Under the Sun: Recent Episodes
Coach Tim Hall
Under the Sun strives to help you live the good life by focusing on personal development, mindset, leadership, and the power of stories to inspire you to become your best. Coach Tim Hall has 17 years experience as a college coach, is a lifelong athlete, and former professional baseball player turned competitive cyclist. The show also includes The Art & Science of Coaching, which is a collaboration with Coach Zach Gregg on all aspects of endurance sports. Coming to you from the mountains of North Carolina.
We all experience setbacks in life. How we handle these moments affect our future, even our life trajectory. When they do arise, all that matters is what are you going to do about it? Before you act, it is helpful to think through what the setback is trying to teach you, and not allow your feelings and emotions to rip you apart. I have extensive experience with setbacks, from minor ones to major ones. In this episode, I provide insight on what to think, how to think, and steps you can take to help use the setback as fuel to create a more compelling story.
In this episode, we ride the high feeling along with Liam Flanagan just after he achieved his biggest professional win. He is currently in Ireland racing the Rás Tailteann International and just won stage 3! Liam shares the story of how his team APS Pro Cycling approached the stage and how he broke free in the final kilometer. He is on a comeback from surgery due to a broken collarbone, and this victory is validation he is right on track. Enjoy this episode about what just happened!📸 by Lorraine O’Sullivan
at Lees-McRae College. We have developed a human performance lab in our exercise science department and Marco has played a big role in that development. We cover a lot of topics related to the lab as well as substrate utilization, mitochondrial growth, body composition, having a vision, delayed gratification, and how failure leads to more growth and learning than winning. We wrap it up at the end with by tying these topics together through knowing our what, how, and why.
Three months down in 2026 and the next quarter should build upon the first. I share 5 things I recommend to listeners to be more productive in Q2 and beyond. These 5 things are actionable tools I am using with those I work with, and over time I get to see evidence how it helps them. I breakdown all 5 and what to consider as you take action. The best strategies are the simplest ones, and these 5 are simple and effective. Hope you appreciate this message!
Recently I was going through a stack of papers, full of ideas, and I came across something I wrote over five years ago. Buried in my thoughts was a sheet of paper with only four lines of words. In this episode I share those words and ask the question, “How bad do you want it?” The beauty is you get to choose and take action on your thoughts. Start your new year off right and do not settle in your aspirations for 2026!
I have been everywhere, man! A new episode on this final day of 2025, a reflection of where I have been and what I have learned through the journey. That journey required 24,000 miles behind the wheel, through 18 states, 7 national championships, and countless other racing events.The words from Johnny Cash ring true for me, and who I have become through the process has been tremendously rewarding. I enhanced and stabilized my mood state, let go of weight from the hurricane, and I had to go out of my way to do it. Because of what I have experienced this past year, I am stepping into 2026 with an open mind, open heart, and an eagerness like never before. Happy new year y’all!
Today is Thanksgiving, a day to express thanks and share gratitude with others. I share what I am grateful for at this time, and tell my Thanksgiving story from two years ago in 2023. I was deeply affected by what took place at that time with my dad. It is a valuable moment in my life I will forever remember. The holiday season is a great time to enjoy with our friends and family, and is also an opportunity to reflect and express what's inside our hearts. Do not miss the opportunity to do so!
Tessa Greep is a soon to be graduate from the Lees-McRae Cycling Team, and we discuss her experience of breaking her ankle during Hurricane Helene. Tessa's injury put her on a path she did not want, but it helped her learn valuable lessons ahead of her final year of college. We discuss the development of her mentality of doing hard things, asserting herself, and how she smiles when she does the best she's capable of. Tessa has a unique outlook and mentality, so we discuss how her mindset helps her as well as helping others believe in themselves. We finish up by talking about the value of being in a healthy relationship and how it helps her do what she loves to do.
Liam Flanagan is back on the show to discuss life and progress in his pursuit of becoming a professional cyclist at the highest level. Liam races for Team Skyline, a UCI Continental Team based in the US, but he races most of the season in Europe. He shares what life is like based in Girona, Spain, and the progress he's seen by training and living there for three seasons. We devote a lot of discussion about what it takes to build confidence, and how to have a wider view of progress to maintain a steady confidence level.We also go deep into the experience of Tulsa Tough, and what makes it special enough to be deemed the Super Bowl of Crits. He was part of the Cadence team at Tulsa, and he shares their philosophy on competing as well as connecting with fans. We end the show by discussing the difficulty of maintaining romantic relationships, and how important it is to have someone you are doing this for, be it a significant other, parents, family, or close friends. We both share relationship experiences we have been through, and how essential they are to have a more fulfilling experience as an athlete. This is a long discussion, but hopefully you will be entertained!
Josh Foley is back to share how different life is now that he’s pursuing his dream to be a professional cyclist. He shares the changes he has made since graduating college, and the insight he’s learned through his training and racing experiences at the Elite level. Josh explains how he’s been able to increase his average speed while lowering power output, and the kind of wattage numbers it takes to race up climbs with World Tour riders. He just completed Pro Road Nationals with Team Winston Salem, and will be racing Tour de Beauce as well. We also discuss his process of journaling and how it has helped him reflect and grow as an athlete. We covered a lot of ground in a short time, enjoy!
This episode is with a good friend and collaborator, Dr. Marco Meucci of COSMED. Marco was formally an Associate Professor in the Public Health and Exercise Science Department at Appalachian State University, where he also served as the Director of their wellness and human performance lab. He now is the Academics Manager for COSMED, an Italian company that “designs, manufactures, and sells worldwide diagnostic medical devices to assess Lung function, Metabolic, and Body Composition.” Marco shares his story and progression as an athlete, student, professor, and leader in academia. We discuss how he made decisions leading to where he is today and how he uses the sparks to create forks in life, then takes the most exciting one. We believe you are going to love the energy and insight this enthusiastic Italian brings to the show. Enjoy!
Coach Kaysee Armstrong is back on the podcast, and now as the Women's Assistant Coach at Lees-McRae College. I have had the distinct privilege of working alongside Kaysee for the past year, and we discuss her transition from being a professional cyclist to collegiate coach to soon a mom. She shares a lot of thoughts and stories about how her belief system has helped her grow as a person, and how playing it safe within your comfort zone does not lead to growth. We dive deep into the mental and emotional side of our identities as people, and how the coach-athlete relationship requires trust and communication. I am hopeful you will appreciate this discussion and it will help you grow as a person as well. Enjoy, and if you like what you hear, please share it with a friend!
Ian is back for his third time on the podcast to discuss his experience healing from Lyme Disease, Bell's Palsy, and what his plans are moving forward after graduation. Ian and I have always found it easy to talk about a wide variety of subjects. In this longer episode we openly discuss our ideas and behaviors we believe have and are helping us to not only do what we enjoy, but do it better than we did before. Ian has always had a strong interest in biology and wellness, and he always comes up with interesting scientific research. He has plans to work in the Optometry field in order to help others live healthier lives, and I have no doubt he will one day accomplish this goal. We hope you enjoy the discussion!
First podcast in 2025 is a reflection of why I started this podcast show back in June of 2019. Recent life events have reminded me the value of how our life stories can impact the lives of other people. Story telling is a powerful form of communication, and I am a firm believer our testimony can change lives.
Our lives in Western North Carolina were turned upside down by Hurricane Helene. In this episode Ian McDonald and I share stories of what it was like to live through. This is Ian's second visit to the podcast, his first being #92 with Lanier Ash earlier this year. When the hurricane hit the High Country, Ian was on campus at Lees-McRae College and I was on top of Beech Mountain, about a 1500’ elevation difference. We share what it felt and looked like, and the aftermath of destruction it left behind. Our conversation scratches the surface of stories shared about our Helene experience. We will be coping and dealing with its effects for years to come. Hope you enjoy!
A lot of life has happened in 2024 and in the past few months with Hurricane Helene hitting home. A short episode to lay the groundwork for some upcoming episodes about the hurricane and other significant moments in life. Time to get back in whack!
Liam Flanagan is a professional cyclist racing for Team Skyline-Cadence at the UCI Continental level, and shares insight and stories into what he has been up to since our last sit down in early 2023. Liam lost confidence through a crash, rebounded and overcame it, and is now improving upon his process along the way to a future podium. We discuss his struggles, his successes, good sportsmanship, and what it looks like to be a good teammate. This is a longer episode, but Liam does a great job at making the conversation worthwhile. We hope you enjoy it, and if so, share it with a friend!Follow Liam and his team:Liam's Instagram: https://www.instagram.com/liamflanagan27/Liam's Strava: https://www.strava.com/pros/1130255Team Skyline-Cadence: https://www.instagram.com/teamskyline_cadence/
Lanier Ash and Ian McDonald are seniors on the Lees-McRae cycling team. We sat down to discuss their views on their future ahead, and how anxiousness and misguided perceptions have affected their outlook. This conversation stems from a previous chat we had during a road trip. I shared with them what life was like in the 80s and 90s, and they were curious to experience it for themselves. Young people today are bombarded with media, which is making deep impressions, and it is leading to very unhealthy outcomes. Lanier and Ian have sensed this, and are taking measures to turn it around. If you’re Gen X like me, you will smile and scream “yes!,” and if you’re of the current generation you will likely be intrigued. Hopefully you’ll become encouraged to take action to combat the problems facing everyone!
