Podcasts about unbound gravel

Amanda and Bill go deep on the 2025 Unbound Gravel 200-mile races. We also hear from Cam Jones, Cam's dad, Matt Wilson, Lauren De Crescenzo, and Bobby Wintle. Use code GROADIO15 for 15% off at www.exposurelights.com for your new Exposure Lights set-up in time for Unbound and other summer adventures. buycycle is the platform for pre-owned bikes AND bike parts & accessories now. Visit https://buycycle.com/groadiopodcast to start listing your gear for free and check out our own garage of gear while you're there. Groadio is also sponsored by Hammerhead. Right now, our listeners can get a free Heart-Rate Monitor with the purchase of a Hammerhead Karoo. Visit hammerhead.io right now and use promo code GROADIO at checkout to get yours today. This is exclusive for our listeners, so don't forget to use promo code GROADIO! You'll get a free Heart-Rate Monitor with your purchase of a Karoo. Go to Hammerhead.io today, add both items to your cart, and use promo code GROADIO. You can follow Amanda on Twitter at @_amanda_panda_ and on Instagram at @amanda_panda_. Follow Bill at @CXHAIRS.  Subscribe to the CXHAIRS Bulletin at cxhairs.substack.com. Follow the show on Instagram at @groadio. Email the show at groadio@gmail.com. Groadio is part of the Wide Angle Podium network. Please consider becoming a member. Go to www.wideanglepodium.com/donate to learn more and contribute. If you join and support Groadio, screenshot your receipt and send it to groadio@gmail.com for a free pair of socks.  

In this episode, host Dirk Friel sits down with professional gravel racer and Ignition Coaching coach Dylan Johnson to dig into all things gravel. They break down the cutting-edge equipment trends seen at the 2025 edition of Unbound Gravel, as well as training trends, nutrition and training tips for both amateurs and pros. Hear why mountain bike tires are dominating the scene, the evolving role of aerodynamics in the sport, and the reasons behind faster race times over the last few years. Whether you're a seasoned cyclist or a gravel-curious newcomer, you'll hear expert advice on your next gravel race and the new "Unbound Block" approach to training. Dylan also offers a glimpse into the future of even faster gravel racing. To learn more about Dylan Johnson, check out his training plans or follow him on YouTube and Instagram.

Shawn & Janet Needham R.Ph. are SO excited to have Cameron Jones on the podcast. Cameron recently won Unbound Gravel, the biggest gravel bike race in the world — 200 miles! —and finished in record time, 8 hours 37 minutes! We will discuss his hydration strategy, pre-race strategy, and his strategy during the race. We will also be diving into all the metrics from the race, including his power numbers, and heart rate numbers. Cameron James Instagram | https://www.instagram.com/camjonesnz/ Facebook | https://www.facebook.com/cameronjonescdj Health Solutions Instagram | https://www.instagram.com/health_solutions_shawn_needham/ TikTok | https://www.tiktok.com/@healthsolutionspodcast Facebook | https://www.facebook.com/HealthSolutionsPodcast Moses Lake Professional Pharmacy Website | http://mlrx.com.com/ Facebook | https://www.facebook.com/MosesLakeProfessionalPharmacy/ Shawn Needham X | https://x.com/ShawnNeedham2 Shawn's Book | http://mybook.to/Sickened_The_Book Additional Links https://linktr.ee/mlrx

This episode was such a fun mix of science, emotions, and hot tubs that could cook a turkey! We started with some thoughts on Western States, less than 3 weeks out from the race. Does embracing the stage also mean embracing social media posts telling you that you aren't being picked to perform well? Our argument channeling Tyrese Halliburton of the Indiana Pacers: the “noise” can be performance enhancing if you have fun with it!The main science topic was a WILD study on the hot tub improving hemoglobin levels, resting heart rate, and altitude performance. It's “wild” because the hot tub was set astonishingly high, with participants staying in for an astonishingly long time. I like my participants like I like my eggs: hard-boiled. We talk about what it means and why passive heat training might be the easiest advanced training intervention that goes beyond the basics.And this one was full of our favorite topics! Other topics: a training trip out to the Western States course, Kilian Jornet searching for a pacer, Cam Jones consuming 185 grams of carbs per hour on his way to winning Unbound Gravel, Jessie Diggins' amazing poem on fueling her body to take a hit, a study on ketones and altitude that found no benefits, using downhills to improve strength for flat running, and a genetic link between muscle stiffness and strains, plus a Q+A on the new OTQ standards getting faster for men (we don't like it), whether to GO FOR IT if going for it might not lead to your big goals, a hypothetical about gold medalist Kristian Blummenfelt at a mountain race, and heat and family planning.The episode finishes up with questions about alcohol and celebrity-flavored bathwater. It'll make sense soon. Maybe.We love you all! A unit for a unit,-David and MeganClick "Claim Reward" for free credit at The Feed here: thefeed.com/swap Order a Core 2 Sensor here before they sell out: https://thefeed.com/products/core-2-temperature-monitorBuy Janji's amazing gear: https://janji.com/ (code "SWAP")For weekly bonus podcasts, articles, and videos: patreon.com/swap

Before the mud, the mayhem, and the mileage... comes the madness of prep. In Part One of this Unbound Gravel deep-dive, your favorite endurance duo break down everything that went into tackling the iconic 200-mile Unbound Gravel race. Broadcasting from the far corners of Vermont to the sun-baked hills of Kansas, we talk logistics, training, gear, nutrition, and the psychological warfare of preparing for the Super Bowl of gravel events. From tire debates and heat training in plastic suits, to prepping like you're launching into orbit (or just racing across a dust bowl), we unpack nine months of planning into one wild, hilarious, and info-packed episode. Whether you're gravel-curious or already eyeing Emporia 2026, this is your playbook.   Key Highlights: What is Unbound Gravel and why is it gravel's Kona? Gravel math: the brutal time math that makes 200 miles feel like forever RPE vs metrics: how ultra-distance breaks your tech Packing, hydration, crew strategy — and the art of not losing your sunglasses in a cornfield “The Paint Suit Chronicles”: DIY heat training and what not to do pre-race Spoiler: This is just the start. The race is still ahead. Buckle up for Part Two.

Unbound has become the epicenter for not just the latest gravel bike tech but also some of the most interesting equipment choices of the year. Alvin Holbrook spent the week in Emporia, Kansas, tracking the race and also tracking down prototype bikes from Orbea, Pinarello, and Specialized. He also found Lachlan Morton's Cannondale Topstone with its water-carrying Tailfin rack and custom front bag, some unreleased rubber from Pirelli, and what most of us would consider a reverse tire set-up that ended up winning the race. 

