Today I am drawing the line. In this episode I tell a story about a recent 8 hour training ride, and how the ride was partially inspired by the story of Marcus Luttrell. There is no comparing a selfish bicycle ride to a life and death situation while serving your country, but Luttrell's story has always inspired me due to the harrowing details. We can all learn from Marcus' story and apply his never give up mentality. Draw your line, get there, and then draw another line. You will amaze yourself at how far you can go, one line at a time.

Draw the Line - #60

We are in Emporia, Kansas, for the Unbound Gravel 200 mile race, and we speak with Andrew Sparks and David Kahn about the buildup to the 2021 event. Andrew and David share stories about how we all got to this point, the lessons we've learned, and what we hope to gain from this unique experience.

CX Hairs Preview Women - https://cxhairs.substack.com/p/20-women-belt-buckle-hopefuls-to?r=1evme
CX Hairs Preview Men - https://cxhairs.substack.com/p/34-men-belt-buckle-hopefuls-to-watch

2021 Pre-race Unbound Gravel Stories - #62

Unbound Gravel has come and gone, and in this episode we begin to share the experience and memories of Andrew Sparks and Coach Tim Hall. We breakdown our thoughts from the start line to moments of despair, realizing crossing the finish line isn't a possibility on the day. From crashes to flats to mechanicals to nutrition/hydration issues and everything in between, we break it down. We will record another episode with David Kahn to share his stories, and pull it all together for a final wrap. The fullness of Unbound cannot be contained with just one conversation, so we hope you enjoy this and subsequent discussions about this amazing gravel race in Kansas.

Unbound Gravel: Part 1 with Andrew Sparks #63

We catch up with Matt Zimmer of Project Echelon Pro Cycling after the US Professional National Championship in Knoxville. Matt competed in the Time Trial and Road Race, and he shares what that buildup and race experience was like for him and his team. We also discuss his racing plans for the remainder of 2021, which includes a stint in Europe. P:lus, we get his podium prediction for the Tour de France. Sit back and enjoy the stories!

Photo Credit: Snowy Mountain Photoo

US Pro Nationals with Matt Zimmer - #64

Coach Zach Gregg and Coach Tim Hall breakdown and discuss 6 important fundamentals to the time trial discipline. These 6 fundamentals can be applied across multiple disciplines in the sport of cycling, not just road racing. So whether you are a MTB or CX, Road or Track competitor, some or all of these fundamentals can be applied. Coach Gregg is a time trial specialist for Team Project Echelon. He placed 10th in the 2021 US Pro National Time Trial Championship in Knoxville, and a week later won the 2021 Elite National Time Trial Championship in Florida. There is a lot of info packed into this episode, and can be utilized by any competitor in the sport. Listen and level up!

*0:00 - Time Trial intro
*3:40 - Zach's attraction to time trialing
*6:45 - Fundamental #1 is Ability
*7:45 - importance of pacing
*10:10 - ability to carry speed
*12:40 - Fundamental #2 is Mindset
*19:00 - Strava is time trialing
*20:30 - Fundamental #3 is Equipment
*24:40 - speed impact from position on the bike
*25:50 - steps to take to improve equipment
*27:50 - aerodynamic considerations to focus on*
*30:15 - position maintenance
*34:40 - video tricks & eyeball wind tunnel from Zach
*40:00 - Fundamental #4 is Training
*41:25 - Zach's training prep for Nationals
*44:40 - frequency & workouts on the TT bike
*50:00 - flexibility and core importance for TT
*52:30 - stressing all energy systems as courses vary
*53:50 - examples of intervals to perform
*57:40 - training to the demands of the event
*1:00:10 - Fundamental #5 is Competition (Racing)
*1:03:45 - view TT races differently than other types
*1:05:45 - dialing in your race day routine
*1:09:20 - Fundamental #6 is Experience
*1:11:35 - accelerate growth from mentors
*1:13:50 - Zach shares his Pro TT and Elite Nationals experience
*1:16:00 - Knoxville TT experience for 10th at US Pro TT
*1:22:20 - takeaways from the Pro TT to improve upon
*1:25:20 - from underdog to favorite at Elite Nationals in Florida
*1:27:15 - champions ride their plan
*1:28:15 - winning nationals by just 2 seconds
*1:32:20 - do not "half ass" it, go full gas, watch what happens

The Art & Science of Coaching: 6 fundamentals of Time Trialing - #65

A short episode about being awestruck and inspired as we wrap up 2021 and go into 2022 with ambition, goals, and dreams. I share the story of being awestruck on a recent gravel ride, and how I believe this sensation is something we must cultivate more in the year ahead.

