Strength Training For Cyclists - Dialed Health
By Derek Teel
Derek (Owner and Head Coach of Dialed Health) discusses health/riding topics specifically relevant to cyclists of all disciplines. Guests include some of the top professionals in the cycling and health industry (from World Tour Road to DH World Cup).
124: Discussing different track options and variables with Johnathan Lee for my #DHVERTCHALLENGE Everest attempt!
This episode of Dialed health is a rerun from an interview I did with Johnathan Lee just before my Everest attempt last September. We go through all the different variables and different route possibilities for this insane challenge ranging from elevation/distance per lap and track comfort to technical difficulty, temperature, and other factors like trail traffic. 03:34 - Start of interview 09:26 - Things to consider choosing an Everest track 17:09 - Effects of altitude on power output 39:57 - Options on trails 50:23 - Chimney beach downhill trail 56:03 - College boy vs Tyrolean trails Related links: Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today. Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off. Head over to www.Remedysupplyco.com to get your coffee fix today! Use code DIALEDFAM for 15% off.
May 23, 2022
123: ⛰️ 100 Miles & 14k on an MTB + Overtraining vs. Burn Out
On this weeks episode I do a full recap of Why Rides episode 2. This was such a cool experience where we organised a full day riding through LA. After that I talk to Pete Moyer who came along as our support driver and we go into more depth of some of the logistical problems. Make sure and stay tuned right to the end of the show where I compare the difference between burn out and over training. 04:03 - Start of recap 22:22 - Why Rides logistics with Pete 38:25 - Secret sauce to capturing the best moments 43:30 - Using the Dialed Health protocol to lose weight and gain muscle 44:40 - Overtraining and burnout 46:37 - What are the signs of Overtraining 51:39 - Emotional and physical signs of burnout 55:39 - Steps to overcoming burnout Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today. Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off. Head over to www.Remedysupplyco.com to get your coffee fix today! Use code DIALEDFAM for 15% off.
May 16, 2022
122: 🚵🏼 Recap of my first attempt at the Belgian Waffle Ride!
I’m back again this week with your favourite podcast, Dialed Health. Make sure and tune in to hear my break down on the Belgian Waffle Ride. It was my first ever official attempt at an un-road/ gravel race and I learned so much that I can’t wait to share with you. Following that I dive into a conversation with Cody Kaiser where we talk further into how gravel riding works. Then, towards the end of the show we dip into weekly thoughts where I talk about my post race goals as well as our goals for the business. 04:44 - Pre race mindset 05:57 - Strava stats from BWR 33:40 - Gravel Riding with Cody 38:30 - Gravel Race vs Road Race 41:30 - Variations in the Waffle Ride 42:48 - How have gravel rides changed over the years 46:09 - Where I’ve performed well this year 50:45 - How I maximise my potential Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today. Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off. Head over to www.Remedysupplyco.com to get your coffee fix today! Use code DIALEDFAM for 15% off.
May 09, 2022
121: 🥬 My Top Advice For The Perfect Cycling Diet!
Make sure to tune into this weeks episode of Dialed Health. We go back to episode 67 where I get to talk about the perfect cycling diet. I’ll dive into the specific process of tracking food while fuelling your performance and how to keep your calorie deficit. Then we jump into my therapy session. Yes, it’s weekly thoughts with Derek where I’ll talk about my booth setup at the TDS Enduro as well as my first gravel race at the Belgian Waffle ride. I’ll also give you some app updates and the drop date for the latest episode of Why Rides. 05:41 - How to find your active Basal metabolic rate (BMR) 09:11 - What are macro nutrients 11:33 - How to calculate your macro intake 20:45 - Tips for hard gainers to add muscle mass 21:15 - Deficit calorie intake on rest days 25:06 - The reason I food track and what’s the alternative 26:06 - What you should eat to replace burnt calories 34:39 - High quality foods vs low quality foods 40:44 - Allow yourself to have low calorie snacks to reduce cravings 44:15 - You need to start drinking more water 58:40 - Weekly thoughts with Derek Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today. Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off. Get over to www.Remedysupplyco.com to get your coffee fix today!
May 02, 2022
120: Training hard with Alex Wild and a Breakdown of My Supplement Routine (Member Questions & Weekly Thoughts with Derek are Back!)
Guess what?! Our old episode format is BACK and we couldn’t be more stoked! You’re not only getting an interview this week but bonus segments like member questions and weekly thoughts with Derek. The episode kicks off with Coach Derek bringing us an interview with pro rider, Alex Wild. Alex recently placed third at the first stop of the Lifetime Grand Prix (Fuego 80k ICSI race), Derek and Alex chat about the difference in training leading up to this race as opposed to training for the traditional ICO-style races he typically does. In fact, Alex chats about the specific power, workouts, and volume he did behind the scenes. Plus, you get a sneak peek into what his training diet looks like. Hint: The guy tracks everything! After the interview, Derek dives into supplements he’s taking and gives you a breakdown of his daily lineup. He explains why and when he’s taking them, as well as how much. Then, Derek dives into our favorite segment of the podcast: member questions! The first question asked is whether or not it's a good idea to see how you're ranking throughout the day during a stage race. The second question digs into what the effects are of skipping your spring training workouts on weeks where you have less time. Lastly, we finish the episode off with Weekly Thoughts with Derek. Warning: This may or may not have been a pent-up therapy session that you definitely don’t want to miss! In this episode… 3:50 - Interview with Alex Wild 26:30 - Weekly Thoughts with Derek 43:00 - Member questions 52:30 - Supplements Links mentioned: Get your strength training plan for getting strong on your bike now! Head over to www.DialedHealth.com and start your 7-day FREE trial today. Get Manscaped! Head over to www.manscaping.com and use code DIALEDFAM at checkout to get 20% off.
April 25, 2022
119: Instagram Q&A: Building your Own Home Gym, Derek’s Chipotle Order, Getting Back to Training After an Injury/Illness + So Much More!
Welcome to an Instagram Q&A edition of the Dialed Health Podcast. If you don’t yet follow Coach Derek on Instagram, you best start now! Why? Because he randomly picks episodes to answer YOUR questions pulled straight from Instagram! In this episode, Derek dives into all things biking training, strength training, nutrition, and a few personal topics! You’ll get answers on how to get back to training after a long injury/illness, whether or not it’s okay to repeat the same workout all the time, where to start when building your own home gym, and Derek’s chipotle order. Plus, you’ll find out Derek’s favorite cycling accessory he doesn’t actually need but can’t live without! Questions Answered: 3:00 - Core works to do at home 5:30 - Derek’s Chipotle order 6:30 - What kind of bike does Derek have? 8:15 - When is the app dropping? 12:00 - Is it okay to repeat the same workouts without changing it up? 14:00 - Have you ever crashed? 17:00 - Tips to start training again after a serious injury 19:15 - Details on Derek’s tats 26:15 - Favorite cycling accessory you don’t need but can’t live without 29:45 - Tips for better balance 32:00 - What should your strength training intensity be? 33:45 - Preferred tacos? 34:15 - Where to start when building out a home gym? 41:00 - Is Derek going to TDS? 44:45 - How do deal with your sweet tooth? 48:30 - How do you stay fit with a cast? 49:00 - Will Derek be at Tahoe Trail 100? 49:45 - How to hydrate before long rides without having to pee a bunch? 51:00 - Does Derek’s wife ride or work out with Derek? 52:30 - Best split for MTB training on/off the bike? 53:15 - Best workout bands to buy? 54:00 - How much non-moving time is estimated for Unbound 200? 54:30 - Do you still tan in the winter? 55:00 - How to look your best wearing a minimal amount of clothing 58:00 - Can we ride together? 58:15 - Do ketones actually work? 1:01:00 - Tips for getting back into training after 2 weeks of the flu? 1:02:00 - Best recovery for sore legs? 1:05:00 - Best homework for week hamstrings? 1:06:00 - Can you overtrain by climbing a bunch? 1:07:00 - Best recovery for a shoulder injury? Don’t forget to take advantage of your Dialed Health 7-Day free trial by heading over to DialedHealth.com Be sure to follow Derek on Instagram, @dialedhealth. Thank you to Manscaped.com for sponsoring this episode! Use code "DIALEDFAM" to save 20% off your order.
April 18, 2022
118: 🕺The Real Way to Strengthen Your Core ft. Josh Rasmussen & Ryan Faer
Wish you had a stronger core? Have no idea how to build or stronger core? Or, have you tried forever to build core strength but can't figure out why you haven't had any success? If yes, this episode is for you. Not only are you about to learn how to build your core, but you are also going to get an inside look into the how and why trainers program their workouts for optimal results. In this episode, I'm joined by Dialed Health Trainer Josh Rasmussen and MLB strength and conditioning coach, Ryan Faer. Together we break down the mechanics of what it actually takes to build a stronger core as a cyclist. We dive into what is actually considered as your core, give you a step-by-step guide on what it takes to successfully build strength, and why it's so important to have a strong core in the first place (it's not just for looks!). I loved being joined by Josh and Ryan who both brought amazing knowledge and golden nugget takeaways to the episode. What we discuss: How much impact your core has even on the rest of your body Isolated vs. total body core training Using your breath to exhale and contract (or inhale and brace) Flexion Should you do sit-ups? Lateral flexion-extension, anti-extension rotation, and anti-rotation Using a variety of different modalities? How to apply the forces required to get the training response you want How to incorporate core strength into circuit training Get your Dialed Health training plan now: www.DialedHealth.com
April 11, 2022
117: 🥴 3 Steps to Getting Yourself Out of a Funk
Have you been dragging your feet recently? Have you been feeling stale or burnt out? Have you been struggling to have any urgency to get things done? If you can relate, this episode of Dialed Health is absolutely for you. Get ready for me to walk you through three steps that will help you get out of any funk, whether it's on or off the bike. Honestly, this is something I've been going through recently and these three things are what has helped me get out of it. The three big points I make are lumped together: movement and manifestation, creating a purpose and urgency, and evaluation and repetition. These three things are without a doubt going to help create some momentum for you, help you get back on track, help you feel like yourself aga, and help you reach your goals. What I discuss: 3:00 - Movement 16:00 - Manifestation 28:00 - Purpose 38:00 - Urgency 47:00 - Evaluate 58: - Repetition
April 04, 2022
116: A Play-By-Play of My First Why Ride On the NorCal Coast
Why Rides: A ride experience that justifies why you trained relentlessly. It's to be ready at any moment to have your best ride ever. Why Rides are exactly what I want to do on a bike, because as a husband, father of three, and a business owner, I just don't get the opportunities to go ride my bike all day very frequently. So, when I do, I trust that my body's ready from my consistent training on and off the bike. I want to show you what's possible when you're consistent with your training and to encourage you to keep your body fine-tuned, so when the opportunity presents itself, you can get the most out of it. This is exactly what we dive into in this episode of the Dialed Health podcast. In fact, guest Brady Nations and I give you a play-by-play and a behind-the-scenes look into my very first Why Ride. I did a massive unsupported ride up the NorCal coast and Brady documented the entire journey. Together we talk about the complexity of doing the ride, as well as the complexity of capturing the reality of it. The official Why Rides video releases on April 4th on YouTube. Stay tuned! P.S. Don't forget to grab yourself some Remedy Coffee! Head over to remedysupplyco.com and use code DIALEDFAM for 15% of your order.
