The Knowledge Podcast
Knowledge is Power. In each episode of The Knowledge Podcast, Wahoo Sports Science coaches Neal Henderson and Mac Cassin take a deep dive into specific indoor cycling and outdoor training topics to help you become a smarter athlete. The more you know, the more you’ll get out of the time you have to train.
Understanding 4DP Pt 3: Maximal Aerobic Power
Driving up your MAP isn’t the easiest thing to do - but it’s probably the most rewarding. Here’s how to do it.
Understanding 4DP Pt 2: Anaerobic Capacity
It's what allows you to go deep — it’s the attack, the surge, the sprint to close a gap or the push in a time trial to keep your speed up. It’s Anaerobic Capacity and here’s why you need to work on it.
Understanding 4DP Pt 1: Neuromuscular Power
Most cyclists think Neuromuscular Power is only relevant for sprinters. But in this episode, Neal and Mac break down the myths around NM, examine why neuromuscular coordination drives your efficiency at all effort levels, and explain how to sprint training, cadence builds and other drills will make you both a faster and more complete athlete.
Legal Performance Enhancing Supplements that Might or Might Not Work - Part 4
The world of supplements is full of amazing - and dubious - claims. And in this episode, Neal and Jinger look at some popular supplements which haven't been proven by science to actually work. From HMB to Ketones to CBD to fish oil and more, they give you the knowledge you need to make better decisions about what you put in your body.
Legal Performance Enhancing Supplements that Actually Work - Part 3
In the third of our four-part legal supplement series, Jeff and Jinger discuss the proven science behind Caffeine. You’ll learn what it does to you, how much you might want to take, how long the potential benefits last, and what to watch out for. And did you know it might help you burn fat more efficiently? All that and more in this episode of The Knowledge.
Legal Performance Enhancing Supplements that Actually Work - Part 2
The world of supplements is full of amazing - and dubious - claims. It can all be pretty confusing. So in this second of our four-part series, Mac and Jinger discuss the proven science behind Creatine and Beta-Alanine. You’ll learn what they’re good for, how and why to use them, and who can expect the most benefit from them. Oh — and if you’re vegetarian or vegan, you should pay particular attention to this episode!
Legal Performance Enhancing Supplements that Actually Work - Part 1
The world of supplements is full of amazing - and dubious - claims. It can all be pretty confusing. So in this first of our four-part series, Mac and Jinger discuss the proven science behind Nitrate and Sodium Bicarbonate. You’ll learn what they’re good for, how and why to use them, and who can expect the most benefit from them. Oh — and why you might not want to use mouthwash before drinking that beet juice.
Pre-Race Anxiety: Why You Get it and How To Use It
Whether it’s the world championships or your local village time trial, it’s perfectly normal to be anxious before a big event. But can you use that to your advantage? Neal and Mac examine the physiological and psychological factors that make you feel nervous when you have to perform. With that understanding, they then go through a series of specific techniques you can use to help you manage and channel that energy in the right direction.
Critical Cycling and Strength Techniques for Knee Health
Wahoo Coach Jeff Hoobler and Dr. Jinger Gottschall chat about exercise and cycling techniques that can help keep your knees healthy. Jeff and Dr. J are back again with some fun facts about knee health. They will discuss in this episode the three primary things that they want you to walk away with. #1 an understanding of the knee anatomy, and biomechanics. #2 the importance of setting your bike up correctly. And #3 cycling techniques as well as strength exercises that you can do without any equipment to maintain knee health, improve it, and keep them happy.
Workouts to Help You Climb Faster
Climbing fast is about more than a steady state. We explain why and share specific workouts to help you go faster uphill. No matter who you are, you can climb more quickly. In this episode, Neal and Jeff look at the physiological demands of climbing and why it’s about a lot more than a steady state effort. After discussing broad workout types to get you up hills faster, they recommend specific SYSTM workouts based on the types of climbs you’re targeting. They also look at how to use virtual climbs on RGT to experiment with gearing, how body position on climbs changes muscle engagement and how cadence plays a role in climbing speed.
Techniques to improve breathing efficiency
Mac and Jeff look at how breathing works, why kids and animals are the only ones who really breathe properly, and why you’re probably not breathing as efficiently as you could be. After taking you through a breathing exercise to help you get a better sense of how you breathe, they share some thoughts and tools that can help you improve your breathing efficiency.
Answering your questions from the Wahoo X Forum
Neal and Mac answer your questions from the Wahoo X Forum in a rapid-fire Q&A. We asked you what questions you had for our Sports Science team and you sent them in by the truckload. So Neal and Mac picked out some of their favorites, sat down, and share the Knowledge you need to make the best decisions about your training.
Hot Stuff: How to train and race in the heat
It’s not easy to be at your best when temperatures are high. Mac and Jinger share some of their favorite strategies to prepare for, perform in and recover from those extremely hot days. Whether it's heat acclimatization training or why you should stuff an ice sock under your jersey, you’ll learn the science behind the techniques and which might be best for you.
Cycling in Rwanda and the Adrien Niyonshuti Cycling Academy
In this special episode, Neal and Jeff talk to Adrian and Hubert from the Adrien Niyonshuti Cycling Academy which is driving for more inclusivity in cycling and creating new opportunities for African-band riders. Together they explore the challenges facing these athletes, how technology is helping them close the gap to traditional cycling nations, the pathways they're creating for young athletes, and why cycling is exploding on the continent as they get ready to host the Road World Championships in 2025.
