Dr. Simon Marshall and Lesley Paterson on “The Brave Athlete” (Rebroadcast)

May 21, 2018

(This interview first aired in June of 2017)

Dr. Simon Marshall and Lesley Paterson are the dynamic duo behind Braveheart Coaching and the new book The Brave Athlete: Calm the F*ck Down and Rise to the Occasion (2017, VeloPress).

Lesley is a three-time off road triathlon champion, Ironman champion, coach, actress and screenwriter. Simon is a PhD. and former professor at University of California at San Diego and San Diego State. He's written extensively and currently provides performance psychology support for the BMC Pro Cycling team.


The Show

Increasing mental performance is not just for the elite athlete--age groupers of any level can benefit greatly by harnessing the power of their mind. Conversely, they can suffer ill effects when certain parts of their brain use fear, anxiety, and poor self-image to sabotage their efforts.

Simon and Lesley talk about some of their unique approaches, formed from plenty of formal education and research, and tested by the mentally demanding lifestyle of a professional athlete. Some topics include:

  • "Textbook" approaches to mental performance that may not work as advertised
  • The importance of developing a mature athletic identity
  • The use of an "Alter Ego" to help athletes "fake it 'til they make it"
  • Why "Motivation Monday" social media posts are really not that motivational (and sometimes just plain suck)
  • How social media and comparing yourself to someone's idealized "presentation" can be very harmful to your self-image
  • Using triggers, rituals and rewards to create new positive habits



Buy The Brave Athlete 


Follow Simon and Lesley


Endurance Athlete Entrepreneur: Orange Mud’s Josh Sprague

May 14, 2018

Josh Sprague grew up with the crazy adventure that an outdoorsy life in a small town brings.  His passion for design and "taking what sucks about a product and making it better" combined with his passion for endurance sports to create Orange Mud

From humble beginnings and hand-stitched prototypes in 2012, Orange Mud has become known worldwide as the purveyor of premium hydration products for serious endurance athletes. They've branched off into other products as well, such as their transition wrap which provides convenience,  privacy and may save you an indecent exposure charge on your record ;)  

Through the craziness of working in medical device sales, founding Orange Mud, and having young kids at home, Josh has continued to train for crazy events (100 and 200 mile gravel bike rides and 100 mile trail runs are all on the docket for this year). Coffee helps, and we talked about the story of how he bought the most awesome coffee machine available to man to help "save time" in the Starbucks line. (His wife may or may not have bought that line).  

Now through 5/21/18 at 12pm Eastern, click here to enter to win a $25 gift card for Orange Mud, and for the next 30 days, enter "LITP15" at checkout to save 15% off all Orange Mud products. 




Diet Trends, Nutrition Myth Busting and More with Andrea Kendrick, RD

May 7, 2018

We looked back through the show archives  and noticed it had been a while since we did a show on nutrition for endurance athletes.

After Chris finished off his quart of ice cream, he typed up a note to Andrea Kendrick, RD, and this show is the result!

Nutrition is a wide-ranging subject, and so was our conversation. Some topics covered include:

  • Where to get reliable nutrition information. (Some good places to start include EatRight.org, and SCAN (Sports, Cardiovascular and Wellness Nutrition) which are run by the Academy of Nutrition and Dietetics, and the CPSDA  (dieticians working with NCAA, Olympic and other professional athletes)
  • The difference between a "Registered Dietician" and "Nutritionist"
  • Why so many people try to cobble together their nutrition strategy based on web research instead of consulting a trained professional.
  • Cravings: do they mean anything? How can we manage them in a healthy way?
  • Ketogenic diets: can they be effective for endurance athletes?
  • Meal planning--what should be on your plate. (See this info from Team USA)
  • Andrea's favorite quick meal options for busy triathletes
  • The one nutritional myth that needs to go away
  • Andrea's favorite cheat food.


Music Credit

"Pulse" Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0 License


Jumping Back In: Open Water Swimming Skills for All Levels

April 27, 2018

Our local lake is like...56F. Some of us have races coming up really soon. Ready or not, it's time to start thinking about open water swimming again. 

Whether you're considering your first open-water race or you're looking to go so fast that you capsize the support boat in your wake, now is a great time to start thinking through the unique challenges that swimming in open water offers. 

Topics Covered:

  • Getting in the water for the first time 
  • Some of the most common mistakes beginners make
  • What to expect in your first race, and how to prepare
  • Beating fear and anxiety
  • Pacing (mostly not starting too fast)
  • Good sighting habits (there's no extra credit for swimming a longer course)
  • Dealing with different environments (current, shorebreak, clear/cloudy water, cold/warm water, seaweed, shallow sections)
  • How to become best friends with your wetsuit
  • Making the most of your kick (yes, even with a wetsuit)
  • Stroke mechanics and other technique differences in open water swimming
  • When to draft, and how to do so without getting kicked (too often)
  • How often to practice in open water


Welcome to new sponsor: LB Endurance!


Music Credit: 

Cheery Monday Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0 License


Race Day Rundown: Planning Your Best Race Day

April 17, 2018

In the final installment of our three-part series on race planning, preparation and execution, we talk about what is, in fact, the ultimate goal of all our planning and training: race day.

