The Second Echelon: Recent Episodes
Williams Racing Academy
The Second Echelon is the Flagship Podcast of the Williams Racing Academy. Hosts Noah and Christian Williams discuss training, coaching, tactics, nutrition, going pro, holistic athleticism, stoicism, stories, experiences, secrets, and everything they wish everyone else already knew. Welcome to the table.
What is Threshold? What is FTP? What is the difference, and how does it impact your training and racing?
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The Second Echelon is proudly brought to you by...
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Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-- LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
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Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
Want to lose a few pounds? This episode is for you!
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The Second Echelon is proudly brought to you by...
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Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt -
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
Noah and Conor discuss how the best athletes maintain a healthy relationship with their training regimen, the balance between structure and freedom, and draw on words of wisdom from Christian's blog!
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The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-- LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
Noah and Conor share strategies to optimize focus, hydration, nutrition, warmup, staging, and more in the 48hr leading up to the start of your next event!
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The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-- LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
X-Factors are the qualities and habits that predispose an athlete to elite level performance on the bike! The original two-part X-Factors series helped put The Second Echelon on the map over 5 years ago, and it's time for an important review! Saddle up, clip in, and get ready for free speed- this is X-Factors Part 1 & 2 combined and streamlined!
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Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
Support the show
Noah and Conor discuss common mistakes to avoid and winning strategies to utilize at your first/next stage race! Topics include fitness, recovery, nutrition, and strategy!
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The Second Echelon is proudly brought to you by...
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Williams Racing Academy - Start your FREE TRIAL today! 2 Weeks, no commitment- limited spots available, offer ends January 31 (Code APEX) - book your consultation today www.williamsracingacademy.com
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Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/
-- LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
Picking up right where #155 left off, Noah and Conor discuss fads and trends in the performance equipment space like dropper posts and aero helmets, and bring you up to speed on tires, top accessory picks, and more!
Topics Include:
Recommended Tire Width (Road, MTB, Gravel)
Tire Pressures & Characteristics (Road, MTB, Gravel)
Tubeless Tires (for Road?)
Dropper Posts (for Road & Gravel?)
Spare Equipment Minimums
Handlebar, Stem, and Seatpost Materials & Characteristics
Aero Handlebars
Aero Helmets
Aero Socks & Shoe Covers
Ceramic Bearings
Oversized Pulley Wheels
Lighting Recommendations
Frame & Handlebar Bags
Future Predictions
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Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-- LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
Are you ready to build your next race machine? Considering making an upgrade to the trusty steed? Curious about dipping your toes into a new discipline, but don't know where to start with your bike purchase? Noah and Conor provide buyers guidance and delve into the evolution of performance, features, and characteristics of framesets, wheels, and groupsets for Road, MTB, Gravel, Track, and Time Trial! Clip in and take a spin with this episode to make sure you get exactly what you want and need with your next purchase!
Topics Include...
Frame Materials
Frame Shapes & Attributes
Road & Mountain Bike Capability/Features
Gravel Bikes & Full Suspension
Aero Optimization for Road, TT, and Track
The Four Grades of MTB
Wheel Widths
Wheel Aerodynamics
Dura Ace vs Ultegra vs 105
Shimano vs SRAM
And More!
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The Second Echelon is proudly brought to you by...
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Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
Support the show
How do you get THAT sponsor? How do you get on THAT team? Noah and Conor are here with answers!
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Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
Support the show
Christian and Noah discuss a common question- "What is minimum age an athlete need be before joining WRA?", but the answer leads to a broader conversation with actionable recommendations for both those who aspire to the Elite ranks as well as Novices collecting early experience. If you're a masters athlete, 20-40 adult, parent of a junior, or junior athlete, this episode has something for you!
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The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-- LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
Noah and Christian Williams went to Colorado Springs to represent WRA & BRE at the 2023 USA Cycling Coaching Summit. They sit down to recap the events, takeaways, and hopes for the future as a new chapter of American Cycling begins!
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The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt -
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
Christian is back with Noah to discuss the challenges of upgrading too fast, and practical guidelines you can follow to ensure you've mastered your current category before making another leap forward!
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The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-- LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
The Apex Protocol is the daily guide to expressing and manifesting your inner Apex Predator! Designed with Professional and Elite Athletes in mind, these keys to success are just as useful no matter where you are in your cycling journey!
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The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium. Get a free 12ct Sample Pack with your first purchase using our link! http://elementallabs.refr.cc/noahw1 #staysalty
Support the show
WRA gets this question a lot! Noah and Conor address the universal considerations and the different levels of clubs and teams, and pros and cons of each! Are you considering joining a team for the first time, or making a change for next year? This episode is for you!
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The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt -
Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
Support the show
In the scariest Second Echelon ever, Conor and Noah discuss what happens in your body when you drink alcohol! Don't worry though, listen to the end to learn how to maximize the fun and minimize the compromise with your next podium champagne!
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The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt -
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
Support the show
Christian is back to share WRA's secret to success during the Holiday Season AND philosophy on strength training for cyclists, common misconceptions around strength training, and how to efficiently integrate strength training into your plan.
-
The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt -
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
Support the show
Christian is back to discuss how to build your fitness foundation simply and effectively! And, how to determine whether you should you take time away from structured training at the end of your racing season! Do you feel like your training plan is hanging over you day in, day out? If not, or if you already have, where do you start your training build for 2023? How long and how much base should you do? What even is ''base"!?
-
The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt -
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
Support the show
Noah and Conor discuss updated electrolyte recommendations, misconceptions around hydration, optimal daily electrolyte targets, timing your hydration for maximum performance, and weigh the pros and cons of various electrolyte supplements.
-
The Second Echelon is proudly brought to you by...
-
Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com
-
MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)
yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -
Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Find more info and start your service today at www.williamsracingacademy.com
-
LMNT - 1000mg Sodium, 200mg Potassium, 60mg Magnesium
Hydrate with LMNT off the bike!
https://drinklmnt.com/ and @drinklmnt -
Yellow Rose Cycling Wheels - Hand-built custom wheels & premium service from WRA's own Oscar Salazar, right here in Texas. Build the wheelset of your dreams today at yrcwheels.com
-
Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 - now accepting deposits for 2023 https://www.belgiumracingexperience.com/
-
ZYM (Get 30% OFF Use Code: Z-WRA at Checkout)
Hydrate with Zym on the bike!
https://www.gozym.com/ -
Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
Support the show
A new era is upon us! Do you experience hip pain while riding? What about knee flare? Would you like to be more comfortable AND aerodynamic? Ready to eliminate pedal strikes? Can shorter cranks really deliver? Won't you lose torque? All that and more in this week's episode!
