Neal Henderson doesn’t believe FTP-based workouts are enough to train effectively. So what should you do instead? Coach Neal relies on 4-D Power. Want to learn more about what this looks like? Take a listen to this podcast! Neal Henderson began coaching endurance sport athletes in the early 1990’s and founded APEX Coaching in 1999. He has coached several national champions, multiple world champions, and several Olympians. Neal raced triathlon professionally from 2000-2003. He is an Elite USA Triathlon and USA Cycling certified coach and was the 2007 USA Cycling Developmental Coach of the Year. He was also named the 2009 USA National Cycling Coach of the Year and in 2011 was awarded the Doc Councilman Coach of the Year award by the United States Olympic Committee (USOC) for the use of science in his coaching. Neal has been a staff member at the 2012 and 2016 Olympic Games as a cycling coach, and has served on multiple coaching committees for USA Cycling and USA Triathlon. In this week’s podcast, Sonya and Neal talk all things training, intensity, 4-D Power training, how to be an athlete and more.

How to Up Your Game and Training Plan with Sufferfest Coach Neal Henderson

Pro Mountain Biker, Plant-Based Athlete, and World Endurance Champion, Sonya Looney interviews inspiring leaders about vegan & plant-based nutrition, cycling and endurance training, mountain bike tips, sports psychology, adventure travel,  mindset, personal development, and entrepreneurship to help you unlock the best and healthiest version of yourself.  Find out more at: www.sonyalooney.com

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Perfectionism, self-criticism, self-hatred. As an athlete, academic, or even a parent, finding the path to self-compassion can be easily interrupted. Psychologist James Kirby helps break down the nuances of these feelings and their profound impacts on mental health and well-being.   Sonya and James talk about different types of self-criticism, the importance of self-compassion in goal-setting and relationships, and practical strategies for fostering self-compassion in daily life. Plus, learn how your relationships are affected.  Here are a few key takeaways: - There are two types of self-criticism - inadequate and hostile - Self-compassion can help sustain goals by aiding recovery from setbacks - Compassion is an active process of understanding and alleviating suffering - Shame strongly impacts relationships - Recognizing and appreciating unseen acts of compassion from partners can foster gratitude and positivity in relationships LINKS: - Learn more about James and his work - Nurturing self compassion with Dr. Diana Hill - How  self-compassion is NOT letting yourself off the hook - Navigating perfectionism with Thom Curran

Perfectionism, Self-Criticism and the Path to Self-Compassion with Psychologist James Kirby

How can moving our bodies and connecting with others optimize brain health across our lifespan? I sat down with Dr. John Ratey and Travis Macy to discuss how our modern lifestyles may be affecting our innate human tendencies. From the transformative power of movement on brain health and ADHD to the importance of embracing neurodiversity and individual strengths, this episode is packed with eye-opening revelations and practical strategies for optimizing our health and happiness. Dr. Ratey shares insights on the science behind BDNF, the profound effects of social bonds on mood, and more. Our conversation challenges assumptions surrounding addiction and provided actionable strategies for optimizing brain health through movement. Here are a few key takeaways: - The science behind why exercise and social interaction are vital for brain health, cognitive function, and well-being - Why spending time in nature has profound positive impacts on our hormones, physiology, and mental state - How implementing exercise programs in schools and workplaces can significantly improve learning - The power of embracing neurodiversity and finding activities that utilize our unique strengths LINKS:  Learn more about Dr. John Ratey Listen to the Travis Macy Show Check out an episode about longevity with coach Joe Friel Exercise during and after pregnancy with  Dr. Catherine Cram 

