Spoke and Sole

Terrance Jackson
  • 5.0 (2)
  • Running

You aren’t just a cyclist, and you aren’t just a runner. You’re the athlete who refuses to choose—the one with a bike on the rack and running shoes in the trunk. Welcome to Spoke and Sole, the podcast dedicated to the broader running and cycling community. Each week, we explore the intersection of these disciplines, providing practical training advice and spotlighting you, the Essential Athlete. The tradespeople, technicians, and professionals balancing a high-demand career with high-performance miles. Whether you are putting in the work on foot or in the saddle, we are your community hub for endurance culture in New England and beyond. What you’ll find in our episodes: • ROAD RACE & GROUP RIDE REVIEWS: Honest, boots-on-the-ground reports from regional events, detailing everything from course difficulty to local pack etiquette. • MAJOR EVENT COVERAGE: Hybrid-lens commentary on the Tour de France, the Classics, and the World Marathon Majors. • THE ESSENTIAL ATHLETE SPOTLIGHT: A dedicated segment highlighting the grit of working professionals who crush their goals in the margins of a 40-hour week. • TRAINING & GEAR: Practical insights on balancing two disciplines without burning out, plus reviews of gear that transitions from the road to the trail. Join the Community: Rep your trade and support the show by visiting our official store, shopessentialathlete.com, home of the "Run Too!" Recognition collection. Subscribe on Transistor.fm, Spotify, or Apple Podcasts. Keep your wheels turning and your feet moving.

  1. 12h ago

    Day Zero: Building Your Running Foundation From Scratch

    Terrance and Anthony are bringing the balance back to the podcast by dedicating this episode entirely to running. Whether you are lacing up for the very first time or re-entering the hustle after a break, this is your complete beginner's guide. We break down the absolute essentials of starting a running journey, proving that the physical and financial barriers to entry are incredibly low. From navigating specialty shoe fittings and the importance of rotating pairs, to the truth about functional gear versus expensive labels, we cover everything you need to hit the pavement safely. We also discuss the run-walk strategy, controlling your breathing, and why routine and discipline will always trump motivation. Keep the wheels turning, and those feet moving! Highlight Notes: Finding the Right Fit: Your first step should be visiting a specialty running store to assess your gait and find the right stability or neutral shoe.    The N+1 Shoe Rule: The benefits of keeping at least two pairs of running shoes in your rotation to extend their lifespan and support your legs.    Ditch the Cotton: Proper sweat-wicking socks and sizing up your shoes a half-size are crucial for avoiding blisters, chafing, and foot issues.    Pacing and the Talk Test: Use the six-to-eight-word conversation test or sing along to your playlist to ensure you are running at a sustainable aerobic pace.    Run-Walk Strategy: Eliminating the stigma around walking during a run and understanding how the run-walk method builds stamina while preventing injury.    Functional Gear Over Labels: You do not need expensive name-brand outfits to start running; affordable, functional options work perfectly for building your core wardrobe.    Tracking Without the Price Tag: Utilize free apps like Strava to log your miles and monitor shoe wear before deciding to invest in a GPS watch.    Dynamic vs. Static Stretching: The importance of dynamic warm-ups before the run to loosen your tendons, saving your static stretches for the post-run recovery.    The Final Sprint: Terrance and Anthony tackle rapid-fire questions on spending a $200 beginner budget, avoiding first-mile burnout, and properly building your distance up to 5 miles before running a 5K race. Access Essential Athlete playbooks and training resources: Essential Athlete Resources.Gear up with premium heavyweights from the Shield and Recognition Series to represent the dual-sport mindset: 👉 Essential Athlete. Watch the Video Session: Catch the full in-studio recording of this episode and make sure you are subscribed to our YouTube channel. Follow the Journey: Join the community on Instagram. So lace up, clip in and we’ll see you on the road.

