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The Uphill Goat - Hosted By Andrew Conover

The Uphill Goat - Hosted By Andrew Conover

By Andrew Conover

From skin track to single track, this podcast is all about making you fast.

Subscribe to blog-posts or sign up at uphillgoat.com

If you're interested in having a conversation reach out on Instagram @a.j.conover
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Currently playing episode

128. The 5 minute rule

The Uphill Goat - Hosted By Andrew Conover Jul 21, 2023

00:00
02:42
Going For Top 10 on the White Rim

Going For Top 10 on the White Rim

A few weeks ago a friend told me the Spry gang was going to ride the White Rim and he wanted to do it as fast as he could. It sounded intriguing and so I went with him. My stretch goal was 6 hours, but I would be stoked to be anywhere under sub 6:30. Top 10 is 6:26, so that was something I thought could potentially be in the cards if everything went perfectly.
Nov 16, 202317:59
Bruce Peck, Stoic, Marathon Runner, Entrepreneur, & a Conversation about What it Takes to Be the Best.

Bruce Peck, Stoic, Marathon Runner, Entrepreneur, & a Conversation about What it Takes to Be the Best.

In this episode we talk about Keegan Swenson, and potential reasons to his constant and consistent victories this year. We talk about Alabama football and Coach Sabin's ability to recognize swings in sport, any how that can be applied to racing and being on the edge of change rather than late to it.

Nov 03, 202301:13:52
From Road Rash to PR's, My Story With Racing Collegiate MTB Nationals!

From Road Rash to PR's, My Story With Racing Collegiate MTB Nationals!

How my season came together for a 6th place finish at collegiate mtb Nationals.
Oct 29, 202324:39
129. Feeling Underwhelmed?

129. Feeling Underwhelmed?

In this episode I dive into where I'm at with my racing and training, and the importance of trusting the process and being patient with yourself as you're waiting for good results.
Aug 03, 202317:31
128. The 5 minute rule

128. The 5 minute rule

Have you found the starts of your XC races to be wild and crazy. It's because people haven't settled in yet.

Listen to this episode to find out what I call the 5 minute rule.

Jul 21, 202302:42
127. Want to get faster with 30 minutes to train a day? With Spencer Stevenson

127. Want to get faster with 30 minutes to train a day? With Spencer Stevenson

In this episode we introduce Spencer Stevenson the new co-host of the Uphill Goat. We also talk about the best way to train with only 30 minutes a day and what that looks like long term.

Jul 17, 202347:04
126. Do you have a place?

126. Do you have a place?

This is a good time in the season to take a break to reset, refocus, and increase your motivation for upcoming races. What is your place?
Jul 15, 202304:05
Why Do You Ride Bikes?

Why Do You Ride Bikes?

As I've been reflecting on some recent races the purpose of training and racing has come to mind, and I haven't been having enough fun lately. So don't get too serious, and keep it fun.
Jul 14, 202309:33
124. Flipping Bikes

124. Flipping Bikes

The Transformation Process of Changing Athletes for the Better.

Jul 14, 202309:48
123. Crusher in the Tushar

123. Crusher in the Tushar

The full picture of my race. A little piece of humble pie, and ready to get ready for the next races.
Jul 10, 202314:58
122. Want to be faster at DH as an XC racer?

122. Want to be faster at DH as an XC racer?

Several techniques for getting faster at riding downhill.

Jun 27, 202308:28
121. Carter Anderson: Racing Unbound.

121. Carter Anderson: Racing Unbound.

We talk about:
- unbound nutrition
- pacing
- what it was like to be at the front
- Carters goals and upcoming races
- training going into unbound
- what recovery has been like
- advice for anyone wanting to be fast.
Jun 16, 202301:09:18
120. "We do recovery runs every day" with Timo Mostert, American Fork Cross Country Coach.

120. "We do recovery runs every day" with Timo Mostert, American Fork Cross Country Coach.

Timo has led the AF Cavemen to win 10 state titles since 2009, two second place finishes at nationals, and several other top 10 finishes. He is one of the smartest coaches out there after over 40 years of racing, and coaching.
We dive into:
- the best way to get the best bang for your buck in training.
- Visualization
- negative splits
- racing how you train
- Strength and core work
- recovery runs every day
Jun 13, 202353:34
119. How to Accelerate Performance

119. How to Accelerate Performance

Find out how I have my athletes track their performance when you take heart rate monitors and power meters out of the equation. Many athletes, including the developer of the system: Craig Manning, have found this to be fundamental for high performance.

Jun 12, 202315:37
118. Why should I ride in Zone 2?

118. Why should I ride in Zone 2?

The value and importance of riding at Zone 2

Jun 05, 202308:39
Has Social Media Changed What it Means to be a Professional Athlete? Listen to Jules Goguely's thoughts: Professional Mountain Bike Racer and Skimo Racer.

Has Social Media Changed What it Means to be a Professional Athlete? Listen to Jules Goguely's thoughts: Professional Mountain Bike Racer and Skimo Racer.

We talk through Jules story and how he came to be where he is, and his goals with skimo and mountain bike racing. We discuss what it means to be a professional cyclist/athlete, and what racing on a pro team in Asia was like. We discuss the risks/rewards of going for backcountry skiing FKT's and his hopes to make the first USA olympic Skimo team in 2026.
Jun 02, 202301:12:60
116. Is Marching Band a Sport?

116. Is Marching Band a Sport?

What do you think? What is your definition of Sport?
May 31, 202302:39
Cycling Cadence Drills: What they are and why they're important.

Cycling Cadence Drills: What they are and why they're important.

