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BeSpoked - The Cycling & Triathlon Training Podcast

14
Jul 2020

Perfect Your Recovery Series: Part Three - Nutrition

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!

7
Jul 2020

Perfect Your Recovery Series: Part Two - Simple Gains…

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!

30
Jun 2020

Perfect Your Recovery Series: Part One - Sleep & Relaxation

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. 

23
Jun 2020

How to Beat The Heat

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!

23
Mar 2020

Be Faster: Long-Distance Time Trials

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. 

16
Mar 2020

Be Faster: Short-Distance Time Trials

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. 

9
Mar 2020

Mastering Anxiety

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. 

2
Mar 2020

Strength & Conditioning for Endurance Athletes: Advanced S&C

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. 

24
Feb 2020

Evolving Everesting: Seven Summits

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.

17
Feb 2020

Coping with Setback

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.