Awestruck and Inspired #70

Ben and I cover a lot of ground in this episode. He is ramping up for a big 2022 as a performance coach with Team BikeExchange-Jayco at the World Tour level. We talk about the importance of relationships, getting back to fundamentals, and more importantly, the philosophical side of what the bicycle means to all our lives. I hope you enjoy this episode because we both open up a bit more than we usually do on a personal level.

Photo Credit: Team BikeExchange-Jayco

Follow Ben Day:
Instagram - https://www.instagram.com/benjaminday78/
Sailboat IG - https://www.instagram.com/svbaraka/
Team BikeExchange-Jayco -https://www.instagram.com/greenedgecycling/

Ben Day on Relationships, Fundamentals and Joy from the Bicycle in 2022 - #73

This episode is with Zach Gregg of the Project Echelon Pro Cycling Team, and the 2021 Elite Time Trial National Champion. Zach is our co-host of the Art and Science of Coaching, but this show is all about him personally. He shares his lessons learned from 2021 and what is ahead for him in 2022. We talk about winning nationals by 2 seconds, his European race experience, overcoming slumps, and how he is adapting to living and training at altitude in Boulder, C0.

Follow Zach on Socials:
Instagram - https://www.instagram.com/zachgregg3/
Strava - https://www.strava.com/athletes/10545958

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Zach Gregg on Lessons and Life at Altitude in 2022 - #74

Erica Zaveta has been a force in collegiate and professional MTB, Road, and Cyclocross racing for over a decade. Erica will be competing for Team USA at Cyclocross Worlds in Arkansas after having a great season racing for The Pony Shop p/b KPMG . She shares her story from a young age to collegiate to gaining experience on and off-road to reach this point in her professional career.

Erica shares stories about her teammates, mentors, on belonging, making progress, helping others, identity, and giving yourself the chance to either blow up or win the race. We end the show by talking about Carla Swart and what can help elevate collegiate cycling. Erica has been someone we have known and admired since her collegiate racing days, and you will understand why after hearing her stories. Enjoy!

Watch Carla Swart:
YouTube - https://youtu.be/bzTLUJdUWDw

Follow Erica on social media:
Instagram - https://www.instagram.com/ericazaveta/
Coaching - https://www.cycle-smart.com/erica-zaveta

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Erica Zaveta on Competitiveness and Making Progress in Pro Cycling - #75

Today we dive deep into the world of BMX racing and psychology with Dr. Jason Richardson. He is the 1994 BMX World Champion, 2007 Pan-American Gold medal winner, and current sport and mental skills psychologist working with Olympians and business executives.  His story is one of a clear and constant pursuit of challenges which have made him who he is today. There are many wonderful takeaways from today's show, and below is a glimpse of what we discuss. Enjoy!

Intro from Coach Tim Hall
First bike race and how it went down
How BMX took off in his childhood and process through the ranks
Brotherly competition and arriving at 16 years old
Attracting and securing sponsorships as a high school kid
Best summer ever touring as an elite amateur and magazine covers
Balancing college with racing as his top priority
Winning BMX worlds in Michigan as the youngest rider
Won worlds, and lost worlds on same day
What changed after winning worlds
Becoming John Tomac’s teammate
The coolness of a paycheck to race 
Flipping houses leads to self-sponsorship
A broken leg challenge leads to a Pan-American Gold Medal
The why behind education and the business of life
Jason's answer to “What do you do?”
Why utilize a psychologist? 
Being the “fly on the wall”
What are the emerging keys for 2022 and beyond?
Direction and helping people define their North star
Quality, Meaning, and life-giving Fun
On becoming a two-time author
First book on belief systems
More. Better. Happier. A letter to his kids
What he hasn’t done yet, but wants to do in the future
Giving it away to enjoy the freedom we all want

Follow Dr. Jason:
Instagram - https://www.instagram.com/realdrjrich/
Website - https://www.drjasonrichardson.com/
New Book - https://www.drjasonrichardson.com/mbhcomingsoon

Follow Under the Sun and Coach Tim Hall
Coach - https://www.instagram.com/coachtimhall/
Podcast - https://www.instagram.com/under_the_sun_podcast/

Dr. Jason Richardson on World Championship Behaviors, Beliefs and Mindset #76

This episode is a recap with Maria Doering and her experience at the Unbound Gravel 100 mile race. Her race day did not go as she planned, but it was filled with great stories nonetheless. Maria's experience is a great lesson in how life has a way of giving us what we need, and not giving us what we wanted. If you want to hear from someone who has a knack of rising above and making the most of a frustrating situation, then listen to Maria tell you about her Unbound story!

