Zach Nehr dives deep into the world of cycling esports, unpacking its rapid evolution and what it takes to train and coach athletes for peak performance—indoors and out.

Matti and Zach explore Zach’s background of collegiate racing and coaching to the professional road scene, and how the pandemic unexpectedly propelled him into the universe of indoor racing.

What sets Zach apart is his insistence on meeting each athlete where they are, adapting plans around individual needs, training environments, and even race start times that can hit at 2 AM thanks to global competition. He highlights the critical importance of communication, balancing intensity, and keeping a sharp eye on mental as well as physical fatigue—especially for those riding the line between indoor and outdoor racing.

Whether you want to refresh your coaching toolkit, re-energize your winter training, or just geek out on how racing is changing, this episode is your ticket into the fast-paced universe of cycling esports. There’s something here for every coach and athlete ready to embrace structured training in a virtual space—no matter where you start.

Erin Carson⁠ explains the role of strength training in optimizing endurance performance, enhancing mobility, and supporting long-term athletic health for all athletes.

Dirk and Erin explain why ⁠strength training⁠ isn't just for bodybuilders or football players. It's a critical component for athletes seeking longevity, durability, and peak performance in endurance sports. Erin shares real-life examples of even elite athletes, like Taylor Knibb, Sepp Kuss, and Courtney Dauwalter, who've started incorporating strength into their training. Get ready for practical insights on how Erin structures strength programs for world-class athletes, why balancing strength with endurance matters, and how mobility and movement quality can be the secret sauce to keeping you on your feet (and on your bike) for the long haul.

Whether you’re an age-group triathlete, a mountain-loving runner, or just want to ride your bike pain-free into your fifties and beyond, this conversation has real actionable advice. Erin’s approachable wisdom and evidence-based strategies will inspire you to rethink the role of strength in your own training—no matter where you are on your athletic journey.

Take a deep dive into the evolving tactics of gravel racing, where confidence, preparation, and expert coaching drive athletes to new heights.

Professional cyclist, Melisa Rollins, and her coach, Isaiah Newkirk, join host Matti Rowe, Education Specialist, for a look behind the scenes of training and racing tactics in professional gravel and mountain bike racing.

Melisa, fresh off of a win at Steamboat Gravel and breaking the record at Leadville 100, is redefining how races are won—not just by crossing the finish line first, but by making bold moves and having the confidence to see them through. When she returned to Leadville this year, Melisa brought a new perspective: instead of focusing solely on defending her title, she recognized the unpredictable nature of competition and embraced the value of small victories along the way. Her success comes from strategic planning, adaptability, and a fearless approach to each race, proving that winning can mean much more than a podium finish.

Isaiah, founder of TrainingEdge Coaching and performance director for Project Echelon, along with Melisa's coach, dives into the meticulous planning efforts and bold tactical moves—and how Melissa and Isaiah approach everything from training adaptations at altitude to the psychological ups and downs of top-level racing.

Key takeaways: If you’ve ever wrestled with motivation after a big win or doubted yourself mid-training session, Melissa’s honest account of post-victory blues and curbside tears offers a refreshingly real perspective. With insights into altitude training, mental resilience, and the power of immediate coach-athlete feedback, this episode is packed with actionable wisdom. Whether you’re preparing for your own Leadville-level challenge or just looking for inspiration to take your training up a notch, Melissa and Isaiah’s story will remind you: success comes from knowing your strengths, planning with purpose, and learning to thrive both in data and what's out of your control.

03:14 Parental Influence and Sport Choices

11:53 Building Confidence Through Specific Workouts

13:58 Racing Strategy & Mental Toughness

17:51 Evolving Race Tactics in Women’s Cycling

19:48 Optimizing Athletic Power Curve

25:15 Remote Coaching's Unique Connection

26:01 Coaching: Beyond Data, Emotional Support

29:20 Leadville Race Experience Insights

36:37 Redefining Winning Beyond Titles

43:36 Altitude Data Boosted Race Performance

Hear how structured workouts, virtual communities, and game-changing tech combine for authentic, effective winter training — or cycling in general.

