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The Strong Savvy Cyclist & Triathlete Podcast

The Strong Savvy Cyclist & Triathlete Podcast

By Menachem Brodie
The Strong Savvy Cyclist & Triathlete Podcast presented by Human Vortex Training & USA Cycling Expert Level Coach Menachem Brodie gives cyclists & triathletes of all levels & abilities the opportunity to learn about Strength training, Physiology, Psychology, Nutrition, & much more, as Coach Brodie shares his experience and talks with other top experts. Taking YOUR questions, we're here to help you get more out of your training, and to learn how to "Train Smarter, Not Harder, because it is all about YOU!™" Learn more YouTube Channel & Instagram @HVTraining
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Ep 7- Tony Gentilcore Part 2- Go the F*#& to sleep: Why Recovery Is Easier Than You Think

The Strong Savvy Cyclist & Triathlete Podcast

Ep 7- Tony Gentilcore Part 2- Go the F*#& to sleep: Why Recovery Is Easier Than You Think

The Strong Savvy Cyclist & Triathlete Podcast

Ep 65- Tim Cusick: The Future of Endurance Training for 2020 and Beyond
Tim Cusick has been coaching cyclists for over 15 years, including some of the top riders in the world. But he's also influenced hundreds of thousands of athletes and coaches from around the world thanks to his role as WKO's lead developer. In this episode Tim talks about using data in your coaching, the art of coaching and putting together training camps. He also shares with us an insight into one of his current projects: BaseCamp, which is a completely virtual training program geared to help YOU ride stronger next year.... We dive deep into the power of community, building an online program that allows for far better results, and how this approach may make or break your riding in 2021 and beyond. BaseCamp Program mentioned in this episode:  Strength Training for Cycling Certification Course:
October 23, 2020
Ep 64- Improve Your Performance With Posture & Breathing
Back in Episode 59 Sebastian Weber and I discussed the LEOMO Type-S and how it can help improve riders posture and performance on the bike.  Posture on the bike has HUGE implications on recovery, performance, and even the efforts you're able to put out (and their repeatability).  This week we talk about posture, breathing, and how you can look to improve your performance with a few exercises and focus on your SKILL riding your bike.  Strength training for Cyclists Certification: Read more on the HVTraining Blog: Subscribe to the HVTraining YouTube Channel: Coach Brodie's Book "The Vortex Method: The New Rules for Ultimate Strength & Performance in Cycling"
October 16, 2020
Ep 63- Biju Thomas- Talent Doesn't Matter: Rebuilding Through Life's Opportunities
2020 has proven to be a year of pretty big challenges, with lots of completely unexpected surprises. But it's also allowed us the opportunity to take a step back and deeply reassess what we're doing, what's working for us, and are we actually doing the things we need to do to get what's REALLY important to us.  Biju Thomas is known in the endurance sports world for his Feed Zone Cookbook, and Feed Zone Portables Cookbook, but he has a wealth of training and racing experience which he shares with us in todays episode. We talk about: Becoming a better person, not just cyclist/ triathlete The power of written lists & planning your days ahead of time Focusing on what you can control Riding "Analog" What small things will help you move forward TODAY? Why Sleep is really, really important Getting to know YOUR body, and how YOU need to train and recover Follow Biju: @bijuthechef Instagram: Twitter: Facebook: @mixnmatch / @skratchlabs / Youtube channel:
October 9, 2020
Ep 62- The Importance of Goal Setting: Are you Busy, or Productive?
Buzz buzz buzz!  *Ping!* It seems that we are more "connected" than ever before, which has led our days to be filled with reacting to our phones, emails, and many other "must do's" in our day to day activities. But at the end of the day we have to ask ourselves "Was I productive, or just busy?" The answer may surprise you more often than not. This week we break down the 4 pillars of making your days, weeks, months, and years more PRODUCTIVE and less busy as we talk talk about goal setting.  We're not talking racing, we're talking life.  Read more on the HVTraining Blog: Subscribe to the HVTraining YouTube Channel: Coach Brodie's Book "The Vortex Method: The New Rules for Ultimate Strength & Performance in Cycling"
October 2, 2020
Ep 61 Shane McLean- The Obstacle IS the way, Consistency is The Work Horse
Shane McLean has been writing fitness content for a number of years starting with his church newsletter, then for The Examiner and Tony Gentilcore, and now for BarBend. But it wasn't the easiest path: From doing poorly in english while in school to not being the most comfortable making exercise videos but making them anyhow. Shane has no taken the easy path, but rather followed his passion and love for fitness and helping others, and put into action FOCUSED, PURPOSEFUL PRACTICE to share his experiences to help his clients and readers from around the world.  Connect with Shane: Read Shane's Blog: Shane's Facebook: Read Shane's Articles on Barbend: Read more on the HVTraining Blog: Subscribe to the HVTraining YouTube Channel: Coach Brodie's Book "The Vortex Method: The New Rules for Ultimate Strength & Performance in Cycling"
September 25, 2020
Ep 60- How Much Technology Should You Use?
Starting in the mid 90's cyclists and triathletes have turned more and more to technology to help the ride, train, and race better....but is there an upper limit in what technology can do for us?  Does Technology dull or replace our ability to tune into what our bodies are trying to tell us? Or does it allow us to get even more out of ourselves? What should a beginner cyclist or triathlete invest in as far as technology? All that, and more, in today's episode! Read more on the HVTraining Blog:  Subscribe to the HVTraining YouTube Channel: Read Coach Brodie's Book "The Vortex Method: The New Rules for Ultimate Strength & Performance in Cycling"
September 18, 2020
Ep 59- Sebastian Weber on the LEOMO and HOW you ride MATTERS!
You've heard me and other guests say it: Riding a bike is a SKILL that needs to be developed, trained, and honed. But HOW do you train to ride your bike better? Sebastian Weber and I sat down to talk about the LEOMO Type-S and how it can help cyclists and triathletes, especially beginners, to get fitter faster. No need to spend thousands of dollars on a top end bike, or super fast wheel set... you just need to learn how to ride your bike better, more economically, and for longer periods. Posture, Breathing, and practice. It's simple, but it isn't easy. Learn more from Sebastian Weber: LEOMO Webinar: Read more on the HVTraining Blog: Subscribe to the HVTraining YouTube Channel: Coach Brodie's Book: "The Vortex Method: The New Rules for Ultimate Strength & Performance in Cycling"
September 11, 2020
Ep 58- Are TRX/Suspension or Bodyweight considered STRENGTH Training?
