Coaches on Couches: Recent Episodes
BPC Performance Coaching
Each week Coach D and Coach B-Fun share their 20+ years of endurance coaching, training and racing experience through less than serious conversations and interviews with other time crunched athletes, coaches, and experts within the endurance community. If you are a cyclist, triathlete, runner, or do-it-all athlete, this is made for you! We can't guarantee political correctness, but we can guarantee you will pull some great nuggets of information to help improve your own performance.
We'll be talking: Cycling, Running, Triathlon, Duathlon, Cross Country, Aquabike, SwimRun, Mountain Biking, Cyclocross, Gravel Grinders, and any other sports we have the pleasure of working with.
They are sexy. And it just rolls off the tongue. As coaches of runners, cyclists, and triathletes, we love chasing marginal gains to increase the performance of our athletes. But chasing marginal gains before developing foundational habits and routines is like tuning a race car before you know how to drive it. Long term, those habits will get you a lot farther than any 1% gain you can gey by smashing keytones every 8 minutes. So in this episode, the coaches break down the foundational items that make up 90-99% of your improvements, and explain who is best suited to start chasing marginal gains.
If we missed something, let us know in the comments!
Takeaways
- Your body likes having a set sleep cycle.
- Nutrition is key; you can't out-exercise a bad diet.
- Daily movement beyond training hours is important.
- Consistency in training trumps all other factors.
- Stress management is vital for performance.
- Focus on foundational habits before marginal gains.
- Hydration is as important as nutrition.
- Sleep routines can significantly improve sleep quality.
- Small changes in nutrition can lead to big performance gains. Managing stress is crucial for optimal performance.
- Strength and flexibility are essential for longevity in sports.
- Injury prevention is linked to strength training and mobility.
- Building habits is more effective than seeking quick hacks.
- A clean and well-maintained bike enhances performance.
- Positioning on the bike can significantly impact efficiency.
- Focus on the fundamentals rather than marginal gains.
- Consistency in training leads to better results than sporadic efforts.
The heat is on! And your body is wondering what the heck is going on. As athletes and coaches living in some of the worst heat and humidity in the country, we know a thing or two about dealing with the heat. In this episode Coach D and Coach Bfun break down why heat acclimation is so important for everyone, and the most actionable things you can do right now to make sure you are ready to perform better in the heat and humidity.
So if you're already sweatin', join us for another episode of Coaches on Couches.
Show Notes:
Key Takeaways
- Heat acclimation is crucial for performance in hot conditions.
- Core temperature regulation is vital during exercise.
- Humidity significantly affects the body's cooling mechanisms.
- Acclimation can be achieved indoors as well as outdoors.
- Physiological benefits of acclimation can be seen in 7-14 days.
- Increased sweat rate is a key adaptation to heat training.
- Training in heat can improve performance in cooler conditions.
- Perceived exertion decreases with acclimation.
- Passive heat exposure can enhance acclimation benefits.
- Hydration status is critical when training in heat. Training in heat requires specific strategies for acclimation.
- Monitoring heart rate is crucial during heat training.
- Athletes should not avoid training in hot conditions.
- Hydration is essential for performance in the heat.
- Preloading with electrolytes can enhance hydration.
- Clothing choice impacts heat performance significantly.
- Cooling techniques can improve race day outcomes.
- Ice socks and cooling sleeves are effective tools.
- Simulating heat conditions indoors is beneficial.
- Understanding individual sweat rates is key to hydration.
Chapters
00:00 Welcome Back and Podcast Updates 01:37 Understanding Heat Acclimation 07:08 The Importance of Core Temperature Regulation 12:25 Acclimation Process and Benefits 20:14 Physiological Adaptations to Heat Training 23:00 Training in the Heat: Strategies for Acclimation 30:10 Hydration: The Key to Performance in Hot Conditions 38:57 Cooling Techniques: Enhancing Performance on Race Day
Straight off a top 15 finish in the 2024 Unbound XL Gravel race, we chat with our boy David Ax about his preparation, training, equipment, and how the goal of 24 hours in the saddle panned out for him. If you have any interest in ultra cycling, or are considering taking on the 350 mile XL event, you won't want to miss this!
In this episode, Coach D and Coach BFun give you the honest truth about losing weight...ready!? It's hard and it's not fun. But there are ways we can change our habits and low hanging fruit that when cut, can make a massive difference in your daily consumption. So if you're looking to drop a few pounds, lean out, get to race weight, or just stop some bad habits, join us for another episode of Coaches on Couches!
The typical avatar of an endurance athlete lends itself to having high expectations, and that is a dangerous thing. Most of the time, we put these expectations on ourselves, and they are like a weighted vest on race day. Expectations equal stress and stress kills performance. So we’re on the couch today talking about how to rid yourself of this burden so that you can let your training and your fitness do the talking. No more complex race plans, no more worrying about the uncontrollables. Take what the day gives you and have fun again!
Proper pre-race prep for premium (triathlon) performance. Say it 5x fast.
It's time to nail your next goal race, but a lot hinges on what you do in the 24 hours before the gun goes off. Don't sabotage your next race with poor planning and sheer laziness when you put a ton of work into the build up. It's time to lay it all out so join us for another episode of Coaches on Couches!
If you've been around the block, you know it's happening. The larger possible reward, the larger the chance that people will cheat. It was happening before Collin Chartier was caught and chances are it won't be the last time there is a doping scandal in our awesome sport of triathlon. We are glad he was caught and we are happy the conversation was forced to the forefront, at least for a day or two. But for the time crunched athlete the big questions are likely: 1. Is this an isolated incident? 2. Are there age groupers doping? 3. Could I be using banned substances and not know it? In this round on the couch, we talk about the recent events, what can be done, and the truth about age group doping. So if you're a triathlete or just a fan of the sport, grab your NSF certified sports drink and settle down for another episode of Coaches on Couches. If you want to check any medication you might be taking, you can do so at globaldro.com
You decided to take on a beast of an event. The unknowns are greater than the certainties. The truth is, doing your first 100 mile ultra marathon is a lot more complex than just getting out there and jogging (and hiking) for hours on end. There are several other aspects to the event that can make or break your ability to cross the finish line. So if you're crazy enough to take on this monster or slowly losing you mind and considering it, join us for our top 10 tips for beginner ultra marathoners. All of these things we've learned from the successes and failures of our athletes over the last 14 years. And if we missed something, post it in the comments!
There are a million and one reasons why endurance athletes take a break from training and racing. Be it cycling, running, triathlon, or any other feat of endurance, it likely involved a decent amount of time, as well as a chunk of your emotional and financial resources. There is always serious injury that can sideline you as well. And now that you've been out of the game you're left wondering how the heck you'll ever: A. get the love back and B. get back to being as fit as you use to be, preferably fitter. If that's you, you're in luck because this episode is devoted to helping you get your groove back.
Shamelessly, the easy-ish button to getting fit again (you still have to do the work) is to hire a coach that is in your corner and ready to guide you back to being fit, keeping life balanced, and then crushing souls. So if that's of interest, you can book a chat with one of our coaches at bpccoaching.com
Mason Schofield didn't grow up with dreams of becoming a pro cyclist. He really didn't even play sports growing up. But when the pandemic hit and life was in flux, he found joy in getting out on a beater road bike. Soon he found himself working at bike shops and getting into his first Cat 4 races. 14 months later, he's lining up with the best in the US at the American Crit Cup races with his first pro contract. His main goal? Take cycling as far as he can and keep having fun. But we dive into this meteoric rise and we'll find out how his training has changed, how he continues to learn, and how working with Coach Jonny Brown has prepared him for the upcoming season. So if you like a good ole fashion story about dedication and hard work, join us for another episode of Coaches on Couches.
To wax or not to wax, that is the question. Of all the trends in cycling right now, chain waxing seems to be the one we get asked about the most. So, we called on our local chain waxing guru (and engineer) Cole McDaniel to school us all on the pros and cons of waxing your chain. Some of the benefits for your average cyclist and triathlete are pretty staggering, especially when you do the math for long distance events. But, and there are a couple of things to consider, and one major scenario where you might want to pass on fresh hot melt wax. So if you are a cycling enthusiast looking for marginal gains, before you ruin your family's crockpot, sit back, relax and join us for another episode of Coaches on Couches.
As cyclists, runners, and triathletes, one of the reasons we train is to stay healthy. But let's face it, this winter has sucked in terms of staying at full capacity. We've had athletes who have been sick 3 and 4 times in 3 months. It's the worst we've seen in 14 years of coaching. So today, we discuss illness and training. First, how to avoid it if you can. Secondly, we discuss the decision making process around whether to train or not, and what to do if you're still OK to train. Unfortunately a timely topic, but it will always be a part of any endurance athlete's journey. So whether you are smashing it full gas or laid up with the funk, the couch is calling.
In this episode, Coach D has a lot to get off his chest when it comes to bike fitting. As someone who has been fitting bikes professionally and studying human physiology and biomechanics for over a decade, he sees a lot of trends in the industry that just don't make sense! Even things "elite level" fitters ignore that have massive impact on the final product and ultimately the rider's comfort and performance. Everyone deserves a properly fit bicycle! A few frustrations include but are not limited to: - Not paying attention to pedaling mechanics while fitting - Static fitting in general - Using high rise stems to fix hand and saddle discomfort - Using shims and wedges instead of fixing the root problem - Marketing of tools over knowledge So if you are cyclist or triathlete who is having pain or discomfort, looking to optimize your performance, or you are an aspiring bike fitter, you won't want to miss this therapy sesh, uhhh, podcast. If you'd like to book a proper dynamic bike fitting with Coach D in the Memphis area, you can do so at www.bpccoaching.com
If you are a triathlete or swimmer, you know The Magic5. Their catchy marketing and claims of custom fit unleaky goggles caught us the moment they hit the interwebs. It's no secret, we love their goggles. Being entrepreneurs ourselves, it was a ton of fun to sit down with Magic5 co-founder Rasmus Barfred, and chat a little about the industry, their story, the trials and tribulations of starting a brand of goggles amongst the giants, and of course, we got into their time on Shark Tank!
We were also fortunate to learn a little more on how they actually make these goggles so comfy, which is not something they have shared in the past. And then there is a deal with Canyon looming! We tried to pry open that one but Rasmus was a lockbox. But we definitely made our predictions.
This was our first episode talking to an industry pro and not about training, so let us know how you like this type of interview in the comments!
And yes, we have a partnership with them that benefits our athletes, but we make zero dollars evangelizing their product. We only promote products we really believe in, so stay until the end and we'll share the love with a 20% off code so you too can experience the comfort, fit, and peripheral vision of these goggles.
When doing Ironmans isn't enough, what do you do? Ask Francisco. This guy has been a joy to coach and has managed to strike a great balance between training for crazy challenges and still managing to have fun. There is a lot more to Francisco than we unpacked in this episode. Born in the states, but grew up in Mexico swimming competitively as a kid. Did his first triathlon in 1985. Sporting life went on hold while he started a family (sound familiar?). Spent some time in the Air Force during Desert Storm. But it wasn't until his daughter asked him to ride a bike with her to kindergarten, that he realized he needed to make some changes to better his health...and the rest is history. 8 Ironmans and countless shorter events later, he's finding one crazy adventure after another alongside his partner in life and in crime. So today we talk about Francisco, his decision to take on his first 100 mile ultra, the disappointment of a DNF, the comeback to a solid finish, and then completely changing gears and targeting a 10k open water swim. Whew! Stick it out to the end and find out what he's noodling next!