Collegiate cycling is full of aspiring athletes who are striving to reach the next level. In this episode we speak with Josh Foley, a fierce competitor for the Lees-McRae College cycling team, and someone who has risen the ranks in collegiate to performing in the biggest races in the US. We discuss his physical development, mental development, and what the process has been like for the past four years. No matter where you are on your developmental timeline, you can learn from Josh's insight and experience. Enjoy!Follow Josh on Socials:Instagram - https://www.instagram.com/josh_foley15/ Strava - https://www.strava.com/athletes/7477562 Under the SunInstagram - https://www.instagram.com/under_the_sun_podcast/
Kicking off 2024 better than how we ended 2023! I share my experience in Spain along with reflections and intentions coming into the new year. I am reclaiming my time and will be focused on the meaningful. I share some thoughts and ideas on how to do this, and what happens to your well being if you do. Chin up. Lock in. Have faith.Cycle Sierra Nevada: https://www.sierranevada.cc/Instagram: https://www.instagram.com/cyclesierranevada/Coach Tim Hall: https://www.coachtimhall.com/Instagram: https://www.instagram.com/coachtimhall/Under the Sun: https://www.instagram.com/under_the_sun_podcast/
What does it take to make progress and win towards the vision you are striving to achieve? I share five key steps on the way to winning, and if done right, the progress and momentum you build is very rewarding! Listen up and focus on these simple steps, and remember - you don't have to win to win!
I tried to tap out early in this episode, but it took a little longer to share the ideas than I anticipated. Feeling like a million bucks is an old expression, and it requires a lot of help. I share my formula as to how to feel like a million, and the tangible ingredients it takes to feel it. I include updates on what I have been up to, how my coaching career unfolded initially, and how my thinking evolved about how to get better to win. I'd love to hear your thoughts and how these ideas helped you!
Email - cthperformance@gmail.com Website - www.coachtimhall.com
In this episode I share a personal story of taking a small step, and how taking small steps leads to achieving the dreams we imagine. This idea continues to build on the past three episodes (#84-86), and how by taking small steps takes us from the "in-between" to where we want to go. I am sure you can relate the feeling of intimidation or impossibility, but the good news is we can all do something about that - take the small steps! I hope you enjoy.
We are starting a HOT STREAK here at Under the Sun, two episodes in one week! Today I discuss a concept about guarding the gate leading into your mind. We get to decide who and what enters our gate, it is a choice. I was reminded of this choice by Marcus Aurelius and an entry in his journal called Meditations. I share 5 points to consider and focus on to guard your gate, and share a personal story from college that helped me become a better guard. Plus, a crazy radical idea that I'd love to hear your thoughts about! Hope you enjoy.
This episode is a follow up on #84 about resistance. We take it a step further to plant a seed, the idea of passing the test. Our resolve and commitment is tested numerous times throughout each day. How we respond not only determines where we end up in life, but affects the lives of those around us. We must be willing to break through the resistance to first take the test in order to pass the test. There is no failure, or even success, only trying and growing and learning. Listen and enjoy!
Today I won the battle with my inner voice and recorded my thoughts about a book I finished reading recently. My summer reading has been fantastic for my inner creativity, and the book The War of Art by Steven Pressfield has been a great contribution. I am an avid reader, and Pressfield's book was well worth my time. I highly recommend it, especially if you are a creative type. All good things in life are the result of taking action, and this is one way for me to create more good for myself. I promise to be back soon, enjoy!
We kick off 2023 with Liam Flanagan of the Kelly Benefits Strategies Cycling team. Liam is the reigning U23 Criterium National Champion in the US, and a recent graduate of the Lees-McRae College Cycling Team where he was a bronze medalist in the criterium as well. He shares his story of development over the past four years, and the obstacles and adversity he has overcome to become a National Champion. Liam's story is one everyone can relate to and benefit from, and his experience and insight can help athletes in any sport at every level. We believe you will enjoy the conversation!Follow Liam - https://www.instagram.com/liamflanagan27/Follow Kelly Benefits - https://www.instagram.com/kbs_elite/Follow Under the Sun - https://www.instagram.com/under_the_sun_podcast/Follow Coach Tim Hall - https://www.instagram.com/coachtimhall/Website - https://www.coachtimhall.com/
We are still here! As 2022 is coming to a close, I wanted to share some final thoughts on the past year before moving into 2023. My 2022 was filled with the extremes - of adverse trauma and multiple moments of incredible joy! I share a story about my Christmas day reading and how it is helping me through my annual reflection process. Jesus' words in the book of Matthew are instrumental to offer perspective on how we should strive to do good deeds. Hope you enjoy!
Our latest episode is with pedaling Pastor Tee Gatewood of Arbor Dale Presbyterian Church in Banner Elk, North Carolina. Tee shares his thoughts on the power of prayer, its importance, how to do it, and how it helps shape our character. We also discuss the value of sharing testimony and storytelling, and end it with a couple of fun bonus questions. This episode is of benefit to believers and non-believers!
Follow Tee and his Church Arbor Dale Presbyterian - https://www.arbordalechurch.org/ Tee - https://www.instagram.com/pastor.tee/
Lectio 365 - https://www.24-7prayer.com/resource/lectio-365/ Eugene Peterson "Answering God" - https://bit.ly/3uPOX1H
This episode is a recap with Maria Doering and her experience at the Unbound Gravel 100 mile race. Her race day did not go as she planned, but it was filled with great stories nonetheless. Maria's experience is a great lesson in how life has a way of giving us what we need, and not giving us what we wanted. If you want to hear from someone who has a knack of rising above and making the most of a frustrating situation, then listen to Maria tell you about her Unbound story!
Follow Maria - https://www.instagram.com/maria_doering/
Follow Coach Tim Hall Instagram - https://www.instagram.com/coachtimhall/ Twitter - https://twitter.com/CoachTimHall Strava - https://www.strava.com/athletes/188456 Website - https://www.coachtimhall.com
This episode is with Marjie Bemis, an up-and-coming cyclist across multiple disciplines. Marjie races professional on the road and gravel for CWA Racing while also racing collegiate at Milligan University in track, MTB, CX, and road. She just finished the Unbound 100 gravel race and finished 2nd in the pro women, and has some good stories from that wild experience. Marjie also shares what clicked in high school to help her breakthrough, what she likes about stage racing, and Milligan's team accomplishments at collegiate road nationals. We also get into her relationship with her older sister Madeline, and how her faith has played a big role in her life.
Follow Marjie: Instagram - https://www.instagram.com/marjie_bemis/ Strava - https://www.strava.com/athletes/3894345
Follow Coach Tim Hall Instagram - https://www.instagram.com/coachtimhall/ Strava - https://www.strava.com/athletes/188456 Twitter - https://twitter.com/CoachTimHall
This episode is with Maria Doering of the Bissell-ABG-Giant and Lees-McRae College cycling teams. Maria is an accomplished MTB racer who hails from Germany, and for 2022 has entered the gravel racing world. She shares her stories from MidSouth, Barry-Roubaix (won U23), the Rule of 3 (top 10), and her upcoming 100 mile race at Unbound Gravel in Kansas. Maria talks about the process she has been through this season, what she has learned, and how she hopes to capitalize on these experiences in the future. She also shares how the passing of Moriah Wilson has affected her, and how Moriah inspired her to push herself in the sport. Maria has a unique perspective and positive outlook, so we hope you appreciate hearing her stories as an up-and-coming cyclist.