What a weekend at UNBOUND Gravel 2025! From epic community events, to next-level racing there was no shortage of action on the ground in Emporia. Thank you to the 80+ women who came out to the More Women More Miles shakeout ride, and to all of you who took the time to share your stories with us. The podcast this week features Kathryn's live interviews from the pre-race expo with a few podcast fans, as well as Gravel Hall of Famer Amanda Nauman, cycling legend and commentator Meredith Miller, our friend Meredith Root of tactic Nutrition, and Grand Prix athlete Cécile Lejeune who finished 5th in the 200 mile race (find her on Instagram @cecilejeune). After the race Kathryn caught up with Ali Tetrick who led the More Women More Miles group for the 100, as well as Serena Bishop Gordon who raced the XL, and XL Champion and new course record holder Heather Jackson. Follow us on Instagram:@girlsgonegravel @feisty_media Girls Gone Gravel Website:https://www.girlsgonegravel.com/ Feisty Media Website:https://livefeisty.com/ Support our Partners:Previnex: Get 15% off your first order with code GIRLSGONEGRAVEL at https://www.previnex.com/ Feisty's Lift Heavy Guide: Get your guide to lifting heavy plus a 4-week training plan at https://www.womensperformance.com/lift-heavy

En el episodio de hoy tenemos una de las entrevistas más especiales de la temporada: Pablo Rodríguez Guede, nuevo campeón de España de XCM, vuelve al podcast casi dos años después de contarnos que se quedaba sin equipo y que su carrera en el XCO tocaba a su fin. Lo que ha pasado desde entonces es una auténtica montaña rusa emocional que culmina con una victoria increíble en los últimos metros frente a Miguel Ángel Muñoz.Una conversación sincera,  hy muy inspiradora , en la que Pablo nos habla de cómo ha sido ese proceso de adaptación al maratón, cómo ha recuperado la motivación y por qué ahora está disfrutando de la bici como nunca antes.En la sección de noticias, repasamos lo más destacado del fin de semana:La Copa del Mundo de XCM en Andorra, con victoria de Leonardo Páez y Rosa Van Doorn.El Giro de Italia, con una polémica etapa en la que Simon Yates le arrebata la victoria a un espectacular Isaac del Toro.Y por supuesto, hablamos también de la Unbound Gravel, la carrera más mediática del gravel mundial.Y en Charlyetas os traemos una de esas secciones que vale su peso en oro si estás pensando en cambiar de bici: hablamos de geometrías.Analizamos las seis medidas clave que tienes que entender y comparar:Ángulo de direcciónÁngulo del tubo del sillínLongitud de vainasStack y ReachAltura del eje de pedalier

Midnight Madness at UNBOUND Gravel! Join hosts Matt Fowler and Neil Taylor for raw, unfiltered, live-recorded interviews straight from the finish line — captured between midnight and 3AM at one of the toughest gravel races on Earth. These are the real stories of grit, heartbreak, triumph, and survival — from elite athletes to everyday riders who dug deep to finish UNBOUND Gravel under the stars. Whether you're a gravel racer, endurance junkie, or just here for the human drama, this is a moment you won't want to miss.

Spencer Martin and Andrew Vontz give their thoughts on the final week of the Giro d'Italia, including 21-year-old Isaac del Toro's shocking ride to hold the race lead into the final weekend, and touch on American success at recent mountain bike World Cups, including how Mathieu van der Poel's broken wrist will affect his season, before giving their predictions for tomorrow's Unbound Gravel event.Beyond the Peloton Newsletter⁠⁠ Giro d'Italia Cheat Sheet⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Andrew's Choose the Hard Way Newsletter⁠⁠⁠⁠⁠ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit beyondthepeloton.substack.com/subscribe

Episode 153 - Unbound Preview, Pro Nats, Blevins Domination, and Mathieu slam der Poel What up party people. Welcome back to the Bonk Bros podcast. We've got a jam packed episode for y'all this week with all sorts of topics like Quinn Simmons taking the Stars and Stripes at pro nats while our boy Scottie McG narrowly missed out on his own title, Chris Blevins absolutely dominating the latest World Cup stop at Nove Mesto while Matthieu van der Poel (or should I say slam der Poel) suffered some technical mishaps at his mountain bike debut, then we get into some Unbound preview with a special guest appearance. Oh yeah and DJ's back so he was able to give us the low down on his own mishaps from last week and provide some updates on how things are shaking out with his recovery. Speaking of recovery from accidents, this weeks show is brought to you by one of our newest partners, Scarborough Bicycle Accident Law. That's right, the timing couldn't be more serendipitous given everything that just went down with Dylan, and fortunately, there are people out there like the folks over at Bicycle Accident Law who are with you on every ride and will work hard to fight for you to get the results you deserve should you fall victim to such an accident. To learn more you can head over to bicycleaccidentlaw.com and make sure to add their contact info to your phone just in case you need them in the moment. If you have any questions or feedback for the show you can drop us a note at bonkbrospodcast@gmail.com or hit up the Bonk Bros instagram page (@bonkbros @dylanjawnson @adamsaban6 @tylerclouti @raddaddizzle @scottmcgilljr). Alright let's get this party started!   FOR UPDATED DISCOUNT CODES CHECK THE LATEST EPISODE: Silca (10% discount code: “BonkbrosUnbound2025”): https://silca.cc/?utm_source=Bonk+Bros&utm_medium=podcast&utm_campaign=stripchip&utm_id=Bonk+Bros+Podcast   Bike Tires Direct (10% discount code: bonkbros): https://www.biketiresdirect.com/?utm_source=bonkbros&utm_medium=banner&utm_campaign=bonkbros2025   Scarborough Bicycle Accident Law: https://www.bicycleaccidentlaw.com   Bolt Skin + Shave (BROS15): https://www.boltshave.com   Dynamic Cyclist (10% discount code: BONKBROS): https://new.dynamiccyclist.com/a/43703/xkYViFV8     Patreon: http://patreon.com/patreon_bonkbros     For more Dylan Johnson content: https://www.youtube.com/channel/UCIf1xvRN8pzyd_VfLgj_dow   Listener Question Form: https://docs.google.com/forms/d/1T37wGRLk6iYTCF6X_DQ9yfcaYtfAQceKpBJYR5W7DVA/edit?ts=642eb6d6   MERCH: T-SHIRTS ARE HERE! Get your Bonk Bros swag below. https://bb5a73-20.myshopify.com/    IGNITION: Hire a coach. Get faster. It's that simple. https://www.ignitioncoachco.com/   MATCHBOX PODCAST: Check out our more serious training focused podcast.  https://www.ignitioncoachco.com/podcast      The Following Was Generated Using AI And Should Not Be Held To The Higher Standards Of Sentient Beings - Riverside.   Summary In this conversation, the hosts discuss various topics related to cycling, including the Unbound race, training methods, a recent accident involving one of the cyclists, upcoming races, and performances in national championships. The discussion also touches on the dynamics of competition, the importance of unconventional training methods, and the talent levels among cyclists. In this segment, the conversation revolves around the impressive performance of Chris Blevins, who secured two significant wins in mountain biking, showcasing his skills and resilience. The discussion also touches on the technical aspects of tire choices in short track racing, the implications of Vanderpool's recent injury, and the dynamics of team performance in the sport. Insights into training methods and the evolution of riders' capabilities are explored, highlighting the competitive nature of mountain biking. In this segment, the conversation delves into the dynamics of mountain biking and road racing, discussing the challenges of keeping up with the racing calendar and the impact of weather on race performance. The hosts explore the rise of young cyclists in competitive racing, particularly focusing on a promising young talent, Del Toro. As they prepare for the upcoming Unbound Gravel race, they share insights on tire choices and strategies for different weather conditions, emphasizing the importance of adaptability in racing. In this episode, the hosts engage in a lively discussion about various aspects of gravel racing, including fashion choices for events, safety regulations in feed zones, and the spirit of gravel racing. They delve into the potential American contenders for Grand Tours and share their predictions for the upcoming Unbound race. The conversation also touches on bike technology, gear choices, and the dynamics of racing, all while maintaining a humorous and casual tone.   Chapters 00:00 Unbound Week and Training Rivalries 03:01 Dylan's Accident and Recovery 06:01 Upcoming Races and Future Plans 08:58 Scott's Performance and Crit Racing 12:05 Discussion on Talent and Training 15:01 National Championships and Women's Cycling 18:00 Mountain Bike World Cup Discussion 19:00 Blevins' Legendary Win 22:15 Tire Controversies in Short Track Racing 29:22 Vanderpool's Injury and Its Implications 37:21 Blevins' Dominance in XCO and Short Track 40:05 Team Dynamics and Training Insights 41:38 Understanding Mountain Biking and Road Racing Dynamics 43:00 The Rise of Young Cyclists in Competitive Racing 44:58 Exploring the Transition from Mountain Biking to Road Racing 47:01 The Impact of Weather on Race Performance 48:57 Anticipating the Unbound Gravel Race 54:58 Final Preparations and Strategies for Unbound 01:02:38 Casual Banter and Fashion Choices 01:03:11 Feed Zone Regulations and Safety Concerns 01:06:12 The Spirit of Gravel Racing 01:10:00 American GC Contenders in Road Racing 01:12:53 Predictions for Unbound Race 01:19:22 Discussion on Bike Technology and Gear Choices

