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. 6d ago

    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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. Aug 8

    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 the Cape for the Cape." Emerging after the hiatus of the historic "Last Gasp" ride, the Second Summer Cycle brings together nearly 20 local non-profit organizations to raise funds that stay 100% in the Cape Cod community. From 15-mile leisure routes to 100-mile century rides, the hosts dive into why this community-driven event offers something for everyone, how it supports local non-profits, and how you can get involved—whether you're riding, volunteering, or donating! Key Highlights & Timestamps Community Over Competition: How local non-profits collaborated to fill the post-COVID void left by "The Last Gasp" ride and expand impact from 5 to nearly 20 local charities.100% Direct Impact: Unlike events where funds trickle through administrative layers, 100% of fundraising dollars go straight to non-profits on the Cape.Event Logistics & Support: SAG vehicles, medical aid, hydration stops every 15 miles, and post-ride recovery (including physical therapists and massages!).Finish Line Celebration: Ending the ride with a party at Smuggler's Beach.Visibility Matters: Why spreading awareness and skill-based volunteering are just as critical as monetary contributions.Event Details: Second Summer Cycle Date: September 13, 2026Location: Cape Cod, MA (Finish Line Celebration at Smuggler's Beach)Ride Options:15 Miles: Beginner-friendly / casual ride34 Miles: Intermediate route60 Miles: Advanced distance100 Miles: Century ride for seasoned cyclistsFundraising Requirement: $250 per rider (100% goes directly to chosen Cape Cod non-profits).Ways to Get Involved Ride: Choose a distance that fits your level ($250 fundraising commitment).Train: Join weekly community training rides throughout the season.Volunteer: Opportunities available before, during, and after event day.Donate & Share: Support a rider, donate directly, or share the event on social media to build awareness.Resources & Links Official Event Website: secondsummercycle.comSocial Media: @secondsummercycleSubscribe & Follow Spoken Soul: Available on Apple Podcasts, Spotify, and YouTube.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.

    Ride the Cape for the Cape: Second Summer Cycle

  7. Jul 25

    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 specifically to help dual-sport endurance enthusiasts optimize their performance, we unpack how the rhythm of your feet and the revolutions of your pedals dictate the stress on your joints and your overall cardiovascular efficiency. Learn how manipulating your running stride frequency and cycling RPMs can shift the mechanical burden off your knees and onto your engine, keeping you injury-free and moving smoothly. Key Takeaways Running Cadence Demystified: The standard advice of hitting 180 steps per minute isn't a strict rule for everyone, but settling into a sluggish 150-160 cadence often causes overstriding and unnecessary joint shock.The Momentum Shift: Increasing your step rate by just 5 to 10% can correct your foot strike, keeping your feet securely under your center of gravity and converting impact into forward momentum.Cycling RPMs & Torque: Grinding out 60-70 RPMs acts like a heavy leg press on your knee tendons; shifting your target to 90-95 RPMs transfers the workload from your leg muscles directly to your cardiovascular system.Active Rehabilitation: You can use elevated cadence as a recovery tool. Ultra-light foot strikes on the pavement and high-spin, low-resistance gearing on the bike allow you to stay active while resting strained muscles and tendons.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. Jul 18

    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 temptation to test out brand-new gear, it is easy to let the race-day adrenaline pull you off your game plan and turn your victory lap into a panic attack. In this "solo sprint" episode of Spoke and Soul, host Terrance breaks down how to conquer the nerves and turn your first 5K into a memorable, positive experience. From managing your pacing right out of the gate to embracing the strategic benefits of the walk-run method, this episode covers the essential tactics you need to reach the finish line strong. You have already put in the hard work balancing your training with your family and career—now it is just time to execute. Lace up, clip in, and let's get to it!Episode Highlights The Race Day Reality Check: Why your first 5K is about executing the habits you have already built, not attempting anything brand new.Balancing Life and Training: Taking a moment to acknowledge the massive accomplishment of simply making it to the start line while juggling a career and family.Managing the Crowd: How to avoid the biggest pacing mistake first-timers make when the starting gun goes off. 3 Tips for Surviving Your First 5K 1. The Golden Rule: Nothing New Race day is not the time to experiment. Stick to the exact same shoes, socks, and pre-race breakfast you used during your training blocks. Introducing new variables is a fast track to painful blisters, equipment malfunctions, and mid-race stomach issues.2. Master the Start Line Adrenaline The energy of the pack will naturally pull you into a much faster pace than you are used to. Consciously hold yourself back during that first mile. Bank that extra energy so you can finish the race strong, rather than blowing your legs out in the first five minutes.3. Embrace the Walk-Run Method Do not let pride ruin your race. The walk-run strategy is a bulletproof tactic for managing mid-race fatigue, lowering your core temperature, and keeping your  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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Ratings & Reviews

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
    22
  • Rating
    Explicit
  • Copyright
    © Spoke and Sole a trademark of The Queen's Jack LLC
  • Show Website
    Spoke and Sole