Shows
PHATS/SPHEMPHATS/SPHEM Annual Hockey Summit - Anita Ramsay & Natalie GrantA special episode of the PHATS/SPHEM Podcast, joining host Tom Mulligan today are Anita Ramsay, Director of PHATS/SPHEM and Natalie Grant, Project Manager for PHATS/SPHEM. Anita and Natalie discuss their backgrounds, how they became affiliated with PHATS/SPHEM, and their roles and responsibilities for the societies. They dig into all things related to the PHATS/SPHEM Annual Hockey Summit, from planning of the annual meetings to the growth of the summit, the benefits of attending for both members and vendors, the educational benefits, and the future of the event and so much more!For...2025-05-1627 min
The Coaching CycleSocial Media in Coaching with Tom Ramsay (Edge Coaching)In this episode I talk to Tom Ramsay from The Edge Coaching. Tom gives us an insight into his coaching journey and his principles behind 'Athlete Led Coaching'.
We then dive into the world of social media, the good, the bad and the ugly. We talked about how social media can be used for good to build and promote a successful coaching business, and how to stay true to yourself online without succumbing to superficial likes and views. Tom gives an honest account of his relationship with social media, and gives insight into some useful mechanisms of...2025-05-091h 18
Talk DesignTom Kundig: The Art of Architecture & SpeedTom Kundig, FAIA, RIBA, is an owner and design principal of Olson Kundig. Kundig has received some of the world’s highest design honors, including a National Design Award in Architecture from the Cooper Hewitt Smithsonian Design Museum, an Academy Award in Architecture from the American Academy of Arts and Letters, and an election to the National Academy as an Academician in Architecture. Most recently, Kundig was awarded the AIA Seattle Medal of Honor as well as a Distinguished Alumni Award from the University of Washington. Known for his contextual approach to design, Kundig emphasizes the primacy of the site. Hi...2025-02-1351 min
Spill The WattsSeriously, Stop Training with Covid | Dr Tom MwambinguToday’s guest is Dr Tom Mwambingu, who is a consultant cardiologist with expertise in sports cardiology, general cardiology, exercise prescription and cardiac imaging.Covid-19 has been around us for many years now.
We’ve seen many strains of the virus, and it’s affected many people in lots of different ways.
Outside of normal population, we have seen countless athletic population also suffering with short and long term effects from contracting the disease too. These include many pro and amateur cyclists who have had issues post Covid, meaning they have t...2024-11-071h 01
Great Books PodcastRamsay – Campion Great Books Podcast: Episode 2 Shakespeare’s King Lear – Part 2Welcome to the 2023 Ramsay – Campion Great Books Podcast Series.The series continues with the second of two conversations on Shakespeare’s King Lear — the story of a King who divides his kingdom between two sinister daughters while disinheriting and disavowing the daughter who is most devoted to him.In this podcast Dr Stephen McInerney, Director of the Centre for the Study of the Western Tradition at Campion College is joined by Dr Kishore Saval, Senior Lecturer in the Western Civilisation Program at ACU, together with Professor Renée Köhler-Ryan, National Head of the School of Philo...2023-12-1829 min
Spill The WattsMatt MeanwellToday’s guest is Matt Meanwell, and he has a very interesting story.
We all want to be better at something. After all, self improvement is a fantastic feeling and fills you with much positive emotion. But achieving mastery at something we know takes lots of time, years and years of practice, and adjusting your craft.
It appears as the years go by, cyclists at the top of their game are generally starting younger and younger, getting younger and lot of my guest have been no different – most have been on a bike longer than they...2023-11-161h 09
Spill The WattsAdam KenwayWhen I think about legends of the sport of hill climbing in the UK,
many would agree Adam would be up there at the top of the list.
He has been competing at the top of the sport for many years, and has accomplished many of the very best results you can achieve in doing so.
As well as winning the national champs, Adam had also won the prestigious Monsal Hill Climb, and many other amazing victories each year.
What is also amazing, is that Adam also has many amazing results on the road too...2023-11-041h 31
Spill The WattsGiles DrakeGiles is the WINNER of the Three Peaks Cyclocross race in 2023 - arguably the most brutal race on skinny tyres in Yorkshire.Giles had been close to winning this race for the 4 years previous to this, and his determination and relentless personality got him to the top step eventually.Winning this race takes an unbelievable amount of fitness, but also a very unique set of skills - and a big set of balls.Aside from winning the three peaks, Giles has also won Battle on the Beach (being the only UK winner) and won many other...2023-10-191h 20
Spill The WattsI ran a Marathon (Story time)Something a little different today - Come on a dog walk with me, and let me tell you a story.
2days ago, I completed the Yorkshire Marathon in a time of 3:06.
