Under the Sun

12/06/2024

Liam Flanagan is a professional cyclist racing for Team Skyline-Cadence at the UCI Continental level, and shares insight and stories into what he has been up to since our last sit down in early 2023. Liam lost confidence through a crash, rebounded and overcame it, and is now improving upon his process along the way to a future podium. We discuss his struggles, his successes, good sportsmanship, and what it looks like to be a good teammate. This is a longer episode, but Liam does a great job at making the conversation worthwhile.

Click the link in our bio to listen or find us on your favorite platform. We hope you enjoy it, and if so, share it with a friend!

22/05/2024

Lanier Ash and Ian McDonald are seniors on the Lees-McRae cycling team. We sat down to discuss their views on their future ahead, and how anxiousness and misguided perceptions have affected their outlook. This conversation stems from a previous chat we had during a road trip. I shared with them what life was like in the 80s and 90s, and they were curious to experience it for themselves. Young people today are bombarded with media, which is making deep impressions, and it is leading to very unhealthy outcomes. Lanier and Ian have sensed this, and are taking measures to turn it around. If you’re Gen X like me, you will smile and scream “yes!,” and if you’re of the current generation you will likely be intrigued. Hopefully you’ll become encouraged to take action to combat the problems facing everyone!

I would have tagged Lanier and Ian in this post, but as you’ll learn in the episode - it isn’t possible!

Listen to this episode on your favorite podcast platform, or click the link in our bio!

16/05/2024

Collegiate cycling is full of aspiring athletes who are striving to reach the next level. In this episode we speak with Josh Foley, a fierce competitor for the Lees-McRae College cycling team, and someone who has risen the ranks in collegiate to performing in the biggest races in the US. We discuss his physical development, mental development, and what the process has been like for the past four years. No matter where you are on your developmental timeline, you can learn from Josh’s insight and experience.

You can listen to this episode on your favorite podcast platform, or click the link in our bio to tune in!

15/07/2022

Our latest episode is with pedaling Pastor Tee Gatewood of Arbor Dale Presbyterian Church in Banner Elk, North Carolina. Tee shares his thoughts on the power of prayer, its importance, how to do it, and how it helps shape our character. We also discuss the value of sharing testimony and storytelling, and end it with a couple of fun bonus questions. This episode is of benefit to believers and non-believers!

Click the link in the comments to listen or find us on your favorite podcast app.

10/02/2022

Our latest episode is with Brian Toone, best described as a bicycle racer, professor, adventurist, and ultra-endurance cycling competitor; not to mention father and husband! Brian shares his story from the 80s all the way up to today. He is a professor at Samford University by way of Clemson and UC-Davis, and was an OG of collegiate cycling in the early 90s. After a highly successful racing career at the Pro/1 level, Brian turned his attention to ultra racing and riding, which is likely where you have heard of him the most. He finished 7th in RAAM in 2015, and then capitalized on those harsh lessons to finish 3rd in 2017. Along the way he has encountered quite a bit of adversity, having been hit by a motor vehicle several times, but each time his love for the bicycle continues even stronger. Brian shares many ideas, experiences, and his research along his journey. This is a long episode, but well worth absorbing and digesting because Brian provides some amazing insight. Enjoy!

02/02/2022

Episode 76 dives deep into the world of BMX racing and psychology with dr. jason richardson. He is the 1994 BMX World Champion, 2007 Pan-American Gold medal winner, and current sport and mental skills psychologist working with Olympians and business executives. Dr. Jason’s story is one of a clear and constant pursuit of challenges which have made him who he is today. There are many wonderful takeaways from today's show, and below is a glimpse of what we discuss.

Listen at the link in the comments or on your favorite podcast app!

-First bike race and how it went down
-How BMX took off in his childhood and process through the ranks
-Brotherly competition and arriving at 16 years old
-Attracting and securing sponsorships as a high school kid
-Best summer ever touring as an elite amateur and magazine covers
-Balancing college with racing as his top priority
-Winning BMX worlds in Michigan as the youngest rider
-Won worlds, and lost worlds on same day
-What changed after winning worlds
-Becoming John Tomac’s teammate
-The coolness of a paycheck to race
-Flipping houses leads to self-sponsorship
-A broken leg challenge leads to a Pan-American Gold Medal
-The why behind education and the business of life
-Jason's answer to “What do you do?”
-Why utilize a psychologist?
-Being the “fly on the wall”
-What are the emerging keys for 2022 and beyond?
-Direction and helping people define their North Star
-Quality, Meaning, and life-giving Fun
-On becoming a two-time author
-First book on belief systems
-More. Better. Happier. A letter to his kids
-What he hasn’t done yet, but wants to do in the future
-Giving it away to enjoy the freedom we all want

