I’m back again this week with your favourite podcast, Dialed Health. Make sure and tune in to hear my break down on the Belgian Waffle Ride. It was my first ever official attempt at an un-road/ gravel race and I learned so much that I can’t wait to share with you. Following that I dive into a conversation with Cody Kaiser where we talk further into how gravel riding works. Then, towards the end of the show we dip into weekly thoughts where I talk about my post race goals as well as our goals for the business.

04:44 - Pre race mindset

05:57 - Strava stats from BWR

33:40 - Gravel Riding with Cody

38:30 - Gravel Race vs Road Race

41:30 - Variations in the Waffle Ride

42:48 - How have gravel rides changed over the years

46:09 - Where I’ve performed well this year

50:45 - How I maximise my potential

Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today.

Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off.

Head over to www.Remedysupplyco.com to get your coffee fix today! Use code DIALEDFAM for 15% off.

Make sure to tune into this weeks episode of Dialed Health. We go back to episode 67 where I get to talk about the perfect cycling diet. I’ll dive into the specific process of tracking food while fuelling your performance and how to keep your calorie deficit.

Then we jump into my therapy session. Yes, it’s weekly thoughts with Derek where I’ll talk about my booth setup at the TDS Enduro as well as my first gravel race at the Belgian Waffle ride. I’ll also give you some app updates and the drop date for the latest episode of Why Rides.

05:41 - How to find your active Basal metabolic rate (BMR)

09:11 - What are macro nutrients

11:33 - How to calculate your macro intake

20:45 - Tips for hard gainers to add muscle mass

21:15 - Deficit calorie intake on rest days

25:06 - The reason I food track and what’s the alternative

26:06 - What you should eat to replace burnt calories

34:39 - High quality foods vs low quality foods

40:44 - Allow yourself to have low calorie snacks to reduce cravings

44:15 - You need to start drinking more water

58:40 - Weekly thoughts with Derek

Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today.

Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off.

Get over to www.Remedysupplyco.com to get your coffee fix today!

Guess what?! Our old episode format is BACK and we couldn’t be more stoked! You’re not only getting an interview this week but bonus segments like member questions and weekly thoughts with Derek.

The episode kicks off with Coach Derek bringing us an interview with pro rider, Alex Wild.

Alex recently placed third at the first stop of the Lifetime Grand Prix (Fuego 80k ICSI race),

Derek and Alex chat about the difference in training leading up to this race as opposed to training for the traditional ICO-style races he typically does. In fact, Alex chats about the specific power, workouts, and volume he did behind the scenes. Plus, you get a sneak peek into what his training diet looks like. Hint: The guy tracks everything!

After the interview, Derek dives into supplements he’s taking and gives you a breakdown of his daily lineup. He explains why and when he’s taking them, as well as how much.

Then, Derek dives into our favorite segment of the podcast: member questions! The first question asked is whether or not it's a good idea to see how you're ranking throughout the day during a stage race. The second question digs into what the effects are of skipping your spring training workouts on weeks where you have less time.

Lastly, we finish the episode off with Weekly Thoughts with Derek. Warning: This may or may not have been a pent-up therapy session that you definitely don’t want to miss!

In this episode…

3:50 - Interview with Alex Wild

26:30 - Weekly Thoughts with Derek

43:00 - Member questions

52:30 - Supplements

Links mentioned:

Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today.

Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off.

Welcome to an Instagram Q&A edition of the Dialed Health Podcast. If you don’t yet follow Coach Derek on Instagram, you best start now! Why? Because he randomly picks episodes to answer YOUR questions pulled straight from Instagram!

In this episode, Derek dives into all things biking training, strength training, nutrition, and a few personal topics!

You’ll get answers on how to get back to training after a long injury/illness, whether or not it’s okay to repeat the same workout all the time, where to start when building your own home gym, and Derek’s chipotle order.

Plus, you’ll find out Derek’s favorite cycling accessory he doesn’t actually need but can’t live without!

Questions Answered:

3:00 - Core works to do at home

5:30 - Derek’s Chipotle order

6:30 - What kind of bike does Derek have?

8:15 - When is the app dropping?

12:00 - Is it okay to repeat the same workouts without changing it up?

14:00 - Have you ever crashed?

17:00 - Tips to start training again after a serious injury

19:15 - Details on Derek’s tats

26:15 - Favorite cycling accessory you don’t need but can’t live without

29:45 - Tips for better balance

32:00 - What should your strength training intensity be?

