Race Ready

Episoade

• S2 E10. Fabian Stocek: The Marginal Gains That Win Races 28.06.2026 1h 15min

  In this episode of Race Ready, Andy Newell sits down with one of the most fascinating minds in endurance sports: Fabian Stocek. A former NCAA standout at Dartmouth, Ski Classics champion, trail runner, neuroscientist, and newly appointed performance scientist for the Czech Biathlon Team, Fabian has built a career at the intersection of elite performance and cutting-edge science. From conducting brain research and building virtual reality environments for neuroscience experiments to racing some of the toughest endurance events in the world, Fabian shares the unconventional path that has shaped his unique perspective on training and competition.The conversation dives deep into the science behind endurance performance, including heat training, drafting, biomechanics, GPS and motion tracking technology, and the concept of marginal gains. Fabian explains how modern sensors are changing the way athletes and coaches understand movement, pacing, and technique, and why the smallest details can make the difference between making a podium and missing it. Along the way, he shares practical insights on Ski Classics racing, double-poling development, and the lessons he's learned from years of balancing world-class athletics with a demanding academic career.Whether you're a cross-country skier, biathlete, coach, or endurance athlete looking to gain an edge, this episode is packed with actionable ideas and thought-provoking discussion. From the "gas engine versus diesel engine" analogy for different types of endurance athletes to the importance of purposeful training and race-day decision-making, Fabian offers a masterclass on how science and sport can work together to unlock higher levels of performance. This is one of those conversations that will make you think differently about how you train, race, and pursue excellence.SkiData Substack https://skidata.substack.com/
• S2 E9. Recovery Weeks are Not Vacation Weeks 21.06.2026 1h 2min

  This week on Race Ready, Andy and Brian dive deep into one of the most overlooked aspects of endurance training: recovery. Why do so many athletes struggle to absorb training? How much should you actually reduce volume during a recovery week? And why can treating a recovery week like a vacation sometimes leave you feeling even more tired? Drawing from their coaching experience with athletes ranging from juniors to World Cup competitors, they break down what recovery weeks should look like, how to structure them effectively, and why adaptation is the ultimate goal of training.The conversation also explores the growing world of lactate testing and threshold training. Andy shares lessons from a recent training session, including how respiratory rate can be a surprisingly powerful tool for monitoring intensity, why many athletes train their threshold sessions too hard, and whether amateur athletes really need a lactate monitor to improve. Along the way, they discuss continuous lactate monitoring technology, common mistakes athletes make during interval workouts, and how to recognize when your body is sending warning signs.Finally, the duo revisit a topic from a previous episode after receiving feedback from listeners: blood volume, mitochondrial density, and why fitness can seem to "snap back" so quickly after your first hard workouts of the season. It's a fascinating discussion on the physiology behind endurance performance, adaptation, and long-term development. Whether you're a skier, biathlete, coach, or endurance athlete preparing for your next big goal, this episode is packed with practical training wisdom you can apply immediately.Continuous lactic acid monitoring:https://www.idro.world/?shem=rimspwouoe,rimspwouohe,
• S2 E8. Jason Cork: 16 years of coaching Jessie Diggins 14.06.2026 1h 21min

  Jason Cork has spent the last two decades quietly shaping some of the most successful athletes in American cross-country skiing. As the longtime coach of Jessie Diggins and a key figure behind multiple Olympic medals, World Championship podiums, and Crystal Globes, Cork has built a reputation as one of the sport's sharpest minds. In this rare long-form conversation, he joins Andy Newell and Brian Halligan to discuss his journey from coaching juniors in Colorado to leading athletes on the World Cup stage, the lessons he's learned along the way, and why simplicity often beats complexity when it comes to endurance training.The conversation dives deep into the training philosophies that guided Diggins from a talented high school graduate to one of the most decorated skiers in history. Cork explains why consistency matters more than hero workouts, how he approached building training volume over the long term, the role of threshold training in elite performance, and why he believes many athletes make the mistake of training too hard too often. He also shares stories from Diggins' early years, her remarkable resilience, and the qualities that made her stand apart from the crowd long before she became an Olympic champion.Andy and Brian also pick Cork's brain on some of the hottest topics in endurance sports today, including the Norwegian double-threshold model, speed development, training intensity distribution, and what a truly effective training week should look like for endurance athletes. Whether you're a skier, coach, or serious endurance athlete, this episode is packed with practical insights, thoughtful debate, and a behind-the-scenes look at what it takes to build championship-level performance over the course of a career.
• S2 E7. What Percent of Training Should be Ski Specific? 07.06.2026 1h