18/01/2022

Our latest episode is with Zach Gregg of the Project Echelon Pro Cycling Team, and the 2021 Elite Time Trial National Champion. Zach is our co-host of the Art and Science of Coaching, but this show is all about him personally. He shares his lessons learned from 2021 and what is ahead for him in 2022. We talk about winning nationals by 2 seconds, his European race experience, overcoming slumps, and how he is adapting to living and training at altitude in Boulder, CO.

Photo Credit: Snowy Mountain Photography

12/01/2022

We cover a lot of ground in our latest episode with Ben Day. He is ramping up for a big 2022 as a performance coach with Team BikeExchange-Jayco at the World Tour level. We talk about the importance of relationships, getting back to fundamentals, and more importantly, the philosophical side of what the bicycle means to all our lives. I hope you enjoy this episode because we both open up a bit more than we usually do on a personal level.

Photo Credit: Team BikeExchange-Jayco

02/08/2021

Our latest 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 Colnago Gran Fondo National Series National Championship in Asheville, NC. I believe you will enjoy the insight and discussion. Link in the comments to listen!

*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

28/07/2021

Check out our latest podcast with PJ Noto, the Bike Park Manager at the Sugar Mountain Bike Park, a fabulous downhill mountain bike venue. We talk about his journey from downhill racer to collegiate coach, to bike park developer, race promoter, and many stories of handling adversity along the way. You can listen to Under the Sun on your favorite podcast platform, or click the link in the comments. Enjoy!

22/04/2021

Today I am drawing the line. In the latest Under the Sun 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.

Visit SoundCloud, Apple Podcasts, Spotify or your favorite podcast platform to listen to the latest episode of Under the Sun.

19/01/2021

Our latest guest on The Art & Science of Coaching is Coach Todd Nordmeyer of Endeavor Performance in Nashville, Tennessee. Todd has been a Level 1 USA Cycling certified coach for nearly 20 years, and a certified Retül bike fitter for over 10 years. In this episode we discuss the following:

*Intro and what is Endeavor Performance
*Todd's first bike race in Louisville
*why Todd chose the Retul fit system
*three key benefits from a professional bike fit
*most common correction: why your saddle is priority #1
*the process of a Retul bike fit
*most common adjustments made
*the Retul sizing cycle tool to help you buy a new bike
*crank arm length considerations
*considerations for sprinters and climbers
*foot and cleat position
*things to tinker with, saddle and shoes
*the future of fitting & new technologies on the horizon: Leomo, Stac, 3-D printing & Virtual

04/01/2021

It has been said that aerodynamics is everything, so in our latest episode of The Art & Science of Coaching, we interview Heath Dotson of HD Coaching out of Asheville, NC. Heath is a full-time coach with expertise in aerodynamics and wind tunnel testing, plus has over 30 years experience as a bicycle racer. Listen on SoundCloud or watch on YouTube in the comments below.

In this episode we discuss the following:

*Heath's background starting in the late '80s
*start in racing triathlon ending in Kona
*pivoting back to cycling
*how aerodynamics became his focus
*why is aerodynamics important?
*early experiences with aerodynamics on the track
*wind tunnel time
*takeaways from Aero Camp
*the fastest gear and body composition differences
*CdA and equipment combination suggestions
*”Chung Method" and other field tests outside of a wind tunnel
*Yaw angle aerodynamics
*what is more important - weight or aero, and benefit of narrow bars
*tips and modifications for a team time trial
*skinsuits and advice on aero practice
*aerodynamics is not just for time trials
*time trial events to grow the discipline and 2020 races
*how to use the next few months to improve your aero setup

01/01/2021

Kick off 2021 with Coach Zach Gregg and Coach Tim Hall with The Art & Science of Coaching episode #3. The coaches discuss training focus for athletes going from the Base phase to Build phase, and cover the following:

training in Tuscon
discipline in training
Build phase workouts to do
the "New Cool"
metrics to consider and improve on
durability in cycling
arc of athlete development

Click the link in the comments or listen on your favorite podcast app. Plus watch us on YouTube, also linked in the comments!

