Dialed Podcast 351 - Zone 2 Discussion | A Review of 2024

We spend some time discussing Zone 2 training, cover Cyclocross Nationals, do a listener drawing, and recap the highlights of 2024.  Enjoy the podcast and Merry Happy Christmas Holidays to All! 

Fit, Healthy & Happy Podcast
Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...

Listen on: Apple Podcasts   Spotify

Chapters

• 1:01 Intro
• 4:13 Backpedal
• 8:53 [Ad] Fit, Healthy & Happy Podcast
• 9:40 (Cont.) Backpedal
• 24:51 Leadout News
• 34:48 Chainmail - Listener Texts!
• 38:47 A quick Wahoo Elemnt Ace Update
• 44:46 Zone 2 Discussion
• 1:06:58 Listener Drawing
• 1:09:13 2024 Highlights
• 1:30:05 One Last Thing...

Transcript

Jake: [00:00:00] Hi, and welcome back to the Dialed Podcast. I'm Jake von Duering, and I'm here with Lance Friggen Heppler. 

Lance: Lance Friggen Heppler, Merry Friggen Christmas. Oh, 

Matt: good call. Yeah. 

Lance: Merry Christmas. Thank you. Yes. 

Jake: Merry Friggen Christmas. 

Matt: Oh, well called. Yeah. I like that. 

Jake: To his right, and I'm, I'm didn't cue this up right here just yet, , Sir Ian Gibson.

Ian: Yeah, there it is. Hello, everybody. What just happened? Christmas. Humbug! There it is. 

Jake: What's up, you bloke? 

Lance: Tossers. 

Jake: Tossers. Alright, and last but not least, the one and only Matt LeGrand.

Matt: What's up, ladies and gentlemen of the internet. You guys look, you look alright. And, Merry New Year. Merry New Year. There's this old movie called, like, Trading Places.

Matt: It's like, um, Eddie Murphy, Dan Aykroyd. Dan Aykroyd. And, uh, they, like, blackface themselves, which is, tends to really age [00:01:00] well, but like, they come onto the, the train, Merry New Year! Merry New Year! And so my little brother and I are always like, Hey, Merry New Year! That's our thing. That's our thing. Now it's, now it's our thing.

Matt: So, what is, what's going on here? I brought, I 

Lance: brought Christmas gifts. It's 

Jake: drugs. 

Lance: It's drugs. 

Lance: These are little boxes of, uh, 

Matt: Homemade Hold on, lemme see if I brought you anything Hold on Lance, Lance, here it is 

Ian: That's what I was expecting from 

Lance: you Lance is number one These are homemade chocolates from the Hepler because Screw your stupid weight loss goals for the holidays.

Lance: They're homemade chocolates from the Heplers. 

Jake: Those are, those are good. That puts C's candy to shame. I'm only going to eat eight of these 

Matt: on air. Well, I think it might be nice if Jake has to listen to us chew on things over the microphone. Easily 

Ian (2): remedied. I'm going to spend the extra 30 minutes on Zwift.

Ian (2): What's his 

Jake: name? That is Jake. 

Ian: Asshole. Major asshole. [00:02:00] How many 

Jake: assholes we got? We got all the assholes. You're gonna spend an 

Lance: extra 30 minutes on the trainers in here. Uh, that's awesome. That's certainly from my wife. This is from me. You get, uh, you get rocks. Oh, sweet. Rock talk. Rocks from my latest, uh, rock hounding adventure.

Lance: These are from the St. George area collected in October. What? Petrified wood. Petrified wood? Petrified wood from, 

Ian (2): uh, 

Lance: uh, A. A. Hurricane Mesa, outside of, uh, Um, St. George, Utah. 

Ian (2): Lovely. 

Lance: I love, I love having the trucks. There's a, there's a dumb rock you can pitch out your window as you're driving home. 

Music: This has been Rock Talk.

Matt: I like the rock. I like rock talk. This is awesome, Lance. Thank you. I think we could separate and have like a specific rock, like, podcast. Yeah, we could. That'd be very interesting. I, I, I know a lot. 

Jake: I've got a, like a building little collection of rocks. 

Lance: Of rocks I've given to you. It's pretty cool, yeah. Are the chocolates good?

Lance: Mm hmm. Yeah, they're actually hand 

Matt: dipped [00:03:00] chocolates. What flavor 

Jake: did you get of chocolate? Chocolate plus what? It's 

Matt: got like some coconut to it. 

Jake: Alright. 

Matt: It's really good. 

Jake: Sweet. Thanks, 

Matt: mate. 

Jake: How about some backpedaling? Backpedal. Who would like to go first this week? Matt's got a mouthful of chocolate, um, so I should call on him, technically.

Jake: I always go first. You can go for it, dude. 

Matt: Okay, I just got out of the water. Swim. Okay. I mean, I think I've probably swam, maybe like, I'm swimming like once or twice a week. What color speedo are you 

Jake: wearing? Hmm, 

Matt: the tightest, man, 

Jake: mankini. Mankini? 

Music: The tightest 

Lance: wearing a speeder from 20 pounds ago? That's perfect!

Matt: Of course I am. You think I'm going to change suits just because I've gained 40 pounds? No. Not gonna happen. 

Jake: Banana yellow, yeah. Yeah, 

Matt: it's banana yellow with a nice red racing stripe. Right down the back. Right down the thong, it's a thong. It's a thong. Cause you gotta feel the water. That's right. Um, Got on Zwift a couple times.

Matt: You know, here's the thing about [00:04:00] this is like I've hopped on Zwift and I would need, I need people, our listeners to join us on Zwift because each time I've hopped on Zwift, Tuesday and Thursday, there's only been like 

Lance: three people. We've had team rides on Zwift and they have been poorly attended so far.

Lance: I did one the other last week and there was one other person. Yeah. Same thing. That's yeah. Sort of thing. 

Matt: It was like, I'd start 

Lance: with 

Matt: like two people. One person would drop out pretty quick. And then I'm like, 

Jake: it's, It's typical for right around the holidays, like a week or two before, and I don't, I don't know what it is though.

Jake: It's just people get super busy, but the numbers dip down quite a bit usually, but they've been like really low this year. It's like almost like people are fighting tooth and nail, like, I don't want to ride on the trainer. I 

Matt: think Hannel was on there on Tuesday and I wasn't, cause normally I'll talk on like the, not Slack, the Discord.

Matt: And uh, and I think he was like waiting and pulling me up and it ended up just being like him trying to pull me up to the group, like the whole time. And, like, I was, like, maxed out for the first whatever it was, 20 minutes or whatever. And then I'm like, Hanel, you gotta [00:05:00] just go. I gotta, I just, I gotta, like, drop out of the group and do my own.

Matt: Anyway, it was still great. It's still fun. Or maybe it was 30 minutes. I've been trying to make, like, make it 30 minutes. 

Jake: Here's a what if. What if we recorded a podcast on and piped it into discord and had a conversation with some other people while we did one of those Tuesday or Thursday rides? That'd be great.

Jake: That could be fun. That could be fun. Ian's over here shaking his head. No. Well, 

Ian (2): I don't think I'm even ready for a dialed training pace Swift ride. Well, that's the thing 

Matt: we need to like have, we need, maybe we should have like a special training ride or something, or, or maybe we keep it the normal thing.

Matt: If it gets to the point where. we're working hard or we're on a hot lap or something like that, the conversation just dies like, and that's not great listening for a podcast. Yeah. So I think we should probably like alter the ride or when we have the hot lap, the people that are a part of the podcast or whatever, just like, yeah, we're still keeping it zoned too.

Jake: No, we could do that. That could be fun. Or you could do the rubber band thing, keep everybody together [00:06:00] and then we can just sit on the back and let them drag us along and do our thing. That could work. That could work. Hmm. Stay tuned. We 

Ian (2): talked about this last week, but one of the funny things on the, on our trip, when we rode with Chris with, with Horner last week was, me sort of being right on the rivet going over these little roller climbs like fighting for breath and and he just never let up in this flow of conversation just like he wasn't even working just what do you think i mean because he's pretty 

Matt: light he's a little he's not huge he's like 145 pounds yeah so he's probably putting out when he's going over these little rollers 3, 350?

Matt: Yeah, 350. That's probably not hard for him. No. 

Jake: Does he ever pin on a number anymore? Do any kind of like? No. Yeah, nothing. 

Matt: No. All right. It makes sense for him to be retired. But he probably goes and writes, because he does announcing stuff. And he does, and he does his whole 

Lance: tour to France breakdown every day.

Lance: And he writes the tours. 

Matt: Yep. Which is pretty cool. Yeah. He's gotta be in decent enough shape to get over the mountains, but 

Lance: No, he didn't ride the course, he did it from 

Matt: [00:07:00] Bend. He did it from his home in Bend. He just watched the whole race. Who was it that was riding the course? There was one of the announcers.

Matt: Christian. Christian Vandervelde. 

Jake: I think Bobrow doesn't ride the whole route, but he'll get out and ride some of the segments or like towards the beginning of the ride. In the morning. Yeah. That's cool. 

Matt: Can't wait for the Tour de France to crank up again. Yep. 

Jake: Anything else, Mr. LeGrand? 

Matt: Uh, and I've been running.

Matt: So I've been doing all three sports. Loving it. Living the dream. Living the dream. 

Jake: Killy's doing alright? 

Matt: Eh, no. No? It's a kill, it's a kill in me. But, it's uh, yeah. I mean, I just don't even care anymore. I'm like, oh yeah, it hurts. But it always hurts. So, I just do my three miler. I did seven miles. I think I did seven on Sunday.

Matt: Good for you. Life's, life's good. Whenever I can run, I'm happy. So. Sweet! Gebo. 

Ian (2): Yeah, um, a week ago we were doing bigger miles. I think we did something like 280 miles the previous week, so I [00:08:00] was kind of trying to keep that going a little bit this week. Um, my knee's bothering me, but I did put in a 60 mile ride two days ago, outside.

Ian (2): Where'd you go? Did not get, I, I did my little tour of urban, uh, Portland. Oh, did you? Okay, uh, Marine Drive, uh, had a coffee downtown in Portland and then came back on by yourself. Spring water. Yeah. Yeah. Yeah. It's, it's good route. Yeah. They've cleaned it up. Yeah. You can pick up the pace 

Matt: on Marine Drive if you want to.

Matt: Yes. Especially 

Ian (2): if you have the east wind behind you. It's good. Yeah. Uh, aside from that, I have been on Zwift a couple of times. I finally bit the bullet and dialed down my FTP, swallowed my pride and I got it more to where it needed to be. And, uh, so my workouts are manageable now, I guess. Also, um, I, I should mention, I tried, I took, um, training peaks virtual for a test ride a couple of days ago.[00:09:00] 

Ian (2): And, um, yeah, it's pretty good. 

Jake: Yeah. I've had a few people report back and say that they quite like it and it's free right now too. So if you're looking for a super cheap or free. 

Ian (2): The routes are obviously more limited. Um, what I liked about it is it integrates with training peaks, the application seamlessly, like it picks up your, um, Zones and you power data and, and you work out.

Ian (2): So when you, when you go on to, um, training peaks, virtual you, the workout you're prescribed for that day, or that you've prescribed yourself is right there, you're ready to start and all your FTP and everything from training peaks goes straight in there. 

Music: Sure. 

Ian (2): Um, the, the, the one, the other thing was at the end of the ride, it was not seamless or I did not find a seamless way to.

Ian (2): record the ride into Strava. I had to, um, manually, um, upload the fit file. 

