Be A Good Wheel

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Latest Episodes:

Trust, Contribution, and Building Great Teams with Rachel Hedderman Nov 19, 2024

Amber speaks with Rachel Hedderman, Olympian, former professional cyclist, and internationally renown sports director, on cultivating trust, fostering open communication, and building cohesive teams in competitive sports. Drawing from her experiences as a director and athlete, Rachel explains the complexities of team dynamics and shares how to align individual goals with team objectives. Hedderman highlights the importance of constructive feedback in personal and team growth, and how small gestures are essential to build trust. From tactical savvy to performing under pressure, her stories illustrate the importance of both realism and aspiration. As one of few women in a male-dominated arena, Rachel discusses the challenges of balancing family and career, the pressures of representation, and the progress being made in increasing visibility in women’s cycling. Her reflections on building confidence in young athletes and fostering resilience through honest feedback are inspiring for athletes and leaders alike. Rachel’s wisdom offers perspective on mindset, mentorship, and performance far beyond the racecourse.

This is an abridged version of the interview. To hear full-length and extended versions of every episode, subscribe to a membership on Ko-Fi. Memberships start at $3 per month and support the sustainability of the show. Check out all of the perks of membership at: https://ko-fi.com/beagoodwheel

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Mindset, Motivation, and Committing to Growth with Dr. Omid Fotuhi Nov 05, 2024

Amber speaks with PhD social psychologist and researcher, Dr. Omid Fotuhi. Dr. Fotuhi explains how different mindsets affect resilience, motivation, and performance. He shares how experiences as well as environments shape our mindsets, and how shifting from a fixed to a growth mindset can lead to better outcomes, especially in challenging or high-stakes situations. Dr. Fotuhi breaks down the process through which a growth mindset encourages resilience and self-compassion, and the secret to balancing process with outcome. He addresses misconceptions about grit, including why relying on sheer determination can do more harm than good. He reveals why self-compassion plays a crucial role in long-term resilience, persistence, and success. Dr. Fotuhi offers practical suggestions for reshaping mindsets, challenging self-doubt, and tracking personal progress to improve motivation, resilience, and performance.

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Mentioned in this episode:

Dr. Omid Fotuhi on YouTube: https://bit.ly/4f9Pr84
Cultures of Growth by Mary Murphy: https://marycmurphy.com/cultures-of-growth/

Work by Alexander Rothman: http://bit.ly/3AvDfzh

Learning, Unlearning, and Showing Up with Pete Morris Oct 22, 2024

Amber speaks with entrepreneur, workplace wellness expert, and former pro cyclist Pete Morris. Pete explores the intersection of personal growth, health, and performance, drawing parallels between bike racing and workplace productivity. He discusses the importance of unlearning outdated habits and the complexities of team dynamics. Pete shares tips on how to handle mistakes and communicate in ways that support morale and psychological safety. He offers a practical guide to cultivating more joy and getting more value out of your work, including how to integrate regular breaks, how to create opportunities for learning, and how to practice true presence. He reveals the secret to fostering openness within team and workplace dynamics, no matter what your role. Pete opens up about his experiences building Free Lap Collective, a retail shop focused on community and connection through a shared love of the outdoors. He discusses the interdependence of different life roles, and how shifting focus from performance to connection can create the intangible magic that occurs when a group comes together to work in harmony.

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Mentioned in this episode:

- Free Lap - https://freelap.cc

Teams, Culture, and Driving Systems Change with Dr. English Sall Oct 08, 2024

Amber speaks with Industrial Organizational Psychologist, researcher, founder, and CEO, Dr. English Sall. Dr. Sall talks about what differentiates the field of Industrial Organizational Psychology from other psychology-related fields. She untangles the complexities of building team culture, with lessons learned from her real-world experience as a co-founder and CEO. Dr. Sall reveals the key elements that build trust and foster the team dynamics essential to long-term success. She highlights how metrics of success and incentive structures need to account for inherent fluctuations in performance over time, and why redefining productivity to include both external accomplishments and personal well-being is crucial. Dr. Sall shares how system catalysts drive institutional change and why diverse leadership is essential to innovate the systems that shape our lives. She explores the foundations of effective collaboration, redefining leadership, and creating space for unconventional approaches to success in teams and organizations.