  This week on the Race Ready Podcast, Brian and Andy tackle one of the most common questions in endurance training: how should beginner athletes structure their intensity distribution when they only have three or four days per week to train? Drawing on both coaching experience and emerging research from Norway, they break down why low-volume athletes may actually benefit from a higher percentage of intensity than elite athletes, how to balance threshold work with easy distance, and why many masters skiers make the mistake of turning every workout into a moderate-intensity grind. If you've ever wondered how to get the most out of limited training time, this episode provides a practical roadmap. The conversation then shifts into some of the hottest topics in endurance sport right now, including double-threshold training, ski-specific training percentages, and the growing influence of Norwegian training methods. Brian and Andy explain why elite-level training concepts often get misapplied by developing athletes, discuss when double-threshold sessions might actually make sense, and share their thoughts on how much roller skiing, ski walking, running, and cycling should make up your annual training volume. Along the way, they offer valuable insights for junior athletes, masters racers, and coaches trying to build smarter, more sustainable training plans. The episode wraps up with an engaging Q&A covering fitness testing, max-strength training, and the value of incorporating other sports into your training program. From 3,000-meter running tests and VO₂ max assessments to soccer games, roller ski hockey, and strength progression, Brian and Andy explore how athletes can develop speed, power, athleticism, and long-term durability. Whether you're a beginner skier, an ambitious junior, or a seasoned masters racer looking for an edge, this episode is packed with actionable training advice and thought-provoking discussion to help you train with greater purpose this summer.
• S2 E6. Sophia Laukli opens up about why she needed to take a step away from skiing. 31.05.2026 1h 6min

  After stepping away from the World Cup circuit, missing the Olympic season, and disappearing from competition, Sophia Laukli sits down for an exclusive and remarkably candid conversation on the Race Ready Podcast. One of the most successful American cross-country skiers and trail runners of her generation opens up about the difficult decisions, physical struggles, and mental battles that led her to walk away from the sport she had spent years climbing to the top of. In this tell-all interview, Sophia offers listeners an unprecedented look behind the scenes of a career that seemed unstoppable from the outside.From World Cup podiums and Golden Trail victories to chronic fatigue, missed goals, and the heartbreak of watching the Olympics from home, Sophia takes us through the two-year journey that ultimately forced her to hit pause. She reflects on the warning signs she ignored, the culture of high-performance sport, the realities of overtraining and under-fueling, and the lessons she learned while trying to chase success in both skiing and trail running. The result is one of the most honest conversations you'll hear from an elite endurance athlete about what happens when the pursuit of excellence goes too far.But this isn't a story about quitting, it's a story about rebuilding! Sophia discusses her recovery process, the coaches and support system helping her find her way back, and how this experience has completely changed her perspective on training, performance, and what it truly means to be a professional athlete. Whether you're an Olympian, a weekend warrior, or simply someone who has ever struggled with burnout, this episode offers powerful lessons in resilience, self-awareness, and the courage to start over.
• S2 E5. Blood Volume, Burnout & Broken Training Zones 24.05.2026 1h 2min

  This week on the Race Ready Podcast, Andy Newell and Brian Halligan dive deep into the realities of early summer training. From rebuilding training rhythm after spring downtime to understanding why your heart rate suddenly feels sky-high on roller skis, the conversation breaks down the physiology behind those frustrating “out of shape” feelings that almost every skier and biathlete experiences in May and June. The guys explore concepts like blood volume, sports anemia, fluctuating training zones, and why the transition back into structured training is more nuanced than simply “getting fit again.” The episode also tackles practical training advice that athletes can immediately apply to their own summer preparation. Andy and Brian discuss when to use fast versus slow roller skis, why now is the best time of year to make technical changes, and how building speed and power early in the season can pay huge dividends later in the year. The discussion includes detailed coaching insights on technique progressions, ski-specific strength work, uphill power running, and how elite athletes use early summer to lay the foundation for efficient race-speed skiing months down the road. Whether you’re a junior athlete, masters skier, or coach, this episode is packed with actionable takeaways for smarter summer training. To wrap up the show, the guys answer a listener question about balancing training with physical work and outdoor activity such as dog walking, yard work, shoveling gravel and landscaping. It sparks a thoughtful conversation about cumulative stress, recovery, fueling, and the realities of integrating endurance training into everyday life. Along the way, the episode keeps the classic Race Ready feel: high-level coaching insights mixed with trail running stories, mountain adventures, practical advice, and plenty of honest discussion about what actually works in endurance sport development.
• S2 E4. Emma Albrecht: From Broken Spine to the World Cup 17.05.2026 59min

