The Time-Crunched Cyclist Podcast by CTS

About this episode:In this week’s episode, coach Adam talks with multiple Ironman Champion Sarah Crowley about her progression as a professional triathlete and how's she's managed to perform at such a high level in the sport while working a demanding full-time job.Guest Bio – Sarah Crowley:Sarah Crowley is a multiple Ironman Champion professional triathlete, originally from Adelaide, focusing on non-drafting Olympic distance, half ironman distance, and iron distance triathlon. Sarah is also a Chartered Accountant. Having worked until 2016 as a Director in Corporate Finance at Deloitte. Her background in the high-pressure environment of professional services has provided Sarah with an interesting perspective on, and ability to cope with, world level racing.Ironman World Championship Kona Podium 2019 and 2017Ironman Arizona Champion 2019South American Ironman Champion 2018ITU World Long Course Champion 2017Asia Pacific and European Ironman Champion 2017Episode Highlights:Balancing working full-time with being a professional triathleteIdentifying and improving weaknessesThe importance of staying relaxed in trainingStaying motivated for long term fitness gainsLearn More About Sarah Crowley:www.sarahcrowleytriathlete.comhttps://www.instagram.com/sarah_stan_crowleywww.youtube.com/c/SarahCrowleyOfficial https://twitter.com/Sarah_Crowley1https://www.facebook.com/SarahCrowley111/Links For DIY Tri:http://go.canyon.com/diy-triTraining PlansListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, coach Adam talks with Viome's Sara Bird (Director of Laboratory Operations and Product Development) and Rob Pellow (Director Strategic Partnerships & Performance) about all things microbiome, gut health, and how you can personalize your nutrition to help improve your health and performance.  Episode Highlights:- What shapes your microbiome- Personalizing your nutrition for your microbiome- Why fiber is so important- Chronic and acute inflammation and how it relates to gut health- How "superfoods" can differ among individualsGuest BiosSara Bird - Director of Laboratory Operations and Product Development:Sara received her Ph.D. in Microbiology and Immunology from Stanford University and has focused her career in the microbiome space. At Viome, Sara is responsible for ensuring that all customer samples are processed efficiently and with the highest quality. Sara has been a lifelong athlete, focused the last ten years on cycling, and is passionate about improving her own health and wellness for optimal performance.Rob Pellow - Director of Strategic Partnerships & Performance:Rob works with Viome's professional athletes, including Olympic gold medalists and multiple-time Grand Slam winners, to better understand their Viome results and to strategically implement their food recommendations for optimal performance. Rob played ice hockey at the University of Delaware, where he won a national championship in 2012.About Viome:Viome is on a mission to help people understand what they uniquely need to be healthy through analysis of their unique biology in areas like the gut microbiome, and cellular and mitochondrial health. The ultimate goal is to prevent and reverse chronic diseases such as diabetes, anxiety, depression, and obesity, and empower people to live healthier lives. Over 125,000 customers have taken Viome’s Health Intelligence™ or Gut Intelligence™ tests with >95% satisfaction. The company has created a breakthrough therapeutics platform that combines advanced Metatranscriptomic sequencing technology developed at the Los Alamos National Laboratories with powerful Artificial Intelligence and Translation Science knowledge.For more information visit www.viome.comFollow Viome:https://www.facebook.com/MyViome/https://www.instagram.com/myviome/https://twitter.com/myviome Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, Hillary sits down for a second interview with performance nutritionist Will Benitez to talk about how to optimize your nutrition during tough training blocks.Guest Bio – Wilfredo Benitez, MScN, M.Ed.:Wilfredo (Will) Benitez is a performance nutritionist located in Portland, Oregon, USA and is the owner of his nutrition coaching practice On Pace Wellness, LLC. Will believes that nutritional optimization is a process that involves sustainable behavioral changes and practices accordingly. Will works primarily with athletes but also with those who enjoy or want to enjoy an active lifestyle, helping them to optimize their nutrition to elevate performance and health. As a performance nutritionist, a certified running coach, and an athlete himself, Will understands the athlete’s mindset, what it’s like to pursue athletic goals, and how to balance the pursuit of those goals with other responsibilities. He is passionate about helping his clients strike the necessary balance to make the nutrition coaching process result in sustained nutrition habits that are effective for the client’s goals.Will earned his Masters Degree in Nutrition Science in 2017. He lives in Portland with his wife, Valentina, who is a naturopathic physician, and their dog and two cats.Read More About Wilfredo Benitez:https://www.onpacewellness.com/https://twitter.com/WillBenitez21https://www.instagram.com/onpacewellness/Episode Highlights:Matching your nutrition to your training levelsDialing in pre-workout and post-workout nutritionThe effects of alcohol on your performanceListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform 

