All Episodes - Cycling in Alignment with Colby Pearce
Colby has been a Steve Hogg Certified expert bike fitter for the past 10 years and has worked with elite athletes and WorldTour teams, including EF Education First. He is also an elite cycling coach and has been passing along his wisdom to the riders he coaches for decades. Pearce’s repertoire of knowledge spans 30 years, five continents, hundreds of races, and countless miles in the saddle.The minutiae of cycling and riding technique are just part of the story that Colby shares. Alignment with nature, foundational principles of health, and treating the sport as a practice are some of the philosophies he shares. Cycling in Alignment features a diverse guest list, including those who may or may not be familiar names in the cycling world.Prepare to have your belief systems shattered.
View Podcast Details164 Episodes
Austin Einhorn: Thinking Critically - Part 1 - Ep161
Austin Einhorn: Thinking Critically - Part 1 - Ep161 This is part 2 of this discussion. In this episode, Austin and I continue to slay some sacred cows in the fitness world such as “shoulders down and back” and “brace the core”. Austin explains why he doesn’t agree with these platitudes. We also discuss at length the concept of standards of strength for all athletes. We agree that cycling is fundamentally biomechanically similar to running up stairs, and this is why the foot and ankle are so important for cycling. I also propose my timeless, non-controversial statement that foam is evil, and Austin shares his perspective on this line of thought. We break down the idea of tensegrity patterns in the body and how we can use these as a map to understand and improve movement. As our conversation ran over two hours, this episode will be released in two parts. Thank you for listening and for your contributions to the podcast, conversations like these are funded by the audience and I am grateful for your consideration. LINKS: Corridor Crew YouTube Channel: https://www.youtube.com/@CorridorCrew Austin's Instagram: @austineinhorn Austin's Website: https://www.theevolvedcoach.com
Austin Einhorn: Thinking Critically - Part 1 - Ep161
Austin Einhorn: Thinking Critically - Part 1 - Ep161 In this discussion with strength coach Austin Einhorn, Along the way, we slay some sacred cows in the fitness world such as “shoulders down and back” and “brace the core”. Austin explains why he doesn’t agree with these platitudes. We also discuss at length the concept of standards of strength for all athletes. We agree that cycling is fundamentally biomechanically similar to running up stairs, and this is why the foot and ankle are so important for cycling. I also propose my timeless, non-controversial statement that foam is evil, and Austin shares his perspective on this line of thought. We break down the idea of tensegrity patterns in the body and how we can use these as a map to understand and improve movement. As our conversation ran over two hours, this episode will be released in two parts. Thank you for listening and for your contributions to the podcast, conversations like these are funded by the audience and I am grateful for your consideration.
Pre-50, Post-50 Relationship to Cycling - Ep160
Pre-50, Post-50 Relationship to Cycling - Ep160 In this walking podcast, I unpack my thoughts on training and how it might differ for athletes younger than 50 vs older than 50. On a previous podcast, I spoke to Phil Cavell about his book The Mid Life Cyclist, which also covers this topic. My thoughts are around Intensive training vs extensive training, but perhaps not in the typical sense they are discussed in cycling lexicon. Concepts I consider: I really don’t like the “getting old sucks” mentality. I think it is regurgitated bullshit. Repletion instead of depletion. Training objective is experiential vs. exhaustive or maximally stimulative. Think with more depth and sophistication than no pain no gain or more is better. I think while it is tempting to push a bit more on days when you feel really good, more often is it better to keep it dialed back a bit and finish with a bit in the tank. When we zoom out and look at the big picture, it is far more common to be treading water or a bit under water in terms of the total load of life + work + travel + training, so when we are feeling like we have a surplus of energy we don't need to spend it immediately. Additionally, younger riders are working with a higher level of anabolic hormones than us old people. Perhaps you will find my thoughts useful, this is always my intent.
Thomas McDaniel: Knowledge is Horizontal (Part 2) - Ep159
Thomas McDaniel: Knowledge is Horizontal (Part 2) - Ep159 This the second part of a conversation is with Thomas McDaniel, who has been in the cycling world for many years. He is currently completing his PhD at CU Boulder in Advanced Biomechanics. In the past, Thomas has been a PT, a bike mechanic, a bike fitter, and worked at Specialized, BMC and Trek. Thomas and I are aligned in that we prefer to educate rather than treat our clients and the people in our lives. As someone who has offered bike fitting to many clients in the past, Thomas understands that not everyone fits in the bell curve of normative data and that every person is a unique individual. After many other detours and explorations, we round out our discussion with a critical look at science and academia, and how they have been obfuscated from their conceptual ideals. I am sure you will enjoy this deep dive into the mind of Thomas, who has a rich passion for helping others and is a deep well of knowledge and experience. Links: Chek Institute ►► https://www.instagram.com/chekinstitute/
Thomas McDaniel: Knowledge is Horizontal - Ep158
Thomas McDaniel: Knowledge is Horizontal - Ep158 This conversation is with Thomas McDaniel, who has been in the cycling world for many years. He is currently completing his PhD at CU Boulder in Advanced Biomechanics. In the past, Thomas has been a PT, a bike mechanic, a bike fitter, and worked at Specialized, BMC and Trek. Thomas and I are aligned in that we prefer to educate rather than treat our clients and the people in our lives. As someone who has offered bike fitting to many clients in the past, Thomas understands that not everyone fits in the bell curve of normative data and that every person is a unique individual. After many other detours and explorations, we round out our discussion with a critical look at science and academia, and how they have been obfuscated from their conceptual ideals. I am sure you will enjoy this deep dive into the mind of Thomas, who has a rich passion for helping others and is a deep well of knowledge and experience. Links: Chek Institute ►► https://www.instagram.com/chekinstitute/
The Inner Self - Ep157
The Inner Self - Ep157 In this walking podcast I share some of my thoughts about how you can be your own medicine and claim authority over your life. In this day and age we have access to so much information, it can be simultaneously overpowering and also paralyzing. What I offer is a perspective on the difference between knowledge and understanding, and how each of these serve us in our lives. Think critically, pedal consciously, act intuitively.
Tyler Benner: It Feels Easy When you do it Right - Ep156
Tyler Benner: It Feels Easy When you do it Right - Ep156 This episode is a conversation with Tyler Benner from Strong Feet Athletics. Tyler was a member of the US National Archery team for about a decade, and a lifelong athlete. He has spent the last 10 years making the world’s first barefoot style cycling shoe that is mass produced. They just started shipping the first model, The Leviathan, about a week ago as of the time of this recording. They generously sent me a pair to test although they only arrived a few days ago, so I haven’t had a chance to ride in them just yet. That said, the fit is very much shaped like my foot and I am excited to give them a try in the wild. Tyler describes part of his inspiration for making the shoes was listening to Phil Liggett commentating for the Tour and talking about riders “dancing on the pedals” when climbing out of the saddle. We speak about the importance of training feet and ankles to be strong and stable, and how this is important in all athletics. Tyler’s experience as an archer led him to discover the significance of the conditioning and tone of his feet, and how it impacted his ability to hit the center of the target. I am sure you will find his journey insightful. Links: Strong Feet Athletics Website ►► https://www.strongfeetathletics.com/
Lore: Creating Unicorns - Ep155
Lore: Creating Unicorns - Ep155 This podcast is a conversation with Lore CEO and founder Stephan Drake and lead engineer Rob Horacheck. If you haven’t seen or heard of Lore shoes, come out from under the rock you are living under and see the future of cycling footwear. Lore is a fully custom 3D printed carbon fiber shoe. Let that sink in for a moment. It’s a complete departure from any how any cycling shoe has been made in the history of cycling. [or any shoe, for that matter]. Enjoy our conversation as I try to contextualize Lore in cycling footwear history, and Stephan and Rob explain the features and philosophy behind this product. If you are interested in being scanned for Lore shoes, this is a service I provide at my studio. As with everything in my fit studio, I don’t just sell these shoes, I use them myself because it is a product I believe in. Links: Lore Website ►► https://lore.cc
Ben Serotta: Where Does Responsibility Begin and End? - Ep154
Ben Serotta: Where Does Responsibility Begin and End? - Ep154 This conversation is with legendary bike builder Ben Serotta. Ben has been building bikes since the year I was born [1972!]. He is also one of the pioneers of bike fitting, founding the Serotta International Cycling Institute in the late 90’s, and creating the Size Cycle, so fitters could start from scratch to build a custom bike for a given athlete. We discuss some of the conundrums of modern bike fitting, as well as the tension in business between making a product that is a labor of love and scale, and making a bike that fits the dream / goal / objective of the client. Ben is a life long student of the sport and a humble and passionate person. I am sure you will enjoy this conversation. Links: Serotta Bikes Website ►► https://serotta.com/bikes/ Serotta Bikes on Instagram ►► https://www.instagram.com/serottabikes/ Ben Serotta on Instagram ►► https://www.instagram.com/benserotta/
Menachem-Brodie (Part 2) - Ep153
Menachem-Brodie (Part 2) - Ep153 Greetings Well Dippers. This is the second part of my conversation with Strength and Conditioning coach Menachem Brodie. If you missed part 1, feel free to start here but you won’t have the full picture until you listen to the first part of our discourse. Hopefully this conversation reminds you to move consciously. You may have heard Menachem on the Fast Talk Labs podcast, or read some of his writing on the Pez Cycling News website. He also has written a book, Strength Training for Performance Cycling. Be sure to check out his website Human Vortex Training if you would like to know more. I hope you find our conversation insightful. We have been intending to have a discussion for a long time, and I enjoyed it very much. Links: Menachem's Podcast ►► https://podcasts.apple.com/us/podcast/the-strong-savvy-cyclist-triathlete-podcast/id1452580151
Menachem Brodie – Part 1 – Ep 151
Menachem Brodie – Part 1 – Ep 151 Happy New Year Spartans and Archadians. This conversation is with strength and conditioning coach Menachem Brodie. This podcast was recorded for his channel, The Strong Savvy Cyclist & Triathlete Podcast, and I thought my listeners might enjoy our conversation as well so it is republished here. We recorded two podcasts and this is the first round.. We wander into various aspects of strength and conditioning and how it relates to cycling, as well as some of my experiences as a young rider attempting to navigate the world of S&C, hoping it would help me get dropped less often. You may have heard Menachem on the Fast Talk Labs podcast, or read some of his writing on the Pez Cycling News website. He also has written a book, Strength Training for Performance Cycling. Be sure to check out his website Human Vortex Training if you would like to know more. I hope you find our conversation insightful. We have been intending to have a discussion for a long time, and I enjoyed it very much. Links: Menachem's Podcast ►► https://podcasts.apple.com/us/podcast/the-strong-savvy-cyclist-triathlete-podcast/id1452580151
Relationship to Cycling - Ep151
Relationship to Cycling - Ep151 In this final walking podcast for this year, I ask you to consider what your relationship is to cycling, and does this relationship serve you? I unpack a few archetypes of riders I have worked with and raced with over the years. Everyone has their own relationship to the sport. From my perspective, there is no “right” or “wrong” way to relate to cycling, this is a child’s perspective. We can think past The Disney Bias, everything in life is not good or bad. In fact, most things aren’t. That said, I think some people are likely playing out unconscious programming while they practice sport. This won’t lead to anything good in and of itself usually, although it can medicate your problems to some degree. I would offer that most will be served by looking inwards at the true reason why the practice cycling, or any sport. The only way to do anything properly is with presence, which gives reverence, and with consciousness. Otherwise, you might as well just live someone else’s dream.
More Thoughts on Shoes and Feet - Ep150
More Thoughts on Shoes and Feet - Ep150 This walking podcast is a bit of a rambling pile of thoughts on shoes and feet, in relation or response to some discussions I have had recently including feedback from my audience. Specifically, I address the commonly held belief that in cycling, the best way to have good “power transfer” is to immobilize the foot in a rigid cocoon of carbon fiber and thermoplastic. This is incorrect. The human foot is not meant to be locked in place, and while this may result in good performance in the short term, over any length of notable time, the performance of the athlete will suffer. To hear me slay this sacred cow, go forth and make the keyboard mudras to play my thoughts in your mind palace.
The Two Fulcrum Problem of Cycling - Ep149
The Two Fulcrum Problem of Cycling - Ep149 In this walking pod, I talk about the Two Fulcrum Problem of Cycling, which is a term I made up during the walk to encapsulate the challenges many riders face in their relationship to this relentlessly symmetrical machine. I also offer a few short rants on various topics related to modern life. Hopefully these don’t distract too much from the bigger points I am trying to convey. Pedal consciously, think critically, act intuitively.
Reflections on the 2004 Olympics - Ep148
Reflections on the 2004 Olympics - Ep148 In this walking soliloquy, I share some reflections on the 20 year anniversary of the Olympics in Athens, Greece, which I attended as a member of the US team. I competed in the 40KM points race, finishing 14th out of 24 competitors. Being on the Olympic team is something I can be proud of, but at the same time something I don’t feel compelled to talk about often. While it is certainly a significant landmark in my cycling history, it is also simply another experience that has shaped my perspective on sport and life. In both senses, I am grateful to be an Olympian [as they say, there is no such thing a “former Olympian”, you earn the title for life]. “You are looking at the world without time, Neo.”
Why Bike Fitting is Stupid - Ep147
Why Bike Fitting is Stupid - Ep147 On this episode I thought I would just dive in and stab a sacred cow in the face. I share my thoughts on why bike fitting is “stupid” and by that, I really mean what a few of the challenges are in bike fitting. Perhaps you agree or perhaps you do not. Either is OK but if the latter, I hope it is with good critical reasoning instead of someone else’s regurgitated opinion. I look forward to your comments and thoughts, and as always, thank you for listening.
Michael Holt: Always the Middle Path - Ep146
Michael Holt: Always the Middle Path - Ep146 This discussion is with Micheal Holt, whom I regard as a friend, teacher, and colleague. I first met Michael at a course at the Chek Institute about five years ago, where I learned he had been teaching meditation for many years. I ended up studying with him online and in person, and I have learned a tremendous amount from his curriculum. In our discussion today we speak about his new email course, which will be released shortly and details Five Indispensable Skills. I think this course will be invaluable for anyone in my audience. We also speak about Michael’s free online meditation course, which can be found on YouTube. Links: Michael's Savage And Saint Website ►► https://savageandsaint.com/ Micheal's YouTube Course ►► https://www.youtube.com/watch?v=uIeRtRkxvQ8&t=1357s
Thoughts on Sounds - Ep145
Thoughts on Sounds - Ep145 In this episode I discuss the relationship between music, health, and athletic performance. Some of my ideas and experiences are pretty orbital so fasten your cosmic seatbelt, or whatever, and then enjoy some tunes. I made a playlist on Spotify of my of my most recent played tracks. These probably all fall in the category of Conscious Hip Hop. I am not really sure what that means but I vibe with it. Links: My Spotify Playlist ►► https://open.spotify.com/playlist/6go2ZDpt8KlFh5n3EwILnO?si=53b250a1b2f14856 Follow-up on Steamboat GRVL ►► https://youtu.be/4Pbaxrlo7G8?si=o-yDwvmihoGUuA8t
The Fractal of the Feet with Dr Courtney Conley - Part 2 - Ep144
** THIS IS PART 2 OF THIS EPISODE ** More with Dr. Courtney Conley. We Continue our discussion about all things feet including toe spacers, cycling shoes, and how to help me with my hallux limitus. Isn’t Latin great? Dr Courtney is endlessly passionate about the human foot and I am grateful she took the time to come and nerd out with me on this topic. I am sure you will find our conversation interesting, in particular if you have ever been challenged by your own feet during riding or off the bike. Which is pretty much every human on earth. Links: Courtney's Website ►► https://gaithappens.com
The Fractal of the Feet with Dr Courtney Conley - Part 1 - Ep143
The Fractal of the Feet with Dr Courtney Conley - Part 1 - Ep143 This conversation with Dr Courtney takes place in my fit studio. We speak about all things feet including toe spacers, cycling shoes, and how to help me with my hallux limitus. Isn’t Latin great? Dr Courtney is endlessly passionate about the human foot and I am grateful she took the time to come and nerd out with me on this topic. I am sure you will find our conversation interesting, in particular if you have ever been challenged by your own feet during riding or off the bike. Which is pretty much every human on earth. Links: Courtney's Website ►► https://gaithappens.com
SBT RDX - Ep142
SBT RDX - Ep142 In this walking pod I offer some lessons I learned during the 2024 SBT GRVL race. I competed on the Black course and suffered epic cramps with about 35KM to go in the race, something I have never experienced in over 35 years of bike racing. I discuss some hypothetical explanations for this outcome and also share thoughts on the race load for someone such as myself who trains a reasonable amount by normal person standards, but arguably not enough to race a 200KM gravel race. In the end, I conclude that I simply overcooked myself heading into this event. Being fresh is critical for any race that will eventually bring you to your knees. Somehow after all this time showing up for bike races, I managed to miss the mark on this one. Hopefully my experience illustrates how easy it is to do this, even for someone as experienced as I am at playing stretchy bike time.