The Second Echelon is brought to you by...
NEW PARTNERS
-Mode CBD - https://yourmode.co/ @modecbd (Code ECHELON20 for 20% off your order!!)
-LMNT - https://drinklmnt.com/pages/ingredients @drinklmnt - Electrolytes with everything you need, nothing you don't. Stay salty!
Always Presenting
-Jakroo Custom Apparel - https://www.jakroo.com/us/
-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
-Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
Support the show
It's Training New Year, and you may be considering adding structure to or changing the structure of your training regimen! Do you want to get the MOST out of your time on the bike? Noah and Conor outline the difference between training and coaching, what each should entail, the typical service offerings by the industry to competitive cyclists, the pros and cons of each, how to determine what level of training is right for you, and what questions you should ask before starting service with a new coach!
-Jakroo Custom Apparel - https://www.jakroo.com/us/
-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
-Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
-ZYM - Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off)
Yellow Rose Cycling Wheels! YRCWheels.com - Tell Oscar we sent you!
Support the show
Christian outlines the utility and impact of Character on the Process of Success, as well as guidance on how to manifest Good Character in your endeavors. Conor and Noah then discuss how this guidance overlays with the Process of development in performance cycling. September and October represent a pivotal time in the annual racing calendar, where you choose to focus your energy and what you work toward over the coming weeks will have a massive impact (or lack thereof) on improving your performance in and out of races in 2023. Listen to the end to learn how to best leverage this time to get a leg up on your competition!
-The Second Echelon is brought to you by...
-Jakroo Custom Apparel - https://www.jakroo.com/us/
-ZYM - Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off)
-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
-Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
Support the show
Noah and Conor share takeaways from their time in Belgium over the summer as coaches and athletes!
-The Second Echelon is brought to you by...
-Jakroo Custom Apparel - https://www.jakroo.com/us/
-ZYM - Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off)
-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
-Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
Support the show
Noah and Conor deep dive on the most common limiting factors they see as coaches for cycling athletes, discuss what they struggle with themselves as athletes (and the impacts), as well as simple and effective strategies to un-limit yourself.
-The Second Echelon is brought to you by...
-Jakroo Custom Apparel - https://www.jakroo.com/us/
-YELLOW ROSE CYCLING WHEELS (yrcwheels.com)
-ZYM - Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off)
-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
-Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
Support the show
Christian is back on The Second Echelon! This episode covers "Race Reps" - the building blocks for Race Experience - how that becomes Race IQ, and processes for independent performance development! Are you in the arena? Or just talking about it?
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Conor and Noah discuss their top 3 nightmare Nationals, the impact of those experiences, and avoiding burnout!
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Martin Murillo returns with Noah to share the epic tale of his race against the bulls, the bees, and the Big Names at The Rock Cobbler. Join us for one of the most inspiring adventures in domestic amateur racing! In addition, perspective on growing up in cycling vs coming to the sport as an adult, as well as potential pathways to get more athletes into cycling.
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-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
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Conor and Noah address the fundamentals of XC MTB racing strategy, tactics to gain an edge on your competition, how to do proper course recon, developing your trail sight-reading ability, and much more!
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-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
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Mario Arroyave hosts this special episode to interview Elevate and WRA Athlete, Reggie Jonaitis, on his recent P/1/2 win! Reggie was born in Lithuania, purchased his first racing license in 2019, and recently won La Primavera Road Race at Lago Vista in the P12's. Get a look behind the curtain on training preparation and team strategy leading up to this historic "A" race and take notes from Reggie's book!
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Noah and Conor address five of the questions most commonly asked about training and coaching, tackle the common myths around mountain vs road handling skills, discuss the benefits of various disciplines you should incorporate, and offer strategies for leveraging the end of your primary racing season to leverage better performance the following year!
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-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
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Martin Murillo returns with Conor and Noah to chat about the rabbit hole of endurance racing, parallels in elite training across different sports, how to make a sick skate video and turn that into a career, and Martin's experience training with WRA through the pandemic.
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-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
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Noah and Conor sit down with Martin Murillo, a Colombian-born former Ivy-League athlete, marketing guru for Specialized, and a connoisseur of ultra-endurance adventure!
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-Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. Check out our services and Jakroo store at www.williamsracingacademy.com
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Noah and Conor chat about domestic stage racing, and Conor shares epic tales from three hardest races he's ever done!
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Conor and Noah break down common misconceptions about strength training for cycling, and discuss the real purposes and benefits of strength training for cyclists. Conor also shares first-hand experience about designing realistic training exercises for firefighters, the physical requirements of firefighting, what it's like driving and operating a 75,000lb firetruck, the importance of the team dynamic in firefighting, the evolution of firefighting techniques along with new building technologies, and more!
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-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
-Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
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Noah interviews Christian on his directing experience from the Collegiate to National and Professional ranks, examine the differences between private coaching individual athletes and coaching/directing a team, strategies and philosophies to align the goals of a team and the individual to achieve maximum performance, what makes a good team director, the role of development teams vs pro teams, and problems and solutions to the current development pathway.
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-Belgium Racing Experience- Premiere Racing Camps in Belgium, est. 2011 https://www.belgiumracingexperience.com/
-Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
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You always see the same athletes making the breakaway, but what is their secret? It isn't clairvoyance or the mystical power of voodoo, but a consistent methodology. In this episode Noah and Conor discuss the 4 key elements to reading a race and making the breakaway. Also, a brief discussion about Conors race career and how he came to work at WRA!
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Christian and Noah return to open the second season of The Second Echelon! Topics include happenings since the last episode in April of 21', as well as what is in store for 22' and the future.
