Race Ready

1d ago

In this episode of Race Ready , Andy Newell and Brian Halligan break down the biggest early-season takeaways from the Biathlon and Cross-Country World Cups, including surprising yellow-bib leaders, hot starts from U.S. athletes, and why it’s dangerous to draw conclusions too early in the season. They discuss how elite athletes manage training volume during the opening weekends, what it really means to “keep the pedal down” while racing, and how altitude venues like Davos can reshuffle the deck once again. The conversation then shifts into a deep dive on training methodology, from VO₂ max development and double-interval days to the rise of highly specialized “engine” athletes (especially within the Norwegian system). Andy and Brian unpack what the data actually tells us about VO₂ max changes, survivorship bias in extreme training models, and why most developing athletes shouldn’t blindly copy what World Cup stars are doing. This section offers valuable context for coaches, juniors, and masters alike who want to understand how aerobic development really works. Finally, the episode turns practical, offering actionable advice for coaches and athletes heading into the heart of the season. Topics include how to rebuild fitness mid-season, how to peak again after early races, pacing and technique strategies for altitude racing, and tips for running effective middle school and high school practices. Whether you’re coaching young athletes, preparing for a championship block, or just trying to race smarter this winter, this episode delivers real-world insight from two coaches living it every day.

Dec 14

In this wide-ranging and deeply insightful conversation, Brian Halligan and Andy Newell sit down with Dr. Øyvind Sandbakk—one of the most influential figures in modern endurance training science. From his early days as a competitive skier to his role as a professor, researcher, and architect of much of what the world now calls the “Norwegian training model,” Øyvind shares the winding path that led him from athlete to coach, scientist, and mentor to some of the best endurance performers on the planet. The discussion blends real-world coaching wisdom with decades of applied research, offering listeners a rare look behind the curtain of elite performance development. The episode dives deep into how training theory actually gets built (not from shortcuts or trends) but from systematic observation, precise intensity control, and a culture of shared learning between athletes, coaches, and scientists. Øyvind explains why concepts like threshold training, intensity zones, and “polarization” are often misunderstood, and why training precision and intention matter far more than buzzwords. Using examples from cross-country skiing, biathlon, running, and triathlon, he breaks down what separates good athletes from great ones, and why quality, consistency, and recovery always beat chasing extreme volume or fashionable methods. Finally, the conversation turns toward coaching philosophy, athlete development, and long-term success. Øyvind offers practical guidance for junior athletes, developing seniors, and coaches working without access to labs or advanced tech: emphasizing training diaries, honest feedback, simple monitoring tools, and trust-based coach-athlete relationships. The episode closes on a powerful reminder that coaching isn’t just about creating champions, but about helping people grow, learn, and master their own potential. Whether you’re an athlete, coach, or endurance nerd, this episode is a masterclass in how elite performance is actually built.

Dec 7

This episode dives into the realities of early-season ski training, especially the challenges of “shoulder season” conditions when snow coverage is inconsistent. Andy and Brian share how coaches and athletes adapt plans on the fly, trading perfectly structured workouts for creative solutions like sprint relays on rock skis and embracing less-than-ideal snow. The key takeaway: time on snow, even in rough conditions, builds motivation, technical skill, and mental toughness, and can be more valuable than polished roller-ski training during this phase of the year. The conversation then shifts to Thanksgiving training camps, long considered a cornerstone of preparation for both juniors and masters. Both hosts emphasize that this period should focus primarily on volume and technique (not heavy intensity) allowing athletes to make one last aerobic push before the race season ramps up. Low-intensity distance skiing, drills like no-pole work, and technique-focused sessions help athletes transition effectively from roller skis to snow while developing durable habits without overloading the body. Finally, Andy and Brian explore early-season racing dynamics, including how to respond to breakout results or disappointing performances. Their advice is measured and steady: resist the urge to overreact. Athletes who start strong should maintain their training trajectory with smart volume management, while those who struggle early should stay patient, recover well, and avoid forcing extra intensity mid-week. The episode closes with insight into interval strategies, the role of high-intensity workouts (especially for masters skiers) and how thoughtful planning across the week can help athletes peak when it matters most.

Nov 30

In this episode of the Race Ready Podcast , Brian Halligan and Andy Newell sit down with legendary ski technician, physiologist, and mentor Zach Caldwell for a wide-ranging conversation that bridges the worlds of elite performance and real-world application. Zach dives deep into the evolving craft of ski preparation in the post-fluoro era, breaking down why methodology often matters more than brand choice, how film thickness and layering affect durability, and why meticulous scraping, brushing, and workflow discipline can completely change race outcomes. From testing iron temperatures at World Cups to analyzing cleaning layers and fleece tools, Zach explains how small technical details, executed correctly, produce big speed gains on snow. The conversation then moves into Zach’s unique coaching philosophy, shaped by decades of working with athletes like Chris Freeman, Noah Hoffman, and countless developing juniors. He outlines his key training principles, including the idea of short response times to intensity , the importance of staying parasympathetic during high-volume base work, and why aerobic “economy” must come before big power outputs. Zach shares how heart-rate variability, breathing control, and recovery monitoring guide his approach to volume training, and why elite athletes must learn to train at true low intensity if they hope to build durable engines that respond quickly when speed is required. Finally, Zach reflects on the human side of coaching, mentorship, technique, and long-term development. He explains how technique isn’t about angles or biomechanics alone, but about muscle state, blood flow, and efficiency , telling powerful stories about reworking Chris Freeman’s movement patterns to unlock late-race acceleration. He also discusses helping Freeman manage Type 1 diabetes while competing at the highest level, emphasizing that athlete relationships are built on trust, communication, and care as much as performance metrics. This episode captures the rare perspective of someone who has influenced the sport from both the waxing bench and the training track—and who believes the true legacy of coaching is the people shaped along the way.

