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The Second Echelon
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The Second Echelon

Williams Racing Academy

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The Second Echelon is the Flagship Podcast of the Williams Racing Academy. Hosts Noah, Christian, and Conor discuss training, coaching, tactics, nutrition, going pro, holistic athleticism, stoicism, stories, experiences, secrets, and everything they wish everyone else already knew. Welcome to the table.
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What is Threshold? What is FTP? What is the difference, and how does it impact your training and racing? - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com - MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout) yourmode.c…
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Want to lose a few pounds? This episode is for you! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com - MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout) yourmode.co and @modecbd - https://www.instagram.com/modecbd/ -…
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Noah and Conor discuss how the best athletes maintain a healthy relationship with their training regimen, the balance between structure and freedom, and draw on words of wisdom from Christian's blog! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at ww…
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Noah and Conor share strategies to optimize focus, hydration, nutrition, warmup, staging, and more in the 48hr leading up to the start of your next event! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com - MODE CBD (Get 2…
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X-Factors are the qualities and habits that predispose an athlete to elite level performance on the bike! The original two-part X-Factors series helped put The Second Echelon on the map over 5 years ago, and it's time for an important review! Saddle up, clip in, and get ready for free speed- this is X-Factors Part 1 & 2 combined and streamlined! - …
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Noah and Conor discuss common mistakes to avoid and winning strategies to utilize at your first/next stage race! Topics include fitness, recovery, nutrition, and strategy! - The Second Echelon is proudly brought to you by... - Williams Racing Academy - Start your FREE TRIAL today! 2 Weeks, no commitment- limited spots available, offer ends January …
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Picking up right where #155 left off, Noah and Conor discuss fads and trends in the performance equipment space like dropper posts and aero helmets, and bring you up to speed on tires, top accessory picks, and more! Topics Include: Recommended Tire Width (Road, MTB, Gravel) Tire Pressures & Characteristics (Road, MTB, Gravel) Tubeless Tires (for Ro…
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Are you ready to build your next race machine? Considering making an upgrade to the trusty steed? Curious about dipping your toes into a new discipline, but don't know where to start with your bike purchase? Noah and Conor provide buyers guidance and delve into the evolution of performance, features, and characteristics of framesets, wheels, and gr…
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How do you get THAT sponsor? How do you get on THAT team? Noah and Conor are here with answers! - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at www.williamsracingacademy.com - MODE CBD (Get 20% OFF Use Code: echelon20 at Checkout) yourmode.co and @modecbd - https://www.instagram.com/modecbd/ - Williams…
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Christian and Noah discuss a common question- "What is minimum age an athlete need be before joining WRA?", but the answer leads to a broader conversation with actionable recommendations for both those who aspire to the Elite ranks as well as Novices collecting early experience. If you're a masters athlete, 20-40 adult, parent of a junior, or junio…
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Noah and Christian Williams went to Colorado Springs to represent WRA & BRE at the 2022 USA Cycling Coaching Summit. They sit down to recap the events, takeaways, and hopes for the future as a new chapter of American Cycling begins! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check o…
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Christian is back with Noah to discuss the challenges of upgrading too fast, and practical guidelines you can follow to ensure you've mastered your current category before making another leap forward! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND check out the WRA Team Store store at w…
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The Apex Protocol is the daily guide to expressing and manifesting your inner Apex Predator! Designed with Professional and Elite Athletes in mind, these keys to success are just as useful no matter where you are in your cycling journey! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND ch…
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WRA gets this question a lot! Noah and Conor address the universal considerations and the different levels of clubs and teams, and pros and cons of each! Are you considering joining a team for the first time, or making a change for next year? This episode is for you! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - htt…
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In the scariest Second Echelon ever, Conor and Noah discuss what happens in your body when you drink alcohol! Don't worry though, listen to the end to learn how to maximize the fun and minimize the compromise with your next podium champagne! - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AN…
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Christian is back to share WRA's secret to success during the Holiday Season AND philosophy on strength training for cyclists, common misconceptions around strength training, and how to efficiently integrate strength training into your plan. - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AN…
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Christian is back to discuss how to build your fitness foundation simply and effectively! And, how to determine whether you should you take time away from structured training at the end of your racing season! Do you feel like your training plan is hanging over you day in, day out? If not, or if you already have, where do you start your training bui…