Jake: Is your training peaks connected with [00:10:00] Strava? Or is it because it's usually No, 

Ian (2): Training Peaks does not connect directly to Strava. It usually 

Jake: receives from it, but doesn't necessarily send to it, right? 

Ian (2): It, the way I have it usually is, uh, Training Peaks is connected to Garmin and Garmin's connected to Strava.

Ian (2): Okay. So if you Garmin is not involved in that chain, like if you're just doing a Swift ride, then it doesn't wait a minute Oh Swift is connected to Garmin, too, but I don't know that Training peaks virtual is anyway Yeah, but yeah, it was pretty good experience overall 

Matt: Like it? 

Jake: Yeah. Hepler, what about you?

Jake: What's up? 

Matt: Matt, do you have 

Jake: some breaking news 

Matt: there? Yeah, actually. Breaking news. 35, 000 subscribers. Yes! 35, 

Jake: 000 subscribers. Matt, that's fantastic. 

Matt: He just crossed over 35, 000 subscribers on his YouTube channel. On air. On air. We've been waiting for some sort of milestone. That's like, refresh, refresh, refresh.

Matt: Actually, I think I probably, if I refresh, I'll probably Yeah, 35 oh six. But yeah, anyway, you picked up six more in last [00:11:00] subscribers. 

Lance: Maybe that's because he put out, put out a video, an apple watch video and anything. Apple is very 

Matt: popular. Is 

Jake: it hitting pretty good? 

Matt: Um, it's, it does. It's doing okay. It's, it's, it's doing like Certain things do well on my channel, like, uh, bike wheels, which I posted last week.

Matt: Not good. Uh, cycling computers don't do that. Great. They do okay sometimes, but most of the time they don't watch stuff does well. And then it's by popularity of the watch. So Apple watch stuff does pretty well. It is, this is a little bit older. Now the higher end watches typically do better than like low end watches.

Matt: Although I usually like to cover the low end watches because I'm sometimes more excited about like. Good value. Yeah, so this is Apple watch series 10 So it's kind of like not super high end Apple watch ultra stuff and it's got 5, 000 views in a day So it's good. Very good. Sweet. Solid. Nice. It's a solid.

Matt: It's in my ranking Do you have you ever looked at the rankings? So it's four out of ten. Okay, so Not like, you don't get, like, if you have a video that's [00:12:00] the top video out of the last ten videos, you get these little fireworks from, from YouTube. It's like, just like a little, like, I don't know, fun little game that they like to play.

Matt: Like, hey, look, you got a popular video. Um, and, uh, and this one's four out of ten. So, not bad. 65, 000 more before you get your, uh, big, was it the platinum plaque? I feel like at this point, I'm just giving up on those dreams. Like it's just so far away. I don't know, dude. It's going to happen. They'll probably change the metrics.

Matt: As soon as I get close, like towards 90, they'll be like, now you need to get a million before you get a plaque. We'll send you a email of a picture of one. Love it. Virtual 

Ian: badge. 

Lance: Virtual badge. Way to go. Thanks. 

Jake: Well, that was some good breaking news. Uh, Hep, what you got? 

Lance: Yes, I did. Uh, this has been a recovery week for me, more or less.

Lance: I only rode twice all week, so I've been taking it fairly easy. Um, because, uh, one of the things is because my daughters just bought a home in Washougal. And, um, [00:13:00] I've been helping prep the house for them to move in, so lots of painting, and I redid a bunch of cabinets in their kitchen, and so I've just been doing manual labor all week.

Lance: When you redo the cabinets, are you taking out old stuff and putting in new stuff, or are you just like going in and fixing things? Um, as cheaply as possible. This is, this is all on their dime, so we did it as cheaply as possible. We just repainted their cabinets that they had. Okay, okay. So, took them all apart.

Lance: Had to take them out. I painted them out in their shed and then had to reinstall them all. So, how's it 

Matt: looking? 

Lance: It looks fantastic. It looks great. So, 

Matt: what's the move in time frame? Are they moving in like a week or so? 

Lance: Probably like in the next couple days, right here with Christmas. 

Matt: Are they going to be in Christmas in their new house?

Matt: Probably, because all my kids are home 

Lance: and we don't all fit in our house now with their significant others. So, they'll probably stay in their new house, so there's room in yeah, so, anyway, that's all. Because it 

Matt: is where are we at, like, four days till Christmas? It is no, five days. 

Lance: Friday, the 20th? Saturday, [00:14:00] Sunday, Monday, Tuesday.

Lance: All day long, the 20th. The 20th. Five more days till Christmas. You 

Ian (2): and Brandy could always sleep out in the van. Yeah, that's true. Also 

Lance: true. Forget that, but yeah, I do, I do sleep pretty well in the van. Uh, but I did ride my bike this week. Still did that. Um, I did the ugly Christmas sweater fundraiser ride for kids for bikes that was Outcycling Puts On.

Lance: Um, it started sprinkling. It was springing a little bit at the start, but then it dried out. So it was really kind of a lovely day, just wet. 

Jake: It was the same exact things last year. It like, when I was driving to the lab, it was pouring pretty good. It was like, oh crap, nobody's going to show up. It's going to be miserable.

Jake: Get into the parking lot, a couple minutes later, it stops and the sun comes out. So the ground was wet, but for the most part, I don't think you guys saw really any raindrops, did ya? 

Ian: No. 

Jake: No. So, yeah. Not 

Lance: really. Made for a nice day. So, lovely ride, we rode downtown Vancouver with, I don't know, there was a group of 20 of us or something like that?

Lance: 25. Yep. 25. So, rode to downtown Vancouver, stopped for some coffee, and then as soon as that ended, I rode with Or [00:15:00] as soon as we left the coffee shop, I rode with the handles, Chris and Kylie, who are both freaking fast and very fit. And they're like, Hepler, you coming with us? And I'm like, okay. And, uh, I was, they were on their road bikes.

Lance: I was on my gravel bike with big giant tires and they just drilled me into the ground. I could not stay with them. So, um, Hatfield was with you as well, right? Hatfield. 

Jake: He was on it. Gravel bike, if I'm not mistaken, was on a cross bike with, 

Lance: um, with, with slick tires on it. So, uh, yeah, plus Hatfield can just climb fast.

Lance: Yeah. I had this like whole great week down in San Diego with Ian where I'm feeling really good about myself. And I was just smack humbled, like riding with them for like 15 miles. I finally got to the point where like, I. I'm holding you guys up too much. Just go. I will find my way home. And I'm like, they're like, oh, it's cause you got those big slow tires on.

Lance: I'm like, [00:16:00] no, that wasn't completely it. So, anyway, that was nice. Um, and then, um, I had a really weird experience last night on, I went for a ride because it's been dry and like 55 degrees here Which has been kind of warm for December I'm riding last night. It was dusk It was dark and I came up to an intersection on Mill Plain, which is one of the main roads in Vancouver It's a road you don't ride on because it's way too much traffic.

Lance: It's really busy, but I came up to Mill Plain, and I saw it's a very busy traffic, and a dog ran through the intersection with a police cruiser right behind it with lights and sirens trying to like keep the traffic from stopping as this dog ran through Pitbull trailing a Leash, and wearing a coat. The dog's wearing a coat, and she's wearing a leash, and it's just riding through the [00:17:00] intersection.

Lance: Um, and the d and the cop goes through, and then he whips around the, uh, the dog to try to like jump out of his car and like grab it, and the dog just like head juked him, and went right around him, and so I joined the chase because That's hilarious. Because, why not? None of the other cars could stop.

Lance: There's nothing better than 

Matt: bike shoes when you're trying to chase something. No, I 

Lance: rode my bike. 

Matt: Oh yeah, so I 

Lance: chased it on my bike, so the cop jumps up ahead, and, and the dog switched from running with traffic into the opposite lanes running against traffic right down the white line between the two cars.

Lance: Lanes going the opposite direction and and it just was not stopping and just running and finally the cop got far enough down We tried three times to stop it. Just the cop at some point just be like sorry. I shot your dog Yeah, well, I don't know if people were nervous about helping because it was a pit bull Or if they were [00:18:00] nervous because it was dark, and the dog was just like, running.

Lance: And then it was in the wrong, and they couldn't, you couldn't get out and like, stop it. But, what happened, the cop gets far enough down the road that he pulls This is last night. This is last night. Oh my gosh. He gets far enough down the road that he stops traffic from coming the other direction. And because there was no traffic, I was able to ride up next to the dog, and like, kind of corral it into one, like, narrow lane, and the dog ran right to the cop when we did that.

Lance: So I, like, corraled the dog along, like, the sidewalk where he didn't want to, and the dog just Stopped immediately when the, when the cop actually was able to grab it. Dog was totally friendly. He wasn't being aggressive. It was nothing. It's like he got spooked at something and started running and just took off.

Lance: Apparently the dog had been running for about three or four miles. Yeah. Straight down Mill Plain. So, no tags on the [00:19:00] dog, pretty sure it was a homeless guy's dog, and he just lost control of it and it took off. And, um, yeah, it was, I had to stand there and hold the dog while the cop Like, called Animal Control or tried to get somebody to come down and help.

Lance: The dog's paws were all bleeding because it had been running on the pavement for so long. And so, but finally, uh, yeah, Animal Control came and they were hoping to find where the owner was. And I think somebody stopped and said, There's a homeless guy running down the road three miles back. I think it's his dog.

Lance: So I don't know if, What happened, but I couldn't, like, wait any longer, but How bizarre. It was 

Jake: Did you get your junior officer badge? Stick on your chest and 

Lance: I helped corral the dog, and then I'm holding it, and then as soon as the cop had all the stuff, and I'm like, okay, well, thanks, I'm out of here, I asked him, like, do you know Dustin Guchel?

Lance: He's like, oh, yeah, he We have a teammate who works for Vancouver Police Department, [00:20:00] and so Uh, yeah, he said some really good things about Dustin, which was really cool. And then, and then I just, I took off, I said, you got this? And he's like, yeah, thank you so much. And I took off. And so I'm telling my kids this and, you know, about this experience.

Lance: And they're like, so you just like helped corral the dog and then just like. Said, thanks, I'm, I'm your friendly neighborhood Spider Man just here to help him and took off, and I'm like, yeah. Friendly neighborhood 

Jake: spandex man. 

Lance: I'm the spandex man, so. That was kind of interesting. We helped save the dog, so I think it's all gonna turn out good.

Lance: So that was kind of a crazy experience last time. You know, that, that stuff doesn't happen very often. No, it doesn't happen very often, but. It's a good story. Turned out good. Yeah. 

Jake: Should had a GoPro going Chase. I know 

Lance: I tried to take some pictures with my, with my phone, but I'm also like riding against traffic in the dark.

Lance: Dark. Yeah. There's some Strava 

Matt: segment that's against traffic and, and you've got it now. It's all, you should like make it should make a segment. Should make a segment. Where's chasing 

Music: dog? 

Matt: It's gonna be like impossible to break 'cause you have to go against traffic. Right. [00:21:00] And the cop had traffic stopped, so it was safe for me to run legal.

Matt: It was legal. It was legal. Yeah. 

Ian (2): Come some canines. 

Matt: Yeah, that's right. Alright, Jake. Alright, Jake, sorry. I 

Jake: did a whole lot of nothing. Had a couple doctor's appointments, and Are you cleared to another couple more weeks, or what? Um, well, I guess I can disclose that, because that is kind of Technically backpedaling and cycling adjacent, if you will.