Follow Maria - https://www.instagram.com/maria_doering/

Follow Coach Tim Hall
Instagram - https://www.instagram.com/coachtimhall/
Twitter - https://twitter.com/CoachTimHall
Strava - https://www.strava.com/athletes/188456
Website - https://www.coachtimhall.com

Maria Doering on Getting What She Needed at Unbound Gravel - #80

Our latest episode is with pedaling Pastor Tee Gatewood of Arbor Dale Presbyterian Church in Banner Elk, North Carolina. Tee shares his thoughts on the power of prayer, its importance, how to do it, and how it helps shape our character. We also discuss the value of sharing testimony and storytelling, and end it with a couple of fun bonus questions. This episode is of benefit to believers and non-believers!

Follow Tee and his Church
Arbor Dale Presbyterian - https://www.arbordalechurch.org/
Tee - https://www.instagram.com/pastor.tee/

Lectio 365 - https://www.24-7prayer.com/resource/lectio-365/
Eugene Peterson "Answering God" - https://bit.ly/3uPOX1H

Pastor Tee Gatewood on the Power of Prayer, Testimony, and Storytelling

In this episode I share a personal story of taking a small step, and how taking small steps leads to achieving the dreams we imagine. This idea continues to build on the past three episodes (#84-86), and how by taking small steps takes us from the "in-between" to where we want to go. I am sure you can relate the feeling of intimidation or impossibility, but the good news is we can all do something about that - take the small steps! I hope you enjoy.

Take The Small Steps - #87

Our lives in Western North Carolina were turned upside down by Hurricane Helene. In this episode Ian McDonald and I share stories of what it was like to live through. This is Ian's second visit to the podcast, his first being #92 with Lanier Ash earlier this year. When the hurricane hit the High Country, Ian was on campus at Lees-McRae College and I was on top of Beech Mountain, about a 1500’ elevation difference. We share what it felt and looked like, and the aftermath of destruction it left behind. Our conversation scratches the surface of stories shared about our Helene experience. We will be coping and dealing with its effects for years to come. Hope you enjoy!

Hurricane Helene stories with Ian McDonald - #95

First podcast in 2025 is a reflection of why I started this podcast show back in June of 2019. Recent life events have reminded me the value of how our life stories can impact the lives of other people. Story telling is a powerful form of communication, and I am a firm believer our testimony can change lives.

The Power of Testimony - #96

Ian is back for his third time on the podcast to discuss his experience healing from Lyme Disease, Bell's Palsy, and what his plans are moving forward after graduation. Ian and I have always found it easy to talk about a wide variety of subjects. In this longer episode we openly discuss our ideas and behaviors we believe have and are helping us to not only do what we enjoy, but do it better than we did before. Ian has always had a strong interest in biology and wellness, and he always comes up with interesting scientific research. He has plans to work in the Optometry field in order to help others live healthier lives, and I have no doubt he will one day accomplish this goal. We hope you enjoy the discussion!

Ian McDonald on Illness, Wellness & Optometry School - #97

Coach Kaysee Armstrong is back on the podcast, and now as the Women's Assistant Coach at Lees-McRae College. I have had the distinct privilege of working alongside Kaysee for the past year, and we discuss her transition from being a professional cyclist to collegiate coach to soon a mom. She shares a lot of thoughts and stories about how her belief system has helped her grow as a person, and how playing it safe within your comfort zone does not lead to growth. We dive deep into the mental and emotional side of our identities as people, and how the coach-athlete relationship requires trust and communication. I am hopeful you will appreciate this discussion and it will help you grow as a person as well. Enjoy, and if you like what you hear, please share it with a friend!

Kaysee Armstrong on Coaching, Belief, Identity, and becoming a Mom #98

This episode is with a good friend and collaborator, Dr. Marco Meucci of COSMED. Marco was formally an Associate Professor in the Public Health and Exercise Science Department at Appalachian State University, where he also served as the Director of their wellness and human performance lab. He now is the Academics Manager for COSMED, an Italian company that “designs, manufactures, and sells worldwide diagnostic medical devices to assess Lung function, Metabolic, and Body Composition.” Marco shares his story and progression as an athlete, student, professor, and leader in academia. We discuss how he made decisions leading to where he is today and how he uses the sparks to create forks in life, then takes the most exciting one. We believe you are going to love the energy and insight this enthusiastic Italian brings to the show. Enjoy!

