Dr. Allen Lim: All About Salt - Ep133 This conversation with Dr Allen Lim covers a broad range of topics including heat stress adaptation, handing up water bottles and driving busses when you have a doctorate, salt and the sodium - potassium balance.

Go For A Walk - Ep132 This episode of Cycling in Alignment is about the most fundamental pattern of human movement: Walking. Old school cycling would command that riders stay off their feet but I would offer that this is an old ideal that should be lit on fire and kicked off a cliff.  Walking is an absolutely essential aspect of the human experience and one that is easily taken for granted. Without proper gait patterns, many basic movement are compromised and at best daily life becomes impractical; at worst, it becomes impossible.  Cycling makes us bad walkers but lots of walking will help your cycling.

GOATA: Ricky Stanzi - Ep131 This conversation is with GOATA Movement coach Ricky Stanzi. In our discussion, we unpack the philosophy of GOATA movement, what it is and the origin of this philosophy. GOATA stands for Greatest Of All Time Athletes. It is a movement education system that is based on movement principles observed in young children, tribal peoples, and the best movers in many different sports. From these observations, seven global laws were created. To hear more about this system of movement, enjoy our conversation. Links: GOATA Instagram ►► https://www.instagram.com/goata_movement/ GOATA Website ►► https://goatamovement.com/

Shop Local and Organic / Birdwatching for Cyclists – Ep130 One more solo walking podcast in which I tell you a story, grandpa Pearce is here to tell you about the way things used to be.  The point I am making specifically is about how modern training has become dictated by head units and power zones, and why this is problematic.  Riders assume that they are more productive or will make greater gains by following a precise workout plan or description but I would offer this is incorrect. Training is best guided by sensation and intuition, based on understanding of the athlete’s goals and objectives. Many modern riders don’t like this because this method is perceived as nebulous or imprecise.  Links: Contribute! ►► https://www.colbypearce.com/podcast/

Forging, hardening, quenching, sharpening – Ep129 This episode is a discussion of how the creation and construction of a Japanese samurai sword, or katana, is an excellent analogy for training in cycling. I break down these concepts in parallel so we can have a better understanding of how cycling training is performed in the proper sequence, and I explain how and why modern cycling is attempting to bypass this sequence to the detriment of the athlete.  Phase 1 Initiation:  Start with sand: this is you at the start. Raw material.  Apply heat. Heat is the equivalent of intention. A dream, goal or objective. Yin vs Yang. Heat is masculine, cool is feminine. The dream is what gives drive to the training, it crystalizes intent. Shape the dream. Phase 2 Hardening:  Hammer molten steel.  The initial training: repetition. Not super hard, but hard enough to shape. Too hard and you will shatter the molten steel or flatten it. You want to shape it, not shatter it. This is endurance training.  Cover with mud to prevent oxidation.  Smelt - stick pieces together. You can’t see the metal, you judge when it’s’ ready from the color of the fire and from intuition.  The color of the fire is training intensity - Intuition = feeling of when it is time to remove from the flame Phase 3 Purification:  Fold the steel many times to get out the impurities. Folding = intervals. “Strike while the iron is hot”. Adjust the carbon content of the steel. This takes lots of work and power. At lunch, the sword makers hands may be shaking. If you stop half way through, the sword will break. The process must be complete. It’s a battle against the heat: heat is the dream, you are shaping the dream and working with it. “Pray and move your feet” “Dream and move your ass” If you miss a hit on a thin sword, it becomes dented and damaged. You must strike with precision.  Final shape is decided so concentration is required.  Finish with clay - this is applied to form the Hamon pattern, which comes out when the tempering is done. Apply the clay to the metal, this creates the Hamon pattern, which indicates the hardened steel from the spine of the sword, the cutting edge. Each Hamon pattern is unique to each sword. This is your exact expression of fitness in a given race: your speed, reactivity, ability to execute tactics, corner, sprint, climb, endure. The clay is heated to 720-800 degrees C, then plunged in water repeatedly. This is when the soul is infused in the sword. The curved nature comes out, as the sword warps during quenching. This is the final process that makes the sword both flexible and unyielding, the blend of these two attributes gives it true cutting power.  Phase 4 Sharpening: Blade is sharpened. Final step. A sword sharpener studies for 10 years under his master. It takes 2 months, 8 hrs / day for 6 days/ week to complete one Katana. It is a difficult, honorable task.