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Noah and Conor discuss updated electrolyte recommendations, misconceptions around hydration, optimal daily electrolyte targets, timing your hydration for maximum performance, and weigh the pros and cons of various electrolyte supplements. - The Second Echelon is proudly brought to you by... - Jakroo Custom Apparel - https://www.jakroo.com/us/ AND c…
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A new era is upon us! Do you experience hip pain while riding? What about knee flare? Would you like to be more comfortable AND aerodynamic? Ready to eliminate pedal strikes? Can shorter cranks really deliver? Won't you lose torque? All that and more in this week's episode! The Second Echelon is brought to you by... NEW PARTNERS -Mode CBD - https:/…
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It's Training New Year, and you may be considering adding structure to or changing the structure of your training regimen! Do you want to get the MOST out of your time on the bike? Noah and Conor outline the difference between training and coaching, what each should entail, the typical service offerings by the industry to competitive cyclists, the …
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Christian outlines the utility and impact of Character on the Process of Success, as well as guidance on how to manifest Good Character in your endeavors. Conor and Noah then discuss how this guidance overlays with the Process of development in performance cycling. September and October represent a pivotal time in the annual racing calendar, where …
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Noah and Conor share takeaways from their time in Belgium over the summer as coaches and athletes! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -ZYM - Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off) -Williams Racing Academy - World-Class Coaching and Training for Cyclists since 1999. C…
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Noah and Conor deep dive on the most common limiting factors they see as coaches for cycling athletes, discuss what they struggle with themselves as athletes (and the impacts), as well as simple and effective strategies to un-limit yourself. -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -YELLOW ROSE…
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Christian is back on The Second Echelon! This episode covers "Race Reps" - the building blocks for Race Experience - how that becomes Race IQ, and processes for independent performance development! Are you in the arena? Or just talking about it? -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -Yellow …
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Conor and Noah discuss their top 3 nightmare Nationals, the impact of those experiences, and avoiding burnout! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -Yellow Rose Cycling Wheels -Top quality hand-built custom spec wheels, right here in the Family. @yellow.rose.cycling.wheels -ZYM - Hydrate wi…
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Martin Murillo returns with Noah to share the epic tale of his race against the bulls, the bees, and the Big Names at The Rock Cobbler. Join us for one of the most inspiring adventures in domestic amateur racing! In addition, perspective on growing up in cycling vs coming to the sport as an adult, as well as potential pathways to get more athletes …
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Conor and Noah address the fundamentals of XC MTB racing strategy, tactics to gain an edge on your competition, how to do proper course recon, developing your trail sight-reading ability, and much more! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -Yellow Rose Cycling Wheels -Top quality hand-built…
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Mario Arroyave hosts this special episode to interview Elevate and WRA Athlete, Reggie Jonaitis, on his recent P/1/2 win! Reggie was born in Lithuania, purchased his first racing license in 2019, and recently won La Primavera Road Race at Lago Vista in the P12's. Get a look behind the curtain on training preparation and team strategy leading up to …
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Noah and Conor address five of the questions most commonly asked about training and coaching, tackle the common myths around mountain vs road handling skills, discuss the benefits of various disciplines you should incorporate, and offer strategies for leveraging the end of your primary racing season to leverage better performance the following year…
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Martin Murillo returns with Conor and Noah to chat about the rabbit hole of endurance racing, parallels in elite training across different sports, how to make a sick skate video and turn that into a career, and Martin's experience training with WRA through the pandemic. -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://ww…
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Noah and Conor sit down with Martin Murillo, a Colombian-born former Ivy-League athlete, marketing guru for Specialized, and a connoisseur of ultra-endurance adventure! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -Yellow Rose Cycling Wheels -Top quality hand-built custom spec wheels, right here in…
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Noah and Conor chat about domestic stage racing, and Conor shares epic tales from three hardest races he's ever done! -The Second Echelon is brought to you by... -Jakroo Custom Apparel - https://www.jakroo.com/us/ -ZYM - Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off) -Williams Racing Academy - World-Class Coaching and Training for Cyc…
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Conor and Noah break down common misconceptions about strength training for cycling, and discuss the real purposes and benefits of strength training for cyclists. Conor also shares first-hand experience about designing realistic training exercises for firefighters, the physical requirements of firefighting, what it's like driving and operating a 75…
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Noah interviews Christian on his directing experience from the Collegiate to National and Professional ranks, examine the differences between private coaching individual athletes and coaching/directing a team, strategies and philosophies to align the goals of a team and the individual to achieve maximum performance, what makes a good team director,…