Movement, Nature, and Connection for Optimal Well-Being with John Ratey

Why is food so complicated for us? As a professional mountain biker, a national board-certified health and wellness coach, and my certification in plant-based nutritional studies, I know firsthand the importance of fueling our bodies with the right foods. But as Dr. Jud Brewer shares, our relationship with food goes beyond mere sustenance—it's deeply intertwined with our emotions, habits, and mindset. Get ready to gain valuable insights and actionable strategies for mastering your mind and revolutionizing your approach to eating.   KEY TAKEAWAYS -  Neuroscience of Habits: Our brains are wired through reinforcement learning to form food habits and associate food with reward and danger for survival purposes.- True Hunger: Modern convenience and constant food exposure can lead to emotional eating in the absence of true hunger.- Hunger vs Cravings: Mindfulness techniques like noting can help differentiate physical hunger from cravings.- Health Food Relationships: Embracing concepts like uncertainty, kindness and curiosity.- Power of Plant-Based: Adopting a mostly whole foods, plant-based diet may enhance mood, gut health and overall well-being.    LINKS - Listen to my first episode with Dr. Jud on  overcoming bad habits - Why you can't  think your way to change with Dr. Jud - Hear my reflection about overcoming food guilt

The Neuroscience of Food Habits with Dr. Jud Brewer

    Becoming a mother is a transformative experience, but for elite athletes like Amanda Basham, it also presents unique challenges when it comes to pursuing their dreams. I was honored to sit down with Amanda to hear her story of returning to competitive sports after having children and the profound lessons she's learned along the way.   Amanda is a professional trail runner and endurance coach with an inspiring path in the world of ultra running. We explore the profound changes in training, racing, and life schedules that come with becoming a mother, and Amanda shares her experiences returning to racing postpartum. From battling self-doubt to navigating the lack of support for postpartum athletes, Amanda sheds light on the often-overlooked struggles faced by mothers in athletics.   Together, we discuss strategies for managing disappointment, expectations, and the mental toughness required to persevere as both athletes and mothers. Plus, the complexities of co-parenting while pursuing elite sports, highlighting the importance of flexibility, communication, and self-care.   KEY TAKEAWAYS  Returning to sports after having kids is very challenging both physically and mentally.  There is a lack of support for postpartum athletes from sponsors, races, and in general.  Having a positive mindset and not giving up can help overcome mental hurdles.  Flexibility and communication are needed to balance parenting and competing.  Sharing real stories of challenge and success can inspire and support other mothers.   LINKS  - Learn more about Amanda Basham's career- Watch my documentary for free: Benched - Listen to Work, Parent, Thrive with Yael Schonbrun  - Check out my solo episode, Rethinking Competition - Cultivating an adaptive mindset on competition  with Kim Perkins, PhD 

Real Stories of Challenge, Support, and Motherhood with Ultra Runner Amanda Basham

Professional beach volleyball player Betsi Flint brings a unique perspective to our audience of endurance athletes and high performers. As the first volleyball player we've had on the podcast, she offers invaluable insights into the mental aspects that are so crucial to success in sports, life, and motherhood. As a Team USA 7-time AVP champ, Betsi has earned Gold in China and Silver Medals in Canada and Australia in the Olympics. She has also nailed the delicate balance of motherhood and athletic career.  Betsi shares candidly about the financial challenges of competing professionally in volleyball, shedding light on the often-overlooked realities of life as an athlete. Plus, we learn strategies and support systems that Betsi relies on to thrive in life and work.  Here are a few key takeaways:  - Finances of Professional Sports: Athletes rely on tournament placements, sponsors, and their own funds.- Motherhood and Sports: How support from family, prioritizing recovery and sleep, and employing mental skills help to overcome challenges.- Coping with Loss: Learn how Betsi uses Journaling, working with a mental coach, and using self-talk to help with mental preparation.- Perspective on Competition: Can appreciating how others push us to higher levels provide a better perspective?- Finding Purpose and Fulfillment: Why pursuits beyond just athletic achievements like inspiring others and connecting with family is important for ongoing motivation.  LINKS:  -  Check out my solo episode, Rethinking Competition - Cultivating an adaptive mindset on competition  with Kim Perkins, PhD   

How to Up Your Game and Training Plan with Sufferfest Coach Neal Henderson

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