How to Pedal a Bike V3.0  - Ep128   In this pod, I discuss the importance of proper and correct form again. I get a lot of questions on this topic, so thought I'd revisit it.   SEATED: Like you are on a flat pedal. Push early in power phase. Do not pull up. Axial extension of the spine. Feel shoulders depressed and retracted. Vertical movement of diaphragm, 360 deg expansion of lower ribs. Head over foot during periods of higher torque. Less head over food during higher cadence. Rotary model: IABH, lateral aspect of the foot. Fifth metatarsal. Not done with orthotics or support, tension must be intrinsic to the system. Otherwise we are isolating joints. All prostethic devices weaken the system. All human movement is rotary.   STANDING: Head over foot. This rocks the bike. Narrow bars ruin head over foot. Trainer riding ruins head over foot.Push early in power phase. Do not pull up except in a sprint. Pull on ipsilateral bar.Hips and shoulders are relatively quiet. Bike moves under the body. when this doesn’t happen, you look like you are on a stair master. Weight is more forward over BB. Arms may be bent more or less, depending on intensity, grade, cadence. Standing can be used for increased power or recovery. In order to use it for recovery, weight must fall on the pedal. See point #1.   Links:   My Website/Podcast Page ►► https://colbypearce.com/podcast

Training in the Rain and Running from Thanos - Ep127 This episode is about a client who has undergone significant life and health challenges. We have exchanged several emails about his situation and had very honest discussions regarding his choices and trajectory in the sport of cycling. He has given me permission to share his story with my audience, we agree it may be of value for others to hear our discussion. This client’s name is Josh and he has experienced significant trauma in his life. His response to this trauma has included an expression of extreme behavior in his practice of cycling. The results of this evolution have led him to a state of health that involves multiple complications including episodes of anxiety, low hormone levels, and sensations of extreme duress during training and racing. I hope you find this direct and honest discussion of the events in Josh’s life helpful. One person’s healing is all people’s healing.

Ideas to Restore Health - Ep126 This episode is a discussion about restoration of health when you are not feeling quite so perfect. Here, I reflect on my own state of health and strategies I have employed with myself and my athletes to spring back to full vital capacity.  Understand that illness is usually a sign that you have done too much and are in a depleted state, rather than an indication of exposure. Both can be factors in illness, however a person with robust physical health and life force energy can  stay healthy even in an environment with multiple challenges.  Links: Wim Hoff video on YouTube ►► https://www.youtube.com/watch?v=m-LxehFFqiQ

Moon Walk - Ep125 Well here I am wandering around my neighborhood in the dark with a microphone like a crazy person. Or someone who has lot of thoughts.  On this moon walk I take some time to answer a few comments and questions from my audience.  Discussion points include the relativity of diet, errors in logic and dictation of intensity using RPE, heart rate and power.  Go forth, make the listen, make the comments. Thank you for your attention to the discussion.  Move with presence.

Grant Thomas: Finding Center Through Primal Movement - Ep124 This episode of Cycling in Alignment is a conversation with natural movement practitioner Grant Thomas. We had an excellent conversation about his journey of integrating primal movement and animal flow in his movement practice. We also spoke quite a bit about the concept of finding center, from the lens of movement as well as the lens of energetic or philosophical points of view.    Grant shares some of the challenges he has faced as a creative entrepreneur who builds content. We also talk about the synthesis of knowledge and the value it has towards an audience. Grant also shares some of the daily practices he integrates in his own life. As someone who has studied and taught movement for over a decade, his answers provide insight that may be helpful for the audience.  Thank you for listening.  Links: Grant's Website ►► https://www.smoovmoves.com Grant's Links ►► https://linktr.ee/grantsthomas Grant's Instagram ►► https://www.instagram.com/smoovmoves/

