Podcast appearances and mentions of Katie Compton

This week the microphone is turned the opposite direction with Dave Mable, host of Bike Talk with Dave, interviewing your host Craig Dalton. Dave had mentioned the many references I've made to my career and felt the audience should get to know me better. This is a re-broadcast of the original conversation from the Bike Talk podcast feed. Episode sponsor: Dynamic Cyclist (use THEGRAVELRIDE for 15% off) Bike Talk with Dave Spotify Support the Podcast Join The Ridership  Automated Transcription, please excuse the typos: [00:00:00] Craig Dalton: Hello, and welcome to the gravel ride podcast, where we go deep on the sport of gravel cycling through in-depth interviews with product designers, event organizers and athletes. Who are pioneering the sport I'm your host, Craig Dalton, a lifelong cyclist who discovered gravel cycling back in 2016 and made all the mistakes you don't need to make. I approach each episode as a beginner down, unlock all the knowledge you need to become a great gravel cyclist. This week on the podcast, I'm actually going to be the guest. So a little while back I was the guest on bike. Talk with Dave. With host Dave Mabel. Dave reached out to me and said, he's been a long time listener of the podcast. He and I connected earlier via one of his film projects. And he mentioned that he felt like I left a bunch of Easter eggs in each episodes. Easter eggs about my history or a little mentions of things that I've done in my life. And he was curious to unpeel the onion and get to know me a little bit better. And it dawned on me that so much of my time on this podcast is spent interviewing others that I rarely share that much about my history, how I found a love for the sport of cycling, how I became a podcaster. And what I do for my day job. So with Dave's permission, I'm going to republish the conversation I had on bike. Talk with Dave. That was originally found on his feed, just so you can get to know me a little bit. So I hope you enjoy the conversation again for the frequent listener. You'll get to know me a little bit. If this is your first time listening to the gravel ride podcast. Maybe this isn't the episode to start with, unless you want to get to know a little bit more about me in the meantime, I did want to thank the dynamic cyclist. I mentioned them in the last episode as a long-time sponsor of the show. At this point, dynamic cyclist offers a stretching and strengthening programs specific to cyclists. It's a video series. Each video is about 15 to 20 minutes long. It's designed to be easy to fit into your life. Something you can do. In addition to all the cycling training you're doing. But it's critically important, especially as you become older, that you really do strengthen and stretch those parts of the body that get overworked. You can imagine as a cyclist, we all sit in this kind of awkward, unique position, and it's important to kind of work other muscles as I'm learning more and more as I'm getting older. So I encourage you to check out dynamic cyclists, just go to dynamic cyclists.com. They've got a free one week trial. So you really know what you're getting into and very inexpensive, either monthly or annual memberships, if you're a gravel ride podcast listener, which obviously you are, because you're hearing my voice. Simply enter the code, the gravel ride, and you'll get 15% off. Either one of those programs. So I highly recommend making it part of your routine. And with that free trial, that's a no reason not to try it out. So with that, I'm going to hand over the microphone to Dave Mabel, who is going to interview me. [00:03:10] Dave Mable: Craig Dalton, I am so thrilled to have you on Bike Talk with Dave. You are the OG of Gravel Podcasts and just talking to you before this thing, I'm just having these flashbacks cuz I do listen to your podcast very, very regularly and even go back to before I started listening to podcasts to hear your old episodes. But it's a treat to have you on and hear your voice in my. Uh, yet another time today. So welcome to the podcast. Thanks for [00:03:40] Craig Dalton: Thanks. Yeah, thanks Dave. I'm, I'm appreciative of you having me and looking forward to the conversation. [00:03:46] Dave Mable: I wanted to have you on because, well, a, you've got a cool podcast and you've done some cool things, but you throw out these little teaser about your past history or past life, and you've just peaked my curiosity to be perfectly honest, and I'm like, I just gotta ask this dude. Who he is and how he came to be. So first of all, um, where you call it, where, where are you right now? [00:04:13] Craig Dalton: So I am in Northern California in the town of Mill Valley, so we're right at the base of Mount Tam, which is purportedly the birthplace of mountain biking. [00:04:22] Dave Mable: bike. No doubt. Do you have an old mountain bike? [00:04:25] Craig Dalton: I do, I've, I've, despite the Gravel Ride Pods podcast being my main public persona in cycling, I am an avid mountain biker and have been for, for a very long. [00:04:36] Dave Mable: So I asked you if you had an old mountain bike. How old? What's your oldest mountain bike? [00:04:42] Craig Dalton: My oldest mountain bike is probably 12 years old, [00:04:46] Dave Mable: oh, all right. It's getting [00:04:47] Craig Dalton: so not, yeah, not, not exceptionally old. And I probably, if I had enough room, I probably would've had a few more laying around. I do have one access to. [00:04:56] Dave Mable: to one [00:04:58] Craig Dalton: 25 year old Dean titanium mountain bike that is with my father right now. And the long term vision is that'll come back into my life and hopefully that'll be a bike my, my now eight year old son can grow into at some point. [00:05:13] Dave Mable: a, oh, that's that. That's pretty cool. You better hang onto to that. That's, that's very cool. [00:05:18] Craig Dalton: Yeah, it's got a, you know, in addition to being like a neat titanium bicycle from that, that era, I actually, and we can get into this later, I worked at Dean Titanium. That was my first sort of professional job out of college. [00:05:32] Dave Mable: Oh, cool. Oh, I, I do wanna get into that cuz that's one of the things you throw out are little, uh, tidbits about you working in the cycling industry, um, and, uh, and being a lifetime cyclist. , I, I feel like cycling often leads us to cycling industry jobs. So am I guessing right that cycling came first in your life? [00:05:56] Craig Dalton: Yeah. Yeah it did. And I'll, I'll take you on the way back machine for a minute here, Dave. So my father, my both my mother and father are from England, and my dad was an avid bicycle racer before he came to the us. And a little bit when he set foot on US soil, always a road racer. By the time I was around, he had transitioned into marathon running because having kids wasn't allowing him enough time to ride. But the bike has always been sort of around my life, but I, I certainly didn't pick it up with great interest. I did a little bit of BMX racing, which my father thought was. [00:06:35] Dave Mable: was completely [00:06:36] Craig Dalton: Crazy and uninteresting. He thought that was a, a discipline of cycling. He didn't understand. And thankfully my neighbors raced BMX and they would take me because my parents really had little interest in fostering my BMX career. [00:06:50] Dave Mable: Did your dad ever use the word silly? I'm just picturing an English guy. What are you doing with that silly sport? [00:06:58] Craig Dalton: E exactly. I mean, I think his progression to his progression from cycling as he would describe it, First he had a truck bike, so I had to translate that to being like, you know, beach cruiser kind of city bike style and then fell in love in, you know, in, in the UK they have a lot of cycling clubs that are fostering interest for the kids. So, you know, by the time they're 10 or 12, if they're showing interest. They're getting offered bicycles to use on the weekends and really kind of fostering them and developing them. In fact, my father is one of five boys, and I think four out of the five boys all raced as kind of teenagers into their early twenties. And it's a, it's been a, a unifying thread for the entire family, just the sport of cycling. In fact, my cousin from Australia, originally from the UK is staying with me right now, and he and I reconnected as an adult via Facebook as a platform and our love of cycling. And we ended up going and riding in Belgium together. But I completely digress my progression, again, BMX kind of then just used the bike for getting to and from school. My freshman year of high school, my dad took us on a, a bike tour. It was three of us, freshman in high school and him, uh, up through upstate New York and Vermont. We were living in New Jersey at the time, but it was still not a, something I was craving to do, riding a bike. It was just something. It was a great activity and a lot of fun. It wasn't until my freshman year of college and after my freshman year of college, my dad had bought a mountain bike, and this is to just to date me. That would be sort of around 19 86, 19 85 timeframe. So pretty early on he bought a Cannondale Mountain bike, and while I was home for the summer, I fell in love with it and I decided I really wanted to get a mountain bike. I was in school in Washington, DC. Um, got a job in a bike shop to bring that cost of entry down and ended up buying a Trek 7,000 aluminum hard tail and started cutting my teeth. Uh, mountain biking in Washington, DC for the uninitiated. Washington DC believe it or not, has a lot of dirt trails. You have to figure out how they're all interconnected and it, you know, it's certainly not like being in, you know, Iowa or Colorado, where there's a lot of open space to kind of pursue these. But it was there and it was a quite a fun community. So started racing mountain bikes, kind of my junior and senior year and falling in love with it. It coincided with me falling out of love with being a university student. And fortunately, maybe, I dunno, fortunately or unfortunately, I said to myself, if I can get a degree in business, I can apply that to anything. And in order to finish this degree, my intention is gonna be to go work in the bike. [00:09:48] Dave Mable: the bike. Oh, cool. Wow. That's pretty intentional. Did you end up getting the degree? [00:09:55] Craig Dalton: I did, yeah, I finished my degree and I was managing a bike shop in Washington, DC and I said to my son, you know, I was also bike racing mountain bikes at that time and being fairly competitive at the expert level in the mid-Atlantic region. And I decided, well, if I, if I'm just managing a bike shop, I can do that anywhere. Why don't I move to Colorado? And at the same time, I was applying to bike companies. Via, gosh, snail mail probably at that [00:10:21] Dave Mable: Right, right. Licking a stamp. [00:10:23] Craig Dalton: Yeah. And, uh, I remember, I, I had got some interest from Dean Titanium and Yeti. They both had potential positions available and I said, that's enough. And I packed up all my stuff, moved to Colorado, went down to interview at Yeti. That didn't work out. Moved to Boulder, got a job in a bike shop, connected with the team at Dean and they, they brought me in for an interview about a month after I. And that led to me becoming National Sales Manager of Dean Titanium. [00:10:54] Dave Mable: Wow. Cool. [00:10:56] Craig Dalton: That title would imply some lofty position and experience, but at that time it was, uh, that meant I answered the phone and tried to convince bike shops and customers to buy bikes. [00:11:09] Dave Mable: Fair enough. Fair enough. So what bike shop in Boulder in what year? [00:11:14] Craig Dalton: I worked for psychologic. [00:11:16] Dave Mable: Okay. [00:11:17] Craig Dalton: And that would've been, uh, 1993. [00:11:22] Dave Mable: huh? Okay, [00:11:22] Craig Dalton: And for, yeah, it was a pretty brief stint actually at the, at the shop before I ended up moving over to Dean. [00:11:27] Dave Mable: actually. Yeah. I had a little history with bike shops in Boulder. A friend of mine was part of the, uh, Morgo Bismarck crew and uh, and then ended up that closed and there was another cycle works, or I don't know. Anyway. [00:11:46] Craig Dalton: so many great bike shops there in Boulder. [00:11:48] Dave Mable: So many great bike shops there in Boulder and so much great riding there in Boulder. I spent a summer in Boulder and, oh, I mean, we still love to go back with our road bikes, believe it or not, and uh, and do some of those road roads either up into the mountains or out into the planes. Like some of those rides out towards Nawat and Longmont and, I don't know, just go east. Were awesome. [00:12:14] Craig Dalton: yeah, yeah, for sure. [00:12:16] Dave Mable: So how long were you at Dean? [00:12:18] Craig Dalton: I was at Dean for about a year and a half, and then I, I took a break and was focusing a little bit more on, on racing, which I was still doing. Turns out working for a small bike company doesn't actually give you a lot of time to ride and train on your bike, so I took a break and, you know, got some menial job and, and raced. And then I got an opportunity to move out to California to race for a team that was sponsored by Voodoo Bicycles. And Will Smith and I had a, had made a friend who was out in Palo Alto and got me a place to live out here, so I moved out to race for that team and I was able to get a job with a bicycle computer and accessory manufacturing company called aat. [00:13:01] Dave Mable: Aset. Awesome. I, I should have gotten 'em, but I've, I probably have three old AEC computers in my garage in some old box somewhere. [00:13:12] Craig Dalton: I would love to see them. [00:13:14] Dave Mable: Uh, Avice. I'm thinking of the wrong thing. Who made the Fat Boy? Was that Avice? Did they make [00:13:22] Craig Dalton: that wasn't. They did, yeah. They did have a very popular slick tire. Their computers were, um, had numbers associated with 'em. So Theat 20, [00:13:33] Dave Mable: Yeah. [00:13:34] Craig Dalton: 30, and the AAT 45. And then one of the big innovations that happened while I was there was the aviset vertex. And the vertex was the first. Watch, digital watch that could track elevation, gain and loss. [00:13:49] Dave Mable: I remember that. [00:13:51] Craig Dalton: And it was really, I mean, the older listeners will understand this moment. At that time when you were talking to your buddies about a mountain bike ride and the only piece of data you had was mileage. It was really difficult to compare one ride to another, right? So you could say, I rode 10 miles, but if you did 10 miles and 5,000 feet of climbing, that's a lot different experience than 10 miles and a thousand feet of climbing. So the, the v the vertex became this, this great unlock that we all take for granted today. Like when you go to a course profile for an event, they're always talking about mileage and, and elevation gain that you're gonna experience. But prior to that point, that just wasn't available as a data set. The average consumer. [00:14:33] Dave Mable: Yeah, it was a big deal, wasn't it? Uh, barometric, fresher based. [00:14:37] Craig Dalton: That's exactly it. Yep, [00:14:39] Dave Mable: Yeah, that's pretty interesting and pretty kind of vague. I mean, it's certainly not an exact science, [00:14:47] Craig Dalton: yep. Yeah. And it drifted, right? The barometric pressure would drift and there have to reset your elevation to a known elevation in order to get it to. [00:14:56] Dave Mable: yep. I, I remember those days. I never had one, but I do remember that I did have the ACET 20, ACET 30, whatever they got up to. [00:15:05] Craig Dalton: I think there was definitely a 40 and, and I can't remember if there was a 45, there was one that actually had that Vertex technology into it. Um, that might have been theat 50. [00:15:16] Dave Mable: yeah. [00:15:17] Craig Dalton: But my experience there was gr, my experience there was great. I, I ended up, um, uh, going to work on the national mountain bike circuit. So I would go to all the events and kind of represent AED and have an opportunity to do a little riding myself. I was able to go over to the tour of France once and represent aed. At that time. I mean, the, the thing that, that always, I always come back to with Aset, they used to have these bi, these ads in the bicycle magazines where they would show the front of the, the professional peloton, and every one of those riders had an aviset computer on their bike. And my favorite tagline was, what 90% of the workforce brings to work? [00:15:57] Dave Mable: That's awesome. I can picture that ad. [00:15:59] Craig Dalton: yeah. I was so sold. So I was one of those guys who went over and made sure everybody was dialed when, when onsite changed from their traditional yellow to their Tor De France pink. We gave them all custom pink computers. [00:16:13] Dave Mable: Nice. Nice. That's awesome. What a fun experience. What a great, great, uh, if you're a cycling enthusiast, what a great gig. [00:16:24] Craig Dalton: Yeah, I think, I mean, the bike industry as an as as you know, like, it, it, it has its ups and downs. I do think, you know, as a young person in their twenties, it's a phenomenal place to work. It's just you have to start questioning your career path later in life. Like, where am I? Where am I gonna get to? Obviously the bike industry is fairly small. There's some exceptions, but you know, a lot of these businesses, unless you're the owner, it's kind of hard to really move up the food. [00:16:51] Dave Mable: Yep. And, uh, time is, uh, like if you want to have a family, it's, it's hard to be. At the tour of France for a month every year. And then the tour of Spain, and then the tour of California, and then the et cetera. Et And then you go to Interbike and then you go to the Outdoor Retailer show and you, you, you can be home, gone from home a lot, lot, lot. So it is a lifestyle for sure, but, uh, [00:17:18] Craig Dalton: to that, To that exact end, I, I ended up accepting a position with one of a's competitors, Veta and I moved over to Switzerland to be European. I forget, I was European sales and marketing manager. And effectively they, they, they had a person in the position who was um, usurping too much power. As according to the US bosses, and they wanted someone young who they could control, who was willing to live in Europe, travel around country to country and represent the company. And I was like, that's me. I raised my hand. I'll go. I had a great, I mean I had a great time. The, the company was, was in the course of my brief tenure over there, which was only about six months. The company was bought by a private equity firm and I had some issues getting paid, but I don't. I don't, uh, you know, I had a great experience for six months over in Europe living on someone else's dime. Again, just talking about bikes with people. But I will say after that experience, I was like, I need to take a professional break from the biking industry and go find something else to do. I'll still love riding my bike. In fact, I may even like it more if I don't have to talk about it, you know, 50 hours. [00:18:35] Dave Mable: There's true truth to that statement for sure. Uh, so what'd you end up doing? I mean, that's still a while ago. [00:18:42] Craig Dalton: yeah. Yeah, so I mean, I guess the sort of abbreviated version is, um, moved back to California, ended up going to business school and St studying technology management. Did a series of work for a series of small companies in the mobile. And then, um, in 2010, I founded a company that made iPad and iPhone accessories, a company called Dodo Case. And, and it ended up taking off, I won't belabor this since this isn't an entrepreneurship show, but ended up building a manufacturing facility in San Francisco. Our products were handmade. I a hundred percent referenced back to my early experience at Dean Titanium in terms. How to build a brand, how to build an aura, how to build quality products, how to, how to stand behind those products and really kind of take and accept consumer input as like the guiding principle of where you take the business. It was in the early days of social media being here in the Bay Area. We sort of understood the game that needed to be played at that time, and we amassed a pretty big following because we just had a great compelling story. I mean, who's hand building phone and iPad accessories in the United States? [00:19:58] Dave Mable: iPad. Yeah, nobody, [00:20:02] Craig Dalton: Exactly. So obviously cycling continued to be part of my life, but it was just a, a recreational activity. I wasn't doing much. I don't think I was attending any, I wasn't going down to Sea Otter, like I let most things come and go. Maybe I would pin a number on here and there as I sort of went out to Leadville and did the Leadville 100. I had a brief stint doing Ironman triathlons, but it was all just in the, you know, the pursuit of fun and scratching that endurance athletics itch. [00:20:33] Dave Mable: bag. Do you remember what year you did? Leadville [00:20:37] Craig Dalton: Um, it would've been either 2007 or 2009. [00:20:44] Dave Mable: Hmm, I'm gonna have to look. We were in that era, so we might have lined up together. [00:20:50] Craig Dalton: Amazing. [00:20:51] Dave Mable: you were probably ahead of us, but, uh, nonetheless, I think my first was like oh, three or four. I did it solo and then I told my wife, I was like, Hey, I think this is tandem about, and she believed me actually. She said, if we get a new tandem, I'll do it. I'm like, uh, I, I'm calling the bike shop right now. [00:21:15] Craig Dalton: Oh man, I can't e [00:21:16] Dave Mable: And she said, yes. [00:21:19] Craig Dalton: I can't even, I can't imagine going up Columbine nor down Columbine on a tandem. [00:21:24] Dave Mable: You know, up Columbine was a lot of pushing, as you can well imagine, and down Columbine. Uh, we bought a Ventana full suspension rig with the Maverick Fork. So six inches of travel front and rear, and I needed all six inches. Like you're going down Columbine and there's people coming up on the other side of the trail. And there's a giant rock in front of you. All you can do is hit it, you know? And so I did, but uh, we always made it down. Uh, the only time we crashed was going up the power line and uh, you know, it's just rocky and hard and. I, uh, come around a corner and the front wheel like just gets up on a lip and then hits another rock and just stops all of our momentum. And for some reason we leaned to the right and there was nothing but air below our feet. And so down we went. friend of us was, a friend of ours was with us at that moment, and he looked at us, he's like, you guys good? Yeah, we're all right. He's like, I'm outta here. [00:22:34] Craig Dalton: Goodbye. It's already been long. If you're on your way back up power line, it's already been long enough of a day. You can't, you can't wait for down soldiers at that point. [00:22:42] Dave Mable: No, that's true. That's true. We made it home though. Uh, so you have a lot of mountain biking in your history. Where did Gravel. [00:22:54] Craig Dalton: Yeah, so the story around gravel, I had moved from San Francisco to Mill Valley where I live today, and I was riding into the city, and for those of you who don't know the geography here, There's actually a lot of, um, there's the coastal range of hills that kind of go right from the Golden Gate Bridge into Marin County, so you can actually ride in on the dirt. And so I had this new commute and I'm, I'm gonna mention that this was also when I discovered listening to podcasts. And we'll put a pin in that statement for a minute here, but I was riding into the city and I had an opportunity to ride on the dirt or ride on the trail. And I had had a cyclocross bike back in the day and I. [00:23:34] Dave Mable: in the, like [00:23:35] Craig Dalton: It was, this was would've been around 2015 timeframe just to give a, a, a timestamp there. So I bought a, a niner aluminum gravel bike with a max tire capacity, I think of maybe 33 millimeters. And I started riding that and it had mechanical disc brakes, and I started riding that into the city. And, uh, listening to my podcast and I thought, well, this is sort of an enjoyable hybrid of, you know, it's a drop bar bike, so it's efficient. So when I get on the pavement, I can ride to my office, which was, it was about a, an hour and 15 minute trip. Um, one way, but with probably 60% of that being on pavement. So again, like playing, playing in that mixed terrain angle. But I also started to recognize, One that I was enjoying it, but two, that the bike didn't have the capabilities that I needed. The, the hills were steep, so my mechanical disc brakes were requiring too much hand strength to brake, and I, it felt like a huge shortcoming, only having 33 millimeter tires around here. Disclosure, the gravel riding we have around here is, is rough, and many people would argue that it's mountain biking, but it's my cup of tea. But again, so I, I thought. How was I around the sport of cycling my entire life as we've just discussed? How did I botch this bike purchase and buy something that wasn't suitable? And you know, I was reading about the gravel market. It was obviously early days at that point in terms of like the amount of models that were out there, et cetera. And I just had like, I want to go all in on this. Like this is the type of riding I really like. I. [00:25:17] Dave Mable: I get [00:25:18] Craig Dalton: The best bike that I can afford. I want disc brakes and I want big tire capacity. So after a bunch of research, [00:25:27] Dave Mable: I think that's called a mountain bike. [00:25:31] Craig Dalton: possibly, possibly a bunch of research, I ended up, um, selling a road bike and pushing all in on a, an open up with two wheel sets. So I had a road wheel set and, uh, a gravel wheel set. And I absolutely fell in love with it. [00:25:49] Dave Mable: huh, what was the tire capacity of that? [00:25:51] Craig Dalton: Oh, I could run 40 sevens, six 50 by 47 [00:25:55] Dave Mable: huh. Wow. That's, I mean, that's, that's pretty early. I mean, those are, if you're talking 15, 16, like we're still riding cross bikes on gravel those days. I mean, that's, you go by a cross bike and that's your gravel bike. [00:26:10] Craig Dalton: Un unquestionably that open bike was visionary and ahead of its time. It's it. I would still argue that it's spec still holds up with the sweet spot of gravel cycling today. [00:26:23] Dave Mable: Huh, interesting. [00:26:24] Craig Dalton: Yeah, [00:26:26] Dave Mable: So I feel like you dove in Headfirst podcast and you're going all over the freaking world riding a gravel bike. [00:26:36] Craig Dalton: Yeah, so I, I pushed all in. I realized like one, I had a di, I had a, uh, caliber brake road bike and I was like, this thing's gonna be worthless a few years from now as people go to disc brakes. So I was like, I just need to clear out the garage, take the money I get from that, sell the niner and, and buy this one bike for me. The type of road riding I do, I found that the open totally cap. As a road bike with, you know, 28 sea tires on 700 sea wheel sets. And then as I said, with those six 50 B 47 s, incredible bike for everything we have in front of us here on Mount Tam. At around the same time. Now this is going to 2017, we ended up selling Doto case. The business I had. And I had mentioned as a little something, we put a pin in that I had been listening to a bunch of podcasts. Doto case was a manufacturing business. It was also an e-commerce business and a social media business. So I was always in front of a computer, you know, building websites con, you know, trying to convert E-commerce customers to customers. And I said to myself, I need to do something totally different for a break. And selling the company gave me, I don't have to get a job tomorrow. Money. It did not give me, I don't have to get a job ever money, but you know, it gave me a little bit of a window to just kind of explore my own creativity. So I said I'm enjoying podcasts. I'm flabbergasted that I managed to screw up this gravel bike purchase. There's so much going on in gravel. I get so many questions about how to spec a bike. I said, why don't I, you know, I took, I took a podcasting course and I began the Gravel Ride podcast in 2018. With this simple vision of, I was gonna interview people, product designers, and event organizers. [00:28:25] Dave Mable: which I feel like you've stuck to for on five years now. [00:28:31] Craig Dalton: Yeah. It's been pretty much the journey and I still, I mean I, you know, as you and I both as podcasters, there's days where you're like, can I keep up the energy and enthusiasm to do. Obviously being conversational podcasts like we both host, it's important that you're engaged and excited to talk to your guest. And I still am. I mean, I, I, I do think, you know in, as, as we hit 2023, some of the, the massive innovation in the, the bicycle design maybe is behind us for gravel. There was a long journey of many years. For designers to figuring out like, well, how do we get the right tire capacity? How do we get the right geometry? And I don't think the, the, there's not one single right answer to that. I think what has emerged is you've got this great category that as writers explore their own interests as they reconcile their own terrain, there's, there's the right bike for. And I'm always the first to say the bike setup I have here is not the bike set up for Kansas, for example. Like, it's just, it would, it would be way overkill. Um, and there's, there's nothing wrong with what I've set up my bike as, and there's nothing wrong with how you've set up your bike. [00:29:52] Dave Mable: with Yeah. Well, you would totally make fun of me. I'm still on a, uh, Uh, this is kind of interesting, a trek Crockett, the pink one, and, uh, flat bar, which is interesting. And it is signed by both Gary Fisher and Katie Compton. Which, I don't know, maybe that went down in value a couple years ago, but I feel like it still has value. I, I'm a Katie Compton fan, but uh, it was kind of funny cuz they were, it was at the TRX CX Cup and truth be told, I wanted spend nest to, uh, uh, to sign it. And every time as a journalist, every time he was available, I was working and. I wasn't working. He was working, coaching, doing whatever. So, uh, I walked past the Katy Compton compound and uh, I was like, Hey, you