Strength Training For Cyclists - Dialed Health: Recent Episodes
Derek Teel
Derek (Owner and Head Coach of Dialed Health) discusses health/riding topics specifically relevant to cyclists of all disciplines. Guests include some of the top professionals in the cycling and health industry (from World Tour Road to DH World Cup).
Thank you Buycycle.com for sponsoring this episode!
Use code "DIALEDHEALTH" at checkout to save $100 on your purchase.
Ridebasic.com - Data Driven Athlete
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Leave A Google Review For The Website
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
PLEASE RATE & REVIEW THE PODCAST!
Thank you Buycycle.com for sponsoring this episode!
Use code "DIALEDHEALTH" at checkout to save $100 on your purchase.
Follow @kvermaerke on Instagram
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Leave A Google Review For The Website
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
PLEASE RATE & REVIEW THE PODCAST!
Thanks for listening! PLEASE RATE & REVIEW THE PODCAST
@samarasheppard on Instagram
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Leave A Google Review For The Website
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Thanks for listening! PLEASE RATE & REVIEW THE PODCAST
mrmikecohen.com
@mrmikeco On Instagram
The Feed / Mike Cohen REEL
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Leave A Google Review For The Website
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Thanks for listening! PLEASE RATE & REVIEW THE PODCAST
iamtedking.com
@iamtedking On Instagram
Ted King On Youtube
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Leave A Google Review For The Website
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Thanks for listening! PLEASE RATE & REVIEW THE PODCAST
Leave A Google Review For The Website
TrainerRoad - Get Faster
@leejonathan_ On Instagram
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Thanks for listening! PLEASE RATE & REVIEW THE PODCAST
Leave A Google Review For The Website
King Of The Ride Podcast On Apple - Derek Teel
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
It's great to be back! These are the 5 Principles that I've used to guide my training through the worst injury of my life.
PLEASE RATE & REVIEW THE PODCAST
Leave A Google Review For The Website
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
PLEASE RATE & REVIEW THE PODCAST!
Time Stamps
0:00 - Intro
3:01 - My Camp Review
21:29 - Lance Haidet's Camp Review
43:44 - Outro
Leave A Google Review For The Website
DH Mini Camp Day 1 - Road
View On Strava
DH Mini Camp Day 2 - Gravel
View On Strava
Lance Haidet
Instagram: @lancy_pants
Strava : https://www.strava.com/pros/2041772
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
How Top Pro's Take On A 5 Day Gravel Bike Packing Trip
Time Stamps
0:00 - Intro
2:03 - Keegan Swenson On The Spirit Tour
The Spirit Tour Newsletter
http://www.thespirittour.com/
Keegan Swenson
Instagram: @keegels99
Strava : https://www.strava.com/pros/193027
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
PLEASE RATE & REVIEW OUR PODCAST -
Time Stamps
0:00 - Intro
1:43 - Zach Josie Testimonial
4:59 - What Home Equipment Cyclists Should Buy
26:58 - Member Questions - Correcting Back Pain From Squatting
33:04 - Personal Dialed Health Shred & Training Update
Garage Gym Reviews On Youtube
Testimonial - Zachary Josie on IG: @zar1232
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
PLEASE RATE & REVIEW OUR PODCAST -
Time Stamps
0:00 - Intro
2:17 - EJ's Weight Loss Journey
Ethan Jones
Youtube: https://www.youtube.com/@Ejstrainingcamp
How Ethan transformed His Body In 5 Months: Video
Instagram: @ej_trains
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
PLEASE RATE & REVIEW THE POD -
Time Stamps
0:00 - Intro
1:44 - Dialed Fam Testimonial
9:02 - Endurance Exchange Panel
27:07 - Member Question
31:29 - Shred Update
The Adventure Stache Podcast
Instagram: @theadventurestache
Apple: Derek Teel on strength training for cyclists
Spotify: Derek Teel on activation and double everesting
The Endurance Exchange
https://www.enduranceexchange.com/event/b456a4d9-8e56-4d93-a707-571fbebfb5f9/summary
The Dialed Health Shred - 30 Day Fat Loss Challenge For Cyclists
https://mailchi.mp/3d0f709ae248/dialed-health-shred-2024
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
PLEASE RATE & REVIEW OUR PODCAST ON APPLE & SPOTIFY
Time Stamps
0:00 - Intro
3:16 - Savilia Blunk
Savilia Blunk
Instagram: @saviliablunk
Website: https://www.saviliablunk.com/
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro + Announcements
6:25 Dialed Health Shred Details
27:53 Goals + Race Schedule
30:11 Insomnia
The Adventure Stache Podcast
Instagram: @theadventurestache
Apple: Derek Teel on strength training for cyclists
Spotify: Derek Teel on activation and double everesting
The Endurance Exchange
https://www.enduranceexchange.com/event/b456a4d9-8e56-4d93-a707-571fbebfb5f9/summary
The Dialed Health Shred - 30 Day Fat Loss Challenge For Cyclists
https://mailchi.mp/3d0f709ae248/dialed-health-shred-2024
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro
3:44 Cole Paton
53:36 Weekly Thoughts
Cole Paton
Youtube: @Cole_Paton
Instagram: @colepaton
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro - 0:00
ELIEL Cycling with Ryan Cady - 3:01
Weekly Thoughts (Biz & Personal) - 1:04:04
ELIEL Cycling
Web: https://www.elielcycling.com/
Use Code "DIALEDHEALTH10" to get 10% off your order
Ryan Cady
Instagram: @ryanecady
Strength Training For Cyclists
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro - 0:00
Off Season Nutrition With Alex Larson - 3:22
Weekly Thoughts - 1:09:20
Alex Larson
Web: alexlarsonnutrition.com
Instagram: @alexlarsonnutrition
Strength Training For Cyclists
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Leave A 5 Star Review on Google: https://g.page/r/CTjBiQEt0LWtEB0/review
Time Stamps
0:00 Intro & Announcements
4:18 Lance Haidet Interview
56:59 Weekly Thoughts - Biz Update
Race Recon with Lance Haidet On Youtube
Lance Haidet
Instagram: @lancy_pants
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 - Intro + Updates
4:28 - Strength Training For Cyclists Q&A
Dialed Health Riding Kits - Available Until Oct. 30th 2023
https://429-dialed-health-edi0823-12023.itemorder.com/shop/home/
Strength Training For Cyclists - 7 Day Free Trial https://dialedhealth.com
Leave A 5 Star Review on Google: https://g.page/r/CTjBiQEt0LWtEB0/review
Dialed Health Social
https://www.youtube.com/@dialedhealth https://www.instagram.com/dialedhealth/
Time Stamps
0:00 - Intro
5:08 - Alexey Vermeulen Interview
1:04:44 - Weekly Thoughts (Dialed Health Riding Kits + Thank Ride)
Alexey Vermeulen
Instagram: @alexeyvermeulen
Willie (Dog): @sirwilliethewiener
From The Ground Up Project (On Youtube)
https://www.youtube.com/@FromTheGroundUpProject
Strength Training For Cyclists - 7 Day Free Trial https://dialedhealth.com
Leave A 5 Star Review on Google: https://g.page/r/CTjBiQEt0LWtEB0/review
Dialed Health Social
https://www.youtube.com/@dialedhealth https://www.instagram.com/dialedhealth/
Time Stamps
0:00 - Intro
2:47 - Jon Thornham (Flo Cycling) Interview
1:07:09 - Weekly Thoughts (HOG Race & Roam Recovery Recap)
Jon Thornham / Flo Cycling
Instagram: @flocycling
flocycling.com
Faster Podcast By Flo Cycling
Strength Training For Cyclists - 7 Day Free Trial https://dialedhealth.com
Leave A 5 Star Review on Google: https://g.page/r/CTjBiQEt0LWtEB0/review
Dialed Health Social
https://www.youtube.com/@dialedhealth https://www.instagram.com/dialedhealth/
Time Stamps
0:00 - Intro
3:13 - Zack Morris Interview
57:20 - The Mystery Of The Oreo Man
1:07:45 - Roam Recovery & More
Zack Morris
Instagram: @_zackmorris
Team EF Coaching
The Cycling Performance Podcast
Strength Training For Cyclists - 7 Day Free Trial https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth https://www.instagram.com/dialedhealth/
Thank you to all the people/sponsors listed below who made this possible!
Main Drivers
Dad (Jim Teel)
Pete Muir
Todd Beasley
Rider Drivers
Greg Lee
Erich Kerstan
James Velasco
Videographer
Zach Youngberg
Route Builders/Pacers + Riders
Tony Marengo
Jonathan Lee
Riders
Jacob Velasco
Jeff Rosales
Travis Tufte
Alex from Nevada City
Dylan Jones
Dylan Disarro
Kyle From Reno
Bryce Lewis
Fred Stamm
David Kerstan
Greg Young
Signs
Lauren Kress
Ali Didier
Rest Stops
Brent Ruybalid
Oreo Hand Up Guy
Who Are You?
Texters
Thanks to Everyone who texted me words of encouragement throughout the day. They popped up on my head unit and it meant so much. There were over 100 so I can’t list them, but just know it made a huge difference.
Online
Thanks to everyone following our live tracker and have commented, messaged, or shown support by engaging with the content.
Sponsors
Specialized - Tanner & Jordan
Garmin - Walter
Bare Performance Nutrition - Grace
ELIEL - Crystal
ALMSTHRE - Jenna
SCICON - Andre
Kinetic Cycles
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro
3:03 Tyler Pearce AKA The Vegan Cyclist
49:27 Everest Roam Updates + Ride Nutrition
Training Day With The Vegan Cyclist On Youtube
*Teaching Tyler A Kettlebell Flow In Yosemite Valley (Ride in, Ride Out)
The Vegan Cyclist
Youtube: https://www.youtube.com/@TheVeganCyclist
Instagram: https://www.instagram.com/the_vegan_cyclist/
Strava: https://www.strava.com/athletes/180549
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro
3:41 Daniel Benjamin Interview
46:44 Dialed Fam Updates: Winter Kits & Youtube
Daniel Benjamin's Testimonial + Before & After Photos
https://dialedhealth.com/blog
Daniel Benjamin Social
Instagram:@daniel___benjamin
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
ANNOUNCEMENTS: I’m on the Ask A Cycling Coach Podcast by TrainerRoad. Episode link will be posted once it goes live at 8am PST Today! Also, the details on my trip to Denver, next weeks podcast episode, & winter kit updates!
