In IJAH POD 083, Jon sits down with athlete and coach Brian Cauti to cut through the noise of “bio-hacks” and “hero weeks.” As we head into the thick of training season, this conversation is all about sustainable performance—the habits and structures that actually stick when real life gets in the way. Brian shares his evolution from a pure cyclist to a hybrid endurance athlete, offering a masterclass on how to balance high-volume cycling with the impact of running. We dive deep into why cyclists often get injured when they start running (the “aerobic engine problem”) and how to build a body that’s durable enough to handle the miles. In this episode, we cover: The Smart Winter Block: Why consistency beats intensity every single time, Hybrid Athlete Priorities: How to decide whether the bike or the run takes the lead, Strength for Endurance: The essential movement patterns every cyclist needs (without becoming a bodybuilder), Injury Prevention & Prehab: What “durability” looks like in practice and how to manage the mental side of a setback, The Copenhagen Effect: What a trip to Denmark taught Brian about daily movement and the US “sport object” obsession. Whether you’re training for a spring gravel race or just trying to stay consistent through the winter, this episode is a blueprint for becoming a more self-aware, resilient athlete.