UNBOUND Gravel is right around the corner, and here at Girls Gone Gravel we could not be more excited! Our crew is making their way to Emporia, but before the race kicks off we are joined by cycling legend Lauren Hall, and Life Time's VP of Marketing Michelle Duffy Smith to take a deep dive into all things UNBOUND. This year's 200 mile race will feature nearly 100 elite female racers, so you can be sure there will be no shortage of excitement on race day. 2025 will mark the first year that the race will feature a prize purse for all elite racers, and the 200 mile race will also see the champions from the past 5 years on the start line, so competition will be fierce. Michelle and Lauren talk through the stacked women's field, and try to determine what tactics may play out across the 200 miles of racing - including their best predictions of when LDC will take a flyer. We also get everyone's picks for their top 5 finishers. Who do you think will take the top step?Michelle and Lauren will be hosting a live broadcast covering the 200 mile race. The broadcast will kickoff at 10am central time on the Life Time Grand Prix Youtube channel. Prior to 10am coverage will be on the Life Time Grand Prix Instagram page @lifetimegrandprix, which will also be the place to catch race updates throughout the day.Follow us on Instagram:@girlsgonegravel @feisty_media Girls Gone Gravel Website:https://www.girlsgonegravel.com/ Feisty Media Website:https://livefeisty.com/ Support our Partners:Previnex: Get 15% off your first order with code GIRLSGONEGRAVEL at https://www.previnex.com/ Feisty's Lift Heavy Guide: Get your guide to lifting heavy plus a 4-week training plan at https://www.womensperformance.com/lift-heavy

Spencer and Andrew Vontz of the Choose the Hard Way Podcast discuss the recent action at the Giro d'Italia before stting down with Gravel and YouTube star Dylan Johnson (33:00) to discuss his recent training crash, which left him with a fractured tibia and out of the upcoming Unbound Gravel race, where he finished 10th last year amdist a star-studded field. Dylan talks about the massive training blocks needed to prepare for the event, how equipment and fueling choices can be critical to success, and how he sees Gravel evolving as it becomes more popular and professionalized.This episode is brought to you by Join Cycling. ⁠⁠⁠⁠Get your first month free through this link⁠⁠⁠⁠⁠Sign up for our Beyond the Peloton JOIN GroupBeyond the Peloton Newsletter⁠⁠ Giro d'Italia Rest Day Recap⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Choose the Hard Way Newsletter⁠⁠⁠⁠⁠ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit beyondthepeloton.substack.com/subscribe

   We remember the great George Wendt, America's favorite barfly, Norm Peterson on Cheers.  Wendt had all kinds of ties to Kansas City and is remembered as a great family man and one of the all time great characters in the history of television.    While Trump was working on Cap Hill for the Big Bill, he kept bringing up Joe Biden's auto pen signatures and it's pretty clear now a huge investigation is about to begin.  Who exactly ran our country the last four years?    Victor Davis Hanson, on a podcast, muses that Kansas City could be a new destination for the FBI to have headquarters outside DC.  If true, this could be thousands of jobs here.    The Royals have another weak night at the plate and fall to the Giants, 3-2.  KU is having an incredible baseball season and their coach has just won a huge award.  And an incredible, global cycling event is here this holiday weekend and it sounds like the toughest event ever.  