After the little altercation between Cory Williams and Michael Hernandez after the Salt Lake Criterium, we decided to pull Coach Jonny Brown in on the conversation considering he had a front row seat. JB has been pretty vocal about the lack of respect and etiquette in the American pro peloton as of late so we figured we'd let him get it off his chest. They don't call him an "old soul" for nothin'. But in his defense, he has more international racing experience than most of the guys racing domestically at the ripe ole age of 25. We can't wait until he's telling youngins to get off his lawn! So all you young guns listen up! And join us for another episode of Coaches on Couches.
Let's face it, getting hurt sucks. Anytime you are unable to do the activities you love, it can trigger a nasty game of mental ping pong. As a cyclist, runner, or triathlete, our brains tend to travel to worst case scenario territory.
Something like:
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All this hard work for nothing
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I'm going to lose all my fitness, friends, fill in the blank
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There goes my goal race
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Now I'm going to have to stop my kids college savings so I can buy a new bike
Well have no fear fellow endurance athlete, today on the couch, we're here to calm you down, reframe your thinking, and get you on the path to training back at 100%. You may not like what we have to say, but you'll live and you'll be back to smashing it in no time.
Hand numbness is among the top 3 most common complaints we get from athletes, right behind (pun intended) 2 other numbnesses that are way less tolerable. Coach Dale has fit hundreds of bikes (over 600 as of May 2022) in the last 13 years and has seen all kinds of causes of hand numbness. And many times, the fix is rather counter intuitive.
So today we'll break down the steps Coach D takes when someone comes through the door complaining their hands go numb on the bike. The truth is, you have to be prepared to look at the fit on the whole in order to really solve the issue. Why? Because once you change one thing, it can change several others.
If you'd like hit the easy button and book a fit with Coach D, you can always get on his schedule by going to bpccoaching.com
A timely throwback for you endurance athletes this week. Why? Because it's hot AF outside! This week in the Memphis area it's 90 degrees and the feels like temp is over 100. Typical summer day right? The problem is it went from 70s with low humidity to 90s and humid in a matter of a week so it's hitting people like a ton of bricks (pun intended). So if you've been on the struggle bus all of the sudden, take a minute to listen to Andy from Precision Fuel and Hydration as he drops knowledge on how to go about dialing in your hydration strategy. If you actually apply the info (listening only won't but the electrolytes in your bottle and bottle to mouth) you'll be one step closer to handling this Kona style weather like a champ.
If you're interested in our sweat testing services or dialing in hydration, check out https://buildpeakcompete.com/hydration
This week we have Clay Jones and Sara Michael from 901PT and we are talking about a huge pain in your...back. Back pain is one of the most common ailments among cyclists, runners, and triathletes. Yet most athletes have zero clue as to what is normal, what needs to be addressed, and ultimately how to fix it so you can keep doing what you love. One of the best nuggets from the episode is the traffic light pain scale Clay and his team use to help athletes decide if it is normal pain, pain that is fine but you shouldn't increase your training load, or pain that needs professional help. Such a simple way to help you decide whether to keep the hammer down, feather the brakes, or lock em up! So whether you think "no pain no gain" or your mantra is "oh my aching back", join us for another episode of Coaches on Couches! You can find Clay and Sara @901pt
If you are a cyclist, triathlete, or runner, you've likely suffered the dreaded bonk before. It's not fun. One second you are crushing it, and a minute later, the lights are out. It's no secret that high performance endurance athletics require loads of carbs. But how much do you really need? And how the heck am I suppose to eat all that? And what should I eat? It can make your head spin worse than a late race hunger flat. So in this episode we try to simplify the process of dialing in your carb intake level, the sources, and the timing of it all. Keep in mind, it is a process! So if you're in for the ride, grab a donut and join us for another episode of Coaches on Couches.
After weeks of Coach BFun stalking him via social media, we finally got a chance to sit down and chat with the fastest Funston on 2 wheels. Scott Funston (no relation) was a lot of fun to chat with and we got to talk a little about his break out season and his preparation for the Cyclocross World Championships in Fayetteville, AR...where all the stalking began. We also dove into his story and how he got to where he is now, the reigning U23 National Cyclocross champ. It was a great conversation so kit up, hop your barriers and settle in for another episode of Coaches on Couches! Follow Scott on Insta @fun_scott2 and cheer him on virtually! If you want to cheer us on, you can do so with ratings, reviews, likes, shares, subscribes, and comments.
The age old debate. Should I train with distance or with time? Through the lens of a time crunched athlete, we think this is a pretty open and shut case. But...there are some instances where the contrary may be more beneficial for specific athletes, regardless of how much time you have to train each week. So in this episode, we will break it down for you and give some examples on when we have athletes train with time and when we use distance.
If you are a cyclist, runner, or triathlete, and have questions, don't hesitate to drop us a comment! Otherwise start your Garmin, get your blood pumping, and get ready for another episode of Coaches on Couches.
When we make the decision to take on something epic like a half or full ironman, or even our very first triathlon, or some nonsense like taking on a half or full ironman as our first triathlon, the next decision generally starts with "oh sh!^, where do I start!?"
In this episode we talk with Jay Estes. He's a dad. He has a full time job. He grew up playing sports, but not endurance sports. Sound like you? Jay decided to take on the Memphis 70.3 with no previous swim or bike experience. Spoiler alert, Jay crossed the finish line in 2021 with his arms raised and a smile on his face!
How does a seemingly normal guy do that? Join us for the tale of Jay and the Giant Triathlon, and we'll break it all down on the latest episode of Coaches (back) on Couches.
If you'd like to learn more about our beginner triathlon training group or our more intermediate BPC SQUAD, you can check out more info at http://buildpeakcompete.com/immem or http://buildpeakcompete.com/squad
We greatly appreciate anyone and everyone who subscribes, rates, reviews, shares, likes, and gives us other forms of virtual high fives. It's what keeps us on the couch!
Fitness, Form, and Fatigue, oh my! With all the ways to measure performance in this day and age, are cyclists, runners, and triathletes focused way too much on achieving an arbitrary fitness number? Does a high fitness number equate to great performances? What the heck do those numbers mean anyways?
Yeah, there's a lot to cover here, and it can get pretty nerdy, but in this episode we cover many of those metrics you'll see in your Strava or TrainingPeaks account, and why chasing those metrics could be completely wrecking your fitness.
This gem is well worth bringing back for another round. If you are a cyclists and absolutely hate getting dropped on a group ride or in a race, give this one a listen. Don't forget to comment with your tips, like, share, rate, and review. Your fitness might not be the problem!
Well well well. Here we are crossing the century mark with our 101st episode. On this go round we talk a little about what we have in store moving forward, and then our main man Daniel Scruggs fires over random questions about the last several years of podcasting. What we thought would be a train wreck, turned into a really fun conversation. And we did it all sitting on physioballs, so you know we had good posture.
Okay campers, rise, and shine, and don't forget your booties ‘cause it’s cold out there… it’s cold out there every day. Today we are throwing it back to an oldie but goodie for all of you cyclists, runners, and triathletes that loath getting up before the sun. As always, please don't forget to subscribe, leave comments, and high five your neighbor.
For you cyclists, runners, and triathletes who just love to race every chance you get, this one is for you! We've talked a lot in past episodes about racing too much (they can't all be A races), putting all your eggs in one basket (having too much weight on one single event), or not having a goal at all (not the worst thing ever). On this go round, we're going to try to bring it all together and help you event crazed athletes manage a long season while avoiding burnout, managing expectations, and preventing a trip to the big D (and I don't mean Dallas). It's all about balance on the couch today baby!
When someone is considering taking on an epic event like a half or full ironman, the first question we get is "when should I start?" The next question we get about 3 months later would be "is it too late now?" The truth is the way you feel on race day is directly linked to your longevity in the sport. If you constantly go in under prepared and crawl across the finish line, there's a small chance you'll stick around the sport of triathlon. So in this episode we chat about some considerations for when you should start training based on two major things: experience and the duration you'll be out there. We also talk about the pros and cons of going at it alone with an off the shelf plan, versus having a coach, or being involved in a training group like our BPC Squad. So if you are wondering when you need to start getting at it, join us for another episode of Coaches on Couches. If you are interested in the BPC Squad or our Memphis 70.3 Beginner Group, you can find out more info by going to www.buildpeakcompete.com/immem or buildpeakcompete.com/squad
We are totally stoked to have Jonny Brown on our growing team of coaches. Having known Jonny for some time, this is a full circle, we are old, moment for us. He brings a ton of experience and clearly knows how to train at a high level. So Coach D and Coach B-Fun sit down with the former US Pro National Road Race Champion and chat about his role as a coach with BPC, what he's excited about as a coach, and naturally get into his professional career and how his training has changed. There is one major nugget in this podcast, and that is, no matter if you are purely recreational, or an elite athlete, setting NEW goals after achieving a BIG goal is TOUGH!
Stick it to the end and find out how you can win two 3 day passes and mobile lodging to the 2022 Cyclocross World Championships in Fayetteville, Arkansas! New year, new you! Despite the ongoing uncertainties of the pandemic, Coach D and Coach B-Fun talk about what they are excited for in 2022. They chat about everything from local races, to athletes with big goals, and the exciting aspects of the pro racing world in 2022. There is a lot to be jazzed about in cycling, running, and triathlon!
Prepare yourself for an award show so big, so disorganized, so flashy, that it could only be dubbed...The Hammies. Coach D and Coach B-Fun look back on the cycling, running, and triathlon world in 2021 and recap some of the best and worst moments both globally and locally. Some categories include:
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Best Race Moment(s)
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Biggest Race Disappointment
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Breakout Professional Season
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Biggest Event Attended by BPC Athletes
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Best Local Event
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Best Cheering Section by an Individual
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Best Cheering Section by a Group
The list goes on! So join us for an amazing stint on you comfiest lounge piece and witness the wondery of... The Hammies! Don't forget to send us your ideas for more categories in 2022!
If you could have a smart trainer OR a power meter and a dumb trainer, which would you choose? That is the question that sparked this episode.
Our athletes do a lot of training indoors, especially in the fall and winter. For most, it's a matter of pure convenience. For some fair weather riders, well, it's the less fair weather that drives them to the turbo. No one really get's into cycling or triathlon to train inside all the time, but when it comes down to getting in the work or not, you can't deny the efficiency and ease of training in your own little house of pain.
So in this episode Coach D and Coach B-Fun chat about the different types of indoor trainers, some pros and cons of both smart and "dumb" trainers, and run through several different aspects of choosing the right trainer for your needs.
We say it all the time, fueling is the 4th sport in triathlon. The longer you are out there, the more dialed in your nutrition and hydration strategies need to be. Since Ironman Memphis 70.3 is coming up soon, we figured it timely to talk about how to fuel the entire day, from the time the alarm goes off to the time you cross that finish line. Coach D will be giving a lot of personal examples and his own time schedule for staying topped off. So all you long course triathletes load up on snacks and join us for another episode of Coaches on Couches.