Jake: Um, they were originally telling me that I was going to have to be off the bike for up to two months, which was kind of sucking. Um, they were saying it was gonna be like four to six weeks. And I went into my doctor's department this past week. And, um, after going through a barrage of questions and they did some other stuff to, uh, kind of figure out where I was at, he's like, I'm really quite impressed with how, how well you're healing up and how quickly things are coming along.

Jake: So he actually gave me the green light to start back at it, um, January 1st. So, yeah, so instead of it being like February 1st, I get a whole month of like, you know, kind of, I can start right at the new year too. Do they want you to start slow and easy? Yeah. Just, you know, obviously take it easy [00:22:00] and make sure that you're not overdoing it and like, just, you know, start with little chunks and see how your body responds, but, um, I'm fine with that.

Jake: And it's better than nothing. And I'll just slowly start ramping things up. Um, doing some other minor things that will allow me to, you know, have some injury preventative, uh, things going on. Like I need to do more flexibility work and some strength training and things of that nature and then get back on the bike so it can all kind of start to come into focus right around January 1st.

Jake: And who knows, maybe I can actually have a season next year. That would be super cool. That'd be fun. 

Lance: Yeah. Please. That'd be fantastic. Yeah. 

Jake: Otherwise, I might have to, like, just quit, hang it up, and go do something else. Uh, all right, that's enough. No, have a 

Ian (2): season, have a season, that'd be way better. And I saw, uh, I saw the preliminary, uh, Obra calendar for this, for 2025, and it's looking good.

Ian (2): I think, um, there's some good stuff in there that you'll enjoy. Yeah. And, um, yeah, I think it's going to be a big year. 

Jake: Yeah. I sure hope so. Cause, um, it's been a bumpy ride for the last few years. So [00:23:00] anyway, that's enough of that. Don't hear me ramble on, but Champ Bailey in sports. Champ Bailey here in studio.

Jake: Champ is here. Hold up champ. 

Matt: Face into a car windshield and then take your mother, Dorothy Mantooth out for a nice seafood dinner. 

Jake: Okay. That's all I want to hear. Thanks. 

Lance: Thanks. 

Jake: Thanks champ. 

Lance: All right, champ. What's up, buddy? We've got champ here. We had our cyclocross national championships in Louisville, Kentucky at Joe.

Lance: Creason Park, I believe it was. Uh, we had our elite races went off on Saturday. They kind of switched up the schedule this year, which was great. Instead of the elites all going on Sunday, the last day, they had them go on Saturday. So the crowds were much better. 

Jake: Yeah. They could hang out and watch these people.

Jake: Yes. 

Lance: Get inspired. Because there were a bunch of juniors and masters that were racing on Sunday. So everybody was there and. And so for the elite races, which was kind of pretty cool, uh, the men's elite race was exciting, was very good. So, um, there were [00:24:00] three main guys that, that have been good all year, which is, uh, Andrew Strohmeyer, Eric Bruner, and Scott Funston.

Lance: Uh, Bruner had recently just won the, uh, Uh, Pan American Championships that was in Missoula, Montana. And those three guys kind of got away and stayed together for the entire race battling, um, Bruner, um, who was kind of the favorite because of the way he races, he was able to, um, get a little bit of a gap, but then he like fumbled a corner and went over his bars and everybody.

Lance: And, and, the other two caught back up to him, Strohmeyer and, who's the other guy, Funston. Um, but they ended up all coming back together right before the very end. Um, the last time over the barriers, Strohmeyer was able to hop them. The other two had dismounted because there were some, you couldn't get a really good run at the barriers.

Lance: Um, to like bunny hop them really [00:25:00] easy, but, uh, Strohmeyer was able to do it and he made just enough gap that he ended up winning by one second. 

Jake: Won it on the barriers. Yeah. 

Lance: Wow. So Andrew Strohmeyer is our new national champion. Um, he's pretty young. I think this is the first, um, I think this is the first time he's raced as an elite.

Lance: He's been racing, uh, U 23 the last couple years. So, kind of exciting. The women's race was won by almost an unknown. Um, and I think it's because she's 19 years old. Oh, wow. A 19 year old won. Her name is Vida Lopez de San Ramon. And second was Katie Klaus, and third was Raelynn Nuss. Those are two very well known names in cyclocross.

Lance: But, uh, Vita, I don't know what her first name, what she goes by exactly. But Vita won, um, As a 19 year old, she completely skipped the U23 category. She raced as a junior last year, won [00:26:00] that, and so decided to go right to the elites and she ended up pulling away and winning the race. Wow. So. She was 

Matt: probably looking at the field and being like, there's an open opportunity.

Matt: There's not like the Claire Hunsinger's and there's not like the dominant group. Group that there used to be. Right. It's the time. Yeah. Go for it, right? So smart decision. Where's 

Lance: she from? Do you know? This says Sebastopol California. I said that wrong. What is it? 

Jake: I have no Sebastopol? Yeah. I have no I've never heard of it.

Jake: Sebastopol. 

Lance: Isn't that up near San Luis Obispo? Maybe. I've never heard of it. Santa Barbara area. Unless you're saying a different, or I don't know, but anyway, yeah, she's from there. So pretty exciting. Um, we did have, uh, Brenna re Tom Simpson from Portland. She raced in the elite field. She got 14th in the elite field, so she races for team S and M.

Lance: She's very popular in Obra bike racing. She does. Wait, what's her name? Brenna Brenna, Brenna rise Simpson. Okay. [00:27:00] So she races for. Team S& M for Selwood Cycle. So, and, and um, Uh, Robin Cummings also raced the elite men's field. 

Matt: Okay. 

Lance: So, they won the non binary a couple days before. Right. And they raced the, um, elite field, but And finished 28th.

Lance: Hey, that's 

Jake: good. Out of like 40. That's good to see them kind of bounce back. It was, um, kind of hitting bumpy, turbulent times for them for a bit. We're just kind of trying to get back into the groove and it's fun to see him, them find the fitness and get out there and race and have some good results. 

Lance: So very exciting.

Lance: Um, as far as Obra racers, we had 15 or 20 over racers that went and did the race. We only had one teammate that went this year and that was, uh, Whitney Hayden from hood river. Um, she raced in the, uh, junior 13 to 14 year old. [00:28:00] Um, and I'm not sure what happened. I wasn't able to see the race, but she, she finished just outside of the top 10.

Lance: Cool. So, um, I think she was hoping to do better than that. So I don't exactly. 

Matt: You never know what happens in these races, right? Like, so much can, so much, so many things 

Lance: can go 

Matt: down. 

Lance: Yes. Um, highlights from Obra racers. Uh, Stephanie Utrecht from Bend. Um, her son and her husband also races. Her husband's in my field.

Lance: She raced in the, in the women's 55 59. She took third. She Wow, podium. Yep, she made the podium. Um, who else did really well? Um, Masters Men 55 59, Paul Bourcier took 7th. Wow. So, he was hoping to make the podium, which is a wide angle podium at Nationals, which is top 5. But, uh, there were a lot of Hitters there.

Lance: So Borsia took seventh, um, Adrian Bosch, um, who races for [00:29:00] group trail. Okay. He races for group trail. Uh, he took 10th in the 45 to 49 field, which is fantastic result. So, and, uh, Michael Nyberg also from Bend. Men masters 65 to 69. He took fifth in his field. So we had lots of racers. Those are the ones that were either on the podium or close to the podium.

Lance: So 

Jake: congrats. Sweet. 

Lance: Nice. What else happened? We had a big cycle cross race in Namur. Belgium, uh, the UCI cyclocross race. Um, that course is just fantastic because it is brutal. There are unridable sections. Really? Yeah. It's all the things, sand and. It's not, not so much sand, but, uh, off camber, muddy hills.

Lance: Like they, they take the course down this very steep off camber section that That goes all the way along the [00:30:00] off camber section for like a hundred and fifty yards or something so most people Can't ride it. It's slick enough that you can't ride it. And so You you hop off you end up running and um, I think two nerds was leading and trying to ride it and then just fumbled and hit a stake and went over the bars and Uh, wasn't injured, because it's, you're not going very fast, but he lost positions.

Lance: But then he got tangled up and, yeah, exactly. Yeah, so, Michael Van Tarnight ended up pulling out the win, which was, uh, pretty unbelievable, good for him. Um, he's having a fantastic year. Ellie Easterbit, who has, uh, has started really well. Pulled out of this race. He only made it a few laps and pulled out I guess he's struggling with some piriformis syndrome.

Lance: You guys know what that is? Yeah, it's kind of back of your leg or back. It's in your ass muscle. Yeah. Yeah Upper hamstring. Upper hamstring. Yeah And [00:31:00] piriformis muscle, when there's not enough room for it, it puts pressure on your sciatic nerve. So it gives you, like, sciatica symptoms. And he's been struggling with that for a couple years, it came out.

Lance: And it kind of slapped him there a little bit. So, um, yeah, VentaraNet won, um, Selandel Alvarado won the women's race. Uh, which was a bit of an upset because Lucinda Brand has kind of owned this race for years and she took second, so. That's what happened there. Uh, other than that, I got no other racing news.

Lance: What's coming up? Well, coming up, we've got the Kriest period in Belgium, which is really the Christmas period. Isn't there a big race in like two days? Yeah, there's a, so there's a big, so today's Friday, there's a big race on Sunday, I believe, and then there's a race Sunsrise. There's like MVP's first race.

Lance: Yes, I think if I might be getting and there's like 10 races in in like 10 days or 12 days, so between Christmas and New Year's, there's [00:32:00] almost a race every single day to watch. 

Matt: You can get your rough of 500. If you want to get to all of those miles, you can watch cyclocross. You can watch cyclocross 

Lance: and 

Matt: watch those miles.

Matt: Only question is where you just do on YouTube, 

Lance: right? You just I try to do it on YouTube. Yeah Okay, it's easier to navigate then. 

Music: Yeah, 

Lance: some of the other races We do have Vanderpool who will be racing many of those races Wout is doing one or two of those races. Pidcock has finally announced that no cyclocross this year He's not doing any cyclocross this year He wants to focus on getting to know his team, his brand new team, a little bit better, um, making some connections with them and hopefully be ready for the spring classics a little bit better.

Lance: So, that's the deal with Pidcock. No, we will have no Cyclocross Pidcock this year. Okay. Champ out! Champ Bailey out. [00:33:00] Alright. 

Jake: Sweet. Um, I'm gonna use this for not the Patreon, not quite yet. We're gonna get there. Chain 

Lance: mail. Wait, chain Chain mail. Chain mail. Yeah. Chain mail. Chain mail. A segment on the show.

Lance: Chain mail. Yeah. 

Jake: So we've got our little, uh, thing that's on all of the, the podcast where you can send us a text and it comes through. We don't get to see who you are, we don't get much information other than the last four digits of your phone number. It's anonymous so they can say. anything to us. That is correct.

Jake: Exactly. Um, it does show where they're calling from or sending the message from so we can at least refer to that. Um, not too many, uh, messages, just one. Um, we had another person that gave us another recommendation for the title of this segment and I just wanted to put that out there and we'll let the listeners have a competition for naming this so this could be a fluid thing.

Jake: Um, a listener from Connecticut said, how about Who Spoke? Who Spoke? Who Spoke? Who Spoke? 

Lance: That's not bad. Who spoke? That's not 

Jake: bad. Nah, not bad. Who spoke or chain mail? I, 

Matt: I kinda like who spoke? Who spoke? I just [00:34:00] think something about having something spoke in there is really smart. 

Lance: Yeah. Chain is good and chain is good.