Follow Maria: Instagram - https://www.instagram.com/maria_doering/ Gravel Team - https://www.instagram.com/bissell_abg_giant/ College Team - https://www.instagram.com/lmccyclingteam/
Follow Coach Tim Hall: Instagram - https://www.instagram.com/coachtimhall/
This episode is with my friend Brian Toone, best described as a bicycle racer, professor, adventurist, and ultra-endurance cycling competitor; not to mention father and husband! Brian and I personally go back into the early 2000s, but we take his story from the 80s all the way up to today. He is a professor at Samford University by way of Clemson and UC-Davis, and was an OG of collegiate cycling in the early 90s. After a highly successful racing career at the Pro/1 level, Brian turned his attention to ultra racing and riding, which is likely where you have heard of him the most. He finished 7th in RAAM in 2015, and then capitalized on those harsh lessons to finish 3rd in 2017. Along the way he has encountered quite a bit of adversity, having been hit by a motor vehicle several times, but each time his love for the bicycle continues even stronger. Brian shares many ideas, experiences, and his research along his journey. This is a long episode, but well worth absorbing and digesting because Brian provides some amazing insight. Enjoy! - -
Follow Brian: Strava - https://www.strava.com/athletes/2919 Blog - https://toonecycling.com/ Instagram - https://www.instagram.com/kartoone76/ Samford - https://www.samford.edu/arts-and-sciences/directory/Toone-Brian-R Palmares - https://toonecycling.com/palmares/
Follow Under the Sun Instagram - https://www.instagram.com/under_the_sun_podcast/ Coach Hall - https://www.instagram.com/coachtimhall/
Today we dive deep into the world of BMX racing and psychology with Dr. Jason Richardson. He is the 1994 BMX World Champion, 2007 Pan-American Gold medal winner, and current sport and mental skills psychologist working with Olympians and business executives. His story is one of a clear and constant pursuit of challenges which have made him who he is today. There are many wonderful takeaways from today's show, and below is a glimpse of what we discuss. Enjoy!
Intro from Coach Tim Hall First bike race and how it went down How BMX took off in his childhood and process through the ranks Brotherly competition and arriving at 16 years old Attracting and securing sponsorships as a high school kid Best summer ever touring as an elite amateur and magazine covers Balancing college with racing as his top priority Winning BMX worlds in Michigan as the youngest rider Won worlds, and lost worlds on same day What changed after winning worlds Becoming John Tomac’s teammate The coolness of a paycheck to race Flipping houses leads to self-sponsorship A broken leg challenge leads to a Pan-American Gold Medal The why behind education and the business of life Jason's answer to “What do you do?” Why utilize a psychologist? Being the “fly on the wall” What are the emerging keys for 2022 and beyond? Direction and helping people define their North star Quality, Meaning, and life-giving Fun On becoming a two-time author First book on belief systems More. Better. Happier. A letter to his kids What he hasn’t done yet, but wants to do in the future Giving it away to enjoy the freedom we all want
Follow Dr. Jason: Instagram - https://www.instagram.com/realdrjrich/ Website - https://www.drjasonrichardson.com/ New Book - https://www.drjasonrichardson.com/mbhcomingsoon
Follow Under the Sun and Coach Tim Hall Coach - https://www.instagram.com/coachtimhall/ Podcast - https://www.instagram.com/under_the_sun_podcast/
Erica Zaveta has been a force in collegiate and professional MTB, Road, and Cyclocross racing for over a decade. Erica will be competing for Team USA at Cyclocross Worlds in Arkansas after having a great season racing for The Pony Shop p/b KPMG . She shares her story from a young age to collegiate to gaining experience on and off-road to reach this point in her professional career.
Erica shares stories about her teammates, mentors, on belonging, making progress, helping others, identity, and giving yourself the chance to either blow up or win the race. We end the show by talking about Carla Swart and what can help elevate collegiate cycling. Erica has been someone we have known and admired since her collegiate racing days, and you will understand why after hearing her stories. Enjoy!
Watch Carla Swart: YouTube - https://youtu.be/bzTLUJdUWDw
Follow Erica on social media: Instagram - https://www.instagram.com/ericazaveta/ Coaching - https://www.cycle-smart.com/erica-zaveta
Follow Under the Sun: Instagram - https://www.instagram.com/under_the_sun_podcast/ Facebook - https://www.facebook.com/search/top?q=under%20the%20sun
Follow Coach Tim Hall: Instagram - https://www.instagram.com/coachtimhall/
This episode is with Zach Gregg of the Project Echelon Pro Cycling Team, and the 2021 Elite Time Trial National Champion. Zach is our co-host of the Art and Science of Coaching, but this show is all about him personally. He shares his lessons learned from 2021 and what is ahead for him in 2022. We talk about winning nationals by 2 seconds, his European race experience, overcoming slumps, and how he is adapting to living and training at altitude in Boulder, C0.
Follow Zach on Socials: Instagram - https://www.instagram.com/zachgregg3/ Strava - https://www.strava.com/athletes/10545958
Follow Under the Sun: Instagram - https://www.instagram.com/under_the_sun_podcast/
Follow Coach Tim Hall Instagram - https://www.instagram.com/coachtimhall/ Twitter - https://twitter.com/CoachTimHall
Ben and I cover a lot of ground in this episode. He is ramping up for a big 2022 as a performance coach with Team BikeExchange-Jayco at the World Tour level. We talk about the importance of relationships, getting back to fundamentals, and more importantly, the philosophical side of what the bicycle means to all our lives. I hope you enjoy this episode because we both open up a bit more than we usually do on a personal level.
Photo Credit: Team BikeExchange-Jayco
Follow Ben Day: Instagram - https://www.instagram.com/benjaminday78/ Sailboat IG - https://www.instagram.com/svbaraka/ Team BikeExchange-Jayco -https://www.instagram.com/greenedgecycling/
Kicking off 2022 with Matt Zimmer, pro road racer with Team Project Echelon. Matt shares stories from 2021 and how he and the team grew, and how those experiences will translate into success for 2022. We discuss his coffee game, juggling the pro life while also working a real job, and the discipline necessary to do what it takes to be successful. We break down how to love practice and preparation in order to enjoy playing, and then how to cope with failure in such a demanding sport.
To wrap up 2021 we talk with Whitney Stanbrough, who I have dubbed as Mr. Century. Whitney is accomplishing the unimaginable on a consistent basis - riding over 100 century rides every year for the past four years! We discuss his progression in the sport, and how he evolved into knocking out 2 to 3 century rides every week without fail. He also shares his nutrition and recovery, and what the bike has meant to him in his life. Whitney's life is a great example of what is possible Under the Sun.
Follow Whitney: Instagram - https://www.instagram.com/whitywhit/ Strava - https://www.strava.com/athletes/1326278?oq=whit
Follow Coach Tim Hall: Instagram - https://www.instagram.com/coachtimhall/ Strava - https://www.strava.com/athletes/188456 Twitter - https://twitter.com/CoachTimHall
Follow Under the Sun: Instagram - https://www.instagram.com/under_the_sun_podcast/
A short episode about being awestruck and inspired as we wrap up 2021 and go into 2022 with ambition, goals, and dreams. I share the story of being awestruck on a recent gravel ride, and how I believe this sensation is something we must cultivate more in the year ahead.
In this episode Coach Tim Hall and Coach Zach Gregg discuss the process of taking time off the bike to rest and recover ahead of the next season. The coaches discuss how rest will help you have growth and breakthroughs in order to build back better next season. They also give their thoughts on how strength training in the gym can help you improve as a cyclist.
0:00 - Intro and what we've been up to 5:00 - comparison of Boulder, Austin & Tucson 10:00 - taking that off-season break 11:50 - Zach's off-season break process 15:00 - importance of mental, emotional, and habits during the break 17:00 - how long to take the break 20:00 - picking a date to kick off the training plan 23:00 - how extra time off can help you 25:30 - physiological changes that occur during rest 31:45 - the best process to starting back riding 34:45 - other things to think about and do during the break 37:45 - importance of having other outlets in life 42:30 - introduction and importance of strength training 45:50 - importance of muscular/skeletal balance 47:45 - how gym work can improve confidence 50:20 - fatigue resistance and gas in the tank *54:00 - on being wasted after training
This episode is with Sean Gardner of CS Velo, perhaps best known as the first rider to complete an Everesting challenge in under 7 hours. Sean shares how he got talked into racing bicycles while in college, and how that's led to him racing at the highest level in the US. He shares insight into the changes he made from his first Everest attempt to the second one leading to breaking 7 hours. Plus, he discusses the experiences of support he's had on various teams he has raced for, among other interesting topics. Most recently Sean won the first ever Gran Fondo National Championship in Asheville, NC. I believe you will enjoy the insight and discussion!
