Not Last

Episode 9

Recovery - how to know when it's time to take a break.

You want to get stronger, fitter, faster. But how?

After 15 years of training and racing, I've picked up a few queues when my body says it's time to back off or take a break. This episode, I'm going to talk about how to identify these triggers and what you can do to re-establish balance. 

Recovery days are some of the hardest training sessions I have to do, it's not until I fully realize and accept that recovery is EQUAL to training and is part of the program do I start to see the gains I want to see.

Your takeaways from this episode:

1. Recovery is EQUAL to training
2. Stress is stress
3. Strive for balance and growth, not always seeking a new PB

Now I ask you to consider these 3x things before next week's episode:

1. Is my lifestyle balanced?
2. Am I happy with the progress I'm making?
3. Am I staying on target?

As I mentioned in this episode, if you want a really great podcast that's honest, raw, funny and a little creepy give a listen to My Favorite Murder. These ladies are pretty amazing if you're not already familiar with this internet sensation. :)

Follow and connect on Instagram @notlast_podcast #notlastpodcast

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Artwork designed by Paige Anochibar, music generously permitted by Flamingosis.

Episode 8

"Envision Success

Are you stuck in a rut? Stressed out by work and life? Want to make a change but don't know where to start? That was me about 5 years ago until I started to map out where I wanted to go and kept myself open to opportunities that allowed me to reach my new goals. 

This week I'm talking about the magic of vision boarding and I share with you first hand experience of how I was able to take my current reality and make key changes to achieve my desired reality. Now I'm working on round two, in an effort to achieve a new desired reality.

"Luck is the residue of design." -John Milton

Watch this TED TALK about visualization and how to draw your own vision board.

I'll leave you with this thought until next week; what is your desired reality and how are you keeping yourself open to opportunities to achieve it?

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Artwork designed by Paige Anochibar, music generously permitted by Flamingosis.

Episode 7

"Pre Race Routine (or if I ever get to race again, here's how I prep)."

Today I'm talking about how I've built a pre race routine to better handle the race day jitters and give yourself tiny edge over your competition.

Mentioned in this episode, here is my standard stage race prep list, you may have seen this before (I've shared it with others and somehow it made it's way into some magazines). Below is my 2019 pre-race playlist

Bicycle Race Packing List - STAGE RACE

The Essentials

• Road bike, TT bike
• Bike rack  & extra straps/cord 
• Wahoo, Etap batteries/ Chargers
• Wheels (all of them) & tags, Red bag
• Laundry basket, 2 race day bags 

Everyday Clothing

• Sleeping clothes, 2 pairs shorts 
• 1 pair pants, 4 t-shirts 
• 4 underwear/socks
• Fleece jacket and/or rain jacket 
• Swim suit (pool?), Hat, Chacos, Sunglasses

Race Kit

• Road helmet w/ bag, TT helmet w/ bag
• Skinsuit, San Remo suit 
• 2 pair shoes w/ bags, 4 race socks
• Aero shoe covers, Rain shoe covers 
• 4 jerseys, 4 bibs, Base layers
• 4x gloves (short finger), 1x (long finger- midweight), 1x (long finger- rain)
• Sunglasses w/  case, Numbers & safety pins
• Arm warmers, Knee/ leg warmers, Wind vest
• Rain jacket and/or soft shell, Musette bag 2x

Tools

• Super tool kit (Mast Mech kit)
• Pump, workstand, trainer
• Extra cleats, tires, tubes, brake pads, cables

Food

• Small cooler & reusable bag/hampers & plastic bags 
• Drink mix, Gels/bars/ride food 
• 8 bottles, Pellegrino 
• Sweet/salty/fruity/crunchy  
• Paper towels, Pre-packaged lunch/dinner

Bathroom Items:

• Hand sanitizer, Roll of TP 
• Toiletry items & bag, Chamois cream 
• tweezers, Ibuprofen 
• Allergy medicine, Eye drops
• Sunscreen, Glasses cleaner

Extras

• 2 large towels/2 micro towels 
• Chargers for Wahoo, iPod, phones
• iPod w/ headphones, Camp chairs, Newspaper for drying shoes
• Technical guide & hotel directions
• Books, Extra shoes, Camera, Checkbook

