Spoke and Sole

Lacing up your running shoes is easy, but physically locking your feet into a moving bicycle frame? That’s where your survival instincts usually start screaming. In this episode of Spoke and Soul , host Terrance goes solo to tackle the universal, logic-defying fear of clipping in. While flat pedals are perfectly fine for a casual cruise down the bike path, making the switch to clipless pedals unlo...

Terrance and Anthony dive into the specific rituals, routines, and superstitions that keep them grounded on race day and during long rides. The guys break down why preparation is the ultimate anxiety killer, sharing their personal pre-event checklists, in-race mental strategies, and post-race celebrations. From the power of a peanut butter waffle to the hilarity of dodging porta-johns, this episod...

Terrance and Anthony dive deep into the realities of the "first ride back" after a significant injury. After a grueling hiatus stretching from February through the end of May with no cycling, running, or stretching, Terrance finally gets clearance to hit the road again. The guys break down the stark contrasts between grinding on an indoor trainer and facing the unpredictable hazards of the open ro...

Terrance and Anthony break down the ultimate strategy for dual-sport enthusiasts to stay ready for anything: the "bag in the ride." Whether it's a spontaneous midnight run, an early morning ride, or dodging unpredictable weather, having a dedicated gear bag in your car eliminates excuses and keeps your training on track. The guys share their personal loadouts, hilarious stories of forgotten cyclin...

Coming off a heavy winter cycling block and transitioning into spring running can be a physical and mental shock to the system. If you just drop the bike and start pounding the pavement, your engine might be ready, but your chassis is going to pay the price. In this episode, Terrance and Anthony drop three hard rules for balancing your training blocks as a dual-sport athlete. They also dive into t...

The fitness industry caters to people with unlimited time, endless recovery windows, and perfect sleep schedules. But what about the people working 12-hour shifts, running job sites, and keeping the world's infrastructure online? In this episode, Terrance and Anthony step back to define the core identity behind this community: What exactly is an Essential Athlete? Inspired by the real-world grind...

Transitioning from the indoor trainer to the real world is a massive reality check. You go from staring at perfectly controlled power numbers on Zwift to battling New England elevation, unpredictable weather, and the raw energy of the road. In this episode, Terrance and Anthony debrief the spring racing cycle, breaking down the unparalleled vibe of the Providence Half Marathon and the Five Borough...

Behind every PR and smooth transition is a massive local support network. In this episode of the Spoke & Sole Podcast, Terrance and Anthony break down the local ecosystem that keeps dual-sport endurance athletes moving. We dive into the 10-year anniversary of Rhode Races, what the Rhode Master Series and the new RI250 Renunciation Run partnership mean for the community, and why your race calen...

Welcome back to the Spoke & Sole podcast! (You can check out the full video version of this episode on our YouTube channel). This week, we are diving straight into The Debrief . Terrance and Anthony speak about the experience hitting the starting line in Hopkinton to take on the legendary Boston Marathon. From the chaotic energy of the athlete village to the physical toll of Heartbreak Hill, w...

The mics are hot, and for the first time, the cameras are rolling! (You can check out the video version of this episode on our YouTube channel). Today, Group Leader Terrance sits down with co-host Anthony to talk about the true DNA of the Spoke & Sole podcast. We are taking it back to our roots, the founding of the "We Run This Town" run club, and the two very different paths that forced us to...

If you wait until the first 65-degree Saturday to check your gear, you are already behind We have officially crossed into Week One of March. The hibernation is over, daylight savings is here, and the "Mental Wall" of winter is cracking. But while your mind might be ready for spring miles, is your machine? In this session, Group Leader Terrance breaks down the "Spring Shakedown"—the essential trans...

Blizzard of 2026 Survival Guide Unless you’ve been living under a rock, you probably noticed the conditions outside are better suited for the Winter Olympics than running of cycling. We are days away from March, but New England just broke the 1978 snowfall record with 38 inches in a single storm. The roads are narrow, the snowbanks are six feet high, and the "Spring Training" vibes feel a million...

Welcome to the Spoke and Sole Podcast, home of the Essential Athlete. In this inaugural "session," your group leader, Terrance, pulls back the curtain on why this community exists. We aren't here for the elites or the purists who tell you that you have to pick a side. We are here for the hybrid athletes—the ones with a bike on the rack and muddy trail shoes in the trunk. In this episode, we dive i...

For all the runners who cycle, the cyclists who run, and the athletes who refuse to choose just one path: Welcome home. In this introductory session, we’re laying out the vision for the Spoke and Sole Podcast . We aren't just talking about PRs—we're talking about the grit it takes to balance the daily grind with the endurance hustle. Whether you’re powering through a climb on your bike or pounding...