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Mentioned in this episode:

- System Catalysts Podcast - https://www.systemcatalysts.com/

Work Ethic, Worth, and Seeing the Whole Athlete with Brad Huff Aug 27, 2024

Amber speaks with eight-time National Champion, two-time Pan American Champion, and World Championship medalist, Brad Huff. Brad reflects on his long career in cycling, how an eating disorder almost ended his career before it began, and why his “farm kid work ethic” was both an asset and a liability. He shares how he stayed clean in a sport rife with performance-enhancing drugs, including stories about his encounters with doping in the sport. Brad reveals the pivotal change that enabled his most successful years on the bike and the tactics he used to win the US Pro Criterium National Championship ten years after his first US Pro Criterium title. He explains why joy, connection, and collaboration are essential to performance, and shares about his new project, The Men’s Room.

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Mentioned in this episode:

- Brad Huff on Instagram - @huffyusa

- The Men’s Room - https://themensroom.io

Big Dreams, Spontaneous Ideas, and Paying It Forward with Ayesha McGowan Aug 13, 2024

Amber speaks with Ayesha McGowan, the first African-American woman professional road cyclist. Ayesha shares why she recently decided to step away from racing (for now) and opens up about the shift in autonomy she experienced on the World Tour. She describes how she handles the different pressures and challenges of professional racing, and how she’s using her experience to create positive experiences for up-and-coming athletes. Ayesha talks about Thee Abundance Project, and how she’s building a supportive pipeline for women of color to get into and advance in the sport of cycling. McGowan shares what has worked for her to cultivate connection and camaraderie among athletes in the programs that comprise Thee Abundance Project. Ayesha offers advice on how to find the right coach, reflecting on her own experiences and the importance of the coach-athlete relationship. She highlights the role of community and support in her career, including the role her friends have played in helping her make the most of her neurospicy strengths.

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Mentioned in this episode:

Ayesha McGowan on Instagram - @ayesuppose
A Quick Brown Fox - https://aquickbrownfox.com
Thee Abundance Project - https://www.aquickbrownfox.com/thee-abundance-project-1
Do Better Together - https://www.aquickbrownfox.com/do-better-together
The Black Foxes - https://www.theblackfoxes.com/

Adventure, Reflection, and Connecting through the Outdoors with Devin Cowens Jul 30, 2024

Amber speaks with Devin Cowens, connector, adventure cyclist, and founder of Radical Adventure Riders Atlanta Chapter (RAR ATL). Devin shares how she thinks about creating opportunities for people to experience bikepacking, specifically how she addresses different barriers to entry to make those experiences accessible. She describes how her background in psychology has influenced how she connects others and fosters community. She shares her story of founding RAR ATL and explains how she thinks about the challenges of building and scaling a community-focused organization, without compromising or commodifying the mission and people it serves. Devin shares her perspectives on safety in the wilderness as a Black woman, highlighting historical, cultural, and systemic factors that shape how we engage with the outdoors. She discusses key questions she habitually asks herself, and how anyone can use these to fuel personal growth and collective action.

Mentioned in this Episode:

Devin on Instagram - @dev_rox

Radical Adventure Riders - https://radicaladventureriders.com/

Thee Abundance Project - https://aquickbrownfox.com

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Meaning, Money, and Prioritizing What Matters with Alexey Vermeulen Jul 16, 2024

Amber speaks with professional cyclist Alexey Vermeulen, who left road racing on the World Tour to pursue a career as a professional off-road cyclist. Alexey shares why over-indexing on fun can be counterproductive, how to turn compartmentalization into a superpower, and his not-so-secret analog tool for cultivating balance, adaptability, and clear priorities. He shares what makes teamwork in road racing so special and why he believes the nature of gravel racing doesn’t enable racers to get the most out of themselves as athletes. Alexey divulges his successful approach to marketing, and why he’s aiming to change outdated models of sponsorship. He explains why some of the best financial decisions require turning down money, how to maintain agency and accountability in sponsorship negotiations, and how to avoid the biggest sponsorship mistake most athletes make.