March 28, 2022
115: Jesse Melamed: How to Train like an Enduro World Series Champion + How to Have Your Perfect Enduro Stage Race
In this episode, I am joined by one of the top riders in the world, Jesse Melamed. Jesse is a professional enduro racer who is currently ranked third in the world based on his standings last year in the Enduro World Series, one of the important races in enduro riding. And in 2020, Jesse actually won the series. With all of that being said, in my opinion, he's one of the best riders on a trail bike period. I wanted to have Jesse on the podcast because he nerds out about off-bike and on-bike training as much as I do. He loves the whole process it takes to get to that end result, flawless riding and standing on the podium. Jesse chats through what he does in the off season for training, his strength training plan, his views on nutrition, and how to have your perfect enduro race stage. What we discuss: 12:00 - Taking time off from riding 16:00 - XC bike tires/geometry/brakes 21:00 - What training looks like as a top riding 28:00 - Comparing training plans to other riders 35:00 - Strength training 45:00 - Kettlebell training 58:00 - Habits for optimal health 1:00:00 - Nutrition 16:00 - How to race your fastest enduro line 25:00 - Rapid fire questions Don't forget to head over to RemedyCoffee.com and use DIALEDFAM (all caps) to get 15% off some killer coffee!
March 21, 2022
114: 👏🏻 Derek's Story and the Creation of Dialed Health
If you're looking for motivation to take steps in your own life towards the life you really want to live, this episode is for you. We chat about all the highs and lows on the journey towards building Dialed Health. Hint: It wasn’t roses and butterflies for Derek to get to where he is. Derek shows us how sometimes we need to put up with the dirty work and not be afraid to work our asses to get to where we want to be. Many of us expect our journeys to be linear, when in fact, it’s going to require a lot of ups and downs to get to where we want to be. But, with passion and persistence, and a hard work ethic, we can accomplish so much more than we realize. We start the podcast off by going all the way back to Derek’s high school and pro riding days, how he met his wife Lish, how he decided to make the transition from racing to personal training, and how the idea of Dialed Health was formulated. We then dive into the progression of the business, Dial Health as a whole today, and the continued progression we are striving towards for the future of Dialed Health. What we discuss: 3:00 - Derek’s goals out of high school 5:00 - How Derek got into health and wellness 6:00 - The reason Derek stopped racing 12:00 - How Derek met his wife 15:00 - Derek breaking into the personal training industry and the struggles that came with it. 25:00 - The growth of Derek’s personal training career and online training 40:00 - Starting a business 50:00 - The hit of COVID 1:00:00 - What helped Derek mentally get through these stressful times 1:04:00 - The biggest mistakes Derek made on the journey 1:07:00 - The current state and future of Dialed Health Join the Dialed Health fam! Head over to www.dialedhealth.com to get your strength training plan for cyclists.
March 14, 2022
113: 😱 Porn, Appetite Suppressants, Indoor Cycling, Vegan Protein, and more!
No clickbait here! In this episode, we have a conversation about porn and how it relates to mental health at the end of the episode. But don't worry, that's not all this episode is about! First of all, this episode is a re-release from an episode we put out in January of 2021. I'm actually 2 weeks into the Dialed Health Shred and give you an update on how I'm doing, what my obstacles are, and how I'm getting through them. I then dive into a Q&A with questions from Dialed Health members. I answer questions on appetite suppressants, whether or not vegan protein is optimal and what the best options are, and indoor cycling options for the winter months. Links mentioned: https://www.pinnaclenutritiongroup.com Use code DIALEDFAM30 to save 30% off. https://kyoku.com Use code DIALEDFAM to save 15% off of your first month. https://www.ghostlifestyle.com/products/ghost-vegan?variant=12534817685578 Vegan Protein Option https://youtu.be/fzkkmWbaJEs Getting Started with indoor cycling on a budget - Trainerroad https://lewishowes.com/podcast/fighting-child-sex-slavery-with-tim-ballard/ Human Sex Trafficking Podcast https://fightthenewdrug.org/by-the-numbers-porn-sex-trafficking-connected/ How the porn industry connects to sex trafficking
March 07, 2022
112: 🏅 Real Hacks for Staying Consistent and Seeing Massive Results [Dialed Health Shred Winners]
In this episode of the Dialed Health podcast, we are joined by the 2022 Dialed Health Shred winners, Sierra and Wes. After the shred, Wes dropped 15.8 pounds and 4.7 inches, and Sierra dropped 9.4 pounds and 7.5 inches. How crazy is that?! So, how did they do it? You’re about to find out! Throughout the episode, the two drop golden nuggets and hacks on how they followed through and succeeded with their weight loss/fat loss goals. Because let’s be real, there are so many obstacles to face and so many reason not to start–and these two show us how these obstacles don’t need to get in the way and that anyone can do it if they just start. We discuss what their day-to-day life looks like and how they integrate their training and nutrition, their top hacks for staying on track when it feels impossible, and what their expectations where entering into the shred. If you feel like you’re incapable of losing fat and building muscle, Sierra and Wes make it feel a lot loss intimidating! Curious about leveling up your training, nutrition, and results? Check out www.DialedHealth.com
February 28, 2022
111: ☀️ My Morning Routine, My Training Plan (On and Off-Bike), and My Riding Nutrition
Do you feel and perform your best 24/7? It's hard to do! It takes a dialed routine and in this episode of the Dialed Health podcast, I walk you through my daily and weekly routine that sets me up for success. I chat through how I optimize my sleep, my morning routine, my training schedule for one and off the bike, as well as my pre and post ride nutrition. I also answer questions like: How do you do you stay consistent with it long term? What's the real "why" behind every specific thing that I do? What's the real thing that I'm struggling with at this point and what my plan of attack for overcoming ti? Disclaimer: I include a bunch of random commentary like the time I crash so hard I pooped my pants! What I discuss: 3:00 - Optimizing sleep 7:00 - Morning routine 20:00- Overview of my workout and training plan 24:00 - Deep dive into my weekly on-bike training plan 36:00- Why comparison is the thief of joy 39:00 - Rest day details 41:00 - Deep dive into my weekly off bike training plan 55:00 - Deep dive into my nutrition habits 1:11 - A quick discussion on alcohol Start your Dialed Health workouts now! Head over to www.dialedhealth.com.
February 21, 2022
110: Josh Rasmussen: 🕺 Corrective Exercises for Knee, Shoulder and Back Pain
Many people on the bike struggle with some sort of bodily pain, but very few actually take the necessary measures to correct the pain. That's right, most pain you experience can be corrected. And in this episode, that's exactly what we dive into with our brand-new Dialed Health trainer, Josh Rasmussen, who specializes in corrective exercises for cyclist. We cover strength protocols to fix everything from shoulder impingement and upper cross syndrome, to low back pain and knee pain. We also explain the difference between tendinosis and tendonitis, and why it's important not to confuse the two. I personally love this conversation. It was so fun for me as a trainer to have the trainer camaraderie again. I used to get it when working in gyms with other trainers and since opening my own studio, that's something I've been missing. I think when listening, you'll be able to pick up on mine excitement. I progressively get more and more fired up as the conversation goes on as we share some very valuable and specific protocols for overcoming these pain points. If you struggle with any sort of pain on your bike, or in your life, this episode is for you. What we discuss: 6:30 - What is a shoulder impingement and what causes it? 9:15 - How to heal a shoulder impingement 15:30 - What’s upper cross syndrome and how is it caused? 16:30 - How to heal Upper across Syndrome 21:00 - How drop bars encourage poor posture and what to do about it 24:00 - What’s causing low back pain? 26:00 - What to do to ease your low back pain 30:00 - Crossover between low back pain and hip pain 35:00 - Testing back and core control 39:00 - Stretches for easing back pain 40:00 - What causes patella pain? 45:00 - The difference between tendonosis and tendonitis 52:00 - Rapid fire questions Check out our brand-new Total Body Corrective Exercise Program with Josh here: https://dialedhealth.com/programs
February 14, 2022
109: 🤯 Braydon Bringhurst: Training Hacks to Ride at Your Best
Do you see the pros crushing it on the bike and wonder how the heck they got there? It’s all training habits and mindset. And in this episode, pro rider Braydon Bringhurst explains where and how he developed the mindset to go big and gives us an inside look into his training routine to help us do the same. When I first saw Braydon, it was on a video called Transcend that launched a few years back and it left a huge impression on me. It was the first time I saw someone make climbing on a bike look so exciting. It was his originality that inspired me to just pursue anything and any style on the bike. It really has helped give me confidence in transitioning disciplines over the years. Braydon is also super active in his community of Boise and is dedicating his time to encouraging cycling from a grassroots level and putting his money where his mouth is. I mean, this guy is out building trails with organizations, he is founding the Boise Man Bike Festival, and he's making incredible content for people to enjoy whether you are one of the best riders in the world or it's your first day on a bike. This is why I love Braydon so much and I think that really comes through in this interview. What we discuss: 8:00 - Braydon’s background on the bike 15:00 - Brayden’s tips for building skills on the bike 28:00 - How his pole-vaulting experience translated to the bike 35:00 - Developing a solid riding mindset 44:00 - Rapid fire questions Checkout Braydon on Instagram: @bikerbrayd Get Dialed Health content from me daily: @dialedhealth
February 07, 2022
108: ♥️ How to Find Your Riding Niche + How to Train for It
If you follow me on Instagram, you know that this past fall and winter, I have been super into riding my XC bike. When I first got on it, it felt super fresh, super fun, and I was all about it. I was loving the uphills just as much as the downhills. Plus, for the amount of time I had to ride, it felt like I was getting the most bang for my buck. I was stoked! Again, if you follow me on Instagram, you know that I recently did an XC race. At the starting line, I just had this gut feeling that this isn’t it – this isn’t the type of riding I want to do. I was in the lead on the first lap and got a flat. And you know what? It just felt like a sign that I wasn’t supposed to be there. So, all fo this to say, I realized that XC racing is not the niche, regardless of the stoke I initially had. And because of that, I want to help you find your riding niche, too. That’s why in this episode of the Dialed Health podcast, I share my best insight into how to find your niche, plus I explain how to properly train for it. I also share what I have decided my niche actually is and my plans on the bike for the rest of 2022. What we discuss: 3:00 - The story behind how I realized XC is NOT my niche 8:00 - How I disced what my actual niche is 14:00 - Questioning your initial gut feelings 16:00 - Allowing your riding to evolve with your life and keeping an open mind 18:00 - Example: Making the switch to clipless pedals 21:00 - Giving yourself permission to go for it no matter what people think 23:00 - How to train for your niche on the bike 26:00 - How to train for your niche off the bike Get more Dialed Health content from me daily on Instagram: @DialedHealth What to get faster and stronger on your bike asap? Check out www.dialedhealth.com
January 31, 2022
107: Strength Training as a Cyclist vs. a Non-Cyclist + 3 Rules You Need to Follow
In this episode, we’re going to dive into what makes strength training for cyclists so different than for someone who doesn't ride bikes. Dialed Health is strength training for cyclists, right? But, why is this distinction so important? What is so different about training for a cyclist vs. a non-cyclists? Is it really that big of a deal? Now, if you're an average joe, you can go to the gym and smoke your legs. They'll feel sore of the next couple days, and then you'll go do it again, and again, and again. That's great. This is a typical training program as a non-cyclist – high volume for legs that causes you to feel smoked after. Honestly, it feels great! If you’re a cyclist on the other hand and follow a plan like this, you’re going to feel great after the workout and you’ll also probably feel like you're getting super strong. But the reality is that the next day when you try to peddle your bike, you're going to struggle. It is the most frustrating thing ever because not only did you have the pain of the work out the day before, but once you get your bike, you quickly realize you overdid it. Your ride is going to suck, and even worse, you’re not even going to get faster. Let’s avoid this from happening! So if your typical high volume leg day workouts aren’t going to make you stronger and faster on your bike, what will? I’m about to tell you in this episode of the Dialed Health Podcast. P.S. This episode is actually a re-release of episode #2! Honestly, it was crazy to go back a pull this episode and think about everything that has happened with Dialed Health between then and now. It makes me so thankful for each and everyone of you!