Michael O'Brien We Are Kintsugi - Part 2 - Ep141
Michael O'Brien We Are Kintsugi - Part 2 - Ep141 This is Part 2. This episode is a discussion with cyclist Michael Obrien, who had a transformational life experience in 2001 when he was hit by an SUV while riding his bike. We speak about the Japanese form of pottery known as Kintsugi, in which a broken bowl or vessel is repaired, and the glue is layered in gold leaf. Rather than attempting to conceal old wounds, traumas or fractures, this method seeks to highlight the returning to wholeness that happens in the process of healing. I am sure you will enjoy our discussion which centers more on philosophy, meditation and tribal relations than cycling performance, directly. However, as you know, health is the foundation of optimal athletic performance. Links: Michael's Website ►► https://www.michaelobrienshift.com/ Michael's Podcast ►► https://www.michaelobrienshift.com/kintsugi-podcast/
Michael O'brien We Are Kintsugi - Ep140
Michael O'brien We Are Kintsugi - Ep140 This episode is a discussion with cyclist Michael Obrien, who had a transformational life experience in 2001 when he was hit by an SUV while riding his bike. We speak about the Japanese form of pottery known as Kintsugi, in which a broken bowl or vessel is repaired, and the glue is layered in gold leaf. Rather than attempting to conceal old wounds, traumas or fractures, this method seeks to highlight the returning to wholeness that happens in the process of healing. I am sure you will enjoy our discussion which centers more on philosophy, meditation and tribal relations than cycling performance, directly. However, as you know, health is the foundation of optimal athletic performance. Links: Michael's Website ►► https://www.michaelobrienshift.com/ Michael's Podcast ►► https://www.michaelobrienshift.com/kintsugi-podcast/
Movement is a River - Ep 139
Movement is a River - Ep 139 During this walking podcast I discuss the idea that all movement is like a river. I offer that we must direct and cultivate the qualities of the river of our movement with a specific intent, or this river will be wild, untamed, and end up in the wrong place. I offer this analogy to help people understand that their daily movement patterns impact their movement in sports, and their movement in all of life. I also offer some practical takeaways to help direct the river of movement into a more optimal fashion. Movement is a daily practice that requires attention, embodiment and awareness.
Saddle Forward! - Episode 138
Saddle Forward! - Episode 138 This walking podcast is a commentary on two different perspectives about forward saddle positions that have been floating around in the intersphere. They got me thinking so I figured I would drop some thoughts on this topic. The first discussion is around an article Dan Empfield posted on his website slow twitch dot com. I agree with some of what Dan says, and some of it I don’t. I am glad he wrote the article as it helped clarify some ideas in my mind. The second is a video on you tube on a channel called Peak Torque. This guy has some wid theories about why Pogacar has his saddle so forward and I think he is pretty off base. He also explains why he likes to put his saddle nose down and has been telling other people to put their saddle nose down. There are multiple logical fallacies in his reasoning. I call it like I see it. I hope you find this discussion useful. Thoughts? Hit me below. Let’s have a discourse. Links: Dan Empfield’s Article ►► https://www.slowtwitch.com/Bike_Fit/Road_Bike_Fit/Have_You_Noticed_Hips_Moving_Forward_in_the_Peloton__8986.html Peak Torque Video ►► https://youtu.be/9n6nTNiacm8
Three Attributes of Cyclists - Ep 137
Three Attributes of Cyclists - Ep 137 In this night time walking adventure I speak about the three characteristics a cyclist must have in order to express their highest potential as an athlete. The episode is inspired by conversations with Jonathan Vaughters about what it takes to be good. His list included 1) Marathoner 2) F1 Driver. He has a video about this in our Team EF Coaching education portal. JV says you have to have a big engine, and be able to drive a bike. I agree, and I would offer a 3rd item to this list: 3D chess. Meaning: a cyclist can’t just corner like a maniac and drop watt bombs. They have to selectively, intelligently choose when to utilize their strength. This is what differentiates cycling from Marathon running or swimming events: cycling is a sport that is heavily influenced by the size of the athlete’s engine, but it is also influenced heavily by physics and terrain [read: mostly draft effect and hills] which change the weight of the variables that influence performance. My gripe with many modern coaches and athletes is that they over train the engine and neglect the other aspects. Even worse, they really only focus on one particular aspect of the engine. This makes you one dimensional and opens numerous possibilities for race day failure. These concepts don’t only apply to competitive elite or World Tour riders; they apply to all riders at every level. A bit of artwork is included to help you conceptualize these ideas as I am teaching them. Do you agree? Think I am wrong? Did I miss a major attribute? Comment and let the world know. LINKS: Team EF Coaching ►► https://www.teamefcoaching.com Peter Defty Episode on YouTube ►► https://youtu.be/PrPdlT3apT8
Forest Walking in Japan - Episode 136
Forest Walking in Japan - Episode 136 In this discussion I speak to my audience of somanauts about impressions Japan has left on me and how these concepts can help us in our practice of sport and life. Wandering through the forest, I discuss cleaning your room, respect for other humans and reverence for nature. As always, I hope you find this discussion helpful. Questions or comments? Hit me. Move with intent, be present, listen to intuition.
Locavore - Episode 135
Locavore - Episode 135 Today’s conversation is with Craig Taber from Locavore Delivery. Locavore works with the highest quality farms across the front range of Colorado to deliver meat to your doorstep. We speak about the relationship between scale and environmental impact in an economically driven market, the convenience of Amazon, and the boundaries and belief systems people put around meat. Craig unpacks some of the misunderstandings around store bought meats and the challenges of being a consumer who shops at modern super markets. We offer some practical takeaways for shoppers and some philosophical nuggets about health and wellness that you will hopefully find insightful for you and your family. About Locavore: “We offer pastured meats from a growing community of local ranchers that really do things the right way. We are proud to offer farm tours to all of our suppliers on a regular basis, so you can see for yourself how we do things. That is a level of transparency that mail order meat companies just can’t offer and a level of quality that grocery stores can’t touch.” Links: Locovore Website ►► https://locavoredelivery.com/ Locavore on Instagram ►► https://www.instagram.com/locavoredelivery/
The Cold is my Teacher - Ep134
The Cold is my Teacher - Ep134 Grandpa Pearce is here to tell you a walking story again. The story is about cold. Cold can teach you a lot about yourself. It is an opportunity to work with the breath and to have an alternative means of generating a focused state. It also brings about an experience of equanimity following the event. Do you work with cold to enhance your durability or health? What has your experience been? Share in the comments. As always, thanks for listening.
Dr. Allen Lim: All About Salt - Ep133
Dr. Allen Lim: All About Salt - Ep133 This conversation with Dr Allen Lim covers a broad range of topics including heat stress adaptation, handing up water bottles and driving busses when you have a doctorate, salt and the sodium - potassium balance.
Go For A Walk - Ep132
Go For A Walk - Ep132 This episode of Cycling in Alignment is about the most fundamental pattern of human movement: Walking. Old school cycling would command that riders stay off their feet but I would offer that this is an old ideal that should be lit on fire and kicked off a cliff. Walking is an absolutely essential aspect of the human experience and one that is easily taken for granted. Without proper gait patterns, many basic movement are compromised and at best daily life becomes impractical; at worst, it becomes impossible. Cycling makes us bad walkers but lots of walking will help your cycling.
GOATA: Ricky Stanzi - Ep131
GOATA: Ricky Stanzi - Ep131 This conversation is with GOATA Movement coach Ricky Stanzi. In our discussion, we unpack the philosophy of GOATA movement, what it is and the origin of this philosophy. GOATA stands for Greatest Of All Time Athletes. It is a movement education system that is based on movement principles observed in young children, tribal peoples, and the best movers in many different sports. From these observations, seven global laws were created. To hear more about this system of movement, enjoy our conversation. Links: GOATA Instagram ►► https://www.instagram.com/goata_movement/ GOATA Website ►► https://goatamovement.com/
Shop Local and Organic / Birdwatching for Cyclists – Ep130
Shop Local and Organic / Birdwatching for Cyclists – Ep130 One more solo walking podcast in which I tell you a story, grandpa Pearce is here to tell you about the way things used to be. The point I am making specifically is about how modern training has become dictated by head units and power zones, and why this is problematic. Riders assume that they are more productive or will make greater gains by following a precise workout plan or description but I would offer this is incorrect. Training is best guided by sensation and intuition, based on understanding of the athlete’s goals and objectives. Many modern riders don’t like this because this method is perceived as nebulous or imprecise. Links: Contribute! ►► https://www.colbypearce.com/podcast/
Forging, hardening, quenching, sharpening – Ep129
Forging, hardening, quenching, sharpening – Ep129 This episode is a discussion of how the creation and construction of a Japanese samurai sword, or katana, is an excellent analogy for training in cycling. I break down these concepts in parallel so we can have a better understanding of how cycling training is performed in the proper sequence, and I explain how and why modern cycling is attempting to bypass this sequence to the detriment of the athlete. Phase 1 Initiation: Start with sand: this is you at the start. Raw material. Apply heat. Heat is the equivalent of intention. A dream, goal or objective. Yin vs Yang. Heat is masculine, cool is feminine. The dream is what gives drive to the training, it crystalizes intent. Shape the dream. Phase 2 Hardening: Hammer molten steel. The initial training: repetition. Not super hard, but hard enough to shape. Too hard and you will shatter the molten steel or flatten it. You want to shape it, not shatter it. This is endurance training. Cover with mud to prevent oxidation. Smelt - stick pieces together. You can’t see the metal, you judge when it’s’ ready from the color of the fire and from intuition. The color of the fire is training intensity - Intuition = feeling of when it is time to remove from the flame Phase 3 Purification: Fold the steel many times to get out the impurities. Folding = intervals. “Strike while the iron is hot”. Adjust the carbon content of the steel. This takes lots of work and power. At lunch, the sword makers hands may be shaking. If you stop half way through, the sword will break. The process must be complete. It’s a battle against the heat: heat is the dream, you are shaping the dream and working with it. “Pray and move your feet” “Dream and move your ass” If you miss a hit on a thin sword, it becomes dented and damaged. You must strike with precision. Final shape is decided so concentration is required. Finish with clay - this is applied to form the Hamon pattern, which comes out when the tempering is done. Apply the clay to the metal, this creates the Hamon pattern, which indicates the hardened steel from the spine of the sword, the cutting edge. Each Hamon pattern is unique to each sword. This is your exact expression of fitness in a given race: your speed, reactivity, ability to execute tactics, corner, sprint, climb, endure. The clay is heated to 720-800 degrees C, then plunged in water repeatedly. This is when the soul is infused in the sword. The curved nature comes out, as the sword warps during quenching. This is the final process that makes the sword both flexible and unyielding, the blend of these two attributes gives it true cutting power. Phase 4 Sharpening: Blade is sharpened. Final step. A sword sharpener studies for 10 years under his master. It takes 2 months, 8 hrs / day for 6 days/ week to complete one Katana. It is a difficult, honorable task.
How to Pedal a Bike V3.0 - Ep128
How to Pedal a Bike V3.0 - Ep128 In this pod, I discuss the importance of proper and correct form again. I get a lot of questions on this topic, so thought I'd revisit it. SEATED: Like you are on a flat pedal. Push early in power phase. Do not pull up. Axial extension of the spine. Feel shoulders depressed and retracted. Vertical movement of diaphragm, 360 deg expansion of lower ribs. Head over foot during periods of higher torque. Less head over food during higher cadence. Rotary model: IABH, lateral aspect of the foot. Fifth metatarsal. Not done with orthotics or support, tension must be intrinsic to the system. Otherwise we are isolating joints. All prostethic devices weaken the system. All human movement is rotary. STANDING: Head over foot. This rocks the bike. Narrow bars ruin head over foot. Trainer riding ruins head over foot. Push early in power phase. Do not pull up except in a sprint. Pull on ipsilateral bar. Hips and shoulders are relatively quiet. Bike moves under the body. when this doesn’t happen, you look like you are on a stair master. Weight is more forward over BB. Arms may be bent more or less, depending on intensity, grade, cadence. Standing can be used for increased power or recovery. In order to use it for recovery, weight must fall on the pedal. See point #1. Links: My Website/Podcast Page ►► https://colbypearce.com/podcast
Training in the Rain and Running from Thanos - Ep127
Training in the Rain and Running from Thanos - Ep127 This episode is about a client who has undergone significant life and health challenges. We have exchanged several emails about his situation and had very honest discussions regarding his choices and trajectory in the sport of cycling. He has given me permission to share his story with my audience, we agree it may be of value for others to hear our discussion. This client’s name is Josh and he has experienced significant trauma in his life. His response to this trauma has included an expression of extreme behavior in his practice of cycling. The results of this evolution have led him to a state of health that involves multiple complications including episodes of anxiety, low hormone levels, and sensations of extreme duress during training and racing. I hope you find this direct and honest discussion of the events in Josh’s life helpful. One person’s healing is all people’s healing.
Ideas to Restore Health - Ep126
Ideas to Restore Health - Ep126 This episode is a discussion about restoration of health when you are not feeling quite so perfect. Here, I reflect on my own state of health and strategies I have employed with myself and my athletes to spring back to full vital capacity. Understand that illness is usually a sign that you have done too much and are in a depleted state, rather than an indication of exposure. Both can be factors in illness, however a person with robust physical health and life force energy can stay healthy even in an environment with multiple challenges. Links: Wim Hoff video on YouTube ►► https://www.youtube.com/watch?v=m-LxehFFqiQ
Moon Walk - Ep125
Moon Walk - Ep125 Well here I am wandering around my neighborhood in the dark with a microphone like a crazy person. Or someone who has lot of thoughts. On this moon walk I take some time to answer a few comments and questions from my audience. Discussion points include the relativity of diet, errors in logic and dictation of intensity using RPE, heart rate and power. Go forth, make the listen, make the comments. Thank you for your attention to the discussion. Move with presence.
Grant Thomas: Finding Center Through Primal Movement - Ep124
Grant Thomas: Finding Center Through Primal Movement - Ep124 This episode of Cycling in Alignment is a conversation with natural movement practitioner Grant Thomas. We had an excellent conversation about his journey of integrating primal movement and animal flow in his movement practice. We also spoke quite a bit about the concept of finding center, from the lens of movement as well as the lens of energetic or philosophical points of view. Grant shares some of the challenges he has faced as a creative entrepreneur who builds content. We also talk about the synthesis of knowledge and the value it has towards an audience. Grant also shares some of the daily practices he integrates in his own life. As someone who has studied and taught movement for over a decade, his answers provide insight that may be helpful for the audience. Thank you for listening. Links: Grant's Website ►► https://www.smoovmoves.com Grant's Links ►► https://linktr.ee/grantsthomas Grant's Instagram ►► https://www.instagram.com/smoovmoves/
Random Thoughts on Feet, Power and Racing - Ep123
Random Thoughts on Feet, Power and Racing - Ep123 Hello there, Space Monkeys. It’s been a minute since my last recording, things have been busy. But here we are kicking off the 2024 podcast season and here I am with some thoughts on various topics, including feet, wedging, power meters, RPE and racing tactics. You know, the usual stuff, except that it is peppered with my sarcastic wit and slightly jaded perspective. Hopefully just enough to really get you thinking about your paradigm and rototill a few of your superficial perspectives, so we can plant some new fresh ideas. Spring is around the corner after all, and spring is when we plant seeds. I hope you enjoy these thoughts and rest assured, there will be more Q+A style podcasts in the future. Thanks for listening as always. Pedal smooth, pedal conscious. In fact, don’t just pedal with these concepts in mind, I recommend you use them in all things.
