself. [00:56:34] - (): Justin Bowes: Yeah. Yeah. Um, you know, one thing also, um, just real quick, I was thinking, you know, as far as like nutrition and things like that, Um, one thing I haven't shared with you yet, uh, Craig, is I have like a nutrition checklist, um, for your support staff to, you know, at the aid stations. Um, just, you know, suggested this is what you should have not only for Craig, but for yourself and, you know, for, for those who are doing unbound and you guys who are taking, you know, spouses or partners or teammates as, you know, support staff, um, look out for them as well. **** - (): You know, they, they need to have. Like their own nutrition and hydration plan as well, because they're out there just doing nothing for a long time. And it's helpful just to, you know, think about, Hey, yeah, um, I should have like a couple of different varieties of drink and sandwiches or, you know, whatever their case may be. **** - (): So [00:57:33] - (): Craig Dalton: a hundred percent hats off to anybody who supports the athletes endurance events. I know Uh, supporting my wife's Ironman efforts. I felt like it was harder than doing them myself. Oh yeah. Just because you cut, you cut corners, you know, you're not thinking about that. You're actually on your feet all day as well. [00:57:50] - (): Justin Bowes: Yeah. I know. I remember when Andrea did the Chicago marathon, like I ran from, you know, train stop to train stop so I could, you know, catch her at the different, you know, checkpoints. She thought maybe she'd see me once out on course, but there was like half a dozen times that, you know, you're just running around doing different, um, trying to get to different points on the course. **** - (): So yeah. Tip your support staff for sure. [00:58:19] - (): Craig Dalton: Amazing. Justin, thanks so much for the time this evening. Thanks for all your efforts on my behalf to date. Uh, it's been a pleasure working with you thus far, and I'm excited to get to that finish line together. [00:58:32] - (): Justin Bowes: Oh, for sure. Craig, it's been awesome working with you and yeah, I'm equally as excited. **** - (): Um, you know, it's, it's one thing for me to be training. You know, for my unbound, but when I'm training multiple athletes, you know, for, for unbound as well. And I just, I, I get, I, yeah, I I'm, I'm right there alongside them, you know, no matter what. Um, and you know, seeing you finish and complete your workouts. **** - (): And when you, you feed me the comments of like, yes, I'm getting tired, but man, my. You know, my spirits are still high and ready to get on the bike tomorrow and, you know, tackle this next workout and things like that. That's just like a, a check along the way for me knowing that, you know, I'm helping you, you know, achieve something that you really wanted to do. **** - (): And that's really exciting on my end. [00:59:22] - (): Craig Dalton: Yeah. Fantastic. I know we'll be checking in. Maybe we'll do something again on the podcast. Um, cool. Yeah. But until I talk to you, Have a great night, Justin. Thank you. [00:59:32] - (): Justin Bowes: Thank you again, Craig.    

Get 15% off your order with code 'Foundation' at https://www.discboxdg.com/ #ad Hunter, Trevor, and Konner keep you up to date on everything going on in disc golf!Subscribe ► https://youtube.com/@GripLocked?sub_confirmation=1Check out the Store: http://foundationdiscs.comPatreon: http://patreon.com/foundationdiscgolfFoundation Disc Golf: http://youtube.com/foundationdiscgolfDisc Reviews: http://youtube.com/c/FoundationDiscGo...Join our Facebook group: http://facebook.com/groups/3172497701...Our Podcast Gear:Board: https://amzn.to/3MCK6c8Main Camera: https://amzn.to/45yDTqkSecond Camera: https://amzn.to/3BWPwddHunter's Mic: https://amzn.to/428g0mJTrevor's Mic: https://amzn.to/3MVVPE9Other Mics: https://amzn.to/3MxaeoVSome of the images used in this video are from the Disc Golf Pro Tour's photo gallery and have been approved for use by Foundation Podcasts. You can view all photos and license them at https://discgolfprotour.smugmug.com. View upcoming events and learn more about the Tour at www.dgpt.com, and watch LIVE disc golf coverage on the Disc Golf Network at www.discgolfnetwork.com. Follow the Tour on all social media platforms @discgolfprotour. Follow Us:https://www.instagram.com/griplockedpod/https://twitter.com/GripLockedPodhttp://facebook.com/foundationdiscshttp://discord.gg/foundationdiscgolfhttp://reddit.com/r/FoundationDiscGolfSupport the show