Cadence drills are one of the most overlooked aspects of training. Pedaling efficiency is one of the three pillars of being fast while pedaling a bike, and cadence drills are fundamental to building good pedaling efficiency.
May 31, 202305:08
114. "Don't Get Too Serious" With Brayden Johnson

114. "Don't Get Too Serious" With Brayden Johnson

A conversation with professional cyclist Brayden Johnson. He's a 2x US National Champion and is currently in Europe racing the World Cups. We talk about:
- Fueling during training, and racing.
- Goal setting
- Race Plans
- The importance of having fun.
- What to do if you're feeling unmotivated.
May 25, 202328:33
113. Disappointment: Keep Moving Forward

113. Disappointment: Keep Moving Forward

The Best Is Yet To Come.

May 20, 202302:30
112. Pre-ride

112. Pre-ride

Why you should go fast the day before a race.
May 19, 202308:46
111. It's Working

111. It's Working

Race #2 this year, and why I'm confident this season is going to shape out really well.

May 18, 202302:28
110. I Don't Have a Sports Psychologist, But..

110. I Don't Have a Sports Psychologist, But..

Find what works for you.
May 17, 202304:38
109. But I Hate Changing!

109. But I Hate Changing!

Why you should make things you don't like as easy as possible.

May 17, 202302:39
108. I've stopped eating during training

108. I've stopped eating during training

Find out why fasted training is the way go go!
May 14, 202302:28
107. Roberts Horn

107. Roberts Horn

Want the most beautiful peak in the Wasatch?
This is it.
May 13, 202303:03
106. People Are Gnarly

106. People Are Gnarly

Our first time on the beautiful face of Mount Superior.
May 11, 202304:33
105. The Golden Rule

105. The Golden Rule

The two most fundamental skills.

May 09, 202302:10
104. Why?

104. Why?

Knowing the purpose of each workout is key for maximum benefit of the training.

May 08, 202301:50
103. Like A Child

103. Like A Child

There is power in being genuinely interested in other people. I think it'll make you race faster. Here's why
May 06, 202303:05
102. Cold Fusion

102. Cold Fusion

How we skied Cold Fusion and what it was like.
May 05, 202304:59
101. Pedaling Through The Memories: My Adventures in Mountain Biking - Part 2

101. Pedaling Through The Memories: My Adventures in Mountain Biking - Part 2

Spring of Freshman year and Sophomore NICA year of racing.
May 05, 202309:26
100. T I M P O N O G O S

100. T I M P O N O G O S

Skiing the front side of the South Summit of Mount Timpanogos.
Apr 29, 202304:47
99. The Art of Exploration

99. The Art of Exploration

My approach for exploring new areas!
Apr 24, 202304:21
98. Lighter is Still Better

98. Lighter is Still Better

Buying new skis
Huge avalanches
Hard skinning
Fun skiing
Apr 21, 202310:10
97. Snapped Ski, and Why You Feel Fatigued During Rest Weeks.

97. Snapped Ski, and Why You Feel Fatigued During Rest Weeks.

Exciting day on the mountain with a snapped ski and fun snow!
Apr 20, 202308:37
96. Back to racing and the best technique for passing.

96. Back to racing and the best technique for passing.

Fun to shock the system with the first race in 6 months.
How do you pass without losing time while racing?
Apr 14, 202310:54
95. Burnt Beyond Burnt!

95. Burnt Beyond Burnt!

I don't think I've ever seen skin so red.
Apr 12, 202303:56
94. The Three Thirds of Many Rides and Races.

94. The Three Thirds of Many Rides and Races.

I've noticed an interesting pattern with many training sessions.
1. First third, fun.
2. Second third, hard.
3. Third third, rewarding.
Apr 12, 202304:36
93. Do I really need to rest?

93. Do I really need to rest?

Can I train every day, or do I need days off? Can I always go fast, or do I need to go slow?

Apr 10, 202303:38
92. How Should I Fuel For My Big Adventure?

92. How Should I Fuel For My Big Adventure?

Fueling can be tricky. But I think it's simpler than we often make it out to be.

Apr 09, 202307:56
91. Curiosity > Expectation. Here's why.

91. Curiosity > Expectation. Here's why.

Give this quick episode a listen to find out why you should focus on being curious rather than having expectations!

Apr 07, 202303:09
90. What if Dr. Suess and C.S. Lewis created a world?

90. What if Dr. Suess and C.S. Lewis created a world?

Unbelievably beautiful skiing today
Apr 06, 202305:25
89. The 100th day of January

89. The 100th day of January

A very cold winter day on April 4th. The winter of 2023 will never be forgotten .
Apr 05, 202303:33
88. Maybe the final truly winter storm?

88. Maybe the final truly winter storm?

Waking up to the perfect Christmas morning, on April 3rd.

Apr 04, 202304:10
Pushing at 11,000 feet is a recipe for dumb decisions!

Pushing at 11,000 feet is a recipe for dumb decisions!

- South Face of Lone Peak
- Race Plans
- Training Experiment
Apr 02, 202314:27
86. How do you make decisions in the backcountry?

86. How do you make decisions in the backcountry?

There's a lot that goes into it!
Apr 01, 202304:57
85. Guys, it's so pretty!

85. Guys, it's so pretty!

Crazy how the same circumstances can be seen in very different ways based on how we view it.

Mar 31, 202302:38
84. The Big Picture of Training

84. The Big Picture of Training

1. Training

2. Sleep

3. Nutrition

4. Mental Strength


Mar 31, 202302:48
83. Mountain Bike, Ski, Rock Climb, Missile Sled, Eat, Repeat.

83. Mountain Bike, Ski, Rock Climb, Missile Sled, Eat, Repeat.

Lot's of good activities today!
Mar 29, 202304:11