Nathan Haas: Destroying Hyperbole - Ep122
Nathan Haas: Destroying Hyperbole - Ep122 This conversation with Nathan Haas is one in which we attempt to slay the dragon of hyperbole in cycling. And talk about some other stuff. We cover all sorts of topics from Geraint Thomas’ drinking binger, to how to actually pronounce his name, to why watts are not watts. Which leads to some interesting attempts to define a watt. I am grateful Nathan took the time to have a discussion with me on these topics, his insight and wisdom are always refreshing. Don’t forget to check out Nathans podcast, The Gravelogue. Links: Nathan's Instagram ►► https://www.instagram.com/nathanpeterhaas/
Matt Appleman - The Difference Between Perception and Impact- - Ep 121
Matt Appleman - The Difference Between Perception and Impact- - Ep 121 This episode is a discussion with frame builder and crankset manufacturer Matt Appleman. Matt’s story is that of someone who has brought a product to the world as a result of his own need for something in his own life, which has been a running theme on this show for a while. It means someone created something that benefits themselves first, and then other people afterwards. It is the essence of what it means to be a creative and contributing member of society. Matt figured out years ago that running shorter cranks helped him with bilateral knee pain, but he could not find cranks as short as he wanted. His suspicion was that if he went shorter, things would get better, and they did. Links: Matt's Website ►► https://www.applemanbicycles.com
Ashleigh Frager: Unleash the Profound Strength of the Body - Ep 120
Ashleigh Frager: Unleash the Profound Strength of the Body - Ep 120 Today’s discussion is with Back to Basics CEO Ashely Frager. Ashleigh has experienced a deep healing journey which led her to create a company that is focused on household cleaning products that are non-toxic, including her own product that offers a unique cleaning solution. In our discussion, we look at some of the products I use in my own home and Ashleigh gives me her honest opinion of what I have been using. The results might surprise you! We also speak about the axiom that the body heals itself, that life force creates and restores health. This is a belief Ashleigh and I have in common, but not many people I encounter seem to understand this intuitively. Links: Back To Basics Website ►► https://backtobasics.shop/ Here’s a discount code to share with your listeners for 10% off Cleaner Than Clean: PEARCE10 Back To Basics on Instagram ►► https://www.instagram.com/backtobasics_shop/ #cleanerthanclean #backtobasics #cleanliving #clean #chemicalfree #fragrancefree #health
Aaron Dunford - Ep119
Aaron Dunford - Ep119 This episode of Cycling in Alignment is a conversation with Aaron Dunford, a fit colleague who is Steve Hogg certified and works in Sydney, Australia. Links: Aaron's Website ►► https://fusionpeak.cc/ Aaron's Instagram ►► https://www.instagram.com/fusion_peak/
Alyssa Sawyer: Commune with the Inner Voice - Ep118
Alyssa Sawyer: Commune with the Inner Voice - Ep118 This episode of Cycling in Alignment is with my Chek Professional colleague Alyssa Sawyer. Our conversation bounces around the concept of holding the tension of the opposites, and we discuss the polarity between the worship of science and the trust of intuition and experiential knowledge. Alyssa also discusses her own journey as a marathoner and why she chose to quit running. Additionally, she breaks down the menstrual cycle and relates it to the athlete, offering insight and structure for women to work with their monthly rhythm as opposed to against it. I had intended for our conversation to go a different direction but the flow was happening so we went with it. Hopefully Alyssa will have time for a future episode. Links: Alyssa's Website ►► https://www.coachsawyersays.com/ Alyssa's Instagram ►► https://www.instagram.com/coachsawyersays/ #holisticcoaching #womenshealth #respectthecycle #innervoice #chekinstitute
MYTHS AND BELIEF SYSTEMS - Ep117
What is your Myth and what are the belief systems that comprise it? How do these mental constructs impact your relationship to sport and health? I discuss these topics in episode XX of Cycling in Alignment on my return from attending my final course at the Chek Institute, Integrated Movement Specialist level 5, where we studied these topics. #chekinstitute #holisticcoaching
PETER DEFTY: THE INTUITIVE ATHLETE - Ep116
Part 2 - PETER DEFTY: THE INTUITIVE ATHLETE - Ep116 This is PART TWO of a two part conversation is with Peter Defty. Peter is the General Manager at Vespa Power Performance and a graduate of UC Davis with a degree in plant biology. Our conversation included a broad range of topics including: •The limited capacity of carbohydrate metabolism and the virtually unlimited capacity of fat metabolism •The concept of metabolic flexibility •How snacking is insidious •The strategic use of carbohydrate to fuel performance •Dogmatic thinking around Keto and High Carb diet philosophies •The Optimized Fat Metabolism pyramid •Exogenous vs endogenous energy production •Using intuition as a feedback mechanism to direct training •Living in a world with many unintended consequences to technology •Peter educates us on the historic run of Pheidippides I hope you enjoy this conversation. Peter offered to answer more questions on a future episode so if you have them, speak up! Links: Vespa 25% Savings Offer ►► https://vespapower.com/coupon/alignment25/ Vespa Free Sampler Offer ►► https://vespapower.com/triathlon-special/ Vespa Instagram ►► https://www.instagram.com/vespa_endurance/ Vespa Website ►► https://vespapower.com/ Optimized Fat Metabolism Website ►► https://ofm.io/
PETER DEFTY: THE INTUITIVE ATHLETE - Ep115
PETER DEFTY: THE INTUITIVE ATHLETE - Ep115 This two part conversation is with Peter Defty. Peter is the General Manager at Vespa Power Performance and a graduate of UC Davis with a degree in plant biology. Our conversation included a broad range of topics including: •The limited capacity of carbohydrate metabolism and the virtually unlimited capacity of fat metabolism •The concept of metabolic flexibility •How snacking is insidious •The strategic use of carbohydrate to fuel performance •Dogmatic thinking around Keto and High Carb diet philosophies •The Optimized Fat Metabolism pyramid •Exogenous vs endogenous energy production •Using intuition as a feedback mechanism to direct training •Living in a world with many unintended consequences to technology •Peter educates us on the historic run of Pheidippides I hope you enjoy this conversation. Peter offered to answer more questions on a future episode so if you have them, speak up! Links: Vespa 25% Savings Offer ►► https://vespapower.com/coupon/alignment25/ and use promo code "alignment25". Vespa Free Sampler Offer ►► https://vespapower.com/triathlon-special/ Vespa Instagram ►► https://www.instagram.com/vespa_endurance/ Vespa Website ►► https://vespapower.com/ Optimized Fat Metabolism Website ►► https://ofm.io/
THINGS YOU MUST DO - Ep114
THINGS YOU MUST DO - Ep114 In this episode I offer my listeners a bit of a SBT GRVL redux, not because I think I’m cool but because hopefully it will be a useful perspective for my listeners. Then I tell you what to do. This is not normally how I relate to my audience, I don’t often consider that I should tell other people how to live their lives. But in this case, I focus on two things I think you should do: •Follow the Golden Rule •Move your body [in ways that are not riding a bike] I hope you find this monologue useful. Links: Paul Chek 90/90 stretch ►► https://www.youtube.com/watch?v=8p6FtlqpAYg My Instruction on these movements ►► https://youtu.be/_3mYx9nOrKo
Derek Teel: Dial Your Health; Be Hard to Kill - Ep113
Derek Teel: Dial Your Health; Be Hard to Kill - Ep113 In this episode I have another conversation with Derek Teel of Dialed Health. We get deep into the philosophy of strength training and how it applies to cyclists. Derek and I had a great conversation on his pod and I felt there was more to expunge from this man’s mind movies so we stepped on the accelerator and let it rip. We dispel some myths about strength training and talk about the origin of the mindset many riders have when they step in the “gym”. I put “gym” in quotes because most riders don’t actually do gymnastics but for some reason this dated colloquialism persists. Really “gyms” should be called a Center for Strength and Conditioning and Functional Training. Rolls right off the tongue, doesn’t it? Thank you for listening and if you have comments or questions for myself or Derek I am sure you know where to find us, because you are here. And remember, wherever you go, there you are. Links: Derek’s Training Video ►► Coming soon! Check Back. Derek’s Website ►► https://dialedhealth.com Derek’s Instagram ►► https://www.instagram.com/dialedhealth/
Garry Kirk: Control the Light Environment - Ep112
Garry Kirk: Control the Light Environment - Ep112 This conversation is with bike fitting colleague Garry Kirk. We cover some elements of bike fitting, saddles, and relating to the client on a level which they are ready to receive. However, the meat and potatoes of the conversation is about Garry’s health, including his experience in 2020 with an antibiotic known as fluoroquinolone. A few months ago, Garry shared a podcast with me which features a neurosurgeon Dr Jack Kruse, as well as Andrew Huberman. Garry has embraced many of Dr Kruse’s philosophies and practices which are centered around three primary foci: sunlight, electo-magnetism, and water. Garry and I unpack some of what these aspects mean in terms of practical application, and he offers some resources on how people can begin to embrace some of these practices in their daily lives. I hope you enjoy this discussion, it is one of my favorites so far. Links: Garry's Website ►► http://www.garrykirkbikefitting.com Garry's Email ►► info@garrykirkbikefitting.com Gary's Instagram ►► https://www.instagram.com/garrykirkbikefitting/ Jack Kruse Instagram ►► https://www.instagram.com/drjackkruse/ Andrew Huberman Instagram ►► https://www.instagram.com/hubermanlab/ AMN Academy Instagram ►► https://www.instagram.com/amnacademy/ AMN Academy Website ►► https://amnacademy.com One Clock Website: ►► https://www.oneclock.co Pranan Website ►► https://pranan.co.uk Iris Software ►► https://iristech.co
Jeff Winkler - Why Virtual Cycling is Ruining the Sport - Ep111
Jeff Winkler - Why Virtual Cycling is Ruining the Sport - Ep111 A discussion about indoor cycling with former professional and coach Jeff Winkler, AKA “Why I think virtual cycling is ruining the sport”. My intent was to come out swinging with all the reasons I think virtual cycling is a bad choice, and then have Jeff rebut me. This more or less worked out as I thought, except Jeff had some great points I had not fully anticipated. So in the true spirit of my Geminii nature, I can see both sides. Jeff is the perfect guy to discuss this topic, as he has ridden a lot of “miles” indoors and leads regular indoor group rides on Zwift. I hope you find this conversation useful as the sport of cycling continues to evolve and develop in the context of technology and how people relate to bicycles. Links: Winkler Coaching Website ►► https://winkler-coaching.ghost.io Winkler Cycling Website ►► https://winklercycling.com/about/ Jeff Winkler on Instagram ►► https://www.instagram.com/jeffwink/
Neill Stanbury: Asymmetry and Other Stuff - Ep110
Neill Stanbury: Asymmetry and Other Stuff - Ep110 This episode is a discussion with fellow Steve Hogg Certified bike fitter Neill Stanbury. Neill and I dig into various concepts and ideas about bike fitting in this discussion, including but not limited to asymmetry. Our discussion covers a broad range of bike fit topics, if you are a fitter or a cyclist who is a chronic tinkerer I am sure you will find Neill’s perspective interesting. Normally we see Neill on YouTube, he has been featured in several videos on bike fitting on the Road Cycling Academy channel. If you want to know more about Neill’s fitting methods and philosophies, this is the first place to go. Thanks for listening, I hope you enjoy this discussion. Links: Neill’s Instagram ►► https://www.instagram.com/roadcyclingacademy/ Neill’s Website ►► https://neillsbikefit.com.au Cam Nichol’s YouTube Channel ►► https://www.youtube.com/@CamNicholls
FORM VS FUNCTION - THOUGHTS ON WEDGING - Ep109
FORM VS FUNCTION - THOUGHTS ON WEDGING - Ep109 Howdy Psycle-Naughts. This episode is a car pod, I am operating my mobile recording studio on the way out to Unbound Gravel for the 100 mile Old Man Race [50+ AKA 50% fossilized]. For those of you who may be concerned for my driving safety, or those who share the roads with me, fear not. This drive is about as brainless and safe as it gets. I literally take the highway east for 8.5 hours and then exit, with only 2 x 90 degree turns in the final hour of driving. I unpack why cycling is yet again unique in the world of sports, specifically how cyclists are the only sportspeople who confuse athletics with fashion or aesthetics. Often, at their own peril, and even more relevantly, at their own performance. I also unpack some thoughts on wedging in bike fitting. It’s a complicated topic and like any aspect of fitting, there are many factors that determine the best course of action or final solution for a rider [if such a thing exists, for many it does not, this is a myth of bike fitting]. Thanks for listening as always.
DIALED HEALTH X CYCLING IN ALIGNMENT - Ep108
DIALED HEALTH X CYCLING IN ALIGNMENT - Ep108 In this episode I have a conversation with Derek Teel of Dialed Health. Derek and I met at Unbound and agreed to have a recorded discussion which turned out to have a lot points about training and coaching in it. We also talked about strength training, and if you check out Derek’s IG channel you will see that he does quite a bit of movement, and he offers a lot of useful guidance to his audience. He is a big believer in complementing the repetitive movement patterns of cycling with auxiliary training, and he and I definitely agree on this point. I really enjoyed our discourse and I hope you will too. Links: Dialed Health Website ►► https://dialedhealth.com Dialed Health on Instagram ►► @dialedhealth (https://www.instagram.com/dialedhealth/)
BRENDAN HOUSLER - Ep107
BRENDAN HOUSLER - Ep107 In this episode of Cycling in Alignment I am reposting a conversation with Brendan Housler at EVOQ.BIKE. Brendan and I talk about the relationship to technology in cycling, strength and conditioning, and many other topics you will hopefully find interesting. I really enjoyed my conversation with Brendan and I am grateful he reached out to talk coaching. You can also see our conversion on my YouTube channel, once it gets uploaded to the interwebs. Hopefully the Bezatron 6000 will approve and it can get some peeps. Links: Brendan's Email ►► CC@evoq.bike Brendan's Website ►► evoq.bike Other articles mentioned in the episode coming soon. Please check back.
Unbound Redux - Ep106
Unbound Redux - Ep106 Greetings and Salutations. This podcast is a solo-sode on the return from the 100 mile Unbound Gravel race in Emporia, Kansas in 2023. I take the Kansas landscape journey in while I share my Unbound experience and talk about preparation for the event. It’s an excuse to tell my story [who doesn’t want to talk about their race?] while sharing what I hope is useful practical advice for preparation for an event of this nature. There are many details to be attentive to and organize in the context of a very busy few days. I also share a few further thoughts on real time, actionable ideas for combating the escalating postural spiral that so many cyclists experience on the bike. If you have listened to my previous podcasts on this topic, you will have a better idea of what I am talking about. If not, you will hopefully find some nuggets in this part of the discussion. Pedal fast, pedal consciously, thanks for listening.
SPIRAL SOLUTIONS - Ep105
This podcast is audaciously titled, as if I have all the answers. I certainly do not but I can at least hope that this information helps my audience, or at least gets them on the journey to help themselves. In this podcast, the third of a series of three about the Spiral Pattern often seen in cyclists, I offer some exercises I believe may help to unwind us from the inevitable rotation around the seat tube that afflicts so many of us who have been entranced by the rhythm of the crankset. In addition to describing the exercises in this episode, I have also made some videos of me demonstrating the movements. In spite of what you may think, I am not imitating Mark Wahlberg in the second movement; I am actually doing this Twisting Pillar movement to restore or improve symmetry in my body. But you can pretend I am just dancing if you want, I am cool with it. Did this series help you with your twisted movement pattern on the bike? After trying these exercises for a few weeks, have you improved your function? Let me know in the comments. If you feel someone may benefit from this information, please share it with them. And don’t forget to kit out your whip with the best bearings on the market: Matt Harvey and Rick Sutton from Enduro Bearings. See Link Below: https://cyclinglinalignmentwithcolbypearce.podbean.com/e/81enduro/ #SpiralSolutions #bikefit #bikefitting #Physiology #exercise #cycling
Which Way Do You Spiral? - Ep104
Episode #2 in my series on hip and ankle asymmetries talks about the spiral pattern that all humans naturally manifest. I discuss why this happens and offer some ideas on what we can do about it. There is a lot of material to cover in this topic so I don’t get into too many specific solutions but fear not, more info is coming in episode #3 of this series. Cycling is a sport that tends to bring about a point of friction when our spiral patterns interact with what is fundamentally a symmetrical machine. This can lead to frustrations in our pursuit of cycling performance, zen, or exploration. Having worked with many clients who struggle with this outcome, I offer some observations and practical solutions to this conundrum.
Asymmetry - Ep103
Asymmetry - Ep103 This episode is a solo episode to outline a series of discussions around the function of the hip and foot in the context of cycling. In my little universe of experiences as a human and bike fitter, I see many riders walk through my door with challenges in foot and hip stability, and this causes a host of individual outcomes and problems. The specifics vary but the common denominator is poor hip stability on the bike. This can result in sensations of being “twisted”, saddle sores, knee pain, back pain, shoulder pain, IT band pain, and all kinds of other niggles. Riders are often confused when they report this instance, almost dumbfounded, as though they have been robbed of their precious and irreplaceable dopamine fix. They also are often under the impression that they are the sole human in the universe to ever suffer from these afflictions. I assure you, you are not alone. In this series I will attempt to delineate the fundamental causes of why this happens and offer some solutions. This will take at least two more episodes, as it’s a big topic. I will take my typical antagonistic stance against cycling and how it tends to wreck human function, so if you are going to be upset while I slaughter this holy cow [yet again] with my brutal honesty, then go read a story about how some emaciated pro tortured themself and won a bike race. If you want hard core truth and to understand the essence, stick around.
