In this episode Coach Tim Hall and Coach Zach Gregg discuss the process of taking time off the bike to rest and recover ahead of the next season. The coaches discuss how rest will help you have growth and breakthroughs in order to build back better next season. They also give their thoughts on how strength training in the gym can help you improve as a cyclist. *0:00 - Intro and what we've been up to *5:00 - comparison of Boulder, Austin & Tucson *10:00 - taking that off-season break *11:50 - Zach's off-season break process *15:00 - importance of mental, emotional, and habits during the break *17:00 - how long to take the break *20:00 - picking a date to kick off the training plan *23:00 - how extra time off can help you *25:30 - physiological changes that occur during rest *31:45 - the best process to starting back riding *34:45 - other things to think about and do during the break *37:45 - importance of having other outlets in life *42:30 - introduction and importance of strength training *45:50 - importance of muscular/skeletal balance *47:45 - how gym work can improve confidence *50:20 - fatigue resistance and gas in the tank *54:00 - on being wasted after training

This episode is with Sean Gardner of CS Velo, perhaps best known as the first rider to complete an Everesting challenge in under 7 hours. Sean shares how he got talked into racing bicycles while in college, and how that's led to him racing at the highest level in the US. He shares insight into the changes he made from his first Everest attempt to the second one leading to breaking 7 hours. Plus, he discusses the experiences of support he's had on various teams he has raced for, among other interesting topics. Most recently Sean won the first ever Gran Fondo National Championship in Asheville, NC. I believe you will enjoy the insight and discussion! *0:00 – Intro and how Sean got into the sport of cycling *4:00 – Sean’s first bicycle race *7:00 – impact of collegiate cycling at Virginia Tech *9:40 – excitement of collegiate national championship *14:20 – impact on motivation because of collegiate nationals *17:00 – development and breakthroughs after graduating college *20:00 – experience racing for Gateway-Harley team *25:40 – the mission of the CS Velo Team *28:10 – CS Velo experience and his specialty in the sport *30:50 – Sean’s sub-7 hour record breaking Everesting experience *38:10 – dealing with the media response to breaking the record *41:00 – seeing the record broken by an Irishman six months later *45:30 – Sean’s biggest takeaway from breaking the Everest record *46:40 – the importance of mindset and reaching higher *48:10 – winning the 2021 Gran Fondo National Championship in Asheville *53:00 – unique experience and fun to be had at a gran fondo *55:10 – winning the Beech Mountain KOM over Matt Zimmer Follow Sean Strava - https://www.strava.com/pros/1780717 Instagram - https://www.instagram.com/sean_the_gardner/ CS Velo on IG - https://www.instagram.com/csveloracing/ Everesting record story - https://cyclingtips.com/2020/10/new-everesting-world-record-set-under-7-hours-by-sean-gardner/ Record is broken - https://cyclingtips.com/2021/03/ronan-mc-laughlin-has-smashed-the-everesting-record-in-6-hours-40-minutes/ Under the Sun on IG - https://www.instagram.com/under_the_sun_podcast/

This episode is all about downhill mountain bike racing with PJ Noto, the Bike Park Manager of the Sugar Mountain Bike Park. PJ was the assistant coach at Lees-McRae College for six years before developing a downhill bike park in the High Country at Sugar Mountain, NC. He shares the story about his growth in the sport as coach, then bike park developer, to now a race promoter in conjunction with Downhill Southeast, the premier gravity race series in the Southeast. The finals of the race series are on July 31-August 1st on Sugar Mountain, and PJ shares what the courses are like and what big names will be racing. The discussion also includes stories PJ and I have experienced during our years together in collegiate cycling, especially epic travel stories of breaking down all across the country. Hopefully this episode encourages you to visit Sugar Mountain and maybe hop on a downhill bike for a run down the mountain! Follow PJ Noto Instagram: https://www.instagram.com/pj.noto/ Follow Sugar Mountain Bike Park Instagram: https://www.instagram.com/sugarmtnbikepark/ Website: http://www.skisugar.com/bikepark/#park Downhill Southeast Website: https://downhillsoutheast.com/ Instagram: https://www.instagram.com/downhillsoutheast/

Our final wrap up show about Unbound Gravel is with David Kahn, who is finally back in the US after a trip to Europe for the Enduro World Series. David shares what it was like for him from the start in downtown Emporia until things deteriorated up to checkpoint #2 at mile 156. Andrew Sparks rejoins the show to share what he saw from David and I as we were zombified from the physical and mental battle. We all share final thoughts about doing it again in 2022, plus what changes we would make to our equipment, our strategy, and our mindset IF we get the opportunity again. We hope you enjoy the stories! Please share this episode with a friend who you believe would benefit from our experience, as this would help us grow our audience. Also, like and follow the Under the Sun podcast on your favorite platform, and leave a review letting us know what you think about the show. Reviews help us grow the audience and increase our reach and awareness. Thank you for listening! Send us questions and comments via DM on Instagram or email us at [email protected] Follow us on Instagram: Podcast - https://www.instagram.com/unboundgravel/ David Kahn - https://www.instagram.com/david_kahn13/ Andrew Sparks - https://www.instagram.com/andrew_sparkie/

