Aging on Dirt

Summary This podcast episode features a panel discussion on fat biking, focusing on the joys, techniques, and gear necessary for winter riding. The panelists share their experiences, tips on tire pressure, clothing, and how to introduce new riders to the sport. They emphasize the importance of riding conditions and the benefits of fat biking for skill development and year-round biking enjoyment. In this conversation, the participants delve into the intricacies of fat biking, particularly focusing on tire pressure, bike selection, essential gear for winter riding, maintenance tips, riding skills, and safety considerations when encountering wildlife. They share personal experiences and practical advice to enhance the fat biking experience, especially in winter conditions. The discussion emphasizes the importance of preparation, understanding equipment, and adapting riding techniques to ensure safety and enjoyment on the trails. As discussed in this episode, here is a quick read to get additional tips on riding in cold weather: www.jzmtb.com/post/mountain-biking-in-cold-weather Keywords fat biking, winter sports, mountain biking, tire pressure, riding tips, winter gear, biking skills, outdoor activities, fat bike panel discussion, biking community, fat biking, tire pressure, winter riding, fat bike maintenance, riding skills, wildlife awareness, night riding, biking gear, biking safety, biking tips Takeaways Tire pressure can go as low as one and a half PSI for better snow performance. Wide, low-pressure tires, allows riders to stay on top of the snow, similar to snow shoes. Riding in winter can improve overall biking skills and balance. Proper clothing is essential for comfort while fat biking in cold weather. It's important to introduce new riders to fat biking in ideal conditions. Fat biking extends the biking season, allowing for year-round riding. The joy of fat biking includes peaceful rides and less crowded trails. Using bar mitts can keep hands warm and allow for easy access to snacks. Lower tire pressure helps prevent damaging trails and improves ride quality. Fat biking can be a fun way to maintain fitness during winter months. Using an analog gauge for accurate tire pressure is crucial. Demoing fat bikes before purchasing is highly recommended. Dropper posts are essential for comfort and control. CO2 cartridges may not work effectively in cold temperatures. Always plan for emergencies when riding in winter conditions. Smooth and consistent pedaling is key to maintaining traction on snow. Night riding can be enjoyable with the right lighting setup. Wildlife encounters require caution and respect for animals' space. Fat bikes require less maintenance compared to full suspension bikes. Experimentation is necessary to find what works best for individual riding styles. Sound Bites "You can go pretty darn low." "Low PSI: It helps you stay on top the snow." "Check your tire pressure where?" "Don't buy a fat bike until you try it the sport - be sure you like it as it's not for everyone." "A dropper post is a must." "Plan for emergencies in winter rides." "Always bring a friend for safety." "CO2 won't work in when it's really cold" "Night riding adds a different wrinkle." Chapters 00:00 Exploring Tire Pressure for Fat Biking 03:06 Introduction to Fat Biking and Its Joys 05:59 Panelist Introductions and Riding Backgrounds 08:48 The Joy of Fat Biking and Skill Development 12:07 Clothing and Gear for Winter Riding 15:02 Introducing New Riders to Fat Biking 18:12 Tire Pressure Insights for Optimal Performance 27:22 Understanding Tire Pressure for Fat Biking 31:02 Choosing the Right Fat Bike 36:03 Essential Gear for Winter Riding 44:03 Maintaining Your Fat Bike 45:59 Riding Skills and Wildlife Awareness 50:50 Night Riding and Safety Tips

Summary In this episode of Aging on Dirt, host Joel Zieve interviews Jeremy Arends, who began mountain biking at the age of 41. They discuss Jeremy's rapid progression from a complete novice to tackling epic rides, the importance of coaching, and the mindset required to improve. The conversation emphasizes the significance of pushing boundaries, enjoying the journey, and setting intentional goals in mountain biking. Jeremy shares his experiences with various rides, the challenges he faced, and how he learned to compare his progress to his past self rather than to others. The episode concludes with insights on maintaining a holistic approach to improvement and the joy of mountain biking. Keywords mountain biking, aging on dirt, epic rides, coaching, fitness, mindset, progression, technical skills, enjoyment, outdoor adventure Takeaways Mountain biking can be enjoyed at any age. Starting late doesn't mean you can't achieve epic rides. Coaching can significantly accelerate your learning curve. Pushing your limits helps improve your skills. Mindset is crucial; focus on your own progress. It's important to enjoy the journey, not just the destination. Riding with intention will speed your progress. Comparison should be with your past self, not others. Sessioning features can improve skills without sacrificing fitness or much time. A holistic approach to biking includes enjoyment, fitness, and skill development. Titles Defying Age: Mountain Biking at 41 From Newbie to Epic: Jeremy's Biking Journey Sound Bites "We age, but we don't have to get old." "I started riding at 41." "I was very nervous at first going on my first out of town ride." "You got to take a holistic approach." Chapters 00:00 Introduction to Mountain Biking at Any Age 02:44 Jeremy's Journey from Newbie to Epic Rides 05:01 Epic Rides and Pushing Boundaries 10:22 The Importance of Coaching and Intentional Practice 15:17 Mindset: Comparing Yourself to Others 20:27 Progressing Through Challenges and Comfort Zones 25:40 Holistic Approach to Improvement and Future Goals