On this episode we were super excited to have Erika Larsen (Ironman Race Director) and Caroline Norris (Head of Sales and Events at the race venue, Shelby Farms Park) on the couch. A lot has changed in a year, including every single leg of the Memphis Ironman 70.3 race course. So we figured we'd call in the big guns and get the info straight from the folks who...well...make the info. If you are doing this event, you will not want to miss this. It's better than reading the athlete guide. :) We cover everything from check-in, to parking, to what there is to do in this giant park for 4-8 hours. And yeah, we cover the courses in detail. Who better to describe the course than a couple of slouches who spend hours each week riding and running these routes!? So sit back, go all zone 2, and join us for another episode of Coaches on Couches
We need volunteers! Go to https://ironman.volunteerlocal.com/volunteer/?id=52424 to sign up to help with the event. You can literally choose your location and shift on the site.
With the TN State Criterium coming to our home turf, we figured it timely to talk about some of the golden rules of criterium racing. We'll cover a little on what crit racing is, what to expect, some strategy, and how NOT to look like a total greenhorn. So if you are newer to bike racing or are considering jumping in on your first crit, grab your chamois, your hammers, and join us for another episode of Coaches on Couches.
If there is one major barrier of entry into triathlon, it's swimming. And more specifically, swimming in the open water. Even really experienced triathletes can have some anxiety in the open water. So today we are talking to Tim Linn of Family First Tri, a long time competitive swim coach, pro level triathlete, and one heck of an open water swimmer. We will break down why getting in the open water is so different from the pool, what you need to tweak to decrease your panic and anxiety in the open water, and how to increase your open water performance.
Apologies for the cruddy audio. Our mics were not actually connected. Technology probz. But the podcast was too good to scrap!
You're ready for a new tri rig, but which one should you get? What size should you get? Disc brakes or rim brakes? Fully integrated super bike or one that uses standard parts? What about bar adjustability? Wah wah wah wah....analysis paralysis. It can get pretty overwhelming, but even though we don't directly sell bikes, we help people pick the right one for them every single week. So we've come up with a few MAJOR things to consider, and a few MUST HAVES for your new rocket ship bike. So if you're in the market for a new triathlon bike, open your ears before your wallet, and join us for another episode of Coaches on Couches.
In any sport, there are sets of skills you need to posses so that you can perform at your highest level. Let's face it, no one ever got to the elite level of curling without having some serious brooming skills. So today we are going to talk about all those lonely skills you've been ignoring, that actually make a big difference in your performance. We will break down triathlon, cycling, and running specific skills. The list is not all inclusive, so if we missed something important, drop us a comment!
Got knee pain? Coach D has been fitting bikes professionally for over a decade, and has seen just about everything in regards to knee pain causation. We can't always blame the fit for knee pain, but in this episode we dive into several possible causes, and the position changes you can make on your bike to fix those issues.
So if you are a cyclists or triathlete dealing with knee pain on the bike, join us for another less than serious episode of Coaches on Couches.
The truth is we hate the term speed work. Mainly because it's a broad term for multiple styles of training, all of which have their own purpose. And while we are at it, all speed work IS NOT fast! And it doesn’t have to involve intervals that make you want to hurl. So today on the couch we are going to break down the many types of speed work and give you the purpose of each and some tips on when to perform each type. So if you are a runner or triathlete looking to drop the hammer on two feet, start your warm up now and join us for another episode of Coaches on Couches!
Today on the couch we will be laying out a road map for all of you newbie triathletes who have decided to jump into a half iron triathlon in your first season. Go big or go home right? Some questions answered: What exactly are you getting into? How much time you are looking at training in order to finish? What will my longest workouts be? Do I need to do the full distance before race day? Do I really have to swim? With the much anticipated arrival of Ironman Memphis 70.3, there has been a huge jump in people signing up for their first triathlon, many who have no clue what they signed up for. Fear not, we’re here to break it all down and provide a basic road map for success. If you want the super detailed, in your face version, you can find our 90 min presentation that breaks it all down for you at www.buildpeakcompete.com/immem
Newbie cyclists and triathletes! This one is for you. In this episode we chat with our buddy Chad Terry from our local bike shop Bikes Plus about how to pick the right bike for you. Chad has been in the bike industry since he was 14. With that kind of experience, we had to talk a little about his journey from racing BMX, to working in his dad's bike shop, to now having an equally as experienced business partner with 3 locations. To keep things timely we dove into how the pandemic has affected his business, for better or worse. Then we aim to get some juicy tidbits from the dude for those of you who are looking at purchasing a bike, but have no clue what type bike is best for you. I'm a triathlete, but do I need a tri bike? I like to ride on the road...but also on the trails....but also on bike paths...and I enjoy the unpaved roads...soooooo... I'm brand new to cycling, where do I start? I want to ride faster group rides, is a race bike what I need? So if you are a pandemic cyclist, or looking to get a new steed, saddle up and join us for another episode of Coaches on Couches!
If you've been curious about the Oura Ring, this episode is for you! Coach D and Coach B-fun have been using the Oura Rings for a little over 3 months now and they've got a great list of pros and cons with the this fancy wearable gadget. They cover: - What is the Oura Ring? - What does it measure? - What does it extrapolate from that data? - What it does really well - What is really annoying about it right now - Is it worth the money? It seems like most endurance athletes these days have a love/hate relationship with technology so we're trying to make this straight forward and to the point....thus the shorter episode. Don't forget, you can always submit your questions and topic recommendations to couch@buildpeakcompete.com In leu of high fives, we accept 5 star reviews. You can always find more info about BPC at buildpeakcompete.com
In this stint on the couch we introduce you to a new slouch, BPC coach Aaron Persinger. Aaron has a masters degree from the University of Memphis in health and human performance and he was a 4 year letterman on the U of M track team as a hurdles specialist. He's recently been working with our friends at Memphis Youth Athletics, and assistant coaching the Christian Brothers High School track and XC teams.
Since it's right in his wheelhouse, and we've been helping young athletes get faster longer than we've been working in endurance sports, we chat about how to go about developing speed in youth athletes. We break it down into 4 main areas of focus, and why it's important to go in the order we lay them out. We also cover some of the big mistakes coaches make in the process.
If you have a young runner, you won't want to miss this! Heck, if you are an adult and want to get faster, most of the same principles apply!
And if you want to make some big improvement this off season, you can book training with Coach Aaron now on our website.
Shout Outs
Leigh Ruston - All time best 60 min power
Coach Heather - All time best 5 and 20 min power
Professional Triathletes Organization - PTO
Paula Findley and Gustav Iden for taking the win and the big pay day at Challenge Daytona!
Let's face it, none of us got into cycling to be inside all the time. The freedom to roam, the fresh air, and getting some vitamin D...all keys to not flipping tables and going postal. But realistically, there are a lot of things that can prevent us from riding outside. We know a lot of riders who absolutely swear off the trainer 12 months out of the year, but there are a lot of advantages to indoor saddle time, ESPECIALLY during the colder months. And that's what we are going to discuss today. By the end of the show, you'll be apologizing to that cob web covered trainer in the corner of your garage. And maybe, just maybe, you'll be dropping hammers in the spring and thanking old turbo for sticking with you.
Shout Outs
Walker Burrow - 1st AG Ironman Gulf Coast 70.3 - Half Ironman World Championship Qualifier
Jamie Bailey - IM Florida Finisher
Ben Ladd - New 60min Best Power
Leigh Ruston - 1st Overall Female Grit and Grind Gravel Grinder
Hart Robinson - 6th Overall Male Grit and Grind Gravel Grinder
Shout At!
Taco Bell for discontinuing fresco!
If you've listened to the show before, you know we love strength training. But, should runners, cyclists, and triathletes really lift heavy? Is there really any benefit? Or is the juice not worth the squeeze?
In this episode Coach D and Coach B-Fun break down their thoughts on heavy lifting and offer up some tips on how to avoid some of the common pitfalls of slingin' steel.
Shout Outs
Chris Watts - 4th overall Deep South Triathlon
Johnny Pitts - PR 70.3 Deep South Triathlon
Hart Robinson, David Collins, Coach B-Fun- Chinkapin Hollow Gravel Grinder 107
Coach D, Brad Harriman, John McCann, Brad Malone - Chinkapin Hollow Gravel Grinder 63
All Sports Productions - Great race, well marked courses, and great protocol for keeping folks safe and healthy
With one of our favorite 50k trail races of the year on the horizon, we figured it best to chat about some of the essential considerations when preparing for a trail ultra marathon. It might be a little late if you are gearing up for Walking Tall 50k, but it's never too late to do some course and race specific prep! Whether you are in the throws of training or just considering taking on an ultra, you won't want to miss this.
So throw on your grippy shoes, get all the snacks, and prepare for another episode of Coaches on Couches!
Shout Outs
Chris Watts - 2nd Overall Degray Lake Triathlon
Cliff Abeles - 1st AG Degray Lake Triathlon
Scott Newberry - 2nd Overall West Fight On Mileage Challenge
Tony Gambrell - Hitting new bests all over the place!
If you are looking for a great event, don't miss out on the Walking Tall 50k/25k. It's West TN's premier ultra.
Whether you are a cyclists or a triathlete, you probably have the need...the need...for speed. The time trial isn't called "The Race of Truth" for nothin'. It's simple. Fastest time from A to B. But as simple as it sounds, there are a lot of factors that play into how fast you will travel along the route.
So today, we nerd out on all things time trail. Well not all things...we'd be here all day. But MOST things time trial! So with that, grab your goofy looking helmet, dawn your skin suit, shine up your disc wheel, and join us for another episode of Coaches on Couches!
Shout Outs
CJ Neff - Walmart Triathlon - 1st Relay Team and New FTP!
Greg Rohde - All time best 10 and 60 min power
Ride2Rosemary Crew - Putting in massive miles
We aren't pros at this by any means but that's why we have a RDN on staff! This is a topic we take for granted because we've been doing it for so long. We just assume people know they need to eat before and during big training sessions and races. Yet, we constantly get reminded by our newer athletes that it's not as widely known as we thought. Thanks for smacking us out of our bubble!
So in this episode we cover the basics and some good starting points (with numbers) for fueling before and during long training sessions and races. So for all you starving cyclists, runners, and triathletes out there, sit back, grab a snack, and enjoy two dudes who love to eat talking about food.
#alreadyhungry
Shout Outs
Phillip Young - 1st Overall Mighty Mite Triathlon
Hart Robinson - 2nd Overall Mighty Mite Triathlon
Cliff Abeles - 1st Age Group Mighty Mite Triathlon
Walker Barrow - 1st Age Group Mighty Mite Triathlon
Chris Watts - 4th or 6th overall (timing debacle) Fall Creek Falls Olympic Triathlon
Johnny Pitts - 3rd Age Group - Buster Briton Triathlon
Tyler Kenyon - 3rd Place Johnson City Crit - Cat 3 Upgrade
2020 has been a kick in the chamois for a lot of folks. For us endurance athletes, it's meant little to no racing. We've seen a definite split in the cyclist, runners, and triathletes who are intrinsically motivated versus those who have to have a carrot (race/event) in order to train with any kind of structure. While we all love to race, we have witnessed a number of upsides to going through an entire season without racing. So today's episode will keep your glass half full, and hopefully spark some motivation to keep moving forward regardless of the uncertainty that surrounds us all right now. So sit back, hide in a corner, take off your mask and join us for another episode of Coaches on Couches!