  In this episode of the Race Ready Podcast, we sit down with rising American cross-country skier Emma Albrecht to unpack one of the most unique development stories in U.S. skiing right now. From elite-level gymnastics and career-threatening back injuries to becoming the 2026 SuperTour overall leader and qualifying for the World Cup, Emma shares how she went from barely skiing as a teenager to racing against the best athletes in the world. Her story is a powerful reminder that there’s no single path to success in endurance sports.Emma opens up about the realities of navigating college skiing, transferring schools, dealing with overtraining, and learning how to build confidence after years of setbacks and self-doubt. The conversation dives deep into mindset, goal setting, race evaluation, technique development, and the importance of finding the right coaching environment. Whether you’re a junior athlete dreaming big, a college skier trying to break through, or a masters athlete chasing improvement, Emma shares practical lessons on how to stay motivated and continue progressing in the sport.We also explore the training philosophy and habits that helped Emma make the leap from a “mediocre college skier” to a national champion and World Cup athlete. Topics include training progression, recovery, nutrition, technique work, strength from gymnastics, balancing a professional career alongside elite training, and the mental strategies that keep her improving year after year. This episode is packed with insight for anyone passionate about endurance sports, long-term development, and unlocking athletic potential.
• S2 E3. Is Hawaii Secretly a Perfect Training Location for XC Skiers? 10.05.2026 1h 21min

  In this episode of Race Ready, Brian Halligan and Andy Newell answer listener questions centered around one of the most important times of the year for endurance athletes: the transition into summer training. The conversation focuses heavily on building the right foundation for long-term development, including how athletes should approach equipment, strength work, training structure, and recovery during the early offseason months. The hosts break down why proper gear matters more than many athletes realize, discussing roller skis, poles, boots, running shoes, watches, and heart rate systems. The proper equipment is not just for performance, but critical for injury prevention and training quality.Brian and Andy also dive deep into ski-specific offseason training strategies, including bounding, roller skiing, speed development, and strength training for both elite and masters athletes. They explain how athletes can create highly effective home gyms without expensive setups, using tools like kettlebells, TRX systems, pull-up bars, roller boards, and plyometric work to build ski power and durability. The episode also explores the importance of training specificity during the offseason, why ski walking and bounding remain underrated tools for developing classic technique, and how athletes can manipulate roller ski speed and training environments to improve both technique and group training quality.One of the biggest themes of the episode is managing stress and training load intelligently during the month of May. Responding to a listener question from a college athlete navigating finals week, Brian and Andy discuss the concept that “stress is stress,” emphasizing that academic pressure, work, and life responsibilities must all be considered when planning training. Rather than obsessing over hitting huge training volume immediately on May 1st, the hosts advocate for consistency, smart recovery, and maintaining ski-specific movement while gradually building fitness. They also explore the idea of introducing speed and neuromuscular training earlier in the offseason than many traditional endurance programs typically recommend, arguing that spring can be one of the best times of year to improve athleticism, power, and movement quality before summer volume ramps up.Video of young Andy on the Roller Board: https://www.youtube.com/watch?v=AvFHIn4IUas
• S2 E2 Zak Ketterson on Why Training Harder Isn’t the Answer. 03.05.2026 1h 3min