Hot off their team's success at the King of the Modifieds Race at South Boston, Sadler and the Senator sit down to talk about the current status of the skill games bill in the Virginia General Assembly, and debate what could happen to the bill now that it on Governor Youngkin's desk--- will it be signed? Will it be vetoed? Who Knows! But that doesn't stop Hermie and Bill from puttin' their "two cents" in on the issue, and then they detail what they think may happen in the upcoming budget battle between the Governor and the Democrats in the legislature in the next two months. Then the boys track down NASCAR Legend and modified race team owner TOMMY BALDWIN, to talk about what it's like now being a "racing Dad" with his son Luke Baldwin, and what it meant to him and his family having his son Luke Baldwin win the inaugural SMART Tour King of the Modifieds Race at South Boston Speedway for the Sadler/Stanley Racing team. This is a great and fun discussion that you won't want to miss. If you need a lawyer, and we mean a really good lawyer, contact Bill Stanley at www.vastanleylawgroup.com.  Want to participate in the legislative process, or have an opinion you would like to voice on government in Virginia, contact him at: district07@senate.virginia.gov. Driving through Emporia, then make sure you make a stop at the Sadler Brothers Truckstop for your fuel on Hwy. 58. Hungry? Hermie Sadler's Fo Sho Grille will fulfill all your epicurean desires!!  Need a maid, or even some home improvement muscle, then go see Shep Moss and his lovely wife to make your lake home in the Lake Gaston area mean, lean, green and pristine!! Find them on Facebook on their "Maid and Muscle" home page!! And if you need a top-notch DJ for your party or event, call on Shep at Party Time DJ – you won't regret it! You want to save big bucks on your mortgage, then you gotta' go to www.savewithconrad.com. And if you like this podcast and want to listen to other great podcasts AFTER you have listened to Leaning Right and Turning Left With Sadler and the Senator, then go over to our bosses at www.podcastheat.com and tune into some other awesome shows! Learn more about your ad choices. Visit megaphone.fm/adchoices

Sadler and the Senator are Turning Left this week -- live at the inaugural King of the Modifieds SMART Series event at the historic South Boston Speedway in Virginia!! Listen as Hermie and Bill give you the live play-by-play and color commentary as the 125-lap race takes place! They also bring on great guests, like Dr. David Ramadan (at his first race event ever), and new Virginia House of Delegates member from Southside, Eric Phillips to get their perspective on the race as it unfolds right before their eyes! The boys also welcome their special guest, Michael Pace, founder of their race team and podcast sponsor, Pace O Matic, to join in the fun. And make sure you listen to the end, where Sadler and the Senator realize that they might just have a big fat winner on their hands for their Sadler/Stanley Racing Team when the ground-pounding modified race cars cross the finish line and take the checkered flag! This is a show you just don't want to miss!!  If you need a lawyer, and we mean a really good lawyer, contact Bill Stanley at www.vastanleylawgroup.com.  Want to participate in the legislative process, or have an opinion you would like to voice on government in Virginia, contact him at: district07@senate.virginia.gov. Driving through Emporia, then make sure you make a stop at the Sadler Brothers Truckstop for your fuel on Hwy. 58. Hungry? Hermie Sadler's Fo Sho Grille will fulfill all your epicurean desires!!  Need a maid, or even some home improvement muscle, then go see Shep Moss and his lovely wife to make your lake home in the Lake Gaston area mean, lean, green and pristine!! Find them on Facebook on their "Maid and Muscle" home page!! And if you need a top-notch DJ for your party or event, call on Shep at Party Time DJ – you won't regret it! You want to save big bucks on your mortgage, then you gotta' go to www.savewithconrad.com. And if you like this podcast and want to listen to other great podcasts AFTER you have listened to Leaning Right and Turning Left With Sadler and the Senator, then go over to our bosses at www.podcastheat.com and tune into some other awesome shows! Learn more about your ad choices. Visit megaphone.fm/adchoices