  2. Oct 10

    Transitions, Tri-Suits, and Toe Socks: Preparing for Three Disciplines

    Welcome back to Spoke & Sole, home of the Essential Athlete. Today, we step slightly outside our usual dual-sport comfort zone to explore the triathlon. While I firmly stand by the team motto of refusing to put on a swim cap, Anthony breaks down the immense physical and mental preparation required to tackle a three-discipline race. We discuss the absolute chaos of open-water swimming, the delicate art of the race transitions, and the strategic pacing needed on the bike to ensure your legs are ready for the final run. We also introduce a brand-new closing segment called "The Final Sprint" to dig into the core of what keeps us moving forward. Episode Highlights 00:01:08 - The Swim Struggle: Our teammate Kathy York coined the phrase "I don't do that swim shit," a motto I fully support while recounting Anthony locking his keys in a rental car after a swim session.00:07:04 - Open Water Chaos: Anthony explains his strategy of letting the pack go first to avoid being swum over, as well as the painful lesson of losing a $600 watch in a water cyclone during a Half Ironman.00:13:03 - The Hidden Discipline: Why getting out of the water dizzy and immediately stripping off a wetsuit makes the transition stage just as physically demanding as the main events.00:18:44 - Tri-Suits and Toe Socks: A breakdown of essential transition gear, including absorbent one-piece tri-suits, Go-Bond friction lube to prevent chafing, and the strategic decision to run without socks to save time.00:22:31 - Pacing the Bike: How Anthony uses the cycling segment to warm up his legs, deliberately pushing the pace right before the run to ensure his muscles are fully primed.00:32:10 - Hitting the Brick: The brutal physical reality of moving from the bike to the run, where battling conflicting muscle groups makes your legs feel like bricks for the first quarter-mile. 00:36:10 - The Final Sprint: In our new closing segment, Anthony explains why running remains his first love, the gratitude he finds in running through a downpour, and why a standalone 5K is mentally harder than a triathlon start.Access Essential Athlete playbooks and training resources: Essential Athlete Resources.Gear up with premium heavyweights from the Shield and Recognition Series to represent the dual-sport mindset: 👉 Essential Athlete. Watch the Video Session: Catch the full in-studio recording of this episode and make sure you are subscribed to our YouTube channel. Follow the Journey: Join the community on Instagram. So lace up, clip in and we’ll see you on the road.

  3. Oct 3

    The October Transition: Essential Gear & Intentional Miles

    Welcome to Spoke & Sole. As the fall weather settles in, dual-sport endurance athletes face the inevitable October transition: adapting to the cold or taking the miles indoors. In this episode, Anthony and I break down the essential equipment needed to stay safe and efficient on the road. From the absolute necessity of a Road ID and a quality helmet to the peace of mind provided by a Garmin Varia radar system, we cover the gear every cyclist should have in their kit. We also reflect on a season of highly intentional riding, the importance of quality miles over empty volume, and setting up a solid base for next year. Episode Highlights 00:00:08 - The October Transition: Navigating the shift from outdoor road miles to indoor setups as the temperatures drop and weather becomes a factor.00:08:31 - Non-Negotiable Safety: Why the Road ID is an essential wearable that provides immediate emergency contact information for solo riders and runners.00:11:34 - Illumination & Radar: Breaking down daytime running lights and why the Garmin Varia radar is a game-changer for monitoring aggressive drivers and traffic congestion.00:18:09 - Gear Management: The challenges of organizing gear bags and utilizing central charging stations to ensure electronic shifting and lights are always ready.00:27:40 - The Tech Hierarchy: Comparing the utility of dedicated bike computers for primary navigation and metrics versus smartwatches for holistic body battery and sleep tracking.00:33:33 - Flat Prevention & Fixes: Why tubeless setups offer unparalleled peace of mind, and the benefits of carrying electronic mini-pumps like the Trek Air Rush over traditional CO2.00:46:24 - End of Season Reflections: How intentional focus, controlled cadence, and active communication during group pushes created a fulfilling and structured riding season.Access Essential Athlete playbooks and training resources: Essential Athlete Resources.Gear up with premium heavyweights from the Shield and Recognition Series to represent the dual-sport mindset: 👉 Essential Athlete. Watch the Video Session: Catch the full in-studio recording of this episode and make sure you are subscribed to our YouTube channel. Follow the Journey: Join the community on Instagram. So lace up, clip in and we’ll see you on the road.

