The Big Wheel Coaching Podcast

Two Pillars Of Recovery Fundamental To Great Training: BWC Podcast EP10

An episode of The Big Wheel Coaching Podcast

By Brian McCulloch
On the Big Wheel Podcast we discuss training and preparation tips, tricks, hacks, as well as Athlete stories to help Athletes everywhere achieve their best. Although our primary focus is cycling of all types, the concepts discussed are applicable to Athletes in other sports. We hope you enjoy the podcast!
More places to listen

More places to listen

Going Fast & Leveraging The Power Of The Peloton: A Review Of The Mammoth Peloton Experience (BWC EP27)
Our Peloton Experience at the Mammoth Gran Fondo was a massive success with the peloton swelling to 100+ riders at various points and finishing with our biggest group yet! Gran Fondo's and other big rides are so much more fun with a group, so we created a BWC peloton, not just to go faster, but to go fast with friends that are safe/predictable riders. And that is exactly what Caroline Casey of Visit Mammoth/Mammoth Tourism did with us at the Mammoth Gran Fondo. Having completed her fastest-ever 100-mile ride Caroline would not consider herself a 'power house', but with the support of the BWC Peloton she conquered this challenging ride with a smile on her face in record time! This weeks Podcast is a redux and 'insiders' look at what Caroline Casey called a "mind blowing" experience with our BWC Peloton Experience at the Mammoth Gran Fondo. Did you miss our first order of VR7 Apparel BWC cycling kits? You can still order these premium quality first-edition kits for a limited time...and if you listen to the BWC Podcast you get a discount (code: BWCVIP in capitals)! https://vr7.com/shop?olsPage=t%2Fbig-wheel-coaching Note: The store closes this Friday, Sept. 20th so make your orders today! Or... do you want some cool BWC Swag like socks, hats, or a race day bag? https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and you will consider joining us at one of our rides in the very near future on your way to a successful 2019. We are always looking to help Athletes achieve their very best! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc.
1:12:25
September 18, 2019
Racing For Today With Jordan Cheyne Of Elevate-KHS Pro Cycling: BWC EP26
"Race for today" is the team motto at Elevate-KHS Pro Cycling... and has been since the program began. This mindset is about never letting an opportunity pass and bringing out the best in the riders each and every day they compete. Having recently capped off an incredible performance at the Tour of Utah earning the teams first stage win and securing second overall with James Piccoli, climber-extraordinaire and all around hard-man Jordan Cheyne penned an article that summarizes this mindset for all Athletes to channel. In this episode of the BWC Podcast, Jordan shares his perspective on tapping inner potential and the "race for today" mindset with teammate, friend, and fellow coach, Brian. To read "Race For Today An Elevate-KHS Story" by Jordan Cheyne, the article referenced in this weeks Podcast, follow this link: https://www.pezcyclingnews.com/features/race-for-today-jordan-cheynes-elevate-khs-story/ Looking for a cool new cycling kit? Order yourself a BWC edition VR7 Cycling Apparel kit before our store closes! Use Discount code BWCVIP for a special discount. https://vr7.com/shop?olsPage=t%2Fbig-wheel-coaching Would you like some BWC swag? Check out the BWC edition Race Day Bag from Pedal Industries! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and can apply the lessons discussed on your way to a season of success in 2019 and beyond! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc.
1:15:57
September 10, 2019
Special Episode: Join The BWC Peloton At The Mammoth Gran Fondo (BWC EP25)
With 75% of the 102-mile route closed to cars, the Mammoth Gran Fondo is a unique chance for cyclists to take-over the roads and enjoy the amazing scenery without the "hum" of traffic buzzing by... For the performance-minded cyclist this fact holds another opportunity, to ride in a fast-moving, safe, and predictable peloton of like-minded riders. And that is exactly what our BWC Coaches will be leading and organizing in Mammoth this week! Curious to learn more? Never experienced a proper peloton? Excited to get to Mammoth to get "on the front"  and be a part of a peloton? Or maybe you just want to ride fast and avoid struggling in the wind with no one to share the work? Either way we want you to join our peloton! In this Special Edition podcast we outline the more finer-points and necessary details to help you and your riding partners join our BWC Peloton for a great day out on the road! Did you miss our first order of VR7 Apparel BWC cycling kits? You can still order these premium quality first-edition kits for a limited time...and if you listen to the BWC Podcast you get discount! https://vr7.com/shop?olsPage=t%2Fbig-wheel-coaching Or, do you want some cool BWC Swag like socks, hats, or a race day bag? https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and will join us in Mammoth for a one-of-a-kind ride that will bring you smiles, exhilaration, and satisfaction! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc.