This week we cover a HOT TOPIC:  Are TRX (suspension trainers), bodyweight, pilates, or yoga considered STRENGTH training?  The answer will probably surprise you! We also talk about the WHY behind the answer, and give examples of how it all fits together. This week is packed full of insights and info, so make sure you have your notebook apps open, and ready to go! Mentioned in todays podcast: Strength Training for Cyclists Certification Course
September 4, 2020
Ep 57- Ali Meeks: Conquer Your Fear of the Triathlon Swim
Ali Meeks is a former NCAA Division 1 swimmer, triathlon coach, and has helped hundreds of triathletes break through their fear of the triathlon swim, to have fun, go faster, and get their triathlon going with a GREAT start. Ali shares with us deep insights into the power of presence, how your life outside of triathlon can affect your triathlon performance and gains, and how simple, consistent daily practices can give your sport- and life- a big boost! Read Ali's Guest Blog Post:…e-triathlon-swim/ Ali's Book: Conquer Your Fear of The Triathlon Swim Check out Ali's Website: Sign up for the HVTraining Strength Training for Triathlon Performance Monthly Team & use the code from todays episode to get the 15% LIFETIME Discount:
August 28, 2020
Ep 56- General Physical Preparation vs. Strength Training for Performance
In this episode we talk about the major differences between General Physical Preparation and Strength Training for Performance. While some believe that if you're doing a sport you should "automatically be doing strength specific for that sport" in fact, those who do this lose a lot of EASY gains, as well as balance, that they can get out of first going through a general physical preparation program for 12-18 months. On the other side, the vast majority of those strength training "for cyclists" or "for triathletes" programs out there are in fact just general physical preparation programs....usually with too much emphasis on "sport specific movements" (see "your sport you do very much the same movement, so it has to be good).   Learn the big differences, and why both GPP and Strength for performance each are necessary parts of your journey, at the right time.   We also talk a little about my first book, why it's written the way it is, and how you can get the most out of it. PezCycling New Blog Post- Strength Training for Performance, The Bench Press (Video)- The Vortex Method: The New Rules for Ultimate Strength & Performance for Cycling (Book)-
August 21, 2020
Ep 55- Trevor Connor of FastTalk Podcast Part 2- "I Don't Want to Go That Fast"
Have you ever had another rider or triathlete out on a ride or run say to you "I don't want to go that fast"? Trevor Connor has, and he has also said it to others. It's a part of being a TRUE pro on the bike! Trevor Connor is a a former professional racer, currently a cycling coach and Co-founder of FastLabs, home of the FastTalk Podcast. Trevor and I sat down and talked pretty much all things cycling related, and did a nice dive into coaching, training and a number of related topics. In Part 2 we talk about why going slow is how you get fast, some of our shared racing experiences with riders who may not fully understand TEAM tactics, How Thomas Prehn's book served us both  in our riding, and how exciting and cerebral women's racing is. Make sure to subscribe and like the Fast Talk Podcast: Keep up with the latest here at Human Vortex Training:
August 14, 2020
Ep 54 Trevor Connor of FastTalk Podcast on Coaching, Racing, and Progression as a rider and Coach
Trevor Connor is a a former professional racer, currently a cycling coach and Co-founder of FastLabs, home of the FastTalk Podcast. Trevor and I sat down and talked pretty much all things cycling related, and did a nice dive into coaching, training and a number of related topics.  In Part 1 we talk about Trevor's experiences as a racer, coach, and team director. How road cycling involves many skills that are often developed through hard-fought experiences. And why training camps can be great experiences for racers and non-racers alike. Make sure to subscribe and like the Fast Talk Podcast: Keep up with the latest here at Human Vortex Training:
August 7, 2020
Ep 53- Soreness does NOT determine if a strength workout was good
Often times cyclists and Triathletes have been led to believe that soreness after a strength workout is an indication of a "good workout". In today's episode we'll discuss why this is NOT the case, as well as the importance of QUALITY TRAINING, Consistency, and Adaptation.
July 31, 2020
Ep 52- Dr. Lisa Lewis: The Corona shut down of 2020 season & how to keep focus
As the extent of Corona has grown, there has been a lot of uncertainty in the triathlon and cycling world as to races and events. This has led to many giving up on their structured training programs, and even abandoning training all together.... But punishing yourself and losing your fitness can lead to a downward trend: you're not getting regular exercise during a time of stress, which leads to unhealthy behaviors such as binge watching Netflix, or pore eating and sleeping habits. This week Dr. Lisa Lewis joins me as we talk about how to keep yourself and your athletes building to be EVEN BETTER.
July 24, 2020
Ep 51-Listener Question: I have extra time that I want to use to boost my results- What should I do?
