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62 minutes | Jan 25, 2023
Season 5 Ep 1 — How Zone 2 Biochemistry Powers Athletes' Biomechanical Energy with Iñigo San Millán
Dr. Iñigo San Millán is a professor at the University of Colorado School of Medicine, performing clinical and research work in cellular metabolism, especially in diabetes, cardiometabolic disease and cancer. He has been testing and coaching world-class endurance athletes for over 25 years. He is also the Head of Performance for the professional cycling team UAE, where he is the personal coach of two-time Tour de France champion Tadej Pogačar. San Millán's focus for his athletes is training the biochemical systems to empower the biomechanical systems. Using lactate and heart rate as the guiding biomarkers, he has developed protocols to train various energy systems for the best performance possible. Listen in as Dirk Friel asks for details on how these systems work, when a Zone 2 ride is no longer a Zone 2 ride and how to train effectively on only 10 hours per week.
50 minutes | Dec 14, 2022
Season 4 Ep 12 — Training for World-Class Skimo and a Leadville MTB 100 Podium with John Gaston
Though coming to the sport later than most, John Gaston is the current U.S. National Ski Mountaineering champion and has won multiple prestigious U.S. events, including the Audi Power of Four 10 times. He is arguably the country's best ski mountaineering, or skimo racer, and competes on the world stage in the winter. During the summer, Gaston mountain bikes the trails near his home in Aspen to maintain fitness and revel in the high alpine environment. In August, he placed second overall at the Leadville 100 mountain bike race, ahead of a stacked field of the world's top professional cyclists. Listen in as Gaston reveals his training philosophy to compete at the world-class level in two different sports, balancing a growing family with running an apparel brand and the potentially limited future of elite-level skimo in the U.S.
45 minutes | Nov 16, 2022
Season 4 Ep 11 — The Essentials of Training Plans with David Warden and Matt Fitzgerald of 80/20 Endurance
David Warden and Matt Fitzgerald are the founders of 80/20 Endurance, one of the pioneers of endurance training plans. 80/20 sold its first plan within the TrainingPeaks Marketplace in 2005. Their plans have helped hundreds of thousands of athletes of all experience and ability levels achieve their goals. David Warden is an internationally recognized coach and author with clients including world champion age group racers, duathlon champions and multiple Ironman World Championship qualifiers. He is the co-author of "Triathlon Science," the industry standard for triathlon coaches, and "80/20 Triathlon." Matt Fitzgerald is an acclaimed endurance sports coach, nutritionist and author, haven written over 30 books, including "The Endurance Diet," "80/20 Running" and "How Bad Do You Want It?" Matt and David sat down with Dirk to talk all things training plans. From valuable insight for coaches making and selling programs to advice for athletes choosing a plan, it's a must-listen for anyone using training plans. Plus, the 80/20 duo reveal some exciting plans for coaches and athletes looking to advance their skills in the endurance athlete world.
43 minutes | Oct 19, 2022
Season 4 Ep 10 — The Moxie & Grit of Pro Mother, MTB Racer and Coach Sonya Looney
Sonya Looney is pushing the traditional notions of training for professional mountain bike racing during and after pregnancy while reinforcing patience and resilience in her clients as a health coach. Despite her results as a pro, she describes herself as a normal person who has accomplished extraordinary things through hard work, self-belief, determination and willingness to fail. Dirk sits down with Sonya to talk about a wide range of topics from her start as an athlete, adjusting to motherhood and racing, unique training approaches and the rewards of coaching others. She's raced mountain bikes across the world in more than 25 countries at the hardest endurance races in places like the Sahara Desert, the Himalayas in Nepal, tropical jungles in Asia and the steppes of Mongolia. Her passion for taking on the most demanding and longest races in the world has enabled her to serve others through her coaching business and Moxie & Grit Mindset Academy.