Time Stamps
0:00 Intro
2:24 Jonathan Lee Interview
1:27:52 EVEREST ROAM updates
Jonathan Lee
Instagram: @leejonathan_
TrainerRoad
https://www.trainerroad.com/
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Products Mentioned In This Episode
Pure Glucose Powder - Amazon
Fructose Powder - Amazon
EJ's Training Vlog
5 Exercises To Improve Your Sprint
Time Stamps
0:00 Intro
1:52 Finsty Interview
34:42 Announcing My Next Riding Challenge (EVEREST ROAM)
Russell Finsterwald
Instagram: @finsty
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro
2:08 Alison Jackson
25:44 Weekly Thoughts: My Bad/Good Habit
Alison Jackson
Instagram: @aliactionjackson
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 - Intro
2:24 - Answering Your Questions With Coach Josh Rasmussen
1:05:13 - Truckee Tahoe Gravel Race Recap
Josh Rasmussen
Instagram: @joshrasmussen22
Strength Training For Cyclists - 7 Day Free Trial https://dialedhealth.com Dialed Health Social https://www.youtube.com/@dialedhealth https://www.instagram.com/dialedhealth/
Time Stamps 0:00 Intro 3:30 Colby Pearce Interview 1:04:27 Weekly Thoughts: Food Tracking, New Goals, & Biz
Colby Pearce
https://www.colbypearce.com/ Instagram: @colby_pearce
EF Cycling Podcast Ep. 10
Team EF Coaching Strength Training For Cyclists - 7 Day Free Trial https://dialedhealth.com
Dialed Health Social https://www.youtube.com/@dialedhealth https://www.instagram.com/dialedhealth/
Time Stamps 0:00 Intro 3:18 Sofia Gomez Villafane 55:40 Weekly Thoughts: Nutrition, Training, and Upcoming Events
Sofia Gomez Villafane Instagram: @sofithevilla Strength Training For Cyclists - 7 Day Free Trial https://dialedhealth.com
Dialed Health Social https://www.youtube.com/@dialedhealth https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro
3:13 Unbound Recap
44:47 Unbound Q&A
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro
2:42 John Wessling
56:52 Member Testimonial
58:35 Unbound Bike Set Up & Goals
John Wessling
Instagram: https://www.instagram.com/jrwessling/
Troll Training: https://www.trolltraining.com
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro
2:48 The Summer Maintenance Program
4:20 Tyler Pearce AKA The Vegan Cyclist
1:07:05 Stetina Pays Dirt Recap
1:23:45 Biz Update
The Vegan Cyclist
Youtube: https://www.youtube.com/@TheVeganCyclist
Instagram: https://www.instagram.com/the_vegan_cyclist/
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 Intro
2:31 New Program
4:19 Luke Lamperti - Trinity Racing/Specialized
34:03 Review Of The Week
35:56 Bailing On A Race
39:30 Ride Motivation
44:22 The Website/App
Luke Lamperti
Instagram: @lukelamperti
https://www.instagram.com/lukelamperti/
Strength Training For Cyclists - 7 Day Free Trial
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
0:00 - Intro
1:56 - Bare Performance Nutrition - Go Packs
2:33 - Walter Summers - Garmin Athlete Manager
28:01 - Review Of The Week
28:49 - Fueling Strategy
33:38 - Strength Training & Knee Health
37:44 - Tapering For Unbound38:19 Race Category
39:59 - Supplements I'm Taking
42:00 - Interval Training Details
43:06 - Outro
Bare Performance Nutrition
Instagram: @bpnsupps
bareperformancenutrition.com
Walter Summers
Instagram: @wsumsum28
garmincycling.com
Strength Training For Cyclists
https://dialedhealth.com
Dialed Health Social
Watch This Episode On Youtube!
https://www.youtube.com/@dialedhealth
Follow On Instagram
https://www.instagram.com/dialedhealth/
Time Stamps
Intro - 0:00
Nutrition For Cyclists With Alex Larson - 3:37
Car Collision, Sea Otter, & Levi's Gran Fondo - 55:05
Alex Larson
Web: alexlarsonnutrition.com
Instagram: @alexlarsonnutrition
Strength Training For Cyclists
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro - 0:00
Discussing My Unbound Training Riding Plan With Frank Overton - 3:08
Follow Up Thoughts - 40:41
FasCat Coaching
fascatcoaching.com
@fastcatcoaching
FasCat Cycling Training Tips Podcast - Apple
Strength Training For Cyclists
https://dialedhealth.com
Dialed Health Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro - 0:00
Interview With Christopher Blevins - 3:02
Updates & Outro - 50:25
Follow Christopher Blevins On Instagram
@christopherblevs
Cape Epic Recap On Youtube
Strength Training For Cyclists
https://dialedhealth.com
Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro - 0:00
How To Fix Low Back Pain With Josh Rasmussen - 2:35
Follow Josh On Instagram
@joshrasmussen22
Strength Training For Cyclists
https://dialedhealth.com
Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time StampsIntro - 0:00Frank Overton From FasCat Coaching - 3:08Weekly Thoughts (recipes, books, content, & new bike) - 40:41fascatcoaching.comFollow FasCat On Instagram@fastcatcoachingFasCat Cycling Training Tips PodcastStrength Training For Cyclistshttps://dialedhealth.comSocialhttps://www.youtube.com/@dialedhealthhttps://www.instagram.com/dialedhealth/
Time Stamps
Intro - 0:00
Leg Exercises With Josh Rasmussen - 4:30
BWR Recap & My Health/Performance Goals - 20:27
Follow Josh On Instagram
@joshrasmussen22
Belgian Waffle Ride
Strength Training For Cyclists
https://dialedhealth.com
Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro & Announcements - 0:00
Interview With Keegan Swenson - 3:14
Dialed Health Shred & Outro - 36:24
Follow Keegan Swenson On Instagram
@keegles99
The Call Of A Lifetime On Youtube - Ep. 1
Strength Training For Cyclists
https://dialedhealth.com
Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro & Announcements - 0:00
Interview With Cody Kaiser - 3:28
Personal Update & Outro - 38:30
Follow Cody Kaiser On Instagram
@thekidkaiser
Diverge STR Review On Youtube
Rock Cobbler Recap - The Vegan Cyclist On Youtube
Strength Training For Cyclists
https://dialedhealth.com
Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro & Announcements - 0:00
Interview With Coach Josh - 2:29
Rock Cobbler Gravel Recap - 45:56
Fatherhood Update & Outro - 50:51
Follow Josh Rasumussen On Instagram
@joshrasmussen22
Strength Training For Cyclists
https://dialedhealth.com
Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro & Announcements - 0:00
How Neilson Powless Won The Grand Prix Cycliste de Marseille - 2:00
Personal Update: Pain Cave, 2023 Kits, Getting Sick, Racing - 26:28
Outro - 41:12
Follow Neilson Powless On Instagram
@neilsonpowless
Race Profile/Power Data
Grand Pre Cycliste de Marseille Ride on Strava
Strength Training For Cyclists
https://dialedhealth.com
Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Time Stamps
Intro & Announcements - 0:00
Why I take 5g of Creatine Daily & Why Some Cyclists Don't - 3:41
Legion Of Los Angeles' Lance Haidet Interview (early season training) - 13:42
Outro - 33:58
Follow Lance Haidet On Instagram
@lancy_pants
Resources
https://www.healthline.com/nutrition/10-benefits-of-creatine
https://shop.bpnsupps.com/dialedhealth
Strength Training For Cyclists
https://dialedhealth.com
Social
https://www.youtube.com/@dialedhealth
https://www.instagram.com/dialedhealth/
Talking Points
- Hire Team to build the business bigger
- Spending Investment Money:
- 20K to App right Away
- Pressure of building the app & the release date
- Why Rides
- BWR (1st Drop Bar Race) - inspired for focusing on the endurance side of the sport.
- Running Out of Money
- Scaling Down The Team, but still paying additional month
- Stopping The Podcast
- Instagram Blowing Up
- Brand Partnerships
- Double Everest
- Youtube
- Heart Of Gold (1st Gravel Race)
- CX (first time racing CX)
- Video Editing
- Trying to buy a house
- Closing Studio/Garage Build Out
What I learned?* I’m willing to take risks * More doesn’t mean better * Get Comfortable with Necessary Endings * Take Responsibility and Don’t Burn Bridges * What are you best at? What do you do easily that other people struggle with? Do that thing. * My Brand Motto Works: Start Moving Forward
2023 Strategy* Focus on the personal side to my brand * Show more health content around lifestyle * Prune Biz * No New Product Features Until The App Works Great * Budgeting * More Frequent Content * Patience * Sponsored Rider
What we discussed:
0:00 - Intro
2:23 - Announcements
3:52 - Ron’s initial reaction when he saw the route
6:14 - Description of the Caldera 500 route
8:17 - What’s the FKT and history of Caldera 500?
9:59 - How did Ron plan the waypoints?
14:23 - What were Ron’s major concerns and fears during the ride?
19:59 - Ron’s bike set up for the ride
24:47 - In a perfect scenario, what was Ron’s goal when he did the ride?
30:28 - How was the first day of the ride and how long did it go as planned?
35:24 - When did Ron have his check-in timewise?
36:36 - Ron’s unexpected crash
45:35 - Ron’s Day 2 of riding
50:02 - Why did Ron decide to take the 250 Turn?
55:32 - Tony finishing the Caldera 500
Guest IG/Show Links Follow Ron on IG: @ronshevock
Caldera 500: Sträva Route
Caldera 500: General Info
Watch “Double Everest” Here
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
Follow Ron on IG: @ronshevock
What we discussed:
0:00 - Intro
2:07 - Announcements
4:38 - Why is frequency (consistency) more important than intensity?
6:13 - How many days is Josh riding in a week?
7:45 - How did Josh model his program?
10:33 - Does Josh hold back too when it comes to leg training?
14:07 - Why is it hard to bounce back if you are inconsistently training?
17:59 - What variable is often neglected when doing intensity training?
20:20 - Josh’ favorite way of preparing for sessions?
21:42 - What is a T-Spine?
24:51 - Derek’s take on Josh’ prep sessions
28:23 - What is core bracing?
33:56 - Josh’ additional tips in terms of warm ups
35:50 - What is Post Activation Potentiation and when to implement it?
39:35 - Heart of Gold Gravel Race recap
Check out our 7-Day Free trial:
www.dialedhealth.com
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health | Double Everest Ride
Website: www.dialedhealth.com
App: iOS App | Android App
What Derek discusses:
0:00 - Intro
1:41 - Double Everest Ride on YouTube
2:44 - VERT Challenge details
4:00 - Dialed Health’s new guided mobility video
4:48 - What is the Start Moving Forward mindset?
9:30 - How do you know you are moving forward?
9:56 - Derek’s personal Start Moving Forward story
15:58 - Do you always have to go big when following the start moving forward mindset?
16:51 - Why did Derek stop doing races?
20:33 - Derek’s thoughts on people who don’t like growth and help others
Check out our 7-Day Free trial: www.dialedhealth.com
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health | Double Everest Ride
Website: www.dialedhealth.com
App: iOS App | Android App
What Derek discusses:
0:00 - Intro
1:09 - How to know more about Derek’s Double Everesting ride?
1:32 - What happened behind the scenes of Derek’s ride?
3:12 - Derek’s YouTube Content
3:36 - VERT Challenge details
4:58 - Why Derek can’t record his usual content this week?
Check out our 7-Day Free trial: www.dialedhealth.com
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
Links Mentioned:
Bike Minded Podcast: Double Everesting w/ Derek Teel of Dialed Health
Cycle Jerk’s Podcast: Ep 67 Double Everesting with Dialed Health’s Derek Teel
What we discuss:
1:24 - Double Everesting premiere
2:51 - Derek shares the Vert Challenge details
5:10 - Was Lance ever asked to focus on just one discipline?
7:15 - When did multi-discipline start to be widely accepted?
8:06 - Does Lance have a preferred discipline?
10:17 - How does Lance keep his fitness?
14:19 - Do other pros multi-disciplined too?
16:31 - What does Lance do after the end of each season?
18:43 - What does strength training look like for Lance?
22:12 - Any advice for gravel racing athletes that want to perform their best?
Check out our 7-Day Free trial: www.dialedhealth.com
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
To know more about Lance:
Instagram: @lancy_pants
What Derek discusses: 0:58 - Gravel cycling program announcement 3:46 - Derek’s real secret in balancing his time 5:18 - Why Derek says NO sometimes 7:55 - Derek’s perspective in terms of finding balance 9:02 - Personal time after getting married and having kids 13:00 - How creating a daily mission statement helps with goals 16:50 - Cut all the BS out of your life 18:50 - Double Everesting movie premier 19:48 - How Derek was before, during and after the Double Everesting ride 23:16 - How willingness to change his lifestyle helped Derek meet his goals? 30:45 - Derek’s last piece of advice in terms business and work perspective
What we talk about:
2:44 - Where did Neil got the waffle breakfast sandwich and did he eat it while riding?
7:45 - Is there a point for Neil where he has to get a balanced meal?
10:44 - Was winning the San Sebastian race his highlight for the season?
12:16 - Is Neil’s body position intentional or did he train for it?
14:16 - Was Neil really looking at the course map to not miss turns?
17:08 - Neil’s daily schedule at Tour de France
20:08 - Is the time based on American or European viewership?
20:53 - What does Neil do after he finishes a stage?
23:08 - Is there an event for non-participants to try the stages?
24:26 - Did Neil feel that the race was easier because of the support that he is getting?
26:51 - Is it possible to elevate a riders’ fitness by going through the stress of the race?
29:18 - When can you strategize for the stage?
30:29 - Do plans change if someone is not fully-recovered?
32:09 - Is there a recovery modality that has had a lot of impact to Neil?
34:38 - Was there a moment for Neil when he felt it gnarly because of the World’s line up?
