BeSpoked - The Cycling & Triathlon Training Podcast

A weekly Health and Fitness podcast featuring
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Episodes of BeSpoked

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Pav Bryan is joined by Spokes Mental Fitness Coach, Alan Heary. They discuss how to cope with a bad race or when training just isn't going your way.They detail how to cope with the pressure without losing the arousal of competing, how to turn negative thought patterns into positive and how to really ensure you head into your races in the perfect headspace. Alan also sets a challenge that you can complete solo or within the Spokes Performance Training Advice Facebook group. 
Pav Bryan is joined by two-time cancer survivor James Golding. They discuss James' amazing story, what his life was like before his diagnosis, as he beat cancer (twice) and his life after, including his ambitions to become the first British winner of the Race Across America.Listen in to find motivation and inspiration to smash your goals, reasons to never feel defeated, and how to keep going when everything is screaming stop!As always, join our SpokesFit Facebook group for access to Bespoked challenges!
Pav Bryan is joined by Dr. Vince Marcel of Infinity Bike Seat. They discuss how your lifestyle, environment and diet can be affecting your ability to perform at VO2 max. They give you an easy to use guide on how to improve your athletic performance, without having to put any extra training effort in.Listen to this episode if you have any interest in looking for "out-of-the-box" influences to better your power output.
Pav Bryan is joined by Spokes Expert Coach Ian Jenner. They finish up this three-part recovery series by discussing one of the most crucial elements of recovery; nutrition.Listen in to find out some simply tricks to revolutionise your nutrition and gain valuable performance benefits. As always, join our SpokesFit Facebook group for access to Bespoked challenges!
Pav Bryan is joined by Lottie Whyte and Joe Gray from Myo Master. They discuss the "out-of-the-box" elements to recovery and some tools that simulate techniques such as massage and compression in a more convenient and cost-effective manner.They talk about percussive therapy, the science behind it and how accessible it is to the average consumer. They also discuss compression wear and how modern day technology is revolutionising the industry.Listen as they bust some little known myths about recovery, that will have you considering exactly how you approach your down time!
Pav Bryan is joined by Spokes Expert Coach Paul Skelton to discuss the importance of sleep and relaxation as an element to improve your recovery.They discuss exactly how many hours you need to sleep per night, how quality affects it and ways to maximise your recovery during down time. They also give you a simple cheat guide to when you know you won't get enough sleep; like before a big event or when travelling. They finish with a simple challenge which you can get involve in within the SpokesFit Facebook group. 
Pav Bryan is joined by David Carrozza from Spruzzamist. David and Pav developed the worlds first 'Hot Weather Protocol' a system for training that incorporates all the latest scientific thought around how we should prepare our bodies to train and race in the heat.Listen in to find out some simple tricks to ensure that, as the weather turns hot or you approach an event at a higher temperature, your training and racing doesn't suffer.As always, join our SpokesFit Facebook group for access to Bespoked challenges!
Pav Bryan is joined by time trial specialist Jon Schubert; 2019 winner of the British Best-All-Rounder (BBAR), former 24 hour time trial champion and competition record holder for the team 100 mile, 12 and 24 hour distances. Oh, and he also rode around the world...Listen in to find out what Jon's training is like, his advice for those targeting long distance time trials and his epic Muscat to Salalah world record ride.They finish setting up a challenge which you can join in the Spokes Performance Training Advice Facebook group. 
Pav Bryan is joined by time trial specialist Emma Lewis; 2019 RTTC Champion of Champions, National 50 Champion & Gold at the National Team Time Trials.Emma tells her story; her rise to success, what her training is like, what she does differently to her male teammates and what targets she has for 2020.They finish by setting up a challenge which you can follow solo or join the Spokes Performance Training Advice Facebook group to partake with a likeminded community. 
Pav Bryan is joined by Spokes Mental Fitness Expert Alan Heary. They discuss exactly what anxiety is and why it is both devastating and crucial to athletic performance. They finish with giving some tips on mastering it.This episode is a must listen to if you either suffer performance destroying anxiety or if you never experience it at all. Join Alan's anxiety based challenge in the Spokes Performance Training Advice Facebook group. 
Pav Bryan is joined by Spokes Strength & Conditioning Expert Scott Pearson. They discuss how you can progress your off-the-bike work from beginner to advanced and avoid any plateau or staleness. They finish with giving you several top tips as you look to make the most of your strength work.Join in Scott's Challenge in the Spokes Performance Training Advice Facebook group. 
Pav Bryan tells the story of his Seven Summits world first and record ride. Listen in to find out what it takes to train for and plan a ride that climbs over 43,000 meters in 725 miles. Find out what Pav ate, how he coped with over 62 hours on the same hill and what kind of kit he was using.