Today's episode is a short answer (believe it or not) to a SSCT listener and former HVT Athlete question: "If I can carve out and extra 10 mins per day, what would you recommend adding into my daily routine to help me? I am doing my on the bike stuff 5 days a week, plus strength stuff 2-3 days a week. Deadlifts, planking rows, and some body weight stuff (pull ups, push ups, side planks). Any suggestions? Breathing, stretching, any other strength exercises?" TRIATHLETES! I'd like to hear about YOUR Strength Training! If you could take a few minutes to fill out this quick questionnaire, it would be a HUGE help to getting you some more dialed in episodes: Visit our website: Check out the HVTraining YouTube Channel:
July 17, 2020
Ep- 50 Dr. Stephen Cheung- Don't Count Out The Brain in Performance & Recovery
Dr. Stephen Cheung has been studying environmental exercise physiology for quite some time, and in fact, literally wrote the book on the topic. This week we sat down to talk environmental impact on performance, as well as his experience going through a recent rock climbing injury which kept him off the bike for a few months. We talk about how his "fun hobby" of rock climbing has helped build, sharpen, and improve his ability to focus and get into a state of "flow" and how that's affected his riding. Stephen also shares a deep insight on how he gets MORE out of his riding, by doing one simple thing, which allows him to enjoy his riding MUCH MORE, and reignite his passion for cycling! Dr. Cheung is the Chief Sport Scientist for Baron Biosystems and the Xert data analysis system, and is a author of Cutting Edge Cycling, Cycling Science, and Advanced Environmental Exercise Physiology, and is the science and training editor, and contributor for PezCycling News (web site). He has authored more than 100 articles that cover respiratory training, altitude training, precooling and fatigue in the heat, hydration, optimal cadence, pacing strategies, jet lag, supplements, hypoxic stress, and the reliability of exercise testing protocols. Cheung holds a Canada research chair in environmental ergonomics at Brock University, where his research focuses on the effects of thermal stress on human physiology and performance. He is also the author of Advanced Environmental Exercise Physiology (Human Kinetics, 2009). Cheung helped to establish the sport science support network for the Canadian Sport Centre in Atlantic Canada and has consulted with the Canadian national rowing and snowboard teams on specific sport performance projects. Cheung has also served as a cycling official and as a board member of the Canadian Cycling Association. PezCycling News- Baron Biosystems- Xert- Cutting Edge Cycling- Cycling Science- Advanced Environmental Exercise Physiology- Strength Training for Cyclists Certification Insiders List- HVT Website-
July 10, 2020
Ep 49- Strength Training for Performance: Be a Contrarian
Today, many cycling and triathlon coaches are writing "strength training programs" for their athletes. While there are good intensions behind this, we're going to briefly cover why they should NOT be doing this, why attaining a certification is only the start of your journey as a coach, and how you can learn a lot from the current stock market (6/2020) as to how trends and "what's hot" right now can lead you or your athlete to pain and suffering, NOT performance. Today's episode, we talk about why these mistakes are made instead of being corrected, and how YOU can completely transform your abilities as an athlete and coach, by swimming against the current.
July 3, 2020
Ep 48- Leandro Sgallari- Blending the art of coaching with the science
Leandro Sgallari is a triathlon coach based out of Buenos Aires, Argentina and is a graduate of the Strength Training for Cyclists Certification course. Leandro was not always an endurance athlete, and in fact comes from a background of Rugby.  Leandro's coaching practice is incredibly special, as he does deep dives into data, but ALSO puts a huge emphasis on mindfulness and awareness. We'll hear how Leandro works to balance these two things for each individual athlete to help them find the right blend of art & science, for them, their needs, and their results. Facebook Page: Instagram: YouTube: Sign up for the waitlist for the Strength Training for Cyclists Certification:
June 26, 2020
Ep 47- What is true "Core training" for cyclists & triathletes, and how to do it
As the riding season waxes, many cyclists & triathletes (and their coaches) either cut out their strength training completely- less some "core".....but what IS true core training? This week we get into why many make the mistake of focusing on the abs, and how you can get far more out of your core training than just super long planking abilities. We cover: - 6 exercises to get started with TRUE core strength    - Why they're each important.   - 2 quick and easy at-home tests you can do - A simple (but not easy) change you can make for some of your movements to help them have a greater training value
June 19, 2020
Ep 46 Martina Dunne - Women: There is a Better Way of Doing Things
Women's fitness and training has come a long way in the last 10 years. From Research focusing on women and their unique needs, to how women's health and fitness needs progress as they go through the prenatal and postpartum periods.  Martina Dunne is a women's fitness professional in Ireland who has developed a wealth of knowledge, skills, and tools, to help serve women in a way that meets their individual and unique needs. In todays conversation we cover a few topics, ranging from RED-S and it's "official" diagnosis in different countries and how that can impact how one trains, training through pregnancy, as well as different challenges women face through their training.
June 12, 2020
Ep 45 Stacey McMickens- Building Deeper Connections to Build Your Studio
Starting a business can be really daunting. Starting a fitness studio can be petrifying, with keeping it going proving to be incredibly hard. But while many fitness businesses may try to compete on price, with the goal to get so many "visits" a month to balance their balance sheets, there are some out there who are doing it differently. Stacey McMickens  is a Triathlon coach, Cycling coach, and Fitness professional who has been a fitness professional since 1993. Stacy runs S3 Training in Alexandria, LA, out of her fitness studio FIXX Cycling. Since day 1 she has made a purposeful decision to keep her class sizes small, and to build deeper, more meaningful relationships. On todays episode we talk how she's built her studio to help a wide array of folks get fitter, as well as to compete at the national level. We'll also talk about how she has taken the opportunity CORONA presented to continue to build and strengthen those relationships.
June 5, 2020
Ep 44- Should you Assign TSS for Strength Sessions? AND Process Oriented Fitness
This week we dive into 2 topics that are inter-related, yet one is not talked about my opinion. Process oriented fitness goals, and goals in general, are one of the secrets to becoming a top performer in any field. So why is it that we are so focused on EVENT goals: Lose 5 pounds, Gain 20 watts, shave 2 minutes off your 40k TT....yes, we have to measure our progress, but what it learning how to be better than the last workout and focusing on that, will help you get better results? TSS and strength training has been a topic that has been brought up a number of times over the last few months. While we do need to think about Training Stress,  WHAT you're doing in your strength training will have a big impact on if/when/how we would use TSS. Lastly, For the next 24 hours the Strength Training for Cyclists Certification is open. This is a super short opening, to allow those coaches and athletes who are looking to get more out of their time at home, and their strength training. After today the course will close until Fall 2020.
May 28, 2020
Ep 43- Denny Krahe: Playing the Long Game
Denny Krahe is the host of one of the top Running Podcasts "Diz Runs Radio", which he has been hosting since 2014 and which is quickly approaching episode 850. Over the last 15+ years Denny has gone from not loving running, and just tolerating it, to playing the long game to lifelong running health and fitness- and helping thousands of others do the same along the way. A published author, with a background in Exercise Science and Sports Medicine, Denny is a wealth of knowledge who comes in to every interaction with other runners with an open mind, and always looking to learn. In our podcast Denny shares his own personal struggles and path to running, as well as how he looks at fitness, training, and keeping a positive outlook as he works towards improvement- however it is you want measure it. Diz Runs Website: Book: Podcast (iTunes):
May 22, 2020
Ep 42- Recovery Focus
Recovery. This word is thrown around like a beach ball at a Phish concert, but very few seem to fully grasp how to do it best. Compression stalkings, high-tech compression boots, ice baths, and loads of antioxidant rich foods seem to lead the charge in the world of recovery for endurance athletes. On the training side, recovery seems to always mean dropping out all intensity, dialing back the days per week you train, and even just taking a week off.....but all of the above miss the bullseye, and in fact, are only on the outer rings of the target. Today's podcast dives into the inside out nature of true recovery, why some intensity is vital, and why those hot tips for recovery may actually be stunting your fitness growth...... So fill the tub with some hot water and your favourite essentaily oil bubble bath, and get read for a BBWR (Bubble Bath Wine repeat) recovery length episode!
