ESP Podcast

  1. 12 Tips of Christmas: #12 Give back!2021/12/25

    Take time to help others.

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  2. 12 Tips of Christmas: #11 Strength train more, or less.2021/12/24

    Optimize your training and your injury resistance.

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  3. 12 Tips of Christmas: #10 Dial in the aero now!2021/12/23

    Getting faster happens in the off-season.

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  4. 12 Tips of Christmas: #9 Train less, more often.2021/12/22

    Consistency matters.

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  5. 12 Tips of Christmas: #8 Stop the FTP!2021/12/21

    Free yourself from the FTP trap.

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  6. 12 Tips of Christmas: #7 Challenge yourself!2021/12/20

    Weaknesses hold us back. It's not enough to training them.

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  7. 12 Tips of Christmas: #6 Have fun!2021/12/19

    Sports can be serious, be sure to have fun.

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  8. 12 Tips of Christmas: #5 New year, new training!2021/12/18

    Change is good, especially when it comes to training stimuli.

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  9. 12 Tips of Christmas: #4 New year, new goals!2021/12/17

    Find some new challenges.

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  10. 12 Tips of Christmas: #3 The internet is a dangerous place2021/12/16

    The internet can often lead you awry.

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  11. 12 Tips of Christmas: #2 Drop your beliefs2021/12/15

    Beliefs get in the way of good decisions.

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  12. 12 Tips of Christmas: #1 Why do you do it?2021/12/14

    Ask why you do it!

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  13. Where have we been?2021/12/12

    I check back in on where the podcast went, as well as the website, and discuss the upcoming 12 Tips of Christmas.

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  14. 1 MORE MILE PODCAST 13: Hamish Ferguson talks cycling performance2021/01/01

    On our first podcast of 2021 we chat with New Zealand track and road cycling coach, Hamish Ferguson. Hamish has been coaching for nearly 30 years and shares his thoughts on junior development and track sprint cycling.

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  15. 12 Tips of Christmas Tip 2 Look ahead to head off impasses2019/12/15

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  16. 12 Tips of Christmas Tip 1 Think about the big picture, work for consistency2019/12/14

    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  17. 1 More Mile Tipcast 147: The over-under on periodization2019/11/29
    This episode went missing from the schedule but is now up as a prequel to episode 148

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  18. 1 More Mile Tipcast 150: Improving NCAA D3 athletics2019/11/29

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  19. 1 More Mile Tipcast 149: Thoughts on NCAA Division 3 athletics2019/11/11

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  20. 1 More Mile Tipcast #148: Reverse periodization for short-term gains2019/11/01

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  21. 1 More Mile Tipcast #146: Raising the red flag on the misuse of white papers2019/10/04
    Inspired by this summer's commentary on the lack of evidence supporting both AMP Human and Halo products. White papers are more marketing material and far less than evidence.

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  22. 1 More Mile Tipcast #145: Monitoring training depends on your measure2019/09/29

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  23. 1 More Mile Podcast 10: Cross-triathlon Pro Karsten Madsen2019/08/30
    We chat with Karsten Madsen about his recent cardiac issues & recovery, life as a pro, mental & physical prep for Xterra, nutrition, & race tips.

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  24. 1 More Mile Tipcast #144: Tour de France complaints and controversies2019/07/19

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  25. 1 More Mile Tipcast #143: Tips to beat the heat!2019/07/19

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  26. 1 More Mile Podcast 9: Discussing ACSM19 with Jeff Rothschild2019/06/30
    Jeff and I review what we saw at this year's American College of Sports Medicine Annual Meeting.

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  27. 1 More Mile Tipcast #142: Initial thoughts on the latest HIIT textbook2019/05/30

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  28. 1 More Mile Tipcast #141: In season strength training everyone can do2019/05/29

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  29. 1 More Mile Tipcast #140: Weighing in on in-season weight loss2019/05/28

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  30. 1 More Mile Tipcast #139: How much protein do endurance athletes need?2019/04/15

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  31. 1 More Mile Tipcast #138: Is breakfast really all that important?2019/04/08

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  32. 1 More Mile Tipcast #137: Not improving? Try training less2019/04/01

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  33. 1 More Mile Tipcast #136: Season opening races matter2019/03/08

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  34. 1 More Mile Tipcast #134: Dealing with short rides2019/02/25

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  35. 1 More Mile Tipcast #133: Take the time to make the time2019/02/22

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  36. 1 More Mile Tipcast #135: Sprint intervals are really hard2019/02/01

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  37. 1 More Mile Tipcast #132: Adjusting that intensity profile2019/01/28

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  38. 1 More Mile Tipcast #131: HIIT Work2019/01/25

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  39. 1 More Mile Podcast 8: Sports Nutrition for all with Jeff Rothschild2018/12/31
    Jeff Rothschild, RD, comes packing serious nutrition heat for this final podcast of 2018.

