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Alexander Grischuk. А как приобрести? Viktor Drobyshev. Artem Gulchenko. Желаю приобрести эту модель, где можно это сделать? Notik Ru pinned post 17 Oct Это 11,6—дюймовые малогабаритные мобильные компаньоны с хорошим функционалом и приятной наружностью. Sergey Shlyakhtin. Artem Romanov. Yeah, that. So as I enter this next phase and feel a little bit more compelled to get in quote, unquote, riding shape, I want to get out there more.
No one can implement it the same way. What works best for you and playing around with, scheduling and, allowing yourself a little bit of flexibility on the front end to see how you respond to strength, work and see how you feel on big rads after that, taking the time to really observe and see what works for you. That makes a ton of sense. So kudos to you and hope you get the volume you need. Cause I know the production values high and the effort you guys have put into designing these programs is quite substantial.
Matt Smith: Yeah, no, we. That is the thing. Matt Smith: Oh yeah. Hey, thanks so much for having me on Craig. This is spot cheers. Thanks for Matt for joining us this week, I learned a ton on my personal journey to strength training. I actually just knocked out another exercise before recording this outro. Remember, visit competitive cyclists. I invite you to join the ridership. Until next time. Нажмите тут, чтоб обновить ленту. The Midlife Cyclist take a comprehensive look at our bodies and mind with an eye towards successful cycling in mid-age and beyond.
And the author of a book called the midlife cyclist. Competitive cyclist. Need expert advice, or want to customize your current build competitive cyclist. Gear heads, our former pro athletes, Olympians and seasoned cyclists with years of experience, all available via phone, email, and chat for product recommendations and hard won advice.
I wanted to experience it again for myself. So I called up competitive cyclist and I got a gear head named Maggie. And she was able to quickly narrow down the products from a competitive cyclist and find a few bikes that absolutely fit the bill. A couple of the models that are available, that fit my style of riding. The pivot vault and one other bike.
I also mentioned that I was super excited about the way the Ridley Canzo fast looked for example, but Maggie was quick to point out that based on what I had told her. That I wanted a bike that was going to be great for where I lived in Marin county. She reminded me that that particular bike. It might not do well. If I wanted to do kind of adventurous bike packing, that it was probably better off for me to choose. A bike with a little less aggressive geometry than that particular Ridley.
And, you know, I know part of the journey of this entire podcast for me has been learning about different bike brands and so many questions that I had when I got into the sport. Bike with confidence. Go to competitive cyclists. And enter promo code the gravel ride. Entering promo code the gravel ride. I used to race everything. And living in London, you could raise a criterium on Tuesday.
At crystal palace, the famous crystal palace. And then you do a mounted by race or a road race on the weekend. So that was in the seat. And so yeah, the cycle fit, we that it was born in the late nineties. I know your injury was quite serious and actually took you off the bike for a really extended period of time. And so I was almost always trying to get back into the system, but it got worse and worse until I had to have spine fusion surgery that failed quite badly and got an infection and made things worse.
Six seven years of just trying to find where ground, you know, that the kind of base level was like a kickoff. And obviously like most professionals, you know, I opt for the least, you know, you want ops for the least, least invasive corrective therapy. And of course being in my business, I know a lot of them very good ones and bless them. They were all trying to. Nobody could help. What a journey. And I can only imagine how bad it was, you know, having to service athletes at cycle.
And then we got, when we got injured, it made us reevaluate everything. And then we worked with Paul swift, a lot, one of your, you know, and we went to Ben serratus classes. Ben was great. We really, you know, those early, but Ben shorter classes were amazing. And then it just got it, gave us an appetite for the subject.
People about podiatrists because podiatry for us was where a lot of the gold was buried. We thought, and, you know, I think we were right about that. You know, we just trained and learn from everybody, whether it was a hip surgeon or a podiatrist or a physio, we just kept going.
And I guess that philosophy for that, sorry. Yeah, I guess the philosophy is that cycling is prescriptive. It can be bad. And then try and express that on the bicycle. And right now the prescriptions are wrong. And we need to know, I found out what the right prescription is, and for that, we need to really understand how your body wants to move from function.
And, you know, we were seeing clients come in trying to do extraordinary things and often not coming from a cycling background. Pick Trump usually see people through their individual prison. My teachers did right. Looking at it. Thank you very much, Donna.
So yeah, the hiding behind that was to really explore that subject. And that ultimately is. Which systems should they be fueling through? In an oxidative efficient state. And that requires specific training. And a lot of us amateurs, certainly midlife athletes who have come into the sport late or trying to catch up all the time. Even me, you know, I come from a racing background race for decades. If I was going to go and do one of these events and I absolutely want to go and do the trans continent or something like that just absolutely speaks to me.
I would completely change the way I ride. If I was going to do the trans continental, I would totally change the way I ride. And then I did a bike tour and I realized as I strapped those bags on my road bike, the day was going to be different. Out of the blocks. It was going to be a long day with a lot of weight on the bike. And it really was instrumental in shifting my mentality around what would eventually in my life become a passion around these Endurant long endurance events.
And it is to your point, you just have to think about it entirely differently than an hour long criteria. And Jules is juices. My co-director is a vet. I was his lead out man. So we went out to the tap to tour. I had no idea what it was, no idea what it was. And I got. Anyway, it started and I thought, great race. I was in the front group to start with the first hour and 10 minutes. I was literally in the front group. And I had that five hours left.
Yeah, very expensive education. And I knew I needed to make some changes when I was reading through maybe the first third of this book and maybe it was chapter three in particular. It could be my hip. And I started to get in this doom and gloom mentality. So I was super happy when it started to come around in chapter four.
You know, the midlife cyclist, it is possible to still go fast and achieve these major milestone events in your life, but the mentality needs to shift. Every one of them would be dead by now, but not only am I alive, but I want to train and act like an Olympic athlete. I love it. Understand the challenges, you know, and this is people my age and your age, trying to push their bodies hard is a very recent event in human history.
And I think by the end of the book that comes absolutely shining through, and that chapter three is a distant memory and I was more on. I need to think about my cycling career differently at this point. And there was a bunch of things in the book. That were put out there in a way that sort of makes you think about it. Alongside that over-training syndrome. You need to recover more. And that stimulates something on a cellular level, and then you need to super compensate and your body then gets stronger to adapt to this.
And we get to my age and degree your age, you just need to have, be more conscious of not just the amount of rest, but the quality of rest sleep is absolutely. Or 50 good to go. You know, a lot of a lot of endurance athletes have bradycardia, which is slow heart rate.
So a better way to look at it is HRV heart rate variation, which is the beat to beat changed. Certainly our. I believe post 50 to train properly. And I, you know, it takes a bit of discipline to dial myself back and knock, go after it or take the day off.
And I think. He was planned and got cold and wet and really worked hard. That would have been more, you know, more damaging as it was. He could shrug it off. You know, you can do all that stuff, but post 45, 50, 60, yeah. And I remember being a mounted by race. I think it was in Scotland years and years ago, probably 30 years ago, 25 years ago.
And then the tent next. You know, or the camp, little campsite next door, they were having a party. They were drinking, they were solutely completely blasted. Cause he was drunk in the morning. Still won his race. You know, I was probably 30 at the time and he was already And that his preparation was getting completely drunk, staying up all night and then vomiting over his tent.
It just means he got away with it After the fact. You know, how have you seen bike? I think a lot of older athletes, my agent are embracing gravel because it means they get a bite. And it makes me much happier. I always, you know, when when a client walks out with a bike with a 32 Rhode Tyro, 28 or something. I have to say for my clients for bike design. When you look at some of your professional athletes on the road that you work with, are you seeing like some of these elements of a little bit more comfort or are we still looking at these, you know, flat backs and high seats and long stems for the road athletes?
Certainly my amateur. That, yes, that w the podcast, I was that too. So John Lewis is the. Not literally, but metaphorically compared to professional writers. It is that sensible, rational, sustainable and you know, and it, what it means is that professional cyclists are more ordered and structured in the way that they ride and train more cognizant of what they should be doing.
And our easy bits are too easy to just ride in this. Only because as I mentioned offline, you know, I live in a little bit of a hilly place and I prefer to ride almost exclusively off-road so I, I do find myself grinding like a diesel engine up these Hills, never particularly having a super easy day and but never really doing anything that would resemble an interval either. Oh my God, this is lovely. And then if I want to have a little pot and go a bit hard, I do.
And the rest of the time, I just knock it back. A couple of gears. The other. Getting your head around dropping a cycling workout, picking up a strength training workout, or stand up paddle board session in your week. Do you want to build resilience in your Shasti? And do other things and that will make you faster. I was going to mix my metaphors. And I struggled with that a little bit myself, but I realized it to be a hundred percent true.
Very good athlete, you know, was he 47, 48 hours, incredibly strong, very powerful, doing big events. And the damage is more, you know, more than you, one would expect. I really enjoyed it. As I said, hit me at the right time. Cause I want to see everybody out there on the gravel events in Thank you for writing this book and putting such good work out there in the.
Have a great weekend. I know this is something that I wish I was more attuned to as a younger lad. I think I would be in a lot better shape today. Be sure to visit competitive cyclists. Some exclusions apply as they always do. This week we sit down with Brian McCulloch to discuss how to mentally prepare for big days on the gravel bike.
Beyond that, Brian is stoked guy we know! Before we get started this week. I need to thank this week. Sponsor athletic greens, the health and wellness company that makes comprehensive daily nutrition. It changes my routine and I find that kind of bringing together an effective nutritional strategy is a bit of a challenge.
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So a man. I was thinking for a while that I really wanted to do a show. That got people pumped for the moment they get to the start line. Thank you. And this is what my wife and I, we have a coaching business, big role coaching, and we always look at it like, Hey, what is your tour de France? It can be anything in between. What about the mindset, all of these other things. Also true. And I always like to set the stage for the listener and just learn a little bit about your journey.
How did you come to be where you are to. I I should tell everyone that I used to race motorcycles or motocross and Supercross professionally. And even now mountain biking, a little bit more is going to be like, to me, it feels like coming home. And then I just poured myself into that.
And long story short was my father was a big influencer there. And anyway, somewhere along the way, I ended up stepping away from that and thinking I had this boy in my life where I. Like I was never, I never achieved my goals, really et cetera, et cetera. And so I was like, oh, okay, cool. They go on this Saturday group rides called rain cross. You know what I mean? Totally enthralled and met some really good people. All of them were, 35 to 40 when I was 25 and I was totally hooked.
And then it was like, wow. So I just poured myself into it. Like I did when I was trying to be a professional motorcycle racer ended up getting my category one road up. Got a call from Paul Abrahams who was starting this team that would later develop into elevate Webby, Plex pro cycling.
Those are good company. And I was like, I was so bummed, Craig. And so I literally, that was. Like reached out to the guys from Belgian waffle ride who run it and they were like, please come. And I ended up going down there. I ended up crashing and breaking my hand. And I just, I like fell in love with it, man, because it was old school, dirt bike, grit, like dirt bike riding.
And so you have to have the grit and the determination to finish. What am I going to do? Call my wife. And I finished and kept passing people. And I think I got like top That brought me that made me fall in love with BWR and being able to have breakfast with everybody, go do this incredibly crazy ride and then get into go after and share all the experiences afterwards.
But then that got me. So when we go to do it, we have to travel a bit. Have you. And somewhere along there your. The gravel ride podcast listeners. Neil Shirley is absolutely legendary. Like I joked him cause a good buddy of mine, but I, we call them the, grab the prophet, right? Like he, he, so you gotta think of set the stage a little bit of history because history is important to me. He, and I went on a bike ride one day and he was like, Hey, I got some news.
Anyway he was like, Yeah. As this event, as gravel is becoming a thing. Like at that time there were no gravel bikes. They were like rode bikes or it was just weird kind of time, right? Especially on the west coast, east coast had some more than what Midwest has more Frank and bike things going. And he just is like on the nose cone of this rocket and starts riding up.
He goes to Belgium waffle ride. He was at my wedding. And so he was like, Hey dumb I should back up. So all the time when I was racing road, he was my coach and he was like, dude, you have to come to a gravel ride. And so he had this, his own event called pedal Palooza one year and I went there on this rickety, old something or other with. Ghetto tubeless with duct tape for in strip and not even tubeless tires that I somehow got to seat and I got obliterated, but had a blast.
And so to come to it and have all of this Just incredible history behind it and then be able to then see like people that have this great history or like foundation of it, like Neal and then have their support and like to be now here now where it looks like. So it was a, oh, I, the reason I brought this up was because he told me I should at some point be a coach. And I thought he was crazy.
Like we have a very successful coaching business. I love hearing about that journey and excited to get into sort of some of the things we opened up with around. I think that research and preparation, excuse me. I think research and preparation. So key to what we do. Like you got what you got, but leading up to. Th our destiny is in our hands. And save for the specific training and looking all that. But I think YouTube is a wonderful resource.
And so is Strava. The people that are doing well, what that course looks like, where are the Hills? Where are the aid stations? Where are you going to stop all these other things that are really important? If you were to go to an event that said had 7, feet of climbing, and it was a hundred miles, that sounds like a pretty hard ride.
But what if that 7, feet is in the first half of the bike race, right? So think about something like crusher. Like you have an hour and a half Kline. Like you just keep going up. Right or pinpricks. What I call the critical factors are the critical elements the critical moments of an event.
So what are those critical moments like? Oh, okay. There you go. Single-track called the tollway is Uber brutal and you have to build a bike around that final four miles, much more than you have to build a bike for the first Totally different because those rocks are super sharp. So you could be lulled into the idea that, Hey, wait a second. You want to not have fun on the day walk four miles.
It really helpful is do your research, look at Strava, look at YouTube watch videos of things. We called it slang the sector. So if any of your athletes or listeners want to check it out, we did a sleigh the sector series on basically some of the most difficult and challenging.
Pieces of Belgian waffle ride San Diego. So I think a lot of that stuff, it can be super, super helpful. Can I simulate some of these efforts? Can I find an hour and a half climb, like crusher in the title? And even with a trainer now you can do so much. Like I, I think being outside in the real world is absolutely the thing to do. But I, again, we have folks that just, they have busy lives. You can go up the outdoors with, you can do any of these things, right?
You can use Ruby, you can do a lot of these other things that can help you achieve that. Like old school was, I met a woman when I was very early in my bike riding career who literally trained for an iron man. She had just had a child. She did all of her swimming at the local pool. And it was an open water swim that she did. And she did all of her riding on her trainer. She literally did not go outside, get a full distance iron man all off of it. And this was That was back then. She was just staring at the wall for five-hour trainer guys.
You are mentally stronger than you think you are physically stronger than you think you are capable of so much. I have no option. Mechanical is going to happen. Something that I think is really a good. Metaphor here. So if you think of like special forces, right?
Who served? You guys are wonderful. Guys and gals, of course. Who we are as athletes, we have to be generalists. You have to be able to ride that bike and the technical stuff. Uh, problem. You have to be able to do all these things. But then also correspondingly, you would be like, oh, Hey, I feel really awful.
And my quad is cramping or my feet are numb, whatever that will end to it might end at the finish line, by the way, it might it might be bad all the way to the finish line, but it will end up promise you.
And one thing that I would say. Some of how do you eat an elephant? You look at SBT or you look at, all these massive events. Just say one bite at a time. Cause you could make it worse. If you. You just have to keep moving. Baby steps still make it. Hopefully you can recover quickly. And to the last point of our conversation, just be mentally aware that these things are gonna happen.
So just move through it, keep a positive attitude and always keep moving through. Old school back before there were gravel events, we had all these, centuries and grand fondos before they read the grand fondos they were mile rides or whatever. And then they be trying to start the climb basically fully loaded and with a gut bomb. Client of climbs kills your momentum. I like to build a plan. Based on building and maintaining momentum. Because gravel riding as a whole and even bicycle riding as a whole is essentially boils down to building momentum, maintaining momentum, and then when you lose it, repeat, okay.
And so part of that mental. Fortitude is being like, oh, okay. I got into the single track and I went really slow. I come out of it. Why do I say that? So back in , I did the tour of Utah for the first time. Once I got into breakaway on stage one and I was in the breakaway for about four and a half hours. And it started with a 90 minute climb, straight up, straight out of the gate.
And the breakaway went about 45 minutes into it. Like the only thing I can do is have liquid options. That is going to take away from your ability to ascend the mountain at a rapid pace. That might be the time when you supplement with solids. Like I just buy from my local shop. Cause it works good. But anyway try some stuff like that allows you to. Maintain a high output without upsetting your stomach. Spot on. Kind of event. I just want pre.
What matters is ease of use. Because again, I look at the bicycle and I hope your athletes or your listeners will look at that. I make all of this to help me. The pilot. That should be an extension of you. But in this case, we talked about it with my athlete and he was.
Dude, it just makes sense. I just have to do it. I just have to move beyond it. Many people were already on drop bar. And so you have this roadie aspect of the code. So minimizing movements is really important. So one thing we talked about with my athlete was like, Hey, how much can you drink during this eight hour shift?
And you start self rationing, those things. So once we put the hydration pack on, yes, there was a penalty for weight. Was it frustrating? Did it hold a little bit of heat on him? But the trade-off was here. And his best, he did Leadville for the first time, I think 10 years ago. So totally different athlete.
So he was very fit when he was I want to share with you 10 years older, this man went 45 plus minutes faster. And again, it was because we nailed the hydration. We nailed the nutrition, we nailed the preparation, we nailed the patient. I, that was the best part. Like we. So when your athletes or your listeners are doing this please. You just like pumpkin pie or Turkey. Add to your recipe. I love that.
You mentioned that sort of aesthetic road bias that maybe permeated a lot of the gravel scene in the early days. I think, lot of the earliest athletes were coming over and they had a suspicion. Visual of what a drop our bike would look like. I want to make sure I bring up. Race day is your day to have your best. Like you talked about, I think you nail it so good.
They wear their best shoes on race day. They have. Best stuff like everything is prying for race day. I want them to be like race day. I want a little pep in your step. I want a little extra recovery in you. I want oh man, I get my favorite water bottles.
I know that sounds silly. All of these tools, you have access to incredible tools to help you be successful. Like, where are your best thoughts? And guess what, if you wear them out, go buy another one. Like, where are your best sham? Dude, crack open the new tube of Shandy butter and go, go for it. Make sure you have all the tools that are there to support you.
Look great bikes. Ready to go. And it should be the culmination of all of your preparation. This is where I think of it. Like how much time, money, and effort people invest in going to a big event. I have one season of it. What happened was we flew out there early. We pre-rolled three or four days on the course and it made such a big difference. And then when I got into the race, I had some adversity, the guy dropped me, the leader dropped me.
If I blow up, who cares? And I went for it and guess what it worked out and I won. And it was great because I had invested all of this stuff. Uber committed and the right moment, when you have that critical moment, you have to dig deep and find something special. And it gets a little bit hard leaning into it, man, when you get in the pain cave, pull up a folding chair and hang.