Mentioned in this Episode:

Alexey Vermeulen on social - @alexeyvermeulen everywhere

Project Phase II - https://enve.com/pages/project-phase-ii

From the Ground Up - https://www.fromthegroundup.bike

Sir Willie the Wiener Dog - https://www.instagram.com/sirwilliethewiener/?hl=en

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Concussion, Recovery, and the Athlete Mind with Dr. Anthony Alessi Jul 02, 2024

Amber speaks about concussion in athletes with Anthony Alessi, MD and board-certified neurologist who specializes in neurology, neuromuscular diseases, EMG, and sports neurology. Dr. Alessi is a Clinical Professor of Neurology and Orthopedic Surgery and the Director of the NeuroSport program at the University of Connecticut, and neurologist for the New York Yankees and Connecticut State Boxing Commission. In this conversation, they discuss Dr. Alessi’s background in neurology and how he became the neurological consultant to the NFL Players Association, among other professional sports organizations. Dr. Alessi discusses the current science of concussions and traumatic brain injuries (TBIs), the challenges of working with athletes, the psychological impact of concussions, and the role of rehabilitation in recovery. Dr. Alessi debunks the myth that complete rest and avoiding screens is the best approach to concussion recovery, and shares what actually affects recovery time, including the role of exercise. He divulges insights about identifying concussions in race scenarios and emphasizes the need for awareness and action in protecting the brain health of athletes. He talks through symptoms and the steps for seeking treatment, including when to seek emergency care, what to look for in a specialist, and how to recognize if you need a different healthcare professional. He shares recommendations on how athletes, coaches, and parents can work with medical professionals and can exercise caution regarding unproven treatments and promises. Dr. Alessi highlights the plasticity of the brain and its ability to recover from injury with individualized treatment, including key considerations for treating athletes and guiding gradual return to activity. This conversation offers an in-depth look at the research, physiology, and real-world treatment of concussion in athletes, with actionable takeaways for anyone who works with athletes or regularly engages in sports or endurance activities. Dr. Alessi has offered to answer follow-up questions from listeners; send your questions for Dr. Alessi to amber@beagoodwheel.com. While this information comes from a medically trained professional specializing and actively working in the areas of neurology and sports medicine, this podcast is for informational purposes only and is not intended to replace professional medical advice.

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Mentioned in this episode:

Summary of key points from this episode, with printable PDF here: https://beagoodwheel.com/dr-anthony-alessi
Healthy Rounds - Dr. Alessi’s radio show discussing health topics with medical experts: https://podcasts.apple.com/us/podcast/healthy-rounds/id429232986
Death of Natasha Richardson: https://en.wikipedia.org/wiki/Natasha_Richardson
Study by D Thomas et al - active injury management (i.e. incorporating light exercise or cognitive engagement) compared to complete rest post-concussion: https://pubmed.ncbi.nlm.nih.gov/36252936/
SCAT6 Sport Concussion Assessment Tool - intended for use by medical professionals and is mentioned in the episode as part of our discussion about generalized protocols: https://bjsm.bmj.com/content/bjsports/57/11/622.full.pdf
CRT6 Concussion Recognition Tool - a similarly generalized tool intended for use by individuals without a professional healthcare background; as Dr. Alessi discusses, such a tool may not be needed if it’s clear an athlete needs to be professionally assessed (i.e. if they fell at high speed): https://bjsm.bmj.com/content/bjsports/57/11/692.full.pdf
ImPACT Tests - cognitive tests that include baseline and post-injury testing; as Dr. Alessi discusses, this only tests for one dimension of many potential symptoms of concussion and is not itself diagnostic: https://impactconcussion.com/
Early study by Dr. Ann McKee, PhD and Warren Distinguished Professor of Neurology and Pathology at Boston University School of Medicine - Tau protein in Chronic Traumatic Encephalopathy (CTE): https://pubmed.ncbi.nlm.nih.gov/19535999/ (discussion about CTE is included in extended version available to Ko-Fi subscribers)

Send your follow-up questions for Dr. Alessi to amber@beagoodwheel.com

Advocacy, Awareness, and Amplifying Others with Kathryn Bertine Jun 18, 2024

Content Warning: This episode contains references to suicide and depression, with specific discussions of depression and suicidal thoughts from 12:46 to 50:15. If you or someone you know is struggling, please reach out for help. Text or call 988 in the U.S. or check https://findahelpline.com to find help where you are.