Lance: Chain mail. But who spoke? I like chain and actually I like Rock Talk. Ah, rock 

Matt: talk . It's a whole different podcast. Oh wait, that's the difference. I bet you there is a podcast named Rock Talk. It probably is. It's about rock and roll or something instead of, instead of rocks. So 

Jake: anyway, 

Matt: chain mail. I like chain mail, 

Jake: chain mail.

Jake: Better than who spoke. Yeah. All right. Well, we'll have to, I don't know, we'll have to maybe pull the people, maybe tell us what, which one do you guys like better? Who's poker chain mail? Or you got something better? Also, just send us a message. Is there anything that you guys want to hear from the listeners?

Jake: Anything that you 

Lance: want to have them respond to? It'd be great for them, for them to, like, if there's a certain product they'd want us to talk about, a review, that'd be nice. Actually, I've got some news about the Wahoo Ace element, but I'll get to that. Okay, I want to hear about that. But, uh, yeah, if we, if listeners want to hear about a certain product, or if they want to hear about a certain race that one of us has done, um, Or an upcoming race or, you know, something like that could be [00:35:00] interesting because we've done a lot of races in this.

Jake: I'm also curious, what was your favorite podcast of this year? I mean, what was it that you liked about it? Which one was like engaging for you? And would you like more of the same? Something along the lines of whatever it is that we talked about. So, you know, more coaching stuff from a coach Gibbo. You want some, uh, I don't know, more race inspired.

Jake: Talk. I don't know. What did you guys want to hear? Curious to know. I'd be curious too. Yeah. And then, uh, let us know if you're, uh, watching Matt LeGrand's, uh, videos as well. Chime in there. Say hi. And, um, Give them a subscribe so we can get up to that a hundred thousand mark. That'd be kind of cool. So give us anything that you'd like to hear from the people.

Ian (2): Well, I just, I'm just, uh, like to hear their performance slash training questions. Exactly. I was going to say that was a good one for you. It's a good way to prefer to prepare for this race or that, or what should I be doing this time of year? Should I be in the gym or all those kinds of things? 

Jake: Yep. Yep.

Jake: The coaching question would be the gym 

Lance: solid. At least we have [00:36:00] one like semi professional type dude on the show that actually knows a few things. And I just make crap up and make it sound like I know what I'm talking about. And I do the opposite. I make stuff up and make it 

Matt: sound like I still don't know what I'm talking about.

Matt: It's a good team. It works perfectly for me so far. So good. 

Ian (2): But you do have that corner of the market. You really, our listeners do like to hear pro prolonged, um, Drawn out questions of sandbagging cyclocross races. I love the sandbag. They keep coming back for that. Love it. I think you should be raising cat one, but you're raising cat five.

Jake: That's right. All right, let's, uh, Let's move on, but yeah, do, do, do reach out to us and give us a review. Are you at it good or bad or indifferent? But like Matt said, and you know, five stars, 

Matt: either somewhere between five or five, five, five, five range. Yeah. All right. Do you want to hear about the element ACE stuff?

Matt: I do. Um, I do actually. Let's 

Jake: [00:37:00] do it. Let's do it. Okay. Go for 

Matt: it. 

Lance: It's always time. There's a, so there were a couple of big issues with it beforehand. We're like the bell didn't work on every page and workouts. I couldn't get a workout to upload and you couldn't, all that stuff is fixed. Firmware update. I must have firmware update.

Lance: I didn't even like do it. It just like some big firmware update, some big firmware update happened. Now you can, you. The audible bell works on every single page. That's good. So you double tap a map screen. Yeah, but you don't double tap like on the main screen, you double tap it right down above the middle button, like on the screen, and that will happen anywhere.

Lance: So, if there's three main buttons on the bottom, and you just above that on the actual glass screen, if you double tap there, it'll ding the bell on every screen. On every single page. 

Jake: Now, do you have to know this, or is there like an audible thing that says bell and you can Nope. It is Just gotta learn it.

Jake: Nope, 

Lance: you gotta know it. It's 

Ian (2): so funny, I just bought a bicycle [00:38:00] bell for a family member for a little stocking stuffer. Yeah. Good gift. It was 12 bucks. Yes! Right. And you just press the button and it goes ding! And it 

Lance: dings! Yeah, but it's something else on your handlebars Anyway, so that's good. Yeah, cuz you're worried about that with the ace Handlebars and you're like, what about the real estate?

Lance: What about the real estate? Okay, keep going. The other thing is is Um, I've been doing workouts on it. All of a sudden the workouts just started showing up too. So, my, like, I have workouts for the day. Like, I did, I did 4x15 sweet spot in, um, like a couple days ago. And that all just came right up. And it works flawlessly on, on the ace.

Lance: Did 

Matt: that work 

Lance: out 

Matt: on the road? 

Lance: Out on the road? I did it on a gravel bike. 

Matt: Gravel bike? 

Lance: Okay. Yep. What's a 

Jake: glaring omission that's still there that you're like, gosh, guys, you guys need to get this fixed ASAP. Um, 

Matt: I'm not, you haven't even tested Stravosecumus cause that's not something you mess around with.

Lance: I don't, [00:39:00] um, I think that it, it, it's now in the. You can turn on Strava segments and off, but I haven't seen a Strava segment pop up a live Strava segment pop up yet. Well, that's not 

Jake: going to happen if you have the premium and you don't have premium, right? No, he doesn't start. 

Lance: And I only have like two segments.

Lance: Start, start a route. I need to start, I need to start a couple of things. 

Matt: Just try just to test it out. What else was missing? Do you remember? 

Lance: One of the things is, is routes, finding routes. It's, it's not organized by. By like, the 

Matt: way it's filtered the, yeah, yeah, 

Lance: yeah. And so you have to search and you have to remember the name of the route.

Lance: And often times you can't remember the name of the route you're, that if you're searching just on the actual computer. So, that's something else. But the bell fix was a big deal. It works on every page. Because I like to ride with the map up. 

Matt: Yeah. 

Lance: And, and the bell didn't work on the map page. So I'd come up on somebody and have to like try [00:40:00] to swipe to a different page so I could hit the bell.

Lance: But, uh, now it works on the bell page. 

Jake: Did you ding the dong? 

Lance: Yeah, I dinged it lots of times. Ding at the dog? Yeah, the dog. Oh, I did not. Okay. No. Uh, how's battery life been? Um, I did a three hour ride and it, I finished it like 85%. Okay. So battery life has been great for me, so no problem. My gosh. Dang. I love the.

Lance: Giant screen. I really, I really didn't think I would say that. I love how big the iPad on the front of your ride? That's the next 

Matt: step. It's going to be so 

Jake: big. Check out this ultra wide that Lance has got on his bike. 

Lance: So I'm warming to it quite a bit. Okay. More than I thought I would 

Jake: actually. Interesting.

Matt: And how has the attachment been with the, cause you have different, uh, Handlebars that don't, don't look at ideal. On my, 

Lance: I have an Envy Mog gravel bike and I have an Envy computer mount on that Envy Mog [00:41:00] that, that it doesn't come with the bike, but it's one of their like steel mounts, not steel, it's aluminum.

Lance: It fit on that bike. Nope. Problem. 

Matt: Hmm. 

Lance: It's 

Matt: no problem. It's 'cause it's so big that it has a hard time fitting on a lot of mounts that are out there. Correct. Doesn, it doesn't fit on my BMC for example. Yes. You have to have a different 

Lance: mount for it to fit mm-hmm . Uh, but the mog it fit a little easier. Of course, the, the ENV handlebars that I have on that are awesome round are, they're not round, but it, they were, they're lower profile and it, I don't know, it late gave more room for the computer to fit, so.

Matt: Okay. That's good to hear. So what's your plans? Are you going to use this for, unless you're racing? I tell 

Lance: Jake maybe to give it back to him. Yes. This is Jake's computer. It's not mine, but he can't ride just yet. 

Jake: The hopes and plans are that I can actually use it in a couple of weeks. Yes. And, uh, take my two cents on it.

Jake: And we want to do a little video review on it. Yeah. That'd be good. It'll be Jake's 

Lance: turn shortly. So yeah. So I do, I do like it a lot. I probably still will not race with it at this point, [00:42:00] unless it's a race where. I don't care that much about the results. Is it your 

Matt: favorite cycling computer that you've ever owned?

Matt: Is it too early to ask that question? It's 

Lance: probably too early to ask that, but it's pretty close at this point. 

Matt: Okay. 

Lance: I tell you what, I would not use it on my mountain bike. It is too big. Just like flopping around? Yes, too much bouncing, too much rocking around. Um, for that big giant thing. Cause I keep my computer on my mountain bike on my stem.

Lance: Yeah. I don't have it out in front of my handlebars. That's what I do too. And so, um, I don't think I would want that giant thing on my stem. Your stem's 

Jake: not long enough. 

Lance: It is pretty small. 

Jake: What if you gotta like ding it a bear or something though? I mean, what are you gonna do? 

Lance: Just 

Jake: Just ram it ram that thing there's they're 

Lance: scared of me.

Lance: Anyway bears. Yeah. Yeah. 

Jake: Yeah, cool That it 

Lance: okay. Sorry. That was too much. Bye. 

Jake: All right, cool. Thanks[00:43:00] 

Jake: Oh, here he comes.

Jake: All right. We got another little, another little thing for you this week. Um, we're going to do a little, uh, Coach's Corner with Coach Gibbo over here. So, what do you want to call it? Getting cheeky with Coach Gibbo or something like that? Coach Gibbo gets cheeky with us about training. Tosser's Corner.

Jake: Tosser's Corner. Tossing the salad with Coach Gibbo. Um, yeah, he's always got good nuggets. We're always talking about the stuff ahead of the podcast. And we're like, hey, hey, stop talking. So we're just going to put it in the podcast. Not the topic for the week, but it's a segment. And we're going to talk about something this week that was kind of on Ian's mind.

Jake: So Take over coach 

Ian (2): take over. Wow. That's a segue. Um, I thought we would talk about zone two training since, um, that's kind of what a lot of us are doing [00:44:00] this time of year. I mean, it used to be called just steady state or long, steady distance or whatever, but I mean, there's, there's still some confusion over it and, um, I think I got a lot 

Jake: of teammates that need to hear this as well.

Jake: Yes, all dialed, all dialed rides are zone two from what I remember. Yeah, right. 

Ian (2): Come to the 

Jake: Wednesday rides, they're zone two and there's always some knucklehead blasting off the front. I mean, well, I mean, it comes 

Ian (2): down to, um, you know, if you, if you think about the basis of, of, of making any kind of improvements, um, you do something a lot, you put a certain Specific stress on your body.

Ian (2): And over time, if you do that often enough, it adapts to it. And so what you're trying to adapt in zone two training is your body's ability to process oxygen, right? And so. zone two is, so what is it? It's a [00:45:00] pace that is easy enough to maintain for a longer duration. So if you were a marathon runner, if you were a marathon runner, you would, you would be training at zone two because that's a pace, you know, you can sustain for the whole.

Ian (2): Well, just like cycling, 

Matt: just like cycling, even marathon training, you want to do different zones. You train in different zones, but yes, you spend a lot of time in zone two. A lot of time. Yeah, yeah, yeah, 

Ian (2): yeah. So what you're trying to, what you're trying to do is make adaptations to your muscle fibers, like the little mitochondria, the little organelles in your muscle fibers that process oxygen.

