PODCAST · sports
The Second Echelon
by Williams Racing Academy
The Second Echelon is the Flagship Podcast of the Williams Racing Academy. Hosts Noah and Christian Williams discuss training, coaching, tactics, nutrition, going pro, holistic athleticism, stoicism, stories, experiences, secrets, and everything they wish everyone else already knew. Welcome to the table. WRA1999.com
Episodes
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#161 Applying Threshold
What is Threshold? What is FTP? What is the difference, and how does it impact your training and racing? - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com - MODE CBD…
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#160 Race Weight 101
Want to lose a few pounds? This episode is for you! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com - MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout)…
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#159 Life Behind Bars
Noah and Conor discuss how the best athletes maintain a healthy relationship with their training regimen, the balance between structure and freedom, and draw on words of wisdom from Christian's blog! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel -...
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#158 Race Ready
Noah and Conor share strategies to optimize focus, hydration, nutrition, warmup, staging, and more in the 48hr leading up to the start of your next event! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store…
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X-Factors: Remastered
X-Factors are the qualities and habits that predispose an athlete to elite level performance on the bike! The original two-part X-Factors series helped put The Second Echelon on the map over 5 years ago, and it's time for an important review! Saddle up, clip in, and get ready for free speed- this...
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#157 Stage Racing 101
Noah and Conor discuss common mistakes to avoid and winning strategies to utilize at your first/next stage race! Topics include fitness, recovery, nutrition, and strategy! - The Second Echelon is proudly brought to you by... - Williams Racing Academy - Start your FREE TRIAL today! 2 Weeks, no...
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#156 Bike Cheque 2: Hot Takes
Picking up right where #155 left off, Noah and Conor discuss fads and trends in the performance equipment space like dropper posts and aero helmets, and bring you up to speed on tires, top accessory picks, and more! Topics Include: Recommended Tire Width (Road, MTB, Gravel) Tire Pressures &...
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#155 Bike Cheque
Are you ready to build your next race machine? Considering making an upgrade to the trusty steed? Curious about dipping your toes into a new discipline, but don't know where to start with your bike purchase? Noah and Conor provide buyers guidance and delve into the evolution of performance,...
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#154 Sponsorship 101
How do you get THAT sponsor? How do you get on THAT team? Noah and Conor are here with answers! - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com - MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout) yourmode.co and...
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#153 FAQ: Too Young/Old For Training?
Christian and Noah discuss a common question- "What is minimum age an athlete need be before joining WRA?", but the answer leads to a broader conversation with actionable recommendations for both those who aspire to the Elite ranks as well as Novices collecting early experience. If you're a…
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#152 The Future of USAC
Noah and Christian Williams went to Colorado Springs to represent WRA & BRE at the 2022 USA Cycling Coaching Summit. They sit down to recap the events, takeaways, and hopes for the future as a new chapter of American Cycling begins! - The Second Echelon is proudly brought to you by... - Jakroo...
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#151 The Slippery Slope of Upgrades
Christian is back with Noah to discuss the challenges of upgrading too fast, and practical guidelines you can follow to ensure you've mastered your current category before making another leap forward! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel -...
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#150 The Apex Protocol
The Apex Protocol is the daily guide to expressing and manifesting your inner Apex Predator! Designed with Professional and Elite Athletes in mind, these keys to success are just as useful no matter where you are in your cycling journey! - The Second Echelon is proudly brought to you by...…
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#149 Should You Join a Team?
WRA gets this question a lot! Noah and Conor address the universal considerations and the different levels of clubs and teams, and pros and cons of each! Are you considering joining a team for the first time, or making a change for next year? This episode is for you! - The Second Echelon is…
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#148 Health & Booze
In the scariest Second Echelon ever, Conor and Noah discuss what happens in your body when you drink alcohol! Don't worry though, listen to the end to learn how to maximize the fun and minimize the compromise with your next podium champagne! - The Second Echelon is proudly brought to you by... -...
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#147 Square Two 2023 (Strength & The Holidays)
Christian is back to share WRA's secret to success during the Holiday Season AND philosophy on strength training for cyclists, common misconceptions around strength training, and how to efficiently integrate strength training into your plan. - The Second Echelon is proudly brought to you by... -...
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#146 Square One 2023 (Time Off & Base Training)
Christian is back to discuss how to build your fitness foundation simply and effectively! And, how to determine whether you should you take time away from structured training at the end of your racing season! Do you feel like your training plan is hanging over you day in, day out? If not, or if…
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#145 Hydration 101
Noah and Conor discuss updated electrolyte recommendations, misconceptions around hydration, optimal daily electrolyte targets, timing your hydration for maximum performance, and weigh the pros and cons of various electrolyte supplements. - The Second Echelon is proudly brought to you by... -...
