All Episodes
Displaying 1 - 17 of 17 in total
Ride the Cape for the Cape: Second Summer Cycle
In this episode of Spoke & Sole, Terrance and Anthony break down the upcoming Second Summer Cycle on Cape Cod—a premier cycling event built around the slogan: "Ride th...
The Hidden Metric Controlling Your Durability
Welcome back to another solo sprint episode of Spoke & Sole! Hosted by Terrance, this episode dives deep into the physics and dynamics of cadence. Tailored specificall...
Master the Start Line: 3 Tips to Survive Your First 5K
Signing up for your first 5K is a massive win, but standing at the start line can feel incredibly intimidating. Between the electric energy of the crowd and the tempt...
The 30% Efficiency Upgrade You’re Leaving on the Table
Lacing up your running shoes is easy, but physically locking your feet into a moving bicycle frame? That’s where your survival instincts usually start screaming. In th...
Race day Rituals and Routines
Terrance and Anthony dive into the specific rituals, routines, and superstitions that keep them grounded on race day and during long rides. The guys break down why pre...
The Comeback: Return from Injury
Terrance and Anthony dive deep into the realities of the "first ride back" after a significant injury. After a grueling hiatus stretching from February through the end...
Bag in the Ride
Terrance and Anthony break down the ultimate strategy for dual-sport enthusiasts to stay ready for anything: the "bag in the ride." Whether it's a spontaneous midnight...
3 Tips to Balance Your Training Calendar
Coming off a heavy winter cycling block and transitioning into spring running can be a physical and mental shock to the system. If you just drop the bike and start pou...
Defining the Essential Athlete
The fitness industry caters to people with unlimited time, endless recovery windows, and perfect sleep schedules. But what about the people working 12-hour shifts, run...
The Lead Cyclist Playbook
Transitioning from the indoor trainer to the real world is a massive reality check. You go from staring at perfectly controlled power numbers on Zwift to battling New ...
Local Ecosystem and the Network you need.
Behind every PR and smooth transition is a massive local support network. In this episode of the Spoke & Sole Podcast, Terrance and Anthony break down the local ecosys...
A Boston Marathoner's Experience
Welcome back to the Spoke & Sole podcast! (You can check out the full video version of this episode on our YouTube channel). This week, we are diving straight into The...
The Origin Story: From Run Club to the Saddle
The mics are hot, and for the first time, the cameras are rolling! (You can check out the video version of this episode on our YouTube channel). Today, Group Leader Te...
Priming the Machine for Spring
If you wait until the first 65-degree Saturday to check your gear, you are already behind We have officially crossed into Week One of March. The hibernation is over, ...
Surviving the Blizzard of 2026
Blizzard of 2026 Survival Guide Unless you’ve been living under a rock, you probably noticed the conditions outside are better suited for the Winter Olympics than r...
The Starting Line
Welcome to the Spoke and Sole Podcast, home of the Essential Athlete. In this inaugural "session," your group leader, Terrance, pulls back the curtain on why this com...
Lace Up, Clip In.
For all the runners who cycle, the cyclists who run, and the athletes who refuse to choose just one path: Welcome home.In this introductory session, we’re laying out t...