The Big Wheel Coaching Podcast

Maintaining your bicycle is likely not the first thing that comes to mind when training, but a well-working bike is most certainly key to a great workout!

What's more, bike shops are swamped with repairs, meaning if your bike goes down, you might have to miss multiple training rides while you wait for a fix.

That's why we asked Shimano Pro Mechanic, Justin Dillon for some his very best tips to keep your bike running properly. This way you can enjoy your bike more and have more high-quality training sessions!

Intrinsic and extrinsic motivation are often thought to exist in a Yin and Yang relationship.

One is zen-like motivation and the other is about getting results, but the reality is that it is far more complex than that.

Considering the Covid-19 Pandemic has cancelled an entire season of cycling events, an Athlete is justified to ask, why am I training? Or, What is all this suffering for?

Both questions are very useful and need to be explored in order to continue training effectively in this challenging time.

In order to fully explore the topic of intrinsic and extrinsic motivation we consulted Certified Mental Skills Coach and Author, Carrie Cheadle to get her insight on how Athletes can use both types of motivation to keep you moving forward in these challenging times.

July is simply not the same without the Tour de France and world class bike racing to watch...

Thankfully, with ZWIFT there is a platform where cyclists from around the world can gather to test themselves and "scratch the racing itch", so to speak.

Just as real-world events require course study and experience, ZWIFT has it's own nuances that must be learned in order to be successful.

That is why we interviewed Elevate-Webiplex Pro Cycling's Jordan Cheyne who recently won the virtual edition of the Joe Martin Stage Race, a ruthlessly tough 3-stage virtual event on ZWIFT that paid homage to one of the oldest events on the domestic pro racing calendar to talk all things ZWIFT.

In the interview Jordan covers ZWIFT'ing tips and tricks that will help newbies and experienced riders alike get better results (and better fitness!) from their online racing efforts. Enjoy!

**New Episode & Flash SALE On BWC Summer Edition Kits**

Efficiency of power transfer and economy of effort are two important concepts that all cyclists should be more familiar with.

Efficiency of power transfer relates to how much power is lost through the process of pedaling. This is where wasted motion robs wattage that should propel you forward.

Economy of effort in cycling is all about producing maximum speed for minimum effort.

And a proper bike fit is a relatively inexpensive way to maximize both!

In this episode of the podcast we interview Andrew Bosco of Bosco Bike Fits to talk posture, efficiency, and economy for cyclists of all levels and abilities.

Note: The sound quality of this episode has been compromised, we have done our very best to engineer and edit it, but it is not perfect. We apologize in advance for any frustration this causes!

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Humans are hunting creatures, we get what we aim at...

And without goal events to target, what should Athletes be aiming at?

We suggest assessing your fitness and addressing weaknesses to broaden your cycling condition while the uncertainty surrounding summer event dates continues.

In this weeks podcast we answer listener questions regarding their weaknesses on topics of training, hydration, and nutrition, among others!

Check it out, let us know what weaknesses you are working to address, and be sure to join us for the #BigWheelBenchmark Challenge!

No matter where you are when you read this email it is highly likely that you are "in the thick" of the Covid-19/Corona Virus pandemic.

Here in SoCal the virus is gaining steam and experts project a mid-April peak in cases...

Luckily cycling has been deemed an "essential" activity in nearly every region, meaning that getting outdoors for a ride is most-likely the only activity that gets you any fresh air these days.

In this weeks podcast episode we share important training insight and perspective that can help you navigate this complex time.

Whether you were already in race shape or just working toward a big event and gaining momentum when the pandemic started, this period of uncertainty requires a shift in mindset.

This important shift in your focus will do more than help you stay fit, it can help you stay sane amid so much chaos!

So you are working from home and already getting the "shelter in place" restlessness?

As Athletes with jobs, families, and busy lives, there is often a mountain of tasks between you and your workout. And although working from home may present the illusion that productivity will reign and time will be copious, that is often not the case.

