No Drop: Recent Episodes
Jeff Zen and Smaish Ketchum
Cycling culture from Southern California. Bikes are a lifestyle for Jeff Zen and Smaish Ketchum; who share conversational episodes about fitness, mindset, nutrition and recovery. They’re hell-bent on creating a bike-positive culture and showcasing all the amazing cycling communities in and around Los Angeles.
Back to Jeff Zen’s favorite type of riding - BIG RIDES. In the previous 2 episodes, Zen discusses how he prepares for rides 2-weeks prior, as well as the day before. Now, after the ride is complete, on this episode he discusses how the ride went, and how the preparation for it contributed to completing the ride.
Follow No Signal on Instagram
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
TOMORROW - 200+ miles and 20,000 ft. This is the final 24 hours before a big ride - a crucial time to take care of low-energy tasks like preparing food and pre-packing the bike. In the last episode, Jeff Zen discussed more labor intensive preparations like bike maintenance and shopping. With the bike dialed in and ready to roll, now he focuses on stress-free forms of preparation.
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Getting the opportunity to ride 200 miles or more doesn’t come often, so maximizing your chances for success through both on-the-bike training and off-the-bike preparation is crucial. Through years of experience, Jeff Zen has developed an off-the-bike routine for thoroughly preparing for big rides, beginning about two weeks before events.
In this episode, Jeff talks about the first things he does to prepare for a big ride—all in anticipation of his first major ride of the year.
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
The moon is a valuable partner during through the night bike rides. The light of the full moon provides up to 100 times more light than when the moon is at it’s smallest. In this episode, Jeff Zen discusses how important the moon is and how he has planned some of his biggest efforts in tandem with certain lunar phases.
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Nicolas “Nico” McCarthy-Moya is the Manager at Rapha Los Angeles and 3 time California State Cycle Cross Champion.
With a shared interest in helping newer riders connect to cycling, Nico and Jeff discuss specific drills to build skills as well as mindset tips to encourage a positive and lasting connection to riding bikes.
Nico’s Instagram:
@NicoM8
@rapha_los_angeles
E-mail Rapha Los Angeles:
la@rapha.cc
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
To take care of others, you must take care of yourself. With fires raging in Southern California, the strength of community is more important than ever. Jeff Zen shares his belief that the most radical thing you can do to foster community is practice self care and provides tips on how to care for self.
Below is a list of resources to help those effected in Los Angeles:
Mutual Aid LA - donation and volunteer opportunities
Meditation App - OPEN
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Having a ritual of setting goals is a great way to set your intentions and make continuous progress. Goals don’t have to be overly specific or data driven. Even the broadest goals can give us important direction throughout the year. Jeff Zen reflects on his goals for 2024 and sets some new goals for 2025.
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
422 miles non-stop from San Jose, CA to Los Angeles - the biggest ride Jeff Zen has ever done. Big Ride Series chronicles the biggest rides Jeff Zen has ever attempted and the lessons learned from each adventure.
On this episode, Jeff talks about how this ride came to be, what he did to prepare, how the ride went, and reflects on what worked and what could have been done better.
Strava File:
San Jose to Los Angeles
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Consuming enough energy should be a primary goal for anyone with a high training load. In fact, getting an adequate amount of calories might be so critical to performance and long-term progress that it becomes necessary to make “less healthy” choices in order to achieve that goal. Necessary Garbage is a nutrition concept built around that idea of caloric necessity and gives us a tool to use when training volume or intensity kicks up to handle enormous calorie demands.
This episode covers what necessary garbage is, why it is important, and how to implement it.
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
JOIN GRIN27 Monday, August 19th @ 9:30 PM at Griffith Park Pony and Train Rides (details below)
In 2023, Grin27 put on Jeff Zen’s favorite group ride for that year - Night Ponies. Night Ponies used the famous Griffith Route with a few modifications and led a group of over 100 riders on a night ride during a full moon. This year, Monday August 19th, 2024, Grin27 is hosting the event yet again. On this episode of No Drop, Jeff Zen talks to Grin27 founder Dani Noguera about the event, what inspired it, and how the brand cultivates such an incredible community vibe.
Event Details:
When: Monday, August 19th, 2024
Meetup: 9:30 PM
Rollout: 10:00 PM
Where: Griffith Park Pony and Train Rides
https://maps.app.goo.gl/2govUzHPSawV93567?g_st=com.google.maps.preview.copy
All riders are expected to be self supported. Bring all necessary tools and accessories to maintain your bike and fix flats. Bring lights. Wear a helmet.