0:00 – Intro and how Sean got into the sport of cycling 4:00 – Sean’s first bicycle race 7:00 – impact of collegiate cycling at Virginia Tech 9:40 – excitement of collegiate national championship 14:20 – impact on motivation because of collegiate nationals 17:00 – development and breakthroughs after graduating college 20:00 – experience racing for Gateway-Harley team 25:40 – the mission of the CS Velo Team 28:10 – CS Velo experience and his specialty in the sport 30:50 – Sean’s sub-7 hour record breaking Everesting experience 38:10 – dealing with the media response to breaking the record 41:00 – seeing the record broken by an Irishman six months later 45:30 – Sean’s biggest takeaway from breaking the Everest record 46:40 – the importance of mindset and reaching higher 48:10 – winning the 2021 Gran Fondo National Championship in Asheville 53:00 – unique experience and fun to be had at a gran fondo *55:10 – winning the Beech Mountain KOM over Matt Zimmer
Follow Sean Strava - https://www.strava.com/pros/1780717 Instagram - https://www.instagram.com/sean_the_gardner/ CS Velo on IG - https://www.instagram.com/csveloracing/
Everesting record story - https://cyclingtips.com/2020/10/new-everesting-world-record-set-under-7-hours-by-sean-gardner/ Record is broken - https://cyclingtips.com/2021/03/ronan-mc-laughlin-has-smashed-the-everesting-record-in-6-hours-40-minutes/
Under the Sun on IG - https://www.instagram.com/under_the_sun_podcast/
This episode is all about downhill mountain bike racing with PJ Noto, the Bike Park Manager of the Sugar Mountain Bike Park. PJ was the assistant coach at Lees-McRae College for six years before developing a downhill bike park in the High Country at Sugar Mountain, NC. He shares the story about his growth in the sport as coach, then bike park developer, to now a race promoter in conjunction with Downhill Southeast, the premier gravity race series in the Southeast. The finals of the race series are on July 31-August 1st on Sugar Mountain, and PJ shares what the courses are like and what big names will be racing. The discussion also includes stories PJ and I have experienced during our years together in collegiate cycling, especially epic travel stories of breaking down all across the country. Hopefully this episode encourages you to visit Sugar Mountain and maybe hop on a downhill bike for a run down the mountain!
Follow PJ Noto Instagram: https://www.instagram.com/pj.noto/
Follow Sugar Mountain Bike Park Instagram: https://www.instagram.com/sugarmtnbikepark/ Website: http://www.skisugar.com/bikepark/#park
Downhill Southeast Website: https://downhillsoutheast.com/ Instagram: https://www.instagram.com/downhillsoutheast/
Our final wrap up show about Unbound Gravel is with David Kahn, who is finally back in the US after a trip to Europe for the Enduro World Series. David shares what it was like for him from the start in downtown Emporia until things deteriorated up to checkpoint #2 at mile 156. Andrew Sparks rejoins the show to share what he saw from David and I as we were zombified from the physical and mental battle. We all share final thoughts about doing it again in 2022, plus what changes we would make to our equipment, our strategy, and our mindset IF we get the opportunity again. We hope you enjoy the stories!
Please share this episode with a friend who you believe would benefit from our experience, as this would help us grow our audience. Also, like and follow the Under the Sun podcast on your favorite platform, and leave a review letting us know what you think about the show. Reviews help us grow the audience and increase our reach and awareness. Thank you for listening!
Send us questions and comments via DM on Instagram or email us at cthperformance@gmail.com
Follow us on Instagram: Podcast - https://www.instagram.com/unboundgravel/ David Kahn - https://www.instagram.com/david_kahn13/ Andrew Sparks - https://www.instagram.com/andrew_sparkie/
Coach Zach Gregg and Coach Tim Hall breakdown and discuss 6 important fundamentals to the time trial discipline. These 6 fundamentals can be applied across multiple disciplines in the sport of cycling, not just road racing. So whether you are a MTB or CX, Road or Track competitor, some or all of these fundamentals can be applied. Coach Gregg is a time trial specialist for Team Project Echelon. He placed 10th in the 2021 US Pro National Time Trial Championship in Knoxville, and a week later won the 2021 Elite National Time Trial Championship in Florida. There is a lot of info packed into this episode, and can be utilized by any competitor in the sport. Listen and level up!
0:00 - Time Trial intro 3:40 - Zach's attraction to time trialing 6:45 - Fundamental #1 is Ability 7:45 - importance of pacing 10:10 - ability to carry speed 12:40 - Fundamental #2 is Mindset 19:00 - Strava is time trialing 20:30 - Fundamental #3 is Equipment 24:40 - speed impact from position on the bike 25:50 - steps to take to improve equipment 27:50 - aerodynamic considerations to focus on 30:15 - position maintenance 34:40 - video tricks & eyeball wind tunnel from Zach 40:00 - Fundamental #4 is Training 41:25 - Zach's training prep for Nationals 44:40 - frequency & workouts on the TT bike 50:00 - flexibility and core importance for TT 52:30 - stressing all energy systems as courses vary 53:50 - examples of intervals to perform 57:40 - training to the demands of the event 1:00:10 - Fundamental #5 is Competition (Racing) 1:03:45 - view TT races differently than other types 1:05:45 - dialing in your race day routine 1:09:20 - Fundamental #6 is Experience 1:11:35 - accelerate growth from mentors 1:13:50 - Zach shares his Pro TT and Elite Nationals experience 1:16:00 - Knoxville TT experience for 10th at US Pro TT 1:22:20 - takeaways from the Pro TT to improve upon 1:25:20 - from underdog to favorite at Elite Nationals in Florida 1:27:15 - champions ride their plan 1:28:15 - winning nationals by just 2 seconds *1:32:20 - do not "half ass" it, go full gas, watch what happens
We catch up with Matt Zimmer of Project Echelon Pro Cycling after the US Professional National Championship in Knoxville. Matt competed in the Time Trial and Road Race, and he shares what that buildup and race experience was like for him and his team. We also discuss his racing plans for the remainder of 2021, which includes a stint in Europe. P:lus, we get his podium prediction for the Tour de France. Sit back and enjoy the stories!
Photo Credit: Snowy Mountain Photoo
Unbound Gravel has come and gone, and in this episode we begin to share the experience and memories of Andrew Sparks and Coach Tim Hall. We breakdown our thoughts from the start line to moments of despair, realizing crossing the finish line isn't a possibility on the day. From crashes to flats to mechanicals to nutrition/hydration issues and everything in between, we break it down. We will record another episode with David Kahn to share his stories, and pull it all together for a final wrap. The fullness of Unbound cannot be contained with just one conversation, so we hope you enjoy this and subsequent discussions about this amazing gravel race in Kansas.
We are in Emporia, Kansas, for the Unbound Gravel 200 mile race, and we speak with Andrew Sparks and David Kahn about the buildup to the 2021 event. Andrew and David share stories about how we all got to this point, the lessons we've learned, and what we hope to gain from this unique experience.
CX Hairs Preview Women - https://cxhairs.substack.com/p/20-women-belt-buckle-hopefuls-to?r=1evme CX Hairs Preview Men - https://cxhairs.substack.com/p/34-men-belt-buckle-hopefuls-to-watch
The upgrade process is a key element to the lifeblood of competitive cycling. Everyone begins as a Category 5, but Category 4 all the way to Category 1 or professional is possible through improved skills and superior results. In this discussion, Coach Tim and Coach Zach discuss the ins and outs of the upgrade process.
0:00 - intro into the discussion of Upgrades 9:00 - why upgrade categories? 14:30 - race the race, don't race for points 19:00 - the value of quality race experiences 25:30 - how state and regional points series help 31:30 - how a coach can be helpful to upgrading 38:00 - when is the best time to upgrade? 45:00 - benchmarks to have breakthroughs 53:30 - moments when you should downgrade 1:00:00 - juniors
USAC Upgrade Policies: https://usacycling.org/about-us/governance/policy-viii USAC Upgrade Info: https://usacycling.org/resources/upgrades
photo credit: USA Cycling website
Today I am drawing the line. In this episode I tell a story about a recent 8 hour training ride, and how the ride was partially inspired by the story of Marcus Luttrell. There is no comparing a selfish bicycle ride to a life and death situation while serving your country, but Luttrell's story has always inspired me due to the harrowing details. We can all learn from Marcus' story and apply his never give up mentality. Draw your line, get there, and then draw another line. You will amaze yourself at how far you can go, one line at a time.
In this episode Coach Tim Hall and Coach Zach Gregg breakdown two big topics: 1) why performance testing is important, and how to approach it mentally, and 2) the value of early season races, what to focus on in them, and the mindset required to grow from them.
0:00 - intro into the talking points 3:00 - why is performance testing important 10:45 - how to use the test data effectively 14:40 - how training zones help the athlete 20:20 - top tips on how to mentally approach a test 31:00 - accept the benchmark and trust the process 33:00 - Zach shares his recent FTP test experience on Roan Mountain 38:40 - how early season races help an athlete 43:40 - things to think about as you are racing early season 49:00 - what not to focus on: points and placing 53:50 - Zach's recent race experience and what he learned 59:00 - a mistake a coach can help athletes overcome after an early race 1:05:00 - talking with the competition or teammates to accelerate learning 1:09:20 - accountability and accepting constructive criticism *1:12:20 - upcoming topic of Mindset and Decision Making
Our guest is Emily Shields-Werner, a Registered Dietician and Sports Nutritionist, and previous guest from episode #44 where she discussed her story as an athlete. In this episode we discuss all things nutrition, its important to endurance sports performance, and how to have a balanced and healthy relationship with food. Emily is also a 3x collegiate national champion and professional cyclocross racer.
