Fri, 25 December 2015
I wrap-up my take on 12 Tips of Christmas series. |
Thu, 24 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year. Here is tip #11! |
Wed, 23 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year. |
Tue, 22 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
Direct download: ESPtipcast_12tips_122215_-_12_22_15_10.26_AM.m4a
Category:Tipcast -- posted at: 10:29am EST |
Mon, 21 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
Direct download: ESPtipcast_12tips_122115_-_12_21_15_9.37_AM.m4a
Category:Tipcast -- posted at: 9:40am EST |
Sun, 20 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
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Sat, 19 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
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Fri, 18 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
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Thu, 17 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
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Wed, 16 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
Direct download: ESPtipcast_12tips_121615_-_12_15_15_10.02_AM.m4a
Category:Tipcast -- posted at: 8:00am EST |
Tue, 15 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
Direct download: ESPtipcast_12tips_121515_-_12_14_15_9.56_PM.m4a
Category:Tipcast -- posted at: 8:00am EST |
Sun, 13 December 2015
As we wind 2015 down I offer listeners my take on 12 Tips to consider for the new year.
Direct download: ESPtipcast_12tips_121415_-_12_14_15_11.48_AM.m4a
Category:Tipcast -- posted at: 9:44pm EST |
Thu, 10 December 2015
In the third installment of my ongoing XTerra series, I discuss how to improve your running form with 9 key tips. For more information, checkout the full article at ESP Answers. Rudy Project North America offering technically cool products and awesome deals. The ESP Podcast is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.
Direct download: ESPtipcast76_121115_-_12_13_15_1.17_PM.m4a
Category:Tipcast -- posted at: 4:00pm EST |
Sun, 29 November 2015
In the second installment of my ongoing XTerra series, I discuss why improving your running technique is essential to not just running faster, but also stronger. For more information, checkout the full article at ESP Answers. Rudy Project North America offering technically cool products and awesome deals. The ESP Podcast is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.
Direct download: ESPtipcast75_112915_-_11_29_15_12.55_PM.m4a
Category:Tipcast -- posted at: 4:00pm EST |
Sun, 8 November 2015
In this first installment of my ongoing XTerra series, I'm going to discuss how you need to structure your off-season for greater success next season. The key to that improvement includes:
Also on the Tipcast, I recap this year's Iron Cross XIII race in Williamsport, PA. Billed as America's original ultra cross, the race lived up to its name! You can also checkout my race recap at Blue Ridge Outdoors Magazine. Honey Stinger, Checkout my new review series on Honey Stinger here. The ESP Podcast is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.
Direct download: ESPtipcast74_110815_-_11_29_15_12.57_PM.m4a
Category:Tipcast -- posted at: 2:30pm EST |
Mon, 12 October 2015
On Tipcast 73, I build on my tips from show 72, and highlight some of tips offered in my kick-off to the XTerra training series.
Special Thanks to: Honey Stinger, Checkout my new review series on Honey Stinger here. The ESP Podcast is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.
Direct download: ESPtipcast73_1012115_-_10_12_15_1.46_PM.m4a
Category:Tipcast -- posted at: 1:58pm EST |
Fri, 18 September 2015
ESP Tipcast 72 announces our World Championships HAPPY HOUR September 25th in Richmond, VA, as well as our Saturday, September 26th Battlefield ride. For more information checkout our event page.
Checkout the Richmond 2015 World's Course here. Special Thanks to: Honey Stinger, Checkout my new review series on Honey Stinger here. The ESP Podcast is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.
Direct download: ESPtipcast72_092115_-_9_18_15_4.23_PM.m4a
Category:Tipcast -- posted at: 4:36pm EST |
Fri, 4 September 2015
With the 2015 World Road Race Championships Weeks away, I caught up with USA Cycling's VP of National Events, Micah Rice to discuss the races, USAC's role, the state of MTBing in the US and a little bit more. Cycling fans will want to check this interview out! Also on the podcast, I highlight the Sidi Drako Push MTB shoe, SLS Tri's custom apparel and their latest kickstarter, Zwift's virtual Richmond 2015 course as well as offer tips heading into the the off-season. Checkout the Richmond 2015 World's Course here. Special Thanks to: Honey Stinger, Checkout my new review series on Honey Stinger here. The ESP Podcast is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.