Understanding Resting Heart Rate and Heart Rate Variability (HRV)
Data about your resting heart rate and heart rate variability can tell you how well your training is going. As endurance athletes, we're used to monitoring our heart rate while we're working out. But our heart rate at rest - and the variability between beats - can tell us a lot about how well that training is working. Mac and Ginger go deep into the science so you know what to pay attention to and why, when you're ready for more work and when it's time to back off.
Why Winning Sprints Takes (much) more than Sprinting
You don’t have to be the most powerful to be the best sprinter. Here’s why.
Climbing: The difference between the Pros and You
Here’s why the Pros climb the way they do - and where your approach should be quite different.
A Brief History of Women's Bike Racing
It's been a long, curious road to the start of this year's Women's Tour de France. On the eve of the women's Tour de France, Neal, and Jinger take a look at the history of women's cycling, the myths which kept women from the competition, the struggle for equality, and, finally, why they're so excited about the future of the sport.
What it takes to ride a Grand Tour
We take a look at the types of riders who have a shot at Tour de France glory and what it takes to rise above everyone else and raise your arms in victory. 90 hours at over 40kph. Decreases in bone density. Dynamic calculations on time cuts. Dramatic maximum heart rate drops. More than 5,000 calories a day. Completing a Grand Tour is tough and our sports science team of Neal Henderson and Mac Cassin dive deep into the details -- interrupted only by a few colorful stories -- to help you understand what it really takes.
Get Off Your Bike: The Benefits of Year-round Cross Training
Running? Golf? Pickleball? Whatever it is, a little cross-training every week, all year round, will go a long way to making you a better athlete. One of the best ways to get better on-the-bike is to get off-the-bike. And while cross-training is common in the off-season, we tend to drop it once we can spend more time outside on our bikes. Wahoo Sports Scientists Mac and Jeff discuss why you should keep cross-training year-round, examining the obvious benefits of doing so but also helping you identify why might be the best activities for you, whether that’s running, yoga, golf, or even pickleball.
Intermittent Fasting: Does it work for athletes like you?
Mac and Jinger look at the science behind intermittent fasting, uncovering what works and what doesn’t for endurance athletes.
Preparing for Gravel Events
Gravel events require more than just fitness - there's a lot more to think through that you probably haven't thought about.
The Aging Athlete: The performance myths between men and women.
Who loses fitness faster - men or women? We dive deep into the science to reveal surprising answers to this question and many others. Things change as we age, this much is clear. But what’s less clear is exactly what is changing, how fast those changes happen, and what can be done about it all. Wahoo Sports Scientists Neal Henderson and Dr. Jinger Gottschall bring out the science to examine what happens to male and female athletes as they age. What they find might surprise you - and even break some new ground in what we understand about how men and women hold onto fitness as they get older.
Drinking Lessons: Hydration Basics to Improve Performance
From blood viscosity to sweat to what's in your bottle, the more you know about how to hydrate, the better you'll perform. What can you learn from beer, chicken wings, and a team of ice hockey players? Find out in this episode full of entertaining stories where Sports Scientists Neal Henderson and Mac Cassin examine the basics of hydration - what it is, why it matters, the mistakes to avoid, and how to drink smarter to get the most out of it yourself.
Training & Recovery When You're Over 40+
With age comes wisdom (especially if you listen to The Knowledge). But what also comes is a need for increased recovery, strength training, and changes to your overall training approach. In this episode, Wahoo Sports Scientists Neal Henderson and Jeff Hoobler examine what happens to athletes after 40 and how to keep improving as you age.
Spin to Win - The Benefit of High Cadence Training
Sports Scientists Neal Henderson and Mac Cassin explain why learning to pedal very quickly will make you faster and more efficient on all terrain. What's your peak cadence? 90? 140? 200? In this episode, our Sports Science team explains how High-Cadence drills improve your efficiency and performance at all cadence speeds and how to incorporate these simple, and relatively easy, exercises into your regular training.
True or False - Sleep Quality Assessment Test For Athletes
Dr. Jinger Gottschall and Mac Cassin are back for Part 2 of our sleep and recovery series. Specifically discussing the factors that influence your sleep quality and giving you a 12-question test to help define your sleep recovery number.
Calculating Training Load: Why You Shouldn't Stress About TSS
Determining training load—whether for a given workout or a training block— isn't as straightforward as it seems. There is a veritable alphabet soup of measurements out there, including NP, TSS, IF, CTL, ATL, and TSB (just to name a few). Coaches Neal Henderson and Mac Cassin take a look at the different ways of measuring training load to help you better navigate the sea of acronyms and get a deeper sense of just how hard (or easy) those upcoming workouts might be.
If you don't snooze, you lose: The importance of sleep to recovery and performance.
Sleep is one of the most important tools for enhancing recovery and improving performance. Wahoo coaches Dr. Jinger Gottschall and Suzie Synder look at the dynamics of sleep, why it's so critical, and serve up some top tips for getting a good night's rest.
Cycling on your Cycle - Fueling during your menstrual cycle
The different phases of the menstrual cycle impact the way your body uses the food you put in it, as well as how you hydrate. In this episode, Wahoo coaches Suzie Snyder and Dr. Jinger Gottschall look at fueling and hydration strategies to help you get the most out of your training, no matter what phase of your cycle you're in.
Know Thyself: How to use your personal outlook to set more effective goals.
To set successful goals, you first need to know what makes you tick. Wahoo coaches Dr. Jinger Gottschall and Jeff Hoobler look at the impact that your individual personality and personal outlook can have on the goal-setting process. Based on your answers to a series of questions, Jinger and Jeff will give practical recommendations on how to tailor your athletic goals to your specific personality type. So grab a pencil and paper and get ready for a little good old-fashioned introspection.