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#144 Short Crank Revolution
A new era is upon us! Do you experience hip pain while riding? What about knee flare? Would you like to be more comfortable AND aerodynamic? Ready to eliminate pedal strikes? Can shorter cranks really deliver? Won't you lose torque? All that and more in this week's episode! The Second Echelon is...
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#143 Training vs Coaching 2
It's Training New Year, and you may be considering adding structure to or changing the structure of your training regimen! Do you want to get the MOST out of your time on the bike? Noah and Conor outline the difference between training and coaching, what each should entail, the typical service...
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#142 Pyramidization
Christian outlines the utility and impact of Character on the Process of Success, as well as guidance on how to manifest Good Character in your endeavors. Conor and Noah then discuss how this guidance overlays with the Process of development in performance cycling. September and October represent…
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#141 Shake and Bake! (BRE 2022 Takeaways)
Noah and Conor share takeaways from their time in Belgium over the summer as coaches and athletes! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -ZYM - Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off) -Williams Racing Academy -...
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#140 Limiting Factors
Noah and Conor deep dive on the most common limiting factors they see as coaches for cycling athletes, discuss what they struggle with themselves as athletes (and the impacts), as well as simple and effective strategies to un-limit yourself. -The Second Echelon is brought to you by... -Jakroo...
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#139 Arena Rats (Building Race IQ)
Christian is back on The Second Echelon! This episode covers "Race Reps" - the building blocks for Race Experience - how that becomes Race IQ, and processes for independent performance development! Are you in the arena? Or just talking about it? -The Second Echelon is brought to you by... -Jakroo...
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#138 When Nats Went Wrong
Conor and Noah discuss their top 3 nightmare Nationals, the impact of those experiences, and avoiding burnout! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -Yellow Rose Cycling Wheels -Top quality hand-built custom spec wheels, right here in the...
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#137 Gravel Boss Battle
Martin Murillo returns with Noah to share the epic tale of his race against the bulls, the bees, and the Big Names at The Rock Cobbler. Join us for one of the most inspiring adventures in domestic amateur racing! In addition, perspective on growing up in cycling vs coming to the sport as an…
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#136 MTB Racing 101
Conor and Noah address the fundamentals of XC MTB racing strategy, tactics to gain an edge on your competition, how to do proper course recon, developing your trail sight-reading ability, and much more! -The Second Echelon is brought to you by... -Jakroo Custom Apparel…
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#135 Racing with Reggie!
Mario Arroyave hosts this special episode to interview Elevate and WRA Athlete, Reggie Jonaitis, on his recent P/1/2 win! Reggie was born in Lithuania, purchased his first racing license in 2019, and recently won La Primavera Road Race at Lago Vista in the P12's. Get a look behind the curtain on...
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#134 Answering Your Questions!
Noah and Conor address five of the questions most commonly asked about training and coaching, tackle the common myths around mountain vs road handling skills, discuss the benefits of various disciplines you should incorporate, and offer strategies for leveraging the end of your primary racing...
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#133 Bike is Life 2
Martin Murillo returns with Conor and Noah to chat about the rabbit hole of endurance racing, parallels in elite training across different sports, how to make a sick skate video and turn that into a career, and Martin's experience training with WRA through the pandemic. -The Second Echelon is...
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#132 Bike is Life (Martin's Story)
Noah and Conor sit down with Martin Murillo, a Colombian-born former Ivy-League athlete, marketing guru for Specialized, and a connoisseur of ultra-endurance adventure! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -Yellow Rose Cycling Wheels -Top...
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#131 Ocean of Fire
Noah and Conor chat about domestic stage racing, and Conor shares epic tales from three hardest races he's ever done! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -ZYM - Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off) -Williams…
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#130 On Cannons and Canoes
Conor and Noah break down common misconceptions about strength training for cycling, and discuss the real purposes and benefits of strength training for cyclists. Conor also shares first-hand experience about designing realistic training exercises for firefighters, the physical requirements of...
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#129 Systematic Success
Noah interviews Christian on his directing experience from the Collegiate to National and Professional ranks, examine the differences between private coaching individual athletes and coaching/directing a team, strategies and philosophies to align the goals of a team and the individual to achieve...
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#128 Don't Miss The Move
You always see the same athletes making the breakaway, but what is their secret? It isn't clairvoyance or the mystical power of voodoo, but a consistent methodology. In this episode Noah and Conor discuss the 4 key elements to reading a race and making the breakaway. Also, a brief discussion…
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#127 Back In The Saddle
Christian and Noah return to open the second season of The Second Echelon! Topics include happenings since the last episode in April of 21', as well as what is in store for 22' and the future. -The Second Echelon is brought to you by... -Bring your idea to life with Jakroo or get your WRA gear...