Questions and topics discussed: 0:00 - Zach's relationship to food 3:30 - intro and background to Emily Shields-Werner 6:00 - steps taken with a new nutritional client 9:20 - how to combat the pandemic 11:30 - apps, tools, and services to help manage your diet 16:40 - why getting blood work done is good to do 20:00 - what are the best sources of iron 22:00 - third party verification of supplements, USP or NSF 24:30 - how to determine and achieve your ideal weight 34:15 - what vegetarians and vegans should consider 38:00 - peanut butter, almond butter, hydrogenated oil 41:00 - should athletes take supplements & what to take 46:50 - women specific considerations 51:00 - masters athlete considerations for 40/50/60 year olds 55:00 - what are common foods to stop consuming 1:02:00 - what is best for recovery after hard training/racing 1:04:40 - why fat is necessary and good for you 1:07:00 - how to incorporate sweets into your diet 1:10:00 - what habits actually work for Emily and Kerry 1:14:00 - how to increase awareness and knowledge to manage your diet
Website: https://emilywernersportsnutrition.com Instagram: https://www.instagram.com/emily.shields.werner Email: emilywernerRDN @gmail com
Favorite app: https://www.recoveryrecord.com/ Concussion care: http://braincare.center/shop/
Recommended supplement companies: https://www.pureencapsulations.com https://www.integrativepro.com https://www.thorne.com
Our guest is Coach Zach Nehr, a professional cyclist, coach, and writer. Zach is on the Project Echelon Pro Cycling Team, writes for Velonews, was the DS of Team USA Esports World Championships, and has become a cycling coach since graduating from Marian University where he earned a national championship jersey.
0:00 - opening remarks 3:45 - Zach's first bike race and "thrill of the speed" 7:25 - winning collegiate nationals and what collegiate cycling meant to Zach 13:00 - mental approach to overcoming surgery and winning nationals 17:30 - progression from collegiate to writer to pro cycling to coach 23:00 - eye opening experience at Pro Nationals, benchmars 26:20 - finding time for coaching 29:30 - how Zach entered Virtual Racing 34:30 - racing indoor virtual leagues and differences between them 39:40 - directing Team USA at Virtual Worlds 48:40 - future of virtual and Zwift vs RGT 54:00 - difference of racing real world vs the game of virtual 58:20 - periodization and progression for virtual racers 1:03:00 - writing power analysis breakdowns for Velonews *1:11:00 - applying the science towards the art of coaching
Website: http://zachnehr.com/ Instagram Athlete: https://www.instagram.com/zachnehr/ Instagram Coach: https://www.instagram.com/znehrcoaching/ LinkedIn: https://www.linkedin.com/in/zach-nehr-9aa56b130/ Facebook Athlete: https://www.facebook.com/zach.nehr/ Facebook Coach: https://www.facebook.com/znehrcoaching Twitter: https://twitter.com/zachnehr Strava: https://www.strava.com/athletes/2722597 YouTube: https://www.youtube.com/channel/UC2veHmuIw-JiXR79zwI-P6w
Our guest is Coach Todd Nordmeyer of Endeavor Performance in Nashville, Tennessee. Todd has been a Level 1 USA Cycling certified coach for nearly 20 years, and a certified Retul bike fitter for over 10 years. In this episode we discuss the following:
2:45 - Intro to Todd Nordmeyer 5:40 - what is Endeavor Performance 9:30 - Todd's first bike race in Louisville 16:45 - why Todd chose the Retul fit system 21:40 - what other fit systems exist 26:00 - three key benefits from a professional bike fit 30:35 - most common correction: why your saddle is priority #1 36:20 - the process of a Retul bike fit 46:00 - most common adjustments made 48:45 - the Retul sizing cycle tool to help you buy a new bike 55:20 - crank arm length considerations 58:00 - considerations for sprinters and climbers 1:04:20 - foot and cleat position 1:08:50 - things to tinker with, saddle and shoes *1:19:20 - the future of fitting & new technologies on the horizon: Leomo, Stac, 3-D printing & Virtual
Endeavor Performance: http://endeavorperformance.com/ Instagram: https://www.instagram.com/EndeavorPerformance/ Facebook: https://www.facebook.com/EndeavorPerformance Retul: https://www.retul.com/
In this episode Coach Tim Hall and Coach Zach Gregg discuss two different topics: 1) what to do when you are sick, and 2) our first bike races and what racing has taught us. This topic of illness is one we cover with our athletes on a regular basis, and there are some general principles to follow to help you recover in order to resume training. We share the right decisions to make when you are feeling sick or suffering from various symptoms negatively affecting your health. The show ends with both coaches sharing stories about their first bicycle race, what they have learned since, and how that experience excited them to keep going.
This episode's timeline of topics: 3:00 - feedback from listeners and constructive criticism 6:00 - what should you do if you are sick? 7:00 - is it above or below your neck? 10:20 - how to describe it and communicate it to your coach 15:00 - the big three symptoms and keys to help improve recovery 22:00 - when to resume training, when to see a doctor 28:45 - summation of advice 33:00 - Zach's story on starting to ride on the MTB 36:00 - Zach's first road race in Virginia 44:20 - lasting friendships from your first race 48:30 - why Zach enjoys bike racing 53:00 - Tim's first bike race in Tennessee 58:00 - coping with failure in sports and cycling 1:02:30 - you don't have to win to win
Photo: Zach Gregg competing in his first road race.
YouTube channel: https://www.youtube.com/channel/UCEOrD_hgKB5lY3VaZKdzd4Q Instagram: https://www.instagram.com/under_the_sun_podcast/ Facebook: https://www.facebook.com/UndertheSunwithCoachTimHall
In this episode of The Art & Science of Coaching, we interview Heath Dotson of HD Coaching out of Asheville, NC. Heath is a full-time coach with expertise in aerodynamics and wind tunnel testing, plus has over 30 years experience as a bicycle racer. In this episode we discuss the following:
2:00 - intro to Heath's background starting in the late '80s 6:45 - start in racing triathlon ending in Kona 10:00 - pivoting back to cycling 19:00 - how aerodynamics became his focus 23:00 - why is aerodynamics important? 30:00 - early experiences with aerodynamics on the track 35:00 - wind tunnel time 38:00 - takeaways from Aero Camp 45:00 - the fastest gear and body composition differences 48:00 - CdA and equipment combination suggestions 53:30 - "Chung Method" and other field tests outside of a wind tunnel 1:00:00 - Yaw angle aerodynamics 1:04:00 - what is more important - weight or aero, and benefit of narrow bars 1:11:00 - tips and modifications for a team time trial 1:17:25 - skinsuits and advice on aero practice 1:24:00 - aerodynamics is not just for time trials 1:33:00 - time trial events to grow the discipline and 2020 races 1:36:00 - how to use the next few months to improve your aero setup *1:43:30 - how to contact and follow Heath
website - www.aerocamp.cc coaching - www.hdcoaching.net/ Instagram - @HDcoaching
Coach Zach Gregg and Coach Tim Hall discuss training focus for athletes going from the Base phase to Build phase. In this episode, the coaches discuss the following topics:
2:00 - training in Tuscon 6:00 - climbing Mt. Lemmon 10:00 - thinkings about the Build phase 14:00 - discipline in training 18:00 - Build phase workouts to do, tempo work 24:30 - the "New Cool" 28:00 - metrics to consider and improve on 43:00 - other workouts during Build, force work 46:00 - varying terrain of workouts 50:30 - on durability in cycling 55:00 - neuromuscular work 1:00:30 - arc of athlete development 1:08:00 - application to MTB and Road 1:11:00 - future episode discussion points
YouTube version: https://youtu.be/dULBr9OE_JU Instagram: https://www.instagram.com/underthesun_coachtimhall/
Eric Hill is the Co-Founder and Director of the Project Echelon Cycling Team. The team's mission is to educate, equip, and empower veterans through physical activity within their communities. Eric's team has made the most of 2020 despite the pandemic setbacks, and are doing great work across the country through their mission. In this episode we discussed the following:
0:00 - The mission of Project Echelon and how it was founded 8:00 - How they served over 200 veterans in 2020 17:00 - Their future vision to serve veterans 21:00 - Pandemic impact to pivoting to virtual races on Zwift in 2020 30:00 - Creating the Echelon Racing League on the RGT platform 35:00 - Future outlook of virtual racing in 2021 and beyond 43;00 - Merging real life race calendar with virtual races 50:30 - 2021 team roster and ambitions for the season
www.projectechelonracing.com Instagram: @ProjectEchelonRacing Facebook: @ProjectEchelonRacing
www.echelonracingleague.com Instagram: @EchelonRacingLeague Facebook: @EchelonRacingLeague
The Art & Science of Coaching series welcomes Matt Zimmer of the Project Echelon Pro Cycling Team back to the show. Zimmer has been coaching athletes for a few years during his pro road cycling career, and shares his insight with stories to support the ideas we explore.