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Burnout is a common topic in the world of training and performance cycling. However, it is often misunderstood as many cases of burnout are self-inflicted by the athlete falling short of their personal expectations, or not maintaining a balanced routine. While athletes who are experiencing burnout may exhibit a lack of Enthusiasm and Intentness (read: desire and effort), it wasn't a lack of those crucial qualities that got them there in the first place. In most cases, it was too much of that energy focused in the wrong direction for too long. In this episode, Christian and Noah share examples and experience on how to refocus, revive, and inject some fun back into your training program; all while building skills, confidence, and hopefully making some new friends along the way!
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Christian and Noah discuss what it means to be a professional mountain bike racer, the different types of "pro", as well as different levels and avenues of income. There is a clear path to setting yourself apart as an athlete worthy of pay, and in this game, good results are just the entry fee.
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-Freight Training Plans- Professional-grade training plans for cyclists, backed by 25 years of experience and proven science. Plans starting at $45, shop now at https://freighttrainingplans.com/
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The UCI has made new rules to protect us from riding our bikes very incorrectly! Also, part 2 of the Cooperation block on John Wooden's Pyramid of Success. Do you know how to cooperate with yourself? Do you practice emotional intelligence? Do you trust yourself in stressful situations or under pressure?
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This episode is the first part of a deep dive on Cooperation, and where it fits in the Pyramid of Success. But first! More news and clarity on the new Olympic Development Academy when the CEO and Performance Director of USA Cycling join a live panel to address concerns voiced by the community!
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We all know we're supposed to have goals, but a goal isn't simply an idea or ambition- it's a carefully designed challenge! Set yourself up for success by setting S.M.A.R.T. goals and tracking your progress! For those folks who believe they don't have enough time during the day/week to have competitive or athletic ambitions, this episode is for you!!
Also in 2021, we're bringing you analysis on John Wooden's Pyramid of Success, and how it applies to your competitive ambitions, as well as life outside of sports. The cornerstone of the Pyramid is Industriousness, which touches directly on the mentality we must adopt when setting S.M.A.R.T. goals that will take us out of our comfort zone and into the growth zone!
Buckle up, 2021 is here!!!
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In the final episode of 2020, Christian and Noah draw on their experience directing and racing in professional development programs respectively, as well as direct USAC National Team experience, to provide some context and insight into the controversial 2021 USAC Olympic Development Academy program. While it is easy to be critical of the new system, it is important to recognize that we have the shared goal of increasing American exposure to European racing. To that end, WRA created the Belgium Racing Experience in 2011 as a way to access the vital resource that is amateur racing in Belgium and the neighboring countries, while minimizing financial frills and selection politics. Tot ziens 2020, hallo 2021!
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After some time away from the microphone, we're back in the saddle to answer the burning question - will racing be back in 2021?
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We're taking it back to core principles and evolution on nutrition this week! How do you feed a human? More importantly, how do you feed an endurance athlete? It's not just calories in, calories out. It's WHAT you eat, the content of those calories, that has almost exclusive influence over your energy, focus, and performance. Whether or not you're a competitive athlete, there's no excuse to not understanding how to feed yourself the way Nature intended. Let's get started!
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The 2020 racing season is officially derailed, so what to do now? In this episode, Christian and Noah tackle how to maintain sanity and continue to improve performance- without racing to use as a target. There's no blueprint, no default plan, so what happens now is largely up to you. It's time to unfriend your CTL and look at the bigger picture. Here's what you need to know...
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There are still major races to tackle this Fall, and that doesn't leave a lot of breathing room between the holidays and the start of the 2021 season. Manage your form and your confidence with the right balance of racing. How can you maintain fitness during series racing? Is it possible to race too much? It's certainly possible to not race enough, so how do we mitigate against that? How do we find what's best for you specifically? How do professional athletes tackle this question? Other stuff too. Hop in.
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What do we mean when we say "fatigue"? What roll does that play in designing a plan or managing peformance? What do YOU need to know about it as an athlete? Today we're picking apart a frequently misunderstood component of cycling training & performance analysis: Training Stress Balance (or TSB). This is one of the primary elements of the Performance Management Chart (or PMC) and it plays a major role in how we put quantified stress into context for a particular athlete (or yourself!) so we can anticipate and predict the level of fatigue for a given week, workout, race, etc.
Additionally, summer temperatures are already in full effect for many of our listeners and family. This will inevitably impact performance. Listen to the end for our tips and strategies to combat heat and improve performance in the summer months.
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Cycling may be timeless, but the machines used to bring our passion to life exist in a fast-paced world of survival of the fittest. In the late 20th century, differences between bikes within each discipline were in the little details. Now, you can have multiple different "Industry Standard" design protocols on a reasonably new brand-name bike and still not be able to find a spare wheel that cooperates properly with your drivetrain, axle width, brakes, clearance, etc. So, if you could start fresh, what would you get? What is the bare minimum you need to compete? Does 1x have a home on road bikes? How wide do your tires really need to be? When is 13 speed Di3 going to arrive? Yep, it's our semi-annual equipment nerd-out!
Also featuring a Belgium Racing Experience 2021 Announcement!!!
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When it rains, it pours. In this episode, Christian and Noah discuss strategies for dealing with faltering motivation, taking on new physical challenges, and tips on having a healthy relationship with your training plan. If you've reached a new level of fitness and strength but aren't sure what to do now, this one's for you. Conversely, if you've struggled with discipline in your training from the lack of racing, open your mind to a different perspective toward life on a bike.
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Out of motivation? Frustrated at the lack of racing? Whether you've set the bar higher during isolation or lost the plot and gained a few pounds, now is the perfect time to evaluate your relationship with the bike. We'll go over how to recognize and act on valid signals to ease off the throttle, and when getting faster might involve training even less!
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The light may slowly begin to materialize at the end of the tunnel. Indeed, a racing calendar has been set, at least for the pro's. We discuss the implications it will have on teams, riders, and the amateur calendar. Also! A new fastest time was set on Alpe du Zwift... by a rower?? Finally, everything you need to know to defeat the cheaters in Zwift racing. All that and more on 111!!!
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It's true, you can only train as hard as you recover. In this episode, we're covering the most important elements to incorporate into your daily recovery routine, and dispelling a few common myths. After all, you don't actually get faster during training. It's the recovery and adaptation process where the magic happens, so let's dig in to how to maximize it!