For those who aren't remotely interested in running, this may not be for you. It contains a fair bit of waffling on about marathon prep, training, nutrition.
It then goes into the experience itself, including stories of how much suffering I had to endure, why I was annoyed at myself after the event, and how I may have cried (a few times). 2023-10-171h 07
Spill The WattsCalum Brown - The Monsal Hill Climb
Callum is famously known for his huge calves, but he is also a multiple time winner of the most prestigious cycle hill climb in the country – The Monsal Hill climb.Aside from that, he is the current course record holder of multiple hill climbs across the country, and is regularly taking top step, winning events through the season.He is totally transparent with his numbers, and has previously posted some impressive power data with 1 min power over 1000w, 30s over 1400w, and 5s over 2000w, with his peak power >2200w.In this podcast, expect to learn ho...2023-09-291h 37
Spill The WattsRobyn ClayRobyn is a 19 year old cyclist from Yorkshire, who currently rides for Pro-Noctis - Heidi Kjeldsen - 200 Degrees Coffee.A lot of you will have seen her recently smash it up Micklegate on the last lap to take victory at Lincoln GP this year, but she has also recently backed that result up with a win over in Belgium, 4th in her first ever national TT champs (U23), 3rd at Otley GP, a win at Newark Crit.
In this podcast, we will learn about her introduction to cycling, her time racing in Belgium, what she gets up t...2023-09-191h 11
Spill The WattsMillie CassMillie is a 24 year old Paracyclist who recently got a Bronze medal in the Worlds TT on home soil.Millie is one of 25,000 people in the UK to have Charcot-Marie-Tooth Disease (CMT), a neurological condition that damages peripheral nerves.With years of racing experience, and now fresh off the back of the success at the worlds, I have the privilege to get her on to #SpillTheWatts.As ever, make sure you tune into what will be a very interesting, educational and insightful conversation.
2023-09-061h 10
Spill The WattsPaul Oldham: Three Peaks CXThe 3 Peaks Cyclo-Cross is staged in the Yorkshire Dales National Park every year at the end of September. It is the toughest and biggest Cyclo-Cross event in the UK.
As well as being a National level MTB and Cyclocross rider, in the last 5 years Paul has won the Three Peaks more than anyone else, so who better to give us some key insights and advice?
In this episode, expect to learn;
What an earth this event is, and why so many people choose to do it?
Why Paul thinks he has...2023-09-011h 08
Spill The WattsMaddy NuttMaddy is a Gravel Racer who rides for the Ribble collective.
Based in London, Maddy has a degree in statistics, but after half a year in the City, moving her way up the corporate ladder, she realised the desk job life simply wasn’t for her – it was making her unhappy.
In more recent times, Maddy is forever fleeing home to go and race her bike across the world. So far, just this year alone she has raced in 8 different countries, including places like Kenya, Mexico and USA.
In this podcast, we will get t...2023-08-171h 27
Spill The WattsFinlay Pickering
Fin is a 20 year old (U23) Elite Cyclist for Trinity Racing.He was born and raised in East Yorkshire and I’m pleased to say he’s kept the broad accent even with all the travel and races across the continent.He has some amazing results such as a win on GC at the Tour of Alsace and 2nd at Otley GP.In the podcast, you can expect to hear about his unique personality, his childhood upbringing, how he finds life at the sharp end of U23 racing, and how he has dealt with the tough time...2023-08-081h 50
Spill The WattsAbi SmithAbi Smith started cycling as a four-year-old. Today, she is proud to race her second professional season with EF Education-TIBCO-SVB.
Growing up in Yorkshire, England, her parents encouraged Abi and her older brother to spend lots of time outside and keep active, and signed them up for the Yorkshire Regional Triathlon Series. Abi competed in the series for eight years before concluding that cycling was her strongest discipline.
She switched her focus to road racing in 2018 as a 16-year-old, lining up for the National Youth Road Series that year. Her strength and consistency caught the...2023-08-041h 18
Spill The WattsCat FergusonCurrently the #1 ranked Junior Woman Cyclist in the World, Cat Ferguson is a Yorkshire cyclist trying to pursue her dreams of becoming a Professional.
She races on the road, with recent wins at the European Youth Olympics TT and Road Race, she won the Binda Nationals Cup, and the Tour of Flanders Nations Cup.
She also races off-road in cyclocross, being the multiple winner of the National Cyclocross Series and Champs, and multiple top 10's in World Cup events.
In this episode, expect to learn things like;
What constitutes...2023-07-241h 08
Spill The WattsIntroducing Spill The WattsA short introduction into what the podcast is about, the reason for the new branding, and what to expect in the coming months.2023-07-2019 minSpill The Watts#75 Why are you not seeing progress? (Walk&Talk)Has your progress stalled? Have you seen the same results and fitness for a long period of time? Forget the marginal gains - come walk with me while I explain the key principals to consider for continued progression.