28/12/2020

In episode #52 we speak with Eric Hill, the Co-Founder and Director of the Project Echelon Racing Team. The team's mission is to educate, equip, and empower veterans through physical activity within their communities. Eric's team has made the most of 2020 despite the pandemic setbacks, and are doing great work across the country through their mission. Link to the show can be found in the comments or you can listen on all major podcast platforms.

In this episode we discussed the following:

*The mission of Project Echelon and how it was founded
*How they served over 200 veterans in 2020
*Their future vision to serve veterans
*Pandemic impact to pivoting to virtual races on Zwift in 2020
*Creating the Echelon Racing League on the RGT platform
*Future outlook of virtual racing in 2021 and beyond
*Merging real life race calendar with virtual races
*2021 team roster and ambitions for the season

21/12/2020

Ben Day is back on Under the Sun to share his thoughts and stories of 2020 and what's ahead in 2021. Ben is a performance coach with the Mitchelton-SCOTT Pro Cycling Team, and a good friend of the podcast. In our 50th show we cover a lot of ground on the following topics:

*Long form expression & consumption
*Lockdown life in Girona, Spain
*Humility in coaching
*Definition of success
*Recap of 2020 and early 2021 plans
*Aerodynamics of Time Trial Testing
*Coach role at team training camps
*Measurements & metrics - Open mindedness
*Creating space to suffer or be idle

16/12/2020

The Art & Science of Coaching is a new collaboration between Coach Zach Gregg and Coach Tim Hall of the Lees-McRae Cycling Team. Coach Gregg is an assistant coach at LMC, and he races professionally for the Project Echelon Racing Team. Coach Hall brings the Art while Coach Gregg delivers the Science. This episode is the first of many to come at Under the Sun about how they blend the art and science of endurance sports coaching to help their athletes develop and perform at the highest level.

In their first episode, the coaches discuss the following topics:

Proper century ride preparation
Value of strength training
Whoop - sleep and recovery metrics
Balance & self-care, personal wellness
Why endurance and Zone 2 training is important

Click the link in the comments to watch the video episode on YouTube!

05/06/2020

Episode 46 is with Kyle Frazier, a servant leader with a unique perspective from within the military and law enforcement. Kyle and his fellow officers condemn the actions of officers in Minneapolis, and speaks to how the LEO system could improve to serve the public safer and better. He has extensive training, experience, and expertise as a defensive tactics instructor, which he's used to train thousands to better protect and serve the public. We hope you will appreciate the show and be able to gain from our discussion. You can listen to the show on your favorite podcast platform or click on the link to Soundcloud.

Kyle Frazier is a friend who has been on a lifelong pursuit of discipline and serving others through the military, national guard, and law enforcement. Kyle has an interesting background with a specif

02/06/2020

This conversation is from the heart between two college coaches, one black the other white, about the difficulties of the day. Keith Jennings Keith provides his thoughts, ideas, and perspective as a black man, former athlete, and now coach. We discuss how we can build better relationships, and ultimately better honesty and trust. Keith is a former college standout at ETSU, and played 5 years in the NBA, as well as overseas in Europe. We hope you appreciate this message.
Photo Credit: Travis Stanley

This conversation is from the heart between two college coaches, one black the other white, about the difficulties of the day. Keith provides his thoughts, ideas, and perspective as a black man, forme

29/05/2020

Episode 44 is a deep discussion with Emily Shields Werner on diet, nutrition, and her progression as an elite level athlete with the Amy D. Foundation. Emily is a Registered Dietitian Nutritionist with Cycle-Smart, has won multiple collegiate national championships, and has traveled the world competing at the pro level in CX. This show is full of great insight and advice! Listen on your favorite podcast platform or click on the link in the comments.
Photo Credit: Darren Wilz.

27/05/2020

Thoughts about the new Lance Armstrong documentary, along with my baseball experience during the steroid era, and how the power of influence can put us on a virtuous path to live the good life. You can listen to Under the Sun on your favorite podcast platform or click on the link. Enjoy!
Photo Credit: by Albert Dickson/Sporting News via Getty Images

Thoughts about the new Lance Armstrong documentary, along with my baseball experience during the steroid era, and how the power of influence can put us on a virtuous path to live the good life. . Phot

22/05/2020

Pay the Price, seven minutes of simple guidance on how to live the Good Life. This is our third short episode this week to offer insight and instruction on living the Good Life. Click the link or listen to Under the Sun on your favorite podcast platform. We hope you enjoy!

