Podcasts about TSB

Walk-Män-Podcast Episode 233: Cacao, Yoga und Reiki – Body-Soulwork – mit Annika GlassenAnnika Glassen ist Yoga-Lehrerin, Reiki-Meisterin, TSB(r) Coach und Cacao-Spaceholderin. Annika über ihren Werdegang: "Ich stand an einem Punkt in meinem Leben, an dem ich gespürt habe, dass ich etwas verändern möchte. Ich hatte regelmäßig Migräne, Rückenschmerzen und ein schwieriges Verhältnis zu meinem Körper, was sich in meinem Ess- und Sportverhalten zeigte. Die klassischen Therapien brachten keine nachhaltige Veränderung. Deswegen traf ich eine klare Entscheidung – die Entscheidung für mich!"​Annika begann Yoga zu praktizieren, absolvierte ihre erste Ausbildung und erhielt wieder einen besseren Zugang zu ihrem Körper. Zusätzlich integrierte sie spirituelle Aspekte in ihrem Leben. Mittlerweile schöpft sie aus einem breitem Spektrum und praktiziert Hatha-Vinyasa Yoga, Yin Restorative Yoga und Aerial Yoga. "Dann kam Reiki (Energiearbeit) in mein Leben. Und mit dieser Ausbildung das Wissen über unser Nervensystem, Traumata und die Bedeutung unseres Köpers für unser physisches und auch psychisches Wohlbefinden. Die Erkenntnis darüber, dass wir über unseren Körper nachhaltig heilen dürfen und welch basale Rolle unser Nervensystem spielt, haben meinen Fokus erweitert". Abgerundet wurde ihr Weg durch die TSB® - Traumasensibel Begleiten-Ausbildung. "Ich durfte hier die Verbindung zu meinem Körper neu erfahren. Ich habe mein Wissen über Trauma und das Nervensystem vertieft". Ihr Programm "Body & Soul Work" ist die Essenz aus alldem. Ein hollistischer Ansatz für nachhaltige Veränderung. Traumasensibel, Nervensystem- und Körper-orientiert. Was genau sie darunter versteht und was eine "Cacao-Spaceholderin" ist, das erzählt Annika in dieser Episode des Walk-Män-Podcasts.Kontakt Annika Glassen:Instagram: AnnikaGlassenWeb: https://AnnikaGlassen.deWalk-Män – Der Mutmach- und Motivier-Podcast. Runter kommen von der Couch, Hindernisse überwinden und Ziele erreichen - unabhängig von Alter, Umfeld, oder Barrieren im Kopf. Wieder Lust bekommen auf‘s Leben. Podcaster und Journalist Ralf Baumgarten stellt inspirierende Persönlichkeiten und ihre Geschichten bzw. Projekte vor. Er selbst stellt sich immer wieder und regelmäßig eigenen Challenges sportlicher Art oder einfach nur, um den eigenen Horizont zu erweitern, neue Erfahrungen zu sammeln und die wenige Zeit auf Erden nicht zu verschenken. Der Walk-Män-Podcast: Lust auf‘s Leben, runter von der Couch kommen und gesund leben in Bewegung. Zu Podcaster Ralf Baumgarten: Redakteur, Mediengestalter, Herausgeber und Podcaster. Zusätzliche Ausbildungen (u.a.): Triathlon- und Lauf-Trainer, Yoga-Lehrer (200), Waldbademeister, Kommunaler Gesundheitsmoderator u.v.m. Kontakt Ralf Baumgarten:EMail: info@printhouse24.de / walkmaenpodcast@gmail.comWeb: https://mein-blaettche.deWeb: https://walkmaen.de/LinkedIn: https://www.linkedin.com/in/ralf-baumgarten-796287a1/Instagram: https://www.instagram.com/ralf_baumgarten/Sprecherin Einleitung: Christina Schmitt / TRIGA - der VerlagCover (Grundentwurf): Marek Bereta Lizenz Hintergrundmusik: PremiumBeat_license_2912638_3467091_those-mornings(1)Wichtig: Wenn Dir gefällt, was Du hörst, dann teile den Podcast und abonniere ihn beim Audio- oder Video-Streaming-Dienst Deiner Wahl. Toll wäre ein Feedback direkt an mich und (und) eine Bewertung auf dem jeweiligen Streaming-Dienst. Und last not least: Rückwärtshören oder -ansehen auf dem Walk-Män-Kanal macht Sinn - hier gibt es noch sehr viele spannende, unterhaltsame und informative Aufnahmen zu entdecken. Bleib wach, gesund und aufmerksam, Dein Ralf Baumgarten

Hello gang, I recorded this on Friday for tomorrow's throwback Saturday Night show. On the security hour, we're going to cover something we also covered as part of TSB 237 which also got released today because we've been busy.We'll have news notes from the landscape if any and it'll mainly be an open forum.Show is on Saturday, 7 pm CT, 8 ET on the independent channel at http://magnatune.jaredrimer.net so why not join?See you next time!

Episode 9 was for the newsletter for April 22nd. There was a comment to the accompanying blog post of one of the stories which was shared by TSB staff during a news notes segment. Here are the notes for episode 9. Welcome to episode 9 of Sans. This is for the Newsletter that is released on April 22. Several of these items are on the blog, and this">https://view.email.sans.org/?qs=e408d7e646202b4bf5159051ce27ed075e7e9bca62bb7605eea29fd3ce6542bef88e931db0bdebb0a927ccac6d682e8f2429704936d6b88a8f000f5b2bdadb6fdd02c2de82874e6eb46a26f15b698d16">this is the link to the newsletter you'll need. We hope you enjoy what's news, and we'll see you again on another edition of the program very soon.