1:11:58
September 3, 2019
20yrs After His First Leadville Trail 100 MTB Todd Brown Scores A New PR! BWC Podcast EP24
The Leadville Trail 100 MTB race is iconic in the world of endurance racing and has absolutely exploded in participation over the last ten years. Only a few people have seen this amazing event since the early years, one of them is BWC Athlete Todd Brown who recently completed his sixth Leadville Trail 100. Twenty years after his very first LT100 Todd Brown set his sights high and came home with a Personal Record this year, bettering his previous PR he set 19-years ago. But it was not all sunshine and rainbows for Todd, there were challenges and difficulties along the way to this amazing performance... In this episode of the BWC Podcast, Coach Brian talks with Todd about his unique training, the ups and downs of his season, and of course, his PR at this years' Leadville Trail 100 MTB! Would you like some BWC swag? Check out the BWC edition Race Day Bag from Pedal Industries! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast, can relate to Erik's journey, and utilize the lessons discussed as you work toward your 2019 goals! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc.
1:15:02
August 24, 2019
How Great Athletes Think, Train, & Thrive, The Champion's Mind Book Review Part 3: BWC Podcast EP23
"The ultimate is not to win, but to reach within the depths of your capabilities and compete against yourself to the greatest extent possible. When you do that you can walk about with pride, no matter what place you finished." -Billy Mills, Olympic Gold Medalist Endurance sports are arguably the most grueling and demanding physical endeavors Athletes can undertake. Whether it is an MTB race, gravel event, cyclocross race, criterium, or Gran Fondo, defining success solely through wins and losses would undermine the sacrifice required to tackle these great events. That is why the words of Olympian Billy Mills and the mindset it suggests are pertinent to Athletes everywhere! In the closing chapters of The Champion's Mind: How Great Athletes Think, Train, And Thrive, we get a deeper understanding of what it means to achieve our very best and compete against ourselves. Check out Part 3 of our Podcast review of The Champion's Mind, in which, Coaches Brian and Brady cover the final chapters and the most important skills to develop a Champion's Mind!  Did you miss Part 1 and 2 of our book review? Check them out here: -Part 1: http://bit.ly/AChampionsMindPt1BWCEP19 -Part 2: http://bit.ly/OlympicQualityMinsetBWCEP20 Want some cool BWC Swag like socks, hats, or a race day bag? Of course you do! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and can apply the lessons discussed on your way to a season of success in 2019 and beyond! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc.
1:17:00
August 16, 2019
Lead-Up Events As A Dress Rehearsal For Your Big Goal: BWC Podcast EP22
Having a great ride at your Goal Event takes focused preparation and so much more... One of the best ways to test your preparation and see if you are on track, as well as uncover any weak links, is by doing "mock races" or Lead-Up events. These events or training sessions simulate the speed, intensity, duration, distance, climbing, or workload that you expect to face at your Goal Event (Note: hopefully as many of the items from that list as possible!). In our preparation for the Mammoth Gran Fondo this September we helped a number of Athletes prepare for, and execute, their best strategy at last weekends Tour de Big Bear. It was their very own dress rehearsal for Mammoth and a perfect "Lead Up" event. After the event we put together this weeks podcast to share the planning, execution, and debrief process we use with our Athletes that is so helpful for riders of all levels trying to stretch their limits and improve. The discussion between Coaches Joy and Brian, as well as the topics covered, are not unique to Gran Fondo riding and can be adapted to cyclocross, road racing, endurance MTB events, gravel adventures, and more! Would you like some BWC swag? Check out the BWC edition Race Day Bag from Pedal Industries! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and can apply the lessons discussed on your way to a season of success in 2019 and beyond! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc.