Karina Krepp: The Holistic Movement - Episode 102
Karina Krepp: The Holistic Movement - Episode 102 On this Episode of Cycling in Alignment, I am interviewed by a colleague at the Chek Institute, Karina Krepp, on her channel The Holistic Movement. We discuss the postural compensations that are incurred by cyclists and practical ideas on what kinds of movements to offset them. If you like Karina’s vibe, you may want to check out her channel on Youtube or Spotify. She has lots of excellent information and guests on her show. Go forth and make the keyboard mudras, enhancing your learning and life experience. Links: https://www.instagram.com/chakraholistic/ https://chakraholistic.com/
101 Nathan Haas: The Primal Fear - Ep101
Nathan Haas: The Primal Fear This conversation is a cross pod with Nathan Haas, he will also publish it on his channel, The Gravelogue. We discuss The Primal Fear and how it impacts our decisions around training. Whether you are externally coached or self-coached, having a comparative mindset can allow self-doubt to cloud your decision making process during workouts, which can undermine or derail intent. This effect may be minor over days or a week, but in the long term, it can have a significant impact on your fitness trajectory. In our discussion, we relate choices about training to the Six Foundational Principles and how they can help guide your decision making to be more effective in training. Links: The Gravelogue on Apple Podcasts: https://podcasts.apple.com/us/podcast/the-gravelog-with-nathan-haas/id1090662866 The Gravelogue on Spotify: https://open.spotify.com/show/3vKBF0PpLI8EXjMNlRbEeW The Gravelogue on TuneIn: https://tunein.com/podcasts/Sports--Recreation-Podcasts/The-Gravelog-with-Nathan-Haas-p2122441/
The 100th Episode - Ep100
The 100th Episode Welcome to the 100th episode of Cycling in Alignment. In some ways, it’s hard to believe I’ve made 100 episodes, but at the same time, it seems like I’ve been doing this forever. I’ve had the pleasure of talking to some ridiculously intelligent and articulate people, and hopefully, the conversations have informed and taught you. My goal has always been to educate and inform, so hopefully, this is the result of my effort. For this Centi-pod I have assembled a compendium of some of my favorite conversations. For all of my guests, if you were not included here, I mean no disrespect. All of you hold wisdom and I am grateful for your energy and input. I am also grateful for my audience. Without students, a teacher is nothing more than an idiot walking through the forest, talking to the leaves.
TIMING IS EVERYTHING - Ep99
TIMING IS EVERYTHING For the 99th episode of Cycling in Alignment, I am talking about the concept of timing. I use the model of a single center point, which we might call the Zero Point, which is surrounded by a sphere. Using this model I expand outwards, and time increases in duration as we get farther from the center. This model allows us to discuss different aspects of timing and how they impact our cycling, and our lives all together.
Lower Cross Syndrome - Ep98
Lower Cross Syndrome - Ep98 Howdy Space Monkeys, today buckle your safety belts, grab a wooden dowel and a flat section of wall because we are talking about lower cross syndrome. What is it and why do you care? Find out all these details in my episode. All four of my gemini minds are discussing this topic with the sum total of all my knowledge and overstanding, which is more than many people and a lot less than many others. I discuss how you can begin to figure out what position your own pelvis is in, and what you can do about it.
Time Zone Adaptation Techniques - Ep97
Time Zone Adaptation Techniques - Ep97 This episode is about adapting to time zones. I share my wisdom after many years of hard earned lessons during travel to and from many bike races. Commercial airline flight is not a thing that humans have evolved to do, but many of us do it all the time. “For a man or woman with a why, there is a how”. We chose to fly to visit family, attend races or events, or just to explore new places. I would never say that flying is a healthy thing for a human to do but there are techniques we can apply that will help us negotiate the process with less friction. In this episode I unpack some of the best ways I have learned to help with time zone adaptation [jet lag] effectively, including the use of Zeitgebers. I also unpack wool socks, fasting during airline travel, and the use of binaural beats. Thanks for listening, hit me with comments or Q’s as you see fit. Travel safe, Space Monkeys. Links: Ra Optics Website: https://raoptics.com
Aaron Barchek, Mosaic Cycles - Ep96
Aaron Barchek, Mosaic Cycles This episode of Cycling in Alignment is with Mosaic Cycles founder and owner, Aaron Barcheck. Aaron and I discuss all the things about custom bicycles, including materials, geometry, integrated cockpits and 3D printed dropouts. We discuss the three major reasons a customer might want a custom frame, and how Mosaic builds frames to fit these needs. As a Mosaic dealer and frame owner, it made sense for me to have a discussion with Aaron about his process so that I could understand it better and share it with my clients. The custom GT1-AR they made for me is one of the best bikes I have ever owned. It is great to work with a company that was born and lives in Colorado, and makes bikes in a facility that is about 3km away from my fit studio. I only recommend products I believe in and use myself and Mosaic definitely makes the cut. Links: Monica Website: https://www.mosaiccycles.com Mosaic on Instagram: http://instagram.com/mosaiccycles Mosaic on Flickr: https://www.flickr.com/photos/mosaiccycles/
The Bioenergetics and Seasonality of Strength Training - Ep95
The Bioenergetics and Seasonality of Strength Training This episode is a solo on strength training and why I think it is so important, including reasons why cyclists should strength train. I unpack specifics on misconceptions that some athletes have around strength training, and why I do not recommend using machines to strength train, ever. This is probably an unpopular opinion…but I have to speak my truth. I also break down the bio-energetics of strength and discuss how strength training can be defined by the same energy systems that govern physiological response on the bike. Think I am full of crap? Confused? Questions? Write me a note. I hope you find this episode useful.
Tea & Entropy - Ep94
Tea & Entropy - Ep94 This episode of Cycling in Alignment is a conversation with Molly Baron and Sasha Cucci from Entropy Designs. They have teamed up to create amazing custom paint jobs for bicycles, and have recently completed a Japanese themed paint layout on my custom carbon Appleman road bike. We talk about the genesis of this project and how Molly has come to believe that her art belongs in the world and on the complex and nuanced canvas of a bicycle frame. We also discuss the process of challenge and growth that Molly and Sasha went through in order to bring this painting business to life. They spent approximately 150 hours painting my Appleman, which included using indigo powder imported from Japan to create the blue hues, as well as real gold leaf. They also built a paint booth and coated the frame with diamond-hard Cerakote to protect the artwork during real world use. This bike won’t be a mantle or museum bike, it will be on the road climbing mountains and rocketing down hills, negotiating the black ribbon. Together, Molly and Sasha make a gifted team that delivers a unique and beautiful product. Are you someone who would like the vision of a truly talented artist to transform your bike into a functional, durable work of art? If so, Entropy Designs is worth your investigation. Links: Entropy Designs on Instagram: https://www.instagram.com/entropy_designs/ Entropy Designs Website: https://www.entropy-designs.com/
Kevin Sprouse: The Second Simplicity - Ep93
Kevin Sprouse: The Second Simplicity This episode of Cycling in Alignment is with Team EF Easy Post doctor Kevin Sprouse. He interviewed me on his podcast channel, The Podium. Kevin asks me some great questions about bike fitting, and even though Kevin is a doctor, and a way faster runner than I am, he has also done a bit of bike fitting. So it’s more of a two-way conversation in some senses. To wrap up the discussion, we discuss the contact points of your Victorian Era Contraption. Thanks for listening. Please share this episode with someone if you think they will benefit from it. Links: Link 1: https://www.podiumsportsmed.com/kevin-sprouse
Kenny Baker, Listen to Understand - Ep92
Kenny Baker, Listen to Understand This conversation for the Cycling in Alignment podcast is with Chek Practioner, RAAM competitor, Certified Strength and Conditioning Specialist and ELDOA / SOMA practitioner Kenny Baker. Kenny owns a studio in Tennesee, 51 Fitness, where he works to help clients heal themselves of pain and dysfunction. We speak about our relationship to racing as master’s athletes, and our somewhat parallel paths in the sport of cycling and holistic coaching, and Kenny talks about meeting the client where they are by becoming the “hollow bone”. Links: Kenny's Website: https://www.51fitness.org
Michael Holt, Savage and Saint - Ep91
Episode 91 of Cycling in Alignment has nothing to do with cycling, and everything to do with cycling. Because how you do something is how you do everything. Michael is a meditation instructor, martial artist, and sage. He brings the wisdom of the Mastery of Self to his students, in mental, physical, and spiritual domains. Michael leads by example as part of his instructive practice, and truly walks the walk of his own teachings. Michael has an excellent six-part mediation class he taught online, it is free. The link to this class is in the bio, and in the show notes. For anyone who would like to experience Michael’s teachings, or who wants an excellent pathway to begin meditation, this course is highly recommended. I hope you enjoy our discourse. --- Links: 6 part meditation series: https://www.youtube.com/watch?v=uIeRtRkxvQ8&t=85s Micheal's Website: https://savageandsaint.com Tribe Men's Community Website: https://www.tribemenscommunity.com Michaels' Instagram: https://www.instagram.com/Savageandsaint/ Tribe Means Community Instagram: https://www.instagram.com/tribemenscommunity/
Dr. Vince - Ep90
Episode 90 of Cycling in Alignment is with Doctor of Chiropractic, Bike Fitter, and Inventor of the Infinity Saddle, Dr. Vince Marcel. Dr. Vince has a clinic in El Segundo, California where he treats patients and also performs bike fitting services. In this discussion, we talk about some of the alternative methods Dr. Vince uses to help return his clients to a state of optimal health, including blood analysis and other methods. We also discuss some of his observations on how visceral health can impact a rider’s position on the saddle. He shares some gems you are not likely to have heard before. I really enjoyed my time working with Dr. Vince and I am sure you will benefit from our discussion. Links: Dr. Vince ---> drvinceofinfity@gmail.com 301 Main Street Elsegundo, CA 90245 Infinity Bike Seat ---> https://infinitybikeseat.com info@infinitybikeseat.com https://www.instagram.com/infinitybikeseat/
Oval Rings, Internal Knowledge and External Power - Ep89
This is a solo car pod, recorded in a deep meditative trance brought about by the desert landscape of southern California. Or, something along those lines…in this soliloquy, I give a non-scientific analysis of oval chainrings, and I connect this discussion to a topic that pervades modern sport, and life: the seeking of external expertise. What am I talking about? Find out in episode 89 of Cycling in Alignment.
Todd Plymale-Mallory: Mind Body Soul Mechanic - Ep88
Todd Plymale-Mallory: Mind Body Soul Mechanic - Ep88 Today’s conversation is with acupuncturist and Chinese herbalist Todd Plymale-Mallory. Todd has been in the cycling and sports world as a practitioner and participant for many years. Today we discuss some of our philosophies on the relationship of athletics to life and how Chinese medicine relates to this topic. It’s a conversation that wanders into the weeds at times, and these are good weeds to wander into. Links: Todd's Website: https://www.toddplymalemallory.com/about Todd's Instagram: https://www.instagram.com/tplymal/ MBS Medicinals Website: https://mbsmedicinals.com/ Charlie Merrill's Instagram: https://www.instagram.com/charliemerrill/
Upper Cross Syndrome and Cycling - Ep87
This solo pod is about how Upper Cross Syndrome and Cycling magnify each other. I unpack what Upper Cross is, why you should care, and offer some things you can do about it. “If you have a breathing dysfunction, you have a core dysfunction.” “Every day you ride your bike, you should do postural corrections.” “The more aerodynamic you are trying to be on a bike, the more likely it is that cycling is multiplying your Upper Cross postural distortions.” I get on a bit of a roll and lay down some pretty solid statements on how we have to offset the posture that cycling puts us into. I also made this artwork to go along with my feelings on the topic. Images coming soon... Links: Ep59: The Significance of Core in the Biomechanical Model: https://www.podbean.com/media/share/pb-cwesm-10e6c8f
Nathan Haas: I Am Not a Bike Racer - Ep86
This episode of Cycling in Alignment is a conversation with gravel superstar Nathan Haas. It is technically a CARPOD, as we are driving to Steamboat, Colorado for the latest stop on Nathan’s calendarNathan explains why FTP is stupid, and what he means when he says he is not a bike racer. We also talk about Nathan’s relationship with his sponsors, including Colnago and Castelli, and how the project came together to make five new kits to match five new bikes for him to ride this season. It’s a showcase of the abilities of Colnago to paint gorgeous bikes, and for Castelli to make perfectly matching, gorgeous kits, while both platforms can enjoy a canvas unencumbered by logo placements or design restrictions typically found when working with an athlete of Nathan’s caliber. Have a look at the photos below for shots of kits one through four. Number five will be revealed at UCI Gravel Worlds later this year. Nathan’s insight for each of the Jerseys Jersey 1: The Full Circle - Inspired by my phases of cycling, this jersey is to tell a story of my journey so far, from MTB, to Road to now beginning on gravel. The radar that links to the center of the jersey has drawn each phase, staring with the outermost circle (part circle) being my MTB career, the middle circle, the biggest of them the Road career, and the small red slither, the start of a circle is my time on gravel The texture dots in the jersey are actually an illustration of all my race days in all sports, with certain dots being in colors representing either wins, podiums, team mate wins or special races like the TDF and world championships. ––––––––––––––––– Jersey 2: Kansas- Art Decor. We looked at Kansas and asked, what is it famous for? Nothing really. But we loved the state flag colors and thought it would be a fun way to bring back the art decor era of colnago and their Master olympic bike. The jersey was built around the bike, in the colors of the state flag with the state motto on. Plus, we called the jersey, the Wizard of Aus. Great pun. ––––––––––––––––– Jersey 3: DOPAMINE - Designed to be raced in Iceland against the grey scale of the black earth and grey skies, Dopamine was to be the excitatory neuron of the race. Inspired yet again by the full circle concept, as my season had begun to build and my time in gravel, so too have the circles changed. This is a variation of the circles in motion. ––––––––––––––––– Jersey 4: PURPLE RAIN - Again another variation of circles, this time, in the form of blurred color droplets that cause a blur throughout the jersey to give a fluid effect, whilst staying true to the full circle philosophy. It's all a story building and evolving. --------- Don’t forget to go to https://cycling.endurobearings.com your exclusive Enduro Bearings discount code mentioned in the episode.
Binary Decisions -Ep85
Space Monkeys, today I talk about the concept of binary decisions and how they can be used in your planning of race tactics. These are “cutting tools” that are best used in the context of Perspective and Presence. Ones and Zeros are the most fundamental elements of how we have boundaries and tension in the world. In relationship, they are how we negotiate what we want vs what someone else wants. Once this concept is understood, it can make relating to other people simpler.
Women’s Bike Fitting with Julie Young and Dede Barry - Ep84
Today’s episode is a conversation about women’s specific bike fitting with Julie Young and Dede Barry. The format of this pod is them interviewing me, so I do most of the talking. Julie and Dede will be releasing a podcast over the Fast Talk Labs channel over the summer, so if you are wanting more info about all things women and cycling, their channel will be one you will want to follow! Between the two of them, they have a deep reserve of knowledge and experience that will be highly beneficial to their audience. Today we talk about some of my observations in fitting women, some saddle solutions, and the nature of modern bikes and gender specific equipment. I once again reference of my favorite articles, “When the US Air Force Discovered the Flaw of Averages." Links: https://www.thestar.com/news/insight/2016/01/16/when-us-air-force-discovered-the-flaw-of-averages.html https://mariposabicycles.ca https://julieyoungtraining.com
Sebastian Weber: Decoding the Black Box - Part 2 - Ep83
Part 2 is a continuation of my discussion with Sebastian Weber, creator of INSCYD software, which is used to analyze exercise performance and help prescribe training recommendations for athletes in many sports (not only cycling). Sebastian is very knowledgeable and we get deep into the weeds on physiology and cycling performance. When an athlete uses INSCYD software to analyze their data, they gain insight into how power is made for a given duration and intensity. This can help a rider or coach understand what training recommendations will provoke the desired result in future performances. Buckle your seatbelt and enjoy this nuanced and technician discussion. I have been learning a lot from Sebastian and I am sure you will as well. Special announcement: After over two years of recording and 80+ episodes I am elated to announce that Enduro bearings has agreed to become a supporter of the Cycling in Alignment podcast. Listen to the episode to learn how you can take advantage of an exclusive offer to upgrade your whip with some of the best products on the market from Enduro. Link in bio. Links: Enduro Website: http://cycling.endurobearings.com Enduro on Instagram: https://www.instagram.com/enduro_bearings/ INSCYD on Instagram: https://www.instagram.com/inscyd_/
Sebastian Weber: Decoding the Black Box - Part 1 - Ep83
Today’s episode is a discussion with Sebastian Weber, creator of INSCYD software, which is used to analyze exercise performance and help prescribe training recommendations for athletes in many sports (not only cycling). Sebastian is very knowledgeable and we get deep into the weeds on physiology and cycling performance. When an athlete uses INSCYD software to analyze their data, they gain insight into how power is made for a given duration and intensity. This can help a rider or coach understand what training recommendations will provoke the desired result in future perform ances. Buckle your seatbelt and enjoy this nuanced and technician discussion. I have been learning a lot from Sebastian and I am sure you will as well. Special announcement: After over two years of recording and 80+ episodes I am elated to announce that Enduro bearings has agreed to become a supporter of the Cycling in Alignment podcast. Listen to the episode to learn how you can take advantage of an exclusive offer to upgrade your whip with some of the best products on the market from Enduro. Link in bio. Links: Enduro Website: http://cycling.endurobearings.com Enduro on Instagram: https://www.instagram.com/enduro_bearings/ INSCYD on Instagram: https://www.instagram.com/inscyd_/
Helen Hall: We Can Swizzle - Part 2 - Ep82
Today’s conversation is a continuation of the last episode with running coach, biomechanist, minimal running pioneer, and bike fitter, Helen Hall. I discovered Helen on Matt Wallden’s podcast and heard her again on Just Fly Sports. She has studied at the Chek Institute and brings a tremendous amount of thought, perspective and wisdom to her practice of working with clients to help solve their niggles. Helen and I get deep in the weeds on bike fitting theory and we discuss how we each see clients on the bike. She divulges some of her ways of thinking about how to help a client become more efficient in their cycling and I found the conversation fascinating. If you would like a deeper dive into fitting philosophy, this will be a good episode for you. More info about Helen can be found on her website. Links: Helen's Website1: https://www.helen-hall.co.uk
Helen Hall: We Can Swizzle - Part 1 - Ep82
Part 1 Today’s conversation is a running coach, biomechanist, minimal running pioneer, and bike fitter, Helen Hall. I discovered Helen on Matt Wallden’s podcast and heard her again on Just Fly Sports. She has studied at the Chek Institute and brings a tremendous amount of thought, perspective and wisdom to her practice of working with clients to help solve their niggles. Helen and I get deep in the weeds on bike fitting theory and we discuss how we each see clients on the bike. She divulges some of her ways of thinking about how to help a client become more efficient in their cycling and I found the conversation fascinating. If you would like a deeper dive into fitting philosophy, this will be a good episode for you. Helen's Monkey Graphic More info about Helen can be found on her website. Links: Helen's Website1: https://www.helen-hall.co.uk
Matt Harvey and Rick Sutton from Enduro Bearings - Ep81
Today’s podcast is with Enduro Bearings founder Matt Harvey. Matt details some of the life events that brought him to start a company that makes bearings, and the unique solutions Enduro has brought to the market to help riders ride more and maintain their bikes less. For me, having a dependable and efficient whip is what cycling is all about, so I was keen to speak with Matt and understand more about how his products are designed and manufactured. Rick Sutton is the director of Business Development at Enduro, I worked with him previously on the Wave handlebar project at Coefficient Cycling, which produces the RR model bar I currently use on all my drop bar bikes. As a listener to this podcast, you will have the opportunity to take advantage of a special offer on all products made by Enduro Bearings, including their headsets, derailleur pulleys, and bottom brackets. Stay tuned until the end of the pod for this exclusive offer. Also be advised that the Maxhit and XD-15 bottom brackets are guaranteed for life. Links: Go to https://cycling.endurobearings.com to use the promo code mentioned in the episode to get 35% off. Enduro on Instagram: https://www.instagram.com/enduro_bearings/ Rick Sutton on Instagram: https://www.instagram.com/rick33ster/
Mike McKnight, The Low Carb Athlete - Ep80
Today’s episode of Cycling in Alignment is a conversation with The Low Carb Athlete, Mike McKnight. Mike has won the triple crown of 200 mile runs in 2017, and also raced a 100 mile race with zero calories. Mike and I discuss the spectrum of the high carb athlete vs. the low carb or keto athlete [which are not the same thing], and some of his coaching philosophies and strategies when working with clients to determine their own optimal diet. We also unpack a bit behind the psychology of eating and how athletes climb the ladder of dietary health. Links: https://lowcarb-runner.com https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5407976/ https://blog.supersapiens.com/ronan-mclaughlin-scales-the-everest-of-fueling/
79 Lessons From My Feet
This episode of Cycling in Alignment is a solo discussion of my own lessons in feet. In 35 years of cycling including 15 years as a professional [four as a European Six Day rider], a small pile of National Championships, one Olympic Games, and racing on five continents, I have learned a lot about feet, orthotics, footbeds and cycling shoes. Hopefully some of these lessons will help you in your path as a human, athlete and cyclist [NOTE: they go in this order]. Some resources I will discuss in this show: https://www.helen-hall.co.uk/podcasts/ https://podcasts.apple.com/us/podcast/irene-davis-ph-d-the-evolution-of-the-foot/id1400828889?i=1000491173363 https://www.naboso.com