2023-07-0536 minSpill The Watts#74 Gravel Racing Ft. Amira MellorGravel bikes have exploded in popularity in recent years. These wide-tyred, drop-bar machines open up a whole new world of riding possibilities and have also spawned a new bike-racing discipline – gravel racing.
There are now gravel races across all four corners of the globe, from single-day events to multi-stage epics. Crucially, however, gravel racing centres around fun and community just as much as it does competition.
Today with talk with Amira about all things Gravel, expect to learn first hand at the things to expect, how you should train, and what to lo...2023-06-271h 16Spill The Watts#73 The Fear of Failure | Alice Pinion (Psychology)Are you worried about how people perceive you? Or how you perform? Do you fear how you may fail in sport?
In todays podcast we are talking to Alice Pinion, who is a sports mind coach and therapist. We have already had her on the podcast (#65) to talk about all things Sport Psychology, but in this episode we are diving a little deeper and talking about one thing in particular: The Fear of Failure.
You can find out more about the services Alice has on offer by visiting her...2023-06-221h 07Spill The Watts#72 Crit racing; Tactics, tricks, and how to WIN.Today I have teamed up with Cav to talk about all things Criterium racing. We both love a good Crit, and I hope you can hear the passion in our conversation.
You will lean things such as:
What a Crit is?
What makes a Crit so hard?
How to race a Crit?
Tactics involved
Do's and Don'ts when racing Crits
How to attach
How to win
Enjoy!2023-06-131h 34Spill The Watts#71 Walk & Talk | Life update, embarrassing experiences, getting dropped, and my new Bike FitCome for a walk with me, and let me vent for a while about some recent life changes, the birth of my 2nd child and how life has changed a little in the past 6wks. 2023-06-071h 02Spill The Watts#70 Everything Bike Fitting ft. James Roberts (fit2ridebikefit)In this episode we invite James Roberts from Fit2Ride bike fit, where we talk about all things related to optimising your position on the bike.
James owns his own BikeFit company. They are specialist BikeFit is based in Ripponden in the heart of the Yorkshire Hills between Leeds and Manchester and they are dedicated to delivering the highest quality of service tailored to the needs of the customer.
The integration between Bike and rider is a key component to Cycling performance and is massively overlooked.
In this podcast expect to learn things like;
The process behind finding...2023-05-241h 25Spill The Watts#69 Dr Josephine Perry | The 10 Pillars of Success (Psychology)Today, we talk to Dr Josephine Perry, who is a chartered psychologist who works with those in sport, on the stage and in business to help them overcome their barriers to success so their can achieve their goals.
Josie has a background in communications and behaviour change having worked for many years in journalism, marketing, public relations and crisis communications across private corporations and government. She has a MSc in Communications, a MSc in Psychology and a MSc in Sport and Exercise Psychology. She also has a PhD in Political Communications.
She...2023-05-101h 06Spill The Watts#68 Walk & Talk | Life update, getting Cat 2 in 3wks, upcoming changes & being content.Come for a walk with me, and let me vent for a while about some recent life events. Providing a bit of an update of the last few weeks, including a few performances that I am proud of. 2023-04-1847 minSpill The Watts#67 Ellen Mcdermott | Carbohydrate Periodization & Optimizing Fuelling
My guest today is Ellen Mcdermott, who as well as being an elite level cyclist for team BoomPods, she also has her own performance nutrition company.
Regardless of what your discipline is or what calibre of rider you are, we all have those targets in mind motivate us to get us out of bed in the morning and jump on the bike.
Ellen has designed a platform to help make reaching those targets that much easier. So you know the hard work you're putting in and the sacrifices you’re making aren’t goin...2023-04-131h 35Spill The Watts#66 Aerodynamics in Cycling | What should you spend your money on? Ft. James EddisonIn today's episode, we speak to one of my good friends and clients James Eddison, who is the Head of Aerodynamic Services at Sauber Technologies AG. He also has much experience with how to refine cycling positions to optimise aerodynamics and reduce overall drag.
This is a very interesting and insightful conversation that I think many will learn a lot from.
Expect to learn:
What are the biggest aero gains you can make?
What type of aero wheels you may want to buy?
...2023-04-101h 11Spill The Watts#65 Alice Pinion | Are you limited by your mind? (Sport Psychology)Do you have all the physical attributes covered, feel you have more potential but are somehow holding yourself back?
If you suspect your peak performance problems are stemming from your mind, rather than your fitness then Head First Sports Performance Mind Coaching can help you to learn to sort them for good.
Today, we learn about these fundamental principals, and learn how we can better ourselves using certain techniques.