January 24, 2022
106: Listener Questions: 🤷♀️ What's Underrated vs. What's Overrated?
The other day on Instagram, I tossed up a question box that asked “underrated or overrated?” for you to be able to ask me whether or not I think something is underrated or overrated. Well, guess what? We turned it into an entire podcast episode! I cover over 25 different topics + giving you my explanation for why I believe each thing is either overrated or underrated. I chat about everything from tire pressure, tubeless tires, and bike weight, to nutrition topics like late night eating, fasted workouts, and protein, to just fun topics that gave me a really good laugh and I know it will give you a good on, too! What we discuss: Are the following underrated or overrated? 3:00 - Late night eating 5:30 - Calorie counting 7:00 - 10 days of Rest post-COVID 10:30 - Pooping 12:30 - Crunches 14:25 - Crocs 15:45 - Tire Pressure 17:45 - Donuts 25:00 - Billy Joel 26:00 - Off the bike warm up 29:00 - Protein 32:00 - Tubeless tires 34:00 - Bulgarian split squats 35:30 - Continuous glucose monitors 37:00 - Soas stretching 41:00 - Fasted exercise 43:00 - IPAs 48:00 - Double-day training 49:30 - Naps 51:30 - Bike weight 53:30 - Static stretching 55:45 - FTP or Ramp test 1:02:30 - Compression systems 1:04:00 - Chuck Noris 1:05:00 - Weekly thoughts with Derek 1:12:00 - Announcements Be sure to follow me on Instagram: @dialedhealth Get faster on your bike now with off-bike training and macro plans: dialedhealth.com
January 17, 2022
105: Kailey Skelton:🗻Tips for Hitting Gaps/Jumps + Details on Being a Pro National Champ Downhill Racer
Welcome to another episode of the Dialed Health podcast where I’m joined by Kailey Skelton, who happens to be our current National Downhill Champion. I personally have a huge history in downhill racing, so chatting about downhill riding got me super stoked. Kailey is not only a rad rider, but she also uses Dialed Health programming for her strength training workouts and that's how we got connected. The conversation begins with us chatting about this huge road gap she hit out in Utah, which to be honest, you rarely see anyone do these types of gaps, let alone a woman. Super impressive. This led us to sharing a bunch of tips on hitting gaps and tabletops, which can also be appleid to any type of jump you’re hitting. Then we dive into Kailey's riding, how she accelerated so quickly (only riding for less than 2 years), her training on and off the bike, what PSI she recommends for downhill riding, her favorite bike park, her go-to trail snacks, and a bunch of cool golden nuggets you don’t want to miss. At the end of the episode, we dive into Weekly Thoughts with Derek where I chat more about my New Years day Everest. I break down the things that didn’t go right and how I made it through mentally because it was the most mentally tough day I’ve ever had on my bike. And lastly, we get into listener questions where I answer “Should you weigh food before or after it’s cooked” 05:00 - Kailey's hot tips for hitting tabletops and gaps 18:00 - How Kailey picked up momentum quickly once entering into downhill riding 22:00 - Recommend PSI for downhill riding 28:00 - Winning National Champions 35:00 - Inside look into Kailee’s Riding 1:08 - Listener questions 1:20 - Weekly Thoughts With Derek 1:30 - AnnouncementsGet more content from me daily by following me on the ‘gram: @dialedhealth. Get your off-bike training program now and get stronger on your bike - www.dialedhealth.com.
January 10, 2022
104: 🍔 Practical Nutrition Tips for Fat Loss
Who doesn’t want to start off 2022 by losing the holiday weight?! That’s why in this episode of The Dialed Health podcast, I dive into my best practical tips for fat loss. This episode is planned perfectly to go along with the Dialed Health Shred, our annual fat loss initiative to start your year off right. We give you the tools and education to learn how to fuel your workouts while also dropping body fat. Plus, I dive into member questions and my weekly thoughts. This week, I answer: Why am I getting low back pain on the bike and is there a difference between doing squats on a smith machine versus free weights? Lastly, for my weekly thoughts, I dive into the everesting I did over the New Year (because why not start the year off by doing 117 laps up a neighborhood hill?!). What we discuss: - How to anticipate plateaus - Prioritizing grocery shopping - Keeping it simple - Evaluating tracked meals - Swapping not eliminating - Consistency and moderation are best friends - Practice before going full send - Willingness to change - Social impact on your nutrition Sign up for the Dialed Health Shred: https://docs.google.com/forms/d/e/1FAIpQLScnL-q_mLQXJ5uO_9j_UMWFUZ2fGUO4LI1BOP-iANCe_QRaLQ/viewform January 3rd is your last chance to sign up!