33:45 - Preferred tacos?

34:15 - Where to start when building out a home gym?

41:00 - Is Derek going to TDS?

44:45 - How do deal with your sweet tooth?

48:30 - How do you stay fit with a cast?

49:00 - Will Derek be at Tahoe Trail 100?

49:45 - How to hydrate before long rides without having to pee a bunch?

51:00 - Does Derek’s wife ride or work out with Derek?

52:30 - Best split for MTB training on/off the bike?

53:15 - Best workout bands to buy?

54:00 - How much non-moving time is estimated for Unbound 200?

54:30 - Do you still tan in the winter?

55:00 - How to look your best wearing a minimal amount of clothing

58:00 - Can we ride together?

58:15 - Do ketones actually work?

1:01:00 - Tips for getting back into training after 2 weeks of the flu?

1:02:00 - Best recovery for sore legs?

1:05:00 - Best homework for week hamstrings?

1:06:00 - Can you overtrain by climbing a bunch?

1:07:00 - Best recovery for a shoulder injury?

Don’t forget to take advantage of your Dialed Health 7-Day free trial by heading over to DialedHealth.com

Be sure to follow Derek on Instagram, @dialedhealth.

Thank you to Manscaped.com for sponsoring this episode!  Use code "DIALEDFAM" to save 20% off your order.

Wish you had a stronger core? Have no idea how to build or stronger core? Or, have you tried forever to build core strength but can't figure out why you haven't had any success? If yes, this episode is for you. Not only are you about to learn how to build your core, but you are also going to get an inside look into the how and why trainers program their workouts for optimal results. 

In this episode, I'm joined by Dialed Health Trainer Josh Rasmussen and MLB strength and conditioning coach, Ryan Faer. Together we break down the mechanics of what it actually takes to build a stronger core as a cyclist. We dive into what is actually considered as your core, give you a step-by-step guide on what it takes to successfully build strength, and why it's so important to have a strong core in the first place (it's not just for looks!). 

I loved being joined by Josh and Ryan who both brought amazing knowledge and golden nugget takeaways to the episode. 

What we discuss:

Get your Dialed Health training plan now: www.DialedHealth.com

Have you been dragging your feet recently? Have you been feeling stale or burnt out? Have you been struggling to have any urgency to get things done? If you can relate, this episode of Dialed Health is absolutely for you.

Get ready for me to walk you through three steps that will help you get out of any funk, whether it's on or off the bike. Honestly, this is something I've been going through recently and these three things are what has helped me get out of it. 

The three big points I make are lumped together: movement and manifestation, creating a purpose and urgency, and evaluation and repetition. These three things are without a doubt going to help create some momentum for you, help you get back on track,  help you feel like yourself aga, and help you reach your goals. 

What I discuss: 

3:00 - Movement

16:00 - Manifestation

28:00 - Purpose

38:00 - Urgency

47:00 - Evaluate

58: - Repetition

If you're looking for motivation to take steps in your own life towards the life you really want to live, this episode is for you. We chat about all the highs and lows on the journey towards building Dialed Health. Hint: It wasn’t roses and butterflies for Derek to get to where he is.

Derek shows us how sometimes we need to put up with the dirty work and not be afraid to work our asses to get to where we want to be. Many of us expect our journeys to be linear, when in fact, it’s going to require a lot of ups and downs to get to where we want to be. But, with passion and persistence, and a hard work ethic, we can accomplish so much more than we realize.

We start the podcast off by going all the way back to Derek’s high school and pro riding days, how he met his wife Lish, how he decided to make the transition from racing to personal training, and how the idea of Dialed Health was formulated.

We then dive into the progression of the business, Dial Health as a whole today, and the continued progression we are striving towards for the future of Dialed Health.

What we discuss:

3:00 - Derek’s goals out of high school

5:00 - How Derek got into health and wellness

6:00 - The reason Derek stopped racing

12:00 - How Derek met his wife

15:00 - Derek breaking into the personal training industry and the struggles that came with it.

25:00 - The growth of Derek’s personal training career and online training

40:00 - Starting a business

50:00 - The hit of COVID

1:00:00 - What helped Derek mentally get through these stressful times

1:04:00 - The biggest mistakes Derek made on the journey

1:07:00 - The current state and future of Dialed Health

Join the Dialed Health fam! Head over to www.dialedhealth.com to get your strength training plan for cyclists.