About this episode:In this week’s episode, coach Adam talks with Zipp design engineer Mike Vittorio about the latest and greatest in cycling wheel technology, and how cyclists' long-held habits need to change to get the most out of the new technology.Guest Bio – Mike Vittorio:Mike Vittorio is a design engineer for Zipp Speed Weaponry in Indianapolis, Indiana. He studied naval architecture and marine engineering at the University of Michigan and spent the first part of his career as a yacht designer with a focus on composite structures. In 2017 Mike joined Zipp and began applying his study of flow dynamics and professional experience with various composite processing techniques to wheel design. Mike’s most recent project for Zipp is the 303 S Tubeless Disc Brake Wheelset.Mike has been road cycling throughout his life but seriously ramped up his training upon joining Zipp. The increase in mileage was not just about getting fit but also to gain an understanding of the needs of modern cyclists.Episode Highlights:How wheel technology has evolved over the past few yearsWhat goes into engineering a wheelsetAre wider tires better?Vibration loss, rolling resistance, and how they relateCommon misconceptions riders have about buying wheelsLearn More About Mike Vittorio's Work At Zipp:https://www.sram.com/en/zipphttps://www.facebook.com/zippspeed/https://www.instagram.com/zippspeed/https://twitter.com/ZippSpeed Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, coach Hillary talks with professional runner Paddy O'Leary about the importance of community, building positive momentum, and balancing a full-time job with running professionally.Guest Bio – Paddy O'Leary:Paddy O'Leary is an Irishman based out of San Francisco, California where he works as a cancer researcher. Over the past five years, he has converted from a lacrosse player to a mountain and ultrarunner. Paddy now spends his weekends running up mountains and races with The North Face, GU Energy Labs, and the Ireland national team.Episode Highlights:How a community can push you to be a better runnerBuilding accountability in your trainingCreating positive momentumBalancing a full-time job with running professionallyRead More About Paddy O'Leary:https://www.instagram.com/poleary87/https://www.strava.com/pros/poleary87https://twitter.com/poleary87  Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, coach Adam talks with sports scientist Sebastian Weber, who has worked in professional cycling for more than 10 years, about the software many WorldTour cycling teams are using with their athletes to get a more holistic view of their physiology and drive the focus of their training.Guest Bio – Sebastian Weber:Sebastian Weber has been the head coach of professional cycling teams of the highest ranks for more than 10 years. After his studies in sports science and molecular human biology, Sebastian ran several research projects focused on modeling muscular energy metabolism and its dose-response relationship as an adaptation to cycling training before he became the head sports scientist of the T-Mobile professional cycling team at the age of only 28. Sebastian continued his way in the world of professional cycling as head coach/head of human performance in some of the most successful teams such as Highroad, Columbia, HTC, Katusha, Lotto, and Cannondale.Subsequently, in 2007 Sebastian founded the STAPS human performance lab in Germany. The methods he applied in his coaching experiences helped his athletes to win numerous victories at the Tour de France, Giro d’Italia, the Vuelta, multiple World Championships, and the Olympic medals.His methods to the applied analysis of energy metabolism ultimately resulted in the creation of INSCYD, a software for the analysis of metabolic performance which aroused the interest of other professional sports, resulting in consulting services in swimming, track cycling, speed skating and football.Episode Highlights:Truly tailoring your training sessions to your goals and needsGaining a holistic view of an athlete's physiologyA deep dive into the software many top WorldTour cycling teams are using with their athletesLearn More About Sebastian Weber's Work At INSCYD:https://www.inscyd.com/https://www.instagram.com/inscyd_/https://www.youtube.com/channel/UCvqHz1jurt5jYRjQ9IGtbswhttps://twitter.com/INSCYD Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform  

About this episode:In this week’s episode, coach Hillary talks with professional obstacle course racer Rea Kolbl about her evolution as an athlete, how she adapts to the unpredictable situations she has encountered both in life and races, and why she purposefully tries new things that are outside of her comfort zone.Guest Bio – Rea Kolbl:Rea Kolbl is a professional athlete in love with the outdoors. While her primary sport is obstacle course racing (OCR), she loves any kind of self-propelled motion outside, especially in the mountains. Rea grew up in Slovenia, where sports always played a big part in her life; she was on the national gymnastics team for most of her childhood. After moving to America, she slowly fell in love with trail running, until miles on trails brought her back to her life as an athlete. After finishing her master’s in materials science and engineering at Stanford, she moved to Boulder, Colorado, to take a chance on a life as a full-time athlete. In the past couple of years, Rea has won three 24-hour OCR Ultra World Championships and remains undefeated at endurance OCR of 30 miles or longer. Colorado helped her find a new love of adventure: she also learned how to mountain bike, backcountry ski and climb. Most