78 Shara Simmons: What is Your Body Telling you?
This episode of Cycling in Alignment is with Shara Simmons. Shara has spent her entire life working with people to help them be pain free and more functional. She is a Muscle Activation Technique Specialist and a Chek practitioner. She has also studied ELDOA methods. Shara and I discuss the internal knowing and contrast it to the external surrender of power and understanding that is prevalent in western society in the present age. We discuss the technique of becoming the ”hollow bone”, to step out of the way and empty the mind in order to see the client as clearly as possible. Shara talks about Paul Chek’s Six Foundational Principles and how fundamental they are to her coaching process. Additionally, we discuss the I - We - All model and how it influences her practice. Thank you for listening, I am sure you will find Shara’s wisdom, honesty and passion for her practice engaging and powerful. Links: Shara's Website1: https//www.eukinetics.com Shara's Email: shara@eukinetics.com Shara in Instagram: https://www.instagram.com/eukinetics/
77 Mike Salemi: Play in your sport, but don’t live in it
This episode of Cycling in Alignment is a conversation with former WAKSC Long Cycle World Champion, Chek and ELDOA practitioner Mike Salemi. Mike has a very holistic perspective on training and he uses the concepts of the Six Foundational Principles as a key aspect of his teachings. During our discussion we speak about the influence Paul has had on our respective coaching trajectories, how our preparation for teaching has changed as our personal practice has developed, and our mutual quest to escape from the sagittal plane. I am sure you enjoy this insightful dialogue with Mike. Links: Mike's Website: https://mikesalemi.io Mike's Instagram: https://www.instagram.com/mike.salemi/ Mike on YouTube: https://www.youtube.com/c/MikeSalemi
76 Fitting Q’s and A’s
This episode of Cycling in Alignment is a bike fitting Q + A discussion. I received an email from a young man in Adelaide and he asked some great questions about fitting, and I thought it would be helpful for me to answer them on the pod in order to drop knowledge to more people. “Drop knowledge” is a term I use with full awareness that while I have things to say, I don’t know everything. “Strong opinions, loosely held”. There is always more to learn. I humbly offer the best information I have at this moment, in the hopes that some might benefit from my thoughts, and I might learn in the same process. From a slightly different angle: life is a process that is meant to be experienced, not stopped and understood. Show Notes – Here are the links mentioned in the show: https://cyclingtips.com/2017/09/crank-length-forget-leverage-power-fit/ https://www.researchgate.net/publication/11923708_Determinants_of_maximal_cycling_power_Crank_length_pedaling_rate_and_pedal_speed http://bikeblather.blogspot.com/2014/07/crank-length-whateverwithin-reason.html?m=1
75 Spectrum of Sugar: Fueling for Rides and Races
I am returning to the US after our first Team EF Education coaching camp in Beuda, Spain. The weather was not amazing for this camp, we timed it perfectly to coincide with some of the coldest and rainiest days the region had experienced in months. But, we still had a very productive and fun camp with many great moments for learning. I ended up with nearly 23 hours of riding in 5 days on some of the most beautiful roads in the world, so there is nothing to complain about. We worked on many aspects of cycling, but one of the topics most frequently discussed was fueling and hydration for hard training rides. My Team EF Coaching colleague Zack Morris was on a mission to teach our riders how to fuel for this type of riding. Many of you have heard me be harsh about the use of gels and mixes during training on my podcast, and I am not here to reverse my prior statements. However, this camp has helped me reflect on my position and refine my teachings, something I will continue to do until my time on earth comes to pass. In this episode of Cycling in Alignment, I unpack my thoughts on the spectrum of fueling for rides and races. I hope you find this information helpful.
74 Fireside Chat with Travis Brown: How to Skate a 10K
In this episode of Cycling in Alignment I sit down with one of my best friends, Olympian Travis Brown, to discuss the training manifesto written by Nils van der Poel “How to Skate a 10K …and also a half 10k”. For both of us, there are a lot of interesting takeaways from this detailed disclosure of the final 2.5 years of training Nils did before his victories in the 10KM and 5KM Olympic speedskating events in Beijing. There are many crossovers to cycling, including the fact that for months, Nils rode his bike about 7 hours a day, 5 days a week. I hope you enjoy our analysis and Travis’ perspective on this insightful look into one man’s successful quest to win Olympic gold. Links: How to Skate a 10K …and also a half 10k by Nils van der Poel on Velo News Swedish Olympic Star Gives Away Gold Medal to Protest Beijing’s Abuses on The New York Times
73 Ron Kochevar: Follow the Pull - Part 2
PART TWO - This is the second in a two-part podcast. Part One can be found HERE. Greetings Beloved Space Monkeys // Seekers of Knowledge and Understanding This episode of Cycling in Alignment is with Doctor of Physical Therapy, a Board Certified Orthopedic Clinical Specialist, a Yoga Alliance Certified Yoga Instructor, and a Shamanic Energy Practitioner Ron Kochevar. The depth and breadth of his study, as well as his experience in health care and clinical treatment gives him a unique perspective on healing human beings. Today we unpack some of the sports specific compensation patterns that are exhibited in cyclists. Ron has worked with many cyclists over the years and shares some of the more common challenges that cycling brings to the human body over time. Our conversation oscillates between practical application and examples to more philosophical and big picture explorations of why cyclists do what they do. Ron has been on my podcast previously, in episode #24, titled: Rototilling Belief Systems. I find Ron to be an engaging critical thinker and a direct and honest communicator, I hope you enjoy our conversation. Links: Ron's Website: https://www.ronkochevar.com Episode 24 with Ron: https://cyclinglinalignmentwithcolbypearce.podbean.com/e/24-rototilling-belief-systems-with-physical-therapist-ron-kochevar
72 Ron Kochevar: Follow the Pull - Part One
Greetings Beloved Space Monkeys // Seekers of Knowledge and Understanding PART ONE This episode of Cycling in Alignment is with Doctor of Physical Therapy, a Board Certified Orthopedic Clinical Specialist, a Yoga Alliance Certified Yoga Instructor, and a Shamanic Energy Practitioner Ron Kochevar. The depth and breadth of his study, as well as his experience in health care and clinical treatment gives him a unique perspective on healing human beings. Today we unpack some of the sports specific compensation patterns that are exhibited in cyclists. Ron has worked with many cyclists over the years and shares some of the more common challenges that cycling brings to the human body over time. Our conversation oscillates between practical application and examples to more philosophical and big picture explorations of why cyclists do what they do. Ron has been on my podcast previously, in episode #24, titled: Rototilling Belief Systems. I find Ron to be an engaging critical thinker and a direct and honest communicator, I hope you enjoy our conversation. Links: Ron's Website: https://www.ronkochevar.com Episode 24 with Ron: Episode 24 on Podbean
71 Etiology of Understanding: You Are Smarter Than You Think You Are
This episode of Cycling in Alignment is another solo pod. I promise I have many guests coming on the show soon but for now you get me. As always I am grateful for your presence. In this discussion, I outline the idea that many people look for validation outside of themselves, rather than inside. That is; people seek knowledge from experts in various fields and become attached or invested in these expert’s opinions. I argue that when people do this, they place power outside of themselves. Culturally we are looking for exogenous forms of expertise. This can be for two primary reasons: - Overwhelm from sheer volume of information available on the internet - A refusal to or bypass of taking accountability for the decision. When an expert told you to do it, you don’t have to worry about it As humans we have an invaluable source of information and understanding in ourselves. This might be commonly referred to as intuition, a priori knowledge, or a gut feeling. We have to have some basic knowledge of a topic in order to develop understanding, without a doubt. However, the only way to have a full understanding of a topic or field of study with depth is through experience. This is the key. Knowledge + experience = understanding.
70 Cadence: What is it? Why do we care?
Episode 70 of Cycling in Alignment could have been titled “Delayed by Covid” but no one wants to hear about that so we are talking about cadence. When I say we, I mean all the voices in my head … in this discussion I cover the two components of power, namely cadence and torque, and I speak about the relationship between them and why we are served by understanding this relationship. I also give practical examples of how these concepts apply in real world riding. I have also written about this topic on my website, colby pearce dot com. My plan is to release more written content in conjunction with future podcasts, in order to get the information out in different forms. Additionally, written content allows for links to resources and articles, as well as visual aids including photos, graphs, and diagrams. I will also be making some artwork in conjunction with future podcasts and will post this on the gram as well as on my site with the written work. I was quite artistic when I was a young man but this has largely gone unpracticed as my life became consumed with competitive cycling. There is something missing in me when I don’t have an outlet for my creative energy. My vision is to bring this to my teaching in a way that helps me communicate my ideas and also serves my audience.
69 Discussion Expansion: The Simple Truth About Exercise and Hydration with Prof Ross Tucker and Editor Mike Finch
Happy New Year Space Monkeys! The first episode of season 3 of Cycling in Alignment is a new format: I will call it Discussion Expansion. In this episode, I use an existing podcast from another source and add my own thoughts on their material. Hopefully this won’t get me sued or beaten up…The material I am discussing today comes from The Real Science of Sport podcast, a pod that is relatively new to me but I am enjoying thoroughly. When I heard this episode I had several thoughts that I figured would be worth sharing, and thus here we are. I synopsize some of the major points that Ross makes in his podcast, and then expand the discussion with my own thoughts and observations on the topic of hydration in sports. Ross made several very good points and I can’t say I disagree with any of them outright. That said, I did have things to add from my own mind movies. My intent is to offer additional views on the topic with complete and total respect to the original author[s]. Professor Tucker is a far more formally educated person than I am so hopefully I didn’t butcher any science along the way. Ross and Mike do an excellent job of presenting the material and I think this episode is worth listening to. I also did my best to accurately quote or paraphrase the material; if I misquoted or misrepresented the podcast or in any way, it was not intentional. Did you like this episode? Would you like more “Discussion Expansion” format episodes? If so, please let me know, and send me your suggested episodes. I can’t promise I will do an episode for every suggestion I receive but I will consider every suggestion. Or, do you think this is total crap? Honesty is the best policy. Just tell me. Links: Ross' and Mike's Podcast on Apple: Here Ross' and Mike's Podcast on Spotify: Here
68 Tim Cusick: Data Is Not The Answer
Today’s episode of Cycling in Alignment is with coach and data analyst Tim Cusick. Tim is the lead product development at Training Peaks for WKO software. He is also someone who has spent a lot of time educating other coaches, and I have benefitted from many of Tim’s teachings and lessons. Today we unpack our respective coaching methodologies and as usual, I find a way to weave a philosophical point or two into the discussion. Do any Space Monkeys have any questions or comments for us? Hit me in the comments below. Does anyone know the origin of my space monkeys reference? You think you are so smart. Tell me. [You are smart!] Links: Trying Peaks Website: https://trainingpeaks.com Base Camp Website: https://www.joinbasecamp.com WKO Power Group on FaceBook: https://www.facebook.com/groups/WKO4powerusers Tim's Instagram: https://www.instagram.com/tim.cusick_coach/
65 Nate Wilson: A Conversation About Coaching
This episode of Cycling in Alignment is with Team EF Education First / NIPPO Performance Manager Nate Wilson. We discuss his background as an athlete, and journey into coaching, but mostly unpack specifics about coaching riders including some of the valuable lessons Nate has learned working at an elite level for so many seasons. Nate also reveals what he learned from me when I was coaching with him, and I managed to put him on the spot and pry out a shortcoming of my own coaching when we worked together. Sort of. He is really polite. Links: Team EF Coaching: https://www.teamefcoaching.com EF Pro Cycling: https://www.efprocycling.com
66 Errors of Man
This episode is a discussion of some of the errors man and woman kind has made in our accession as apex predators, expansion into the industrial age, and members of the world wide ecosystem. I discuss the context of my perspective and how this relates to cycling. It’s typical of my philosophical diatribes and while I recognize that you probably won’t find much of this in other cycling podcasts, I make an effort to tie my orations to some of the practical elements of cycling in order to give it value to the listener.
