Under the Sun

In this episode Coach Tim Hall and Coach Zach Gregg breakdown two big topics: 1) why performance testing is important, and how to approach it mentally, and 2) the value of early season races, what to focus on in them, and the mindset required to grow from them.

*0:00 - intro into the talking points

*3:00 - why is performance testing important

*10:45 - how to use the test data effectively

*14:40 - how training zones help the athlete

*20:20 - top tips on how to mentally approach a test

*31:00 - accept the benchmark and trust the process

*33:00 - Zach shares his recent FTP test experience on Roan Mountain

*38:40 - how early season races help an athlete

*43:40 - things to think about as you are racing early season

*49:00 - what not to focus on: points and placing

*53:50 - Zach's recent race experience and what he learned

*59:00 - a mistake a coach can help athletes overcome after an early race

*1:05:00 - talking with the competition or teammates to accelerate learning

*1:09:20 - accountability and accepting constructive criticism

*1:12:20 - upcoming topic of Mindset and Decision Making

Our guest is Emily Shields-Werner, a Registered Dietician and Sports Nutritionist, and previous guest from episode #44 where she discussed her story as an athlete. In this episode we discuss all things nutrition, its important to endurance sports performance, and how to have a balanced and healthy relationship with food. Emily is also a 3x collegiate national champion and professional cyclocross racer.

Questions and topics discussed:

*0:00 - Zach's relationship to food

*3:30 - intro and background to Emily Shields-Werner

*6:00 - steps taken with a new nutritional client

*9:20 - how to combat the pandemic

*11:30 - apps, tools, and services to help manage your diet

*16:40 - why getting blood work done is good to do

*20:00 - what are the best sources of iron

*22:00 - third party verification of supplements, USP or NSF

*24:30 - how to determine and achieve your ideal weight

*34:15 - what vegetarians and vegans should consider

*38:00 - peanut butter, almond butter, hydrogenated oil

*41:00 - should athletes take supplements & what to take

*46:50 - women specific considerations

*51:00 - masters athlete considerations for 40/50/60 year olds

*55:00 - what are common foods to stop consuming

*1:02:00 - what is best for recovery after hard training/racing

*1:04:40 - why fat is necessary and good for you

*1:07:00 - how to incorporate sweets into your diet

*1:10:00 - what habits actually work for Emily and Kerry

*1:14:00 - how to increase awareness and knowledge to manage your diet

Website: https://emilywernersportsnutrition.com

Instagram: https://www.instagram.com/emily.shields.werner

Email: emilywernerRDN @gmail com

Favorite app: https://www.recoveryrecord.com/

Concussion care: http://braincare.center/shop/

Recommended supplement companies:

https://www.pureencapsulations.com

https://www.integrativepro.com

https://www.thorne.com

Our guest is Coach Zach Nehr, a professional cyclist, coach, and writer. Zach is on the Project Echelon Pro Cycling Team, writes for Velonews, was the DS of Team USA Esports World Championships, and has become a cycling coach since graduating from Marian University where he earned a national championship jersey.

*0:00 - opening remarks

*3:45 - Zach's first bike race and "thrill of the speed"