36:01 - What happened through the race that made Neil realized that the win was for him?
40:07 - Does Neil have strategies against cobblestones and make his ride comfortable?
41:34 - How does Neil feel with his last gravel race?
43:28 - What does Neil do in his gym sessions?
45:21 - How often does Neil change his training program?
49:58 - Rapid fire questions for Neil from Instagram users
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
Want to know more about Neil:
Instagram: @neilsonpowless
What we talk about:
2:12 - What are Luca’s goals for this season?
3:37 - What made Luca do trail biking?
7:09 - What is Luca’s focus in terms of process and transition for Enduro?
10:00 - When will Luca start his training for the season?
12:25 - Derek’s strength training recommendation
16:05 - Why should Luca spend more time on his bike?
21:03 - What are Derek’s gear tracking recommendations?
26:11 - Why isn’t it recommended to rely so much on data?
29:14 - Derek’s take on Luca’s nutrition and usual meal
32:13 - Why is fueling consistently important?
35:48 - Derek’s tip when you hit a wall during a ride
38:53 - Why is it important to read food labels?
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
Want to know more about Luca
Instagram: @luca_cometti
What Derek discusses:
5:23 - Where did Derek have his Double Everest ride?
11:10 - How did Derek’s day start during his Double Everest ride?
12:02 - What is the best food that Derek had during the ride?
16:10 - Did Derek have major joint pain while doing the Double Everest ride?
22:04 - Did Derek experience mechanical issues throughout the ride?
23:12 - How was the weather during the ride?
27:46 - How did Derek handle the pain every stop?
28:19 - What was one of the mistakes that Derek made on this ride?
29:40 - When did over fatigue creep in?
32:44 - What are Derek’s motivators to complete the ride?
37:35 - Derek’s feelings after completing the ride
39:53 - Vert Challenge details
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
What Derek discusses:
2:16 - Why is it important to have a program to follow?
4:35 - Derek shares a workout from the road program
12:18 - How much impact does “split stance” do?
14:50 - Does static stretching work?
17:42 - Derek’s gear recommendation to have the best training experience.
23:53 - Derek’s take on workout supplements
30:00 - Two points from Derek that could help set the right workout mindset
32:50 - Derek shares a quick business update
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
What Derek discusses:
3:41 - Why does he want to complete a double everesting ride?
5:45 - How to choose a segment?
8:55 - How Derek chose his team for this challenge?
12:19 - Derek’s training routine for this ride
19:50 - Preparation a day before his ride
20:49 - What is his bike and gear choice for this ride?
26:40 - Derek’s nutrition plan
34:22 - How Derek is planning for his rest for the day?
36:31 - Derek’s three tips to maintain to comfort during rides
37:54 - What are his recovery plans and expectations after the ride?
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
What Derek discusses:
2:23 - Why alcohol has been holding him back?
6:33 - How he’s preparing for the Vert Challenge?
10:42 - Moderation and how much he’s been really drinking?
13:45 - What happens to our body when we drink alcohol?
18:17 - How our body recovers after we stop drinking?
25:40 - Reality behind tapering off alcohol intake
Research/Resources:
Jeff Nippard: https://youtu.be/Vwn8E4juTts
CDC: https://www.cdc.gov/alcohol/faqs.htm
Get more daily content from Dialed Health:
Instagram: @dialedhealth
Youtube: Dialed Health
Website: www.dialedhealth.com
App: iOS App | Android App
Related Links:
Dialed Health: dialedhealth.com
Strength and Mobility Training Specifically For Cyclists
BPN: https://shop.bpnsupps.com/dialedhealth
Use this link to shop the website while supporting Dialed Health!
Remedy Coffee: https://remedysupplyco.com
Discount code will be 15% off sitewide and the code is going to be "DIALEDFAM"
In this episode I drop some amazing and some bad news for the Dialed fam. I also go over some of the issues that I’ve faced not only for Dialled health but my personal life. There’s been some massive learning opportunities across the last 6 months which have been a hard pill to swallow however they make me super excited for the future. This isn’t an episode you want to miss!
02:25 - Investor for dialled health
06:40 - 2022 business growth
08:52 - What’s been effective/ defective for dialled health growth
13:51 - Why BWR was a slam dunk
17:09 - Where have I messed up
22:44 - What I’ve learned in hindsight
28:58.- Prioritising networking
38:22 - What I’ll be changing moving forward
This episode of Dialed health is a rerun from an interview I did with Johnathan Lee just before my Everest attempt last September. We go through all the different variables and different route possibilities for this insane challenge ranging from elevation/distance per lap and track comfort to technical difficulty, temperature, and other factors like trail traffic.
03:34 - Start of interview
09:26 - Things to consider choosing an Everest track
17:09 - Effects of altitude on power output
39:57 - Options on trails
50:23 - Chimney beach downhill trail
56:03 - College boy vs Tyrolean trails
Related links:
Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today.
Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off.
Head over to www.Remedysupplyco.com to get your coffee fix today! Use code DIALEDFAM for 15% off.
On this weeks episode I do a full recap of Why Rides episode 2. This was such a cool experience where we organised a full day riding through LA. After that I talk to Pete Moyer who came along as our support driver and we go into more depth of some of the logistical problems. Make sure and stay tuned right to the end of the show where I compare the difference between burn out and over training.
04:03 - Start of recap 22:22 - Why Rides logistics with Pete 38:25 - Secret sauce to capturing the best moments 43:30 - Using the Dialed Health protocol to lose weight and gain muscle 44:40 - Overtraining and burnout 46:37 - What are the signs of Overtraining 51:39 - Emotional and physical signs of burnout 55:39 - Steps to overcoming burnout
Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today. Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off. Head over to www.Remedysupplyco.com to get your coffee fix today! Use code DIALEDFAM for 15% off.
I’m back again this week with your favourite podcast, Dialed Health. Make sure and tune in to hear my break down on the Belgian Waffle Ride. It was my first ever official attempt at an un-road/ gravel race and I learned so much that I can’t wait to share with you. Following that I dive into a conversation with Cody Kaiser where we talk further into how gravel riding works. Then, towards the end of the show we dip into weekly thoughts where I talk about my post race goals as well as our goals for the business.
04:44 - Pre race mindset
05:57 - Strava stats from BWR
33:40 - Gravel Riding with Cody
38:30 - Gravel Race vs Road Race
41:30 - Variations in the Waffle Ride
42:48 - How have gravel rides changed over the years
46:09 - Where I’ve performed well this year
50:45 - How I maximise my potential
Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today.
Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off.
Head over to www.Remedysupplyco.com to get your coffee fix today! Use code DIALEDFAM for 15% off.
Make sure to tune into this weeks episode of Dialed Health. We go back to episode 67 where I get to talk about the perfect cycling diet. I’ll dive into the specific process of tracking food while fuelling your performance and how to keep your calorie deficit.
Then we jump into my therapy session. Yes, it’s weekly thoughts with Derek where I’ll talk about my booth setup at the TDS Enduro as well as my first gravel race at the Belgian Waffle ride. I’ll also give you some app updates and the drop date for the latest episode of Why Rides.
05:41 - How to find your active Basal metabolic rate (BMR)
09:11 - What are macro nutrients
11:33 - How to calculate your macro intake
20:45 - Tips for hard gainers to add muscle mass
21:15 - Deficit calorie intake on rest days
25:06 - The reason I food track and what’s the alternative
26:06 - What you should eat to replace burnt calories
34:39 - High quality foods vs low quality foods
40:44 - Allow yourself to have low calorie snacks to reduce cravings
44:15 - You need to start drinking more water
58:40 - Weekly thoughts with Derek
Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today.
Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off.
Get over to www.Remedysupplyco.com to get your coffee fix today!
Guess what?! Our old episode format is BACK and we couldn’t be more stoked! You’re not only getting an interview this week but bonus segments like member questions and weekly thoughts with Derek.
The episode kicks off with Coach Derek bringing us an interview with pro rider, Alex Wild.
Alex recently placed third at the first stop of the Lifetime Grand Prix (Fuego 80k ICSI race),
Derek and Alex chat about the difference in training leading up to this race as opposed to training for the traditional ICO-style races he typically does. In fact, Alex chats about the specific power, workouts, and volume he did behind the scenes. Plus, you get a sneak peek into what his training diet looks like. Hint: The guy tracks everything!
After the interview, Derek dives into supplements he’s taking and gives you a breakdown of his daily lineup. He explains why and when he’s taking them, as well as how much.
Then, Derek dives into our favorite segment of the podcast: member questions! The first question asked is whether or not it's a good idea to see how you're ranking throughout the day during a stage race. The second question digs into what the effects are of skipping your spring training workouts on weeks where you have less time.
Lastly, we finish the episode off with Weekly Thoughts with Derek. Warning: This may or may not have been a pent-up therapy session that you definitely don’t want to miss!
In this episode…
3:50 - Interview with Alex Wild
26:30 - Weekly Thoughts with Derek
43:00 - Member questions
52:30 - Supplements
Links mentioned:
Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today.
Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off.
Welcome to an Instagram Q&A edition of the Dialed Health Podcast. If you don’t yet follow Coach Derek on Instagram, you best start now! Why? Because he randomly picks episodes to answer YOUR questions pulled straight from Instagram!
In this episode, Derek dives into all things biking training, strength training, nutrition, and a few personal topics!
You’ll get answers on how to get back to training after a long injury/illness, whether or not it’s okay to repeat the same workout all the time, where to start when building your own home gym, and Derek’s chipotle order.
Plus, you’ll find out Derek’s favorite cycling accessory he doesn’t actually need but can’t live without!
Questions Answered:
3:00 - Core works to do at home
5:30 - Derek’s Chipotle order
6:30 - What kind of bike does Derek have?
8:15 - When is the app dropping?
12:00 - Is it okay to repeat the same workouts without changing it up?
14:00 - Have you ever crashed?
17:00 - Tips to start training again after a serious injury
19:15 - Details on Derek’s tats
26:15 - Favorite cycling accessory you don’t need but can’t live without
29:45 - Tips for better balance
32:00 - What should your strength training intensity be?
33:45 - Preferred tacos?
34:15 - Where to start when building out a home gym?
41:00 - Is Derek going to TDS?
44:45 - How do deal with your sweet tooth?
48:30 - How do you stay fit with a cast?
49:00 - Will Derek be at Tahoe Trail 100?
49:45 - How to hydrate before long rides without having to pee a bunch?
51:00 - Does Derek’s wife ride or work out with Derek?
52:30 - Best split for MTB training on/off the bike?
53:15 - Best workout bands to buy?
54:00 - How much non-moving time is estimated for Unbound 200?
54:30 - Do you still tan in the winter?
55:00 - How to look your best wearing a minimal amount of clothing
58:00 - Can we ride together?
58:15 - Do ketones actually work?
1:01:00 - Tips for getting back into training after 2 weeks of the flu?
1:02:00 - Best recovery for sore legs?
1:05:00 - Best homework for week hamstrings?
1:06:00 - Can you overtrain by climbing a bunch?
1:07:00 - Best recovery for a shoulder injury?
Don’t forget to take advantage of your Dialed Health 7-Day free trial by heading over to DialedHealth.com
Be sure to follow Derek on Instagram, @dialedhealth.
Thank you to Manscaped.com for sponsoring this episode! Use code "DIALEDFAM" to save 20% off your order.
Wish you had a stronger core? Have no idea how to build or stronger core? Or, have you tried forever to build core strength but can't figure out why you haven't had any success? If yes, this episode is for you. Not only are you about to learn how to build your core, but you are also going to get an inside look into the how and why trainers program their workouts for optimal results.
In this episode, I'm joined by Dialed Health Trainer Josh Rasmussen and MLB strength and conditioning coach, Ryan Faer. Together we break down the mechanics of what it actually takes to build a stronger core as a cyclist. We dive into what is actually considered as your core, give you a step-by-step guide on what it takes to successfully build strength, and why it's so important to have a strong core in the first place (it's not just for looks!).
I loved being joined by Josh and Ryan who both brought amazing knowledge and golden nugget takeaways to the episode.
What we discuss:
- How much impact your core has even on the rest of your body
- Isolated vs. total body core training
- Using your breath to exhale and contract (or inhale and brace)
- Flexion
- Should you do sit-ups?
