On our final podcast of 2011 we review the latest VeloPress publication The Feed Zone Cook Book, by Biju Thomas and Allen Lim. Chef Biju and Dr. Lim vetted countless meals with the world's best endurance athletes in the most demanding test kitchens. Here, Thomas and Lim share their energy-packed, wholesome recipes to make meals easy to prepare, delicious to eat, and better for performance. The Feed Zone Cookbook includes:

• 150 delicious recipes illustrated with full-color photographs
• Allen Lim’s take on the science and practice of food
• Portable whole foods, including Lim's famous rice cakes and more
• Dozens of quick-prep meals for before and after workouts
• Shortcuts, substitutions, and techniques to save time in the kitchen
• Gluten-free and vegetarian alternatives to favorite dishes

I give the book and overall rating of A for delivering affordable, easy to make meals that inspire even the novice to ramp up their nutrition! 

Also on the podcast today, I update my own training and discuss what you need to be doing as we head into the new year! In addition, I review the INOV-8 Recolite 190. An all-purpose hiker, this light weight sandal gets high marks on comfort and looks, and serves a suitable shoe for light running and cross training. At just 190 g, you'l be hard pressed to find a comparable sandal for everyday use and recreation. With all that INOV-8 packs into their shoes, the Recolites fill a variety of roles and are competitively priced around the internet. Compared to my Keen sandals, these are more sure footed and lighter. Definitely, a worthy buy. I rate them as and A- only for the slightly larger than expected fit; though seems to have little impact on my comfort or performance. 

Finally, we want to remind everyone that the final Rudy Project Giveaway is up on Jan 1. Keep those questions and comments coming to our email. And don't forget to leave us a review on I-Tunes.

Running time is approximately 51 min.

On this months Podcast we update my training progress and discuss what you should be doing with YOUR training. Special thanks go out to ongoing sponsors Rudy Project, Honey Stinger and Gu Brew, as well as new sponsor Maxxis Tires. Other thanks go out to my medical team Dr. Marchal & Jim Miller) and Darcy Norman at Athletes Performance.

Other topics covered this month include:

• Building relationships is the key to good sponsorship  
• We're looking for guest co-Hosts! 
• Product review on Spider Tech pre-cut shoulder samples

I found that the versitility and durability of the product were exceptional. With strips for nearly every area of the body, its tough to find that variety. Plus the tape comes in a variety of colors. However, the pre-cut strips may not be adequate for all individuals and can be difficult for unskilled hands to apply. Fortunately, they make individual rolls too. So check out the full review! 

• Training update and how to work through writers block on your plan. Plus tips for those coming back from injury.
• Book review 7-11, How an unsung band of American cyclists took on the world-and won

Other notes from the show include our new website coming Jan 1, thanks to Jonathan Hall at flyboxmedia.com and LIMITED COACHING AND TRAINING PROGRAMS.

Finally, keep those EMAILS coming and be entered to win some awesome Rudy Project eyewear! 

Music for this podcast was provided by Treadmill Trackstar and included:

I belong to you

Careen the cat

Shouldn't I take

Hands off

After 4 weeks of recovery, I am back to podcasting! Though my recovery will be long, I am thinking hard on how to be better next year than this year, and I'm going to bringing those deliberations, ideas and plans to you.The podcast will be going through a reroganization, with a new website. thanks to Jonathan Hall. I hope to add more dynamic media on the blog including my training plans and logs.

On the Podcast

I mainly discuss what I learned from the past XTerra season. At the end of every season we all need to assess ourselves honestly and thoroughly. Leave no stone unturned. What worked, what did not. Where were you at you best, how can you best improve? More work off the bike, or more structure, or even less volume. Check it out and start making your own list!

Coming Up next

New book review on Geoff Drake's Team 7-11 book

Great new guests

Turning your assessment into a plan

Have no fear, the podcast is coming back. A lot of schedules have been really screwed up, so its been difficult coordinate an interview. However, I've got plenty to talk about! I'll be checking in, reviewing the XTerra Season, including what I learned and what changes I'll be making for 2012 (on top of rehab). I'll also be discussing how to use your off-season effectively.

Don't forget to keep sending those emails. We have a double Rudy give away for the end of the year, including a BRAND NEW pair of Rydon glasses, and of course my personal pair of Noyz that I wore this season-barely a scratch on'em.

Check in.

OK, so I'm out of the ICU and back home. I'll start coordinating my rehab soon and thought this would be a great opportunity to start a new feature at the podcast tracking the process of rehab back to competition over the next year. I'll likely be doing a number of short podcasts, like the Tipcast, discussing what my options are and deciding on a course of action to take, the early stages of training, as well as designing the whole plan. I can also post links to my TP data and more. Please send me emails on questions or suggestions for what you'd like to see! ESPpodcast@gmail.com

Just wanted to let everyone know that the podcast is on a short hiatus. I was involved in a serious hit and run accident 8/31/11. Therefore, I am unable to post the Aug podcast yet and probably won't have the next interview up until late Sept. Expect an abbreviated podcast soon. Until then, keep those emails coming!

ESP Podcast presented by Rudy Project and Honey Stinger.

On the second of two July podcasts we welcome Dr. Hans Haverkamp from Johnson State College to talk about pulmonary function and performance. Dr. Haverkamp specializes in asthma related research and presents his perspective on breathing and athletic performance. 

Also on the podcast we review Gu Brew electrolyte drink and discuss why less than ideal race preparation doesn’t automatically equate to poor race performance.

On the first of a July double header, Tour of the Battenkill race director Dieter Drake (pictured right) joins us for a discussion on what it takes to put one a big event, what's wrong with the governing bodies in cycling and where your entries fees go! He also talks about his junior development work with The Farm Team program he founded. Also on the show we review the new Rudy Project Tri Suit and remind everyone why training plans don't come with guarantees!

ON our next podcast we will be discussing pulmonary function and exercise with Dr. Hans Havercamp.

On our 25th podcast we talk with time trial expert and aerodynamics guru John Cobb of Cobb Cycling. For more nearly 4 decades John has been a pioneer in cycling, working with some of the greatest cyclists in history, including Greg Lemond and Lance Armstrong. He shares his knowledge of aerodynamics with everyone. We discuss a broad range of topics from the myths of crank arm length, how low you should go, and why "...time trials suck!". If you're a road cycling or triathlete you will not want to miss this interview!

Also on tap, I review the Rudy Project Wingspan TT helmet, the Honey Stinger Waffle and discuss training and my season open at XTerra Smith Lake.

Finally, we're looking for spinal cord injured athletes! If you, or someone you know is injured and looking for training advice, EMAIL US! We'll be putting together some articles and a show dedicated to SCI persons.

On this month's show we talk with two athletes trying to giveback to the community though the sports they love. First, Olympic Bronze Medalist Andrew Weibrecht discusses an upcoming event with Bill Demong to raise money for the Next Generation of Olympians held on May 10th at the Loeb Boat House in NYC's Central Park. Following Andrew is local elite cyclist and Director of the Richmond Cycling Corps Craig Dodson. Craig discusses the mission and ambition of RCC to become a leader in bringing cycling to community and building bridges with urban youth.  

In addition to the interviews, we have review the new Rudy Project Sterling Helmet, not to panic if your performance doesn't live up to your training, and why everyone needs to be part of the discussion with Richmond's World Championships bid. We feature new music from Treadmill Trackstar'slatest album, Leaving Ohio and remind everyone that our next guest, John Cobb will be on to discuss time trial fitting and bike position, so email your questions!