In this episode, we sit down with Belgian female pro-cyclist Justine Ghekiere. She shares her remarkable journey, from discovering eRacing during the COVID pandemic to making her mark in the women's professional peloton. Justine's story is a testament to the rapid pace of her rise in the cycling world, her obsession with indoor training, and the mental grit that fuels her passion for the sport.

Join us as we delve into Justine's love for climbing, her favorite rides when she's come in Flanders and to Calpe in Spain, and the training routines that have shaped her career. She also reveals her challenges in positioning within the peloton and sprinting, her thrilling experience racing in Italy, and her favorite foods. Justine's story is a powerful reminder of the dedication and perseverance it takes to succeed at the highest levels of the sport.

Whether you're a cycling enthusiast or inspired by tales of hard work and achievement, this episode offers a compelling look at what it takes to climb to the top—literally and figuratively.

CHAPTERS

00:00 Introduction

03:08 Justine Ghekiere's Inspiring Journey

04:29 From Lockdown to Professional Cyclist

08:39 Riding around Calpe, Spain

11:12 Not fan of cobbles, and favorite rides  

13:14 Fueling the Ride: Justine Ghekiere's Favorite Belgian Dish

15:05 Chasing Dreams, first race and training routine

18:49 Justine's experience at the Giro d'Italia Women 2023

19:22 Ending 

– GUEST –

Justine Ghekiere, a Belgian cyclist with AG Insurance - Soudal, transitioned to professional cycling after discovering Zwift during the lockdown. A former physical education teacher and coach, she quickly rose through the ranks, winning her first virtual race. Justine’s love for sushi, pizza, and radio hits fuels her journey in the peloton.

CONNECT

Instagram

⁠AG Insurance Soudal⁠

– HOST –

Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.

CONNECT ⁠

⁠⁠LinkedIn⁠⁠⁠

SEND US YOUR QUESTIONS

If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠⁠

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The Castelli Podcast recap is a monthly episode highlighting some of the best bits from one of our past podcast episodes. You can find the full 57-minute episode from November 29, 2023, or at this link: https://podcasts.apple.com/us/podcast/sports-nutrition-ep2-what-is-the-optimal-diet-for/id1669906821?i=1000636862451

Expert sports performance nutritionist Dani Hofstetter shares invaluable insights on the importance of balanced nutrition, strategies for fueling everyday performance, comparisons between animal-based and plant-based protein sources, optimal protein and carbohydrate intake for peak performance, and a comprehensive breakdown of essential nutritional elements.

Don't miss out on this invaluable guide to unlocking your athletic potential through informed nutrition choices.

TOPICS DISCUSSED

00:00 Introduction 

01:20 Food as Fuel and Recovery for Performance Optimization

02:17 Matching Carbohydrate Intake to Activity Levels

03:16Avoiding Underfueling and the Negative Consequences

05:15The Risks of Low Carbohydrate Diets

06:12 Fueling Strategies for Long Training Days

07:09 Daily Carbohydrate Recommendations for Athletes

09:05 Balancing Leanness and Performance

10:30 Nutrition Education for Young Athletes

11:23 Assessing Fueling Effectiveness

12:20 The Importance of Meal Planning

13:42 Avoiding Overanalysis of Food Tracking

14:38 Recovering from Bonking

17:30 Choosing the Right Drinks for Recovery

18:27 Time to Refuel After Depleting Glycogen Stores

19:25 Starting Fueling from the First Hour of a Ride

20:25 Breakfast, Lunch, and Dinner Recommendations

23:43 Debunking Nutrition Myths

26:35 Ending

– GUEST –

Dani Hofstetter has been fueling champions for over 20 years. He holds the IOC Diploma in Sports Nutrition, awarded by the International Olympic Committee as part of the IOC Medical and Scientific Commission program. He has collaborated with various athletes throughout his career, from World Tour cyclists to mountaineers and everyday amateur cyclists.