January 03, 2022
103: Neilson Powless: Behind the Scenes of Racing and Training like a Pro
Welcome to another episode of the Dialed Health Podcast, which also happens to be a very special conversation I had with EF Racing's very own Neilson Powless. If you don't know Neilson, in my opinion he is one of our best cyclist in the world, and it was so awesome having the opportunity to ask him anything I wanted. He gave me a pro-perspective on both racing and training, where he taught me things I wasn’t even aware of! He dives deep into his perspective on nutrition while training, behind the scenes of the typical race experience, a recap of both Tour de France and the World Championships, his personal off-bike training routine, and so much more! Plus, we have an awesome round of rapid fire questions he answers at the end, including is doping still happening in the Peloton or is it a thing of the distant past? How does his body weight fluctuate throughout the season? A non-biking question: How is your chess game? Who would you ride a tandem bike with? Neilson burst onto the United States road racing scene as a 19-year-old and found instant success, finishing ninth overall at the 2016 Amgen Tour of California and winning a stage at the Tour de l’Avenir. Those results shot him to the WorldTour where his adaptability accelerated his learning curve. The 23-year-old spent his rookie seasons (2018-2019) racing for Lotto-Jumbo, joining EF Education-NIPPO in 2020 where he continued to impress with his breakaway performances at the Tour de France. Want to hear more from Neilson? Check out this episode asap. Find more from Neilson: @neilsonpowless Get your training plan now! www.dialedhealth.com Get more Dialed Health content from me daily: @dialedhealth
December 27, 2021
102: ✔️ How to Set Goals and Actually Reach Them + The Compound Effect
Let's chat about New Years Resolutions. Did you know less than 10% of people actually follow through on the goals they set at New Years? I want to ensure you don't end up like the 90% who abandon their goals and that's why in this episode of Dialed Health, I share simple steps you can take today that will help you actually stick with and reach your goals in 2022. I chat about why you shouldn't waste time planning things perfecting, the importance of having clarity by setting specific and timely goals, and why you should only focus on taking the first step and nothing else. Plus, you'll learn the principles behind both the compound effect and the ripple effect and how utilizing both is a complete game changer when it comes to reaching your goals. I also answer a listen question focused on getting over your fears after a hard crash. What I discuss: 5:00 - Why you shouldn’t spend too much time on a plan 9:00 - Why you should focus only on the first step 13:00 - The Compound Effect 24:00 - The Ripple Effect 30:00 - The importance of writing down your goals 40:00 - Listener Questions 47:00 - Weekly thoughts with Derek Get more content from me daily: @dialed health Get your training plans here: www.dialedhealth.com
December 20, 2021
101: 😩How to Go from Lazy, Tired, or Sore to Ready to Crush Your Ride
Do you have days where you feel like you absolutely can’t get on your bike or go do a training session? I have days where I know I should go crush a ride or a workout, but for some reason it feels literally impossible to move my body. What I’ve realized is that often times my body is lying to me with the way I’m feeling. My feelings oftentimes lead me to believe I couldn't possibly perform or have a great ride that day, but then I go out and do it. And when I do, more times than not, I end up surprising myself and maybe even riding better, or having a better strength workout than I anticipated. How do I do it? I give you all my secrets in this episode of Dialed Health! What I discuss: 4:00 - Work on changing your mindset 12:00 - Relaxing through a nap/breath work to reset your body 16:00 Utilizing pre-work stimulants, carbs, and hydration 23: Importance of equipment prep 26:00 - Using your Theragun or foam roller + stretching out your body 32:00 - Warm up your body 36:00 - What to do if you’re still not feeling it 40:00 - Rapid Fire questions 1:19 - Announcements Get daily content from me over on the 'gram: @dialedhealth Follow my training programs and get stronger on your bike over at dialedhealth.com
December 13, 2021
WTWD: Illusion vs. Optimism & Recap of the Thank Ride
Welcome to episode 100's weekly thoughts with Derek (Me!)...aka WTWD. This is an episode where I deviate away from the tactical side of riding and give you my opinions and thoughts in hopes of sparking a new found motivation inside of you. In this episode, I start off by sharing the quote, "There is a thin line between optimism and illusion." My co-host Amber and I dive deep into our thoughts on this, including how you know the difference between the two. Then, I dive deep into a recap of our Thank Ride we had on thanksgiving. I give you a play-by-play on all the planning and effort that went into it, as well as how the ride unfolded. Get more content from me daily over on the 'gram: @dialedhealth Get workout training plans from me that will make you faster on your bike: www.dialedhealth.com
December 09, 2021
100: Spencer Rathkamp: 🚲Tips for Mastering Your Wheelie + Other Parking Lot Tricks
In this episode of the Dialed Health podcast, I’m joined by Spencer Rathkamp who just so happens to be one of my favorite riders to follow on Instagram. Whether it’s a mountain bike, cross bike, downhill bike, road bike or gravel bike, Spencer rides it really well. Once of my favorite riders to follow on social media because he rides all the bikes and he rides them really well. And lucky for you, he gives us amazing tips on how to start nailing wheelies and mastering parking lot tricks. To be honest with you, the tips he shares is like a free lesson you defiantly don’t want to miss. it's like a free lesson. We also chat about some other random questions (as always) I had for him about his racing experience and his current career path. At the end of the episode, I answer the listener questions: What’s the difference in strength training between road, cross country and enduro and what’s the best structure each week and how does it change throughout the year? Find more from Spencer: Instagram: @spencerrathkamp https://www.instagram.com/spencerrathkamp/?hl=en Pumpkin Head Video: https://www.instagram.com/p/BMPhISNhoOR/ Find more from me: Instagram: @dialedhealth Website: dialedhealth.com
December 06, 2021
WTWD: 🎉 The Super Exciting News I've Been Dying to Share + Other Random Things
Welcome to your bonus episode of the Dialed Health podcast...aka Weekly Thoughts With Derek. This is where we stray away from biking tips and chat more about life. If you've been tuning into the podcast lately, you'll know I've been dropping hints about some BIG changes happening with Dialed Health starting in 2022. Guess what? I no longer have to tip toe around the big news and in this episode, I finally announce it! You'll see just how excited I am if you tune in. It's literally the biggest game-changer for Dialed Health and I'm beyond stoked to see the effect it has on the growth and quality of the business. And as always, I also dive into some other random topics that are on my mind that I want to share with you! Get more Dialed Health Content daily by following me on the 'gram: @DialedHealth. Ramp up your performance on your bike with our Dialed Health training plans: DialedHealth.com
December 02, 2021
99: Taylor Lideen 🤜🏻 Combatting Anxiety and Depression On and Off the Bike
In this episode of Dialed Health, I am joined by the 2021 Unbound XL Gravel winner, Taylor Lideen. Although this is a huge accomplish for Taylor, this is actually not what we dive into in this episode. So, what do we chat about? Mental health. Taylor personally struggles with anxiety and depression on and off the bike, and together we chat about the mental obstacles he’s had to overcome, as well as the mindset shifts and tools he uses to successfully keep pushing forward. Later in the episode, we do ease up the conversation with some lighthearted talk about his nutrition stops on his 350 mile races at gas stations and some strategy tips you’ll find helpful for building up your gut microbiome. But, all in all, the main takeaway from this episode is really going to impact your mental health and well-being both on and off the bike. After our awesome conversation with Taylor, we jump into member questions: Is it worth it to use Whoop and other HRV monitors to increase strength and how to juggle family, life, work, self care, with riding? What we discuss: 5:00 - Being “stoic” vs. experiencing the highs and lows on the bike 10:00 - Dealing with anxiety on/off the bike 20:00 - Dealing with depression from a young age 29:00 - Training your gut to fuel your performance 40:00 - Overcoming mental battles 50:00 - Avoiding burnout on the bike 53:00 - Getting metabolically flexible for endurance rides 57:00 - Listener question: What are your thoughts on Whoop straps? 1:08:00 - Listener question: How to juggle family, life, work, self care, with riding? 1:20:00 - Announcements Find more from Taylor: @tlideen Get tips from me daily: @dialedhealth Start your training plan: www.dialedhealth.com
November 29, 2021
WTWD: Taking Control of Your Habits + Acknowledging What Actually Deserves Your Attention
Welcome to this week's episode of Weekly Thoughts with Derek (aka..WTWD)! This week, I start off by sharing a quote by James Clear: “Your results are a lagging measure of your habits that proceeded them.” I chat about the meaning behind this quote, as well as the mindset shifts we need to make around our habits in order to reach our goals. I also chat about how I've acknowledged that I'm putting my time and attention into the wrong places recently and how I'm making an active shift to change that. I hope my rant on this topic will motivate you to audit where you're putting your time and attention and question if that's where it is meant to be right now.
November 19, 2021
98: 💤 The Most Practical Tips for Optimizing Recovery for Cyclists
The number one mistake people make when working towards their riding goals is failing to recover properly. Believe it or not, proper recover is just as important as crushing your training sessions. That's why in this episode of Dailed Health, I share the practical strategies I personally utilize for optimizing my recovery that you can easily implement into your training program. I want to put a large emphasis on the "practical" because it's easy to find a recovery modality on google, but it's not as easy to actually apply it in your life. The strategies I discuss are all practical, low-cost, and highly effective. At the end of the episode, I also answer Dialed Health member questions the most effective rep range for hypertrophy, as well as how to recover mentally from a hard crash. Plus, we share some exciting news about our latest edition to dialed health that you don't want to miss! What we discuss: 3:00 - Why you need to prioritize sleep 12:00 - Why you shouldn’t overlook your hydration 16:00 - Prioritizing proper nutrition 22:00 - Utilizing foam rolling 25:00 - Are massages worth it? 30:00 - Utilizing compression and elevation 35:00 - Utilizing hot and cold exposure 47:00 - The most under-utilized recovery modality 50:00 - Listener questions (Optimal reps/sets for hypertrophy and how to recover mentally from a hard crash) 1:05 - Important Dialed Health announcement! Get Dialed Health content daily by following me on the 'gram: @dialedhealth Get access to effective training programs for cyclists: dialedhealth.com
November 18, 2021
WTWD: Recap of the Lion's Den Crit Race + Being Mindful of How You Show Up on Your Bike
Welcome to WTWD...aka Weekly Thoughts with Derek. This is the first edition of WTWD being a stand-alone episode and I couldn't be more excited. You can now expect to find this bonus episode in your podcast cue (be sure to subscribe!) each Friday morning. In this episode, I share my experience checking out the Lion's Den crit race, something I had never experienced before – completely different from a mountain bike race! Plus, I also discuss a recent crash I had on my bike on a road group ride and the lessons it taught me about showing up on my bike. What I discuss: 00:45: Weekly Quote 3:00 - My weekend at the Lion’s Den crit ace 11:00 - My crash on a group ride 15:00 - Being mindful of your attitude and how you’re showing up on your bike Want Dialed Health content daily? Follow me on the 'gram: @dialedhealth. Get access to my strength training programs to become stronger on your bike ASAP: dialedhealth.com
November 12, 2021
97: 🚗 Ryan Faer: The Surprising Effects of Muscle Activation and Isometrics on Building Strength
Do you prioritize muscle activation? This is something I chat about a lot with Dialed Health members, but something I don’t think enough of us take advantage of. That’s why I brought Ryan Faer onto the podcast to help us understand why we need more muscle activation if we want to build strength as cyclists. Ryan is currently the Arizona performance coordinator for the Cleveland Indians and has a degree in applied physiology and Kinesiology from the University of Florida. Now, those are big resume builders, but what's even more important is that he's a cyclist and also uses Trainer Road. The combination of the above is what really had me thinking, this the perfect person to chat to about sports science in regards to building strength for cyclists. Together, we dive deep into using muscle activation and isometrics to build strength, the science behind how muscle activation works inside your body, the importance of progress overload, and how to incorporate it all into your training program. What we discuss: 5:15 - What is muscle activation? 12:00 - Misconceptions and common errors of strength training 24:00 - The three different types of muscle activation 30:00 - How to apply overcoming isometrics to your training routine 38:00 - Listener’s questions: Effects of cannabis on riding? Get more Dialed Health content from me daily by following me on the 'gram: @dialedhealth Get access to my training plans: www.dailedhealth.com
November 10, 2021
96: 🚵🏻♂️ Chaz Halbert: XC Marathon Nationals + Using Strength Training to Your Advantage
In this episode of Dialed Health, I’m joined by Chaz Halbert, a Dialed Health member, a pervious Dialed Health Podcast guest, and most importantly, a close friend of mine. He’s been on the show before to discuss balancing family, bikes, and business, although in this episode, he is here to chat about his experience at XC Marathon Nationals. To give you a sneak peek, the course was slow, rough, and demanded a lot more out of your body than just watts coming out of your legs. Chaz said it was a total body test and has never experience that level of physicality before on the bike. That's why we dive into how utilizing strength training in preparation was a game changer for him handling the gnarly terrain of east coast course brought to the race. What we discuss: 2:00 - Recap of the XC Marathon National course 7:00 - The impact of strength training 11:00 - Why strength training won’t make you bulkier/heavier 20:00 - Strength training lessening your fatigue on bigger rides 28:00 - Recap of Chaz’s performance at XC Marathon Nationals 32:00 - Chaz’s experience riding gravel 38:00 - Rapid fire questions with Chaz 49:00 - Announcements 54:00 - Member questions answered! 1:15:00 - Derek's thoughts: Do you want a second podcast episode a week?!
