Spoke and Sole
by Terrance Jackson
You aren’t just a cyclist, and you aren’t just a runner. You’re the athlete who refuses to choose—the one with a bike on the rack and running shoes in the trunk. Welcome to Spoke and Sole, the podcast dedicated to the broader running and cycling community. Each week, we explore the intersection of these disciplines, providing practical training advice and spotlighting you, the Essential Athlete. The tradespeople, technicians, and professionals balancing a high-demand career with high-performance miles. Whether you are putting in the work on foot or in the saddle, we are your community hub for endurance culture in New England and beyond.What you’ll find in our episodes:• ROAD RACE & GROUP RIDE REVIEWS: Honest, boots-on-the-ground reports from regional events, detailing everything from course difficulty to local pack etiquette.• MAJOR EVENT COVERAGE: Hybrid-lens commentary on the Tour de France, the Classics, and the World Marathon Majors.• THE ESSENTIAL ATHLETE SPOTLIGHT: A dedi
Episodes
-
Day Zero: Building Your Running Foundation From Scratch
Terrance and Anthony are bringing the balance back to the podcast by dedicating this episode entirely to running. Whether you are lacing up for the very first time or re-entering the hustle after a break, this is your complete beginner's guide. We break down the absolute essentials of starting a...
-
Transitions, Tri-Suits, and Toe Socks: Preparing for Three Disciplines
Welcome back to Spoke & Sole, home of the Essential Athlete. Today, we step slightly outside our usual dual-sport comfort zone to explore the triathlon. While I firmly stand by the team motto of refusing to put on a swim cap, Anthony breaks down the immense physical and mental preparation…
more -
The October Transition: Essential Gear & Intentional Miles
Welcome to Spoke & Sole. As the fall weather settles in, dual-sport endurance athletes face the inevitable October transition: adapting to the cold or taking the miles indoors. In this episode, Anthony and I break down the essential equipment needed to stay safe and efficient on the road. From…
more -
If Cyclists & Runners ran the Country
Welcome to a completely new take on the election cycle. In this episode of Spoke & Sole, Terrance and Anthony step up to the podium to tackle the real-world issues of gas prices, food inflation, and road safety. But there's a twist: they are debating from the perspectives of two brand-new…
more -
Yesterday's Price Isn't Today's Price: Returning to the Start Line
In this episode of Spoke & Sole, Terrance and Anthony break down the mental and physical hurdles of stepping back to the start line after an extended hiatus. Anthony unpacks his recent 5K comeback following a five-year break, discussing the challenge of navigating a changed physical baseline,...
-
Shifting Gears: Applying Athletic Resiliency to Your Daily Grind
Terrance and Anthony explore how the unyielding discipline of endurance sports translates directly into everyday personal and professional success. From boardroom marathons to building a business at 4 AM, discover how to leverage your athletic habits to conquer daily obstacles. Episode Breakdown...
-
The World Cup of Cycling: A Casual Fan's Guide to the Tour de France
Welcome back to Spoke & Soul, the home of the essential athlete. In this episode, Terrance and Anthony dive deep into the biggest annual spectacle in cycling: the Tour de France and the Tour de Femmes. If you have ever watched the Tour and felt overwhelmed by the technical jargon, this…
more -
Impact vs Posture: Overuse Injury Playbook
In this episode of Spoke & Sole, Terrance and Anthony dive deep into the inevitable overuse injuries that plague endurance athletes. They discuss why you cannot treat running's impact-related injuries (like shin splints) the same as cycling's posture-related aches. Listen in to learn the…
more -
Ride the Cape for the Cape: Second Summer Cycle
In this episode of Spoke & Sole, Terrance and Anthony break down the upcoming Second Summer Cycle on Cape Cod—a premier cycling event built around the slogan: "Ride the Cape for the Cape." Emerging after the hiatus of the historic "Last Gasp" ride, the Second Summer Cycle brings together nearly…
more -
The Hidden Metric Controlling Your Durability
Welcome back to another solo sprint episode of Spoke & Sole! Hosted by Terrance, this episode dives deep into the physics and dynamics of cadence. Tailored specifically to help dual-sport endurance enthusiasts optimize their performance, we unpack how the rhythm of your feet and the revolutions…
more -
Master the Start Line: 3 Tips to Survive Your First 5K
Signing up for your first 5K is a massive win, but standing at the start line can feel incredibly intimidating. Between the electric energy of the crowd and the temptation to test out brand-new gear, it is easy to let the race-day adrenaline pull you off your game plan and turn your victory lap...
