Lori Nedescu — Pro Cyclist, Marathoner, Instagrammer and Recovering Triathlete

June 11, 2018

Lori Nedescu is a pro cyclist, elite marathoner, and has created quite a buzz on Instagram with her amazing pictures of healthy, portable recipes and her adventures travelling and living out of a retrofitted van. 

In this episode, we talk to Lori about: 

  • Travelling and living out of a retrofitted van
  • How she handles nutrition with limited space and cooking facilities on the road
  • How she's influenced the nutrition habits of teammates on the Welland Racing pro cycling team
  • Balancing her job with her extensive travel
  • Breaking the three hour mark (on four occasions) in the marathon
  • Training for the Rim2Rim2Rim Ultra Marathon in the Grand Canyon
  • Her foray into triathlon (and why she decided to focus on one sport at a time)
  • Her favorite race experiences (not the time she got hypothermia during an Alpine descent in France)


Follow Lori online at The Cadence Kitchen and on  Instagram,  Facebook, Twitter and Pintrest 



Triathlete and Coach Kristen Seymour of Fit Bottomed Girls

June 4, 2018

On this show, we talk to Kristen Seymour, co-owner of the Fit Bottomed Girls brand. The site just celebrated it's 10th year with a new look and a combination of their sites into one. Kristen is a triathlete and USAT Level One Coach and writes extensively on nutrition, goal setting, and many other topics. She's heard weekly on the Fit Bottomed Girls Podcast

  • The Fit Bottomed Girls story (yes, the name is based on the Queen song)
  • Kristen's path into triathlon
  • How she decided to become a USAT Level One coach
  • How she approaches race goal-setting for herself and her athletes 
  • A recent article she wrote for Coeur about balancing triathlon with socializing with your non-triathlon friends (if you've got any, that is ;)
  • How joining a track club made training more social and enjoyable for her
  • Her take on "Doga" (Yoga with Dogs) for USA Today (which then spun off into a five minute detour into talking about pets:) )


Follow Kristen online on Twitter: (@kgseymour ) and weekly on the Fit Bottomed Girls Podcast. Find her writing on the Fit Bottomed Girls website and in many other health, fitness and general interest publications. 


Record-Breaking Masters Runner and Coach Pete Magill

May 30, 2018

Pete Magill is pretty darn fast for an old guy. OK, that should really read "record-breakingly fast." 

After a nearly two-decade hiatus from running working jobs that were not terribly friendly to fitness (nightclub manager on an island and screenwriter in California) and battling through some substance abuse issues, Pete made a roaring comeback in the master's running circuit, setting the 5K world record for athletes 49 and up with a 14:45 performance. 

He also holds American records for 5K, 10K and the second-fastest half-marathon time for those 50 and up. 

Running on a masters cross-country team built his interest in coaching, and he just released his third book (SpeedRunner). 

We talked about: 

  • Why leg speed is so critical (and often overlooked)
  • Adapting training for short and long distance runners
  • Why strength training is essential
  • How to avoid overuse injures in what can be a grinding sport
  • Tips for runners 40+ to keep healthy and uninjured
  • His work with the California Triathlon Club (and why the heck he hasn't done a triathlon yet!


Follow Pete


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