Coach Zach Gregg and Coach Tim Hall breakdown and discuss 6 important fundamentals to the time trial discipline. These 6 fundamentals can be applied across multiple disciplines in the sport of cycling, not just road racing. So whether you are a MTB or CX, Road or Track competitor, some or all of these fundamentals can be applied. Coach Gregg is a time trial specialist for Team Project Echelon. He placed 10th in the 2021 US Pro National Time Trial Championship in Knoxville, and a week later won the 2021 Elite National Time Trial Championship in Florida. There is a lot of info packed into this episode, and can be utilized by any competitor in the sport. Listen and level up! *0:00 - Time Trial intro *3:40 - Zach's attraction to time trialing *6:45 - Fundamental #1 is Ability *7:45 - importance of pacing *10:10 - ability to carry speed *12:40 - Fundamental #2 is Mindset *19:00 - Strava is time trialing *20:30 - Fundamental #3 is Equipment *24:40 - speed impact from position on the bike *25:50 - steps to take to improve equipment *27:50 - aerodynamic considerations to focus on* *30:15 - position maintenance *34:40 - video tricks & eyeball wind tunnel from Zach *40:00 - Fundamental #4 is Training *41:25 - Zach's training prep for Nationals *44:40 - frequency & workouts on the TT bike *50:00 - flexibility and core importance for TT *52:30 - stressing all energy systems as courses vary *53:50 - examples of intervals to perform *57:40 - training to the demands of the event *1:00:10 - Fundamental #5 is Competition (Racing) *1:03:45 - view TT races differently than other types *1:05:45 - dialing in your race day routine *1:09:20 - Fundamental #6 is Experience *1:11:35 - accelerate growth from mentors *1:13:50 - Zach shares his Pro TT and Elite Nationals experience *1:16:00 - Knoxville TT experience for 10th at US Pro TT *1:22:20 - takeaways from the Pro TT to improve upon *1:25:20 - from underdog to favorite at Elite Nationals in Florida *1:27:15 - champions ride their plan *1:28:15 - winning nationals by just 2 seconds *1:32:20 - do not "half ass" it, go full gas, watch what happens

We catch up with Matt Zimmer of Project Echelon Pro Cycling after the US Professional National Championship in Knoxville. Matt competed in the Time Trial and Road Race, and he shares what that buildup and race experience was like for him and his team. We also discuss his racing plans for the remainder of 2021, which includes a stint in Europe. P:lus, we get his podium prediction for the Tour de France. Sit back and enjoy the stories! Photo Credit: Snowy Mountain Photoo

Unbound Gravel has come and gone, and in this episode we begin to share the experience and memories of Andrew Sparks and Coach Tim Hall. We breakdown our thoughts from the start line to moments of despair, realizing crossing the finish line isn't a possibility on the day. From crashes to flats to mechanicals to nutrition/hydration issues and everything in between, we break it down. We will record another episode with David Kahn to share his stories, and pull it all together for a final wrap. The fullness of Unbound cannot be contained with just one conversation, so we hope you enjoy this and subsequent discussions about this amazing gravel race in Kansas.

We are in Emporia, Kansas, for the Unbound Gravel 200 mile race, and we speak with Andrew Sparks and David Kahn about the buildup to the 2021 event. Andrew and David share stories about how we all got to this point, the lessons we've learned, and what we hope to gain from this unique experience. CX Hairs Preview Women - https://cxhairs.substack.com/p/20-women-belt-buckle-hopefuls-to?r=1evme CX Hairs Preview Men - https://cxhairs.substack.com/p/34-men-belt-buckle-hopefuls-to-watch

The upgrade process is a key element to the lifeblood of competitive cycling. Everyone begins as a Category 5, but Category 4 all the way to Category 1 or professional is possible through improved skills and superior results. In this discussion, Coach Tim and Coach Zach discuss the ins and outs of the upgrade process. *0:00 - intro into the discussion of Upgrades *9:00 - why upgrade categories? *14:30 - race the race, don't race for points *19:00 - the value of quality race experiences *25:30 - how state and regional points series help *31:30 - how a coach can be helpful to upgrading *38:00 - when is the best time to upgrade? *45:00 - benchmarks to have breakthroughs *53:30 - moments when you should downgrade *1:00:00 - juniors USAC Upgrade Policies: https://usacycling.org/about-us/governance/policy-viii USAC Upgrade Info: https://usacycling.org/resources/upgrades photo credit: USA Cycling website

Today I am drawing the line. In this episode I tell a story about a recent 8 hour training ride, and how the ride was partially inspired by the story of Marcus Luttrell. There is no comparing a selfish bicycle ride to a life and death situation while serving your country, but Luttrell's story has always inspired me due to the harrowing details. We can all learn from Marcus' story and apply his never give up mentality. Draw your line, get there, and then draw another line. You will amaze yourself at how far you can go, one line at a time.