More info on Alice can be found here:
https://www.headfirstsportsperformance.co.uk/
https://www.alicepinion.co.uk/sports-psychology
2023-03-241h 16
Spill The Watts#64 My 10 Daily Habits for Health | Walk&TalkRecently, I have noted down 10 rules / habits which I follow every day, no compromises. Today I will share them with you. 2023-03-081h 00Spill The Watts#63 Strength Training for Cycling | Chris Gibson - Barbells & BikesIn this new series of podcasts, I will be inviting guests to speak in depth about their specific area of expertise in sports and exercise performance.
Today, we speak to Chris Gibson, the owner and lead coach of Barbells & Bikes which offers a range of strength training options from programming delivered straight to your phone to 1-1 personal training.
Strength training has always been an element of cycling performance which I have enjoyed personally, while also making it an integral part of most of my athletes training, and in this episode I hope we explain w...2023-02-281h 10Spill The Watts#62 Training Basics | Lactate Threshold & FTPToday, I talk about lactate threshold. Lactate threshold is regarded as one of the biggest predictors of cycling performance across many different cycling disciplines, specifically with both TT and RR, and thus, for a lot of cyclists, there is a lot of emphasis on trying to increase ones LT to better results. In this episode, I explain what LT is, how it's tested, and how it can be improved. 2023-02-2039 minSpill The Watts#61 Training Basics | VO2maxCome for a walk with me. Find out why I took a week off from consuming any Caffine, and the effects that had on me. Understand what I found out from a week of people watching, and we also learn some bits about the components of VO2max.
I will firstly break down the constituent parts that comprise the VO2max, before moving on to look at what kind of training is needed to signal the necessary adaptations for improvement. I will also provide example sessions for your own training. 2023-02-0946 min
ExtrospectiveAnswering ALL of Your Cycling/Endurance Sport Related Questions W/Founder of The Edge Coaching Tom Ramsay BSc | #21In this week's special episode we invite Tom Ramsay, Founder of The Edge Coaching, back on for part 2 to impart his knowledge of Cycling training.
We talk about all things endurance sport from Strength training to the debate surrounding volume, from creatine supplementation to the difference between Performance and Health nutrition.
It was a pleasure to record this episode, I learnt a lot from Tom & I hope you have lots of takeaways too!
2023-02-061h 30
ExtrospectiveFrom Racing Motocross to Monitoring Blood Lactate, Making Content & Managing Family Balance w/Founder of The Edge Coaching Tom Ramsay BSc | #20In this weeks Episode I am joined by Tom Ramsay who is Founder and Head Coach at the Edge Coaching. We decided to record 2 episodes, the first being his story, the second answering all coaching related questions.
In this episode we discuss how competing in Motocross from the age of 6 fuelled his competitive drive, the years spent training to become a professional athlete & juggling the business with starting a young family.
Tom is a super down to Earth relatable guy and he talks about the importance of progression in any fitness endeavour to keep his...2023-01-311h 30Spill The Watts#60 Training Basics | ZONE 2In todays episode, we talk through the basics of Zone 2. We cover topics such as:
- What Zone 2 Training is
- How it's calculated (and how you calculate yours)
- The Benefits of Zone 2 Training
- Common Questions associated with Zone 2 training
Enjoy!2023-01-2243 minSpill The Watts#59 Amira Mellor | The new assistant coach.Today we introduce the new assistant coach to The Edge, Amira Mellor.
By the end of this podcast, you will know him much better on a personal level, but also on an athletic and an academic perspective.
We also answer the questions submitted by YOU.
If you want to get in touch with Amira, drop her a message on Instagram, or email her at: amiramellor@hotmail.co.uk2023-01-131h 23Spill The Watts#58 Calpe Cracked Coach Cav | Ft. Cav WalkerIn this episode, Cav shares why Calpe may quite well be the best destination for cycling, how serious accumulation of fatigue and wet kit don't mix very well, why he had to smash a few bags of Haribo just to get round, and why it's so important to travel with someone who is likeminded individuals.
We also talk about much much more, this podcast will be one to listen to if you have previously been to Calpe, thinking about going, or you're thinking of where to go next!2023-01-021h 01Spill The Watts#57 What you have learnt in 2022.In todays Podcast, I talk about the key differences between Motivation and Discipline, and the effect that isolating incidents has on your future self. I then go through my Top 5 things you have learnt from my podcasts in 2022. 2022-12-201h 08Spill The Watts#56 The Menstrual Cycle & PerformanceWhile the unique physiology of female athletes may require tailored training approaches that differ from those required for male athletes, the topic has historically been ignored and even considered somewhat taboo. I am here to hopefully try and change that for some of you, and provide a clear, relatable understanding of the subject.