November 03, 2021
95: ⬇️ How to Lose 10 Pounds in 30 Days Using the Dialed Health Protocol
Looking to lose weight and feel leaner on your bike? I have the solution! We’ve had 18 Dialed Health members this year lose 10 pounds in a 30-day period (+ many more people who were extremely close!). This is a huge accomplishment and that's why in today's episode I want to chat about the protocol they followed. Plus, I squash the myth that you can’t perform while in a deficit, I address outside factors that can make and break your diet, and give you my best tips on overcoming those most common hurdles. By the end of this episode, you'll feel confident in implementing this same protocol to lose 10 days in one month! What we discussed… 3:00 - Shout out to Dialed Health members who lost over 10 pounds in 30 days 4:00 - The dialed health protocol for weight loss 6:30 - Nutrition planning 11:00 - Committing to food tracking 15:30 - Reducing alcohol 24:30 - Overcoming nutrition hurdles 31:00 - Budgeting your macros 34:00 - Eating satisfying meals 36:30 - Getting motivated 42:00 - Rapid Fire Questions 53:00 - Announcements
October 27, 2021
94: 👌🏻What It Takes to Create the Perfect Strength Workout for Cyclists
Friends don't let friends show up without a workout plan, am I right? That's why in this episode of the Dialed Health podcast, I give you a deep dive into exactly how you should and shouldn't be structuring your workouts. We chat in depth about each stage of a workout – whether you're doing a 60-minute session, or even a more time-crunch 20 to 30 minute session. I also give you examples of movements, as well as explain the differences between flexibility and mobility, and the timing and overall structure of each workout. Plus, I emphasize the importance of stretching throughout your entire workout (something I know most of you aren't doing!). What we discuss: 2:00 - The importance of having a plan 3:00 - Structure of a 60-minute plan 7:25 - What a proper warm-up looks like 14:00 - Mobility/Dynamic movement 16:00 - Working sets 21:00 - Creating your different circuits 27:00 - Pre-fatiguing and isolating muscles 29:00 - Ending your workout 31:30- Outline of a 30-minute plan 39:00 - Rapid fire questions 50:00 - Derek’s thoughts 1:00 - Announcements Get your personalized workout plan here: www.dialedhealth.com Be sure to follow me on IG for daily training tips: @DialedHealth.
October 20, 2021
93: ✂️ Getting a Vasectomy as a Cyclist, Recovery Time & Training Plan
Due to popular demand, I'm recapping my full vasectomy experience in this episode of Dialed Health. And guess what? I hold nothing back. If you're guy who is feeling hesitant about the operation and want some insight into the entire experience as a cyclist, this episode is for you. Not only did I give a recap of my actual experience of the operation, but I give you the play-by-by plan of my recovery. Plus, at the end of the episode, I give you my DHVERTCHALLENGE recap. What we discuss: 10:10 - Derek’s account of the actually the operation experience/ 15:00 - Recovery (Training schedule the following week & a breakdown of how each day felt) 25:00 - Common concerns/questions 31:00 - Rapid Fire 36:00 - Derek’s Thoughts 43:00 - DHVERTCHALLENGE recap Find more from daily on Instagram: @dialedhealth
October 13, 2021
92: 💪🏻 Staying Consistent with Training, Using Endurance Riding for Strength Gains, and How to Know If You’re Over-Training
In this episode of Dialed Health, I'm joined by Amber, the Project Manger of DialedHealth.com. She actually interviews me on my personal training and goals, and what's been more beneficial for me. I share all the details on how I stay consistent with training while also balancing it with my family and personal life, as well as what has made the biggest impact on my strength gains this year (and also what hasn't helped). Plus, Amber asks me how i know when I'm over-training (something I know many of you do!) and what are some common red flags for when you're on your way to burnout. Most importantly, at the end of this episode, I give you all the details on my vasectomy and how I'm navigating through it! What we discuss: 8:00 - Scheduling your workouts around your life to remain consistent 16:00 - Having the support you need to remain consistent 24:00 - Balancing riding solo with riding with your partner 27:00 - What makes the biggest impact on strength gains 32:00 - What’s been beneficial vs. what hasn’t been for reaching my strength goal 38:30 - Red flags for when you’re over-training and on your way to burn out 46:00 - Using the trainer to build grit 50:00 - Listening to music while training 53:30 - Rapid Fire Questions 1:02:00 - Derek’s Thoughts: Details on my vasectomy Get more Dialed Health from me daily on Instagram: @dialedhealth Get training plans from me and take your riding to the next level: www.dialedhealth.com
October 06, 2021
91: 🏠 Balancing Family, Business, And Bike Racing With Chaz Halbert
I've been wanting to have this discussion with my good friend Chaz Halbert for a while. He's one of our fastest local endurance racers and recently started a business the same year his first child was born. Like many of you know, balancing family, business, and bike racing can feel impossible, so I wanted someone I look up to in each of these areas to give us some insight into how he has been handling it. It's DHVERTCHALLENGE Week! Sign up here We're Partnering with Moxiemedia to help produce, edit, and pull content from the podcast! Weekly Thoughts: My ride in Monterey and one of the wildest conversations I've ever overheard in public.
September 22, 2021
90:🍔 Riding Nutrition vs. Normal Nutrition & My Food Philosophy
There are so many contradictions in the nutrition needed to fuel your riding/workouts and the food you want to eat while you're off the bike. This episode clearly tells you what those differences are and how to navigate them so you can control your health and performance simultaneously. I also lay give you a good idea on my current "food philosophy." The Weekly Thoughts include my first XC ride on the new Specialized Epic, Family dynamics during vacay, and more!
September 15, 2021
89: 🍾 I DID IT. Everesting On My Trail Bike Down Black Diamond Terrain
We breakdown my Everest ride on a Stumpjumper Trail Bike. It was 125 Miles and 29,000+ Feet on a 100% Dirt loop that descended a Black Diamond DH Trail every lap. I give you insight into my nutrition, logistics, and tactics that made this ride possible. We move in chronological order of the day and then finish with Rapid Fire Questions that I received from IG. This was the coolest thing I have ever done on my bike and I hope it inspires you to do something similar! My Trail Bike Everest Strava Ride With Power Numbers #DHVERTCHALLENGE Powered By Garmin
September 08, 2021
88: 🏈 Everest Week Game Plan
Coach Derek is 3 Days out from Everesting on his MTB. This episode takes you behind the scenes of the final week of preparation in a fun and casual format. Get the details about the ride profile, aid zone, nutrition plan, training taper, and more! The goal of this ride is to create all the content needed to inspire you for the #DHVERTCHALLENGE Powered By Garmin. Announcement: The 30 Day Beginner Bodyweight Program is now LIVE on dialedhealth.com
September 01, 2021
87:🫀Executing The Leadville 100 With Jimmy Smith
This episode will take you inside The Leadville 100 from a racer's perspective, including an in depth look at the last 6 weeks of preparation before the event. Our guest Jimmy Smith finished 20th at this years Leadville 100, only a few months after a 4th place at one of America's most competitive Enduro Races. He has incredible bike skills in literally every discipline and prioritizing strength training as a Dialed Fam Member. This episode was informative, inspiring, and a reminder of why enjoying the process is so important. Follow Jimmy on Instagram @its_jimmy *HIGHLY RECOMMENDED #DHVERTCHALLENGE
August 25, 2021
86: 📈 MTB Everesting With Jonathan Lee
Jonathan and I (Coach Derek) decide on a trail for my #DHVERTCHALLENGE Everest attempt. There are an insane amount of variables to consider and thanks to Jonathan, we refer to a spreadsheet that includes our top trail picks with all the stats (elevation/distance per lap, FTP reduction due to average trail elevation, technical difficulty, temperature, and other factors like trail traffic, and rider support accessibility). Follow Jonathan on IG Check out TrainerRoad.com for on-the bike pedaling programs and a supportive/educational community. Weekly Thoughts: All things website improvements. Things are getting more intuitive and user friendly at dialedhealth.com thanks to new features like the program selection questionnaire, view program feature, and much more. If you use the website or are curious about what's happening behind the scenes, this will give you a transparent view! Greg Hickman Youtube Dialed Fam member with great business content.
August 18, 2021
85: 🧟 5 Habits Of Fitness Freaks, Everesting Training, & Riding The Epic Evo
What are the common habits that all fitness freaks who live their lifestyle "effortlessly" contain? I give you my top 5 along with a deep dive into each and recommendations to overcome barriers that could be stopping you from implementing them. These are based off of my time spent training in gyms alongside bodybuilders and time spent riding and racing with world tour pros and world champion gravity racers. We also discuss tweaks I've made to my training schedule to prep for the Everesting Ride #DHVERTCHALLENGE Lastly, I breakdown my ride on the Specialized Epic Evo and compare it to my Specialized Stumpjumper.
August 11, 2021
84: ⛷ Strength Training & Business With Abe From The Ski Sytem
We discuss Strength Training for cyclists with Abe Maynard owns TheSkiSystem. This conversation also sheds light on what we deal with as online coaches to market our product. Abe is full of wisdom and ensured that you'll leave this podcast inspired. Follow @theskisystem on IG Weekly Thoughts: 3rd Place Pro at Mammoth Bar Enduro. How I did it with minimal time riding gravity. Also, what I'm training for next... #DHVERTCHALLENGE Dialed Health is Strength Training For Cyclists. Start with the 7 Day Free Trail today!
