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. 2d ago

    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

  2. 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.

  3. 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.

  4. Jul 11

    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 this episode of Spoke and Soul, host Terrance goes solo to tackle the universal, logic-defying fear of clipping in. While flat pedals are perfectly fine for a casual cruise down the bike path, making the switch to clipless pedals unlocks a massive 30% increase in efficiency, giving you full control over your ride and engaging your hamstrings, glutes, and hip flexors on the upstroke. If you are ready to stop fearing the "stop-sign tip-over" and want to become a more durable, effective rider, Terrance breaks down the transition into three actionable, muscle-memory-building steps. Tune in, clip in, and let's get to it! Episode Highlights The "Clipless" Dilemma: Do you actually need to clip in? Terrance breaks down the difference between riding for casual utility versus maximizing your "minimum effective dose" of power.The 30% Advantage: Why flat pedals only give you power on the downstroke, and how clipping in recruits your entire lower body (hamstrings, glutes, and hip flexors) for full-circle efficiency.The Right of Passage: A realistic reminder that everyone spills eventually—and why you shouldn't let the fear of falling set your baseline.3 Steps to Conquer the Clipless Mental Hurdle 1. Make it Physically Impossible to Get Trapped Factory pedal settings are notoriously stiff. Before you even mount the bike, take an Allen key and loosen the tension all the way down to the easiest setting (usually toward the minus sign). Keep it loose for the first month until releasing your heel becomes second nature.2. The Doorway Drill Separate learning the pedal mechanics from learning to balance. Put on your cycling shoes, straddle your bike in a doorway, and lean your shoulder against the frame so you can't tip over. Look straight ahead (not at your feet) and practice clipping in and twisting your heel out 50 times on each side until the muscle memory kicks in.3. Unclip Early Separate the act of braking from unclipping. The slower your bike moves, the more unstable it becomes. When you are about 20 yards away from a stop sign  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. Jul 4

    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 preparation is the ultimate anxiety killer, sharing their personal pre-event checklists, in-race mental strategies, and post-race celebrations. From the power of a peanut butter waffle to the hilarity of dodging porta-johns, this episode is a blueprint for taking the stress out of your start line. As the guys always say—shoutout to Scott—"If you stay ready, you don't have to get ready." Key Takeaways "Kissing the Bricks": Reaching the finish line is about more than just the race itself. It’s a moment to honor and celebrate the unseen hours, the early mornings, and the grueling training blocks that got you there.The Art of "Fishing": Don't let the starting line adrenaline ruin your pacing. Let the race come to you and slowly "fish" for the runners ahead of you, picking them off one by one.Lay Out the Fit: Morning-of anxiety is real. Laying out your entire kit—from bibs and socks to charged headphones and devices—the night before is non-negotiable for a clear head.Fueling Up: Terrance’s pre-race secret weapon? A simple waffle with peanut butter and a strict pre-race bathroom policy to avoid the dreaded porta-john lines. And for carb-loading, you can't go wrong with chicken lo mein!The "White Monkey" Secret: A shoutout to the legendary White Monkey balm for saving the guys' calves on those grueling long-distance efforts.The Spoke & Sole Event Day Checklist Here is a breakdown of the guys' essential routines to keep you locked in and stress-free from the night before to the finish line: Phase                     | Runner / Cyclist RitualsThe Night Before  | Lay out the "fit" (clothes, bib, socks). Charge Garmin, Apple Watch, and headphones. Prep hydration bottles (Tailwind/water) and store them in the fridge. Check bike tire pressure. Eat a solid carb-heavy meal (like chicken lo mein!).The Morning Of    | Eat a light, reliable breakfast (peanut butter waffle). Do a 1-mile warm-up jog to loosen the legs. Double-check tire pressure. Use the bathroom before leaving the house.At the Start Line   | Clip in one foot early (right foot in, left foot out). Apply White Monkey balm or Icy Hot to the calves. Dial in your race playlist.During the Event  | Execute the "fishing" strategy. Keep your composure and avoid going out too fast.The Finish Line     | "Kiss the bricks!" Celebrate the accomplishment and enjoy a well-earned post-ride Uncrustable. 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. Jun 27