All the Feels: Why you should consider training by feel / Rate of Perceived Exertion (RPE).
Before heart rate monitors and power meters, endurance athletes used to train solely by Rate of Perceived Exertion (RPE). Wahoo Sports Science coaches Dr. Jinger Gottschall and Mac Cassin look at how RPE works and outline the benefits and the limitations of training by feel.
Take It Outside: The differences between indoor and outdoor power.
Most cyclists can produce more power riding outdoors than when training indoors. In this episode, coaches Neal Henderson and Mac Cassin look at the reasons behind this discrepancy, including how the way you ride outside can help identify specific weaknesses and areas for improvement.
Back-to-back: How to prep for multi-day events
Whether it's a stage race, a bike packing trip, or something like the upcoming Tour of Sufferlandria, back-to-back days on the bike put additional demands on you, both physically and mentally. In this episode, Wahoo Sports Science coaches Mac Cassin and Jeff Hoobler offer up essential advice on how to prepare for and crush your next multi-day event.
I Feel Good, I Feel Great, I Feel Wonderful: The Power of Positive Mental Strategies
Using positive mental strategies whether for a week-long training camp or the upcoming Tour of Sufferlandria can make all the difference when the going gets tough. Coaches Suzie Snyder and Jeff Hoobler break down how to use positive mental strategies to get the most out of yourself. Plan and practice, pre-record or script it, write it down if a negative thought creeps in, it's okay. Hear Jeff and Suzie's takeaways to help you deal with your inner voice that is yelling "STOP!"
Understanding Overload: The benefits of going big
There's a reason training camps are so popular. Training overload—where you dramatically increase your training volume on successive days—can have big fitness benefits, as long as you do it correctly. Whether it's a week-long training camp or the upcoming Tour of Sufferlandria (our annual fundraiser to benefit the Davis Phinney Foundation), going big on back-to-back days can help you get over plateaus and prepare you for multi-day events. Wahoo coaches Suzie Snyder and Neal Henderson break down everything you need to know to up your training volume and ensure you get the most out of a big week.
Stronger Is Faster: Why you need strength training
To get faster you need to do more than just ride. Wahoo Sports Scientists Jinger Gottschall and Jeff Hoobler take on the subject of strength training for endurance athletes. Spoiler alert: you don't have to get swole to not be slow.
Ready, Set, Goals: The Importance of SMART Goal Setting
It's hard to plan a journey if you don't know your destination. Goal setting is an important aspect of performance, whether you're talking about endurance sports or life in general. In this episode, Wahoo Sports Science coaches Neal Henderson and Dr. Jinger Gottschall break down the basics of setting goals that aren't just clear, but SMART: Specific, Measureable, Achievable, Relevant, and Time-bound. Whether you have your sights set on the podium or a new PR on the local climb, this framework will help you get there.
Testing, Testing, 1, 2, 3: Why Fitness Testing Matters
Fitness testing is a critical component of training. The old adage is, if you want to get to your destination, you first need to know where you are. In this episode of The Knowledge, Wahoo Sports Scientists Jeff Hoobler and Neal Henderson put the subject of fitness testing through its paces. They'll explain the different testing protocols, both in the lab and in the field; dive into the complicated relationship many athletes have with testing and provide some key strategies that will help you ace your next fitness test. Time to cram.
How to Ride Smarter, Not Harder.
Riding faster doesn't have to mean riding harder. In this week's episode of The Knowledge, Wahoo Sports Science coaches Neal Henderson and Mac Cassin share some pro tips on how to improve your average speed on rides and in races. From the importance of aerodynamics to the simple technique of powering over hills, Neal and Mac pull the curtain back to reveal everything you need to know to improve your finishing times without wasting watts.
Back in the Saddle: The ABCs of coming back after an injury
There are two kinds of cyclists: those who have crashed and those who will crash. Injuries happen, especially if you're competitive. Wahoo Sports Science coaches Mac Cassin and Suzie Snyder are no strangers to crashes. In this episode, Mac and Suzie talk about the ABCs of how to properly ease back into training after an injury. From the importance of a positive mindset to how soon you should start back, this episode will help you get back on track should you find yourself on the business end of an injury.
Special Guest: World Champ Rohan Dennis
In this week’s episode, Wahoo Sports Science coach Neal Henderson is joined by Rohan Dennis. For the past nine years Neal has been Rohan’s coach, helping him achieve some impressive results, including a World Hour Record, Olympic medals, Grand Tour stage wins, and several World Championship titles. Neal and Rohan talk about their history working together, Rohan’s recent move to Jumbo Visma, and what lies ahead for the talented Aussie rider. Coach Neal might even show his softer side as he reflects on their nearly decade-long relationship.
Warming Up the Engine: The importance of getting primed
You can't put the pedal to the metal unless your engine is warmed up. The same is true with your body. To get the most out of your training, proper warmup is key. In this episode, Wahoo sports scientists Dr. Jinger Gottschall and Mac Cassin get fired up and dig into why warmup is so important to performance. They'll also share some tips on how to get primed to crush your next workout or event.
Wahoo's Holiday Survival Guide for Athletes
Holidays can be a tricky time for athletes. Parties, travel, changes in routine, and…parties make it hard to stay on track. The coaches at Wahoo Sports Science share their top tips for navigating the holiday season. From how to maintain your fitness to the benefits of recovery. You’ll learn how to not just survive but thrive during the holidays so you can make 2022 your best year yet.
