I am back for another "walk and talk" podcast.

On the 12th April, I raced the Milano Marathon.

This gives the full breakdown, the prep, the logistics, the race itself. The good the bad and the ugly.

I FINALLY got the sub-3 that I was after, but I am still left feeling there is so much more to get out of me.

I thought I was ready for Milan… and in a lot of ways, I was.

But the marathon isn’t about what you’re capable of at your best.It’s about what you can hold onto when things start to fade.

This is a proper, honest debrief:

• ​the build
• ​the execution
• ​the moment it changed
• ​and what I’d do differently

If you’re training for a marathon, this is the stuff that actually matters.

We’ve only gone and bagged ourselves another National Champ!

This was such a great conversation, Xan is such a wonderful unique character and it was really nice to hear her insights into all things cross racing.

https://www.instagram.com/xancrees/

If you'd like to buy me a coffee:

https://buymeacoffee.com/spillthewatts?l=en

*Warning graphic stories*

Nick Cooper was a very good cyclist, racing at the top level on the road in the UK and across the continent.
This all changed when he was struck by a car (whom the driver was high) sending him flying up in the air and landing on the road with many potentially life changing injuries. (see CCTV footage in link below).

In this podcast, we will talk at length about the incident itself, the recovery process involved, to what extent this played its part on his mental health and the friends and family involved, and where he is at with things currently.

This podcast did get very deep, emotional, and graphic at times, so please be warned.

CCTV footage / story:

https://road.cc/content/news/drug-driver-avoids-jail-horrific-cyclist-crash-310681

Nick's Instagram:

https://www.instagram.com/_nickcooper_/

Buy me a coffee:

https://buymeacoffee.com/spillthewatts?l=en

Tim is the team manager / DS of Shibden Apex RT which is the top ranked women’s junior team in the WORLD.

This team has been developing future stars for many years now, with the likes of Cat Ferguson and Imogen Wolff (Previous guests of the pod) both honing in their skills and talents to go on to further pro teams.

The work that goes into being a team manager is hugely underrated, and in this podcast we hope to spread some light onto what is involved.

We also talk about:

How important sponsors are for teams

What each of the girls does on a race weekend?

How the parents are such key roles for the riders.

And what pro teams are actually looking for?

Vicky Walshaw is a nutrition consultant supporting ambitious and active individuals. She has a First Class Bachelor of Science in Nutritional Sciences, a Diploma in Personalised Nutrition Practice, and she is a Former Clinical Nurse.

I am confident the information in this pod will be applicable to many people, at all levels of cycling performance.

https://www.instagram.com/vickywalshawnutrition/

If you like this podcast, please buy me a coffee at:

https://buymeacoffee.com/spillthewatts?l=en

Today’s guest is Dr Tom Mwambingu, who is a consultant cardiologist with expertise in sports cardiology, general cardiology, exercise prescription and cardiac imaging.
Covid-19 has been around us for many years now.

We’ve seen many strains of the virus, and it’s affected many people in lots of different ways.

Outside of normal population, we have seen countless athletic population also suffering with short and long term effects from contracting the disease too. These include many pro and amateur cyclists who have had issues post Covid, meaning they have to have months, sometimes years off exercise.

From experience, since the virus is now less “in the media” athletes are taking far too relaxed approach to it, and are often training even when they have a firm knowledge they are ill with it, and not considering the long-lasting affects.

The reason for this podcast is that I want to voice the risks associated with this and make it more common knowledge of why we still need to take this disease seriously.

Training and racing with Covid-19 can not only have short term return to exercise limitations, but it can have long lasting effects to your heart and overall health.

In this episode, expect to learn:

- What COVID-19 is and how it affects us as athletes?
- What is pericarditis and myocarditis?
- What are the symptoms of these?
- Why we should be concerned as athletes?
- What is an appropriate return to exercise protocol?

Share far and wide!

Peter is a Strength & Conditioning coach, qualified with a Bachelors degree in Sport & Exercise Science and Masters in Strength & Conditioning.

Take notes, and enjoy!

You can get in touch with Peter here:

Email:

⁠[email protected]⁠

Website:

⁠https://www.procyclingstrength.com/⁠

⁠https://www.instagram.com/pjhgascoigne_coach/⁠

2 days ago, I completed the 26.2 miles of the Yorkshire Marathon.

I set out with a very clear goal in my head of getting a sub-3hour time, and was very public about this.

The race did not go to plan, I failed miserably at what I set out to do, and was without a doubt, the hardest race I have ever had to endure for many reasons.

Come along with me, and let me talk you through it.

Cat Ferguson is arguably the most talked about female cyclist in the world right now – and for good reason.

Only a few weeks ago, Cat did the double, winning both the Worlds TT and the Worlds Road race as a Junior.

Not only that, but only a few days ago she just won the Binche Chimay Binche as her second pro win for Movistar and first since becoming junior world champion.

Cat has been on this podcast before, back in July last year which was a few weeks before her 2023 Worlds performance.

In this podcast, we will learn about her journey in the last 12 months, the disappointment which came in Glasgow, we talk about her signing with Movistar, and what her Worlds results really meant to her this year.

In this podcast, we will talk about all things bike racing, nutrition, what life is like for her, what she has changed and how she keeps getting faster.

The 3 Peaks Cyclo-Cross is staged in the Yorkshire Dales every year at the end of September. It is the toughest and biggest Cyclo-Cross event in the UK!.

Rob Jebb has won this prestigious race more than anyone else, a whopping 13 times in his lifetime!
In this podcast we will talk about Rob’s early years in sport, what life is like racing now, some tips and tricks of how to ride the three peaks, what equipment considerations there are, and how you should manipulate your training going into the event.

If you’re racing the three peaks this year, or want to give it a go, this is not one to miss!