Ian (2): You're trying to make your heart more efficient. You're growing extra capillaries into your, um, Type one muscle fibers. You're making all these adaptations. If you do enough of it, if you push beyond zone two, then you start working a different body system or the percentage of [00:46:00] the work that you're doing through your aerobic system gets less and less as, as the intensity goes up and you put more stress on your body.

Ian (2): So adding extra intensity to those rides is really not a good idea. 

Lance: Yep. Yep. Yeah. Yeah. I find that, you know, zone two really is kind of an all day pace, or it should be for you. Um, but it is not easy. Right. It is not zone one. It's not, yeah, right. It's not 

Matt: easy. As we sit around here, we should all be, you know, our heart rates should be pretty, quite low, whatever.

Matt: Like, so you can do zone one based on heart rate, or you can do zone One or zone two or any of these zones based on heart rate or you can do them based on power There are other things you could do based on things But like for the most part those are the two big ones that people probably train based on heart rate or power Especially when it comes to cycling or running.

Ian (2): Yeah for a cyclist a lot of people will say okay I know what my FTP is. This is the the maximum [00:47:00] Power output I can sustain for something like 40, 45 minutes, say, um, up to an hour. Um, and you're a zone two, you can work out as a percentage of that, something like 70 to 75%. But really, really out on the road, you know, a better.

Ian (2): better model is, is how does it feel? And I like to say it's basically a conversational pace. Like if somebody rode up next to you, you could talk to them. It wouldn't be super comfortable. You'd be kind of thinking, I wish you'd shut up so I could just breathe. But like Matt said, it's not, it's not an easy pace.

Ian (2): So, you know, you're not just going out for a super easy ride. The other thing is, um, if you do a, uh, a zone two ride and you look at your. Um, average power, and let's say it's 180, 180 Watts, 

Music: just, 

Ian (2): just throw out a number and you say, okay, that was a good zone to ride. But then you look at your normalized power and that was 210 Watts.

Ian (2): So there's a lot of, [00:48:00] um, variability in there. And so that ride probably contained lots of short, sharp efforts and whatever. And so it wasn't basically a. Overall it wasn't a zone 2 ride. A good zone 2 ride would have little variability in it. 

Music: Okay. 

Ian (2): So your, your average heart rate would be very close to your, um, sorry, your, your average power output would be very close to your normalized power.

Matt: Um, how many, when you coach an athlete, how many zones do you use for power or heart rate? 

Ian (2): Yeah. Like I used to use five or six, six zone model, Andy Kogan model. And there's a seventh zone, which is like your, um, like your, um, neuromuscular zone basically where you just firing for a few seconds. It's super high end power, but basically six, six power zones.

Ian (2): Nice. [00:49:00] Yeah. 

Music: Okay. 

Lance: I, um, Say my, my, my FTP is like 300. That's what I would say. I'm close to right now. So when I do zone two ride, I'm trying to keep Watts between 200 and two 30. So that's right around the range where my zone two rides would be for me to ride like at two 15 for like four hours, steady.

Lance: That's hard. Yeah. Yeah, that's interesting because that's pretty sound those numbers sound high to me. Yeah And so I mean it's really easy for the first hour, right? Like this is like too easy and my heart rate is it like 125 for the first hour and then it just starts to creep up as the time goes on and The longer you can hold it in that zone to the more benefit, you're getting to your aerobic base.

Lance: So that's why. But it's, it's really hard to do it for that long yet. Last night's ride that I did was supposed to be an hour and a [00:50:00] half in zone two, and I, and you were chasing the dog hour. I stuck, I stuck to it until I hit neuromuscular 

Ian: chasing hour. That 

Matt: was, yeah, chasing the dog, chasing fire. But people should probably be spending quite a bit of time in zone two, probably more time than they realize.

Matt: What percentage of time do you think that people, like if you look there. Overall training block. What percentage of time do you think people should be spending in zone two? 

Ian (2): Well, it depends right now Um, I guess you're right base building season, you know, um I don't know. I think I mean i've read that taddy Pogaccio spends sort of 80 of his time in training in zone two.

Ian (2): I mean his is 340 Right. 

Matt: That's similar to mine. So our zone two, my neuromuscular sprint is right, right in there with his zone two. So, but 

Ian (2): interestingly, you, you make the adaptations at zone two by increasing the volume. So you're not, you don't want to increase the intensity and you're drifting out of zone two.

Ian (2): So then you start, um, [00:51:00] uh, using different processes that are, that are not what you're aiming to do. So. Over time, you can increase the distance or the, um, the duration of your zone two rides. And that means you are getting better aerobically. You laying down this aerobic base. If you think of a training towards an event as a, as a pyramid of different, um, intensity work.

Ian (2): The, the base of that has to be a solid aerobic base. Okay. Yeah. 

Lance: Can you do these zone two rides in a group? Yeah. As long as it's not a dial group, you're good. Well, I tell you what I do because, um, you sprint for stop sign. 

Ian: Sprinting. 

Lance: Okay. Um, I do find that I can do like a longer group ride in zone two. You just have to be watching your power.

Lance: And I guess people, if they know they're trying to do a [00:52:00] zone two ride, you're going to be watching your power. If I'm in line with the group and I'm at seventh wheel, it might be too easy. I might not be doing enough wattage to really it be zone two. It might be more zone one or recovery. And so in that case, I either go to the front or I go to like second wheel.

Music: Yeah, the 

Lance: second wheel you're not working as hard as the guy in front But if the guy's going too slow, I might pull to the front to try to hold 220 watts or something like that if we're not drilling it, but but I do find you can do zone two rides It's in a group. You just have to be able to slot yourself in to certain, if you're not in a spot where you can move up, I just pull out into the wind so that I'm working just a little bit harder than if I'm right in line trying to hold that wattage.

Ian (2): A group ride, you know, because you, these workouts are longer, a group ride is a good place to be. Um, [00:53:00] but everybody is going to have a different, a different power output out there. Yeah. So it is, it is harder to maintain a strict workout, although you still going to get some benefits from it. Sure. Of course.

Ian (2): Yeah. That's, that's it. We're, we're, we're having these rides or we were trying to start these rides up on Saturday for, for as a group ride at zone two. And that's one way to manage it, right? If you, if you are the stronger guy, you'll be on the front and the guy behind you is putting out, you know, more.

Ian (2): More effort. Oh, sorry, less effort. 

Music: Yeah. 

Ian (2): So. But it depends, you know, you, you get the quality you get out of a workout. It depends on what you put into it. In an ideal world, you'd be on a flat course, maintaining a hundred percent, um, steady effort, uh, no surging, no getting up out of the pedals, no coasting.

Ian (2): Just. Constant zone to effort. That's [00:54:00] an ideal, you know, 

Jake: it's always good to, to kind of have a discussion with a group, at least ahead of time, just to find out, Hey, what kind of ride is this going to be? Or like, Hey, this is going to be a zone to ride. If you need to go a little bit harder, go to the front.

Jake: If you want to conserve a little bit more energy, or this is feeling hard jumping behind somebody state two, three, four wheels back and conserve. So, yeah. And. Again, I think you guys already touched on this, but riding in a group will make a three hour or four hour ride go by much faster because you just, you have that, like, you know, you're around other people, you guys are kind of, you know, chewing the fat a little bit, talking, and it just goes by a lot faster.

Jake: It's more enjoyable, so. And to 

Ian (2): make, you know, to make these changes, you have to be consistent. Like, if you do one of these rides once a week or once every week and a half, , there's nothing for, there's nothing for the body to adapt to. Mm-hmm . It has to be like a, like a load that you keep applying to your body so that eventually things change and you adapt to that.

Ian (2): Yeah. So too far you've gotta get the miles in. There's no real substitute for it. 

Lance: It's too easy. You don't get the body adaption. Mm. If it's too [00:55:00] hard, you're working a different system, so that doesn't quite work either. Yeah. 

Jake: So, this time of year, roughly what percentage of your time on the bike is spent in Zone 2?

Ian (2): Me, right now, um, all of it. 

Jake: Like the vast majority of it? 

Ian (2): Yeah, the majority of it, for sure. 

Jake: So, I mean, when will that start to change for you personally? I mean, everybody's going to have a little bit different of approach based on, you know, how they physiologically respond to this kind of stuff, how they adapt and, you know, what their goals are for the season and whatever, but I mean, so 

Ian (2): early season for me, then, um, I'm hoping that, um, I'll actually be able to race our time trial coming up in early March, uh, there is a 60 mile gravel ride, uh, the week after that, a gravel race.

Ian (2): So I want to start putting in more threshold work coming up in the next, you know, like four weeks from now, say, to get, to get used to that. So I get, so I've got to, and then as I get closer and closer to the, [00:56:00] to my events, then my training gets more specific to, to the demands of that event. Right now that is what, four months away, three months away, three months away.

Ian (2): Um, and so. I'm spending more time. I think I'm getting. a better, um, bang for my buck by laying down this aerobic base. 

Jake: Do any of you guys ever struggle with holding that pace without finding that you constantly have to be staring at your bike computer? Yep. Yeah. That, that, that definitely happens. I mean, you get a really good feel for about how many watts you're pushing out, but especially if you're with other people, you're like, Oh, I'm in zone two and you look down and I go, crap, I'm like 30 Watts too high.

Ian: Yeah. 

Jake: So that, that's a bit of a struggle. So my followup question to that though is do you guys ever program your bike computers to chime at you if you get too high or too low? I've never done that. No, I haven't done that. Yeah. I'm pretty sure you can do that. You can do that. And I've always told myself, like, when you do these rides, like, you need to program your computer to do that when you get home.

Jake: So next time you come out and do it, it's all set up for that. And a hundred percent of the time failed. [00:57:00] So I never did it. I 

Matt: think you would find it annoying if you use that. And I think almost heart rate is a little bit better for having the, the chime to, you know, to be like, Hey, this is, this heart rate's way too high.

Matt: Versus power, just because like, when you're on the road and you're, your power is kind of all over the place a lot of the time, especially if you're with a group. And if it's beeping at you all the time, you're out of your zone, you're out of your zone. You're like, come on, I know, but I just need to get over this.

Jake: But that's the thing is like, if you just need to get over something, you need to dial it back because you can keep it in that zone too. And that's where you need to slow down. And we do these rides on Wednesdays and we will hit hills and I will purposefully like slow way down in zone two. Yeah. going 11 miles an hour and everybody's going like 17 or 18 to get over this like minute or two minute climb and they're like 350 400 watts and then I get to the top and they're like, Oh, they're a half mile up the road, but you can stay in zone two and that's where you have to learn the discipline.

Jake: Yeah. 

Ian (2): I only did one of those rides with you last. Last year, last summer, I think, or maybe it was two years ago, but we, you know, out for the dialed, [00:58:00] um, lunchtime zone two ride. And I'm like, I see this stop sign ahead sign. And I'm like, looking at Jake, aren't you going to go? Aren't you going to go? Aren't we going to do this?

Ian (2): And he's like, Nope. 

Jake: Discipline. Yeah. There's discipline. Yeah. You do get the Pavlovian response. You've got to reel that in. Yeah. 

Ian (2): It, it takes discipline, but again, you've, you got to. Focus on what, what, what are you trying to achieve? Like you going out, not just on a bike ride, not just on a social ride. You, you going out to achieve something for your fitness.

Ian (2): What is that? What is your goal for this ride? And that's, that's why you do zone two rides. That's why you do threshold work. That's why you do VO two max intervals, because you focusing on one particular, uh, goal each time. So don't just ride. Um, 

Lance: Right, 

Ian (2): have a focus 

Lance: as far as timing. I'm looking at my schedule for next week.