Today, I talk you through the different stages of the menstrual cycle, how this affects physiology and psychology, and how we may need to account for these changes when designing training and nutrition plans. 2022-12-0950 minSpill The Watts#55 Protein for Endurance AthletesToday we’re going to talk about what protein is, why it’s important, how much you should take, when you should take it, and when not to take it. We will also go over some myths revolving this macronutrient2022-11-221h 13Spill The Watts#54 Time Efficient Training | 6 top tips for those short on timeToday, I give you some key considerations for those who are short on training avalibility.
How to make your time most effective to get the most out of the time that you do have. 2022-11-081h 09Spill The Watts#53 The Ageing Athlete | Training and racing past your primeWhat happens to our physiology and performance as we age?
What can we do to slow the process?
How can we slow this process, and be faster then out younger selves?2022-10-141h 18Spill The Watts#52 Deep Questions ft. Coach Tom & CavA different podcast today.
Get to know your coach on a personal level, with 5 (what turns out to be 4) deep and meaningful questions, answered in this raw, unrehearsed, unedited talk. 2022-10-071h 27Spill The Watts#51 - Your first Cyclocross raceThis podcast is for the first timers, the basics and need-to-know bits of information for a cyclocross race day. We discuss things like;
What to expect
Bike setup
Training
Race day planning
How to ride the race
Cyclocross is a very inclusive sport, give it a go! #crossishere2022-09-201h 03
Spill The Watts#50 Matt Nelson | The Reality of TriathlonToday I spoke to a good friend, and amazing athlete Matthew Nelson.
He is the current British and National Duathlon Champion, and placed 8th in the World Duathlon Championships.
We talk about his background, the training he does and how this affects his life and relationships.
We also talk about the reality of being an elite athlete, what impact that has on the body and on the mind, and how what works on paper may not always be the same as what works for you.
This is not one to be m...2022-09-071h 34Spill The Watts#49 CARBS | Carbohydrates for Cycling PerformanceToday we answer questions such as;
What are Carbohydrates?
Why are they so important for Performance?
How much carbs should we have?
What are the best sources of Carbs?
What should we eat during a ride?
What should we eat post-ride?2022-08-2647 minSpill The Watts#48 A chat with Simon, Health Coach | Q&AIn this new "a chat with" series, we will be doing some casual chats with some close friends of mine in the industry of health and athletic performance.
In today's episode, we talk with one of my old University friends, who is now a health coach. He has been on the podcast before a couple of times to talk about areas of psychology, nutrition and physiology. But today, we're just chatting about life, the state of the fitness industry, and whatever comes to out minds.
Enjoy!2022-08-181h 11
Spill The Watts#47 Nick Craig & Three Peaks CyclocrossNick Craig is THE man in the know for all things MTB and CX racing in the UK. He has the knowledge and experience from years of racing under his belt at a professional level for many years. He is also completed the three peaks many times, with lots of top 5 finishes and 3 wins to his name.
If you're racing the Three Peaks this year or have plans to do so, this conversation is not to be missed.
You can get in touch with Nick on his Instagram: nick1craig
Also check out: www.rideforcharlie.com which is a none pr...2022-08-051h 41Spill The Watts#46 Crit Racing TacticsLearn the key tactics and things to consider when racing a Criterium.2022-07-261h 05Spill The Watts#45 Road Racing TacticsA chat with Cav on how best play your race strategy and tactics to get your best result possible. 2022-07-211h 03Spill The Watts#44 Sodium intake & PerformanceAre you a salty sweater? Give this a listen.2022-07-1226 min
Spill The Watts#43 - Q&A | Fasted Training, Rest days, and Criterium RacingYour questions answered! Today I answer the questions submitted by social media followers, including:
a) What advice can you give about fasted rides? Length and intensity?
b) What is the importance of scheduling in full rest days?
c) Weekend back to back races, do I taper training for 2 weeks?
d) As a crit racer, what are the key power numbers to focus on improving? I.e. sprint/ftp/map/vo2?
e) What’s your views on training for a 10 to 12 hour mtb race? Building up to 6 to 7 hour training ri...2022-06-301h 25Spill The Watts#42 Cav Walker | The new assistant Coach.Today we introduce the new assistant coach to The Edge, Cavan Walker.
By the end of this podcast, you will know him much better, on a personal level, but also from an athletic and academic perspective.