www.beautyschoolbobbi.com www.beautyandstylenetwork.com   Follow Beauty and Style Network: @beautystylenet Follow Beauty School Bobbi: @beautyschoolbobbi Follow Nyalee Seiber: @inspoforreelz Follow America's Beauty Show: @americasbeautyshow   Bobbi and Nyalee recap their experiences at America's Beauty Show, discussing the evolution of their content creation, the dynamics of their team, and the memorable moments they shared with industry icons. They reflect on the importance of organization, confidence, and fashion in creating a successful event experience, while emphasizing the supportive environment fostered by their team and the ABS staff. In this conversation, Bobbi and Nyalee reflect on their experiences at a recent event, emphasizing the importance of teamwork, memorable moments, and the connections made. They share anecdotes about their favorite experiences, including the significance of food breaks, the excitement of the venue, and the joy of supporting each other. The discussion highlights the impact of community and recognition, as well as the magic of the event that left a lasting impression on everyone involved.   Chapters 00:00 Introduction to America's Beauty Show Recap 03:13 Behind the Scenes of Event Content Creation 06:08 Team Dynamics and Organization at ABS 09:04 Building Confidence in a High-Pressure Environment 12:01 Memorable Moments with Industry Icons 15:00 Fashion and Presentation at ABS 17:58 The Importance of Team Support and Collaboration 30:37 The Importance of Team Dynamics 31:03 Fueling the Journey: The Panini Experience 33:33 Venue Walkthrough: A Special Moment 36:52 Building Each Other Up: Support and Encouragement 38:43 The Excitement of the Show Opening 39:08 Memorable Moments at Joe's Live 42:00 The Power of Connection and Community 44:51 Celebrating Achievements: Recognition and Pride 46:09 Unexpected Surprises: One of Everything 49:15 Embracing Youth and Potential 50:06 The Impact of TSB's Presence 52:01 Waiting for the Right Opportunity 56:51 Reflecting on the Experience: Magic and Growth

Send us a textIn this episode of The Sober Butterfly Podcast, host Nadine Mulvina partners with Salt River Therapy to explore how therapy can help break the cycle of people-pleasing in sobriety. Licensed therapist Alexandria Atkinson shares her own healing journey and explains how trauma, attachment wounds, and fear of rejection fuel people-pleasing behaviors.Together, they unpack how to set boundaries, sit with discomfort, and show yourself the grace you offer others. 

For years, two-year fixes were the mortgage of choice for most homeowners - but borrowers piled into five-year deals in 2022 and 2023 in a bid to lock in super-low rates. Now, UK Finance figures show shorter fixed deals are once again back in vogue. Does that mean people think rates are heading down - and what do you need to think about when choosing yours? This is Money's Helen Crane and Georgie Frost discuss.  Elsewhere in the property market, TSB data reveals that the average first-time buyer is now past their 30th birthday in all but one region of Britain. Perhaps more surprisingly, though, the amount people borrowed from family to get on the property ladder went down last year.  The team ask why that is, and tips for saving a house deposit.  Donald Trump's tariffs have continued to dominate the headlines this week, causing a whirlwind on the global markets.  Is this going to bring down savings rates for good, and what can people do with their money instead?  On the bright side, though, it means there might be a very short window in which you can buy a cheap TV. We are also running a listener survey, to get your thoughts on what you like about the podcast and what we can improve. We would really appreciate if you could take a few minutes to fill it in - you can do so here. 

The preliminary accident report on the February crash of the Endeavor Air CRJ-900 in Toronto, Canada has just been released. John Goglia, Todd Curtis and Greg Feith examine the facts provided as well as the gaps in information that still exist.The reported descent rate at touchdown was very close to the descent rate the detectives estimated based on a screen grab taken from a witness video. While confirming some observations, the report is missing key information including the conversations on the cockpit voice recorder.About a month after the Toronto crash, another Endeavor CRJ-900 had a wingtip strike in similar wind conditions at LaGuardia airport. The similarities between the Toronto and LaGuardia incidents may direct investigators to look at the airline's training.The preliminary report covers key aspects of the crew's training and experience. The first officer was the pilot flying the flight and had fewer than 1,500 total flight hours. In the 30 days prior to the accident, the first officer had about 10 times as many flight hours as the captain.The report does detail the captain's role in the Toronto crash. Was he performing duties typical of the non-flying pilot or coaching the first officer? Was he prepared to take control of the aircraft? Unlike the NTSB, the Canadian TSB may only publish a summary of the cockpit voice recorder conversations and not the full transcript. The person who recorded a video of the crash sequence from an aircraft close to the crash scene should submit that video to the TSB for use in the investigation. The video might help the investigation. Don't miss what's to come from the Flight Safety Detectives - subscribe to the Flight Safety Detectives YouTube channel, listen at your favorite podcast service and visit the Flight Safety Detectives website. Music: “Inspirational Sports” license ASLC-22B89B29-052322DDB8

OVERVIEWHow much fatigue can an athlete accumulate without hurting recovery and hindering progress? That's the million dollar question for all coaches and athletes because it reveals how much training you can do in a given time, what type of workouts to use, and even what goals are within your reach. Coach Adam Pulford delves into the software tools he uses to analyze athlete data, monitor fatigue, assess an athlete's capacity for future training, and much more. Listen to Episode 242 of "The Time-Crunched Cyclist Podcast" and learn to leverage your training data to supercharge your training and results. TOPICS COVEREDWhat training metrics represent fatigue?Defining training stress score (TSS)Acute vs. chronic training loadHow stress (fatigue) is balanced by rest (recovery)Why "ramp rates" matter and how to use them to plan trainingASK A QUESTION FOR A FUTURE PODCASTLINKS/RESOURCESWhy Ramp Rate is an Important Training Metric | TrainingPeaksA Coach's Guide to ATL, CTL & TSBFatigue (ATL) – TrainingPeaks Help CenterWhat are CTL, ATL, TSB & TSS? Why Do They Matter?Core TrainingPeaks Metrics Explained: Fitness, Form, FatigueThe Foster Score: A Simple Yet Effective Way to Measure Training Load in Endurance Sports - LudumHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Doy por supuesto que tienes reloj deportivo (Garmin, Coros, Suunto) y muy probablemente también tienes cuenta en STRAVA. De esta última, quizás tienes contratada su versión Premium. Por fin, no sería raro que, además, tengas coach que te prescribe entrenos vía Training Peaks, donde también te da orientaciones y feedback. Pues bien, sea en tu Sportwatch, sea en STRAVA de pago y/o Training Peaks, la cosa es que obtienes un montón de métricas de cada entreno y de la evolución de tu entrenamiento y es posible que no sepas bien #1 de dónde salen y #2 cómo interpretarlos. Me refiero a métricas como Esfuerzo Relativo, Fitness, Fatiga, Forma. O, en los términos de Training Peaks, TSS, CTL, ATL, TSB. Ya hablamos de esto en otra ocasión, pero #1 ni fuimos marca a marca de reloj (Garmin, Coros, Suunto) ni #2 aclaramos bien los conceptos, antes de entrar en la nomenclatura concreta de cada plataforma. El objetivo es aclarar la lógica detrás de esas métricas y gráficas que aparecen en nuestra plataforma de entrenamiento. --- Si te ha gustado, suscríbete, ponle un Like, comenta, comparte. Gracias ! Sígueme en https://www.instagram.com/correrporsenderos/ donde publico píldoras sobre trail running y deporte endurance a diario en Stories . Puedes mandarme un MD por ahí para plantear dudas o sugerencias. Suscríbete a mi canal YouTube para ver estas explicaciones con apoyo visual: https://www.youtube.com/@C0rrerP0rSender0s Puedes ver mis entrenamientos en Strava: https://www.strava.com/athletes/93325076 --- #running #runningtips #maraton #vo2max #smartwatch #sportwatch