CONNECT

⁠Dani Hofstetter bio⁠:https://danihofstetter.ch/en/

⁠LinkedIn⁠: https://ch.linkedin.com/in/danihofstetter

– HOST –

Søren Jensen, Global Marketing Manager at Castelli, has worked for this iconic brand since 2006. He usually rides backroads and dirt trails, testing new gear in the Italian Dolomites. If you can't find him there, check the Castelli Headquarters in Fonzaso.

CONNECT ⁠

LinkedIn⁠: https://www.linkedin.com/in/sjensen77/

SEND US YOUR QUESTIONS

If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠

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It's the final Tour de France episode, we're taking a deep dive into the most crucial job in cycling—the soigneur. Are they a butler? A friend? A rider's mum?

We chatted with Kevin Verstaen, an experienced soigneur working for Soudal Quick-Step, who described the role as looking after the welfare of team members and being a "cyclist laborer."

Soigneur stories often include humorous and challenging moments, and they usually see the riders more than their own family. Ultimately, a good soigneur is worth their weight in gold.

Despite the long hours and demanding tasks, the role is fulfilling for those who love the sport, with good soigneurs being invaluable to the team.

Hope you’ll enjoy this episode! 

Chapters

00:00 Introduction 

01:50 Kevin Verstaen's Journey into Cycling

07:37 A Typical Day at the Tour

13:01 Logistics at the Finish Line

18:07 The Feed Zone and Bottles

21:56 Setting Up the Hotel

24:54 Remco Evenepoel

25:14 The Riders Suitcase, Asgreen, Mørkøv 

27:01 Massage and Building Trust

35:21 Gianni Moscon, Apple Farming 

36:17 Ending 

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Nutrition is a hot topic in the modern peloton, and for good reason. A grand tour like the Tour de France is an immense challenge for the body. Fail to fuel or eat properly, and you'll pay the price.

In this episode, we uncover the latest strategies that pros use to sustain themselves through three weeks of grueling racing. Joining us is Maaike Polspoel, the performance nutritionist for the top-ranked Soudal Quick-Step team.

Tune in to this episode for insights and tips that you can apply to your own training regimen.

Chapters

00:00 Introduction

02:50 Meal Times

06:31 Pre-Race Nutrition and Timing

09:36 Fueling During the Race

19:36 Feed Zone Nutrition and Rice Cakes

23:12 Making Rice Cakes at Home

25:02 Sourcing Local and High-Quality Products

27:38 Nutrition in the Last Week of the Tour

29:40 Cheat Meals and Celebrations

32:18 Hydration and Electrolytes

37:43 Supplements: Bicarbonate and Ketones

39:17 Nutrition Advice for Everyday Cyclists

41:31 Biggest Nutrition Myth: Whole Foods vs. Processed Foods

42:00 Ending

Hope you’ll enjoy the conversation with Maaike! 

– LINKS –

Kevin Verstaen

⁠⁠Soudal Quick-Step⁠⁠

Host:⁠⁠ ⁠Soren Jensen⁠⁠⁠

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In this episode, live from the Tour de France, we're joined by Koen Pelgrim, Performance Coach at Soudal Quick-Step and personal trainer to Remco Evenepoel.

Remco has had an outstanding first week at the Grande Boucle, securing a stage win and the white jersey with an impressive and consistent performance. As we prepare for the race's second half, discover how Remco and his Soudal Quick-Step teammates have been gearing up for the season's biggest event.

We'll explore mastering cycling performance and training using today's technology, including power meters, heart rate monitors, and lactate testing while emphasizing the importance of personal feeling over numbers. Highlighting the significance of sleep and body awareness for recovery, Koen offers valuable advice for cyclists on balancing training with work, family, and more.

Koen coordinates the team's training, testing, and performance analysis. With a rich background in exercise physiology and sports nutrition, Koen’s work is pivotal in pushing the boundaries of cycling performance.

Join us for an insightful discussion on the cutting edge of cycling performance!