should sign my bike. She did. Gary Fisher walks by at that moment. He's like, well, how come she gets to sign it? I'm like, dude, here's a pen right here. And then they argue about who had more input into its design, which I just stood back, listened and. But, uh, you know, it's a pretty old sc I mean, it's a cross bike. It's a high, it's a high performance cross bike, and it is a bit sketchy on loose gravel, but on the, when the gravel is concrete, it is awesome. It flies. I have 33 millimeter tires on it, which people are like, I didn't know they still made those. Oh God, I saved them. But, uh, You know, looking at the, the well, 40 sevens. Holy moly, those are big. Uh, I could envision a pair of forties I could envision, um, you know, the, the benefit of a longer bike. Talking to a guy about, um, fat biking recently, he builds his own bike. You'll want to tune in, um, to Steve McGuire and, and hear how he has come up with his fat bike design. Um, Is long, like, really long chain stays because it acts like a keel in the loose gravel. And I'm like, oh, that, I mean, that really makes sense. So there is kind of something for everyone. I, I also have to say, like, I talked to a dude, um, the podcast I dropped today. The guy is, uh, the reason he loves gravel is nobody cares what you're. Nobody cares what you're wearing. Nobody cares how fast you are. They don't care what color your skin is. They don't care how you talk. Like it's just a gravel ride. [00:32:38] Craig Dalton: Yeah. [00:32:38] Dave Mable: uh, and he really appreciates that. So, boy, that was a rant, wasn't it? [00:32:43] Craig Dalton: a little bit, but we learned a lot about your bike. [00:32:48] Dave Mable: Like I said, there's little Easter eggs we can throw out in these podcasts, right? [00:32:52] Craig Dalton: Yeah. Yeah, for sure. I think that the, the sport of gravel's in an interesting place right now, um, just in terms of like the, for lack of a better term, the professionalization of the front end of the pack and that that's impact on the rest of the field. I mean, obviously like we talk about the spirit of gravel and the type of experience that anybody who's willing to sign up for one of these. Should have, like, we're generally, we're not at the front. We're really just just there for the experience, but there is this ongoing kind of evolution of what the front end of the pack looks like and act, you know, the requirements for safety and, um, competitiveness that need to be figured out. [00:33:34] Dave Mable: signal out [00:33:35] Craig Dalton: I'm. I'm, uh, sort of optimistic. There's a lot of experimentation going on this year. You know, Unbound just announced that they're gonna start the professional men by themselves, and then the professional women two minutes after that, and then the rest of the field, uh, eight minutes after that, which I think is interesting. I, I do think, you know, in talking to female athletes, it's, it's always been this curious race dynamic of clearly you're working with. [00:34:03] Dave Mable: men, [00:34:04] Craig Dalton: And other women throughout the day, like anybody would, right? No one wants to ride by themselves, but so much of that can come into play with who takes the win, right? If you, you could, you know, a strong woman can go off the front and someone drafting men could bridge that gap putting in, you know, 20% less effort. And that could be the difference between winning and losing and. I, I have no idea what the right answer is, but I, I do like this idea that they're gonna have some time to themselves to kind of strategically do one thing or the other, [00:34:40] Dave Mable: And [00:34:41] Craig Dalton: knows what those things will be. [00:34:42] Dave Mable: right? And at least have the opportunity to see where people are relative to themselves. Like, oh, there's five women ahead of me and there's 25 behind me. And then the men come and you get mixed in there. You still know like, okay, there's still five women ahead of me and 25 behind me, and so I'm in good shape. As opposed to just not having any idea where the rest of the women are. Cuz you lose them in the, the me. [00:35:09] Craig Dalton: exactly. So I know the, the Shasta Gravel hugger, which I just did an uh, episode with him a few weeks back. Uh, Ben, he's trying a few things. That'll be interesting to see. We'll see the results of that in, in March. Um, yeah, I just think it's gonna be an interesting year for. [00:35:23] Dave Mable: for sure. It, it is going to be an interesting year and it was an interesting year, especially with the world UCI, world Championships and that was definitely an interest. I wouldn't call that US style gravel, uh, women raced on a completely different day than the men. [00:35:44] Craig Dalton: Yeah. Not at, yeah, totally Not at all. US style gravel. In fact, I, I just had, um, the gentleman on, I haven't released the podcast yet, who's got, who's running the UCI world's qualifier out of Fayetteville for the second year in a row. Um, the name of the event is escaping me. It'll come to me in a minute, I'm sure. But it was interesting talking to him both on the podcast and offline. You know, the, the expectation, I guess, at the USA cycling level for a long period of time was that this first inaugural, um, uci, uh, you know, world Championships was going to be held in the US and I think they just, UCI just wasn't communicating really well with USA cycling. And ultimately it wasn't until, like the very sort of last quarter of the year that they really figured out and leaned in. Hey, if we're gonna pull this off, it needs to be in Italy. It needs to be somewhere, somewhere where they've run events and it's close to home and they can kind of, they, I think they just felt like that was the only way that they could execute. [00:36:49] Dave Mable: was, huh. Interesting. Um, yeah. U S USA cycling, I feel like instead of, it was just interesting who showed up, how they showed up. And then how the race went. And I feel like it was a sep kind of day versus a, or Keegan Swenson for sure. I mean, he probably could have, [00:37:11] Craig Dalton: Yeah, [00:37:11] Dave Mable: uh, but, um, but it was such a road race. It was like Perry Rube with gravel sections. [00:37:18] Craig Dalton: yeah, yeah. And, and obviously like shorter than we're accustomed to. I'm not necessarily opposed to like that shorter length because I do think. An argument to be said, to say, you know, it's hard to be racing after 200 miles, whereas everybody's racing hardcore after a hundred. Um, I don't know what the right answer is, but I'm, I'm like, my gut tells me like those ultra distance ones are like their own special thing. Um, while I, I just pulled it up. So it's the Highland Gravel Classic in Fayetteville, put on by Bruce Dunn at All Sports Productions. He's got the, the UCI qualifier for this. Um, in Fayetteville again. And I think the interesting thing is, um, you know, who's gonna show up? Like what is the process he and I were talking about, you know, as an age grouper, I could go to Fayetteville and if I'm in the top 25% of my category, I could go compete in the world Championships doesn't mean anything sort of, of my relative ability here in the United States across, you know, any of these big races we have here. But I have to say that that's, that's a compelling story. Like I, I would go to, I would go to Italy and represent the United States. I'm, look, I'm a tourist cyclist, but to like have that honor of like, in the 50 plus category to go over there, I would, I wouldn't, you know, snub my nose at it. [00:38:41] Dave Mable: it? Yeah, for sure. I'd, I'd, I'd jump at that chance. I've got a lot of work to do to even hope for top 25% of our group [00:38:49] Craig Dalton: You, you and me both. [00:38:51] Dave Mable: but, uh, but nonetheless, you're right. It, it would be super cool. I, I feel like there's room for all of it. You know, if you, I feel like gravel cycling. An analogy is marathon or just running road [00:39:06] Craig Dalton: Yep. [00:39:07] Dave Mable: And, uh, anybody can sign up. You can do 5k, you can do the local 5K in your neighborhood and get a t-shirt. Or you can do like the world's largest 5K in, I don't know, Boulder, Colorado. That'd be a 10 K. But, um, same with marathons and uh, you know, Chicago Marathon. 30,000 people, the front line's up at the front and the mid packers line up at their pace and then they go run it. And I feel like gravel's pretty similar. [00:39:40] Craig Dalton: I do too. I think, I mean, I think that the moment in time to build a big race, like a thousand plus person race, it's difficult to find a spot on the calendar where that'll work. [00:39:52] Dave Mable: mm-hmm. [00:39:53] Craig Dalton: Um, today I do think there are, there are always gonna be geographic opportunities, right? Like if there's not a lot of racing in upstate New York, there's an opportunity for someone to create a great race in upstate new. It's probably also important that the economics match up, right? So if, if you've got a, if you're gonna make, if a 200 person race is gonna be the size of your race, just understand that going in and don't overinvest, and you know, it's gonna have little, little bit more of a community feel and some of these major events that are spending hundreds of thousands of dollars in their product. [00:40:27] Dave Mable: Yeah, it is kind of amazing having watched this happen. Everything from like the beginning I was in Trans Iowa, number two and uh, to full-time staff, full-time year round staff, multiple full-time year round staff running these gravel events. That's kind of crazy actually. Um, We can dissect the world of gravel forever. But, uh, I wanna know more about your podcast. Um, you've got a co-host with Randall, and, uh, I'm curious how that works. Uh, how'd you find him? And, uh, how do you guys, how's it work between the two of you? [00:41:08] Craig Dalton: Yeah, that's a good question. So Randall and I got connected. Randall Jacobs is the founder of Thesis Spike and more recently Logos components, which making, uh, some great carbon wheels. He and I connected because he started that business in San Francisco. He was offering people demo rides of the bikes, and, uh, Randall was an ex specialized employee, helped design the original diverge. I got to know him and appreciate his, his personality, his technical acumen. Um, ultimately ended up buying a thesis bike and riding one. So I transitioned from the open to the thesis. The thesis is a fraction of the price of the open. [00:41:48] Dave Mable: Yeah. [00:41:49] Craig Dalton: Incredibly capable. In fact, for anybody on video, it's the, the pink bike right behind me is my thesis. Bicycle, [00:41:56] Dave Mable: I love that pink bike. [00:41:59] Craig Dalton: but very much like the open. Anyway, so, um, he and I just became friends and became people. We, we rode together. We, we saw many elements of the, the, the industry and the world. Similarly, I also recognize that Randall became my go-to guy for technical question. [00:42:15] Dave Mable: guys [00:42:16] Craig Dalton: And it started out, um, first did an episode about thesis bikes and got to know him a little bit, and then I invited him to do a gravel bike 1 0 1 episode. So in kind of quizzing the community, what they were looking for, I realized, you know, a lot of time the starting point of our discussions on the podcast are a little bit more. I'll make the point that I absolutely endeavor to start at the beginning and try not to make too many assumptions, and I'm not trying to be a tech podcast at all. Um, but I brought Randall on and I was able to, he and I were able to have a discussion of, what do you look for when you buy a bike? Let's break it down. Let's help the listener understand at the time in which we recorded the first one, what should you be thinking? [00:43:03] Dave Mable: about? [00:43:04] Craig Dalton: We did the same thing a year later because I felt like the industry kept changing and it was just this great thing to have in the podcast feed, you know, 2019 Gravel bike 1 0 1 episode. Um, as he and I continued to communicate, it became clear, like there were probably some themes, some discussions, et cetera, with people in the industry that he was going to be a. Person to interview them with. So, Randall's episodes tend to either be more highly technical than mine. So for example, he did a great episode with Matt from Enduro Bend, uh, Barings. Where, where they really kind of dug into ceramic and stainless steel bearings and the viscosities of oil and stuff. That's kind of, you know, I can sort of, I'm smart enough to be, you know, it sounds somewhat intelligent about, but I definitely don't know everything those, those guys and girls know. So I said I'm loose on that. And then the other big thing he's super keen on is just community and the community of cycling and the, uh, frankly, the mental health value of cycling as an activity. Uh, and cycling the cycling community as something that, you know, we benefit from not only physiologically as athletes, but. Emotionally in that it, it, it does become this, this release for us when we get out there. And it is one of the things that's always attracted me about riding Off Road is that, you know, you ride a technical section and you just stop and you wait for the next guy or girl to come through and High five 'em, whether they crash or clean it, it's just, it's the best feeling in the world. [00:44:48] Dave Mable: No doubt, no doubt. I it really is. You mentioned community and you started a thing called the ridership. Uh, tell our listeners what it is and what's, why'd you start it? What, [00:45:03] Craig Dalton: Yeah, the the rider, the ridership, a free global cycling community. It has a sort of orientation towards gravel and adventure cyclists, but, Everybody's welcome. It serves two purposes. One, you know, I, I definitely wanted to have a, a easier back channel to me as a podcast host. I wanted people to be able to chat with me directly and, uh, but I also realized like I'm, I'm, I'm potentially a authority in the world of gravel cycling, but I'm not the a. And to my earlier comments about, you know, my technical shortcomings, I realized that, you know, I had this amazing community of listeners that are very capable of interacting with ano one another and they have hundreds of different experiences than my own, or, or Randall's, for that matter. So we're basically built, uh, a community on Slack, and that may not be, Going forward platform, but Slack, for those who don't know, it's just a, a program or an application you can get on your computer or phone and we can sort of segment the conversations into what are called channels. So we have a channel on tires, we have a channels on nutrition, and we have also have regional channels. And the vision was, you know, as gravel cyclists, when you're a road cyclist, it, it, to me, it seemed easy to find. Like I could go and there wasn't a lot of questions. Like as long as I knew the mileage and maybe the elevation gainer loss, like I kind of knew what I was gonna be pedalling on. But gravel, I feel, I felt like you, you missed the real gems. Like it's easy for me to tell you to go up old railroad grade and come down here on Mount Tam, but I've got 20 different, you know, little paths that I can take you on that are gonna create those high five. [00:46:53] Dave Mable: s [00:46:53] Craig Dalton: And we all do. And I wanted, so if I go to Iowa, I want someone in Iowa to tell me where I should go gravel ride, and I wanna ask questions of them. If I go to Europe, I wanna ask questions of someone who lives in the country that I'm visiting. So we started out with that basic premise that everybody's welcome. We've created this open platform that's free to use. Its devoid of any advertis. We, you know, I originally had like a Facebook group for the podcast, and it's like, I don't want to bring you into Facebook to have other ads shoved in your face. I want you to get out on your damn bike. So we wanted something that was like, come talk about bikes to your heart, heart's content, then put it away. We're not looking to be part of the attention economy. I'm not. Monetize your attention. We're just trying to create this community where we can share, share, and exchange value. [00:47:50] Dave Mable: can. Is it working? [00:47:52] Craig Dalton: Yeah, it is, you know, we've got a, a pretty passionate group in there. There's probably, I haven't checked lately, but probably around 2000 people that participate in the forum. The channel, you know, every day you go in, the channels are lighting up from, you know, people. Having a mechanical question that they're getting someone more technical to answer, or we tend to get a, a bunch of like event organizers who get in the mix there saying, Hey, you know, Shasta gravel huggers coming up. If you have any questions, I'm Ben, I'm the promoter. Just, you know, I'm happy I'm here to answer things like that. And then, you know, a lot of direct messaging, people sell stuff there to, you know, when they're getting rid of a bike or a wheel set or what have you. So yeah. Yeah, I would say it's working. It's not my day job. So, you know, we've, I believe we've created a thoughtful structure. We don't, we haven't had any issues that we've needed to police. Everybody's self-selecting as someone who's just there for information and the enjoyment of the sport. [00:48:51] Dave Mable: there. One of the, there are no rules in gravel, but one of the rules is don't be a dick. So maybe you have people who abide by the rules and are not dicks. [00:49:04] Craig Dalton: That. That's pretty much it, and for anybody who's listening, it's just go to the the www.theridership.com and you'll get a free invite to join. [00:49:13] Dave Mable: Perfect. I love it. I love it. So I want to ask a couple of podcast questions. Who is the guest that you were most surprised? Said yes. [00:49:29] Craig Dalton: Uh, I'll answer this in two ways. I think Rebecca Rush was that guest and the, the second part of that is she could not be a nicer person. [00:49:39] Dave Mable: correct. That is a true statement. [00:49:43] Craig Dalton: Unbelievably engaging, inquisitive, generous with her time like. That's the one I point to that I just, one super stoked that she came on and two super stoked to see that she is every, she shows up in a podcast interview as much as she does on her social media. [00:50:02] Dave Mable: on. Yeah. That's cool. That's kind of fun. What was a surprising moment for you with a guest? [00:50:10] Craig Dalton: Gosh. I mean, I mean there's, there's sort of tricky moments, I think, in any podcast interview sometimes, you know, I don't, I don't do a lot of, um, like pre-show interviewing because it's conversational. Like I just generally want it to happen. I've had a few guests who weren't as. Verbose as I would like them to be. [00:50:35] Dave Mable: or you have to like pull those words out of their mouth. [00:50:40] Craig Dalton: Exactly. I mean, we're obviously an audio medium and, uh, you know, we need people to talk and we need people to tell stories. And, you know, I, I wouldn't invite someone on who I didn't think had an amazing story. I've just had a, a few odd occasions where, you know, they weren't good at telling their own. [00:50:57] Dave Mable: occasions. Yeah. Yeah. I, I can relate to that. And only 50 some in, but, uh, yeah, you, you are right about that. Where, what's your vision? Where do you want it to go? [00:51:11] Craig Dalton: Yeah. You know, I think, as I mentioned earlier, like I, I still am excited to pull the mic in front of me and have these conversations. Um, if I wasn't, I wouldn't keep doing. [00:51:23] Dave Mable: a, [00:51:23] Craig Dalton: scratches an itch for me. As we said earlier, like I've been around bikes and bike racing my entire life, and I do enjoy. Having a foothold in this world and the Gravel Ride Podcast has provided me, you know, opportunity to build an audience and build a community and build relationships within the bicycle industry. I'm fortunate enough that I've got a handful of sponsors that'll come in and help me pay for some of the overhead of the podcast, and on a rare occasion, you know, give me an opportunity. Go to an event or attend something that otherwise might be difficult to get into. And that, you know, that, that to me was the in, in my mind when I started the podcast. That was the reward I was looking for since I'm going to be involved in this sport anyway, having a little perks here and there and, and opportunities because of the, the hours and hours of effort that I put into this podcast seemed like a fair, fair. [00:52:25] Dave Mable: fair, yeah. I actually had somebody ask me today, is this your full-time gig? [00:52:31] Craig Dalton: Yeah. [00:52:32] Dave Mable: So Craig, is this your full-time gig [00:52:34] Craig Dalton: you don't really understand the economics if you're asking that question. [00:52:37] Dave Mable: You're right. No, I did not win the, was it the Powerball $1.1 billion thing? I did not win that. [00:52:46] Craig Dalton: right. Any of you think about it? You mentioned when we were offline about some recent interviews we've been doing with cycling media. Uh, journalists and, you know, with outside laying off a bunch of staff and a bunch of publications, kind of grappling with what the future of media is. You know, I've always felt very blessed in the fact that I, the podcast has never had to provide income for my family. It has never had to put food on the table because that, that's complicated. I mean, the economics don't really work out. For this could not be a full-time position for me. And I am, I'm certainly empathetic to the plight of people who have dedicated their lives to become proper journalists, um, and who are struggling to sort of make ends meet in this current environment. [00:53:38] Dave Mable: Yeah, it's, uh, it's definitely a challenge. I actually was editor of a actual paper magazine that was printed on real life paper and you like, sat on the toilet and read it. Um, [00:53:54] Craig Dalton: Love it. [00:53:56] Dave Mable: And I feel like I am a Cartwright in 1912 when people are st starting to buy the, the Ford model A or whatever, and that I'm seeing the writing on the wall that like, in a few years, there will be no more Cartwrights. [00:54:15] Craig Dalton: Yeah. Yeah, I, I think it's a super difficult transition because, I mean, the obvious answer is like, consumers should pay for the content that they consume, whether it's audio or the written word, but the, frankly, like even if there's a willingness to do that, the mechanisms to do so are still klugy and create, you know, the minor hurdles for people to get over. Right. Do I want to get out my credit card to read a particular article that I, you know, became exposed to? N no. But if it was like embedded into my web pay, like into my web browser, like this micro transaction that could be made simple, like I would, I would do that. So I'm sort of, I'm stuck in that, like there are definitely content channels that I pay for, but there are certainly other bits of content that I enjoy consuming. That I like the mechanisms for paying for them. Just the, the friction's just too much for me to do. So, and you know, you, you as podcasters, we see this all the time, right? We, we occupy this very intimate place with the listener, right? We, we've spending, they spend an hour a week with us. And if you think about like that, that attention that we're, we're fortunate enough to garner from our listeners, that's a massive amount. Attention. People know a a lot about me from the years of podcasting and my myself on the mic. Yet [00:55:46] Dave Mable: Yet [00:55:47] Craig Dalton: it's very difficult for anybody to figure out how to compensate me for their appreciation of my words. [00:55:53] Dave Mable: Right, right. They could buy you a coffee. [00:55:57] Craig Dalton: Yeah, indeed. Yes. That's a little, I appreciate the plug, Dave. I mean, I have, I've always had this sort. Super modest, buy me a coffee account, buy me a coffee.com/the gravel ride. And I mean, I'm always like super appreciative if someone takes a moment and does that cuz it's not, it's not first and foremost, it's sort of like something I do mention, but I, I don't push it and I don't have a, like a, a really elaborate Patreon program that allows you to get bonus episodes. And if I had more time, I would love to do that. Cause I, I. A hundred percent like to provide more value for those people who, who are supporting me. [00:56:35] Dave Mable: yeah, I send, uh, my supporters as sticker. So it's, I mean, it's something, but you're right, it's, it's, it's a treat to get an email that says, uh, Hey, somebody bought you a coffee. Like, ah, that's super nice because it's, I mean, they do have to log on and they do have to like, get out their credit card and punch a bunch of things on their computer and push send and, and, uh, it's time outta their day to show their appreciation for what, what you're doing and, and what you're bringing them. And you're right. Uh, an hour a week and we're like, Like drilled into people's heads through their ears. Like that's, [00:57:14] Craig Dalton: Yeah. [00:57:14] Dave Mable: that's, uh, that's privileged space and time, isn't it? [00:57:21] Craig Dalton: Yeah, for sure. And I will say like, I think just to give the listeners some perspective, I think for every hour we publish probably is three hours of combined effort to kind of get to that hour. That's, that's sort of my, like back of the envelope math around like the effort it takes to kind of produce the podcast. [00:57:39] Dave Mable: Yeah, I feel like you're more efficient than me. [00:57:45] Craig Dalton: I mean either that Dave or my editing is, is really low pro. [00:57:49] Dave Mable: Oh, I don't know. You should listen to the podcast I dropped today. There was a moment where I just drew a blank in this conversation and I said to the guy, I was like, you ever like just have a blank moment and you can't come up with whatever you're gonna say? And he's like, yeah. And I was like, yeah, it sucks cuz I did not want to edit this and I'm gonna have to. And then as I was listening to it, as I was editing, I'm leaving that in there. Like, that's raw me. I'm leaving that in there. So I [00:58:17] Craig Dalton: Yeah. I do have to say Dave, like I, I, I had that issue early on in the podcast where I felt like I wasn't eloquent enough and I wanted to go in and edit everything out. And, you know, eventually I came to the conclusion like, the, the effort is not worth the. Meaning like people came for this kind of raw conversation and the fact that I may have stumbled over my words, et cetera, like that's just part of the conversation and yeah, just gotta go with it. [00:58:48] Dave Mable: Yeah. And it's, it's a, okay, uh, Don, uh, Dan Patrick says, um, quite a bit, [00:58:54] Craig Dalton: Yeah. [00:58:55] Dave Mable: you know what I mean? [00:58:57] Craig Dalton: exactly. [00:58:58] Dave Mable: Well listen, we've been, uh, just about an hour. I really have enjoyed getting to know you face to face here. I'd love to meet you on the bike sometime, whether I make it to Cal, California, whether you make it to Iowa or we meet somewhere in between. Uh, do you have any big rides planned this year? [00:59:18] Craig Dalton: I'm still like, I'm still thinking about my schedule and I probably spend too much time thinking about that. This is the off that one of those positive offshoots of like, I feel like I have the opportunity. If I, if I'm, if I can afford it and get the time off from the family and work, like, there's a ton of things that I can do. Um, and I, I need to get my head around here in January, like, what are the things I really wanna advocate for myself? There's a few races that I'm super keen to do. One being Rebecca's private Idaho. The second being, uh, the Oregon Trail gravel grinder. The weeklong stage. Both, you know, super great reputations. I love the idea of multiple day events because I feel like when you travel to go do one of these events, um, [01:00:10] Dave Mable: events, [01:00:11] Craig Dalton: you're taking up the time anyway, so you might as well ride and enjoy that area for multiple days versus popping in, being super anxious about a race and then just doing that race. So I'm really trying to think about that. I had the great fortune of going to Jer with track travel in November, and that was fantastic. So I'm super bullish on like just the general idea of gravel travel. So, Long answer to your question, definitely you'll see me at at at a handful of events this year, and definitely like I hope to do at least one cycling vacation type trip. [01:00:46] Dave Mable: Ah, very. Very cool. Well, you're, you're welcome to come out and put your 28 millimeter road tires on and do rag Bry with us. It's a fifth 50th anniversary of Rag Bry and I'm an old hat at Rag Bry, so if you want to come out and spend a week riding on the road and eating pie drinking beer, that's about it. That's about what we do. Ride our bikes. Eat pine, drink beer. Uh, you're always [01:01:13] Craig Dalton: uh, I appreciate that, Dave. I've had a couple Iowans on the podcast talking about various events there, and gosh, we, there's so many places to go. I would love to end up in Iowa, one of these years. [01:01:24] Dave Mable: Yeah. Well, you, you've got a, a friendly face here and you got my number, so look me up. Yep. [01:01:30] Craig Dalton: Right on. [01:01:31] Dave Mable: All right. Well thanks tons and, uh, good luck with the pod. Say hey to Randall. Tell 'em I enjoy listening to, uh, his conversations as well as yours and keep up the good work. [01:01:41] Craig Dalton: Yeah, I definitely will, and it was a pleasure being on the show, Dave. I appreciate what you're doing. [01:01:45] Dave Mable: I, uh, I appreciate that you're, uh, a good, um, role model for me. [01:01:49] Craig Dalton: Chairs. So that's going to do it for this week's conversation. Big, thanks to Dave Mabel for having me on bike. Talk with Dave. I hope you as a loyal listener, enjoyed getting to know me a little bit better. If you have any questions about the things that I've done or want to get connected with me. I encourage you to join the ridership. That's simply www.theridership.com. That's a free global cycling community. We created to connect gravel and adventure, cyclists. From all around the world. So I think we'll leave it at that this week. And as always until next time. Here's to finding some dirt onto your wheels.  