-
The 30% Efficiency Upgrade You’re Leaving on the Table
Lacing up your running shoes is easy, but physically locking your feet into a moving bicycle frame? That’s where your survival instincts usually start screaming. In this episode of Spoke and Soul, host Terrance goes solo to tackle the universal, logic-defying fear of clipping in. While flat…
more -
Race day Rituals and Routines
Terrance and Anthony dive into the specific rituals, routines, and superstitions that keep them grounded on race day and during long rides. The guys break down why preparation is the ultimate anxiety killer, sharing their personal pre-event checklists, in-race mental strategies, and post-race...
-
The Comeback: Return from Injury
Terrance and Anthony dive deep into the realities of the "first ride back" after a significant injury. After a grueling hiatus stretching from February through the end of May with no cycling, running, or stretching, Terrance finally gets clearance to hit the road again. The guys break down the...
-
Bag in the Ride
Terrance and Anthony break down the ultimate strategy for dual-sport enthusiasts to stay ready for anything: the "bag in the ride." Whether it's a spontaneous midnight run, an early morning ride, or dodging unpredictable weather, having a dedicated gear bag in your car eliminates excuses and…
more -
3 Tips to Balance Your Training Calendar
Coming off a heavy winter cycling block and transitioning into spring running can be a physical and mental shock to the system. If you just drop the bike and start pounding the pavement, your engine might be ready, but your chassis is going to pay the price. In this episode, Terrance and Anthony...
-
Defining the Essential Athlete
The fitness industry caters to people with unlimited time, endless recovery windows, and perfect sleep schedules. But what about the people working 12-hour shifts, running job sites, and keeping the world's infrastructure online? In this episode, Terrance and Anthony step back to define the core...
-
The Lead Cyclist Playbook
Transitioning from the indoor trainer to the real world is a massive reality check. You go from staring at perfectly controlled power numbers on Zwift to battling New England elevation, unpredictable weather, and the raw energy of the road. In this episode, Terrance and Anthony debrief the spring...
-
Local Ecosystem and the Network you need.
Behind every PR and smooth transition is a massive local support network. In this episode of the Spoke & Sole Podcast, Terrance and Anthony break down the local ecosystem that keeps dual-sport endurance athletes moving. We dive into the 10-year anniversary of Rhode Races, what the Rhode Master...
-
A Boston Marathoner's Experience
Welcome back to the Spoke & Sole podcast! (You can check out the full video version of this episode on our YouTube channel). This week, we are diving straight into The Debrief. Terrance and Anthony speak about the experience hitting the starting line in Hopkinton to take on the legendary Boston...
-
The Origin Story: From Run Club to the Saddle
The mics are hot, and for the first time, the cameras are rolling! (You can check out the video version of this episode on our YouTube channel). Today, Group Leader Terrance sits down with co-host Anthony to talk about the true DNA of the Spoke & Sole podcast. We are taking it back to our roots,...
-
Priming the Machine for Spring
If you wait until the first 65-degree Saturday to check your gear, you are already behind We have officially crossed into Week One of March. The hibernation is over, daylight savings is here, and the "Mental Wall" of winter is cracking. But while your mind might be ready for spring miles, is your...
-
Surviving the Blizzard of 2026
Blizzard of 2026 Survival Guide Unless you’ve been living under a rock, you probably noticed the conditions outside are better suited for the Winter Olympics than running of cycling. We are days away from March, but New England just broke the 1978 snowfall record with 38 inches in a single storm....
-
The Starting Line
Welcome to the Spoke and Sole Podcast, home of the Essential Athlete. In this inaugural "session," your group leader, Terrance, pulls back the curtain on why this community exists. We aren't here for the elites or the purists who tell you that you have to pick a side. We are here for the hybrid...
-
Lace Up, Clip In.
For all the runners who cycle, the cyclists who run, and the athletes who refuse to choose just one path: Welcome home. In this introductory session, we’re laying out the vision for the Spoke and Sole Podcast. We aren't just talking about PRs—we're talking about the grit it takes to balance the...
About this show
You aren’t just a cyclist, and you aren’t just a runner. You’re the athlete who refuses to choose—the one with a bike on the rack and running shoes in the trunk. Welcome to Spoke and Sole, the podcast dedicated to the broader running and cycling community. Each week, we explore the intersection of these disciplines, providing practical training advice and spotlighting you, the Essential Athlete. The tradespeople, technicians, and professionals balancing a high-demand career with high-performance miles. Whether you are putting in the work on foot or in the saddle, we are your community hub for endurance culture in New England and beyond.What you’ll find in our episodes:• ROAD RACE & GROUP RIDE REVIEWS: Honest, boots-on-the-ground reports from regional events, detailing everything from course difficulty to local pack etiquette.• MAJOR EVENT COVERAGE: Hybrid-lens commentary on the Tour de France, the Classics, and the World Marathon Majors.• THE ESSENTIAL ATHLETE SPOTLIGHT: A dedi
Hosted by
Terrance Jackson