May 14, 2020
Ep 41- Joe Bauer- There's opportunity everywhere, be ok with the slow grow
Today we have the chance to sit down and talk with Joe Bauer of The Get Better Project. Joe quickly became a good friend of mine, and as you'll hear in todays episode, we really get going on a subject and cover a lot of ground. Joe talks about his life adventuring across the USA in a converted sprinter van with his finacee on their quest to visit all of the USA National Parks, of which they have just 3-4 left to visit, and his building his online fitness community and business The Get Better Project.  Joe is a wealth of knowledge, and you're sure to gain some incredible takeaways and nuggets out of our time together.
May 7, 2020
Ep 40 Eric Malzone- Do You Want to Make it Through This?
 "What happens if I don't make it through this?" This is a question that many cycling & triathlon coaches that I have spoken with (as well as personal trainers) are asking themselves right now.  Well, first we need to ask: Do you WANT to make it through this? Today guest is a well of knowledge for fitness professionals who are looking to help more people, and grow their business. Eric Malzone is the host of the highly popular "Future of Fitness" podcast, and is a business mentor to fitness professionals and business owners across the globe. We sat down to talk about the important questions to ask yourself, how and what you should be thinking about things right now, and what you want to get out of these times. Make sure to subscribe and give a review to his podcast: Connect with Eric: Work with Eric:
April 24, 2020
Ep 39- Chris Case, Fast Talk Podcast Host: Every Ride Should Have a Purpose
You may recognize Chris Case's voice, and name, as he has been a long-time co-host of the VeloNews FastTalk Podcast, as well as editor at Velonews for over 8 years. But did you know Chris has a background in neuroscience, and photography? Today we get to turn the mic around on Chris and pick his brain about how he got into cycling and journalism from his time slicing monkey brains in a basement room with no widows on the NIMH university campus. Chris talks about his growth as a professional, as a cyclist, and how to find a balance between riding and family life.  Chris shares with us many nuggets of wisdom including: Every ride should have a purpose. Clip in, because this is a fantastic interview! Mentioned in todays podcast: Profile of Mood States (POMS) Listen to the FastTalk Podcast: Latest Blog: Does Strength Help Cycling? Take $47 off our 12 week home Strength Training program until April 30, 2020.
April 17, 2020
Ep 38 Alan Heary- Priming for Performance
Our bodies make no differentiation between physical stress, and mental stress....both have an impact on the body and its many systems. Especially with our current global situation, many endurance athletes are going through limitations on their riding ability, as well as the mental challenges of being locked at home for an unknown length of time.  Today we talk with Alan Heary on how mental stress can affect us, as well as a few different tools and skills that we can use to help us come through this unprecedented period in human history, better, stronger, and more resilient.  Alan Heary is a High Performance coach, who specialises in helping individuals and teams perform at the highest possible levels in high impact and high stress environments, in both sport and business. With this degree in Sport Science and Health Alan has worked in the fitness and health industry for over 25 years. Alan has trained Olympic athletes and World champions from a variety of sports.  He appears regularly in National and International Press and TV, including being featured in several documentaries.  His passion is cycling, Ultra cycling to be precise.  and Alan has taken part in the world's most demanding and hardest cycling race, Race Across America.  As a result of this he brought ultra cycling to Ireland, in a big way, by becoming the founder and owner of the Race Around Ireland , an award winning ultra cycling event, which has now been given the accolade of one of the toughest cycling events in the world. Cycling and endurance focused website:  Online course "Going In The Zone": Ultra event which Alan built, as a result of RAAM:
April 10, 2020
Ep 37- Knowing Yourself Well Enough, To Know When to Cut Non-Essentials
In todays short episode, we talk burnout, and late winter mental staleness, and how it can completely drain all of the progress you've made to this point over the winter. Every year, in mid-to late January, they being... the emails, messages, and phone calls from athletes who live in the different parts of the world where winter is cold, and unforgiving. Yeah, they've managed to build up some fantastic strength and fitness over the last 4 months, but it doesn't exempt us from being affected by the winter blues.  This week we take a short look at how why it's important to quickly recognize this stage of winter when it begins (EARLY) for cyclists and triathletes, and the 2 steps you can take to help you finish the winter strong, and mentally fresh.....HINT: it's NOT what you think! I also share my my current status (HINT: It's burned quite a bit), and how I'm feeling after producing massive amounts of focused content the last 6 months (Certification Course+ launch, Foundations of Strength Training for Cycling Performance Course, 12 week Home Strength Training for Cycling Performance Program, and my first book, The Vortex Method). Mentioned in today's episode: Foundations of Strength Training for Cycling Performance: 12 week Home Strength Training for Cycling Performance Program:
February 21, 2020
Ep 36- Niv Libner- Building Better Racers
Niv Libner has been a name to know here in the Israeli cycling scene, as he and Ran Margoliot were really the first 2 male cyclists to push into the professional peloton in Europe. In todays episode we talk about Niv's journey int he professional peloton, how he has made the transition from rider to coach, and his vision to help continue to build cycling- especially for the women's program. If you have ambitions to go pro, or you're interested in becoming a better coach, this is a must listen! Don't forget to give us a 5 start rating, like, and share this podcast with your riding friends & coaches! Mentioned in the intro: Foundation for Strength Training for Cycling Performance (3 USA Cycling CEU's)- 12 Week Home Strength Training for Cycling Strength Program-
February 4, 2020
Ep 35- Alex Povey- Purposefully Setting Out Obstacles to Help You Grow
Alex Povey is no stranger to obstacles and hard times. In fact, he helps coaches and fitness professionals get OUT of hard times as his profession. In 2020, Alex is taking on a pretty massive journey of strength & endurance, as he aims to raise $26046.30 (well, technically 20,000 British pounds), for Suicide Prevention through tackling over 18 Tough Mudders throughout 2020.  Since the recording date of this podcast, Alex has already had to overcome a major obstacle to this goal, as Tough Mudder declared bankruptcy...but true to what we talk about in todays podcast, Alex thought fast, surveyed his options, and has already put in place a replacement for these crazy challenging races. If you're an endurance athlete, and you want to improve how you deal with adversity, and are looking for a case study on developing mental toughness, todays episode is for you! Message Alex on Facebook:
January 28, 2020
Ep 34- The Steel Mace & Functional Training with Archie Kabalkin
Ep 34 We head out to AI Fit in Ramat Gan, Israel, for our first in-person interview of the podcast, to talk with Archie Kabalkin, who has brought the Steel Mace to Israel. The steel mace is an incredibly fun, but challenging fitness piece, which brings with it a unique flow to movement. Archie and I talk about the steel mace, training, and how you can improve your fitness and have fun at the same time!