When I started this little weekly audio adventure - one of the things that I was excited about was sharing some old stuff that lives on my hard drive - I've been covering the U.S. Cyclocross World Cup races since 2017 and I've got some old interviews and such just collecting dust - and I was excited to bring them out and give them new life - I've already shared a few, like my 2017 interview with Katie Compton and my 2021 discussions with Gage Hecht, Lance Haidet and Becca Farringer. That interview was actually Courtenay McFadden - which brings me to another point - I always wanted to be open to have guest hosts, like Courtenay - and Lisa Carponelli who interviewed Heather Paskovich after her win in the Race Across the West! 

As you may have figured out by now - for this episode, I'm sharing an old interview from 2017, when Zach Schuster and I interviewed Sven Nys at the Trek CX Cup from deep inside the Trek factory in the bike pit, staging, prep area of the Trek Cyclocross team - guys like Lars Vanderhar, Quintin Hermans and Toon Aerts were hanging out, fussing with bikes and stuff - and while I filmed it, Schuster asked Sven questions he'd gathered from social media. Zach currently works with CXHairs and publishes the CXHairs Bulletin - I highly recommend subscribing to the bulletin. He is also on Cyclocross Radio with Bill Sheiken - a great podcast about all things cross! 

As a special treat: Name That Wisconsin Town, another idea to come from the mind of Zach. He and I wrote down the names of several Wisconsin towns - and took them around to some of the visiting European racers - We struck gold with our first participant - Loes Sels - a Belgian cyclist who was game for fun - she enjoyed it so much, that after we went through the list of towns, she dragged me over to then World Champion Sonna Cant, who had so much fun with it she hauled me over to Mathiew van der Poel - who willingly played along! We also found Eva Lechner from Italy, Caroline Mani and Steve and Lucie Chainel from France, and Ellen Van Loy from Belgium - and of course, we had to get the correct pronunciations from Wisconsin native and world cup podium winner Katie Keough! At the end we threw in the twist of making Katie say the name of one of the world cup stops in France! Thanks for listening to Bike Talk with Dave! I hope you had fun with this throwback episode! If you'd like to support the show, you can do so by rating, reviewing and sharing! If you'd like to support the show financially, and help it improve, you can go to BuyMeACoffee.com and throw some loving my way - I'll use it to make the podcast better AND I'll send you a Bike Talk sticker! https://www.buymeacoffee.com/dmable122QI want to thank BikeIowa.com for serving as the online host for Bike Talk with Dave. Bike Iowa is your online destination for hundreds of trails, events and news on everything cycling in and around Iowa. Also, as a subscriber to the Bike Talk with Dave podcast, you're welcome to a free three-month subscription to the Adventure Plus streaming platform! Just click the link below and get registered for the 600+ films, with 10 new films a week being added! https://adventureplus.com/orders/complete_order?o=76196

I reached out to Katie Compton to see how she's doing in her post-cycling life, what it's like to transition out of something you've done your entire life, and find out what she's up to. now. I also wanted to talk about her experiences with WADA (the World Anti Doping Agency) and USADA (the US Anti Doping Agency). From what I'd read and heard about her, and other athlete's experiences, it's a process slanted away from the rights of athletes and to the governing bodies. Did we solve the world's problems? Is cycling now a clean sport? Was Katie treated fairly? This conversation will likely leave us all with more questions - but it's a discussion.Thanks for listening to Bike Talk with Dave! I'd welcome you to subscribe, rate and review - it helps others find the show when you do that! If you'd like to support the show, I'd love it! You can go to BuyMeACoffee.com and throw some loving my way - I'll use it to make the podcast better! https://www.buymeacoffee.com/dmable122QBike Talk with Dave is a production of Summit Media Films, an award-winning indy film company that is not afraid of snow. Check out the films on the Adventure Plus streaming app or at expandyourpossible.com: 1000 Miles to Nome, Down the Kuskokwim and Reach for the Stars. Look for @summitmediafilms on instagram.

What is going on guys, welcome back to another episode of Coffee and Van Chat, a part of the Out of Bounds Network. This week we chatted with cyclocross legend Katie Compton about her recent... The post Coffee & Van Chats – E74 – Katie Compton: Her Story appeared first on Out of Bounds Podcast.

What is going on guys welcome back to another episode of Coffee and Van Chat, a part of the Out of Bounds Network. This week we chatted to cyclocross legend Katie Compton about her recent positive doping test and she gets a chance to tell her truth. We chatted about her Mental health during this rough and shocking time. DISCLAIMER: This show talks about mental health, if this is something that triggers you please exit the episode and choose another episode to listen to. Don't forget to leave us a 5 star review...or one star, it's up to you but we love feedback. Follow our host & show: {put in your credentials here} Instagram: @johnccroom Twitter: @coffeevanpod Tiktok: @johncroom Merch - johncroomcycling.com Follow the Out Of Bounds Network: MERCH - outofcollective.com Instagram @outofpodcast Twitter @outofpodcast Tiktok @outofpodcast Facebook @outofpodcast www.outofpodcast.com Sponsors: Colorado Ski Shop - https://www.coloradoskishop.com/ Spot - croom.getspot.com Twisted Spoke CBD - twistedspokeapothecary.com --- Support this podcast: https://anchor.fm/coffeeandvanchats/support

The 2021 Vuelta d'Espana is underway and feelings towards are mixed among the Off The Back staff. Danny gives his report and Matt complains about not having any engaging riders present. Are there any GC superstars left? We also belatedly discuss Katie Compton's doping positive and share our Off The Back perspective on how her ban brings other bans into question. Was Contador actually doping?

Ya se han disputado las nueve primeras etapas de la Vuelta a España 2021 y hemos sacado algunas conclusiones. En la parte central del episodio debatiremos sobre todas ellas. Pero antes, tenemos un Rodillo muy interesante con un pequeño debate sobre el segundo mejor corredor español de todos los tiempos. Luego vendrá la actualidad con los siguientes nombres: Astana, Mathieu Van der Poel, Katie Compton y su caso de dopaje, Remco Evenepoel y sus nuevos récords y el debate de por qué se le menosprecia lo que hace el belga. Como siempre, repaso al mercado y esta semana también al mercado femenino. Nos pondremos en Ruta después de repasar el recorrido de la segunda semana de la Vuelta a España para comentar las mejores carreras disputadas la pasada semana. Y cerraremos con la previa a las carreras que se disputarán esta semana. A los mandos de las bicicletas: Jordi Martínez y David Gómez ¿Quién puede dar más? ¿Nos acompañáis en esta ruta? CONTENIDOS Y MINUTOS 0:00:00 Editorial 0:01:43 Rodillo: ¿Mejor segundo corredor español de todos los tiempos? 0:09:34 Repaso Actualidad 0:35:22 Mercado 2022 0:47:29 Primera Semana La Vuelta 2:17:38 Recorrido Segunda Semana La Vuelta 2:21:02 En Ruta: Resto de las carreras 2:26:24 Previas 2:32:34 Cosas de la grupeta Vista nuestra web: http://www.ciclismoayerhoy.com Únete a nuestro canal de telegram: t.me/ciclismoayerhoy REFERENCIAS Remco Evenepoel consigue una nueva meta histórica tras su victoria en el Tour de Dinamarca Documental para ver respecto a atletas acusados de dopaje que defienden su inocencia. https://www.youtube.com/watch?v=8fX5gVgFxSI (aleman con subtitulos en inglés o francés) Hilo de un tipo que dice que los suplementos están controlados y que es complicado que usando complementos regulados pueda dar uno positivo. https://twitter.com/Scienceofsport/status/1425716893424439296?s=19 Artículo sobre el efecto Obelix https://sciencenorway.no/doping-exercise-norway/steroid-effects-can-last-decades/1392647

We are back in the Cyclocross Radio Media Pit to talk about Katie Compton's suspension for a doping violation. It wasn't a fun conversation but one that needed to take place. Follow Micheal on Twitter at @landsoftly and Instagram at @yeahyouride. Follow Zach on Twitter at @theshoestar and Instagram at @zacharyschuster Follow Bill (@cxhairs) on  Twitter and  Instagram and the CXHAIRS Bulletin on Instagram at @cxhairsbulletin. Check out The CXHAIRS Bulletin from Zach and Bill at https://cxhairs.substack.com/. Cyclocross Radio is part of the Wide Angle Podium network. Please consider becoming a member. Go to www.wideanglepodium.com/donate to learn more and contribute. Check out and subscribe to the Wide Angle Podium YouTube channel at www.youtube.com/wideanglepodium. You can find Cyclocross Radio, and all of the Wide Angle Podium shows on Apple Podcasts if that's how you consume podcasts. Also, rate and review on Apple Podcasts, even if it's not the way you consume podcasts. Have a question, comment, complaint, or general inquiry? Hit us up at feedback@cxhairs.com, And don't hesitate to call the helpline: 405-CXHAIRS (405-294-2477). Need coffee? (Trick question, you do). Check out our partnership with Grimpeur Bros and the amazingly tasty Hello Cyclocross Friends! Espresso blend. You can get these flavorful and possibly magical beans here: https://www.grimpeurbros.com/products/hello-cyclocross-friends-wap-espresso.

Ya se han disputado las nueve primeras etapas de la Vuelta a España 2021 y hemos sacado algunas conclusiones. En la parte central del episodio debatiremos sobre todas ellas. Pero antes, tenemos un Rodillo muy interesante con un pequeño debate sobre el segundo mejor corredor español de todos los tiempos. Luego vendrá la actualidad con los siguientes nombres: Astana, Mathieu Van der Poel, Katie Compton y su caso de dopaje, Remco Evenepoel y sus nuevos récords y el debate de por qué se le menosprecia lo que hace el belga. Como siempre, repaso al mercado y esta semana también al mercado femenino. Nos pondremos en Ruta después de repasar el recorrido de la segunda semana de la Vuelta a España para comentar las mejores carreras disputadas la pasada semana. Y cerraremos con la previa a las carreras que se disputarán esta semana. A los mandos de las bicicletas: Jordi Martínez y David Gómez ¿Quién puede dar más? ¿Nos acompañáis en esta ruta? CONTENIDOS Y MINUTOS 0:00:00 Editorial 0:01:43 Rodillo: ¿Mejor segundo corredor español de todos los tiempos? 0:09:34 Repaso Actualidad 0:35:22 Mercado 2022 0:47:29 Primera Semana La Vuelta 2:17:38 Recorrido Segunda Semana La Vuelta 2:21:02 En Ruta: Resto de las carreras 2:26:24 Previas 2:32:34 Cosas de la grupeta Vista nuestra web: http://www.ciclismoayerhoy.com Únete a nuestro canal de telegram: t.me/ciclismoayerhoy REFERENCIAS Remco Evenepoel consigue una nueva meta histórica tras su victoria en el Tour de Dinamarca Documental para ver respecto a atletas acusados de dopaje que defienden su inocencia. https://www.youtube.com/watch?v=8fX5gVgFxSI (aleman con subtitulos en inglés o francés) Hilo de un tipo que dice que los suplementos están controlados y que es complicado que usando complementos regulados pueda dar uno positivo. https://twitter.com/Scienceofsport/status/1425716893424439296?s=19 Artículo sobre el efecto Obelix https://sciencenorway.no/doping-exercise-norway/steroid-effects-can-last-decades/1392647

Katie Compton (Part 2) Just a few days ago, the cycling world was shocked to learn that Katie Compton, the most decorated athlete in US cyclocross history, failed an out of season drug test last year. We had the chance to sit down with Katie the day after news went public of the positive test, and her subsequent four year ban from cycling. In this second half of our interview, we talk with Katie about the challenges an athlete faces after a positive test is reported, and how that changed the last chapter of her racing career. We hope you will join us for both parts of the story with one of the most successful bike racers in US history … Katie Compton. You can find her online at: IG: @katiefncompton Twitter: @KatieFnCompton And you can find SUPA online at: IG: @standuppedalaction web: supa.bike Oh, you can see that horrible day on the bike Katie mentioned here. If that isn't a candidate for "worst day on a bike", we don't know what is.

