Race Ready

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.

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.

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.

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.

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.

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.

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.

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

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.

In this special episode of the Race Ready Podcast, Andy Newell and Brian Halligan sit down with Olympic gold medalist Jessie Diggins for an in-depth and deeply personal conversation about the mindset, training, and heart behind her success. From her early days racing at Minnesota high school meets to becoming one of the most decorated cross-country skiers in U.S. history, Jessie reflects on the long journey of learning, failing, and finding balance in the pursuit of excellence.Jessie opens up about her evolution as an athlete and person. From her first humbling World Cup starts to her current role as a leader and mentor on the U.S. Ski Team. She discusses how her relationship with longtime coach Jason Cork has shaped her career, revealing how trust, communication, and process-based goals have driven her consistency and joy in the sport. The episode also explores the hard lessons that came with overtraining, learning to listen to her body, and turning past struggles, including her recovery from an eating disorder, into strength and self-awareness.In classic Diggins fashion, the conversation dives into the “pain cave” that place of pure effort where physical limits meet mental grit. Jessie shares how she developed her now-iconic ability to push past pain and stay present under pressure, and how her motivation has evolved from chasing results to using her platform for something greater. It’s an inspiring, candid, and often funny conversation that captures the true spirit of one of the world’s toughest and most joyful endurance athletes.

In this episode of the Race Ready Podcast, host Andy Newell sits down with Dr. Lauren Loberg, a performance psychology consultant whose experience spans the U.S. Ski and Snowboard Team, the NFL, and elite winter sport athletes. Together, they explore the mental side of high-performance sport — from stress management and emotional regulation to the importance of mental “prehab” for preventing burnout and injury. Lauren shares her own journey from Division I athlete to sports psychologist, revealing how personal setbacks inspired her mission to help athletes build resilience and self-awareness both on and off the field.The conversation dives into the evolution of sports psychology into what Lauren calls performance psychology — a holistic approach that extends beyond competition to everyday life. She explains how modern mental training isn’t just for fixing problems but for strengthening the mind before challenges arise. Topics include reframing negative thoughts, balancing recovery with motivation, and cultivating mental toughness through awareness and repetition. Andy reflects on his own experiences as an athlete and coach, highlighting how mental fatigue, self-talk, and visualization all influence performance during the racing season. In the final part of the episode, Lauren and Andy discuss the power of visualization, flow states, and positive self-talk in unlocking an athlete’s best performances. They unpack what really goes through an elite skier’s mind during high-pressure moments — such as Olympic races — and how athletes can learn to focus on what they can control, even amid chaos. Whether you’re a developing skier, coach, or parent, this conversation offers tangible insights into building confidence, managing anxiety, and approaching sport — and life — with a healthier, more sustainable mindset.

In this episode of Race Ready, hosts Andy Newell and Brian Halligan welcome three-time Olympian and World Championship medalist Susan Dunklee for a wide-ranging conversation about her journey from Vermont ski racer to international biathlon standout. Susan reflects on her early days growing up in a skiing family, her transition into biathlon through the early days of "Project X", and the pivotal advice from her father that set her on the path to competing at the highest level. She shares stories of racing in front of massive European crowds, breakthrough performances on the World Cup, and the psychological challenges of balancing ski speed with precision shooting.The discussion also dives into Susan’s training philosophies and the adjustments she made throughout her career to remain competitive over 11 seasons on the World Cup. She explains how she tackled weaknesses on the shooting range, developed resilience through process-oriented racing, and found balance by embracing her community at the Craftsbury Outdoor Center. The hosts highlight her 2017 World Championship silver medal performance as a career-defining moment and explore what it meant for American biathlon to achieve international success. Susan also offers perspective on longevity in elite sport, emphasizing the importance of keeping training fun and building supportive team cultures.Now serving as the Director of Biathlon at Craftsbury, Susan reflects on her transition into coaching and mentoring the next generation. She shares insights on teaching fundamentals, fostering a learning mindset in young athletes, and even creating lasting traditions like the “silver bib” for older competitors. The conversation rounds out with Susan’s work supporting para athletes and her passion for growing inclusive communities in sport. This episode is both an inspiring look back at a decorated career and a forward-looking exploration of how one athlete’s legacy continues to shape the future of biathlon.

In this episode of the Race Ready Podcast, Andy Newell and Brian Halligan dive into the lessons learned from Andy’s recent experience at UTMB and how they translate to building resilience as an athlete. From the challenges of fueling and sodium balance to the mental process of evaluating performance after a tough race, Andy shares candid insights into the realities of long-distance competition and what it takes to bounce back stronger.The conversation explores the concept of durability in endurance sports, often referred to as the “fourth pillar” alongside aerobic capacity, economy, and threshold efficiency. Andy and Brian discuss how athletes can cultivate durability not just physically, but mentally, through consistent training, technique work, and maintaining a problem-solving mindset. They connect these ideas to both master skiers and competitive runners, offering practical takeaways for anyone striving to improve.Whether you’re a seasoned competitor or someone signing up for your first big race, this episode highlights the importance of resilience in sport and in life. With stories from the trail, reflections on biomechanics and physiology, and a healthy dose of humor, Andy and Brian provide inspiration and actionable advice for athletes looking to push their limits and “blast” their next challenge.