It takes VO2 to tango: Demystifying VO2 and VO2MAX
Most endurance athletes have heard the terms VO2 and VO2MAX, but what do they really mean? In this episode, Wahoo Sports Science coaches Neal Henderson and Mac Cassin breathe some life into this sometimes confusing topic. What's the difference between the two terms? How do you calculate and improve your VO2MAX? Do triathletes and time trialists need to do VO2 workouts? What happened to Neal's hair?
Life Happens: How to cope when you miss a workout
Even the most committed athletes miss the occasional workout. In this week's episode, Wahoo sports scientists Mac Cassin and Neal Henderson give practical advice on what to do when life gets in the way of your training. Bottom line: skipping a session isn't the end of the world, in fact, it may actually do some good.
Take It Inside: The Ins and Outs of Indoor Trainers
It's indoor training season in the northern hemisphere, time to take it inside. This week coaches Neal Henderson and Mac Cassin dig into indoor training hardware: from rollers to smart bikes and everything in between. They look at the pros and cons of each design to help you choose the indoor trainer that fits your needs, priorities, and budget. Curious about the difference between ERG mode and level mode? Want to know what makes a smart trainer so smart? Get your knowledge umbrella, because Mac and Neal are going to make it (t)rain.
Fuel for the Fire - Part 3: Post-ride fueling strategies
In this episode, Wahoo sports scientists Neal Henderson and Mac Cassin wrap up their three-part series on fueling strategies. This time they're tackling post-workout nutrition. You'll learn what and when to eat to help consolidate the gains you've made and get you ready to smash your next workout.
Fuel for the Fire Part 2: Fueling Strategies during your workout
Time for the next course. In this second in a three-part series, Wahoo sports scientists Neal Henderson and Mac Cassin serve up knowledge on fueling strategies for during your workout to help you stay strong through the last interval. Hope you're hungry for some top training tips.
Fuel for the Fire Part 1: Pre-workout Fueling Strategies
It's chow time. In this episode, Wahoo sports scientists Neal Henderson and Mac Cassin tuck into pre-workout fueling strategies. They break down how your body breaks down what you put into it, what to eat, and the best time to fuel before your workout to ensure that you get the most out of your training.
Cycling during your cycle, Part 2: How to train when the moon is on your side.
Female endurance athletes have a few more things to think about than their male counterparts when it comes to managing their training. In this second episode of a two-part series, Dr. Jinger Gottschall and coach Suzie Snyder continue their exploration of cycles: the 28-day kind. From how to adjust your training to nutrition strategies, Dr. J and coach Suzie reveal easy, practical techniques to help female endurance athletes maximize their performance.
Cycling during your cycle, Part 1: How to train when the moon is on your side.
Female endurance athletes have different considerations than their male counterparts when it comes to managing their training. In this first episode of a two-part series, Dr. Jinger Gottschall and coach Suzie Snyder talk cycles: the 28-day kind. They’ll look at the role of hormones in athletic performance and bust some myths about the differences between men and women. Whether you’re a female athlete or know someone who is, this episode is a must-listen. Period.
Getting Stronger Through Rest and Recovery
You can only get stronger through rest and recovery. Wahoo sports scientists Neal Henderson and Jeff Hoobler break down everything you need to know about both active and passive recovery. You'll learn about why a little R&R is so critical for performance, how to do it properly, and some key strategies to help you get the most out of your days off the bike.
Dirty Dozen: 12 Key Tips for Mountain Bike Training.
Time to get dirty. In this episode we’re hitting the trails with coaches Neal Henderson and Suzie Snyder. If you want to train effectively for mountain biking, this is a must-listen.
Adding Strength Training To Your Endurance Plan
Strong is fast. Wahoo sports scientists Neal Henderson and Dr. Jinger Gottschall are back, and this time they’re tackling strength training. They’ll bust some myths, explain the benefits of strength training for endurance athletes, and drop some knowledge on exactly what you should and shouldn’t be doing if you want to get the most out of your strength routine. Neal and Jinger are here to pump….you up.
How to Start Your Weight Training
Does training more than 10 hours a week leave me susceptible to losing bone density? Find out in this episode of The Knowledge Podcast by Wahoo.
The Value of Not Training
Host, Neal Henderson and Mac Cassin are taking a break! Not from the podcast but specifically they discuss why and the importance of how to plan and maximize your recovery.
When to Train With Low Cadence
What is the optimal cadence or preferred cadence and what that means from a physiological and neuromuscular standpoint.
How to Use Low Intensity and Low Volume Training
What is low-intensity training and why is it valuable or important?
What Core Training Can Do For You
Neal and Jinger crunch the numbers and discuss three-dimensional core as the foundation of your musculoskeletal system.
Three Metrics to Help You Train With Purpose
Speed vs Power Output, Heart Rate, and Perceived Exertion? What does it all mean and how do we use these specific metrics to our advantage.
Volume Training and Increasing Your Endurance
Hosts Neal Henderson and Mac Cassin cover everything you need to know about volume training.
Breakfast with Boz
Welcome to the Breakfast with Boz podcast hosted by yours truly, Ian Boswell. I raced at the highest professional cycling level for years, and I am now challenging myself to compete in the biggest gravel races in the world. The podcast will cover topics including gravel riding, world tour race coverage, and training tips. Some of the biggest names in the sport will join me to discuss their unique stories about performance, struggle, and achievement.
November 30, 2022 | E94
Episode 94: Sarah Sturm
Sarah Sturm joins to review her time at inaugural the UCI Gravel World Championships, her third place overall at the Lifetime Grand Prix, and her mission behind her "It's Supposed to be Fun" campaign.
November 16, 2022 | E93
Episode 93: Ted King
Ted King sits down to talk about the changing and evolving world of gravel racing and gravel events.