Hello tech podcast subscribers. This has been awhile in the making, as i've been thinking of this podcast for awhile. I've already got some things lined up, but since now I can schedule items, I can put podcasts out once a week and have them dated too. So now this feed has three items: The Tech podcast TSB News on the security hour for throwback saturday night Each show has a set release schedule. This program will be on Mondays. TSB on Thursday or Friday, 24-48 hours of it being recorded live on the independent channel. TSN, short for Throwback Saturday Night will be released 24 hours before airing on the independent channel talking about what we'll talk about on the show. On this program, I'll talk about my ideas for the tech program, and we'll talk about the RSS feed and why it has changed from Anchor to where it is. Where is it now, you say? We're on the plan for networks on a web site called rss.com">http://ww.rss.com">rss.com. Learn more about what they're offering. I hope that this finds you well, and we'll see you on another edition of the program! This is going to be quite interesting and fun.

Morse code transcription: vvv vvv Qatar Airways Crew handled dead body on flight appropriately Gene Hackman What we know about the deaths of the film star and his wife Chris Mason Starmer wins Trump over but uncertainty over Ukraine lingers Lands End lighthouse fog alarm sounding all day, all night Key takeaways from Keir Starmers talks with Donald Trump Lloyds, Halifax and TSB banking apps not working, thousands say The US supermax prison the government hopes will solve UK prison crisis Katy Perry will head to space on Blue Origin all women flight Ive lost 4,500 sheep to thieves on Dartmoor England GPs hope to see more patients after agreeing new deal

Morse code transcription: vvv vvv Lloyds, Halifax and TSB banking apps not working, thousands say Ive lost 4,500 sheep to thieves on Dartmoor Qatar Airways Crew handled dead body on flight appropriately Chris Mason Starmer wins Trump over but uncertainty over Ukraine lingers Katy Perry will head to space on Blue Origin all women flight England GPs hope to see more patients after agreeing new deal The US supermax prison the government hopes will solve UK prison crisis Gene Hackman What we know about the deaths of the film star and his wife Key takeaways from Keir Starmers talks with Donald Trump Lands End lighthouse fog alarm sounding all day, all night

Morse code transcription: vvv vvv Ive lost 4,500 sheep to thieves on Dartmoor Key takeaways from Keir Starmers talks with Donald Trump Katy Perry will head to space on Blue Origin all women flight Qatar Airways Crew handled dead body on flight appropriately Gene Hackman What we know about the deaths of the film star and his wife Lloyds, Halifax and TSB banking apps not working, thousands say The US supermax prison the government hopes will solve UK prison crisis England GPs hope to see more patients after agreeing new deal Chris Mason Starmer wins Trump over but uncertainty over Ukraine lingers Lands End lighthouse fog alarm sounding all day, all night

Morse code transcription: vvv vvv Key takeaways from Keir Starmers talks with Donald Trump Lloyds, Halifax and TSB banking apps not working, thousands say Chris Mason Starmer wins Trump over but uncertainty over Ukraine lingers Gene Hackman What we know about the deaths of the film star and his wife The US supermax prison the government hopes will solve UK prison crisis Katy Perry will head to space on Blue Origin all women flight Lands End lighthouse fog alarm sounding all day, all night England GPs hope to see more patients after agreeing new deal Qatar Airways Crew handled dead body on flight appropriately Ive lost 4,500 sheep to thieves on Dartmoor

In the latest episode of the Podcast Andy and Amelia are talking about: Andy's February savings update The latest TSB bank switch offer BA Amex boosted welcome offer For links and further reading head to becleverwithyourcash.com/cashchats ABOUT CASH CHATS Cash Chats is the award-winning podcast brought to you by the team of money geeks at Be Clever With Your Cash, sharing the latest updates from the world of personal finance and helping you to navigate the everyday money challenges we all face. Show notes can be found at becleverwithyourcash.com/podcast. BE CLEVER WITH YOUR CASH ON SOCIAL twitter.com/BeCleverCash instagram.com/becleverwithyourcash   youtube.com/@becleverwithyourcash   GET OUR WEEKLY NEWSLETTER You'll also get a free Quidco bonus for signing up https://becleverwithyourcash.com/newsletter/ MUSIC The music is Easter Island by Lonely Punk and provided on a creative commons licence 