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So, you've lost 20lb and perfected your handstand during the quarantine, right? Or, are you struggling to just get off the couch? Isolation is impacting everyone a little differently, but we owe it to ourselves to pause and take stock of where we're heading.
Also, a barn find from a bygone era inspires a fresh stream of custom build ideas.
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Are Zwift races legitimate? What about indoor-specific athletes? In this episode, we're diving in head-first on the impact of virtual racing, what it means for the future, and a few tips to make sure you aren't left behind.
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A season of bike racing can bring enough ups and downs to feel like a lifetime. When you stack enough seasons together, some stand out as having a greater impact than others. Some racing seasons may actually change the course of your life. This episode is the story of that season.
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Put your lab goggles on- we're dropping the curtain on peer-reviewed training science, cutting through all the fluffy nonsense and giving away (some) of the secrets to developing high-quality training plans. Also, thoughts and considerations about the recent virtual Tour of Flanders, and plenty of tangents about the accuracy of certain power meters.
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Is there a difference between training/coaching for gravel events vs road or mountain events? What are the best strategies to battle lack of motivation? Should you avoid training to preserve your immune system? All that and more on 105!
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We're back! We've got some catching up, some housekeeping, some news, new thoughts on talent, and recommendations for how to make the best lemonade during this time of great lemons. We missed you! Let's do this!!
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We're BACK! Since our last episode, we've had the opportunity to race the Texas State Championships. We'll dissect the race (criticism and all) and discuss how and where some aspects of negative racing occurred. You've probably experienced this in your own races, and today we'll be giving you the tools to identify and conquer negative racing. There has also been a slew of results from the WRA Family to catch up on, strength training questions, and much more!
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From time to time, you'll see a rider finish one season and come back (figuratively) two or three times stronger the very next season. In this episode, Christian and Noah discuss ways to make that big leap in performance from one season to the next. How do you create positive feedback loops? What motivates you to improve? Have you ever been "burnt out"? How do you know if you need time off? How much time? What is "off"?
If ever there were a conversation that digs up why our average client retention is 2.5yr and the industry standard is 8mo, this is it.
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It's back to basics in episode 101 - how to crash, and bounce back afterward, properly. Crashing is intrinsic to any form of competitive racing, ours included. The ideas and strategies outlined in this episode will help you prevent and minimize the damage from crashes along your cycling/overall athletic career. And, a special segment at the end dedicated to setting new goals for 2020!
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Recover Like a Pro -> www.normatecrecovery.com
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This episode offers guidance on performing meaningful and constructive self-analysis, particularly for race performances. It can be difficult to articulate what went right, wrong, or make any sense at all of the whirlwind clusterfun races can be! Not to mention that as Humans we generally don't like to to critique our own performance. In episode 100, Christian and Noah unpack the best way forward, share stories about how the podcast came to be, and sentiments on hitting the ever-special Century milestone. Thank You, dear listener, for making all of this possible and joining us on this fantastic journey.
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In order for progress to occur, flaws and weaknesses have to be identified and rectified. If you don't have the right guidance, or aren't getting what you're paying for, it can have a massive negative impact on your enjoyment and your results. In this episode, Christian and Noah pull back the curtain on break-ups, transitions, the industry, industry standards, and give you a behind-the-scenes look at the top complaints and issues with Cycling Coaching.
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It's that time of the year again! Cyclocross is right around the corner! Whether you're looking to dip your toes in for the first time, sharpening up for your best season yet, or just wondered what all the hype is about, this episode is for you! Christian and Noah cover how to prioritize and balance multiple disciplines with conflicting (or concurrent!) race seasons, how to develop those super sweet CX handling skills, the differences in physiological demand training for CX than other disciplines, keeping it fun, and more!
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It is said that complacency is the enemy of progress, so in this episode, Christian and Noah highlight five or six key areas to potentially focus on during this off-season that can make a major impact on your racing and overall athleticism. Stay occupied during the low-volume weeks by learning a new skill, incorporating strength training, and a whole lot more! It's easy to get stuck in a rut always focusing on hitting that next PR or shooting for a lofty result, and while it's always fun to get faster, there are other worthwhile goals and activities to freshen up your off-season!
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In this episode, Christian and Noah go over 3(ish) recommendations to implement in your "diet" that will improve both on-the-bike performance and overall health. Late summer to early fall is generally the best time for most folks to work intentional weight loss into a structured training program, but that doesn't mean you can't use these tips to stay on the path year-round. Christian shares additional pointers about reaching goal weight as a Master's racer and other insightful guidance. Ever wondered what your true race weight is? Do you know if you're eating inflammatory foods? Have you perhaps spent more time learning about intervals than about how to take care of your body through nuourishment? We'll get you up to speed with this one. If you would like additional guidance, WRA offers Nutrition Coaching for athletes and those without an endurance sport addiction, alike.
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Special Guest Eamon Lucas joins the table to share laughs, wisdom, and stories about racing on the Junior and U23 National Team, differences between Continental racing in the States and here in Belgium, which results matter, how to be a proper teammate, tips for mental fortitude, what it takes to make it to the WorldTour, and much much more. This was recorded on the back deck of our house in Maarkedal. You can check out Eamon's YouTube Channel here!
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"Go to the place where the thing you wish to know is native; your best teacher is there. Where the thing you wish to know is so dominant that you must breathe its very atmosphere, there teaching is moat thorough, and learning is most easy. You acquire a language most readily in the country where it is spoken; you study mineralogy best among miners; and so with everything else." - JWvG
Welcome to Belgium, the greatest teacher of them all.
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A cold beer after a hard ride, or a nice glass of wine with dinner are the norm, but how much does it really affect your performance? We hit the books and sorted out what matters for us endurance athletes, from the affect on sleep cycles to Testosterone production, we're taking a tour of all things alcohol! How much can you get away with? What is the trade-off? What is true moderation? And more!
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This topic couldn't wait any longer. What's the difference between Threshold and FTP? What's the true purpose of FTP? Can you improve your handling by raising your Threshold? What about strategy and tactics? How does Anaerobic Contribution factor in to your phenotype, FTP, AND why FTP tests ARE NOT created equal! What's the fastest way to raise your Threshold? Christian gives away one of his favorite workouts & SO much more on this treasure trove of an episode! Listen all the way to the end!