November 2, 2022 | E92
Episode 92: Fabian Serralta
Fabian Serralta, the gravel event promoter of Gravel Locos.
October 18, 2022 | E91
Episode 91: Heather Jackson
Professional triathlete Heather Jackson shares her experience of a long awaited return to Ironman Hawaii in Kona, and what is next in her sporting career.
October 12, 2022 | E90
Episode 90: Welcome Home
A short episode and quick update as Breakfast with Boz gets rolling again.
August 17, 2022 | E89
Episode 89: Adventure for All
Adventure for All is expanding opportunities and inspiring purpose in individuals with exceptionalities.
August 3, 2022 | E88
Episode 88: Tour de France Femmes
Professional cyclists Lily Williams (Human Powered Health) and Marjolein Van 'T Geloof (Le Col Wahoo), share their audio diaries from the 2022 Tour de France Femmes.
July 20, 2022 | E87
Episode 87: On Tour
Ian returns to the 2022 Tour de France as a journalist with the Cycling Podcast and shares his experience there.
July 6, 2022 | E86
Episode 86: The Reunion Tour
Ian and Marshall Opel reminisce on their shared experience at the 2018 Tour de France and talk about their excitement for this years race.
June 29, 2022 | E85
Episode 85: Gravel Event Tips and Tricks
After two years of attending gravel events, Ian sit's down to share what he has learned. We hope these tips and tricks help you have a better ride!
June 15, 2022 | E84
Episode 84: Unbound 2022
Listen to two unique tales showcasing the diversity of riders that gather in Emporia, Kansas for the world's largest gravel race.
June 1, 2022 | E83
Episode 83: Laurens Ten Dam
Laurens Ten Dam is a Dutch retired professional road cyclist how is now racing gravel while running his own cycling clothing brand and podcast. Live Slow Ride Fast.
May 18, 2022 | E82
Episode 82: Lauren De Crescenzo
Lauren de Crescenzo, the winner of the 2021 Unbound 200, joins to talk about gravel racing, traumatic brain injury, and her future goals.
May 4, 2022 | E81
Episode 81: Sea Otter in Real Life
A day in the life and a walk around the Sea Otter Classic, connecting with everyone from Tom Boonen to Moriah Wilson.
April 20, 2022 | E80
Episode 80: Gravel Aero
As gravel racing becomes more competitive, it was only a matter of time before aerodynamics became a topic of investigation.
April 6, 2022 | E79
Episode 79: The Women of the Cycling Industry
This week we hear from women across the cycling industry. Hear about the experiences that led them to the industry, where it is now, and where it is going.
March 23, 2022 | E78
Episode 78: The Women of Ruta Del Jefen
In this special episode, Ian hands off the mic to Lael Wilcox, who shares stories and laughs from the women of Ruta Del Jefe 2022.
March 9, 2022 | E77
Episode 77: Julie Emmerman
Julie Emmerman is a sport psychologist and elite road cyclist living in Boulder, Colorado.
February 23, 2022 | E76
Episode 76: Floyds of Leadville Racing
Floyd's of Leadville Racing is a new multi-surface race team including riders across several generations.
February 9, 2022 | E75
Episode 75: Geoff Kabush
Geoff Kabush is a Canadian professional cyclist and former Olympian.
January 26, 2022 | E74
Episode 74: Sam Long
Sam Long is an American professional long-distance triathlete who has quickly become one of the best in the world.
January 12, 2022 | E73
Episode 73: Bring On 2022
A quick update to share what Breakfast with Boz will look like in 2022.
December 29, 2021 | E72
Episode 72: 2021 Wrap Up
In the final episode of 2021, Ian catches up with Amity Rockwell, Sarah Sturm, Pete Stetina and Colin Strickland to reflect and look ahead.
December 15, 2021 | E71
Episode 71: Rab Wardell
Rab Wardell is a Scottish mountain bike rider who features in a new Wahoo film series titled "Old Enough to Know Better".
November 30, 2021 | E70
Episode 70: Christopher Blevins & Dillon Osleger
The Long Traverse connects more than just points A to B. It connects, nature, landscapes, history, and time with our footprint as humans.
November 17, 2021 | E69
Episode 69: Haley Batten
Haley Batten is a professional American cross-country mountain bike rider who represented the USA at the 2021 Olympic Games in Tokyo.
October 26, 2021 | E68
Episode 68: Ben True
Ben True is a professional runner and the current holder of the American 5k road record. Ben is now making a transition to the marathon.
October 13, 2021 | E67
Episode 67: Moriah Wilson & Yuri Hauswald
Moriah Wilson and Yuri Hauswald join from the Sea Otter Classic to talk about the 2021 season and the future of Gravel.
September 29, 2021 | E66
Episode 66: Jason Osborne
Jason Osborne and Neal Henderson join to talk about the benefits of being a multidimensional athlete.
September 15, 2021 | E65
Episode 65: Sarah Sturm
Sarah Sturm joins to share about her successful summer of racing off-road on both her gravel and mountain bike.
September 1, 2021 | E64
Episode 64: Chasing the Tour
Ten days after the 2021 Tour de France began in Brest, France, Jack Thompson embarked on his own Tour de France chasing the peloton with the mission of beating them to Paris.
August 18th, 2021 | E62
Episode 62: Chris Blevins & Clara Brown
Olympic athletes Chris Blevins and Clara Brown join to talk about the Tokyo Games and so much more.
August 4th, 2021 | E61
Episode 61: Kyle Coon & Andy Potts
Kyle Coon and Andy Potts join to share about their upcoming trip to Tokyo for the Paralympic games and the second-ever Paratriathlon at the summer games.