*7:25 - winning collegiate nationals and what collegiate cycling meant to Zach

*13:00 - mental approach to overcoming surgery and winning nationals

*17:30 - progression from collegiate to writer to pro cycling to coach

*23:00 - eye opening experience at Pro Nationals, benchmars

*26:20 - finding time for coaching

*29:30 - how Zach entered Virtual Racing

*34:30 - racing indoor virtual leagues and differences between them

*39:40 - directing Team USA at Virtual Worlds

*48:40 - future of virtual and Zwift vs RGT

*54:00 - difference of racing real world vs the game of virtual

*58:20 - periodization and progression for virtual racers

*1:03:00 - writing power analysis breakdowns for Velonews

*1:11:00 - applying the science towards the art of coaching

Website: http://zachnehr.com/

Instagram Athlete: https://www.instagram.com/zachnehr/

Instagram Coach: https://www.instagram.com/znehrcoaching/

LinkedIn: https://www.linkedin.com/in/zach-nehr-9aa56b130/

Facebook Athlete: https://www.facebook.com/zach.nehr/

Facebook Coach: https://www.facebook.com/znehrcoaching

Twitter: https://twitter.com/zachnehr

Strava: https://www.strava.com/athletes/2722597

YouTube: https://www.youtube.com/channel/UC2veHmuIw-JiXR79zwI-P6w

Our guest is Coach Todd Nordmeyer of Endeavor Performance in Nashville, Tennessee. Todd has been a Level 1 USA Cycling certified coach for nearly 20 years, and a certified Retul bike fitter for over 10 years. In this episode we discuss the following:

*2:45 - Intro to Todd Nordmeyer

*5:40 - what is Endeavor Performance

*9:30 - Todd's first bike race in Louisville

*16:45 - why Todd chose the Retul fit system

*21:40 - what other fit systems exist

*26:00 - three key benefits from a professional bike fit

*30:35 - most common correction: why your saddle is priority #1

*36:20 - the process of a Retul bike fit

*46:00 - most common adjustments made

*48:45 - the Retul sizing cycle tool to help you buy a new bike

*55:20 - crank arm length considerations

*58:00 - considerations for sprinters and climbers

*1:04:20 - foot and cleat position

*1:08:50 - things to tinker with, saddle and shoes

*1:19:20 - the future of fitting & new technologies on the horizon: Leomo, Stac, 3-D printing & Virtual

Endeavor Performance: http://endeavorperformance.com/

Instagram: https://www.instagram.com/EndeavorPerformance/

Facebook: https://www.facebook.com/EndeavorPerformance

Retul: https://www.retul.com/

In this episode Coach Tim Hall and Coach Zach Gregg discuss two different topics: 1) what to do when you are sick, and 2) our first bike races and what racing has taught us. This topic of illness is one we cover with our athletes on a regular basis, and there are some general principles to follow to help you recover in order to resume training. We share the right decisions to make when you are feeling sick or suffering from various symptoms negatively affecting your health. The show ends with both coaches sharing stories about their first bicycle race, what they have learned since, and how that experience excited them to keep going.

This episode's timeline of topics:

*3:00 - feedback from listeners and constructive criticism

*6:00 - what should you do if you are sick?

*7:00 - is it above or below your neck?

*10:20 - how to describe it and communicate it to your coach

*15:00 - the big three symptoms and keys to help improve recovery

*22:00 - when to resume training, when to see a doctor

*28:45 - summation of advice

*33:00 - Zach's story on starting to ride on the MTB

*36:00 - Zach's first road race in Virginia

*44:20 - lasting friendships from your first race

*48:30 - why Zach enjoys bike racing

*53:00 - Tim's first bike race in Tennessee

*58:00 - coping with failure in sports and cycling

*1:02:30 - you don't have to win to win

Photo: Zach Gregg competing in his first road race.

YouTube channel: https://www.youtube.com/channel/UCEOrD_hgKB5lY3VaZKdzd4Q

Instagram: https://www.instagram.com/under_the_sun_podcast/

Facebook: https://www.facebook.com/UndertheSunwithCoachTimHall

In this episode of The Art & Science of Coaching, we interview Heath Dotson of HD Coaching out of Asheville, NC. Heath is a full-time coach with expertise in aerodynamics and wind tunnel testing, plus has over 30 years experience as a bicycle racer. In this episode we discuss the following:

*2:00 - intro to Heath's background starting in the late '80s

*6:45 - start in racing triathlon ending in Kona

*10:00 - pivoting back to cycling

*19:00 - how aerodynamics became his focus

*23:00 - why is aerodynamics important?