We are back after our long break and boy oh boy is their a lot to discuss. We talk the Vuelta, try and figure out who's the current Jan Ullrich, and of course Katie Compton. Plus a serving of salmon and wasps. This podcast is supported by the generous and amazing donors to the Wide Angle Podium Network. The poddy is also supported by Grimpeur Bros. Specialty Coffee! Our custom WAP roasts are available now! Proceeds from each sale directly support WAP (and SRP)! It's a win-win! Check out grimpeurbros.com and pick up the BRAND NEW Viewer Mail roast or Cyclocross Friends espresso. Last butt not least; Miracle WAP Chamois Cream! Produced for us by our friends at Buckler Skin Care we've created Miracle WAP, the smoovest thing to hit the cycling scene since our podcast! “The tingle is the miracle”! Find us, and other fantastic cycling podcasts on the Wide Angle Podium Network, at wideanglepodium.com! Check out the brand new WAP app available in the Apple and Android app stores! You can listen to us in a variety of ways: Find us on Apple Podcasts, Google Podcasts, Spotify, or anywhere great podcasts are found. Give us a review and rating! We'd appreciate it! You can email us at theslowridepodcast@gmail.com Find us on Twitter: The show (@theslowridepod) Matt (@Matt46292097) Spencer (@spencerhaugh) Tim (@thesuperrookie)

Katie Compton (Part 1) Just a few days ago, the cycling world was shocked to learn that Katie Compton, the most decorated athlete in US cyclocross history, failed an out of season drug test last year. We had the chance to sit down with Katie the day after news went public of the positive test, and her subsequent four year ban from cycling. At SUPA, we want to introduce you to the humans behind the headlines, as Josh likes to say. With that in mind, this first half of our two-part interview with Katie is about her career, her love of cycling, what it was like to stick with it through the many challenges of two decades in professional racing as well as what is coming next in life after competition. In the second half of our interview, which will air soon, we dive into the recent news of her positive test result, talk through what it has been like for her as an athlete to try to fight a ban for a substance she denies intentionally taking, and we get her take on the challenges involved in keeping the sport of cycling clean. We hope you will join us for both parts of the story with one of the most successful bike racers in US history … Katie Compton. You can find her online at: IG: @katiefncompton Twitter: @KatieFnCompton And you can find SUPA online at: IG: @standuppedalaction web: supa.bike

This week we have one of the silver medalists from that very Olympic Mixed Relay, that's right pro triathlete, Olympian and Silver Medalist, not to mention 2nd place at her first IRONMAN 70.3 in Boulder this past weekend…Taylor Knibb. Show Sponsor: VENGA CBD Still loving the Venga CBD Super Sleep.  It has Melatonin, CBD AND an all-new cannabinoid CBN that's been shown to promote sleep. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep.  As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming. Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show Feature interview - Taylor Knibb Endurance News - Tim O'Donnell, Katie Compton What New in the 303 - Boulder 70.3; Triple Bypass next weekend Video of the Week - TO About His Heart Attack   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Taylor Knibb Taylor Knibb at 23, is the youngest woman ever to qualify for the U.S. Olympic Triathlon Team. She has been the USA Triathlon National Team's youngest member since she first made the team in 2017. Knibb was inspired to become a triathlete as a child after she watched her mom, Leslie Knibb, compete in an IRONMAN race and noticed the positive atmosphere. She tried a kids' race and was hooked on the sport from there, working her way through USA Triathlon's youth elite and junior elite pipelines. Up to this day, her favorite part of competing in triathlons is the camaraderie within the triathlon community, as well as the challenge of always growing and improving within the sport. In high school, she joined her school's cross-country team and swam for Nation's Capital Swim Club while continuing to compete in triathlons. She was named the Washington D.C. Gatorade Cross Country Runner of the Year and the D.C. State Athletic Association Runner of the Year in both 2014 and 2015. She was the 2015 and 2016 USA Triathlon Junior Elite national champion, the 2015 ITU Junior World Championships silver medalist, the 2016 and 2017 ITU Junior World Champion and the 2018 Under-23 World Champion— one of just three women ever to capture world titles at both the Junior and U23 levels. She also became the youngest woman to earn a spot on the podium at an ITU World Triathlon Series race in 2017, earning silver in Edmonton, Alberta, Canada.   Knibb is a 2020 graduate of Cornell, where she ran NCAA track and cross-country for four years while balancing her elite triathlon career. She also joined the Cornell swim team her senior year. Today, Knibb trains in Boulder, Colorado, with Origin Performance Squad, an elite international training group coached by Ian O'Brien. Knibb considers the ITU Under-23 World Championships to be one of her favorite moments of her career because she accomplished a solid performance across all three disciplines.   Elite Triathlon Career 2021: Won gold at the 2021 World Triathlon Championship Series Yokohama on May 15, qualifying for the 2020 U.S. Olympic Triathlon Team • Made her Olympic debut on July 27 in Tokyo, placing 16th in the women's individual event • Won a silver medal in the debut of Triathlon Mixed Relay at the Olympic Games, alongside U.S. teammates Katie Zaferes, Kevin McDowell and Morgan Pearson. Knibb is the youngest U.S. triathlete ever to win an Olympic medal.   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Tim O'Donnell Heart Attack On March 12th, 2021 Tim suffered a heart attack during Challenge Miami. 80% of the main artery in his heart was blocked. Meaning he was only getting 20% of the blood he should have been to his heart. Called the Widow Maker as its the most lethal blockage. Its blockage of the LAD (left anterior descending artery) which is the main artery supplying the heart with blood.   Katie Compton Receives a 4-Year Ban From Cycling for a Positive Doping Test Katie Compton has been banned from cycling for four years, retroactive to September 16, 2020, because of a positive doping test. In a statement, the cyclocross champion announced that she never knowingly took a banned substance, and she made the decision to retire back in March. Fifteen-time U.S. national cyclocross champion Katie Compton, 42, has received a four-year suspension on competition from the U.S. Anti-Doping Agency (USADA) after testing positive for a banned substance, the agency announced on August 11. Compton tested positive for an anabolic agent on an out-of-competition test taken on September 16, 2020. “Her urine sample was analyzed using a specialized test, known as Carbon Isotope Ratio testing, that differentiates between anabolic androgenic steroids (AAS) naturally produced by the body and prohibited anabolic agents of external origin. Anabolic agents have powerful performance-enhancing capabilities and can give an athlete an unfair advantage over fellow competitors,” the USADA statement explained. Compton's ban begins retroactively, from the day her positive sample was taken. That means all of her results, race points, and prizes received since September 16, 2020, are forfeit. Compton released a statement addressing the USADA's announcement. She said her results for that sample originally came back negative for any banned substances. USADA decided to re-test it after her Athlete Biological Passport (bio-passport) was flagged for an “irregularity.” The second test of the sample came back positive for an anabolic androgenic steroid, Compton said. “This news comes with great heartache and sadness, and it is the worst possible way to end my cycling career. I need to preface this news with the fact that I have always been a clean athlete, and I am proud of how much I have accomplished racing clean and being very careful with whatever I put into my body, especially after dealing with so many health issues throughout my life. I provided a sample for USADA in September 2020 that came back negative for any banned substances, it was not even atypical. That news was communicated to me in the same way it has always been via a letter from USADA. I've received that same letter after every test I've submitted for the last 19 years. In early February of 2021, after returning from a difficult race season, I learned that the same sample from September was re-analyzed due to a bio-passport irregularity and found to be positive for an exogenous anabolic steroid. This was devastating news to me as I have never intentionally or knowingly put anything like that into my body. I know how delicate women's hormones are, and I would never choose to take anything to jeopardize my health and, as a result, suffer irreparable damage to my endocrine system. And not only that, I never took anything for ethical and moral reasons; I've been a strong proponent of clean sport my entire career and feel doing anything to enhance one's own natural ability is cheating, full stop.” Compton also said that she decided to retire in March. You can read her full statement here.   What's New in the 303: Boulder 70.3, Course Record Smoked, Electric Crowd, Close Women's Pro Race The male winner, Sam Long who grew up a few miles away, capped a perfectly imperfect day by setting a new course record. The temperature, cooler than predicted, helped keep the day from blowing up. The winds and smoke played havoc with some, but they ushered in many stories and memories on a course shared by a recent Olympian, top pro's and 2,500 age group athletes from all over the country. Emma Pallant-Browne won the women's race and moved up six spots in the PTO rankings making her an almost shoe-in for a captains pick (to be announced Thursday) for the upcoming Collins Cup. Not only did she take home $7,500 for winning Saturday, she will make at least $18,000 by making the European Collins Cup team. Olympian Taylor Knibb's debut performance at a 70.3 could hardly be called beginners luck finishing second, but she did learn a few things like needing to master the water cup grab; check out this interview with her. It will be interesting if she might be a captains pick for the Collins Cup even though her ranking puts her far out of the field (because she has been racing short, ITU races).  https://www.youtube.com/watch?v=MgPCrcBc7eQ   Triple Bypass August 21 Packet Pick-up Please being a facemask, just in case local requirements change for indoor activity. You must present your ID. If you are picking up for another individual, you must show a copy (or photo) of their ID.  It is no longer possible to change your pickup location. Elevation Cycles Highlands Ranch - Aug 13th, 3 - 6 pm and Aug 14th 12-5 pm Wheat Ridge Cyclery – Aug 13th, 3-6 pm, 14th and 15th 12-6 pm Trek Boulder - Aug 14th and 15th 12-5 pm Evergreen Bicycle Outfitters - Aug 19 and 20th  from  2-7 pm Startline - Aug 21 5-7am Aid Stations There are four aid stations along the Triple Bypass.  All aid and support locations can be found on this handy Google Map. Juniper Pass 6:30am-10:00am Georgetown Overlook 8:00am-12:00pm Loveland Valley 10:00am-2:00pm Summit County Church 11:00am-5:00pm There will be a divine mix of sweet and savory snacks, including gluten-free and vegetarian options.  Loveland aid will have Etai's sandwiches to power you through and Base Hydro will be on course throughout. Special appearance by Eggland's Best!   Video of the Week: I Had a HEART ATTACK // Part 1   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This week we have one of the silver medalists from that very Olympic Mixed Relay, that's right pro triathlete, Olympian and Silver Medalist, not to mention 2nd place at her first IRONMAN 70.3 in Boulder this past weekend…Taylor Knibb. Show Sponsor: VENGA CBD Still loving the Venga CBD Super Sleep.  It has Melatonin, CBD AND an all-new cannabinoid CBN that's been shown to promote sleep. You'll wake up well-rested and refreshed because Venga Super Sleep is all-natural and works with your body's systems to promote a great night's sleep.  As with all of Venga CBD's products, Super Sleep is 100% THC-free and non-habit forming. Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show Feature interview - Taylor Knibb Endurance News - Tim O'Donnell, Katie Compton What New in the 303 - Boulder 70.3; Triple Bypass next weekend Video of the Week - TO About His Heart Attack   Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,    Interview with Taylor Knibb Taylor Knibb at 23, is the youngest woman ever to qualify for the U.S. Olympic Triathlon Team. She has been the USA Triathlon National Team's youngest member since she first made the team in 2017. Knibb was inspired to become a triathlete as a child after she watched her mom, Leslie Knibb, compete in an IRONMAN race and noticed the positive atmosphere. She tried a kids' race and was hooked on the sport from there, working her way through USA Triathlon's youth elite and junior elite pipelines. Up to this day, her favorite part of competing in triathlons is the camaraderie within the triathlon community, as well as the challenge of always growing and improving within the sport. In high school, she joined her school's cross-country team and swam for Nation's Capital Swim Club while continuing to compete in triathlons. She was named the Washington D.C. Gatorade Cross Country Runner of the Year and the D.C. State Athletic Association Runner of the Year in both 2014 and 2015. She was the 2015 and 2016 USA Triathlon Junior Elite national champion, the 2015 ITU Junior World Championships silver medalist, the 2016 and 2017 ITU Junior World Champion and the 2018 Under-23 World Champion— one of just three women ever to capture world titles at both the Junior and U23 levels. She also became the youngest woman to earn a spot on the podium at an ITU World Triathlon Series race in 2017, earning silver in Edmonton, Alberta, Canada.   Knibb is a 2020 graduate of Cornell, where she ran NCAA track and cross-country for four years while balancing her elite triathlon career. She also joined the Cornell swim team her senior year. Today, Knibb trains in Boulder, Colorado, with Origin Performance Squad, an elite international training group coached by Ian O'Brien. Knibb considers the ITU Under-23 World Championships to be one of her favorite moments of her career because she accomplished a solid performance across all three disciplines.   Elite Triathlon Career 2021: Won gold at the 2021 World Triathlon Championship Series Yokohama on May 15, qualifying for the 2020 U.S. Olympic Triathlon Team • Made her Olympic debut on July 27 in Tokyo, placing 16th in the women's individual event • Won a silver medal in the debut of Triathlon Mixed Relay at the Olympic Games, alongside U.S. teammates Katie Zaferes, Kevin McDowell and Morgan Pearson. Knibb is the youngest U.S. triathlete ever to win an Olympic medal.   Our News is sponsored by Buddy Insurance. It's big time training and racing season.  Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Tim O'Donnell Heart Attack On March 12th, 2021 Tim suffered a heart attack during Challenge Miami. 80% of the main artery in his heart was blocked. Meaning he was only getting 20% of the blood he should have been to his heart. Called the Widow Maker as its the most lethal blockage. Its blockage of the LAD (left anterior descending artery) which is the main artery supplying the heart with blood.   Katie Compton Receives a 4-Year Ban From Cycling for a Positive Doping Test Katie Compton has been banned from cycling for four years, retroactive to September 16, 2020, because of a positive doping test. In a statement, the cyclocross champion announced that she never knowingly took a banned substance, and she made the decision to retire back in March. Fifteen-time U.S. national cyclocross champion Katie Compton, 42, has received a four-year suspension on competition from the U.S. Anti-Doping Agency (USADA) after testing positive for a banned substance, the agency announced on August 11. Compton tested positive for an anabolic agent on an out-of-competition test taken on September 16, 2020. “Her urine sample was analyzed using a specialized test, known as Carbon Isotope Ratio testing, that differentiates between anabolic androgenic steroids (AAS) naturally produced by the body and prohibited anabolic agents of external origin. Anabolic agents have powerful performance-enhancing capabilities and can give an athlete an unfair advantage over fellow competitors,” the USADA statement explained. Compton's ban begins retroactively, from the day her positive sample was taken. That means all of her results, race points, and prizes received since September 16, 2020, are forfeit. Compton released a statement addressing the USADA's announcement. She said her results for that sample originally came back negative for any banned substances. USADA decided to re-test it after her Athlete Biological Passport (bio-passport) was flagged for an “irregularity.” The second test of the sample came back positive for an anabolic androgenic steroid, Compton said. “This news comes with great heartache and sadness, and it is the worst possible way to end my cycling career. I need to preface this news with the fact that I have always been a clean athlete, and I am proud of how much I have accomplished racing clean and being very careful with whatever I put into my body, especially after dealing with so many health issues throughout my life. I provided a sample for USADA in September 2020 that came back negative for any banned substances, it was not even atypical. That news was communicated to me in the same way it has always been via a letter from USADA. I've received that same letter after every test I've submitted for the last 19 years. In early February of 2021, after returning from a difficult race season, I learned that the same sample from September was re-analyzed due to a bio-passport irregularity and found to be positive for an exogenous anabolic steroid. This was devastating news to me as I have never intentionally or knowingly put anything like that into my body. I know how delicate women's hormones are, and I would never choose to take anything to jeopardize my health and, as a result, suffer irreparable damage to my endocrine system. And not only that, I never took anything for ethical and moral reasons; I've been a strong proponent of clean sport my entire career and feel doing anything to enhance one's own natural ability is cheating, full stop.” Compton also said that she decided to retire in March. You can read her full statement here.   What's New in the 303: Boulder 70.3, Course Record Smoked, Electric Crowd, Close Women's Pro Race The male winner, Sam Long who grew up a few miles away, capped a perfectly imperfect day by setting a new course record. The temperature, cooler than predicted, helped keep the day from blowing up. The winds and smoke played havoc with some, but they ushered in many stories and memories on a course shared by a recent Olympian, top pro's and 2,500 age group athletes from all over the country. Emma Pallant-Browne won the women's race and moved up six spots in the PTO rankings making her an almost shoe-in for a captains pick (to be announced Thursday) for the upcoming Collins Cup. Not only did she take home $7,500 for winning Saturday, she will make at least $18,000 by making the European Collins Cup team. Olympian Taylor Knibb's debut performance at a 70.3 could hardly be called beginners luck finishing second, but she did learn a few things like needing to master the water cup grab; check out this interview with her. It will be interesting if she might be a captains pick for the Collins Cup even though her ranking puts her far out of the field (because she has been racing short, ITU races).  https://www.youtube.com/watch?v=MgPCrcBc7eQ   Triple Bypass August 21 Packet Pick-up Please being a facemask, just in case local requirements change for indoor activity. You must present your ID. If you are picking up for another individual, you must show a copy (or photo) of their ID.  It is no longer possible to change your pickup location. Elevation Cycles Highlands Ranch - Aug 13th, 3 - 6 pm and Aug 14th 12-5 pm Wheat Ridge Cyclery – Aug 13th, 3-6 pm, 14th and 15th 12-6 pm Trek Boulder - Aug 14th and 15th 12-5 pm Evergreen Bicycle Outfitters - Aug 19 and 20th  from  2-7 pm Startline - Aug 21 5-7am Aid Stations There are four aid stations along the Triple Bypass.  All aid and support locations can be found on this handy Google Map. Juniper Pass 6:30am-10:00am Georgetown Overlook 8:00am-12:00pm Loveland Valley 10:00am-2:00pm Summit County Church 11:00am-5:00pm There will be a divine mix of sweet and savory snacks, including gluten-free and vegetarian options.  Loveland aid will have Etai's sandwiches to power you through and Base Hydro will be on course throughout. Special appearance by Eggland's Best!   Video of the Week: I Had a HEART ATTACK // Part 1   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

With the help of Alec Donahue, the senior coach at Cycle-Smart who has worked with some of the best American cyclocross racers, including Jeremy Powers, Stephen Hyde, and Ellen Noble, we dive into questions on training zones and whether we're being duped by them; beer and bike culture and its effect on recovery and performance; effective methods for transitioning to cyclocross season; 'cross skills; and weekly planning for time-crunched athletes. Duped by zones? This question comes from Brian Adkins. He writes: “Given that there are three primary energy systems— 1) ATP-PC, for very short efforts; 2) anaerobic glycolysis; and 3) aerobic—and that we now know that all three are typically being utilized, just in varying proportions, I'm wondering if we (cyclists) have been underserved with this seven-zone Coggan model of: Active Recovery Endurance Tempo Lactate Threshold VO2max Anaerobic Capacity Neuromuscular The polarized training idea resonates well with me, and I enjoy that type of training. So I'm trying to think through the ramifications of various interval durations for power that are above threshold. The distinction between zones 5 & 6 seems a little silly—aren't both emphasizing anaerobic glycolysis quite a bit, with more emphasis from higher wattage? Are the actual adaptations resulting from a 4x8-min @ 108% FTP really that different from a 3x4x1.5-min @ 125% FTP? It seems reasonable that central adaptations may relate to durations of a certain heart rate (e.g. 8-minute intervals averaging 90% HRmax seem important from Seiler), but what about the muscular adaptations, and how they vary in these higher zones?” Beers and bikes This question comes from Eric in Somerville, Mass. He writes: “Given the ‘beer and bike' culture, I would be very interested in knowing if there are any performance or recovery effects of alcohol use.” Transition to cyclocross This question comes from Colin in Colorado. He writes: “I have been racing marathon MTB and 100-mile gravel races this year with large volume and significant work around Lactate Balance Point or Sweet Spot Training to create high CTL numbers—for me that's around 95. What strategies should I employ to transition summer fitness to cyclocross specificity? Should I continue high volume in a polarized fashion while the weather is nice while focusing on VO2max and anaerobic capacity work during intervals? Is there value in still hitting SST or FTP in my lead up?” Cyclocross skills training This question comes from Megan in Westport, Ireland. She writes: “I have heard Katie Compton discuss how she trains certain ‘cross skills by repeating the same skill over and over again, at a faster and faster pace, until she is ultimately going faster than race pace. Is this a sound approach for amateurs? What other pro tips do you have for mastering ‘cross skills, particularly ones that involve quickness at race speeds?” Mapping out a week This question comes from Robert. He writes: “I typically have 10 hours/week to train. I try to spend 1-2 of those hours doing some strength routine work for maintenance. I tend towards a ‘polarized' model. I've been riding regularly for eight years so there's not a lot of ‘unknowns' in my overall capabilities. Like a lot of people, I am time crunched, especially when it comes to getting in a ride/workout of longer than 1.5 hours. That said, I can probably get 2-3 hours of training in a day a couple of times a week if I workout before and after work. What's the best way to plan this for maximal adaptive response? And how do two-a-days affect adaptive response with different kinds of stimuli?” Learn more about your ad choices. Visit megaphone.fm/adchoices

On Episode 2 of “The Cross Section” I got to sit down with someone very special and one of my good friends. She is person who I feel a special kinship with because my own photography career has, in some ways, paralleled her rise through the ranks of cyclocross. 4 years ago I heard of a local group of women riders based out of Sellwood Cycles who were making an all-in go at professional cyclocross. I had recently broken down as a racer and began to pick up my camera. I wandered the two blocks from my house in Sellwood to the bike shop and asked if I could make an intro video for the team. "Sure!" was the response from, and I maintained a relationship with the team for years. Sometimes you ask and the gift you receive is far greater than what you can possbily do for them. My guest today was a shop mechanic then at Sellwood Cycles and was one of the riders for the upstart band of cyclocross pirates known as Team S&M CX, which is an extension of one of the earliest teams formed in Oregon. I was lucky enough to tag along the past three years documenting the team's steady rise through the U.S. Elite Women's Cyclocross scene which culminated in my guest winning the Elite  National Championship last year at Fort Steilacoom - the first person not named Katie Compton to win since 2004. Now my guest is off to the legendary Cannondale Cyclocrossworld.com team, and is wrapping up her European season. She joined me from the Netherlands where we talked about a wide-range of topics which you would expect from some as bright and thoughtful and accomplished as she is. Today we hang with Clara Honsinger. I think you'll like it. Thanks so much for taking some time out of your life today and I hope you had as good of a time as I did with this one. Follow me on Instagram @dcmediahaus and also Sign up and download, rate and review and subscribe wherever you source your podcasts so you'll always know when a new show drops - it means the world. Stay Safe. And just keep pedaling.Content Warning: A small handful of curse words by both host and guest (but mostly by the  host).

Since it's the holiday season and we are in the mood for giving, we will be building a few "Best of TGL" compilations for you in the month of December. If you skipped any of these episodes, it's not too late, just go back in our catalog and pull 'em up! This week we feature Katie Compton, Jeremy Powers, and Jake Wells. Subscribe to The Gravel Lot. Social Media: Facebook - Instagram - Twitter The Art of Being a Pebble: A TGL Manifesto Support to The Gravel Lot on the Wide Angle Podium Network Book Your Hydration Consultation NOW: Use code GRAVEL15 to save 15% off everything in store. Be Free Ride Bikes: The best kit on the market, customized to YOUR specifications. Grimpeur Brothers Coffee: Purchase Viewer Mail or Hello Cyclocross Friends Espresso and support WAP today! Handup Gloves: Use code "PEBBLE$" for 10% off EVERYTHING in store. Visit The Gravel Lot website for our latest podcast, Real Talk videos, Bonus Content, shop, social media, and everything in between. Learn more about Undertipper and download their latest album “Y'all” at: http://undertipper.bandcamp.com/

Katie Compton joins the podcast to discuss the ins and outs of cyclocross, as well as her love of the sport and her process each season. 