July 21st, 2021 | E60
Episode 60: Jim Walmsley
Jim Walmsley is an Ultra Runner and three-time winner of the Western States 100.
July 8th, 2021 | E59
Episode 59: Migration Race
The Migration Gravel Race is a four-day gravel stage race in the Maasai Mara of Kenya. This race was established to help elevate the level of competition and support for East African cyclists by inviting an international field of competition to the region.
June 16th, 2021 | E58
Episode 58: Unbound Gravel Vol 2
After a week to recover and reflect on all that the Unbound Gravel win means Ian catches up with fellow Unbound winner Ted King. They talk about how the race unfolded and how Ian was able to take the big win.
June 8th, 2021 | E57
Episode 57: Unbound Gravel Vol 1
A quick update while Ian gets settled following a successful race at the Unbound Gravel 200.
May 26th, 2021 | E56
Episode 56: Molly Cameron
Molly Cameron is a professional cyclocross racer and transgender athlete with a mission to improve the trans experience and make the cycling community a welcoming and more informed space.
May 12th, 2021 | E55
Episode 55: Flashpoint MOVMNT
Flashpoint MOVMNT is a collective of four riders with a mission of making cycling more inclusive and diverse. Hear from two of the athletes Andrew Jackson and Amanda Schaper.
April 28th, 2021 | E54
Episode 54: Ellen Noble
Ellen Noble shares the struggle of overcoming an autoimmune disease and her path back to the racecourse.
April 14th, 2021 | E53
Episode 53: Frontiers Lost Coast
Pete Stetina and Colin Strickland join to talk about the new age gravel training camp and the new Wahoo Frontiers film Lost Coast.
March 31st, 2021 | E52
Episode 52: Bike Fit
World-renowned bike fitter Phil Burt joins to talk about the importance of bike fit. Regardless of what type of rider you are or what level of racing or events you are participating in, a good bike fit can make all the difference when it comes to speed, comfort, and injury prevention.
March 17th, 2021 | E51
Episode 51: Emily Batty
Emily Batty and her husband Adam Morka join to talk about their new team Canyon MTB Racing. Emily is a world-class Canadian cross-country mountain bike rider embarking on a new frontier.
March 2nd, 2021 | E50
Episode 50: Concussion in Cycling
Crashes happen, and unfortunately, concussions can happen, too. How can we improve the culture and awareness around concussions in cycling, and how should riders safely return to riding following a concussion?
February 17th, 2021 | E49
Episode 49: Missing a Workout
We all miss a workout now and then — it just happens. This week, athletes and coaches share how they manage missing a workout and tips for when you find yourself in the same situation.
February 3rd, 2021 | E48
Episode 48: Jim Miller
Jim Miller of USA Cycling joins to talk about the current state of cycling in America. Jim is the head of Elite Athletics at USA Cycling and has coached numerous riders to world champion stripes and Olympic gold medals.
January 27th, 2021 | E47
Episode 47: Phil Gaimon
Phil Gaimon joins to share how he stays motivated, discuss his Everesting World Record attempt, and describe how he is carving the path of the "new professional cyclist."
January 20th, 2021 | E46
Episode 46: Routines and consistency
Routines and consistency are crucial to being a successful athlete. Neal Henderson, Lawson Craddock, and Larry Warbasse share the importance of daily routines and consistency in their training and lives.
January 13th, 2021 | E45
Episode 45: Chris Burkard
Chris Burkard joins this week to talk about the new Wahoo film "The Long Way Around". Chris shares how the project came about, how it was filmed, and the powerful message that the film is sharing.
January 6th, 2021 | E44
Episode 44: Aging in Sport
Neal Henderson and Mac Cassin from Wahoo Sports Science join to share some insight on aging in sport. As we all get a year older, how can we continue to improve our fitness and keep our bodies healthy?
December 30th, 2020 | E43
Episode 43: Your 2021 Goals
This week we hear from you, the listener, about your 2021 goals and ambitions. Thank you to everyone who contributed to this episode. Have a wonderful 2021 season!
December 23rd, 2020 | E42
Episode 42: Colin Strickland Frontiers
This week Colin Strickland joins the show to talk about the new Wahoo Frontiers film featuring himself. Ian and Colin discuss the film, Colin's racing career, and his many interests as an athlete and human.
December 16th, 2020 | E41
Episode 41: Holiday Health and Nutrition
With the holidays just around the corner and cold months ahead, it is important to think about your health and nutrition during this unique time of year. Allen Lim and Chris Cosentino join to share some nutrition tips and holiday recipes.
December 9th, 2020 | E40
Episode 40: West Highland Way
This week Ian is joined by Rab Wardell, how recently set the fastest know time (FKT) on, the West Highland Way, in Scotland. Rab shares how his attempt came about, his preparation, and what is next.
December 2nd, 2020 | E39
Episode 39: The Return of Gravel
This week, Ian is joined by directors of three of the top gravel events in North America, to get their perspective on events going forward in 2021. They talk about how events, communities, and riders are preparing for the return to gravel in 2021 in a safe and responsible way.
November 25th, 2020 | E38
Episode 38: Developing Champions
This week I dive into what it takes to develop champions. I am joined by Eric Fostvedt and Reed Mccalvin, who both have worked extensively with the top development riders over the years. I want to get their opinions and observations on how talent is spotted, developed, and taught.
November 18th, 2020 | E37
Episode 37: Rory Sutherland
This week Boz is joined by Rory Sutherland who has just retired from the professional ranks after seventeen years of racing around the globe. Rory and Boz talk about everything from his career path to changes within the sport over the years, and finally what he has planned next.