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You always see the same athletes making the breakaway, but what is their secret? It isn't clairvoyance or the mystical power of voodoo, but a consistent methodology. In this episode Noah and Conor discuss the 4 key elements to reading a race and making the breakaway. Also, a brief discussion about Conors race career and how he came to work at WRA! …
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Christian and Noah return to open the second season of The Second Echelon! Topics include happenings since the last episode in April of 21', as well as what is in store for 22' and the future. -The Second Echelon is brought to you by... -Bring your idea to life with Jakroo or get your WRA gear here! -Belgium Racing Experience- Premiere Racing Camps…
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Burnout is a common topic in the world of training and performance cycling. However, it is often misunderstood as many cases of burnout are self-inflicted by the athlete falling short of their personal expectations, or not maintaining a balanced routine. While athletes who are experiencing burnout may exhibit a lack of Enthusiasm and Intentness (re…
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Christian and Noah discuss what it means to be a professional mountain bike racer, the different types of "pro", as well as different levels and avenues of income. There is a clear path to setting yourself apart as an athlete worthy of pay, and in this game, good results are just the entry fee. -The Second Echelon is brought to you by... Jakroo - h…
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The UCI has made new rules to protect us from riding our bikes very incorrectly! Also, part 2 of the Cooperation block on John Wooden's Pyramid of Success. Do you know how to cooperate with yourself? Do you practice emotional intelligence? Do you trust yourself in stressful situations or under pressure? The Second Echelon is brought to you by Jakro…
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This episode is the first part of a deep dive on Cooperation, and where it fits in the Pyramid of Success. But first! More news and clarity on the new Olympic Development Academy when the CEO and Performance Director of USA Cycling join a live panel to address concerns voiced by the community! The Second Echelon is brought to you by Jakroo https://…
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We all know we're supposed to have goals, but a goal isn't simply an idea or ambition- it's a carefully designed challenge! Set yourself up for success by setting S.M.A.R.T. goals and tracking your progress! For those folks who believe they don't have enough time during the day/week to have competitive or athletic ambitions, this episode is for you…
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In the final episode of 2020, Christian and Noah draw on their experience directing and racing in professional development programs respectively, as well as direct USAC National Team experience, to provide some context and insight into the controversial 2021 USAC Olympic Development Academy program. While it is easy to be critical of the new system…
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After some time away from the microphone, we're back in the saddle to answer the burning question - will racing be back in 2021? The Second Echelon is brought to you by Jakroo https://www.jakroo.com/us/ You can find our clothing store at www.williamsracingacademy.com Hydrate with https://www.gozym.com/ (Code Z-WRA for 30% off) FTP Christmas SALE ht…
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We're taking it back to core principles and evolution on nutrition this week! How do you feed a human? More importantly, how do you feed an endurance athlete? It's not just calories in, calories out. It's WHAT you eat, the content of those calories, that has almost exclusive influence over your energy, focus, and performance. Whether or not you're …
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The 2020 racing season is officially derailed, so what to do now? In this episode, Christian and Noah tackle how to maintain sanity and continue to improve performance- without racing to use as a target. There's no blueprint, no default plan, so what happens now is largely up to you. It's time to unfriend your CTL and look at the bigger picture. He…
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There are still major races to tackle this Fall, and that doesn't leave a lot of breathing room between the holidays and the start of the 2021 season. Manage your form and your confidence with the right balance of racing. How can you maintain fitness during series racing? Is it possible to race too much? It's certainly possible to not race enough, …
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What do we mean when we say "fatigue"? What roll does that play in designing a plan or managing peformance? What do YOU need to know about it as an athlete? Today we're picking apart a frequently misunderstood component of cycling training & performance analysis: Training Stress Balance (or TSB). This is one of the primary elements of the Performan…
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Cycling may be timeless, but the machines used to bring our passion to life exist in a fast-paced world of survival of the fittest. In the late 20th century, differences between bikes within each discipline were in the little details. Now, you can have multiple different "Industry Standard" design protocols on a reasonably new brand-name bike and s…
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https://hempdaddys.com/ - use code SecondEchelon for 20% off your first order! JOIN US-> and use Code "Season 2" to waive your initiation fee. Need custom cycling clothes? Tell claire@jakroousa.com we sent you! Try it for yourself first at http://shop.jakroo.com/Williams-Racing-Academy-2020!! https://www.radicalvelo.com/ IG: @williamsracingacademy …
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When it rains, it pours. In this episode, Christian and Noah discuss strategies for dealing with faltering motivation, taking on new physical challenges, and tips on having a healthy relationship with your training plan. If you've reached a new level of fitness and strength but aren't sure what to do now, this one's for you. Conversely, if you've s…
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