Shout Outs 1000 subscribers! (in only 11 years) McKenna Funston for the great signage on the show for this (feel sarcasm) momentous occasion
Let's face it. It's getting hot as hell outside and a lot of us are also training indoors more. Both scenarios bring on lots of that salty liquid we know as sweat. So we are tasking the tough hydration questions to our buddy Andy from Precision Hydration (a fellow salty sweater) so that all of you cyclists, runners, and triathletes out there can nail your hydration during the summer sizzler.
This is probably one of the most informative interviews we've done, with a lot of actionable info. You won't want to miss it. Unless you don't care about your performance. In that case, carry on.
f you are having issues with cramping, cooling, or generally feeling like garbage during or after a training session, this is your podcast. If you'd like to book a local sweat sodium test, you can book those at http://bpc.setmore.com or check out our website https://buildpeakcompete.com/hydration
Shout Outs to everyone still training hard without a race in sight!
Triathletes, this is the one you've all been waiting for. No better place to get your course recon than from a couple of shlubs that ride and run the course on the weekly. You can listen to the out of towners who used Google earth to spot some key landmarks, but GPS mapping software generally sucks at elevation and we know these routes like the back of our hands. And we have veiny hands.
So let's break down the Ironman Memphis 70.3 course and prepare you mentally for what's to come this October in the great city of Memphis, TN. Pandemic be damned!
Shout Outs
Everyone who has been training hard with no races
In this sprint episode we spark a revolt against the use of ERG mode when cycling indoors. If you don't know what ERG mode is, this one may not be for you. But if you are a cyclist or triathlete and spend a reasonable amount of time riding on a smart trainer, we're going to enlighten you and give you all the reasons we believe ERG mode is hindering the quality of your precious training time. If you disagree, we want to know! Feel free to drop us a comment.
With no races to be had right now, we have a lot of our runners and triathletes doing max mile assessments right now to gage progress in their training. In this sprint episode of Coaches on Couches we talk with our good buddy and coach Nick Dwyer on the keys to properly pacing a mile race. It's not a sprint, that's for sure. And we knock it all out in 15 minutes. So give it a listen and then go smash your fastest mile split ever. You can thank us for the PB later, and we ain't talkin' peanut butter.
In endurance sports, proper hydration can make or break your performance on any given day or consecutive days. So in this inaugural SPRINT episode, we talk about the importance and methods behind proper sweat rate testing for cyclists, runners, and triathletes. We just do it in less than 15 minutes.
If you enjoy these short and to the point episodes, let us know on Facebook, or in the comments below.
If you have questions you'd like answered by our coaches, email couch[@]buildpeakcompete.com
As long time cycling, running, and triathlon coaches, there are a lot of words and phrases we throw around on a day to day basis. "Going blocks" is a good example of a term that turns heads like a confused puppy.
To be honest, we don't even think about the misinterpretations or political correctness when we get into coach mode. But we do realize that a lot of the things we say may be confusing to people new to endurance sports. So today we are going to run through a number of words and phrases that are commonplace in the cycling and triathlon world. This is also our first remote recording of the show! Stay tuned for more guests from their own couch!
Shout Outs: Everyone staying consistent during the COVID-19 pandemic. We also run through a number of athletes who are hitting all time best power and pace bests right now in their workouts.
If you are interested in checking out our donation based online classes, check out www.buildpeakcompete.com or www.hopcycling.com
Gyms and pools are closed, races have been canceled, and most people are stuck inside. We've spent the last 2 weeks adapting the training of our cyclists, runners, and triathletes to better suit the present "normal" during the efforts to control the coronavirus outbreak. So we figured in this episode we would break down those changes for each sport, as well as our thoughts on how to make the most of this unique time.
So before you run a marathon on your balcony, or try swimming in your bathtub, join us for another episode of Coaches on Couches!
Shout Outs: David Collins and Hart Robinson - The Midsouth Gravel Race
Zwift
Shout Ats: The idiots gathering at beaches and bars instead of staying at home
With events being canceled all over the world due to the coronavirus pandemic, we figured we would offer up some tips and "coping mechanisms" for how to deal with your grief and loss. More so how to simply make lemonade out of lemons.
So if your season has been affected by COVID-19, wash your hands, sit on your toilet paper mountain, and join us for another episode of Coaches on Couches!
Shout Outs: Germantown Half Marathon PRs Chris Watts Michael Ort Drew Plunk
Shout At: Obviously the coronavirus
Good Luck: Those doing The Mid South gravel grinder
In this episode we've got our good buddy Kirsten Sass (aka the smiling assassin, aka the Sassinator) on the couch....finally. Kirsten has won just about every championship there is in multisport and is now focusing her efforts on helping visually impaired athlete Amy Dixon qualify for a spot in the 2020 Paralympics in Tokyo. We talk about her very humble beginnings in triathlon, her method for improving year after year, how her late father influenced her rise to triathlon royalty, how the sport got her through a tough time, how she got into guiding, and tons more! This is one interview you won't want to miss. Kirsten oozes inspiration. That's a joke, that would be gross. But she does share a lot of great info for the newcomer and advanced athlete alike.
The shoutouts are lacking because we prerecorded this one after fitting her on her bikes. We faked some though. Have to stay consistent.
Enjoy!
PS. Don't miss your opportunity to train with the coach and Kirsten at our April Tri Camp!
Gearing up for Memphis 70.3? Check out our training group.
Simply put, there is an insane amount of conflicting information out there in the world of nutrition right now. The confusion is multiplied for cyclist, runners, and triathletes that think they are already doing a pretty good job with their day to day nutrition. Plant based? Ketogenic? Vegetarian? Whole 30? Beach Body? Kangatarian? WTF!? It's a thing.
In this episode we are going to try to wade through all the BS and give you the major points that will actually provide benefit to your health and performance as an endurance athlete. We'll also provide our big tips for small changes that make big differences.
So if you've watched every food documentary out there and want to jump through a window, give us a listen before you do something stupid.
Shout Outs!
Liz Hall - 4 mile PR
Hart Robinson - 5k PR in a trail race
This episode is less on performance enhancement and more on enhancing the experience of training and racing. We recently purchased a couple of adventure vans build by the good people at VanDOit in Blue Springs, MO. The truth is we did a ton of research before pulling the trigger and spending our hard earned dollars with VanDOit. But for every cyclist, runner, or triathlete, a camper van or adventure van can make an otherwise awesome adventure, epic. We talk about why we wanted adventure vans, why we chose VanDOit, some of the must have items in the build, and some places we are excited about going this year in these rigs.
Lastly, we chat a little about a new venture that came out of all of this. Our plan is to rent our vans so others can make memories and have some really awesome outdoor experiences. No fluff, just being in nature, staying fit, and spending time with friends and family. What else do you really need?
So if the athlete van life has interested you, check out this episode of Coaches on Couches!
Check out our vans at https://adventurerigrentals.com
Shout outs: House of Pain Athletes
Good Luck: Camp Shelby Gravel Grind Dirty Kanza Lottery
In this episode we chat about the pros and cons of choosing to coach yourself, versus choosing a free or paid training plan, versus hiring a coach. There are a lot of factors that go into choosing which is best for you. Things like budget, spare time, and the learning curve of each will play a big role on the route you should go. So if you are a cyclist, triathlete, or runner staring down a big season with big goals, and don't have a road map yet, join us for another round of Coaches on Couches.
Shout Outs: Coach Heather Nichols!
MS Gravel Cup
Announcements: Memphis 70. 3 Training Group is open for any beginner triathletes. For more info, go to https://buildpeakcompete.com/immem
Some cyclist, runners, and triathletes just are not morning people. Which is odd, because most races start at the butt crack of dawn. But generally speaking, if you don't knock out some training in the early morning, the chances of it happening diminish with every hour that passes. So on this episode we are going to give you some tips and methods on how you can change and create new routines that can lead to the incredibly efficient and productive habit of....getting your butt out of bed. If you are prisoner to warm blankets and snuggles, then you NEED to check out this episode to break the chains and actually get your training in. Hey, they are your goals not ours. So let's make it happen and start getting the worm on this episode of Coaches on Couches!
Shout Outs! CJ Neff - Bentonville 20/20 3rd place
Announcements: We are launching our Memphis 70.3 Training Group January 6th. If you are interested, check out https://www.buildpeakcompete.com/immem/
You can still join us for the HOP Cycling Indoor Program via the recorded sessions. Find out more at https://hopcycling.com
Back by popular demand we are dropping our 2019 holiday gifts for the cyclist, runner, or triathlete in your life. Or just something nice for yourself. We all know that's why you'll listen. We break the gifts down by price point starting at the sub $20 mark. Each coach gives their recommendations for things they personally use and love so you are sure to score brownie points with any of these ideas. We threw in a few shameless plugs so forgive us.
So if you are looking for last minute gifts for the fitness enthusiast in your life, join us for another episode of Coaches on Couches!
Shout Outs:
Everyone who signed up for Ironman Memphis 70.3
Announcement: Check out our FREE Ironman Memphis 70.3 Training Webinar at https://buildpeakcompete.com/immem
In this episode we are going to guide you cyclists, runners, and triathletes through the most difficult time of year for consistent training and decent nutrition. Lend us your ears and we'll prepare you for battle. No, we can't help you with your family. Control the controllables people!
We're breaking it up into the two major sides that can go wrong over these busy holiday months, training and nutrition. We'll break down our top tips for maximizing both during the holidays, or at bare minimum, not totally falling off the wagon. So if you are keen on not tarnishing your coveted power to weight while you eat, drink, and be merry, join us for another episode of Coaches on Couches.
Shout Outs
Memphis! Ironman 70.3 Memphis is official! Thank you to all those that made it possible. Shelby Farms Park, St. Jude Children's Research Hospital, Ironman, Shelby County Mayor Lee Harris, Memphis Sports Council, especially JJ Greer.
Taylor Herron - 2nd place Natchez Libre Gravel Grinder
Leigh Ruston - 1st place women's Natchez Libre Gravel Grinder
Ryan Carmichael - PR Half Marathon
Today on the couch we are going to give you our exact recipe for making massive gains on the bike over the winter. This usually means a decent amount of indoor training due to colder weather and less daylight. But that's not an excuse to hibernate! Nobody wants to revive their base fitness every single spring.
On the contrary, a lot of athletes commit to do the work, and when group rides and racing start back up in March they are ripping people's legs off!
If you are one of those cyclists or triathletes who poo poo the trainer, we'll give some tips on how to learn to love...well at least tolerate it.
So if you want to be the hammer and not the nail this spring, join us for another episode of Coaches on Couches!
Shout Outs: Phillip Young - Back to Back AG Aquabike National Champ!
Michael Ort - Los Cabos 70.3
Good Luck Natchez Libre Gravel Grinder
It's that time of the year. Long sleeves, short sleeves, no sleeves. Shorts, tights, thermals. Thick gloves, or just the liners. If I overdo it I'll be soaking wet. If I under do it I'll freeze, or at best be the person with the bloody nipple kit.
Fear not, we're here to walk you through the magic of layering...yes, via some simple layering techniques you too can survive almost any training and racing conditions Mother Nature can conjure up.