We also answer any questions you submitted via my social media channels. 2022-06-211h 19Spill The Watts#41 I've entered a Marathon | Business & Life updateI'm turning 30 in September, what better way to celebrate? 2022-06-0732 minSpill The Watts#40 - Top 5 Supplements | Performance & HealthThe supplement market is HUGE, and a lot of what you will hear on the internet is biased by certain company's trying to make money. Let me give you my unbiased opinion - What are the key ones you should likely be taking and why?2022-06-051h 10Spill The Watts#39 Covid-19 & DetrainingToday I talk about the short and long term implications of contracting Covid-19, what detraining is, when it starts and how to bring your fitness back following a break. 2022-05-2750 minSpill The Watts#38 The day I Sh*t myself | STORY TIMESomething a bit different today. Let me tell you about the most embarrassing situation of my life. 2022-05-0642 min
Talkin' Turkey with Jimi RamsayTalkin' Turkey with Tom Hey & PangThis time I'm joined by long time Queenstown legends Tom Hey and Paul Angus AKA "Pang"I think it's fair to say the MTB scene in Queenstown has a lot to thank these two for. Pang is a racer through and through has stepped up the race scene in town which has now starting to produce some real talent. He also has a love for hucking his bike off big jumps which has become synonymous with the riding scene here. Tom Hey not only has shaped the Queenstown trails to what they are, but has...2022-05-041h 29Spill The Watts#37 Update & Transition to RacingIn this episode I give you 5 tips to help you transition from the off-season to race-season.
I also give insight into where I am at (and where my head is at) when it comes to this years commitment to racing.2022-04-2945 minSpill The Watts#36 Move more, sit less. Ft. Niall & EmmaToday we explore why modern lifestyle factors are not ideal for health, long term posture, and performance. We investigae what can be done to help prevent the onset of these problems, and answer your related questions on this topic.
The guest speakers on today's podcast were Niall Walsh and Emma Palmer.
How to get in touch;
Email: info@thewestgateclinic.com
Website: www.thewestgateclinic.com
The clinic is based in Driffield, Easy Yorkshire.
Enjoy!2022-04-121h 20Spill The Watts#35 Transgender Cycling | Gender differences & Fairness in SportDue to recent media coverage on Emily Bridges and her dispute over whether she is OK to race as a female cyclist, I thought it would be a good time to give you my take on this conscientious topic.
What are the main differences between males and females when it comes to sport?
What is the current ruling?
Is the current ruling fair?
My testosterone, and the reality of it.
What are athletes opinions on the matter?
Should Emily Bridges be allowed to race as a Female?2022-04-0447 minSpill The Watts#34 Weight LossEverything to know, and what not to know about losing weight. Let's dispel some myths and provide you with some clear actionable points you need to know in order to attain your weight loss goal.2022-03-191h 02Spill The Watts#33 The Importance of SleepTopic areas:
What is sleep
Why do we need it
What are the implications of insufficient sleep
How do we sleep better
Tips for better sleep
I quote references from Matthew Walkers "Why we Sleep" from time to time. 2022-03-1056 minSpill The Watts#32 Power Meters - Should you buy one?If you're considering buying a power meter, or are wondering what all the fuss is about, this is the podcast for you. As ever, I aren't endorsed by anyone here so I will give you my honest, unbiased opinion. 2022-02-2434 minSpill The Watts#31 Training with Limited Time & Life update.My daughter is 1 year old, and I thought it would be apt to give a bit of a life update and context as to how the last 12 months have been, and what my 2022 season will look like. I also go through 6 key points in answering some of my listeners questions revolving training for performance on limited time. 2022-02-1655 minSpill The Watts#30 When should you train?Today we answer the question of when the optimal time of the day to train is, and how you might want to manipulate your day to better suit these times. I answer the questions of why I train at 5:30am, and why this probably isn't the best idea for most people.2022-02-1240 min
The Root For Wisconsin ShowEpisode 60- Tom Brady Retires; Aaron Rodgers WatchWhat a wild week in the NFL! Eric, Justin, and Ramsay talk all the news and notes from around the league. Tom Brady has officially called it a career, Brian Flores is suing the league, and we look at all the new coaching hirings and firings in the NFL. We are also officially in Aaron Rodgers decision watch mode and discuss the newest rumors on that front. We also take a look at the Badgers recruiting and coaching news. Plus a look around the world of sports in the last week. And finally, we have some news about the...2022-02-032h 04Spill The Watts#29 Gut issues & PerformanceIn this episode, I give you an insight into what GI issues may be doing to your performance, and how to prevent these from happening. 2022-01-1759 minSpill The Watts#28 - The unspoken Factor: THE MIND ft. Simon TaylorToday we delve into topics such as;
Why aren't I happy with my good performances?
Why am I always focusing on negative outcomes?
What is performance Anxiety and how can I help deal with it?
What's the point in racing and training anyway?
Simon's website can be found at:
https://www.atlcoaching.co.uk/
My coaching services can be found at:
https://edgecoaching.cc/
Enjoy!