Pav Bryan is joined by Professional Cyclist Alex West. They discuss Alex's crash which left his career almost over. Find out exactly how you should cope with setback and the best and most efficient path the full strength.Whether you have had an accident, a new job, a new member of the family, or anything else, listen in to find out exactly how to reinvent yourself and build yourself back up to strength. 
Pav Bryan is joined by Martin Green from Shokbox to discuss all topics surrounding travelling with your bike. If you ever suffer with anxiety about flying (with the bike!), this episode will help settle your mind and help you focus on enjoying your trip.Listen in to find out some trade secrets that make the experience a lot less stressful; including offering several hacks for making the journey cheaper and all round more enjoyable! 
Pav Bryan is joined by Spokes Coach Ian Jenner to answer a question we are hearing a lot of lately; "is FTP test is actually worth it?"Listen to find out exactly what one of our expert coaches feels about this and learn some interesting ways to ensure that, whatever testing you do, it is executed perfectly!
Pav Bryan is joined by Spokes Mental Fitness Coach, Alan Heary. They discuss exactly what Motivation is and just how important it is for athletes to be able to maintain.They discuss why it is so important to remain proactive with motivation, what to do when it starts to disappear and some simple tricks to mastering it.They finish with a challenge which you can do to start conquering your own motivation!
Pav Bryan is joined by Karl Meltzer, world renowned, serial ultra-run winner. They discuss how Karl approaches his training and racing from all facets; including how he ensures that he never cracks mentally and always beats his demons.Listen in to get behind the scenes look at Karl's Appalachian Trail World Record, his record of the most 100-mile run wins and join in with his challenge which he sets to you; which you can also follow in our Spokes Performance Training Advice group.
Pav Bryan is joined by Spokes and British Cycling Strength & Conditioning Expert, Scott Pearson. The third episode in the Strength and Conditioning series, they discuss their thoughts around why core training is crucial to endurance athletes.They break some myths and offer some practical tips on getting started with your own routine. They finish by setting you a challenge you can do from your front room!
Pav Bryan is joined by Sean Conway to discuss his career as an adventurer. They discuss his path to becoming a world record breaking athlete, the successes, the setbacks and how to come through it all.They also give tips on how to get started yourself, how to keep going when times are tough and what kit you might need.They finish setting a challenge for your own epic adventure! 
Pav Bryan is joined by Tim Lockemy, Host & Creator of 'A Path To Contentment Podcast'. They discuss how crucial, yet damaging, it can be to compare yourself to other athletes.They give tips on turning negative processes into positive ones and give you a challenge, which you can join in the Spokes Performance Training Advice Group.For more info on Tim's work, check out his podcast 'A Path To Contentment'.
Pav Bryan is joined by GCN Presenter Dan Lloyd. They discuss how to be successful as a racing athlete, the methods to which you can improve, how to deal with hard times and give some general tips on cycling.They finish discussing how not to be a pushy parent and how to nurture a child to be both successful and love cycling.
Pav Bryan is joined by GCN presenters Hank and Chris. They discuss their different entry to the professional cycling world, what racing pro was like for each of them, give advice on how to create your own path to success and talk about what you can see on GCN soon.They finish giving some top tips for racers who are struggling and the one piece of advice that they wish they had been told when they were pro.
Pav Bryan is joined by Spokes and British Cycling Strength & Conditioning Expert, Scott Pearson. The second episode in the Strength and Conditioning series, they discuss their thoughts around why injuries actually occur and how best to respond when one occurs.You will learn why it is important to have a strength and conditioning regime, how long these sessions should be, how many times per week to do them and what types of moves they will contain.They finish with giving you some top tips on injury prevention so you can ensure that your training and racing never get disrupted.
Pav Bryan is joined by Spokes Mental Fitness Coach, Alan Heary. They discuss exactly what 'The Zone' or 'Flow' is and just how important it is for athletes to be able to access.In this episode you will learn how to access 'The Zone' and the benefits to your training and racing that this will bring. You will find out about anti-distraction techniques and how to remain calm in high pressure circumstances.They finish giving you some top tips on exactly how to get started and how best to utilise this.
Pav Bryan is joined by Spokes Stars Zuzi and Guy, plus Zwift Co-Founder and CEO Eric Min to discuss the role that exercise, nutrition and support play on mental health.In this episode, listen to first hand stories of overcoming mental health problems with cycling/sport and nutrition. Plus get tips on how to maintain a healthy mental state, regardless of whether you identify as having challenges or not.This episode is a must listen if you want to learn positive mental health practises to compliment your existing training and lifestyle regime.With thanks to Pete Donohue, TeamZF, for the idea and connection.
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Podcast Details

Created by
Spokes
Podcast Status
Hiatus/Finished
Started
Jul 1st, 2019
Latest Episode
Aug 4th, 2020
Release Period
Weekly
Episodes
47
Avg. Episode Length
38 minutes
Explicit
No
Order
Episodic
Language
English

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