This week we have pro triathlete Rudy von Berg. He's grabbed a couple of wins in France recently.  He's gearing up for Daytona and we wanted to check in with Rudy and see how he's feeling coming off a competitive European fields. Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  As more events announce their 2021 race dates and open up registration, we're here to make sure you're prepared. Our oversize wall training calendar makes it easy to plan, track, and adjust your training goals. This is the third year we have offered this free download and we gotta tell you - athletes LOVE this. Despite all the digital planning tools out there, there's just something about being able to stand back and look at the big picture so you can make the best decisions for your training. Our 2021 training calendar is available now! There are 4 styles to choose from and instructions on how to use are included. Download it for free here. Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Rudy von Berg Endurance News - Ironman Florida Pro Race and the first Downs Syndrome athlete to complete an Ironman and Valencia World Cup Triathlon results What New in the 303 - Cyclocross racing in Castle Rock and Tom Miller on the warning signs of pulmonary edema Interview Sponsor: UCAN UCAN is always putting out great educational information. Register now for the second webinar of our Get Motivated. Get Educated. Get Moving. Speaker Series presented by UCAN. They will be talking with Registered Dietitian Laura Mitchell about diets for athletes and how to balance healthy eating in our daily lives. HAVE A QUESTION about nutrition you'd like us to ask Laura on our webinar? If so, leave a comment below. She will also be available to answer questions during the webinar.  Register at https://ucan.co/wearblue/ Today's interview is sponsored by UCAN.  UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!  My favorites are the lemon and orange flavored Energy powders, the coffee bars, and the citrus Hydrate.  It gives me steady energy and never upsets my stomach.  Use the code MHE2020 for 15% off at generationucan.com,   Interview with Rudy von Berg: This week's interview is with Rudy von Berg.  Triathlon runs though his veins.  His dad raced triathlon for Belgium.  Rodolphe Senior continues to be one of the best in the world in his category, still racing with success into his 60s. With his son’s progress to date, the dynasty has many years to run yet.  His sister Olympia is also a pro triathlete.  “My earliest memory of him racing was in Kona at the IRONMAN World Championship in 1998 when I was 5 years old” Post Interview discussion. Raced for Italy as a junior Australia / New Zealand Dad went to Harvard CU or San Diego Craig Alexander and Miranda Carfrae Boulder makes you better Never miss training for studying Hopes Kona stays the main race Advice - be patient and be consistent   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Chris Leiferman Wins IM Florida, Coloradans Hanson and Long 2nd and 3rd Colorado was well represented at IRONMAN Florida on Saturday. As the world was learning who our next President was going to be, quite a race in Panama City was unfolding. In the end, it was close, but Boulder’s Chris Leiferman out dueled Matt Hanson (who recently moved to Castle Rock) and Sam Long.  Long led about 2/3 of the way through but fell back and Leiferman came off the bike in the lead a minute ahead of Germany’s Andreas Dietz and six minutes ahead of Long and 10 minutes in front of Hanson. Leiferman then led the rest of the race but both Hanson and Long significantly closed the gap on the run. Hanson cut nearly 8 minutes into the lead with Long just 29 seconds behind Hanson. Said Leiferman, “yeah, they were catching up to me, but I’m glad it wasn’t a run race and I had the swim and bike to keep the lead. I have had the worse run build up this year, so knowing where I can go for future races.” Leiferman finished in 7:52:44, Hanson in 7:55:02 and Long came in third with a 7:55:33. Long became the youngest American to ever finish under eight hours in an IRONMAN.   Chris Nikic - First Down Syndrome Athlete to Complete an Ironman A lot of people needed a really good story this year, and 21-year-old Chris Nikic delivered just that on Saturday, when he became the first person with Down syndrome to finish an Ironman. Racing alongside his coach and guide, Dan Grieb (a 16-time Ironman finisher), Nikic overcame high surf, a crash on the bike, and muggy conditions on the run to finish with just 14 minutes left to spare before the 17-hour cutoff. “The run was really awesome because of all the people cheering for me,” Nikic said. “And when I got to the end, I just started running faster because of all the people cheering. I was so excited to hear them say, ‘You are an Ironman.’”  According to Grieb, Nikic had a spill on the bike while going downhill at about 19 mph. His knees were pretty scuffed up, but the thought of not getting back on the bike never crossed his mind.  “We engage in a lot of banter on the course to keep him going,” Grieb said. “At one point he said the S-word, and that turned into a four-hour conversation. That back and forth banter is how we get through the tough spots, like riding up a hill or a crash.” Like most first-time Ironman finishers, Nikic is left with some blisters on his ankles and feet, but said he otherwise felt pretty good when he woke up the following morning. Don’t expect him to be the one-and-done Ironman type, either. He already has his sights set on the Ironman World Championship next October, as well as continuing his work as a public speaker. It’s a story people are clearly eager to follow. Over the course of the weekend, 30,000 people tuned in live to watch Ironman’s Facebook coverage of his finish—and Nikic went from 20,000 to 74,000 followers on Instagram. You can continue to follow Nikic’s journey at @chrisnikic.   World Cup Valencia Women's Results and Men's Results.  I watched the race on TriathlonLIVE.tv.  Olympic Gold medalist Nicola Spirig comes in close second behind Beth Potter from Great Britain.  After winning Olympic gold at London 2012 in a thrilling finale, Spirig then came second to Gwen Jorgensen at Rio 2016, making her the most successful female Olympic triathlete.  Vincent Luis (French) bested Alistair Brownlee by 3 seconds.  Brownlee is Olympic champion in both London 2012 and Rio 2016.  Gustav Iden came in 7th.  Kristian Blummenfelt was having calf issues prior to the race.  Kristian posted - After struggling with a bad lower left leg for the last three weeks, I wasn’t really sure what I could expect yesterday. Was in a solid form on the swim and bike, but the leg snapped again early on the run and ended up with a DNF. With only a month left until the big day in @challengedaytona I need recover quickly to have a chance over there.   What's New in the 303: Cyclocross Race in Castle Rock, Another All-Star Showing. Castle Rock—Once again the women open featured an all star cast with Katie Compton leading the way at the US Open cyclocross race in Castle Rock. Ellen Noble, Anna Dorovskikh, Amelia Shea and Lauren Zoerner rounded out the top five. In the men’s division Eric Brunner kept his winning streak alive in the Men’s open as did Carlos Casali in 40plus open division. Katie Compton for the Win, photo: Ryan Muncy About 230 riders saddled up at Rhyolite Regional Park in Castle Rock. Riders this week were treated to temperatures about 60 degrees warmer than the last race hosted there just two weeks ago. Race Director Barry Lee and Dave Towle, via Facebook There was a good turnout in all categories and veteran race announcer, Dave Towle said, “The incredible number of juniors, parents and the great vibe stood out. Strong community that had a nice day to remember why we love this sport, place and most importantly each other.” The race this Saturday originally scheduled for Westminster may be moved to Parker due to increased COVID restrictions. Lance Panigutti from Without Limits is still waiting for the official word from Tri-County health about moving the race.   Tom Miller, Endurance Cyclist Extraordinaire, Lucky to be Alive–His Story Throughout the summer of 2020, Tom Miller had noticed something wasn’t right with riding. He rides bikes–a lot, like over 10,000 miles per year. As a member of the Rocky Mountain Cycling Club (RMCC) he participates in their triple crown quest–three major rides such as Denver to Aspen in one day. He rides a lot indoors and tracks every pedal stroke and every heart beat. He knows his body and expected performance well. He is in shape. He played college football. He understands fatigue and training so what was happening these past couple of months was bizarre.   Video of the Week: IRONMAN Florida// RACE REPORT Chris Nikic finishing IRONMAN Florida 2020 as first athlete ever with the down syndrome   Upcoming Interviews: Josh Clemente - Founder of Levels Health has are really amazing story.  He has been an engineer for the life support systems in the SpaceX program.  Wait until you hear how research they were doing with how the science of keeping humans alive in space ties to CGM systems and what Levels Health is doing to help people learn how to control our blood glucose to avoid disease and inflammation. Matt Hanson came in 2nd at IM Florida this past weekend behind last week's guest Chris Leiferman.  Matt is a professional triathlete and coach for triathletes, cyclists and runners. He has an extensive background as an athlete and is highly-educated in all things sports-related.  Did you know he has a Doctorate in Education for Adult and Higher Education.   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This week we have pro triathlete Rudy von Berg. He's grabbed a couple of wins in France recently.  He's gearing up for Daytona and we wanted to check in with Rudy and see how he's feeling coming off a competitive European fields. Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  As more events announce their 2021 race dates and open up registration, we're here to make sure you're prepared. Our oversize wall training calendar makes it easy to plan, track, and adjust your training goals. This is the third year we have offered this free download and we gotta tell you - athletes LOVE this. Despite all the digital planning tools out there, there's just something about being able to stand back and look at the big picture so you can make the best decisions for your training. Our 2021 training calendar is available now! There are 4 styles to choose from and instructions on how to use are included. Download it for free here. Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Rudy von Berg Endurance News - Ironman Florida Pro Race and the first Downs Syndrome athlete to complete an Ironman and Valencia World Cup Triathlon results What New in the 303 - Cyclocross racing in Castle Rock and Tom Miller on the warning signs of pulmonary edema   Interview Sponsor: UCAN UCAN is always putting out great educational information. Register now for the second webinar of our Get Motivated. Get Educated. Get Moving. Speaker Series presented by UCAN. They will be talking with Registered Dietitian Laura Mitchell about diets for athletes and how to balance healthy eating in our daily lives. HAVE A QUESTION about nutrition you'd like us to ask Laura on our webinar? If so, leave a comment below. She will also be available to answer questions during the webinar.  Register at https://ucan.co/wearblue/ Today's interview is sponsored by UCAN.  UCAN Performance Energy and Bars are powered by SuperStarch®.   Use in your training and racing to fuel the healthy way, finish stronger and recover quickly!  My favorites are the lemon and orange flavored Energy powders, the coffee bars, and the citrus Hydrate.  It gives me steady energy and never upsets my stomach.  Use the code MHE2020 for 15% off at generationucan.com,   Interview with Rudy von Berg: This week's interview is with Rudy von Berg.  Triathlon runs though his veins.  His dad raced triathlon for Belgium.  Rodolphe Senior continues to be one of the best in the world in his category, still racing with success into his 60s. With his son’s progress to date, the dynasty has many years to run yet.  His sister Olympia is also a pro triathlete.  “My earliest memory of him racing was in Kona at the IRONMAN World Championship in 1998 when I was 5 years old” Post Interview discussion. Raced for Italy as a junior Australia / New Zealand Dad went to Harvard CU or San Diego Craig Alexander and Miranda Carfrae Boulder makes you better Never miss training for studying Hopes Kona stays the main race Advice - be patient and be consistent   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Chris Leiferman Wins IM Florida, Coloradans Hanson and Long 2nd and 3rd Colorado was well represented at IRONMAN Florida on Saturday. As the world was learning who our next President was going to be, quite a race in Panama City was unfolding. In the end, it was close, but Boulder’s Chris Leiferman out dueled Matt Hanson (who recently moved to Castle Rock) and Sam Long.  Long led about 2/3 of the way through but fell back and Leiferman came off the bike in the lead a minute ahead of Germany’s Andreas Dietz and six minutes ahead of Long and 10 minutes in front of Hanson. Leiferman then led the rest of the race but both Hanson and Long significantly closed the gap on the run. Hanson cut nearly 8 minutes into the lead with Long just 29 seconds behind Hanson. Said Leiferman, “yeah, they were catching up to me, but I’m glad it wasn’t a run race and I had the swim and bike to keep the lead. I have had the worse run build up this year, so knowing where I can go for future races.” Leiferman finished in 7:52:44, Hanson in 7:55:02 and Long came in third with a 7:55:33. Long became the youngest American to ever finish under eight hours in an IRONMAN.   Chris Nikic - First Down Syndrome Athlete to Complete an Ironman A lot of people needed a really good story this year, and 21-year-old Chris Nikic delivered just that on Saturday, when he became the first person with Down syndrome to finish an Ironman. Racing alongside his coach and guide, Dan Grieb (a 16-time Ironman finisher), Nikic overcame high surf, a crash on the bike, and muggy conditions on the run to finish with just 14 minutes left to spare before the 17-hour cutoff. “The run was really awesome because of all the people cheering for me,” Nikic said. “And when I got to the end, I just started running faster because of all the people cheering. I was so excited to hear them say, ‘You are an Ironman.’”  According to Grieb, Nikic had a spill on the bike while going downhill at about 19 mph. His knees were pretty scuffed up, but the thought of not getting back on the bike never crossed his mind.  “We engage in a lot of banter on the course to keep him going,” Grieb said. “At one point he said the S-word, and that turned into a four-hour conversation. That back and forth banter is how we get through the tough spots, like riding up a hill or a crash.” Like most first-time Ironman finishers, Nikic is left with some blisters on his ankles and feet, but said he otherwise felt pretty good when he woke up the following morning. Don’t expect him to be the one-and-done Ironman type, either. He already has his sights set on the Ironman World Championship next October, as well as continuing his work as a public speaker. It’s a story people are clearly eager to follow. Over the course of the weekend, 30,000 people tuned in live to watch Ironman’s Facebook coverage of his finish—and Nikic went from 20,000 to 74,000 followers on Instagram. You can continue to follow Nikic’s journey at @chrisnikic.   World Cup Valencia Women's Results and Men's Results.  I watched the race on TriathlonLIVE.tv.  Olympic Gold medalist Nicola Spirig comes in close second behind Beth Potter from Great Britain.  After winning Olympic gold at London 2012 in a thrilling finale, Spirig then came second to Gwen Jorgensen at Rio 2016, making her the most successful female Olympic triathlete.  Vincent Luis (French) bested Alistair Brownlee by 3 seconds.  Brownlee is Olympic champion in both London 2012 and Rio 2016.  Gustav Iden came in 7th.  Kristian Blummenfelt was having calf issues prior to the race.  Kristian posted - After struggling with a bad lower left leg for the last three weeks, I wasn’t really sure what I could expect yesterday. Was in a solid form on the swim and bike, but the leg snapped again early on the run and ended up with a DNF. With only a month left until the big day in @challengedaytona I need recover quickly to have a chance over there   What's New in the 303: Cyclocross Race in Castle Rock, Another All-Star Showing. Castle Rock—Once again the women open featured an all star cast with Katie Compton leading the way at the US Open cyclocross race in Castle Rock. Ellen Noble, Anna Dorovskikh, Amelia Shea and Lauren Zoerner rounded out the top five. In the men’s division Eric Brunner kept his winning streak alive in the Men’s open as did Carlos Casali in 40plus open division. Katie Compton for the Win, photo: Ryan Muncy About 230 riders saddled up at Rhyolite Regional Park in Castle Rock. Riders this week were treated to temperatures about 60 degrees warmer than the last race hosted there just two weeks ago. Race Director Barry Lee and Dave Towle, via Facebook There was a good turnout in all categories and veteran race announcer, Dave Towle said, “The incredible number of juniors, parents and the great vibe stood out. Strong community that had a nice day to remember why we love this sport, place and most importantly each other.” The race this Saturday originally scheduled for Westminster may be moved to Parker due to increased COVID restrictions. Lance Panigutti from Without Limits is still waiting for the official word from Tri-County health about moving the race.   Tom Miller, Endurance Cyclist Extraordinaire, Lucky to be Alive–His Story Throughout the summer of 2020, Tom Miller had noticed something wasn’t right with riding. He rides bikes–a lot, like over 10,000 miles per year. As a member of the Rocky Mountain Cycling Club (RMCC) he participates in their triple crown quest–three major rides such as Denver to Aspen in one day. He rides a lot indoors and tracks every pedal stroke and every heart beat. He knows his body and expected performance well. He is in shape. He played college football. He understands fatigue and training so what was happening these past couple of months was bizarre.   Video of the Week: IRONMAN Florida// RACE REPORT Chris Nikic finishing IRONMAN Florida 2020 as first athlete ever with the down syndrome   Upcoming Interviews: Josh Clemente - Founder of Levels Health has are really amazing story.  He has been an engineer for the life support systems in the SpaceX program.  Wait until you hear how research they were doing with how the science of keeping humans alive in space ties to CGM systems and what Levels Health is doing to help people learn how to control our blood glucose to avoid disease and inflammation. Matt Hanson came in 2nd at IM Florida this past weekend behind last week's guest Chris Leiferman.  Matt is a professional triathlete and coach for triathletes, cyclists and runners. He has an extensive background as an athlete and is highly-educated in all things sports-related.  Did you know he has a Doctorate in Education for Adult and Higher Education.   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is pro triathlete Chris Leiferman. He too has been on a winning streak and we wanted to catch up with him on his recent W at the Great Floridian and the Wildcard spot he has secured for Daytona.  Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Read the Venga blog - 5 WAYS TO BUST STRESS HEADING INTO THE HOLIDAYS   Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Chris Leiferman What New in the 303 - Without Limits Cyclocross CX in Broomfield, Why (Jessica Whirt) likes indoor riding and tips for keeping it fun and effective Endurance News - Valencia World Cup Triathlon (Blummenfelt), Lionel Sanders takes the CA 1 hour distance record   Interview with Chris Leiferman: Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. Makes sense what Chris said about the 20 meter no draft zone giving the long distance an advantage and put ITU contenders at a disadvantage.   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Ironman Florida   Valencia gears up for final World Cup of 2020 The unpredictable 2020 World Triathlon season comes to a close on Saturday in the city of Valencia when the final sprint-distance World Cup of the year takes to Spain’s east coast. This may only be the fourth World Cup able to be held in the past ten months, but the standard of racing has been incredible with world number ones, Olympic Champions and legends of the sport taking the precious opportunities to gather on the blue carpet. This weekend promises to follow suit, with World Champion Vincent Luis wearing the number one in a men’s race that includes the likes of Alistair Brownlee, Henri Schoeman and Gustav Iden.  Switzerland’s double Olympic medallist Nicola Spirig will be one to watch in a wide-open women’s race and on a pan-flat course where Lisa Tertsch and Verena Steinhauser could challenge.  The race starts with a 750m, one lap swim of Valencia Marina, transitioning into a 4-lap, 20km bike around the edge of the harbour. The 5km run follows exactly the same route for just one circuit and you can watch all the action as it unfolds on TriathlonLIVE.tv. Women’s Race Saturday 7 November, 2.15pm CET First to line up will be the elite women, led by Verena Steinhauser. The Italian has been in sparkling form with a top 10 in Karlovy Vary followed by bronze in Arzachena thanks to a lightening bike segment. Despite several third places at this level the top two podium places have eluded Steinhauser to now. This could be the race to change that. Germany’s Lisa Tertsch again proved she is one of the fastest out there over 5km, scoring comfortably the fastest splits in the last two races in Sardinia and Karlovy Vary. A good swim here could see a first return to the World Cup podium since her brilliant gold in Antwerp last year. Olympic Champion in 2012, silver medallist in 2016, Nicola Spirig picks up the path towards a possible fifth Games in Tokyo with only a first World Cup appearance of the year to test where her race-readiness is before what should be a huge 2021 of racing for the Swiss star. Two Brazilians with solid races in Karlovy Vary, Luisa Baptista and Djenyfer Arnold, will be looking to close out 2020 in positive fashion, while Britain’s Beth Potter was in sizzling form on both bike and run in Arzachena to seal a silver that will leave her full of confidence in Valencia. A predictably strong Spanish contingent will be spearheaded by Anna Godoy Contreras, Xisca Tous and Sara Perez Sala, with a host of local talent taking the opportunity of some World Cup start experience on home turf. Mexico’s Michelle Flipo scored European Cup bronze up the coast in Barcelona at the end of October and will be raring to go, Australia’s Natalie van Coevorden continues to fly the flag for Oceania and also just needs a good position off the bike to mount a serious challenge for the medals.   Full women’s start list here. Men’s Race Saturday 7 November, 4.45pm CET It is hard to look beyond France’s Vincent Luis as the favourite to land a fourth successive 2020 gold in Valencia, but the men’s start list continues to pack in big names that will be ready to pounce if the Frenchman shows any - however unlikely - signs of end-of-year weariness. Luis has been able to hit the front from the first strokes of the swim since the return to racing and whether flat or hilly, sprint or standard distance, nothing has stood in his way. It was Kristian Blummenfelt who pushed him closest in Italy a month ago, where a tough bike climb played to the Norwegians strengths. Teammate Gustav Iden would also be more at home in the hills but will be looking for an explosive showing on the flat roads of Valencia. South Africa’s Henri Schoeman made his return to the blue carpet in Sardinia, and continues to gradually test his early Olympic preparations, while Jelle Geens will have his eye on another trademark rapid 5km finale to put himself into contention and could be one of the few who can stretch Luis over the closing stages of the run if still in touch. Alistair Brownlee’s continues along the path to a second defence of his Olympic title and knows that more displays like October’s in Arzachena will put him in prime contention for a spot on the GB team alongside his brother. Antonio Serrat Seoane and Genis Grau will be looking to put together big races in their native Spain, USA’s Tony Smoragiewicz and Brazilian Manoel Messias among the talents who could be pushing for a podium spot at the pointy end of the race. Full men’s start list here. Ironman triathlete Lionel Sanders sets Canadian record for distance cycled in an hour Lionel Sanders struck a blow for triathletes in the elite cycling ranks by breaking the Canadian hour record. The Ironman triathlete from Windsor, Ont., rode 51.304 kilometres in 60 minutes Friday at the Mattamy National Cycling Centre velodrome in Milton, Ont. Track cyclist Ed Veal held the previous record of 48.587 km set in the same velodrome in 2017. "My glutes are fried," Sanders told The Canadian Press from his car en route back to Windsor. "They don't work anymore." Despite horrific bike crash, Para-cyclist Kate O'Brien refuses to quit chasing her dreams The world record of 55.089 km was set in 2019 by Belgian pro cyclist Victor Campenaerts, who is currently competing in the Giro d'Italia stage race. "I know my position in the hierarchy, but I hope that the cyclists appreciate that triathlon cycling has come a long way," Sanders said. "We're not completely at the level that the single-sport athletes are, but we're not that far off." The 32-year-old averaged 17.194 seconds per lap over 205 on a solo ride in a nearly empty building. The event was streamed live on YouTube.   What's New in the 303: New Broomfield Cyclocross Venue Rousing Success Colorado has more racing per capita than most any other state and the quality of the racing here is hard to beat. There is top talent like national champions Katie Compton and Eric Brunner who won the women’s and mens open respectfully. Carlos Casali made the trip from Wisconsin and took the men’s 40+ open victory. (check out this podcast 303 recorded with Carlos this week to learn about his life, his training regiment—he has ridden over 20,000 miles this year).   When Lance Panigutti found out the Sienna Lake venue was not going to be available in 2020, the city of Broomfield presented another option tucked in a business park just north of highway 36  and east of Highway 287.  “I like this area, it has good parking and amenities and room to expand. Its in an industrial park area with little impact on the city or public recreation areas. I’m quite pleased with how this turned out, I only wish the big run up challenge was a little closer,” said Lance. “The city was great to work with and I’m excited for this venue in the future.”   Why You Might Love Zwifting Too Winter’s coming.  Which means it’s time to pull out the cold riding gear and put away summer gear. Or is it? Well, if you race on Zwift or ride indoors, you don’t have to switch out your riding clothes. And that’s one of the many reasons why I’m a proponent of Zwift.   Why I Like Riding Indoors Let me first start off by saying I love riding outside and I like riding indoors. I also wouldn’t propose riding inside if I didn’t use an app like Zwift. Here’s why I enjoy riding indoors on Zwift:   I get to work on my weaknesses My two biggest weaknesses are climbing and sprinting. And you need to do both if you want to do well in a Zwift race. You also need to be a good time trialist to win on Zwift too if we’re being honest. All three weaknesses put me mid-pack in an A category Zwift race. With Zwift, I can pick a climbing course and focus on climbing up Alpe du Zwift. My smart trainer responds to the increase in gradient and adjusts accordingly. It feels like I’m climbing up an 8% grade for 60 minutes. It’s more efficient than trying to hunt down a 60-minute climb outdoors. For sprinting, I can either build a workout that focuses on sprints or I can join a race where I must sprint to attack, catch up, or win. Because of the racing, I’ve increased by FTP by 7% this year. I still haven’t mastered climbing or sprinting against other Zwifters, but it’s coming slowly…..   Video of the Week: Into the Wild: Training with Chris Leiferman   Upcoming Interviews: Pro triathlete and Boulder-based Rudy von Berg.  He's won back to back races in France and is on his way to Daytona.  Triathlon runs in the family as Rudy has followed in his dad's footsteps.  He's been crushing 70.3 and ready to hit IRONMAN in 2021. Josh Clemente - Founder of Levels Health has are really amazing story.  He has been an engineer for the life support systems in the SpaceX program.  Wait until you hear how research they were doing with how the science of keeping humans alive in space ties to CGM systems and what Levels Health is doing to help people learn how to control our blood glucose to avoid disease and inflammation. Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Our guest this week is pro triathlete Chris Leiferman. He too has been on a winning streak and we wanted to catch up with him on his recent W at the Great Floridian and the Wildcard spot he has secured for Daytona.  Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. Show Sponsor: VENGA Thanks to Venga CBD for sponsoring today's show.  Venga is a premium CBD that will improve your athletic performance by helping reduce inflammation and anxiety.  Read the Venga blog - 5 WAYS TO BUST STRESS HEADING INTO THE HOLIDAYS   Venga CBD products stand above other products because they are made for endurance athletes here in Colorado with the highest quality hemp. All their products are THC free, with the highest bioavailability of any CBD.  Venga has a no-risk, 60-day, money-back guarantee.  It's easy to order online and have delivered right to your door.   Get yours at https://vengaendurance.com/303podcast/.  Get 30% off your first order with promo code - 303podcast.  Subscribe and save 15% on future orders.   In Today's Show Feature interview with Chris Leiferman What New in the 303 - Without Limits Cyclocross CX in Broomfield, Why (Jessica Whirt) likes indoor riding and tips for keeping it fun and effective Endurance News - Valencia World Cup Triathlon (Blummenfelt), Lionel Sanders takes the CA 1 hour distance record   Interview with Chris Leiferman: Chris Leiferman is one of the most exciting talents on the long distance triathlon scene. Chris had an outstanding year in 2018 winning two Ironman events (Ironman Boulder and Ironman Louisville) and securing his qualification for the 2019 Ironman World Championship in Hawaii. Leiferman is ready to build on this successful year and his 2019 goals include but aren't limited to an Ironman distance win, a 70.3 win, and a top 10 finish at Kona. Makes sense what Chris said about the 20 meter no draft zone giving the long distance an advantage and put ITU contenders at a disadvantage.   Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind you need as an active outdoor enthusiast.  Buddy’s mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Ironman Florida   Valencia gears up for final World Cup of 2020 The unpredictable 2020 World Triathlon season comes to a close on Saturday in the city of Valencia when the final sprint-distance World Cup of the year takes to Spain’s east coast. This may only be the fourth World Cup able to be held in the past ten months, but the standard of racing has been incredible with world number ones, Olympic Champions and legends of the sport taking the precious opportunities to gather on the blue carpet. This weekend promises to follow suit, with World Champion Vincent Luis wearing the number one in a men’s race that includes the likes of Alistair Brownlee, Henri Schoeman and Gustav Iden.  Switzerland’s double Olympic medallist Nicola Spirig will be one to watch in a wide-open women’s race and on a pan-flat course where Lisa Tertsch and Verena Steinhauser could challenge.  The race starts with a 750m, one lap swim of Valencia Marina, transitioning into a 4-lap, 20km bike around the edge of the harbour. The 5km run follows exactly the same route for just one circuit and you can watch all the action as it unfolds on TriathlonLIVE.tv. Women’s Race Saturday 7 November, 2.15pm CET First to line up will be the elite women, led by Verena Steinhauser. The Italian has been in sparkling form with a top 10 in Karlovy Vary followed by bronze in Arzachena thanks to a lightening bike segment. Despite several third places at this level the top two podium places have eluded Steinhauser to now. This could be the race to change that. Germany’s Lisa Tertsch again proved she is one of the fastest out there over 5km, scoring comfortably the fastest splits in the last two races in Sardinia and Karlovy Vary. A good swim here could see a first return to the World Cup podium since her brilliant gold in Antwerp last year. Olympic Champion in 2012, silver medallist in 2016, Nicola Spirig picks up the path towards a possible fifth Games in Tokyo with only a first World Cup appearance of the year to test where her race-readiness is before what should be a huge 2021 of racing for the Swiss star. Two Brazilians with solid races in Karlovy Vary, Luisa Baptista and Djenyfer Arnold, will be looking to close out 2020 in positive fashion, while Britain’s Beth Potter was in sizzling form on both bike and run in Arzachena to seal a silver that will leave her full of confidence in Valencia. A predictably strong Spanish contingent will be spearheaded by Anna Godoy Contreras, Xisca Tous and Sara Perez Sala, with a host of local talent taking the opportunity of some World Cup start experience on home turf. Mexico’s Michelle Flipo scored European Cup bronze up the coast in Barcelona at the end of October and will be raring to go, Australia’s Natalie van Coevorden continues to fly the flag for Oceania and also just needs a good position off the bike to mount a serious challenge for the medals.   Full women’s start list here. Men’s Race Saturday 7 November, 4.45pm CET It is hard to look beyond France’s Vincent Luis as the favourite to land a fourth successive 2020 gold in Valencia, but the men’s start list continues to pack in big names that will be ready to pounce if the Frenchman shows any - however unlikely - signs of end-of-year weariness. Luis has been able to hit the front from the first strokes of the swim since the return to racing and whether flat or hilly, sprint or standard distance, nothing has stood in his way. It was Kristian Blummenfelt who pushed him closest in Italy a month ago, where a tough bike climb played to the Norwegians strengths. Teammate Gustav Iden would also be more at home in the hills but will be looking for an explosive showing on the flat roads of Valencia. South Africa’s Henri Schoeman made his return to the blue carpet in Sardinia, and continues to gradually test his early Olympic preparations, while Jelle Geens will have his eye on another trademark rapid 5km finale to put himself into contention and could be one of the few who can stretch Luis over the closing stages of the run if still in touch. Alistair Brownlee’s continues along the path to a second defence of his Olympic title and knows that more displays like October’s in Arzachena will put him in prime contention for a spot on the GB team alongside his brother. Antonio Serrat Seoane and Genis Grau will be looking to put together big races in their native Spain, USA’s Tony Smoragiewicz and Brazilian Manoel Messias among the talents who could be pushing for a podium spot at the pointy end of the race. Full men’s start list here. Ironman triathlete Lionel Sanders sets Canadian record for distance cycled in an hour Lionel Sanders struck a blow for triathletes in the elite cycling ranks by breaking the Canadian hour record. The Ironman triathlete from Windsor, Ont., rode 51.304 kilometres in 60 minutes Friday at the Mattamy National Cycling Centre velodrome in Milton, Ont. Track cyclist Ed Veal held the previous record of 48.587 km set in the same velodrome in 2017. "My glutes are fried," Sanders told The Canadian Press from his car en route back to Windsor. "They don't work anymore." Despite horrific bike crash, Para-cyclist Kate O'Brien refuses to quit chasing her dreams The world record of 55.089 km was set in 2019 by Belgian pro cyclist Victor Campenaerts, who is currently competing in the Giro d'Italia stage race. "I know my position in the hierarchy, but I hope that the cyclists appreciate that triathlon cycling has come a long way," Sanders said. "We're not completely at the level that the single-sport athletes are, but we're not that far off." The 32-year-old averaged 17.194 seconds per lap over 205 on a solo ride in a nearly empty building. The event was streamed live on YouTube.   What's New in the 303: New Broomfield Cyclocross Venue Rousing Success Colorado has more racing per capita than most any other state and the quality of the racing here is hard to beat. There is top talent like national champions Katie Compton and Eric Brunner who won the women’s and mens open respectfully. Carlos Casali made the trip from Wisconsin and took the men’s 40+ open victory. (check out this podcast 303 recorded with Carlos this week to learn about his life, his training regiment—he has ridden over 20,000 miles this year).   When Lance Panigutti found out the Sienna Lake venue was not going to be available in 2020, the city of Broomfield presented another option tucked in a business park just north of highway 36  and east of Highway 287.  “I like this area, it has good parking and amenities and room to expand. Its in an industrial park area with little impact on the city or public recreation areas. I’m quite pleased with how this turned out, I only wish the big run up challenge was a little closer,” said Lance. “The city was great to work with and I’m excited for this venue in the future.”   Why You Might Love Zwifting Too Winter’s coming.  Which means it’s time to pull out the cold riding gear and put away summer gear. Or is it? Well, if you race on Zwift or ride indoors, you don’t have to switch out your riding clothes. And that’s one of the many reasons why I’m a proponent of Zwift.   Why I Like Riding Indoors Let me first start off by saying I love riding outside and I like riding indoors. I also wouldn’t propose riding inside if I didn’t use an app like Zwift. Here’s why I enjoy riding indoors on Zwift:   I get to work on my weaknesses My two biggest weaknesses are climbing and sprinting. And you need to do both if you want to do well in a Zwift race. You also need to be a good time trialist to win on Zwift too if we’re being honest. All three weaknesses put me mid-pack in an A category Zwift race. With Zwift, I can pick a climbing course and focus on climbing up Alpe du Zwift. My smart trainer responds to the increase in gradient and adjusts accordingly. It feels like I’m climbing up an 8% grade for 60 minutes. It’s more efficient than trying to hunt down a 60-minute climb outdoors. For sprinting, I can either build a workout that focuses on sprints or I can join a race where I must sprint to attack, catch up, or win. Because of the racing, I’ve increased by FTP by 7% this year. I still haven’t mastered climbing or sprinting against other Zwifters, but it’s coming slowly…..   Video of the Week: Into the Wild: Training with Chris Leiferman   Upcoming Interviews: Pro triathlete and Boulder-based Rudy von Berg.  He's won back to back races in France and is on his way to Daytona.  Triathlon runs in the family as Rudy has followed in his dad's footsteps.  He's been crushing 70.3 and ready to hit IRONMAN in 2021. Josh Clemente - Founder of Levels Health has are really amazing story.  He has been an engineer for the life support systems in the SpaceX program.  Wait until you hear how research they were doing with how the science of keeping humans alive in space ties to CGM systems and what Levels Health is doing to help people learn how to control our blood glucose to avoid disease and inflammation. Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Professional Cyclist Katie Compton is a 15 time National Champion and has one numerous UCI Cyclocross races in Europe and North America. She joins us to talk about training, nutrition, dogs, and more!  Follow Katie Compton Instagram - https://www.instagram.com/katiefncompton/   Support a) Tweet, Share, Gram or message an episode or post you like!  b) Rate & review on your preferred app!  b) PRE-Order Shred-Girls by Molly Hurford https://amzn.to/2RBDlJy c) Donate at www.wideanglepodium.com/donate  

