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 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.
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, 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.