Amanda and Bill preview the Unbound Gravel course and discuss the factors that may affect this year's 200 mile race before unveiling Groadio's "Who is Going to Crush Unbound" rider rankings. Use code GROADIO15 for 15% off at www.exposurelights.com for your new Exposure Lights set-up in time for Unbound and other summer adventures. Visit buycycle.com/groadio to start listing your items. For a limited time only, sellers can save 30% on the seller protection fee when they list their bikes on buycycle. Groadio is also sponsored by Hammerhead. Right now, our listeners can get a free Heart-Rate Monitor with the purchase of a Hammerhead Karoo. Visit hammerhead.io right now and use promo code GROADIO at checkout to get yours today. This is exclusive for our listeners, so don't forget to use promo code GROADIO! You'll get a free Heart-Rate Monitor with your purchase of a Karoo. Go to Hammerhead.io today, add both items to your cart, and use promo code GROADIO. You can follow Amanda on Twitter at @_amanda_panda_ and on Instagram at @amanda_panda_. Follow Bill at @CXHAIRS.  Subscribe to the CXHAIRS Bulletin at cxhairs.substack.com. Follow the show on Instagram at @groadio. Email the show at groadio@gmail.com. Groadio is part of the Wide Angle Podium network. Please consider becoming a member. Go to www.wideanglepodium.com/donate to learn more and contribute. If you join and support Groadio, screenshot your receipt and send it to groadio@gmail.com for a free pair of socks.    

Unbound Energy in Emporia: The People, the Bikes, the Buzz – This is Gravel EP:1002 The gravel world has landed in Emporia, and the excitement is real! In this episode of This is Gravel, hosts Matt Fowler and Neil Taylor dive into all things Unbound Gravel 2025—from the riders and rigs rolling into town to the energy building on Commercial Street. They share what it's like being on the ground as Emporia transforms into the gravel capital of the world and reflect on what this event means to the local community and the broader gravel scene. Whether you're racing, spectating, or just soaking up the atmosphere, this episode captures the buzz and spirit of Unbound week. Tune in as Matt and Neil bring you stories, first impressions, and their signature take on the biggest week in gravel cycling! #ThisIsGravel #UnboundGravel #EmporiaKansas #GravelCycling #GravelGuru

Tips for Success at Unbound + Our Favorite Things About Race WeekWe're getting amped for @unboundgravel race week! With the big day just around the corner, we're sharing some of our favorite things about Unbound and what we're looking forward to in Emporia this year. Also, we have some helpful tips for planning your week out and protecting your energy while still enjoying the buzz and excitement of the event. The Fun-Bound Gravel Podcast is hosted by the Legans, Kristen and Nick. With years of Unbound and gravel coaching experience, they share their insights and those of their expert guests to help you have the best time possible at Unbound Gravel. Detailed course previews, equipment suggestions, training tips, and efficient checkpoints are just some of the topics discussed. And of course, you'll get to hear from the top athletes, organizers, and people who make gravel such a special cycling space. Follow Kristen on Instagram @kpleganFollow Nick on Instragram @nleganAlso check out Kristen's coaching services at Rambleur.com

Yuri Hauswald has kept one foot in both worlds for the better part of two decades: working professional and professional athlete. As the Elite Athlete and Community Manager for GU Energy Labs, Yuri has the perspective for aspiring athletes, as well as athletes looking to make moves for the next stage in their career. Aaron and Yuri compare notes on their experiences working with athletes - and how they both came to the same conclusion about the future of athlete marketing. Show Notes: Yuri Hauswald: https://www.linkedin.com/in/yuri-hauswald-b52046a/ GU Energy Labs: https://guenergy.com/ Bear Development Team: https://www.beardevteam.com/ What's The Rusch: https://www.rebeccarusch.com/whats-the-rusch-podcast Payson Podcast: https://podcasts.apple.com/us/podcast/payson-mcelveen-and-the-cauldron-of-content/id1737242598?i=1000701249647 Harlem Run: https://www.harlemrun.com/ Unbound Gravel: https://www.unboundgravel.com/ Camelbak Chase Vest: https://www.camelbak.com/shop/packs/bike/chase-bike-vest-50-oz/CB-2414.html Horizons - Yuri's film project: https://www.youtube.com/watch?v=VaIsu2aeCSI Lost On Purpose: https://vimeo.com/701357507 Time Well Spent: https://www.youtube.com/watch?v=yiaJd8G61r8 Look For Things Where You Can Find Them: https://www.youtube.com/watch?v=1nP5DPirgnE Join us on LinkedIn: https://www.linkedin.com/company/second-nature-media Meet us on Slack: https://www.launchpass.com/second-nature Follow us on Instagram: https://www.instagram.com/secondnature.media Subscribe to our newsletter: https://www.secondnature.media Subscribe to the YouTube channel: https://www.youtube.com/@secondnaturemedia

Live from the 2025 edition of TRAKA, Rouleur writer Rachel Jary speaks to Canyon racers Rosa Klöser and Josie Millard about their journeys in the sport so far. Klöser comes from an academic background and shot to stardom after winning Unbound Gravel last year – she now rides on the road with Canyon//SRAM alongside racing gravel as a privateer. Josie is an ex-professional skateboarder who has switched to bike racing in the past season and she's already taking the gravel world by storm. They discuss how to get more female cyclists in to gravel racing, equality in the sport and why it's important to empower people to give events like the Traka a go.Follow Rachel on Instagram: @racheljaryFollow Josie on Instagram: @josieloriFollow Rosa on Instagram: @rosaklsrSubscribe to Rouleur: rouleur.cc/subscribeWith thanks to Canyon for facilitating this podcast. Hosted on Acast. See acast.com/privacy for more information.

This week Kathryn & Selene are coming to us live from Girona, Spain, where they have just wrapped up the Feisty x Thompson Tours Gravel Camp and Selene is fresh off finishing the 100k at The Traka gravel race. We hear a little bit about the awesome week at gravel camp, and then Kathryn brings us some on-the-ground interviews from The Traka with 6x mountain bike world champion Annika Langvad, Ada Xinó who was not only a guide for Feisty gravel camp but also finished 3rd in the 560km race, 360km 3rd place finisher and gravel legend Sarah Sturm, 2024 Unbound Gravel winner Rosa Kloser, and a special interview with Canyon team members Heather Jackson and Alex Gaudé. Follow along with all of these awesome women on Instagram:Annika Langvad Ada Xinó @adanonstop Sarah Sturm @sarahsturmyRosa Klöser @rosaklsrHeather Jackson @hjacksonracingAlex Gaudé @molokocycling Follow us on Instagram:@girlsgonegravel @feisty_media Girls Gone Gravel Website:https://www.girlsgonegravel.com/ Feisty Media Website:https://livefeisty.com/ Support our Partners:Feisty Girona Gravel Camp: Join us in Girona for an immersive week of exploring on bikes, reflecting, connecting, and setting intentions. Learn more at https://www.thomsonbiketours.com/trips/feisty-girona-gravel-camp/ buycycle: Head to https://buycycle.com/ggg to SAVE 30% when you sell a bike on the leading marketplace for pre-owned bikes and components. Previnex: Get 15% off your first order with code GIRLSGONEGRAVEL at https://www.previnex.com/ Feisty's Lift Heavy Guide: Get your guide to lifting heavy plus a 4-week training plan at https://www.womensperformance.com/lift-heavy