44 minutes | Sep 21, 2022
Season 4 Ep 9 — Triathlon Peaking and Tapering with Craig Alexander, Plus Kona 2022 Predictions
Craig Alexander, or "Crowie" as many call know him, has formulated an approach to triathlon training through many years as a professional and now as a coach. He talks with Dirk Friel about his approach to hitting peak fitness while balancing a restorative taper for the best performance racing long course triathlon. Crowie and Dirk consider the schedule changes to the Ironman World Championships in Kona for 2022 and who could take home the men's and women's titles after seeing recent performances and results from the championships in St. George earlier in the year. Plus, should the world championships always be hosted in Kona? Alexander is a true legend of triathlon and is a three-time Ironman champion and two-time 70.3 world champion. Winning both in 2011, He has held the Ironman Hawaii course record and was recently inducted into the Ironman Australia Hall of Fame. He started his coaching company, Sansego, in 2014, which serves hundreds of athletes worldwide through training plans, clubs, personal coaching and more.
47 minutes | Aug 17, 2022
Season 4 Ep8 — Training for Big Mountains and Defining New Alpinism with Steve House of Uphill Athlete
Steve House sees the convergence of technical climbing and mountaineering as "New Alpinism." And the athleticism required to be an all-around alpinist demands a training regimen as diverse as the skills of the blended climbing disciplines used. His coaching company, Uphill Athlete, grew from his work helping lead other alpinists, mountaineers and athletes based on personal learnings and fundamental endurance coaching. For 21 years, Steve House was a professional climber and has been a professional mountain guide since 1992. His most famous ascent was Nanga Parbat's Rupal Face in 2005, which earned him and Vincent Anderson the acclaimed The Piolet d'Or ("Golden Ice Axe"). Reinhold Messner called him "The best high-altitude climber in the world." He has also compiled an impressive list of first ascents and new routes in Alaska, the Canadian Rockies, the Alps and the Himalayas. Since retiring from professional climbing, House has coauthored "Training for the New Alpinism" and "Training for the Uphill Athlete," as well as becoming a co-founder of the coaching company Uphill Athlete.
50 minutes | Jul 20, 2022
Season 4, Ep 7 — Taking Big Risks and Pioneering Gravel Inclusivity with Amy Charity
Despite establishing a career in the financial domain after college, Amy Charity took a big gamble, trading boardrooms for race courses. She is now a former professional cyclist and member of a World Championship time trial team for the United States, and author of "The Wrong Side of Comfortable." Her new career is co-founder and owner of the SBT GRVL gravel event that has become one of the marquee cycling events in North America. Charity now focuses her efforts in the cycling community, bringing more diversity and new cyclists to the gravel roads of Colorado. Additionally, she's become a coach to several beginners learning and training their way to take on the various distances of SBT GRVL. She has created an opening for more riders to experience the gravel scene through partnerships with other cycling advocacy groups.
49 minutes | Jun 22, 2022
Season 4, Ep 6 — Sports Psychology Frameworks for Anxiety and Injury with Dr. Justin Ross
Dr. Ross is a clinical psychologist in Denver, Colo. specializing in athlete mental health and performance. He helps address issues such as anxiety, depression, disordered eating and insomnia while aiming to develop high-performance sports psychology skills within any field of play. Dr. Ross authored the Introduction to Sports Psychology for Endurance Coaches course through TrainingPeaks University. Learn the fundamentals of Sports Psychology with specific techniques to keep your athletes motivated, confident, and performing their best. He also helps athletes manage the psychological impact of injury or transition back into their sport. He's an athlete and has competed in IRONMAN® 70.3s and qualified for the Boston Marathon nine times with race plans for the Silver Rush and Leadville 100 Mountain Bike races, followed by the Berlin and London marathons back-to-back in the fall.
69 minutes | May 18, 2022
Season 4, Ep 5 — Ultrarunning: Training, Mental Skills and the Hierarchy of Needs with Jason Koop
Ultramarathon running is a complex sport. Jason Koop's updated book, "Training Essentials for Ultrarunning," dives into the complexity to help answer many of the questions that ultrarunners and other competitors face as endurance athletes. The book is filled with evidence-based methodologies that may be useful for athletes in other endurance sports beyond ultrarunning. Koop is a leading authority and one of the most sought-after coaches in trail and ultrarunning. He has over 20 years of coaching experience and is the head coach at CTS Ultrarunning. He's an ultrarunner in his own right, having completed a 250-mile race recently and is preparing for Hardrock 100 this summer. Athletes looking for training guidance for ultra-distance sports beyond ultrarunning may find the evidence-based methodologies useful for their training. Koop self-published the book and hosts a podcast, Koopcast, centered on ultrarunning performance. You can find more information about him and his book at jasonkoop.com.