In this episode, the coaches discuss the following topics: * 2:00 - What is the #1 thing someone can do without spending money to improve their training or recovery? * 32:00 - What to eat on the bike, how much, and why? * 1:17:00 - What advice and tips do you have to become a cycling coach?
Ben Day is back on Under the Sun to share his thoughts and stories of 2020 and what's ahead in 2021. Ben is a performance coach with the Mitchelton-Scott Pro Cycling Team, and a good friend of the podcast. In our 50th show we cover a lot of ground on the following topics:
Long form expression & consumption Lockdown life in Girona, Spain Humility in coaching Definition of success Recap of 2020 and early 2021 plans Aerodynamics of Time Trial Testing Coach role at team training camps Measurements & metrics - Open mindedness *Creating space to suffer or be idle
Instagram: https://www.instagram.com/underthesuncth/ YouTube: https://www.youtube.com/channel/UCEOrD_hgKB5lY3VaZKdzd4Q
In this intro show, Coach Zach Gregg joins Coach Tim Hall of the Lees-McRae Cycling Team share their intentions behind The Art & Science of Coaching. This collaboration will be an ongoing discussion at Under the Sun about how they blend the art and science of endurance sports coaching to help their athletes develop and perform at the highest level.
In this first episode, the coaches discuss the following topics: Proper century ride preparation Value of strength training, and when plus why Whoop - sleep and recovery metrics Balance & self-care - personal wellness Why endurance and Zone 2 training is important
You can watch this episode on YouTube here: https://youtu.be/aUN-t7tO_DA
The new year is just around the corner, and now is the time to plan for a successful 2021. In this episode, I liken our personal pursuits to that of farming. I offer some highlights of the process I hope you will find useful moving forward. The more specific we are in our vision, the better seeds we plant, and if we farm effectively we will enjoy a bountiful harvest. Listen up and enjoy!
Back in the studio on Beech Mountain after five months of focus on my passion, but now eager to get back in the game. A short episode to share what I have been working on during these unique times, and my thoughts and approach towards 2021. There is a price to pay for success in 2021, have you been paying it? Listeners can expect regular episodes moving forward in 2020 and beyond, so please listen and enjoy!
Kyle Frazier is a friend who has been on a lifelong pursuit of discipline and serving others through the military, national guard, and law enforcement. Kyle has an interesting background with a specific skill set as a defensive tactics instructor, and enjoys passing that knowledge on to others. He shares good stories, good advice, and ideas on how improvements can be made in law enforcement. . Follow Kyle Frazier Facebook - https://www.facebook.com/kyle.frazier.31 Instagram - https://www.instagram.com/kyle__frazier/
This conversation is from the heart between two college coaches, one black the other white, about the difficulties of the day. Keith provides his thoughts, ideas, and perspective as a black man, former athlete, and now coach. We discuss how we can build better relationships, and ultimately better honesty and trust. Keith is a former college standout at ETSU, and played 5 years in the NBA, as well as overseas in Europe. We hope you appreciate this message. Love. . Photo Credit: Travis Stanley . Keith on Twitter: https://twitter.com/misterjennings2 Keith's Team: https://www.instagram.com/lmcbobcatswbb/
A deep discussion with Emily on diet, nutrition, and her progression as an elite level athlete in the sport of cyclocross. Emily has won multiple collegiate national championships, and has traveled the world competing at the pro level in CX. Lots of great insight and advice! . Photo Credit: Darren Wilz. . Follow Emily Instagram: https://www.instagram.com/emily.shields.werner/ Twitter: https://twitter.com/Emily_Werner5 Facebook: https://www.facebook.com/emmyssweets/ Email: emily.c.shields5@gmail.com
Thoughts about the new Lance Armstrong documentary, along with my baseball experience during the steroid era, and how the power of influence can put us on a virtuous path to live the good life. . Photo Credit: by Albert Dickson/Sporting News via Getty Images. . Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
What does it take to flourish and live the good life? What happens when you do? Be above the fray, and you will be on your way. . Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
Are you willing to pay the price? To have rewards and live the good life comes at a cost. Nobody has an advantage over you in paying that cost to reap those rewards. There is a price to pay in order to achieve your goals. The only way you will reach your potential is if you pay this price. The most successful people are willing to pay it. Are you? If so, get after it. Have self-control. Live the good life.
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
What is your relationship with scarcity? Times are hard, difficult, and filled with uncertainty. The reality is, this is an opportunity for you, for me, for all of us. I share insight into the story of Job, and offer perspective of my own experiences from the early 2000s. Scarcity can teach us a lot about ourselves through the adversities of life. Enjoy this short message, reflect on your own situation, and move forward with a proactive mindset as you live the good life!
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
Today's episode is about Living the Good Life, and what I have been focused on recently. What is the Good Life? I explain what it means and the four virtues it entails. My personal focus the past few weeks has been improving self-control and my internal impulses. We have control over our internals, but not our externals which surround us. This show lays the foundation for more brief episodes in the future about what living the good life is all about. It is a difficult pursuit, but one worth doing to ensure good mental, emotional, and spiritual well-being. I hope you enjoy!
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
Allison Arensman's enthusiasm and energy for life comes through loud and clear in this episode. Allison shares how she transitioned from swimming to cycling, and where it has taken her in the past decade. We discuss her first bike race, her collegiate career, and her ambition to make the USA Cyclocross Worlds Team in Fayetteville in 2022. Allison also shares her struggle of experiencing chronic fatigue and the ensuring mental struggles. It was a dark time in her life, but she explains how she overcame it and what she learned about herself. We cover a LOT of ground together, so sit back and enjoy!
Headshot credit: Erika Peterman @rikapeterman
Follow Allison Arensman Instagram: https://www.instagram.com/allisonrea_/ Facebook: https://www.facebook.com/Allison-Arensman-371709256294561 Twitter: https://twitter.com/AlliCat_94
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
This is a special episode with Christian Foster, a Nashville racing OG from the early 2000s. Christian shares his first bike race at Lock 4 and his rapid development into road cycling, which included the "burger wars," the influence of Todd Nordmeyer, and that fateful day at the start of the Tour de Georgia in 2005. He lined up with Lance and countless other big names of the sport on Stage 1, but went through an ordeal that day that changed the trajectory of his life. Christian brings it back full circle with his last bike race, back where it all started, on the dirt at Lock 4. Sit back and enjoy this one because this Nashville legend has a lot of great stories!
Jittery Joe's 2005 Launch: https://www.cyclingnews.com/features/bean-team-offers-a-fresh-grind-for-2005/ Tour de Georgia Stage 1 News: http://autobus.cyclingnews.com/road/2005/apr05/georgia05/?id=results/georgia051
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
Our third installment of the My First Bike Race series is with Alec Hoover, of Savannah, GA. Alec started riding in 2012 and wasted no time getting into racing at the Tour of the Catskills in New York a few months later. He shares the story of starting the race on a 50 mph descent with a pack of 44 Cat 5 racers, and then a year later he went back and won the overall by less than 10 seconds! Alec is now the head cycling coach at SCAD-Savannah, this after dropping out of college before finding the sport. Sit back and enjoy this episode!
Follow Alec Hoover - https://www.instagram.com/alec_hoov3r/ Follow SCAD-Savannah - https://www.instagram.com/scadcycling_sav/
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
The second show in our series titled My First Bike Race comes from our friend Steve Carpenter of Chattanooga, TN. Steve raced his first race in 1989 near his hometown of Chicago, IL. After that first race at the criterium at the Great Lakes Naval Base he was bit with the racing bug, and then took it as far as possible as a competitor to the Cat 1 level, as an elite coach, and director of elite/professional teams such as Hincapie Development and Lupus Racing. He has done this while working full-time as a certified athletic trainer at the high school level and helping raise a family of five sons. Steve has a great perspective on the sport, and his first race over 30 years ago is what started it all. Enjoy and share the show!
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
We are kicking off a new series called My First Bike Race, and our first stories are from Matt Zimmer and Kerry Werner. Matt's first bike race goes back to the Iowa State Championship many years ago, and Kerry recalls his first mountain bike race up in Pennsylvania. Plus, Kerry shares his new passion of beekeeping and what he has learned about bees. Both have gone on to become professional racers, but it was that first race that lit the fire! I share my own story from the year 2000 at the Highland Rim Classic Road Race, and how getting DFL has turned into a life up to my eyeballs in cycling. I wouldn't trade that day for anything under the sun. We are going to explore this series and record more stories of many others, so sit back and enjoy the show!
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
My hope is this episode provides a some normalcy among great uncertainty. Despite recent events I have still had many wonderful moments with friends, travel, and nature. Our lives are being greatly affected by the virus, but the coping mechanisms we choose will make a tremendous impact on our well being. I share what my own life has been like the past three weeks, my recent travels, and what I have been doing to maintain good mental, physical, and emotional health. I choose to believe a positive pivot is coming soon, so I am doing my best to rise above the moment. We all have a choice, but those choices are limited - but know this, our choice has always been limited to achieve success. We can overcome this my friends. I hope you enjoy the show!