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  40. 1 More Mile 12 Tips of Christmas #12: Creating a mindful training balance2018/12/25
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  41. 1 More Mile 12 Tips of Christmas #11: Ultra Endurance Fueling2018/12/24
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  42. 1 More Mile 12 Tips of Christmas #9: Tips for Going 1 More Mile in fasted training2018/12/22
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  43. 1 More Mile 12 Tips of Christmas #82018/12/21
    Tips in under 5 min

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  44. 1 More Mile 12 Tips of Christmas #72018/12/20

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  45. 1 More Mile 12 Tips of Christmas #62018/12/19
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  46. 1 More Mile 12 Tips of Christmas #52018/12/18
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  47. 1 More Mile 12 Tips of Christmas #42018/12/17
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  48. 1 More Mile 12 Tips of Christmas #3: Off-season experiments leads to next season's success2018/12/16
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  49. 1 More Mile 12 Tips of Christmas #2 Change is good!2018/12/15
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  50. 1 More Mile 12 Tips of Christmas #1 The off-season of giving2018/12/14
    The 1 More Mile 12 Tips of Christmas, one tip per day in under 5 min.

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  51. 1 More Mile Podcast 7 Team Pursuit World Champion Kim Geist2018/11/08
    2-time world champion Kim Geist talks cycling and Olympic dreams.

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  52. 1 More Mile Podcast Episode 6: Idle Banter2018/10/31
    Henoch and I talk about the swing down of the European road season, IM Worlds at Kona and more.

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  53. 1 More Mile Podcast Episode 5: Ellen Noble talk cyclocross, bunny hopping, & trek bikes2018/09/21
    Ellen Noble talks cyclocross, bunny hopping bikes, women in cycling and the Trek Factory team

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  54. 1 More Mile Podcast 4: Rudy Project product development and marketing w/Simone Cordery-Cotter2018/09/01

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  55. 1 MORE MILE PODCAST 3: Post-TdF wrap-up, Vuelta a Espana, and Fall racing2018/08/24
    Open discussion of the TdF, upcoming Vuelta, winners, losers and more. We also chat about fall racing and more.

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  56. 1 More Mile Podcast episode 2: EF-DRAPAC's Dr. Kevin Sprouse Talks Tour de France medical care2018/07/28
    Kevin Sprouse discusses Pro Cycling medical care and the Tour de France

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  57. 1 More Mile Podcast #1: Tour talk and more2018/07/20

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  58. ESP Tipcast 130: Keeping your training hot in the heat2018/07/12

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  59. ESP Tipcast 129: Dialing in your taper2018/06/27

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  60. ESP Tipcast 128: USAT Off-road Nationals2018/06/12

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  61. ESP Tipcast 127: USAT Off-road nationals pre-race report2018/06/08

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  62. ESP Tipcast 126: Making intervals work for you2018/06/04

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  63. ESP Tipcast 125: Why waiting until you're "ready to race" holds you back!2018/05/31

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  64. ESP Tipcast 124: Making the most of beet power2018/05/12

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  65. ESP Tipcast 123: No one cares how you feel...and neither should you!2018/05/12

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  66. ESP TIpcast 122: More on sub-par races2018/04/16


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  67. ESP Tipcast 121 New tips for train low2018/04/09

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  68. ESP Tipcast 120 Heat training: time to add a little spice?2018/04/02

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  69. ESP Tipcast 119 Overweight or over fat?2018/03/31

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  70. ESP Tipcast 118: Assessing good results but sub par performance2018/03/21

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  71. ESP Tipcast 117: High carb fueling still rules...but has its limits!2018/03/02

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  72. ESP Tipcast 116: Leaving the 7-day training week behind2018/02/28

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  73. ESP Tipcast 115: Designing complex Zwift training sessions2018/02/16

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  74. ESP Tipcast 114: Don't (Ab)used by Zwift2018/02/14

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  75. ESP Tipcast 113: Endurance training hype vs evidence2018/01/31

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  76. ESP Tipcast 112: Tips for pre-season weight loss2018/01/26

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  77. ESP Tipcast 111: Cut carbs, not performance2017/12/31

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  78. ESP 12 Tips of Christmas Tip #12 Relax, and breathe diaphragmatically2017/12/25

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  79. ESP 12 Tips of Christmas Tip #11 Reduce swim injuries by improving shoulder stability2017/12/24

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  80. ESP 12 Tips of Christmas Tip #10 Swim better with stronger core2017/12/22