George Gilbert and Tim Cusick join host Dirk Friel for a look into the shift of virtual training and how purposeful, science-backed structure can help both athletes and coaches make the most of winter (or year-round) workouts.

George, TrainingPeaks’ VP of Virtual Platforms and the mind behind TrainingPeaks Virtual, pulls back the curtain on the fast pace of innovation in the virtual cycling world. From supporting completely custom GPX route uploads, called GPXplore, to immersive, realistic physics for cornering and drafting, the focus is on making indoor training both motivating and specific to real-world cycling. George emphasizes the value of credibility and seamless integration — your outdoor and indoor data, preferences, and progress are all in sync for an experience that works as hard as you do.

Tim, founder of Basecamp Coaching and TrainingPeaks WKO product lead, shares how his holistic approach unites expert coaching, nutrition, strength, and mental skills. By leveraging technology and community-driven group workouts, Basecamp delivers individualized plans that encourage consistency and bring the camaraderie of a training camp right to your room or pain cave. Tim urges coaches to lean into building engaging communities, use technology to scale their expertise, and focus on process-oriented growth rather than endless racing or chasing every metric.

Key takeaways: Successful indoor training isn’t about generic "spin classes" or chasing the latest trend — it’s about purposeful structure, real-world specificity, and the power of community. Learn about features like Zen mode for focused training, heart rate-based ERG workouts, and dynamic challenge events. Listen in for a fresh look at how tech, expert guidance, and meaningful connection can help you nail your goals — whether you’re prepping for your first century, a bucket-list crit, or want to start your season stronger than ever.

Scott Johnston, fresh off coaching both the men's and women's winners of UTMB in the same year, shares his coaching philosophy with Dirk Friel. Scott emphasizes the value of consistent, disciplined training rooted in tried-and-true principles. Not through flashy shortcuts, just a thoughtful blend of science, individualized pacing, and real-world adaptability.

Throughout the conversation, Scott explains how he tailored training for Ruth Croft and Tom Evans, highlighting that while every Evoke Endurance training plan is built on a shared set of core principles, the real magic lies in personalizing workouts to each athlete's unique needs and life circumstances. Hear how Scott's approach balances rigorous data—like lactate testing and measured thresholds—with the all-important "soft" skills of daily check-ins, building trust, and keeping athletes mentally anchored during major events.

One clear takeaway: success is less about pushing past your limits at every session and more about knowing when to hold back, adapt, or shift focus. Scott also dives into the technical side: steep treadmill sessions to build fatigue resistance, the smart use of poles, innovative altitude and heat strategies, and the power of true athlete-coach communication.

00:00 Race Preparation

05:17 Prepared for Rainy Conditions

09:08 Running Takes Backseat to New Priorities

11:00 Speed vs. Endurance Training Balance

15:56 Feared Treadmill Workout

17:04 Lactate-Controlled Workout Intensity

22:54 Technological Advancements Elevate Athletic Performance

24:32 Beyond Data: Understanding Athletes' Internal Load

28:14 Safe Training Limits Prevent Injuries

32:33 Coaches as Essential Partners

You're not seeing things. CoachCast has been renamed Endurance Unlimited. Stay tuned for more great episodes and more. Now, on to this episode...

Dr. Iñigo San-Millán explains the science and strategy behind optimal cycling nutrition. Learn how TrainingPeaks' new Fueling Insights feature leverages decades of his metabolic research data to help athletes and coaches evaluate and individualize fueling plans based on athlete metrics, not guesswork. From breaking through the outdated 40-gram carb ceiling to personalizing race-day nutrition for every level of today's cyclist, learn how this tool is changing how we plan, perform and recover.