So grab your balaclava, find your quiet spot, and join us for another episode of Coaches on Couches.
Shout Outs: House of Pain Athletes
Good Luck: BRX Half Marathon, Grit and Grind Gravel Grinder, TN State Cross Country Championships
Fire fighter, soon to be father, master movie quoter. We're going to talk about Bobby' Weakley's transition...ummm...from mountain bike specialist to ironman finisher. And yes, we start off with WHY. Then the HOW. It wasn't an easy road to travel. Ridicule from his co-workers and mountain bike buddies. Learning to swim as an adult. Running on road when there's a perfectly good trail nearby. Tough stuff. But ultimately it culminated to a great performance at Ironman Chattanooga in 2019.
Bobby gives a lot of insight into how he made the jump from a single sport athlete to a multisport monster. If you listen for no other reason it would be to see how many movie quotes Bobby and Coach Dale can throw into one episode. If you watch the Youtube version, we've got a running movie quote counter going.
Shout Outs:
Tim Linn - 1st Pro Race - Ironman 70.3 Shanghai
Walking Tall 50k/25k
Race Directors Brian Williams and Sean Hilsdon
BHP Rangers and Staff
Coach Chris - 2nd overall male 25k
Rebekah Winter - 2nd overall female 25k
Marcus Jones - 1st overall male 25k - new course record
Hunter Hall - 1st overall make 50k - new course record
Jason Crews - 8th overall 25k
Jessica Wang - 20 min PR - 25k
Tony Gambrell - 4th in Corporate Category - Bourbon Chase Relay
Today on the couch we are going to chat about how a cyclist can incorporate running into their training regimen without completely demolishing themselves and losing fitness due to injury. The aerobic engine is there, but the durability is not...just yet.
So if you are a 2 wheeler that wants to get more bang for your time crunched buck, build some bone density, and maintain a high level of fitness in the off season, join us for another episode of Coaches on Couches.
Shout Outs:
Hudson Hall - TN State Cross Country Qualifier
William Hennessey - Ran the GA Section of the AT in 23 hours
Michael Ort - Ride to Rosemary and Ironman Louisville in the same week
Ride 2 Rosemary - 500 miles Memphis to Rosemary Beach, FL
Hart Robinson
David Collins
Bubba Ezzell
John Walker
Patrick Nix
Luke Hooper
Ben Ladd
Willis Porter - Oz Trails MTB Race
Good Luck: Tim Linn - Ironman 70.3 Shanghai
Since so many people are closing out their seasons (while others continue to race anything they can find) we are going to talk about the importance of the off season. First we will define what an off season actually is, then we'll chat about what it should be geared toward, and why what you do in the off season is what really moves the performance needle for the following year.
If you are a fall and winter hibernator, but have real goals for next year, you won't want to miss this!
Shout Outs:
Ironman Chattanooga
Adrian Hall
Bobby Weakley
Wayne Ogorzale
Augusta 70.3
John Zinn
Chris Watts
Tristar Cyclocross Weekend
Hart Robinson
David Collins
Leigh Ruston - Just won't stop!
Since summer isn't going out without a fight, we are going to drop our main tips and strategies for dealing with extreme heat and humidity. The topic has been swirling the web it seems, and we think we might know a thing or two about a thing or two on this one since we live and train in the armpit of the United States. That's not a jab at Memphis. We love our hometown. It's just hot AF here.
First we focus on our big 3 methods of preparing for a blazing inferno, and then we get on to actual racing and training strategies that can help while you are in the thick of it.
So if you are a cyclist, runner, or triathlete, and you want to perform well in the heat, you won't want to miss this one!
Shout Outs: Jessica Wang - 2nd AG Renaissance City Tri
Good Luck: Ironman Chattanooga and Ironman 70.3 Augusta Athletes
What The??? Lady who cheated in a half marathon, and then admitted to cheating 3 other times but cutting the course.
For those of you who curse, fear, or soil yourself over a bump in the road, we cover our entire guide for improving your climbing ability. A blueprint for hill domination so to speak.
The 4 major keys to making these improvements are:
-
Practice
-
Optimizing Technique and Efficiency (this is where we spend most of our time)
-
Dropping Weight
-
Increasing Power
So let's make mole hills out of mountains on another episode of Coaches on Couches!
Shout Outs: Dixie Triathlon Phillip Young - 1st Overall Olympic Jamie Bailey - 3rd Overall Female Olympic Cliff Abeles - 2nd AG - Top 20 Olympic Matt Joiner - 1st Overall Sprint Greg Rohde - 1st AG Sprint Heather Nichols - 1st Female Masters - 4th Overall Female
Good Luck: Renaissance City Triathlon
It never fails that within a "tapering period" (we are not big fans of the term), a lot of athletes lose their ever lovin' minds! They just can't handle changes in volume, plan poorly, freak out, and make stupid mistakes that affect their race performance.
NOT YOU! WHY? Because on this episode we are going to talk you through how to taper like a boss and manage the temporary insanity that can go along with it. So if you are a late season competitor, tri, bike, run, whatever, put on your armadillo helmet and join us for another round of Coaches on Couches!
Shout Outs: Sass Family Long Course Tri Camp Athletes Johnny Pitts - Finished First Ironman in Madison, Wisconsin Michele Weir - 2nd Overall female Degray Lake Duathlon Liz Hall - 10k Personal Best Dr. James Downing - Overall fastest 20k - Record Challenge
Good Luck: Dixie Tri Athletes
If you race your bike with a group of other people in the same clothing as you, be it a road race, criterium, or on gravel, there are a set of commandments thou shalt follow 95% of the time to insure you all race as a team. Why? A team is stronger than any one individual 95% of the time. It's true that overall team strategies work about 5% of the time in amateur racing, but if you follow these simple rules your squad will increase those odds tremendously and hopefully put one of your riders on the top step of the podium.
Team glory first! Personal glory 2nd. Don't trip when you read that. You want to be a good teammate right!? Well then gather with your squad, grab a soft surface, and join us for another episode of Coaches on Couches.
Shout Outs Coach B-Fun - Cat 1 TN Criterium State Champ! Taylor Herron - Cat 2 TN Criterium State Champ! TBRA Cat 2 Overall Jersey Winner Tim Linn - 1st Overall Elite - Yeoju Half Distance Tri Chris Watts - 1st AG Dragonfly Tri Heather Nichols - 1st AG Dragonfly Tri Jamie Bailey - 3rd Overall Female Dragonfly Tri Grayson Edwards - 1st overall Dragonfly Tri Leigh Ruston - Most Aggressive Rider Award!
Good Luck ITU World Championship Athletes Record Challenge Athletes Gateway Cup Shout At Lack of sock sponsor
Guess what? Stuff happens.
As a triathlete, cyclist, or runner, if you swim, bike, and/or run fairly often, you are going to have some bad days here and there. Some that are out of your control and some that you could have prevented. It's inevitable. Happens to the best in the world, and the newbie alike.
The 3 most important things you can hold on to when coping with a crap day are:
-
You’ll learn more from a bad day than a good day...any day.
-
Not one single day, workout, or race defines you as an athlete.
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Weakness = opportunity
So this week we plan to make lemonade out of lemons and talk through some tips and strategies that we use with our athletes for dealing with those down right shhhhhh....bad days.
Shout Outs!
Cliff Abeles - 2nd AG 12 Overall Possumtown Triathlon
Jamie Bailey - 1st Overall Female Possumtown Triathlon
Hart Robinson - TN State MTB Champ! Pro Division
David Collins - 3rd Single Speed TN State MTB Championship
Willis Porter - New Power Bests
Good Luck!
Dragonfly Triathlon
Rocketman Triathlon
Traverse City 70.3
Yeoju Half Distance Tri (South Korea)
Coming off a couple of stellar Leadville 100 performances, we bring back a previous guest, Hart "He Actually Rode Gears" Robinson, along with his brother from another mother and training partner, David "Hollywood" Collins, to chat quickly about their first major achievement of the year, which was dominating the Dirty Kanza 200.
Then we jump right into their preparation and execution of sub 8 and sub 9 hour Leadville performances. We cover their training (including key sessions), the course, where they rode smart, and where they made some mistakes along the way. This will be your ultimate guide to the Leadville Race Series 100 Mile Mountain Bike Race.
So get out of that chamois, find a soft surface, crank up the volume and join us for another episode of Coaches on Couches!
Shout Outs: USA Triathlon National Championships - Cleveland!
Phillip Young, Greg Rohde, Tony Gambrell, Kellan Maxwell, Ben and Jon Dixon, Bubba Hayes, Jordan Green, Kirsten Sass, Justin Lippert, Travis Wood, Gabi Broschard, Rachel Mensch
Jackson, MS LAMBRA Road Race Championship
Sally Landham, Mary Haizlip
This episode is really three fold. First we briefly run through the changes and improvements to the 2019 USA Triathlon National Championship course in Cleveland, OH.
Secondly, we run through when and what cycling equipment to upgrade first if you are looking for performance gains (faster splits, speeds, etc).
Lastly, we cover when it’s just a better idea to bite the bullet and look into getting a complete bike. It's a tricky topic that really revolves around what you are looking to achieve, your budget, and how hard you are jonesing for a new ride. We get it! We're always looking for an excuse to add to the stable.
Shout Outs:
Cliff Abeles - 1st Half Iron Finish - 70.3 Ohio
Liz Hall - 5k PR
Rich Wu - 3 podium finishes at Rogers Cycling Classic
Leigh Ruston - 2nd place State Road Race
Good Luck: Riverbluff Tri Athletes - Fight for the belt!