*30:00 - early experiences with aerodynamics on the track

*35:00 - wind tunnel time

*38:00 - takeaways from Aero Camp

*45:00 - the fastest gear and body composition differences

*48:00 - CdA and equipment combination suggestions

*53:30 - "Chung Method" and other field tests outside of a wind tunnel

*1:00:00 - Yaw angle aerodynamics

*1:04:00 - what is more important - weight or aero, and benefit of narrow bars

*1:11:00 - tips and modifications for a team time trial

*1:17:25 - skinsuits and advice on aero practice

*1:24:00 - aerodynamics is not just for time trials

*1:33:00 - time trial events to grow the discipline and 2020 races

*1:36:00 - how to use the next few months to improve your aero setup

*1:43:30 - how to contact and follow Heath

website - www.aerocamp.cc

coaching - www.hdcoaching.net/

Instagram - @HDcoaching

Coach Zach Gregg and Coach Tim Hall discuss training focus for athletes going from the Base phase to Build phase. In this episode, the coaches discuss the following topics:

*2:00 - training in Tuscon

*6:00 - climbing Mt. Lemmon

*10:00 - thinkings about the Build phase

*14:00 - discipline in training

*18:00 - Build phase workouts to do, tempo work

*24:30 - the "New Cool"

*28:00 - metrics to consider and improve on

*43:00 - other workouts during Build, force work

*46:00 - varying terrain of workouts

*50:30 - on durability in cycling

*55:00 - neuromuscular work

*1:00:30 - arc of athlete development

*1:08:00 - application to MTB and Road

*1:11:00 - future episode discussion points

YouTube version: https://youtu.be/dULBr9OE_JU

Instagram: https://www.instagram.com/underthesun_coachtimhall/

Eric Hill is the Co-Founder and Director of the Project Echelon Cycling Team. The team's mission is to educate, equip, and empower veterans through physical activity within their communities. Eric's team has made the most of 2020 despite the pandemic setbacks, and are doing great work across the country through their mission. In this episode we discussed the following:

0:00 - The mission of Project Echelon and how it was founded

8:00 - How they served over 200 veterans in 2020

17:00 - Their future vision to serve veterans

21:00 - Pandemic impact to pivoting to virtual races on Zwift in 2020

30:00 - Creating the Echelon Racing League on the RGT platform

35:00 - Future outlook of virtual racing in 2021 and beyond

43;00 - Merging real life race calendar with virtual races

50:30 - 2021 team roster and ambitions for the season

www.projectechelonracing.com

Instagram: @ProjectEchelonRacing

Facebook: @ProjectEchelonRacing

www.echelonracingleague.com

Instagram: @EchelonRacingLeague

Facebook: @EchelonRacingLeague

The Art & Science of Coaching series welcomes Matt Zimmer of the Project Echelon Pro Cycling Team back to the show. Zimmer has been coaching athletes for a few years during his pro road cycling career, and shares his insight with stories to support the ideas we explore.

In this episode, the coaches discuss the following topics:

* 2:00 - What is the #1 thing someone can do without spending money to improve their training or recovery?

* 32:00 - What to eat on the bike, how much, and why?

* 1:17:00 - What advice and tips do you have to become a cycling coach?

Ben Day is back on Under the Sun to share his thoughts and stories of 2020 and what's ahead in 2021. Ben is a performance coach with the Mitchelton-Scott Pro Cycling Team, and a good friend of the podcast. In our 50th show we cover a lot of ground on the following topics:

*Long form expression & consumption

*Lockdown life in Girona, Spain

*Humility in coaching

*Definition of success

*Recap of 2020 and early 2021 plans

*Aerodynamics of Time Trial Testing

*Coach role at team training camps

*Measurements & metrics - Open mindedness

*Creating space to suffer or be idle

Instagram: https://www.instagram.com/underthesuncth/

YouTube: https://www.youtube.com/channel/UCEOrD_hgKB5lY3VaZKdzd4Q