August 04, 2021
83: 💯 "The Kid" Cody Kaiser and the State of Cycling (all disciplines)
With over a decade of racing under his belt, Cody is one of the most knowledgable and experienced riders I have ever talked to. Most likely because he also owns and operates a bike shop... For that reason we cover a wide variety of topics in cycling including The Belgian Waffle Ride, the state of cycling (all disciplines), trail bike suspension, and NICA. Weekly Thoughts: We cover how I adapted my training while having a horrible stomach bug over the last week. Follow Cody on Instagram Subscribe to his Youtube Channel
July 28, 2021
82: 🚵🏻♀️ Tahoe Trail 100 Winner Alex Wild, #DHVERTCHALLENGE Relaunch, and Gravel Racing
We review Alex Wild's power date and ride profile for the Tahoe Trail 100 that happened last weekend. Then, I interview him and ask all the specific questions that I have in regards to his bike set up, nutrition, pacing plan, and more. We also learn how he tapers his strength training on race weeks. Follow Alex on Instagram to ask him questions every Monday via his IG Story or shoot him a DM! The #DHVERTCHALLENGE has been updated to an Online event only! Here are the event details. The Prize is a Garmin Edge 830 Sensor Bundle! DHVERTCHALLENGE ride groups are starting to pop up. Check out this 10K ride day from Dialed Fam Member Julian in Denver Colorado on September 24th! You can connect with him on IG here: @jsk_bikes Lastly, we discuss the attendance at the Belgian Waffle Ride Gravel Race. Absolutely bananas!
July 21, 2021
81: 5️⃣ Top 5 Most Popular Episodes Of The Dialed Health Podcast
Top 5 Podcast Episodes (starting with the most popular) 67: THE PERFECT CYCLING DIET 63: How Strength Training Improves Cycling(explained simply) 56: Porn, Appetite Suppressants, Indoor Cycling, & Vegan Protein 75: 5 Best Strength Workouts For Cyclists 66: FERNWEE on Bikepacking, Gravel Riding, Filmmaking, and More Become a part of the #dialedfam today by using the strength programs made specifically for cyclists at dialedhealth.com
July 14, 2021
80: 💧I’m Drinking 2 Gallons Of Water Today: Hydration Tips and Performance Effects
There are two main reasons why I’m drinking all this water and the explanation turns into a proper judgemental rant! However, we follow it up with some facts about how much water we need, how it affects our optimal performance, and I give you practical tips to getting in more water during your day. SIGN UP for the #DHVERTCHALLENGE The Effects of Hydration on Athletic Performance TrainerRoad Article on Hydration
July 07, 2021
79: ⛰ How To Conquer Your Biggest Ride Ever(Mountain Double Century & Everesting)
Become a part of the #dialedfam today by using the strength programs made specifically for cyclists at dialedhealth.com Episode 79: I break down all the details behind the Double Century Ride I did over the weekend with a total of 212 Miles, 15.5K Vert, and 12+ Hours of moving time. Then we jump to an interview with Dialed Fam Member David Harris who just Everested in England at 54 years old! Quote: "Don't buy upgrades, ride up grades." -Eddy Merckx My Double Century Strava Details: https://www.strava.com/activities/5541004657#kudos David Harris' Everlasting Strava Details: https://www.strava.com/activities/5497374564 Kram Nutrition: Perfect PB&J #DHVERTCHALLENGE: https://dialedhealth.com/blog/dhvertchallenge
June 30, 2021
78: 😎 ALL THINGS ABS, My FTP Test, Biz Update, & More.
Learn the anatomy, function, and performance behind your “abs” along with all the aesthetic tips to obtain your goals. Sign Up For the #DHVERTCHALLENGE Here Coach Katie's GoFundMe Here Strength & Mobility Programs For Cyclists Here
June 23, 2021
77: 🔥 Exactly How To Warm Up For A Strength Workout
The 6 steps to a complete Warm Up for your most effective workout. Including Cool Down protocols. Coach Katie's Go Fund Me We Got To Hang Out Podcast - Ep: 99 Derek Teel From Dialed Health @wegottohangout on IG
June 16, 2021
76:🏆How To Win A Pro Enduro Stage, #DHVERTCHALLENGE Sign Ups, & Coach Katie’s Go Fund Me
Breaking down the important points to having your best performance come race time. We talk specifics in training for an event and then race day bike choice, nutrition, warm up, pacing, and mindset. Even if you race another discipline, you'll be able to use these lessons & principles. Donate Here to help pay for Coach Katie's life flight, trauma center, rehab, and other future bills. Ed Mylett Podcast with Chris Norton "Mindset That Conquered Paralysis"
June 09, 2021
75: 💪 5 Best Strength Workouts For Cyclists, The Effects Of Changing My Pedal Stroke, & More
I give you my top 5 favorite exercises for cyclists, along with variations, volume, and other specifics. We dive into why I changed pedal stroke after doing 400 Watt Seated intervals. There are also 2 quotes in the beginning of the episode that will explain why I’m cutting back on Alcohol.
June 02, 2021
74: 🥇What Would A Champion Do? Inspiring conversation with Marcus Leach, Birthday Weekend/Ride Recap
Marcus had an insane transformation which I knew would be inspiring, but I didn’t expect to literally be clapping throughout this conversation. We dove into his Top Tips For Success Blog Post on dialedhealth.com where he provides specific nuggets of practical tips to reaching your performance/aesthetic goals, but also drops some SERIOUSLY MOTIVATING thoughts along the way. The passion progresses throughout the interview! So stoked to bring this to the Dialed Fam.
May 26, 2021
73:🎂DAD SAVAGE, Turning 30, My Tattoos, And A Freezing Ride With Jonathan Lee
-Nick Bare Motivational Video from episode intro quote -Getting Caught in a snowstorm on the road bike with Trainer Road's(and Dialed Fam Member) Jonathan Lee. Here is the route. Listen to the episode to hear how we made it though and what I learned from riding with Jonathan. -Turning 30. Where my head is at for the next decade broken down into 3 phrases: Stay the Course, Delayed Gratification, & Dad Savage -Discussing the meaning of my tattoos. Requested by @lazyathlete Here's his tattoo I mentioned “3 disciplines with 0 discipline” -What I'm doing for my 30th.
May 19, 2021
72: 🌯 Everything I Eat In A Day To Lose Fat, Running For Cross Training, & More
I break down a full day of tracked meals to tell you not only the EXACT foods I ate, but also their macro breakdown. This was a rest day and although I planned to tell you what I would do differently on a ride day, I’m going to save that for another episode.
May 12, 2021
71: ⚡️ Creating Torque For Better Workouts, Trying Catch The Group Ride, and More
Use this “torque” technique in your hips and shoulders to be more effective and safe during your strength workouts. Then we dive into an update that starts with a hectic story of me being “late” for a group ride. Also, some great behind the scenes looks into whats happening at Dialed Health!
May 05, 2021
70: 🏋️ The Olympic Lifting Program, Speed Wobbles, And Race Triggers
We talk with the Coach of the Olympic Lifting Program Katie Alton to get a idea of her training/riding history and why this program was developed. Answer to the question about speed wobbles Cycling Tips - Speed Wobbles I also dive into the anxiety I felt when signing up for a race. It honestly blindsided me and for that reason, I thought you might relate.
April 28, 2021
69: 😈 Overrated or Underrated Rapid Fire Topics, Longevity in Cycling, & Update
Going deeper into a recent Instagram Q/A that makes me simply state whether something is overrated or underrated. Fun topics related to all things health/fitness/cycling.
April 21, 2021
68: 💯 Custom Programs Vs. Pre-Set Programs, Race Tapers, Glycogen Stores, New Tarmac, & More
Quote: As we let our light shine, we unconsciously give permission for others to do the same. Race Taper: Before 2 Weeks out: Last building efforts on the bike or in the gym. 1 Week out: Normal, but no redline efforts Week of: 1 Strength session early in the week(no later than Wednesday) at 70% perceived effort. Recovery ride or rest day between strength session and event. Depends on your practice/race schedule. Before you start racing, do 2-3 10 second sprints along with your normal warm up, The goal is not high wattage, just high speed cadence w/ some resistance to activate your type 2 fibers. After Recovery Day/Yoga or light ride. Mobility + Foam Rolling is mandatory. Possibly followed by a full day off, but you should be back in the swing of things by Wednesday/Thursday. Carb Loading/Protein Intake Rant Article on Glucose Storage(Carb Loading) Update: Includes my Son's surgery, my new Tarmac SL7, Deep insight into the ongoing struggle of my new schedule. BTS: The construction noise that almost stopped me from being able to record.
April 14, 2021
67: 🍎 THE PERFECT CYCLING DIET, Kit Pricing, Training Through Injuries, Measuring Body Fat, & More
We start by answering 3 member questions and then dive into THE PERFECT CYCLING DIET. From the numbers, to food quality, and even hydration.
April 07, 2021
66: 🗺 FERNWEE on Bikepacking, Gravel Riding, Filmmaking, & More.
Fernwee on Youtube Fernwee on Instagram After a couple years of going back and forth online, I finally had the opportunity to connect with Dialed Fam Member Martijn(Fernwee) over a Zoom Call. We discussed the topics below and since I follow his content so closely, we go off on a few tangents... Why do you strength train? Gravel Riding + Bikepacking(tips to make it more fun/successful) Preparing for Badlands(just your personal training direction) Content Creation while on rides. Favorite ride trip you have been on so far? Rapid Fire Question Round: Sweet or Salty, Favorite Tattoo, How tatted are you going to get, Morning Ride or Night Ride, Favorite Ride Food, Instant or brewed coffee while bikepacking, Favorite Coffee, Riding temps, a little too hot or too cold? After the Interview, I give you a life and business update(including yesterday's century ride and setting some limits to my alcohol this week).
March 31, 2021
65: 🔌 Featured Episode Announcement!
Check out the other Podcasts that I(Coach Derek) have been featured on in this last week! The Successful Athletes Podcast: https://podcasts.apple.com/us/podcast/82w-and-4-7w-kg-with-dialed-healths-derek-teel/id1516326667?i=1000512420506 B1ker Bar Podcast: https://podcasts.apple.com/us/podcast/ep-80-dialed-health/id1434459355?i=1000512997449 The Sonya Looney Show(available 03/18): https://podcasts.apple.com/us/podcast/the-sonya-looney-show/id1233067098
March 17, 2021
64: 🩺 Training Pro’s Vs. Joe’s with Dr. Tim Woo
Amazing chat with Dr. Tim Woo who is a physical therapist specifically working with cyclists. Currently training the Williams brothers, we discuss the differences between top pro’s strength training and the average weekend cyclists.