Summary In this episode of Aging on Dirt, host Joel Zieve engages in a comprehensive discussion with Dr. Jeff Hirschi, an emergency room doctor and wilderness medicine expert, about the critical aspects of injury preparedness while mountain biking. They explore the importance of staying calm in emergencies, essential first aid skills, common injuries faced by bikers, and the significance of having proper safety gear. Dr. Hirschi shares his experiences in emergency medicine, emphasizing the need for community awareness and preparedness in outdoor activities. The conversation highlights the dedication of first responders and the importance of being informed and ready for potential accidents on the trails. Keywords mountain biking, emergency response, first aid, injury prevention, Dr. Jeff Hershey, biking safety, wilderness medicine, trauma care, risk assessment, biking injuries Takeaways Injuries can happen unexpectedly while mountain biking. Staying calm is crucial in emergency situations. Basic first aid knowledge can save lives. Risk assessment is essential before attempting challenging trails. Wearing proper safety gear can prevent serious injuries. Communication with emergency services is vital during an accident. Having a basic/minimalist first aid kit can make a difference in emergencies. Understanding common biking injuries helps in prevention. Insurance concerns should not deter seeking medical help. Community support and training are key in emergency preparedness. Titles Understanding Risks in Mountain Biking The Importance of Calmness in Emergencies Sound Bites "I need to be there for you when you need me." "I've never seen panic help." Chapters 00:00 Injury Preparedness on the Trail 02:55 Meet Dr. Jeff Hershey: A Lifesaver's Journey 05:50 Understanding Emergency Response 09:09 The Importance of Staying Calm 12:02 First Aid Essentials for Mountain Bikers 14:56 Risk Assessment and Safety Gear 17:53 Navigating Emergency Situations 21:12 Common Mountain Biking Injuries 24:06 Insurance and Emergency Room Access 27:00 Success Stories in Emergency Response 29:52 The Heart of Emergency Medicine

Summary Wayne and Rhett Baker, a father and son pair, share their mountain biking journey and the bond it has created between them. They discuss their favorite trails, their different riding styles, and the lessons they have learned from each other. Wayne is a coach with NICA and emphasizes the benefits of mountain biking for parents and kids. Rhett expresses his long-term goals of pushing himself to ride longer distances and becoming stronger. Both Wayne and Rhett highlight the joy and sense of adventure that mountain biking brings to their lives. Keywords mountain biking, father and son, NICA, riding styles, bonding, long-term goals, joy, adventure Takeaways Mountain biking can create a strong bond between parents and children. Riding together can improve resilience, mindset, and overall well-being. Parents who are new to mountain biking should give it a try and experience the benefits firsthand. NICA provides a supportive community and opportunities for riders of all levels. Mountain biking offers a sense of adventure and the opportunity to push oneself physically and mentally. Titles Pushing Limits: Long-Term Goals in Mountain Biking NICA: Creating a Community for Riders of All Levels Sound Bites "He's improved so much, even the past month. That was so fulfilling for me to see as a dad." "Our bond, like dad said, we've gotten much closer over the past year than I think we've ever been." "Your mindset is the biggest thing in life. If you think you can do it, you most likely will be able to do it." Chapters 00:00 Introduction and Setting the Stage 01:53 The Bond Between Father and Son 06:09 Getting Started with Mountain Biking 09:31 Lessons Learned and Improving Skills 14:12 Coaching with NICA and the Benefits 17:30 Different Riding Styles and Mindset 19:22 Encouraging Parents to Try Mountain Biking 23:41 Long-Term Goals and the Joy of Mountain Biking 28:38 Conclusion and Call to Action

Summary Dr. Cameron Garber discusses the six patterns of healthy living: eating, movement, sleep, stress, gratitude/happiness, and social. By making small changes in these patterns, individuals can make big sweeping changes in their overall health and wellness. The patterns are interconnected, and making positive changes in one area can inspire changes in other areas. It's important to make decisions instead of just reacting to our environment, and to make small 1% changes that are sustainable over time. By reviewing personal patterns and making conscious decisions, individuals can thrive in all areas of their life. Keywords healthy living, patterns, eating, movement, sleep, stress, gratitude, happiness, social, small changes, decisions Takeaways Making small changes in our patterns can lead to big sweeping changes in our overall health and wellness. The six patterns of healthy living are eating, movement, sleep, stress, gratitude/happiness, and social. The patterns are interconnected, and making positive changes in one area can inspire changes in other areas. It's important to make decisions instead of just reacting to our environment. Making small 1% changes in our patterns is more sustainable and leads to long-term success. Titles Decisions vs. Reactions The Power of 1% Changes Sound Bites "By tweaking just small little bits of those patterns, we can help them make big sweeping changes in their overall health and wellness." "By changing just one thing, she made a massive change in her job satisfaction." "Increasing their awareness and being able to see certain patterns." Chapters 00:00 Introduction 03:26 The Six Patterns of Healthy Living 07:46 Making Small Changes for Big Results 13:24 Increasing Awareness of Patterns 18:08 Decisions vs. Reactions 26:36 Interconnectedness of the Patterns 28:30 The Power of 1% Changes 30:28 Conclusion

