Welcome to another episode of the Dialed Health Podcast, which also happens to be a very special conversation I had with EF Racing's very own Neilson Powless. If you don't know Neilson, in my opinion he is one of our best cyclist in the world, and it was so awesome having the opportunity to ask him anything I wanted. He gave me a pro-perspective on both racing and training, where he taught me things I wasn’t even aware of! He dives deep into his perspective on nutrition while training, behind the scenes of the typical race experience, a recap of both Tour de France and the World Championships, his personal off-bike training routine, and so much more!

Plus, we have an awesome round of rapid fire questions he answers at the end, including is doping still happening in the Peloton or is it a thing of the distant past? How does his body weight fluctuate throughout the season? A non-biking question: How is your chess game? Who would you ride a tandem bike with?

Neilson burst onto the United States road racing scene as a 19-year-old and found instant success, finishing ninth overall at the 2016 Amgen Tour of California and winning a stage at the Tour de l’Avenir. Those results shot him to the WorldTour where his adaptability accelerated his learning curve. The 23-year-old spent his rookie seasons (2018-2019) racing for Lotto-Jumbo, joining EF Education-NIPPO in 2020 where he continued to impress with his breakaway performances at the Tour de France.

Want to hear more from Neilson? Check out this episode asap.

Find more from Neilson: @neilsonpowless 

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Do you have days where you feel like you absolutely can’t get on your bike or go do a training session? I have days where I know I should go crush a ride or a workout, but for some reason it feels literally impossible to move my body. What I’ve realized is that often times my body is lying to me with the way I’m feeling. My feelings oftentimes lead me to believe I couldn't possibly perform or have a great ride that day, but then I go out and do it. And when I do, more times than not, I end up surprising myself and maybe even riding better, or having a better strength workout than I anticipated. How do I do it? I give you all my secrets in this episode of Dialed Health!

What I discuss:

4:00 - Work on changing your mindset

12:00 - Relaxing through a nap/breath work to reset your body

16:00 Utilizing pre-work stimulants, carbs, and hydration

23: Importance of equipment prep

26:00 - Using your Theragun or foam roller + stretching out your body

32:00 - Warm up your body

36:00 - What to do if you’re still not feeling it

40:00 - Rapid Fire questions

1:19 - Announcements

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Follow my training programs and get stronger on your bike over at dialedhealth.com

Welcome to episode 100's weekly thoughts with Derek (Me!)...aka WTWD. This is an episode where I deviate away from the tactical side of riding and give you my opinions and thoughts in hopes of sparking a new found motivation inside of you. In this episode, I start off by sharing the quote, "There is a thin line between optimism and illusion." My co-host Amber and I dive deep into our thoughts on this, including how you know the difference between the two. Then, I dive deep into a recap of our Thank Ride we had on thanksgiving. I give you a play-by-play on all the planning and effort that went into it, as well as how the ride unfolded.

Get more content from me daily over on the 'gram: @dialedhealth

Get workout training plans from me that will make you faster on your bike: www.dialedhealth.com

In this episode of the Dialed Health podcast, I’m joined by Spencer Rathkamp who just so happens to be one of my favorite riders to follow on Instagram. Whether it’s a mountain bike, cross bike, downhill bike, road bike or gravel bike, Spencer rides it really well. Once of my favorite riders to follow on social media because he rides all the bikes and he rides them really well. And lucky for you, he gives us amazing tips on how to start nailing wheelies and mastering parking lot tricks. To be honest with you, the tips he shares is like a free lesson you defiantly don’t want to miss. it's like a free lesson. We also chat about some other random questions (as always) I had for him about his racing experience and his current career path. At the end of the episode, I answer the listener questions: What’s the difference in strength training between road, cross country and enduro and what’s the best structure each week and how does it change throughout the year?

Find more from Spencer:

Instagram: @spencerrathkamp https://www.instagram.com/spencerrathkamp/?hl=en

Pumpkin Head Video: https://www.instagram.com/p/BMPhISNhoOR/

Find more from me:

Instagram: @dialedhealth

Website: dialedhealth.com

Welcome to your bonus episode of the Dialed Health podcast...aka Weekly Thoughts With Derek. This is where we stray away from biking tips and chat more about life. If you've been tuning into the podcast lately, you'll know I've been dropping hints about some BIG changes happening with Dialed Health starting in 2022. Guess what? I no longer have to tip toe around the big news and in this episode, I finally announce it! You'll see just how excited I am if you tune in. It's literally the biggest game-changer for Dialed Health and I'm beyond stoked to see the effect it has on the growth and quality of the business. And as always, I also dive into some other random topics that are on my mind that I want to share with you! 

Get more Dialed Health Content daily by following me on the 'gram: @DialedHealth.

Ramp up your performance on your bike with our Dialed Health training plans: DialedHealth.com

Welcome to this week's episode of Weekly Thoughts with Derek (aka..WTWD)! This week, I start off by sharing a quote by James Clear: “Your results are a lagging measure of your habits that proceeded them.” I chat about the meaning behind this quote, as well as the mindset shifts we need to make around our habits in order to reach our goals. I also chat about how I've acknowledged that I'm putting my time and attention into the wrong places recently and how I'm making an active shift to change that. I hope my rant on this topic will motivate you to audit where you're putting your time and attention and question if that's where it is meant to be right now. 

Welcome to WTWD...aka Weekly Thoughts with Derek. This is the first edition of WTWD being a stand-alone episode and I couldn't be more excited. You can now expect to find this bonus episode in your podcast cue (be sure to subscribe!) each Friday morning.

In this episode, I share my experience checking out the Lion's Den crit race, something I had never experienced before – completely different from a mountain bike race! Plus, I also discuss a recent crash I had on my bike on a road group ride and the lessons it taught me about showing up on my bike.

What I discuss:

00:45: Weekly Quote

3:00 - My weekend at the Lion’s Den crit ace

11:00 - My crash on a group ride

15:00 - Being mindful of your attitude and how you’re showing up on your bike

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Get access to my strength training programs to become stronger on your bike ASAP: dialedhealth.com