Follow Coach Tim Hall Instagram: https://www.instagram.com/coachtimhall/ Instagram: https://www.instagram.com/underthesuncth/ Twitter: https://twitter.com/CoachTimHall Facebook: https://www.facebook.com/CoachTimHall Email: cthperformance@gmail.com
It is only March but 'cross is definitely coming, and stronger than ever under the guidance of Jesse Anthony, the Cyclocross Manager at USA Cycling. In this episode, Jesse shares the process of getting the job at USAC and what the past 15 months has been like for him and everyone involved. He shares the objectives he has set out to accomplish, and how the Mudfund program is impacting the success of the national development system. I greatly enjoyed our discussion, and believe you will too as Jesse clearly has a heart for leading the next generation of cyclocross racers. I hope you enjoy the show and share it with all your friends!
Follow Jesse Anthony and USAC CX Instagram - https://www.instagram.com/jessedanthony/ Twitter - https://twitter.com/jessedanthony Team USA CX - https://www.usacycling.org/team-usa/cyclocross Mudfund - https://www.usacycling.org/foundation/mudfund
Jonny Brown is best known as the Men Professional Road Race National Champion, but most are unaware he was a 2x junior national road race champion before his big day in Knoxville in 2018. In this episode Jonny shares what it has been like to have to step out of the shadow of others after being in the service of teammates for so many years. He is a fantastic bike racer in his own right, but he's also the consummate teammate in support of others. We get into his team situation for 2020, and he shares a little bit of "breaking" news with even bigger news to be shared in the near future. We end the show with him sharing what it's like to soon become a dad as he continues to pursue his dream of racing professionally in Europe. I think you're going to love this episode and the stories Jonny shares, so listen up and enjoy!
Follow Jonny Brown Instagram - https://www.instagram.com/jstarr_97/ Twitter - https://twitter.com/jstar_97
Robin is a long-time friend and fellow native-Nashvillian, and someone I have grown up alongside within cycling and coaching. She is now the owner and head coach at RoFA Endurance, which is based out of Nevada City, CA. Robin won the 2011 Professional Women Road Race, and has raced all the biggest pro women road events across the world, She shares her story of developing into a professional racer while building her coaching business, what her European cycling camps entail, and what mentorship means to her. This is a good episode, so I hope you enjoy the show!
RoFA Endurance: https://rofaendurance.com/ Instagram: https://www.instagram.com/rofaendurance/ Facebook: https://www.facebook.com/rofaendurance/
A short weekend recap and review of what's been happening lately in 2020 here on Under the Sun, and the plans I have for upcoming future shows to expand our perspective. We are getting into the thick of 2020, are you making progress on your goals? If not, take one step, one day at a time. Make it happen. Let's get after it. Listen and enjoy the show!
This is the third and final episode about building a culture of success with Coach Woody Hunt of the Cumberland University Baseball Team, who just won his 1600th game of his illustrious career. Hunt has coached 2350 total games, has won 3 national championships out of 12 trips to the NAIA World Series, and won 22 conference championships throughout his 40+ years in baseball. Coach Hunt shares his perspective on what it takes to build a culture of success, be able to sustain it, and the process of letting go at this point in his career. There are some great nuggets of wisdom and good stories to hear in this episode, so enjoy the show!
Photo credit - Steve Wampler
Follow Coach Hunt - https://twitter.com/WoodyHunt6 Follow Cumberland baseball - https://twitter.com/cu3xnatlchamps Learn about CU baseball - http://www.gocumberlandathletics.com/baseball/
In this episode we dive deep into the DK200 gravel race! There are three guests on the show: David Kahn of Lees-McRae Cycling, Curt Shelman of Chamois Butt'r, and Judah Sencenbaugh of SCAD-Atlanta Cycling. David and I are raising money to secure charity spots into the DK200 this year, and we explain what we are doing to help get more kids on bikes through the Kansas NICA League. Curt shares his story as a 9x finisher of the event and offers some great tips, and Judah gives her perspective of having finished 3rd in the pro women in 2017. There are a lot of great stories throughout, but David and I need your financial support to get on the DK200 start line! Please message me for more details at hallt@lmc.edu. Listen up and enjoy the show!
Follow Guests: Kansas NICA - http://www.kansasmtb.org/ Dirty Kanza - https://dirtykanza.com/ Chamois Butt'r - https://www.chamoisbuttr.com/ Judah Sencenbaugh - https://www.instagram.com/judah_buddah/ David Kahn - https://www.instagram.com/david_kahn13/
Email - hallt@lmc.edu Photo Credit - Linda Guerrette Photography
A wonderful discussion with Dean Peterson, the Head Coach of the Marian University Cycling Team. Since 1992 , the MU Knights have won 46 team omnium national championships and produced countless individual champions. However, we don't talk about those victories, and instead we dive into who Dean really is as a person. The talk focuses on a big challenge he's tackling, his identity as a person, and the process of letting go of something he holds dear. I am thrilled to share this episode with you because the world should know about and learn from the spirit of this amazing individual. So listen up, enjoy, and please share the show with a friend!
Follow Marian University Cycling: Marian website - http://www.muknights.com/sport/0/21 Instagram - https://www.instagram.com/mariancycling/ Twitter - https://twitter.com/MarianCycling Facebook - https://www.facebook.com/MarianCycling/
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall and @underthesuncth
"Believe in the bike!" In today's episode I talk with Reuben Kline, the founder and promoter of the Gran Fondo National Series. The GFNS kicks off in March down in Florida, and Reuben takes us through the history of the event and 2020 calendar. We go in depth about his new relationship with USA Cycling, and the details of the first USAC sanctioned Gran Fondo National Championship in Asheville this July. I believe you will find the discussion interesting, especially his take on why he has partnered with USAC for the championship. He has a passion for bicycling and pours his heart into what he does! If you have never ridden one of the GFNS events, you have try one (I have 5x!). Enjoy the show!
Gran Fondo National Series: GFNS website - https://www.granfondonationalseries.com/ Instagram - https://www.instagram.com/granfondogfns/ Twitter - https://twitter.com/granfondoGFNS Facebook - https://www.facebook.com/gfncs/
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall and @underthesuncth
In today's episode I talk with Dave Hagen, the Director and Head Coach of the Fort Lewis College Cycling Team. FLC Cycling has been a premier collegiate cycling program since 1994, and has won 24 team omnium national championships in total. Dave shares insight into their culture of success, how the town of Durango, Colorado, has been the centerpiece of not just their success, but also more broadly helped mountain biking become what it is today. Dave also shares stories about his coaching staff and key athletes over the years whom have played a role in their success. I believe you'll enjoy Dave and what he shares about FLC, so listen up!
Follow Fort Lewis Cycling: FLC website - https://www.fortlewis.edu/life-at-flc/clubs-organizations/cycling-team/cycling-home Instagram - https://www.instagram.com/flccycling/ Twitter - https://twitter.com/FLCCYCLING Facebook - https://www.facebook.com/FLCCyclingTeam
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall and @underthesuncth
Today's episode is all about the Love Valley Roubaix gravel event taking place on March 20-22 in Love Valley, North Carolina. The promoter Wes Davidson shares the history and details of this three-day omnium, and we get the perspective from the 2019 winners - Kerry Werner and Allison Arensman. Wes has kicked things up a notch for 2020, but there's something for everyone to enjoy. Kerry and Allison share what it was like to "race" it, and what you can expect to experience from the courses as well as the little horse town known as Love Valley. It sounds like a great experience for all types of riders, so listen up and enjoy!
Follow Love Valley Roubaix: Instagram - https://www.instagram.com/lovevalleyroubaix/ Facebook - https://www.facebook.com/LoveValleyRoubaix/ Website - http://www.lovevalleyroubaix.com/
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall Instagram - @underthesunCTH Facebook - https://www.facebook.com/UndertheSunwithCoachTimHall
In today's episode I talk with my friend Benjamin Day, a former professional cyclist who is in his second season coaching at the World Tour level for Mitchelton-Scott Pro Cycling Team. We discuss his current whereabouts and love of sailing, success at the Tour Down Under, his role as a World Tour coach, the Spring Classics, plus many other good stories throughout. I believe you'll enjoy Ben and his insights on cycling at the highest level, so listen up!
Follow Benjamin Day: Instagram - https://www.instagram.com/benjaminday78/ Mitchelton-Scott - https://www.greenedgecycling.com/ Day by Day Coaching - https://daybydaycoaching.com/ Stella / Sailboat - https://www.instagram.com/svstella112/
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
In today's episode I talk with Kaysee Armstrong, professional mountain biker with Liv Racing. Kaysee shares her inspiring story of becoming a collegiate champion at King University, earning three degrees, and now competing worldwide with Liv Racing. We discuss her recent race at the Trans Andes Challenge in Chile, her mindset towards 2020, how she's prioritized obligations, and how the Liv brand is making a difference in the lives of women. I greatly enjoyed this conversation, so please listen up!