In this episode of the FunBound Podcast, we sit down with Taylor Lideen, a powerhouse in the world of gravel and mountain bike racing and truly one of the best human beings out there. In this episode, we take a look back at Taylor's incredible Unbound journey, including the unforgettable high of winning Unbound XL in 2021, as well as some of the tougher moments that have shaped his path. Taylor brings raw honesty, inspiration, and commitment to the details as he looks ahead to this year's Unbound, and we couldn't be more excited to share his stories, insights, and wisdom with you.Follow Taylor on Instagram here. The Fun-Bound Gravel Podcast is hosted by the Legans, Kristen and Nick. With years of Unbound and gravel coaching experience, they share their insights and those of their expert guests to help you have the best time possible at Unbound Gravel. Detailed course previews, equipment suggestions, training tips, and efficient checkpoints are just some of the topics discussed. And of course, you'll get to hear from the top athletes, organizers, and people who make gravel such a special cycling space. Follow Kristen on Instagram @kpleganFollow Nick on Instragram @nleganAlso check out Kristen's coaching services at Rambleur.com

In this episode of Afternoon Snack, Meredith and Alex discuss all things bike maintenance and training. They compare their training methods; Meredith's training characterized by structured, linear progression similar to her marathon preparation, whereas Alex embraces a more traditional, varied cycling regimen. They also go over their FTP (Functional Threshold Power) and critical power metrics, shedding light on how different methodologies can lead to significant improvements. Additionally, they touch on the importance of finding balance between fun and structured training, emphasizing how personal enjoyment and belief in one's training plan are pivotal for performance. — Learning Bike Maintenance — The Importance of SOPs — Bike Training Goals — Training Methods and Adaptations — Comparing Efficiency: Swimming, Running, and Biking — Cycling Training: Stamina and Recovery — FTP Testing and Training Insights — Power Output and Human Potential — Balancing Training and Enjoyment — Final Thoughts and Upcoming Events Resources Mentioned in This Episode: · Listen to Afternoon Snack: Alex's Half Ironman Post-Race Recap: The Good, the Bad, and the Ugly · Save 10% on Zwift Ride, Smart Frame, & Kickr Core with TACTICZWIFT10 · Listen to Afternoon Snack: Riding through Rebecca's Private Idaho: A Weekend of Gravel, Growth, and Connection · Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel! · Listen to Afternoon Snack: The Realities of High Altitude Training + Leadville 100 Recap! ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list!

It's Simulation Ride Time!We're about four weeks out from Unbound and it's officially simulation ride time! KP and Nick break down what a “simulation ride” actually means - a full dress rehearsal for race day, tailored to your specific goals and experience level. We dive into five key areas to practice during your next long ride: your pre-race routine, gear setup, nutrition and hydration strategy, support crew planning, and how to structure the ride itself. Whether you're gunning for a 200-mile haul or dialing in your prep with a shorter effort, this episode is packed with practical advice to help you build confidence and fine-tune every detail before you hit the start line.The Fun-Bound Gravel Podcast is hosted by the Legans, Kristen and Nick. With years of Unbound and gravel coaching experience, they share their insights and those of their expert guests to help you have the best time possible at Unbound Gravel. Detailed course previews, equipment suggestions, training tips, and efficient checkpoints are just some of the topics discussed. And of course, you'll get to hear from the top athletes, organizers, and people who make gravel such a special cycling space. Follow Kristen on Instagram @kpleganFollow Nick on Instragram @nleganAlso check out Kristen's coaching services at Rambleur.com

This week on our More Women More Miles series, we are so lucky to be joined by bike mechanic extraordinaire Casey Wytske. Casey has years of experience working as a mechanic in the cycling industry, and also teaching courses on bike mechanics. In this hands-on session Casey goes over all of the things we need to know in order to get our bikes ready to take on UNBOUND Gravel, or any other gravel event. To start off, she goes over tire selection to maximize comfort, efficiency and safety, as well as tips on how to find the right tire pressure. Casey also goes over the essential tools you need in your bag for any gravel ride, and then dives into a step by step bike check, including how to check and top up sealant in tubeless tires. Next Casey goes over fixing a flat and patching holes in your tire, as well as keeping your bike clean and running smooth on the course.If you'd prefer to watch this episode on Youtube you can head over to https://www.youtube.com/live/txvQF_ZMSz0?si=Fqtf3ExCNcPhdupq to watch the video.To register for the UNBOUND brunch head over to https://register.chronotrack.com/r/85545 Follow Casey on Instagram @o_acaciaFollow us on Instagram:@girlsgonegravel @feisty_media Girls Gone Gravel Website:https://www.girlsgonegravel.com/ Feisty Media Website:https://livefeisty.com/ Support our Partners:Feisty Girona Gravel Camp: Join us in Girona for an immersive week of exploring on bikes, reflecting, connecting, and setting intentions. Learn more at https://www.thomsonbiketours.com/trips/feisty-girona-gravel-camp/ buycycle: Head to https://buycycle.com/ggg to SAVE 30% when you sell a bike on the leading marketplace for pre-owned bikes and components. Previnex: Get 15% off your first order with code GIRLSGONEGRAVEL at https://www.previnex.com/ Feisty's Lift Heavy Guide: Get your guide to lifting heavy plus a 4-week training plan at https://www.womensperformance.com/lift-heavy

Recently, Andrew L'Esperance and Alexis Cartier kicked off their North American race season. At the Sea Otter Classic gravel race, L'Esperance finished 13th, making him the top Canadian at the first event in the Life Time Grand Prix series. Cartier had a tough race. “It was fun, but I didn't perform at all,” he says in this episode. “I kind of expected it, but I really got smashed.”The pair of riders will find themselves at many of the same races this season, including other Life Time events, such as Unbound, and gravel nationals in Water Valley, Alta. They are both racing as privateers, responsible for their own logistics, sponsorships, maintenance, on top of all the training and competing. Each one has a unique plan and set of goals for the season, which they discuss in this episode. L'Esperance is mixing gravel, mountain bike and even road racing. Cartier is blending his training and transportation: he's bikepacking to all six of the Life Time Grand Prix events.Also on the pod, Canadian Cycling Magazine editors Matthew Pioro and Matt Hansen, as well as feature writer Jake Williams, discuss recent races, such as the men's and women's Amstel Gold and De Brabantse Pijl. Pioro reports back from Sea Otter. He says he knows a bunch about the 32” wheels that seem to be coming to mountain bikes, but what is he actually able to reveal?