- Lateral flexion-extension, anti-extension rotation, and anti-rotation
- Using a variety of different modalities?
- How to apply the forces required to get the training response you want
- How to incorporate core strength into circuit training
Get your Dialed Health training plan now: www.DialedHealth.com
Have you been dragging your feet recently? Have you been feeling stale or burnt out? Have you been struggling to have any urgency to get things done? If you can relate, this episode of Dialed Health is absolutely for you.
Get ready for me to walk you through three steps that will help you get out of any funk, whether it's on or off the bike. Honestly, this is something I've been going through recently and these three things are what has helped me get out of it.
The three big points I make are lumped together: movement and manifestation, creating a purpose and urgency, and evaluation and repetition. These three things are without a doubt going to help create some momentum for you, help you get back on track, help you feel like yourself aga, and help you reach your goals.
What I discuss:
3:00 - Movement
16:00 - Manifestation
28:00 - Purpose
38:00 - Urgency
47:00 - Evaluate
58: - Repetition
Why Rides: A ride experience that justifies why you trained relentlessly. It's to be ready at any moment to have your best ride ever. Why Rides are exactly what I want to do on a bike, because as a husband, father of three, and a business owner, I just don't get the opportunities to go ride my bike all day very frequently. So, when I do, I trust that my body's ready from my consistent training on and off the bike. I want to show you what's possible when you're consistent with your training and to encourage you to keep your body fine-tuned, so when the opportunity presents itself, you can get the most out of it. This is exactly what we dive into in this episode of the Dialed Health podcast. In fact, guest Brady Nations and I give you a play-by-play and a behind-the-scenes look into my very first Why Ride. I did a massive unsupported ride up the NorCal coast and Brady documented the entire journey. Together we talk about the complexity of doing the ride, as well as the complexity of capturing the reality of it. The official Why Rides video releases on April 4th on YouTube. Stay tuned! P.S. Don't forget to grab yourself some Remedy Coffee! Head over to remedysupplyco.com and use code DIALEDFAM for 15% of your order.
In this episode, I am joined by one of the top riders in the world, Jesse Melamed. Jesse is a professional enduro racer who is currently ranked third in the world based on his standings last year in the Enduro World Series, one of the important races in enduro riding. And in 2020, Jesse actually won the series. With all of that being said, in my opinion, he's one of the best riders on a trail bike period. I wanted to have Jesse on the podcast because he nerds out about off-bike and on-bike training as much as I do. He loves the whole process it takes to get to that end result, flawless riding and standing on the podium. Jesse chats through what he does in the off season for training, his strength training plan, his views on nutrition, and how to have your perfect enduro race stage. What we discuss: 12:00 - Taking time off from riding 16:00 - XC bike tires/geometry/brakes 21:00 - What training looks like as a top riding 28:00 - Comparing training plans to other riders 35:00 - Strength training 45:00 - Kettlebell training 58:00 - Habits for optimal health 1:00:00 - Nutrition 16:00 - How to race your fastest enduro line 25:00 - Rapid fire questions Don't forget to head over to RemedyCoffee.com and use DIALEDFAM (all caps) to get 15% off some killer coffee!
If you're looking for motivation to take steps in your own life towards the life you really want to live, this episode is for you. We chat about all the highs and lows on the journey towards building Dialed Health. Hint: It wasn’t roses and butterflies for Derek to get to where he is.
Derek shows us how sometimes we need to put up with the dirty work and not be afraid to work our asses to get to where we want to be. Many of us expect our journeys to be linear, when in fact, it’s going to require a lot of ups and downs to get to where we want to be. But, with passion and persistence, and a hard work ethic, we can accomplish so much more than we realize.
We start the podcast off by going all the way back to Derek’s high school and pro riding days, how he met his wife Lish, how he decided to make the transition from racing to personal training, and how the idea of Dialed Health was formulated.
We then dive into the progression of the business, Dial Health as a whole today, and the continued progression we are striving towards for the future of Dialed Health.
What we discuss:
3:00 - Derek’s goals out of high school
5:00 - How Derek got into health and wellness
6:00 - The reason Derek stopped racing
12:00 - How Derek met his wife
15:00 - Derek breaking into the personal training industry and the struggles that came with it.
25:00 - The growth of Derek’s personal training career and online training
40:00 - Starting a business
50:00 - The hit of COVID
1:00:00 - What helped Derek mentally get through these stressful times
1:04:00 - The biggest mistakes Derek made on the journey
1:07:00 - The current state and future of Dialed Health
Join the Dialed Health fam! Head over to www.dialedhealth.com to get your strength training plan for cyclists.
No clickbait here! In this episode, we have a conversation about porn and how it relates to mental health at the end of the episode. But don't worry, that's not all this episode is about!
First of all, this episode is a re-release from an episode we put out in January of 2021. I'm actually 2 weeks into the Dialed Health Shred and give you an update on how I'm doing, what my obstacles are, and how I'm getting through them.
I then dive into a Q&A with questions from Dialed Health members. I answer questions on appetite suppressants, whether or not vegan protein is optimal and what the best options are, and indoor cycling options for the winter months.
Links mentioned:
https://www.pinnaclenutritiongroup.com Use code DIALEDFAM30 to save 30% off.
https://kyoku.com Use code DIALEDFAM to save 15% off of your first month.
https://www.ghostlifestyle.com/products/ghost-vegan?variant=12534817685578 Vegan Protein Option
https://youtu.be/fzkkmWbaJEs Getting Started with indoor cycling on a budget - Trainerroad
https://lewishowes.com/podcast/fighting-child-sex-slavery-with-tim-ballard/ Human Sex Trafficking Podcast
https://fightthenewdrug.org/by-the-numbers-porn-sex-trafficking-connected/ How the porn industry connects to sex trafficking
In this episode of the Dialed Health podcast, we are joined by the 2022 Dialed Health Shred winners, Sierra and Wes. After the shred, Wes dropped 15.8 pounds and 4.7 inches, and Sierra dropped 9.4 pounds and 7.5 inches. How crazy is that?!
So, how did they do it? You’re about to find out! Throughout the episode, the two drop golden nuggets and hacks on how they followed through and succeeded with their weight loss/fat loss goals.
Because let’s be real, there are so many obstacles to face and so many reason not to start–and these two show us how these obstacles don’t need to get in the way and that anyone can do it if they just start.
We discuss what their day-to-day life looks like and how they integrate their training and nutrition, their top hacks for staying on track when it feels impossible, and what their expectations where entering into the shred.
If you feel like you’re incapable of losing fat and building muscle, Sierra and Wes make it feel a lot loss intimidating!
Curious about leveling up your training, nutrition, and results? Check out www.DialedHealth.com
Do you feel and perform your best 24/7? It's hard to do! It takes a dialed routine and in this episode of the Dialed Health podcast, I walk you through my daily and weekly routine that sets me up for success. I chat through how I optimize my sleep, my morning routine, my training schedule for one and off the bike, as well as my pre and post ride nutrition.
I also answer questions like: How do you do you stay consistent with it long term? What's the real "why" behind every specific thing that I do? What's the real thing that I'm struggling with at this point and what my plan of attack for overcoming ti?
Disclaimer: I include a bunch of random commentary like the time I crash so hard I pooped my pants!
What I discuss:
3:00 - Optimizing sleep
7:00 - Morning routine
20:00- Overview of my workout and training plan
24:00 - Deep dive into my weekly on-bike training plan
36:00- Why comparison is the thief of joy
39:00 - Rest day details
41:00 - Deep dive into my weekly off bike training plan
55:00 - Deep dive into my nutrition habits
1:11 - A quick discussion on alcohol
Start your Dialed Health workouts now! Head over to www.dialedhealth.com.
Many people on the bike struggle with some sort of bodily pain, but very few actually take the necessary measures to correct the pain. That's right, most pain you experience can be corrected. And in this episode, that's exactly what we dive into with our brand-new Dialed Health trainer, Josh Rasmussen, who specializes in corrective exercises for cyclist. We cover strength protocols to fix everything from shoulder impingement and upper cross syndrome, to low back pain and knee pain. We also explain the difference between tendinosis and tendonitis, and why it's important not to confuse the two.
I personally love this conversation. It was so fun for me as a trainer to have the trainer camaraderie again. I used to get it when working in gyms with other trainers and since opening my own studio, that's something I've been missing. I think when listening, you'll be able to pick up on mine excitement. I progressively get more and more fired up as the conversation goes on as we share some very valuable and specific protocols for overcoming these pain points. If you struggle with any sort of pain on your bike, or in your life, this episode is for you.
What we discuss:
6:30 - What is a shoulder impingement and what causes it?
9:15 - How to heal a shoulder impingement
15:30 - What’s upper cross syndrome and how is it caused?
16:30 - How to heal Upper across Syndrome
21:00 - How drop bars encourage poor posture and what to do about it
24:00 - What’s causing low back pain?
26:00 - What to do to ease your low back pain
30:00 - Crossover between low back pain and hip pain
35:00 - Testing back and core control
39:00 - Stretches for easing back pain
40:00 - What causes patella pain?
45:00 - The difference between tendonosis and tendonitis
52:00 - Rapid fire questions
Check out our brand-new Total Body Corrective Exercise Program with Josh here: https://dialedhealth.com/programs
Do you see the pros crushing it on the bike and wonder how the heck they got there? It’s all training habits and mindset. And in this episode, pro rider Braydon Bringhurst explains where and how he developed the mindset to go big and gives us an inside look into his training routine to help us do the same. When I first saw Braydon, it was on a video called Transcend that launched a few years back and it left a huge impression on me. It was the first time I saw someone make climbing on a bike look so exciting. It was his originality that inspired me to just pursue anything and any style on the bike. It really has helped give me confidence in transitioning disciplines over the years. Braydon is also super active in his community of Boise and is dedicating his time to encouraging cycling from a grassroots level and putting his money where his mouth is. I mean, this guy is out building trails with organizations, he is founding the Boise Man Bike Festival, and he's making incredible content for people to enjoy whether you are one of the best riders in the world or it's your first day on a bike. This is why I love Braydon so much and I think that really comes through in this interview. What we discuss: 8:00 - Braydon’s background on the bike 15:00 - Brayden’s tips for building skills on the bike 28:00 - How his pole-vaulting experience translated to the bike 35:00 - Developing a solid riding mindset 44:00 - Rapid fire questions Checkout Braydon on Instagram: @bikerbrayd Get Dialed Health content from me daily: @dialedhealth
If you follow me on Instagram, you know that this past fall and winter, I have been super into riding my XC bike. When I first got on it, it felt super fresh, super fun, and I was all about it. I was loving the uphills just as much as the downhills. Plus, for the amount of time I had to ride, it felt like I was getting the most bang for my buck. I was stoked!
Again, if you follow me on Instagram, you know that I recently did an XC race. At the starting line, I just had this gut feeling that this isn’t it – this isn’t the type of riding I want to do. I was in the lead on the first lap and got a flat. And you know what? It just felt like a sign that I wasn’t supposed to be there.
So, all fo this to say, I realized that XC racing is not the niche, regardless of the stoke I initially had. And because of that, I want to help you find your riding niche, too. That’s why in this episode of the Dialed Health podcast, I share my best insight into how to find your niche, plus I explain how to properly train for it. I also share what I have decided my niche actually is and my plans on the bike for the rest of 2022.
What we discuss:
3:00 - The story behind how I realized XC is NOT my niche
8:00 - How I disced what my actual niche is
14:00 - Questioning your initial gut feelings
16:00 - Allowing your riding to evolve with your life and keeping an open mind
18:00 - Example: Making the switch to clipless pedals
21:00 - Giving yourself permission to go for it no matter what people think
23:00 - How to train for your niche on the bike
26:00 - How to train for your niche off the bike
Get more Dialed Health content from me daily on Instagram: @DialedHealth
What to get faster and stronger on your bike asap? Check out www.dialedhealth.com
In this episode, we’re going to dive into what makes strength training for cyclists so different than for someone who doesn't ride bikes. Dialed Health is strength training for cyclists, right? But, why is this distinction so important? What is so different about training for a cyclist vs. a non-cyclists? Is it really that big of a deal?
