This week Coach Rob has an old friend on Bench Talk. Take a listen to learn about what Bike shop mechanics go through and how our old friend gets around town.

Coach Rob and his friend Tom Armstrong, long time Louisville Bike Mechanic. Talk bike shops, mechanical issues, bike commuting and swap some old stories.

Coach Kelli is back this week and is talking about one of my favorite home remedies and it works! Apple Cider Vinegar is a well documented remedy to many ailments but the ones that Coach Kelli covers are specifically interesting for endurance athletes. Such as relieving the effects of Sinusitis as well as vinegar's know anti athletic cramping properties.

his week on the Endurance Quick Cast, Coach Rob gives out several tips and more on how to become a better pack rider. Coach Rob has witnessed quite a bit in group rides in the last several years and he has pointers on how to get the most out of your group riding experiences.

On the last Bench Talk we covered selecting the right group set for your project bike. In this last show in the 4 part series Coach Rob covers wheel types for your custom build. Selecting the right wheel set or wheel sets for your custom build, components, materials, styles of riding and much more!     Do you need 2 ... Read More

I wrote an article at Positive Performance Coaching last spring entitled Picking Your Big Race Wisely. The article came about due to an unfortunate last minute cancellation of a priority race.

I realize that some of our listeners do not race but instead are event riders and runners. What do I mean by event riders and runners? I mean rides and or running events that are not scored such as tours and fun runs.

We love question and answer shows. We learn so much from our athletes, readers and listeners. Below in the show notes are some of the questions that Coach Rob goes over on this show. We would love to have you send us even more questions for our next Q and A show at the end of the month. Send us a tough or interesting question and who knows we may do a whole show around it. Make it real interesting and we may even put you on the show!

In part 3 in the series of building a project bike Coach Rob talks about group sets and and how to select the ones that are the right fit for your project. Learn about the brands, mechanical vs hydraulic brakes, mechanical vs electronic shifting and future releases of products. NOTE: We had some problems with some microphone his and attempted ... Read More

In this weeks Nutrition Tuesday's Coach Rob is sitting in for Coach Kelli and talking about his attempts to deal with Congestion. Coach Rob talks about what often causes congestion and upper respiratory infections and ways you can potentiality still train and lessen the symptoms.

One of the top requests I get as a coach is how can I improve my climbing. I have several workouts that have helped the athletes I coach when it comes to developing climbing strength. Many of the workouts are done on the bike but we don’t always have time to ride. So I thought I would share some Off Bike Work Outs that will help you meet your climbing goals, quickly.

Welcome back form the long holiday break. While its cold out for many of us and we can't ride outside we can take care of some much needed bike maintenance. This had me thinking about all of the tips I have learned over the years about gluing up tubulars. With that said I decided to take a break from the building a project bike series to cover the secrets I have learned gluing tubulars.