Join us for a special year-end recap of Ungovernable Misfits, so expansive that we've split it into two parts.Part One:Evolution: We dive deep into the transformations at Ungovernable Misfits, exploring the changes in our shows and the exciting new developments.Gratitude: A heartfelt thank you to everyone who's made an impact this year. We personally acknowledge those who've contributed in various ways, listing all our Baller Boosters and generous donors.Episode Review: We'll go through each episode of The Confab, giving you a detailed rundown.Bitcoin Brief: We'll discuss Q, our transition to bisexuality, and highlight the best moments from this journey.Stay tuned for Part Two...IMPORTANT LINKS https://freesamourai.comhttps://p2prights.org/donate.htmlhttps://ungovernablemisfits.comLINCOIN MINING Struggling to keep up with the mining scene? @lincoinmining provides cutting-edge software and strategies to maximize your ROI. Problem solved.Visit https://lincoin.com to see their suite of products!ALTAIR TECHNOLOGIESAltair Tech is your one-stop shop for pleb mining supplies. They carry Bitaxes, Urlacher Conversion Kits, Bitmain Antminers, Shrouds, etc. Anything you can think of when it comes to Bitcoin Mining :).Use the affiliate link above and don't forget to use code UNGOVERNABLE at checkout.BIFROST MANUFACTURINGBifrost Manufacturing offers custom and mass-produced manufacturing services like CNC Plasma Cutting, Water Jet Cutting, Industrial and Consumer FDM services, DMLS printing, Welding and Fabrication, and product design and engineering. They also work with local educational institutions to help manufacture parts for various STEM programs.VALUE FOR VALUEThanks for listening you Ungovernable Misfits, we appreciate your continued support and hope you enjoy the shows.You can support this episode using your time, talent or treasure.TIME:- create fountain clips for the show- create a meetup- help boost the signal on social mediaTALENT:- create ungovernable misfit inspired art, animation or music- design or implement some software that can make the podcast better- use whatever talents you have to make a contribution to the show!TREASURE:- BOOST IT OR STREAM SATS on the Podcasting 2.0 apps @ https://podcastapps.com- DONATE via Paynym @ https://paynym.rs/+misfit- DONATE via Paynym to JON @ Jon- DONATE via Monero @ https://xmrchat.com/ugmf- BUY SOME CLOTHING @ https://ungovernablemisfits.com/store/- BUY SOME ART!! @ https://ungovernablemisfits.com/art-gallery/(00:00:00) For Your Safety...(00:04:43) What Did We Get Right?(00:11:57) Ch-Ch-Changes in 2024(00:17:31) Thanking the Family(00:19:19) Thank You Charles Myriel(00:20:44) Thank You Soul Exporter(00:21:21) Thank You Bubba(00:21:33) Thank You Fundamentals(00:21:49) Thank You Grandpa Shadrach(00:22:35) Thank You Agraruan Contrarian(00:24:05) Thank's For The Support Lincoin(00:25:15) Thank You Alex (00:26:09) Thank You Aaron and Bifrost (00:27:13) Thank You Bass(00:27:24) Thank You Barn(00:28:23) Thanks to The Bugle(00:29:19) Thank You Boty(00:29:55) BIG BALLERS(00:31:34) Thanks Piez, Bon & Chet!(00:32:00) Mr. Crown(00:32:12) Q & Ma Bitcoin Journayyy(00:33:02) Being Expatriotic(00:33:19) Sir Chad Farrow(00:33:31) Max Tannahill (00:33:46) Rabbit Emoji(00:33:53) Barry(00:34:08) Oscar(00:34:42) Fiat Demees & The XMR Chat Team(00:35:14) Noderunners(00:35:58) Meshtadel & Pleb Miner Mafia(00:36:30) TSB(00:36:40) BOOSTS - YEAR IN REVIEW(00:41:33) THE CONFAB - YEAR IN REVIEW (00:41:46) Diverter | The Confab 1(00:43:07) Diverter & Zelko | The Confab 2(00:44:52) Urban Hacker | The Confab 3(00:45:50) Seth For Privacy | The Confab 4(00:47:02) Max Tannahill | The Confab 5(00:48:29) Matt Hill | The Confab 6(00:52:12) Zach Herbert | The Confab 7(00:53:53) Kerim | The Confab 8(00:57:11) Seedsigner | The Confab 9(00:58:34) Oscar Merry | The Confab 10(01:01:10) Fundamentals | The Confab 11(01:04:35) Rev Hodl | The Confab 12(01:06:59) THE BITCOIN BRIEF - YEAR IN REVIEW(01:13:14) STAY TUNED...

In this episode of The Roadman Cycling Podcast, we lay the groundwork for a successful winter training season. Before you dive into structured workouts, I share five essential steps to help you avoid burnout and build a solid foundation. From taking a proper break and easing back in with cross-training to ensuring your bike is ready for the season, these strategies set the stage for long-term success. We also answer listener questions about managing training loads, sprint tactics for group rides, and understanding key metrics like CTL, TSB, and power discrepancies between indoor and outdoor setups. Plus, we explore the balance of style and substance in cycling culture—are custom shoes cool for everyone? Whether you're gearing up for winter training or just looking to improve your approach, this episode is packed with practical advice to keep you motivated and performing at your best. ⁠⁠⁠⁠⁠⁠ROULEUR⁠⁠⁠⁠⁠⁠⁠ To get 10% off your ticket to Rouleur Live just go to ⁠⁠⁠⁠⁠⁠⁠www.rouleur.cc/live⁠⁠⁠⁠⁠⁠⁠ and use code ROADMAN10 to get 10% off! WHOOP Your health underpins EVERYTHING you do in life, and WHOOP helps you understand and proactively improve it through 24/7 monitoring.  Go to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠join.whoop.com/Roadman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a free month's WHOOP membership on me! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ROUVY⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ROUVY replicates terrain, gradients, and resistance, giving you the most authentic indoor cycling experience possible. Explore, train, and ride with ROUVY—visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ROUVY.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to start your adventure today! And to get one month FREE use code Roadman1m ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠4iiii Powermeter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ The PRECISION 3+ Powermeter from 4iiii is a compact yet powerful unit & is  packed with features that set it apart, including integration with Apple's Find My network PLUS It's got up to 800 hours of battery life.Learn more by visiting⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠4iiii.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HUEL ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ You can order Huel Ready To Drink directly to your home,  go to⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠huel.com/roadman ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LeCol⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ For amazing cycling kit go check out LeCol at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.lecol.cc⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Use code roadman20 to get 20% off your LeCol order The heart beat of our community & best place to reach me is ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Twitter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Want to watch full interviews on video? Check out our new Youtube Channel ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/c/roadmancycling?sub_confirmation=1⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