Direct download: ESPPodcast45_090115_-_9_4_15_1.32_PM.m4a
Category:podcasts -- posted at: 1:31pm EST |
Fri, 21 August 2015
On Tipcast 71 I review two recent articles I posted on the blog discussing the real power of microdosing, and whether you really can identify dopers using climbing power estimates. I also do a summary review of the Rudy Project Transition Duffel Bag.
Checkout the Richmond 2015 World's Course here. Special Thanks to:
Direct download: ESPtipcast71_082115_-_8_21_15_2.10_PM.m4a
Category:Tipcast -- posted at: 2:53pm EST |
Mon, 27 July 2015
On this tipcast, I discuss the latest hot of the presses research on hydration, including solid evidence for rethinking the 2% weight loss rule. Sadly, overdrinking is still reaping devastating consequences, yet other sites, like RUNTASTIC continue to promote half-baked authors spouting out-moded advice.
Direct download: ESPtipcast70_072815_-_7_10_15_6.04_PM.m4a
Category:Tipcast -- posted at: 12:00am EST |
Thu, 9 July 2015
Ever get the sense that those group swim activities were concocted during a night of drunk darts? Or are you finding your progress during the season plateaus early, never to be seen again? If so, then this Tipcast might help. Here are some of the highlights I'll cover:
You can also read more at the blog. Checkout the Richmond 2015 World's Course here. Special Thanks to:
Direct download: ESPtipcast69_071015_-_7_10_15_10.44_AM.m4a
Category:Tipcast -- posted at: 3:11pm EST |
Fri, 26 June 2015
If there's one thing you learn about XTerra your first year it is that while it includes swimming, biking, and running, it bears little resemblance to road triathlon. On this Tipcast I take you through the key steps to developing your individual pacing strategy for XTerra. These include:
You can also read more at my blog. ESP tipcast 68 is supported in part by SLS tri custom apparel. I also want to thank Honey Stinger, maker of honey-based bars, gels, chews and the brand new caramel waffle. Checkout my new review series on Honey Stinger here.
Direct download: ESPtipcast68_062515_-_6_25_15_7.36_PM.m4a
Category:Tipcast -- posted at: 8:00am EST |
Mon, 15 June 2015
On Tipcast 67 I review new research by Luke McIlvenna from the UK investigating whether pacing feedback improved 5 k running performance in a group of 8 runners. In the study, they compared:
ESP tipcast 67 is supported in part by SLS tri custom apparel. I also want to thank Honey Stinger, maker of honey-based bars, gels, chews and the brand new caramel waffle. Checkout my new review series on Honey Stinger here. |
Thu, 4 June 2015
My latest Blog post takes a closer look at the upcoming CAS appeal of Roman Kreuziger. Roman is aiming for the same implausible longshot defense, it's not doping, I'm an anomoly! Read more ROMAN. http://wp.me/p4wLJg-zo
Category:BLOG: In the news
-- posted at: 9:00am EST
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Sun, 31 May 2015
On tipcast 66 I wrap-up up my mega-May month with a short discussion on why reading articles on elite training is not just unhelpful, but may actually be counter-productive. Here’s a brief overview why:
ESP tipcast 66 is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.
Direct download: ESPtipcast66_053115_-_5_29_15_3.31_PM.m4a
Category:Tipcast -- posted at: 11:59pm EST |
Tue, 26 May 2015
On Tipcast 65 I wrapped up my discussion on what I’ve learned from low volume training programs over the past 8 years and provided some ideas for how to develop a low volume program for triathlon and road cycling. In this companion article, I’ve provided some visual aids to take your program to the next level. Read more... ESP tipcast 64 is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com.