Summary Mark McClellan shares his personal journey of using mountain biking as a tool to improve his mental health. He discusses his struggles with depression and anxiety, and how riding his eMTB has provided him with a reprieve from his mental health challenges. Mark emphasizes the importance of seeking professional help and finding a combination of strategies that work for each individual. He also talks about his involvement with NICA (National Interscholastic Cycling Association) and his desire to advocate for eMTB trail access and help others gain confidence in mountain biking. Keywords mountain biking, mental health, depression, anxiety, eMTB, NICA, trail access, confidence Takeaways Mountain biking can be a powerful tool for improving mental health and providing a reprieve from depression and anxiety. Seeking professional help and finding a combination of strategies that work for each individual is important in managing mental health challenges. eMTBs can be a game changer for individuals with physical limitations or weight concerns, allowing them to enjoy the sport and improve their fitness. Getting involved in the mountain biking community, such as coaching or advocating for trail access, can provide a sense of purpose and fulfillment. Being kind, friendly, and helpful on the trails can create positive interactions and restore faith in humanity. Titles Creating Positive Interactions on the Trails Using Mountain Biking to Improve Mental Health Sound Bites "The bike has given me like a new lease on life." "I can work as hard or as little as I want, depending on the power mode." "I'm thinking of getting more involved at a local level." Chapters 00:00 Introduction: Personal Struggles with Depression and Anxiety 08:34 Using Mountain Biking to Improve Mental Health 18:21 The Power of eMTBs in Overcoming Physical Limitations 24:29 Getting Involved: Coaching and Advocacy in the Mountain Biking Community 30:57 Creating Positive Interactions on the Trails

Summary The conversation explores the topic of discretionary income and how it relates to mountain biking and financial planning. The hosts discuss the importance of having a plan for saving and spending, and how to determine when it's okay to use discretionary income on expensive hobbies like mountain biking. They emphasize the need to prioritize and be intentional with spending, while also considering the physical and mental benefits of engaging in enjoyable activities. The conversation also touches on the challenges of resisting marketing and trends in the mountain biking industry, and the importance of planning for health insurance in retirement. In this conversation, Joel, Doug and OG discuss the importance of having a money coach and the benefits of coaching in various areas of life. They also delve into the topic of healthcare costs in retirement and the options available for coverage. They emphasize the need for planning and budgeting for healthcare expenses, as well as the importance of investing in one's health and well-being. Keywords discretionary income, mountain biking, financial planning, saving, spending, prioritizing, intentional spending, physical benefits, mental benefits, marketing, trends, health insurance, retirement, money coach, coaching, healthcare costs, retirement, planning, budgeting, investing in health, Stacking Benjamins Takeaways Having a plan for saving and spending is crucial for making informed decisions about discretionary income. Prioritizing and being intentional with spending can help balance financial goals with enjoying expensive hobbies like mountain biking. Engaging in enjoyable activities, like mountain biking, can have physical and mental health benefits. Resisting marketing and trends in the mountain biking industry can help avoid unnecessary spending. Planning for health insurance in retirement is important, especially for individuals who engage in high-risk activities like mountain biking. Having a money coach or financial advisor can provide valuable guidance and help improve financial outcomes. Planning and budgeting for healthcare costs in retirement is crucial, as healthcare expenses can be significant. Investing in one's health and well-being is an investment, not an expense. The Stacking Benjamins podcast offers a fun and entertaining approach to discussing personal finance topics. Titles The Physical and Mental Benefits of Engaging in Enjoyable Activities Prioritizing Enjoyment: Using Discretionary Income for Expensive Hobbies The Benefits of Having a Money Coach Planning for Healthcare Costs in Retirement Sound Bites "Having too much money is also important to focus on." "If you've got it, it's okay to spend it." "Financial planning is uniquely personal." "Having the right team in your corner...having a money coach in your corner." "Anytime that you can have professional counseling around the thing that you want to get better at, you're going to see some immediate results." "Fidelity estimates that if you're 65, you should earmark $300,000 of your retirement account specifically for healthcare costs in the future." Chapters 00:00 Introduction: The Importance of Saving and Avoiding Excessive Debt 06:11 Using Discretionary Income for Expensive Hobbies 09:29 Determining When to Use Discretionary Income 15:01 Resisting Marketing and Trends in the Mountain Biking Industry 19:17 Balancing Priorities and Making Informed Spending Decisions 21:38 The Satisfaction of Engaging in Enjoyable Activities 23:04 Knowing When to Upgrade Equipment and Avoiding Unnecessary Spending 24:00 Planning for Health Insurance in Retirement for Mountain Bikers 24:29 The Benefits of Having a Money Coach 27:14 Planning for Healthcare Costs in Retirement 32:04 The High Cost of Healthcare 36:20 Investing in Health: An Investment, Not an Expense 46:27 Stacking Benjamins: A Fun and Entertaining Podcast on Personal Finance