If you are looking for cogent arguments, then there was no shortage of them from the banks this week in front of the Parliamentary committee looking into banking. They are doing this because the Government has decided banks need some kind of reform and there is not enough competition. What they plan to do about it we don't know, but it's the same argument around telcos, and petrol, and supermarkets, and airlines. Of particular concern to the Government is the way the farmers are treated. There is dispute within the banking community, like KiwiBank, Heartland Bank, SBS, and TSB, all say it's not fair, the regulation is troublesome, and the playing field is not flat. The bigger players say things are fine. Of course they would say that. But between them, and if you want to add the non-bank lenders, there seems to be no shortage of options. The defence is that farm bank lending is tough work and it's tough work because lending money to farmers carries risk. Returns from rural lending isn't as high as city lending. The complaint about farmers having higher rates is because a lot of farms operate on flexible rates, not fixed. All the banks talked of their market share. No one bank dominates and a number of banks have grown their books. None of this is to defend the banks at the expense of the farmer, it's just to say that there doesn't appear to be one side overtly more right than the other. The ANZ boss this week more broadly defended her bank's profits. She was on a hiding to nothing. She too was cogent, made sense, and put up a good explanation as to how banks work and what sort of return they need. It will make no difference, which is the big problem we, or in this case the Government, has with big business. They say there must be a lack of competition, profits are too high (without of course anyone defining what exactly is an acceptable profit) and so we will need rules, threats, and the Commerce Commission. But I will tell you this for nothing - none of it will change. My very broad conclusion for all these industries is we have an imperfect market, based partially, but in no small part, on the fact we are a tiny isolated country with five million people. We think we should get better than we do and by being hoodwinked into thinking that, someone must be a robber baron. They aren't, but it makes us feel better. See omnystudio.com/listener for privacy information.

In this week's truck news recap, Publisher Tim Esterdahl once again talks about the ongoing drama between the UAW and Stellantis, he also found the price for a new 2025 Ram 1500 Brazil pickup and details the expansion of a Toyota Tacoma transmission TSB.Here is the latest on Jill's Rebelle Rally experience: https://forum.pickuptrucktalk.com/threads/shout-out-to-jill-2024-rebelle-rally-2024.564/#post-6592Check out our Forum: https://forum.pickuptrucktalk.com/Support the show

After years of campaigning from Which?, new rules have been introduced this week to make it easier to get your money back if you've been a victim of fraud. So what are the new rules and how do they work in practice? Which? Money Editor Jenny Ross and Matt Hepburn, Fraud Spokesperson at TSB explain what you should do if you think you've been a victim of fraud. Read our list of the best banks for dealing with fraud & sign up to our free weekly Money newsletter. Sign up for our free Scam Alerts service. Get 50% off a Which? membership.

Kaiser Chiefs bassist Simon Rix trashes TSB and looks ahead to a trip to bottom of the table Cardiff. Hosted on Acast. See acast.com/privacy for more information.

A boat owner's told the podcast how he was left stranded after vandals stole his generator and damaged the vessel.Philip Tucker had moored the boat on the River Medway in Maidstone to visit a nearby beer festival.He's calling for more patrols in the area to improve safety and has been speaking to reporter Elli Hodgson.Also on today's podcast, figures seen by KentOnline show more than 3,500 children in Kent are living temporary accommodation.Dartford has the highest rate as one in every 58 youngsters doesn't have a permanent home according to data compiled by Shelter. Hear from Deborah Garvie from the charity.We've learnt today that Sheppey's going to get a new banking hub after a number of branches there closed.HSBC, Barclays, Halifax and Natwest have all gone in Sheerness with TSB also due shut. The town wasn't initially recommended for a hub but is among 15 areas to get one.A Tunbridge Wells mum has told the podcast that new "Teen Accounts" being introduced on Instagram don't do enough to protect children.The social media platform's confirmed profiles will limit who can contact young people and what content they see. We've also got reaction from a Medway based social media consultant.The boss of a Dover gym is blaming parking chaos in the town for losing more than a third of his members in just four months.Darren Fuller owns a facility in Elizabeth Street and says customers have been left with nowhere to leave their cars.And, on the website today you can see pictures of a stunning property in Tunbridge Wells that's gone on the market.Dunorlan House has five bedrooms, a leisure complex, cinema room and views over a house.

Transport for London has admitted a cyber attack hitting its IT systems is much worse than initially thought.Ross Lydall has the latest on the investigation, the risk to passenger data - plus, what's happening with Central Line delays linked to ongoing rolling stock refurbishment.In part two, a new wave of fixed mortgage rate cuts is on the way for lucky borrowers on Friday 13 as home loan costs continue to fall.Evening Standard business editor Jonathan Prynn examines data showing major high street lenders TSB, Nationwide and HSBC will cut rates across their range of fixed rate products in the latest flare up in the mortgage price war. Hosted on Acast. See acast.com/privacy for more information.