Now, if you're an average joe, you can go to the gym and smoke your legs. They'll feel sore of the next couple days, and then you'll go do it again, and again, and again. That's great. This is a typical training program as a non-cyclist – high volume for legs that causes you to feel smoked after. Honestly, it feels great!
If you’re a cyclist on the other hand and follow a plan like this, you’re going to feel great after the workout and you’ll also probably feel like you're getting super strong. But the reality is that the next day when you try to peddle your bike, you're going to struggle. It is the most frustrating thing ever because not only did you have the pain of the work out the day before, but once you get your bike, you quickly realize you overdid it. Your ride is going to suck, and even worse, you’re not even going to get faster.
Let’s avoid this from happening! So if your typical high volume leg day workouts aren’t going to make you stronger and faster on your bike, what will? I’m about to tell you in this episode of the Dialed Health Podcast.
P.S. This episode is actually a re-release of episode #2! Honestly, it was crazy to go back a pull this episode and think about everything that has happened with Dialed Health between then and now. It makes me so thankful for each and everyone of you!
The other day on Instagram, I tossed up a question box that asked “underrated or overrated?” for you to be able to ask me whether or not I think something is underrated or overrated. Well, guess what? We turned it into an entire podcast episode! I cover over 25 different topics + giving you my explanation for why I believe each thing is either overrated or underrated. I chat about everything from tire pressure, tubeless tires, and bike weight, to nutrition topics like late night eating, fasted workouts, and protein, to just fun topics that gave me a really good laugh and I know it will give you a good on, too!
What we discuss: Are the following underrated or overrated?
3:00 - Late night eating
5:30 - Calorie counting
7:00 - 10 days of Rest post-COVID
10:30 - Pooping
12:30 - Crunches
14:25 - Crocs
15:45 - Tire Pressure
17:45 - Donuts
25:00 - Billy Joel
26:00 - Off the bike warm up
29:00 - Protein
32:00 - Tubeless tires
34:00 - Bulgarian split squats
35:30 - Continuous glucose monitors
37:00 - Soas stretching
41:00 - Fasted exercise
43:00 - IPAs
48:00 - Double-day training
49:30 - Naps
51:30 - Bike weight
53:30 - Static stretching
55:45 - FTP or Ramp test
1:02:30 - Compression systems
1:04:00 - Chuck Noris
1:05:00 - Weekly thoughts with Derek
1:12:00 - Announcements
Be sure to follow me on Instagram: @dialedhealth
Get faster on your bike now with off-bike training and macro plans: dialedhealth.com
Welcome to another episode of the Dialed Health podcast where I’m joined by Kailey Skelton, who happens to be our current National Downhill Champion. I personally have a huge history in downhill racing, so chatting about downhill riding got me super stoked. Kailey is not only a rad rider, but she also uses Dialed Health programming for her strength training workouts and that's how we got connected. The conversation begins with us chatting about this huge road gap she hit out in Utah, which to be honest, you rarely see anyone do these types of gaps, let alone a woman. Super impressive. This led us to sharing a bunch of tips on hitting gaps and tabletops, which can also be appleid to any type of jump you’re hitting. Then we dive into Kailey's riding, how she accelerated so quickly (only riding for less than 2 years), her training on and off the bike, what PSI she recommends for downhill riding, her favorite bike park, her go-to trail snacks, and a bunch of cool golden nuggets you don’t want to miss. At the end of the episode, we dive into Weekly Thoughts with Derek where I chat more about my New Years day Everest. I break down the things that didn’t go right and how I made it through mentally because it was the most mentally tough day I’ve ever had on my bike. And lastly, we get into listener questions where I answer “Should you weigh food before or after it’s cooked” 05:00 - Kailey's hot tips for hitting tabletops and gaps 18:00 - How Kailey picked up momentum quickly once entering into downhill riding 22:00 - Recommend PSI for downhill riding 28:00 - Winning National Champions 35:00 - Inside look into Kailee’s Riding 1:08 - Listener questions 1:20 - Weekly Thoughts With Derek 1:30 - AnnouncementsGet more content from me daily by following me on the ‘gram: @dialedhealth. Get your off-bike training program now and get stronger on your bike - www.dialedhealth.com.
Who doesn’t want to start off 2022 by losing the holiday weight?! That’s why in this episode of The Dialed Health podcast, I dive into my best practical tips for fat loss. This episode is planned perfectly to go along with the Dialed Health Shred, our annual fat loss initiative to start your year off right. We give you the tools and education to learn how to fuel your workouts while also dropping body fat. Plus, I dive into member questions and my weekly thoughts. This week, I answer: Why am I getting low back pain on the bike and is there a difference between doing squats on a smith machine versus free weights? Lastly, for my weekly thoughts, I dive into the everesting I did over the New Year (because why not start the year off by doing 117 laps up a neighborhood hill?!). What we discuss: - How to anticipate plateaus - Prioritizing grocery shopping - Keeping it simple - Evaluating tracked meals - Swapping not eliminating - Consistency and moderation are best friends - Practice before going full send - Willingness to change - Social impact on your nutrition Sign up for the Dialed Health Shred: https://docs.google.com/forms/d/e/1FAIpQLScnL-q_mLQXJ5uO_9j_UMWFUZ2fGUO4LI1BOP-iANCe_QRaLQ/viewform January 3rd is your last chance to sign up!
Welcome to another episode of the Dialed Health Podcast, which also happens to be a very special conversation I had with EF Racing's very own Neilson Powless. If you don't know Neilson, in my opinion he is one of our best cyclist in the world, and it was so awesome having the opportunity to ask him anything I wanted. He gave me a pro-perspective on both racing and training, where he taught me things I wasn’t even aware of! He dives deep into his perspective on nutrition while training, behind the scenes of the typical race experience, a recap of both Tour de France and the World Championships, his personal off-bike training routine, and so much more!
Plus, we have an awesome round of rapid fire questions he answers at the end, including is doping still happening in the Peloton or is it a thing of the distant past? How does his body weight fluctuate throughout the season? A non-biking question: How is your chess game? Who would you ride a tandem bike with?
Neilson burst onto the United States road racing scene as a 19-year-old and found instant success, finishing ninth overall at the 2016 Amgen Tour of California and winning a stage at the Tour de l’Avenir. Those results shot him to the WorldTour where his adaptability accelerated his learning curve. The 23-year-old spent his rookie seasons (2018-2019) racing for Lotto-Jumbo, joining EF Education-NIPPO in 2020 where he continued to impress with his breakaway performances at the Tour de France.
Want to hear more from Neilson? Check out this episode asap.
Find more from Neilson: @neilsonpowless
Get your training plan now! www.dialedhealth.com
Get more Dialed Health content from me daily: @dialedhealth
Let's chat about New Years Resolutions. Did you know less than 10% of people actually follow through on the goals they set at New Years? I want to ensure you don't end up like the 90% who abandon their goals and that's why in this episode of Dialed Health, I share simple steps you can take today that will help you actually stick with and reach your goals in 2022. I chat about why you shouldn't waste time planning things perfecting, the importance of having clarity by setting specific and timely goals, and why you should only focus on taking the first step and nothing else. Plus, you'll learn the principles behind both the compound effect and the ripple effect and how utilizing both is a complete game changer when it comes to reaching your goals. I also answer a listen question focused on getting over your fears after a hard crash. What I discuss: 5:00 - Why you shouldn’t spend too much time on a plan 9:00 - Why you should focus only on the first step 13:00 - The Compound Effect 24:00 - The Ripple Effect 30:00 - The importance of writing down your goals 40:00 - Listener Questions 47:00 - Weekly thoughts with Derek Get more content from me daily: @dialed health Get your training plans here: www.dialedhealth.com
Do you have days where you feel like you absolutely can’t get on your bike or go do a training session? I have days where I know I should go crush a ride or a workout, but for some reason it feels literally impossible to move my body. What I’ve realized is that often times my body is lying to me with the way I’m feeling. My feelings oftentimes lead me to believe I couldn't possibly perform or have a great ride that day, but then I go out and do it. And when I do, more times than not, I end up surprising myself and maybe even riding better, or having a better strength workout than I anticipated. How do I do it? I give you all my secrets in this episode of Dialed Health!
What I discuss:
4:00 - Work on changing your mindset
12:00 - Relaxing through a nap/breath work to reset your body
16:00 Utilizing pre-work stimulants, carbs, and hydration
23: Importance of equipment prep
26:00 - Using your Theragun or foam roller + stretching out your body
32:00 - Warm up your body
36:00 - What to do if you’re still not feeling it
40:00 - Rapid Fire questions
1:19 - Announcements
Get daily content from me over on the 'gram: @dialedhealth
Follow my training programs and get stronger on your bike over at dialedhealth.com
Welcome to episode 100's weekly thoughts with Derek (Me!)...aka WTWD. This is an episode where I deviate away from the tactical side of riding and give you my opinions and thoughts in hopes of sparking a new found motivation inside of you. In this episode, I start off by sharing the quote, "There is a thin line between optimism and illusion." My co-host Amber and I dive deep into our thoughts on this, including how you know the difference between the two. Then, I dive deep into a recap of our Thank Ride we had on thanksgiving. I give you a play-by-play on all the planning and effort that went into it, as well as how the ride unfolded.
Get more content from me daily over on the 'gram: @dialedhealth
Get workout training plans from me that will make you faster on your bike: www.dialedhealth.com
In this episode of the Dialed Health podcast, I’m joined by Spencer Rathkamp who just so happens to be one of my favorite riders to follow on Instagram. Whether it’s a mountain bike, cross bike, downhill bike, road bike or gravel bike, Spencer rides it really well. Once of my favorite riders to follow on social media because he rides all the bikes and he rides them really well. And lucky for you, he gives us amazing tips on how to start nailing wheelies and mastering parking lot tricks. To be honest with you, the tips he shares is like a free lesson you defiantly don’t want to miss. it's like a free lesson. We also chat about some other random questions (as always) I had for him about his racing experience and his current career path. At the end of the episode, I answer the listener questions: What’s the difference in strength training between road, cross country and enduro and what’s the best structure each week and how does it change throughout the year?
Find more from Spencer:
Instagram: @spencerrathkamp https://www.instagram.com/spencerrathkamp/?hl=en
Pumpkin Head Video: https://www.instagram.com/p/BMPhISNhoOR/
Find more from me:
Instagram: @dialedhealth
Website: dialedhealth.com
Welcome to your bonus episode of the Dialed Health podcast...aka Weekly Thoughts With Derek. This is where we stray away from biking tips and chat more about life. If you've been tuning into the podcast lately, you'll know I've been dropping hints about some BIG changes happening with Dialed Health starting in 2022. Guess what? I no longer have to tip toe around the big news and in this episode, I finally announce it! You'll see just how excited I am if you tune in. It's literally the biggest game-changer for Dialed Health and I'm beyond stoked to see the effect it has on the growth and quality of the business. And as always, I also dive into some other random topics that are on my mind that I want to share with you!
Get more Dialed Health Content daily by following me on the 'gram: @DialedHealth.
Ramp up your performance on your bike with our Dialed Health training plans: DialedHealth.com
In this episode of Dialed Health, I am joined by the 2021 Unbound XL Gravel winner, Taylor Lideen. Although this is a huge accomplish for Taylor, this is actually not what we dive into in this episode. So, what do we chat about? Mental health. Taylor personally struggles with anxiety and depression on and off the bike, and together we chat about the mental obstacles he’s had to overcome, as well as the mindset shifts and tools he uses to successfully keep pushing forward. Later in the episode, we do ease up the conversation with some lighthearted talk about his nutrition stops on his 350 mile races at gas stations and some strategy tips you’ll find helpful for building up your gut microbiome. But, all in all, the main takeaway from this episode is really going to impact your mental health and well-being both on and off the bike. After our awesome conversation with Taylor, we jump into member questions: Is it worth it to use Whoop and other HRV monitors to increase strength and how to juggle family, life, work, self care, with riding?
