Hello, space-monkeys! This is a PSA!

Going forward you will now be able to find new episodes of Cycling in Alignment with me and all of my illustrious guests on a new channel.

I would be eternally grateful for you to take an extra moment in your day to re-subscribe to the new Cycling in Alignment RSS feed by clicking on one of the links below or searching "Cycling in Alignment with Colby Pearce" on your podcast app of choice. Thank you! 

https://open.spotify.com/show/3AYL8IuWfnLCVrtoGJU9I7

Cycling in Alignment with Colby Pearce on Amazon

https://www.iheart.com/podcast/269-cycling-in-alignment-with-81951689/

Cycling in Alignment with Colby Pearce on PlayerFM

Colby and Jeff reminisce about the glories of racing days in the past. With over 30 years in the sport himself, Jeff's knowledge and deep understanding of training and racing is layered in this comprehensive conversation. Knowing your numbers, and the numbers you want, speed, heart rate, power, etc is one thing that Jeff will help you find as an athlete, but more importantly, Jeff knows the greater significance of your perceived rate of exertion. How do you feel? It's not always just about graphs and numbers this week with Coach Winkler. 

We are framing the discussion on endurance training recovery around Paul Chek's, Six Foundational principles: sleeping, breathing, eating, thinking, drinking, and moving. This a perfect framework to discuss the essence of recovery. 

There are many things we can do to facilitate the recovery of our muscles. Some popular techniques include massage. cryotube therapy, Norma Tech compression, ice baths, inversion table hanging, electromagnetic pulses, etc., but none are more effective than the basics. 

Matt Maruka and the Light Diet: https://chekinstitute.com/podcast-episode-notes/ep-99-matt-maruca/

Soma breath: https://home.somabreath.com/lessons/day-1-correct-your-breathing/

Follow with each subsequent day [7 days total] NOTE: To find the link for the subsequent day, you must page all the way down to the bottom [past the comments] and you will see days 2-7.

Paleo Diet for Athletes: https://thepaleodiet.com/lifestyle/for-athletes

Belissa Vranich: https://www.thebreathingclass.com/breathe-usa

Metabolic Typing Diet: http://www.metabolictyping.com

Failure is uncomfortable and unwanted but it comes across our lives in often unexpected ways. Learning how to deal with it and most importantly, learn from it is an invaluable ability. Colby the stories of a few of his biggest failures and the lessons he learned from each.

Back for a solo episode to demystify some common false beliefs about cycling. I will clarify some falsehoods related to cadence and some common misconceptions about suffering in the saddle. I expand on the idea that poor breathing is a systemic problem in our culture and outline the correct technique. Finally, I'll share some ideas around expanding your movement practice to other activities or functions outside of riding. More time in the saddle doesn't always lead to growing as a cyclist. Ride in flow. 

Paul Chek - breathing https://www.youtube.com/watch?v=6KZlCI2QmWE&t=2s

Ed Harrold - https://www.edharrold.com/breathwork-wellness-retreats

Soma Breath - https://www.somabreath.com 

Jason Williams, Retül fitter at the Specialized Experience Center in Boulder, is here to discuss the methodology of Retül fitting and how the technology is used to help fitters make decisions during their fit process. We delve into the strengths and potential pitfalls of using comparative data. We also discuss the current trend of road riders slamming the saddle forward. If you have comments or questions about this episode, please post them on the Fast Talk Labs forum, there is a page for this episode. Make sure to @colby so I get the post. Thanks to Jason for making time to talk shop with me today. 

Specialized Experience: https://specializedboulder.com

Keith Bontrager K.O.P.S. https://sheldonbrown.com/kops.html

Happy Freedman is a 40-year bike fitting veteran and expert. Prepare yourselves for another round of bike-fitting nerd-dom. Happy and I don't agree on every aspect of bike fitting, so I hope you find the explanations of our respective thought processes helpful. We share our separate opinions on the merits and pitfalls of selling bike saddles, seat-posts, cleats, etc. as a bike fitter. 

Happy's Site: HappyFreedman.com 

Medicine of Cycling Conference - https://www.medicineofcycling.com 

Science in Cycling - https://science-cycling.org/conference/ 

Podcast: What is Bike Fitting? Live from the Philly Bike Expo https://podcasts.apple.com/us/podcast/ep-6-what-is-bike-fitting-live-from-philly-bike-expo/id1477543731?i=1000456088411 

Jerry Gerlich, a Steve Hogg Certified bike fitter based in Austin, Texas and I go way back and share a lot of common knowledge about bike fitting due to our mutual teacher and mentor, Steve Hogg. We dork out big time and get honest about fitting mistakes and learning how to reframe those experiences as learning tools. We relate Jerry’s musical talents as a drummer to some of the same rhythms and attention skills that bike fitting requires. 

RESOURCES:

https://podcasts.apple.com/us/podcast/ep-4-watch-listen-tools-bike-fitting-jerry-gerlich/id1477543731?i=1000452902450

After starting with a disclaimer, that he is not a doctor, Colby outlines a few guidelines for supplements. 

First, understand the concept of bio-individuality. 

Next, know that eating good, healthy food should always the first choice when you want to increase your body's performance. 

Absolutely use discernment when reading labels and marketing materials related to supplements. 

Answer a few questions about why you're taking supplements in the first place. 

- Is it to optimize health? 

- Or is it to take a shortcut? Maybe to bio-hack? 

- Maybe to optimize performance?

There are many variables that affect studies about supplements that can affect their findings. 

Colby's note to coaches: you can make recommendations or suggestions, but the athlete is making the choice and takes responsibility for any supplements they choose to take. 

https://heartandsoil.co/

https://www.globaldro.com/Home

https://www.usada.org/wp-content/uploads/supplement-guide.pdf

https://omegaquant.com

https://articles.mercola.com/sites/articles/archive/2020/08/01/benefits-of-good-iron-levels.aspx

https://www.usada.org/wp-content/uploads/supplement-guide.pdf

Gluten is bad news for your body and today we've got an expert in the subject who will explain exactly what the long-term effects of consuming gluten are. Trevor Connor, who you know as the host of Fast Talk is also the CEO of The Paleo Diet. We talked about keto and carnivore and veganism; we talk a lot about gluten and specifically the challenges that it brings. We get geeky and scientific in this episode but don't worry if you're not a science person; you're not going to get lost. Trevor does a great job of bringing it back to some relatable and understandable context. 

RESOURCES:

Anit-Factory Farm Shopping Guide: http://www.trufkinathletics.com/books.html

Trevor’s series on wheat: https://thepaleodiet.com/the-wheat-series-part-1-wheat-and-the-immune-system

Paleo Diet page on nutrient density: https://thepaleodiet.com/eliminating-non-paleo-foods-improves-nutrient-density

Metabolic Typing Diet: https://uprightmovement.com/wp-content/uploads/2014/06/The_Metabolic_Type_Self_Test.pdf

The Paleo Diet for Athletes: https://thepaleodiet.com/product/the-paleo-diet-for-athletes 

The paradigm of climbing an endless mountain paints the picture of an athletic journey that at points will be fraught with endless comparisons to other athletes, and devastating setbacks with illness or injury. What if training and racing is more of an orbital journey? Your goal is one point of the orbit. At halfway, you can see your goal on the horizon. 

For the full journey, listen or read the transcript in the show description on https://www.fasttalklabs.com/category/cycling-in-alignment/.