Summary Mike Staten, a high school mountain bike coach, shares his experience and insights on coaching young riders. He discusses the importance of mindset and self-belief in achieving success on and off the trail. He also highlights the positive impact of the high school mountain biking program in building character, fostering inclusivity, and promoting trail advocacy. Mike emphasizes the growth of the sport for women and girls and the need for more trail venues to accommodate the increasing demand by all trail users. He encourages individuals to connect with their local NICA team to get involved in coaching or join the sport. Keywords mountain biking, coaching, high school, mindset, self-belief, character, inclusivity, trail advocacy, women and girls, NICA Takeaways Success in mountain biking starts in the mind, with self-belief and a positive mindset. The high school mountain biking program promotes character development, inclusivity, and trail advocacy. The sport is for everyone, and it is particularly exciting to see the growth of the sport for women and girls. Connecting with local NICA teams is a great way to get involved in coaching or join the sport. Titles The Power of Mindset in Mountain Biking Trail Advocacy and the Growth of the Sport Sound Bites "The success in climbing the hill or winning the race happens in your head long before it happens on the trail." "The high school mountain biking program attracts kids who want to have fun and be part of a team." "The growth of the high school mountain biking program gives the sport more political clout in advocating for trails." Chapters 00:00 Introduction 02:19 Meeting Mike Staten and the Purpose of the Interview 03:16 Mike's Background and Introduction to Mountain Biking 06:36 Transition from Parent Riding to Coaching 08:01 Becoming the Head Coach and Team Growth 09:26 Challenges and Rewards of Coaching 13:19 Addressing Negative Perceptions of NICA 15:11 Riding with Kids and the Benefits of Coaching 18:31 Differences Between Coaching Kids and Adults 21:37 Life Lessons Learned from Coaching 23:03 The Impact of NICA on Trail Advocacy 26:48 The Sport of Mountain Biking: Who is it for? 28:47 Trail Advocacy and Non-NICA Racing 34:05 Connecting with NICA Teams 36:32 Conclusion

Summary Scott Quinney, also known as Q, shares his journey of defying health challenges and using them as motivation to improve his overall health and increase his lifespan. Despite facing multiple heart surgeries and genetic health issues, Q has found joy and therapy in mountain biking. He emphasizes the importance of hydration, nutrition, and listening to your body. Q also discusses the positive impact of e-bikes on his ability to ride and stay active. He encourages others to take charge of their health and not give up, reminding them that they can rewrite their genetics and improve their well-being. Keywords health challenges, motivation, heart surgeries, genetic health issues, mountain biking, joy, therapy, hydration, nutrition, e-bikes, take charge of health, rewrite genetics Takeaways Use health challenges as motivation to improve overall health and increase lifespan. Hydration and nutrition are key factors in maintaining good health. Listen to your body and adjust your activities accordingly. E-bikes can be a game-changer for individuals with health issues, allowing them to stay active and enjoy mountain biking. Take charge of your health and don't give up, as you can rewrite your genetics and improve your well-being. Sound Bites "He's one of the friendliest mountain bikers that I know, always willing to chat, always encouraging you, regardless of your riding ability." "I said, well, that's why I'm so mad. Cause I was actually quite livid that I had to have heart surgery." "I said, you fools have been trying to sell me a box for a year now. I'm not buying." Chapters 00:00 Introduction and Background 04:30 Facing Health Challenges and Motivation to Improve 09:19 Heart Surgeries and Genetic Health Issues 11:14 Getting Back into Biking and the Impact of E-Bikes 18:21 The Importance of Hydration, Nutrition, and Listening to Your Body 21:11 E-Bikes: A Game-Changer for Individuals with Health Issues 24:05 Addressing Criticisms and Taking Charge of Your Health 29:09 Advice for Those Struggling with Health Issues 32:03 Conclusion and Grandfatherly Moments