Lance: I have 15 hours scheduled of training next week. [00:59:00] 11 of that is zone two. Okay. Wow. That sounds 

Matt: correct. Yeah. 

Lance: The rest of it is some sweet spot work in threshold. Yeah. Yeah. 

Matt: And for running too, it's like, it's a staggering, it's a baffling amount of time in zone two. You're like, Whoa, this, you know, and, and for most of my runners that are not doing it correctly, they're going too fast for what they should be doing.

Matt: And 

Jake: yeah, it's really easy though. This time of year to jump on a trainer and do that, especially if you're going to set up an ERG mode and you can just rock and roll. Just you just you're, you're, you're. Honed in, but in the same breath, that's super hard. Cause a you're indoors and indoors sucks, but, um, you're not moving.

Jake: You're sitting in a, like a stale static position. And if you're just locked in at exactly 200 Watts, there's no variability there, and that kind of sucks. So. I will tend to like, all right, I'm going to do 200 Watts. We'll just say that's the number I'm going for. And I know that my zone is like, what? One 90 to two 30 or something like that.

Jake: I will sometimes vary it within that zone just to create some variability. And then I'll constantly be changing my position on the bike. And if I can [01:00:00] make it for an hour and a half or two hours, that's, that's mission accomplished for me because, um, It's a long time. It's a long time. It is, yeah. 

Ian (2): Like my, uh, a few of my guys this last week, I gave them homework to do a one hour at constant, um, zone two effort.

Ian (2): Yeah. So whatever that was for whoever, you know, 150 watts for an hour in Eric mode, just do it. Because there's some other things I was trying to measure from that, but that's, that's a boring ass workout. 

Lance: Yeah. On Zwift, I usually pick a, a pacer bot. Yeah. With the watts per kilo that kind of falls in line with that line.

Lance: And then it's not so, it's not so monotonous because I'm trying to stay with the group and, and there's a little bit of variation with that. And that kind of, for me, Cocoa is about in my zone too. 

Jake: So like a 2. 6 watts per kilogram, 2. Yeah. 

Lance: Right around there. So if I go, if I. Quit paying attention and fall off the group.

Lance: I'd go and [01:01:00] beyond zone two to try to catch back up. Yeah, but um The 

Ian (2): pacer 

Lance: bots now they've they vary when they go uphill They they go a little bit harder uphill and a little bit easier downhill So it's a little more real world than it used to be. They used to like stick on 2. 6 Yeah, regardless and now they vary a little bit.

Lance: So you still have to pay attention. Mm 

Jake: hmm. 

Lance: That's good 

Ian (2): Oh, the other thing I was going to say was that, I mean, right now I'm trying to stick to a calorie deficit, trying to drop a few pounds and, and riding at those kind of intensities are a little easier, fits in better with that, you know, if you, if you run out of carbohydrates or you get low, it's not such a big deal.

Ian (2): blow. You know, it's something you can sustain. Um, actually, um, for, um, part of that zone two, you're, you're actually burning fat as a substrate. So the, the maximum, you're always going to be burning a little bit of carbohydrate, whatever level [01:02:00] you're working out. But the actual, if you look at a graph, the maximum amount of fat you're burning is, is right below this sort of, um, zone two threshold.

Ian (2): So if you keep your power, if you keep a zone two, that is at the low end, you'll be burning through fat as a substrate. 

Jake: Yeah. You hit, you get through what's called the crossover effect after about 20 ish minutes. And then that definitely you get into that beta oxidation where you're burning a lot more fat and then you are still burning the glucose and whatnot and you have to process the glycogen, all this stuff.

Jake: And it's still happening, but it is pretty Primarily coming from fat stores. And it's going to be right in that little sweet spot. Like you said, just a hair or whatnot, touch below the zone too. So it's, it's pretty close. 

Ian (2): And then think of this as an, as another benefit potentially as well. So you're riding at that level, your body gets used to doing that.

Ian (2): So when it comes to a race, right. You're able to keep, uh, uh, um, a pace in the [01:03:00] pack, be burning through, uh, a lot of fat as a fuel, which is, which is basically unlimited. You can go on for months, you know, at that level. And so you It's more unlimited 

Matt: for me. 

Ian (2): Whereas when, once you start burning carbohydrate, you know, you've got limited supplies of that.

Ian (2): So Yeah, ticking time bomb. The idea, and you can only take in so much carbohydrates per hour. So, so the idea is when it comes to those super, um, challenging parts of the race, the surges of the big hills, the sprint finish, you've, you've got some glycos left in the, in the muscles. You haven't burnt through it like others.

Ian (2): It's been a big, 

Matt: it's been a big push in triathlon is like basically Spending a lot of time in zone two, obviously, but like also kind of training your body to burn more fat and people can do full Ironmans without taking in a lot of carbohydrates because they can really burn a lot of fat. But I always put in a lot of carbohydrates as well.

Matt: You just almost can't. Take in [01:04:00] enough. It's, it's tricky with your gut, especially on 

Ian (2): a bike race where you don't dictate the pace. It varies so much and you've got these surges, the climbs, the breakaways, everything. So you just got to stay 

Jake: steady, got to pay attention to the kilojoules burned and know that, you know, you need to be putting stuff in whenever there's a good opportunity.

Jake: You need to be putting the fuel in you and. Do it at a time where, you know, if something does happen as quick for you to react and also make the fuel easy to get to, so you're not fussing around with it. And next thing you know, somebody just put in a big attack and you're like, well, crap. So I actually had that happen in a race.

Jake: One time I was pulling out some scratch shoes and I was trying to toss something in, something happened and they hit and went hard. And like, I think I grabbed one and then what, how many comes in there? Like 10 or 12 or something like that. And I think I dropped like four or five or six of them on the ground.

Jake: I'm like, son of a bitch, I needed those. And like, put it back in my pocket. And I don't know. It's like, yeah. Washington state, uh, championship road race. So, and actually ended up cramping just a tiny bit at the end, but got through it. But I know if I had those, it would [01:05:00] have actually helped me a little bit more, but anyway, neither here nor there.

Jake: That's good. Yeah. Cool. So, get out there and do it. Zone to it. Zone to it. Zone to it. Thanks, coach. Appreciate that. Um, real quick, if you want to just plug yourself, um, Ian has just a couple spots maybe left and it's coming up on that time of year where you should be looking for a coach if you're interested and he, uh, might be interested in talking to you and taking you on if Yes.

Jake: Where some people go to find you. Yeah. If somebody wanted to know more about you. 

Ian (2): DialPerformanceCoaching. com actually, um, well, I'll save it for, um, one last thing. Okay. Another 

Jake: announcement. Sweet. Another plug. Cool beans. All right. Let's do this. Patreon. Patreon. Just a real quick preface to this too. Like you can go to Patreon and you can do all this stuff, but, um, you can actually click on the podcast show and you can kind of go through there and there's a way to support the show.

Jake: That's not through Patreon and you can just pick and choose whatever you want. You can. Tell us to dance around like little monkeys or make suggestions, or you can set it up to help us on a monthly [01:06:00] basis, or just do it a one time thing or whatever you want to do. You can actually do it through the podcast hosting platform that we use now called Buzzsprout, um, which is actually quite cool.

Jake: Um, but this is for all of the, Folks that are on Patreon. Um, and if you do go to the Buzzsprout, uh, we'll put you in the, the bin here and you'd have to change the name of the section or something like that. But, uh, for everybody that does support the show, thank you very much. And we've got some names in that little bin here, and we're going to pull one out so that, um, you can win some fun prizes.

Jake: Um, Ian pulled it out on, while on the piece of paper and who might you have? 

Ian (2): I have here. Stacey Barbadillo. 

Jake: Oh, Stacey. Sweet local cyclist. A good guy. Um, Stacey, you won some cool stuff. We've got a big band of. Uh, goodies down at the lab that has all kinds of new stuff. We've got some socks in there and, um, the, the good folks over at Sram and zip gave us a bunch of cool stuff as well.

Jake: Uh, I think most of it's going to at this juncture, fit more women and kid size stuff, but there might be something, you know, 

Lance: hats and t shirts and socks and water bottles and a bunch of stuff, 

Jake: [01:07:00] so much stuff down there to pick from. But yeah, come on down and pick out a thing or two. And, um, we'll Thank you for being a supporter of the podcast.

Jake: We really do greatly appreciate that. If you want to go the, the, uh, the patron route, you can go to the towelpodcast. com there is a patron link there. You can click on that and find out all the different patron options that we have to offer. Pick one that works best for you. And yeah, Bob's your uncle.

Jake: Bob's your uncle. Robert 

Ian (2): is your father's brother. 

Jake: Love it. All right, um, our topic for this week is going to be a short one, but it's the end of the year. So I just kind of wanted to have a little bit of a recap. Um, it's been a good year for all intents and purposes. I've had some bumps in the road, but on, on the grand scheme of things, um, we had a good year and I just wanted to know what some of your guys highlights were for 2024.

Jake: It could be anything. Anybody got anything that they kind of are like proud of that they were stoked on maybe a podcast that you really enjoyed or some guests that we had on or. I love, I love it when 

Matt: we do our tour de France. Like podcast time. That's my favorite time of year for the podcast because it's [01:08:00] so enjoyable to wake up in the morning, watch the tour with a cup of coffee, chill out, and then come talk about it on the podcast.

Matt: It's so much fun. 

Jake: Yeah. Fun times there. Um, Ian, what about you? You got anything that you can think of this year? That's been like extra cool. 

Ian (2): Uh, yeah. Two things. Uh, one, the most intense day, the most fun looking back, the race, Was, uh, riding my bike around downtown bend with like 

Music: 30 

Ian (2): or 40, 40 other guys doing 30 miles an hour through the streets of bend and just hanging on.

Ian (2): And that was an amazing experience. Sure. Um, And it's going to happen again, 2025. I think, uh, the cascade cycling classic, it's going to be a two day event. It looks like 

Lance: they're moving it to June to June as well. So a different month. Oh, 

Ian (2): so much fun. Anyway. Uh, aside from that, I got to say, um, back in January now, months ago, uh, Lance and I were in [01:09:00] Tenerife and that was just a, just a good time.

Ian (2): Just a good time. Best part of the year. I just recently quit my job, became a retiree. Went to the sunshine with my friend, rode some awesome routes. 

Lance: There's a route there, we're going back, there's a, there's a route there called the Mosca Loop. There's this little tiny village called Mosca on that island which sits on this knife edge ridge in the middle of this, like, gorgeous valley.

Lance: It, the, it looks like, It looks like Hawaii, is what it looks like, these like, Jurassic Park, really deep valleys and then there's this little tiny village that sits on this, on this crest. And, oh my gosh, doing that loop was, it's one of the coolest rides I've ever done in my 

Ian (2): life. I think it, it's possibly the best road ride I've done, I think.

Ian (2): Uh, I seem to remember it's something like [01:10:00] 84 miles with 10, 000. 10 or 11, 000 feet of climbing. It was a lot. It was a big day, but then over there, you could, you can stop at a cafe, get a coffee. It was, uh, yeah, it was great. The climb 

Lance: out of Moscow is brutal. It's, it's like, Two miles at over 10 percent or something like that.

Lance: It's really steep. It's got 

Ian (2): these 18 percent ramps on it. 

Lance: Yeah. 

Ian (2): Yeah. 

Lance: I had to stop several times. I like pull over and like, I need a minute for this anyway. Wow. 

Ian (2): That was my highlights. 2024. 

Lance: Sweet. Yeah. How 

Jake: about you, Hep? 