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Are you capable of racing in the Cat 2's? When should you upgrade? What type or how much training should you do? Is humiliation inevitable the first time you line up with the 1's? Do you need a team to compete in the P/1/2's? If you've never been a Cat 2 before, think you might be someday, or generally ever wondered what making the leap from the 3's to the big boys is like, tune in to this one, we've got you covered!
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In the past, Noah and Christian have pointed out the many ways that being on a poorly-organized team can potentially ruin the hobby. However, there is no escaping that this is a team sport, and in truth, the peak experience comes from having a team of people you love help you win, and in turn helping them do the same. Christian has started 3 or 4 teams, and together they've operated or competed with over 15 different amateur and professional organizations. This episode entails all the origin stories, trials, tribulations, triumphs, guidance for those looking to found their own team or find a team they can call home, proper team tactics, professional team dynamics, and more....
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This is all the interesting stuff we ran out of time for on the last episode. Having a high FTP doesn't guarantee results, Pro's don't start as Cat 5's, anyone can be Continental, how long would it take you to turn pro, and everything in between! If you own or plan on owning a power meter, this episode is for you! Understand why that investment is important, get the most out of it, and how to keep it from ruling your life.
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If you own a powermeter, plan on owning one in the future, or have ever wondered what your power might be or what it means... the next two episodes are for you. Is FTP still relevant? How long would it take you to reach Pro-level power? Should you race with power? Plenty more questions like those plus stories, anecdotes, and tips about spending 20+ years collectively dealing in the wattage industry. Join us for a trip down the mother of all rabbit holes.
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The saga continues as we await the debut of another "shocking" Armstrong interview. Clickbait headlines will have you believe he feels no remorse for his actions. Can we outgrow his shadow? Do we need to? What can you do to improve the situation? Primoz Roglich has issues with a bathroom break, the UCI debuts a new style of road race, and motorist confrontation stories!
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Straight up- if you're going to Nationals (or preparing to travel out of state to a big race) this epsiode is for you. National Championships enjoys a very, very large pedestal and it's high time someone tore it down and told the truth. If American Cycling is to continue it's global precense and relevance, we must increasingly look beyond our borders for inlfuence and guidance. This perspective transcends Nationals and encompasses many "National-Caliber" races and the importance amateurs and juniors place on them. Stories from racing in Belgium and Canada for the first time, racing Nationals with a team full of potential winners, going pro, getting continental contracts, the relevance of American race results, and more...
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At the end of the day, we're all going to "fail" many more times than we succeed, in fact it's a requisite of success- nobody gets it right the first time. Your attitude and perspective on such events can and will dramatically affect your ability to learn from them. Also there's the Giro, the meaning of TSE, how to tell the difference between a sport and a game, if weeknight crits are really safe, and more!
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One of the most open and undervalued secrets about winning races (or anything) is simply believing that you can. Enroll in the possibility of your success. Go through the motions even when your head isn't in it. Luck needs an opportunity- never stop looking for new ones. In this episdoe, Christian picks apart Noah's recent road race, hope vs. expectation, staying in the pocket, and the beginning of a deep dive into the topic of failure...
apologies for the little echo on Cri's mic, it doesn't stick around the whole time, will get that resolved before the next one
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This episode features guest Mario Arroyave (@mayito35), a dedicated Sports Psychology Specialist and full-time coach with WRA. Topics range from doing your first races, earning a Cat 1 upgrade, collegiate running, becoming a coach, mental health, endurance athletics and depression, dealing with adversity professionally, life as a competitive athlete and teacher, trainer tires, and more!
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UNLOCK YOUR POTENTIAL -> and use Code "ECHELON" to waive your initiation fee
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We get a unique look into the future of MVDP, discuss "balance" in the context of achieving your goals, how to prioritize cycling among your other real-world obligations, what the pros get paid, if pro cycling is even worth it, tactical takeaways from a fiery WorldTour season, tips for Juniors going to nationals, and a whole lot more...
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2019 Racing is well underway! If things aren't going as expected for you, you have a couple options. If you're off to a great start, we've got some tips to make sure you finish the season strong. Also included in this episode at no extra charge: things they don't tell you about championship jerseys, swearing off rubber grommets, the meaning of life, and more...
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UNLOCK YOUR POTENTIAL -> and use Code "ECHELON" to waive your initiation fee
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This is the first ever Mail Bag episode! Christian and Noah answer questions from the listeners about strength training off and on the bike and perfecting the pedal stroke. Power vs. Heart Rate vs. RPE and what zones are for. Also some follow-up points from last week's episode about making a successful breakaway!
Tell ben@jakroousa.com we sent you! Try it for yourself first-> shop.jakroo.com/williams-racing-academy-2019
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We settle once and for all the precise moment the winning move be made. After this episode, you will never again wonder when the break will go- you will simply know. This is a bit of an informal continuation on The Option 101, with bits of Payson's White Rim Record Run, Redbull Inflatables gone wrong, how to make a fake attack succeed, how to win a sprint against a stronger sprinter, a triple Williams podium, SCCCC Conference Championships Recap, and a whole lot more...
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AUDIOPR
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Digging at the real reason we all ride, breaking down the cliche analogies used to describe cycling. It's a game, but it's definitely not a game, but it's also so much more than just a sport. Sacrifice and Satisfaction in the context of failure. Falling in love with the sport, crashing on training rides, and how to turn pro. Also some news.
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Spencer Petrov is the reigning U23 Cyclocross National Champion with Cannondale p/b CyclocrossWorld and a prolific road racer at the Continental level with Foundation CCB. He's also done several tours with the National Team as a Junior, raced in Belgium extensively, and has no idea what his CTL is. He's here setting up his season the right way with us in Wimberley, training for a few weeks before road racing kicks off. We talk goals, travel, concussions, off the bike training, his time with Jeremy Powers on Behind The Barriers, Worlds, racing for a paycheck, and a whole lot more...
A special Thank You to Normatec, Whoop, RoadID, Cannondale, and Jakroo for making this episode possible!
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Is there an ideal body type for crit racing? What about ideal intervals? Strategy for winning the series, tips for your first time out, how to use the weekly crit for training, maintaining fitness and performance during a race series, and more!