This week, we discuss the benefits of having a coach to those who don’t consider themselves competitive in their sport. We answer a listener question: “with little hope or desire to become a pro, what are the reasons to train with a coach?” You may not think you’re (fill in the blank) enough to work with a coach. But the truth is, if you have a desire to improve in any aspect of health, wellness, or sport performance, a good coach is worth his or her weight in gold. If you’ve ever considered hiring a coach but talked yourself out of it for whatever reason, you won’t want to miss this episode. You can find out more about our coaching services at https://buildpeakcompete.com Shout Outs: Mighty Mite Triathlon Tim Linn - fastest splits in all 3 sports Phillip Young - 4th overall Jessica Wang - 1st AG Chris Watts - 7th overall Sally Landham - 4th Overall at The Eurekan. Liz Hall - fastest mile split to date Good Luck Ohio 70.3 TN State Road Race
We all LOVE to race. Some fast. Some long. But for the competitive minded person, racing is the reward! It's why we continue to put in the work week after week. It's why we get up early and train late into the day. It's why we take a pass on some social outings and refrain from...ummmm...lots of things. But, could there be a downside to racing too much? The answer is a resounding YES! We know, say it ain't so! Your whole foundation and identity as an athlete has just been shook to the core. But the fact is, there are a few pretty compelling arguments against racing too much. We see it every year as we put together yearly race calendars for our athletes. But we’ve got a few simple solutions so you can race faster when it counts, and gain a bit more balance to your active lifestyle (read stay married). Shout Outs: Paris Landing Triathlon Heather Nichols - 4th Overall Female Sprint Jamie Bailey - 2nd Overall Female Olympic Jessica Wang - 3rd AG Sprint Tom Ratliff - 2nd AG Sprint Chris Watts - 2nd AG Sprint Jordan Green - 1st Overall Olympic Adrian Hall - 2nd AG Olympic Tony Gambrell - 8th Overall - Fort Desoto Sprint Tri Liz Hall - 2nd AG/12th Overall Female - Memphis Road Race Series Delta Airlines for Cutting Bike Box Fees! Good Luck Mighty Mite Triathlon
This week on the couch we talk to international pro triathlete and all around good guy Timmy Linn @familyfirsttri. We’ll be talking about his journey in #triathlon and how he integrates family and maintains the #familyfirst approach to his training and racing. We discuss life in South Korea, how his hobby became much more, and even some tricks in blending training with family time. Join us this week for another episode of #coachesoncouches — #triathlon #triathlete #protriathlete #podcast #trihard #trikorea #ironmantri Shoutouts: Leigh Ruston Cindy Clark Dr. James Downing Adam Firrone Matt Joiner Kirsten Sass Scott Rollins Good Luck Paris Landing Triathlon Athletes
Coach D and Coach B-Fun talk about a few products they are presently using or have used based on these criteria: 1. New Products - How it's going so far 2. A product or two we can't live without 3. A product or two we want to smash (these seem to be coming along more frequently) We all love gadgets and gizmo's so this one should be a good ole time. This week we join you for another midsummer edition of #coachesoncouches --- #gear #gearnerd #cycling #running #triathlon #podcast #coachlife Shoutouts Jamie Bailey Heather Nichols Adrian Hall Phillip Young Greg Rohde John Zinn Michele Weir Leigh Ruston Adam Firrone James Downing
Today we chat with home town hero and reigning US Pro National Road Race Champ Jonny Brown. We cover everything from pros and cons of the pro cycling lifestyle, to how he nabbed the stars and stripes jersey (awesome strategy), to his unwavering support for youth and junior cycling. Make it to the end and he even spills the beans on how much training he does each week. And you heard it first...Tiger Lane Crit is harder than Paris Roubaix. Shout Outs! Phillip Young 3rd overall Lake Pflugerville Triathlon and 3rd Cat 4/5 in Tiger Lane Criterium Meg Densmore - Kingali Half Marathon 901 Racing/Tiger Lane Crits Hot Tubes Junior Development Team
In this episode, the coaches chat about the purpose and importance of the double peak method of training and the mid season transition. It's nearly impossible to hold good fitness for an entire season, which for some can be February to November! It's also nearly impossible to stay uber motivated for months on end. Enter the double peak format! Even if you don't have "goal races" a double peak training plan has been shown to produce better results over time. And guess what? We are in that very time of year (early summer) when a lot of our athletes are taking that mental and physical break from training so it's all fresh on our minds. So if you struggling with motivation or fitness plateaus, or you just like the term "double peak", join us for another episode of #coachesoncouches This Week's Shout Outs: Wayne Ogorzalek Todd Perkins Ironman Tulsa Heather Nichols Greg Rohde Leigh Ruston Adam Firrone Kirsten Sass Matt Joiner and Mark Yoshida of Rockabilly Gran Prix New Segment! What the What!? (Things that confuse us right now in the endurance world)
This episode we go Q&A style! We’ve got a few questions we’ve been holding onto from listeners, including some questions sent in live via Facebook. We’re talking anything! Run, bike, tri, speed, grub, philosophy, and anything in the middle. If we don’t know the answer, we will make one up! Just kidding. But seriously. Here are a couple of the topics: Saddle sores, gut rot (great conversation starters), vegans and their protein, and hydration. You can always submit questions to couch@buildpeakcompete.com and we will get those answered live on the show.
Shoutouts!:
Dirty Kanza 20
Hart Robinson
David Collins
Willis Porter
Lucas Charles
Thunder in the Forest Tri
Kellan Maxwell
Phillip Young
Bobby Weakley
Cliff Abeles
John Zinn
Todd Perkins
Heather Perkins
Greg Rohde
Michele Weir
Michael Ort - Grand Teton 5k and Half Marathon
William Hennessey - Braves 5k
Chad Haga - Giro Stage 22 TT Winner! USA USA!
Good Luck: Eagleman 70.3 Athletes!
This week, coaches D and B-Fun talk about what it takes to withstand an Ironman triathlon. With all the excitement surrounding the possibility of #IMMEMPHIS, a lot of you may be thinking about doing your first iron distance triathlon. Or maybe it's just been on your bucket list. Or maybe you just woke up today and said, yup, I'm gonna do that. In any case, we are here to help. So with that, we talk about what it takes for an average Joe or Jane (with real responsibilities, possibly a kid or seven) to finish such a grueling event. We discuss: 1. How much time it takes to prepare based on different triathlon experience levels 2. How much training you can expect to do each week (some minimums here to make sure you can cross the finish line and not waste your finish line photo) 3. What to expect on the longest weeks (some tips to make sure these happen) 4. The costs of doing an #ironmantri 5. Bonus tips for making it a great experience so you don't sell your gear shortly after Shoutouts Stacy Chick Heather Nichols Adam Firrone Anja Dabelic Keats McGonigal Good Luck Dirty Kanza 200 Riders Please enjoy another episode of #coachesoncouches! #triathlon #tritraining #trinewbie #beginnertriathlete #ironmanintraining #trihard
We've been teaching running for well over a decade. Coach Dale's first gig in sport performance was teaching linear acceleration and top speed running mechanics. Running form can be over taught and over complicated, so we are bringing you 3 of the easiest things you can do to improve your running form.
The quick version:
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Improve your line of sight
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Power your legs with your arm movements
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Let your hips and chest fall together while focusing on heel lift (kinda 2 things sorry)
Bonus: Stretch! But which muscles are the most important to running form? Have a listen to this short episode and find out.
The shout outs take up the first 8 minutes or so because we had one heck of a race weekend.
Shout Outs:
Memphis in May Triathlon
Greg Rhode
Tony Gambrell
Heather Nichols
Jamie Bailey
John Zinn
Cliff Abeles
Wayne Ogorzalek
Tom Ratliff
Michael Ort
St. Jude Crew - Dr. James Downing, Lynn Wynn, and Coach Chris
Ironman Chattanooga 70.3
Phillip Young - PR and one of top bike times
Adrian Hall - Big PR
Assault on Mount Mitchell
William Hennessey - massive improvement
Cheaha Challenge - Gary Z, 128 miles almost 13k.
This episode could be bit of a controversial one. We will be chatting about what your training age (very different than you chronological age) should say about your training as a whole. We’ll define training age, and talk about the different stages in an athletes journey, and how skipping a stage can affect an athlete‘s longevity, athletic potential, and enjoyment in their chosen sport. As a brief, here are the stages we'll discuss. Keep in mind, some athletes will never reach stage 4 or 5. That's fine. But skipping any of the first 3 can have a negative impact on an athlete's athletic or health potential. Training Ages: 1. Learn to Train 2. Love to Train 3. Train to Improve 4. Train to Compete 5. Train to Excel (Win) 6. Train to Age Gracefully Which stage are you on? This Weeks Shoutouts! - John Zinn - Wayne Ogorzalek - Craig Jostes - All the Mothers - Eric Cressey - Brett Cummins
It's a bit of a special episode for us. May marks the 10 year anniversary of BPC Coaching. It's been a fun and wild ride helping athletes of all ages and ability levels improve in their health, fitness, and the sports they love. But you don't make it 10 years without gaining a bit of wisdom (yeah we said it...wisdom), making long term observations, and learning specific lessons that there is no research to back, no book of knowledge to guide you, and are only specific to the population we work with. So we'll drop them on you. One after another. All of which formulate a major part of the way we coach. Some super specific, some vague but no less important. Here’s to another 10 years! Shout Outs: - Sally Landham - Leigh Ruston - Liz Hall - Jeremy Matthews - Scott Stader of Run365 Good Luck: Gulf Coast 70.3 Athletes
We're talking to Brian Williams and Sean Hilsdon, race directors of the Walking Tall 50k/25k trail race, about their 6th born (we don't really know how many kids Sean has). These two guys have put massive time and energy into creating what we believe to be the premier ultra marathon in West TN. This is what you get when you bring together a financial planner and an eagle scout civil engineer. A grand ole trail adventure. We'll talk to them about how their dream became a reality and how they ended up getting 300+ runners in a 1st year ultra event. By the way, that's unheard of. We also go into what's new for the 2019 race, and what will most certainly stay the same. Hint: the course. We cap it off with our major tips for preparing yourself for this event, or any long trail event with lots of elevation for that matter. So if you are a race director, trail junkie, or someone who likes to get lost in the woods for hours, you won't want to miss this episode. For more info on the Walking Tall 50k/25k go to www.walkingtall50k.com Shout Outs! Phillip Young - 1st overall Tupelo Sprint Tri Heather Nichols - 2nd overall female Tupelo Sprint Tri All our Big Frog Challenge athletes (too many to list) Will Levy - Longest Ride to Date North Mississippi Endurance Team April Hilsdon Adam Williams Lorrie Williams McNairy County Bank (McCall Wilson)
Multisport is an A to B race. The clock doesn't stop in T1 and T2 people. So we are going to release our tips for free speed into the wild. We've done dozens of talks and clinics on this subject so we're refining it down to only the things that can make you faster with just a little knowhow and practice. No intervals required. So in this episode we talk about the keys of fast transitions. If you have no idea what transitions are, this one may not be for you. Unless you plan to do some multisport events in the near future...then it's exactly for you. And should be required. Here are the major bullet points: - Declutter your transition area. - Organize your transition area. Consider the order you will take off and put on gear. - Mark your spot! Don't rely on your gear to tip you off to your spot (funny story here) - Learn the flying mount and dismount! - The ole T2 grab and go - One last bike and gearing check before going to the swim start - Practice! We add in a few more tips and Coach Dale goes into why he doesn't think shoes on the bike is the fastest way out of T1 for non-drafting events. If you are ready to take minutes off your overall time, sit back, throw on your goofy looking helmet, get your speed laces set, and join us on the couch. Shout Outs: - Mathieu van der Poel Good Lucks: - Big Frog Challenge Athletes