Summary Scott Stanger shares his journey of getting into mountain biking later in life and how he learned the necessary skills to have fun, be safe, and even compete in races. He emphasizes the importance of having the right equipment and seeking out coaching and lessons to improve skills. Scott also discusses the significance of fitness and nutrition in mountain biking, highlighting the need to figure out what works best for each individual. He concludes with his experience of participating in mountain bike races and the joy and friendships that have come from it. Keywords mountain biking, skills, equipment, coaching, lessons, fitness, nutrition, races, joy, friendships Takeaways Having the right equipment is crucial for mountain biking and can greatly impact performance and enjoyment. Seeking out coaching and lessons is highly recommended for improving skills and gaining confidence on the bike. Fitness and nutrition play a significant role in mountain biking, and it's important to find what works best for each individual. Participating in mountain bike races can be a fun and rewarding experience, providing opportunities to make new friends and challenge oneself. Mountain biking is a sport that can be enjoyed at any age and offers opportunities for growth and improvement. Titles Mountain Biking: A Sport for All Ages The Importance of Equipment in Mountain Biking Sound Bites "The limits, some of the physical limits are real, but there's also a mental aspect to it that was to a great extent pretty easy to overcome." "For the person who doesn't naturally understand all of this stuff, you're just not going to figure it out alone. I highly, highly recommend that you get some training. Attend clinics, get a private lesson, whatever you can do." "I just wanted to be a part of that more. And so that following spring, I learned of the Snow Basin, the Mount Ogden Race Series at Snow Basin. Okay. And signed up for that and competed in that right up until I stopped doing them." Chapters 00:00 Introduction and Overview 02:24 Getting Started in Mountain Biking 03:23 Discovering the Importance of Equipment 06:08 Realizing the Need for Skills and Coaching 08:44 The Role of Fitness and Nutrition 29:44 The Benefits of Seeking Training and Lessons 34:24 The Sweaty Yeti Story and Racing Experiences 41:23 Conclusion and Final Thoughts

Summary In this conversation, Joel Zieve discusses the importance of recovery as we age and how it can help us maintain our performance and enjoyment of mountain biking. He interviews Dr. Paul Lawlass-LaStayo, a retired physical therapist and avid mountain biker, who shares his insights and experiences on recovery. They discuss the need for intentional recovery, the signs of overdoing training or rest, and the importance of balancing high-intensity rides with rest and recovery. They also touch on the role of strength training and active recovery techniques in the recovery process. Keywords recovery, aging, mountain biking, performance, rest, balance, strength training, active recovery Takeaways Recovery is essential for maintaining performance and enjoyment of mountain biking as we age. Intentional recovery, including rest days and active recovery techniques, should make up at least 50% of our training time. Balancing high-intensity rides with rest and recovery is crucial for avoiding overtraining and injury. Strength training is important for maintaining muscle mass and overall strength as we age. Recovery is trainable, and individuals can learn to recover and absorb high-intensity training. Competition is different for everyone, and it's important to set performance goals and strive to improve while also prioritizing recovery. Titles The Importance of Recovery as We Age The Role of Strength Training in Recovery Sound Bites "The deeper I go, the more I need to pull back and recover." "We lose track of some of the soul and feels that come with racing, riding, going hard on dirt." "Recovery is something that has many phases and aspects to it." Chapters 00:00 Introduction and Personal Experience with Recovery 07:02 The Importance of Zone Two Riding and Feel 09:23 The Overwhelming Amount of Data and the Importance of Soul and Feel 13:11 The Importance of Recovery and Overloading in Little Dosages 15:01 The Signs and Symptoms of Overdoing Training or Rest 23:34 The Need for Intentional Recovery and Avoiding Overtraining 26:00 The Emotional Aspect of Recovery and Enjoying Other Activities 28:16 Conclusion and Call to Action

Summary In this conversation, Joel Zieve and Matt Howard discuss the differences between mountain bikes and e-mountain bikes, focusing on maintenance and riding skills. They highlight the increased wear and tear on components due to the extra power generated by e-bikes (and also the added weight). They emphasize the importance of proper maintenance, such as checking chain wear and caring for the battery. They also discuss riding techniques, including power management, shifting gears, and climbing skills. The conversation concludes with a discussion on the benefits of e-bikes, such as exploring new trails and going on bigger adventures. Keywords mountain bikes, e-mountain bikes, maintenance, riding skills, wear and tear, components, power management, shifting gears, climbing skills, benefits Takeaways E-bikes generate more torque and power, leading to increased wear and tear on components such as the chain, cassette, and chainring. Proper maintenance is crucial for e-bikes, including checking chain wear, caring for the battery, and managing power modes. Riding techniques for e-bikes include power management, shifting gears, and climbing skills. E-bikes provide the opportunity for more adventures, exploring new trails, and riding with faster riders. Seeking lessons or guidance from experts can help improve riding skills and maximize the benefits of e-bikes. Titles Unlocking New Adventures with E-Bikes Maintaining Your E-Bike: Tips for Longevity Sound Bites "Things wear out faster. That torque that's generated, well you've got extra power and it's wearing out the chain, the cassette, the chainring faster." "The battery is actually the biggest area of problem. And the lack of maintenance that's happening, Joel, is from as basic as get your batteries out of the direct sunlight and heat as a being stored." "A heavier bike is going to require you to have the skills to manage that extra weight and then the power. It almost seems kind of contradictory at a point you think, okay, well, I've got more power. It should be easier." Chapters 00:00 Introduction 04:24 Differences in Maintenance 09:05 Caring for the Motor and Battery 15:49 Wear and Tear on Components 31:01 Climbing Skills and Power Management 38:45 Benefits of E-Bikes 42:19 Conclusion