1:08:34
August 9, 2019
Good Sleep Is The Best Way To Guarantee A Great Ride: BWC Podcast EP21
Endurance Athletes everywhere have felt the drag of doing a hard workout after a restless night in bed...and almost as powerful is the feeling of invincibility on a day when you could ride as hard as you want for as long as you want.  Most of us experience far to many days like the former, while dreaming of more like the later. Interestingly, both experiences are tied, in large part, to sleep quality. Getting high-quality/restful sleep is one of the most powerful ways to maximize performance. In his article The Whole Picture: Recovery Through Sleep, author and Biomedical Engineer Simon Wegerif outlines the importance of sleep, specifically that of Deep Sleep and REM sleep, as well as how to improve your sleep cycles to get restorative sleep.  This article, Mr. Wegerif's research, and our experience both as Athletes and Coaches is the "jump off" point for a discussion about sleeps impact on an Athlete's ability to achieve their goals. To read the training article referenced in this weeks BWC Podcast, please follow this link: https://www.trainingpeaks.com/coach-blog/the-whole-picture-recovery-through-sleep/ Would you like some BWC swag? Check out the BWC edition Race Day Bag from Pedal Industries! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and can apply the lessons discussed on your way to a season of success in 2019 and beyond!
55:33
July 26, 2019
Mindset Tips Honed By Olympic Experience, The Champions Mind Book Review Part 2: BWC Podcast EP20
Do you have a Champion's Mind?  As Athletes we spend nearly all of our time addressing our physical preparation, through interval work, endurance training, and pedaling dynamics... Rarely do we devote time and energy to developing a 'gold-medal' mindset that is a absolutely necessary for us to perform our very best. In Part 2 of our Podcast review of The Champion's Mind, How Great Athletes Think, Train, and Thrive, Coaches Brian and Brady cover the middle chapters of the book outlining lessons learned from Olympic-Level competition that can be easily applied to help you achieve your goals! Want some cool BWC Swag like socks, hats, or a race day bag? Of course you do! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and can apply the lessons discussed on your way to a season of success in 2019 and beyond!
1:18:41
July 19, 2019
A Gold Medal Mindset, The Champions Mind Book Review Part 1: BWC Podcast EP19
There is far more to being a successful cyclist than pushing the pedals hard, but you already know that! Although being 'fit' is very important, focusing only on this aspect of performance would leave so much of your potential untapped. Developing an Athletes' Mindset, and what author Jim Afremow calls The Champion's Mind, is one of the most important components of performance that has nothing to do with fitness.  That is why we are breaking into one of our favorite topics, Mental Skills Training and covering the book The Champion's Mind, How Great Athletes Think, Train, & Thrive in a multi-part podcast. In Part 1 Coaches Brian and Brady cover the opening chapters of the book, Afremow's "Gold Medal Performance" concept and 10 Mental Skills to help you maximize your training. Want some cool BWC Swag like cycling kits, socks, hats, or a race day bag? Of course you do! Order your VR7 BWC 1st Edition cycling kit before 7/15/19: https://vr7.com/shop?olsPage=t%2Fbig-wheel-coaching -Note: Use the code BWCVIP to get 33% off your purchase! To order our BWC edition Pedal Industries Race Day Bag, a hat or socks? https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC Podcast and can apply the lessons discussed on your way to a season of success in 2019 and beyond!
1:24:03
July 12, 2019
An Athletes Guide To Training While Traveling: BWC Podcast EP18
Being an Endurance Athlete takes a lot "sport-specific" training in order to be competitive, meaning that it takes a lot of saddle time to maintain your best fitness.  But for busy professionals that have jobs requiring regular business travel, the time away from their regular training habits can feel a lot like torture. These business trips, and sometimes even personal vacations, can cause anxiety for every Athlete as it is all to easy to worry about lost fitness. Sound crazy?  It shouldn't, it is completely natural to want to preserve something you work so hard to build, especially your fitness. And that is why we put together this weeks BWC podcast episode to share our best "training during travel" tips and help you keep moving forward toward your cycling goals!
1:07:26
July 5, 2019
Bike Fit 101, Why A Poor Position Is Costing You Speed: BWC Podcast EP17
Is your bike a tool that is adapted to you, meaning you feel comfortable and ready to get the most from your body on every ride? Or, are you struggling with upper back or neck pain, a sore lower back, possibly even numbness in your feet, hands and/or "seat-area"... Unfortunately for even the most experienced cyclists, they are more likely to fit into the later category than the first. And it doesn't need to be that way! Which is we brought on a long-time friend of BWC, and the owner of Bosco Bike Fits, Andrew Bosco for this episode of the Big Wheel Coaching Podcast. Because, in our quest to help you perform your very best, we have found that a top-notch bike fit is more than a luxury, it is an absolute necessity!