In this week's truck news recap, Publisher Tim Esterdahl is covering the Toyota Tacoma transmission TSB, a Nissan Frontier missing frame welds and the public drama surrounding Stellantis. He also discusses more news from the website and the YouTube channel.Support the show

Leave a review! Does the thought of lifting with a barbell or picking up the weights on the bottom shelf of the free weight section make you feel uneasy? Maybe it's the looks from the other gym goers, or the risk of hurting yourself that hold you back. If so, I totally get it! (I had both of these just a few years ago!) In today's episode, you're getting 4 PIVOTAL mindset shifts necessary to take your strength to the next level in a way that feels safe & sustainable! After listening you'll learn ... Why so many women struggle to feel comfortable in the gym How to safely progress your training to build strength What the Bible has to say about being bold and courageous in the gym Next steps: 1. Join the TSB waitlist for a progressive and proven training plan  2. Kickstart your strength (with this free workout guide) I pray this blesses you!In His Strength, Laura Lindahl

Are you tired of your training getting disrupted every 28-32 days? Want to feel balanced and at peace with your body's hormones? I get you! As a busy mom who got her period back 6 months postpartum, AND had severe PMS symptoms in high school, I knew I wanted to get my hormones balanced as quickly as possible. That's why I started implementing a few POWERFUL pivots in my training, lifestyle, and nutrition that have helped me have (nearly) pain-free periods that come regularly, with minimal disruption to my daily tasks and training schedule. And in today's episode you're getting ALL TEN of them (don't worry, I don't expect you to do all 10 today!) Tune in and choose 1-2 that seem helpful and see how your body responds! Next steps: Want a coach who's on your team to help you sustainably build strength from a faith-focused approach? Book a Discovery Call with Me! Want to join the TSB crew for monthly coaching calls designed for faith-fueled women paired with a complete and progressive training plan? Join the True Strength Builder WaitlistI pray this blesses you!In His Strength, Laura Lindahl

Dr. Meagan Seay discusses a relatively recently described but very interesting phenomenon called transient smartphone blindness. This is a phenomenon causing acute, painless, transient, monocular vision loss associated with smartphone use while lying down in the dark. Show reference: Transient Smartphone Blindness - EyeWiki 

Reaction on the whistle to the breathless season curtain raiser against promoted Pompey. Live streamed for TSB+ members .

In the latest episode of the pod Andy's talking about: A massive 10% regular saver account from Virgin Money The latest TSB switch offer How to save at the cinema every day of the week Our deals of the week For links and further reading head to becleverwithyourcash.com/cashchats ABOUT CASH CHATS Cash Chats is presented by money blogger and broadcaster Andy Webb. The podcast was "Show of the Week" in the Radio Times, and it has been featured as one of the top money podcasts by publications including Apple, Good Housekeeping and the Independent. In 2021 and 2019 it was awarded Best Money Podcast at the SHOMOS - the UK Money Bloggers community annual awards, and runner-up in 2020. On each Cash Chats episode you can hear Andy share ways to get the most from your money.  Andy also runs the award-winning website Be Clever With Your Cash, presented Channel 5's Shop Smart Save Money and founded the community ukmoneybloggers.com. To contact Andy email Andy@Becleverwithyourcash.com ANDY ON SOCIAL   twitter.com/BeCleverCash instagram.com/becleverwithyourcash   youtube.com/@becleverwithyourcash   GET ANDY'S WEEKLY NEWSLETTER You'll also get a free Quidco bonus for signing up https://becleverwithyourcash.com/newsletter/ MUSIC The music is Easter Island by Lonely Punk and provided on a creative commons licence 

In today's episode, I review my first 2024/25 FPL draft and some early TSB%.

In this week's episode, Nadine reflects on why she got sober, offers tips for getting and maintaining sobriety, and why getting sober was the BEST decision of her life. After three years of being alcohol-free, Nadine shares wisdom she's acquired along the way. Episodes will now air every Friday! Make sure you're following the show to stay up-to-date will all things TSB! Also consider leaving a 5-star review to help the show grow. Support the Show.Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services refereed to in this episode.

Today's interview is with Jeff Comstock, CVP of Dynamics 365 Customer Service at Microsoft. Jeff joins me today to talk about Co-Pilot for Service, the impact it is having on the agent experience and also customer/business outcomes, their experience trialling it extensively with their own customer service engineers, how their early adopter clients are leveraging Co-Pilot in Service, what they have done, the outcomes they achieved, how long it took them to achieve those outcomes and, finally, what are the big challenges that organisations need to tackle in order to fully realise the potential of leveraging Generative AI in customer service and experience. This interview follows on from my recent interview – Personalisation and the pink elephant in the room – Interview with Emma Springham of TSB – and is number 505 in the series of interviews with authors and business leaders who are doing great things, providing valuable insights, helping businesses innovate and delivering great service and experience to both their customers and their employees. NOTE: Today's episode is sponsored by Qualtrics, ahead of the annual gathering of experience leaders at Qualtrics X4 in London on June 6th. There you can hear about some of the best customer experience programmes from industry leaders and companies including Belron, Allianz and Adidas. You can register now at the Qualtrics website.

Başarılarının sırrı ne? Hem Avrupa, hem de Süper Lig şampiyonu olan Fenerbahçe Göksel Çelik TSB takımının koçu #CanAksu ile oyuncusu #CemilBaban anlatıyor. Ayhan Aktaş ile #Engelsiz

Today's interview is with Emma Springham, Chief Marketing Officer at TSB, a British retail and commercial bank. I met Emma at Adobe's Global Summit in Las Vegas after she spoke on the Main Stage. Emma and I talk about the importance of your personal brand in marketing and CX leadership, the pink elephant in the room, what personalisation means for TSB, what they have done to deliver that, what impact it has had, and the importance of speaking the language of your CFO. This interview follows on from my recent interview – Making in-store grocery shopping fun and going viral on TikTok – Interview with David McIntosh of Instacart – and is number 504 in the series of interviews with authors and business leaders who are doing great things, providing valuable insights, helping businesses innovate and delivering great service and experience to both their customers and their employees. NOTE: Today's episode is sponsored by Qualtrics, ahead of the annual gathering of experience leaders at Qualtrics X4 in London on June 6th. There you can hear about some of the best customer experience programmes from industry leaders and companies including Belron, Allianz and Adidas. You can register now at the Qualtrics website.

There's no worse feeling than realising you've been scammed out of hundreds or thousands of pounds. But so called recovery scammers are finding new ways to get hold of even more of our money. Which? Senior Writer Faye Lipson and TSB's Fraud Spokesperson Matt Hepburn tell us how scammers are evolving, plus they give us their top tips for avoiding scams in the first place and how to get your money back. Find out what the newest scams are & sign up to our free weekly Money newsletter.