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If you always wait until you're ready, you'll always be waiting. Christian and Noah line up for their first real road race in years. Why you can't let numbers ruin your fun! So you DNF'd, now what? Is there a minimum amount of work necessary to reach your goals? Where does motivation come from? Why are you really here? Plus a whole lot more... "The credit belongs to the man who is actually in the arena...."
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Minimize stress, maximize performance. Today we're bringing you all our best practices, tips, and thousands of race days of experience to help you lock down the race-day routine. How early should you get to the race? How often and how much should you be eating? How much rest do you need before/after race days? How important is a cooldown really? BONUS: Stage Racing Strategies.
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Race season is here. For some folks, like right now. If you've been doing the same 'ol thing since Christmas, this is your wake up call! If you're well prepared, you should know exactly what we're talking about here. Can you get all 5? Did we miss anything?
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Answering questions everyone has as some point like- What is Elite level volume? What is Pro level volume? How important is FTP really? TSS vs. Hours, Aerobic Decoupling, practical periodization, how Pro's do intervals, how You should do intervals, coaching industry secrets, choosing the right training plan, and a whole lot more!
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In this episode, Christian and Noah discuss takeaways and results from Cyclocross Worlds 2019, new ideas for the future of gravel, the case against "snobbism/elitism" regardless of the color of your... discipline, drawing the line on hecklers, and much more!
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2019 is the year. We're crossing over to the Dark Side. Expanding our horizons! A new frontier! The time has come..... Gravel! But there's just one problem. What is a gravel bike exactly? And how did we get here? Who and what is gravel for? Elite vs. Elitism and more!
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Force of Nature, Longtime Friend, The Great and Powerful Chann McRae pulls up a chair at the WRA kitchen table. Chann has educated, entertained, and guided a multitude of young budding pros (and ourselves) with his wealth of wisdom at this very table, and we are so fortunate to finally have an opportunity to bring the experience to you. Tales from the Grand Tours, WorldTour, Iron Man Hawaii, Directing Pro Teams, Running Pro Teams, Coaching, Fighting Crime, and more...
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Some setbacks you anticipate, plan for, and mitigate. Others knock you out cold. We all know things rarely go exactly according to plan, but what about when things take a swift turn for the worse? Bucking down, knuckling through, and flying by the seat of your pants: a beginners guide. Stories, anecdotes, updates, all brought to you thoroughly fuzzy-headed. Money back guarantee in full effect.
Have a good story we should know about? Get in touch!
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The practical psychology and purpose behind performance testing. Be it a mile test, a power test, a bench or squat test- you name it, here's what you need to know. Don't hate the test, love the test! Plus, a free protocol for cyclists! Do you know what your anaerobic contribution is and how it affects your threshold? Do you have to set a PR every time? Get rid of test anxiety forever. Let's go!
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We all know the Holidays can be tricky for training, but that doesn't mean the battle is over. Grab the new year by the scruff of the neck. Here are 5 crucial steps you can take to get back on the path and stay there. If you're on the gas already- a high-five from us, there's stuff in here for you too. If you're in damage control mode- don't panic, you can make it out in no time. 2019 has just begun. Kunckle down, buckle up, and let's get this outta the gate the right way.
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Regain confidence and control of your training through the Holiday season. What is the proper level of commitment to the plan? Can you squeeze more out of Christmas break? Time to do a quick, honest inventory of your goals, then shower off the embro and put on a smile. No need to make it stressful. Presence and gratitude go further than PR's. Let's dig in.
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Mario Arroyave is a Category 1 cyclist, business owner, a WRA client and family member for more years than we could figure out, and a full-time Coach to boot. John McAllister is co-owner and GM of the UCI Pro Elevate - KHS Continental cycling team, owner of ProTour Camps, and former Domestic Elite road racer. Topics range from qualities needed to turn pro, keeping elite athletes motivated, training efficiently in groups, the benefits of training camps, and a whole lot more...
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Where is road racing going? Will cycling become an arcade game? What makes a worthwhile race for the participants AND promoters? Ever wanted to put on a race? You should now. What about the Belgians? All the free race experience in this one! Satisfaction Guaranteed or your money back.
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Comebacks, Van Der Poel, the big picture on the current Cross World Cup, a celebration/recount of Paul Sherwen's impact on our lives, Tyson Fury vs. Deontay Wilder, and more!
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Ever wondered what would happen if you stopped training? How quickly does it all go away? What about when you take a few extra days off beyond what you intended? Often times after a couple days off, we can feel amazing, while other times we feel we've lost our ability to ride altogether. Surely our superior athleticism is woven right into the very fiber of our being, no? We'll see about that.
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Over the years we've sniffed out a few things that make certain competitors exceptional. Some may refer to these as talents, personality traits, attributes, attitudes, and they may be a mix of all those things. What we have here, then, are the X-Factors. What makes an athlete truly special? What predisposes someone to elite greatness? Can we mortals get any of these special gifts? Hint: It's not all about training. You knew that already though.
Happy Thanksgiving! We are especially grateful and thankful for you! Thank you for listening, for the feedback, new conversation and ideas, and especially those 5-star reviews!! Thanks for sharing this with us!
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Over the years we've sniffed out a few things that make certain competitors exceptional. Some may refer to these as talents, personality traits, attributes, attitudes, and they may be a mix of all those things. What we have here, then, are the X-Factors. What makes an athlete truly special? What predisposes someone to elite greatness? Can we mortals get any of these special "talents"? Hint: It's not all about training. You knew that already though.
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How do you know if you've done "enough"? What do you do if you don't know what to do? Today, free savvy on how to get the most amount of work in the shortest possible time susatainably! PLUS How to make a substitute or salvage ride with NO compromises! Utilize the same conceptual tools we coaches and the pro's use to take back control of your training, drop the zero days, and get stronger/faster on less time forever.
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In the sequel to the hit SE Original "Letters to My Cat 4 Self", Christian and Noah take a deep dive on the widely misunderstood Category 3's and bring you up to speed on how to get the most out of this period in your racing career. When should you upgrade into or out of the 3's? The true center of cycling skill gravity? Are you a sprinter or a climber? When was the last time you won a race? Strap in and drop us a line with questions!