Random Thoughts on Feet, Power and Racing - Ep123 Hello there, Space Monkeys. It’s been a minute since my last recording, things have been busy. But here we are kicking off the 2024 podcast season and here I am with some thoughts on various topics, including feet, wedging, power meters, RPE and racing tactics. You know, the usual stuff, except that it is peppered with my sarcastic wit and slightly jaded perspective. Hopefully just enough to really get you thinking about your paradigm and rototill a few of your superficial perspectives, so we can plant some new fresh ideas. Spring is around the corner after all, and spring is when we plant seeds.  I hope you enjoy these thoughts and rest assured, there will be more Q+A style podcasts in the future.  Thanks for listening as always. Pedal smooth, pedal conscious. In fact, don’t just pedal with these concepts in mind, I recommend you use them in all things.

Nathan Haas: Destroying Hyperbole - Ep122 This conversation with Nathan Haas is one in which we attempt to slay the dragon of hyperbole in cycling. And talk about some other stuff.    We cover all sorts of topics from Geraint Thomas’ drinking binger, to how to actually pronounce his name, to why watts are not watts. Which leads to some interesting attempts to define a watt.  I am grateful Nathan took the time to have a discussion with me on these topics, his insight and wisdom are always refreshing. Don’t forget to check out Nathans podcast, The Gravelogue.  Links: Nathan's Instagram ►► https://www.instagram.com/nathanpeterhaas/

Matt Appleman - The Difference Between Perception and Impact- - Ep 121 This episode is a discussion with frame builder and crankset manufacturer Matt Appleman. Matt’s story is that of someone who has brought a product to the world as a result of his own need for something in his own life, which has been a running theme on this show for a while. It means someone created something that benefits themselves first, and then other people afterwards. It is the essence of what it means to be a creative and contributing member of society. Matt figured out years ago that running shorter cranks helped him with bilateral knee pain, but he could not find cranks as short as he wanted. His suspicion was that if he went shorter, things would get better, and they did.  Links: Matt's Website ►► https://www.applemanbicycles.com

Ashleigh Frager: Unleash the Profound Strength of the Body - Ep 120 Today’s discussion is with Back to Basics CEO Ashely Frager. Ashleigh has experienced a deep healing journey which led her to create a company that is focused on household cleaning products that are non-toxic, including her own product that offers a unique cleaning solution.  In our discussion, we look at some of the products I use in my own home and Ashleigh gives me her honest opinion of what I have been using. The results might surprise you!  We also speak about the axiom that the body heals itself, that life force creates and restores health. This is a belief Ashleigh and I have in common, but not many people I encounter seem to understand this intuitively.  Links: Back To Basics Website ►► https://backtobasics.shop/ Here’s a discount code to share with your listeners for 10% off Cleaner Than Clean: PEARCE10   Back To Basics on Instagram ►► https://www.instagram.com/backtobasics_shop/   #cleanerthanclean #backtobasics #cleanliving #clean #chemicalfree #fragrancefree #health

Aaron Dunford - Ep119 This episode of Cycling in Alignment is a conversation with Aaron Dunford, a fit colleague who is Steve Hogg certified and works in Sydney, Australia.  Links: Aaron's Website ►► https://fusionpeak.cc/ Aaron's Instagram ►► https://www.instagram.com/fusion_peak/