58:06
June 28, 2019
From Bolivia On A 125lb. MTB To 100-Mile Gravel Events In NorCal: Meet Athlete Erik Andrejko BWC Podcast EP16
"The toughest challenge I have ever faced on a bike was 3-days in the Gobi Desert when I thought I was lost and had to spend the majority of my day walking my bike through the deep sand..." Not many competitive cyclists have a background that includes bike-packing through Mongolia, Bolivia, and the Gobi Desert, but then again, Erik Andrejko is not a conventional kind-of guy. Having started his cycling career as a young-man bike-packing through remote areas in Asia and all across Europe, Erik Andrejko has found that racing gravel events has blended his passion for adventure with his thirst for competition now that he is a father, husband, and time-crunched cyclist. Having recently completed Lost & Found, a 100-mile ruggedly grueling gravel event in Northern California, not to mention a build-up that included nearly a dozen other events to prepare him for this immense challenge, Erik is loving the balance of performance and adventure that comes with gravel racing. In this episode of the BWC Podcast, Coach Brian talks with Erik about his unusual path to racing and the build up that helped him conquer one of his season biggest goals.
1:05:35
June 21, 2019
When Experience Counts...And There Is Little To Be Had: Lessons Learned At Dirty Kanza 2019
It was just two weeks ago that Big Wheel Coaching made a pilgrimage to one of the most challenging races ever-imagined...The 200-mile Dirty Kanza Gravel Race. Although the race has earned the reputation as the "World's Premier Gravel Race", for nearly ever participant, it is as much of a vision-quest as it is a bike race. This brutal event draws thousands of people, every year, not because of a huge prize purse or first-rate SAG stops, in fact there is no prize money for the winners and the event requires riders to be entirely self-supported while out on course. It is the fact that Dirty Kanza is primarily an event where each rider is competing against themselves in a crucible-style test of strength, endurance, will, and preparation that makes this one of the most amazing events anywhere. This year Coach Brian, supported by Coach Brady, headed to Dirty Kanza to see what all the hype was about and experience what was his longest and most difficult ride ever, amongst a professional racing career that has spanned nearly ten-years. In this episode of the BWC podcast Brian and Brady discuss the entire DK experience and share "lessons learned" to help you on your next big ride.
1:16:58
June 14, 2019
Beating The Summer Sizzle, Strategies To Help You Train & Race Better In The Heat: BWC Podcast Episode 14
The summer heat has arrived across much of the United States, especially in Southern California at BWC Headquarters, and that means one thing... Helping our Athletes train properly and race effectively in the soaring temperatures. With this in mind Coaches Brian and Leo review an article for this weeks podcast written by Dr. Stacy Sims titled, "Racing In The Heat: Are You Ready?"  that offers some unique and forward-thinking ideas that Athletes everywhere can use to perform optimally this summer. Some of the topics covered include: -Salt pills, should you use them or not? -Are all electrolytes created equal?  -Absorption vs. consumption, can you have to much water? -Cooling the body from the outside-in, regulating core temperature to produce maximum power. -And more! We hope you enjoy this episode of the BWC Podcast and can apply the lessons discussed on your way to a season of success in 2019 and beyond!
53:22
June 8, 2019
BWC EP13: Special Edition Interview With Dirty Kanza Race Director LeLan Dains!
Ahead of Coach Brian's first participation in the ultra-endurance Dirty Kanza 200, he spoke with Race Director, LeLan Dains who has some great tips in his 15+ years of experience with the infamous DK200! These tips are as applicable for gravel riding as it is Gran Fondo's, endurance MTB, or any other performance-focused cycling event! It was such an incredible opportunity to speak with the Mastermind behind what is the World's Premier Gravel Grinder and we are certain you will enjoy and learn from all that Mr. Dains has to share.
58:49
May 29, 2019
Why You Should Sign-Up For A Bucket-List Event: BWC Podcast EP12
There is an old-saying that goes like this... Question: "How do you eat an elephant?" Answer: "One bite at a time!" Signing up for a bucket-list event like Dirty Kanza, the Leadville Trail 100, Paris-Roubaix Sportive, or any other epic ride takes a whole lot of guts. At 200-miles the Dirty Kanza is touted as "The World's Premier Gravel Grinder", and for good reason, its popularity is such that entry is gained through a lottery system, meaning not everyone who applies will be able to take to the start or test themselves in this incredible event. In thinking about Dirty Kanza, which takes place next week, and what it takes to complete a monumental challenge like the "DK", Coach Brian connected with 8-time DK finisher Curt Shelman in this weeks BWC Podcast. Curt has a wealth of knowledge about these kind of events and doubles as one of the minds behind the Chamois Butt'r brand that is renowned and loved by all types of cyclists for it's ability to make the longest of rides comfortable!  In the interview Curt and Coach Brian talk preparation, training, equipment, and why epic events like the Dirty Kanza are a special kind of accomplishment that every finisher can be proud of.