Summary Joel Zieve shares his personal story of how he got into mountain biking and the positive changes it brought to his life. He emphasizes the importance of challenging oneself and setting big goals to continue growing and improving. Joel also discusses his journey in becoming a mountain bike coach and the joy he finds in helping others improve their skills. He talks about his podcast, Aging on Dirt, and his goal of providing valuable content for aging riders. Overall, Joel's story is inspiring and highlights the transformative power of mountain biking. Keywords mountain biking, challenges, goals, personal growth, coaching, podcast Takeaways Life is about keeping yourself challenged and mentally strong. Setting big goals and working towards them can lead to personal growth and positive changes. Mountain biking can be a transformative activity that improves physical and mental well-being. Becoming a coach and helping others improve their skills can be incredibly rewarding. The podcast, Aging on Dirt, aims to provide valuable content for aging riders. Titles The Transformative Power of Setting Big Goals Becoming a Coach: Helping Others Improve Their Skills Sound Bites "Life is about keeping yourself challenged." "If you purposely do things that are mentally difficult, then you're going to be mentally stronger for when the non-purposeful things about life come and get thrown at you." "I do it because whether it's in a clinic or one-on-one when I see the improvement that I can help someone make and I'm able, and I know that the way I communicated helped them do that and they're going to be safer and have more fun on the trails. That's incredibly rewarding to me." Chapters 00:00 Introduction 02:57 Joel's Journey into Mountain Biking 09:04 Challenging Rides and Achievements 12:50 Taking on Triathlons and Overcoming Fears 20:59 Becoming a Mountain Bike Coach 24:18 Giving Back to the Community 28:04 The Inspiration Behind the Podcast 32:23 Winter Activities and Future Goals 35:15 Closing Thoughts

Summary Dr. Cameron Gerber discusses the importance of zone 2 training for aging athletes and weekend warriors. Zone 2 training allows for a higher volume of training without over-fatiguing the body, leading to better performance and injury prevention. It is a key principle for maximizing progress and defying aging. The 80-20 ratio of low-intensity to high-intensity training is recommended for optimal results. Training in zone 2 helps maintain fitness, slow down the decline with aging, and fight off the natural decline. It is important to balance training intensity and volume to avoid injury and improve performance. Keywords training, 80-20 rule, low-intensity, high-intensity, polarizing training, maintenance, aging, heart rate zones, recovery, injury avoidance Takeaways Zone 2 training is important for aging athletes and weekend warriors to maximize progress and prevent injury. The 80-20 ratio of low-intensity to high-intensity training is recommended for optimal results. Training in zone 2 helps maintain fitness, slow down the decline with aging, and fight off the natural decline. Balancing training intensity and volume is crucial for avoiding injury and improving performance Titles Recovery and Injury Avoidance in Training Maintenance is a Lie: Training to Slow Down Aging Sound Bites "He does this by helping us improve our mindset and skills that are both needed in order to be that guy or that gal that we see riding on the trails well into our eighties, all without having the fear of injury or burnout." "The most important metric in training that matters is our total volume of load that we can put on the system. The more training we can get in, the more likely we are to make progress." "Slowing down on our slow actually allows us to go faster during our fast and we see better improvement in both endurance and in performance." Chapters 00:00 Introduction 01:23 Guest Introduction 08:02 The Benefits of Zone 2 Training for Weekend Warriors 09:00 The Importance of Maximizing Performance 10:27 Training Frequency for Master Athletes 11:54 The Paradigm Shift of Zone 2 Training 13:51 The Potential Improvement with Zone 2 Training 19:29 Understanding Heart Rate Zones 28:46 Training in the Comfortable and Uncomfortable Zones 29:15 Advice for Training with Zone 2 30:04 Closing Remarks