Check out Grin27:
https://grin27.com
Follow Grin27 on Instagram
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Rest = free fitness gains. Most cyclists and active people do not rest enough. In this episode, Jeff Zen discusses why rest is so important and how we can structure and define different types of rest to get the most benefits from our workouts. Like, subscribe, and share! Visit jeffzenfitness.com to support and donate to the podcast.
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Los Angeles cyclists Jeff Zen, Derrek Sevcik, and Connor Hughes recap their recent sub 5 hour century, completing 100 miles in 4 hours and 43 minutes moving time and 4 hours 57 minutes total time. The group talks about the planning involved, what drove their success, how they supported each other, and whether or not they could do it even faster.
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
With summer right around the corner, big rides are BACK! Longer days and better weather, cyclists have every advantage to take on new and bigger challenges during the summer. But, with bigger rides, we should expect our body to need time to adapt, and those adaptations can be unexpected and uncomfortable. On this episode, Jeff Zen discusses 4 areas to focus on to adapt to big rides; food and fueling, comfort, heat training, and hydration.
Episodes referenced in the podcast:
Episode 11 - Cycling Logistics - Part 1: Route Analysis
Episode 12 - Cycling Logistics - Part 2: Nutrition
Episode 8 - Adapting to Heat
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Follow Jeff Zen and No Drop on instagram:
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
World traveler Monica Busby, aka The Cycling CEO, is a content creator documenting her journeys around the world riding her bike. With the goal of cycling in 150 countries, Monica shines a spotlight on the exceptional guided tours she finds in each country.
In 2023, Monica had an accident while cycling in Greece. Sharing what she did right to prepare for her trip, Monica gives valuable insights on how to plan for the unexpected when traveling internationally.
(A number of website links referenced in this episode are listed below)
https://travel.state.gov/
STEP Program (Smart Traveler Enrollment Program)
World Nomads Travel Insurance
Monica’s Social Media
The Cycling CEO on YouTube
The Cycling CEO Instagram
Cycle Travel Club Facebook Group
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
What happens when everything goes wrong with your recovery? The answer is that it takes a long time to recover, and even longer to rebuild your fitness. After a 1,000km week, Jeff Zen found himself sick 2 weeks later. What originally should have been 4 to 6 weeks of recovery got much longer.
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
One Los Angeles rider shares their experience with mushrooms and cycling - a combination that took them on an unexpected spiritual journey.
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
The downside of riding 620 miles in 8 days is the devastating amount of fatigue it leaves you with! Jeff Zen thought he escaped fatigue during the Rapha Festive 500 (well, actually the Festive 1,000) but 3 days after closing the week, he found himself feeling the most fatigue he’s ever experienced. Learn how that fatigue manifests, how he’s addressing it, and when he expects to return to normal.
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
623 miles, 41 hours on the bike, and 31,000 feet of climbing. The 2023 Festive 500 was the biggest week Jeff Zen has ever put up. All it took was three centuries, two 40-mile recovery rides, and one double century.
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Quick update on how my Rapha Festive 500 is going (Day 5)
Follow @zen_jeff on Instagram
Follow @no_drop_podcast on Instagram
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
Having the tools to maintain consistency when life gets busy is very important, and for me, Mini-Workouts are the answer. These Mini-Workouts are only 2-5 minutes long, but they make a world of difference in regards to maintaining the fitness we put so much time and energy into building. The workouts can be done anywhere, anytime, with little or no equipment.
Check out Episode 15 of No Drop, and follow along with one of my mini-workouts by clicking the LINK BELOW to go to my website.
Ways you can support No Drop:
No Drop Venmo
No Drop PayPal
WATCH AND FOLLOW ALONG WITH A MINI-WORKOUT ON MY WEBSITE
Coffee Time explores the connection between coffee, cafes, community, and cycling. Tim is owner of Heavy Water Coffee, a coffee roasting business that just opened its first physical location in the Echo Park neighborhood of Los Angeles. As the “hardest working person in coffee” (Jeff’s words, not Tim’s) Tim is hands on with every part of the coffee and cafe experience; selecting unique beans to import from South and Latin America, roasting them, training a staff of exceptional baristas, and even jumping behind the counter to pull shots and serve customers. Tim built Heavy Water Coffee’s physical location as a place to serve the local community, as well as the Los Angeles cycling community.