Our special guest this week for More Women More Miles likely needs little introduction in the gravel cycling world. We are joined by writer, cyclist, and host of the Hit Play Not Pause Podcast, Selene Yeager. Selene brings her wealth of knowledge on female physiology and hormones, and how we can tailor our training for Unbound Gravel accordingly. This episode gives us a broad overview of hormones in the female life cycle, starting from regular menstruation, through perimenopause, menopause and post menopause. Selene explains how our hormones affect our whole bodies as a system, and how we can structure our training and fueling to adjust for shifts in physiology during different times in your cycle and lifespan. She also gives some of her other best tips and tricks for women to stay comfortable while riding hundreds of miles across the Flint Hills. Follow Selene on Instagram @feistymenopause and @fitchick3Check out the Hit Play Not Pause Podcast on livefeisty.comLearn more about Girona Gravel Camp and Unbound Gravel camp at girlsgonegravel.com Support our Partners:Feisty Girona Gravel Camp: Join us in Girona for an immersive week of exploring on bikes, reflecting, connecting, and setting intentions. Learn more at https://www.thomsonbiketours.com/trips/feisty-girona-gravel-camp/ buycycle: Head to https://buycycle.com/ggg to SAVE 30% when you sell a bike on the leading marketplace for pre-owned bikes and components. Previnex: Get 15% off your first order with code GIRLSGONEGRAVEL at https://www.previnex.com/ Feisty's Lift Heavy Guide: Get your guide to lifting heavy plus a 4-week training plan at https://www.womensperformance.com/lift-heavy

What if you could master the art of early-season race preparation and avoid the pitfalls of accumulated fatigue? Join me, Coach Patrick from Endurance Nation, as I unveil the secrets to optimizing your training for those crucial early races. With over 20 years of experience coaching more than 10,000 athletes, I'm here to challenge the conventional approach to training. Discover how aligning your weekly training volume to be double the duration of your target race can revolutionize your performance. Plus, learn the importance of integrating race-specific efforts into your training plan to ensure you're both physically and mentally primed for success. Whether you're gearing up for a half Ironman, a full Ironman, or bracing yourself for a grueling 200-mile endurance event like the Unbound Gravel, this episode is packed with strategies to help you peak at just the right time. Stay healthy and committed as I share invaluable tips to achieve peak performance. I'm eager to connect with you, so feel free to engage with me on Instagram and Facebook, where I provide personalized support and address your specific questions. Let's conquer those early-season races together, ensuring you reach your peak potential!

On Episode 101 of the Groadio Podcast, Amanda chats with Tobias Kongstad about switching from road racing to gravel, his standout performances at the Traka and Unbound Gravel, and racing at a high level while also working full-time as the PAS Racing sports coordinator. You can follow Tobias on Instagram at @tobiaskongstad. Groadio is sponsored by Hammerhead. Right now, our listeners can get a free Heart-Rate Monitor with the purchase of a Hammerhead Karoo. Visit hammerhead.io right now and use promo code GROADIO at checkout to get yours today. This is exclusive for our listeners, so don't forget to use promo code GROADIO! You'll get a free Heart-Rate Monitor with your purchase of a Karoo. Go to Hammerhead.io today, add both items to your cart, and use promo code GROADIO. You can follow Amanda on Twitter at @_amanda_panda_ and on Instagram at @amanda_panda_. Follow Bill at @cxhairs  on Instagram and Twitter. Subscribe to the CXHAIRS Bulletin at cxhairs.substack.com. Follow the show on Twitter at @groadio and also on Instagram at @groadio. Email the show at groadio@gmail.com. Groadio is part of the Wide Angle Podium network. Please consider becoming a member. Go to www.wideanglepodium.com/donate to learn more and contribute. If you join and support Groadio, screenshot your receipt and send it to groadio@gmail.com for a free pair of socks.       

This week, as part of the More Women More Miles series, we welcome coach, professional gravel racer and 10-year Unbound veteran Kristen Legan. Kristen has trained many athletes in their journeys to Unbound Gravel, and as the official Unbound coach she is the mastermind behind the free training plans that are available on the Unbound website. She talks about the overall picture of building a training plan for a bug gravel race, and underscores the importance of making sure that picture includes rest. While training for a big race like Unbound can feel daunting, Kristen reminds us to not sweat the small stuff, to focus on routine and consistency, and gives a few examples of her favorite workouts you can include in your own training. Follow Kristen on Instagram @kplegan, and learn more about her coaching programs at rambleur.com

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On this episode Kristen and Nick connect with longtime friend Chris Soden. Chris has 23 years of professional bike fitting experience. Based in Colorado, he has worked with pros, average Jane and Joes, and seen trends come and go. His approach is highly personal, mixing motion-capture tech with intuition and a keen eye. With winter underway, now is a great time to make changes to your bike fit. Whether you're seeking increased comfort or improved performance, as the engine of your bicycle, working with a qualified bike fitter can have a massive impact on your ride experience. Chris recently started his own venture called Strategic Fitting. More details below: To schedule with Chris, head to StrategicFitting.com You can also find Chris on Instagram. The Fun-Bound Gravel Podcast is hosted by the Legans, Kristen and Nick. With years of Unbound and gravel coaching experience, they share their insights and those of their expert guests to help you have the best time possible at Unbound Gravel. Detailed course previews, equipment suggestions, training tips, and efficient checkpoints are just some of the topics discussed. And of course, you'll get to hear from the top athletes, organizers, and people who make gravel such a special cycling space. Follow Kristen on Instagram @kpleganFollow Nick on Instragram @nleganAlso check out Kristen's coaching services at Rambleur.com

In this episode, Alex and Meredith discuss Alex's recent experience participating in the 70.3 Ironman in Indian Wells. Alex shares some of the unexpected challenges that she experienced during the event, and highlights the learning curve athletes face in triathlon racing. They discuss Alex's training schedule and nutrition plan, the importance of managing expectations, and the personal growth that comes from embracing and overcoming such a physically demanding event.— Expectations vs Reality in Races— Training and Preparation for the Half Ironman— Race Day Logistics and Challenges— Morning of the Race: Unexpected Challenges— The Swim— The Bike— The Run— Half Ironman Results— Nutrition Strategy Breakdown— Lessons for the Next Half Ironman— Balancing Training and Life— What's Next!Resources Mentioned in This Episode:· Alex's Half Ironman Results· Tactic Nutrition: The Key to Happiness is Expectation· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!· Listen to Afternoon Snack: The Calgary Marathon: How Alex Shaved 6 Minutes Off Her Marathon Time· 2024 VinFast Ironman World Championship, Nice· Skratch Labs: Super High-Carb Sport Drink Mix· Gnarly Fuel₂O· Neversecond: Energy Gels────────────────────────────Want to work with Tactic Functional Nutrition? Check Out Our ServicesLearn More About Us Here and be sure to follow Tactic Nutrition on IG!Stay in the loop with us by signing up for our email list!