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#126 The Power of Play
Burnout is a common topic in the world of training and performance cycling. However, it is often misunderstood as many cases of burnout are self-inflicted by the athlete falling short of their personal expectations, or not maintaining a balanced routine. While athletes who are experiencing…
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#125 Pathway to The Pros - MTB Edition
Christian and Noah discuss what it means to be a professional mountain bike racer, the different types of "pro", as well as different levels and avenues of income. There is a clear path to setting yourself apart as an athlete worthy of pay, and in this game, good results are just the entry fee....
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#124 Self-Alignment, The SuperTuck, and You
The UCI has made new rules to protect us from riding our bikes very incorrectly! Also, part 2 of the Cooperation block on John Wooden's Pyramid of Success. Do you know how to cooperate with yourself? Do you practice emotional intelligence? Do you trust yourself in stressful situations or under...
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#123 Keys to Cooperation
This episode is the first part of a deep dive on Cooperation, and where it fits in the Pyramid of Success. But first! More news and clarity on the new Olympic Development Academy when the CEO and Performance Director of USA Cycling join a live panel to address concerns voiced by the community!…
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#122 The Cornerstone of Success
We all know we're supposed to have goals, but a goal isn't simply an idea or ambition- it's a carefully designed challenge! Set yourself up for success by setting S.M.A.R.T. goals and tracking your progress! For those folks who believe they don't have enough time during the day/week to have...
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#121 USAC Olympic Development Academy
In the final episode of 2020, Christian and Noah draw on their experience directing and racing in professional development programs respectively, as well as direct USAC National Team experience, to provide some context and insight into the controversial 2021 USAC Olympic Development Academy...
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#120 Let's Go, or Let Go
After some time away from the microphone, we're back in the saddle to answer the burning question - will racing be back in 2021? The Second Echelon is brought to you by Jakroo https://www.jakroo.com/us/ You can find our clothing store at www.williamsracingacademy.com Hydrate with...
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#119 Feed The Machine
We're taking it back to core principles and evolution on nutrition this week! How do you feed a human? More importantly, how do you feed an endurance athlete? It's not just calories in, calories out. It's WHAT you eat, the content of those calories, that has almost exclusive influence over your...
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#118 Blank Slate
The 2020 racing season is officially derailed, so what to do now? In this episode, Christian and Noah tackle how to maintain sanity and continue to improve performance- without racing to use as a target. There's no blueprint, no default plan, so what happens now is largely up to you. It's time to...
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#117 The Right Amount of Racing
There are still major races to tackle this Fall, and that doesn't leave a lot of breathing room between the holidays and the start of the 2021 season. Manage your form and your confidence with the right balance of racing. How can you maintain fitness during series racing? Is it possible to race…
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#116 We Expect You to Get Tired
What do we mean when we say "fatigue"? What roll does that play in designing a plan or managing peformance? What do YOU need to know about it as an athlete? Today we're picking apart a frequently misunderstood component of cycling training & performance analysis: Training Stress Balance (or TSB)....
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#115 Evolution of Speed
Cycling may be timeless, but the machines used to bring our passion to life exist in a fast-paced world of survival of the fittest. In the late 20th century, differences between bikes within each discipline were in the little details. Now, you can have multiple different "Industry Standard"…
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#114 "Sacrifice"
https://hempdaddys.com/ - use code SecondEchelon for 20% off your first order! JOIN US-> and use Code "Season 2" to waive your initiation fee. Need custom cycling clothes? Tell [email protected] we sent you! Try it for yourself first at http://shop.jakroo.com/Williams-Racing-Academy-2020!!...
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#113 Riding Through The Storm
When it rains, it pours. In this episode, Christian and Noah discuss strategies for dealing with faltering motivation, taking on new physical challenges, and tips on having a healthy relationship with your training plan. If you've reached a new level of fitness and strength but aren't sure what…
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ABOUT THIS SHOW
The Second Echelon is the Flagship Podcast of the Williams Racing Academy. Hosts Noah and Christian Williams discuss training, coaching, tactics, nutrition, going pro, holistic athleticism, stoicism, stories, experiences, secrets, and everything they wish everyone else already knew. Welcome to the table.
WRA1999.com
HOSTED BY
Williams Racing Academy
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Frequently Asked Questions
How many episodes does The Second Echelon have?
The Second Echelon currently has 163 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Second Echelon about?
The Second Echelon is the Flagship Podcast of the Williams Racing Academy. Hosts Noah and Christian Williams discuss training, coaching, tactics, nutrition, going pro, holistic athleticism, stoicism, stories, experiences, secrets, and everything they wish everyone else already knew. Welcome to the...
How often does The Second Echelon release new episodes?
The Second Echelon publishes regularly with 163 episodes available. Check the episode list for the typical release schedule.
Where can I listen to The Second Echelon?
You can listen to The Second Echelon on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Second Echelon?
The Second Echelon is created and hosted by Williams Racing Academy.
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