With over 15-years experience working from home we are dedicating this weeks podcast to tips and tricks that will help you avoid the many distractions and pitfalls that come with a home-office work scenario.

The episode is not focused on getting you more fit through a single workout, instead it is centered on helping you conquer your work day with the energy (and time) to continue to pursue your training.

And that will make a mountain of difference in your fitness whenever the Shelter In Place/Corona Virus Pandemic relents and our normal routines resume.

Complying with the recent "shelter in place" order for the state of California, and elsewhere, means citizens should avoid public gatherings.

One of the many businesses affected in this shutdown has been workout gyms, a place where many cyclists have been making strength gains that are translating to more power output on the bike.

So what can Athletes do at home to maintain the strength they have built?

And is it possible to make additional gains while complying with the "shelter in place' order"?

To answer both of those questions we contacted Shawn Wayland of Simple Fitness By Shawn, a former professional cyclist turned body-builder who is leading the way to help cyclists integrate year-round strength gains that enhance cycling performance.

This weeks podcast is all about home gym routines and exercises that will help you get stronger on and off your bike during these times of crisis!

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"Sometimes healing the body is the easy part, and the lasting impact of an injury is a loss in confidence." -Jim Rutberg, Author/Coach

If you ride and train long enough you are bound to experience setback and injury, it's part of being an Athlete and pushing your limits.

But recovering from a serious injury takes time, patience, and, as Jordan Cheyne of Elevate-Webiplex Pro Cycling recommends, "celebrating small victories."

Having recently experienced a crash that sent him to the hospital on three separate occasions, Coach and Pro Cyclist Jordan Cheyne knows a thing or two about bouncing back from injury.

In this weeks podcast Jordan and Coach Brian share some important insight that can help every Athlete rebound from injury and get back to their very best.

Daylight Savings Time is a nuisance for most folks, but for cyclists everywhere it usually brings evening group training sessions that are fast and fun workouts that help us get through our busy work weeks.

That makes this time year feel more like a holiday, especially if you are one of the many riders that is relegated to indoor trainer time throughout the winter because of the short days and foul weather.

Despite the thrill and enjoyment of group riding, these workouts lack purpose or a goal, and thus do not necessarily move an Athlete toward cycling goals.

That is why we suggest you always "group ride with a purpose"!

In this weeks podcast we talk group riding and how you can use these workouts to gain more than random fitness. We call out specific tactics that will help you get both a targeted fitness benefit but also hone your pack riding skills while out on your local group ride.

We also discuss the pitfalls that come with regular group riding and suggest how you can avoid them so you can continually build your fitness and pack riding skills throughout the season!

"Any fool can go train more...It takes courage to rest!"

These words come from the lips of Trond Nystad the former Head-Coach for the U.S. ski team.

In a world where we celebrate excess and often think, "if some is good more is better", with many Endurance Athletes falling into the thinking that "if more is better, then A LOT MORE must be the best!" Trond's words are both powerful and appropriate.

But what recovery methods work and which ones do we use because "we have always done it this way."? The answers might surprise you.

In this weeks podcast episode we review Chapters 4-7 in Christie Ashwanden's book "Good To Go, What The Athlete In All Of Us Can Learn From The Strange Science Of Recovery". It's a great read full of science backed myth-busting!

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Eric Bostrom is a legend amongst two-wheeled motor racing enthusiasts. As a multi-time champion road racer and Flat-Track star "E-Boz" was known to be tenacious, hard working, and full of talent.

But after a heavy crash that left him with a compressed cervical spine, and a diagnosis that recommended giving up his active lifestyle, he refused to quit or accept what the doctors said was a 'hard truth'.

It was then that he turned his attention to self-healing and developing a tool that could be used to relieve tension in the body, stimulate blood flow, and ultimately improve quality of life.

The result was The Backmate Self-Massager, but more than a product, this extensive research and experience helped E-Boz understand that a pursuit of wellness is important for every Athlete as they seek performance gains.

