Spoke and Sole

07/06/2026

Latest episode is out.

In this episode, Terrance and Anthony dive into the specific ritual...

06/29/2026

It's not just about going fast. Sometimes the best rides are when you focus on the process, like your foot placement, and stay in a comfortable zone. Make every ride count.

06/28/2026

When limitations arise, it's easy to feel counted out. But the key is to focus on what you *can* do. My physical therapist reminded me to keep that in mind, emphasizing form and efficiency. It's not about what you can't do yet, but what you'll be able to achieve.

06/27/2026

Latest episode speaks to returning to cycling after injury. Check it out.

In this episode, Terrance and Anthony dive deep into the realities ...

06/21/2026

Ever wonder what goes into a training bag? I keep stretch bands, extra running shoes, my helmet, and tons of extra toe socks. You'd think for triathlons you'd wear socks, but nope!

06/20/2026

Heads up, cyclists! Don't overlook your water bottles. Metal ones might look cool, but they can almost kill you. Stick to plastic for your rides.

06/20/2026

Bag in the Ride Episode Just released. See what essential we keep in the bag to keep us prepared for running and cyling.

In this episode, Terrance and Anthony break down the ultimate strat...

06/20/2026

This cyclist learned the hard way that carrying spare inner tubes is crucial. More than one flat nearly stranded them, but a shout-out to helpful friends with extra tubes saved the day from needing an actual Uber.

06/18/2026

Struggling with your run? The reason you might not be struggling is your cross-training on the bike. Your muscles, joints, and tendons adapt to the motion, making your legs warm and ready by the time you hit the pavement. Finding that balance is key to excelling in both disciplines.

06/17/2026

Switching between heavy training blocks, like cycling to running, requires resetting your mental expectations. Don't expect to perform like you did in your previous focus. Adjust your mindset for a smoother transition and better results.