65 Toms Skujins
This episode of Cycling in Alignment is an unscripted conversation with Trek Segafredo professional Toms Skujins. We sit down and discuss the 2021 season, touching on the Olympics, Roubaix, and the World Championships. Toms shares some of his experiences from the two Olympic games he has attended [Rio and Tokyo] and I chime in with some parallels from my trip to Athens. We also talk some specifics in training philosophy and Toms shares some detail on his work with Sebastian Weber and his thoughts on polarized training. We also discuss the fact that Latvian is one of the only languages that assigns gender to the surname. I am sure you will find our conversation interesting. Links: Trek-Sagafredo Team: https://racing.trekbikes.com/trek-segafredo INSCYD: https://inscyd.com
64 Bicycle Fitting Roundtable (Part 2)
This is part two of the Fitting Roundtable discussion with Andy Pruitt, Todd Carver and myself. This episode is a “Cross Pod” with Fast Talk Labs. We recorded in the FTL studio in Boulder, with Chris and Trevor there to moderate. This episode expands our discussion and we get into the technology we use in our fits, as well as a discussion about normative or orthodox data. Thank you @fasttalklabs for allowing me to publish this on my channel too. I am sure my audience will find it a worthwhile discussion on the topic of fitting. LINKS: Fasttalk Labs' Instagram: https://www.instagram.com/fasttalklabs/ Fasttalk Labs on the Web: https://www.fasttalklabs.com
63 Bicycle Fitting Roundtable (Part 1)
Do you want to hear me discuss bike fitting philosophy with Andy Pruitt and Todd Carver? You have found the right place. This is exactly what happens on this episode of Cycling in Alignment. Buckle your BOA’s down for an engaging discussion from multiple angles on the subject of bike fitting. This episode is a “Cross Pod” with Fast Talk Labs. We recorded in the FTL studio in Boulder, with Chris and Trevor there to moderate. Trevor was mostly trying to keep us on track but we wandered into some interesting weeds and told some obtuse stories. Thank you Fasttalk Labs for allowing me to publish this on my channel too. I am sure my audience will find it a worthwhile discussion on the topic of fitting. --------------------------------- Fast Talk Labs' Instagram: https://www.instagram.com/fasttalklabs/ Fast Talk Labs on the Web: https://www.fasttalklabs.com
62 Five Minute Intervals and DTP
This episode of Cycling in Alignment with Colby Pearce is a discussion about five minute intervals; how do do them, the relationship of power, HR and RPE, and why we care. When I say “discussion” I mean a conversation between the 2 Geminii living in my mind space… I also introduce the concept of Dynamic Threshold Power, a concept created by my Team EF Coaching colleague, Peter Schep. Don’t worry, this episode is not all technical bicycle dork stuff, I also manage to fit a bit of philosophy in there. Team EF Coaching on the Web: http://www.TeamEFCoaching.com
61 Matt Wallden: Attractor States
Today’s podcast is with Chek Institute faculty member and osteopath Matt Wallden. Matt was my instructor for the most recent course in the curriculum of the Chek Academy: Integrated Movement Specialist level 3 [IMS3]. In our discussion we cover a broad range of topics including attractor states, Panjabi’s model, and the benefits of barefoot / minimal shoe movement and exercise. Matt worked as the UK distributor for Vibram for about a decade and has a lot of experience in working with athletes in minimal footwear; he is also very well educated on the science of how footwear choices impact athletic performance. We discuss how the human foot negotiates the rigid structure of a cycling shoe, and Matt also educates me on how to pronounce Vibram [hint: Americans say it incorrectly]. We also discuss the forward flexed position of cyclists and the ramifications of this posture. As always, please leave comments or questions on this episode below, and thank you for listening. ------------------------- Show Notes: Matt Wallden's Instagram: https://www.instagram.com/matthewwallden/ Check Institute's Instagram: https://www.instagram.com/chekinstitute/ Matt on the Web: http://www.mattwallden.com
60 Phil Cavell: The Midlife Cyclist
This episode of Cycling in Alignment is with author and bike fitter Phil Cavell. I found his book The Midlife Cyclist: The Road Map for the +40 Rider Who Wants to Train Hard, Ride Fast and Stay Healthy to be an excellent read that is loaded with insightful explorations and nuggets of wisdom. Phil notes that it has only been for the last few hundred years that humans started living past their forties in significant numbers, and only in the last few decades have those people started riding and racing what he terms “A Victorian contraption” [bicycles]. Now, there are masters athletes exercising at a high level into their 60’s and 70’s. This opens a discussion about the positives and negatives of high load athletic lifestyle choices on an aging body. Phil consults a number of experts for his book, including four cardiologists, and the results are fascinating. As always, thank you for listening to Cycling in Alignment with Colby Pearce. I appreciate your comments and feedback on this episode in the comments below. REFERENCES: https://twitter.com/PhilCavell https://www.cyclefit.co.uk
59 The Significance of Core in the Biomechanical Model
This solo episode breaks down the muscles of the Inner Core. What is the difference between an efficient rider who effortlessly pedals with a supple, smooth muscle, versus a clunky cyclist who seems to wrestle the bike with every pedal stroke? One athlete is using the tonic fibres of the muscles, saving the phasic fibres for when it counts. The second type of rider breaks out the phasic muscle fibers at all intensities, and exhausts their energy before they can see the finish line or complete an effort. In this wandering examination of anatomy, I talk about the muscles of the Inner Core, why we need it, what muscles are in it, and common exercises we might use to train these muscles. Screen shots courtesy of Visible Body app. RESOURCES: Chek Institute Four Point Tummy Vacuum: https://chekinstitute.com/freegifts847386/TheInnerUnit.pdf
58 Only Cycling…
Today’s podcast is basically a solo rant on how cycling is a unique sport. Not because of the drama, not because it is beautiful temple of suffering. Not because it is a blend of art and effort. We know all that stuff. If you want to read about the majesty of cycling, see 999 other posts made today, tomorrow, and the next day. Only Cycling is about how cycling completely ignores fundamental rules of basic movement dynamics, human physiology, and biomechanics, and why it is the only sport to really do this. There are a few other examples of this in other sports, but cycling is #1 at ignoring the basics of what is universally understood in the study of movement as ideal posture, otherwise know as the Instantaneous Axis of Rotation. As always, thanks for listening and please leave any comments here or on Instagram (https://www.instagram.com/cyclinginalignment/). I am grateful for your time, energy, and input.
57 Alex Howes: From “Uncoachable” to US Pro Champion
For this episode of Cycling in Alignment I speak with US racing legend Alex Howes. Alex is a former US Professional Road Champion, recent winner of Ned Gravel, winner of the Steamboat Gravel race [the big one without the vowels in the name; see below...], Tour de France veteran, husband, and father. I have had the honor of coaching Alex for a good part of his cycling adventure…”uncoachable” is his own description, but I found him to be intuitive [instead of data focused], practically minded, solution oriented, loyal to the core, and to have an authentic, deep passion for the sport. We unpack all kinds of thoughts on eating during races, training load, and coaching methods. Comments? Suggestions? Please hit me here on the IG feed. Thanks for listening. Alex Howes’ Instagram: https://www.instagram.com/Alex_Howes Alex on the Web: http://www.TeamEFCoaching.com Steamboat Gravel Race on Instagram: https://www.instagram.com/sbtgrvl/
56 Travis McCabe
This week’s guest on Cycling in Alignment is Team EF Coaching colleague Travis McCabe. Travis is an experienced racer who has won at the national and international level, including the stages at the Herald Sun Tour [Australia] and the Tour of Langkawi [Malaysia]. He is also a former US Professional Criterium Champion. In our discussion, Travis outlines why he has begun his journey into coaching after a long and successful racing career, and he discusses some of the coaching and mentor influences he has had in his athletic journey. We also unpack some of his methods in coaching and understanding the context of total life load in working with athletes. Do you have feedback on this episode? Questions for Travis? Reach out on the comments below and let us know, we will get back to you. Find Jesse at the following places: WEB: https://www.teamefcoaching.com/coaches/travis-mccabe/ INSTAGRAM: @travis_mccabe OTHER RESOURCES: Marcel Kittel Tour de France intensity breakdown: https://www.outsideonline.com/health/training-performance/tour-de-france-physiology-research/
55 99 Myths About bike Fitting That Need to Be Assassinated
This episode is about old school bike fitting beliefs that need to be assassinated. Bike fitting is filled with a lot of ancient “wisdom” that has lingered and lurked in the shadows of our collective cycling consciousness for a long time, misdirecting athletes in ways that have long lasting ramifications on their fiction and longevity in the sport. Occasionally, we find a few of these ideas to have a good “rule of thumb” foundation but most of them are garbage. I unpack a few of the most common misunderstandings about bike fitting and explain why they need to die. Elevate your understanding of the topic by listening to my words. Did you learn something? Let me know. Do you disagree? Enlighten me on your perspective, we can have a discourse. I invite open, honest discussion.
54 Jesse Moore: The Data Guided Coach
This episode is with cycling and multisport coach Jesse Moore, who has worked with former Garmin-Sharp and Dauphine winner Andrew Talansky, among other high level athletes. Jesse has time in the trenches as a former professional triathlete, and time in the school room as a graduate of UC Davis with a degree in ex-phys. We speak about the different paths coaches can take to achieve a high level of understanding about their sport, some of our favorite podcasts, and the relationship data plays in coaching our athletes. We found a lot of common ground in our discussion, and Jesse had some very insightful perspectives to share on his coaching methodology and techniques. Find Jesse at the following places: WEB: https://www.mooreperformancecoaching.com TWITTER: https://twitter.com/theJesseMoore FACEBOOK: https://www.facebook.com/jesse.moore.52459 INSTAGRAM: https://www.instagram.com/thejessemoore/
53 Lore Shoes
This episode of Cycling in Alignment is a discussion with Stephan Drake and Rob Horacek of Lore, creator and lead engineer of the Lore One, the world’s first 3D printed custom carbon cycling shoe. I am quite excited to share this conversation with my listeners, as I think this shoe will be nothing short of completely revolutionary in the world of cycling. Everything about it from the design concept, execution, method of interaction with the athlete and manufacturing are completely unique and ground breaking. It is quite literally the solution I have been hoping for my entire career. If you are an athlete who has never found a shoe that works, settled for a stock shoe, are on the verge of quitting the sport because of chronic foot problems, found unsatisfactory results from a custom shoe, or a rider who simply wants to maximize performance, this product will be a complete solution. Listen to the podcast and check the show notes for an exclusive discount code and details on how to get on the list for the first limited production run. Helpful Links: Lore Shoes Lore.cc – Exclusive Discount Code: Colby07 Podcast on evolution of footwear: Peterattiamd.com/irenedavis/
52 Nathan Hass
Episode 52 is a cross-pod with Nathan Hass who has just started his new channel The Gravelog. We speak about all things gravel including training for gravel events, and how I approach fitting a gravel bike. Nathan shares many nuggets on his own experience and passion for this developing aspect of cycling. As a World Tour racer who got his start in mountain biking, Nathan knows a thing or two about driving a bike down a dirt road, so expect some of his knowledge to come out in the conversation. It was a real honor to speak with him as a guest on his show, I hope you enjoy our discussion. Thanks for listening.
51 Fit Matters with Greg Choat
Cycling in Alignment Episode 51 is a rebroadcast of an episode of Fit Matters with Greg Choat, on which Colby was a guest recently. They had a very interesting conversation and Greg agreed to share the audio. Their conversation includes topics such as the nuance of bike fitting, the differences between fitting for pure cyclists and triathletes, and how style affects fitting. Greg Choat is a native of New Zealand. He is certified as a Level II Functional Movement Specialist and his focus is identifying movement disfunction and applying corrective exercise to help clients achieve their full athletic potential. Additionally, he is a USA Cycling certified Level 1 Coach and Skills instructor in Nevada, he is also a sought after bike fit practitioner having worked with professional level athletes through to first time riders. Fit Matters with Greg Choat on YouTube: https://www.youtube.com/channel/UCNxd6Y7XbdwgolxNFbJrd7Q Greg's website: https://www.clinicalbikefit.com/greg-choat/
50 Chris Balser: Technology in Bike Fit
Cycling in Alignment Episode 50 is with Bike Fitter Chris Balser. Chris is known as the Bicycle Fit Guru, and he has earned this title over a long period of overturning all the stones in bike fitting technology. Chris has worked with Retul, saddle pressure mapping, and done extensive work with EMG in the context of bike fitting. We discuss the lessons he has learned and his current philosophies in how he approaches an athlete for the best outcome. He brings a lot of experience and understanding to this complex topic. Chris Balser's Webesite: https://www.bicyclefitguru.com
49 Cycling in Alignment is Moving!
Hello, space-monkeys! This is a PSA! Going forward you will now be able to find new episodes of Cycling in Alignment with me and all of my illustrious guests on a new channel. I would be eternally grateful for you to take an extra moment in your day to re-subscribe to the new Cycling in Alignment RSS feed by clicking on one of the links below or searching "Cycling in Alignment with Colby Pearce" on your podcast app of choice. Thank you! Spotifyhttps://open.spotify.com/show/3AYL8IuWfnLCVrtoGJU9I7 iHeartRadiohttps://www.iheart.com/podcast/269-cycling-in-alignment-with-81951689/
48 The Most Effective Recovery Strategies
We are framing the discussion on endurance training recovery around Paul Chek’s, Six Foundational principles: sleeping, breathing, eating, thinking, drinking, and moving. There are many things we can do to facilitate the recovery of our muscles. Some popular techniques include massage. cryotube therapy, Norma Tech compression, ice baths, inversion table hanging, electromagnetic pulses, etc., but none are more effective than the basics. Matt Maruka and the Light Diet: https://chekinstitute.com/podcast-episode-notes/ep-99-matt-maruca/ Soma breath: https://home.somabreath.com/lessons/day-1-correct-your-breathing/ NOTE: Follow with each subsequent day [7 days total.] To find the link for the subsequent day, you must page all the way down to the bottom [past the comments] and you will see days 2-7. Paleo Diet for Athletes: https://thepaleodiet.com/lifestyle/for-athletes Belissa Vranich: https://www.thebreathingclass.com/breathe-usa Metabolic Typing Diet: http://www.metabolictyping.com
47 Failures in Cycling
Failure is uncomfortable and unwanted but it comes across our lives in often unexpected ways. Learning how to deal with it and, most importantly, learn from it, is an invaluable ability. Colby tells the stories of a few of his biggest failures and the lessons he learned from each.
46 False Beliefs about Cycling
Back for a solo episode to demystify some common false beliefs about cycling. I will clarify some falsehoods related to cadence and some common misconceptions about suffering in the saddle. I expand on the idea that poor breathing is a systemic problem in our culture and outline the correct technique. Finally, I’ll share some ideas around expanding your movement practice to other activities or functions outside of riding. More time in the saddle doesn’t always lead to growing as a cyclist. Ride in flow. Paul Chek on breathing https://www.youtube.com/watch?v=6KZlCI2QmWE&t=2s Ed Harrold – https://www.edharrold.com/breathwork-wellness-retreats Soma Breath – https://www.somabreath.com
45 Jason Williams on Retül and Bike Fitting Philosophies
Jason Williams, Retül fitter at the Specialized Experience Center in Boulder, is here to discuss the methodology of Retül fitting and how the technology is used to help fitters make decisions during their fit process. We delve into the strengths and potential pitfalls of using comparative data. We also discuss the current trend of road riders slamming the saddle forward. If you have comments or questions about this episode, please post them on the Fast Talk Labs forum, there is a page for this episode. Make sure to @colby so I get the post. Thanks to Jason for making time to talk shop with me. Specialized Experience: https://specializedboulder.com Keith Bontrager K.O.P.S. https://sheldonbrown.com/kops.html
44 The Godfather of Bike Fitting, Happy Freedman
Happy Freedman is a 40-year bike fitting veteran and expert. Prepare yourselves for another round of bike-fitting nerd-dom. Happy and I don’t agree on every aspect of bike fitting, so I hope you find the explanations of our respective thought processes helpful. We share our separate opinions on the merits and pitfalls of selling bike saddles, seat-posts, cleats, etc. as a bike fitter. Happy’s Site: HappyFreedman.com Medicine of Cycling Conference – https://www.medicineofcycling.com Science in Cycling – https://science-cycling.org/conference/ Podcast: What is Bike Fitting? Live from the Philly Bike Expo https://podcasts.apple.com/us/podcast/ep-6-what-is-bike-fitting-live-from-philly-bike-expo/id1477543731?i=1000456088411
43 The Beat of the Bike Fitter, Jerry Gerlich
Jerry Gerlich, a Steve Hogg Certified bike fitter based in Austin, Texas and I go way back and share a lot of common knowledge about bike fitting due to our mutual teacher and mentor, Steve Hogg. We dork out big time and get honest about fitting mistakes and learning how to reframe those experiences as learning tools. We relate Jerry’s musical talents as a drummer to some of the same rhythms and attention skills that bike fitting requires. RESOURCES: https://podcasts.apple.com/us/podcast/ep-4-watch-listen-tools-bike-fitting-jerry-gerlich/id1477543731?i=1000452902450
42 Supplement Responsibly
After starting with a disclaimer, that he is not a doctor, Colby outlines a few guidelines for supplements. First, understand the concept of bio-individuality. Next, know that eating good, healthy food should always the first choice when you want to increase your body’s performance. Absolutely use discernment when reading labels and marketing materials related to supplements. Answer a few questions about why you’re taking supplements in the first place. Is it to optimize health? Or is it to take a shortcut? Maybe to bio-hack? Maybe to optimize performance? There are many variables that affect studies about supplements that can affect their findings. Colby’s note to coaches: you can make recommendations or suggestions, but the athlete is making the choice and takes responsibility for any supplements they choose to take. https://heartandsoil.co/ https://www.globaldro.com/Home https://www.usada.org/wp-content/uploads/supplement-guide.pdf https://articles.mercola.com/sites/articles/archive/2020/08/01/benefits-of-good-iron-levels.aspx https://www.usada.org/wp-content/uploads/supplement-guide.pdf ✎ EditS
41 Gluten and Its Effects on Longevity, Heart Disease, and Immune Function, with Trevor Connor
Gluten is bad news for your body and today we’ve got an expert in the subject who will explain exactly what the long-term effects of consuming gluten are. Trevor Connor, who you know as the host of Fast Talk, is also the CEO of The Paleo Diet. We talk about keto and carnivore and veganism; we talk a lot about gluten and specifically the challenges that it brings. We get geeky and scientific in this episode but don’t worry, if you’re not a science person, you’re not going to get lost. Trevor does a great job of bringing it back to some relatable and understandable context. RESOURCES: Anit-Factory Farm Shopping Guide: http://www.trufkinathletics.com/books.html Trevor’s series on wheat: https://thepaleodiet.com/the-wheat-series-part-1-wheat-and-the-immune-system Paleo Diet page on nutrient density: https://thepaleodiet.com/eliminating-non-paleo-foods-improves-nutrient-density Metabolic Typing Diet: https://uprightmovement.com/wp-content/uploads/2014/06/The_Metabolic_Type_Self_Test.pdf https://thepaleodiet.com/product/the-paleo-diet-for-athletes
40 Climbing Mountains and Orbiting Planets: Reframing Your Mentality around Season Planning
The paradigm of climbing an endless mountain paints the picture of an athletic journey that at points will be fraught with endless comparisons to other athletes, and devastating setbacks with illness or injury. What if training and racing is more of an orbital journey? Your goal is one point of the orbit. At halfway, you can see your goal on the horizon.