  This episode of the Race Ready Podcast dives deep into the journey of rising U.S. cross-country skier Zak Ketterson, fresh off a breakthrough season that included a top-10 World Cup finish and Olympic qualification. Zak opens up about the mental side of high-performance sport, particularly the imposter syndrome that can follow major results, and how learning to trust his fitness and execute “normal” races at a high level was key to his success. His perspective offers a powerful reminder that breakthroughs aren’t always about doing something extraordinary, but rather doing the basics exceptionally well.The conversation then explores Zak’s development pathway, from a humbling college experience at Northern Michigan University to becoming one of the top American distance skiers. He reflects on the influence of teammates, especially Norwegian athletes, in reshaping his understanding of training, moving away from the “just work harder” mentality toward a more calculated, sustainable approach. Listeners will gain valuable insights into training progression, the importance of controlled intensity, and how long-term consistency, not big swings, drives elite performance.Finally, Zak breaks down the evolution of his training philosophy, including the role of threshold work, double sessions, terrain specificity, and the balance between strength and aerobic development. He shares practical takeaways for athletes looking to improve, from managing early-season intensity to building race-specific strength through terrain and technique. Whether you're chasing World Cup starts or just trying to train smarter, this episode delivers a masterclass in modern endurance training from one of the sport’s most thoughtful athletes.
• S2 E1. Stacking Bricks: The Real Path to Success is Consistency 26.04.2026 1h 10min

  Kick off a new training year with a fresh perspective in this episode of the Race Ready Podcast, where hosts Andy Newell and Brian Halligan dive into the art and science of planning and periodizing endurance training. Framed around the “Nordie New Year” on May 1st, this conversation explores how athletes and coaches can reset, reflect, and build a smarter path forward. From post-season debriefs to goal setting, Andy and Brian unpack how meaningful progress starts with honest evaluation: Identifying both the wins and the gaps from the previous season to inform what comes next.The episode goes beyond generic training advice, offering a nuanced look at how to structure a season for long-term success. The hosts discuss key principles like consistency as a lifestyle, the importance of balancing intensity (L3/L4), and why many athletes fall short of their potential due to poor distribution of training load. They highlight real-world coaching insights like how missed high-intensity sessions from illness can impact performance, or how early-season fitness spikes often signal flawed summer training. Listeners will come away with a deeper understanding of how to connect daily training decisions to peak race performance.Finally, Andy and Brian explore evolving training philosophies, including lessons from the Norwegian model, the role of strength and speed work, and how to individualize training based on athlete type. Whether you’re a junior athlete building habits, a competitive skier chasing marginal gains, or a coach designing year-long plans, this episode offers actionable insights to help you train smarter, not just harder. If you’re looking to maximize adaptation, avoid burnout, and bring more intention to your training process, this is the perfect place to start your season.
• Ep. 46 Rest, Reflect, Rebuild: How Much Rest Do Endurance Athletes REALLY Need? 29.03.2026 1h 7min

  As the season winds down and the energy of World Cup racing fades into spring, this episode of Race Ready captures the unique transition point every endurance athlete knows well. Fresh off a high-energy weekend in Lake Placid, hosts Andy Newell and Brian Halligan reflect on what it’s like to witness world-class racing up close. From the technical brilliance of elite skiers to the gritty reality of racing in unpredictable conditions, It’s a behind-the-scenes look at performance, preparation, and the small details that separate the best in the world from the rest.From there, the conversation shifts into one of the most important (and often misunderstood) phases of the training year: the transition into spring. Andy and Brian break down how athletes should approach recovery after a long season, emphasizing that rest is not lost progress, but a critical part of long-term development. They explore how factors like age, training volume, and race load influence how much downtime an athlete truly needs, while also challenging the common fear of losing fitness during a break.Finally, the episode dives into practical strategies for setting up a successful offseason. From season evaluations and training logs to maintaining motivation and avoiding burnout, this discussion offers a roadmap for athletes looking to improve year over year. Whether you’re a junior athlete, a seasoned competitor, or a coach guiding others, this episode delivers actionable insights to help you reset, recover, and get ready for the next breakthrough season.
• Ep . 45 What Should Skiers Do in March? End-of-Season Training Explained 15.03.2026 58min

  In this episode of the Race Ready Podcast, hosts Andy Newell and Brian Halligan catch up after a busy stretch of international racing, including the World Junior Championships for both biathlon and cross country. Brian shares insights from coaching in Arber, where the U.S. team battled tricky spring conditions and tough competition, while Andy reflects on the logistical chaos and technical challenges of ski preparation in Lillehammer. The conversation dives into what it takes behind the scenes: from waxing strategy and ski testing to navigating rapidly changing snow conditions in the modern non-fluoro waxing era. The episode then shifts into a timely topic for athletes as winter winds down: how to train in March when the race season is nearly over. Brian and Andy discuss how athletes should approach the end of the season, balancing recovery with continued development. They share practical advice for junior and masters athletes alike, including when to take a short break, how to maintain aerobic fitness with fun ski sessions, and why late-season intensity sessions can still provide valuable physiological gains before transitioning to spring training. Finally, the hosts answer a listener question inspired by the Jessie Diggins “Threshold” documentary, exploring when athletes should push workouts to exhaustion versus keeping interval intensity controlled. They break down how elite athletes manage high-intensity training, why most interval work is performed just below maximum effort, and how mental strategies help athletes access their top gear when it matters most. The result is a thoughtful discussion on training philosophy, recovery, and the psychology of pushing limits in endurance sport.
• Ep. 44 Olympic Takeaways: Skis, Strategy, and Split-Second Decisions 02.03.2026 1h 7min