What we discuss: 5:00 - Being “stoic” vs. experiencing the highs and lows on the bike 10:00 - Dealing with anxiety on/off the bike 20:00 - Dealing with depression from a young age 29:00 - Training your gut to fuel your performance 40:00 - Overcoming mental battles 50:00 - Avoiding burnout on the bike 53:00 - Getting metabolically flexible for endurance rides 57:00 - Listener question: What are your thoughts on Whoop straps? 1:08:00 - Listener question: How to juggle family, life, work, self care, with riding? 1:20:00 - Announcements
Find more from Taylor: @tlideen Get tips from me daily: @dialedhealth Start your training plan: www.dialedhealth.com
Welcome to this week's episode of Weekly Thoughts with Derek (aka..WTWD)! This week, I start off by sharing a quote by James Clear: “Your results are a lagging measure of your habits that proceeded them.” I chat about the meaning behind this quote, as well as the mindset shifts we need to make around our habits in order to reach our goals. I also chat about how I've acknowledged that I'm putting my time and attention into the wrong places recently and how I'm making an active shift to change that. I hope my rant on this topic will motivate you to audit where you're putting your time and attention and question if that's where it is meant to be right now.
The number one mistake people make when working towards their riding goals is failing to recover properly. Believe it or not, proper recover is just as important as crushing your training sessions. That's why in this episode of Dailed Health, I share the practical strategies I personally utilize for optimizing my recovery that you can easily implement into your training program. I want to put a large emphasis on the "practical" because it's easy to find a recovery modality on google, but it's not as easy to actually apply it in your life. The strategies I discuss are all practical, low-cost, and highly effective. At the end of the episode, I also answer Dialed Health member questions the most effective rep range for hypertrophy, as well as how to recover mentally from a hard crash. Plus, we share some exciting news about our latest edition to dialed health that you don't want to miss! What we discuss: 3:00 - Why you need to prioritize sleep 12:00 - Why you shouldn’t overlook your hydration 16:00 - Prioritizing proper nutrition 22:00 - Utilizing foam rolling 25:00 - Are massages worth it? 30:00 - Utilizing compression and elevation 35:00 - Utilizing hot and cold exposure 47:00 - The most under-utilized recovery modality 50:00 - Listener questions (Optimal reps/sets for hypertrophy and how to recover mentally from a hard crash) 1:05 - Important Dialed Health announcement! Get Dialed Health content daily by following me on the 'gram: @dialedhealth Get access to effective training programs for cyclists: dialedhealth.com
Welcome to WTWD...aka Weekly Thoughts with Derek. This is the first edition of WTWD being a stand-alone episode and I couldn't be more excited. You can now expect to find this bonus episode in your podcast cue (be sure to subscribe!) each Friday morning.
In this episode, I share my experience checking out the Lion's Den crit race, something I had never experienced before – completely different from a mountain bike race! Plus, I also discuss a recent crash I had on my bike on a road group ride and the lessons it taught me about showing up on my bike.
What I discuss:
00:45: Weekly Quote
3:00 - My weekend at the Lion’s Den crit ace
11:00 - My crash on a group ride
15:00 - Being mindful of your attitude and how you’re showing up on your bike
Want Dialed Health content daily? Follow me on the 'gram: @dialedhealth.
Get access to my strength training programs to become stronger on your bike ASAP: dialedhealth.com
Do you prioritize muscle activation? This is something I chat about a lot with Dialed Health members, but something I don’t think enough of us take advantage of. That’s why I brought Ryan Faer onto the podcast to help us understand why we need more muscle activation if we want to build strength as cyclists. Ryan is currently the Arizona performance coordinator for the Cleveland Indians and has a degree in applied physiology and Kinesiology from the University of Florida. Now, those are big resume builders, but what's even more important is that he's a cyclist and also uses Trainer Road. The combination of the above is what really had me thinking, this the perfect person to chat to about sports science in regards to building strength for cyclists. Together, we dive deep into using muscle activation and isometrics to build strength, the science behind how muscle activation works inside your body, the importance of progress overload, and how to incorporate it all into your training program. What we discuss: 5:15 - What is muscle activation? 12:00 - Misconceptions and common errors of strength training 24:00 - The three different types of muscle activation 30:00 - How to apply overcoming isometrics to your training routine 38:00 - Listener’s questions: Effects of cannabis on riding? Get more Dialed Health content from me daily by following me on the 'gram: @dialedhealth Get access to my training plans: www.dailedhealth.com
In this episode of Dialed Health, I’m joined by Chaz Halbert, a Dialed Health member, a pervious Dialed Health Podcast guest, and most importantly, a close friend of mine. He’s been on the show before to discuss balancing family, bikes, and business, although in this episode, he is here to chat about his experience at XC Marathon Nationals. To give you a sneak peek, the course was slow, rough, and demanded a lot more out of your body than just watts coming out of your legs. Chaz said it was a total body test and has never experience that level of physicality before on the bike. That's why we dive into how utilizing strength training in preparation was a game changer for him handling the gnarly terrain of east coast course brought to the race. What we discuss: 2:00 - Recap of the XC Marathon National course 7:00 - The impact of strength training 11:00 - Why strength training won’t make you bulkier/heavier 20:00 - Strength training lessening your fatigue on bigger rides 28:00 - Recap of Chaz’s performance at XC Marathon Nationals 32:00 - Chaz’s experience riding gravel 38:00 - Rapid fire questions with Chaz 49:00 - Announcements 54:00 - Member questions answered! 1:15:00 - Derek's thoughts: Do you want a second podcast episode a week?!
Looking to lose weight and feel leaner on your bike? I have the solution! We’ve had 18 Dialed Health members this year lose 10 pounds in a 30-day period (+ many more people who were extremely close!). This is a huge accomplishment and that's why in today's episode I want to chat about the protocol they followed. Plus, I squash the myth that you can’t perform while in a deficit, I address outside factors that can make and break your diet, and give you my best tips on overcoming those most common hurdles. By the end of this episode, you'll feel confident in implementing this same protocol to lose 10 days in one month!
What we discussed…
3:00 - Shout out to Dialed Health members who lost over 10 pounds in 30 days
4:00 - The dialed health protocol for weight loss
6:30 - Nutrition planning
11:00 - Committing to food tracking
15:30 - Reducing alcohol
24:30 - Overcoming nutrition hurdles
31:00 - Budgeting your macros
34:00 - Eating satisfying meals
36:30 - Getting motivated
42:00 - Rapid Fire Questions
53:00 - Announcements
Friends don't let friends show up without a workout plan, am I right? That's why in this episode of the Dialed Health podcast, I give you a deep dive into exactly how you should and shouldn't be structuring your workouts. We chat in depth about each stage of a workout – whether you're doing a 60-minute session, or even a more time-crunch 20 to 30 minute session. I also give you examples of movements, as well as explain the differences between flexibility and mobility, and the timing and overall structure of each workout. Plus, I emphasize the importance of stretching throughout your entire workout (something I know most of you aren't doing!).
What we discuss:
2:00 - The importance of having a plan
3:00 - Structure of a 60-minute plan
7:25 - What a proper warm-up looks like
14:00 - Mobility/Dynamic movement
16:00 - Working sets
21:00 - Creating your different circuits
27:00 - Pre-fatiguing and isolating muscles
29:00 - Ending your workout
31:30- Outline of a 30-minute plan
39:00 - Rapid fire questions
50:00 - Derek’s thoughts
1:00 - Announcements
Get your personalized workout plan here: www.dialedhealth.com
Be sure to follow me on IG for daily training tips: @DialedHealth.
Due to popular demand, I'm recapping my full vasectomy experience in this episode of Dialed Health. And guess what? I hold nothing back. If you're guy who is feeling hesitant about the operation and want some insight into the entire experience as a cyclist, this episode is for you. Not only did I give a recap of my actual experience of the operation, but I give you the play-by-by plan of my recovery. Plus, at the end of the episode, I give you my DHVERTCHALLENGE recap. What we discuss:
10:10 - Derek’s account of the actually the operation experience/ 15:00 - Recovery (Training schedule the following week & a breakdown of how each day felt) 25:00 - Common concerns/questions 31:00 - Rapid Fire 36:00 - Derek’s Thoughts 43:00 - DHVERTCHALLENGE recap
Find more from daily on Instagram: @dialedhealth
In this episode of Dialed Health, I'm joined by Amber, the Project Manger of DialedHealth.com. She actually interviews me on my personal training and goals, and what's been more beneficial for me. I share all the details on how I stay consistent with training while also balancing it with my family and personal life, as well as what has made the biggest impact on my strength gains this year (and also what hasn't helped). Plus, Amber asks me how i know when I'm over-training (something I know many of you do!) and what are some common red flags for when you're on your way to burnout. Most importantly, at the end of this episode, I give you all the details on my vasectomy and how I'm navigating through it!
What we discuss:
8:00 - Scheduling your workouts around your life to remain consistent
16:00 - Having the support you need to remain consistent
24:00 - Balancing riding solo with riding with your partner
27:00 - What makes the biggest impact on strength gains
32:00 - What’s been beneficial vs. what hasn’t been for reaching my strength goal
38:30 - Red flags for when you’re over-training and on your way to burn out
46:00 - Using the trainer to build grit
50:00 - Listening to music while training
53:30 - Rapid Fire Questions
1:02:00 - Derek’s Thoughts: Details on my vasectomy
Get more Dialed Health from me daily on Instagram: @dialedhealth
Get training plans from me and take your riding to the next level: www.dialedhealth.com
I've been wanting to have this discussion with my good friend Chaz Halbert for a while. He's one of our fastest local endurance racers and recently started a business the same year his first child was born. Like many of you know, balancing family, business, and bike racing can feel impossible, so I wanted someone I look up to in each of these areas to give us some insight into how he has been handling it. It's DHVERTCHALLENGE Week! Sign up here We're Partnering with Moxiemedia to help produce, edit, and pull content from the podcast! Weekly Thoughts: My ride in Monterey and one of the wildest conversations I've ever overheard in public.
There are so many contradictions in the nutrition needed to fuel your riding/workouts and the food you want to eat while you're off the bike. This episode clearly tells you what those differences are and how to navigate them so you can control your health and performance simultaneously.
I also lay give you a good idea on my current "food philosophy."
The Weekly Thoughts include my first XC ride on the new Specialized Epic, Family dynamics during vacay, and more!
We breakdown my Everest ride on a Stumpjumper Trail Bike. It was 125 Miles and 29,000+ Feet on a 100% Dirt loop that descended a Black Diamond DH Trail every lap. I give you insight into my nutrition, logistics, and tactics that made this ride possible. We move in chronological order of the day and then finish with Rapid Fire Questions that I received from IG. This was the coolest thing I have ever done on my bike and I hope it inspires you to do something similar! My Trail Bike Everest Strava Ride With Power Numbers
DHVERTCHALLENGE Powered By Garmin
Coach Derek is 3 Days out from Everesting on his MTB. This episode takes you behind the scenes of the final week of preparation in a fun and casual format. Get the details about the ride profile, aid zone, nutrition plan, training taper, and more! The goal of this ride is to create all the content needed to inspire you for the #DHVERTCHALLENGE Powered By Garmin. Announcement: The 30 Day Beginner Bodyweight Program is now LIVE on dialedhealth.com
This episode will take you inside The Leadville 100 from a racer's perspective, including an in depth look at the last 6 weeks of preparation before the event. Our guest Jimmy Smith finished 20th at this years Leadville 100, only a few months after a 4th place at one of America's most competitive Enduro Races. He has incredible bike skills in literally every discipline and prioritizing strength training as a Dialed Fam Member. This episode was informative, inspiring, and a reminder of why enjoying the process is so important.
Follow Jimmy on Instagram @its_jimmy *HIGHLY RECOMMENDED
DHVERTCHALLENGE
Jonathan and I (Coach Derek) decide on a trail for my #DHVERTCHALLENGE Everest attempt. There are an insane amount of variables to consider and thanks to Jonathan, we refer to a spreadsheet that includes our top trail picks with all the stats (elevation/distance per lap, FTP reduction due to average trail elevation, technical difficulty, temperature, and other factors like trail traffic, and rider support accessibility). Follow Jonathan on IG Check out TrainerRoad.com for on-the bike pedaling programs and a supportive/educational community. Weekly Thoughts: All things website improvements. Things are getting more intuitive and user friendly at dialedhealth.com thanks to new features like the program selection questionnaire, view program feature, and much more. If you use the website or are curious about what's happening behind the scenes, this will give you a transparent view! Greg Hickman Youtube Dialed Fam member with great business content.