March 10, 2021
63: 🏋🏼 How Strength Training Improves Cycling(explained simply)
🏋🏼How strength training improves your cycling: 🔋THE OBVIOUS: You get stronger by building bigger muscle fibers AND/OR neural adaptations(how the brain communicates with the muscles). 🔋LESS COMPENSATION: Certain muscles begin to “turn off” after time in the saddle(mostly ones on the backside of your body). Keeping those muscles activated helps your primary muscles not become overused. 🔋INJURY PREVENTION: Balanced strength training gives you a more stable body to tolerate impact and twisting. These “tweaks” happen while you’re on the bike or hitting the ground🙈I probably don’t have to explain why less injury is beneficial to your program... 🔋COMFORT: Better alignment and activated muscles means more comfort while riding. Most of use know how back, neck, or knee pain can eliminate your ability to put down power. 🔋PUT IT ALL TOGETHER: Now you’re muscles are firing properly across your body(power transfer) without the pain, instability, or “turned off” muscles holding your back. THIS IS EFFICIENCY’ -Conquering a soda habit: https://www.newhallhospital.co.uk/news/is-sugar-more-addictive-than-cocaine -How to ride with someone at a different skill/fitness level. -The mental side to race performance(personal experience)
March 03, 2021
62: 📱INSTAGRAM Q & A
Rapid fire answers to a wide range of topics: Strength, Riding, Nutrition, Injuries, Personal, Ect...
February 24, 2021
61: 💪 Pull Ups, Voodoo Floss, Motivational Quotes, & Life/Biz Update
-Motivational Quotes that got my mind right this week -Travis Harnish's insane Dialed Health Shred Results -Vertical Pulling Exercises -Voodoo Floss https://youtu.be/RyosKaZO9lc -Shon G. MTB Testimonial -Life/Business Update
February 17, 2021
60: 🏆Dialed Health Shred Winners, Time Crunched Workouts, Using Guilt As Fuel, & More
We take a dive into the process of both Male and Female winners of the #DIALEDHEALTHSHRED. I also give some insight into my thoughts of all the entries. We discuss a strategy for someone with little time for workouts and then move into a “motivational rant” about using guilt as fuel for change. We end the episode with a life update and a very transparent look into my scheduling challenges since the twins have arrived.
February 10, 2021
59: 🏔 Peak Training Vs. Optimal Training, Plyometrics, Stress On Family, & More
This episode starts with an awesome DM from World Cup DH Racer Kate Weatherly that really showed me the impact this show is having! We then discuss strategies to help you continue the #DIALEDHEALTHSHRED or help you move to maintenance mode. We dissect the difference between peak training and optimal training, confirm of hip mobility is needed for whips and table tops, how to relieve stress that your training volume is putting on your family, and also nutrition periodization!
February 03, 2021
58: 👶🏼👶🏼 My Twins Were Born, The Endurance Diet, Breaking Dry January, & More
This episode is recorded just 3 days after my twins Cruz and Remi were born! I talk about my Dry January breaking point, the latest book I’m reading “The Endurance Diet” and why I needed to add more fat to my diet💩 I also give you a brief business update on this tequila filled RANT of an episode.
January 27, 2021
57: 🔫Massage Guns VS. Foam Rolling, Carb Loading, Dirt Jumping, DHSHRED Week 3, & More
Diving into these topics with a heavy emphasis on my personal/professional experience. You’ll learn the positives and negatives with massage guns and foam rollers. There is a 6 week strategy for carb loading for an event, fat loss strategies during the shred, and why I stopped dirt jumping. We’ll wrap it up with a biz/family update.
January 20, 2021
56: 😱 Porn, Appetite Suppressants, Indoor Cycling, Vegan Protein, and more!
You no click bait here, we’re going to have a conversation about porn and how it relates to mental health at the end of the episode. However, we'll start with discussing strategies for week 2 of the #DIALEDHEALTHSHRED which flows perfectly into tips for appetite suppressant. Then we'll discuss vegan protein options and indoor cycling options. https://www.pinnaclenutritiongroup.com Use code DIALEDFAM30 to save 30% off. https://kyoku.com Use code DIALEDFAM to save 15% off of your first month. https://www.ghostlifestyle.com/products/ghost-vegan?variant=12534817685578 Vegan Protein Option https://youtu.be/fzkkmWbaJEs Getting Started with indoor cycling on a budget - Trainerroad https://lewishowes.com/podcast/fighting-child-sex-slavery-with-tim-ballard/ Human Sex Trafficking Podcast https://fightthenewdrug.org/by-the-numbers-porn-sex-trafficking-connected/ How the porn industry connects to sex trafficking
January 13, 2021
55: 🔑What losing body fat feels like, marginal gains, program scheduling, & more!
It’s the first week of the 2021 Dialed Health Shred(30 day fat loss challenge for cyclists)! Our first topic is aimed specifically to help people anticipate what they’re about to experience in the Fat Loss Process. We then talk about marginal gains and the related compound effect. Next we answer a specific programming question in regards to periodization(do you match your strength workouts with your on-the-bike workouts. Lastly, I give roadies (or new mountain bikers) a few resources to learn more about mountain biking and the. We wrap it all up with a business update!
January 06, 2021
54:🔥Downhill World Cup Testimonial, Negative Self Talk, Holiday Parties , and More...
We start this episode with a live testimonial from Ryan Condrashoff. He’s an Ex-World Cup Downhill Racer that has used Dialed Health Workouts to cure his back pain. We then get into a play by play of navigating holiday party foods and drinks before discussing how to manage negative self talk during workouts. I then talk about what it took for me to “get my swagger back” after being forced to close my in person training business earlier this year. We close with some exciting announcements about the new No Equipment Flow Program and Forum on the website!
December 23, 2020
53: 🥃 Alcohol, Recovering Heavy Legs, and Rethinking Y.O.L.O.
We start with a quick testimonial that was sent to me via DM’s before we discuss all things Alcohol(calories, metabolism, and energy effects). Then we talk about using Indo Boards for training, recovering heavy legs, strength testing, and why you should rethink YOLO.
December 16, 2020
52: 🍎DIALED HEALTH SHRED, Late Night Snacks, Increasing FTP and Compound Lifts, & More
The topics today had me genuinely excited to record! I give you specific examples of late night snack options for damage control. We discuss riding clipped in up technical climbs, whether or not you can increase your FTP & compound lifts at the same time, riding shirtless, and then dive into the details of the 30 day fat loss challenge #DIALEDHEALTHSHRED
December 09, 2020
51: GLUTE DOPING with Dr. Tim Woo @SoCalBikePT
It’s all about muscle activation to get your body primed for its next ride! The genius behind #glutedoping Tim Woo also gives us great insight into how we can feel our best on the bike with minimal off-of-the bike work. Find him on instagram at: @socalbikept and reach out through DM's if you want to get connected. Check out his podcast here: https://podcasts.apple.com/us/podcast/socalbikepts-podcast/id1517340286
December 02, 2020
50: TURKEY DAY UPDATE🦃
Hear the reasons why I don’t do Holiday Week Episodes, along with what’s happening behind the scenes of dialedhealth.com this week. This is where I really pour my heart out and talk candidly about the latest success of my online training.
November 25, 2020
49: IT Band Syndrome, My FTP Test, Minimal Strength Training For Results, and More
This episode is all about the most relevant topics/experiences I’ve had this week. We start by going over my FTP test, clear the air about minimal strength training, and talk IT Band Syndrome. Then it moves onto fun/random topics like celebrating Christmas before Thanksgiving, my recent Subaru service, and a behind the scenes look at the business.
November 18, 2020
48: Nutrition Over Age 50 & The Kettlebell Buyers Guide
We start with a testimonial from a #DIALEDFAM member who is using the No Equipment Strength Program. Then, we talk about my article that made it to the front page of Pinkbike.com. Next is the real bulk of the episode...nutrition over the age 50. This was asked by my Dad who gets after it! Lastly, we discuss what to look for when buying a kettlebell including what weight to buy.
November 11, 2020
47: Signs Of Overtraining, Foam Rolling, HIIT Training, Being Coachable, and More
A wide range of topics sent in by #Dialedfam members and IG followers all under the umbrella of riding, fitness, nutrition, and habits.
November 04, 2020
46: INSTAGRAM Q & A
This Instagram Q&A covers a wide range of topics like: Training with your significant other, high volume foods, riding bad equipment, drops vs. chutes(on MTB), performance drop with time off, and more.
October 28, 2020
45: Mid-Ride Nutrition, Strength Programs Vs. Solo Workouts, & More
This episode was very enjoyable for me. Extra prep and time to record meant I could turn off my brain and really dive into it. We start with a testimonial, move onto ride nutrition, an organized rant, feedback from last episodes bike for conversation and more.
October 21, 2020
44: Best Time Of Day To Train, Calories Vs. Macros, Bike Fit, & More.
We dive straight into Dialed Health Member questions to answer how to mix strength training with high volume riding, the best time of day to train, macros vs. calories, and a discussion on bike fit. Also, my plans with the Dialed Health Studio since going 100% online and some motivation to kick off your weekend.
October 16, 2020
43: Creatine, Building A Training Schedule, & Crashing So Hard You Poop Your Pants
Episode Itinerary Dialed Fam testimonial followed by my own riding improvement 💩How I crashed so hard that I pooped my pants Q&A Getting your significant other into riding Exercise & saliva Link between working out and eating right What creatine is & why you should take it: https://www.healthline.com/nutrition/what-is-creatine#how-it-works Lining up a 28 Week Body Weight only strength plan with my TrainerRoad Cycle Creating my weekly training schedule
October 07, 2020
42: Post Ride Back Pain, Training Barefoot, Nuts Vs. Jerky, & More
We start this episode with a case study of a current Dialed Health member. His situation is very relatable because it is all about staying consistent. Hear the strategy we are implementing to make sure he gets 2 strength training sessions in per week while he balances 60-80 hours of work a week, wife, and 3 kids. After this, we dive into a wide variety of questions, including oval chainrings, training barefoot, hip flexors, snack comparisons, low back pain, and more.
September 30, 2020
41: Instagram Q & A
🤘🏼We’re back and with a new Q & A format, inspired by our friends at TrainerRoad. 📋This format will include updates and behind the scenes of Dialed Health, along with personal updates from Coach Derek(me:) ✅The goal is to keep the episodes around 30 minutes and invite guests on to discuss/answer your questions. 📩If you have a question you would like answered on the show in detail, please email it to: email@example.com
September 23, 2020
Ep. 40 BIRTHDAY UPDATE
Update on the podcast, my birthday weekend, and all things Dialed Health.