Chapters

00:00 Introduction

01:29 Koen's Background and Early Years

09:19 How Training Has Changed Over the Last Two Decades

18:18 Blood Lactate Testing

24:04 Challenges and Benefits of Altitude Training

27:01 Preparing for the Tour de France: Recon Rides and Training

31:01 Remco's Performance in the Dauphiné and Goals for the Tour

46:03 The Importance of Sleep for Recovery and Keeping Things Simple

50:38 Massage vs. Stretching and Foam Rolling

52:57 How the Team Staff Maintain Mental Fitness During a Grand Tour

54:05 Ending

Hope you’ll enjoy this one! 

– LINKS –

Koen Pelgrim

⁠Soudal Quick-Step⁠

Host: ⁠Soren Jensen⁠

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If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠

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In this 'petite' episode, we’re giving you a speedy introduction to La Grande Boucle and its history, along with some fun and incredible facts. We explore its iconic climbs, the introduction of different leader jerseys, and the thrill of watching the race.

We also highlight some of the early champions and pioneers, discuss the evolution of team sponsorship over the years, and much more.

Hope you’ll enjoy this one! 

Chapters:

00:00 Introduction

00:54 2024 Overview and Firsts

03:30 History and Present of La Grand Boucle 

06:47 First Iconic Climbs  

08:00 Champs’Elysee

08:37 The Leader Jerseys and most winners

13:28 Roadside fans and spectators

14:45 Ending 

SEND US YOUR QUESTIONS

If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠

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In our series profiling the team behind the riders, it’s all about communication activations, social media, partner marketing campaigns, and mental health awareness.

You might have caught a glimpse of today’s guest in the background during rider interviews at races and Grand Tours. His name is Phil Lowe, Press Officer for one of the sport’s biggest and most historical WorldTour cycling teams, Soudal Quick-Step.

I brought Phil on to the show because I believe many of us often find ourselves sitting on our couches, watching cycling races, Grand Tours, Classics, and Monuments, and wondering: what really happens behind the scenes at a WorldTour team? How do they handle the pressure from the outside world, especially in today’s always-on social media environment, where a PR disaster can strike at any moment?

Not to mention, they’ve got to plan, execute, and coordinate communication activations, social media, partner marketing campaigns, and more.

We also talk about the team’s mental health awareness campaign and the need to break the stigma surrounding mental health in sports and daily life. We conclude the interview by discussing the future of professional cycling and the changes we would like to see in the sport.

I hope you’ll enjoy the episode.

Chapters

00:00 Introduction

02:11 Phil Lowe's Journey

11:45 Remco Evenepoel

13:30 Wolfpack Mentality

16:03 Park of the Pack Mental Health Awareness

22:12 Most Difficult Decision

25:32 The Future of Pro-Cycling

27:32 Ending 

– LINKS –

Phil Lowe

Mental Health Campaign

Soudal Quick-Step

Host: ⁠⁠Soren Jensen⁠⁠

SEND US YOUR QUESTIONS

If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠

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Born just 31 days apart in the autumn of 1992, Soudal Quick-Step's Tim Merlier and Bert Van Lerberghe are a duo whose fates have long been connected.

In the first bunch sprint of the 2024 Giro d'Italia, Tim Merlier made history by becoming the first Belgian in 46 years to win three stages in a single edition of the Giro d’Italia. With help from his childhood friend Bert Van Lerberghe, who ramped up the speed under the flamme rouge to guide Tim to the final meters.

Less than a week after their unforgettable Giro d’Italia, the Belgian duo triumphed again at the Danish Gravel Challenge Blaavandshuk. They stayed in the lead group all day, with Bert closing down attacks in the final kilometers before Tim broke away near the finish to win and Van Lerberghe finished third, making it another perfect day for Soudal Quick-Step.

In this interview, we’ll go behind the scenes to get to know Tim and Bert better, from their first pedal stroke to succeeding in the pro ranks of the WorldTour. We’ll also gain deeper insight into their personal lives, passion for cyclocross and gravel racing, favorite Castelli products, and more.

So, sit back and enjoy my conversation with Tim and Bert. I promise you, it's packed with insights and excitement.