We have with us today a legend of gravel cycling. Dan Hughes is the only winner of gravel's unofficial Triple Crown (Unbound, Gravel Worlds, and Trans Iowa). He is a 4-time Unbound 200 winner, including the event's first winner back in 2006. As such he was inducted into the inaugural class of the Gravel Cycling Hall of Fame. Husband of Paulina Batiz, Dan is also a gifted storyteller and photographer. We are so honored to welcome Dan Hughes!Links:Gravel Cycling Hall of Fame @gravelcyclinghofFollow Dan on InstagramThe Fun-Bound Gravel Podcast is hosted by the Legans, Kristen and Nick. With years of Unbound and gravel coaching experience, they share their insights and those of their expert guests to help you have the best time possible at Unbound Gravel. Detailed course previews, equipment suggestions, training tips, and efficient checkpoints are just some of the topics discussed. And of course, you'll get to hear from the top athletes, organizers, and people who make gravel such a special cycling space. Follow Kristen on Instagram @kpleganFollow Nick on Instragram @nleganAlso check out Kristen's coaching services at Rambleur.com

Welcome back to the FunBound Podcast!We're thrilled to kick off this new season with none other than Amanda Nauman—two-time Unbound Gravel 200 Champion and gravel-racing icon.With over a decade of experience racing Unbound, Amanda brings invaluable insights and tips for tackling each of the event's distances. She's taken on nearly every course at Unbound, from the grueling 350 XL to the marquee 200 miler to the challenging 100 and 50-mile events.Gear up for the Unbound lottery as Amanda shares her expert advice and background knowledge on conquering any distance at UnboundFollow Amanda on her Instagram account: @amanda_panda_Also mentioned in the episode: Mammoth Tuff: @mammoth_tuffGravel Cycling Hall of Fame @gravelcyclinghofThe Fun-Bound Gravel Podcast is hosted by the Legans, Kristen and Nick. With years of Unbound and gravel coaching experience, they share their insights and those of their expert guests to help you have the best time possible at Unbound Gravel. Detailed course previews, equipment suggestions, training tips, and efficient checkpoints are just some of the topics discussed. And of course, you'll get to hear from the top athletes, organizers, and people who make gravel such a special cycling space. Follow Kristen on Instagram @kpleganFollow Nick on Instragram @nleganAlso check out Kristen's coaching services at Rambleur.com

Today, host Travis Macy revisits conversations with three exceptional cyclists—Sarah Sturm, Payson McElveen, and Peter Stetina. As the cycling industry continues to evolve, it's fascinating to highlight different approaches to building a career in this beloved sport.In this mash up, Sarah emphasizes the importance of enjoying cycling and finding joy in the process, while Payson shares his insights as an athlete-preneur, discussing the mindset needed for success. Peter reflects on his transition from pro tour racing to privateering, highlighting the significance of planning and relatability in today's cycling world. Together, these stories showcase the diverse paths within cycling and what happens when you navigate your own journey with purpose and passion.Listen to the full episodes:Peter Stetina and Robbie Day: World Tour Cycling, Privateering on the Gravel Bike, and How to be a ProPayson McElveen: The Mindset for Playing Your Own Game in Business, Sports, and Life from a Top Athlete-PreneurSarah Sturm: “It's Supposed to be Fun” at Unbound Gravel, Lifetime Grand Prix, and Beyond- - - - - - - - - - -A big thanks to our sponsors:RELEVATE by NeuroReserve: Go to www.neuroreserve.com/travismacy and code TRAVISMACY for 15% off RELEVATE by NeuroReserve: Core Dietary Nutrients for Lifelong Brain HealthHagan Ski Mountaineering- - - - - - - - - - -Purchase A Mile at A Time: A Father and Son's Inspiring Alzheimer's Journey of Love, Adventure, and HopeSubscribe: Apple Podcast | SpotifyCheck us out: Instagram | Twitter | Website | YouTubeThe show is Produced and Edited by Palm Tree Pod Co.

While she's still relatively new to the world of bike racing, Velocio // Exploro's Sarah Lange has risen the ranks at some of the nation's biggest off-road events — this year Sarah came in fifth at UNBOUND and Leadville respectively. However, racing bikes isn't her only discipline, when she's not riding, you'll find Sarah working as a Clinical Dietitian, helping her clients unlock their full potential. Tune in to hear more from Sarah about everything from being a newcomer in the sport, to her rapid rise in gravel, and her insights into modern sports nutrition.

Meredith and Alex recap their experiences at Rebecca's Private Idaho, a three-day gravel bike race and community event in Sun Valley, Idaho. They discuss the unique atmosphere of inclusivity and connection that sets this event apart from other gravel races, dive into the challenges and personal growth they encountered during the 100-mile ride, and reflect on community and friendships that they made along the way. They also highlight the event's significant fundraising efforts for the Be Good Foundation, and the importance of supporting inclusive environments in sports.— Alex's Quirky Time and Number Confusion— All About Rebecca's Private Idaho— Creating Community and Lasting Connections— Inclusivity and Diversity in Gravel Racing— The Lollipop & Ride Challenges— Get Involved in Gravel Racing!Resources Mentioned in This Episode:· Listen to Afternoon Snack: Adventure, Endurance, and Giving Back with The Queen of Pain: Rebecca Rusch· Listen to Afternoon Snack: Changing the Narrative on Menopause and Fitness with Selene Yeager· Able: Paralympian Meg Fisher takes on the LeadBoat Challenge· Read A Gentleman in Moscow by Amor Towles· I'm Glad My Mom Died by Jennette McCurdy· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!· Learn about Rebecca's Private Idaho· Learn about the Be Good Foundation· Explore the Feisty Menopause Website· Listen to The Girls Gone Gravel Podcast· Listen to Afternoon Snack: The Realities of High Altitude Training + Leadville 100 Recap!· Listen to Afternoon Snack: Everything You Need to Know About Gnarly Nutrition with Shannon O'Grady· Listen to Afternoon Snack: Lessons from the Gorge: Seeing Brandi Carlile on Tour────────────────────────────Want to work with Tactic Functional Nutrition? Check Out Our ServicesLearn More About Us Here and be sure to follow Tactic Nutrition on IG!Stay in the loop with us by signing up for our email list!