    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 of May with no cycling, running, or stretching, Terrance finally gets clearance to hit the road again. The guys break down the stark contrasts between grinding on an indoor trainer and facing the unpredictable hazards of the open road. From hilarious parking lot mishaps to checking your ego at the door, this episode is a masterclass in giving yourself grace while getting your groove back. The Comeback Ride: Expectation vs. Reality Focus Area     |  Indoor Trainer                                             | Outdoor Road RidingEnvironment   | Controlled, safe, and hazard-free.             | Unpredictable, requiring constant mental focus and reaction.Speed & Pace | Easy to push limits without external risks. | Requires holding back; the guys kept it to a steady 17-20 mph on the ice cream stretch.Mindset           | Purely physical exertion.                             | A mental game of tracking surroundings, maintaining form, and avoiding reckless drivers. 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. Jun 20

    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 run, an early morning ride, or dodging unpredictable weather, having a dedicated gear bag in your car eliminates excuses and keeps your training on track. The guys share their personal loadouts, hilarious stories of forgotten cycling shoes, and how being prepared is the ultimate hack for your peace of mind. Key Takeaways Eliminate Excuses: Keeping a fully stocked bag in your vehicle means you're always ready to train, no matter how chaotic your schedule gets.Layer Up: Always pack multiple glove options and arm sleeves to quickly adapt to shifting temperatures and unexpected rain.The Golden Rule of Hydration: Ditch the heavy metal water bottles; standard cycling bottles are safer and more practical for the ride.Emergency Fuel: Stash a $20 or $25 bill in your saddlebag for mid-ride bonks—you never know when you'll need an emergency convenience store rescue.The Mental Health Benefit: Preparedness isn't just about the physical gear; knowing you have what you need significantly reduces the stress of balancing life and training. The Essential Athlete's Gear Checklist Running Loadout      | Cycling Loadout                               | Universal EssentialsExtra running shoes  | Cycling shoes (Don't forget them!)  | Arm sleeves & Scully/capToe socks                   | Extra bibs / cycling kits                    | Extra sunglassesGUs & stretch bands | 2 CO2 cartridges & dispenser          | $20-$25 cashVaseline & lotion        | Extra inner tubes & patch kit            | Hair ties & VaselineVariety of gloves        | Standard cycling water bottles        | Basic first-aid items 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. Jun 14

    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 pounding the pavement, your engine might be ready, but your chassis is going to pay the price. In this episode, Terrance and Anthony drop three hard rules for balancing your training blocks as a dual-sport athlete. They also dive into the reality of managing these sports alongside demanding careers, explaining how to use the "Always On" mindset and the "Minimum Effective Dose" to keep your baseline strong without burning out. In This Episode, We Cover: Tip 1: Avoid the Drop-Off: Why you should never completely abandon one sport for another. Learn how to maintain the physical adaptations of both running and cycling by keeping a minimum effective dose of each in your weekly schedule.Tip 2: The Recovery Trap: Why forcing a "recovery run" on tired legs is a mistake. Discover how to use low-impact cycling as a mechanical flush to clear out the legs and recover faster without adding unnecessary pounding.Tip 3: Resetting Mental Baselines: How to check your ego at the door and reset your expectations when transitioning between seasons. Stop trying to hit your peak summer numbers on your first spring ride.The Essential Athlete Reality: Balancing the dual-sport calendar while working demanding jobs, and why staying "Always On" means training for life durability, not just a single race day.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.Spoke & Sole LLC — The weekly debrief for the dual-sport endurance enthusiast.

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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
    17
  • Rating
    Explicit
  • Copyright
    © Spoke and Sole a trademark of The Queen's Jack LLC
  • Show Website
    Spoke and Sole