🏆 We have TWO signed Soudal Quick-Step jerseys of for grabs. To participate, simply comment on your favorite moment or quote from this podcast episode on YouTube or in our pinned Instagram post. 

CHAPTERS

00:00 Welcome 

03:10 Tim’s Journey into Pro Cycling 

11:04 Bert’s Journey into Pro Cycling 

18:50 Gravel Racing 

24:07 Bert’s Strengths and Weakness

26:55 Tim’s Strengths and Weakness

28:29 First Castelli Memory 

29:41 Favorite Castelli Products 

31:30 Favorite Race to Win one Day Tim

32:42 Winning Gesture when Crossing the Line Tim

33:32 Favorite Race to Win one Day Bert

34:52 Favorite Paris-Roubaix sectore?!?

35:25 Quick Fire Round of Questions

37:40 Perfetto or Gabba?

43:44 Should Cobble and Gravel Stages be Part of a Grand Tour 

45:35 Ending

45:50 Giveaway

(Recorded on December 13, 2023)

– LINKS –

Tim Merlier

Bert Van Lerberghe

Host: ⁠⁠Soren Jensen⁠⁠

SEND US YOUR QUESTIONS

If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠⁠

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The 107th Giro d’Italia kicks off on Saturday, promising three weeks of breathtaking climbs, scenic views, and, above all, great racing. In this episode, we'll delve into some iconic moments in Giro history; the first Maglia Rosa, Marco Pantani's legendary attack to Oropa in 1999, Andy Hampsten's epic day on Passo Gavia in 1988, and Castelli's innovations and marketing stunts during the Giro, such as introducing turquoise Lycra shorts and the evolution of cycling jerseys.

CHAPTERS

00:00 Welcome 

01:22 Castelli STRAVA Challenge

02:34 Marco Pantani's Legendary Attack To Oropa 1999

05:57 Passo Gavia 1988, Andy Hampsten's Epic Day

08:49 Castelli innovations, First Colored Lycra Shorts 

09:42 Castelli innovations, Evolution of Cycling Jersey

14:09 Ending 

– LINKS –

Castelli STRAVA Challenge

Castelli Giro d’Italia Collection

Host: ⁠Soren Jensen⁠

SEND US YOUR QUESTIONS If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠

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In this episode, I caught up with multiple South African champion Ashleigh Moolman Pasio. We talked about how she ended up in Banyoles near Girona, the Rocacorba Cycling business, her QOM Strava record on the famous Rocacorba climb near Girona, and the challenge she set herself to get the best women's time below 30 minutes.

Ashleigh will share her advice on how to pace yourself when aiming for your PR because pushing just a little over your limit for half of the climb will ultimately cost you later. 

The Rocacorba will never attain the status of an Alpe d'Huez, Stelvio, or Tre Cime di Lavaredo, but thanks to a lucky combination of geography, local patronage, and technology, It has already become much more than a footnote in cycling folklore.

We hope you’ll enjoy this fully packed and insightful episode with Ashleigh Moolman Pascio of AG Insurance - Soudal cycling team

Watch the interview on YouTube: https://youtu.be/aSg4d5oRQHY

CHAPTERS

00:00 Welcome 

05:20 Live From Columbia 

09:31 Rocacorba Cycling, How It All Started

20:23 Rocacorba

21:45 A Bucket List Climb, the Pros Test Climb

29:29 Strava Segment, Mastering the Pacing Strategy

36:20 When Getting to the Top 

38:49 Tips for Descending Rocacorba Safely

41:16 Training Intervals and Efforts 

48:41 The Benefits of Riding with Local Guides in Girona

52:08 Rocacorba Strava QOM

56:25 Ending 

– LINKS –

⁠Rocacorba Cycling⁠

⁠Rocacorba Strava Segment⁠

⁠Ashleigh Moolman Pascio⁠

Host:⁠ ⁠Soren Jensen⁠⁠

SEND US YOUR QUESTIONS If you want your questions to be answered on air, be sure to submit your questions by sending us a message on social media or by email to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠[email protected]⁠

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