Summary In this episode, host Joel Zieve interviews Matt Howard, the owner of The Bike Shoppe (South Ogden Utah), about recent changes in mountain bikes. They discuss the improvements in bike geometry, positioning on the bike, suspension, tires, brakes, drivetrain, and overall bike technology. They also explore the impact of these changes on riding technical trails and the overall improvement in the mountain biking experience. Matt emphasizes the importance of passionate employees in the bike industry and invites listeners to visit his shop for more information and guidance. Keywords mountain bikes, geometry, rider position, suspension, tires, brakes, drivetrain, electronic shifting, trails, technical terrain Takeaways The geometry of mountain bikes has significantly changed, resulting in a better rider position and improved control. Advancements in suspension, tires, brakes (and more) have made mountain biking safer and more enjoyable. The evolution of drivetrain and components has enhanced the overall performance of mountain bikes. The improvements in bike technology have made mountain biking accessible to riders of all skill levels. Passionate employees in bike shops play a crucial role in providing guidance and support to riders. Titles Adapting to More Technical Trails and Features The Evolution of Mountain Bike Geometry and Rider Position Sound Bites "We now have real tires on mountain bikes." "The biggest change you would say that's happened is the geometry of the bikes." "Tires are bigger, easier. They're better for off-road conditions." Chapters 00:00 Introduction and Changes in Bike Geometry 05:17 Positioning on the Bike and Suspension 07:38 Improvements in Tires and Brakes 09:06 Advancements in Bike Technology 10:34 Technical Trails and Bike Capability 14:01 Changes in Drivetrain and Components 19:12 The Bike Shoppe and Passionate Employees 21:27 Conclusion and Call to Action

Summary In this episode, host Joel Zieve interviews Alan Wheelwright, the executive director of Eden Valley Trails, about trail building in the Ogden Valley. They discuss the process of trail building, including factors such as user type, skill level, and soil conditions. They also explore the purpose of switchbacks and rock gardens in trail design. Alan shares his vision for the future of trails in the valley and discusses upcoming projects for Eden Valley Trails including exciting plans for 2024 at North Fork Park! The episode concludes with a call to action for listeners to support trail building organizations and get involved in trail maintenance. Keywords trail building, Ogden Valley, target audience, soil conditions, switchbacks, rock gardens, directional trails, Eden Valley Trails Takeaways Trail building involves considering factors such as user type, skill level, and soil conditions. Switchbacks are used to alleviate steep grades and improve safety on downhill trails. Rock gardens are often used to armor trails and prevent erosion. Directional trails, like Spork, reduce conflicts between trail users and improve the riding experience. Eden Valley Trails aims to connect the Ogden Valley with a comprehensive trail network and improve existing trails. Eden Valley Trails has big plans for new trails and a skills course at North Fork Park. Listeners are encouraged to support trail building organizations and get involved in trail maintenance. Titles The Art of Trail Building: Understanding the Process Switchbacks and Rock Gardens: Designing for Safety and Fun Sound Bites "Trails just don't appear. They take a tremendous amount of work to maintain." "Switchbacks went in to alleviate the grade as you were dropping down." "Rock gardens are put in as a source of armor in the trail." Chapters 00:00 Introduction and Overview 00:50 Guest Introduction: Alan Wheelwright and Trail Building in Ogden Valley 04:09 Understanding the Trail Building Process 06:30 Factors in Trail Design: User Type, Skill Level, and Soil Conditions 07:59 Purpose of Switchbacks and Rock Gardens in Trail Design 12:11 The Success of Spork and the Future of Directional Trails 16:00 Repairing and Maintaining Existing Trails 25:45 Upcoming Projects for Eden Valley Trails (including North Fork Park specifics) 31:13 Conclusion and Call to Action

Summary In this conversation, Dr. Cameron Gerber discusses how to stay active and experience the joy of mountain biking as we age. He explains the concept of load versus capacity and how it affects our risk of injury. Dr. Gerber provides tools to help identify which pains can be ridden through and which require professional attention. Be sure to download his unique riding through pain guide at http://tinyurl.com/move-through-pain. He emphasizes the importance of building up load and capacity gradually to avoid injury. Additionally, he introduces the 80-20 rule for cycling, which involves spending 80% of the time in zone two and 20% in zones four and five to maximize performance and reduce the risk of injury. Keywords aging, load versus capacity, staying active, mountain biking, injuries, consistency, aches and pains, seeking professional help, 80-20 rule Takeaways Consistency in training is key to building up our capacity to handle the load and prevent injuries as we age. Aches and pains are normal, but it's important to differentiate between stable pain and growing, unpredictable pain. Seek professional help if the pain reaches a level where it significantly impacts performance or if it is changing and getting worse. The 80-20 rule for cycling, where 80% of the time is spent in zone two and 20% in zones four and five, can help improve fitness and reduce the risk of injury. Building up duration and intensity should come after establishing frequency in training to avoid overexertion and injury. Titles Load Versus Capacity: Understanding the Aging Process in Mountain Biking Dealing with Aches and Pains: When to Ride Through and When to Seek Help Sound Bites "All injuries are a load versus capacity problem." "Keep moving through the pain scale." "Seek help if the pain reaches a level four or higher." Chapters 00:00 Load versus Capacity 02:27 Dealing with Aches and Pains 06:02 Load versus Capacity Equation 13:14 Determining When to Seek Professional Help 27:09 The 80-20 Rule for Cycling