Katie Compton is a 15-time consecutive US National Cyclocross Champion and has amassed twenty three World Cup wins and four medals at Cyclocross World Championships and 130+ UCI wins, making her the most successful US Cyclocross athlete male or female in the sport. She credits much of her success to her husband Mark who is her mechanic and primary support person. Katie and Mark talk about their relationship and how they've managed to stay in love while spending most of their time together, focused on a common goal over the past seventeen years.

  This is our first in a series of podcasts in which we are partnering with Shimano and for our first episode we headed to Hoogerheide for the final round of the Cyclo-cross World Cup. We hear from several of the main protagonists including Wout Van Aert, Mathieu van der Poel, and his father Adri, Katie Compton and Ceylin del Carmen Alvarado as we sample and soak up the unique and exciting atmosphere at one of the biggest cylco-cross races of the year.  We also talk componentry and kit, while for your amusement, we even send a cyclo-cross novice, editor in chief Daniel Benson, around the elite course, to test out the latest gear from Shimano.    Sponsor message Founded in Osaka, Japan in 1921, Shimano has been dedicated to helping people get closer to nature by bicycle for almost 100 years. That comes with the desire to create outstanding cycling products and apparel.   With decades of experience in creating internationally renowned bicycle components, Shimano is proud to have developed products that continue to take countless athletes to victory and provide the means for limitless global bicycle journeys.   Those athletes include superstars such as Chris Froome, Egan Bernal, Julian Alaphillipe, Tom Dumoulin, Mathieu Van Der Poel and many more.   From sun-soaked Grand Tours to wet and windy spring Classics and everything in between, Dura-Ace is powering these riders to victory. Professionals riding, testing and winning on Shimano all year round, proving the technology for you to use.  For more on Shimano's elite components and apparel see bike.shimano.com.

Hello and welcome to Fast Talk! I'm your host Chris Case. Today we have a great episode in store for you, with someone you’ve heard from many times before on Fast Talk. Today, we’re finally joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport. What do pros know about that balance, you ask? “They’re pampered!” you’re probably thinking. Well, not exactly true. The life of a pro cyclist is not as glamorous as you might think. We’ll discuss that misconception, but we’ll spend the majority of our conversation learning the many ways in which Brent has learned to balance training and racing with being a good husband, a soon-to-be-father, a son and friend, and a gran fondo promoter, among many other things. Through the years of racing both at the neo-pro level through to the WorldTour, Brent has dealt with limited time—sometimes well, sometimes not so well—which has forced him to prioritize his life in myriad ways. And it’s those tips that apply to all of us. The high level of physical and mental performance that is demanded of pro athletes while they also strive to maintain healthy relationships and interests outside of their career, means that they have been forced to master “life-balance.” While we don’t all deal with the issues related to pro cyclists’ in our own lives, there are common themes about self-care, spending time on relationships, knowing your personal limits, and working to keep your passions alive that we can all relate to. Today, along with Brent, we spoke to long-time pro and coach Katie Compton, as well as two of our favorite coaches and soon-to-be Fast Labs podcast hosts, Grant Holicky and Colby Pearce. If you didn't catch it yet, we released our first bonus podcast last week. That’s right, Fast Talk is now a weekly podcast. Coach Connor and I were able to answer a few of your questions, one related to overtraining and burn-out—not-interchangeable terms, thank you Dr. Seiler for the correction—and one related to physiological testing. If you have a question for us you can either write us at Fasttalk@fastlabs.com OR, as you may have heard by now, we have a number setup for you to call – it's 719-800-2112 . Leave a voicemail with your question. If we can hear you loud and clear in the message, we may include the recording in the show. Now, bust out your balance board, brush up on your communication skills, it’s time to compartmentalize. Let’s make you fast!

Hello and welcome to Fast Talk! I'm your host Chris Case. Today we have a great episode in store for you, with someone you’ve heard from many times before on Fast Talk. Today, we’re finally joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport. What do pros know about that balance, you ask? “They’re pampered!” you’re probably thinking. Well, not exactly true. The life of a pro cyclist is not as glamorous as you might think. We’ll discuss that misconception, but we’ll spend the majority of our conversation learning the many ways in which Brent has learned to balance training and racing with being a good husband, a soon-to-be-father, a son and friend, and a gran fondo promoter, among many other things. Through the years of racing both at the neo-pro level through to the WorldTour, Brent has dealt with limited time—sometimes well, sometimes not so well—which has forced him to prioritize his life in myriad ways. And it’s those tips that apply to all of us. The high level of physical and mental performance that is demanded of pro athletes while they also strive to maintain healthy relationships and interests outside of their career, means that they have been forced to master “life-balance.” While we don’t all deal with the issues related to pro cyclists’ in our own lives, there are common themes about self-care, spending time on relationships, knowing your personal limits, and working to keep your passions alive that we can all relate to. Today, along with Brent, we spoke to long-time pro and coach Katie Compton, as well as two of our favorite coaches and soon-to-be Fast Labs podcast hosts, Grant Holicky and Colby Pearce. If you didn't catch it yet, we released our first bonus podcast last week. That’s right, Fast Talk is now a weekly podcast. Coach Connor and I were able to answer a few of your questions, one related to overtraining and burn-out—not-interchangeable terms, thank you Dr. Seiler for the correction—and one related to physiological testing. If you have a question for us you can either write us at Fasttalk@fastlabs.com OR, as you may have heard by now, we have a number setup for you to call – it's 719-800-2112 . Leave a voicemail with your question. If we can hear you loud and clear in the message, we may include the recording in the show. Now, bust out your balance board, brush up on your communication skills, it’s time to compartmentalize. Let’s make you fast!

Hello and welcome to Fast Talk! I'm your host Chris Case. Today we have a great episode in store for you, with someone you’ve heard from many times before on Fast Talk. Today, we’re finally joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport.   What do pros know about that balance, you ask? “They’re pampered!” you’re probably thinking. Well, not exactly true. The life of a pro cyclist is not as glamorous as you might think. We’ll discuss that misconception, but we’ll spend the majority of our conversation learning the many ways in which Brent has learned to balance training and racing with being a good husband, a soon-to-be-father, a son and friend, and a gran fondo promoter, among many other things. Through the years of racing both at the neo-pro level through to the WorldTour, Brent has dealt with limited time—sometimes well, sometimes not so well—which has forced him to prioritize his life in myriad ways. And it’s those tips that apply to all of us.  The high level of physical and mental performance that is demanded of pro athletes while they also strive to maintain healthy relationships and interests outside of their career, means that they have been forced to master “life-balance.”    While we don’t all deal with the issues related to pro cyclists’ in our own lives, there are common themes about self-care, spending time on relationships, knowing your personal limits, and working to keep your passions alive that we can all relate to.   Today, along with Brent, we spoke to long-time pro and coach Katie Compton, as well as two of our favorite coaches and soon-to-be Fast Labs podcast hosts, Grant Holicky and Colby Pearce.   If you didn't catch it yet, we released our first bonus podcast last week. That’s right, Fast Talk is now a weekly podcast. Coach Connor and I were able to answer a few of your questions, one related to overtraining and burn-out—not-interchangeable terms, thank you Dr. Seiler for the correction—and one related to physiological testing.   If you have a question for us you can either write us at FastTalk@FastLabs.com OR, as you may have heard by now, we have a number setup for you to call – it's 719-800-2112 . Leave a voicemail with your question. If we can hear you loud and clear in the message, we may include the recording in the show.  Now, bust out your balance board, brush up on your communication skills, it’s time to compartmentalize. Let’s make you fast!  

How was your week? We continue to dig into our bicycling lives. In Europe the Cyclocross Nationals weekend just closed out with some Same-as-usuals and a few surprises. We share our interviews from our own Nationals weekend. Featuring in order Emily Kachorak, Courtenay McFadden, Stephen Hyde, Katie Compton, Logan Owen, and Tyler Cloutier.