The Inaugural Pace O Matic "King of The Modifieds" Race, Powered by Dominion Energy is set for this Saturday, March 23rd (Rain date: this Sunday, March 24th) at the historic South Boston Speedway in South Boston Virginia, and the Leaning Right and Turning Left Podcast brings you all of the exclusive details of the largest purse race for the SMART Modified Tour. Get yourself a cold beer, pull up your chair next to your phone and give a listen as Senator Stanley and the President of the SMART Modified Tour, Chris Williams, talk about the history of modified racing and South Boston Speedway, what this GIGANTIC high stakes race means to the SMART Tour, and get all the information on how you, your friends and family can enjoy watching this history-making race at this historic race track in Southside Virginia THIS WEEKEND. This episode is full of fun, great stories and great information about the SMART Tour's $100,000 purse modified race this weekend. And, be sure to tune in to next week's show as Hermie Sadler and Senator Stanley record their podcast live from the racetrack, interviewing SMART Star drivers, fans, and whoever else will sit down with them for a chat!!! For Tickets to the Pace O Matic King of the Modifieds Race, Sponsored by Dominion Energy, you can go to www.southbostonspeedway.com/modifieds or buy them at the door on the day of the race!  If you need a lawyer, and we mean a really good lawyer, contact Bill Stanley at www.vastanleylawgroup.com.  Want to participate in the legislative process, or have an opinion you would like to voice on government in Virginia, contact him at: district07@senate.virginia.gov. Driving through Emporia, then make sure you make a stop at the Sadler Brothers Truckstop for your fuel on Hwy. 58. Hungry? Hermie Sadler's Fo Sho Grille will fulfill all your epicurean desires!!  Need a maid, or even some home improvement muscle, then go see Shep Moss and his lovely wife to make your lake home in the Lake Gaston area mean, lean, green and pristine!! Find them on Facebook on their "Maid and Muscle" home page!! And if you need a top-notch DJ for your party or event, call on Shep at Party Time DJ – you won't regret it! You want to save big bucks on your mortgage, then you gotta' go to www.savewithconrad.com. And if you like this podcast and want to listen to other great podcasts AFTER you have listened to Leaning Right and Turning Left With Sadler and the Senator, then go over to our bosses at www.podcastheat.com and tune into some other awesome shows!   Learn more about your ad choices. Visit megaphone.fm/adchoices

Thank goodness the 2024 Virginia General Assembly session has come to a conclusion, and Senator Stanley and Hermie Sadler discuss the last-minute actions of Virginia's government, and how the "skill game" bill fared in the "sausage making" legislative process. Listen as Bill discusses the media's wrong assertion that Stanley had something to do with the latest version of the skill game bill that now sits on the governor's desk, and what's next for Virginia small businesses. Then the guys get back to talking about their favorite subject, open-wheel modified racing with their SMART Series team, Sadler/Stanley Racing, and the upcoming big giant hairy race at South Boston Speedway on March 23rd! You gotta' listen to this one!! If you need a lawyer, and we mean a really good lawyer, contact Bill Stanley at www.vastanleylawgroup.com.  Want to participate in the legislative process, or have an opinion you would like to voice on government in Virginia, contact him at: district07@senate.virginia.gov. Driving through Emporia, then make sure you make a stop at the Sadler Brothers Truckstop for your fuel on Hwy. 58. Hungry? Hermie Sadler's Fo Sho Grille will fulfill all your epicurean desires!!  Need a maid, or even some home improvement muscle, then go see Shep Moss and his lovely wife to make your lake home in the Lake Gaston area mean, lean, green and pristine!! Find them on Facebook on their "Maid and Muscle" home page!! And if you need a top-notch DJ for your party or event, call on Shep at Party Time DJ – you won't regret it! You want to save big bucks on your mortgage, then you gotta' go to www.savewithconrad.com. ANd if you like this podcast and want to listen to other great podcasts AFTER you have listened to Leaning Right and Turning Left With Sadler and the Senator, then go over to our bosses at www.podcastheat.com and tune into some other awesome shows! Learn more about your ad choices. Visit megaphone.fm/adchoices

The boys had to hold this explosive episode for a week but its finally here, where Sadler and the Senator explore the national making headlines story of the exchange between the President of the Senate, Winsome Earle-Sears and Senator Danica Roem, the first transgender politician elected in the Virginia Senate, where, according to the press, Madam President Sears called her "sir" when answering a question posed by the Senator. Listen as they break down exactly what happened, and get the exclusive inside story on what happened on the Senate floor both during and after the exchange, and why when the press and Democrats tried to make a huge issue out of it in the days after, such an attempt fell flat. Then in the second segment, Hermie and Bill breakdown another significant incident involving the Skill Game nemesis, Del. Barry Knight, as he tried to bring legislation in an attempt to circumvent a pending court case to help homeowners in Virginia Beach who live on a defunct golf course. And, if you have been following this podcast, you know that he pulled the same stunt in order to shut down Hermie's lawsuit and injunction that helped small businesses, convenience stores restaurants and truck stops to be able to participate in the emerging gaming market dominated by the casinos, and the political interests that seem to want to protect them over Virginia small business owners. They go to the videotape to show what happened in the committee, and whether the "Knight Rider" was successful, or not. This is a can't miss episode...I know we say that every time, but this time we mean it! If you need a lawyer, and we mean a really good lawyer, contact Bill Stanley at www.vastanleylawgroup.com.  Want to participate in the legislative process, or have an opinion you would like to voice on government in Virginia, contact him at: district07@senate.virginia.gov. Driving through Emporia, then make sure you make a stop at the Sadler Brothers Truckstop for your fuel on Hwy. 58. Hungry? Hermie Sadler's Fo Sho Grille will fulfill all your epicurean desires!!  Need a maid, or even some home improvement muscle, then go see Shep Moss and his lovely wife to make your lake home in the Lake Gaston area mean, lean, green and pristine!! Find them on Facebook on their "Maid and Muscle" home page!! And if you need a top-notch DJ for your party or event, call on Shep at Party Time DJ – you won't regret it! You want to save big bucks on your mortgage, then you gotta' go to www.savewithconrad.com. And if you like this podcast and want to listen to other great podcasts AFTER you have listened to Leaning Right and Turning Left With Sadler and the Senator, then go over to our bosses at www.podcastheat.com and tune into some other awesome shows! Learn more about your ad choices. Visit megaphone.fm/adchoices

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When Sandy Bird was found dead in her wrecked car in the Cottonwood River in the summer of 1983, everyone assumed the thirty-three-year-old Kansas mother of three had misjudged the turn on the one-lane bridge and gone over the side, her death a tragic accident. Similarly, when Martin Anderson was gunned down on the side of a Kansas state road just a few months later, the residents of Emporia, KS believed he was the victim of robbery gone wrong—the kind of random violence that investigators often struggled to solve. What no one knew at the time was that the ostensibly accidental death of Sandy Bird and the tragic murder of Martin Anderson were in fact linked by a conspiracy of Sandra's husband, Tom Bird, and his mistress, Lorna Anderson, designed to rid themselves of their respective spouses. Unfortunately, their plot began unraveling just a few weeks after Martin's murder and both Tom and Lorna were arrested for the murders, along with their co-conspirators, and eventually went to trial. While the murders shocked the communities in rural Kansas, the most unbelievable aspect of the case was that the killers were a Lutheran pastor and his devout secretary.Thank you to the wonderful, David White of the Bring Me the Axe podcast, for research assistance!ReferencesClose, Dan. 1984. "Minister is accused of soliciting murder." Wichita Eagle-Beacon, March 22: 1.—. 1984. "Minister ordered to stand trial." Wichita Eagle-Beacon, June 1: 1.—. 1983. "Slaying victim's wife held." Wichita Eagle-Beacon, November 24: 1.—. 1983. "Unanswered questions plague K-177 tragedy." Wichita Eagle-Beacon, November 8: 1.Hayes, Jean. 1985. "Jury in bird trial begins deliberations." Wichita Eagle, July 23: 51.Hays, Jean. 1985. "Bird's wife described as unhappy." Wichita Eagle, July 12: 15.Kraft, Scott. 1986. "‘We Don't Have These Type of People Out Here' : Murderous Affair Shocks Kansas Town." Los Angeles Times, March 17.—. 2004. "Who Killed Sandy?" Los Angeles Times Magazine, May 2.State of Kansas v. Thomas Bird. 1986. 240 Kan. 288 (Supreme Court of Kansas, December 5).State of Kansas v. Thomas P. Bird. 1985. 708 P.2d 946 (Supreme Court of Kansas, October 25).United Press International. 1985. "At first no one paid uch attention ." United Press International: Domestic News, August 4.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.