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Have you ever quit a workout because you "couldn't hit the numbers"?! You may have married your powermeter! Fast-track your way out of that toxic relationship and back to pure sweet cycling freedom (and progress!) with this episode!
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How long before RedBull comes to their senses? How do you keep from psyching yourself out before a power test? Story time with Noah and Christian about the 2012 Pan-American Games in Guatemala City, Guatemala with the National Team back in 2012. Welcome to the table!
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@REDBULL
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Alejandro Valverde is far from perfect, but here's why he still deserves your respect. Also an interesting new idea from the UCI boss about restructuring the WorldTour calendar!
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How to regulate appetite, testosterone, and more through proper sleep. This is one of those things you can be more selfish about. The difference between getting enough sleep and not is like doping- literally. Get the details on this episode!
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Interest or Identity? This episode explores the common differences in how we view and express ourselves as athletes and competitors, as well as how those perspectives and attitudes impact our trajectory, potential, depth of character, and life story.
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From Podium to Pathetic and Back Again. What to do now? Where to draw the line? Will you be the next victim? All that and more...
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On the business of coaching cyclists, how WRA came to be, and where we're going. Thank you all so much for the support, it's been a fun ride!
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"What races should I do?" - Before you plan your 2019 season, listen to this episode! Here's what you won't find in the coaching books about picking and choosing races.
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This episode is about drilling basics- one in particular. A fundamental aspect of competition and physical preparation, too often overlooked. The jury is no longer out. Cleanse yourself of the broscience. Get your game on lock once and for all. Seriously though, this is a pretty deep dive. On and off the bike included. Philosophy and physiology right now on the perfect Warm Up, plus troubleshooting, prioritization, and emergency scenarios.
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www.normatecrecovery.com -> "TSE100" for $100 off the PULSE
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The topic of confidence and "mental game" come up in almost every corner of not only competitive cycling, but sport as a whole. Where does confidence come from? Are we born with it or is it something we can work toward? How do those we admire seem to have so much energy and discipline? How do you get the psychological edge on your side, instead of being a slave to your inner voice?
Here we go.
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Ashton Lambie recently claimed the throne for the Individual Pursuit. The fastest man on the planet in history for 4000m. Who is he? Is this a surprise? What happens now?
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Jelly Belly and UHC have chosen to discontinue sponsorship of their current respective pro-continental teams for 2019. What does that mean for the industry? For the athletes and teams? Why do sponsors come and go at the pro level/how do you fund a team? To a lesser degree, how to handle sponsors for your own projects and teams. All that and more on 45.
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Don't let next season slip away before you even start preparing! End of season, beginning of fall/winter is a great time to work on new skills, weaknesses is your game, or decompress without giving up your hard-earned fitness. Do you know your goals for next season yet?
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Who's driving your training regimen? Have you been doing the same thing (or nothing) for too long? Don't be afraid to change it up this off season and going into next year. Christian and Noah discuss ways to shake up and supercharge your routine (particularly for those of you with work and family obligations) and level up your expectations and aspirations for 2019.
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Many topics covered ranging from who/when/why you should take a break at the end of the season and what happens when you take time off, to realities of competing at the national level in your teenage years and more!
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After a bried period apart, Noah and Christian return with a late-night discussion about balance, cheat days, and more!
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In this episode, Noah and Christian discuss finding the genuine positives around you and in every situation.
"What doesn't kill you makes you stronger."
GOOD.
https://www.youtube.com/watch?v=IdTMDpizis8
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Be wary the trick. And what's up with random primes?
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What's it like to come back after reaching the mountain top- and subsequently jumping off the cliff on the other side? Not easy, but few worthwhile endeavors are.
Only dead people don't move.
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Join Christian and Noah at Cafè Arrigoni, lakeside Lago di Como- in the midst of a Williams Racing Academy training camp.
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Navigating back into mental toughness territory, Christian and Noah explore elements of manifesting a goal or aspiration. It's one thing to set your sights on a higher potential, but another altogether to confront your own fears and stay the course on your way there.
Note at about 40min, Christian misspoke He said his FTP is 3.8 w/kg, when he meant to say 2.8 w/kg.
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Christian and Noah share the stories of their first races, discuss one of their major inspirators/influencers in mental toughness- Jocko Wilink, and a host of other subjects.
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Questions we had after our first few races- answered. Things we wish somebody would've told us early on. Also, some things we got right, and some things we got wrong.
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Cycling is in and of itself a relatively inexpensive activity- practically everyone owns a bike at some point and it costs nothing to operate. However, as a competitive athlete, Cycling can quickly become much like a cruise vacation with eye-watering add-ons - shoes, helmet, clothing, race wheels, gruppo upgrades, coaching($?), sunglasses($$$?), heck even travel and entry fees.... it can get out of control in a hurry. With each price range promising speed beyond the limits of the previous, where do you draw the line? How do you make sure you aren't being held back? And where is it okay to splurge? All that and more...
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Unless you finish every race solo off the front (or back). Don't feel like that's good news? You'd be surprised at your potential to develop this critical skill.
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What is a good race strategy? How do you come up with one on your own? Should you try to use the same tactics you see the pros use on TV? What's the most efficient way to use a team? Some of the most common questions and misconceptions about game plans for bike racing get debunked on this episode. Plus, Christian and Noah outline the philosophical foundation underlying WRA strategy and tactics.
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Post race/workout recovery products- shakes/bars/you name it... How much do they help? What should you steer clear of? How to frame your pre- and post-race/workout nutrition to meet your specific needs. All that and more!
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In this episode, Christian and Noah take a crack at unraveling our tendency to procrastinate on our goals and objectives. Also triathlons. And more. Enjoy!
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People always want to talk about "being a good teammate", but it's far from simple, or easy. Team tactics, teammates making (or breaking) your race, what role each team member is to play, and more are valid conversations. Before any of that can happen though, you have to make sure you're being a good teammate to the most important rider in the race- yourself! Here's a dose of (healthy) selfish cycling. Make sure you pull out the stops to your own success before you lay it on the line for another, otherwise you'll never know what could have been.
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This one is in our personal top 3. The more honest you are with yourself, the faster you can improve. The more humble you are about your self-knowledge and personal domain, the easier it is to See with clarity and truth. But first, a story about a client, and how we can all easily forget the big things that need to be addressed right in front of us before we can reach our explicit goals.