  4. Sep 26

    If Cyclists & Runners ran the Country

    Welcome to a completely new take on the election cycle. In this episode of Spoke & Sole, Terrance and Anthony step up to the podium to tackle the real-world issues of gas prices, food inflation, and road safety. But there's a twist: they are debating from the perspectives of two brand-new political platforms—The Peloticians and The Runnercrats. We explore what it would look like if dual-sport endurance enthusiasts set the national agenda. The Peloticians, represented by Terrance, propose solutions like dedicated national bike expressways, e-bike subsidies, and bike-powered food co-ops to lower our reliance on expensive fossil fuels. On the other side, Anthony represents The Runnercrats, advocating for human-powered fast delivery, ending fossil fuel funding, and implementing strict municipal repair timelines to keep our running routes safe. Beyond the political satire, we get down to brass tacks about policy changes that would actually benefit the community: * Allowing athletes to use Health Savings Accounts (HSAs) to purchase running shoes, entry-level bikes, and professional bike fits. * Implementing tax credits for zero-emission commutes and active gear purchases. * Holding cities accountable for infrastructure by allowing citizens to claim reimbursement for pothole-damaged tires. * Fostering collaboration across the running and cycling communities to advocate for shared safety interests, rather than fighting over party lines. Forget the traditional parties—it's time to focus on the issues we have in common to build a safer, more affordable, and healthier world. Lace up, clip in, and let us know in the comments which party has your vote! Access Essential Athlete playbooks and training resources: Essential Athlete Resources.Gear up with premium heavyweights from the Shield and Recognition Series to represent the dual-sport mindset: 👉 Essential Athlete. Watch the Video Session: Catch the full in-studio recording of this episode and make sure you are subscribed to our YouTube channel. Follow the Journey: Join the community on Instagram. So lace up, clip in and we’ll see you on the road.

  5. Sep 12

    Yesterday's Price Isn't Today's Price: Returning to the Start Line

    In this episode of Spoke & Sole, Terrance and Anthony break down the mental and physical hurdles of stepping back to the start line after an extended hiatus. Anthony unpacks his recent 5K comeback following a five-year break, discussing the challenge of navigating a changed physical baseline, unexpected heat, and the temptation to chase past PRs. Terrance shares his own perspective on overcoming the mental blocks and physical PTSD that can keep athletes sidelined after a health scare. Geared toward dual-sport endurance enthusiasts, this conversation is a crucial reminder to run your own race, adapt your strategy when life happens, and lean on your tribe to keep you accountable. So lace up, clip in and let's get moving! Episode Timestamps 00:00 - Escaping the comparison trap to run your own race.01:07 - Welcome back and assessing the itch to compete again.02:05 - Father Time is undefeated: Facing a changed physical baseline.06:13 - The "Why": Checking ego and prioritizing the love of the sport.08:05 - Terrance discusses physical setbacks, PTSD, and the fear of injury.11:57 - Processing medical advice and letting go of past performance expectations.19:12 - Race Day: Navigating start-line anxiety and a massive crowd.24:42 - Adjusting pace strategy mid-race to battle unexpected heat and hills.31:25 - The final kick and crossing the finish line under 30 minutes.34:39 - Finding success by knowing your body and celebrating the achievement safely.36:47 - The power of a supportive athletic tribe in holding you accountable.Access Essential Athlete playbooks and training resources: Essential Athlete Resources.Gear up with premium heavyweights from the Shield and Recognition Series to represent the dual-sport mindset: 👉 Essential Athlete. Watch the Video Session: Catch the full in-studio recording of this episode and make sure you are subscribed to our YouTube channel. Follow the Journey: Join the community on Instagram. So lace up, clip in and we’ll see you on the road.