Website:
https://www.heavywatercoffee.com
Heavy Water Coffee (@heavywatercoffee) • Instagram photos and videos
Concluding our 3 part series on logistics, we focus on community. I spoke to 6 Los Angeles cyclists about their own experience with community, and specifically what was the first group that really launched their cycling forward. It was incredible to hear how community provided a deeper, more fulfilling experience for everyone, and how that experience has kept them riding more consistently and with greater purpose.Community is also an incredible way to learn new skills and deepen your cycling knowledge. It’s likely that people in a community close to you ride bikes in the way you aspire to ride, and by connecting with them, you can learn valuable information that will benefit your cycling experience.Guests (in order of appearance):Miles:https://instagram.com/psyfimusic?igshid=MzRlODBiNWFlZA==Andric:https://instagram.com/dricthedad?igshid=MzRlODBiNWFlZA==Jess Meany:https://instagram.com/anonymous_agent?igshid=MzRlODBiNWFlZA==Mark Allen Ford:https://instagram.com/markallenalford?igshid=MzRlODBiNWFlZA==Ofer(No IG 🤷♂️)Aidahttps://instagram.com/themayoroflosfeliz?igshid=MzRlODBiNWFlZA==
Nutrition for cycling is an incredibly vast topic that every cyclist should get more familiar with, because it provides enormous benefits for any training and performance goal. In Part 2 of Cycling Logistics, Jeff Zen focusses on the foundation of how he approaches nutrition, including; how to fuel your workout while also fueling you body’s basic health needs, how to time eating, foods that travel well, and the importance on experimenting to find what works for you.
Jeff Zen’s Favorite Cycling Food List:
Rice bars
Meal Replacement Powders
Peanut Butter and Honey Sandwiches
Sprouted Grain Bread
Bread
Fresh Fruit
Dried Fruit
Cooked Sweet Potato
Pop Tarts
Gummies
Chips
Maple Syrup
Beef Jerky
Donuts
Soda
Coffee with sugar and milk
Logistics are an important part of cycling. The better we can plan for our rides, the more we increase our chances of success, as well as our safety.
In Part 1, we explore how to analyze a route. Route analysis is a valuable skill that can be done with every ride, no matter how short, and should be considered mandatory for bigger rides. Jeff Zen takes listeners through his process step-by-step as he analyzes the notorious Southern California cycling route “The Circle of Doom.”
I don’t know who needs to hear this, but it’s ok to feel good. Whether you’re on the bike, or off the bike, feeling physically and mentally good is a beneficial place to be.
Cycling focusses far too much on suffering and pain. The old saying “it doesn’t get easier, you just get faster,” is such a toxic way to approach fitness.
The truth is, feeling good is an important part of maintaining a lifetime of fitness. So ride your own pace, take days off, and truly appreciate the times that you feel good.
Riding on a trainer for 24 hours is my kind of fun :) On this episode, I share my experience riding Zwift for 24 hours.
Hotter temps are coming and it's time to think about getting adapted to the heat. On this episode, we talk about what to expect when dealing with heat, how to train for it, and how to maintain those adaptations.
Riding far requires unique goals and training compared to those of riding fast. Learn about 5 unique principles for cycling long distances on this episode.
There's nothing better than finding a group of cyclists that make you feel like part of the community. Both Smaish and Jeff agree, even though they had biked for years prior, finding a group they love changed cycling forever. Smaish talks about leading and educating female cyclists and some of the rides she's hosting in Long Beach, CA.
Smaish wonders how much carbs to consume while riding. Jeff and Smaish have big goals for 2021. It's time to think about your goals, too.
After a few weeks off the bike, Smaish Ketchum gets cleared to ride again! After a few months without a bike, Jeff Zen finally gets another road bike.
Smaish Ketchum talks about her recent crash and what she’s doing to stay active while healing. Jeff Zen touches on topics like building bone density and eating for healing.
Jeff Zen and Smaish Ketchum talk Cross Training and Maintenance Workouts. Bike’s are the best, but not always the most time-efficient workout possible.
An introduction to the No Drop Cycling Podcast. What is No Drop all about? The Los Angeles cycling community and everything bike-positive. Smaish does the Chief Lunes Race. Jeff does the Rapha Compass Challenge.