Summary In this episode, host Joel Zieve interviews Randy Guymer, an experienced mountain biker who has completed the Leadville 100 race 18 years in a row. They discuss tips for getting back into riding in the spring after a long break. Randy emphasizes the importance of taking time off in winter to rest mentally and physically. He also shares his routine for preparing the bike for spring and his stretching routine before and after rides. Randy provides insights into training for endurance races and knowing when to increase intensity and frequency. He concludes by encouraging listeners to enjoy mountain biking as they age. Takeaways Taking time off in winter is important for mental and physical rest. Ease into riding in the spring and avoid pushing too hard initially. Prepare the bike for spring by ensuring it is in good condition. Stretch before and after rides to prevent injuries. Train for endurance races by gradually increasing distance and incorporating interval training. Listen to your body and adjust your riding accordingly. Experiment with different fuel options to find what works best for you. Enjoy mountain biking as you age and adjust your intensity and risk-taking accordingly. Chapters 00:00 Introduction 02:49 Getting to Know Randy Guymer 06:10 Taking Time Off in Winter 09:42 Preparing the Bike for Spring 12:05 Stretching Routine 13:28 Training for Endurance Races 19:43 Water and Fuel for Rides 21:33 Listening to Your Body 22:00 Enjoying Mountain Biking as You Age 23:19 Conclusion

Summary In this episode, Joel Zieve starts his first interview in the series of couples who ride together called "Chained Together: Finding Love & Flow on the Trail. He talks with Ted Lystig and Sandy Schreyer, who have been riding together for over 30 years. They discuss their background in mountain biking, their favorite places to ride, their proudest accomplishments, and why they continue to mountain bike at an older age. They also talk about mitigating risks and recovery, the changes in trails and bikes over the years, getting back into mountain biking after a break, and the benefits of riding in groups. Takeaways Mountain biking offers a sense of joy and adventure that keeps people engaged and feeling young. Choosing rides that match your skill level and comfort zone can help mitigate the risks of injury. Trails and bikes have evolved over the years, offering more options and challenges for riders. Getting back into mountain biking after a break requires patience, trust in your abilities, and riding with others who are slightly better than you. Riding in groups can be a fun and educational experience, allowing riders to learn from each other and explore new trails. Chapters 00:00 Introduction and Background 01:03 Chained Together: Finding Love and Flow on the Trail 04:26 Proud Accomplishments on a Mountain Bike 06:21 Why Mountain Bike at an Older Age 07:19 Mitigating Risks and Recovery 09:36 Changing Trails and Bikes 16:26 Getting Back into Mountain Biking 21:09 Conclusion

Summary In this episode, Joel Zieve interviews Aric Manning, the executive director of the Trails Foundation of Northern Utah, about e-bikes and trail rules. They discuss the different types of e-bikes and where they are allowed or not allowed on trails. They also explore the enforcement of e-bike rules and the potential changes in the future. The conversation emphasizes the importance of user behavior and being respectful on the trails. Takeaways Different types of e-bikes have specific rules and regulations regarding where they are allowed on trails. Enforcement of e-bike rules varies depending on the landowner and location. The future of e-bike rules may involve more consistency and education for riders. Being a courteous trail user and treating others with respect is essential for a positive trail experience. Chapters 00:00 Introduction 00:49 Background and Trail Use 11:17 Enforcement of E-bike Rules 16:12 Future Changes in E-bike Rules

Summary Aging on Dirt is a podcast for mountain bike riders who want to continue riding for as long as possible. The host, Joel Zieve, addresses the negativity that riders may face from themselves and others. He encourages riders to stop the negative self-talk and enjoy the riding experience. The podcast will feature interviews with global experts and inspiring locals who defy expectations and provide actionable tips for aging riders. The host emphasizes the importance of listener input and aims to build a community of joy, wisdom, and shared stoke. Find your host’s (Joel Zieve) contact information at www.jzmtb.com. Takeaways Negativity in mountain biking often comes from within ourselves. The podcast will feature interviews with global experts and inspiring locals. Listener input is encouraged to shape the content of the podcast. The host aims to build a community of joy, wisdom, and shared stoke. Chapters 00:00 Introduction and Overcoming Negativity 03:19 Podcast Frequency and Content 05:48 Upcoming Topics and Guests 06:12 Exclusions: Bike Maintenance and Riding Techniques 08:33 Building a Community 09:12 Conclusion and Call to Action

Mountain bikes have improved dramatically recently, yet as we age, many of us are riding less. Why? Join Northern Utah’s local trail legend Joel Zieve as he interviews global experts and inspiring locals who refuse to let age slow them down and who are defying expectations one pedal stroke at a time. Each episode is packed with actionable tips and inspiring stories to help you keep the dirt flying, no matter your age. This is a short trailer episode to let you know when to expect the first four episodes to drop. Find your host’s (Joel Zieve) contact information at www.jzmtb.com.