  In this episode of the Race Ready Podcast, hosts Andy Newell and Brian Halligan reconnect after an intense Olympic stretch, recording from an airport lounge en route to Junior World Championships in Europe. The conversation kicks off with behind-the-scenes Olympic reflections, including what viewers don’t always see on broadcast. From waxing strategy and ski selection decisions to the complex collaboration between athletes and technicians that ultimately shapes race-day performance. The hosts unpack key storylines from the Games, including Norwegian dominance, surprising performances, and the fine margins that separate podium success from disappointment. The discussion then shifts into deeper coaching insights, exploring how technique evolves based on snow conditions, terrain, and even equipment differences like carrying a biathlon rifle. Andy and Brian break down the concept of adaptable technique, why elite skiers need a “quiver” of movement patterns rather than one perfect form, and share practical coaching takeaways for athletes at every level. The episode also highlights mental resilience, using Olympic moments as powerful examples of how athletes recover from setbacks and turn adversity into breakthrough performances. Finally, the hosts dive into listener questions covering race tactics, drafting strategy, sprint heat selection, and marathon racing decisions like those seen at the American Birkebeiner. From elite World Cup strategy to actionable advice for masters racers, this episode blends high-performance analysis with practical lessons for everyday skiers, offering coaches and athletes alike a clearer understanding of how smart decisions, adaptability, and experience shape success on race day.
• Ep. 43 Sverre Caldwell’s Formula for Development Success 22.02.2026 1h 5min

  What does it take to develop world-class endurance athletes — not just fast juniors, but Olympic-level performers who thrive for decades? In this episode of the Race Ready Podcast, Brian Halligan and Andy Newell sit down with legendary Stratton Mountain School coach Sverre Caldwell, whose athletes have produced junior national champions for over two decades and gone on to Olympic success. Sverre shares how his coaching philosophy evolved from “train hard and go fast” into a long-term, athlete-centered development model focused on love for the sport, technical mastery, and sustainable progress.The conversation dives deep into the nuts and bolts of smart training. From building aerobic engines and using simple field tests to measure improvement, to teaching pacing, efficiency, and the “fast but relaxed” approach that helped produce some of the strongest skiers in the country. Sverre explains how consistent workouts, progression, and athlete education created confidence, ownership, and long-term performance rather than short-term results. You’ll hear how training logs, goal setting, intensity blocks, and even simple hill tests became powerful tools for motivation and development.Beyond physiology and planning, this episode highlights the culture that made Stratton so successful, multi-generational training groups, mentorship between young athletes and elites, strong communication with parents, and a community-driven model that continues to produce champions today. Whether you’re a coach, athlete, or endurance enthusiast, this conversation offers timeless lessons on building resilient athletes, smart training systems, and a performance culture that lasts.
• Ep. 42 Kikkan Randall’s Honest Breakdown of Pressure, Pain, and Performance 08.02.2026 1h 2min

  In this powerful episode of the Race Ready Podcast, Brian Halligan and Andy Newell sit down with Olympic gold medalist Kikkan Randall for a deep dive into life after elite competition — and the lessons that still shape high-performance athletes today. From her transition into Olympic governance with the IOC, to leading grassroots skiing in Anchorage, to working behind the scenes with NBC’s Olympic coverage, Kikkan shares how her career evolved after racing, including her journey through breast cancer and becoming a mom of two — all while staying deeply connected to the sport she loves. The conversation shifts into an honest, behind-the-scenes look at what it truly takes to peak for the biggest races in the world. Kikkan breaks down how her best performances came not from over-specializing, but from building a massive aerobic base, trusting long-term training, and resisting the urge to over-taper. She opens up about the mistakes she made heading into the 2014 Sochi Olympics, how small changes in training load completely altered her performance, and what she learned that ultimately helped lead to Olympic gold in Pyeongchang. Beyond physiology, this episode delivers some of the most valuable mental performance insights you’ll hear — from handling Olympic pressure and media attention to racing with purpose instead of fear. Kikkan explains how focusing on process over medals transformed her mindset, why setbacks often become competitive advantages, and how perspective can unlock peak performances when it matters most. Whether you’re an elite athlete, coach, or endurance sport fan, this episode is packed with real-world lessons on training smarter, trusting the journey, and performing when the stakes are highest.
• Ep. 41 The Peaking Episode 05.02.2026 48min