56 minutes | Apr 20, 2022
Season 4, Ep 4 — Coaching Race Day Ready with Joy and Brian McCulloch
Joy and Brian McCulloch are the husband and wife team behind the southern California-based Big Wheel Coaching. Joy was a high school P.E. teacher and professional mountain biker. Her vision behind Big Wheel Coaching was to bring P.E. to adults by providing structure, feedback and accountability to athletes. Brian joined the business in 2016 and has over 15 years of professional road, mountain bike and gravel racing experience, and he currently races for the Bianchi Gravel Team. Big Wheel Coaching has developed a Race Day Ready program to help their athletes hit collaborated goals. Joy and Brian develop a plan — many times a physical plan — to achieve the desired objective while also preparing for various aspects they will encounter during a race that might be unique to the course or new to the racer. In addition to the planning, they attend the races to guide mini-clinics on the days before or day of the race to help guide clients and, at times, other racers to be aware of situations they may encounter on the course. Or to get off the line with an opportunity for success. Listen in as they talk about what they've found essential to help racers successful in a race day "stadium" that many have limited experience with or limited occasions to practice.
38 minutes | Mar 24, 2022
Season 4, Ep 3 — Nutrition Training for Race Day and Beyond with Asker Jeukendrup
Recognized as one of the world’s leading sports nutrition experts, Asker Jeukendrup is the author of several books on sports nutrition and over 200 peer-reviewed journal articles on exercise and sports nutrition. He started a consulting business, mysportsscience.com, where he advises teams and organizations. Jeukendrup is currently head of nutrition for the Dutch Olympic Committee, Jumbo-Visma pro cycling team, the Red Bull Athlete Performance Center and several other professional nutrition and exercise organizations. Including Core Nutrition, which is an app that provides detailed nutrition information for your races and training. Dirk Friel talks with Jeukendrup about nutrition planning and strategy for race day and what athletes should aim for to stay fueled up for high-intensity racing. They also talk through some misconceptions that may lead to gastrointestinal (GI) issues and how to prevent them from undermining your performance.
43 minutes | Feb 23, 2022
Season 4, Ep. 2 — Bike Fitting, Technology, Biomechanics and the Future with Dr. Andy Pruitt
Dr. Andy Pruitt, whose professional legacy includes the pioneering of 3-D bike fits, three patents for the development of Specialized Body Geometry shoes and saddles, all of which are designed to help optimize performance and comfort based on individual anatomy. Dr. Pruitt has spent his entire career helping thousands of riders from Tour de France contenders to local racers achieve their own brand of freedom and comfort on the bike. He served as director of sports medicine at the University Of Colorado and was a founder and director of the Boulder Center for Sports Medicine. He joins Dirk Friel on CoachCast to talk about the origins of bike fitting, the importance of turning a foot into a proper lever for power, the balance of aerodynamic body position and power, the future of bike fitting and his next venture of making cycling safer.
44 minutes | Jan 28, 2022
Season 4, Ep. 1 — Running and COVID Recovery with Gwen Jorgensen and Bobby McGee
Gwen Jorgensen won the triathlon gold medal at the 2016 Rio Olympic games after a pair of ITU World Triathlon Series championships in 2014 and 2015. She has since retired from professional triathlon and is focused on marathon running. She will be inducted into the USA Triathlon Hall of Fame in August of 2022. After contracting COVID-19 recently, she and elite athlete coach Bobby McGee reset her goals and plans for the year. The situation has given them both a new perspective on training and racing. Listen in as Dirk Friel talks about the various challenges of recovering from the illness and how running form and surface impact runners.