39 Bike Fitter Greg Choat: Man is to Bicycle as Fish is to Elephant
Greg Choat is a cycling coach and bike fitter with decades of experience, whose bike fitting knowledge traces back to the expertise of Steve Hogg. Understanding the quintessential difficulty of a bike fitter’s challenge is most aptly painted in this proverb quoted by Greg in the show: “Man is to bicycle as fish is to elephant.” Helping a human body fit seamlessly onto a carbon or metal frame requires mechanical knowledge of the bike as well as biomechanical and physiological knowledge of the human body. Preventing and dealing with injury caused by either poor form or poor bike fit is one of the primary challenges that Greg and Colby face in their work— and which they unpack in this episode. Website: www.sanussports.com Instagram: @sanussportsusa
38 Jessi Stensland: “Kinterractive” Evolution of the Athlete
Former guest on the podcast, triathlete and Feet Freex shoe creator, Jessi Stensland is here to unpack more of her evolution as an athlete. Starting as a D1 swimmer, making the Olympic trials, transitioning to triathlon, and finally competing in ultra Mountain Bike races are all a part Jessi’s athletic journey. Her continued athletic evolution has a different focus than simply “winning” a race. Creating a long-term health and high-performance lifestyle is now the primary focus for Jessi. The idea of being “kinterractive” as Jessi defines in this podcast, is one of nature, activity, love, and connection.
37 Training in Alignment
The essence of what training in alignment looks like began to crystallize in Colby Pearce’s mind after an email exchange with a listener of the podcast. “As you’ve identified in your show, amateurs look at pros for things like training, not realizing that all pros do is ride, sleep, and eat. For those of us who race, how much training is too much? Where is the drop off in terms of results? Personally, I’m not willing to train 20 hours a week even if I had the time. Anyway, I’d be curious to know where the curve starts to drop in terms of fitness and health. When does it move?” This episode is Colby’s musings on the matter, which he hopes will prove useful as you determine your own sport-life balance.
36 Understanding the Functional Challenges of the Time Trial Position
To perfect the time trial position for your given anatomy and physiology, it can take years of trial and error. Sometimes, becoming a contortionist is the most appropriate way to describe the skill you must master to find the fastest, most aero position. That raises issues: Riding in such a time trial position increases the functional load when compared to road riding. For instance, the wider the handlebars, the wider the base of support, and, conversely, the narrower the bars, the narrower the base of support. These different approaches yield different aerodynamics, but simultaneously address some of the load characteristic of such a contorted position. In this episode, Colby discusses the key components to creating an effective time trial position based on his decades of experience, tinkering, and experimentation. Resources Superficial Back Line Crank Length Crank Length Tony Martin sand paper story Rohan Dennis http://www.contortionhomepage.com/photolib.html Paul Chek 90/90
35 Mountain Bike Fit, Pedal, and Strength with James Wilson
James Wilson is the owner and founder of MTB Strength Systems. He is a mountain bike, strength, and Jujitsu coach based in Grand Junction, CO. He is also the inventor of the Catalyst Pedal. He has pioneered many advanced perspectives on strength training for cyclists, producing content on this topic starting in 2005. Our conversation includes James’ thoughts on how power is most effectively made on the bike, how riders should stand more during training, and a model of tension during riding that is broken into four quadrants. Enjoy this discussion which is not only focused on mountain bikes; the concepts discussed apply to all aspects and disciplines of cycling. www.bikejames.com www.pedalinginnovations.com www.bikejames.com/strength/3-bjj-c…your-mtb-riding/ www.bikejames.com/strength/winning…-bjj-tournament/ The shoes James uses: www.somfootwear.com
34 The Iceman Scott Moninger: Hierarchy of the Peloton
Some say Scott Moninger is the greatest American cyclist to have never ridden the Tour de France. Moninger is a crafty all-arounder who has victories in road races, criteriums, time trials, and state races. He’s a versatile rider and a passionate athlete with a deep love for the sport. His characteristically stoic expression on the bike and ruthless competitive nature have earned him the nickname of The Iceman. Hope you enjoy our regaling of old racing stories and that you find our conversation about coaching and training to be useful. Velocious coaching site: https://www.velociouscyclingadventures.com IG @moningerscott
33 Battling Saddle Sores with Don Powell
So many of my clients have questions and run into issues related to saddle sores, and man, when you get a bad one, it can be really bad. I have actually had a couple clients that suffered so severely, they had to have surgery. When you sit on a saddle, that’s a lot of weight on a very small surface area. There’s the weight of the torso, the weight of the helmet, the weight of the upper body, the arms — it’s all focused into this relatively small point. Then we add friction generated by the movement of the legs. With so many moving parts there is so much that can go wrong which can lead to undercarriage issues for the rider. Today, I’ve also got a special guest that we’ll get to in the second part of the podcast. Don Powell is the creator and owner of Panache Cyclewear. He’s been designing and creating his own cycling gear there for 12 years. We’ll hear a bit from Don about the construction of chamois and fabrics and technical details in the second part. RESOURCES: Panache Cyclewear: 20% discount code: Alignment Kaerwell store for Liposomal Glutathione: 10% discount code: Pearce10 Detox Pathways blog post Chamois cream Dr. Bronner’s soap Weleda soap Trainer platform Inside Ride Trainer platform for KICKR
32 Unpopular Opinions on Group Rides, Riding Inside, and Hydration
Group rides are dead. Unpopular opinion number one. Even in ostensibly safe scenarios, group rides are dangerous. Rides are too big; riders are too brash; vehicles are too numerous, and drivers are too distracted. Other potentially unpopular opinions of Colby’s are related to indoor riding. He outlines some of the pros and cons of Zwifting, including the benefits of riding with extremely controlled and focused training, as well as increased blood volume versus the compounding effects of poor posture that the monotony of riding inside can foster.
31 Mountain Bike Fit with Julie Young and Travis Brown
My friend and colleague, Julie Young, sent me an email asking some deep, thoughtful questions about fitting riders properly on their mountain bikes. The central theme was around steeper seat tube angles on many modern mountain bikes and how that it is challenging and sometimes impossible to get a rider’s saddle offset far enough back behind the bottom bracket on a mountain bike to match their road position. This question has a lot of nuance and detail. I asked Julie if she would come back onto the pod to do a sort of Q&A style episode, inspired by her thoughtful question. Then, after laboring over these questions even further, I realized that I needed to bring in mountain bike geek-extraordinaire, Travis Brown, also a previous podcast guest (Travis Brown: Mountain Biking Olympian and Hall of Famer.) It is time to unpack bike geometry and rider weight distribution in great detail.
30 How to Pedal a Bike: Part Two
In the first installment of this two-part series on How to Pedal a Bike, you learned the basics of my philosophy of how to pedal a bike. Humans are meant to push down so we need to understand how to optimize that motion for cycling. We’re going to break down how to pedal in different conditions: We will look at the demands of the event that will help us decipher what disciplines have what requirements for the type of pedaling you must do. Then, I will break cyclists down into pedaling phenotypes. When we talk about cycling phenotypes (sprinter, time trialist, etc.) in terms of pedaling, understand that it is a spectrum. I hope these thoughts lead to insight in your own training and spur you to think more critically about how you ride. Bradley Wiggins hour record Vittoria Bussi: https://www.youtube.com/watch?v=pHNctC8NnCI&t=50s Alex Dowsett: https://www.youtube.com/watch?v=WkfkMTEqQak
29 Daniel Holloway: Surviving the Six Days of European Track Cycling
Daniel Holloway is a professional cyclist who races for Texas Roadhouse and is a 20-time U.S. National Champion, a Pan Am Games gold medalist, and a member of the U.S. National long team for the 2021 Olympics in Tokyo. I met Daniel when he was a junior racing on the track, sometime around 2004. Years later, when I had the opportunity to race some of the European six days, I needed a partner, and Daniel ended up being the man for the job. He was one of the youngest riders in the field at our first Six Day in Dortmund, and I was one of the older riders in the peloton. I think it is quite accurate to say we really had no idea what the hell we were doing. Together, we stumbled our way through four seasons of racing Sixes, World Cups, and World Championships together. We had wins, crashes, DNFs, lots of laughs, and one moment that was pretty close to a fistfight. I thought having Daniel on the show would be the perfect excuse to tell some entertaining stories, and also to help my audience understand the archaic and iconic world of European Six Day racing.
28 Thoughts on Bicycle Saddles
Many riders come into the fit studio struggling with their bicycle saddles. In this aspect of bike fitting, the end goal is to have a saddle disappear, where you don’t think about it for one hour, you don’t think about it for three hours, you don’t think about it for five hours, you don’t even think about it when you get home. There’s no chafing, there’s no scarring, there are no saddle sores, there are no little pebble-sized cysts growing in your nether regions, which is unfortunately quite common. We’re going to talk about the anatomy of the human undercarriage, and then we’re going to talk about the shapes of saddles and how those two things go together. How do they fit together? What are the design concepts of different types of saddles? How do they support the weight of the torso? All this and much more this week on Cycling in Alignment.
27 Dr. Scott’s Storrie of Health and Natural Wellness: Part 2
In a continuation in our two-part series about wellness, Dr. Scott Storrie continues to dissect a myriad of elements that go into making a well-rounded athlete. Scott is a medical practitioner with over three decades of experience specializing in naturopathic endocrinology, utilizing diet, supplementation, balancing neurotransmitters, with the synergism of manual medicines, energetic & emotional healing arts. Knudson Recharge fruit juice sports drink: https://www.rwknudsenfamily.com/products/recharge Dental Herb Company mouth wash: https://www.dentalherb.com/ Skratch Labs Cook Book: https://www.skratchlabs.com/pages/cookbooks EMF Harmony EMF reduction devices: https://www.emf-harmony.com/collections/emf-harmony Rogue Fitness Supernova for pelvic floor work: https://www.roguefitness.com/mobilitywod-super-nova-2-0
26 Off the Cliff of Overtraining with Trevor Connor and Rocco Orlando
Trevor Connor, Host of Fast Talk, and Rocco Orlando, U.S. Army veteran and athlete, are here to discuss their respective journeys into the dark world of overtraining. Each of these men has a poignant story to tell. The idea behind sharing these stories is that you, the listener, will get a feel for what happens if you decide to overtrain your body. As you’ll discover there are extraneous factors that play into each of these athlete’s downward spirals. There are powerful insights here into what makes the mind of the athlete tick. This is a clear demonstration of what happens if you do decide to ‘just keep training.’ If you adopt the ‘more is always better’ mindset and ignore the signals of the body this is what can happen. Sticking to the training plan relentlessly or over-doing miles, intensity, and general time on the bike. This will eventually lead to some dark outcomes. Both of these guys have taken that downward spiral to the extreme. It’s very useful for us to hear their stories. Understand the elements that were at play for them to adopt this mindset and to keep going in spite of the warning signals from their bodies. This is where the power in the lesson lies. Rocco’s Story: https://cyclingtips.com/2020/08/bikes-of-the-bunch-saved-by-the-bike-a-former-soldiers-custom-venge/ Where we first heard Trevor’s story: https://www.fasttalklabs.com/fasttalk127/
25 Steve Hogg, Master Bike Fitter
Steve Hogg is a veteran bike fitter known for his expertise and attention to detail throughout the cycling world. Steve stopped counting bike fit customers after he reached 10,000 over a decade ago but is always fine-tuning and improving his methods for helping riders have the healthiest physiological relationship with their bikes to reduce injury and increase performance. This holistic approach and attention to detail has informed Steve’s evolution and helped him tackle some of the most intimidating and difficult bike fits imaginable, some of which you’ll hear about in this episode. Colby’s own fit technique and approach stem from his study under Steve in Australia. Please check out the IBFI website link in the resources to find a quality bike fitter near you. Steve’s website: https://www.stevehoggbikefitting.com Spinacci Bars: https://www.ebay.com/itm/324057816576 Bike Fit Resource: https://ibfi-certification.com/
24 Rototilling Belief Systems with Physical Therapist Ron Kochevar
Physical therapist, Ron Kochevar, joins Colby to deconstruct belief systems around your individual capabilities. This relates to pain and being able to bring yourself into the right mental space to help your body with the healing process. Ron emphasizes the importance of stopping in the moment in order to work on retraining your brain to have a new or different response to certain stimuli, like pain. Ron delves into some of the most common asymmetries and challenges he sees in the athletes he works with and addresses some of the contributors to these common maladies. https://www.ronkochevar.com/ https://www.instagram.com/ronkochevar/
23 Dr. Scott’s Storrie of Health and Natural Wellness Part 1 of 2
Dr. Scott Storrie is a wellness practitioner who is a Board Certified Naturopathic Endocrinologist, a licensed Acupuncturist, and a licensed Chiropractor. Some of the therapies that he and Colby review in this podcast include Lymph Drainage Therapy, Japanese Acupuncture, Visceral Manipulation, Laserology, They review the spectrum of a well-balanced, healthy diet, and why certain foods should only be eaten at certain times of year.
22 Integral Dietary Wisdom with Lentine Alexis
Lentine Alexis is a former pro triathlete and a classically trained Chef who has made quality food and well-being the focus of her life and work. In this episode, she and Colby trace her journey back to the beginning of her athletic career in high school and her almost simultaneous intrigue into the world of quality food ingredients, paired with the understanding of her body’s relationship to them. REFERENCES Lentine’s Website: https://lentinealexis.com/about/ Providence: https://providencela.com Skratch Labs: https://www.skratchlabs.com Colby’s Site: http://www.colbypearce.com/ Email: cyclinginalignment@www.fasttalklabs.com Instagram: https://www.instagram.com/cyclinginalignment/ Twitter: https://twitter.com/CyclinginAlign_ Facebook: https://www.facebook.com/cyclinginalignment-110271017351743
21 Meditation on the Bike
“I think that it can be useful for us to think about moving meditation like a gateway drug, a way to step into a meditative practice. Maybe it will grow and develop into different ways. If you do it for a while, then you might be inspired to explore other paths of meditation. In my experience, working with different clients and different personality types, some athletes will start meditation and immediately dive very deeply into it; they just embrace it. It’s something their soul has been craving or hungers for. #1) First of all, we’d prefer ideally free to pick flat or mostly flat terrain, terrain that is not obfuscated with a lot of things like stoplights and potholes and people, not a busy bike path. Not a lot of turns, not a lot of rolling hills. #2.) And the second point that directly stems from that is, no matter where you are in this meditative process, you need to understand that you are responsible for and obligated to always keep a direct awareness of your environment. Just because you’re zoned out and thinking about your pedal stroke doesn’t give you license to ignore cars that turn in front of you, dogs, cats, ice, sand, potholes, small children, flying objects, whatever else you might encounter on the bike. So we’re here to be aware, you’ve got to accept the fact that during cycling, we need to have our reticular activating system on which is a low-level alert for threat.” – Colby Pearce This is the Meditation portion of Podcast Episode 21: Meditation on the Bike; uploaded here separately from the full episode for you to utilize with more ease.