Lance: Um, the, the thing that comes to mind was being able to win the cross country, um, series again, for my age group, for the 50 to 59 year olds, um, that was in question for the last, like last three races.

Lance: And, um, it all came down to the very last [01:11:00] race at Washougal. Yeah. Um, the, the cross country mountain bike race at Washougal, uh, me and a teammate had been battling for the whole year. Todd Edwards, the Camus Phantom, he is a fantastic racer. Great on a mountain bike. Super good dude. Uh, we've been teammates and training partners and, and as luck would have it, the two of us were battling to win this and it came down to the final race.

Lance: Yeah. Like whoever won that race would, would win the whole. Seven race series and, uh, I managed to pull it off that day. What about the bar stuff? I know that's not technically over, but it's, it's over because all the races are done. So I, so you have one. I've, I've won the, the master's men 

Ian: bar. 

Lance: Yeah. Thank you.

Lance: Big congratulations. You can thank Ian for that because I saw him win last year and I thought, what are you going to do next year? I can beat that mother scratcher. I don't, I'm going to go for the, I'm going to go for [01:12:00] the bar. Um, I don't, I don't think I really have a shot at it next year. Why? Because, because, because my category changes in mountain bike.

Lance: And so I won't, I won't get the mountain bike or short track points that I got this year because I'm catting up to cat one. 

Jake: Well, maybe you need to host your own mountain bike race and make it such a hard race to get to on such an obscure day in some far off land. And yeah, And, and limit the number of people that can enter per category.

Lance: So it's, it's unlikely that I could win next year because I won't get the same mountain bike points or the same short track points because I'll be racing in a different category. And I would have to do a time trial, which I'm not, unless one of you idiots makes me do it with you. Which you will. That's just like, 

Matt: I'm not going to do it unless I'm going to do it, which I will do it.

Matt: Okay. So yeah, so we'll see. So yeah, I'll be surprised if you don't do, or I mean like this [01:13:00] time trial, that's coming up in March, 

Lance: that would count, right? It would, but I won't be there. I miss it again. It's on a weekend where I'm in Arizona. Okay. So there's a, there's a conference that I really shouldn't miss.

Lance: That's the same weekend as that race. And there ends up also being a mountain bike race in Arizona, the cactus cup, which, uh, I can squeeze in around my conference where I can't get back because I drive to Arizona and back. I can't get back in time for the, for the Michael Myers Memorial Time Trial. So. So yeah, so I, I wouldn't like an investor's conference.

Lance: It's an investor conference for one of my big investments. So yeah, I'm completely traitoring the team by missing it. Sounds good. Jake. 

Jake: Um, I was super stoked to be able to like actually return to writing and, um, Pretty much was able to ride from May until mid September until I had another medical [01:14:00] thing pop up on my, uh, my bingo card, which was, you know, unexpected, but I got that sorted out and it's all good and results are good.

Jake: Um, I was able to do a fun. Longer gravel ride with a group of guys. Um, it was kind of nice to return to that. And I know it's just one ride, but, and we did a few others, but it was just, it was a thing of beauty to be able to go out back out there and ride for almost three hours and not have any pain. Um, he did all the, or almost all of the Tuesday night gravel rides did a bunch of the fog hat.

Jake: Yeah, I think he did all the fog hat rides. Those are always fun. The flogging rides were fantastic. And, you know, just was able to do a lot of that stuff and found myself getting more and more fit towards the end of the summer and was actually starting to kind of feel like my old self. So it's nice and a reassuring thing to know that.

Jake: You can ramp back up and you can still kind of have that sense of like, Hey, I can still do this riding bikes thing and be like competitive and feel good about yourself. So, um, I've had this, you know, what has it been now? Like two months, if, if about, if not being able to really ride all that much. But, um, the last time I was out for 11 months, so this should be a quicker bounce back.

Jake: And if I'm able to get back on the bike [01:15:00] ride around January 1st, I'm thinking that, well, Hey, maybe mid February, I should be feeling pretty good. And then we'll go to training camp and feeling even better. So. I'm kind of stoked to have a, a decent 2025 if all things come together. So 

Lance: I feel myself not being able to stay in zone two when I'm riding with Jake.

Lance: I don't know. We'll 

Jake: see if I can get everything to line up, it'll be fun. And we'll just, you know, when you want to do something, you just keep getting held back and held back and held back. And then all of a sudden you're like, let loose and free and everything feels good. And you can actually do this stuff.

Jake: I'm just, I want to know what's still under the hood. Find out. So it should be fun to see. What happens for the rest of 

Ian: us? Yeah 

Jake: a couple other things So podcast wise I had a few podcasts that we did that I really quite enjoyed Um, I think one that I want to start doing more of because I always think it's a funny thing to kind of talk about and even debate a little bit is the A.

Jake: I. T. A. s. Am I the assholes? Yeah, those are fun. I love those for some reason. They're just hilarious and [01:16:00] they're fun. So, um, and we did one this year and that, that's something I think that we need to have on the radar for next year. Cause those are always a blast. Um, we had a couple of really cool guests on this year.

Jake: We had, um, Marley Blonsky on, which was a lot of fun. We had the guys, uh, Troy and Derek from SRAM came in. That was a lot of fun. And a few other people that joined us throughout the year. And I've got a bunch of people that have like, wanted to come on the podcast and it kind of falls back on me of like, I need to get this coordinated and set up and connected and, and, and all that other fun stuff.

Jake: So I'm hoping that in 2025, my schedule won't be quite so bonkers. And I can actually put a little bit more effort into lining these people up so we can have fun with them. Um, and I think. Probably my favorite podcast for a couple of reasons was number 332. And it was just kind of funny talking about, um, you know, does cycling get easier as we get older?

Jake: I don't know if you guys remember that one. It was a fun little talk, but you know, just talking about all the funny ha has of getting old and all that fun stuff, but the coolest thing about that was after that podcast was over, we all jumped on bikes and we went for a ride together, the four of us. Yeah, that was a great, that was a great day.

Jake: So. They, [01:17:00] um, we need to have that be a thing. What's the weather kind of gets good. And we've got the time where we can do that. So that would be cool to see that in 2025. For an 

Matt: easy ride. It was zone 

Jake: two, if I remember correctly. Yes, sir. Do you guys have any podcasts that you quite enjoyed this past year?

Jake: Anything that you can think of off the top of your head? 

Lance: Um, one I really enjoyed talking about was my deconstructing the Oregon trail gravel grinder, where, uh, we're able to talk about, my experience doing that race for the second time and how good Chad Sperry's events are and how, how cool that event is and how hard that event is.

Lance: And that was, that was a cool, that was the end of June. 

Jake: Yeah. And you and I talked about this too. And Chad has said that be happy to come on the podcast. Yeah. So that's just another person that we need to get into the full because man, the stories that that guy can probably tell from all the stuff that happening behind the scenes to the people, the cool people that he gets to interact with and just like the motivation that he finds to keep putting these 

Lance: great events together.

Lance: He used to put on the Cascade cycling classic. Did he really? [01:18:00] Like in, like the multi day road stage races. Okay. So he's, he's got history in the sport too. So yeah, he would be a great guest. 

Matt: Sweet. How about you boys? My favorite. And this is, we've done, been doing these for years. I, my favorite by far are the hot seat episodes.

Matt: Oh yeah. Those are always my favorite. Yeah. I just find them always enjoyable. We always come up with weird topics and they go and they, I like it when a podcast just spirals into rabbit holes and has a really nice flow to it. And I think that our, Our hot seat questions always end up doing that. And I tend to laugh the hardest during like the hot seat questions.

Matt: They're just funny. They're always fun and funny. So those by far are my favorites. And like I said before, I love the tour de France stuff. I love that time of the year. That's just the best. So I'm looking forward to looking forward to seeing what we do next year. Sweet. We do about a pot. We do the hot seats basically once a month.

Matt: So every four episodes. So the other thing, speaking of this, we've been super consistent over the years. [01:19:00] How many years is this? Six or something? We'll be finishing our seventh year. This is, it's impressive. I don't know what number, what number of podcasts is this? 351. 

Jake: Yeah, it's like, uh, March or April or something like that, that will be the starting of our, the comp, the finish, finishing our seventh year and starting of our eighth.

Jake: So next 

Matt: year this time we should do, we'll be around 400, we should do some, some sort of big something. We've done the, these big milestones, we've done them at bars and stuff in the past, which I think is super fun to have a live audience. I would love to do more live audiences, I really do enjoy those.

Matt: Yeah. 

Lance: And I think in those six years, we've You know how many times we've missed putting out a weekly podcast? Uh, one time. 

Jake: Yeah. One time. And I think we put out two the following week to kind of make up for it. Yes. 

Matt: It's just nice that we have, um, we have a volume of work that's out there. Not that like it's work, but like, you know what I mean?

Matt: Like we just have a volume of podcasts for people to listen to if they want to. 

Jake: It's kind of bonkers. If you look at our average podcast length, it's about an hour and [01:20:00] 25 minutes, I think if you average them all out. do the math of, you know, what that adds up to over the course of time. It's, um, it's a lot of days of like, Oh my gosh, you guys have talked that much and put that much stuff out into the world, you know, but it's good stuff.

Jake: Good. You can listen to us for a week. 

Ian (2): I don't really have a favorite that I've done. I don't think that I'm, I'm pretty new here. There's only been. Six months, maybe? I don't know. Oh, 

Matt: I was thinking he'd 

Jake: been here with us for a year. 

Ian (2): I don't think so. He came on 

Jake: early in the year and we did talk about some coaching stuff so that, and then you retired and like, Hey, we've got this open microphone over here.

Jake: You want to plug into it? I've got to say, 

Ian (2): I don't really have a favorite episode, but it's become my favorite day of the week. Pretty much. I come over here and talk bikes with my friends and uh, what's better? You know, I've known you guys. I can't stand you guys. I know. 

Matt: We know. 

Ian (2): It's weird, like, I've known you guys for a long, long time,[01:21:00] 

Ian (2): little talking down there and more breathing and kicking each other's butts. So, um, it's been good. It's been a good opportunity to get to know people more. Happy to 

Jake: have you on the team. It's a good ad, a good get for us. So, um, anything else about 2024, you guys have anything? Did you guys have like a favorite purchase of the year?

Jake: That was the other thing that was on my list. And then if you guys don't have anything, we can move on, but anything Bueller, 

Lance: I Upgraded my gravel bike and I loved that Envy Mog. Yeah, it's been fantastic What did you do with your first you saw it? I sold it. You sold it. Good job. I actually sold a bike Good job.

Lance: Most of my retired bikes are hanging in my garage. Yeah, but that one I actually sold good job We're 

Jake: getting pretty close to have two of them put up on the dialed cycling Consignment program. I do have a couple bikes for sale. Yeah, they will be posted up. Hopefully relatively soon The photography is all done and the posts are there.

Jake: We just need to put in all of the [01:22:00] specifics on them So I have a 

Lance: titanium raid rain bike for sale. Yeah a lightspeed just solo nice I have my old uh, bmc team machine for sale. Yep. 

Jake: Yep And soon enough, you'll have a Norco gravel, 

Lance: gravel search 

Jake: with a fresh new shifter 

Lance: with the fresh new shifter. That's a good gravel bike too.

Lance: So I've got a couple of bikes for sale. So hit me up. Yeah. That'd make you a swinging deal. There you go. 

Jake: Cool. Um, Ian, did you have anything like a favorite thing that you purchased? 

Ian (2): Outside of maintenance items like chains and tires, I think this is the year I've spent the least on cycling. Probably because I retired in January and I can't afford to buy any things anymore.