In this episode of the BWC Podcast, Coach Brian talks performance and wellness with Mr Bostrom to shed some light on why "self-care" is equal in importance to the hard efforts of training.

"In recent years RECOVERY has become a sports fitness buzzword. Anyone who works out or competes at any level is bombarded with the latest recovery products and services: from drinks and shakes to compression sleeves, foam rollers, electrical muscle stimulators, and sleep trackers."

In her book "Good To Go, What The Athlete In All Of Us Can Learn From The Strange Science Of Recovery", author Christie Aschwanden investigates the science behind the marketing of recovery rituals and products that companies claim will help us improve our performance.

And the results will surprise you...

This weeks podcast episode is dedicated to this book and exploring what products and rituals are worth your investment in and more importantly, which are not! Enjoy!

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With the New Year upon us, one can't but help think about making "resolutions" to make this year better than the last...

But, as an Athlete you are already goal driven and have probably thought extensively about what a successful 2020 season could look like...

Yet far to many of us have yet to write up a plan to accomplish our goals.

In this weeks podcast, we outline a three-part goal setting process that includes the business tool known as S.W.O.T. Analysis to take your goal setting and planning process to the highest-level!

Before you listen to this weeks podcast, consider this question:

Athletic ability and the best performing athletes have what balance of talent (what they were born with) and work ethic (what can be developed)?

Is it 75% talent and 25% work ethic?

How about 50/50? Or could it be 10% talent and 90% work ethic?

Consider Olympic and professional Athletes, do you think they are "talented"? Or have they developed a world-class work-ethic and skill-set?

Most people think that the highest performing Athletes are extremely talented and that this 'talent' is responsible for their amazing performances.

In fact, research is proving that adage wrong... Work ethic is the most critical component.

Enter Stanford Professor and Author Carol Dweck, who is pioneering research showing that students, leaders, parents, and Athletes (really anyone who prizes performance) can achieve more and rise to the top of their field by embracing a Growth Mindset.

What is a Growth Mindset? And what about it's counter-part, the all-to-tempting Fixed Mindset?

We discuss these two mindsets and exactly why you should start building your 2020 cycling goals using a Growth Mindset in this weeks podcast!

Bike racing culture is steeped with adages and truisms.

Two of the most poignant include:

A- There are only two ways to win a race... Solo or in a sprint!

&

B- Racing is tactical, riders should constantly be working to out-maneuver their competitors!

We have built the curriculum for this weekends CBR VIP Race Tactics Experience on these two adages.

That means, in addition to receiving the "pro for a day" treatment, our Athletes are going to learn the finer points of sprinting and attacking to create a break-away.

In this weeks podcast Coaches Brian and Leo discuss important tactical fundamentals that every racer should know and that will be taught in a 'hands on' fashion at this weekends CBR Upgrade Criterium.

Racing road bicycles is not for the faint of heart...

Not because of the blazing speeds or close-quarters riding, no, bike racing challenges an Athlete both physically and mentally as it requires riders to make critical tactical decisions under physical stress.

Without time-outs, substitutions, or being able to "phone a friend" as they do in a game show, bicycle racing requires Athletes to think quickly in order to out-maneuver their opponents and ride to victory.

At Big Wheel Coaching this hard-truth is one of our favorite aspects of the sport!

Instead of training our Athletes to "strong arm" the competition, we help them develop both their FITNESS & TACTICAL KNOWLEDGE in order to help them achieve success.

In this weeks podcast Coach Brian interviews California Bicycle Racing Race Promoter and owner, Jeff Prinz to talk about this weekends CBR Race Tactics Experience Upgrade Crit for Category 4 riders.

It's a unique opportunity for Category 4 Men and Women to receive personalized coaching, race tactics instruction and guidance on executing the race strategy that will help them get results!

Most cyclists have a love-hate relationship with the holiday season...