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  81. ESP 12 Tips of Christmas Tip #9 Increase training frequency for more gain2017/12/21

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  82. ESP 12 Tips of Christmas Tip #8 Forget foot strike, focus on technique2017/12/20

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  83. ESP 12 Tips of Christmas Tip #7 Move well, then move more!2017/12/19

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  84. ESP 12 Tips of Christmas Tip #6 Post-race strength training maintains consistency2017/12/18

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  85. ESP 12 Tips of Christmas Tip #5 Neuromuscular power intervals for performance2017/12/17

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  86. ESP 12 Tips of Christmas Tip #4 Make W:R work for you2017/12/16

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  87. ESP 12 Tips of Christmas Tip #3 Ease off of the metrics2017/12/15

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  88. ESP 12 Tips of Christmas Tip #2 Use an online log2017/12/14

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  89. ESP 12 Tips of Christmas Tip #1 No to NSAIDS, Yes to compression2017/12/13

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  90. ESP Tipcast 110: Tips on running and winding down the year2017/12/01

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  91. ESP Podcast 49: Todd Wells talks racing, retirement & more2017/11/02

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  92. ESP Podcast 48: National cyclocross & MTB national Champion Todd Wells2017/10/26

    This is my 2011 interview with Todd Wells just after he picked up his 3rd Cyclocross National Championship.

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  93. ESP Podcast 47: Revisiting tactical training with Shaun Huls (Rerelease)2017/09/29

    On this rerelease we revisit my 2009 interview with Shaun Huls, former head of Navy SEAL training at camp Little Creek in Va. Shaun is now the head of Sports Science for the Philadelphia Eagles.

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  94. ESP Tipcast 109: Deciphering emerging research2017/07/31

    EPO Study

    CHO Periodization

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  95. ESP Tipcast 108: ACSM 2017 DB Dill Lecture2017/07/19

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  96. ESP Tipcast 107: Applied Running Biomechanics to Improve Patello-femoral Knee Pain2017/06/30

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  97. ESP Tipcast 106: The role of biomechanics and motor control in running performance2017/06/16

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  98. ESP Tipcast 104: Tips for In-Season Strength Training2017/05/29

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  99. ESP Tipcast 103: Post-race Recovery Tips2017/05/12

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  100. ESP Tipcast 102: What makes a wetsuit fast?2017/04/24

    I apologize for the sound issues through the first half of the show.

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  101. ESP Tipcast 101: Rethinking periodization and training load2017/04/24

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  102. ESP Tipcast 100: Lessons from lab on faster swimming2017/02/16

    On my 100th Tipcast I discuss recent lessons I learned from the lab about swimming faster and how you can apply that to your training.

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  103. ESP Podcast 46: Making sense of emerging sports nutrition2017/01/20

    Kicking 2017 we are talking with RD and coach Jeff Rothschild. On the show we talk about the best advice on using low carb, fasting, high protein, and supplements to maximize your performance.

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  104. ESP Tipcast 99: Post-race cannot be rushed2016/12/30

    On the final Tipcast of 2016 I discuss the implications that racing can have on recovery, racing, and training.

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  105. ESP Tipcast presents the 12 Tips of Christmas Tip #122016/12/25

    As we wind 2016 down I offer listeners my take on 12 Tips to consider for the new year.

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  106. ESP Tipcast presents the 12 Tips of Christmas Tip #112016/12/24

    As we wind 2016 down I offer listeners my take on 12 Tips to consider for the new year.

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  107. ESP Tipcast presents the 12 Tips of Christmas Tip #102016/12/23

    As we wind 2016 down I offer listeners my take on 12 Tips to consider for the new year.

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  108. ESP Tipcast presents the 12 Tips of Christmas Tip #92016/12/22

    As we wind 2016 down I offer listeners my take on 12 Tips to consider for the new year.

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  109. ESP Tipcast presents the 12 Tips of Christmas Tip #82016/12/21

    As we wind 2016 down I offer listeners my take on 12 Tips to consider for the new year.

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  110. ESP Tipcast presents the 12 Tips of Christmas Tip #72016/12/20

    As we wind 2016 down I offer listeners my take on 12 Tips to consider for the new year.

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  111. ESP Tipcast presents the 12 Tips of Christmas Tip #62016/12/19
  112. ESP Tipcast presents the 12 Tips of Christmas Tip# 52016/12/18
1 More Mile Podcast
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1 More Mile is a lifestyle brand devoted to advancing the ideal that every individual can go 1 More Mile. The podcast brings science-based health, nutrition, & fitness advice, as well as compelling guest interviews from sports scientists, athletes, and industry leaders. Support this podcast: https://podcasters.spotify.com/pod/show/1-more-mile-podcast/support