November 11th, 2020 | E36
Episode 36: Outside In Transitions
In this week’s episode, we catch up with the coaches at Wahoo Sports Science about heading into winter and what training should look like as we make this seasonal transition. Start your winter training off on the right foot with this useful training insight.
November 4th, 2020 | E35
Episode 35: Sarah Sturm: Athlete Mentor
Sarah Sturm is much more than just a bike racer, she is a mentor, a coach, and a steward of the sport. This week I catch up with Sarah to talk about the new Frontiers film and the importance of riding your bike with passion and sharing that experience with others.
October 28th, 2020 | E34
Episode 34: Your Spooky Stories
Halloween is right around the corner, so this week we hear from friends and listeners of Breakfast with Boz, about their Spooky endurance stories. Thank you to everyone who submitted their story.
October 21st, 2020 | E33
Episode 33: Real Life 4DP: Understanding Power and Using it to Train
As temperatures begin to drop and the days get shorter, trainer season is quickly approaching. Before you begin your winter training it’s time to assess your fitness and set a baseline. This week I will be running my neighbor and young prodigy Francesca through her first-ever physiological test with The Sufferfest’s Full Frontal 4DP test. The guinea pig, my 17-year-old neighbor Francesca.
October 14th, 2020 | E32
Episode 32: Bikepacking for Conservation: Lael Wilcox
This week Lael Wilcox joins us on Breakfast with Boz to share her experience of bikepacking a newly created route with Bikepacking.com and Conservation International. Ruta Chingaza is a 420km bike route around the Paramos of Colombia which provides 70% of the fresh drinking water for Bogota Colombia.
October 7th, 2020 | E31
Episode 31: Life After Racing: Marcel Kittel and Peter Kennaough
Professional athletes are some of the most dedicated and focused individuals out there. At some point, the career of every athlete comes to an end. This week we hear from Marcel Kittel and Peter Kennaugh on how they came to the decision to stop their careers and how they are adapting to life after racing.
September 30rd, 2020 | E30
Episode 30: The Growth of Women's Cycling
While the Tour de France was taking place earlier this month, the most prestigious women’s stage race, The Giro Rosa, was happening in Italy. The race was not televised and did not receive the attention it deserved, so this week we catch up with Lizzy Banks and Lisa Brennauer to talk about the race, but more importantly the growth of women’s cycling.
September 23rd, 2020 | E29
Episode 29: Tour Diary - Conner Swift
In this episode, we go inside the Tour with rider Conner Swift from Arkea Samsic. This is his first world tour season, first grand tour, and first TdF. Let’s check in with Conner and see how he got on.
September 16th, 2020 | E28
Episode 28: Tour de France - The Final Week
In this episode of Breakfast with Boz we connect with riders at the Tour de France to hear about how their race is going. Sep Kuss is riding his first Tour this year in support of the Yellow jersey wearer Primoz Roglich while Connor Swift is riding his first grand tour in support of Nairo Quintana. Hear from the rookies and the veterans on this episode.
September 9th, 2020 | E27
Episode 27: Tour de France - Behind the Scenes
This week we are going behind the scenes at the Tour de France, talking with former team chef Hannah Grant and current team Ineos Grenadier carer Ben Jenkins to learn more about the staff that keeps the riders fueled and recovered at the big one.
September 2nd, 2020 | E26
Episode 26: Tour de France Rookie & Old Timer
As we get into the Tour de France this year the normal lead up has been anything but normal. In this episode, we hear from two perspectives “the Tour rookie” and “the Tour Veteran.” Hear from 2020 starters Michael Schar and Steff Cras.
August 26th, 2020 | E25
Episode 25: Sarah True
The transition away from professional sport is never easy. Setting new goals and looking for new frontiers is part of the transition process. This week, Sarah True shares what she still aims to accomplish in sport and what her frontier looks like.
August 19th, 2020 | E24
Episode 24: Kathy Pruitt
There in no better time than now to find your new frontier. This week Kathy Pruitt takes us on her journey from junior downhill world champion, to single speed national champion and now finding her new love for gravel and adventure racing. It is never too late to start something new.
August 12th, 2020 | E23
Episode 23: Back to Races
After an unprecedented pause to the professional road cycling season, racing in Europe is back! There are so many questions still surrounding this uncertain time. We try and answer some of those questions and hear from a few of the riders who are at the races dealing with the unpredictability firsthand.
August 5th, 2020 | E22
Episode 22: Vermont Social
This week we are joined by Ansel Dickey and Nick Keating of Vermont Social. We talk setting up their business, filming gravel events, creating content during Covid, and where content is going in the future.
July 29th, 2020 | E21
Episode 21: Why We Ride With Joe Cruz
We all love to ride, yet why do we push, challenge, and test ourselves both physically and mentally? This week I dive into those questions and try to get some answers. I am joined by bike packing legend and philosophy professor Joe Cruz and a fellow bike packer Karen Yung. Join us as we go down the wormhole of understanding WHY.
July 22nd, 2020 | E20
Episode 20: The Virtual Tour de France
For the first time, the Tour de France is virtual. Six races over 3 weekends and another first there is both a men’s and women’s race! Catch up on how professional riders are finding indoor racing.
July 15th, 2020 | E19
Episode 19: Tour de France - Wahooligans on Tour
What are the true standout moments from the Tour de France in the eyes of the fans that watch it? With a wealth of knowledge and passion for cyclist Wahoo employees from around the world share their favorite memories of watching the Tour or being on site and seeing the event first hand.