Direct download: ESPtipcast65_052615_-_5_21_15_4.27_PM.m4a
Category:Tipcast -- posted at: 8:00am EST |
Tue, 12 May 2015
On tipcast 64 I discuss what I’ve learned from low volume training programs over the past 8 years. Well before Chris Carmichael jumped onto the HIT bandwagon with his time-crunched approach, I was experimenting with polarized training, HIT and reduced volume. Here are some of the highlights:
ESP tipcast 64 is supported in part by Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com. |
Fri, 1 May 2015
FROM THE TRADEWIND SPORTS BLOG: For those of you who have followed me well before the podcast and the blog, you may remember my article from ACTIVE, Avoid the Training Race Trap. Presented here, is an cleaned-up, beefed up article that weaves together the original article related to training races for cyclists, but also the trap that catches runners, swimmers and cyclists, the ubiquitous "C" race, or low priority race...READ MORE In this Tipcast I cover the top 5 tips from my blog on how to use training races, rather than be used by them! Special Thanks to:
Direct download: ESPtipcast63_051215_-_4_25_15_6.31_PM.m4a
Category:Tipcast -- posted at: 8:00am EST |
Sat, 25 April 2015
On Tipicast 62 I recap the School of Thought coaching clinic I recently attended at the University of Tennessee, hosted in part by UT’s swim coaches. The clinic featured one of the world's leading experts in applied blood lactate testing, Dr. Jan Olbrecht. Dr. Olbrecht literally wrote (one of the best, IMO) the book on training, and discussed how to best apply the training principle. In addition to Dr. Olbrecht, the clinic featured some of the best swim coaches in the world, including the legendary Bill Boomer, and Ikkos founder, Sean Hutchison. I will be featuring and discussing many of ideas and information discussed in the clinic throughout the summer podcast season. For more information, head on over to the website.
Direct download: ESPtipcast62_042715_-_4_25_15_6.01_PM.m4a
Category:Tipcast -- posted at: 6:16pm EST |
Tue, 14 April 2015
On Tipcast 61 I wrap-up my discussion of weight loss tips with a review of why maintaining your weight is critical to hitting your optimal race weight. The less time you have to train, the tighter your weight zone needs to be, or the longer your build up. To learn more about this topic, see ESP Podcast 19, on racing weight. Here's the diet tool discussed: https://cronometer.com ESP tipcast 61 is supported in part by: SLS tri custom apparel. With a range of stock and custom options for all three sports, SLS tri is ready to get you dressed for 2015 success. Honey Stinger, maker of honey-based bars, gels, chews and the brand new caramel waffle. Talk about race fuel!
Direct download: ESPtipcast61_041415_-_4_14_15_7.57_AM.m4a
Category:Tipcast -- posted at: 8:01am EST |
Thu, 26 March 2015
On Tipcast 60 I continue the discussion of the energy systems, covering the fat burning zone and whether so called substrate testing is worth the time and effort. Knowing why you're testing substrate use and how it should be done properly will save you a great deal of time and money! ESP tipcast 60 is supported in part by: SLS tri custom apparel. With a range of stock and custom options for all three sports, SLS tri is ready to get you dressed for 2015 success. Honey Stinger, maker of honey-based bars, gels, chews and the brand new caramel waffle. Talk about race fuel!
Direct download: ESPtipcast60_032115_-_3_10_15_10.09_PM.m4a
Category:Tipcast -- posted at: 8:00am EST |
Fri, 13 March 2015
Are you tired, or just having an off day? Should you scrap that session, or plug on? I answer these questions on Tipcast 59, and discuss why a little neuromuscular fatigue need not be cause for dropping your entire workout. In short, fatigue can be at a number of levels, so you don't need to PR in every workout to call it a succes. In fact, feeling great in a session may be cause to taper back some too, as those PR days can often lead to overtraining or injury. As Tom Swensen said to me years ago: "If you feel good do less, if you feel bad, do less. Only when you feel average should you consider doing more." Not bad advice.