A Dymchurch woman who stabbed her husband when he fell asleep as she told him about her life problems, has avoided being sent to prison.He needed emergency treatment but pleaded with a judge not to jail his wife - blaming the outburst on menopausal symptoms.Also in today's episode, a Kent MP says she hopes measures will be put in place urgently to ensure women receive better care when giving birth.Canterbury's Rosie Duffield has co-chaired a parliamentary inquiry into maternity services, which heard evidence from 1,300 mums about the trauma they have suffered.Businesses in part of Medway are worried about new red-routes coming into force.From next week, cameras will be used to catch drivers parking on certain busy roads in the Towns.A petition has been set up to save one of the last remaining banks on Sheppey.TSB announced last week they're shutting their branch on Sheerness High Street, making it the fourth bank to close on the island in last couple of years.Work has finally started on a £60 million redevelopment of part of Maidstone.Over the next few weeks 38 homes will be demolished on Cambridge Crescent in Shepway to make way for nearly 120 new properties.And, a group of teachers have completed a challenge to run from Maidstone to Paris ahead of the Olympics.Six members of staff at Bower Grove took part in a relay to raise money for a summer festival for special needs pupils.

In this episode, host Renae Lipsmeyer welcomes guests Christina and Thor to discuss their journey with the Dave Matthews Band. This interview highlights the strong community and connection among Dave Matthews Band fans, as well as the lifelong friendships that can be formed through a shared love for the band. Christina and Thor discuss favorite songs and the ever-changing experience of listening to the band. This episode includes listener favorite, DMB Trivia and voicemails from TSB's Google Voicemail. Peace, Love and DMB Support the Show.

This week marks 10 years since a landmark shift in the way we could all use our pensions. Back in the Spring of 2014 the then Chancellor George Osborne announced plans for new freedoms, allowing people over the age of 55 to take 25 per cent of their pension tax-free and use the rest as they wished. What impact did that have? Hundreds of survivors of economic and physical domestic abuse have been helped by a new scheme set up by one of the UK's biggest banks. TSB's "Flee Fund" was launched just over a year ago to offer financial help to people trying to escape abusive partners. Dan Whitworth reports from Preston.There was a rare U-turn from HMRC this week. On Tuesday it announced it was planning to close its self-assessment phone helpline for six months of every year. The tax authority said it wanted people to use a chatbot and access its online services instead. Then, just over 24 hours later, HMRC changed its mind and halted those plans. It says its "listened to the feedback and is halting the helpline changes as it recognises more needs to be done to ensure all taxpayers' needs are met, whilst also encouraging them to transition to online services.” What does that mean?Presenter: Felicity Hannah Reporters: Dan Whitworth and Jo Krasner Researchers: Luke Smithurst, Eimear Devlin and Sandra Hardial.(First broadcast 12pm Saturday 23rd March 2024)

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

Can Leeds United get it over the line? Join us as we go over the week's news and assemble the TSB jury.

As athletes and coaches, we have SO much data at our disposal. It can help you out or drive you crazy. Our goal today is to break down what data is useful and what data you should ignore. We cover: heart rate data (zone training, resting HR, HRV), data in TrainingPeaks (TSS, CTL, ATL, TSB), "stuff that Garmin says" (performance condition, training status, recovery time, heat/altitude acclimation, lactate threshold, VO2 max, weather warnings), specific data for swim, bike, and run, sleep data, and a whole lot more. We also chat through 'reset days,' the mental side of performance, fueling, and a bunch of other fun topics in our coaching & training insights and our listener questions. This is a can't-miss episode! View extended show notes for this episode here.

Michael Muldoon is a magician turned teacher who is passionate about using his skills to help educators build powerful connections with their students. Michael decided to quit drinking alcohol to  become the best version of himself, utilizing his passion for magic and teaching.Growing up in  New York City, Michael faced numerous hardships. At a young age, tragedy struck when his family house burned down, leading to struggles in school and a period of truancy as he grappled with the aftermath of the fire. Amidst the chaos, Michael discovered solace and purpose in magic. The art of illusion became his sanctuary, offering him an escape from the harsh realities of his surroundings. Through dedicated practice and unwavering determination, Michael honed his skills, finding a sense of empowerment and control in the world of magic which led to work with Magicians Without Borders, an organization focused on helping underprivileged youth get off the streets and pursue higher education. Through his work with  Magicians Without Borders, Micheal decided to pursue a career in teaching. Drawing upon his own experiences, he became a beacon of hope and guidance for his students, instilling in them the importance of resilience, perseverance, and self-belief.Join us as we explore Michael Six Muldoon's inspiring journey from the depths of drinking to the pinnacle of teaching excellence, proving that with determination and courage, anything is possible.To watch this week's episode, check out this video Connect with Michael:Instagram @sixfingermagicYouTube @MAGICSIXWebsite sixfingermagic.comConnect with Nadine:Follow on IG: @the.soberbutterfly @soberbutterflypodcastFollow on TikTok @the.soberbutterflySubscribe to YouTube channel Subscribe to our monthly newsletter,  https://thesoberbutterfly.com/If you liked this week's episode, please leave us a 5 star rating and subscribe to stay to date with all things TSB!New episodes premiere every Wednesday!Support the showPlease note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services refereed to in this episode.