Amber speaks with Kathryn Bertine, author, athlete, activist, founder, and documentary filmmaker. Kathryn raced bikes professionally for five years and is a three-time Caribbean Champion and six-time national champion for St. Kitts and Nevis. She was featured on the cover of Bicycling Magazine and profiled in Outside Magazine for her impact within the cycling world. She crowd-funded and made the award-winning documentary HALF THE ROAD: The passion, pitfalls and power of women’s professional cycling, founded a non-profit that provides housing for women athletes struggling with the gender pay gap, has authored four non-fiction books, and is working on her fifth. In this conversation, they discuss why Kathryn celebrates her “brainiversary,” her experience with situational depression, and why the death of Robin Williams motivated her to seek help. Kathryn shares about her journey of advocating for women’s inclusion in the Tour de France and the importance of gathering like-minded individuals and amplifying the voices of others to effect change. She describes how she balances celebrating progress with continuing to push for more, how she responds to resistance, and why she is still advocating for equity in professional cycling.

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Mentioned in this episode:

988 Suicide and Crisis Lifeline: https://988lifeline.org/
Homestretch Foundation: https://homestretchfoundation.org
Kathryn’s Books and Film: https://www.kathrynbertine.com/books-and-film

Purpose, Mindfulness, and Sending It On Your Own Path with Haley Hunter Smith Jun 04, 2024

Amber speaks with Haley Hunter Smith, a National Champion and Olympic mountain biker turned pro gravel racer. In this conversation, they discuss how mountain biking saved Haley’s life, providing purpose, presence, and solace as she navigated recovery from a life-threatening eating disorder as a teenager. Haley shares her struggles with existential anxiety and the role sport has played in helping her manage those challenges. As a graduate student studying psychology, she brings an evidence-based approach to her mental game and shares the significance of mindfulness, flow, and agency, highlighting the power of an internal focus and task-oriented mindset in managing pressure. This broad-ranging conversation covers the impact of judgement and emotion on decision-making in sport, the experience of pain and fear, the process of self-acceptance and identity transformation, the importance of a support system, the intersection of mindset and community, the fluency of purpose, and the need for cultural change in sports.

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Mentioned in this episode:

Haley’s website: https://www.haleyhuntersmith.com/
Haley on Instagram: @haleyhuntersmith
Haley’s sponsors:
- Trek https://www.trekbikes.com/us/en_US/
- MAAP https://maap.cc/
- The Feed https://thefeed.com/
- COROS https://us.coros.com/

Heartbreak, Determination, and Living Out Loud with Lea Davison May 21, 2024

Amber speaks with Lea Davison, a two-time Olympian in mountain biking. In this conversation, they discuss how Lea got into mountain biking and the idea and importance of competitive collaboration: how she and her American teammates worked together as a team to secure Olympic spots, in the individual sport of mountain biking. Davison shares the essential role that fun has played in her success, how she responded to the heartbreak of not being selected for the Tokyo Olympics, and how she has created space for girls and women in cycling through Little Bellas, the non-profit organization she founded with her sister. Lea also opens up about her journey to publicly coming out, why she felt like she had to choose between her Olympic dreams and being gay, and what made the difference for her to finally “live out loud.” She talks about the ongoing challenges faced by women and the LGBTQ+ community in sports and how she’s picking up the mic to literally and metaphorically use her voice to make things better for other athletes.

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Mentioned in this episode:

Lea’s website: https://www.leadavison.com/
Lea on Instagram: @leaeatsalot
Lea’s Ted Talk on Competitive Collaboration: How to Win When You Don’t
Lea’s Moth Style Talk at Middlebury: Purpose and Place: Voices of Middlebury
Little Bellas
Athlete Ally
Emily Capodilupo Head of Data Analytics at Whoop at TEDxBoston
Lea’s Sponsors:

Support the show:

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Belonging, Empathy, and the Surprising Ease of Building Community with Marley Blonsky May 07, 2024

Amber speaks with co-founder of All Bodies On Bikes, Marley Blonsky–a fat adventure cyclist, consultant, and advocate working to make the bike industry more inclusive. In this conversation, they discuss the importance of advocating for size inclusion, building bike infrastructure and community, and what makes a community different from a group. Marley offers guidance on how to navigate difficult conversations, the importance of understanding intent versus impact in communication, and why she leads with humility and curiosity. She shares tips on how you can take action to create change, why something as simple as t-shirt sizes can make a real difference, and about her upcoming projects: Wheels of Welcome and a new line of size-inclusive bike clothing with Shredly.