July 8th, 2020 | E18
Episode 18: Tour de France - The Value of the Tour
Richard Moore is a cycling journalist who has been covering the Tour de France for 13 years. His insights and knowledge of the sport are widely respected in the cycling world. Following Richard, Alex Merckx, who needs no introduction shares his early memories of the Tour, how he viewed the importance of a race as a rider and how he sees the Tour today as a director of his development team.
July 1st, 2020 | E17
Episode 17: Tour de France - Vive le Tour
Every July, eyes from around the world turn towards France, to watch one of the worlds biggest and most inspiring sporting events, Le Tour de France. For the first time since 1947, the Tour will not take place this July, so Breakfast with Boz will be sharing stories of how the Tour has and still does inspire so many of us to get on our bike and ride. Vive le Tour!!
June 21st, 2020 | E16
Episode 16: Fathers Day
It’s Father’s Day! Happy Father’s Day to all the Dads out there. This week we hear from Ian’s father Grant Boswell before diving into a longer conversation with Jack and Brian Thompson on the relationship they have fostered through cycling and a passion for sharing adventures together.
June 17th, 2020 | E15
Episode 15: Tour of the Future - Part 2
If you enjoyed part one of the 2010 Tour de L’Avenir, you are not going to want to miss part two. To finish off the dream team, Ian speaks with Australian director Pat Jonker, climbing domestique Chris Butler and team leader Andrew Talansky.
June 10th, 2020 | E14
Episode 14: Tour of the Future - Part 1
The Tour de l’Avenir (Tour of the Future) is the Tour de France for under 23 riders and riders who aspire to make it to the professional ranks. This week we relive the 2010 dream team that was the USA national team. This is part one of a two-part series.
June 3rd, 2020 | E13
Episode 13: Dirty Kanza with Colin Strickland and Amity Rockwell
Dirty Kanza is the crown jewel of gravel. In this episode we are joined by the 2019 winners Amity Rockwell, Colin Strickland and my good friend Marshall Opel. The event has been postponed from the original May 30th date, yet the excitement and legend of the event lives on.
May 27th, 2020 | E12
Episode 12: The South Downs Way
The South Downs was the training ground of UK cycling legend Sean Yates, the third UK rider to wear the Yellow Jersey. Now his son Liam Yates carries on the tradition, joined by mates Neil Philips, Sophie Edmondson and Anna Mcleod.
May 20th, 2020 | E11
Episode 11: Yuri Hauswald - Gandalf of Gravel
Known as the Gandalf of Gravel, Yuri Hauswald is a legend of the cycling community. From mountain bike racing in the mid 90's to winning Dirty Kanza in 2015, Yuri is a rider we can all learn something from. Hear from Yuri on this week’s episode of Breakfast with Boz served by Wahoo.
May 13th, 2020 | E10
Episode 10: Rohan Dennis and Alex Dowsett
On this week’s episode of Breakfast with Boz, we hear from Rohan Dennis and Alex Dowsett on how they have mastered the race against the clock and learn how the discipline has changed over the years. Did you know Ian has beat both of them in a TT before? Tune in to hear how he beat the world’s best.
May 6th, 2020 | E9
Episode 9: Lizzie Deignan and Sonya Looney on Motherhood and Sport
This week Ian speaks with two world champion cyclist and more importantly, world champion mothers; Sonya Looney and Lizzie Deignan. Hear how these two inspiring women balance their lives of sport and motherhood.
APRIL 29th, 2020 | E8
Episode 8: Lionel Sander and Sarah Crowley: Looking Forward
Sarah Crowley and Lionel Sanders join Ian in another edition of Breakfast with Boz. In this episode, we talk triathlon, training during this uncertain time, and eSports racing. Swim, bike, and run into this episode of Breakfast with Boz.
APRIL 22nd, 2020 | E7
Episode 7: Heather Jackson and Cam Wurf, Ironman and Beyond
Heather Jackson and Cam Wurf have been at the top of endurance sport for years. Each lives outside of the box and finds new and exciting ways to challenge themselves making them Wahooligans in the truest sense of the word.
APRIL 14th, 2020 | E6
Episode 6: Spring Classics with Fabian Cancellara
In this episode, we catch up with classics legend Fabian Cancellara and Belgian rider Oliver Naesen. Fabian shares what he is doing now and reflects on some of his most fond memories of racing. Oliver discusses the impact of Covid-19 in Belgium and his Classics goals.
APRIL 7th, 2020 | E5
Episode 5: Detours with Sarah Sturm
In this episode, we chat with Sarah about community, mental health and no longer being a dark horse on the start line. Sarah has always focused on her mental health and made career decisions that have made her happy and healthy.
MARCH 31ST, 2020 | E4
Episode 4: Detours with Neal Henderson
Ian connects with Wahoo Sports Science coach Neal Henderson to discuss training indoors during these times. With the shift to indoors for most athletes and society as a whole we wanted to provide athletes some tools to stay healthy, fit and happy.
MARCH 24TH, 2020 | E3
Episode 3: Corona Detours
With the Covid19 pandemic being front and center in most people's lives right now we wanted to speak to the larger cycling community about the impact this global crisis is having.
MARCH 20TH, 2020 | E2
Episode 2: Pete Stetina
In this episode, Ian sits down with Pete Stetina to discuss his first gravel race at Mid South, plus we'll dive into the impact Coronavirus is having on racing.
MARCH 3RD, 2020 | E1.5
Episode 1.5: Ian Boswell
In this “half” episode of the Breakfast with Boz podcast Ian updates us on what he has been up to since joining the Wahoo team and what his race and event calendar will be for 2020.