recently, Rea participated in an expedition adventure race hosted by Bear Grylls in Fiji, a 700-kilometre-plus journey that taught her so much about herself, life and what a true adventure can be like. Read More About Rea Kolbl:https://kolblrea.wordpress.com/facebook.com/rkolblhttps://www.instagram.com/reakolbl/https://www.strava.com/pros/19248089 Episode Highlights:Adapting to unpredictable situationsLearning about yourself through challengesBouncing back from a rutSeeking out things you're bad atListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, coach Adam talks with CTS Athlete Ayesha McGowan about her journey to becoming the first-ever African-American female pro cyclist, cycling's diversity problem, and her thoughts on changes that need to happen within the industry to create more opportunity and an inclusive culture.Guest Bio – Ayesha McGowan:Ayesha McGowan is the first African-American female professional cyclist, ever. Ayesha started riding bikes as a commuter while attending Berklee College of Music in Boston. Since then, she has submerged herself into the world of cycling. While living in Brooklyn, NY, she worked as a preschool music teacher, a Branding Administrator for WE Bike NYC, an organization geared towards getting more women on bicycles, and Director of Programs for InTandem, an organization that provides access to bike rides for people with disabilities.In 2014, she discovered the world of bike racing. She won her first state championship in her third race. It didn’t take long for her to notice that she was one of the very few females of African-American descent on the scene. In fact, she discovered that there had not been a single female African-American pro road cyclist, ever. She took it upon herself to become the first.As an advocate by example, she has dedicated herself to encouraging and inspiring other women of color to follow their dreams, whatever they may be. Through various initiatives that focus on representation like her ‘Do Better Together’ virtual ride series, Ayesha has inspired countless people to ride more, ride together, and to challenge themselves and their views of how they define the word “cyclist”.Episode Highlights:Ayesha's journey to becoming the first African-American female professional cyclistCycling's diversity problemImplicit bias, privilege, tokenismEquity vs. equalityCreating more opportunity and inclusive cultureThe path forward for the cycling industryRead More About And Connect With Ayesha McGowanhttp://www.aquickbrownfox.com/https://www.liv-cycling.com/us/teams-and-riders/liv-racing/133/ayesha-mcgowan/1154Instagram: @ayesupposeFacebook: @ayesupposeTwitter: @ayesupposeRelated Articles With Ayesha:http://www.aquickbrownfox.com/presshttps://www.bicycling.com/culture/a19702179/diversity-is-cyclings-most-urgent-problem/https://www.outsideonline.com/2269306/there-are-no-female-african-american-pro-cyclistshttps://www.espn.com/espnw/life-style/story/_/id/21962159/ayesha-mcgowan-plans-first-african-american-female-pro-cyclistListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, coach Hillary talks with Buzz Burrell a trail running veteran, former record holder for the Colorado Trail and the John Muir Trail, and pioneer of the Fastest Known Time ( FKT ) movement. Episode Highlights:The basics of FKTsThe different FKT categoriesHow to plan your own FKTBuilding creativity into your own running and adventuresExploring the boundaries of human limitsListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

About this episode:In this week’s episode, coach Adam has a wide-ranging conversation about understanding your particular needs as an athlete and taking steps to optimize your health and performance with Dr. Rick Cohen, M.D.Guest Bio – Rick Cohen, M.D.:Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania.Over the past 20 years, Rick has used his knowledge to create innovative health and performance protocols and specially-formulated nutritional products to bring thousands of sport enthusiasts and elite athletes to higher levels of performance. Rick’s passion for athletics extends beyond his work; in fact, it is a major part of his personal life satisfaction and well-being. He played ice hockey in college and competed on the world stage in the sport of luge, his wife is a nationally-ranked triathlete and his kids both were college athletes. So he personally understands how frustrating it can be to balance family, career, and an athletic passion. That experience is exactly what led him to create PureClean Performance.About PureClean Performance:PureClean Performance’s beet-infused, whole-food-based sports performance and recovery products are innovatively designed to not only improve performance but also to protect health and maximize overall well-being. Additionally, PureClean Performance’s new membership program makes staying healthy and fit more convenient and affordable by combining educational support with discount pricing on performance and nutritional supplements, lab assessments, natural groceries, coaching, gear, devices and more! Learn more about PureClean Performance at  http://www.purecleanperformance.com/.Read More About Rick Cohen:https://www.facebook.com/PureCleanPerformance/https://purecleanperformance.com/pages/about-ushttps://www.instagram.com/purecleanperformance/Episode Highlights:Optimizing and personalizing health and performanceDeveloping self-awareness to identify what specifically works for youHow beets can help enhance performanceBolstering your immune systemListen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform