Indoor Training Series: Hyperthermia

Training indoors is great for a myriad of reasons and workout quality can be kept high, but training in this environment also poses some challenges that are different from riding outdoors. This series will attempt to cover those challenges in detail and provide actionable steps to take to reduce or avoid them completely. The first topic in this series will cover hyperthermia, which is simply a departure from the expected temperature range of the individual from baseline, and more specifically when the core body temperature exceeds 100F with 104F being considered life-threating (i.e. heat stroke).

Stages of Hyperthermia:

Initial Stage

  • Abnormal sweat rate
  • Labored breathing
  • High pulse rate

Intermediate Stage

  • Nausea/vomiting
  • Headaches
  • Low blood pressure

Advanced Stage (heat stroke)

  • Confusion
  • Cyanosis (bluish/purple coloring)
  • Unconsciousness/death

Causes of Hyperthermia:

Exertional: This is what we’re going to focus on in this post, and ‘exertion’ essentially means exercise. “Muscular exercise increases metabolism by 5 to 15 times the resting rate to provide energy for skeletal muscle contraction. Depending on the type of exercise, 70 to 100 percent of the metabolism is released as heat and needs to be dissipated in order to maintain body heat balance.” (Sawka, Usually, when you train indoors, the actual exertion and overall intensity tends to be higher relative to leisurely rides outdoors, coupled with the body being quite awful at turning food into mechanical energy, this results in a much higher amount of heat being released and which eventually needs to be dissipated. More on this later…

Environmental: Think of heatwaves, and especially those that are coupled with high humidity. Age also plays a factor here with the elderly not being able to keep cool relative to their younger and more fit counterparts. Don’t be a hero and try to keep the same intensity and exertion compared to riding in cooler temps. When it’s super hot, promise me you’ll bring it down a notch

Drugs: These won’t be covered much for the purposes of this article, but still something to be aware of, especially if you take any psychotropic medications (Xanax, Zoloft, Prozac). These medications may impair the body’s ability to regulate its temperature, and is also another reason why you should always get clearance from your doctor before starting any exercise program (Ohio Dept. of Mental Health).

Effects of Hyperthermia:

Central Fatigue

Central fatigue, related to the central nervous system or essentially the brain, “appears to be primarily related to inhibitory signals from the hypothalamus arising secondary to an increase in brain temperature” (Nybo). The hypothalamus, shown below, is fascinating and is really the primary physiological gatekeeper when it comes to exercising in the heat.


Without getting too tangled in the weeds, the hypothalamus is the body’s thermostat and does a great job keeping the core body temperature in a very tight range. When the body becomes too hot, the hypothalamus will inhibit many things related to heat creation, but for the focus of this article, exercise-induced hyperthermia will reduce voluntary muscular activation. Think of it like the captain of a ship calling for more power from the engine room, but the engine room telling them to go fly a kite! If you want to push up a climb harder, but your body temperature is too high, the hypothalamus will shut you down (hopefully).

Reduced VO2 Max

Ah, VO2 Max, I love and also loathe writing about it since there seems to be an ever growing list of definitions for it. Let’s K.I.S.S and say VO2 Max represents the maximum amount of oxygen that can be utilized by the body.

In another fascinating study, Nybo et. al, took 6 endurance-trained male subjects, and subjected them to a maximal effort at either their baseline core body temperature or hyperthermic (101.5F) after being artificially heated up. They found a decrease in VO2 Max of 16%, and roughly half the time completed between the 2 trials whether they were dehydrated or not:

Reduced Work Rate

If VO2 Max is reduced by that much, it’s safe to assume that overall work rate will be lower under hyperthermic conditions relative to cool, which is exactly what Périard and Racinais found in their study. Similar to Nybo, they took 12 well-trained male cyclists and subjected them to complete 750kJ of work in both a ‘COOL’ environment (64.4F) and ‘HOT’ environment (95F). They also had them complete the trial under hypoxic conditions (HYP below), so please ignore that data set:

They found a 7 minute difference between the trials to complete 750kJ! COOL (48.2 T 5.7 min) compared with HOT (55.4 T 5.0 min).

Long story short, training in the heat – which tends to happen more frequently while riding indoors – can really sap your ability to work at a high level. Fortunately, there are some things we can do so the heat won’t have as much of an effect

Preventing Hyperthermia:


This is something I have been doing recently with my ‘indoor-specialist’ athletes and it has been working well. The theory is that the body has a threshold core temperature, that when surpassed, results in a marked decline in performance (Gonzalez-Alonso, So, by pre-cooling your body and artificially lowering your core body temperature, you increase the buffer between your exercise starting point and temperature threshold. This is typically accomplished via ice vests, cold-water immersion, or air-conditioned rooms.


The research is a bit limited here, but the theory goes hyper-hydration might improve sweat rates by as much as 33% (Lyons, et. al) which in turn will increase the amount of sweat that evaporates – as long as atmospheric conditions are optimal, i.e. low humidity and circulating air – which lowers and keeps the core body temperature low. If you want to really deep dive on this subject, visit our friends at Skratch Labs and check out their blog post about their hyper-hydration mix.


This one should be fairly obvious, but clothing will act as an insulator. When you’re training indoors, or in hot environments, less is more. Now, this doesn’t mean strip down to your birthday suit, but the more skin you can have exposed to circulating air, the better!


This is the most important thing no matter how you slice it. If you aren’t acclimated to the heat, no amount of pre-cooling, hyper-hydration, or nude cycling will make a difference. Acclimating to the heat happens in different phases and durations, but to give you an overview:

Full adaptation is dependent upon the individual, with most being fully acclimated in the 7-14 day timeframe (Wendt et. al). Interestingly, most endurance athletes are already fairly well acclimated, and will reach full acclimation quicker relative to their unfit counterparts.

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There are also a myriad of other factors, as shown above, that occur when the body is properly acclimated to the heat (Pryor et. al).

Protocols for heat acclimation are also individualized and dependent upon the competition, but 90 minutes of training, for 10 days, with the air temperature above 85F has been shown to be sufficient for the majority of people. This acclimation process should be completed 1-3 weeks before the event date. For a deep dive on this topic, I highly recommend reading: Application of evidence-based recommendations for heat acclimation: Individual and team sport perspectives.


  • Hyperthermia is simply a departure from the expected temperature range of the individual from baseline, and more specifically when the core body temperature exceeds 100F with 104F being considered life-threating.
  • It is caused from exertion (exercise), environmental factors (heat waves), and psychotropic drugs.
  • It results in central fatigue caused by inhibition from the hypothalamus, reduced VO2 Max, and reduced work rate.
  • It can be prevented and reduced by whole-body cooling, hyper-hydration, exposing more skin to circulating air, and most importantly acclimating to the heat.
  • If you are gearing up for a Winter’s worth of indoor training, or moving to a warmer area, remember that your body will need time to acclimate (at least 10 days). So, I’d advise not going ham and keeping the training relatively easy to moderate until acclimation occurs.

Follow the GC Coaching Blog:


Périard, Julien & Racinais, Sebastien. (2015). Performance and Pacing during Cycle Exercise in Hyperthermic and Hypoxic Conditions. Medicine & Science in Sports & Exercise. 48. 1. 10.1249/MSS.0000000000000839.

Gonzalez-Alonso J, Teller C, Andersen SL, et al. Influence of nal absorption. Med Sci Sports Exerc 1995; 27: 1414-20
body temperature on the development of fatigue during pro- 59. Gisolfi CV, Duchman SM. Guidelines for optimal replacement
longed exercise in the heat. Am J Physiol 1999; 86: 1032-9

Pryor JL, Johnson EC, Roberts WO, Pryor RR. Application of evidence-based recommendations for heat acclimation: Individual and team sport perspectives. Temperature (Austin, Tex.). 2019 ;6(1):37-49. DOI: 10.1080/23328940.2018.1516537.

Nybo, L., Physiology, D., Jensen, T., Nielsen, B., González-Alonso, J., Centre, T., . . . Kindig, C. (2001, March 01). Effects of marked hyperthermia with and without dehydration onV˙o 2 kinetics during intense exercise. Retrieved October 02, 2020, from

L. Nybo, Nakata, H., Keiser, S., Lloyd, A., . . . McKenna, M. (2008, March 01). Hyperthermia and fatigue. Retrieved October 02, 2020, from

Ohio Department of Mental Health. (n.d.). Prevention of Heat Related Illness. Retrieved October 02, 2020, from

Sawka, M. (1993, January 01). Physiological Responses to Exercise in the Heat. Retrieved October 02, 2020, from

HIIT Vs. LSD Training

In a perfect world you wouldn’t have to worry about having time to train. You’d have two or more uninterrupted hours every day for your workouts. You’d follow your training plan to a ‘T’ and you’d be performing better than ever.

Unfortunately, this isn’t a perfect world and you won’t always have the time you want or the time you need. That’s reality. You’re probably already committing at least 6-10 hours of time to training every week – That’s a lot of time.

When you don’t have time to go on a multi-hour ‘Long Slow Distance (LSD)’ ride, don’t skip the workout – find a solution. Significant amounts of research are starting to illustrate a possible method of training that significantly reduces your training time without sacrificing any of the training effect – ‘High Intensity Interval Training (HIIT)’.

This training method can be adjusted and modified to fit most training needs in an extremely short amount of time.

Are Intervals Created Equal?

Despite your best intentions there will come a time when life will interfere with your training. You won’t have the time that day, week, month, or year to get it done. It happens – but what are you going to do to combat it? While there may not be an ideal solution – there are ways to get around your lack of time without sacrificing the effectiveness of the workout. In recent years some exercise scientists have shifted their research interests toward the effects of high intensity exercise on aerobic and anaerobic capacity.

While it may be too early to draw conclusions on the effectiveness of this training, the results have been interesting to say the least.

In 2017, research out of Ireland used elite rowers to study the differences between LSD training and HIIT. The rowers were asked to complete 10 training sessions per week for 8 weeks. The LSD group performed 10 aerobic sessions per week, while the HIIT group did 8 aerobic and two HIIT sessions each week. The HIIT sessions were only 15-20 minutes long and comprised of 6-8, 2:30 minute intervals. The results showed that the HIIT group experienced significantly greater improvements to their Vo2 max and power output at lactate threshold (1).

Research from Canadian scientists in 2008 found that 4-6, 30 second Wingate cycling bouts 3x per week produced the same results as 40-60 minutes of continuous cycling 5x per week.  Both groups were found to have experienced relatively equal improvements in endurance performance markers despite weekly time commitments of 1.5 hours vs 4.5 hours (2).

With this research being in its infancy, there is not much consistency in methodology from one study to the next. Each has their own interval time, intensity, target HR, recovery period – it’s impossible to tell what the correct interval “dose” may be.

How Do Intervals Improve Endurance?

The exact mechanisms behind how short duration, high intensity training impacts performance are not entirely understood but its been demonstrated to improve key factors involved in endurance performance.

Research from 2008 found that intervals increased the skeletal muscle oxidative capacity, resting glycogen content, reduced glycogen utilization and lactate production, increased capacity for whole-body and skeletal muscle lipid oxidation, enhanced peripheral vascular structure and function, and increased time to exhaustion (2).

Due to their highly variable nature, the way an interval workout is structured will have a significant influence on how it impacts your physiology.

Adjusting Intervals To Fit All Needs

The adaptations to this type of training are infinitely variable and unique to the individual. It’s unlikely that any two people will respond in exactly the same manner to the exact same workout. With a lack of available research on the topic it’s not yet possible, or responsible, to give exact training recommendations for this method of exercise. Not to say that performing HIIT is dangerous – it just puts a greater demand on your body and mind compared to other types of training.

An interval workout can take many forms – from 10 second all out efforts to less intense 5 minute bouts. Rest periods between intervals can last anywhere from twenty seconds to three or four minutes. The combination of interval length and rest length that you pick will ultimately determine the training effect that you will experience.

By adjusting your interval and rest lengths you’ll change the ratio of energy system contributions. Depending on the length of your intervals, a certain energy system will dominate energy supply and will experience the greatest amount of adaptation.

A Word Of Caution

HIIT may seem like the answer to all of your training problems, but too much intensity can lead to overtraining, injury, and often burnout. “Variety is the spice of life”, and that same motto should apply to your training to preserve your longevity in the sport (3).

An example I keep seeing repeated recently is the athlete who discovers Zwift, gets addicted to racing, races all day every day, and winds up hating their bike a few months later. Training at high intensity frequently is tough on the body, but especially the mind. If you enjoy Zwift racing, as most everyone does, keep doing it, BUT please ensure the training you’re doing is balanced. To use HIIT effectively, you need to arrive at each HIIT workout fresh to get the most out of the session, i.e. approach your training from a polarized point of view where the easy days are very easy, and the hard days are very hard – Doing each session ‘moderately hard’ will lead to stagnation rather quickly.

There is also no replacement for training volume. Increasing intensity will help continue to push your fitness further, but if you are truly at a plateau and can’t stomach another intense day, you need to find a way to increase training volume and/or frequency to continue progressing.

Finally, I construct training blocks in a periodized fashion for the athletes I work with (even though it is partially disputed above), whether traditional or reversed, for many reasons, but in the vein of this conversation, because it will naturally limit the amount of HIIT work you undertake – which is generally 8 weeks. After 8 weeks of HIIT I find the athlete is ready for a break from it, both mentally and physically.

In Conclusion

If you’re looking to get in some extra work during a time crunched period, try adding in some additional HIIT sessions and see if that rights the ship.

With this level of intensity it’s difficult to say how many repetitions are realistic for you to complete, or how intense you can make them. You may be exhausted after one or it may take five. The point is to take your time and figure out what you can tolerate.  

And remember, HIIT is effective and efficient for nearly any cyclist, but can pose a risk if not performed properly – always listen to that voice in your head (no, not the screaming one) and respect how your body and mind are feeling.


  1. Niamh J. Ní Chéilleachair, Andrew J. Harrison & Giles D. Warrington (2017) HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers, Journal of Sports Sciences, 35:11, 1052-1058, DOI: 10.1080/02640414.2016.1209539
  2. Burgomaster KA, Howarth KR, Phillips SM, Rakobowchuk M, Macdonald MJ, McGee SL & Gibala MJ (2008). Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol 586, 151–160.
  3. Foster, Carl, et al. “The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.” Journal of Sports Science & Medicine, Uludag University, 24 Nov. 2015,

What Is TSS®, And Why Do I Have A Problem With It?

TSS® stands for Training Stress Score and is a way to objectively quantify how hard or easy a workout is via a points-based system.

Dr. Andy Coggan and Hunter Allen pioneered TSS with the original seed concept being developed by Dr. Eric Bannister’s heart rate-based training impulse (TRIMPS).


TSS Points Breakdown

TSS points are accumulated by a workout’s relative duration, intensity, and frequency. Super simple example:

  • 1 hour at 100% FTP would equal 100 TSS.
  • 1 hour at 50% FTP would equal 25 TSS.

You get the idea! The actual TSS formula =

TSS = (sec x NP® x IF®)/(FTP x 3600) x 100

Joe Friel

Where NP = Normalized Power, IF = Intensity Factor, and FTP = Functional Threshold Power.

Now that we understand what TSS is and how it’s calculated, how can we apply it to training?

Enter The PMC

The Performance Management Chart® (PMC) is something most of us have seen before in one form or another and is based on Bannister’s TRIMPS method as well, with it being able to use power data in addition to heart rate data. The PMC is fed TSS data which results in all the pretty lines we see below:

Screenshot taken from TrainingPeaks

Crash Course For The PMC

If you have no idea what the above is, it’s fairly simple to understand:

  • The blue line = CTL (Chronic Training Load) = Fitness
    • “An exponentially weighted average of the last 42 days of training”. If you see the blue line trending upward, that’s a good sign the athlete is doing enough training to create a positive fitness response and vice versa.
  • The pink line = ATL (Acute Training Load) = Fatigue
    • An “exponentially weighted average of training stress from the past 7 days”. Fatigue must happen to create an overload and subsequent response, so imagine the pink line “pulling” the blue line upwards. More training fatigue = higher fitness response.
  • The yellow line = TSB (Training Stress Balance) = Form
    • Simply CTL minus ATL. A positive TSB is a good indicator the athlete will be fresh and have a good performance, and vice versa.
  • You can also see the natural ebb and flow of a season, when the athlete had a taper period, “peak” period, illness/injury, etc.

So, What’s My Problem?

If we remember, 100% FTP for 1 hour = 100 TSS. This statement makes a rather large assumption that everyone can hold their FTP for 1 hour, which isn’t true. This means the TSS accumulated will be skewed for each and every athlete that doesn’t have an exact time to exhaustion (TTE) at FTP of 1 hour. For example:

Athlete A

Athlete B

In looking at the 2 athlete examples above, we’re just concerned with MFTP (modeled FTP from WKO) and TTE, with TTE differing by almost 20 minutes. This should mean that Athlete A will accumulate 100 TSS if they maintained 336w for 32:14, versus Athlete B would if they maintained 299w for 51:54, which isn’t substantiated by the TSS equation.

In understanding that, another can of worms is the relative inaccuracy of the PMC chart, which is based purely on TSS data…

In Conclusion

TSS and the PMC are still useful to track trends in training, but using the data as an absolute can be misleading due to individual differences in an athlete’s FTP and TTE. I recommend looking at the PMC chart loosely to plan your training, but always listen to your body when push comes to shove in providing it with a training load as well as rest – e.g. if your “Form” is a +15, but you don’t feel ready to hammer it on the day, don’t!

The Never Going Pro Podcast, S2, Ep. 7

In this episode of the podcast we discuss how two pro riders, Nathan and Jeremiah use Zwift for training and how they discovered Zwift as a training tool. We also discuss the future of Zwift and opportunities for Zwift to improve, including naked weigh-ins at your local post office?

The Never Going Pro podcast is available on all major podcast networks, ENJOY!

The Never Going Pro Podcast – S2 Episode 2 – Base Training

In this episode of the podcast, Shayne, Chris, and Ken discuss base training and the pros/cons of popular methods.

Available on iTunes, Stitcher, Spotify, and SoundCloud

Show Notes / Citations

Polarized Training Simplified

Sweet Spot, Threshold and Polarized Training … By the Numbers

Polarized Training And Stephen Seiler

What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes?

The Never Going Pro Podcast – S2 Episode 1 – Special Guest Tyler Pearce, AKA The Vegan Cyclist

In this episode of the podcast, Ken chats with Tyler Pearce, AKA The Vegan Cyclist. Be sure to check out his Youtube channel for some awesome content and his clothing line that won’t make you look super dorky, Ride Bikes Bro, bruh!

Available on iTunesStitcherSpotify, and SoundCloud

Show Transcript:

Speaker 1: 00:00:00 Welcome to season two of the never going pro podcast by dad’s inside riding trainers featuring GC coaching. It’s a podcast about riding bikes and Parenthood and trying really, really hard at both. I’m your host Ken the Badger novel, so Shane and Chris are not with me tonight. Typically we do a topic and dig into the nuts and bolts of the topic and then we’ll follow what with a guest interview towards the end. Tonight we have a really cool interview with Tyler Pierce, the vegan cyclist and I just sort of let the interview run its course and it ended up being a great standalone episode and interview and I hope that you’ll enjoy it. Come back and catch us for season two, episode two where we will discuss base-building and for now enjoy the interview with Tyler Pierce, the beacon cyclists, and here we go. This week we have a special guest that I’ve been a fan of for several years. Tyler Pierce, also known as the vegan cyclist, has a very popular YouTube channel currently with 112,000 subscribers and over 400 videos, which range from race recaps and product reviews and some lifestyle related videos. So Tyler, how are you this evening?

Speaker 2: 00:01:15 I’m fantastic. Thank you very much for having me on your show, man. You recently did one with, with my former teammate and friend Timmy, correct?

Speaker 1: 00:01:26 Yes, we did. Yeah. Yeah. And we loved him. He was actually really early on when we started a dad’s inside riding trainers. He was one of the first guys to jump on our squad and was very helpful in helping put together the indoor specialist race.

Speaker 2: 00:01:44 Yeah. He, I mean, he is definitely a dad trying to just get as much out of this sport as possible and it’s, it’s inspiring for sure. You know, and so anyway, yeah, he’s, he’s really cool. I, I didn’t, you know, we kind of always sorta kind of knew each other and then last year he was I had an opportunity to race with them and that was really, really cool.

Speaker 1: 00:02:05 Yeah, that’s awesome. And I know you also know Jeremiah Bishop, I’ve seen you guys hanging out in his videos. I got to interview with him too. And he’s like a super cool guy. Way laid back,

Speaker 2: 00:02:17 Dude. He’s the coolest when you get to a certain level of, you know, talent sometimes, like he just goes to your head, you know, so crazy. Because when I first met him, I met him in Vermont and I didn’t know who we was at all. I just, I didn’t have a bike to race there at the Ross patoot SIA or however you say it. And I just saw Canyon and I was like, I just went up to eight a Canyon van and was like, I need a bike. And so then when I posted that video, I got a lot, like, not a lot, but some hate being like, I can’t believe you didn’t even know that guy. Like, you know, how dare you, like you, you need to the legends of the sport. And even then I kind of started following him and want to, even when I went to his Fondo, I still didn’t really know the scope of his career.

Speaker 2: 00:03:09 Right. We were eating dinner after he took me on this just insane, like private ride, like it was one of the greatest moments of my life. And we’re just eating dinner and he’s, he’s telling me all about like Lance Armstrong and like that whole thing and like his whole career. And I was like, Whoa dude, I’ve been in the presence of greatness and I, and but that’s like the Testament to how chill of a dude he is. Yeah. You know, he never brings it up or he never like reminds you how great he is. We were riding on the last day I was there. He, we just kind of went on this ride and he stopped it. This car is bike shop and the, it’s so hard to explain, but the bike shop had this huge ledge out in front. A almost like a loading dock. Okay. Dude, it’s like five feet tall and somehow he just, bunny hops up this loading. And I was like, what did you do? Is it crazy? So crazy. I mean, he is a world class athlete and so, you know, but his attitude is, is so is so chill that man, I, I, I strive to be like that, you know, where it’s just, it doesn’t matter what you’re known for or like whatever is going on in your life, like just be a cool dude. And he just exhibits that to the fullest.

Speaker 1: 00:04:32 Yeah, he totally does. I got to meet him. He was just standing on the street at the world championships in Richmond a couple of years ago and just hanging out, just shooting with people and having a good time. And then, you know, he kind of lives in my region. Like I’m here in North Carolina, he’s in Virginia and we, we were at some mountain bike trail and went up this ridiculous Hill, me and a buddy and we are just hammering it as hard as we could. And then later on we looked on Strava and our times were like double [inaudible]. He had the K O M and w R his time was literally half of what ours was. So he’s, he’s the real thing.

Speaker 2: 00:05:09 But he was probably like cheering you on the whole time or like, man, you know, that was such a good effort. Like he would, he would like relate to you as if you almost took his KLM even though,

Speaker 1: 00:05:20 You know what I mean? Yeah, yeah, for sure. So this is season one, episode two of the never gone pro podcast. And we are talking about building a strong base. And so what I’ve been seeing in your social media feed is you’ve been doing the 20 hour a week challenge, which is crazy. And so we wanted to hear a little bit about what your goals are for doing the 20 hour week challenge. Is this more like of a base building thing for later on in the season and how’s it playing out?

Speaker 2: 00:05:52 Yeah. Well, so it’s going to be something I want to do every year. This like changed my life. And, and it wasn’t December 1st I was coming back from [inaudible] the coast with my family. And, and my motivation is, was like at an all time low to ride bikes. I just, you know, the thing is, do the more you get fit the higher the peak you climb, the fall, the, the, the greater the fall. Every year you know, you, you want to make new gains and new improvements, right? And so in may of 2019 I did 380 Watts for 20 minutes at 155 pounds. Like wow. Unreal. Right? And like every year I keep like bumping that 20 minute power up. But the, but when you’re not on form, you now know, like when 250 Watts for 20 minutes, it’s like difficult. In the off season.

Speaker 2: 00:06:52 You’re just like, dude, I don’t want to climb this mountain again. I don’t want to put in the intervals I don’t like. It’s going to take me so much work to get back up to that, that, that peak and then surpass. It was very difficult. And so just December 1st he was just like, no motivation. All I wanna do is noodle around and go for adventures, which is cool, which is fine, but I’ve got this race season coming up and I, it’s, it’s like when I go out and do events, I don’t want to just be the dude off the back, you know, making videos. Like I want to be in the hunt. Right. So so anyway, so I was listening to Chris Deleah crowding, congratulations podcasts. I could just silly goose time only, but he said something Durney where he said, if you’ve ever done anything in your life, it’s because you decided to do it.

Speaker 2: 00:07:42 Sounds so simple, but anything you’ve ever done, it’s because you just mentally said, I’ve decided to do this. If you don’t do it, it’s because you’re like, Oh, well maybe there’s excuses and you’re hemming and hon. So I was like, dude, I’m just going to decide to do something crazy in December and, and I’m just going to decide to do it and it will be done. And so I in the car driving home, I was like, I’m going to train like a pro. I’m going to do 20 hours a week with structure. You know, I’m gonna have my coach dial me in and we’re going to do a three week build, one week recover. And we’re just going to see what happens. Cause I’ve only done 20 hours in a week one time before. And that was, you know, my whole training program always goes maybe like 15 hours, then like six, then like 12, and then eight, you know, it’s like, well, to ramp it up for a week, but then I got to go back to the responsibilities, you know, and when I do 20 hours in a week, it’s cause I’m neglecting my family, I’m neglecting my responsibilities.

Speaker 2: 00:08:43 I’m, I’m just waxed and you just can’t, it’s not sustainable. Right. So I was like, I’m gonna, I’m gonna focus super hard on doing this for three weeks. And so got home after this drive. Didn’t want to ride. Right. It was like a four hour drive. I’m tired. It’s like six o’clock at night. And without this challenge, I’m going to bed and eating, you know, with this challenge I was like well shit dude, it’s day one I got was day zero cause I was, I had to do an FTP test, I did an FTP test so that I could get some sort of gauge of where I was and where I’m going to end up being. Even though this wasn’t about building an FTP, this was just it. Just to see what my body can do. Like what if I just crushed myself for three weeks? Do I fail? Do I crack or do I set up my year to have the biggest peak I’ve ever had? Right. And so did you need an FTP number to base your, your intervals and your power and your training? Like was that sort of going into December? You know, my FTP for my training peaks and Swift was still set from my peak in may. You know, so it’s like your FTP is 340 Watts. I’m like no, no, no, no.

Speaker 2: 00:10:01 We reset it. And you know, it was the first week I did 20 hours all indoors. I mean, yeah. And, and I mean, you know, Swift when you’re on Swift on 100% of the time you’re on the bike is, is, is effective. Right? And so if you go out on the road for a four hour ride, you know, there’s a good 30 minutes of you probably doing nothing. You know, you’re doing your soft peddling, you’re turning if not even more than that. I think a lot of times, like out of a four hour ride, two hours of it is what you were really there to do. So when I was looking at their stats off of that first week, I had less than one minute out of 20 hours that I wasn’t pedaling. That is crazy. So if you want to say like 20 hours on the road, this, it fell more like what would 30 hours would feel like, you know, and then you’re not moving.

Speaker 2: 00:11:03 And so it’s just like my brain was melting. But anyway you know, CRA crushed the first week. My coach designed a program that wasn’t going to just take me cause I’m doubling my volume. My average week volume until that point was like 10 hours or like it was like nine hours, 58 minutes. Okay, we’re doubling my volume. I can’t also then throw in intensity [inaudible] it’s not gonna, it’s not gonna work. So we kept it pretty low. Intensity is like tempo was, was probably the biggest piece of that, you know, the most intense. So it wasn’t, I wasn’t like doing VO two max intervals or anything like that. It was just, even though there were intervals and there was over unders, you know, it’s like 180 Watts under and 20 over. Okay. Yeah. Just to keep it like from my brain, not jumping out of my skull.

Speaker 2: 00:12:00 Like I, I’m not going to just ride four hours constant, you know, like, yeah. Yeah, that would be terrible. And so so also during this, it wasn’t just like, Oh, I’m going to quit my job. I’m going to quit everything and just do 20 hours on the bike. Like I had to focus on my nutrition a ton. That was a big aspect of it. Even though my nutrition is pretty clean, like I’ve never done this kind of volume before. So then then also, so cow bike, PT, my physical therapist, I don’t want to then get injured going into 20, 20. So like I really focused on stretching and rolling and you know, the whole core work, like everything, like the whole, it was like a pro. I mean, I had, I had everything mapped out. And so when you, when you step back and you say, not only did I ride 20 hours of objectively a week, there were the all the hours into nutrition and, and stretching and rolling and just getting on the bike and off the bike, getting ready, showering, all this stuff was probably something like 35 hours in the week, dedicated solely to cycling, which is extremely irresponsible for a man who owns two companies and has two kids and a wife.

Speaker 2: 00:13:19 You know what I mean? Like, yeah, yeah, yeah. So I had to juggle my day job, which is web development and, and e-commerce data distribution. I had to manage, you know, my wife’s sanity, right? Like, so what is she, cause she’s watching my, I have a two year old daughter and then a nine year old son, which, you know, he’s like at, at school a lot of the time. So it wasn’t like that. But anyway, yeah. But a two year old is tough. I mean they, they demand a lot of attention and you know, you can’t tell them no. Like they don’t get that, you know, like when they, they want their daddy, they want their daddy and there’s nothing you can do about that. Well, and again, I can’t, I can’t go spend four hours in the dungeon and then, and go lay in bed. Like it’s, that doesn’t, my wife’s going to be like, Hey, you just got, you just got four hours you time. It’s, it’s now me time.

Speaker 2: 00:14:18 You know what I mean? Like, yeah, I have four hours by myself, but I’m waxed. So so I had to just manage all of this. And you know, I, I’m, I’m still developing the video to, to tell this whole story, but I live, I basically did a, a daily vlog on Instagram story. And I’ve saved all those, you know, so you can actually go to my Instagram page and under the Instagram highlights there’s like 11 of them, but it goes through the my daily schedule. I mean what I was doing like conference calls with, with clients you know, what the program will look like. I tried to really go through my mental struggles of just that. I didn’t want to do this, you know, cause sometimes people on Instagram, they’re just so motive motivational, like the rock. He’s just like always, you know, like live reps but it doesn’t, you know what I mean?

Speaker 2: 00:15:14 You like everyone has difficulty getting themselves motivated to do stuff. And so it was really kind of like an inception, like this weird thing where I set this goal and I put it out there and I, and I posted about it and then the community forced me to continue the project right there. What was watching all that. I was like checking out your daily feeds and updates. And there’s, there’s one story that really got me, man, you know, it’s that, you know, it’s one, it is, it’s the one where you accidentally drank your own piss. You got to bring that up man. You, you told us I was through, I think that was the third week maybe or towards the end of the second week. But I was just, I was, I was riding the struggle bus mentally, right? Like my body actually, like I was doing good on the bike.

Speaker 2: 00:16:14 I was doing good power. But just how many podcasts can you listen to? How many songs can you listen to? How many videos can you watch? How, what can you do to entertain your mind during all of this, this, this time? Cause you’re not out on the real road and do it. But I will say though, what’s, what’s oddly strange is that it, it didn’t taste bad. Like you think pisses get a taste. One would suspect. Yeah. Yeah. But it was, and the thing was that it was like week old piss, right? So it wasn’t that hot. It was actually cold. You know, I’m drinking my monster hydro and then I, and like the, I guess I was dehydrated cause it looked like it looked like orange monster hydro. And so then I drink it and I’m thinking, why is this not sweet? You know, but that was second man.

Speaker 2: 00:17:07 I’m about to cry right now, man. It’s all good. It’s, I mean, look, it happened and you know, but it was like my first initial thought was like, where did the sugar go? Did I get like a zero sugar one? And then I was like, Aw, I’m pissed. And it just more, more tasted like alkaline water, like a battery had been left in water. Anyway, dude, I immensely, my brain was, was falling apart during this whole thing. But other than that, I was actually extremely happy with how my physical body held up. How, you know, just with the nutrition and, and all the focus that went into off the bike stuff was, dude, it, it, we, I crushed it. It was great. And one of the biggest takeaways was because I had to manage all of the other stuff, was how much time in the day I spend doing nothing.

Speaker 2: 00:18:16 You know, like in through Instagram or you know, it might, I might write one email in 15 minutes and be like, yo, I’m working hard. You know what I mean? Like, yeah, to be able to fit in 20 hours a week of pure writing and then all and handle all of this stuff. I mean, there were days where I was running at 100% efficiency. The second I woke up to the second I fell asleep. Literally there was, there was no downtime. It was always doing something or, or even sometimes multitasking, right? I’m writing an email a while watching my daughter while stretching, you know what I mean? And so, but that’s not sustainable at all, you know? But what was really cool was that I, I took away from kind of throwing my life into like chaos was all these different places that I could improve my life.

Speaker 2: 00:19:10 And so it’s going to be something I’m going to do every year and, and next time I want it to be this, this challenge that we get the community involved with and whatever that may be 20 hours a week was just for me. You know, like that’s, that was a big challenge for me. But you could have people that 10 hours a week could be the same equivalent, you know, or 40 hours a week or whatever, whatever it is. There should be a moment where you take one month out of the, out of the year and just max out. Just see how hard can I go, how far can I push my life and see what kind of gains that I can make. Because it, it really, it made me, made everything in my life very more efficient. Knowing how much time I spend waking up and just laying in bed and kind of doing nothing, you know?

Speaker 2: 00:20:05 But I did, I lost two clients during this. I didn’t reply to emails quick enough and I had a client that had an issue and I was just too drained. I was too drained to mentally get on top of it. I, I ignored her email and, and it costs me, it costs me money. You know, and that, that, you know, so that’s not great. But Eamon Lucas is he’s a, he’s a pro cyclist from my area that actually races in Europe and you know, he’d kinda been chatting with me during this and he asked me, he said, is this something you would want to do often? And I straight up was like, dude, I don’t have the mental strength to be a pro cyclist. Okay. This is what he does. He does 25 to 30 hours a week, every week. You know what I mean?

Speaker 2: 00:21:00 I know like you always, I think we always think, Oh, do it. We be so sick to be a pro cyclist, to be so sick, to get paid money and ride your bike. But man, it doesn’t matter what if you’re getting paid for it or not. Just the ability to like flog your mind, you know, day in and day out. I, I don’t have it. And at one point, I think it was like right in the middle of week two, I got really worried that I was going to not like bikes anymore. I’m not having fun. This, this is not fun. And so I was like, I’m going to get out of this and never want to ride again. And so I don’t know if I had to do 20 hours a week, month after month after month after month, dude, I’m like going to take up fishing or something.

Speaker 2: 00:21:47 Well, so let me ask you this. You mean because like to be training, you were averaging like 10 hours a week all year. You had this killer FTP and great body weight. Do you think that if you had started at the age of like 16, 17 years old, that that would have been a route that you would have taken before you had all these obligations because you discovered this? I mean, you were still in your 20s but kinda missed the pro cyclists window 100%. So when I did my VO two max test, I was 82.6, which puts me at it an extremely high level, like Lance Armstrong’s like 84. Okay. Genetically speaking. I have a, have a motor, but when I was a kid, I was eating my, my favorite afterschool snack was Doritos take like nacho cheese, Doritos spread, sharp cheddar cheese over the top of that, do another layer of Doritos, another layer of sharp cheddar trees, put it in the microwave, take it out and just eat it.

Speaker 2: 00:22:55 And so like all I’m doing is chips and cheese. You know, as a kid, like I, I never really a stressed that motor. I, I never stressed the anaerobic side or it just didn’t, you know what I mean? So, yeah, I definitely think I missed the boat on, on what I could do because when you’re a junior, it’s, you’re, you’re basically doping, you know, your, your, your age, you know what I mean? Like you, you improve so quick, you know, my son, what he will be able to do one week to the next week is like, what the hell? You know what I mean? I, and as the older you get, obviously the, or the, the time it takes you to make gains and the time that it makes, it takes you to make losses. You know, they, they go like, it’s so much longer to make gains and so quick to lose them. But when you’re a kid, you know, you could ride your bike once a month and still make it

Speaker 1: 00:23:52 Gaines. Oh, it’s so fresh and, well, not frustrating, but it’s, it’s, it’s interesting to watch. I’m 44 years old and I coach a high school mountain bike team and these kids, they hang their bikes up in may and they don’t get on them again until like November the first. And within weeks there they’ve doubled their fitness. And that’s only riding like, you know, four hours a week because they’re not riding in between practices. Like they show up, they arrive for 90 minutes of practice on two days a week, and then they’ll ride on Saturday or Sunday with us. And they just, they just recover so fast, they can take so much, you know, and, and just hold on to all of it. And they don’t lose it fast either.

Speaker 2: 00:24:37 It’s age, doping, dude, it’s my man. It’s a, yeah, it’s really, really crazy. And so you know, but that kind of, it’s a bit of an excuse. Say, I mean, I don’t know if I could have ever done anything really special. I don’t, I don’t feel like I’m an athlete, you know? But but immediate, either way. I mean, I do have a genetic potential to be neat. You know, but again, like, so the thing is 10 hours a week has been my average for, you know, since I’ve been taking this seriously, you know, I’ll have, I’ll have some weeks where I’ll do 15 hours, but then I have some weeks that I’m doing three. And it’s that inconsistency that I think is, is hurting me a lot. But in 2018 towards the end of 2018 really when Swift really when I embraced this as whiffed is when I was able to keep consistent because for 2019 I did 140 hours on Swift.

Speaker 2: 00:25:36 Wow. That’s a lot. I would say a hundred of those hours I would never have done otherwise. Hmm. That’s pretty, I’m pretty confident. Like it’s raining outside, it’s snowing outside, it’s dark outside, whatever. Like the conditions were that at least out of a hundred hours, I’m not riding and so to, for Swift to be able to be a platform that just one, it’s, I honestly a lot of times just love getting on Swift, even if it’s like warm outside or nice outside do I want to do, is whipped race? Like that’s fun. Like I really enjoy it. And so that has kept me pretty consistent. And so like, you know, one thing I think is a couple of people have asked me is, do you think 20 training 20 hours a week is, is necessary? And I don’t, I don’t think it is. I don’t think it’s necessary. I think that if you train smart, you can get so much out of 10 a week.

Speaker 2: 00:26:37 You know, the 20 definitely, I mean, it helps, right? It helps a lot. You know, when I’m, if I’m going to go try to compete against Legion, whether the big team and, and California and Corey Williams is not only the greatest sprinter in maybe the world but he’s also then training 25 hours a week. How can you ever even expect yourself to come close to that? Right. So tell me what was the, how, how does your body respond to this? Like what, what changed through the training? Like what can you do now that you couldn’t before? What benefits did you read? So I think the benefits are still are still coming out because it takes a little while for your body to completely recover from that level of, of stress. But you know, it is, it’s being able to put out power at four hours versus one hour.

Speaker 2: 00:27:38 So, you know, you do 10 hours a week, a one hour crit, not that big a deal. You know what I mean? Like you, you’ll survive, you’ll be fine. It’s the four hour road race that you’ve already been, you know, bleeding out of your eyeballs for the first three and a half hours and now you got to make the move. Like it’s, it’s that that makes the difference. I, I was in a road race one time with a jelly belly rider who had, he was training for the tour of California. He was going to be in the tour of California and it was, so I got to race with them. I made a break with him and he would attack and they were such weak attacks. And I was like, bro, what are you a pro? Like what is this? But he could do that same attack at the beginning of the race.

Speaker 2: 00:28:25 And he did that same exact attack, that same amount of power at the end of four hours. And he’d drawn, you know, okay, I guess so here’s just chipping away at everybody’s matchsticks. And well, it’s just, it’s, it’s that when you have so much volume in your legs, you know, you’re able to have, you’re able to do closer to your maximum power output you know, at, at a longer stage of, of a ride. And so, you know, I think my last, the second to last ride that I did during this, so I was, you know, whatever, 55 hours and and I went and rode to Yosemite and it was a, from my house to Yosemite and back, I actually had to do a little extra loop to make it be a hundred miles or something like that. But anyway, it was about a six hour ride and man, I was doing, you know, 200 to 250 Watts.

Speaker 2: 00:29:23 Like I w I mean, I, I wasn’t noodling. But it was so enjoyable because I was going decently fast. I was feeling good that 10,000 feet of climbing that I did in the day, like, no big deal. Never at any point was like, Oh my goodness, here comes this next climb, Cod, this is going to suck you. Just, I just did it like it was, no, I was enjoying the ride all six hours. Never, never did I think amen. You know, this is gonna, this is gonna I’m going to pay for this effort later. I just felt invincible. And so when you, that was one of the biggest things is because we’ll also, I, I trained so much in those zones. I didn’t do a whole lot of high end during that. It was a lot of zone one design three. So my, my zone one is zone one, zone two, zone three were just like, I felt like I could ride that without burning any energy, if that makes any sense.

Speaker 2: 00:30:22 And so to, to sort of give you a followup on it, so I, I F in may of 2019, I did three 83 83 for 20 minutes, which I think put my FTP at like three 50 or something like that. It was like 350 Watts I think was my FTP. I weigh 155 pounds. So I think it was like the FTP was just under five Watts or like right at five Watts per kilo. And then, and I did, I did 350 Watts for an hour twice in 2019. So so anyway, then December 1st I did an FTP test and I did a three 11, so it was not very good for 20 minutes. So my DP was like two 98. So then when I was done with the so I did three weeks, 20 hours a week, so 60 hours. And then I did a recovery week at like 10 hours.

Speaker 2: 00:31:23 And then I didn’t FTPs and I did three 32 for 20 minutes, which put me my FTP at three 11 or three 12. But then in January, so far I’ve been doing a lot more high intensity. Okay. what is, I mean, what is the dates like this? The 27th. Okay. So just Saturday I did, I was leading out, one of my teammates were doing a lead out practice for a climb and I did three 80 for 15 minutes. Okay. So you’re, and then just pull, I just pulled off cause that was, that was, I wasn’t pacing for 20 minutes and then I kind of noodled for the next five, but I ended up doing three 51. I still manage an average of three 51 for 20 minutes. So now my FTP is like three 20 or three 25 or something like that. But I could have done three 65 on Saturday.

Speaker 2: 00:32:15 Like if I had paced for that. So already in like what, like a two month span, I’ve taken my FTP from two 98. You know, probably realistically it’s like three 30 right now. Sure. So, you know, that’s a big leap and not a very long period of time. But I expect, I expect to get back to an FTP of three 50 and more. But like the training that I’m doing now, the high intensity that I’m doing now, when, when, when I have an a two hour workout compared to the two hour workout plus ride for another two hours, I’m just like, Oh, do two hours and no big deal, you know? And then also the fact that so much of the time of the 20 hours a week was done on Swift, the amount of pedal revolutions and muscle contractions you’re doing. Like it was so efficient that now when I’m in a crit and I get to coast for 0.0 seconds, you know, in a turn I’m like recovered.

Speaker 2: 00:33:18 You don’t even like there’s, yeah, it’s so crazy that just the fact that you can soft pedal or do you know, or coast for a few seconds, you, you know, with, with all that volume in my legs, like I, I just recover instantly. And so it was again for cycling great for my whole life. Terrible. You know what I mean? So I don’t know how other people are able to manage so much and you know it during one of the Instagram stories, I, I’d kinda touched on this about having a priority B priority and C priority in your life. And I sort of run my life as like an an unbalanced balanced life is what I say. So on the year and everything is balanced. I think I, I shine equal amount of time and energy on my family, my job, my hobby, you know, health, diet, it’s all pretty equal.

Speaker 2: 00:34:16 But when you zoom in, you might say, okay, well this week he spent 20 hours a week riding his bike, you know, plus plus another 15 hours cycling related. But then, you know, so the week, so I did the three weeks, my week off, I was full gas with my family. So my a priority for the first three weeks of December was was cycling. And B priority was my family and C priority was my work. And, but then I, then you’re going to flip that, then you’re going to change that around. And so then the last week in December, obviously a for my family, you know, probably be for work and then C for riding, you know and then I just kind of move that around and, and try to fluctuate that. And for me that works. But there’s no way that I could say, Hey, you know what? I’m going to do 15 hours a week, every week, always. Without having to sacrifice something else in my life. Like I have too much else going on. And, and maybe for like a young book in college, like, what do you have going on? Ride your bike a hundred hours a week, like whatever. You don’t have all these other responsibilities, but as you get older and you start picking up these responsibilities, you know, you gotta manage them. Yeah. Isn’t that the truth, man? Tell me about it. And that’s really speaks

Speaker 1: 00:35:37 To the whole, the whole story of like how our Swift team came together to begin with. And you know, a lot of people are like, well, I prefer to ride my bike outside. I’m like, well, we can’t, we can’t. It’s like, it’s like, eh, you know, if you look at the, the, the rides that I did this year on Swift, those are just hours that wouldn’t have been done otherwise. Period. You know, it’s like I have to get my daughter to school every morning, which means in my wife, she’s a personal trainer. So she’s out that out the door by 6:00 AM and you know if I’m going to get any exercise that day it’s going to be in my shed, you know? And then I’ll get outside on the weekends and whenever I can and it works out.

Speaker 2: 00:36:22 What would I say dude is, and I said this is that the fitter you are, the more enjoyable cycling becomes. And so if, if staying fit means that you ride, you know, five days a week indoors, that weekend ride, that Saturday ride, how dope is that Saturday are going to be so much better. It’s so much better because you get to enjoy it cause you’re not bleeding out your, your ears and huffing and puffing and having all these guys drop you. If you are like well I only want to ride outdoors and so then you only ride outdoors once a week. Well then you’re going to get to the BIA point of like who you even riding with. Cause now all your friends are like, Oh bro, this guy likes, you know you’re, you’re slowing us all down. And so it’s, I mean, not that you have to be super fit to enjoy cycling, but you go and ride, you go and do a a a 3000 foot climb if you’re fit, you know, you could have a great conversation with guys up that climb. You’re not fit and you’re dreading it the whole time you’re standing, you’re, you’re sloshing side to side and like, so I man the indoor aspect of everything and either get it or you don’t get it. Yeah. Obviously I think there’s like a hardcore like aura around cycling, which is just like man up and get outside and, and ride in the dark and ride in the snow. And it’s like, bro, that’s unsafe. You know, like three in the morning while it snow on the ground. Like you go ahead dude, but I’m not doing that.

Speaker 1: 00:37:57 Yeah, yeah. No, I 100% agree. And you know, it’s like you get that beautiful spring day and you and your buddies take a two hour trip to go to your favorite mountain bike trail and then you’re waiting for your friends cause they’re terribly out of shape or you know, you’re the one that’s out of shape like you said. But now there’s no, no more of that, you know, like no matter what time of year it is, if it’s a beautiful day, it’s like, you know, wheels down in the dirt and let’s go.

Speaker 2: 00:38:24 And then I feel like you enjoy you, you appreciate it more when you go outside because sometimes OK, so like there’s been weeks I’ve done 17 hours outdoors and I dunno, like come Sunday and it’s like, God, I gotta do another two hour ride. You’re just sort of jaded about it. And no matter where you’re riding, if you’re riding through Yosemite, you might just be looking at your power meter being like, Ugh. You know, you’re not even looking at the sites, but when you’re indoors all the time and then you get outdoors, you’re like, Ooh, real trees. You know, I seem to appreciate outdoors more because that was one big thing. When I got my power meter and I started to take this serious, it happens to everyone, which is that you go hyperfocused on that number, no matter where you are in the world, you, you lose sight of what riding a bike really is, which is just getting you out in the world and enjoying it.

Speaker 2: 00:39:26 And you know, there’s a lot of different things people take away from riding, but it’s, it’s not about are you making this computer on your bike, say three 50 or two 50? Like that’s not really, that doesn’t really matter. But when you get, when you dive into that power world, it’s sort of kind of ruins everything around you. And, but with Lyft, I get to be the power douche on Swift. And then when I go outside, you know, sometimes I just put my, my Carmen or my, my wahoo in my pocket and I don’t even look at it, but I’m feeling great, you know?

Speaker 1: 00:40:03 Yeah, definitely. Well, thanks for sharing your insight on that. Also really quickly before, before we head out you know, obviously you are the vegan cyclist and I know that that has been a big part of how you got healthy. Like you said. I was reading your, your website earlier and you said you were eating fast food three times a day and you had a business prior, I believe, motorcycle

Speaker 2: 00:40:28 Shop, is that right? Yeah, I owned it, owned a motorcycle shops. So when I was young, my my grandma got me into riding motorcycles and my mom worked like two jobs and so on the weekends, you know, she couldn’t, there was no daycare or anything like that. So I’d stay with my grandma and my grandma would take me out riding motos EV every weekend. And we ride bikes as well, like we’d ride along the Creek. Anyway, my grandma really, she really was the one that kinda got me, sparked into the love of, of two wheels. And so always motos have kind of been a part of my life and just bikes in general. And in 2004 when I saw I was 18 I didn’t graduate high school. I dropped out of high school like, like a couple of months before I supposed to graduate just cause I wanted to make money, I wanted to chase the American dream and, and I wanted to wanted to drive Ferrari’s and like have chicks on my arm and like, I don’t know, just being 18, like that’s what I, and so I was like, dude, I’m school is dumb.

Speaker 2: 00:41:38 I’m going to go start selling cars, is what I was going to do. And, and I actually ended up getting a job. Like I was like, I got a job when I was 17. I was kind of lying to him. But I started like the day I turned 18, I started selling cars and like night, like not some PO dunk. Like it was a really nice dealership you made. They guaranteed you a lot of my, it was a really good job actually. And then, I don’t know, like my second month I made like five grand and I was like, bro, like life is so easy.

Speaker 2: 00:42:10 So I was, I just was kinda got wrapped up into this like chasing of money type thing. This was in 2004, 2005, which the economy in America was like [inaudible] literally you just said pretty pleased and people would give you money like for housing and stuff like that. So I ended up refinancing a house and pulling out 50 grand and starting a a motorcycle shop at 18 years old. And that’s, it’s trust crazy. But so, so anyways, so I did that for a little while, had no idea what I was doing, ran that business into the ground. And then, and, but while doing that business for three years, I would literally, we would get to the shop, I would have Carl’s jr fast food, like whatever. Then for lunch, McDonald’s, then for dinner, taco bell, you know, I mean, it was just like fast food three times a day.

Speaker 2: 00:43:09 And then maybe on the weekends we’d go out to a restaurant and eat just, you know, and so but I was kinda staying active and I was young so I wasn’t like super duper fat. It just, I wasn’t eating healthy at all. And then when my business failed, which the economy crashed and many businesses failed, so like, you know what I mean? Yeah. But so I went from just be in this like ball or like I had it, I had the American dream to then I lost everything within 30 days. I was trying to expand my motorcycle shop. I had a cash drawer full of cash. Like I just [inaudible] I was just an idiot. Like I was like, what, 21 and I’m just thinking, dude, life rips, you know, like it is so easy. I dropped out of high school and now I have this F-150 like a $50,000 truck with like, it was like a monster truck.

Speaker 2: 00:44:03 I had a toy hauler, I had like four motorcycles at the time, my, my wife now, but at the time girlfriend, you know, like I didn’t appreciate her at all. She just like kind of worked for free and dude, I was just a piece of, and so when I lost everything I continued to eat that way and, and then I had, I did nothing. And so then I lost my complete ego and every, my personal identity was wrapped up in, in mode and being a business owner with money and being young and, and then now I’m fat. I have no business. I’m like basically homeless. We’re staying in a foreclosed home, you know, like I had nothing and [inaudible] but it was the end. It’s cliche to say like, Oh, the thing that happened in my life is what made me, me. It’s always us trying to justify stuff.

Speaker 2: 00:44:53 But like, honestly, I was a terrible person with terrible goals. And then when all that was stripped away, it’s like money doesn’t mean anything. Materialistic possessions, that doesn’t mean anything. Like there’s no value in that. Like, yeah, it’s super sick. If you have a Ferrari in your driveway, but it doesn’t really mean anything. It’s like relationships and health are what, you can’t buy that with money. I can’t buy my wife’s love. I can’t, I can’t buy myself a six pack, you know, that’s like work that’s, that’s like real. And so you know, I, it took me a while to kind of even consider changing my diet. Like going vegan for one, if you were to tell me, Oh, you’re going to be a vegan cyclist, like bro, get out like no way. Like vegans are the hippiest, weirdest people and there’s no way I’m putting tights on. You know what I mean?

Speaker 2: 00:45:58 You know, like it’s not going to happen. And so I had this complete fallout. I, I was working in like a cubicle doing debt settlement. Like it was a struggle to even make any money whatsoever. But my girlfriend stood by me at the time and like I told her, I was like, you should just go, go back to your like, do like, leave me like, what are you doing? Like I’ve gotten nothing. And she hung up. She stayed with me. And so like that’s a whole life story. And so we’ll just keep it about the diet. But so eventually I saw a picture of myself at a wedding. And just in your mind when you look in the mirror, I dunno for me, I’m just, I see like a Greek God. I’m just like, bro, this, this guy’s good. You know, I saw a picture and I was like, I am terribly fat, but I didn’t think that.

Speaker 2: 00:46:49 And when I looked in the mirror, I didn’t see myself fat. And I saw this picture, I was like, dude, I’m, I’m disgusting. And I was, I got up to like 210 pounds, which wasn’t like some people, 200, 10 pounds, they’ll, they’ll look good. I didn’t look like it was not God. I look terrible. And I think you’re building mine are very similar, like you know, mid one 56 feet tall. And at one point I had gotten, you know, almost 200 and it was not muscle. No. Yeah, just all fat changed to like, anyway, it was, it was no good. And so, you know, I tried to, I started working out a little bit. I was doing Brazilian Jiu during this time as well. There was, it was a big part of my life and, and so then I got really into jujitsu and I was training for the worlds and jujitsu you have to weigh in you have to weigh in right before you fight.

Speaker 2: 00:47:47 And so there’s no rehydration like you, you get that, that has to be your weight and it’s cause you’re gonna now go fight. So if you’re just starved and dehydrated, like you’re going to lose, you know, so you got to go in. So anyway, so I’m trying to lose weight and it, I think I was 24, 25 and I had eaten my first salad ever, right? I was like, okay, I gotta, I gotta lose weight. And it wasn’t about health. It was just about how can I lose weight. So I like went on a liquid diet. I ate a salad for the first time. And what was crazy is that like during this I got my weight super low. I think I got down to like one 60, from like one 90 very unhealthy though. Like I was starving myself and then I went to worlds and I lost the first match.

Speaker 2: 00:48:35 I lost within five minutes and I was like, Oh my God. So then I, I, I, you know, it’s like rubber band, right? Like I, I bounded back the other way. Like I was like, I been trying to be super healthy or lose weight and then it was like for nothing. So then I went back to eating just, and my wife and I, we got pregnant, we got prepped, she got pregnant, we planned it. But, so then I was, we were kinda talking like, you’re going to make a baby out of food. You’re going to eat and you’re going to make a leg, you know, in you, are we going to make our baby out of big Macs and French fries or are we going to make our baby, you know, out of broccoli and whatever. Like, right. Like, we want our kid to be super healthy.

Speaker 2: 00:49:22 You want them to be, have the best chance at life you can get. And so that sort of clip that, that flipped the switch towards just health conscious. And so this is both of you though, it’s not just your decision, but now you and your wife are both kind of taking this journey together. Yeah. Okay. Without her, by my side. I, I mean, I’ve leaned on her so much like she is, she is my rock. And so, so yeah. So we did this, we watched a documentary where Michael Poland said, eat whatever you want, just cook it yourself. And so that’s what we did. And so we did bacon cheeseburgers, but we cooked at ourselves. And so then when you start getting into that, you start sourcing better ingredients. We’ll do I want Kraft singles cheese or do I want to go to the farmer’s market and get some like, you know, locally sourced high quality milk cheese that’s like, you know, and then the grass fed beef.

Speaker 2: 00:50:18 And like you get into these, you start going down this path where you, since you’re touching the food, you’re going to put it in your mouth. It makes a difference. You start making this connection between what you’re actually putting in your body versus like when you go to a restaurant, some magic happens in the back and then, and then there’s something on your plate and then you’re full, right? Like you don’t actually put this between how that food got into your stomach in the first place. So so then we just slowly started this ball rolling towards health. And that was the goal. Health was, was the goal. And you start to see improvements. Your weight starts to come down, you know, you feel better. You like what you’re eating because you’re cooking it. And so then my son was born and we, we moved up to the foothills like we were living in a suburban area and I just wanted him to grow up, like in nature.

Speaker 2: 00:51:22 And so we moved up into the foothills and that’s where my hippiness level just skyrocketed. Right? I mean like if we’re, if we’re investing in hippie levels that’s you wanted to get in before I moved to the foothills cause like it was, we got chickens, we started having, we had our own chickens, we had like five acres. You know, that that was such a cool relationship with these chickens. Like one, they were silkies and I’ve told this story before, but they’re not ugly chickens. They’re like high quality fancy ass chickens. Like look up the silky, but are there adult chickens? Okay. You know, they would, they would come to our like patio door and like in a flower pot, like lay an egg and squawk and leave and, and it was just like, you know, so now we’re doing our own eggs and we slowly, like if you looked at the plate you know it in 2004 it was, the plate was, was not a plate.

Speaker 2: 00:52:19 It was a bag from a fast food restaurant. And then I would say maybe like 2010 the plate was, was spaghetti with bacon and some like bread rolls, maybe like more like 2008, then 2010, I would say it’s like a grass fed steak, maybe with some asparagus and some mashed potatoes with like butter and stuff and cheese. And then you start moving that plate into wild caught salmon and broccoli and Brussels sprouts. And then eventually the, the protein or the meat on the plate is so small, like the mower that you’re getting calories from the vegetables and the plants than you are, they mean. And so then I just, I dunno, I watched juror and rider, like as a cyclist at this time, and as I was trying to cyclist, you want to be better, you want to be faster. Yeah, of course.

Speaker 2: 00:53:14 I was watching during writer and he was just promoting this vegan lifestyle, very negative way to promote a vegan lifestyle. Like he’s, he’s not, he’s not the he’s a little divisive. Yeah, yeah, for sure. But he, he was showing you can eat plants and not die. And, and that was just like foreign to me. I was like, well, no, you have to have meat or else he would die. And since so watching him, it’s like, well that’s weird, you know, if he’s, if he’s seeing so many benefits from it, I wonder what that would be like. And I had bacon, eggs and yogurt for breakfast and I was vegan by lunch. It was so strange. So I came down from my office was upstairs. I told my wife, I was like, babe, I watched the wrong YouTube video and I’m vegan now.

Speaker 2: 00:54:05 And she’s like, what? And he know like, what are you talking about? Like you’re the most unlikely person to ever be vegan because of how meat heavy my whole life had been. And, and just how much of a a man’s guy that I was like trying to be early on in my life. Like just, this was just not in character, but it was, I don’t know. I don’t know why. I was like, it was just a flip of a switch and yeah, it was very strange how, like with, from breakfast to lunch, I was vegan and I’ve never looked back at all. And so then my wife, she was like, well sure, I’ll, I’ll do that with you. And, and so it’s kind of just been that way for about seven years now. But my son is, and my daughter, actually all my family other than me, I’m the only one’s a hundred percent vegan.

Speaker 2: 00:55:00 They’re plant-based. And I don’t, when I, when I made this decision, it’s like my son is too young to be able to make this decision himself. So I’m gonna, I’m going to try to not be like spazz tastic about this and force him to eat a way that then he’s going to revolt against when he becomes older. Right. So I’ve always said this, 90% plants for life is better than 100% plants for a month. And then you burn out. Like it’s longevity is the goal. You know what I mean? It’s not like, Hey, I’m going to make my son be the healthiest he can be from five to six. You know, I want him to have, I want him to be 25, 30, 40 years old and have healthy components to his life. And, and seeds that, you know, make it to where it’s his decision when he’s older. And so I mean, we don’t eat, we don’t eat, they don’t eat meat. They’ll eat some fish every once in a while. So I guess that’s me, but like, they’ll eat a little bit of fish every once in awhile. Cheese occasionally, but like, if he has a cookie and it has milk in it, like that’s not the battle. That’s not what, what I’m trying to fight. You know what I mean? It’s just what is your overall IOT look like? And if it’s mainly plants, you’re solid. Dude. I like,

Speaker 1: 00:56:23 That’s I think that’s really useful, you know, for people to hear what your story is, what your journey was like. And it was one about health and it was never about, you know, some sorta ideology really, you know, and I’m sure there’s ethical components to why you do what you do, but just seeing where it started and where it’s become, I think that’s really cool. And

Speaker 2: 00:56:45 Well, the ethical side of it is, you know, I think people lead with that and it’s just difficult, man. We’ve been, and I don’t want to, I don’t want to S I don’t want to say indoctrinated, but it’s just you grow up a certain way, thinking a certain way and it’s very hard to change those, those patterns, whatever that is. Diet, politics, do you know, I get whatever it is that you believe in. It’s very hard when you’ve have solidified those beliefs and those thoughts. It’s hard to change that. And so if you haven’t been exposed to cycling right or riding bikes and you’re just some guy drinking coffee, driving down the road, you hate those people riding bikes. Right? You don’t even know. You know what I mean? You haven’t even experienced that part of your life. You could be missing out on something.

Speaker 2: 00:57:35 And so I kinda try to live by like, you know, if you introduce new information to assist them, it’s either going to strengthen your standpoint or change your standpoint. And both of those things are great. So if you’re like, veganism is the dumbest thing ever, we’ll try it and it, and then you might try it and go, Hey, it didn’t work for me. I felt like a total turd, you know? And so then great, you’ve now strengthened your standpoint and you can now say with a fact, Hey, I tried eating plants and I couldn’t, they tasted gross. I felt horrible. Which isn’t the case. Not going to happen. But you know what I’m saying? A lot of times people, they, they’ll throw stones at an idea or, or lifestyle without even trying it. And so, you know, I mean it’s, it’s just with this on everything, all things in life within cycling, this is what I find is crazy is people are like bro gravel, so stupid gravel riding within groups.

Speaker 2: 00:58:32 This kind of indoor training that’s not riding bikes like bro, right. All the bikes. Like, it don’t matter if you, if I tried riding track bikes, I hated it. I hate track bikes, fixed gears, they try to kill you. But that’s okay. I can understand how some people enjoy that. It’s not my thing, but I tried it. So I introduced new information to the system. And I’ve strengthened my standpoint that that’s a death trap. But that’s okay. Like you go do whatever you want to do and, but now, you know, I don’t need to poopoo on, on track cyclists. Like that’s a, it’s a great sport. But what’s crazy is I now can understand them better because I’ve, I’ve written fixed gear and so now I appreciate when I see someone weaving in and out of New York. It’s like, dude, you don’t have breaks.

Speaker 2: 00:59:25 Like it’s one thing to say that it’s another to like actually be riding it and being like, Oh dude, 20 miles an hour with no brakes is actually very difficult. You know? And so you can appreciate that. So if someone was like tried going plant based for, you know, a month, even if it wasn’t sustainable for their life or they didn’t enjoy it or whatever the case, whatever their excuses for not, you know, eating a carrot every once in a while they might go, okay, I get it. Like I, I did feel somewhat good, but I actually just really liked Carney asada tacos and I like it too much to give that up. Sure. You know, now, you know.

Speaker 1: 01:00:06 Yup. Definitely. Well, Tyler, this has been a really fascinating conversation. I’ve really enjoyed it. Like I said, I’ve been watching your videos for years and I’ve seen you make all these progressions and I’ve, you know, to this day there’s two videos that are my favorite and that’s breathe and the one where you were telling the story about your wife and how you know, your, I think you asked her to marry you and she said no, and then she ended up marrying you anyway, which is awesome. But yeah. Before we go, I want to give you a chance to give a plug for your sponsors and your social media. So if you want to just tell us how we can find you and who’s supporting you, we’d love to hear about it.

Speaker 2: 01:00:47 Yeah, man. I mean, you can find me on YouTube for sure. It’s, it’s the vegan cyclist and I, I’ll say that dude, I kind of slightly regret naming my channel to vegan cyclists. It was it was just one of those things, man, that I didn’t know where this was going to go. And it was, it was a SEO tactic to try to whatever is, it’s the vegan cycles. I won’t yell at you about plants. I literally have never said the word go vegan. I’ve never encouraged anyone to go vegan. I just eat plants and I try to compete at the highest level that I can while maintaining adult responsibilities. And I tried to tell those stories. I try to be relatable and, and and that, and so then also Instagram is where I, I put a lot of focus and, and, and time and energy into my stories and, and Instagram posts and stuff like that as a sponsors.

Speaker 2: 01:01:40 I’m not trying to be one of them sponsored bros. I mean I do have a lot of support from a lot of, a lot of companies, but it’s, I’m not trying to make this into an ad. And I think that the people that have supported me all, they support me because I’m not always, Hey, brought to you by, you know, I’m not wearing a a wahoo fitness t-shirt right all the time. Or like a Swift hat. Like to me, dude, that’s just kind of like, ah, this isn’t, YouTube isn’t my full time job. If it was my full time job, of course I’d read you off the list of, of, of sponsors. But it’s not, and so it’s just me trying to tell cool stories. And in the videos, you know, you’ll, some of these videos are made solely because of the spa, the support and the sponsors. But they are so cool that it’s, they allow me to not have to be obnoxious about it and it should be in the background and some know sponsor plus. Oh, ride bikes, bro. I will, I’ll, I will, I will. I will put my my clothing company, ride bikes, bro. And that’s a, a casual t-shirt clothing company that’s all about riding all the bikes and I’m super proud of that, so I will plug that. All right, cool. Well, Hey, let’s do it, man.

Speaker 2: 01:02:56 Thanks bro.

Speaker 3: 01:03:01 Thank you everyone for listening to the never go on pro podcast and thanks again to Tyler Pierce. Rod on and I will see you in wa. Tobia.

The Never Going Pro Podcast – Episode 9 – Reverse Periodization, Dirty Kanza, and special guest Timmy Bauer

In this episode of the podcast, Shayne, Chris, and Ken Discuss reverse periodization and how it can be used to train for ultra-endurance events like the Dirty Kanza, plus special guest Timmy Bauer, Cat 1 road cyclist, Indoor Specialist, & Ambassador for Science In Sport. Enjoy!

Available on iTunesStitcherSpotify, and SoundCloud

Show Notes:

Reverse vs. Traditional Periodization for Triathlon Training

Periodization vs Reverse Periodization

Reverse Periodization

Show Transcript:

Ken: Did you guys hear about the butcher that sat on his meat grinder?

Ken: He got a little behind in his work.

Shayne: I like it.

Ken: It’s a butt joke. Who doesn’t love a good butt joke?

Shayne: It’s a dad butt joke.

Ken: It’s a dad butt joke.

Shayne: A dutt joke.

Ken: Yep.

Shayne: The five to eight year olds are hollering right now.

Ken: Hurrah!

Shayne: People don’t know that we have a huge amount of five to eight year olds who listen to this podcast. It’s like a thousand.

Ken: Whether they want to or not, you need to be quiet in the back seat and listen because this is going to make you a faster cyclist.

Chris: I had a friend of mine this last week. Actually someone we’re going to invite on the podcast. He’s getting his PhD in neuroscience, in nutrition and he works with athletes. So it’d be really interesting to let him and Shayne go toe to toe and argue.

Chris: But yeah, he…

Ken: Like a nerd fight?

Chris: Uh-huh (affirmative). And I told him about it and he goes, “Oh well listen to the podcast.” And he said, “I’m starting the first one now.” And it occurred to me, I was like, “Oh don’t do it. Don’t do that. Start at number four.” But we needed three to get it together. So he might’ve listened to the first one of them. Stop being my friend. So we’ll see if he’d have it on the podcast.

Ken: Yep. So that could be the hidden episode. We could just hide episode one cause it kind of sucks.

Chris: It’s good idea.

Ken: And that could forever be the one that true never going pro fans are taken to the internet to try to hunt it down.

Shayne: It’s going to be an movement. It’s going to shut the internet down. Five people.

Ken: Yep.

Ken: Well here we go. Welcome to the Never Going Pro podcast by Dad’s Inside Tiding trainers featuring GC coaching. It’s a podcast about riding bikes and parenthood and trying really, really hard at both. I am your host Ken, the badger owl and with me is Shayne Gaffney, owner of GC coaching.

Shayne: Hey everyone.

Ken: And Chris Gorny, fellow dirt teammate, passionate cyclists and outstanding dad.

Chris: Good morning.

Ken: And yeah, usually we take a few minutes to catch up with the crew. Everybody’s getting ready for the holidays. We figured we’d talk a little bit about our setups and our bikes. So what’s new with you guys?

Chris: Can I start and say two things?

Ken: Yes.

Chris: First off… Good job Badger. The last couple of weeks, that intro… We’ve left the comical breaks in there because we think it’s funny to make fun of you when we edit this, but you killed it.

Ken: Thanks.

Chris: That was great. Good job.

Chris: I agree.

Chris: And secondly, I’ve mentioned this, my wife listens to this podcast and every time you say “passionate cyclist” and “outstanding dad”, my wife kind of laughs at me.

Ken: Does she roll her eyes?

Chris: She does. Yeah. It’s really, really funny. She came back from running this last weekend. She’d listened to the last podcast and she said, “Hey. So I listened to the podcast.” I said, “Okay.” She goes, “I have some thoughts about it.” And I’m like, “Oh no.” She goes, “I think it was your best one.” So she fed me up. I was like, oh I really think she was going to trash it. And then she goes, “It was your best one.” I was like, “Oh okay.” So I guess we’re getting better at this.” I’m doing good. We are not particularly ready for the holidays. It occurred to me today that I have not bought my wife’s gifts for Christmas so I’ll be doing that this morning at work. But I do know…

Ken: We’ll release this on December 26 then.

Chris: Yeah, well she only bought gifts for me and my daughter and all of our family. So I have one job to do. But other than that, we’re doing good. We’re going to go to the mountains for the holidays. So that’s all we got. What’s going on with you Shayne?

Shayne: The holidays are usually crazy busy, but this year is actually going to be pretty good where everybody’s coming to my house because I’m the only one with kids right now in the family. So we have, my parents are both divorced, remarried. And my wife’s parents are both divorced and remarried. So you can imagine that gets a little complicated with four houses to go to. So everybody’s coming to my house, which is going to be awesome. And yeah, Christmas presents are already bought. Everything’s wrapped, so we’re in really good shape right now, which is good. But thanks to my wife for that not to me. Yeah, what about you Ken?

Ken: I am pretty much ready. I’m going to go get my wife some mountain bike gloves and she’s done most of the shopping for the rest of the family, which is pretty cool. A lot of other stuff going on. I got a promotion, but I also interview for a different job at the same time. So like that’s kind of crazy. I don’t know what… My future is a little uncertain, but all the opportunities look good.

Shayne: Can you tell us…

Ken: And…

Chris: Is it too soon? Will it ruin your chances if you tell us what you interviewed for?

Ken: It might ruin the chances so, but no, it would be getting into a different industry. We’ll see how that works out. It would be going more into tech and away from property management and so yeah, it would be a really interesting transition career-wise.

Ken: Training, things are going good. Got in a 10 hour week. Last week I started lifting some weights so that’s feeling good. I started really light so I wasn’t super sore and so far things are going fine there. And excited about taking a couple of days off from the Christmas holiday and moving into 2020 with some fun goals both professionally and with my family and my training. So yeah, that’s where I’m at.

Shayne: I think it’s cool 2020 I feel like people get really jazz over New Year’s anyways, but the year 2020 just sounds like everybody’s going to be even more motivated and excited to change or improve. Just because the year is so cool. Like 2020. I think it’s because we finally know how to say it. You know what I mean? Before it was like 19, 2018. The teens felt awkward.

Shayne: In 2011 I feel like there was no standard, but now I think it’s everybody knows it’s 2020 and there’s 2021.

Ken: Right. Easier. Well there’s an entire decade and we didn’t even know what to call it.

Shayne: Yeah, that’s what I’m saying. I think that’s the reason for so many problems is it was just a base level confusion on when you don’t have your nomenclature down you don’t know what to say. I think that’s going to be the change.

Chris: I’m stoked man. I’m looking forward to see what happens.

Ken: Cool. Well we were going to talk a little bit about how we train and what kind of bikes we ride. So I guess I will go first. I am riding a beat up old 2000 … Excuse me. Yeah. 2012 Fuji…

Shayne: 2012?

Ken: It’s the 2012 Fuji Granfondo. REM break bike. I did put some nicer wheels on it and I’m running that on a Cyclops hammer, a generation one hammer, which is still… It’s got 10,000 miles on it and it’s still going strong.

Ken: The bike is getting beat up from the salt. So for instance, I sheared one of the heads off of the bolts that holds the bottle cage on. So I have one bolt on it and one zip tie. And so yeah. Yeah. Be careful with your bikes, make sure you grease up your bolts and take everything apart and clean it up every now and again.

Chris: Grease your bolts.

Ken: Yes.

Chris: Always grease your bolts. That is our public service announcement for today.

Ken: Yep. And then I’ve got a sweeter, much sweeter mountain bike. I have a 2019 Specialized Epic S-Works of course. It’s awesome. It’s got a FOX 34 front fork. I won’t get into all the other details, but it is a cross country race machine.

Chris: But you want to.

Ken: I do want to, but shoot me a PM if you want all the specs and no I won’t tell you my address.

Chris: We’ll tell everybody. So if you really want to know where he lives, message one of us and we’ll tell you where he lives.

Ken: All right, well let me go ahead and call my insurance agent and lower my deductible.

Chris: What about you Shayne?

Shayne: I have a Specialized Tarmac Road on a kicker right now. That’s kind of where I do 90 plus percent of my training on Swift. And then I have a giant TCX Cross Bike as well. I think I have 25,000 miles on the Specialized right now. Something like that. So quite a bit. But no problems not going in with, it’s been rock solid since day one. And the kicker probably has, what? Three years worth of miles on it. Who knows how many virtual miles that might be. But same thing, rock solid. So knock on wood hopefully that lasts me another season.

Shayne: Training wise, Ken’s in the man shed and then I have like a downstairs office/training room/storage facility for old toys and clothes/everything else. So, that’s where my training space is.

Chris: Old toy down with the old toys.

Shayne: That’s it. That’s it. What about you?

Chris: My kind of little cycling room is actually our garage. We have a single car garage attached to our house and we don’t need it. And so we’ve got big storage things out here and set up in the middle of garage is a little workout area that we can use. And then I have the new Tacx Neo two, which is sitting next to the Wahoo KICKR right now in my garage, which the Wahoo KICKR is not mine. So I’ve got to give that back to the people I’m borrowing it from. But right now it makes me seem super wasteful that I have both of them here, but I bought one and borrowed the other. But it was fun to compare them. The Tacx Neo two is a considerably more real to what it feels like to ride out on the road, which took me a little of time to get used to.

Chris: But, that’s what I ride inside with two little fans that are considerably underpowered, but yet I don’t spend money to get a better fan, so I just kind of sweat and there’s a pool on the little stain part of my garage floor. But my bikes…

Shayne: [inaudible 00:10:02].

Chris: Well, I cleaned that, actually cleaned it last night in the driveway and had to spend some time spraying down the driveway from where a bunch of bike grease was starting to stain. Which is code for clean your bike more often. But I have a 2018 Focus IZALCO Max, which… And it’s got exposed cabling and rim brakes. But I’ve got a Mavic 45-mil Ferring, carbon wheels, [inaudible 00:10:30]. I’ve got like three or four seat posts that I changed out and I’ve been trying to figure out a different saddle position for a little while, but it’s great.

Chris: I had this same bike a year earlier but totally changed it out because I liked the color of the 2018 more. I know there were other reasons too. I got a good deal when I swapped him out and I got some great component upgrades but…

Shayne: All right, that makes me feel better.

Chris: Yeah. Ultimately…

Shayne: Just the color?

Chris: It was white and everyone here has black bikes. And I like being the one guy who’s got the all white bike.

Shayne: White bike with hairy legs.

Chris: Yeah. No I shave my legs. I’m not a monster in the bedroom. This last week I did something I’ve never done before. I… Or two weeks or a week ago I switched out my group set or my cassette and I just never did that by myself before. But when I got the Tacx Neo two, instead of getting a cassette for that, I just put my… I cleaned my cassette, put it on that and bought a new one.

Chris: And it was actually really easy. I knew how to do it. I just had never done the work for it, but it was kind of fun.

Shayne: There’s some great videos too on YouTube and stuff like that do all that stuff. And you saved so much time. You also save so much money too.

Chris: Well it’s easy I already had all the bike cleaning stuff and so I just use that to clean the cassette and I didn’t even need a solvent today. It was really easy and they make those cassettes so stupid proof that even I could do it.

Shayne: Yeah. I love it too. It makes you feel good about yourself too when you do it.

Ken: Yeah, absolutely. What dad doesn’t love to save money?

Chris: That’s true.

Ken: And also, what dad doesn’t love a good focus question?

Chris: Most of them.

Ken: Okay, well we got a cool focus question this week.

Chris: That was a great Segway, Ken.

Ken: Wasn’t that? Did you like that? How I slipped that in there?

Chris: Hey, just a daily public service announcement. Again, this is now a period where my daughter might come run screaming into the room, so just be ready for that.

Ken: No worries. This comes from Nathaniel. I’m going to try to pronounce his last name, but [inaudible 00:12:41] perhaps.

Chris: That sounds right.

Ken: Yeah, Nathaniel [inaudible 00:12:43], he came up with the sweetest graphic for Christmas for team dirt. It was awesome. So go to our Facebook page and check it out. And his question is how to transfer from training longterm indoors to singular outdoor events or single outdoor events? And I see that Shayne has done a lot of research on this and he also trains a lot of athletes that have done this. So I’m looking forward to hearing what you have to say.

Shayne: Sure. So the big thing is what the event is. Is it a mountain bike single track events? Or is it a gravel event? Or is it just a Grandfondo that’s mostly on the road. Because, the big thing is you’re going to have the fitness from riding indoors. You may not potentially have the endurance depending on how long your ride is, but most importantly is your bike handling is probably not going to be great, especially if it’s an indoor.

Chris: That would be my daughter.

Ken: I can hear her. Two walls and a kitchen. Did you run out of Cheerios this morning or something? What happened?

Chris: It’s most likely that she was grabbing onto a drawer in the kitchen and then fell backwards, which is kind of…

Ken: Ouch. Little pinch action.

Shayne: So your fitness will be there, but the big thing is your bike handling. It probably won’t be there unless you do a lot of outdoor riding, which I’m sure it can attest to.

Shayne: because you didn’t mean that if you’re on the train or you just basically sitting and spinning. Even on rollers, you don’t get a ton of handling. You can get your straight line ability better on rollers. And I think rollers are good for roadies that kind of maybe lose that ability to hold a straight line, which is important riding in a pack or things like that just for safety. But really mountain biking, gravel grinding, you really have to expose yourself to those elements to improve at them.

Ken: One of the things that I run into on longer mountain bike rides is like you said, you know the leg strength is there, but my shoulders and traps get really, really tight on long rides. I’m just not used to putting any weight over my bars cause I can, I mean, I don’t even need to hold the bars at all on the trainer. So, that’s one of the biggest things that I run into. And there’s only so many plank holds that you can do that are going to sort of mimic, mimic that stimulus. I, I have to get out there. And so it seems like I can do all the deliberate stuff on the trainer and when I ride outside I’m just out there playing and having fun.

Shayne: Right. Yeah. Use, that’s how I’ll structure too is you’ll do like the fitness work indoors and then if you have a cyclo cross race coming up, you might do some, practice over barriers or turning drills or writing in sand, gravel, single track, bunny hopping. All those skills that you don’t really get riding indoors. But if you go, like you said, it’s more about fun and skills work then is actually about really improving fitness.

Chris: Sorry you don’t bunny hop trainer.

Shayne: I don’t bunny hop too much on a trainer. Sometimes in the rulers I do from feeling really special.

Chris: With that swift update where you have to start bunny hop and stuff.

Shayne: That’s right on a… What’s the name of that new chorus? Repack Ridge.

Ken: Oh yeah, repack Ridge. What I was going to say is there was a really cool video that came out this week. It was a, I want to say it was a cycling tips video where they went and visited the SARS headquarters and they were talking about the future of indoor riding and they’re trying to make it as similar to outdoor as possible. So they have something that’s similar to a rocker plate and it rocks left to right. But yeah, but it also rocks forward and back. So it sits in sort of like a cradle and when you stand up out of this saddle, the bike will and you accelerate. It’ll move forward, it’ll move back, and it’ll move side to side. And then of course the wahoo kicker climb has been out for a long time. That actually adjusts the front end of the bike up and down.

Ken: So it’s getting there. It’s one of the reasons that I don’t want to, I would love to have a smart bike one day in the future, but they’re just coming out now. So I’m just going to ride the current setup that I have as long as possible until I can get a more realistic like generation two, three, four, whatever.

Shayne: Yeah, for sure.

Ken: A smart bike.

Chris: Well, I will say that it’s actually the big difference between the Tacx, the Tacx Neo two, the wahoo kicker that’s in my garage is you’ve got a little more like wobble is probably the word for it. And it’s intentional. So the tax actually, I mean its nothing like we’re talking about, but its not as rigid of a connection. It’s still solid and safe. You’re not putting any pressure on your frame or anything, but it, you, you lose kind of like when you’re outside, you lose a little of power in the flex of your frame. That’s what’s happening. And so, it’s, I’d say I actually saw a little of a power decrease switching to the Tacx because I’m having to a little harder to just keep steady and stable rather than just like hammering power.

Chris: Which at first I hated, but now I’m realizing that’s going to help me outside of time. But so I mean that on steroids is where everything’s going and I think you’re right. Eventually putting a bike on a trainer will be passe because there’ll be a $1,500 indoor trainer that rocks left and right. It goes up and down. You know, you can bunny hop, I don’t know. You know what I mean? They’ll splash water on you if you’re doing a cyclocross course.

Ken: Well that certainly is the hope. There is a sort of a mountain bike training tool. It’s called a Rip Row. And Lee Likes Bikes came out with this thing and it’s pretty neat. It basically rocks side to side, but it is a machine that you can use to mimic the pumping motion of being on a mountain bike and, and so it definitely, in my perfect bike gym, I would have one of those as well. So check it out. It’s called a Rip Row. And those guys do a lot of neat training videos and a lot of training seminars around the country.

Shayne: Is that R-I-P-R-O-W?

Ken: Yes. R. I. P. R. O. W. Yep. The RipRow.

Shayne: Never heard of it before. I’ll check that out.

Ken: Yeah, it’s neat. It’s neat stuff.

Shayne: There’s a trainer trying to find it right now. I think they might’ve pulled it down because it was like a really kind of, they were a little too ahead and it’s by BKool, which I think is a Spanish or a German company. And for a while. Yeah, they did, I’m looking right now and I ended up pulling it off the market, but they tried to go to market. No, no, I know it’s up there. They might’ve just changed it a bit, but it was basically a built in pivot on your back axle so that like it already would kind of go left and right. And it was, it was really, it was almost kind of suspending your bike rather than propping it from the bottom. It actually connected above your cassette and so it actually had your bike suspended like that, which was saying [inaudible 00:19:58], but I think they like put it out in the market and then pulled it back and then it’s out again is a little different. So it seems like they were maybe pushing a little too hard.

Ken: That’s cool. Yeah. There was some kind of kinetic trainer that was like that as sort of a sweet is like in a swing swings back and forth.

Shayne: Yeah, it’s really cool to see like the arms race between all of these companies to come up with like the new best thing or whatever. But yeah, so I think transferring from trending longterm indoors to singular events outdoors is all about bike handling primarily. And then the other big thing is endurance, which I kind of touched upon. The guess secondary focus question this week comes from Josh [inaudible] and he asks, “would it be possible to train effectively using… We have to for an event like the dirty Kanza.” So dirty Kanza, if you guys don’t know, it’s a 200 mile gravel event. They also do, I believe, a 100 mile event as well this year. Is that right? Okay. So yeah, so it’s a very, very long, very gnarly kind of a one of those quote epic events or bucket list events that people like to do.

Chris: That’s from my neck of the woods. I grew up an hour from there.

Ken: Oh really?

Chris: Yeah. Yeah man, that’s an important Kansas. I grew up an hour away.

Shayne: Yeah, I’ve worked with a couple people that have done it. I’ve never done it myself, but people that have done it seems to, everybody says this kind of, it’s like a life changing altering thing that people do, which is really cool.

Chris: Yeah. I’m going to give two secrets away right now that I hope, I hope nobody yells at me for, so the hardest part, the hardest thing in the world is actually to get in to the DA. I’ve heard that I actually didn’t get it in last year. I tried to with my friends and they all got in because they knew that the.. You know, again, here’s the secret, right? Supposedly, and it’s not written down anywhere that if you also buy the kit that goes with the event somehow you always make it through the lottery. I don’t know anyone who got the kit who didn’t get in.

Ken: There’s another secret too.

Chris: Yep. Are you talking about the middle school that I don’t know about the middle school, the middle school, the one that I heard was if you donate to the local middle school, I forget if it’s like the arts and sciences program or something like that. You also magically get in because it’s tied to the race somehow.

Ken: I haven’t heard that tip, but I did hear if you sign up for the training camp and dirty Kanza, you’re guaranteed entrance. We have one of our members that’s doing that. Graham, he’s going to be doing the training camp this year and so he was guaranteed a slot and he’s going to decide later whether he’s going to do the 100 or the 200 because the training camp is 50 miles on day one, a hundred on day two and 50 on day three. So you know, if he’s not dead after those three days, then he might consider doing the 200 miler.

Shayne: Let’s see. Here’s the thing. I’m from Kansas, from the Prairie area, and then it’s redness to the Flint Hills, which is where employer, Kansas, where the DK is and people, people don’t really understand. I mean, there’s so many people who get into this race and have no idea what they’re doing because they don’t understand how totally difficult the terrain is. It’s a huge amount of elevation. Not only that, but there’s a lot of steep descents and they’re not just smooth descents you’re going down and rutted tractor paths. And the Flint Hills are exposed. There’s no shade, there’s no cover and they will not come get you. You’ve got to have your own support vehicle following you. On whatever road can maybe be nearby. So even that, you’re setting up your own stops. Plus, if you’re not from there and you’re not used to the wild changes and heat storms, like there’s been years where they’re like slammed by huge thunderstorm.

Shayne: I mean like then they’re not going to, they’re not going to like start the race if they think it’s going to be unsafe or they might. But I mean like people get their fricking rear ends kicked out there and like you’ll see people just like falling apart who have incredible fitness, bikes break in half. People carry extra like derailers in their pack. They carry extra chains. It’s unbelievable. Like people bring extra cassettes cause this it like there’s even photos of guys who have these like bike frames that literally snapped in half going down.

Ken: That’s nuts. Yeah. Wow.

Shayne: I’ve got friends who did it last year and the ones I was trying to do with one of them, who’s a very experienced cyclist, fell going on descent and ended up getting a concussion and just tore up just bloody everywhere. And then he didn’t go to the hospital until, I think he was traveling three days later for work and went to a hospital in California and they’re like, “yeah man, you, you should not be here.”

Shayne: He broke his helmet and I mean it’s awesome, but there’s zero exaggeration about how much the single kick you in the tail. So I mean fitness is important as luck as it seems.

Chris: Yeah. It’s, they started six, right? 6:00 AM.

Shayne: I think it’s maybe a little earlier, but they start early. Yeah.

Chris: It’s cut off at midnight?

Shayne: Something like that. Yeah. It depends which of course you’re doing.

Ken: 18 hours. That’s a long day man. That is a long day and saddle. You look at the guys and the guys who are really good at it, they actually have Aero bars on their gravel bikes and we just cruise.

Shayne: I have heard of that. I heard there was some controversy around that, but when you had answered this guy’s question on Facebook, you had mentioned something I had never heard about, which is reverse periodization. Because he’s starting to train now for this thing that’s in what August

Chris: DK is in. When is DK? I should know that.

Chris: It gets September.

Ken: All right, so September. So it’s late in the summer, but tell us about this reverse periodization.

Chris: Yeah, so traditional periodization is whatever.

Chris: No, sorry. We’re way off June 1st.

Chris: June 1st.

Ken: Whoa. Okay.

Shayne: So okay, reverse periodization.

Chris: Yeah, so let me start with traditional sort of traditional periodization is where you do high volume, low intensity, which is like zone two miles, which you see all the pros and those guys doing. Then you move into the build phase, which is more kind of growing some sport specific endurance, some sports specific intensity. Typically, VO two max, things like that. And then you have your peak and race phases. Reverse periodization is when you don’t do a tremendous amount of volume during the base phase because you don’t have the time A) to train or B) you live in an environment or a climate where you just can’t do that much training cause it’s snowing or it’s cold or whatever. So I think most drifters tend to use our verse period addition approach, even though they may not realize it where they do a lot of structured work in a lot of racing on Swift during the winter months.

Chris: As the weather gets better they may transition to outdoors more. Then, their writing gets longer and longer and the intensity gradually decreases. So, that’s really where reverse periodization is. You do low volume, high intensity in the beginning. Then you gradually transition to high volume, low intensity as the event approaches. And again, traditional is reversed where it’s high volume, low intensity first, and then lower volume, higher intensity is later.

Chris: So for something like the DK, which it can potentially take somebody the way we say 18 hours, right? 6:00 AM to midnight, that’s 18 hours. It can take 18 hours potentially for somebody to finish. That’s a perfect use of reverse periodization because as you get closer to your event, specificity is really what matters. So the most specific thing that you can do for the dirty Kanza isn’t a swift race. It’s you know, a 10 hour long endurance ride. So you’re almost training much better using a reverse period addition approach, in my opinion, for ultra endurance events. Doing it that way, then you are cramming a ton of volume six months away from the event and then gradually decreasing your volume as you’re increasing your intensity as the event approaches because you’re almost using specificity in reverse, which is not the ideal way to train for the event that you’re going for.

Chris: Does that make sense?

Ken: No, it does make a ton of sense. And I think like you said, like by default, that’s what a lot is. Swifters are doing as much as I do love riding swift still much more than an hour. I usually don’t do much more than an hour, maybe 90 minutes once or twice a week. I’m trying to push it up to two hours. Right. Yeah, but it does, it does start this.

Shayne: Even if you’re a racing cyclist, I gave him the cat three race cat two race. Typically, the early 90 minutes to two hours long. So you only need to do, or a tremendous amount of volume anyways, even during the base phase. Really two hours is going to be your longest event. So it’s more about intensity anyways in view to max repeats, things like that. It’s going to raise your [inaudible 00:29:16] ceiling as high as you can. Reverse periodization and really lends itself well to alter endurance events, in my opinion and my overall experience as a coach.

Chris: Like parenting to alter endurance event.

Shayne: Yeah, and I’m in the low volume, high intensity phase for sure.

Chris: Well I think parenting is more of a high volume, high intensity. What’s that?

Ken: It is unrelenting for sure.Well, this is good stuff and thanks Shane for bringing some insight into how we can use our, our, our trainers to transfer into the things that we really love to do outside.

Ken: We have an interview coming up with Timmy Bauer. Timmy Bauer is on the indoor specialist team for Zwift. It is one of the most dominant indoor teams out there. He’s a cat a plus, or a cat one in real life. He does a lot of [inaudible] events and then he also is A plus rider on Zwift. He was on SP2, which is that spirulina team. He was on that last year and he’s doing some other stuff this year, but we had a really good time talking to him about how he uses indoor training to transfer to outdoor training. So we’re going to move on to that interview right now.

Ken: So this week’s guest is Timmy Bauer. He is one of the guys on the Swift indoor specialist team, but he’s also a cat one racer and he’s been on some, he’s been on some pretty serious race teams over the years that you may have heard of. So good morning, Timmy, how are you?

Timmy: Good morning Ken. It’s great to be here. I’m doing great.

Ken: That’s awesome. So tell, tell the audience what time it is, where you are.

Timmy: Right now it’s about 3:57 AM this is normal wake up and Zwift time for me get the hours in before the kids wake up.

Ken: Gotcha. So how many hours do you usually put in each week or does it vary throughout the year?

Timmy: It definitely varies. Obviously right now it’s pretty cold where I live in the part of California I’m in, we do get snow and it is pretty chilly in the mornings, so it’s a little hard to get motivated sometimes to get out in the cold because my setup is in the garage, but normally shoot for 10 hours. Goal, obviously, when I’m really striving to get fit is 15 hours.

Timmy: Being a dad, you know that you got to make a your time valuable and you got to really get good stuff in while you can with with kids and other life things and job and everything else that goes along.

Ken: Yeah, I mean I know your buddy vegan cycle is Tyler Pierce. I saw on his video he’s pushing up the 20 hours a week and it seems like that’s pretty normal for you know, cat one and pro racers and you found that, I mean did you put in your time when you were younger really doing those big hours and now you just find that you, it’s not as important?

Chris: For sure. When you’re building your base people call it, you’re working to get your cycling legs. It takes a couple of years to get those and once you get to a certain level you can maintain it and you learn what you need to do and how you need to do it. You can become so much more efficient as you become wiser about your fitness and your base of cycling fitness.

Chris: So definitely when I was younger I only had one kid. It was a little easier to crunch a few more hours in. But having two kids is definitely more challenging. I can’t imagine the guys that have three, four, five, that’s crazy.

Ken: Yeah, I’ve got one and just when kindergarten started this year, I went from being really consistent at about eight hours a week drop them down to six hours or so and I’m now we’ve been doing that for three or four months and I’m finally starting to figure out how to get it back in there. But it’s every, every semester, every year things change. You got to figure out the puzzle all over again.

Chris: I’ve definitely noticed with Zwift you can fit in so many more quality miles too. You don’t have as many junk miles as I used to get when I was riding outside and training outside. Right now, like basically this last year I solely trained on Zwift and was very competitive throughout all my races. Even on the USA crit series, which is a pro one event, I went to five of those this year and by far had the best fitness I’ve had out of any year and it was all done on Zwift. It was really awesome.

Ken: Well, that kind of brings us to our focus question for the week, which is transferring from training longterm indoors to singular events outdoors. Can it be done? And then sort of follow up that question, there was a guy on the dad’s inside riding trainers Facebook page that asked fellow dirt members, like would it be possible to train on Swift and then do dirty Kanza.

Chris: Oh, for sure.

Ken: You kind of just answered that question a little, but we’d love to hear your elaboration. Like how long ago did you get into Swift? And I mean, how much do you still ride outside?

Timmy: Yeah, for sure. So let me just jump to the question. Dirty Kanza would totally be accomplish-able training on Zwift. But my Zwift story started on November 8th, 2017 I started Zwift and on the 28th I posted a kit, a picture of me and my kids. I’m one of the message boards and Jason Stern commented on it. It was me with both my kids on the bike in front of me on the trainer. And he said, dude, you’d be a great, a great addition to dirt, you should check it out. So before that I’d always seen the dirt name and I was like, Oh, what are these gravel writers doing? Why is there so many gravel writers on Zwift?

Ken: Yeah.

Timmy: So then I researched it, checked out the Facebook group and immediately joined it and I’ll never forget my first race. I was in the middle of my off season just starting my build for the 2018 season and Stern, he was there. A bunch of great guys were there. Aaron Michael [inaudible 00:00:35:54], there’s so many cool guys there. And it was just a blast and I was on Discord and it was just amazing. And I was just like, “Oh my gosh, what is this?”

Ken: Yeah.

Timmy: And it just took off from there. I got hooked man. And the results were killer and it’s just it was a life changing event for me. Transferring that to outdoor cycling, I was really nervous. Oh I’ve been on two wheels since I was three years old. I raced the motorcycles from age 3 to age 18 and got into cycling in my twenties and I was like, “man, am I going to lose all my bike handling skills? Like am I going to be terrible outside like what’s going to happen?” But I had no problem. I was great. I think last year I trained a total of 47 days outside and 37 of those were races. So that means I only did 10 training rides last year outside and I did over 9,000 miles on Zwift.

Ken: That is nuts. So and you found, well I guess like. For a couple of years, I was doing outdoor group rides in a pack and but what I noticed is like the less I ride in a pack, the harder it is for me to hold a wheel for. I’m just like nervous about wrecking into him. It’s funny, I think, “Hey, I’m a mountain biker.” Like all the outdoor riding I do is on a mountain bike and I’m going to jump into this group road ride a mountain bikers are just great bike handlers but it’s not the same skillset. It’s definitely different.

Timmy: It is for sure. I’ve just been very fortunate and gifted that I have those skills of pack skills. I feel once you get it in and you feel really comfortable in a pack as something you kind of can’t lose. You can brush up on it once in a while by once in a month hitting a group ride if you need to. I tell you, holding a wheel on Zwift is so much harder than holding real life cause you can’t see their body English. You, you can’t read the person in front of you on Zwift you’re just looking at an avatar. You can watch the little number on the side but sometimes it’s so difficult with the powerful guys out there knowing when they’re going to jump and accelerate. I’ve been off the front of Zwift races before was Ali Jones or Alex West and it’s just nuts. Just like all [inaudible 00:38:28] Aw man, how are they holding four-thirty right now? Like what?

Ken: Yeah.

Timmy: It’s cool. It’s really cool.

Ken: Yeah. So here’s the interesting question for you. I think it’s like there’s this like new training puzzle that everybody is trying to figure out. In the past it was really easy to say, “okay, it’s October, all the kids are in school, the bike races are done for the year and we’re going to do this traditional like transition to build block until the first of the year and then start building up and then we’ll have like our specialty phase.” But with Zwift there is no off season.

Timmy: There isn’t.

Ken: You’re racing for indoor specialists, one of the most powerful teams on Swift and you guys never stopped. So how do you keep from burning out or plateaued or any of these other things? Or can you just keep a high level of fitness all the time?

Timmy: You definitely cannot. So you’ve got to find a time to switch off. The team I’m part of is literally the greatest cycling team I’ve ever been a part of, indoor or outdoor. And we’ve got an awesome group of guys. We have so much fun. And I think that’s what drives us all to work so hard and, and to try so hard. And then we have the support of the dirt guys. It’s so cool cause you can jump in any race and there’s going to be a dirt guy and they’re so awesome. They’re always there to help you out. It’s so great because you share something in common. But as far as going back to your question, there’s no way to hold a solid top fitness 365 days a year. So you got to find a time to switch off. For me, it’s always been October.

Timmy: And so what’s worked? The indoor specialist guys are cool enough to let me drop down in October and start picking it back up in November. So I can still have a little time to let my body settle down and then really chase back hard. Right now I’m back on that upward climb. I had an unfortunate event this July and broke my hand at salt Lake city in the USA right there. So that kind of maybe start in my off season a little earlier, but I’d really tried to push through that injury riding the time trial bike one hand on this race. I moved to switch the, the shifter to my left side so I could just keep [inaudible] gears. I still have to have some time off. Matt Gardner, one of my teammates and indoor specialist, he’s one who can hold a top level of fitness for a very long time. And a lot of the guys on our team, they don’t race outside. Me and Matt C are two of the only that do race outside. So, they aren’t truly indoor specialists. I’m lucky to be a little of both.

Timmy: You still got to have off season whether you plan it in the fall like I do or the other guys, a lot of them actually take a dip in the spring and go on a little vacation like this past May and June. A couple of them took a little vacations and went and did outdoor things. You got to find a time to refresh your body.

Ken: So what did that look like for you for October? What did you do different? Did you just not write at all or you took like two weeks off and then two weeks of just sort of playing around on a bike here and there?

Timmy: I’ve never not rode at all. I’ve always loved it. So my off season would normally consist of maybe tops two or three days off a week. Okay. But just dropping the intensity, not doing intervals. Try not to race. That’s so tempting to always race.

Ken: Yeah, it is.

Timmy: Trying to dropping the intensity and enjoying your family, making time to do special things with your kids and your wife. Let’s be real, even during the season you have to do that as a father that’s what comes first, bike racing is number two. So you know, you’ve got to be creative, but my off season is normally trying to ride maybe three or four days a week instead of my normal six.

Ken: Well, here’s the fun. Here’s the funny thing about cyclists is like if you really love it, it’s really hard to stay off the bike. I mean you want to ride.

Timmy: So true. Yeah. That is so true.

Ken: You know, I did quite a bit of training and dedicated trainer rides this, this summer, really all year. Then, probably in the last three or four weeks I’m like, “I just can’t do it. I can’t make myself do an FTP test. I can’t make myself do a sweet spot workout. Forget it.” So I took some extra days off. I had a cold, I was like this is a good opportunity to chill and now Nika season has started. So, I’m trying to horn in these afterschool mountain bike practices with the high school team two days a week along with you know, other stuff. And I remember this time last year it was easy to do, say the morning grind Fondo on Wednesday morning, and then do the afternoon ride with the kids. But I couldn’t keep doing that cause the kids kept getting fitter and faster.

Ken: Come around February. I was like, okay, I can’t do both of these on the same day. You know, it’s, it’s just impossible.

Timmy: I will say though, that double rides, meaning morning and evening rides are one of the best ways to get fit and fast.

Ken: Okay.

Timmy: I love doing that during the week. Doing like I always just do Double Down Tuesdays and I’d ride in the morning and the evening and that’s just so fun. You definitely have to find times to take a break. It’s tricky being a dad because you have so many other things going on. Some of these single guys, they can focus and just solely train and not have any distractions from their bike where we have so many distractions and responsibilities that hit us in everyday life. It’s crazy.

Ken: Yeah, that is very true. So one of the videos that I loved is you build out like a little mountain bike track in your backyard for your kids and I’m seeing you and your kids railing these dirt berms and that just looks like so much fun.

Timmy: Yeah, we’ve got to, we literally created one right in our backyard and then on the back of our property we’ve got a bigger one and it’s so fun for the kids cause they can learn all sorts of technique and bike handling skills and they just have a blast. My son, Hudson, he’s going to be two January 3rd and he’s been on a Strider bike since he was nine months old and the kid just loves it. He rips around these dirt tracks and these burns and makes motorcycle noises.

Timmy: And my daughter, Delaney, she’s seven years old and she’s got this Scott mountain bike. It’s so cool. And she just has a blast on it. I mean he’s got fat wide tires, disc brakes. This is the coolest bike ever and she just rips on it is so fun. It’s the best time just riding with them and, and just kicking back and enjoying bikes.

Ken: Yeah, that’s super cool. So they just built, they’re building a pump track in my neighborhood, one for the adults and one for the kids side by side. and it should be…

Timmy: That’s awesome.

Ken: It should be open in about a month if it ever stops raining. Yeah.

Ken: So I have to ask you a question. Is okay, is dirty Kansas something you’re looking at this year?

Timmy: Not for me.

Ken: And why is that?

Timmy: Well, so I’ve got a budget. Okay. Money doesn’t grow on trees. So I’ve got to pick my events and really enjoy them. There is a SoCal kind of gravel race that I wanted to do. The name is slipping me right now, but Dirty Kanza definitely interesting. And if I ever get a gravel bike or can afford to have a cross style bike, boom would totally do it. I don’t think I would do dirty Kanza on a road bike.

Ken: I understand that.

Timmy: The Belgian waffle ride, the Belgian Waffle Ride is the one that I’m looking at doing this year. I was going to do it last year, but something came up with my daughter and I wasn’t able to go. But, I’m looking forward to doing it this year. And that would be my first time doing that event. The Belgian Waffle Ride is a little shorter than the Dirty Kanza. But the Dirty Kanza looks awesome. It’s definitely something I want to do. I really want to do in some of those gravel events, but I’ve really put my road cycling career first because we all know that this only lasts for so long. I do know guys that are still racing the cat pro one level at 40 but that’s kind of not normal.

Timmy: 30 is normally your prime, and I’m getting really close to that. I’m 27 you’re getting a little nervous, but I’m definitely putting that first and foremost just because I don’t want to get hurt. I don’t have enough money to have unlimited bikes or I would.

Ken: Right, I understand that one.

Timmy: In mg=y garage think I have nine.

Ken: Yeah.

Timmy: Four for me. I built one for my wife and my kids have three or four. And when I buy a kid’s bike, I don’t buy a kid’s bike. I go and buy the nicest bike cause it’s got to last multiple kids. Yeah. So if you invest in a quality bike, you can get that through multiple kids. It’d be solid.

Ken: Yeah, but I always had Huffy. Toys R Us bikes and Huffy bikes.

Timmy: I did too.

Ken: My daughter’s first bike was a specialized, her second one is this sweet Sunday BMX and it’s like as long as she’s my daughter, she’s going to, she’s going to have a six at of wheels.

Timmy: I remember buying my daughter her first bike, we were at a bike store. I was getting into cycling, but I had no idea I was ever going to race. I was like, I’m not interested in racing. Me and my wife went down, we bought these, I bought a felt, she bought a track, he was on sale. I was able to get the track credit card. We got them both and this was 2014, all 2014. I was like, Oh this is great. And then we go back down there to get some more stuff. And my daughter sits on this little track pink track, and she was just saying a couple words and she looks at me and says, “Daddy, I want this bike please” heart melted. I was getting my wallet out as quick as I could. Bought this little track.

Ken: Man, you’re a sucker. Just like me.

Timmy: I am dude. The kids, the kids are awesome though. That’s your life. It’s the best thing. It’s the best thing about you. And you can’t be more than blessed to have them between both of our kids. We lost a daughter 28 weeks into pregnancy to Potter syndrome, and I tell you, it will put it in perspective and make you appreciate things so much more when you go through a turmoil like that. It’s just something. You never know what’s going to happen to your kids and you’ve got to enjoy them and love them as much as you can.

Ken: I remember reading your blog about that and I was, it got me, man, it got me.

Timmy: Yeah. You know, there’s so many parents that go through it, but it’s like this hidden scar that nobody talks about. And I feel if you can talk about it maybe it’ll help some of those other parents that have been that and we’ll be going through that in the future because that’s not an uncommon thing. It’s the hardest, one of the hardest things you’ll go through in life.

Ken: Sure.

Timmy: It’s, it’s rough. That’s what makes you stronger. That’s what makes you enjoy what you have and appreciate how blessed you are.

Ken: I can see how that really helped you and your wife bond and also just talking about how technology can separate us, but then it can also help us build such a strong network. Cause before we started team dirt, I was just about done with Facebook. I was just like there’s just, there’s nothing but politics and anger here. And then we started team dirt and now every day I go to Facebook. And it’s just dad’s talking about bikes and sharing experiences about their kids on bike. It’s just like, wow, this is really amazing. I’m so glad that this thing just took off the way it did because there’s a lot of people, there’s a lot of parents out there that feel isolated and this is just one more tool to bring us together.

Timmy: Yeah and going through life as a parent is hard enough by itself. But going through life and trying to be fit and disciplined is so hard. And if we can all encourage each other like we do, it makes it so much easier and so much more exciting cause you’re looking forward to riding with these people. You’re looking forward to seeing these people, giving them ride ons. It’s just the best. And the special events. I mean it’s so cool to community we, you and Stern have built, cause you guys were the founders and I know there’s a couple of other guys with you guys, but it’s amazing. It’s the coolest thing about cycling and it helps so many of us. It helps me race outside and it helps sone other dads in other ways. It’s the coolest thing. Dirt. I couldn’t imagine life without it.

Ken: That’s great Timmy, and I think we can wrap up there, but really quickly I want to give you the opportunity to tell us about what’s coming up next for indoor specialists and give us a plug for your sponsors and then we’ll…

Timmy: Yeah.

Ken: We’ll wrap up there.

Timmy: You know for sure we’ve had a really exciting change of events. We’ve been working with Saurus and we’ve all got these new Saurus H3 trainers and I started out on a kicker. I am so impressed by the H3 it’s so much quieter. It’s a mind blowing and it’s so much smoother. The wahoo kicker was great. I am not wanting to bash people, but I do prefer the Saurus H3, hands down, over the kicker and it’s also cheaper, mind blowing. We’re really fortunate to work with them. Like I said, we’ve got some awesome guys in the team. Literally 300 group messages a day, if not more. Like we talk every day like it’s the greatest thing on earth, these guys and the team, we’ve built. It’s so fun and it’s really awesome to have a big company come along like Saurus support us. Were just mind blown with their, their product.

Timmy: And what’s really cool is we’re helping develop it and doing all sorts of calibrations and dual recordings for them and working directly with the company to improve their training and try to make it the best one on the market, if it’s not already there. So, that’s been really exciting. We’re all ripping in and doing our best to race. The guys are smashing it. Ryan and Holden and Matt both the Matts, all three of the Matts, they’re ripping so good right now. Tolly, he’s an old dirt guy. He’s a large supporter of our team and one of our sponsors, Tolly Lester. And he’s coming back from his summer break. Aaron Cole his down in Australia as well. And we’ve got a new guy named Brad Norton from Australia who’s really strong, a masters world champion on the track. So that’s exciting too. And we’re looking forward to riding with him more.

Timmy: We’ve got some great guys. Our rosters changed up a little this year. A few guys ended up leaving the team, which is always sad, but we’ve also got some new guys come on and it’s so fun. Both the Matts but so much work into iy. Matt Gardner and Matt Brandt and we’re so thankful for that. And Holden, I remember him coming on right before net and I was like a “triathlete, like really”. And he’s so strong. He’s a sprinter. What triathlete is a sprinter?

Ken: Right?

Timmy: So, it’s so fun. We have such a great time and we’re so thankful to be working with Saurus and with Tolly’s support the Lester company. It’s just been awesome this year and we’re looking forward to the next year and also just to dabble outside next year. I’m really excited.

Timmy: My parents started this new thing called Bauer racing and we’re going to go have fun, enjoy it with the kids and hit some events that I haven’t been able to do racing for teams and other writers. So, just going to focus on that and I’m able to work with Science and Sports still. They’ve been a huge supporter of me. I’m one of their leading ambassadors in the USA and also got LEO onboard for clothing. Then, Tyler’s clothing company, Ride Bikes Bros, is also one of my supporters. So, we’re just going to have fun, enjoy the racing outside. I’m going to hit quite a few of the USA crit events, which really interests me cause who doesn’t like racing with a hundred guys on a downtown circuit with potholes, manhole covers at like an average of 30 miles an hour? It’s the bet.

Ken: Sounds awesome Timmy. Well you have awesome holiday season. Thank you for joining us for the podcast today.

Timmy: Thank you Ken. I’ve had a blast.

Ken: I hope you enjoyed the interview and thanks again to Timmy Bauer for taking the time to be on NGP. Chris and Shayne. Great catching up with you as well and happy holidays.

Chris: Happy holidays.

Shayne: Yeah, you too. Thank you.

Ken: Thank you everyone for listening to never going pro podcast on and I will see you in Watopia.