They love the time away from work which most often provides extra training opportunities.

But the holiday's also brings significant stress in the form of holiday parties, frigid weather, and of course, the dreaded over-indulgence of holiday meals.

In a sport where weight matters as much as it does for cycling, holiday meals built around rich foods and decadent deserts can be immensely stressful.

And this reality can be even more challenging to navigate when you are the only athlete at a family gathering full of people that don't understand the culture of cycling or the dedication it takes to be successful...

That's why we put together a podcast of Holiday Do's & Don'ts for Endurance Athletes.

We want you to both enjoy the holiday's but not also maintain valuable momentum you have worked to build in your training!

The advent of direct-drive indoor trainers has changed the "winter" training game for cyclists.

These pieces of equipment when coupled with technology components like ZWIFT and Rouvy are making it more and more attractive to ride indoors even when the weather outside is good...

But with the recent Daylight Savings Time (DST) time-change, and the reduced daylight that came with it, not to mention the cold and wet weather on the horizon means training indoors is a necessity for most Athletes.

In this weeks podcast we share some of our best "tips and tricks" for indoor training as well as practical feedback on topics like 'indoor vs. outdoor FTP values', ZWIFT Racing as Intervals By Osmosis, and Setting Up Your Personal Pain-Cave. It's a great episode, one you don't want to miss!

Many cyclists have a love/hate relationship with strength work...

They love the strength built in the gym, but often struggle converting it to "on the bike" power and loathe the extra mass that comes with a traditional strength training program.

For road racers, endurance mountain bike competitors, and gravel junkies, that extra bulk built in the weight room is so eschewed that skipping the gym altogether might make the most sense.

After all, taking away 1-3 riding days a week in favor of strength training doesn't add up when your goals are endurance events that are 3hrs, or more, in duration.

But there is a solution, as emerging research supports, a way to build strength without bulk...

And even better it works for Athletes working on a "time crunched" schedule!

In this weeks podcast we explore what we at BWC HQ have come to call, the "Lift Heavy Stuff" protocol with Shawn Wayland of Simple Fitness by Shawn.

Shawn is a former professional cyclist and is completing his studies to earn a Masters Degree in Strength & Conditioning. There are few people with the strength training certifications he possesses that also knows the demands of being a top-level competitive cyclist.

It's a great episode, one you don't want to miss!

Time-Trialing is known as the "race of truth", and for good reason, because the discipline is simple: it's you verse the clock, racing to cover the course as quickly as possible.

But since Greg Lemond dramatically won the 1989 Tour de France in a final time-trial using aero equipment, the disciplines mantra has been transformed from pacing, strength, and efficiency, to one that focuses almost entirely on aerodynamic equipment.

For better or worse, aero equipment can be a costly investment necessary to be competitive in TT's.

But for Athlete Jordi Conrado, TT'ing is a discipline that is about more than equipment and tech, it's about testing himself, learning his limitations, honing pacing strategies, and analyzing race courses in detail.

In this episode of the BWC Podcast, Coach Brian interviews Athlete Jordi Conrado to detail the human element of Time-Trial performance and his personal journey in the "race of truth".

When you hear, "myofascial release", most Athletes think of recovery products like a foam-roller or possibly TriggerPoint balls, but did you know that Myofascial Release is also a hands-on therapy that can unlock your best performance?

Abel Rendon of Rendon Therapy possess two doctorates of Physical Therapy and is on the cutting-edge of this powerful healing therapy.

Dr. Rendon preaches a little-known medical reality that, "length over strength, heals." This is a concept that seeks to treat tissues that are chronically shortened for long periods of time, which is common-place in cycling, through lengthening and stretching, not further strengthening or shortening.

Beyond an incredibly effective way to heal dysfunctional tissues and over-use injuries, myofascial release therapy can be used to help Athletes avoid injury in the first place, "stay in the game" longer, and perform better.