Join us for an insightful conversation with Sam Bail, the visionary founder behind The Third Place Bar, a revolutionary non-alcoholic popup bar in the heart of NYC. In this episode, we delve into Sam's journey, her perspective on the toxic drinking culture in corporate America, and her fascinating insights on the contrasting drinking cultures between NYC and Germany.Key Points:The Third Place Bar: Sam Bail introduces us to The Third Place Bar, a haven for those seeking a vibrant social experience without the need for alcohol. Discover the inspiration behind its creation and the vision driving its success in redefining social spaces.Medium Fun vs. Toxic Drinking Culture: Delve into the concept of "medium fun" as Sam elaborates on the pressures of toxic drinking culture prevalent in corporate America. Gain valuable insights into the societal norms surrounding alcohol consumption and the alternative narratives offered by non-alcoholic spaces.NYC vs. Germany Drinking Culture: Sam provides a fascinating comparison between the drinking cultures of NYC and Germany, shedding light on the differing attitudes towards alcohol and socializing. Explore the nuances of these cultural contrasts and their implications on individual lifestyles.Realizations on Drinking: Through personal reflections, Sam shares her journey of self-discovery and realization that drinking never truly made life easier. Hear firsthand accounts of her decision to embrace sobriety and the transformative impact it has had on her life and perspective.Conclusion:As we conclude our conversation with Sam Bail, founder of The Third Place Bar, we are left with a profound understanding of the complexities surrounding alcohol consumption and the growing movement towards non-alcoholic alternatives. Join us in embracing a culture of inclusivity and mindfulness as we navigate the realms of socializing and self-discovery, one sober sip at a time.Connect with SamFollow on Instagram: @thirdplacebarnycFollow on TikTok: @thirdplacebarnycSubscribe to Newsletter: https://www.thirdplacebar.nyc/Connect with Nadine:Follow on IG: @the.soberbutterfly @soberbutterflypodcastFollow on TikTok @the.soberbutterflySubscribe to YouTube channel Subscribe to our monthly newsletter,  https://thesoberbutterfly.com/If you liked this week's episode, please leave us a 5 star rating and subscribe to stay to date with all things TSB!New episodes premiere every Wednesday!Support the showPlease note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services refereed to in this episode.

We go over the week's Leeds United news, from Robot Koch to Djed Spence's squandered potential, while the TSB jury debate whether Pat can steal Ampadu's thunder.

This week we are celebrating CHRISTMAS on The Space Between Podcast. This week's guest is Jason Dombrow. Jason and I discuss all things DMB from fashion at concerts to holding signs and MORE. We have packed in laughter, love and a pretty terrible attempt to sing Christmas carols. We hope this episode make you laugh.....Stay tuned for our regularly scheduled weekly FAN episodes next week, and every week, here at TSB. Remember, you can WATCH the show on YOUTUBE, simply by searching for The Space Between Podcast.Peace, Love And DMB. Support the show

Reaction straight from Elland Road as the Whites failed to overcome Coventry and a dickhead ref. Streamed live for TSB+ members.

Join Renae for another episode of TSB!This week we celebrate the shows 1 year anniversary with highlights from the podcasts first year. BONUS: Stay tuned for the blooper reel!Did you know you can watch the show on YouTube?Check out my channel : The Space Between PodcastSupport the show

Join Renae for another episode of TSB! This week we welcome guest, Daniel Bower. Daniel shares his personal journey with the Dave Matthews Band but also highlights his mission to educate the world......Peace, Love And DMB. Support the show

In today's episode, we're exploring 3 different topics. First, we'll unravel the intriguing world of beta-glucans and their dual role in regulating the immune system. Then, we'll venture into the ancient practice of Agni Sara, a yoga exercise renowned for strengthening digestive organs. Finally, we'll unveil two unique methods to trigger the acute relaxation response, encouraging parasympathetic activity. Stay tuned for this 3-topic episode! Topics: 1. Agni Sara Exercise - Definition and Purpose - Origin and Traditional Yoga Practice - Physical and Energetic Benefits - Research Study on Agni Sara - Study Involving 12 Volunteers - Ultrasound Examination of Superior Mesenteric Artery - Increase in Blood Flow and Digestive Function Improvement - Traditional Agni Sara Exercise Instructions 2. Beta-Glucans - Definition and Classification - Interaction with the Immune System - Immune System Review - Role of Dectin-1 Receptors - Immune-Boosting Effects - Stimulation of Immune Cells, Phagocytosis, & Antibody Production - Modulation of Inflammation - Stimulation of Interleukin 10 - Balancing Immune Response - Food Sources of Beta-Glucans - Mushrooms Rich in Beta-Glucans - Mushroom Extract Supplements 3. Tibetan Singing Bowls and the Acute Stress Response - Introduction to Tibetan Singing Bowls - Composition and Original Use - Sound Characteristics - Benefits of Tibetan Singing Bowls (TSB) - Impact on Distress, Anxiety, Depression, and More - Physiological Effects on Heart Rate, Respiration, and More - Research Study on Acute Relaxation Response - Comparison of TSB and Progressive Muscle Relaxation (PMR) - Evaluation of HRV, Alpha Power Band (EEG), and Anxiety - Study Findings - Promotion of Acute Relaxation Response by TSB and PMR - TSB's Pronounced Effect on HRV Parameters and Alpha Band Activity - Acknowledgment of Individual Preferences for Relaxation Techniques - Emphasis on Research-Backed Tools for Stress Reduction Thanks for tuning in! Get Chloe's Book Today! "⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠75 Gut-Healing Strategies & Biohacks⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠" If you liked this episode, please leave a rating and review or share it to your stories over on Instagram. If you tag @synthesisofwellness, Chloe would love to personally thank you for listening! Follow Chloe on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@synthesisofwellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow Chloe on TikTok @chloe_c_porter Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠synthesisofwellness.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to purchase products, subscribe to our mailing list, and more! Or visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠linktr.ee/synthesisofwellness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to see all of Chloe's links, schedule a BioPhotonic Scanner consult with Chloe, or support the show! Thanks again for tuning in! --- Support this podcast: https://podcasters.spotify.com/pod/show/chloe-porter6/support

Fraud, by some margin, is the biggest crime in Britain. How did it spin out of control? Who is responsible? And who do we call to tackle and prevent the biggest menace in the digital era? The Spectator's economics editor, Kate Andrews is joined by an esteemed panel for this discussion, kindly sponsored by TSB and hosted at Conservative Party Conference. Also on the panel: Tom Tugendhat MP, Minister of State – Minister for Security, Victoria Atkins MP, Finance Secretary, Bob Wigley, Chair – UK Finance, Richard Hyde, Senior Researcher and Lead on Fraud - Social Market Foundation and Paul Davis, Fraud Director - TSB.