222: Build Better Habits With The 3 Layers Of Behavior Change

Go To dialedhealth.com to get started strength training today.—This is a list of my top 5 daily recovery habits.  It starts with the easiest one to implement and progresses to the most challenging, yet impactful one.  You’ll get the knowledge behind why they're important, but we’ll spend most of our time on practicality.  What friction will you have to face when you start doing these?  How do you overcome it and get the results?  Find out in this episode…Drop your questions in the comments!  *Please Like this video and Subscribe to the channel.—dialedhealth.com is Strength Training For CyclistsDialed Health is now available on TrainingPeaks!  Your Dialed Health Subscription not only gives you access to my strength training and mobility content, but includes a Premium Subscription to TrainingPeaks and TPVirtual (indoor cycling platform).*current pricing will only be available until the end of the year...jump on it!You can also Apply to train with me 1:1 here: dialedhealth.com/coaching

Go To dialedhealth.com to get started strength training today.—-------------Jonathan has spent the last 15+ years working with https://www.trainerroad.com/ to develop cycling programs.  They analyze data from hundreds of thousands of athletes to help you raise your FTP no matter what cycling volume you ride at.  I can’t think of a better person to have on this topic.  By the end of this episode you’ll know clearly what FTP is, how to measure it, and specific sessions to train it along with the mindset it takes to be successful.Follow Jonathan on social media: https://www.instagram.com/leejonathan_/—--------------dialedhealth.com is Strength Training For CyclistsDialed Health is now available on TrainingPeaks!  Your Dialed Health Subscription not only gives you access to my strength training and mobility content, but includes a Premium Subscription to TrainingPeaks and TPVirtual (indoor cycling platform).*current pricing will only be available until the end of the year...jump on it!You can also Apply to train with me 1:1 here: dialedhealth.com/coaching—----------------Jones, M., Meijen, C., McCarthy, P. J., & Sheffield, D. (2009). A theory of challenge and threat states in athletes. International Review of Sport and Exercise Psychology, 2(2), 161–180. https://doi.org/10.1080/17509840902829331

I’m answering your strength training questions from Instagram!  We go through about 20 questions covering rep ranges, how to reduce soreness, navigating low back pain, blood flow restriction training, my tips to avoid  late night snacking, and more.  The goal, is to walk away with a tangible piece of information from each answer that you can implement to help your training.  Thanks to everyone who sent one in!  If you have a question that I didn’t get answered here, please drop it in the comments on YouTube.The Low Back Series mentioned in this video:Part 1 - https://youtu.be/rYkxnhVd29YPart 2 - https://youtu.be/E6q3VrSHrZEPart 3 - https://youtu.be/n__LWqFmiqMGo To dialedhealth.com to get started strength training today.Dialed Health is now available on TrainingPeaks!  Your Dialed Health Subscription not only gives you access to my strength training and mobility content, but includes a Premium Subscription to TrainingPeaks and TPVirtual (indoor cycling platform).*current pricing will only be available until the end of the year...jump on it!You can also Apply to train with me 1:1 here: dialedhealth.com/coaching

I used to get overwhelmed fueling rides over 4 hours.  It felt impossible to stay organized and follow a real plan.  My approach was to “eat as much as possible and whatever sounded good at the time”.  Even though I would consume a lot of calories, it lead to boating, acid reflex, indigestion and other issues.  That all changed on my Everest ride earlier this year where I implemented a new strategy to execute a fueling plan up to 14 hours.  It worked perfectly and this episode tells you exactly what I did and how you can implement it for yourself.20% code for maurten.com - dialedhealthVIXXAL (valid until end of NOV 2026)Dialed Health is now available on TrainingPeaks!  Your Dialed Health Subscription not only gives you access to my strength training and mobility content, but includes a Premium Subscription to TrainingPeaks and TPVirtual (indoor cycling platform).You can get started here with a monthly or annual plan:$30/Month - https://checkout.trainingpeaks.com/product/41fcaf48-4c34-40f3-92f7-fc4663deb407$300/Annual - https://checkout.trainingpeaks.com/product/e951febd-de3d-4dae-8eb3-5617c058750a*this price will only be available until the end of the year...jump on it!You can also Apply to train with me 1:1 here: dialedhealth.com/coaching

Pastor Brian Firle is at the top Road, Gravel, & MTB races around the country providing support to athletes that goes beyond bottle hand ups. He’s a person who they can confide in without any expectations or strings attached. They trust him and work with Athletes In Action, a ministry helping athletes find healthy motivations in their sport and learn who they are outside of the race. This episode rocked me in the best possible way. I hope it resonates with you similarly. To support Athletes In Action Cycling directly, you can donate here: https://www.aiacycling.comDialed Health is now available on TrainingPeaks! Your Dialed Health Subscription not only gives you access to my strength training and mobility content, but includes a Premium Subscription to TrainingPeaks and TPVirtual (indoor cycling platform).You can get started here with a monthly or annual plan:$30/Month - https://checkout.trainingpeaks.com/product/41fcaf48-4c34-40f3-92f7-fc4663deb407$300/Annual - https://checkout.trainingpeaks.com/product/e951febd-de3d-4dae-8eb3-5617c058750a*this price will only be available until the end of the year...jump on it!You can also Apply to train with me 1:1 here: dialedhealth.com/coaching

Sitting down with Kevin ahead of La Vuelta was surreal!  He tells us what it’s like to be working for Tadej Pogacar, riding for the number one team in the world UAE Team Emirates XRG, and his pre/post race training.  This episode is packed with advice you can use and insights into the peloton that you could only learn from an athlete on the ground.Follow Kevin on instagram: https://www.instagram.com/kvermaerke/Follow Kevin on Strava: https://www.strava.com/pros/29140444Dialed Health is now available on TrainingPeaks!  Your Dialed Health Subscription not only gives you access to my strength training and mobility content, but includes a Premium Subscription to TrainingPeaks and TPVirtual (indoor cycling platform).You can get started here with a monthly or annual plan:$30/Month$300/Annual*this price will only be available until the end of the year...jump on it!You can also Apply to train with me 1:1 here: dialedhealth.com/coaching

Two months ago, I sold my truck and started bike commuting to work. The results have been better than I expected both physically and mentally. This episode is dedicated to explaining why and giving you tips on fueling, equipment, and other strategies to make it more sustainable.Thank you to TrainingPeaks for Sponsoring this video!Use code: DIALEDHEALTH on the link below to save 20% on an Annual Subscription to TrainingPeaks Premium.https://checkout.trainingpeaks.com/product/sca?duration=12&promocode=DIALEDHEALTHThis gives you access to the full ecosystem including Strength Builder and the all new TP Virtual Platform.Use my programs or apply to train with me one on one: https://www.dialedhealth.com---------------------------------------------------------------------Timestamps00:00 Introduction01:57 Double Day Nutrition09:40 Structure & Adaptations15:45 TrainingPeaks Ad17:31 Frequency, Heat, Equipment28:14 Personal Development

I'm now taking on clients for 1:1 coaching via TrainingPeaks. Click here to get in touch.Use my programs on TrainHeroic.Join me for my Everest Ride!

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