What are the common habits that all fitness freaks who live their lifestyle "effortlessly" contain? I give you my top 5 along with a deep dive into each and recommendations to overcome barriers that could be stopping you from implementing them. These are based off of my time spent training in gyms alongside bodybuilders and time spent riding and racing with world tour pros and world champion gravity racers.
We also discuss tweaks I've made to my training schedule to prep for the Everesting Ride #DHVERTCHALLENGE
Lastly, I breakdown my ride on the Specialized Epic Evo and compare it to my Specialized Stumpjumper.
We discuss Strength Training for cyclists with Abe Maynard owns TheSkiSystem. This conversation also sheds light on what we deal with as online coaches to market our product. Abe is full of wisdom and ensured that you'll leave this podcast inspired.
Follow @theskisystem on IG
Weekly Thoughts: 3rd Place Pro at Mammoth Bar Enduro. How I did it with minimal time riding gravity. Also, what I'm training for next... #DHVERTCHALLENGE
Dialed Health is Strength Training For Cyclists. Start with the 7 Day Free Trail today!
With over a decade of racing under his belt, Cody is one of the most knowledgable and experienced riders I have ever talked to. Most likely because he also owns and operates a bike shop... For that reason we cover a wide variety of topics in cycling including The Belgian Waffle Ride, the state of cycling (all disciplines), trail bike suspension, and NICA. Weekly Thoughts: We cover how I adapted my training while having a horrible stomach bug over the last week. Follow Cody on Instagram Subscribe to his Youtube Channel
We review Alex Wild's power date and ride profile for the Tahoe Trail 100 that happened last weekend. Then, I interview him and ask all the specific questions that I have in regards to his bike set up, nutrition, pacing plan, and more. We also learn how he tapers his strength training on race weeks. Follow Alex on Instagram to ask him questions every Monday via his IG Story or shoot him a DM! The #DHVERTCHALLENGE has been updated to an Online event only! Here are the event details. The Prize is a Garmin Edge 830 Sensor Bundle! DHVERTCHALLENGE ride groups are starting to pop up. Check out this 10K ride day from Dialed Fam Member Julian in Denver Colorado on September 24th! You can connect with him on IG here: @jsk_bikes Lastly, we discuss the attendance at the Belgian Waffle Ride Gravel Race. Absolutely bananas!
Top 5 Podcast Episodes (starting with the most popular)
67: THE PERFECT CYCLING DIET
63: How Strength Training Improves Cycling(explained simply)
56: Porn, Appetite Suppressants, Indoor Cycling, & Vegan Protein
75: 5 Best Strength Workouts For Cyclists
66: FERNWEE on Bikepacking, Gravel Riding, Filmmaking, and More
Become a part of the #dialedfam today by using the strength programs made specifically for cyclists at dialedhealth.com
There are two main reasons why I’m drinking all this water and the explanation turns into a proper judgemental rant! However, we follow it up with some facts about how much water we need, how it affects our optimal performance, and I give you practical tips to getting in more water during your day.
SIGN UP for the #DHVERTCHALLENGE
The Effects of Hydration on Athletic Performance
TrainerRoad Article on Hydration
Become a part of the #dialedfam today by using the strength programs made specifically for cyclists at dialedhealth.com
Episode 79: I break down all the details behind the Double Century Ride I did over the weekend with a total of 212 Miles, 15.5K Vert, and 12+ Hours of moving time. Then we jump to an interview with Dialed Fam Member David Harris who just Everested in England at 54 years old!
Quote: "Don't buy upgrades, ride up grades." -Eddy Merckx
My Double Century Strava Details: https://www.strava.com/activities/5541004657#kudos
David Harris' Everlasting Strava Details: https://www.strava.com/activities/5497374564
Kram Nutrition: Perfect PB&J
#DHVERTCHALLENGE: https://dialedhealth.com/blog/dhvertchallenge
Learn the anatomy, function, and performance behind your “abs” along with all the aesthetic tips to obtain your goals.
Sign Up For the #DHVERTCHALLENGE Here
Coach Katie's GoFundMe Here
Strength & Mobility Programs For Cyclists Here
The 6 steps to a complete Warm Up for your most effective workout. Including Cool Down protocols.
Coach Katie's Go Fund Me
We Got To Hang Out Podcast - Ep: 99 Derek Teel From Dialed Health
@wegottohangout on IG
Breaking down the important points to having your best performance come race time. We talk specifics in training for an event and then race day bike choice, nutrition, warm up, pacing, and mindset. Even if you race another discipline, you'll be able to use these lessons & principles.
Donate Here to help pay for Coach Katie's life flight, trauma center, rehab, and other future bills.
Ed Mylett Podcast with Chris Norton "Mindset That Conquered Paralysis"
I give you my top 5 favorite exercises for cyclists, along with variations, volume, and other specifics. We dive into why I changed pedal stroke after doing 400 Watt Seated intervals. There are also 2 quotes in the beginning of the episode that will explain why I’m cutting back on Alcohol.
Marcus had an insane transformation which I knew would be inspiring, but I didn’t expect to literally be clapping throughout this conversation. We dove into his Top Tips For Success Blog Post on dialedhealth.com where he provides specific nuggets of practical tips to reaching your performance/aesthetic goals, but also drops some SERIOUSLY MOTIVATING thoughts along the way. The passion progresses throughout the interview! So stoked to bring this to the Dialed Fam.
-Nick Bare Motivational Video from episode intro quote -Getting Caught in a snowstorm on the road bike with Trainer Road's(and Dialed Fam Member) Jonathan Lee. Here is the route. Listen to the episode to hear how we made it though and what I learned from riding with Jonathan. -Turning 30. Where my head is at for the next decade broken down into 3 phrases: Stay the Course, Delayed Gratification, & Dad Savage -Discussing the meaning of my tattoos. Requested by @lazyathlete Here's his tattoo I mentioned “3 disciplines with 0 discipline” -What I'm doing for my 30th.
I break down a full day of tracked meals to tell you not only the EXACT foods I ate, but also their macro breakdown. This was a rest day and although I planned to tell you what I would do differently on a ride day, I’m going to save that for another episode.
Use this “torque” technique in your hips and shoulders to be more effective and safe during your strength workouts. Then we dive into an update that starts with a hectic story of me being “late” for a group ride. Also, some great behind the scenes looks into whats happening at Dialed Health!
We talk with the Coach of the Olympic Lifting Program Katie Alton to get a idea of her training/riding history and why this program was developed.
Answer to the question about speed wobbles Cycling Tips - Speed Wobbles
I also dive into the anxiety I felt when signing up for a race. It honestly blindsided me and for that reason, I thought you might relate.
Going deeper into a recent Instagram Q/A that makes me simply state whether something is overrated or underrated. Fun topics related to all things health/fitness/cycling.
Quote:
As we let our light shine, we unconsciously give permission for others to do the same.
Race Taper:
Before
- 2 Weeks out: Last building efforts on the bike or in the gym.
- 1 Week out: Normal, but no redline efforts
- Week of: 1 Strength session early in the week(no later than Wednesday) at 70% perceived effort.
- Recovery ride or rest day between strength session and event. Depends on your practice/race schedule. Before you start racing, do 2-3 10 second sprints along with your normal warm up, The goal is not high wattage, just high speed cadence w/ some resistance to activate your type 2 fibers.
After
- Recovery Day/Yoga or light ride. Mobility + Foam Rolling is mandatory.
- Possibly followed by a full day off, but you should be back in the swing of things by Wednesday/Thursday.
Carb Loading/Protein Intake Rant
Article on Glucose Storage(Carb Loading)
Update:
Includes my Son's surgery, my new Tarmac SL7, Deep insight into the ongoing struggle of my new schedule.
BTS:
The construction noise that almost stopped me from being able to record.
We start by answering 3 member questions and then dive into THE PERFECT CYCLING DIET. From the numbers, to food quality, and even hydration.
Fernwee on Youtube Fernwee on Instagram After a couple years of going back and forth online, I finally had the opportunity to connect with Dialed Fam Member Martijn(Fernwee) over a Zoom Call. We discussed the topics below and since I follow his content so closely, we go off on a few tangents... Why do you strength train? Gravel Riding + Bikepacking(tips to make it more fun/successful) Preparing for Badlands(just your personal training direction) Content Creation while on rides. Favorite ride trip you have been on so far? Rapid Fire Question Round: Sweet or Salty, Favorite Tattoo, How tatted are you going to get, Morning Ride or Night Ride, Favorite Ride Food, Instant or brewed coffee while bikepacking, Favorite Coffee, Riding temps, a little too hot or too cold? After the Interview, I give you a life and business update(including yesterday's century ride and setting some limits to my alcohol this week).
Check out the other Podcasts that I(Coach Derek) have been featured on in this last week!
The Successful Athletes Podcast: https://podcasts.apple.com/us/podcast/82w-and-4-7w-kg-with-dialed-healths-derek-teel/id1516326667?i=1000512420506
B1ker Bar Podcast: https://podcasts.apple.com/us/podcast/ep-80-dialed-health/id1434459355?i=1000512997449
The Sonya Looney Show(available 03/18): https://podcasts.apple.com/us/podcast/the-sonya-looney-show/id1233067098
Amazing chat with Dr. Tim Woo who is a physical therapist specifically working with cyclists. Currently training the Williams brothers, we discuss the differences between top pro’s strength training and the average weekend cyclists.
🏋🏼How strength training improves your cycling:
🔋THE OBVIOUS: You get stronger by building bigger muscle fibers AND/OR neural adaptations(how the brain communicates with the muscles).
🔋LESS COMPENSATION: Certain muscles begin to “turn off” after time in the saddle(mostly ones on the backside of your body). Keeping those muscles activated helps your primary muscles not become overused.
🔋INJURY PREVENTION: Balanced strength training gives you a more stable body to tolerate impact and twisting. These “tweaks” happen while you’re on the bike or hitting the ground🙈I probably don’t have to explain why less injury is beneficial to your program...
🔋COMFORT: Better alignment and activated muscles means more comfort while riding. Most of use know how back, neck, or knee pain can eliminate your ability to put down power.
🔋PUT IT ALL TOGETHER: Now you’re muscles are firing properly across your body(power transfer) without the pain, instability, or “turned off” muscles holding your back. THIS IS EFFICIENCY’
-Conquering a soda habit:
https://www.newhallhospital.co.uk/news/is-sugar-more-addictive-than-cocaine
-How to ride with someone at a different skill/fitness level.
-The mental side to race performance(personal experience)
Rapid fire answers to a wide range of topics: Strength, Riding, Nutrition, Injuries, Personal, Ect...
-Motivational Quotes that got my mind right this week
-Travis Harnish's insane Dialed Health Shred Results
-Vertical Pulling Exercises
-Voodoo Floss https://youtu.be/RyosKaZO9lc
-Shon G. MTB Testimonial
-Life/Business Update
We take a dive into the process of both Male and Female winners of the #DIALEDHEALTHSHRED. I also give some insight into my thoughts of all the entries. We discuss a strategy for someone with little time for workouts and then move into a “motivational rant” about using guilt as fuel for change. We end the episode with a life update and a very transparent look into my scheduling challenges since the twins have arrived.
This episode starts with an awesome DM from World Cup DH Racer Kate Weatherly that really showed me the impact this show is having! We then discuss strategies to help you continue the #DIALEDHEALTHSHRED or help you move to maintenance mode. We dissect the difference between peak training and optimal training, confirm of hip mobility is needed for whips and table tops, how to relieve stress that your training volume is putting on your family, and also nutrition periodization!
This episode is recorded just 3 days after my twins Cruz and Remi were born! I talk about my Dry January breaking point, the latest book I’m reading “The Endurance Diet” and why I needed to add more fat to my diet💩 I also give you a brief business update on this tequila filled RANT of an episode.
