This episode is all about downhill mountain bike racing with PJ Noto, the Bike Park Manager of the Sugar Mountain Bike Park. PJ was the assistant coach at Lees-McRae College for six years before developing a downhill bike park in the High Country at Sugar Mountain, NC. He shares the story about his growth in the sport as coach, then bike park developer, to now a race promoter in conjunction with Downhill Southeast, the premier gravity race series in the Southeast. The finals of the race series are on July 31-August 1st on Sugar Mountain, and PJ shares what the courses are like and what big names will be racing. The discussion also includes stories PJ and I have experienced during our years together in collegiate cycling, especially epic travel stories of breaking down all across the country. Hopefully this episode encourages you to visit Sugar Mountain and maybe hop on a downhill bike for a run down the mountain! Follow PJ Noto Instagram: https://www.instagram.com/pj.noto/ Follow Sugar Mountain Bike Park Instagram: https://www.instagram.com/sugarmtnbikepark/ Website: http://www.skisugar.com/bikepark/#park Downhill Southeast Website: https://downhillsoutheast.com/ Instagram: https://www.instagram.com/downhillsoutheast/

Under the Sun

PJ Noto on Downhill Racing and Freedom through Adversity - #67

Our final wrap up show about Unbound Gravel is with David Kahn, who is finally back in the US after a trip to Europe for the Enduro World Series. David shares what it was like for him from the start in downtown Emporia until things deteriorated up to checkpoint #2 at mile 156. Andrew Sparks rejoins the show to share what he saw from David and I as we were zombified from the physical and mental battle. We all share final thoughts about doing it again in 2022, plus what changes we would make to our equipment, our strategy, and our mindset IF we get the opportunity again. We hope you enjoy the stories! Please share this episode with a friend who you believe would benefit from our experience, as this would help us grow our audience. Also, like and follow the Under the Sun podcast on your favorite platform, and leave a review letting us know what you think about the show. Reviews help us grow the audience and increase our reach and awareness. Thank you for listening! Send us questions and comments via DM on Instagram or email us at cthperformance@gmail.com Follow us on Instagram: Podcast - https://www.instagram.com/unboundgravel/ David Kahn - https://www.instagram.com/david_kahn13/ Andrew Sparks - https://www.instagram.com/andrew_sparkie/

Unbound Gravel: Part 2 with David Kahn - #66

Coach Zach Gregg and Coach Tim Hall breakdown and discuss 6 important fundamentals to the time trial discipline. These 6 fundamentals can be applied across multiple disciplines in the sport of cycling, not just road racing. So whether you are a MTB or CX, Road or Track competitor, some or all of these fundamentals can be applied. Coach Gregg is a time trial specialist for Team Project Echelon. He placed 10th in the 2021 US Pro National Time Trial Championship in Knoxville, and a week later won the 2021 Elite National Time Trial Championship in Florida. There is a lot of info packed into this episode, and can be utilized by any competitor in the sport. Listen and level up! *0:00 - Time Trial intro *3:40 - Zach's attraction to time trialing *6:45 - Fundamental #1 is Ability *7:45 - importance of pacing *10:10 - ability to carry speed *12:40 - Fundamental #2 is Mindset *19:00 - Strava is time trialing *20:30 - Fundamental #3 is Equipment *24:40 - speed impact from position on the bike *25:50 - steps to take to improve equipment *27:50 - aerodynamic considerations to focus on* *30:15 - position maintenance *34:40 - video tricks & eyeball wind tunnel from Zach *40:00 - Fundamental #4 is Training *41:25 - Zach's training prep for Nationals *44:40 - frequency & workouts on the TT bike *50:00 - flexibility and core importance for TT *52:30 - stressing all energy systems as courses vary *53:50 - examples of intervals to perform *57:40 - training to the demands of the event *1:00:10 - Fundamental #5 is Competition (Racing) *1:03:45 - view TT races differently than other types *1:05:45 - dialing in your race day routine *1:09:20 - Fundamental #6 is Experience *1:11:35 - accelerate growth from mentors *1:13:50 - Zach shares his Pro TT and Elite Nationals experience *1:16:00 - Knoxville TT experience for 10th at US Pro TT *1:22:20 - takeaways from the Pro TT to improve upon *1:25:20 - from underdog to favorite at Elite Nationals in Florida *1:27:15 - champions ride their plan *1:28:15 - winning nationals by just 2 seconds *1:32:20 - do not "half ass" it, go full gas, watch what happens