May 25, 2020
Ep. 39: HOW GREG YOUNG LOST 30 LBS IN 3 MONTHS - Shred Challenge Winner
Get inspired by Greg’s weight loss journey. As a mountain biker and craft brewer, he gives you some great insight on what it takes to balance training with these hobbies and your career, wife, and kids. After, we talk about my specific morning routine and follow it up with a proper rant about how the corona virus has affected my family & biz...
May 18, 2020
Ep. 38: IDENTIFYING IMBALANCES with Dr. Joe Cooperman - Active Health Scottsdale
Dr. Joe is a Chiropractor who understands athletes, strength training, and movement. Learn his methods to correcting imbalances in your form and how to address common pain with encounter as cyclists.
May 11, 2020
Ep. 37: PRIORITIZE QUALITY MOVEMENT With Abe Maynard - Equinox 2019 Trainer Of The Year Nominee
Abe Maynard is one of the most credible strength trainers out there. He’s resin to the top of Equinox Gyms(known for having the most educated trainers) while staying active in everything from mountain biking, jujitsu, surfing, Olympic lifting, and more. You’ll also learn what his favorite workout is and why, along with some advice to keep you going for years to come.
May 04, 2020
EP. 36 Connor Rickey From Adventurelabs Media
Learn how to get the most of your social posting and be inspired by Connor’s story of building Adventurelabs Media. It’s a great chance to see what goes behind the content you consume regularly. After, hear the specifics from my “century ride” that I did over the weekend.
April 27, 2020
Ep. 35: Neilson Powless from EF Pro Cycling Team Interview
Get know Northern California's own Neilson Powless. The first half covers his start in cycling all the way up until our present day, discussing goals, breakthroughs, and breakdowns. The second half consists of questions asked through instagram along with some question of my own about his training process on and off the bike. This is a great opportunity to get some insight into what it's like being a pro cyclist. Thanks for your time, Neilson! Looking forward to another ride soon!
April 14, 2020
Ep. 34: How To Cook While Tracking Your Food
Learn the tricks and tips to make food tracking successful while you get inspired to commit to the process.
March 30, 2020
Ep. 33: The People Have Spoken - Group Rides & Social Distancing
We discuss the “confusion” of social distancing as it pertains to riding and the results of my Instagram poll on the topic. Also, get motivated as you hear some insight into what is going on at Dialed Health.
March 23, 2020
Ep. 32: How To Have The Best Home Workout
What a week...There’s no better time than this for a home workout considering the corona virus has closed gyms all around the country. With a “quarantine” on the horizon, you’ll want to have your training plan set to stay on track. Hear my strategies to build the best home workout and the resources I have available.
March 16, 2020
Ep. 31: The Retreat & 5 Reasons To Take A Rest Day
We dive into the details of the first Dialed Health Retreat that takes place in Downieville May 15-17th. Then we discuss the Top 5 reasons you should take a rest day, even if it’s not planned.
March 09, 2020
Ep. 30: Circuit Training Is Optimal For Cyclists
Learn the science(and reality) behind circuit training. There is a method to the madness that we dive into on this episode. Also, we go over the recent group ride, eating donuts post ride, and some motivation to send you into your week.
March 02, 2020
Ep. 29: Instagram Q & A
I answer 37 questions that were asked through my Instagram this week. Everything from strength training and nutrition, to creepy personal questions, we cover it all in this episode!
February 24, 2020
Ep. 28: What I Learned From Dry January - No Alcohol Or Desserts
Hear the positives and negatives to implementing food restrictions and STICKING TO IT. Everything from the mental to physical side and my personal take/experience.
February 10, 2020
Ep. 27: How To Address Knee Pain
Learn how to self diagnose your knee pain and put an action plan together to address it. We’ll dive into movement assessments, anatomy, and the easiest ways to start.
February 03, 2020
Ep. 26: Hydration & Ride Nutrition
How much water should we drink during the day and/or during training? What about eating on rides? We answer these questions and propose some ideas along the way. We also talk gratitude and keeping perspective on “our choices” before diving into the business updates: NEW DUMBBELL ONLY PROGRAM
January 27, 2020
Ep. 25: Training While Sick & Breathing
We discuss the “facts” about training through sickness. Is it a good idea or not? Then, we dive into breathing and how it can help your strength training. You will also get a play by play lesson on Mark Divine’s “Box Breathing” method. Lastly, it’s all about Bro-Science and the Dialed Health Biz Updates. Training Peaks Article: The Athlete’s Survival Guide to the Cold and Flu Season | TrainingPeaks Box Breathing and Tactical Breath: https://youtu.be/GZzhk9jEkkI
January 20, 2020
Ep. 24: #DIALEDHEALTHSHRED - 90 Day Fat Loss Challenge
We discuss guidelines for the Dialed Health Shred challenge while I give you tips, tricks, and explanations along the way.
January 06, 2020
Ep. 23: Home Gym - 5 Best Pieces of Equipment
Hear the the 5 most useful, functional, and cost effective pieces of gym equipment you buy for your home/garage set up. We also talk the pro’s and con’s of working out at home vs. the gym. Lastly, it’s a Christmas Survival guide, life, & biz update.
December 23, 2019
Ep. 22: The Science of Consistency
Learn the principles of Super Compensation and what it means to be consistent. We also discuss the most efficient way to have a balanced program, along with some insights into moderation.
December 16, 2019
Ep. 21: Programming A Full Year
Learn the concept of periodization and how to apply it to the Optimum Performance Training Model. We’ll also discuss Instagram videos and why some of the most popular posts are actually terrible exercises. Before all this, hear a quick biz update and my content recommendations for the week.
December 09, 2019
Ep. 20: Pod Updates
20th episode! Get a quick update on what will be changing with the podcast.
December 06, 2019
Ep. 19: Should You Race
Hear the positives and negatives to racing your bike while you contemplate what is a better fit for you.
December 02, 2019
Ep. 18: Fix Your Neck Pain - Focused BLACK Friday
Learn how to address the neck pain you experience on your bike through mobility and strengthening exercises.
November 29, 2019
Ep. 17: Thanksgiving Survival Guide
Learn how to get the most of your Thanksgiving meal whether you’re dieting or have unrestricted calories. It’s all about mindset, intention, and what I’ll be doing to enjoy the Holiday.
November 25, 2019
Ep. 16: The Difference Between Strength & Power - Focused Friday
What is the real difference between strength and power? It doesn’t line up with our version of riding “power.” We go into this topic and give you some real life examples along the way.
November 22, 2019
Ep. 15: Training Through Soreness
Is it ok to train through soreness? How do you stay consistent when you have a packed schedule of training while sore. We discuss this along with some recovery ideas to help get you firing on all cylinders as soon as possible.
November 18, 2019
Ep. 14: Start Moving Forward - Focused Friday
You need to take action to build motivation. Learn strategies I’ve used over the past couple years to help me grow as a human, business owner, and cyclist. From Be, Do, Have to Visualization and even a quote that will serve as pure motivation to get moving!
November 15, 2019
Ep. 13: Are You Mentally Tough
Learn what it means to be mentally tough and how to develop it through actionable steps. We also connect it to staying motivated and consistent with your training plan. Then, we talk about overcoming fears of riding technical terrain.
November 11, 2019
Ep. 12: Enduro Stage Warm Up - Focused Friday
Learn how to prep your body for optimal performance directly before you drop into an Enduro Stage. These drills are realistic and can be applied on your next ride!
November 08, 2019
Ep. 11: Protein...How Much You Need & How To Get It
Learn about the most important macronutrient-protein! Listen to the easy way to find your number and what foods are ideal to help you hit that number. Also, learn some strategies to implement those foods into your day.
November 04, 2019
Ep. 10: The Ultimate Pre Ride Warm Up - Focused Friday
Use this realistic Warm Up to prep your body for the best ride experience possible.
November 01, 2019
Ep. 9: Build Strong & Healthy Shoulders
Learn the first steps at addressing any pain or mobility issues, how to fix compensations, and tricks to making your shoulders strong. Hear about the new content for Dialed Health and what workout made me insanely sore.
October 28, 2019
Ep. 8: FIX Your Low Back Pain - Focused Friday
Learn what causes low back pain and 3 simple exercises to help eliminate it! Also, how to implement it into your routine for success.
October 25, 2019
Ep. 7: Why Cyclists Can’t Get “Bulky”
We discuss the principles of adaptation and the reality behind what it takes to build “a lot” of muscle. As always, hear what’s happening in the world of Dialed Health and my recent family vacay to Tahoe.
October 21, 2019
Ep. 6: One Drill To Corner Faster - Focused Friday
Learn the drill that will make you corners faster. It was taught to me by Sam Hill’s old coach Scott Sharples! Also, get another approach to making real improvements in your turns.
October 18, 2019
Ep. 5: Dieting Truths (mentality to live by)
My first official rant comes in the form of debunking dieting myths and addressing false ideas that are so common in today’s culture of dieting. Hear my recommendations on the ideal way to control your weight & performance through food. Also, learn about the latest updates with Dialed Health and get the inside scoop on the sufferfest I participated in known as “The Giro De Stammina.”
October 16, 2019
Ep. 4: How To Stay Focused
Learn how to build a personal mission statement and why it will help you stay focused. Also, hear about the latest in Dialed Health news and how I blew my diet this weekend.
October 07, 2019
Ep. 3: 8 Qualities Of A Great Bike Rider
What makes someone great at riding? I break it down into 8 traits that you can begin to implement. Maybe you’re already nailing these or maybe you’re dropping the ball, find out on this episode!
September 30, 2019
Ep. 2: The Most Important Variable In The Gym To Control
What is it that we need to do in the gym to support our riding? How is it so different from your typical training plan? I break down the specifics and give you my top 3 rules to guide you. Also, hear about the new website, our magazine debut, and what recently took my stress to its limit.
September 06, 2019
Ep. 1: The Story of Dialed Health - How I became a strength trainer for Cyclists.
Hear the ups, downs, twists, and turns(no pun intended) of my journey from racing to training. Also, take away what I have learned and let it inspire your week! #startmovingforward
August 26, 2019