On the final podcast of 2009 co-host Isaac Howe and I chat with Darcy Norman about why, when and how of strength training for endurance performance. We discuss why weight gain concerns over strength training are unfounded, why strength training means far more pumping iron, how to implement your individual program and how strength and the FMS fit into a year-round program. Darcy also gives us the inside scoop on the latest happenings at Team Columbia-HTC; 86 wins don't happen by luck! We also thank our two biggest supporters, Honey Stinger (www.honeystinger.com) and Rudy Project (rudyprojectusa.com).

After a long break the ESP Podcast returns to discuss what its like to race the US Pro circuit with two emerging riders, Isaac Howe of Team Mountain Khakis, and Ben Zawacki of Richmond Pro Cycling. Isaac and Ben talk about * their experiences racing * the high points of the season * the trials of recovering and training around a busy race schedule * Junior Racing and Tips for juniors * Goals for 2010 and everything in between! Also on the show: * Thinkfastmovefaster.com bringing the latest and great fitness and training information to RICHMOND and the U.S. * RUDY PROJECT'S GEAR DEAL AND SUN GLASSES COMBO Don't miss out!

On the latest TipCastwe discuss why hematocrit & red bllod cells aren't the end all to endurance performance and why hematocrit decreases represenent a positive adaptation to training! We also discuss why athletes need to carefully consider when to give blood, because the loss of both red blood cells AND plasma can greatly limit performance. Don't miss it!

On the latest Tipcast we discuss the latest research on cramping, what causes them and what does not. We also discuss what you can do to reduce your risk for cramping during your big event! Don't forget to checkout our companion articles at Active.com. Finally, we pay tribute to some of the outstanding ESP Athlete achievements of the season. Don't miss it!

On TipCast 3 we are discussing the latest research on exercise and SCUBA. For all the divers who were forewarned about exercising before or after your dive, we present data from Croatia that shows that exercise around the time of your dive may not just be safe, but it may actually be advisable! Don't miss out on the show or our companion article at ACTIVE.COM.

This TipCast debunks the myths surrounding caffeine and its use in hot weather. We also touch on data showing the superior effects of cold water immersion for reducing body temperature. Be sure to checkout ACTIVE.com and the companion article on Caffeine

ESP Podcast 15 announces our new logo and our new relationship with Active.com and celebrate by bringing back Darcy Norman of Norman Kinetics to discuss the latest from Team Columbia, how to incorporate conditioning during the season and much more! We also discuss the latest on HIIT training and lactate on the Sixth Sense Analysis, plus review the Rudy Project Free Gear Project.

We talk with Dr. Donald Berry on the problems endemic with drug testing procedures, and why positive doesn't always mean guilty. Dr. Barry, Chair of the Dept. of Biostatistic at the University of Texas, talks about his commentary in Nature, and what needs to be done to fix the problems with drug testing. We also announce Rudy Project's daring Free Gear Deal; over $450 of product for just $220!

Episode 13 is brought to you by Honey Stinger. We welcome internationally recognized sports nutrition expert Dr. Jose Antonio to the podcast. Dr. Antonio is the CEO of the Internation Society of Sports Nutrtion (ISSN) and the co-host of the Strength Power Hour and Performance Nutrition Show. He discusses the latest science on supplements and busts the high carb diet myth. Don't miss the opportunity to gain an edge on the competition with this show! On the Sixth Sense Analysis, we discuss some emerging research on Beta Alanine supplementation during HIIT, as well as recent research showing how runners can gain an edge through CORE training and compression stockings. Finally, we feature Careen the Cat, the latest track from South Carolina band, Treadmill Trackstar.

After some technical difficulties we have reposted Episode 10. The podcast returns with a discussion of the Functional Movement Screen with Darcy Norman of Norman Kinetics. Darcy currently works with Columbia Sport Pro Cycling (formerly T-Mobile) and brings a unique approach to training and conditioning. Learn more about Core training at Athletes Performance. We also feature the latest release from Jon Ososki.