January 21, 2020
Ep 33- Squats for Watts: Are you squatting correctly for Cycling & Triathlon power? (Spoiler alert, probably not!)
In this weeks episode we dive down into what we are REALLY after by incorporating weight lifting for cyclists and triathletes: the ability to produce POWER through great positions, breathing patterns, and the ability to move from the correct places, and with the right muscles.  This may come as a surprise for many of you, bur simply "squatting", or just going through any strength training movement without understanding what you want and need to get out of it, will leave you with FAR less results, than taking the time to MASTER and OWN that movement. If you want to learn more about how to properly Squat, head over the HVTraining YouTube channel, Subscribe, and keep your eyes open for our "Weight training for cyclists & triathletes: Squats for Watts" video, being released 1/16/20. Don't forget to subscribe to our free HVTraining Newsletter at for more insights and expert tips!
January 14, 2020
Ep 32- Stability or Balance?
So many athletes and coaches go Gaga over balance training, but it isn't all it's cracked up to be..... In fact, for many, the time spent working on unstable surface training detracts from the work you do off the bike or out of sport! Balance may be an integral part of our sport of cycling, but the place to work on it is ON THE BIKE, something the vast majority of Cyclists and Triathletes skip out on (bike handling, cornering, etc). If you REALLY want to see benefits from your time off the bike or our of sport training, you should be focused on STABILITY training. In today's episode we talk the importance of stability training vs. balance training, and how to best include it in your strength training for cycling or triathlon programming.
January 7, 2020
Ep 31- Building A Training Plan- Base, Build, and Beyond
With the new year just hours away, let's get back to answering Pavel's question of: How to build a training program for an athlete: Base, Build, and beyond. This one is a goodie!
December 31, 2019
Ep 30- Is Triathlon actually healthy, and How To REALLY read a research article
A few weeks ago I had a physical exam for a new life insurance policy. While filling out the paperwork a few items caught my eye, as they told me a VERY different story about triathlon and Ironman than what most people (especially triathletes) believe. We dive into where many Triathletes go wrong, and then I teach you how to REALLY read a research article to get the facts..... HINT: it is COMPLETELY different that what you think or expect it to be!  Research article used as example in todays episode: 
December 24, 2019
Ep 29- Periodization... How to plan out your season, and why 3 weeks on, 1 week off is NOT the recipe for success
This weeks episode we answer a listener email and talk about periodization, considerations for building a truly personalized training program, and how the workouts throughout the different phases shouldn't resemble what you've read in text books. Faux Pas? Perhaps, but hey, it's got us this far, so we'll just keep rolling with it until is doesn't work any more...
December 17, 2019
Ep 28- Strength Training for WOMEN: Special Considerations (Triathlete Magazine Article Edition!)
Last week an article I contributed on "Strength Training for Women- Why Women & Men Should Not Follow The Same Plan" was published.  The writer did a fantastic job of pulling out the main pieces, and I'm very pleased with the article itself. But there is a lot more that needs to be discussed and shared when it comes to women's specific training considerations......So todays episode goes out to the ladies, as we get into some really important details as to what you should be thinking about when planning your strength training, but many people don't. Don't forget to share this episode, and subscribe! To learn more about women's specific training considerations: Dr. Stacy Sims: ROAR (Book): Link to article:
November 27, 2019
Ep 27 Sebastian Weber- Dialing in your training to develop your energy systems more precisely
Sebastian Weber has been at the forefront of helping endurance athletes to figure out how to dial in their training to be dialed in to their unique energy systems needs and demands. Sebastian led a group of scientists to detect the maximum glycolytic performance (VLamax, aka maximum rate of lactate production).  Since then, Sebastian has been helping endurance athletes such as Peter Sagan, Andre Greipel, Tony Martin, and Jan Frodeno, as well as amateurs from around the world, to dominate their fields.  In todays episode Sebastian talks about: -Why FTP is not the end all be-all for determining your training levels (although it IS important!) -Strength Training after riding -How energy systems affect your training results and more!
November 21, 2019
Ep 26- Road to Kona 2020: Transition
Taking a planned transition period of 5-14 days can have tremendous and long lasting positive impacts on your abilities to improve year to year, and to stay fit & fresh- Mentally and physically.  In our last part of the Road to Kona 2020 series, we talk about how and why transition are important, as well why your CTL doesn't REALLY matter during this time of year (yeah, seriously).