Nov 23

In this week’s episode of the Race Ready Podcast , Andy and Brian dive into the chaos, excitement, and pressure of early-season ski and biathlon preparation. From crowded inboxes to snow-hunting missions and travel logistics, they share what this time of year really looks like for coaches balancing athlete needs, race schedules, and constantly shifting plans. The conversation kicks off with a reflection on the all-too-relatable “Master Blaster” workout trap: those unstructured, overly hard power-hour sessions that feel productive in the moment but derail long-term training goals. The hosts then dig deep into early-season on-snow priorities, including technique transfer from roller skis, pacing workouts, and the value of practicing race-day routines before the season officially begins. They break down why drills like no-pole skiing, early-season pace projects, and controlled L4 efforts help athletes ski smooth , stay efficient, and avoid thrashing on snow. There’s also a great discussion on ski testing, ski-fleet strategy, grinds, and communication between athletes and coaches, especially ahead of their upcoming interview with ski-genius Zach Caldwell. To wrap things up, Andy and Brian answer listener questions ranging from interval training at high altitude to the science behind VO₂ max, lactate thresholds, and how world-class endurance athletes push their limits. This section is packed with clear explanations, practical takeaways, and insights from recent physiology research. Whether you’re a racer gearing up for the season, a coach looking to refine your approach, or just a fan of ski-nerd deep dives, this episode is loaded with value from start to finish. Link to Tom Cuddy's Substack

Nov 16

On this episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with legendary skier, coach, and NBC analyst Chad Salmela for a deep-dive into performance, physiology, and the evolution of endurance training. Chad opens up about his eclectic career, from racing biathlon professionally, to leading NCAA runners, to shaping the next generation of Team Berkie athletes, and how each chapter has influenced the way he coaches and interprets high-performance sport. His trademark curiosity and passion for learning come through immediately as he recounts early VO₂ max tests, time in Finland, and the origins of his Threshold podcast. The conversation shifts into training theory, where Chad explains why metabolic testing (specifically identifying ventilatory thresholds and RER1) has transformed his understanding of athlete development. He breaks down how his lab and field testing evolved over 15 years, why lactate alone can be misleading, and how he uses metabolic profiles to individualize training for both runners and skiers. The discussion also explores the nuances of pushing threshold closer to VO₂ max, the surprising volatility of certain athletes’ physiology, the challenges of sprint training, and how world-class performances emerge from mastering small details over time. Finally, the crew dives into youth development, cross-country running as a complementary sport for junior skiers, and why many athletes struggle to train truly easy. Chad shares stories from coaching at St. Scholastica, insights on why younger athletes benefit from the simplicity of running, and candid thoughts on the cultural pressures that push kids toward “looking like skiers” rather than training like developing endurance athletes. The episode is a must-listen for anyone curious about the science behind endurance sports, the art of coaching, and the mindset required to help athletes reach their potential.

Nov 9

In Episode 29 of the Race Ready Podcast , hosts Andy Newell and Brian Halligan reflect on the biggest lessons from this year’s training and racing season. From early-season takeaways at Soldier Hollow to insights drawn from World Cup athletes like Jessie Diggins, Julia Kern, Ben Ogden, and Campbell Wright, this episode dives deep into the mental and physical fundamentals that define elite endurance performance. The hosts explore the often-overlooked role of breathing as a trainable skill, discussing how purposeful exhales and focused respiration can enhance control, relaxation, and overall efficiency in both skiing and biathlon. Brian and Andy also unpack common themes shared by top World Cup athletes, including a process-driven mindset , training with intent , and maintaining simplicity in a world full of performance trends. They emphasize the importance of tracking progress through training logs, knowing your body, and building fitness patiently—brick by brick. Listeners gain perspective on how the best in the world balance high-level preparation with grounded, consistent habits, while also learning how to apply these insights to their own training and coaching. To close, the hosts touch on the importance of team cohesion and joy in sport . Drawing from FIS webinars and their own coaching experiences, they highlight how a supportive team culture and balanced mindset sustain long-term success. Whether you’re a coach, junior skier, or elite athlete, this episode offers practical strategies to stay motivated, focused, and connected as the season begins. Tune in to learn how intention, simplicity, and community can elevate both performance and passion in endurance sport.

Nov 2

In this episode of the Race Ready Podcast, hosts Andy Newell and Brian Halligan sit down with biathlon phenom Campbell Wright, Junior World Champion, U23 Blue Bib winner, and 2x World Championship silver medalist, to unpack his remarkable journey from the Snow Farm of New Zealand to the top of the international biathlon stage. Campbell shares how a small ski club at Snow Farm and a passion for racing led him to Europe at just 15, where he built a career defined by resilience, adaptability, and raw love for competition. Listeners get an inside look at the mindset behind the medals as Campbell opens up about “ego training,” the lessons learned from joining Team USA, and how he balances hard training with a lighthearted, confident approach to racing. His reflections on burnout, belief, and the “fake professionalism” often seen in elite sport are refreshingly honest, reminding athletes that joy, not tension, drives long-term success. From jet lag hacks and mental reset routines to his now-famous start-line banter and laid-back New Zealand attitude, this conversation captures what makes Campbell one of biathlon’s most authentic rising stars. Whether you’re an athlete, coach, or fan, this episode delivers motivation, laughter, and wisdom from one of the sport’s most grounded talents.