We've talked before (episode 1) about avoiding a heat beat down, but today we are going to talk specifically about the value of sweat sodium testing. We chat about: - What is sweat sodium testing? - Why is sodium so important? - How much sweat sodium concentration varies in athletes - What's the average? - What to do with the numbers once you have them - How we test sweat sodium concentration - Cost of testing and how to find a testing location in your area Links: Booking group or local (Memphis) testing: https://buildpeakcompete.com/hydration Find a testing center near you: https://www.precisionhydration.com/pages/book-a-sweat-test Estimate your sweat sodium with a free online test: https://www.precisionhydration.com/pages/main-sport.html?source=bpc Don't miss this week's massive list of shout outs! - Philippe Gilbert - Ben Kanute and Daniela Ryf - Makena Gates and Justin Lippert - Megan Fillnow and Patrick Parish - Todd Buckingham and Casidy Hickey - Kirsten Sass - Hart Robinson and David Collins - Our Los Locos Duathlon AG Podiums (too many to list for time sake, you know who you are!) - Ironman Memphis? - Brian and Jade at Baron's Man Cave for the tight do's
In this episode, Coach D and Coach B-Fun break down what they learned from their best and worst race experiences. From poor hydration, to poor race preparation, to not knowing the competition, we've screwed it all up in our days so you don't have to. It just so happens that we learn a lot more from the races that didn't go as planned. This is a shorter episode with a little story time so get comfy and enjoy! This week's Shout Outs: - Alberto Bettiol - Liz Hall - Adrian Hall - Phillip Young - Willis Porter - Steven Bassett - Joe Martin Stage Race
In this episode we chat about the most common issues we see when fitting bikes. We've been fitting bikes professionally for the last decade and have seen a lot. Worked through a lot. It hasn’t all been pretty, but no bike/rider combo is the same. These issues could be things about the bike, it could be things about the rider. Neither can be ignored if you truly want to be dialed in. We also dive into Coach Dale's philosophy and fitting process since it differs from a lot of fitters. With a background in exercise physiology and biomechanics, he prefers never to accommodate something that can be fixed with strength, stretching, or proper mechanics because it's better for the rider in the long term. If you pedal two wheeled machines and you've never been fit, aren't comfortable on your bike, or aren't sure if you are truly optimized on your steed, you won't want to miss this. If you are in the Midsouth, you can book a fit at bpc.setmore.com This week's shoutouts: - Dan Applegate - Brad Harriman - Hart Robinson - David Collins
In this episode, we have pro runner, coach, and sport psychology guru Lauren Paquette. And we couldn't be more psyched. Get it? As a multi-time Olympic trialist, Lauren is still traveling the globe taking on the best in the world. We dig a little into her past and personal life as always, but what we really wanted to dive into is how she prepares herself mentally for a big race. How do we best control that massive limiter between our ears? How do we get to the line with superb confidence and push beyond what our brain tells us we can't do? We ask Lauren about her personal mental strategies as well as the ones she suggests for the amateur racer looking to push beyond when the brain is saying “nope”. The mental game has been Coach D's recent obsession so this one is a can't miss episode. Shoutouts! -Greg Rohoe -Margie and Tom Ratlif -Hart Robinson -Everyone racing for team USA
This week on the couch we've got local hometown hero and ITU elite triathlete Seth Rider coming in to chat with us. We've watched in awe as Seth has gone from shaggy-headed junior to getting a hair cut and battling the best in the world while fighting for a spot on the US Olympic team. We'd like to think his success revolves around all the group rides and races we exerted "tough love" on him as a teenager. But we've come to terms with the fact that he's just better than us and works harder than everyone else. We talk about Seth's journey so far and dive into the inner workings of the elite development pathway. You’ll also get a glance into a general training week for the 22 year old pro. Our favorite part of the conversation was when Seth broke down some of the lesser known strategies involved in draft legal racing. If you're a fan of the sport of triathlon, you won't want to miss this. So find your own couch and hunker down! *We had a bit of an audio failure but we cleaned it up as best we could. But this was an awesome interview! Shoutouts: -Lee Ruston -Weekday Hammerfest -David Boyd - Walt Rider
The time has changed and that means weekday group rides are back! We are as excited as you are so we’re going to harness our chi and drop our Golden Rules for Not Getting Dropped on you fine folks. These tips will increase safety and efficiency, maximize your street cred, and minimize your chances of getting dropped like a bad habit. This Weeks Shoutouts! -JZ -HOP Season -Heather -Rachel Randall -Hudson Hall
This week on the couch we have the one, the only, the OG triathlete himself, Murray Scott. We plan to relive what some call "the golden age of triathlon" vicariously through his racing war stories. Over the years, Murray has raced more than any person we've ever met, and he is still racing like he's getting paid to do it. When he's not racing, he's volunteering and has consistently been one of the big advocates of endurance sports in our region. So we are going to dive into Murray's triathlon past, present, and future to find out how he keeps the drive alive!
We are bringing back Coach Chris Winter to talk about the top training and racing mistakes we see from new AND experienced runners. We'll elaborate on how you can avoid falling into these traps and save yourself from the pit of misery. Or an injury. Or other performance killing outcomes. We aren't talking about celebrating early or forgetting your shoes. These are mistakes we see time and time again. So we hope by getting them out there, we'll save at least one runner, and thus save the world... Some of the mistakes we cover: - Starting off too slow or too fast - Improper warm up or cool down - Running through an injury - Never learning to run fast - Improper shoe choice or using shoes too long And many more! Be sure to give it a listen and let us know if you've done any of these yourself. Don't be afraid, we are talking from experience here. This week's shoutouts! - Matt Mitchell - Crosswinds Classic Road Race - Nick and Bennett Isabella - Hart Robinson - William Hennessy - YMCA of Memphis - Everyone giving us feedback!
In this episode Coach D and Coach B-Fun talk about how we help athletes beat the dark days of winter. It’s cold. It’s dark. It’s constantly raining or snowing. And you are forced to train indoors. It sucks. We know. The coaches will offer up their tips and strategies for not wanting to toss your gear in the trash and live in your attic. The struggle is real! This week’s shoutouts! William Hennessey Crosswinds Classic The weather :(
Today on the couch we’re talking to our very own Coach Chris Winter about everything from his coaching, training, and racing background, to his transition from collegiate runner to coach and amateur competitor in multiple sports. Don't miss this week's shoutouts! -Liz Hall -Sally Landham -Mary Haizlip -Phillip Young -Doug Earthman -Jeff Fejfar
We chat with our good friend, athlete, and coach, Heather Nichols. Like many of you out there, Heather wears a lot of hats. Literally, we think she has more hats than Coach D. But figuratively, here are just a few: - Mom - Triathlete - Bike Racer - Full-Time Fitness Professional - Amateur Tattoo Artist (we made that up) We talk to Heather about how the heck she fits it all in, as well as some of the inner workings of how she trains for triathlons while having a job that piles more training stress on her body. You think you do a lot of training sessions? Wait till you hear this! This week's shoutouts! -Outdoors Inc. -Mathieu van der Poel -Tour Flanders -Sanne Cant -Arkansas -Heather's Daughter Stella
This week Coach D and Coach B-Fun will run down their TOP 5-ish things that they wish they knew when they first got into cycling and triathlon. This can also be read ....Coach D and Coach B-Fun will be revealing the Top 5 dumbest things they did when they first got into cycling and triathlon. The hope is that by professing our blunders we can prevent you from doing the same. Learn from our mistakes, apply it to your own training, and make those gainz faster. If you have any things that YOU wish you knew in the beginning, shoot us a comment, message, or email. We'd love to hear them! Don't miss this week's shoutouts! - John Zinn - Brian Eason - Hart Robinson and David Collins - SwimRun TN - Memphis in May Triathlon - Rebekah Winter - Leigh Ruston - Lift Heavy Run Long Podcast - And more!
In this episode Coach D and Coach B-Fun talk about the benefits of short course racing in relation to overall speed skills development, long course speed, cost savings, and the growth of the sport of triathlon. For those that don't know, short course is basically sprint or olympic distance in the sport of triathlon. At times it seems to be a dying discipline with all the major focus going to half and full distance events. But there are a ton of direct and indirect benefits to entering and competing in local or region short course events. We also plead our case to those that only focus on long course by laying our some of the benefits that can help those athletes go faster over longer distances, including the best season layout for smashing a long course event. We can't grow the sport without you guys and gals! See you at the races. This week's shout outs: - Greg Rhode - Allie Timms - William Hennessey - Doug Earthman
Today on the couch Coach D and Coach B-Fun answer a question we get a lot from athletes who simply put, want to make the most out of their training. How repetitive should my training be? It's a simple answer that you may or may not like. It's also a part of coaching that is tough to balance when you are trying to keep people from abandoning ship on their training. Here are some of the key points: 1. You need to choose the focus of a quality workout. Then repeat that 1-3x per week depending on if you are a single sport athlete or multisport. Most people can handle about 2 quality sessions (hard focus/structure) per week. Multisport athletes can handle 1-2 in each sport, but not 2 in each sport every week. 2. Repeat those sessions, with proper recovery, until you no longer see improvement. 3. To make it more interesting, simply keep the focus and change the loading method (12x400 repeats vs 6x800). As long as the focus stays similar, you'll be on track to improve. 4. The fewer quality sessions you do, the more repetitive they need to be. Don't miss this week's shout outs: - Mathew Roberts (Our Digital Content Intern) - Max Paquette - Hart Robinson - David Collins - Mississippi Gravel Cup - Slowtwitch
Today on the couch Coach D and Coach B-Fun talk about how and what to change about your environment in order to achieve your goals as an endurance athlete, or any goal in general. The first thing to know is that there are certain aspects of your environment that are easier or harder to change. We will focus on the easiest first and move to the harder aspects of changing your environment. The big 3 things here are: 1. Your Gear and Equipment 2. Your Habitat and Surroundings (Includes Your Peeps) 3. Your Habits and Routines (Yes, the hardest to change) With the three main methods of change we talk about how each one is utilized to increase your chances of achieving your goals in: 1. Consistency 2. Nutrition 3. Recovery We chose these areas because they are the most common areas people set goals...and forget about them. You're guaranteed to pull some good nuggets out of this one and smash your goals this year so join us, subscribe, and drop us a review when you knock out that next PR! Don't miss this week's shout outs: - Shayna, Akiva, Shmuel Somer - John Zinn - TrainingPeaks - And more!