In this episode, Alex and Meredith have the Queen of Pain herself, Rebecca Rusch, on the podcast to share her remarkable journey through endurance sports; from breaking rock climbing records on El Capitan to tackling grueling cycling events like Leadville and Unbound. She discusses the critical role of curiosity and resilience in overcoming mental and physical obstacles and reflects on her recovery from a concussion in 2021. Rebecca emphasizes her commitment to promoting diversity in the outdoor industry and advocates for greater acceptance and safer conditions for women in sports. They also discuss the importance of community, leadership, and activism, touching on Rebecca's Private Idaho and Be Good Foundation.— Introducing Rebecca Rusch— The Importance of Sport and Community— Challenges in Creative Endeavors— Facing Fears and Taking Risks— The Value of Endurance Sports— Applying Athletic Lessons to Life— The Privilege and Perspective of Aging— The Impact of Concussions and Recovery— All About The Be Good Foundation— Promoting Women in Outdoor Sports and LeadershipResources Mentioned in This Episode:· Follow @rebeccarusch on Instagram· Check out Rebecca's Website here· Read Rusch To Glory· Watch Blood Road· Flow Research Collective· Meet 90-year-old track star Florence Meiler· Learn about Rebecca's Private Idaho· Learn about the Be Good Foundation· Connect with Rebecca on LinkedIn· Join Rebecca's Substack here· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!────────────────────────────Want to work with Tactic Functional Nutrition? Check Out Our ServicesLearn More About Us Here and be sure to follow Tactic Nutrition on IG!Stay in the loop with us by signing up for our email list!

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

In this episode, Alex and Meredith have Alex's cousin, Ashley Burrill, on to talk about the world of women in sports. They discuss the importance of community and support systems, the role of women in sports development, and the disparities between men's and women's sports. They explore Ashley's journey in hockey, her experiences coaching and what she is doing to accommodate her female clients so they are able to balance being involved in a sport alongside their busy day-to-day schedules. They also highlight the significance of supportive partners and societal implications while advocating for more visibility and support for female athletes.— Meet Ashley!— Long-term Friendships— Getting Started with Hockey— Ball Hockey and Team Canada— Support Systems and Women's Sports— Coaching and Empowering Women— Setting Personal Goals and Community Building— Creating Opportunities for Women in Sports— Finding Community in Sports Later in Life— Coaching Different Age Ranges of Women— Inclusivity and Representation in Women's SportsResources Mentioned in This Episode:· Good for a Girl: A Woman Running in a Man's World· Dream On - 30 for 30 Miniseries· Listen to Afternoon Snack: Brandi Carlile's Tropical Gay Getaway (Part One)· Listen to Afternoon Snack: Valentine's Day & Brandi Carlile's Tropical Gay Getaway (Part Two)· America's Sweethearts: Dallas Cowboys Cheerleaders· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 1): Injuries, Winning Bronze, and Work Ethic· Listen to Afternoon Snack: Four-Time Olympic Athlete Georgia Simmerling (Part 2): Disordered Eating, Relationships, and Athlete Identity· Follow Carly Jackson at @carlyjackson97 on Instagram· Listen to Afternoon Snack: Navigating Challenges and Celebrating Wins at Unbound Gravel!· Listen to Afternoon Snack: Philadelphia Marathon Recap: First Tactic Community Meet-Up, How It Went, and What's Next!────────────────────────────Want to work with Tactic Functional Nutrition? Check Out Our ServicesLearn More About Us Here and be sure to follow Tactic Nutrition on IG!Stay in the loop with us by signing up for our email list!

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

A plan to “ride around Australia” is just one of many nuggets from Lachlan Morton on this week's Performance Process podcast. The 2024 Unbound Gravel winner also spoke of how his training changed in preparation for this year's Unbound, all the tweaks and hacks he made to his bike and why he is constantly adjusting his position as he gives us an insight into his incredible versatility and unique take on bike racing. Escape Collective's podcasts are made possible by our members. Head on over to escapecollective.com/member to support this show and everything else on our podcast network.Also, we'd love to get your feedback on this show and our other shows. Share your thoughts at escapecollective.com/podcast-survey.

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

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A lot has happened in the world of cycling tech over the past week. The Dauphine has teased new bikes getting dialled in for the Tour. While Unbound has shown that gravel tech is still progressing at a rapid rate, including wider tyres, new 1x drivetrains, and aero-shaped suspension.There's a full cast of geeks to chat about it, with Ronan Mc Laughlin tuning in to discuss what's new in the road space, while Dave Rome and new-old voice Brad Copeland discuss the rest.Of course the geeks discuss something on their mind which should prove helpful for anyone with a stuck crank. The episode closes with tech news including Fulcrum's new Sharq wheels, a new gravel race handlebar from Pro, a well-priced mountain bike shifter upgrade from SRAM, and more.Escape Collective's podcasts are made possible by our members. Head on over to escapecollective.com/member to support this show and everything else on our podcast network.Also, we'd love to get your feedback on this show and our other shows. Share your thoughts at escapecollective.com/podcast-survey.Time stamps:4:26 - A swarm of new road bikes are coming from Canyon, Willier, Pinarello, and more24:00 - A corrections corner24:51 - New tech seen at Unbound Gravel, including things from SRAM, wider wheels, aero Fox suspension, and new bikes42:20 - On our mind: stubborn crank bolts and methods for overcoming them55:00 – Bianchi's ribbon-cutting ceremony has us giggling58:20 – Fulcrum's new wavy-shaped Sharq wheels1:02:40 – Pro Bike Gear's new Discover Aero Carbon handlebar for better GRX integration1:08:10 - SRAM's new Pod Rocker upgrade for AXS

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

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

It's time for another bonus episode of Geek Warning.Typically, we keep these bonus episodes for subscribers and members of Escape Collective, however, this one is being left open to all as a teaser for the type of stuff you're missing by not being a member. If you like this and want more, sign up here. This episode is about gravel tire selection and trends in the thinking that bigger is better. It all came about through an Instagram post by former WorldTour pro-turned Gravel Pro Alex Howes, who had shared just how much he had been obsessing over tire selection for the 2024 edition of Unbound Gravel. And what makes this conversation all the more interesting is that Howes isn't sponsored by a single tire brand, but rather an online retailer that sells all the brands - biketiresdirect.Dave Rome and Howes cover a lot of ground in this one, including chatting slicks versus treads, picking the biggest volume possible, inserts or not, what to carry on a self-supported race like Unbound, and why white bar tape.If you don't care about why, where, when, or how, and assuming the weather holds, Howes plans to race on Vittoria Terreno Zero tyres, in a 50 mm width up front and a 47 mm rear with inserts. He expects to start the day with approximately 19 psi in the front, and 24 psi rear. Still, if you find these details interesting, you'll surely appreciate the conversation. Enjoy!