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First-glance tactics breakdown of the finale of Paris-Roubaix 2018, what most people miss about watching pro races on TV, applicable takeaways, and more on this episode.
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Christian and Noah discuss the gamut of shops from Costco-like supershops to mom-and-pop Italian spots, as well as how some shops stay competitive in an increasingly internet-driven industry, the value of a quality mechanic, shop owners that have an impact, having "soul" in a shop, and lots more.
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We discuss our team van breaking down in Canada, what makes Pro Team Cars unique, ways to optimize your car for cycling, and more!
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Come ride shotgun with us in the Elbowz Racing team car in the caravan at Joe Martin Pro Men Stage 2! Also check out our video of the event on the WRA Facebook page!
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The Italian Alps- forge of fitness, culture cornucopia, and unparalleled beauty. Here's our experience with living and training in Heaven on Earth.
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This episode is all about track racing! North Texas sadly just lost a world class Velodrome facility, which also formerly served as Christian and Noah's home track. Topics include Track Nationals, Worlds, Roubaix, Track surfaces/types/distances, Crashing, Tips for Beginners, Benefits for Roadies, and more!
Here's a video from one of our trips to Belgium. At about 3m50s, you can see us ride into the Roubaix Velodrome.
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You've seen Professionals throw their bikes, slam their handlebars in frustration as they cross the line, collapse in tears after a finish- both in joy and sorrow... but what does it all mean? And is it "Pro" to be emotional?
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In this episode, Christian and Noah kick off with a blog entry from the WRA Coaching Family "Secret" FaceBook group. Apologies in advance for the sound quality, as the wrong microphone engaged during the recording process. The producer has been fired and new one hired in his or her place. Also, none of the upcoming episodes are like this, so don't worry. Thank you again for your overwhelming support.
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Keeping track of your heart rate in training AND first thing in the morning, gives you a whole stream of data about your body that you can use not only to improve performance, but also quality of life. Make sure you aren't breaking any rules of training with heart rate though (looking at you, 4th cup of coffee person).
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It really comes down to Strength vs Specialty. Let's hash this out.
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What is Race Weight? What weight should you be? How do we Affect our habits and routines? What is Healthy? Where will you, athlete, be in relation to the non-athletic public majority nutritionally? How does sleep factor in?
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What is the difference between coaching and training and why does it matter to you?
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It feels like the modern idea of a bicycle, particularly racing bicycles, is in a full state of flux. From disc brakes to 1x11 wireless electronic shifting, where is this all going??
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In this episode, no problems are solved. It's a starting point for an important conversation. Have you ever thought the category system (5, 4, 3, etc.), with entirely separate Masters and Juniors divisions above and below, might be a bit complicated? You're not alone.
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Noah and Christian discuss routines and habits of training and preparation that reduce stress and improve chances of success. Ever had a mechanical on race day? Forgot your clothes or helmet? What crucial details might you be missing from your pre-ride/race ritual? What is your excuse for not using a taillight? Do you need to fill your bottles at races? Being prepared alleviates stress and allows you to focus on the ride or race.
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Howard Grotts is a Professional Mountain Biker for Specialized and Team USA. He, fellow Durango inhabitant, frequent training partner, and WRA Coach Payson McElveen are on today to give a peek inside their hectic race season, travels, and more.
www.iamspecialized.com/members/howardg/
www.paysonmcelveen.com/
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Payson McElveen is a Professional Mountain Bike Racer, Williams Racing Academy Coach and Athlete, National Champion, National Team Athlete, Texas Native, Mustache Cultivator, and Camper Van(?) Enthusiast. Subscribe to the Tuesday Hand Up, an awesome newsletter for cyclists!
https://www.paysonmcelveen.com/ blog/
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This episode is all about Etiquette! Why? You're rarely alone on the bike! On the road with cars, training partners, group rides, races, etc. - your road manners matter. Are you fun to train with? Safe on the group ride? Ever had a heated discussion with another rider after a race about the way they (or you!) were riding? Join Christian and Noah as they brush up on the basics of keeping your nose clean on the bike.
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The final installment in the "Pro Development" series. Part 1 covered the "primary" pathway, Part 2 covered how every other pro had to make it, and Part 3 details how the WRA summer race camps can be used to springboard development and how Noah and Christian would handle a hypothetical new client who wanted to turn Pro.
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Christian and Noah continue on detailing the stepping stones in the "Pro Develpment" pathway and begin to show there's more than one way to skin a cat.
GO TO http://www.williamsracingacademy.com/coaching-2/ -> and use Code "ECHELON"
IG: @williamsracingacademy / @noahspeed_ / @criwilliams
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Christian and Noah unpack the stepping stones that bridge the gap between the amateur and professional ranks. Part 1 of this casual but in-depth series delves into the "primary" or normal development pathway, as well as some of the variance in flavor between American vs European development racing.
GO TO http://www.williamsracingacademy.com/coaching-2/ -> and use Code "ECHELON"
IG: @williamsracingacademy / @noahspeed_ / @criwilliams
FB: https://www.facebook.com/WilliamsRacingAcademy/
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What matters more for cycling? Physical ability or mentality? Can you develop both?
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IG: @williamsracingacademy / @noahspeed_ / @criwilliams
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In episode #4-- Why is Texas racing different than the rest of the country? Is it different? Who put all these big races in February? Why is nothing going on in the Summer? State Championships in October? Christian and Noah shed some light on how the Texas road calendar and reputation came to be.
GO TO http://www.williamsracingacademy.com/coaching-2/ -> and use Code "ECHELON"
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In #5, Noah and Christian discuss Training Age, Racing On/Off Season, Mental Decompression, and more!
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Hate riding inside? This one's for you.
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Are your goals S.M.A.R.T.?
GO TO http://www.williamsracingacademy.com/coaching-2/ -> and use Code "ECHELON"
IG: @williamsracingacademy / @noahspeed_ / @criwilliams
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In the first ever episode of The Second Echelon, Noah and Christian briefly recap their respective career's inside the sport.
GO TO http://www.williamsracingacademy.com/coaching-2/ -> and use Code "ECHELON"
IG: @williamsracingacademy / @noahspeed_ / @criwilliams
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