Alyssa Sawyer: Commune with the Inner Voice - Ep118 This episode of Cycling in Alignment is with my Chek Professional colleague Alyssa Sawyer. Our conversation bounces around the concept of holding the tension of the opposites, and we discuss the polarity between the worship of science and the trust of intuition and experiential knowledge.  Alyssa also discusses her own journey as a marathoner and why she chose to quit running. Additionally, she breaks down the menstrual cycle and relates it to the athlete, offering insight and structure for women to work with their monthly rhythm as opposed to against it.  I had intended for our conversation to go a different direction but the flow was happening so we went with it. Hopefully Alyssa will have time for a future episode.  Links: Alyssa's Website ►► https://www.coachsawyersays.com/ Alyssa's Instagram ►► https://www.instagram.com/coachsawyersays/ #holisticcoaching #womenshealth #respectthecycle #innervoice #chekinstitute

What is your Myth and what are the belief systems that comprise it? How do these mental constructs impact your relationship to sport and health? I discuss these topics in episode XX of Cycling in Alignment on my return from attending my final course at the Chek Institute, Integrated Movement Specialist level 5, where we studied these topics.  #chekinstitute #holisticcoaching

Part 2 - PETER DEFTY: THE INTUITIVE ATHLETE - Ep116   This is PART TWO of a two part conversation is with Peter Defty. Peter is the General Manager at Vespa Power Performance and a graduate of UC Davis with a degree in plant biology.    Our conversation included a broad range of topics including:  •The limited capacity of carbohydrate metabolism and the virtually unlimited capacity of fat metabolism  •The concept of metabolic flexibility  •How snacking is insidious  •The strategic use of carbohydrate to fuel performance  •Dogmatic thinking around Keto and High Carb diet philosophies  •The Optimized Fat Metabolism pyramid  •Exogenous vs endogenous energy production  •Using intuition as a feedback mechanism to direct training  •Living in a world with many unintended consequences to technology •Peter educates us on the historic run of Pheidippides    I hope you enjoy this conversation. Peter offered to answer more questions on a future episode so if you have them, speak up!    Links:   Vespa 25% Savings Offer ►► https://vespapower.com/coupon/alignment25/   Vespa Free Sampler Offer ►► https://vespapower.com/triathlon-special/   Vespa Instagram ►► https://www.instagram.com/vespa_endurance/   Vespa Website ►► https://vespapower.com/   Optimized Fat Metabolism Website ►► https://ofm.io/

PETER DEFTY: THE INTUITIVE ATHLETE - Ep115   This two part conversation is with Peter Defty. Peter is the General Manager at Vespa Power Performance and a graduate of UC Davis with a degree in plant biology.    Our conversation included a broad range of topics including:  •The limited capacity of carbohydrate metabolism and the virtually unlimited capacity of fat metabolism  •The concept of metabolic flexibility  •How snacking is insidious  •The strategic use of carbohydrate to fuel performance  •Dogmatic thinking around Keto and High Carb diet philosophies  •The Optimized Fat Metabolism pyramid  •Exogenous vs endogenous energy production  •Using intuition as a feedback mechanism to direct training  •Living in a world with many unintended consequences to technology •Peter educates us on the historic run of Pheidippides    I hope you enjoy this conversation. Peter offered to answer more questions on a future episode so if you have them, speak up!    Links:   Vespa 25% Savings Offer ►► https://vespapower.com/coupon/alignment25/ and use promo code "alignment25".   Vespa Free Sampler Offer ►► https://vespapower.com/triathlon-special/   Vespa Instagram ►► https://www.instagram.com/vespa_endurance/   Vespa Website ►► https://vespapower.com/   Optimized Fat Metabolism Website ►► https://ofm.io/

THINGS YOU MUST DO - Ep114   In this episode I offer my listeners a bit of a SBT GRVL redux, not because I think I’m cool but because hopefully it will be a useful perspective for my listeners.    Then I tell you what to do. This is not normally how I relate to my audience, I don’t often consider that I should tell other people how to live their lives. But in this case, I focus on two things I think you should do:  •Follow the Golden Rule •Move your body [in ways that are not riding a bike]   I hope you find this monologue useful.    Links:   Paul Chek 90/90 stretch ►► https://www.youtube.com/watch?v=8p6FtlqpAYg   My Instruction on these movements ►► https://youtu.be/_3mYx9nOrKo