  6. Sep 5

    Shifting Gears: Applying Athletic Resiliency to Your Daily Grind

    Terrance and Anthony explore how the unyielding discipline of endurance sports translates directly into everyday personal and professional success. From boardroom marathons to building a business at 4 AM, discover how to leverage your athletic habits to conquer daily obstacles. Episode Breakdown Athletic training instills transferable skills, making daunting tasks like a five-hour corporate meeting feel manageable compared to an eight-hour marathon.While motivation inevitably fades, unwavering dedication and discipline are the true drivers of success.Aligning your schedule with your biological clock—like waking up at 4 AM—allows you to tackle macro goals, such as learning Portuguese or building a brand, through focused daily habits.Breaking massive projects down into micro-tasks, even down to the hour, keeps you on track without feeling overwhelmed.Operating your life in "Zone Two"—a steady, efficient pace—prevents burnout and gives you the necessary cushion to pivot when adversity strikes because "speed kills."Just as cyclists pause after a steep hill climb to catch their breath, you must build intentional pauses into your projects to assess progress and regroup.Systems and structures keep you safe and ensure you have a contingency plan for unexpected failures, much like carrying a spare tire on a 50-mile ride.Cultivating a positive mindset—starting with gratitude just for waking up—and maintaining outside interests act as crucial fuel when tackling tough professional challenges.Access Essential Athlete playbooks and training resources: Essential Athlete Resources.Gear up with premium heavyweights from the Shield and Recognition Series to represent the dual-sport mindset: 👉 Essential Athlete. Watch the Video Session: Catch the full in-studio recording of this episode and make sure you are subscribed to our YouTube channel. Follow the Journey: Join the community on Instagram. So lace up, clip in and we’ll see you on the road.

  7. Aug 22

    The World Cup of Cycling: A Casual Fan's Guide to the Tour de France

    Welcome back to Spoke & Soul, the home of the essential athlete. In this episode, Terrance and Anthony dive deep into the biggest annual spectacle in cycling: the Tour de France and the Tour de Femmes. If you have ever watched the Tour and felt overwhelmed by the technical jargon, this conversation is for you. We strip away the complexity to break down the race from a casual cyclist's perspective. We decode the true meaning behind the iconic leader jerseys—from the Yellow jersey down to the fan-favorite Polka Dot "Hills Pay the Bills" jersey. We also tackle a common misconception: how an inherently individual sport relies completely on an intricate 8-person team framework. Drawing parallels to virtual training stages on Zwift (like Alpe d'Huez) and strategy in marathon running, we share personal stories about riding in the local trenches with our friend Skip to illustrate what a true "domestique" looks like. Finally, we pull back the curtain on the unsung heroes of the Tour—the grueling, fast-paced world of the mechanic crews managing thousands of bikes behind the scenes. Episode Highlights The Pit Crew of Cycling: Appreciating the massive behind-the-scenes workload of mechanics who wash, inspect, and maintain thousands of pro bikes under extreme pressure.The Virtual Bridge: How training on platforms like Zwift builds a real-world connection to legendary Tour stages, route elevations, and physical motivation.The Million-Piece Parade: Exploring the massive scale of the Tour's opening parade, the international fanbase, and why starting the race outside of France creates a more inclusive cycling community.Decoding the Jerseys: A breakdown of the race's distinct leader categories, including the Yellow (Lowest Accumulated Time), Green (Sprints), Polka Dot (King of the Mountains), and White (Best Young Rider) jerseys.The Anatomy of a Team: How sprinters, domestiques, and General Classification (GC) contenders sacrifice individual glory for a collective win, highlighted by Tadej Pogačar gifting stage victories to his teammate Del Toro.The Human Shield: Relating pro team tactics to local recreation rides, remembering how our friend Skip acts as a real-life domestique by blocking the wind and pushing the group up tough inclines.Mastering the Breakaway: Analyzing the elite strategy required to pull away from the peloton and hold a high-speed gap, drawing parallels to front-runner spacing gaps witnessed at local marathons like Jamestown and Providence.The Bucket List Destination: Wrapping up with the ultimate dream of traveling abroad to experience the incredible European cycling culture firsthand on iconic routes in France and Portugal.Access Essential Athlete playbooks and training resources: Essential Athlete Resources.Gear up with premium heavyweights from the Shield and Recognition Series to represent the dual-sport mindset: 👉 Essential Athlete. Watch the Video Session: Catch the full in-studio recording of this episode and make sure you are subscribed to our YouTube channel. Follow the Journey: Join the community on Instagram. So lace up, clip in and we’ll see you on the road.