ESP tipcast 59 is supported in part by: SLS tri custom apparel. With a range of stock and custom options for all three sports, SLS tri is ready to get you dressed for 2015 success. Honey Stinger, maker of honey-based bars, gels, chews and the brand new caramel waffle. Talk about race fuel!
Direct download: ESPtipcast59_031015_-_3_10_15_9.09_PM.m4a
Category:Tipcast -- posted at: 8:00am EST |
Sat, 28 February 2015
On Tipcast 58 I discuss how to make your spring training camp work for you! Whether its a long weekend or 10 days, the spring training camp can boost your fitness, or wipe out your spring. Here are some of the tips covered: 1. Review your plan then plan your camp. 2. Rest before and after. 3. Train before the camp! 4. Why how much you train can be tough to answer. 5. Opposites attract. Cut the intensity and up the volume. 6. Live like a champion.
7. Find your rhythm; why frequency trumps total volume.
More more information on this or other topics head on over to www.espanswers.com Special thanks to Skratch Labs for their suport in 2015. Thirsty? Skratch it!
Direct download: ESPtipcast58_030115_-_2_24_15_10.12_PM.m4a
Category:Tipcast -- posted at: 9:00am EST |
Wed, 25 February 2015
On Tipcast 57 I discuss what you need to do to dial in your feeding and hydration strategies for your big races, and why now is the time to do it! The winter is a great time to make the most of the indoor training sessions. Calculate your sweat rate and figure out what feeding strategy will optimize your performance. On the show I discuss:
To learn more about how to calculate sweat rate, or hydration head over to www.espanswers.com, and search hydration. You can also checkout my June 2013 interview with Skratch Labs founder Allen Lim, or my December 2012 interview with Biju Thomas. You can also donate and support this podcast. Special thanks to Skratch Labs for their support of the podcast.
Direct download: ESPtipcast57_022515_-_2_24_15_9.52_PM.m4a
Category:Tipcast -- posted at: 1:59pm EST |
Fri, 13 February 2015
On tipcast 56, I’ll wrap up my discussion of how to optimize HIT programs by touching on ways to mix and match workouts in a reduced volume tri program. Contrary to what many critics want to claim is a lower volume program with tons of short sessions of intervals, a HIT based program is really about optimizing your limited time by balancing your individual response to the training to devise a plan that meets your performance goals. In the podcast I review:
I would like to thank Blue Ridge Outdoors magazine for their support this year
Also be sure to checkout Rudy Project for the latest technically cool eyewear and lids, including the Airstorm!
Direct download: ESPtipcast56_021415_-_2_12_15_9.56_PM.m4a
Category:general -- posted at: 11:36am EST |
Fri, 30 January 2015
On Tipcast 55 I discuss how some midifications to the Training Peaks Performance Management Chart and Training Stress Score can help you better manage a HIT based triathlon program.
THe ESP Podcast would like to thank Blue Ridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com. We also want to thank SLStri custom apparel for their support this racing season.
Direct download: ESPtipcast55_013115_-_1_22_15_10.37_PM.m4a
Category:Tipcast -- posted at: 8:00am EST |
Fri, 23 January 2015
On Tipcast 54 I discuss tips on how to make your racing weight on a lower volume, HIT-based training program. Weight loss is often a struggle for low-volume training programs, so hopefully a these tips can help.
The ESP Podcast would like to thank one of its newest supporters: Blueridge Outdoors Magazine. For more than 19 years, Blue Ridge Outdoors magazine has been the definitive guide to outdoor sports, health, and adventure travel in the Southeast and Mid-Atlantic. Published free every month, BRO has established itself as the nation’s top regional outdoor publication. For more information checkout www.blueridgeoutdoors.com. We also want to thank both Rudy Project North America and Honey Stinger.
Direct download: ESPtipcast54_012315_-_1_22_15_8.57_PM.m4a
Category:Tipcast -- posted at: 8:00am EST |