20 Coaching with Balance: The Duality of Data and Intuition with Coach Julie Young
Here to unpack the duality of data and intuition in endurance athletics is cycling coach and former pro cyclist, Julie Young. She and Colby unpack some of the struggles they each faced in their earlier racing careers around doping in the sport. The main focus of this conversation is to understand the helpful and healthy place for data and analysis in your training. Learning to craft your own intuition is something that, when paired with the right amount of data, can lead you to becoming your best athletic self. REFERENCES Julie Young: https://julieyoungtraining.com/meet-julie/ The Rider: https://www.amazon.com/Rider-Tim-Krabbé/dp/1582342903
19 How to Pedal a Bike, with Chris Case
Learn the fundamentals of correct pedaling technique with Fast Talk Laboratories co-founder and Fast Talk podcast host, Chris Case
18 Paul Chek, The Evolution of the Athlete
Greetings and salutations, listeners. I am so excited for today’s show, the guest is none other than Paul Chek. I have been a student of Paul’s for a few years now, and I am so grateful and honored he has taken time to speak to my audience. Paul Chek has been an exercise coach for over three and a half decades, but he is much more than someone who can tell you how to do a Swiss Ball crunch. Paul has hundreds of hours of YouTube videos that detail everything from proper relationship to coffee, to numerous strength exercises, to thoughts on mediation and stone stacking, to the history of pornography, and many other topics. Paul is the founder of the Chek Institute in Encinitas, California where he and his instructors teach classes on Holistic Lifestyle Coaching, Four Quadrant Coaching Mastery, Integrated Movement Science, in addition to numerous other programs. I am currently studying in Paul’s Academy which is a multi-year program that takes the student through every class he teaches and I have found it to add to, expand and challenge my own coaching programs in numerous ways. Paul’s programs are about far more than teaching an athlete to move well; through years of therapy Paul has learned to apply a psycho-spiritual model to coaching in order to more completely serve and heal the client. Paul has had experience as a member of the US Army boxing team, as a massage therapist, he has repaired weapons systems on Cobra helicopters, introduced the Swiss Ball into the gym, is a former professional triathlete, is a licensed Native American Medicine Practitioner who has led over four hundred shamanic journeys. References Paul Chek & The Chek Institute: https://chekinstitute.com/ Paul Chek Four Quadrant Coaching:
17 Six Foundational Principles
As a proponent of Chek’s methods and philosophy, Colby will walk through the practical applications of each of these for cyclists. The six principles are: Eating Drinking Sleeping Movement Breathing Thinking References Water Calculator: https://www.thecalculator.co/health/Water-Calculator-56.html Breathing: https://www.thebreathingclass.com/about-dr-belisa/ https://oxygenadvantage.com
16 Strength and Conditioning, with Jess Elliott of TAG Performance
Jess Elliott is an experienced strength and conditioning coach working at EXOS, and as an affiliate faculty member at Metropolitan State University of Denver. Jess is here to help you understand why it is so important to make time for off-the-bike strength and conditioning work. The low-impact aspect of cycling is advantageous to your body in many ways, but it does have some downsides as well. Ensuring that your body can move in a multi-planar fashion with ease and strength can prevent you from getting injured and will lead you towards being a more well-balanced individual suited for an active lifestyle. REFERENCES TAG -https://www.tagperformanceco.com/our-leader DARI – https://www.darimotion.com/about-us Colby’s DARI Test – https://www.velonews.com/training/training-center-motion-capture-technology-helps-fix-imbalances/ FMS Gray Cook: http://graycook.com/?page_id=150 SFMA: https://www.physio-pedia.com/Selective_Functional_Movement_Assessment_(SFMA)
15 Fundamentals of Cycling
The fundamentals of cycling are simple; even small children do it. Yet it’s vital that we occasionally revisit the core principles of our favorite sport. In this episode of Cycling in Alignment, Colby outlines many of the key components of cycling, including the physical characteristics that make for great cyclists. He also ponders the question: if your body doesn’t match with this description, can you still be a great rider? Colby also touches upon torque, the pedal stroke, fascial system, physiological testing, FTP, bike fit, and the symmetry of cycling in this broad overview of the sport of cycling.
14 Travis Brown: Mountain Biking Olympian and Hall of Famer
Travis Brown is an Olympian and a mountain bike Hall of Fame inductee. His road to the Olympic Games was twisty and narrow, and often fraught with obstacles—not unlike a section of Rocky Mountain singletrack. In today’s episode, listen to his conversation with Colby to hear about how he began his return from a severe leg injury on the bike, even before that leg was weight-bearing. Brown still works with his long-time sponsor, Trek, developing new bikes and equipment. He also develops young talent in the sport, including those on Native American reservations, providing bikes to young riders there. The pair touch upon all of these topics. Finally, Travis reveals the scare he’s had from skin cancer. As an outdoor enthusiast who spends much time on his bike, he has strong recommendations for protecting yourself while you’re out on the trail. REFERENCES Archived page of Travis’ SSWC Tattoo: https://web.archive.org/web/20051115120933/http://www.trekbikes.com/news/news_detail.jsp?articleId=4353&category=hot_news Twitter: https://twitter.com/TBrowntrip Facebook: https://www.facebook.com/travis.brown.18007
13 Thoughts on Diet and Clean Eating
As an athlete, specifically a cyclist, you know that your diet greatly affects your performance on the bike. Your ability to go hard and long depends to some extent on what you’ve been fueling yourself with. Colby isn’t and doesn’t claim to be a dietitian or nutritionist; that said, this podcast is a collection of his thoughts on wholesome, clean eating. REFERENCES https://secure.metabolictypingonline.com/ https://www.westonaprice.org https://secure.metabolictypingonline.com Eugene Trufkin: https://www.amazon.com/Anti-Factory-Shopping-Guide-Evgeny-Trufkin/dp/1099029430
12 Jessi Stensland: Freedom of the Beautiful Robot
Jessi Stensland, the creator of FeetFreex, a website designed to help people connect with their healthy, strong feet, and re-establish a connection with nature. Thanks for coming along with us to experience Jessi’s powerful journey and listen to the lessons she’s discovered along the way. She has deeply developed her relationship with her body in the years since competing as a professional triathlete, swimming at the Olympic trials, and winning a bronze medal at XTERRA World Championships. Her ideas about shoes and sleep may be new and unusual to you, but pause and consider her enthusiasm, her agility, and her deep connection to her own body. References Feet Freex: feetfreex.com Team Exos https://www.teamexos.com/capabilities/sports-performance/
11 Aaron Anderson: Orthotics and Footbeds
Your feet are a critical component to the cycling experience. Proper alignment between feet and body is one of the keys to both power and comfort on a bike. Because of the repetitive motion of pedaling, any issues you might have are compounded by the thousands of kilometers you endure, and you can quickly exacerbate poor foot pronation or supination. If not addressed, sub-par foot alignment can increase your risk of injury. Today’s guest, an expert in this field, is Aaron Anderson, the founder of PTI Orthotics & Foot Resource Lab, and a board-certified pedorthist for over 20 years. In this episode, we break down the different ways that prefabricated, semi-custom, and custom orthotics are constructed; analyze the pros and cons of the different methods used to cast feet and determine orthotic support needs; offer practical tips and advice on how to find the best podiatrist, and discuss how to determine the quality of the orthotics you’re considering. REFERENCES Aaron Anderson, PTI Orthotics and Foot Resource Lab https://ptiorthotics.com/ Dr. Kevin Kirby: kirbypodiatry.com Robert Donatelli Book: Biomechanics of the Foot and Ankle Prolotherapy: Mayo Clinic on Prolotherapy Ehlers Danlos: https://www.ehlers-danlos.com/what-is-eds/
10 Work-Life Balance in the Context of Cycling
Today on Cycling in Alignment we take a step back, off the bike, to focus on the alignment of your mental state. Every activity can be classified as “yin” or “yang” according to ancient Chinese philosophy. You’ve likely seen the interlaced black and white circle representative of this philosophy; the symbol illustrates how seemingly opposite forces can be complementary and interconnected. But have you ever had an in-depth lesson on yin and yang? More importantly, have you learned how to apply this knowledge to your life? Lucky for you, Colby has some answers. All you Type-A, go-getter cyclists, it’s time to contemplate the importance of balancing your yang activities with the yin. Ready for some intervals from Coach Colby? How about a six-by-six-minute breathing workout as you slowly walk around the block? REFERENCES The Dragon: https://www.paulcheksblog.com/the-dragon-2/ Tai Chi Poster: https://chekinstitute.com/gong/
9 Lydia Tanner: Mountain Bikes, Meditation, and Muesli
Mountain biker Lydia Tanner has won two collegiate national championships and raced internationally with Team USA. She is a long-time coach at Boulder Junior Cycling and content strategist at TrainingPeaks. You may have read some of her gear reviews in Bike magazine. Colby once coached Lydia, and in this interview, she recalls her apathy toward training and riding during that period of her racing career. Lydia reveals why she was struggling so much at the time: Sadly, she was dealing with the all-too-common issue of an eating disorder. That, in combination with a myriad of serious injuries and concussions, eventually took its toll; she got to a point where she didn’t touch a bike for years. Now, the bike is all about adventure for Lydia. She and Colby talk about some of their epic rides in the past, including Lydia’s 500-kilometer, 40-hour ride. They emphasize the importance and struggle of finding and understanding one’s identity outside of sport and career. As coaches, they discuss the issues with training young girls to be aggressive with their teammates and training partners. This and much more on today’s episode of Cycling in Alignment. Instagram: https://www.instagram.com/lydlovesmud/ Lydia on Bike Magazine https://www.bikemag.com/author/lydia-tanner/
8 Anatomy of a Good Cycling Shoe
Which cycling shoes should I buy? This may seem like a straightforward question. But the better thing to ask is: Which shoes are right for my feet? If you’ve been a professional cyclist with extensive experience as a bike fitter, like show host Colby Pearce, the answer to that more complex question becomes an hour-long podcast, filled with the nuances of human anatomy. There are several questions about your physiology and biomechanics that need to be answered before you can select the ideal shoe for you, and for the purpose of your rides. Dial that Boa in—but not too tight. There’s much to be learned in today’s episode of Cycling in Alignment. Lake 403s – https://lakecycling.com/products/cx-403?variant=30307106029662 Device that expands toe-box – https://www.amazon.com/dp/B07B4SKS82?tag=duckduckgo-osx-20&linkCode=osi&th=1&psc=1 Cycling Tips Podcast about Bont shoes: https://cyclingtips.com/2015/05/bont-vaypor-s-shoe-review/ Bont Helix – https://www.bontcycling.com/products/road/helix/index.html Bontrager XXX – https://www.trekbikes.com/us/en_US/bike-clothing/cycling-shoes/road-bike-shoes/bontrager-xxx-road-cycling-shoe/p/25000/ Lintamen – https://www.lintaman.com/ Hanseeno – https://hanseeno.com/collections/performance/products/u100g-shoes www.feetfreex.com/ Treadlabs orthotics – https://treadlabs.com/ Superfeet orthotics – https://www.superfeet.com/en-us Icebug orthotics – https://icebug.com/insoles G8 orthotics – https://www.g8performance.com/
7 Jonathan Vaughters, CEO of EF Education First Pro Cycling Team
Long-time friends, training partners, and competitors, Jonathan Vaughters and Colby Pearce have a deep racing history and relationship. With decades of experience in pro cycling, they have gained many insights about training, coaching, and the trajectory of the sport. Colby and JV first discuss their early training techniques, taught to them by their first cycling coach, Adrie Van Diemen, a Dutch exercise physiologist now with UAE Team Emirates. Many of the techniques are now considered to be standard practice. The pair reminisce about how they were ahead of their time, in many ways, even though they didn’t realize it. Vaughters, who has coached many pro cyclists over the years, then gives examples of experiments gone right—and wrong—and how certain training regimens should be applied to certain types of athletes. He also openly discusses the conflict of interest in coaching athletes while also serving as their team manager. The discussion then turns to the finer details of cycling technique, including a detailed explanation of how crank length affects a rider’s ability to climb, sprint, and win. JV even describes the time he swapped cranks behind the back of his former team manager, Johan Bruyneel. Next, the conversation turns to Rigoberto Urán, who finished second in the 2017 Tour de France. The Colombian’s diet at that year’s race included bananas and… bananas. Vaughters uses that example to illustrate how the natural and simple solution oftentimes bests all of the “advanced” nutrition expertise in the world—and how athletes often discover what works best for them and “solve their own equation.” That, and much more, in today’s episode of “Cycling in Alignment.” REFERENCES Book: “One-Way Ticket: Nine Lives on Two Wheels” https://www.amazon.com/One-Way-Ticket-Nine-Lives-Wheels/dp/0143134140 Coach Adrie Van Diemen http://www.webtrainer.com/nl/
6 Expansion on Metrics and Formulas
The topic of formulas and their inherent value has been mentioned previously on Cycling in Alignment. This short bonus episode is meant to clarify that formulas are a useful starting point in cycling and training. Formulas can help you race a faster time trial, to gauge how many bottles per hour you need to consume during a long ride in the mountains, how many intervals to run at what pace for a given result, and how long a break should be taken in between. However, formulas can have flaws or limitations. The critical piece is to make allowances for alterations and compensations. We, as coaches, are trying to help the athlete refine their instinct. Formulas are a tool in a tool chest, which athletes and coaches can use as a starting point. However, formulas don’t account for varying road surfaces, grades, weather, even the unpredictable nature of each individual’s biome. There are so many opportunities for an athlete to be led astray by strictly adhering, religiously, to a formula. A formula is a proxy for experience. As always, the goal of this show is to help guide you towards the alignment of scientific athletic pursuit with the right relationship of mind and body.
5 Nikki Costello on ELDOA and the Importance of Fascia
Nikki Costello is a lifestyle coach with the CHEK Institute and operator of MyWholeBody. She has worked with Dr. Mark Barnes at SOMA Physical Therapy on the rehabilitation of whole-body health. Nikki specializes in resilience, recovery and longevity. She is also an experienced ELDOA teacher—in English, it stands for Longitudinal Osteo-Articular Decoaptation Stretching—a practice that she and Colby discuss at length during the episode. Much of this practice is focused on the body’s fascial system and repairing or instituting its integrity. REFERENCES Merrill Performance Web: https://www.mperformance.com/ NC Website: http://mywholebody.net/about-us/nikki-costello/ Anatomy Trains: https://www.anatomytrains.com/ Weston A. Price: https://www.westonaprice.org/health-topics/abcs-of-nutrition/why-we-need-carbs/ Black Onyx (cocoa) https://www.savoryspiceshop.com/black-onyx-cocoa-powder
4 Charlie Merrill: The Psycho-Social Considerations of Pain
Charlie Merrill, a physical therapist, and Tabi shoe enthusiast, takes a deep dive on pain in this week’s episode of Cycling in Alignment. Injury can have a devastating impact on many athletes. The conversation covers how and why so many individuals have dealt with some aspect of pain in their time of athletic pursuit. Colby and Charlie also cover the degree to which pain can set us back in terms of physical fitness and emotional well-being. All that and much more, this week on Cycling in Alignment. REFERENCES Merrill Performance Web: https://www.mperformance.com/ YouTube: https://www.youtube.com/user/MPerformanceBoulder Instagram: @charliemerrill https://www.instagram.com/charliemerrill/ Kit Laughlin: https://stretchtherapy.net/ Peter O’Sullivan: http://www.pain-ed.com/team/ Stu McGill: https://www.backfitpro.com/about-us/ Guy Winch Ted Talk: https://www.ted.com/talks/guy_winch_why_we_all_need_to_practice_emotional_first_aid Keith Bontrager and the Myth of KOPS [Knee Over Pedal Spindle]: https://sheldonbrown.com/kops.html Steve Bauer “chopper” Paris-Roubaix bike circa 93: https://www.cyclingweekly.com/news/product-news/top-five-worst-cycling-inventions-196732 Charlie’s video on Jika-Tabi Shoes: https://www.youtube.com/watch?v=xLkMni4Qv1Q&t=2s Also see: https://www.lin.health
3 Allen Lim: Cultivating the Environment of Coaching
Dr. Allen Lim, the founder of Skratch Labs, is today’s esteemed podcast philosopher. With his Ph.D. from the University of Colorado, Lim continues to pioneer new practices in sports physiology and applied training. He is one of the few who will sometimes say that the science is B.S., and that metrics, and the interpretation thereof, constitute only a portion of the overall support system a good coach provides to his or her athletes. On a personal level, Lim coached Colby through the 2004 Athens Olympic Games, bringing a more scientific approach to the sport of track cycling. In the second half of the show, food becomes the subject of conversation. Food is often viewed as fuel—and only fuel—by endurance athletes. Lim, author of three books about food and cooking, including The Feed Zone Cookbook: Fast and Flavorful Food for Athletes, preaches about eating and the importance of having a good relationship with food. In Lim’s view, food provides energy not just to power your legs for five-hour rides. Food has chi; and athletes have intuition regarding what and how much food to eat to keep their bodies in balance. The sport-induced eating habits of many athletes can be isolating; Lim, however, understands how food can serve as social fuel, which goes well beyond its role as chemical fuel. All this and much more in episode 3 of Cycling in Alignment. Loneliness is a fundamental breach between who one is and who one pretends to be. – Moustakas REFERENCES Dr. Allen Lim https://www.doctorallenlim.com Skratch Labs https://www.skratchlabs.com/ Chek Institute https://chekinstitute.com/product/holistic-health-and-performance-for-women-e-learning/ Dr. Stacy Sims https://www.drstacysims.com/
2 Nathan Haas: Connection with Nature
When strict stay-at-home orders first struck Spain in spring 2020, Nathan Haas, who rides for the Cofidis WorldTour team, was at his adopted home in Girona. Colby Pearce, who has known Nathan for many years, shared a deep conversation about their longing for nature, made ever more vivid and poignant due to the Australian’s confinement in the medieval Spanish city. Things there are getting better. Many riders, including Nathan, are now able to get out on the roads, at least to a limited degree. This episode is not just about a pandemic—it is about far more than that. Ultimately, the conversation is a useful tool to teach us something about ourselves, from two friends who love nature and who are passionate about bikes. REFERENCES Knowledge Doubling: https://www.industrytap.com/knowledge-doubling-every-12-months-soon-to-be-every-12-hours/3950
1 Trailer for Cycling in Alignment
Colby Pearce introduces Cycling in Alignment, a new podcast to help people reach their potential through alignment of both cycling and holistic health.