Are you willing to pay the price? To have rewards and live the good life comes at a cost. Nobody has an advantage over you in paying that cost to reap those rewards. There is a price to pay in order t

20/05/2020

What is your relationship with scarcity? Times are hard, difficult, and filled with uncertainty. The reality is, this is an opportunity for all of us. Enjoy this short message about what scarcity can teach us about ourselves through the adversities of life.

What is your relationship with scarcity? Times are hard, difficult, and filled with uncertainty. The reality is, this is an opportunity for you, for me, for all of us. I share insight into the story o

17/05/2020

Today's short episode is about living the Good Life, and what I have been focused on recently. What is the Good Life? I explain what it means and the four virtues it entails. Control your internals and you are on your way to the Good Life. Enjoy!

Today's episode is about Living the Good Life, and what I have been focused on recently. What is the Good Life? I explain what it means and the four virtues it entails. My personal focus the past few

28/04/2020

Allison Arensman's enthusiasm and energy for life comes through loud and clear in this episode. Allison shares how she transitioned from swimming to cycling, and where it has taken her in the past decade. We discuss her first bike race, her collegiate career, and her ambition to make the USA Cycling Cyclocross Worlds Team in Fayetteville in 2022. Allison also shares her struggle of experiencing chronic fatigue and the ensuring mental struggles. It was a dark time in her life, but she explains how she overcame it and what she learned about herself. We cover a LOT of ground together, so sit back and enjoy!

Headshot credit: Erika Peterman - Photography

Allison Arensman's enthusiasm and energy for life comes through loud and clear in this episode. Allison shares how she transitioned from swimming to cycling, and where it has taken her in the past dec

22/04/2020

This is a special episode with Christian Foster, a Nashville racing OG from the early 2000s. Christian shares his first bike race at Lock 4 and his rapid development into road cycling, which included the "burger wars," the influence of Todd Nordmeyer, and that fateful day at the start of the Tour de Georgia in 2005. He lined up with Lance and countless other big names of the sport on Stage 1, but went through an ordeal that day that changed the trajectory of his life. Christian brings it back full circle with his last bike race, back where it all started, on the dirt at Lock 4. Sit back and enjoy this one because this Nashville legend has a lot of great stories!

This is a special episode with Christian Foster, a Nashville racing OG from the early 2000s. Christian shares his first bike race at Lock 4 and his rapid development into road cycling, which included

16/04/2020

Our third installment of the My First Bike Race series is with Alec Hoover of Savannah, GA. Alec started riding in 2012 and wasted no time getting into racing at the Tour of the Catskills in New York a few months later. He shares the story of starting the race on a 50 mph descent with a pack of 44 Cat 5 racers, and then a year later he went back and won the overall by less than 10 seconds! Alec is now the head cycling coach at SCAD-Savannah, this after dropping out of college before finding the sport. Sit back and enjoy this episode!

09/04/2020

Episode 35 and second show in our series titled My First Bike Race comes from our friend Steve Carpenter of Chattanooga, TN. Steve raced his first race in 1989 near his hometown of Chicago, IL, which has taken him on the ride of his life to eventually become a Cat 1 racer, elite coach, and DS of elite/pro teams such as Hincapie Development and Lupus Racing. Steve has a great perspective on the sport, and his first race over 30 years ago is what started it all. You can find our podcast on all major podcast platforms, so enjoy and share the show!

The second show in our series titled My First Bike Race comes from our friend Steve Carpenter of Chattanooga, TN. Steve raced his first race in 1989 near his hometown of Chicago, IL. After that first

04/04/2020

My First Bike Race - a new series focused on telling the stories about your first time pinning on a number! Our first stories are from Matt Zimmer of Project Echelon and Kerry Lee Werner Jr. of Kona Bicycles. Both have become professional racers, but it was their first race that lit the fire. In 2000 the Highland Rim Classic Road Race was my first race, and that DFL changed my life forever. I bet your first bike race changed your life too, so enjoy the show and stories to come throughout the series. You can find the podcast on all the major podcast platforms.

27/03/2020

Coping with Corona - Episode 33 posted today. Stories from Coach Tim Hall about fellowship, travel, and hiking the Profile Trail to the mile high swinging bridge on Grandfather Mountain. This episode aims to provide some normalcy along with ideas to help you cope amidst great uncertainty. You can find our show on all the major podcast platforms.