Matt: I'm weird in that I get like things all the time. Like every week there's like a new watch and a new wheels. You're kind of numb to it a little bit. I'm a little numb to it and I've got a lot of junk. I got a lot of stuff. [01:23:00] Got a lot of junk in the trunk as they say, but um, this uh, Garmin Phoenix 8 has been really awesome.

Matt: I've really enjoyed that. Um, it's been a good watch. Yeah. What about your Apple watch? 

Ian: Yeah. I wear two watches. Mass double fisting. 

Jake: That's funny. Um, you seem like you're pretty stoked on that e bike. Yeah, that's still something that you're kind of stoked on or is it? Yeah. 

Matt: No, I was planning on writing it up here But I was kind of late To the podcast already.

Matt: And so the e bike is super fun E bikes are just fun. E bikes are just like they're just like it is official e bikes are just fun Yeah, they're not necessarily like get a workout, but they're they're just awesome. Like I I remember taking it to the grocery store multiple times Once it's gotten cold You know, if I'm going to go out on the bike, I kind of want to go get a workout in.

Matt: Um, so yeah, so I haven't been riding it as much lately. Uh, but you know, anytime the weather's decent, that's fun to just take out. [01:24:00] It's, it's, it's just a, like, it gets the stamp of like, it's just fun. 

Jake: One last question for you. What was your favorite video that you put out in 2024? 

Matt: Do you have a favorite? 

Jake: I know it's like picking a child.

Jake: No, 

Matt: I mean, I, I have, I have stuff that, um, I don't know. I think there, okay, so I did this, um, Oh, I love the editing process. I think that I'm secretly like an editor underneath it all, like video editing, editing piece of the puzzle. And I did this one where I was talking about the vitals app. It's like a new app on the Apple, whatever.

Matt: And it's just like. There's the parts of the app, like zoom in, you know, that sort of stuff. And that it's been super fun to make stuff like that, where you're kind of either like going, you know, the camera itself or what it was like going through the product or coming, getting pulled out. And there's apps that are in different places in, in Z space.

Matt: And they all end up coming together [01:25:00] and looking just right for the app. Uh, that stuff is super fun to make. Um, and then I've done some different stuff with like. graphing different things and things like that. And then trying to really have like a, almost like a, um, grunge style to some of that stuff. And I've really enjoyed the tech, like adding texture to some of the data that we're displaying and stuff like that.

Matt: It's really 

Jake: fun stuff. Um, that is one compliment you get all of the times. Cause I, when I, Watch your videos. I'll generally like kind of jump down into the comments and just see what people have to say. And like every other person's like, Oh my gosh, that transition or this timestamp or whatever. That was a beautiful intro.

Jake: It's just all compliment, compliment, compliment. So 

Matt: I get a lot of nice comments. It's really nice to hear positive feedback. So, so yeah, I definitely, I spent too much time on it and it's, it's all these little, little things that sometimes are on the screen for people. You know, two seconds or whatever, but it's super fun to try to like, make it as good as it can be.

Matt: Yeah. 

Jake: If it makes you happy too, that's, that's tough. 

Matt: It does, but time, time is. 

Jake: It is, but you know, it's something that's a body of [01:26:00] work that you can go back and look at it and be proud of it. Yeah. 

Matt: That's the fun thing is like these videos that go up and you know, when you're like, Oh, should I spend the extra five minutes on this?

Matt: And you're like, this video will be up for the next 10 years. So might as well, you know, someone's going to go, like, I have people go back and look at videos and comment on stuff from five years ago. So it's, it's crazy. There you go. 

Jake: Might as well 

Matt: make 

Jake: them decent. Right on. Cool. Um, last question for you, Ian.

Jake: Do you have an accomplishment of one of your clients who you coach that made you super proud as a coach based on the work that they put in through your guidance? Is there anything that you can think of or are they all just a bunch of schlups that just need to work harder? He's got a big smile on his face right now and he's probably doing a good job of it.

Jake: Yeah, I wish you would 

Ian (2): have given me some warning on that one. Hot seat, yeah. Plus, 

Matt: if you call out one of your athletes, then your other athletes are going to kill you. Mm hmm. I'm sure they all do fantastic things, but I'm definitely 

Ian (2): proud of Tim for battling his way back [01:27:00] into fitness after being out all year with a knee injury.

Ian (2): Yep. Proud of Mario for doing every single workout that I prescribed. Sure. Sure. Um, without complaint in good spirit, even though most of them hurt. So, good job, a good job to all the guys, really. They're a great bunch of guys, uh, people, and I think every one of them have made gains. 

Jake: Sure. Anybody have, um, Like a notable, I don't know, finish, like maybe like a top, whatever, a podium finish or a win that maybe they hadn't had before.

Jake: I probably don't, I know I'm putting you on the spot and maybe we can circle back to this next week, but yeah, that's just one of those things. There 

Ian (2): is, and I can't think of it at the moment. 

Lance: Remy won, um, or podiumed in almost every crit he did. Yes, Steve did well, 

Ian (2): Steve did well. 

Jake: Gotcha. Well, we can come back to that later.

Jake: I didn't want to put you on the spot too much, but I think maybe if you knew something off the top of your head, it'd be kind of fun to like share on that too. So [01:28:00] Lance, I don't have any questions for you. 

Ian: That figures. 

Ian (2): When you get to my age now, you slight living vicariously through your kids. Now I'm kind of living through my clients.

Ian (2): They're doing better than I am. And, uh, yeah, something to be proud of. 

Jake: All right, let's uh, let's wrap this thing up boys. It's it's the uh, end of the show and it's time for one last thing And I think this is where Matt LeGrand jumps in and says some things about some 

Matt: stuff I always post well, I typically I try to post a video once per week ish time frame I mean i've kind of given up on being I was really strict for a long time and now i'm just like If it's once a week, it's once every two weeks I'm, not as good as I used to be but I did post a video yesterday And it was about the apple watch You Series 10 after a hundred days of using it.

Matt: Um, and it, it's a great watch. It, it fits really well. A lot of the watches that all of us wear sitting around here, we got a lot of garments. They, they're up on the wrist a little bit higher. They're a little, I would consider any watch that [01:29:00] sits up on the high, high on the wrist, a little bit more bulky.

Matt: So you'll find it like catching on sleeves. When you put your sleeves on, you'll, you might hit it against a doorknob or something like that a little bit more frequently, but any of the watches that are thinner sit really close to your skin. Whether the screen is big or not, if they're thin, they feel excellent on the wrist.

Matt: They don't, they feel like they're just part of your skin. Anyway, um, the Apple watch series 10 is thinner than the series nine. It's an excellent watch. It does a lot of things. It's surprisingly good. They're making a lot of leeway. They're making a lot of advancements towards being a proper cycling tracker.

Matt: Um, it's not perfect by any means. It's not going to have ant plus ever. Uh, but it'll do, it'll, you know, connect to your power meter if it's Bluetooth and it'll even estimate your FTP. So it, they're making advancements for sure. And, uh, and it's good to see each iteration of these kind of make small steps.

Matt: So that video is definitely worth checking out. [01:30:00] Um, the idea is kind of with these videos after 100 days to look at them and see how beat up they are. And so I actually had two Apple watch series, tens one, the bigger size and one, the smaller size, the smaller size. Uh, my middle kid has been wearing it.

Matt: And that one has some scratches on it. 

Jake: Oh, 

Matt: so macro lens, you break out the macro lens. You can really see, you can really highlight the damage that's been done. And if you want to check that out, the YouTube channel is youtube. com slash M LeGrand, or you can just search for me. And if there's two of me, if there's two Matt LeGrands, subscribe to both of them because you will not be disappointed in at least one of those.

Jake: Thanks, Matt. Appreciate that. Go check out that video. Ian, you alluded to saving something earlier to one last thing. 

Ian (2): I have gift certificates, Christmas gift certificates, um, they're 75 if you want to, if you need a stocking stuffer for yourself or the cyclist in your life. It's [01:31:00] a month of Dialed performance coaching, um, no obligations, uh, no obligations to sign up, just give it a try.

Ian (2): Uh, the gift certificates, um, like I said, 75 bucks, but, um, you can contact me if you're on our team, um, slack page, if you're part of that. Send me a DM or you can contact me at Ian at dialedperformancecoaching. 

Jake: com. Yep. Nice. Yeah. Go to the, the Dell performance coaching website as well. And you can read more about Ian and there's a contact form on there, I believe.

Jake: And probably the same email link if, uh, if somebody wants to contact you that way. Cool. That's a good prize. A little, uh, gift certificate for Christmas. 

Lance: Good gift idea. Yeah. 

Jake: Maybe I have to look into that. Lance. 

Lance: Merry fricking Christmas. You filthy animals. All right. 

Jake: That's all I got. Merry Christmas to you, my friend.

Jake: Cool. Um, Lance [01:32:00] talked about the bikes for kids thing that we did last weekend. That was a blast. Um, I was there, did not rise the first time I've missed that ride since we've been doing, it was the ninth annual. So I was bummed. But I was able to kind of leapfrog the ride. I was in, uh, um, one of our, a car and I was just basically like riding in front of everybody and taking pictures and having fun doing that and had a good time and got some cool pictures.

Jake: I'll share those here pretty soon. I did share some of them with the team, but, um, The main purpose of that though, is that it kicks off our bikes for kids campaign. And that is us raising money for less fortunate kids to buy them bicycles. And in years past, we've worked with the Vancouver police department and the Vancouver school system to identify kids, um, set them up with a bike.

Jake: And the one that the ones that are like the most fun is we'll set them up with the bike for this little, and we were doing mountain bikes last time, and they came out thinking they were doing this little, you know, mountain bike clinic, and they're going to get to ride these cool bikes and helmets and whatnot, and then just kind of a fun day way to spend their like afternoon of their day.

Jake: We fed them [01:33:00] pizza. And then when it was all said and done, we're going to do the group photo, get everybody lined up and they're like, all right, let's do the photo. And I'm like, Oh, by the way, before I take the picture. Those bikes and help us. Those are yours. And then they just explode and you start taking pictures and the kids are like, yeah, it's just, it's craziness and they have a blast.

Jake: And so, I mean, we'll do that again. And then hopefully we can even like try and identify certain kids and just our communities. Um, and you know, it doesn't have to be a big pomp and circumstance and crazy little, you know, party thing like we did with the Vancouver folks, but it could be just a kid that.

Jake: We know would benefit. And if, if you are somebody who lives here local and you know, have a family with a kid that just would love to have a bike and the family just cannot provide that, maybe reach out to us and we'll see if we can hook them up. It's right before Christmas time. So we could potentially even help with that now.

Jake: So that'd be kind of fun. But if you want to help support this whole campaign, we're going to be basically raising money for the next. Three, four months to come. And you can go to any of our social media stuff, um, you know, on Facebook or whatnot, and you can see some links there and we'll post up some more stuff.

Jake: And [01:34:00] there's links to our GoFundMe where you can donate some funds to that. And the funds are all tax deductible because it's to a nonprofit or an organization and an entity to support these. And you're going to help us support some kids. Should be cool. Yeah, very cool. All right. That is it. We are done.

Jake: We will be back next week with one of these after Christmas. So, but before then Merry Christmas, everybody. Thank you for listening and hope you have a great Christmas season and happy holidays and all the other fun stuff. Anything else, boys? 

Matt: That's it. Don't do it up. Don't do it. Don't do your Christmas away.

Jake: All right. We will be back next week with another one of these and until then, bye for now.