November 12, 2019
Ep 25- The Road to Kona 2020 pt 4. Kellie Davis- Leveling up your Training & Fitness
Kellie Davis is the co-author of the book Strong Curves, one of the very first books on Glute Training, as well as contributor to courses like Glutes, Core, & Pelvic Floor,  along with The Complete Trainers Toolbox, and many more. Having gone from Figure competitor, to powerlifting, to training to be strong & fit to tackle whatever life throws at her, Kellie is an excellent trainer who tells it like it is. In todays episode Kellie shares with a some real gems: From running her own business, progression of workouts and exercise in your life, and being a mom, to Recognizing a great physician when you have one that assesses you first,  and then looks at the films, to getting a basic understanding of your body & the importance of working with a TRUE professional for your fitness & athletic goals, Kellie offers a lot of deep, powerful insights into getting the most out of your training & body- now and for the long term. Connect with Kellie, or purchase one of her awesome programs: Or pick up her & Bret Contreras's book:
October 29, 2019
Ep 24- Road to Kona 2020 part 3: Jason Fitzgerald- Plyometrics; A dab will do ya
Jason Fitzgerald has been helping runners and triathletes use Strength Training to help decrease their injuries, while drastically improving their run times and abilities. In part 3 of our Road to Kona 2020 series, Jason and I talk about: -Periodization of Strength Training for Triathlon -Strength Training with HEAVIER weights & more power as you get closer to your target event -Plyometrics, how many runners and triathletes overdo it when "A dab will do ya" -How Strength Training changes throughout the training year....and NOT how you think! and much more! Check out Jason's stellar programs an resources on his website:
October 23, 2019
Ep 23 Road to Kona 2020- Lee Taft- Small additions, for large subtractions (from your run times)
In part 2 of our Road to Kona 2020 series, we hang out with Lee Taft, a super coach for speed & agility. Not something you'd expect in a series on qualifying for Kona, right? Working on your ability to produce force and power is an incredibly undervalued part of Iron Man training , yet the vast majority of triathletes don't include it. That changes today! Lee and I dive into the simple and even FUN ways that you can add multidirectional/multi-planar training into your routine, as well as a few other fun twists and changes that you should make, in order to unleash your full power out on the run course! Lee has a ton of fantastic resources that you can (and should) check out-
October 18, 2019
Ep 22 Road to Kona 2020: Dr. Lisa Lewis- Using Your Superpowers for Good
When it comes to performance, it seems we've learned quite a lot about what we need to physiologically develop in order to perform...but the physiological aspect is only a portion of reaching your full potential.  While the mental aspect is seen as a "soft science", it produces cold, hard results- when you do it right. In the first episode of our Road to Kona 2020 series, we talk with Dr. Lisa Lewis about developing the skills & tools we need to develop that will allow you to tap into your superpowers and unlock your full potential. Dr. Lewis is a licensed performance & addictions psychologist, who specializes in working with athletes for sports performance, as well as coaching & education for fitness professionals looking to help their clients & athletes tap into their super powers. She is a wealth of knowledge and has been passionately helping others since 2003, when she first became a licensed psychologist.  She currently serves as part time faculty member at Northeastern University and teaches classes including developmental psychology and abnormal psychology. She has also taught at Wheelock College and Salem State University, teaching undergraduate courses including developmental psychology, sport psychology, and exercise psychology.
October 8, 2019
Ep 21- Strength Training for Professional Cyclist: Special Considerations
Strength Training for cyclists itself requires a unique view on how to build the training year.  BUT When building a training program for a professional cyclist the rules DO change quite a bit!  Constant travel & racing, recovery  and adaptation need to be at the forefront of planning for the individual, yet we also want to maintain and build strength. How do we do it? While the majority of the Strength training base will be done in the 3.5-4months the athlete has at home, we still want to build and maintain some strength through the spring classics season. In todays episode we talk through what a Strength Training program would look like, and some considerations that need to be take to build a solid training program for best results.
September 24, 2019
Ep 20 Building your Aerobic engine through high-power/ high-intensity intervals (One doesn't even feel like high intensity!)
While it's officially "Base time" for many cyclists in the Northern Hemisphere, many are not getting 50% (or more) of what they can (or should) out of their time on the road building their Aerobic Energy System. LSD (Long Slow Distance) is still the mantra for many, and while these kinds of rides ARE necessary, they should NOT be the only kind of training that you do to help improve your riding or triathloning (if that is even a word, lol). If you're looking to build a bigger, STRONGER engine on which to ride, race, or compete, you can & MUST use STRENGTH TRAINING, along with in-sport training, to MASSIVELY increase your Wattage.  Perhaps the best part of using this approach, is you get BETTER results, for a fraction of the amount of time (and boredom) it takes you when doing only Long Slow Distance training! Yet NOBODY talks about this!  But only doing Long Slow Distances leaves us only challenging 2 of the 3 Pillars we need to build in order to increase our aerobic capacity. Don't get me wrong, you DO need long rides, runs, and swims, but when and HOW you execute them, as well as your ability to Recover & Adapt to them, play key roles. In todays episode we discuss 2 Training approaches- 1 which can be done with strength training or riding/running, and another which is often abused and misused on the bike, in order to not only boost your Aerobic Capacity, but also your Aerobic Power- an incredibly frequently neglected part of the energy system, which leaves so much potential on the table for endurance athletes. Yes, Strength Training for Cyclists & Strength Training for Triathletes need to be done differently, and this is one of the many ways in which we need to change the thinking! Don't forget to Like & Share this episode, and to Subscribe for more content and information, from the World-Leading Strength Coach for Cyclists & Triathletes! Strength Training for Triathlon Success Course (Training Peaks University) 4 Pillars of Athletic Development (Exercise Science: How Your Fitness Progresses Over Time) HRV4 Training Blog post on Training Monotony HVT Website
September 19, 2019
Ep 19- Strength training to INCREASE Aerobic Capacity For Cyclists & Triathletes