1:11:42
May 24, 2019
EP11: Tony Rago Has 9 Podium Finishes In 11 Race Weekends An Incredible Ratio By Any Measure!
Coach Brian and his Athlete Tony Rago have been working together for a few years now, but 2019 has been filled with success for Tony. What has been the difference? In short, one part mindset and one part training, to find out more about Tony's race-winning mindset and the things he is doing to get results check out this weeks podcast. You will be glad you did! We hope you enjoy the episode!
1:04:25
May 17, 2019
Two Pillars Of Recovery Fundamental To Great Training: BWC Podcast EP10
Sleep hygiene and proper nutrition are most likely not the first two things an Athlete thinks of as fundamental in their preparation for a big goal, but they most certainly should be! Both sleep and nutrition, as well as massage, ice-bath's, and compression are considered "passive" recovery techniques that help our bodies repair from training and reduce stress. And as any Athlete that has been training consistently can attest, it is the regular application of these techniques that makes the difference between being well prepared or over-trained come race-day. In part two of our series on recovery, Coaches Brian and Brady overview sleep, nutrition, and other techniques that every Athlete should prioritize in their week as much as they do their workout routine.
49:36
May 10, 2019
EP9: Preparing For Your Epic Endurance Event, Training Tips & Tricks
In this episode of the BWC Podcast, Coaches Joy and Brian overview Endurance Training and share tips you can implement into your training routine to help you thrive in your upcoming epic endurance event.
54:24
May 3, 2019
EP8: BWC Athlete Eric Zook Won His First Race & Is Working Hard For More!
In this episode of the BWC Podcast, we interview Athlete Eric Zook and his coach, BWC's Leo Bugtai to share some insights into Eric's training and how he went from casual masters racer to a fit and confident race winner! Enjoy!
50:52
April 25, 2019
BWC EP7: Active Recovery For Endurance Athletes, Why It Is Important & How To Optimize It In Your Training
It doesn't take a whole lot of hard training for an Endurance Athlete to develop an appreciation for their recovery days, but unfortunately what is often missed is the "why" behind the various recovery techniques that are central to endurance sports like cycling. In this episode of the BWC Podcast, Coaches Brian and Brady overview why recovery is important before delving into specific Active Recovery Strategies that can help take your training to the next level.  As Coach Brian details in the podcast, "bodies are built in bed, not during training", emphasizing that all the hard training in the world is no good if our bodies are not given the chance to recover properly.
47:59
April 19, 2019
BWC EP4: Coaches Brady and Brian Talk "Lessons Learned" From Team Coaching For Individual Athletes
Coaches Brian & Brady share insight that transcend group coaching environments to help individual Athletes achieve their very best.
36:28
April 12, 2019
BWC EP: 6 Marginal Gains For The Every Day Cyclist With Coach Joy & Brian
Coaches Joy and Brian over-view a recent TrainingPeaks article titled "Marginal Gains For The Everyday Cyclist" and share their coaching experience to help Athletes of all levels focus their energies on the areas that will translate into the greatest gains for them.
55:02
April 12, 2019
BWC EP: 5 Athlete Profile Interview With Fred Archambault
BWC Athlete Fred Archambault just completed his very first stage race at the San Dimas Stage Race. Although this was not his goal event, it was incredibly demanding and took a monumental amount of effort. In this episode Fred and Coach Brian talk through lessons learned and how others can perform their best at a multi-day event.
1:01:12
April 12, 2019
BWC EP: 3 Coach Leo And The Redlands Bicycle Classic
Coach Brian interviews Coach Leo from the Tour de Taiwan while Leo is racing his second Redlands Bicycle Classic. In the discussion important topics are covered that focus on the preparing for and performing optimally at a major event.
36:54
April 12, 2019
BWC Podcast EP: 2 Mental Toughness w/Coach Joy
Coaches Joy and Brian review mental toughness and how it can benefit your athletic endeavors!
40:21
April 12, 2019
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