Episode 172 is a show recorded live at the Trek Bikes Shop in Tacoma, Washington, during the 2019 U.S. Cyclocross National Championships. The panel included Katie Compton and Trek Collective racer, Tricia Fleischer. Cyclocross Radio is part of the Wide Angle Podium network and it's our donor drive! Please consider becoming a member. Go to www.wideanglepodium.com/donate to learn more and contribute. Get 15% off the new Worx Hydroshot power washer by going to www.yourcleanbike.com and using the code GEARUP. Check out the final Voler Apparel CX Heat Check Power Rankings at www.youtube.com/cxhairs. Please subscribe to Cyclocross Radio and all of the Wide Angle Podium shows on Apple Podcasts, if that’s how you consume podcasts. Also, rate and review on Apple Podcasts, even if it’s not the way you consume podcasts. To keep up to date, follow @cxhairs  on Instagram and Twitter. Have a question, comment, complaint or general inquiry? Hit us up at feedback@cxhairs.com And don't hesitate to call the helpline: 405-CXHAIRS. Need coffee? (Trick question, you do). Check out our partnership with Grimpeur Bros and the amazingly tasty Hello Cyclocross Friends! Espresso blend. You can get these flavorful and possibly magical beans here: https://www.grimpeurbros.com/products/hello-cyclocross-friends-wap-espresso

After a few weeks away, December 18th 2019 Episode 179  Ron’s Rant: It’s winter, Who’s cleaning the rail trails and bicycle trails?  On a positive side: National Cyclocross Championships. Local rider honored, Katie Compton sees the end of her 15 year reign. The Maintenance Minute: Riding on ice and snow covered trails and Roads!   […]

Between 2 Wheels Podcast: Cycling News, Commentary, and Analysis from NorCal; Host Tyler Janke, Curt Mills and Chris Flower. Episode #154 -  Tyler does a quick recap of Cyclocross National Championships in Lakewood WA where Katie Compton's 15 year reign finally comes to an end.  15 years is a long time.  What were you doing 15 years ago and what was happening in the world in 2004?  The River Ride World Champs happened and we give some love to the 2019 winner.  We also go over some news of the NCNCA with gossip on new riders and teams.  Gravel, registering your bike and compulsory helmet laws are also in for some comments.   Reference Material: Register your bike or go to jail article. Sac Bee Bike Deaths and Helmet Laws article. Subscribe to our Podcast YouTube Channel.  Give us a rating and comment on iTunes, Stitcher, Overcast.fm, GooglePlay or Podbean and now also on TuneinSubscribe on Android Follow and share us on Facebook at: https://www.facebook.com/between2wheels/Find us on twitter @b2w_podcast or Email: admin@between2wheels.comWebsite: www.between2wheels.com

Katie Compton heads to Tacoma, Washington this week for the USA Cycling National Cyclocross Championships, where she is the 15-time defending national champion. This week on The VeloNews Podcast we catch up with Compton to talk about her legendary streak at U.S. nationals. Who are the women to challenge her at U.S. nationals? What role does confidence play in her many victories? Compton then discusses some of the wider dynamics at play in international cyclocross, from the rise of young female racers from The Netherlands, to the proposed 16-race World Cup calendar for 2021. All that and more on this week's interview with Katie Compton.

Katie Compton heads to Tacoma, Washington this week for the USA Cycling National Cyclocross Championships, where she is the 15-time defending national champion. This week on The VeloNews Podcast we catch up with Compton to talk about her legendary streak at U.S. nationals. Who are the women to challenge her at U.S. nationals? What role does confidence play in her many victories? Compton then discusses some of the wider dynamics at play in international cyclocross, from the rise of young female racers from The Netherlands, to the proposed 16-race World Cup calendar for 2021. All that and more on this week's interview with Katie Compton.

On this the second edition of Cyclocross reviews, as a special release episode we take look back again at the 2007 CX World championship race.  This time we look at the Women's race and Katie Compton's historic ride. Send tech questions to bikeshopshow@gmail.com or call 734-335-0262 Scott Dedenbach is on Instagram at @bikeshopcx Doug McClintock is on "The Gravel Lot" on this very network and is available @dubminion on twitter.

You know her as the 15x Cyclocross National Champion, and she's arguably the greatest American cyclist of all time. In this week's episode from inside Trek HQ, we let her talk about stories you haven't heard: Topics like growing up, living with a rare genetic disorder, and if she feels like she has ever found her personal limits. Photo: Kent Baumgardt Subscribe to The Gravel Lot on the Wide Angle Podium Network and become a member TODAY and get access to EXCLUSIVE bonus content. Learn more about the WORX Hydroshot: Use code "cleanbike" at checkout for 15% off WHOOP Grimpeur Brothers Coffee: Purchase The Full Schleck or Hello Cyclocross Friends Espresso and support WAP today! Handup Gloves: Use code "PEBBLE$" for 20% off EVERYTHING in store. RoadID: Save $10 off ANY order over $20. Be Free Ride Bikes: Exclusive Preview of Unknown Country: One man's inspirational journey to the Dirty Kanza XL Visit The Gravel Lot website for our latest podcast, Real Talk videos, Bonus Content, shop, social media, and everything in between. Learn more about Undertipper and download their latest album “Y'all” at: http://undertipper.bandcamp.com/

Here on Fast Talk, we’ve been known to periodically quote a study or two. While in the past, athletes mostly figured out their training by trial and error or what felt right, nowadays, in this era of marginal gains, no coach or serious athlete can get away without some understanding of physiology. Winning at the highest level requires digging through the science to find those little nuggets that translate to real gains. The problem is, while many of us read the science, a lot of us don’t know how to interpret it, or when it’s good research that draws useful conclusions or bad research that will lead you astray. That’s made particularly complicated by the fact that there are many well-conducted studies that, because of the nature of their methods, outcome goals, or the size of their study group, may lead you to draw conclusions you shouldn’t. So today we’re going to dive into the physiology research itself and give you some tips on how to both read and interpret the science. We’ll discuss: • First, the basic structure of a research study. • Next, some basic concepts you need to understand in order to read research. • We’ll then dive deeper into the methods—the section people love to skip over—and why they are so important. • Next, we’ll talk about some preferences among researchers, such as their tendency to test in the lab and not on the road, and why they love VO2max tests, despite the fact that they don’t actually correlate well with performance. • We’ll discuss a study’s endpoints—what they are measuring and why that is so important. • Next, we’ll learn about the concept of the false null hypothesis and things that can influence it, such as study length and the number of participants. • Finally, we’ll talk about how the data revolution in cycling is allowing for some truly unique studies. Our primary guests today are Dr. Jim Peterman, a professor of exercise physiology at Ball State University who got his Ph.D. while balancing a professional cycling career, and Nate Wilson, a former elite U23 racer and head coach at Catalyst Coaching. Along with our primary guests, we talked with cyclocross legend and longtime coach Katie Compton, and also Dr. Ciaran O’Grady, a physiologist with Team Dimension Data. As high-level coaches, both need to keep up on the research. They each shared thoughts on what they look for to know they can trust a study. Finally, we touched base with Grant Holicky, a top coach at Forever Endurance, and one of his athletes, Maxx Chance, who had a unique take on the research. Now, are you ready to be blinded by science? Let’s make you fast!

Here on Fast Talk, we’ve been known to periodically quote a study or two. While in the past, athletes mostly figured out their training by trial and error or what felt right, nowadays, in this era of marginal gains, no coach or serious athlete can get away without some understanding of physiology. Winning at the highest level requires digging through the science to find those little nuggets that translate to real gains. The problem is, while many of us read the science, a lot of us don’t know how to interpret it, or when it’s good research that draws useful conclusions or bad research that will lead you astray. That’s made particularly complicated by the fact that there are many well-conducted studies that, because of the nature of their methods, outcome goals, or the size of their study group, may lead you to draw conclusions you shouldn’t. So today we're going to dive into the physiology research itself and give you some tips on how to both read and interpret the science. We’ll discuss:   • First, the basic structure of a research study. • Next, some basic concepts you need to understand in order to read research. • We’ll then dive deeper into the methods—the section people love to skip over—and why they are so important. • Next, we’ll talk about some preferences among researchers, such as their tendency to test in the lab and not on the road, and why they love VO2max tests, despite the fact that they don’t actually correlate well with performance. • We’ll discuss a study’s endpoints—what they are measuring and why that is so important. • Next, we’ll learn about the concept of the false null hypothesis and things that can influence it, such as study length and the number of participants. • Finally, we’ll talk about how the data revolution in cycling is allowing for some truly unique studies.   Our primary guests today are Dr. Jim Peterman, a professor of exercise physiology at Ball State University who got his Ph.D. while balancing a professional cycling career, and Nate Wilson, a former elite U23 racer and head coach at Catalyst Coaching.   Along with our primary guests, we talked with cyclocross legend and longtime coach Katie Compton, and also Dr. Ciaran O’Grady, a physiologist with Team Dimension Data. As high-level coaches, both need to keep up on the research. They each shared thoughts on what they look for to know they can trust a study.   Finally, we touched base with Grant Holicky, a top coach at Forever Endurance, and one of his athletes, Maxx Chance, who had a unique take on the research.   Now, are you ready to be blinded by science? Let's make you fast!

Here on Fast Talk, we’ve been known to periodically quote a study or two. While in the past, athletes mostly figured out their training by trial and error or what felt right, nowadays, in this era of marginal gains, no coach or serious athlete can get away without some understanding of physiology. Winning at the highest level requires digging through the science to find those little nuggets that translate to real gains. The problem is, while many of us read the science, a lot of us don’t know how to interpret it, or when it’s good research that draws useful conclusions or bad research that will lead you astray. That’s made particularly complicated by the fact that there are many well-conducted studies that, because of the nature of their methods, outcome goals, or the size of their study group, may lead you to draw conclusions you shouldn’t. So today we're going to dive into the physiology research itself and give you some tips on how to both read and interpret the science. We’ll discuss:   • First, the basic structure of a research study. • Next, some basic concepts you need to understand in order to read research. • We’ll then dive deeper into the methods—the section people love to skip over—and why they are so important. • Next, we’ll talk about some preferences among researchers, such as their tendency to test in the lab and not on the road, and why they love VO2max tests, despite the fact that they don’t actually correlate well with performance. • We’ll discuss a study’s endpoints—what they are measuring and why that is so important. • Next, we’ll learn about the concept of the false null hypothesis and things that can influence it, such as study length and the number of participants. • Finally, we’ll talk about how the data revolution in cycling is allowing for some truly unique studies.   Our primary guests today are Dr. Jim Peterman, a professor of exercise physiology at Ball State University who got his Ph.D. while balancing a professional cycling career, and Nate Wilson, a former elite U23 racer and head coach at Catalyst Coaching.   Along with our primary guests, we talked with cyclocross legend and longtime coach Katie Compton, and also Dr. Ciaran O’Grady, a physiologist with Team Dimension Data. As high-level coaches, both need to keep up on the research. They each shared thoughts on what they look for to know they can trust a study.   Finally, we touched base with Grant Holicky, a top coach at Forever Endurance, and one of his athletes, Maxx Chance, who had a unique take on the research.   Now, are you ready to be blinded by science? Let's make you fast!

Just ask any Tour de France rider who’s frequently burning 5000 calories or more per day about in-race nutrition and they’ll tell you that it’s both critical and tricky to get right. You can spend months getting your legs ready for your target event, you can be putting out the best numbers of your life, and that can all be wiped away by a poorly timed bonk or intestinal cramping. You have to consume enough carbohydrates to keep the legs ticking over when the race gets hard, but at the same time you need to make sure they are well tolerated and you’re able to absorb them. It’s a tricky balance and it’s highly individual. Simply buying the newest, coolest sports nutrition product isn’t going to get you there. You have to find what works for you. But just as importantly, you have to remember that in-race nutrition, just like almost all things, is trainable and while you’re out three doing your big weekend ride, or hard hill repeats, you need to dedicate some time to training the gut. So, today we’ll dive into nutritional training and talk about: 1. Applying a scientific approach to figuring out your carbohydrate needs and whether you are a fat burner or a carbohydrate burner. 2. Second, G.I. distress. Some thoughts on what causes it and why intestinal permeability may be a factor 3. Next, we’ll discuss race nutrition and why changing up what you eat on race day may not be your best strategy. 4. Fourth, why most people can only absorb 60g of carbohydrates per hour but we’re still recommending trying to get 90g. That sounds like a lot, but it’s actually only about 360 calories which is still less than what you’re going to burn in an hour during a big race. 5. The best mix of carbohydrates to improve absorption 6. Why you need to dedicate time every week to training your gut – no different from the time and energy you invest in training your legs. 7. Finally, we’ll talk about any potential health concerns with focused race nutrition and briefly touch both on the microbiome and l-glutamine Our primary guest today is none other than Dr Asker Jeukendrup. Dr Juekendrup, is one of the most renowned sports nutrition researchers in the World. He was Editor-in-Chief of the European Journal of Sport Science. He ran the Gatorade Sports Science Institute back when it was the center coaches and team managers were looking to for the leading hydration research. Dr Jeukendrup now has his own company, Mysportscience and works with Team Jumbo Visma. Along with Dr Jeukendrup, we talked with Katie Compton, the winner of 15 consecutive national titles, and a four-time silver medalist at ‘cross worlds. She’s familiar with G.I. problems during races and shared with Chris some of her thoughts. Next, we checked in with Colby Pearce, at this point our unofficial third regular on Fast Talk. He had some warnings about getting too caught up in traditional sports nutrition products and emphasized the importance of also considering health. Finally, we touched base with Ryan Kohler, the head coach at the University of Colorado Sports Medicine and Performance Center. Ryan frequently works with athletes on training their guts for their target events and shared some of his strategies. Alright, pull out your Swedish fish…. throw them in the trash and get some real sports nutrition and let’s make you fast!

Just ask any Tour rider who’s frequently burning 5000 calories or more per day about in-race nutrition and they’ll tell you that it’s both critical and tricky to get right. You can spend months getting your legs ready for your target event, you can be putting out the best numbers of your life, and that can all be wiped away by a poorly timed bonk or intestinal cramping. You have to consume enough carbohydrates to keep the legs ticking over when the race gets hard, but at the same time you need to make sure they are well tolerated and you’re able to absorb them. It’s a tricky balance and it’s highly individual. Simply buying the newest, coolest sports nutrition product isn’t going to get you there. You have to find what works for you. But just as importantly, you have to remember that in-race nutrition, just like almost all things, is trainable and while you’re out three doing your big weekend ride, or hard hill repeats, you need to dedicate some time to training the gut. So, today we'll dive into nutritional training and talk about: 1. Applying a scientific approach to figuring out your carbohydrate needs and whether you are a fat burner or a carbohydrate burner. 2. Second, G.I. distress. Some thoughts on what causes it and why intestinal permeability may be a factor 3. Next, we’ll discuss race nutrition and why changing up what you eat on race day may not be your best strategy. 4. Fourth, why most people can only absorb 60g of carbohydrates per hour but we’re still recommending trying to get 90g. That sounds like a lot, but it’s actually only about 360 calories which is still less than what you’re going to burn in an hour during a big race. 5. The best mix of carbohydrates to improve absorption 6. Why you need to dedicate time every week to training your gut – no different from the time and energy you invest in training your legs,. 7. Finally, we’ll talk about any potential health concerns with focused race nutrition and briefly touch both on the microbiome and l-glutamine   Our primary guest today is none other than Dr Asker Jeukendrup. Dr Juekendrup, is one of the most renowned sports nutrition researchers in the World. He was Editor-in-Chief of the European Journal of Sport Science. He ran the Gatorade Sports Science Institute back when it was the center coaches and team managers were looking to for the leading hydration research. Dr Jeukendrup now has his own company, Mysportscience and works with Team Jumbo Visma.   Along with Dr Jeukendrup, we talked with Katie Compton, the winner of 15 consecutive national titles, and a four-time silver medalist at ‘cross worlds. She’s familiar with G.I. problems during races and shared with Chris some of her thoughts. Next, we checked in with Colby Pearce, at this point our unofficial third regular on Fast Talk. He had some warnings about getting too caught up in traditional sports nutrition products and emphasized the importance of also considering health.   Finally, we touched base with Ryan Kohler, the head coach at the University of Colorado Sports Medicine and Performance Center. Ryan frequently works with athletes on training their guts for their target events and shared some of his strategies.   Alright, pull out your Swedish fish.... throw them in the trash and get some real sports nutrition and let's make you fast!

Just ask any Tour rider who’s frequently burning 5000 calories or more per day about in-race nutrition and they’ll tell you that it’s both critical and tricky to get right. You can spend months getting your legs ready for your target event, you can be putting out the best numbers of your life, and that can all be wiped away by a poorly timed bonk or intestinal cramping. You have to consume enough carbohydrates to keep the legs ticking over when the race gets hard, but at the same time you need to make sure they are well tolerated and you’re able to absorb them. It’s a tricky balance and it’s highly individual. Simply buying the newest, coolest sports nutrition product isn’t going to get you there. You have to find what works for you. But just as importantly, you have to remember that in-race nutrition, just like almost all things, is trainable and while you’re out three doing your big weekend ride, or hard hill repeats, you need to dedicate some time to training the gut. So, today we'll dive into nutritional training and talk about: 1. Applying a scientific approach to figuring out your carbohydrate needs and whether you are a fat burner or a carbohydrate burner. 2. Second, G.I. distress. Some thoughts on what causes it and why intestinal permeability may be a factor 3. Next, we’ll discuss race nutrition and why changing up what you eat on race day may not be your best strategy. 4. Fourth, why most people can only absorb 60g of carbohydrates per hour but we’re still recommending trying to get 90g. That sounds like a lot, but it’s actually only about 360 calories which is still less than what you’re going to burn in an hour during a big race. 5. The best mix of carbohydrates to improve absorption 6. Why you need to dedicate time every week to training your gut – no different from the time and energy you invest in training your legs,. 7. Finally, we’ll talk about any potential health concerns with focused race nutrition and briefly touch both on the microbiome and l-glutamine   Our primary guest today is none other than Dr Asker Jeukendrup. Dr Juekendrup, is one of the most renowned sports nutrition researchers in the World. He was Editor-in-Chief of the European Journal of Sport Science. He ran the Gatorade Sports Science Institute back when it was the center coaches and team managers were looking to for the leading hydration research. Dr Jeukendrup now has his own company, Mysportscience and works with Team Jumbo Visma.   Along with Dr Jeukendrup, we talked with Katie Compton, the winner of 15 consecutive national titles, and a four-time silver medalist at ‘cross worlds. She’s familiar with G.I. problems during races and shared with Chris some of her thoughts. Next, we checked in with Colby Pearce, at this point our unofficial third regular on Fast Talk. He had some warnings about getting too caught up in traditional sports nutrition products and emphasized the importance of also considering health.   Finally, we touched base with Ryan Kohler, the head coach at the University of Colorado Sports Medicine and Performance Center. Ryan frequently works with athletes on training their guts for their target events and shared some of his strategies.   Alright, pull out your Swedish fish.... throw them in the trash and get some real sports nutrition and let's make you fast!

It’s been a long time coming, but Fast Talk is finally taking on cyclocross, from training to racing, honing technical skills to riding on nearly flat tires. Warning: there are few, if any, nerd bombs in this episode. Is there anything more fun than ripping around in the mud on an autumn day with all your friends? Jumping off your bike, jumping on your bike, diving into corners, bunny-hopping barriers, drifting through corners, powering through sand. The cyclists who have the most fun? Cyclocross racers. Today we'll dive into many facets of ‘cross, including: - First, why cyclocross is so unique to the cycling world, and why comparing it to crits or time trials doesn’t do it justice. - Second, what assets you need to be a good 'cross rider. Some of it is purely physiological like a good two to five-minute power, but there’s also more intangible things like resilience. - Few people race just ‘cross, so we’ll talk about how to balance multiple race seasons, and how to deal with what can end up being a long season as a result. - Fourth, we’ll explore the season a little deeper and talk about how both our experts like to periodize their training, and also how they address the short race season in cyclocross - We’ll explain the all-too-critical start position, and why that raises an important question when planning your season. Should you come into the 'cross season hot? - We’ll spend some time talking about the technical side of cyclocross. A good engine is important, but if you’re losing 10 seconds in the corners every lap, even the biggest engine isn’t enough. - Next, we’ll discuss the training side of cyclocross and why the unique nature of the sport also requires a unique approach to training. - Finally, we’ll talk about ‘cross races themselves— race strategy, the importance of course inspection, and selecting your gear. Our primary guests today are Grant Holicky, one of the top cyclocross coaches in the country, of Forever Endurance coaching, and one of his athletes Maxx Chance, a former collegiate cyclocross national champion. Along with Grant and Maxx, we spoke with Ellen Noble, a Red Bull sponsored athlete with Trek Factory Racing, and a multiple-time medalist at elite ‘cross nationals. Finally, I sat down with a true cyclocross legend, Katie Compton, the winner of 15 consecutive national titles, and a four-time silver medalist at ‘cross worlds.

The Fast Talk Podcast is your source for the best training advice and most compelling insight on what it takes to become a better cyclist. Listen in as VeloNews managing editor Chris Case and our resident physiologist and coach, Trevor Connor, discuss a range of topics, including sport science, training, physiology, technology, nutrition, and more. Is there anything more fun than ripping around in the mud on an autumn day with all your friends? Jumping off your bike, jumping on your bike, diving into corners, bunny-hopping barriers, drifting through corners, powering through sand. The cyclists who have the most fun? Cyclocross racers. The cycling discipline with the most hashtags? Cyclocross. It’s been a long time coming, but Fast Talk is finally taking on cyclocross, from training to racing, honing technical skills to riding on nearly flat tires. Warning: there are few, if any, nerd bombs in this episode. Today we’ll dive into many facets of ‘cross, including: First, why cyclocross is so unique to the cycling world, and why comparing it to crits or time trials doesn’t do it justice. Second, what assets you need to be a good ‘cross rider. Some of it is purely physiological like a good two to five-minute power, but there’s also more intangible things like resilience. Few people race just ‘cross, so we’ll talk about how to balance multiple race seasons, and how to deal with what can end up being a long season as a result. Fourth, we’ll explore the season a little deeper and talk about how both our experts like to periodize their training, and also how they address the short race season in cyclocross We’ll explain the all-too-critical start position, and why that raises an important question when planning your season. Should you come into the ‘cross season hot? We’ll spend some time talking about the technical side of cyclocross. A good engine is important, but if you’re losing 10 seconds in the corners every lap, even the biggest engine isn’t enough. Next, we’ll discuss the training side of cyclocross and why the unique nature of the sport also requires a unique approach to training. Finally, we’ll talk about ‘cross races themselves— race strategy, the importance of course inspection, and selecting your gear. Our primary guests today are Grant Holicky, one of the top cyclocross coaches in the country, of Forever Endurance coaching, and one of his athletes Maxx Chance, a former collegiate cyclocross national champion. Along with Grant and Maxx, we spoke with Ellen Noble, a Red Bull sponsored athlete with Trek Factory Racing, and a multiple-time medalist at elite ‘cross nationals. Finally, I sat down with a true cyclocross legend, Katie Compton, the winner of 15 consecutive national titles, and a four-time silver medalist at ‘cross worlds.

It’s been a long time coming, but Fast Talk is finally taking on cyclocross, from training to racing, honing technical skills to riding on nearly flat tires. Warning: there are few, if any, nerd bombs in this episode. Is there anything more fun than ripping around in the mud on an autumn day with all your friends? Jumping off your bike, jumping on your bike, diving into corners, bunny-hopping barriers, drifting through corners, powering through sand. The cyclists who have the most fun? Cyclocross racers. Today we'll dive into many facets of ‘cross, including: - First, why cyclocross is so unique to the cycling world, and why comparing it to crits or time trials doesn’t do it justice. - Second, what assets you need to be a good 'cross rider. Some of it is purely physiological like a good two to five-minute power, but there’s also more intangible things like resilience. - Few people race just ‘cross, so we’ll talk about how to balance multiple race seasons, and how to deal with what can end up being a long season as a result. - Fourth, we’ll explore the season a little deeper and talk about how both our experts like to periodize their training, and also how they address the short race season in cyclocross - We’ll explain the all-too-critical start position, and why that raises an important question when planning your season. Should you come into the 'cross season hot? - We’ll spend some time talking about the technical side of cyclocross. A good engine is important, but if you’re losing 10 seconds in the corners every lap, even the biggest engine isn’t enough. - Next, we’ll discuss the training side of cyclocross and why the unique nature of the sport also requires a unique approach to training. - Finally, we’ll talk about ‘cross races themselves— race strategy, the importance of course inspection, and selecting your gear. Our primary guests today are Grant Holicky, one of the top cyclocross coaches in the country, of Forever Endurance coaching, and one of his athletes Maxx Chance, a former collegiate cyclocross national champion. Along with Grant and Maxx, we spoke with Ellen Noble, a Red Bull sponsored athlete with Trek Factory Racing, and a multiple-time medalist at elite ‘cross nationals. Finally, I sat down with a true cyclocross legend, Katie Compton, the winner of 15 consecutive national titles, and a four-time silver medalist at ‘cross worlds.

Chat with Mimi Newcastle about being an official, and quick run down of cross notes with Robert Spinks.

This week on the couch (or a couch) we spoke with Phillip Young. Triathlete, full time salesman, husband, dog rescuer, and compulsive smiler. He's been a mainstay in the weekly shoutouts so it was about time to get him on and let him share his story. Phillip is one of the most consistent athletes we've coached over the years and he has made some CRAZY progress because of it. He's gone from fighting for an age group podium to fighting for the overall win. He also claimed his first national championship this season in aquabike. He's been to several world championship events, and in his spare time he smiles a lot. Like a lot. It's infectious really. We talk to Phillip about his life scenario, how he got into triathlon and multisport racing, and how the heck he fits it all in. He also provides a little insight on why he chose to look for a coach and the value it's brought to his training. There is a ton of good insight for the triathlete, duathlete, or any other multisport enthusiast. Don't miss this week's shout outs! - Katie Compton and Stephen Hyde (short story on when Coach Dale raced him as a Cat 3) - Pete Murray - Laura Cate Young - Adam Kaluzny

Todd and Tony throw a bar party and live podcast with Gnarly Monkey TV at Hook and Spoon for CX Nats. This special podcast includes interviews with Anthony Clark, Jeremy Powers and Katie Compton. See Youtube for full video version.  

The future is uncertain for Team Sky. Its title sponsor rocked the cycling world with news that it will end its support after 2019. What comes next? Can David Brailsford find a new sponsor? What happens to Chris Froome, Geraint Thomas, and all the others if the team tanks? We talk to our man in Europe Andrew Hood to learn more. Then we recap a muddy, wild U.S. cyclocross nationals including interviews with winners Stephen Hyde and Katie Compton. This episode of the VeloNews podcast is sponsored by Strava. Want to try Strava Summit and its wealth of analysis, training, and safety features? Go to www.strava.com/summit and use this promo code for a free month of Strava Summit: velonews

The future is uncertain for Team Sky. Its title sponsor rocked the cycling world with news that it will end its support after 2019. What comes next? Can David Brailsford find a new sponsor? What happens to Chris Froome, Geraint Thomas, and all the others if the team tanks? We talk to our man in Europe Andrew Hood to learn more. Then we recap a muddy, wild U.S. cyclocross nationals including interviews with winners Stephen Hyde and Katie Compton. This episode of the VeloNews podcast is sponsored by Strava. Want to try Strava Summit and its wealth of analysis, training, and safety features? Go to www.strava.com/summit and use this promo code for a free month of Strava Summit: velonews

Our man in Europe Andrew Hood Skypes in to talk about what he learned at Movistar's team camp. Plus, he remembers the late Paul Sherwen, who died unexpectedly Sunday night. We discuss if Nairo Quintana can turn things around after a disappointing 2018 season, whether Mikel Landa is cut out to be an outright grand tour GC leader, and how Alejandro Valverde is handling the spotlight of being world champion. Later in the program, we hear from Katie Compton on her "worst season yet" and ask her if she'll be able to defend her national cyclocross championship title. This episode of the VeloNews podcast is sponsored by Health IQ. To get a free quote and save money on life insurance, go to www.HealthIQ.com/velonews

Our man in Europe Andrew Hood Skypes in to talk about what he learned at Movistar's team camp. Plus, he remembers the late Paul Sherwen, who died unexpectedly Sunday night. We discuss if Nairo Quintana can turn things around after a disappointing 2018 season, whether Mikel Landa is cut out to be an outright grand tour GC leader, and how Alejandro Valverde is handling the spotlight of being world champion. Later in the program, we hear from Katie Compton on her "worst season yet" and ask her if she'll be able to defend her national cyclocross championship title. This episode of the VeloNews podcast is sponsored by Health IQ. To get a free quote and save money on life insurance, go to www.HealthIQ.com/velonews

This weeks show was a bit challenging as I'm putting it together from a hotel room while things are happening to prepare for CX season!  Fear not though because we have with us Mr. Katie Compton, Mark Legg to discuss do's and don't of cyclocross pitting.  He brings us a definite Euro flavor.  Also listener questions and What are you working on as well.   Scott Dedenbach is on Twitter at @bikeshopcx @cyclocrossnet. Mr. David Palan is on Twitter at @mrdavidpalan. This podcast is also supported by Grimpeur Bros. Coffee Please support our other sponsor this week CXisBoss Also! we are proud to have back with us TNR tape!!! Head on over to their website and get yourself some Full Schleck to help support the network that you LOVE!! If your on mobile and want to listen through Spotify: click here. Thanks as always for tuning in. If this is your first time listening, you can explore the rest of our episodes here. Bike Shop CX is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member.

With brutal mud on a gnarly course, 'cross worlds didn't disappoint... and neither did the U.S. women's team. We recap and analyze the battle between Sanne Cant and Katie Compton. Then, we try to make sense of why the tables turned in the ongoing rivalry between Mathieu van der Poel and Wout van Aert. Of course, the podcast wouldn't be complete without an update on Chris Froome. Turns out, he's going to race in a week or so, despite the Salbutamol scandal. We debate whether this is the right move or not. Andrew Hood takes the pulse of the peloton to see if fellow pro riders want to see Froome back at the races.

With brutal mud on a gnarly course, 'cross worlds didn't disappoint... and neither did the U.S. women's team. We recap and analyze the battle between Sanne Cant and Katie Compton. Then, we try to make sense of why the tables turned in the ongoing rivalry between Mathieu van der Poel and Wout van Aert. Of course, the podcast wouldn't be complete without an update on Chris Froome. Turns out, he's going to race in a week or so, despite the Salbutamol scandal. We debate whether this is the right move or not. Andrew Hood takes the pulse of the peloton to see if fellow pro riders want to see Froome back at the races.

Saturday | In this episode of The Cyclo-Cross Podcast in association with Mudiiita, Lionel Birnie is joined by cyclo-cross experts Renaat Schotte and Balint Hamvas to discuss the first day's racing at the World Championships in Valkenburg. The mud was the big story of the day, and it meant for worthy winners in all three races. There was a British double from Evie Richards in the women's under-23 race and Ben Tulett in the junior men's event. But everything was building towards the women's elite race which saw Belgium's Sanne Cant repeat her victory of 12 months ago to retain her rainbow jersey. In this episode we hear from the three riders who finished on the podium – Cant, Katie Compton and Lucinda Brand – plus Richards and Tulett. With the winter Olympics due to start in South Korea shortly we ask whether it's time for the IOC to admit cyclo-cross for the winter games, and Lionel makes a joke about Toon Aerts' fan club. The Cycling Podcast is supported by [Rapha](rapha.cc) and [Science In Sport](www.scienceinsport.com). For details of our book tour, [click here](https://thecyclingpodcast.com/podcast/the-cycling-podcasts-debut-book-and-tour). Support the Podcast and keep us on the road at all three Grand Tours by becoming a [Friend of the Podcast](https://thecyclingpodcast.com/). You’ll get access to a wealth of in-depth, feature-length, documentary style episodes.

On this month’s Off the Front Elizabeth Emery is joined by graphic novelist and illustrator Michi Mathias and superstar cyclocross racer Katie Compton. Katie offers her take on day-of prep for cyclocross with rollers, dry clothes, and a few tips for pre-riding the course. They also talk about politically correct equity, how she focuses on her racing while making time for fans, and the difference between men and women on the course. Michi Mathias is currently working on a graphic novel about  T.H. Holding, who came up with combining cycling & camping. We talk about his first trip, her research process, and the importance of the bicycle for women. For more conversations from the world of women’s sport including articles, blogs, videos and podcast visit wispsports.com. WiSP Sports Radio is the World’s Largest Podcast Network for Women’s Sport with more than 760 episodes across 30 shows and a global audience of 1.6 million. WiSP Sports Radio is on all major podcast players, such as iTunes, Stitcher and Google Play. And follow WiSP too on social media @WiSPsports for regular updates and news.

Chad and Brad tackle: (SORRY ABOUT some small echo at times!) - We are out of Reno! - Cross Nats: Women and Katie Compton, Hyde and Powers for the men - Compton dominates women's race. - Big battle between Hyde and Powers. - Course was more "pack riding" towards the end of the week. -Peter Sagan and the Pope. -Can we get photos of the Pope no the bike? -Richie Porte comes back. Sagan sprinting form. -Travel around the world. Heat and training. -Brad: To much bike racing. Calendar is out of control. -Chad: Hard to not justify starting in January because of Southern Hemisphere. -Koala's and Kangaroo's -EQUAL PRIZE MONEY! -Men have to step up and give back -The ethical, moral and financial decision to have equal pay. -Chad calls Brad to task on What's right and wrong about equal pay. -Cycling has high quality customers. -What's coming up on the race schedule?

Scott and David run down everything that happened in Reno for the U.S. Cyclocross National Championships. Scott actually got to pit for Katie Compton as she went on to win her 14th consecutive cyclocross nationals and David got to pit for Rebecca Gross who finished 9th.  Also a quick interview with Brook Watts discussing Reno Cross next fall and several other tidbits from the venue. Scott Dedenbach is on Twitter at @cyclocrossnet. Mr. David Palan is on Twitter at @mrdavidpalan. This episode is sponsored by Endura Sport. Visit them at www.endurasport.com and get 20 percent off THE ENTIRE CATALOG by using the code: wideangle20. Let’s make this happen, cyclocross friends. This podcast is also supported by Health IQ, a life insurance company that celebrates the health conscious, including cyclists. Visit healthiq.com/bikeshop to learn more & get a free quote, or check out their life insurance FAQ page to get your questions answered. Our other contributing sponsor is TNR tape, the number pinning solution that you will love!  Visit tnrtape.com for more info or to purchase some for yourself. Thanks as always for tuning in. If this is your first time listening, you can explore the rest of our episodes here.  Bike Shop CX is part of the Wide Angle Podium podcast network. Check out  www.wideanglepodium.com, listen to the shows, and consider becoming a member. Check out the new Wide Angle Podium t-shirts and kit at icksnay.myshopify.com/collections/wide-angle-podium.

Spencer Powlison sits down with Katie Compton in Louisville, Kentucky ahead of the Pan-American Cyclocross championships at the beginning of November, 2017. The 13-time national champion talks about her new approach to this cyclocross season, the new races she's been able to start, and up-and-coming American racers to watch. She also answers questions on gender equality in bike racing.

Spencer Powlison sits down with Katie Compton in Louisville, Kentucky ahead of the Pan-American Cyclocross championships at the beginning of November, 2017. The 13-time national champion talks about her new approach to this cyclocross season, the new races she's been able to start, and up-and-coming American racers to watch. She also answers questions on gender equality in bike racing.

This year is starting to wrap up, which means that pro cyclists are heading to sunny Southern Spain for team camps. VeloNews European correspondent Andrew Hood was at Movistar's recent camp. He explains what happens at these camps and has an update on how the team will handle its wealth of GC contenders. (Somehow they're all going to race the Tour!?) The US Cup-CX cyclocross series also just wrapped up. We talk about the key riders — Stephen Hyde, Kaitie Keough, Katie Compton, and more. Plus, we have a new segment to go along with our usual weekly VN Podium.

This year is starting to wrap up, which means that pro cyclists are heading to sunny Southern Spain for team camps. VeloNews European correspondent Andrew Hood was at Movistar's recent camp. He explains what happens at these camps and has an update on how the team will handle its wealth of GC contenders. (Somehow they're all going to race the Tour!?) The US Cup-CX cyclocross series also just wrapped up. We talk about the key riders — Stephen Hyde, Kaitie Keough, Katie Compton, and more. Plus, we have a new segment to go along with our usual weekly VN Podium.

When a 13-time National Champion reaches out to say that she’s been enjoying your podcast, there’s only one thing you can do: invite her onto the show. I love to spend time talking to elite athletes to find out what makes them tick, and one trait I’ve seen consistently in cyclists is they spend a lot more time maintaining the engine than they do worrying about equipment. Frequently, and like me, the athlete is forced to be their own health detective. Never was this truer than for Katie, and in this interview, she talks about her experience tracking down the causes of her chronic leg pains that often prevented her from racing and training. Katie also talks about her experience eating a very high-fat, ketogenic diet, and it's one that we’ve seen consistently with the clients we work with at NBT. Photo: CX Magazine. Here’s the outline of this interview Katie Compton: [00:00:50] Why cyclocross? [00:02:51] Single-speed MTB. [00:03:58] Level of commitment. [00:05:36] Book: The Chimp Paradox: The Mind Management Program to Help You Achieve Success, Confidence, and Happiness by Steve Peters. [00:06:43] The start of a World Cup Cyclocross race. [00:08:51] Training track at the USOC Training Center in Colorado Springs, CO. [00:09:32] Health issues. [00:10:14] App: Overcast podcast player. [00:11:03] Leg pains. [00:11:39] Allergies, thyroid, asthma, staph, giardia. [00:12:08] MTHFR. [00:14:29] MRSA infection, abscess. [00:14:37] Podcast: All Things Thyroid with Dr. Michael Ruscio on Livin’ La Vida Low Carb. [00:15:33] Homozygous MTHFR A1298C. [00:16:08] 23andMe genetic testing. [00:17:52] Folic acid. [00:18:22] Methylfolate supplement. [00:19:48] Reducing processed food intake. [00:21:09] Enriching grains. [00:21:39] 100g CHO per day. [00:22:15] Racing in ketosis. [00:24:44] Increased aerobic capacity. [00:25:52] Avoiding sports nutrition products. [00:27:33] Study: Zinn C, Wood M, Williden M, Chatterton S, Maunder E. Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. Journal of the International Society of Sports Nutrition. 2017;14:22. doi:10.1186/s12970-017-0180-0 and Podcast: Caryn Zinn PhD on ketogenic diet for athletes. [00:30:55] Missing 5th gear. [00:32:05] Decreased recovery after high intensity work. [00:32:52] Quantifying things, power, calories. [00:34:34] App: myCircadianClock by Satchin Panda Lab. [00:36:42] Coping with jet lag. [00:39:10] Disordered eating. [00:40:30] Don't stress over the pesky details. [00:41:06] Book: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life by Mark Manson. [00:42:11] Sweet potato, squash, fruit, brown rice, buckwheat flour. [00:44:27] Buffalo and Elk. [00:44:54] Eating in Belgium. [00:47:33] Trek Factory Racing and a video of the Trek Service Course in Belgium presented by Shimano. [00:48:19] Katie Compton on Twitter and Instagram.

You guys...we got to interview Katie Compton! She gives us a glimpse into her life as the most dominant US cyclocross racer. She reveals that she is a huge procrastinator, loves fast cars, and that working side by side with your spouse isn't so bad as long as they don't half wheel. Listen in, you'll be stoked you did!

Just Anthony and Rob talking about Cyclocross, Jeremy Powers, Tim Johnson, Ryan Trebon, Carpentersville, Jinglecross, Trek, Sven Nys, Katie Compton, Georgia Gould, etc....

Join us for our first episode, a frank and funny conversation between three leading ladies of the bike industry: Beverly Lucas, CEO of Knight Composites; Jude Gerace, owner of Portland's custom wheel building studio, Sugar Wheel Works; and Katie Compton, 12-time National Cyclocross Champion and all-around bicycling badass.

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

Ridiculously packed show this week! Interviews by Matt Stehr with Katie Compton, Katie Antoneau and Spencer Petrov!  Our regular TDDTIE stuff including me discussing Valkenberg with Drew Dillman.  Cincy weekend breaking info about web viewing AND faces  from the grid with John Gatch.  Amazing!

EPISODE SPONSOR - EPIC RIDES: The Grand Junction Off-Road - May 29-31, Grand Junction, Colorado Epic Rides Intro music: Dearly Departed by Shakey Graves - Provided by Epic Rides ----------------------------------------------------------------- Andrea brings you a special in-between episode of JRA. She's on location at the Scott Enduro Cup in Moab, Utah. After a successful race (Andrea finished 2nd in the Expert Women 30+ by seconds), she chats with the Pro Women's winner, Katie Compton (who raced on a Trek Superfly 100), Pro Women's 5th place finisher, Syd Schulz, and Pro Men's winner, Macky Franklin. She wraps up the special episode with Expert Women's winner, Gina Jane, and Amateur winner, Zephyr Sylvester.   We want to hear from you! If you have any questions, comments, or ideas for the next episode, contact us at info@mountainbikeradio.com. -----------------------------------------------------------------   RELATED SHOW LINKS: Scott Enduro Cup Website Scott Enduro Cup Facebook Scott Enduro Cup Twitter Scott Enduro Cup - Moab Results Buy a Just Riding Along Tshirt - http://store.mountainbikeradio.com/category/just-riding-along-shirts Buy a Just Riding Along Mug - http://store.mountainbikeradio.com/category/just-riding-along-mug Become a Mountain Bike Radio member - http://store.mountainbikeradio.com/category/mbr-memberships 92Fifty - http://92fifty.com/ Brickhouse Racing Website - http://www.brickhouseracing.com/ Brickhouse Racing Facebook Page - https://www.facebook.com/BrickhouseRacing Brickhouse Racing Instagram - https://instagram.com/brickhouseracing/ Mountain Bike Radio Facebook Page - https://www.facebook.com/MountainBikeRadio Andrea's Twitter - https://twitter.com/BrickhouseMTB Matt's Twitter - https://twitter.com/Beanpolematt Kenny's Twitter - https://twitter.com/NoFullFaceKenny  

This week's marathon of a show has us choosing the winner of the Pedro's Tool contest! Then a discussion with Bill Schieken from CXHairs and to finish it off an interview with KATIE COMPTON!!! You might want to check this out.

Open Mic with Mike Creed Satisfying his constant need for attention, Mike Creed takes to the airwaves to have frank conversations with his friends, who just so happen to be figures in the world of pro cycling. Now that he's a retired mediocre bike racer, he's using his access to these athletes to humanize them, show you what he sees, and bring back a personal aspect to cycling. This is not the show for you if you're looking for controversy and the hard questions. It's more of a rambling conversation with and about the people and the sport that he loves. THIS EPISODE Mike has a conversation with Katie Compton, the reigning queen of US cyclocross and the silver medalist at the UCI World Cyclocross Championships held in Louisville this year. Mike and Katie have a rambling sit-down and talk about weight, eating, weight, training, her super-smart dad, and what it was like to take silver in front of the home nation crowds. Presented by Cyclismas.

Open Mic with Mike Creed Satisfying his constant need for attention, Mike Creed takes to the airwaves to have frank conversations with his friends, who just so happen to be figures in the world of pro cycling. Now that he's a retired mediocre bike racer, he's using his access to these athletes to humanize them, show you what he sees, and bring back a personal aspect to cycling. This is not the show for you if you're looking for controversy and the hard questions. It's more of a rambling conversation with and about the people and the sport that he loves. THIS EPISODE Mike has a conversation with Katie Compton, the reigning queen of US cyclocross and the silver medalist at the UCI World Cyclocross Championships held in Louisville this year. Mike and Katie have a rambling sit-down and talk about weight, eating, weight, training, her super-smart dad, and what it was like to take silver in front of the home nation crowds. Presented by Cyclismas.