2021-12-201h 47Spill The Watts#27 Winter Training & The Festive PeriodInsights, hits and tips on how you can schedule your winter better to come into the following season fitter, stronger, and faster than ever. 2021-12-111h 06
The Ramsay Centre PodcastThe Ramsay Centre Podcast: Tom Holland – ‘Why the West is more Christian than it thinks’What has been the impact of Christianity on the development of Western civilisation? Could it have been so profound that it is now hidden from view? Even in a secular West, are we ‘goldfish swimming in a Christian pond’? In our final Ramsay Lecture for 2021, Centre Academic Director and Deputy CEO Dr. Stephen McInerney interviews award-winning UK historian, biographer and broadcaster Tom Holland. Mr. Holland is author of the 2019 Sunday Times best-seller Dominion: The Making of the Western Mind. In their discussion Mr Holland presses his case for the central place of Christianity in the format...2021-12-0658 minSpill The Watts#26 Strength Training for Cycling - Why & how we Lift.There's a fair lack of gym-confidence for a lot of folk, and I think this stems mostly from a lack of knowledge. Let me provide a bit of an insight into what you should be considering for your next strength session.2021-11-221h 13Spill The Watts#25 Training with Illness Q & AToday I give you an insight into the key considerations to help prevent being unwell, and then also what to do training wise if you do catch something. 2021-10-201h 10
Spill The Watts#24 Nathan Smith - Inside the PelotonI have known Nathan for a good few years now, and have coached him part of this time too.
I met up with Nathan the other week after he had just returned from racing over in France. Making this podcast was a little impromptu, we were mainly just meeting for a bit of a catch up over coffee, but I decided it may be interesting to some listeners what the transition is like into the professional world and what it's like racing for a team like Team Novo Nordisk.
More info on Nathan can be f...2021-10-0441 minSpill The Watts#23 The Transition PhaseCalled the Transition Period, this runs from the completion of your last race, until the start of the Prep Period in a few weeks. Think of this Transition Period as the link between two annual training plans—it marks the end of last season and the official beginning of the next season.2021-09-2941 min
Spill The Watts#22 Cyclocross ft. Amira MellorToday we chat to one of my coached riders and Elite Cyclocross rider Amira Mellor. We talk about her development as a Youth and Junior rider to where she is now, how best to train for Cyclocross, and what her future holds in the sport.
Follow Amira on:
Instagram:
https://www.instagram.com/amiramellor/
Strava:
https://www.strava.com/athletes/18497689?oq=amira
Team Spectra:
https://www.spectraracing.com/team2021-09-091h 22Spill The Watts#21 Story Time & 5 useful considerationsA story time segment, as I talk you through a stressy race win. Also, 5 key considerations which are less about cycling performance, more about some general life terms that I think everyone should consider when making decisions in life or listening to certain people. 2021-08-201h 21
Spill The Watts#20 Isolation & Daily HabitsA bit more of a casual chat this week, as I near the end of my 10 day Isolation. I also talk about 4 key daily habits which I possess, why they help me, and why you should give them a try.2021-08-0857 min
Spill The Watts#19 TIME TO PERFORM | Race day preparationThe final episode in this mini-series, we drill down to the day itself. How can you plan and execute the best version of you?2021-08-031h 02
Spill The Watts#18 TIME TO PERFORM | Tapering for a race.How do you taper for a key event? How do you make sure you're hitting peak performance? Let me explain. 2021-07-281h 04
Spill The Watts#17 TIME TO PERFORM | Evening Race NutritionIt's race season, the training is done, the hard work is over, now it's TIME TO PERFORM.
This mini-series is all about getting you in the best position possible on race day.
This first one, is all about what to eat on race day, and specifically what to eat before an evening race to help your performance, and what you should probably try and stay away from. 2021-07-021h 25
Spill The Watts#16 Veganism | My evidence-based opinion.Today, we delve into nutrition, specifically revolving the plant based / vegan diet. I talk over what effect it has on our health and performance, and if it could be right for you. Also some key considerations if you're thinking of converting. 2021-06-2540 min
Spill The Watts#15 Yorkshire MTB Marathon | What I got right and what I didn't.Last Sunday I rode the Yorkshire MTB marathon. It was a brutal event, it it absolutely put me in my place. After some reflection, I am now at a place where I can piece together what happened, and why it didn't go the way I wanted.
I talk about how I prepared for this event, the thought process behind each decision I made, and walk you through the race itself.
If you are thinking of doing the event in the future - make sure you listed to this.