Dr. Marco Meucci on Coming to the Fork and Following Your Vision #99

Josh Foley is back to share how different life is now that he’s pursuing his dream to be a professional cyclist. He shares the changes he has made since graduating college, and the insight he’s learned through his training and racing experiences at the Elite level. Josh explains how he’s been able to increase his average speed while lowering power output, and the kind of wattage numbers it takes to race up climbs with World Tour riders. He just completed Pro Road Nationals with Team Winston Salem, and will be racing Tour de Beauce as well. We also discuss his process of journaling and how it has helped him reflect and grow as an athlete. We covered a lot of ground in a short time, enjoy!

Josh Foley on Committing to Corners and Stepping up to the Big Boys #100

Liam Flanagan is back on the show to discuss life and progress in his pursuit of becoming a professional cyclist at the highest level. Liam races for Team Skyline, a UCI Continental Team based in the US, but he races most of the season in Europe. He shares what life is like based in Girona, Spain, and the progress he's seen by training and living there for three seasons. We devote a lot of discussion about what it takes to build confidence, and how to have a wider view of progress to maintain a steady confidence level.

We also go deep into the experience of Tulsa Tough, and what makes it special enough to be deemed the Super Bowl of Crits. He was part of the Cadence team at Tulsa, and he shares their philosophy on competing as well as connecting with fans. 

We end the show by discussing the difficulty of maintaining romantic relationships, and how important it is to have someone you are doing this for, be it a significant other, parents, family, or close friends. We both share relationship experiences we have been through, and how essential they are to have a more fulfilling experience as an athlete. This is a long discussion, but hopefully you will be entertained!

Liam Flanagan on Building Confidence, the Tulsa Tough experience, and Supportive Relationships #101

Tessa Greep is a soon to be graduate from the Lees-McRae Cycling Team, and we discuss her experience of breaking her ankle during Hurricane Helene. Tessa's injury put her on a path she did not want, but it helped her learn valuable lessons ahead of her final year of college. We discuss the development of her mentality of doing hard things, asserting herself, and how she smiles when she does the best she's capable of. Tessa has a unique outlook and mentality, so we discuss how her mindset helps her as well as helping others believe in themselves. We finish up by talking about the value of being in a healthy relationship and how it helps her do what she loves to do.

Tessa Greep on suffering Injury, Helping Others, Friendships and Relationships #102

Today is Thanksgiving, a day to express thanks and share gratitude with others. I share what I am grateful for at this time, and tell my Thanksgiving story from two years ago in 2023. I was deeply affected by what took place at that time with my dad. It is a valuable moment in my life I will forever remember. The holiday season is a great time to enjoy with our friends and family, and is also an opportunity to reflect and express what's inside our hearts. Do not miss the opportunity to do so!

What I am Grateful for at Thanksgiving 2025 #103

I have been everywhere, man! A new episode on this final day of 2025, a reflection of where I have been and what I have learned through the journey. That journey required 24,000 miles behind the wheel, through 18 states, 7 national championships, and countless other racing events.

The words from Johnny Cash ring true for me, and who I have become through the process has been tremendously rewarding. I enhanced and stabilized my mood state, let go of weight from the hurricane, and I had to go out of my way to do it. 

Because of what I have experienced this past year, I am stepping into 2026 with an open mind, open heart, and an eagerness like never before. Happy new year y’all!

I've been everywhere, man #104

Today's episode is about Living the Good Life, and what I have been focused on recently. What is the Good Life? I explain what it means and the four virtues it entails. My personal focus the past few weeks has been improving self-control and my internal impulses. We have control over our internals, but not our externals which surround us. This show lays the foundation for more brief episodes in the future about what living the good life is all about. It is a difficult pursuit, but one worth doing to ensure good mental, emotional, and spiritual well-being. I hope you enjoy!

Follow Coach Tim Hall
Instagram: https://www.instagram.com/coachtimhall/
Instagram: https://www.instagram.com/underthesuncth/
Twitter: https://twitter.com/CoachTimHall
Facebook: https://www.facebook.com/CoachTimHall
Email: cthperformance@gmail.com

Live the Good Life - Episode 39

What is your relationship with scarcity? Times are hard, difficult, and filled with uncertainty. The reality is, this is an opportunity for you, for me, for all of us. I share insight into the story of Job, and offer perspective of my own experiences from the early 2000s. Scarcity can teach us a lot about ourselves through the adversities of life. Enjoy this short message, reflect on your own situation, and move forward with a proactive mindset as you live the good life!