This podcast episode is dedicated to myofascial release in an interview with one of the industries top practitioners, Dr. Abel Rendon of Rendon Therapy. It's a deep-dive into this powerful therapy and offers ways to incorporate a home-practice into your training routine.

It's a great episode, one you don't want to miss!

The TrainingPeaks Endurance Coaching Summit is an annual event for Cycling, Running, and Triathlon Coaches bringing together the newest science and latest ideas to fuel optimal performance.

But it's more than presentations on physiology, training, nutrition, and mental skills, as well as the latest technology in performance. The Endurance Coaching Summit brings coaches from all over the world, many of whom we have known for years, to collaborate and innovate in order to help our respective Athletes get more from their preparation. 

2019 brought ECS to Boulder Colorado, home of TrainingPeaks and another opportunity to learn the cutting-edge science, trends, and techniques that the best Athletes and Coaches from around the world are employing to be their best. 

This weeks Podcast outlines a few of the highlights as well as previews some of the "deep-dive" topics coming in the future. It's a great episode one you don't want to miss!

Our Peloton Experience at the Mammoth Gran Fondo was a massive success with the peloton swelling to 100+ riders at various points and finishing with our biggest group yet!

Gran Fondo's and other big rides are so much more fun with a group, so we created a BWC peloton, not just to go faster, but to go fast with friends that are safe/predictable riders.

And that is exactly what Caroline Casey of Visit Mammoth/Mammoth Tourism did with us at the Mammoth Gran Fondo.

Having completed her fastest-ever 100-mile ride Caroline would not consider herself a 'power house', but with the support of the BWC Peloton she conquered this challenging ride with a smile on her face in record time!

This weeks Podcast is a redux and 'insiders' look at what Caroline Casey called a "mind blowing" experience with our BWC Peloton Experience at the Mammoth Gran Fondo.

"Race for today" is the team motto at Elevate-KHS Pro Cycling... and has been since the program began.

This mindset is about never letting an opportunity pass and bringing out the best in the riders each and every day they compete.

Having recently capped off an incredible performance at the Tour of Utah earning the teams first stage win and securing second overall with James Piccoli, climber-extraordinaire and all around hard-man Jordan Cheyne penned an article that summarizes this mindset for all Athletes to channel.

In this episode of the BWC Podcast, Jordan shares his perspective on tapping inner potential and the "race for today" mindset with teammate, friend, and fellow coach, Brian.

With 75% of the 102-mile route closed to cars, the Mammoth Gran Fondo is a unique chance for cyclists to take-over the roads and enjoy the amazing scenery without the "hum" of traffic buzzing by...

For the performance-minded cyclist this fact holds another opportunity, to ride in a fast-moving, safe, and predictable peloton of like-minded riders.

And that is exactly what our BWC Coaches will be leading and organizing in Mammoth this week!

Curious to learn more? Never experienced a proper peloton? Excited to get to Mammoth to get "on the front"  and be a part of a peloton?

Or maybe you just want to ride fast and avoid struggling in the wind with no one to share the work?

Either way we want you to join our peloton!

In this Special Edition podcast we outline the more finer-points and necessary details to help you and your riding partners join our BWC Peloton for a great day out on the road!

The Leadville Trail 100 MTB race is iconic in the world of endurance racing and has absolutely exploded in participation over the last ten years.

Only a few people have seen this amazing event since the early years, one of them is BWC Athlete Todd Brown who recently completed his sixth Leadville Trail 100.

Twenty years after his very first LT100 Todd Brown set his sights high and came home with a Personal Record this year, bettering his previous PR he set 19-years ago.

But it was not all sunshine and rainbows for Todd, there were challenges and difficulties along the way to this amazing performance...

In this episode of the BWC Podcast, Coach Brian talks with Todd about his unique training, the ups and downs of his season, and of course, his PR at this years' Leadville Trail 100 MTB!