Diving into these topics with a heavy emphasis on my personal/professional experience. You’ll learn the positives and negatives with massage guns and foam rollers. There is a 6 week strategy for carb loading for an event, fat loss strategies during the shred, and why I stopped dirt jumping. We’ll wrap it up with a biz/family update.
You no click bait here, we’re going to have a conversation about porn and how it relates to mental health at the end of the episode. However, we'll start with discussing strategies for week 2 of the #DIALEDHEALTHSHRED which flows perfectly into tips for appetite suppressant. Then we'll discuss vegan protein options and indoor cycling options.
https://www.pinnaclenutritiongroup.com Use code DIALEDFAM30 to save 30% off.
https://kyoku.com Use code DIALEDFAM to save 15% off of your first month.
https://www.ghostlifestyle.com/products/ghost-vegan?variant=12534817685578 Vegan Protein Option
https://youtu.be/fzkkmWbaJEs Getting Started with indoor cycling on a budget - Trainerroad
https://lewishowes.com/podcast/fighting-child-sex-slavery-with-tim-ballard/ Human Sex Trafficking Podcast
https://fightthenewdrug.org/by-the-numbers-porn-sex-trafficking-connected/ How the porn industry connects to sex trafficking
It’s the first week of the 2021 Dialed Health Shred(30 day fat loss challenge for cyclists)! Our first topic is aimed specifically to help people anticipate what they’re about to experience in the Fat Loss Process. We then talk about marginal gains and the related compound effect. Next we answer a specific programming question in regards to periodization(do you match your strength workouts with your on-the-bike workouts. Lastly, I give roadies (or new mountain bikers) a few resources to learn more about mountain biking and the. We wrap it all up with a business update!
We start this episode with a live testimonial from Ryan Condrashoff. He’s an Ex-World Cup Downhill Racer that has used Dialed Health Workouts to cure his back pain. We then get into a play by play of navigating holiday party foods and drinks before discussing how to manage negative self talk during workouts. I then talk about what it took for me to “get my swagger back” after being forced to close my in person training business earlier this year. We close with some exciting announcements about the new No Equipment Flow Program and Forum on the website!
We start with a quick testimonial that was sent to me via DM’s before we discuss all things Alcohol(calories, metabolism, and energy effects). Then we talk about using Indo Boards for training, recovering heavy legs, strength testing, and why you should rethink YOLO.
The topics today had me genuinely excited to record! I give you specific examples of late night snack options for damage control. We discuss riding clipped in up technical climbs, whether or not you can increase your FTP & compound lifts at the same time, riding shirtless, and then dive into the details of the 30 day fat loss challenge #DIALEDHEALTHSHRED
It’s all about muscle activation to get your body primed for its next ride! The genius behind #glutedoping Tim Woo also gives us great insight into how we can feel our best on the bike with minimal off-of-the bike work. Find him on instagram at: @socalbikept and reach out through DM's if you want to get connected. Check out his podcast here: https://podcasts.apple.com/us/podcast/socalbikepts-podcast/id1517340286
Hear the reasons why I don’t do Holiday Week Episodes, along with what’s happening behind the scenes of dialedhealth.com this week. This is where I really pour my heart out and talk candidly about the latest success of my online training.
This episode is all about the most relevant topics/experiences I’ve had this week. We start by going over my FTP test, clear the air about minimal strength training, and talk IT Band Syndrome. Then it moves onto fun/random topics like celebrating Christmas before Thanksgiving, my recent Subaru service, and a behind the scenes look at the business.
We start with a testimonial from a #DIALEDFAM member who is using the No Equipment Strength Program. Then, we talk about my article that made it to the front page of Pinkbike.com. Next is the real bulk of the episode...nutrition over the age 50. This was asked by my Dad who gets after it! Lastly, we discuss what to look for when buying a kettlebell including what weight to buy.
A wide range of topics sent in by #Dialedfam members and IG followers all under the umbrella of riding, fitness, nutrition, and habits.
This Instagram Q&A covers a wide range of topics like: Training with your significant other, high volume foods, riding bad equipment, drops vs. chutes(on MTB), performance drop with time off, and more.
This episode was very enjoyable for me. Extra prep and time to record meant I could turn off my brain and really dive into it. We start with a testimonial, move onto ride nutrition, an organized rant, feedback from last episodes bike for conversation and more.
We dive straight into Dialed Health Member questions to answer how to mix strength training with high volume riding, the best time of day to train, macros vs. calories, and a discussion on bike fit. Also, my plans with the Dialed Health Studio since going 100% online and some motivation to kick off your weekend.
Episode Itinerary
Dialed Fam testimonial followed by my own riding improvement
💩How I crashed so hard that I pooped my pants
Q&A
Getting your significant other into riding
Exercise & saliva
Link between working out and eating right
What creatine is & why you should take it: https://www.healthline.com/nutrition/what-is-creatine#how-it-works
Lining up a 28 Week Body Weight only strength plan with my TrainerRoad Cycle
Creating my weekly training schedule
We start this episode with a case study of a current Dialed Health member. His situation is very relatable because it is all about staying consistent. Hear the strategy we are implementing to make sure he gets 2 strength training sessions in per week while he balances 60-80 hours of work a week, wife, and 3 kids. After this, we dive into a wide variety of questions, including oval chainrings, training barefoot, hip flexors, snack comparisons, low back pain, and more.
🤘🏼We’re back and with a new Q & A format, inspired by our friends at TrainerRoad.
📋This format will include updates and behind the scenes of Dialed Health, along with personal updates from Coach Derek(me:)
✅The goal is to keep the episodes around 30 minutes and invite guests on to discuss/answer your questions.
📩If you have a question you would like answered on the show in detail, please email it to: info@dialedhealth.com
Get inspired by Greg’s weight loss journey. As a mountain biker and craft brewer, he gives you some great insight on what it takes to balance training with these hobbies and your career, wife, and kids. After, we talk about my specific morning routine and follow it up with a proper rant about how the corona virus has affected my family & biz...
Dr. Joe is a Chiropractor who understands athletes, strength training, and movement. Learn his methods to correcting imbalances in your form and how to address common pain with encounter as cyclists.
Abe Maynard is one of the most credible strength trainers out there. He’s resin to the top of Equinox Gyms(known for having the most educated trainers) while staying active in everything from mountain biking, jujitsu, surfing, Olympic lifting, and more. You’ll also learn what his favorite workout is and why, along with some advice to keep you going for years to come.
Learn how to get the most of your social posting and be inspired by Connor’s story of building Adventurelabs Media. It’s a great chance to see what goes behind the content you consume regularly. After, hear the specifics from my “century ride” that I did over the weekend.
Get know Northern California's own Neilson Powless. The first half covers his start in cycling all the way up until our present day, discussing goals, breakthroughs, and breakdowns. The second half consists of questions asked through instagram along with some question of my own about his training process on and off the bike. This is a great opportunity to get some insight into what it's like being a pro cyclist. Thanks for your time, Neilson! Looking forward to another ride soon!
Learn the tricks and tips to make food tracking successful while you get inspired to commit to the process.
We discuss the “confusion” of social distancing as it pertains to riding and the results of my Instagram poll on the topic. Also, get motivated as you hear some insight into what is going on at Dialed Health.
What a week...There’s no better time than this for a home workout considering the corona virus has closed gyms all around the country. With a “quarantine” on the horizon, you’ll want to have your training plan set to stay on track. Hear my strategies to build the best home workout and the resources I have available.
We dive into the details of the first Dialed Health Retreat that takes place in Downieville May 15-17th. Then we discuss the Top 5 reasons you should take a rest day, even if it’s not planned.
Learn the science(and reality) behind circuit training. There is a method to the madness that we dive into on this episode. Also, we go over the recent group ride, eating donuts post ride, and some motivation to send you into your week.
I answer 37 questions that were asked through my Instagram this week. Everything from strength training and nutrition, to creepy personal questions, we cover it all in this episode!
Hear the positives and negatives to implementing food restrictions and STICKING TO IT. Everything from the mental to physical side and my personal take/experience.
Learn how to self diagnose your knee pain and put an action plan together to address it. We’ll dive into movement assessments, anatomy, and the easiest ways to start.
How much water should we drink during the day and/or during training? What about eating on rides? We answer these questions and propose some ideas along the way. We also talk gratitude and keeping perspective on “our choices” before diving into the business updates: NEW DUMBBELL ONLY PROGRAM
We discuss the “facts” about training through sickness. Is it a good idea or not? Then, we dive into breathing and how it can help your strength training. You will also get a play by play lesson on Mark Divine’s “Box Breathing” method. Lastly, it’s all about Bro-Science and the Dialed Health Biz Updates.
Training Peaks Article:
The Athlete’s Survival Guide to the Cold and Flu Season | TrainingPeaks
Box Breathing and Tactical Breath:
https://youtu.be/GZzhk9jEkkI
We discuss guidelines for the Dialed Health Shred challenge while I give you tips, tricks, and explanations along the way.
Hear the the 5 most useful, functional, and cost effective pieces of gym equipment you buy for your home/garage set up. We also talk the pro’s and con’s of working out at home vs. the gym. Lastly, it’s a Christmas Survival guide, life, & biz update.
Learn the principles of Super Compensation and what it means to be consistent. We also discuss the most efficient way to have a balanced program, along with some insights into moderation.
Learn the concept of periodization and how to apply it to the Optimum Performance Training Model. We’ll also discuss Instagram videos and why some of the most popular posts are actually terrible exercises. Before all this, hear a quick biz update and my content recommendations for the week.
Hear the positives and negatives to racing your bike while you contemplate what is a better fit for you.
Learn how to address the neck pain you experience on your bike through mobility and strengthening exercises.
Learn how to get the most of your Thanksgiving meal whether you’re dieting or have unrestricted calories. It’s all about mindset, intention, and what I’ll be doing to enjoy the Holiday.
What is the real difference between strength and power? It doesn’t line up with our version of riding “power.” We go into this topic and give you some real life examples along the way.
Is it ok to train through soreness? How do you stay consistent when you have a packed schedule of training while sore. We discuss this along with some recovery ideas to help get you firing on all cylinders as soon as possible.
You need to take action to build motivation. Learn strategies I’ve used over the past couple years to help me grow as a human, business owner, and cyclist. From Be, Do, Have to Visualization and even a quote that will serve as pure motivation to get moving!
Learn what it means to be mentally tough and how to develop it through actionable steps. We also connect it to staying motivated and consistent with your training plan. Then, we talk about overcoming fears of riding technical terrain.
Learn how to prep your body for optimal performance directly before you drop into an Enduro Stage. These drills are realistic and can be applied on your next ride!
Learn about the most important macronutrient-protein! Listen to the easy way to find your number and what foods are ideal to help you hit that number. Also, learn some strategies to implement those foods into your day.
Learn the first steps at addressing any pain or mobility issues, how to fix compensations, and tricks to making your shoulders strong. Hear about the new content for Dialed Health and what workout made me insanely sore.
Learn what causes low back pain and 3 simple exercises to help eliminate it! Also, how to implement it into your routine for success.
We discuss the principles of adaptation and the reality behind what it takes to build “a lot” of muscle. As always, hear what’s happening in the world of Dialed Health and my recent family vacay to Tahoe.
Learn the drill that will make you corners faster. It was taught to me by Sam Hill’s old coach Scott Sharples! Also, get another approach to making real improvements in your turns.
My first official rant comes in the form of debunking dieting myths and addressing false ideas that are so common in today’s culture of dieting. Hear my recommendations on the ideal way to control your weight & performance through food. Also, learn about the latest updates with Dialed Health and get the inside scoop on the sufferfest I participated in known as “The Giro De Stammina.”
Learn how to build a personal mission statement and why it will help you stay focused. Also, hear about the latest in Dialed Health news and how I blew my diet this weekend.
What makes someone great at riding? I break it down into 8 traits that you can begin to implement. Maybe you’re already nailing these or maybe you’re dropping the ball, find out on this episode!
What is it that we need to do in the gym to support our riding? How is it so different from your typical training plan? I break down the specifics and give you my top 3 rules to guide you. Also, hear about the new website, our magazine debut, and what recently took my stress to its limit.
Hear the ups, downs, twists, and turns(no pun intended) of my journey from racing to training. Also, take away what I have learned and let it inspire your week! #startmovingforward