My event in...2021-06-151h 24
Talk DesignTom KundigTom Kundig, FAIA, RIBA, is an owner and design principal of Olson Kundig. Kundig has received some of the world’s highest design honors, including a National Design Award in Architecture from the Cooper Hewitt Smithsonian Design Museum, an Academy Award in Architecture from the American Academy of Arts and Letters, and an election to the National Academy as an Academician in Architecture. Most recently, Kundig was awarded the AIA Seattle Medal of Honor as well as a Distinguished Alumni Award from the University of Washington. Known for his contextual approach to design, Kundig emphasizes the primacy of the site. Hi...2021-05-2455 min
Spill The Watts#14 Change in priorities | Q & AIt's been a while since my last episode, today I give you an update on my current situation, and answer the questions you submitted last week. We also reveal the winner of the competition. 2021-05-191h 04
Spill The Watts#13 RACING PSYCHOLOGY - Self-confidence & NervousnessWe're back into the mental aspects of racing! In this episode we talk about those bits no-one likes to talk about, we perceive them as negative sensations, but are they?
To contact Simon, visit: https://www.allthingslifestyle.org/2021-04-081h 21
On the Air TonightEp 17 - Ramsay's Kitchen NightmaresThe boys get visual in Ep 17 of OTAT . You can now WATCH this episode on OTAT's Youtube channel. This week the boys go on a journey with everyone's favorite abusive chef, Gordon Ramsay. Watch the classic episode of Ramsay's Kitchen Nightmares (S02E06) on 7plus.2021-03-241h 03
Spill The Watts#12 STORY TIME - The Journey to a Dad & Tips for Training with a New-born.It's been a long road, in this episode I wear my heart on my sleeve and explain what it took to finally become a dad. I also give some little insights and tips from what I have learnt so far. 2021-03-091h 26
Spill The Watts#11 Body Weight: My experience, problems in cycling and 5 Top Tips!I, like many others, have made mistakes in the years. On this podcast I hope to give you an insight into what is happening with the unhealthy relationship surrounding a riders watts-per-kilo. I also provide some top tips into how to best optimise your power-to-weight ratio, and ways in which you can help yourself to lose weight effectively. 2021-02-091h 00
Spill The Watts#10 How to: Indoor Training Sessions | Turbo Sessions & Q+AIndoor training is a great way of improving your cycling performance. But there's a lot of things you can do to improve your experience, and output of that session. Here, we delve into certain aspects of setup, planning and nutrition to help get the most out of your sessions. 2021-01-291h 19
Spill The Watts#9 Nutrition for Health vs Performance | Ft. Simon TaylorWhat does a diet for health look like? And how might this be different to a diet for performance.
In todays episode, we are in discussion with Simon Taylor, a health physiologist who has a great depth of knowledge in diet and exercise for health.
We also answer all of your diet and nutrition related Q&A's in an un-rehearsed format towards the end of the talk.
You can see more of what Simon does at: https://www.allthingslifestyle.org/2021-01-201h 30
Spill The Watts#8 Mental Toughness for Athletic Performance | Sport PsychologyToday we delve into the very much under-valued area of sport performance which is mental toughness. The ability to consistently perform toward the upper range of your fitness, talent and skill regardless of competitive circumstances.2021-01-151h 11
Spill The Watts#7 Cycling Abroad | Top Tips with Sam BollonToday we speak to Sam Bollon, a fellow Yorkshireman who lives out in Majorca most of the year as a cycle guide. We talk about the Do's and Don'ts when venturing out of the UK, what to take, and explore some of the main attractions.
You can see more info that Sam does with SunVelo over in Majorca here: https://sunvelo.com/2021-01-111h 10
Spill The Watts#6 LOCKDOWN 3.0 | Health & training adviceThis lockdown presents many problems and limitations. Let me give you an insight into how you can best optimise your day to give you the best chance. 2021-01-071h 09
Spill The Watts#5 The Psychology of Behaviour Change | Simon Taylor (BSc)To fit in well with the time of Year, Today we delve into Sport Psychology, and specifically how to make positive change to your behaviour. Our guest speaker is Simon Taylor, who is a physiologist and Coach specialising in coaching for health and performance.
You can contact Simon through: www.allthingslifestyle.org2021-01-0354 min
Spill The Watts#4 Nutrition 101 - Food BasicsSummarising the key components to diet and nutrition such as Calories and Macronutrients and the relationship between these and Performance and Recovery.2020-12-301h 08
Spill The Watts#3 Fitness 101 - Newbie MistakesThe fundamentals behind gaining fitness, and some common mistakes which cyclists make when training.2020-12-181h 04
Spill The Watts#2 My Everesting Experience | STORY TIMEWithout a doubt, one of the hardest, most mentally challenging days of my life, but bah hell it was amazing.2020-12-111h 11
Spill The Watts#1 Introduction & Coaching PrincipalsMy first podcast! A little bit about me, my business, and the general coaching principals which I follow.2020-12-071h 13