Topics we cover include:

  • Proper planning and setup for speedy transitions
  • Pacing (and how to be the rare disciplined athlete that does not start too fast)
  • Race etiquette and how to be a good representative for the sport
  • The two kinds of race reports (internal for you and your coach, external for public consumption) and what details make them helpful and entertaining
  • Analyzing post-race data--and how to use it to improve 

“Life’s Too Short to Go So F*cking Slow” - Author Susan Lacke

April 3, 2018

Our chat with writer, professor and endurance athlete Susan Lacke. She's just released the new book "Life's too Short to Go So F*cking Slow," which examines her transformation from a junk-food loving, pack-a-day smoking new professor battling alcoholism to an athlete and writer for fitness magazines with the help of her hard-driving boss (who also became a great friend). 


Topics we covered include:

  • Why the title of the book is not making fun of slow people 
  • What she thought of health and fitness nuts before getting hooked on endurance sports
  • How a well-timed smoke break started a conversation and friendship that changed her life
  • The influence of her notoriously hard-ass boss (Prof. Carlos Nunez) that pushed and encouraged her into increasingly challenging athletic pursuits
  • The most enduring lessons she learned from Carlos as he was battling and dying from colon cancer
  • How she began writing for magazines like Competitor and Triathlete
  • How her writing for Matt Frazier of No Meat Athlete led to a bet with Impossible HQ's Joel Runyon about whether a "paleo-vegetarian" diet was possible 
  • The race she would most like to do, and why she won't take the "easy" method to get there



Pre-Race Preparation

March 29, 2018

Lana, Derek and Chris discuss some tips on preparing for a specific race--from registration and planning to the morning of the race.

Covering topics like:

  • What should an athlete look at before committing money and registering for the race
  • Selecting a race that requires additional travel besides driving across town on race morning
  • What information sources can you consult to learn about a race
  • What are some of the best ways to get the best bang for your buck, training-wise, aside from visiting the course and training on it?
  • How do you go about making sure your gear is ready for the race
  • What are some absolute go-to, must-do workouts or training exercises you should do before a race
  • Let’s talk about taper… when normally exhausted hungry athletes get just plain crazy
  • During this tapering/peaking period, what else should you do to be at your best on race day?
  • What you should do the day before the race



Al Dockery - Author of the SwimBikeStumble Blog

March 13, 2018

Al Dockery is a self-described "recovering writer" who stumbled into running and triathlon several years ago after a frank and somewhat-scary discussion with his doctor. 

His initial goal was to run one 10K per year, but he quickly eclipsed that mark as his newfound love of endurance sport propelled him to try longer and more challenging races. 

With his blog, SwimBikeStumble, Al chronicles his own successes and setbacks in triathlon, and shares some of the humor he's found along the way. (One of our favorites is from his "Seven Signs You May Be an Open Water Swimer" is Sign #2 "A satellite image of your half Ironman swim track spells out the word: potato. Yes it was a point to point river swim.")

Al is currently publishing a blog series for new triathletes, so if you're new to the sport (or know someone who is), send them to his blog to get a simple and light-hearted guide to how to get started in what can be an intimating sport. He's also working to publish a cycling-based novel, stay tuned for updates on that!



Roundtable: How We’re Planning our 2018 Race Season

March 6, 2018

In this round-table discussion, Lana, Derek and Chris talk about their 2018 race plans, how they go about planning a season, choosing races, and what they're looking to get out of the upcoming year. 

Topics we covered include:

  • Setting process-focused goals
  • Different ways to plan out a race season (Performance-oriented, race-oriented, qualification-oriented and participation-oriented)
  • How using a coach or trusted adviser can help keep you from doing too many races, or the wrong race at the wrong time. 
  • Factors we consider when selecting races (scheduling, cost, travel, course, and others)
  • How we make travelling to races a bit less stressful
  • Who to ask for good race report information

This is part one of three of a round table we're having on planning, executing and learning from our 2018 race season. Installment two will focus on individual race prep and strategy. The third installment will talk about reviewing results after a race to learn and refine future training and racing strategy. 



Retire Pro Cyclist Andrew Talansky On Transition to Triathlon

February 23, 2018

Andrew Talansky spent nearly a decade grinding the gears with Cannondale-Drapac Pro Cycling. In that time, he won U.S. Time Trial Championship and the Criterium Dauhpine, as well as top-10 finishes at the Tour De France, Vuelta, Tour de Suisse and Tour of California. 

The schedule of a UCI-level pro cyclist is daunting. Up to 80 days a year of racing, weeks of travel, living in multiple locations, training camps, you name it. 

After becoming a father, Talansky wanted to reclaim his time while taking on a new challenge. So, in the fall of 2017, he announced his retirement from pro cycling, donned a wetsuit and took the plunge into triathlon.

We talked about several aspects of his transition into the sport, including: 

  • Why Ironman races seemed like a better fit than ITU
  • How things unfolded at his first (and so far only) triathlon
  • How his approach to cycling has changed with the addition of two other sports
  • How he's attempting to balance his training to become competitive quickly, while also not overdoing it and getting injured
  • How his approach to in-race nutrition might change (especially with having to run at the end of a triathlon)
  • The differences in being a member of a UCI Team (an employee) and being a pro triathlete (an entrepreuner)
  • How he and his family have adjusted to his new career
  • His goals for 2018

Follow Andrew at his website, on Facebook, Twitter or Instagram.