The Art & Science of Coaching: 6 fundamentals of Time Trialing - #65

We catch up with Matt Zimmer of Project Echelon Pro Cycling after the US Professional National Championship in Knoxville. Matt competed in the Time Trial and Road Race, and he shares what that buildup and race experience was like for him and his team. We also discuss his racing plans for the remainder of 2021, which includes a stint in Europe. P:lus, we get his podium prediction for the Tour de France. Sit back and enjoy the stories! Photo Credit: Snowy Mountain Photoo

US Pro Nationals with Matt Zimmer - #64

Unbound Gravel has come and gone, and in this episode we begin to share the experience and memories of Andrew Sparks and Coach Tim Hall. We breakdown our thoughts from the start line to moments of despair, realizing crossing the finish line isn't a possibility on the day. From crashes to flats to mechanicals to nutrition/hydration issues and everything in between, we break it down. We will record another episode with David Kahn to share his stories, and pull it all together for a final wrap. The fullness of Unbound cannot be contained with just one conversation, so we hope you enjoy this and subsequent discussions about this amazing gravel race in Kansas.

Unbound Gravel: Part 1 with Andrew Sparks #63

We are in Emporia, Kansas, for the Unbound Gravel 200 mile race, and we speak with Andrew Sparks and David Kahn about the buildup to the 2021 event. Andrew and David share stories about how we all got to this point, the lessons we've learned, and what we hope to gain from this unique experience. CX Hairs Preview Women - https://cxhairs.substack.com/p/20-women-belt-buckle-hopefuls-to?r=1evme CX Hairs Preview Men - https://cxhairs.substack.com/p/34-men-belt-buckle-hopefuls-to-watch

2021 Pre-race Unbound Gravel Stories - #62

The upgrade process is a key element to the lifeblood of competitive cycling. Everyone begins as a Category 5, but Category 4 all the way to Category 1 or professional is possible through improved skills and superior results. In this discussion, Coach Tim and Coach Zach discuss the ins and outs of the upgrade process. *0:00 - intro into the discussion of Upgrades *9:00 - why upgrade categories? *14:30 - race the race, don't race for points *19:00 - the value of quality race experiences *25:30 - how state and regional points series help *31:30 - how a coach can be helpful to upgrading *38:00 - when is the best time to upgrade? *45:00 - benchmarks to have breakthroughs *53:30 - moments when you should downgrade *1:00:00 - juniors USAC Upgrade Policies: https://usacycling.org/about-us/governance/policy-viii USAC Upgrade Info: https://usacycling.org/resources/upgrades photo credit: USA Cycling website

The Art & Science of Coaching: Upgrading Categories - #61

Today I am drawing the line. In this episode I tell a story about a recent 8 hour training ride, and how the ride was partially inspired by the story of Marcus Luttrell. There is no comparing a selfish bicycle ride to a life and death situation while serving your country, but Luttrell's story has always inspired me due to the harrowing details. We can all learn from Marcus' story and apply his never give up mentality. Draw your line, get there, and then draw another line. You will amaze yourself at how far you can go, one line at a time.

Draw the Line - #60

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

The Art & Science of Coaching: Performance Testing and Early Season Races - #59

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

The Art & Science of Coaching: Nutrition for Endurance Sports with Emily Shields-Werner

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

The Art & Science of Coaching: Zach Nehr on Virtual and Real World Racing - #57

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/

The Art & Science of Coaching: Bike Fitting with Todd Nordmeyer - #56

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

The Art & Science of Coaching: How to Train when Sick & What Racing has Taught Us #55

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

The Art & Science of Coaching: Aerodynamics with Heath Dotson S1E4 - #54

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/

The Art & Science of Coaching: Base to Build S1E3 - #53

Under the Sun with Coach Tim Hall focuses on leadership, mindset, personal development, athleticism, and the power of stories to inspire us to become our best. CTH is a lifelong athlete, former professional baseball player turned competitive cyclist, and collegiate cycling coach. He has 15 years of college coaching experience, and is the Director and Head Cycling Coach at Lees-McRae College.

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Under the Sun

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