51 minutes | Nov 18, 2021
Season 3, Ep. 22 From Distance Running to Weightlifting with Ryan Hall
Ryan Hall left the pro running circuit in 2016. The U.S. half marathon record-holder and unofficial American marathon record-holder has a new passion these days — bodybuilding. From running a sub-2:05 Boston Marathon in 2011 to putting on 40 pounds of muscle, Hall found a new fulfilling way of expressing himself after his body told him his competitive long-distance running days were over. The two-time Olympian joins Dirk to discuss the process of shifting disciplines, the challenges and benefits of coaching his wife Sara, and the coaching lessons he's learned throughout his 20-year career and beyond.
48 minutes | Nov 4, 2021
Season, 3, Ep. 18 Talking Gravel Racing and Life with Peter Stetina
Peter Stetina was an accomplished World Tour road cyclist before embracing gravel racing in 2019. He quickly established himself as one of the best in the sport, winning Utah’s Crusher in the Tushar, the 2021 Belgian Waffle Ride San Diego and the inaugural Leadboat, which is the combination of two arduous endurance races for a total of 250 miles over two days. In 2020, he set the course record on the infamous White Rim Trail in Moab, Utah. Stetina, son of U.S. Bicycling Hall of Fame inductee Dale Stetina, joins Dirk to discuss the ever-evolving sport of gravel racing, his successful 2021 season, self-coaching and van life.
50 minutes | Oct 19, 2021
Season 3, Ep. 20 Exploring Skimo with Joe Howdyshell and Grace Staberg
Ski mountaineering, or Skimo, has been gaining traction among winter sports athletes for years. With the recent announcement that the sport will be included in the 2026 Winter Olympics in Milan, Skimo will soon be elevated to a worldwide stage. Grace Staberg, 19, is an accomplished ultramarathon runner and a hopeful to represent the United States in the inaugural Skimo event at the Olympics. Grace and her coach, Joe Howdyshell of Summit Endurance Academy, join Dirk to discuss the sport of Skimo, the Olympic inclusion and the training and preparation that has led to Grace becoming one of the top female ski mountaineering athletes in the U.S.
49 minutes | Oct 5, 2021
Season 3, Ep. 19 Finding More Meaning in the Training with Chris Hauth
Chris Hauth intimately knows the interworking of a master's athlete. He knows the family and social obligations, recognizes the desire to remain competitive but also owns the fact the motivation shifts dramatically as athletes age. The glamor of big podium racing fades thus requiring athletes to seek out a deeper ‘why.’ Listen as he and Dirk explore the meaning of working out and ‘working in,’ meaning finding a different mental space that brings forth new ideas and memories. They also discuss creating social anchors that help your training in check as well as coming to understand who you really are through sport.
45 minutes | Sep 13, 2021
Season, 3, Ep. 18 Creating the Perfect Recipe for Triathlon Olympic Gold with Arild Tveiten
The National Triathlon Team of Norway has a fascinating story. Head Coach Arild Tveiten started with just a small handful of athletes interested in the sport. With the right investment of time (8 years!), dedication and a heavy focus on sport science (forget 80/20 training, they are using 90/10!), athlete Kristian Blummenfelt was able to bring home his first gold in triathlon from Tokyo. Discover what it takes for a small country to build a successful team from the ground up, despite limited funding and manpower.
47 minutes | Aug 30, 2021
Season 3, Ep. 17 How to Be a Faster Runner with Will O'Connor
In this episode of the CoachCast, Dirk dives in with Will O'Connor to explore everything related to running power. Listen as they compare the value of running versus riding with power, discuss the best use-case scenarios for run power, as well as examine what it can teach us that GPS data and heart rate can’t. They even touch on the (literal) power contained in a new pair of Nikes and exactly what running power novices need to get started.
42 minutes | Aug 16, 2021
Season 3, Ep. 16 How to Be a Faster Mountain Biker with Matt Miller
If you identify with the mountain bike crew and or with the data nerd clan, this episode is for you. Matt Miller, mountain bike scientist and founder of BrakeAce sat down with Dirk to explore all ways of improving speed and fitness. They start out by discussing how, despite Matt's determination to challenge the idea that FTP rules all, his testing has only certified that it remains steadfast as the primary predictor of performance. They also discuss the absolute necessity of preserving high-effort "matches" by way of strategic braking and finally wrap up with debating how much time mountain bikers need to spend on the road.
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