  8. Aug 15

    Impact vs Posture: Overuse Injury Playbook

    In this episode of Spoke & Sole, Terrance and Anthony dive deep into the inevitable overuse injuries that plague endurance athletes. They discuss why you cannot treat running's impact-related injuries (like shin splints) the same as cycling's posture-related aches. Listen in to learn the importance of increasing your cadence on the pavement and maintaining high RPMs in the saddle, why a professional bike fit is an absolute necessity, and how active healing and cross-training—like using the bike to rehab a running injury—can keep you off the shelf. Plus, they share essential tips on gear maintenance, from tracking running shoe wear patterns to checking the screws on your cycling cleats. Introduction: Terrance and Anthony introduce the topic of overuse injuries, emphasizing that treating running and cycling injuries the same will ultimately keep you sidelined longer.Running & Impact Shock: Running injuries, like shin splints and IT band issues, are directly related to impact, as each step puts two to three times your body weight onto your legs.The Power of Cadence: Increasing your running cadence (steps per minute) results in shorter steps, less impact, and stops the dangerous "braking effect" of overstriding.Pre-Activation & Maintenance: The importance of warming up the engine with active movements—like high knees and single-leg calf raises—instead of traditional static stretching before a run.Active Healing Over Dead Rest: Why checking your ego, shortening your distance, and finding ways to pivot are significantly better for recovery than just sitting on the couch to rest.Cycling, Posture & Bike Fits: Shifting to the bike, the primary enemies of the body are posture and repetition. Getting a professional bike fit is highlighted as the single best preventative measure a cyclist can take.RPMs and Hip Flexors: The dangers of "mashing" heavy gears and how maintaining 85 to 95 RPMs saves your lower back and knees from excessive wear. Additionally, we explore the importance of off-bike maintenance for tight hip flexors.Essential Recovery Tools: A look into foam rollers, ice rollers, and "the stick" for keeping IT bands and calves functional during heavy training blocks.Cross-Training as Rehab: How to use the bike for zero-impact cardiovascular recovery when running hurts, and incorporating swimming as a weightless third component for active rehab.Gear Red Flags (Shoes): Why tracking your shoe's wear patterns and retiring the rubber after 300 to 400 miles is vital to prevent form breakdown and injury. Gear Red Flags (Cleats): The mechanical danger of walking around on bare cycling cleats, losing screws, and the importance of using cleat covers to protect your lock-in efficiency. Access Essential Athlete playbooks and training resources: Essential Athlete Resources.Gear up with premium heavyweights from the Shield and Recognition Series to represent the dual-sport mindset: 👉 Essential Athlete. Watch the Video Session: Catch the full in-studio recording of this episode and make sure you are subscribed to our YouTube channel. Follow the Journey: Join the community on Instagram. So lace up, clip in and we’ll see you on the road.

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5
out of 5
2 Ratings

About

You aren’t just a cyclist, and you aren’t just a runner. You’re the athlete who refuses to choose—the one with a bike on the rack and running shoes in the trunk. Welcome to Spoke and Sole, the podcast dedicated to the broader running and cycling community. Each week, we explore the intersection of these disciplines, providing practical training advice and spotlighting you, the Essential Athlete. The tradespeople, technicians, and professionals balancing a high-demand career with high-performance miles. Whether you are putting in the work on foot or in the saddle, we are your community hub for endurance culture in New England and beyond. What you’ll find in our episodes: • ROAD RACE & GROUP RIDE REVIEWS: Honest, boots-on-the-ground reports from regional events, detailing everything from course difficulty to local pack etiquette. • MAJOR EVENT COVERAGE: Hybrid-lens commentary on the Tour de France, the Classics, and the World Marathon Majors. • THE ESSENTIAL ATHLETE SPOTLIGHT: A dedicated segment highlighting the grit of working professionals who crush their goals in the margins of a 40-hour week. • TRAINING & GEAR: Practical insights on balancing two disciplines without burning out, plus reviews of gear that transitions from the road to the trail. Join the Community: Rep your trade and support the show by visiting our official store, shopessentialathlete.com, home of the "Run Too!" Recognition collection. Subscribe on Transistor.fm, Spotify, or Apple Podcasts. Keep your wheels turning and your feet moving.

Information

  • Creator
    Terrance Jackson
  • Years Active
    2026
  • Episodes
    25
  • Rating
    Explicit
  • Copyright
    © Spoke and Sole a trademark of The Queen's Jack LLC
  • Show Website
    Spoke and Sole