Follow Coach Tim Hall
Instagram: https://www.instagram.com/coachtimhall/
Instagram: https://www.instagram.com/underthesuncth/
Twitter: https://twitter.com/CoachTimHall
Facebook: https://www.facebook.com/CoachTimHall
Email: cthperformance@gmail.com

Scarcity and the Good Life - - Episode 40

Are you willing to pay the price? To have rewards and live the good life comes at a cost. Nobody has an advantage over you in paying that cost to reap those rewards. There is a price to pay in order to achieve your goals. The only way you will reach your potential is if you pay this price. The most successful people are willing to pay it. Are you? If so, get after it. Have self-control. Live the good life. 

Follow Coach Tim Hall
Instagram: https://www.instagram.com/coachtimhall/
Instagram: https://www.instagram.com/underthesuncth/
Twitter: https://twitter.com/CoachTimHall
Facebook: https://www.facebook.com/CoachTimHall
Email: cthperformance@gmail.com

Pay the Price and Live the Good Life - Episode 41

What does it take to flourish and live the good life? What happens when you do? Be above the fray, and you will be on your way.
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Follow Coach Tim Hall
Instagram: https://www.instagram.com/coachtimhall/
Instagram: https://www.instagram.com/underthesuncth/
Twitter: https://twitter.com/CoachTimHall
Facebook: https://www.facebook.com/CoachTimHall
Email: cthperformance@gmail.com

Flourish and Live the Good Life - - Episode 42

Thoughts about the new Lance Armstrong documentary, along with my baseball experience during the steroid era, and how the power of influence can put us on a virtuous path to live the good life.
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Photo Credit: by Albert Dickson/Sporting News via Getty Images.
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Follow Coach Tim Hall
Instagram: https://www.instagram.com/coachtimhall/
Instagram: https://www.instagram.com/underthesuncth/
Twitter: https://twitter.com/CoachTimHall
Facebook: https://www.facebook.com/CoachTimHall
Email: cthperformance@gmail.com

Lance Armstrong, Steroids, and Influence in the Good Life - - Episode 43

A deep discussion with Emily on diet, nutrition, and her progression as an elite level athlete in the sport of cyclocross. Emily has won multiple collegiate national championships, and has traveled the world competing at the pro level in CX. Lots of great insight and advice!
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Photo Credit: Darren Wilz.
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Follow Emily
Instagram: https://www.instagram.com/emily.shields.werner/
Twitter: https://twitter.com/Emily_Werner5
Facebook: https://www.facebook.com/emmyssweets/
Email: emily.c.shields5@gmail.com

Emily Shields Werner: Registered Dietitian Nutritionist and Amy D Foundation CX racer - Episode 44

This conversation is from the heart between two college coaches, one black the other white, about the difficulties of the day. Keith provides his thoughts, ideas, and perspective as a black man, former athlete, and now coach. We discuss how we can build better relationships, and ultimately better honesty and trust. Keith is a former college standout at ETSU, and played 5 years in the NBA, as well as overseas in Europe. We hope you appreciate this message. Love.
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Photo Credit: Travis Stanley
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Keith on Twitter: https://twitter.com/misterjennings2
Keith's Team: https://www.instagram.com/lmcbobcatswbb/

Keith "Mister" Jennings: Perspective and Ideas on Race, Life & Sports - Episode 45

Kyle Frazier is a friend who has been on a lifelong pursuit of discipline and serving others through the military, national guard, and law enforcement. Kyle has an interesting background with a specific skill set as a defensive tactics instructor, and enjoys passing that knowledge on to others. He shares good stories, good advice, and ideas on how improvements can be made in law enforcement.
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Follow Kyle Frazier
Facebook - https://www.facebook.com/kyle.frazier.31
Instagram - https://www.instagram.com/kyle__frazier/

Kyle Frazier: Servant Leader as an Athlete, Marine, Father, and Law Enforcement Officer - Episode 46

Under the Sun strives to help you live the good life by focusing on personal development, mindset, leadership, and the power of stories to inspire you to become your best. The host, Tim Hall, has two decades of experience as a leader and college coach. Hall is a lifelong athlete and former professional baseball player turned competitive cyclist. The show is recorded in the mountains of North Carolina.

Popular tracks by Under the Sun with Coach Tim Hall