2019 Pre Race Playlist

• Ain't Gonna Die Tonight- Macklemore
• Can't Hold Us - Maklemore
• Sail (Unlimited Gravity Remix) - AWOL Nation
• Downtown - Macklemore
• B2U - Boombox Cartel
• Black Coast (Lucian Remix) - Trndsttr
• Everytime - Toby Green
• Collapse 2.0 - Zeds Dead
• Dance Off - Macklemore
• Black Betty Techno Remix - Black Betty
• Let there be light- Justice
• Greyhound- Swedish house mafia
• Newjack - Justice
• Firebreather - Macklemore
• Phantom - Justice
• Levitate- Macklemore
• Glorious - Macklemore
• Aerodynamic/ Forget about the world- Daft Punk Alive 2007
• Updown Funk - Mark Robinson & Bruno Mars
• Too Much of Heaven - Eiffel 65
• The Edge - Eiffel 65

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Episode 6

"The Golden Hour"

This week, we're talking about a true testament of human achievement; Western States 100.

Here are some stats about the race

• 100 miles of high country trail running through the Sierra Nevada mountains
• 18,000 feet of elevation gain
• 23,000 feet of elevation loss
• Nearly half of this race is ran in the dark
• You have 30 hours

There's always a winner, but this week I talk about the "golden hour" of this race, the final 60 minutes before the cutoff where athletes scrape, claw and crawl their way to the finish line. What makes this event truly unique is that every runner is celebrated on equal footing from  pro to amateur.

I also talk about my favorite ultra race; Ultra du Mont Blanc (UTMB) another monument in the ultra scene where even finishing the herculean course is a testament to ones dedication and sheer fortitude.

Western States 100
UTMB

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Artwork designed by Paige Anochibar, music generously permitted by Flamingosis.

Episode 5

"The Outsider"

The band aid has been ripped off and I'll regale you on my first UCI pro race experience.

Chrono Kristen Armstrong.


Follow and connect on Instagram @notlast_podcast #notlastpodcast tell me your favorite part of Le Tour, or ask questions, I'd be happy to try and answer them. 

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Artwork designed by Paige Anochibar, music generously permitted by Flamingosis.

Episode 4

"Lanterne Rouge"

Being celebrated for arriving in last place is an odd thing to consider, however when the race is so difficult, just finishing is an honor.

Excerpts in this episode come from Lanterne Rouge by Max Leonard

Voice over generously provided by athletics archivist and historian Lauren Goss

Be sure to follow the 107th edition of the Tour de France, it's always an amazing spectacle, full of drama, sportsmanship and steeped in history.

Follow and connect on Instagram @notlast_podcast #notlastpodcast tell me your favorite part of Le Tour, or ask questions, I'd be happy to try and answer them. 

Subscribe and tell your friends to find us on Spotify, Apple, Google & Stitcher podcasts

Artwork designed by Paige Anochibar, music generously permitted by Flamingosis.

Episode 3

"Finding my drive"

Setbacks can be a reality check and while nobody wants them, they're a necessary part of life. It's what we do when we encounter them that determines how we get through it and what impact they have on us.

This episode talks about setbacks and ways to stay motivated during difficult times especially during COVID.

Listen to this Ted talk by Sarah Knight

"choose discomfort over resentment."  - Brene Brown

Follow and connect on Instagram @notlast_podcast #notlastpodcast

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Artwork designed by Paige Anochibar, music generously permitted by Flamingosis.

Episode 2

"Mantras"

How I developed a personal mantra and use it everyday.  We'll explore the differences between mantras, statements and motivational quotes and how to add these to your mental toolbox. 

Here is some tidbits I use that keep me centered, motivated and empowered:

There is no secret, keep going.
How you do anything is how you do everything.
We earn our medals in the winter and collect them in the summer.
Sip, Sip, Settle.
Back to center.
You have more to give.
Clear the static.
How bad do you want it?
You are so strong.
Over the hump. 

My personal mantra, STAY ON TARGET. 

Do you have a mantra or deeply resonating statement/ quote that you use? Send a message or comment on Instagram, I'd love to hear about it! 

Follow and connect on Instagram @notlast_podcast  #notlastpodcast

Artwork designed by Paige Anochibar, music generously allowed by Flamingosis.

Episode 1

I want to share my story of being an OK athlete with a big scary dream. Exploring the idea of what does it mean to be "not last," and how we pick ourselves up when we are. This podcast will highlight my journey through sport and highlight the untold stories of people who gave everything for the start line. 

Follow and connect on Instagram @notlast_podcast

Artwork designed by Paige Anochibar, music generously allowed by Flamingosis.