Follow Kaysee Armstrong: Facebook - https://www.facebook.com/Kaysorip/ Instagram - https://www.instagram.com/kaysodip/ Twitter - https://twitter.com/KayseeArmstrong Liv Racing - https://www.liv-cycling.com/global/teams-and-riders/liv-racing/133/kaysee-armstrong/1077
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
In today's episode I talk with Kerry Werner, professional cyclocross racer with the Kona Maxxis Shimano Team. Kerry discusses his recent CX races in Belgium, training in Spain, and preparing for CX worlds in Switzerland. He also shares what it's like racing the Europeans and Mathieu van der Poel, and his plans once CX season is over. We wrap up the show with advice from Kerry on how he built his team and brand, which is useful info the younger generation can benefit from. Listen up and enjoy!
Follow Kerry Werner: YouTube - https://www.youtube.com/channel/UCCJapudlF3KDpTlrzyr75Ow Instagram - https://www.instagram.com/kerryw24/ Twitter - https://twitter.com/kerryw24
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
In today's episode I talk with Matt Zimmer, professional road cyclist with the Project Echelon Pro Cycling Team. Matt shares his story about climbing the ranks from collegiate to pro cycling to winning his first UCI race at the Joe Martin Stage Race in 2019. We also dive into his goals for 2020 and big events he is keying on, on and off-the-bike. Listen up and enjoy!
Follow Matt Zimmer: Strava - https://www.strava.com/athletes/2807336?oq=matt%20zimmer YouTube - https://www.youtube.com/channel/UC9qdYl4OxAloPmP7Aw5fN0Q?view_as=subscriber Instagram - https://www.instagram.com/matt.zimmer/
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
You can also find Under the Sun with Coach Tim Hall on Apple Podcasts, Spotify, and Stitcher.
Kicking it up a notch in 2020 y'all! Let's kick off the new year with a great story from Matt Zimmer, professional cyclist with Project Echelon, followed by some exciting announcements about the podcast. I have enjoyed making it this far in podcasting, but it was time to step up my game. New year, new equipment, new show title, new focus, and new ideas to help propel the podcast forward. I have a lot to learn, but I ask you to take the journey with me, so listen up!
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
You can also find Under the Sun with Coach Tim Hall on Apple Podcasts, Spotify, and Stitcher.
Reflecting on the past decade and came up with my 5 biggest growth and learning experiences of the 2010s. Thought I would share those with you along with the underlying common denominator facilitating my personal growth. Let's kick off 2020 right and have a great decade!
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
Photo credit: https://images.app.goo.gl/YcTXwc3Tea37dmUe6
I read something today I felt compelled to share from a book by Tom Morris called The Art of Achievement, about the 7 Cs of success. A short paragraph within the first C hit home with me. Tom's words and ideas tie into a vision identification process I am going through ahead of 2020. Hopefully today's episode can benefit you, and provoke you to reflect about your own actions. Listen up!
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
Photo credit: http://elteschool.com/vague-language
We all have things that provide traction in our life. Traction helps us focus and deliver on our essentials, and provides the momentum we all need to accomplish big things. In this episode I discuss the difference between traction and dis-traction, and share my top 5 things that provide traction in my life. Listen up!
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
Photo credit: https://www.budgetdirect.com.au/
The 2020s will prove to be an important decade for all of us. If we are to grow as a person and achieve big goals, then we must acknowledge the distractions which are killing our productivity. Distractions come in many different forms, and they keep us on a road to nowhere. Max your essentials by letting go of non-essentials.
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
Thanksgiving 2019 is a great moment to slow down, count your blessings, and be grateful for everything in your life - the good and the bad. All our experiences have served to shape who we are today. Listen for a few reminders about this day, and frankly, every day moving forward.
I promise to share more soon!
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
This episode was recorded long ago, and I have been reluctant to share because I admit past mistakes I am ashamed about. However, the only way to tell the stories that matter is to bring sunshine to some things I've stupidly done. This discussion is about two pivotal moments in my life that led to a couple of significant breakthroughs to the next level. I breakdown the key elements involved in both situations, how you can be aware of what's happening, and what steps to take to achieve your desired breakthrough. Sit back and enjoy these stories that took place in 1989 and 2002, because I attribute a significant portion of my success to these two moments in my life. Enjoy!
Email - cthperformance@gmail.com Website - www.cthperformance.com Twitter & Instagram - @coachtimhall
A few days late sharing this story, but this episode is about a recent epic ride to the top of Mount Mitchell from Banner Elk. I share the experience of 8 total hours on the bike to the highest elevation in our area, Mount Mitchell, an iconic climb here in the High Country. At times our crazy ideas and stubbornness can backfire, but occasionally it all falls into place for a good memorable day. I believe epic adventures teach us a lot about ourselves and help establish new boundaries. So, get out there and get after it!
Email - cthperformance@gmail.com
Mount Mitchell - https://www.ncparks.gov/mount-mitchell-state-park Instagram -https://www.instagram.com/coachtimhall/ Twitter - https://twitter.com/CoachTimHall Facebook - https://www.facebook.com/CoachTimHall Website -https://www.cthperformance.com/
American cycling fans had a lot to cheer about this past weekend. Americans Kate Courtney, Sepp Kuss, and Ashton Lambie were fighting for gold and victories in the MTB World Cup, to the Vuelta, and Pan American Track Championships, just to name a few. USA Cycling has a lot of good momentum going into the 2020 Olympics, and fans should be as excited as we have ever been!
Email - cthperformance@gmail.com
As I begin my 15th season as a college coach, I have been evaluating and assessing what it will take to achieve a successful season. My mind turned back to a former job I had before becoming a coach. I learned a lot of lessons about leadership and performance by being "in the weeds," and how important preparation and evaluation were to achieving success when it mattered most. Every leader, coach or team loves to battle and enjoy success, and the greatest progress is made during preparation and evaluation. I hope you enjoy these ideas, and they help you achieve your desired success. Thank you for listening!
Email me - ctherpformance@gmail.com Instagram and Twitter - @CoachTimHall www.cthperformance.com
Life is all about redemption, and in this episode I dive into why this is an important part of life. Do not allow your life to be defined by mistakes and failure, and instead, commit to overcoming your most difficult moments. I share my personal story about a life altering experience from August of 2018, and how I overcame and redeemed myself in August of 2019. The work has been long and difficult, but well worth the effort. Enjoy!
Email me - - cthperformance@gmail.com
Boone Gran Fond results in 2019 - - https://my3.raceresult.com/131595/RRPublish/pdf.php?name=Result%20Lists%7CGran%20Route%20Results%20-%20Overall&contest=1⟨=en
Luke 15 - - https://www.bible.com/bible/116/LUK.15.NLT
Instagram - - https://www.instagram.com/coachtimhall/ Twitter - -https://twitter.com/CoachTimHall
A wonderful discussion with Coach Woody Hunt of the Cumberland University Baseball Team, a legend within the profession of college baseball coaching. Hunt has won three NAIA national championships, won over 1500 games, and has helped developed countless professional athletes. We discuss how he got into coaching, his program's success, and the adversity we must overcome to be successful coaches and athletes. I hope you enjoy this as much as I did!
Follow Coach Hunt on Twitter - https://twitter.com/WoodyHunt6
Follow Cumberland baseball on Twitter - https://twitter.com/cu3xnatlchamps
Learn more about CU baseball - http://www.gocumberlandathletics.com/baseball/
In this episode I have my first guest, Andrew Willis, owner and promoter of the Driveway Series, a Thursday night criterium race series in Austin, Texas. Andrew shares his story of taking over the Driveway and building the nationally recognized event into the best 33 week crit series in America. His story is about having great ideas, working hard, attention to detail, and over delivering a fun experience. Visit http://drivewayseries.com to learn more. I hope you enjoy the episode!
In this episode, I share my travels and recent activity, leading me to dive into the idea of getting radical to achieve success. I ask you 3 questions and offer 1 recommendation, all with the intent to help you get radical to achieve breakthrough success!
In this episode I share my thoughts on the 5 best tips for good coaching. As a coach and leader, it's important to consistently deliver on the fundamentals, and this podcast covers what I believe to be the most important elements for good coaching.
In this episode I discuss How to Make It - the 5 things an athlete should do to get to the next level. Plus 3 questions to ask after your performance to help improve your ability. Dive in!
Today I open my podcast by discussing two crucial aspects for growth to occur - creativity and vulnerability. I offer some thoughts on both while providing some tips on how to be better at both.
I am diving into the world of podcasting. Listen to find out why, and what you can expect to hear in the future. Here we go! #GSD #IBD