  In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan dive deep into one of the most debated topics in endurance sports: peaking for championship events. Drawing from elite World Cup trends, Olympic preparation strategies, and real-world coaching experience, they unpack why peak performance isn’t something you chase in the final week — but rather something built intentionally through well-timed stress, smart tapering, and understanding how the body actually adapts. The conversation explores how modern athletes are shifting from traditional volume-heavy prep to intensity-driven race blocks like the Tour de Ski, and what that means for skiers and biathletes at every level Andy and Brian break down practical peaking strategies for different types of athletes — from Olympic contenders and juniors heading to national championships, to masters athletes preparing for long marathon races like the Birkie. They explain how racing itself can be one of the most powerful training tools, why over-tapering often backfires, and how the balance of intensity, frequency, rest, and lifestyle stress can make or break performance on race day. Whether it’s when to add volume, when to pull back, or how close to competition hard efforts still matter, this episode gives clear, actionable insight grounded in both science and experience.Beyond physiology, the episode also touches on the mental side of championship performance — from managing stress in high-pressure environments like the Olympics to building positive team culture and athlete confidence. Andy shares powerful team-bonding strategies and lessons from elite competition that highlight why athletes are people first and racers second. It’s a thoughtful, practical, and motivating conversation for coaches, athletes, and anyone chasing their best performance when it matters most.Link to the study mentioned:https://www.researchgate.net/publication/263010572_The_Road_to_Gold_Training_and_Peaking_Characteristics_in_the_Year_Prior_to_a_Gold_Medal_Endurance_PerformancePodcast episode mentioned:https://www.fasttalklabs.com/fast-talk/reclaiming-success-through-mattering-connection-and-purpose-in-competitive-sports-with-sonya-looney/?_gl=1*168r43q*_up*MQ..*_gs*MQ..&gclid=Cj0KCQiA-YvMBhDtARIsAHZuUzJIJQ8dB8y6cW7j7N-kVE0zI6RS0JaZx8jNYlQuKFsfSSeC9hCBmXsaAvAsEALw_wcB&gbraid=0AAAAAByunjsEDKL9FqERqoQQ6biDDDhZw
• Ep. 40 JD Downing Leads Team USA to the Masters World Cup: Training, Tapering, and Competing After 40 25.01.2026 51min

  In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with JD Downing, one of the most influential figures in U.S. masters skiing and a driving force behind XC Oregon and American Cross Country Skiers. With more than two decades of experience coaching, organizing, and leading Team USA contingents to the Masters World Cup, JD offers a rare, behind-the-scenes look at how masters skiing really works—from grassroots development to international competition. The conversation dives deep into the evolution of masters racing, why participation has declined in some areas despite the sport’s overall growth, and what truly keeps athletes engaged for decades. JD shares sharp insights on coaching masters of all ages, explaining why customization, patience, strength training, and easy volume matter more than chasing intensity. From training templates and tapering strategies to technique fixes for fit but inefficient skiers, this episode is packed with practical wisdom for athletes balancing performance, longevity, and real life. JD also previews the upcoming Masters World Cup in the Dolomites, describing the unique culture, challenges, and joy of racing on the world stage well into your 50s, 60s, 70s—and beyond. With stories ranging from jet-lagged race prep to 99-year-old competitors still toeing the line, this episode is a powerful reminder that Nordic skiing is truly a sport for life. Whether you’re a coach, a competitive masters athlete, or someone who just loves staying fast on skis, this is a conversation you won’t want to miss.
• Ep. 39 Faster after stepping away from the sport? 18.01.2026 1h 10min