Get after it. Who cares? Dude, get after it. And whatever, lean in, you can do it. I always think of it like this. But you look at the pillars that hold that up. And they have to withstand the abuse of the. Like that thing has to be replaced every number of years. The forces of nature are just incredible. What is the.
Like suffering is going to wash over you and you can either fight it and be like, oh, when you can be rigid and death grip and all this stuff, or you can be like the seek help and you can just be like, okay. Like it just is what it is. We just got to chop some wood here and just get out. This was a full of great information.
One of the things I wanted to conclude with was you had made mention to me in our discussion back and forth just about celebrating properly. And I think your mentality as a coach, I just wanted you to speak to that a little bit.
And so one thing you need to do is think about you need to treat yourself like a valued employee. So you treat yourself like, Hey, I did really good. And so like when you have valued employees that go above and beyond. You go, great job. You know what? Like good effort. Oh Yeah.
Try to have more fun. I always moved on to the next thing, because I was always something bigger and better. Like you have to have those stressful moments. You have to overcome those stressful moments and then you have to celebrate all the things you did along your journey. Finishing a forty-five minute trainer workout. With what it is for each athlete, but I think celebrating is so important. And what I would also say to tell your athletes, and we talk about celebrate.
Make this a family affair. Most of us are, have kids. Most of us have spouses. So I want. And I know joy is to my wife. But so make it a part of, we, we did this together. Tell your buddy Craig Hey, because of this podcast, I decided to sign up for this. Or whatever your thing is, like I never thought I would do a sub nine hour builds, waffle ride, whatever.
Thank you for such an enthusiastic conversation. I hope for the list. Cause you, you all are capable of more than you think you are. Thank you for the opportunity. And if anyone ever wants to check us out on big real coaching, please do. Just get out there, get after it, have a great time. We love seeing you. We want to hear about your celebrations and Craig, I want to hear about some of yours. I want to hear about what your goals are.
And then I want to hear about the process, your preparation, how the race day stuff goes, and then we can have another one of these conversations soon. Big thank you to Brian for joining us. I hope you got a lot out of our discussion and another big thanks to athletic greens for sponsoring this episode. Please support me buymeacoffee.
And finally, if you have a moment rating re ratings and reviews are hugely important in the podcast business. I appreciate all your words and I read everything that comes through in terms of the reviews. And I read everything you write.
Randall donates his time to the gravel ride podcast in the dirt series, out of an abundance of passion for the sport. But he also runs a company called thesis, as you know, is the maker of the OB one bicycle. If you follow me on social media, you may see my custom painted pink.
Thesis, OB one. I affectionately refer to as Mr. Anyway, I wanted to give you an update. Thesis has some bikes back in stock. When you purchase a bike with a friend. Or if you have a friend that has a thesis. So coordinate with the team over a thesis. If you have any questions, you can email them helloatthesis. It will be. One is the right bike for you.
My friend. I literally just got done recording the pre-roll. I do appreciate the time to time financial support you provide the podcast. Because it really is the type of thing that keeps the balls rolling around here. In our bring your friend program is actually something we did before and had to pull when supply chains went sideways.
You know, paying Bookface or some ad network to, to reach people. So thanks for the opportunity to work with you. That seems to be. From what. There is some suggestion that. Supply chains are improving. They have not improved entirely, but that they are. Improving and that in the grand scheme of things, this will be a temporary blip, but temporary could mean two years.
Wireless shifting, which, how did that take so long to come come about? Is the weather starting to change on the east coast for you? I think we had the highest rain count in Anywhere in California. So it was, it was literally coming out of every pore of The mountain. There were new streams and waterfalls being, being created.
I wrote up the mountain for Dawn patrol on a Wednesday and Just to see a little water. Void because of the drought was, was nice. Just this idea that a writer could pop a message into the forum and say, Hey, we just got this huge rainstorm.
How, how are the trails looking? Is it rideable or is it too. Many months ago. And I became aware of them. The ever athlete program was that they have a run specific program, a cycling specific program, and then basic conditioning.
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