Yes, you read that right!  When you understand todays 3 parts of how the Aerobic Energy System are built, you can & MUST use STRENGTH TRAINING, along with in-sport training, to MASSIVELY increase your Wattage; and for a fraction of the amount of time it takes you in your sport. Yet NOBODY talks about this, perhaps because of the thought that in order to have a "bigger engine" that we have to put in long, longer, and really longer hours on the pavement, in the pool, and on the road. But this isn't totally true, and in fact leaves us only challenging 2 of the 3 categories in which we need to address in order to increase our aerobic capacity. Don't get me wrong, you DO need long rides, runs, and swims, but when and HOW you execute them, as well as your ability to Recover & Adapt to them, play key roles. In todays episode we discuss the 3 categories of Aerobic System Development that must be addressed in order to not only boost your Aerobic Capacity, but also your Aerobic Power- an incredibly frequently neglected part of the energy system, which leaves so much potential on the table for endurance athletes. We also discuss how using Tempo as a part of your Strength Training program can allow you to MASSIVELY increase your watts per KG out on the bike, and on the road.  Yes, Strength Training for Cyclists & Strength Training for Triathletes need to be done differently, and this is one of the many ways in which we need to change the thinking! Don't forget to Like & Share this episode, and to Subscribe for more content and information, from the World-Leading Strength Coach for Cyclists & Triathletes! Strength Training for Triathlon Success Course (Training Peaks University) 4 Pillars of Athletic Development (Exercise Science: How Your Fitness Progresses Over Time) Sample of Tempo Lifts:   3-1-3-1 Tempo Goblet 6 Week Iron Core for Cyclocross & Gravel Program (2019)
September 10, 2019
Ep 18. The 5 Stages of Strength Training for Cycling & Triathlon Success
In todays episode Coach Brodie talks in depth about the 5 Stages of Strength Training that EVERY Cyclist, Triathlete, & Runner MUST go through each year, in order to have success in their chose sport from strength training...and not an injury. Covered in todays podcast are a number of common questions, and areas where many athletes screw up strength training: Should a Cyclist perform a 1RM (1 Repetition Max Test)?  Does a Triathlete need to Deadlift from the floor? Why you should NOT leave strength training sessions crawling. Is being super sore for 1-2 days after a strength training session something you should aim for? Why do some cyclists say that strength training "ruined their riding abilities"? Should triathletes be afraid of muscular hypertrophy? How do I convert strength training gains onto the bike, or to triathlon results? Which should I do first: Strength Training or Biking/Swimming/Running? What nutrient do women need to make sure to eat before and immediately after training for 14-18 days a month? There are also a number of MISCONCEPTIONS we blow to smithereens: Big Gear work  = Transfer of strength over to cycling  Doing just lots of plyometrics or jumping will improve your riding and sprinting Endurance athletes should only lift in sets of either 12-18 repetitions, or 25-30 repetitions Your Strength training movements should mimic the same movements as your sport As well as other topics that have coach Brodie a little hot under the collar.... Youtube- Website/ Blog-
September 3, 2019
Ep 17- Turning the mic around on "That Triathlon Show" host Mikael Erikson
Mikael Erikson started the Scientific Triathlon Podcast to help share quality, well researched information with others, to help them stay healthy, and train strong, whatever their distance of choice may be. In todays podcast we cover a ton of topics- From how and when to add strength training for cyclists and strength training for triathletes to your program, as well as general training mindset... something many cyclists and triathletes may not realize has a big impact on your results! Mikael and I had a fantastic time on this interview, and there are a TON of great take homes that you can immediately implement in your training and recovery plans. Mikael has some fantastic knowledge, and a lot of experience to share as a coach. Take a listen in as we turn the mic on one of the top triathlon podcasters to pick his brain! Make sure to check out, and Mikael's awesome "That Triathlon Podcast"!
August 6, 2019
Ep 16. Jason Fitzgerald- Strength Running Has Kept Me Running Nearly Injury Free Since 2009
Jason Fitzgerald wasn't always a fact, he HATED running! Eventually running grew on him.....but so did the all too common running injuries. So much so that after his first marathon, he saw 4 different physical therapists in an effort to recover from an injury. But after much pondering and reading, Jason realized that Strength Training isn't in addition to his running, but is a PART OF his running training! Join Jason and I as he shares his journey as a runner, and in building Strength Running into a podcast with over 1 million downloads, and his website into one of the top running blogs on the internet, and how he sees strength training help you stay out on the road, doing what you love to do!
July 23, 2019
Ep 15- Selene Yeager "Make it easy"
Selene Yeager has been in the cycling & fitness world for over 25 years, helping riders get stronger, and get even more out of their time on their bikes.  We caught up with Bicycling Magazines "Fit Chick" to talk about strength training, nutrition, riding, racing, and how she manages to have fun and keep crushing it on her bike. We cover quite a lot more, including how bodybuilding helped her get into lifting, an epic bonk, and what strength exercises she finds personally most rewarding. 
June 12, 2019
Ep 14 Dr. Sarah Duvall- Pelvic Floor & Diastasis: Coming back stronger than ever before!
Dr. Sarah Duvall is a leading professional in the field of Postpartum fitness. In todays episode we talk about return to triathlon and running after Diastasis or prolapse, and how you can come back STRONGER than ever before! We also talk about how Breath work, and learning how to breathe properly can not only boost performance, but also improve your recovery, and general well being.  Make sure to check out her many various programs and resources at 
May 28, 2019
Ep 13: Meghan Callaway- Treat Each Session As You Would Your Race, Be 100% Present Mentally
Meghan is a Vancouver, BC based trainer, author of the extremely popular "Ultimate Pull-up Program", and who has written for a number of Fitness Publications including SHAPE Magazine. She's a very talented coach who's putting out some absolutely stellar strength training content on Instagram, and who really knows her stuff. We talk about: -Strength Training for Runners, Cyclists, and Triathletes -Should Strength Training for Triathletes include unstable surface training? -How challenging, yet rewarding coaching strength online can be, and how having in-person training experience helps allow for even better results for our athletes -Life balance -The importance of being mentally present in your training and much, much more! Listen, Share, Like, and Subscribe! Learn more about Meghan:
May 14, 2019
Ep 12: Kameel Abdurrahman, Bike Fitting & The 3 Pillars of Bike Performance
Performance on the bike isn't only about training the energy systems and getting stronger. It's also about working to get yourself into a position of power for endurance AND performance on the bike. And in order to do that, you'll need a bike fit from a great bike fitter.  Kameel Abdurrahman has been traveling around the world giving bike fits to riders of all ages and backgrounds. Highly experienced and heavily certified, Kameel has a fantastic skillset, and great knowledge to help riders of many backgrounds and needs dial in their positioning on the bike to keep them strong, fast, and comfortable for the miles ahead. In todays episode we talk about how complex, and yet how simple, a bike fit can be, what considerations one should be taking, and why working with an experienced bike fitter is so instrumental to your ridding success. You can find Kameel at, or on Facebook Learn how to strength train for your sport PROPERLY, from the world-leading expert's online self-paced course: Training Peaks University- Strength Training for Cycling Success Training Peaks University- Strength Training for Triathlon Success
May 7, 2019
Ep 11: What do you need to be your best?