  In this episode of the Race Ready Podcast, Andy and Brian check in from opposite sides of the Atlantic as Brian joins the show live from Latvia during the IBU Junior Cup. The conversation opens with insight into international racing environments, athlete development at the Junior Cup level, and how these European competitions serve as a critical stepping stone toward World Juniors, World Cups, and ultimately the Olympics. Along the way, they reflect on how racing abroad compares to domestic competition and why these experiences matter so much for long-term athlete growth.The discussion then shifts to a deep recap of U.S. Nationals in Lake Placid, highlighting the rising level of American racing and the unprecedented number of Olympic spots potentially earned through domestic performances. Andy and Brian break down what several standout athletes share in common non-traditional preparation paths that included time away from racing, dual-sport backgrounds, or forced resets due to injury or illness. Rather than seeing these disruptions as setbacks, they explore how mental freshness, perspective, and pressure management may actually be key ingredients for peak performance when it matters most.Finally, the episode turns into a practical masterclass on racing and traveling in Europe. From jet lag, hydration, and fueling strategies to mindset, afternoon race preparation, and avoiding common first-time mistakes, Andy and Brian share hard-earned lessons from decades on the international circuit. They also tackle listener questions on ski prep, waxing resources, and why some athletes thrive overseas while others struggle. The result is an episode that blends storytelling, high-level analysis, and actionable advice for athletes, coaches, and fans who want a deeper understanding of what it really takes to perform on the world stage.
• Ep. 38 What Elite Athletes Do Between Sprint Heats with USSS PT Ned Dowling 11.01.2026 59min

  In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with Ned Dowling, physical therapist at the University of Utah Orthopedic Center and one of the leading biomechanical minds working in endurance sport today. With experience spanning pro cycling, World Cup cross-country skiing, and ski mountaineering, Ned brings a unique, systems-level perspective to performance, injury prevention, and recovery at the highest level of the sport. The conversation kicks off in the middle of U.S. Nationals, setting the stage for a deep dive into what it really takes to stay healthy and fast through dense racing blocks.Ned breaks down recovery in a way that cuts through the noise—explaining why sleep, nutrition, hydration, and intelligent active recovery matter far more than most “gimmicky” recovery tools. He unpacks what’s actually happening in the body after hard efforts, separating biomechanical, metabolic, neural, and psychological load, and explains how athletes should think about recovery between sprint heats, back-to-back races, and long competition periods. From spin bikes and massage tables to caffeine timing and nervous-system regulation, this episode delivers practical, experience-driven insight for athletes at every level.The discussion then shifts into injury patterns specific to cross-country skiing, including low back pain, knee issues, and chronic exertional compartment syndrome—a condition that disproportionately affects skiers. Ned shares his evolving theory on why this happens, why traditional treatments often fall short, and how improving single-leg stability and hip-driven movement can make a real difference. The episode closes with a must-listen breakdown of neutral spine poling, explaining why “crunching” into the poles is inefficient, risky, and ultimately limiting for long-term performance. If you’re a skier, coach, or endurance athlete who wants to train smarter and stay healthy longer, this episode is essential listening.
• Ep. 37 How Erika Flowers Balances Elite Racing, Motherhood, and a Full-Time Job 04.01.2026 1h 9min

  In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with elite skier and trail runner Erika Flowers for a wide-ranging conversation on training, racing, and life as a professional athlete juggling work, family, and competition. Recording from a snowy holiday break in Vermont, the discussion opens with reflections on East Coast skiing culture before diving into Erika’s unique background as a multi-sport athlete, NCAA All-American, World Cup racer, and North Face–sponsored runner — all while working a full-time professional job and raising a young child .Erika offers an honest and refreshing look at how her training philosophy has evolved since becoming a working parent. Rather than chasing perfect plans or high training volume, she emphasizes flexibility, feel-based decision-making, and identifying just a few key sessions each week that truly move the needle. The conversation explores why “something is better than nothing,” how perspective can actually improve performance, and why many athletes race better when their identity extends beyond results alone .The episode also dives deep into athlete development, coach-athlete trust, and navigating transitions — from college to post-collegiate racing, from skiing to running, and from rigid structure to adaptable training. Erika shares hard-earned lessons on patience, communication, and long-term thinking, offering valuable takeaways for masters athletes, young racers, and anyone balancing ambition with real-world demands. It’s a thoughtful, relatable conversation about staying competitive, resilient, and joyful in sport — even when life is busy and far from perfect.