03:34 Iñigo Intro and Current Roles

07:50 Revamping Carbohydrate Intake for Athletes

12:41 Metabolic Flexibility

14:28 Pioneering Carbohydrate Oxidation Research

19:08 Fat Oxidation Misconceptions in Athletes

21:07 FATMAX: Peak Fat Oxidation Point

26:30 Race Performance and Energy Expenditure

27:48 Balancing Glycogen for Athletes

31:05 Cyclists' Nutrition & Intensity

38:31 Fueling Insights Workout Calculation Steps

39:48 Metabolism Variability Among Individuals

44:32 Risks of Fasted Workouts

47:16 Understanding Gross Efficiency Limitations

56:54 The Nutrition Evolution

Learn more about Fueling Insights

Learn more about TrainingPeaks

Episode 1, Season 5: The Biochemistry of Zone 2

The evolution of paddle sport racing is pushing the limits of endurance competition, where training technology and data-driven coaching play a significant role.

April Zilg, world champion paddle athlete, joins the show to share her journey from "couch potato" to the top of the stand up paddle board (SUP) world—all powered by smart training, dedication and data. In this episode, April reveals how technique-focused coaching, a science-based approach to training and leveraging TrainingPeaks shapes her work with athletes of all levels.

Get a crash course in the many flavors of paddle sports—from lightning-fast sprints to epic 1,000-mile adventures—and how race type, equipment and environment shape effective training strategies. April stresses the importance of tracking progress, balancing intensity and recovery, and being open to new technology, including heart rate and (soon) power meters on the water.

Whether you're curious about SUP racing, endurance coaching, or just want a peek behind the paddle, this episode is full of valuable coaching and training tips.

In this episode, host Dirk Friel sits down with professional gravel racer and Ignition Coaching coach Dylan Johnson to dig into all things gravel.

They break down the cutting-edge equipment trends seen at the 2025 edition of Unbound Gravel, as well as training trends, nutrition and training tips for both amateurs and pros. Hear why mountain bike tires are dominating the scene, the evolving role of aerodynamics in the sport, and the reasons behind faster race times over the last few years.

Whether you're a seasoned cyclist or a gravel-curious newcomer, you'll hear expert advice on your next gravel race and the new "Unbound Block" approach to training. Dylan also offers a glimpse into the future of even faster gravel racing.

To learn more about Dylan Johnson, check out his training plans or follow him on YouTube and Instagram.

In this episode of the CoachCast, host Dirk Friel sits down with Kristen Arnold, a registered dietitian, elite cycling coach, and former pro racer, to unpack the complex relationship endurance athletes often have with food and body image. Drawing from her coaching and clinical experience, Kristen explores how disordered eating patterns can quietly surface in training environments that overemphasize being lean, disciplined, or performing at any cost.

Kristen offers practical strategies for coaches and athletes to identify red flags, reframe food as fuel (not a reward or punishment), and prioritize long-term health alongside results. From race-day fueling to an off-season mindset, this conversation challenges outdated norms and empowers listeners to pursue performance with compassion, curiosity, and balance.

Resources discussed in this episode:

Environment and Language Guide for Discussing and Managing Physique

USOPC Sports Nutrition Resources for Young Athletes

Directory of Registered Dietitians

Sports Nutrition for Women E-Course

HEXIS App

Fulein App

In this episode, Dirk Friel talks with Alex Martin, a former professional motocross and supercross racer who spent over 15 years competing at the highest level, earning podiums and top-five finishes. After retiring from racing as a pro, Alex leaned into his passion for training and performance, co-founding Troll Training. His coaching company blends motocross performance with endurance sports methodologies.

Alex shares his journey from motocross to recently catching the “running bug” and how structured training, especially via TrainingPeaks, helped him transform his racing career and life after retirement. He just raced the 2025 Boston Marathon, finishing at 2:48:35, just shy of a PR, with plans to run several other big races in the coming months.

From building marathon fitness as a busy dad and coach to balancing strength, endurance, and recovery in high-risk motorsports, Alex shares an insider’s look at taking advantage of experience and science to advance the art of coaching unique athletes.