Today on the couch we chatted with Earl Glazer. When he’s not flying 777’s, his hobbies include riding (really aggressive geometry) bikes and building his own steel frame sets. We dove into his past as a cyclist in the 70s, and how he got into building custom geometry steel bike frames. We also talked about some of the benefits of steel frames and how they differ from the heavy, sloppy steel bikes of the past. We even get into the process of getting a custom bike made, options, and turnaround times you can expect when someone is making a bike by hand. We also get a couple of tips out of Earl as to how he makes sure to get in his training with such a busy life. If you want to contact Earl, you can find him at earlglazercycles.com
This week on the couch (or a couch) we spoke with Phillip Young. Triathlete, full time salesman, husband, dog rescuer, and compulsive smiler. He's been a mainstay in the weekly shoutouts so it was about time to get him on and let him share his story. Phillip is one of the most consistent athletes we've coached over the years and he has made some CRAZY progress because of it. He's gone from fighting for an age group podium to fighting for the overall win. He also claimed his first national championship this season in aquabike. He's been to several world championship events, and in his spare time he smiles a lot. Like a lot. It's infectious really. We talk to Phillip about his life scenario, how he got into triathlon and multisport racing, and how the heck he fits it all in. He also provides a little insight on why he chose to look for a coach and the value it's brought to his training. There is a ton of good insight for the triathlete, duathlete, or any other multisport enthusiast. Don't miss this week's shout outs! - Katie Compton and Stephen Hyde (short story on when Coach Dale raced him as a Cat 3) - Pete Murray - Laura Cate Young - Adam Kaluzny
Today on the couch...Gift ideas for endurance athletes! Endurance athletes may be some of the hardest people to buy gifts for. The dead ringer gifts are all super pricey and all the less expensive gifts end up "magically" appearing on any given day. But today we will be offering up our gift ideas at several different price points based on things that we get the most use out of as athletes. Any one of these gifts, if your athlete hasn't already bought it for themselves, will get you maximum brownie points. Maybe even real brownies. We have a few (ok maybe a bunch) of shameless plugs for our own services, but none of the product recommendations are paid advertisements or have a positive affect on our wallets. But they should. This weeks shoutouts: - Michael Ort - CJ Neff - Swimsmooth
Today on the couch we talked to our very own registered dietician nutritionalist, Casey Morgan and answer listener questions on nutrition. We also talk to Casey about her experience and education not only in nutrition, but also as a triathlete and triathlon coach. Here is a list of questions we touched on (not necessarily in order): - Is intermittent fasting something I should utilize for an extended period of time? - I've plateaued with my weight loss. What should I do to jump-start my diet again? - How do you plan for hydration electrolytes with a full iron distance? Do you time out how often you take in sodium, potassium and fluids? How do you know how much volume (fluid) to take in during long events? - Should you use Tailwind nutrition and Gu at the same time? - Best way to keep energy up for last miles of marathon? What point is it too late during run to take in a carb load? - Are cheesy bean & rice burritos and fresco style from Taco Bell a good option for breakfast & lunch? - How to get a truly accurate count of calorie expenditures during exercise. - Have you had any experience with endurance athletes following a Ketogenic diet? If so, how did it affect their performance? - A lot of times pre-race/night before meals can get off track among friends. What are some general do's and don'ts as far as food protocol the night before a tri or other race? - How about alcohol intake and recovery? - What types of food besides gels are easy on the gut and great for fuel on a long bike ride or triathlon? - I'd like to know her tips for dealing with insulin resistance in athletes and incorporating that into training/races. Is there a proper strategic use for carbs (especially simple carbs)? - How much better will I be if I go full vegan? Don't miss this week's shoutouts! - St. Jude Runners - Michael Ort - Liz Hall - Sheri Gubin - House of Pain Cyclists - Jamie Bailey - "Pa"
Today on the couch we are prying into Coach Dale’s personal life in hopes of making him sweat. If nothing else, you’ll find out more on how he got into endurance sports, how he got into coaching, and the driving principles behind how he helps athletes improve on a daily basis. If you've ever wondered why the heck you would take advice from our coaches, today is your opportunity to get to know Coach Dale aka Coach D aka Quads Malone. He’s a cat 2 cyclist, a USAT All-American, and has the biggest quads at any running event. We get into: - How and why he got into endurance sports after coming from a background in football and wrestling - How long he's been into sport performance, and how long he’s been a full time triathlon, cycling, and running coach - His collection of NGB certifications and which one he feels was the most valuable - His love of the flying dismount and transitions in general - How many races he's won after eating a chicken biscuit as his prerace meal…actually that’s old news - How he’s gone from a 230 lb. brute to 170 lb. brute - Other fun and possibly embarrassing facts Don’t miss this week’s shoutouts! - MYA Elite Cross Country Team - St. Jude Runners - Leftovers - Kibwe´Johnson - Chip Smith - HOP Cycling Athletes
In this episode we bring in our head running coach Chris Winter to talk about last minute preparation for running a marathon. With the St. Jude Marathon only a couple weeks away, we figured we could help those in total freak out mode chill out a bit. We cover: 1. What you SHOULD be doing in the last 3 weeks before your race. 2. What you SHOULD NOT be doing in the last 3 weeks before your race. 3. Tips for the athlete who is saying to themselves, “oh sh!t, I botched my training but I still want to cross the finish line.” If you are in your final few weeks before your marathon you won’t want to miss this! Don’t miss this weeks shout outs: - Phillip Young (Aquabike AG National Champ) - MiamiMan Multisport Festival - Leslie Brainard - Leslie’s Mom (no mom jokes here, she's a bada$$) - Ann-Marie Braese - MYA Elite XC Team - Footlocker South Regional Championship
Today on the couch Coach D and Coach B-Fun are talking about how to optimize your winter training. It's easy to let the weather dictate your training. Cold weather brings along a lot of excuses for many endurance athletes so the coaches roll through their tips for keeping your training consistent and high quality during those cold winter months. Some of the topics include: 1. Having a plan and planning ahead. 2. How to stay motivated and accountable. 3. How to maximize the convenience of your training and reduce excuses. 4. How to make it through the holiday stretch without derailing your hard work. We also talk a little about our upcoming online cycling program that begins December 4th and runs until the time changes and we have more daylight. All the info about this long standing and proven program can be found at www.hopcycling.com Don't forget this weeks shoutouts! Ann-Marie Braese and Arlington Cross Country Rachel Randall Margie Ratliff Hart Robinson David Collins Grandma's Marathon And More!
Today on the Couch, Coach D and B-Fun talk to Andy Blow and Jonny Tye from Precision Hydration about guess what? NOT hydration. We figured they could use a break from the same old same. So since both Andy and Jonny are former pros, exercise science nuts, and now time crunched athletes, we talked to them about how to train for endurance events on 5-6 hours per week. Just recently Andy trained for the Otillo SwimRun World Championships all on 5 hours of quality work each week. Both Jonny and Andy have trained for an 18 hour paddling race on roughly the same volume. Recently Coach Dale trained for a 50k trail ultra marathon on a peak week of 7 hours and an average of 5 hours per week of running. What's the secret? The main points revolve around: 1. High intensity training to build the aerobic engine 2. Compromising the normal longer warm up and cool down 3. Planning the workouts into your day just like anything else 4. Planning travel accommodations around workouts 5. Having a goal for each session 6. CONSISTENCY - 20 min IS WORTH IT 7. Training specificity We also drop plenty of nuggets in the show along with the one thing low volume can't help you develop for long endurance events. If you are a cyclist, runner, triathlete, swimrun specialist, or any other do-it-all athlete wanting to go long on little time, you will not want to miss this. Don't miss this week's shout outs! - Movember - Hart Robinson - Gus's Fried Chicken - Orange Mud - Paul Newsome of SwimSmooth - And More!
Today on the couch we talk to Leigh Ruston. Wife, mom, part time personal trainer, bad mamajama competitive cyclist. Leigh gives insight into how she balances it all (work, family, training) and how she’s handled some serious adversity over the last 2 years. See, 2 years ago Leigh went down in a rainy criterium and shattered her elbow. She fought back, worked hard, only to find the pavement again. This time it was a fractured scapula. BUT, 3 surgeries and lots of hard work later, she's reaping the benefits of her positive attitude and awesome work ethic. This has been a break out year for Leigh, despite her wreck. She's taken home 2 of 3 Cat 3 state jerseys, seen plenty of podiums, and she's the gal still working at the end of the local hammerfest ride. She’ll also be giving some tips for any ladies interested in racing a bike! #moregirlsonbikes This weeks Shout Outs! - Meg Densmore - Liz Hall - Sean Hilsdon and Brian Williams - Daniel Arnold - Nathan Huff - Coach Chris - Rebekah Winter - Todd Ruston - Swiftwick Socks
Today on the couch we pry into Coach Bryant's life so you can know more than you'd care to about him, how he got into endurance sports, and how he became a full time coach almost 10 years ago. One of the main take aways is the fact that like most people, Coach B-Fun is a time crunched athlete himself. In fact, he works more when most people are training, so his workout schedule is very different than most. He even drops in his top 3 tips for time crunched training. This may be the least Bryant has ever talked about himself so if you have any questions for him, don't hesitate to leave us a comment, email, message, carrier pigeon, etc. This week's shout outs: - Tony Gambrell - The Weather - Patrick Lange and Daniela Ryf - Farmington, NM - New Mexico State Basketball
In this episode we talk to our own Coach Chris Winter and Memphis Youth Athletics president, Nick Dwyer, on how to create a successful (a relative term) cross country program. Between the two of them they have over 30 years cross country coaching experience, a number of regional, and a few state titles under their belt. They share a lot of good nuggets of info through their experiences over the years. We chat more in depth about their top three facets of a great program which are: 1. Culture 2. Educating yourself as a coach 3. Playing the long game If you are a coach, Athletic Director, or considering becoming a coach, you won't want to miss this! And don't forget to check this week's shout outs!
For a lot of runners, hills elicit a lot of self doubt, fear, and anxiety. So today on the couch we talk about why and how to properly run up and down hills along with some technical differences for someone running a marathon or shorter versus and ultra distance race. We will give you a hint, it all revolves around the possibility of muscular fatigue. No one wants to be shuffling to the finish line, so take these tips and dominate some hills.
Today on the couch Coach Dale and Coach Bryant talk about proper use of a transition phase to help refresh the mind and body after a goal event or a long season of racing. The transition phase is one of the most ignored training blocks and although unstructured, it's no less important to maximizing performance, preventing injury, and avoiding burnout.
In this episode we talked to newbie triathlete Greg Rohde about his first season in triathlon, his tips for getting started in multisport, and some things he wish he knew before embarking on this journey. Greg is a regular dude, with somewhat uncommon levels of focus and self motivation. He works a full time job with a wife in PT school. He also has a life outside of triathlon that includes building awesome custom cafe racer motorcycles. In his first season, Greg took on only sprint triathlons under the recommendations of Coach D. However, he did take on his first tri ever AND his first USA Triathlon national championship event in the same season. Pretty massive jump! Coach Dale also goes into how he progressed Greg from an injured runner into a triathlete winning his age group in one season. This wasn't easy, but with Greg's work ethic, he made some massive improvements along the way.
Today on the couch, coach Dale and Bryant lay out how they would progress and structure the training for an endurance athlete looking to add strength training to their regimen. The benefits of strength training to runners, cyclists, and triathletes are undeniable, yet most of the endurance world is still skipping the weights. Don't be that athlete! Take our advice, get started on a strength program, and let the gains begin!
In this episode we talk to Keith Merriman and Brian Eason about adventure racing and their experience at Untamed New England. Both Brian and Keith are business owners, dads, and lead extremely busy lives. Brian is a seasoned adventure racer, competing all over the world. Keith jumped in head first and took on this event as his first ever adventure race. Listen for a ton of great insight into what adventure racing is, what qualities make a great adventure racer, and how to get into the sport if it's something you've been considering.
In this episode we talked to Hart Robinson. Husband, Dad, business owner, part time sheriff, grower of epic staches. Oh and he’s fast on a bike. He was 2nd overall in the single speed division at Breck Epic this year, among other great results. Hart talks about how he balances training, work, and family, as well as how he prepared for such a grueling event...at sea level, and without any major climbs nearby. As Hart's coach, Coach Bryant also gives his input into Hart's training and what they decided to focus on this season with such a big goal on the calendar. You might be surprised at what they spent Hart's training time on.
Shout out to Cleveland! On this episode, the coaches talk about the 2018 USA Triathlon National Championships in Cleveland, Ohio. They dive into the logistics of travel, the city, the courses, and daily preparation for racing "the double", which is the Olympic Tri on Saturday and the Sprint Tri on Sunday. If you are racing USAT Nationals in 2019 you won't want to miss this!
On today's episode Coach Dale and Coach Bryant are on the Costco Special talking about morning fueling for endurance athletes. We dive into proper nutrition timing, calorie amounts, and give you some ideas of what our athletes are fueling with before races and longer workouts. If you have ever struggled with bonking or lack of energy during a race or event, you won't want to miss this!
On todays episode the coaches talk about how best to pick races for your best chance at a PR or high placing. A common mistake when training for an event is overlooking the course and conditions you will be racing in. For this reason, Coach D and B-Fun will be going over all the things they look at when helping an athlete choose a goal race with the intention of placing high or setting a personal best.