"The ultimate is not to win, but to reach within the depths of your capabilities and compete against yourself to the greatest extent possible. When you do that you can walk about with pride, no matter what place you finished." -Billy Mills, Olympic Gold Medalist

Endurance sports are arguably the most grueling and demanding physical endeavors Athletes can undertake. Whether it is an MTB race, gravel event, cyclocross race, criterium, or Gran Fondo, defining success solely through wins and losses would undermine the sacrifice required to tackle these great events.

That is why the words of Olympian Billy Mills and the mindset it suggests are pertinent to Athletes everywhere!

In the closing chapters of The Champion's Mind: How Great Athletes Think, Train, And Thrive, we get a deeper understanding of what it means to achieve our very best and compete against ourselves.

Check out Part 3 of our Podcast review of The Champion's Mind, in which, Coaches Brian and Brady cover the final chapters and the most important skills to develop a Champion's Mind! 

Having a great ride at your Goal Event takes focused preparation and so much more...

One of the best ways to test your preparation and see if you are on track, as well as uncover any weak links, is by doing "mock races" or Lead-Up events.

These events or training sessions simulate the speed, intensity, duration, distance, climbing, or workload that you expect to face at your Goal Event (Note: hopefully as many of the items from that list as possible!).

In our preparation for the Mammoth Gran Fondo this September we helped a number of Athletes prepare for, and execute, their best strategy at last weekends Tour de Big Bear. It was their very own dress rehearsal for Mammoth and a perfect "Lead Up" event.

After the event we put together this weeks podcast to share the planning, execution, and debrief process we use with our Athletes that is so helpful for riders of all levels trying to stretch their limits and improve.

The discussion between Coaches Joy and Brian, as well as the topics covered, are not unique to Gran Fondo riding and can be adapted to cyclocross, road racing, endurance MTB events, gravel adventures, and more!

Endurance Athletes everywhere have felt the drag of doing a hard workout after a restless night in bed...and almost as powerful is the feeling of invincibility on a day when you could ride as hard as you want for as long as you want. 

Most of us experience far to many days like the former, while dreaming of more like the later.

Interestingly, both experiences are tied, in large part, to sleep quality.

Getting high-quality/restful sleep is one of the most powerful ways to maximize performance.

In his article The Whole Picture: Recovery Through Sleep, author and Biomedical Engineer Simon Wegerif outlines the importance of sleep, specifically that of Deep Sleep and REM sleep, as well as how to improve your sleep cycles to get restorative sleep. 

This article, Mr. Wegerif's research, and our experience both as Athletes and Coaches is the "jump off" point for a discussion about sleeps impact on an Athlete's ability to achieve their goals.

Do you have a Champion's Mind? 

As Athletes we spend nearly all of our time addressing our physical preparation, through interval work, endurance training, and pedaling dynamics...

Rarely do we devote time and energy to developing a 'gold-medal' mindset that is a absolutely necessary for us to perform our very best.

In Part 2 of our Podcast review of The Champion's Mind, How Great Athletes Think, Train, and Thrive, Coaches Brian and Brady cover the middle chapters of the book outlining lessons learned from Olympic-Level competition that can be easily applied to help you achieve your goals!

Want some cool BWC Swag like socks, hats, or a race day bag? Of course you do!

There is far more to being a successful cyclist than pushing the pedals hard, but you already know that! Although being 'fit' is very important, focusing only on this aspect of performance would leave so much of your potential untapped.

Developing an Athletes' Mindset, and what author Jim Afremow calls The Champion's Mind, is one of the most important components of performance that has nothing to do with fitness. 

That is why we are breaking into one of our favorite topics, Mental Skills Training and covering the book The Champion's Mind, How Great Athletes Think, Train, & Thrive in a multi-part podcast.

In Part 1 Coaches Brian and Brady cover the opening chapters of the book, Afremow's "Gold Medal Performance" concept and 10 Mental Skills to help you maximize your training.

Want some cool BWC Swag like cycling kits, socks, hats, or a race day bag? Of course you do!