Ep 11 we talk about injury recovery and the path to return to play. We talk a bit about my own current journey and how it can help make YOU a better coach and athlete.
April 30, 2019
Ep 10: Dean Somerset- Strength Training for Cyclists, from 1800w to 2000w
Dean Somerset is a Physical Therapist, Strength Coach, Trainer, and Fitness Industry Educator who has been presenting and sharing his experience for the last 12+ years with folks around the world. He's written for TNation, Men's Health, and a plethora of other websites and publications, as well as has a number of fantastic workshops. Dean's been on my "to talk to" list on the topic of Strength Training for Cyclists for quite some time now, as I noticed in one of his Videos that his wife had a Cervelo P3 in their home gym....And todays conversation did not disappoint! Dean has been working with a number of cyclists in his hometown of Edmonton, Alberta, and shares with us what he's doing, what's worked, and some important considerations.  So get your pen & notebook ready, as we dive into some fantastic conversation about best practices, do's and don'ts as well as things you should be thinking about, but probably are not. You can find Dean at
April 24, 2019
Ep 9 Dr. Stuart McGill Part 2: Be an Athlete 24/7
In Part 2 with Dr. McGill we go a bit more into the weeds and talk more specifics for cyclists, as well as why and how one needs to "Be an athlete 24/7".   Make sure to listen to Part 1 before this, and check out our YouTube Channel @HVTraining, to view this episode, along with all the models Dr. McGill refers to.
April 16, 2019
Ep 8- Dr Stuart McGill, Back Pain in Cyclists & Triathletes Part 1
Dr. Stuart McGill has spent his career exploring the ins and outs of the human spine, and what makes it strong vs. what makes it break down. He has helped thousands of individuals and athletes from around the world get out of pain, and find how to truly build and bolster their spine. With his 4 books, and clinics being taught around the world, Dr. McGill is truly helping drive our health and abilities to new levels. In this episode we talk with Dr. McGill about Cycling specific concerns, and thing we need to consider when working with our cyclists. A running theme in our conversation is....IT DEPENDS!!!  Tune in as we talk shop, and have quite a bit of fun along the way!
April 2, 2019
Ep 7- Tony Gentilcore Part 2- Go the F*#& to sleep: Why Recovery Is Easier Than You Think
Tony Gentilcore is an accomplished Blogger, Writer, Fitness Professional, an aspiring mid-world & Jedi master, who has a soft spot for kittens, and  deadlifting.  In part 2 of our conversation Tony and I get into recovery, why most endurance athletes tend to struggle with the mentality needed to see long term success in the weight room for their sport, and much, much more! Don't forget to like, share, and subscribe!
March 26, 2019
Episode 6: Tony Gentilcore- Offset The Risks
Tony Gentilcore is not only a great guy, but he's also been around the strength game for quite some time. When he's not writing his Pulitzer(ish) award winning blog, he's helping people get stronger, fitter and faster.... And today, we get to pick his brain and kick around some important topics as it pertains to endurance athletes. In part 1 of our conversation we talk about "Complimenting your other training", what topic leaves people with "The Largest Eyeroll In History"- but why it's absolutely integral to success, and much, much more!
March 19, 2019
Episode 5- Strength, Agility & Speed for Triathletes and Runners
This week Coach Brodie shares with you some big takeaways from our last 2 interviews with Running Expert Dr. Kasey Hill, and Speed & Agility Expert Lee Taft. This will be a staple of the Strong Savvy Cyclist & Triathlete Podcast, after every 2-3 complimentary interviews, Coach Brodie will go back through the interviews and dig out a few diamonds to give you, the listener, to help you progress your fitness, training, and abilities to all-new levels. While not all take-home episodes may be this polished, I believe it's important to give you as much of an insight as possible on what I'm doing here at HVTraining, what's worked (and WHY) i the past, and even some things that I found interesting or significant in those interviews.
March 12, 2019
Episode 4: Lee Taft- Teaching Speed For Runners & Triathletes
Most triathletes and runners focus on endurance, and perhaps a little bit of speed work at the track...but what if I told you that agility, jumping abilities, and strength training can significantly boost your performance? Lee Taft is known as "The Speed guy", and has been coaching amateur to professional athletes how to be faster, quicker, and more agile since the 90's. While he is commonly sought out to help baseball, basketball, and other field sports athletes, Lee actually has a deep background in Cross Country and Track.  In this episode Lee talks about how, why, and how much triathletes and runners should be working on their jumping and agility, as well as shares with us some very important insights into how your body works when dealing with the forces out on the road.
March 5, 2019
Ep 3: Dr. Kasey Hill- Stay Curious
Dr. Kasey Hill is a Sports Medicine Doctor in Baton Rouge, LA, who has been helping Runners, Triathletes, and a variety of other athletes get stronger, fitter, and healthier with his 12 week group training classes targeted towards running called "Power Running". From which shoes may be best for you and why shoes don't prevent injuries, to "Toe Yoga", what the heck is the "Rotisserie Chicken Exercise" (Hint: it does NOT involve KFC, Chick-Fil-A, or Popeyes) and why it may be a valuable addition to YOUR strength training program, this episode is packed full of great expert insights and tips to help you see a boost in your running power.
February 26, 2019
Ep 2: Force Creates Motion, BUT Stiffness CONTROLS Motion!
In episode 2 Coach Brodie talks about his recent appearance on the GCN Show to help Hank & Dan crush their pushups proper, and why force production in itself is not the end goal of a strength training program.... but STIFFNESS and force production ARE.  Learn why Pushups may not be "bike specific", but the FUNdamental 5+1 Movements of Push, Pull, Squat, Hinge, Press, and Rotary Stability ARE IN FACT critical to master if you're looking to crush your on-bike or in-sport goals.
February 19, 2019
Ep 1: It depends.
In our first episode, we'll talk briefly about how and why there is no single answer for each training question: especially when it comes to strength training, and talk a little bit about stretching. I'd love to hear from you! Email your questions to and be sure to subscribe and share!
February 12, 2019
February 11, 2019
February 11, 2019