Tune in to learn surprising tools for communication, how to advocate for change, and just how easy it can be to build the community and belonging you’ve been missing.

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Mentioned in this episode:

All Bodies On Bikes: https://www.allbodiesonbikes.com/
Marley Blonsky Consulting: https://marleyblonsky.com/work-with-me
Wheels of Welcome: https://marleyblonsky.com/wheels-of-welcome/about
SHREDLY x Marley Blonsky: https://shredly.com/pages/shredly-x-marley-blonsky-collaboration
Shimano Film All Bodies On Bikes: https://bike.shimano.com/en-US/information/news/all-bodies-on-bikes-.html
Radical Adventure Riders: https://radicaladventureriders.com/
Black Girls Do Bike: https://www.blackgirlsdobike.org/
Ride for Racial Justice: https://www.rideforracialjustice.org/

Support the show:

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Camaraderie, Resilience, and Taking the Path Less Traveled with Stephen Hyde Apr 23, 2024

Amber speaks with three-time National Cyclocross Champion, Stephen Hyde, a cycling maverick who defied conventional paths to find his place as a champion in the sport. From BMX and mountain biking to professional road cycling and cyclocross, Hyde's story is one of resilience, mentorship, and community. He shares how mentoring and being mentored shaped his evolution as an athlete, the secret to effective communication, why trust is essential to achieving big goals, the key lessons he now applies as a coach, why and how he prioritizes mental health in training, and more.

Tune in for invaluable guidance on navigating the highs and lows of athletic pursuits, integrating mentorship and community into your craft, and embracing life beyond the sport.

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Mentioned in this episode:

Support the show:

Subscribe on Ko-fi to get bonus episodes, merch, and more: https://ko-fi.com/beagoodwheel
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Cultivating Fun, Thriving through Community, and Living with Loss with Katerina Nash Apr 09, 2024

Amber speaks with cyclocross icon, mountain bike champion, and five-time Olympian Katerina Nash. In this conversation, they discuss how sport helped her navigate life-altering loss, what has kept her inspired and humble over a nearly 30-year career in professional sport, and her historic role with cycling’s international governing body. She shares about the crucial role community has played in both her personal and professional resilience, how she manages self doubt, how to redefine success through evolving goals, her advice asking for support, and how she turns personal adversity into a force for good. Tune in for an empowering conversation that celebrates resilience, community, and the transformative power of sport!

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Mentioned in this episode:
Clif Family Foundation: https://cliffamilyfoundation.org/
Katerina’s sponsors: Specialized, Clif Bar, Velocio, Fox, Shimano, Maxxis Tires, Stans NoTubes, Enduro Bearings, Race Face, Easton, Garmin Cycling, Oakley, Crankbrothers

Support the show:

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Mastery, Identity, and Turning Off to Turn On with Eliot Jackson Mar 26, 2024

Amber speaks with Downhill Mountain Biking legend, entrepreneur, and Red Bull TV analyst, Eliot Jackson. In this conversation, they discuss how a risk-averse person can transform into a world-class downhill mountain biking pro, why chasing podiums isn't always the ultimate goal, the surprising parallels between downhill racing and broadcasting, the nuanced relationship between goals, results, and true success, why hard work alone doesn't guarantee victory in sports, the importance of finding the right process tailored to your individual journey, why pursuit of mastery can permeate every aspect of life, valuable perspectives on risk-taking, identity, and the profound significance of “turning off to turn on,” and the transformative power of embracing vulnerability in the pursuit of excellence. Whether you're an amateur athlete seeking inspiration or a seasoned pro craving fresh insights, this episode offers a wealth of wisdom to fuel your journey toward greatness.

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Mentioned in this episode:

- The Art of Learning by Josh Waitzkin https://www.joshwaitzkin.com/the-art-of-learning

- Grow Cycling Foundation https://growcyclingfoundation.org/

- Inglewood Pump Track https://www.inglewoodpumptrack.org/

Support the show:

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Motivation, pressure, and the weight of Olympic medals with Summer Sanders Schlopy Mar 12, 2024

Amber speaks with NCAA, US, World, Olympic Champion, television host, and mother of two, Summer Sanders Schlopy. In this conversation, they discuss Summer’s Olympic experience, her formula for performing under pressure, why she felt relief when she won Gold, the key to parenting kids in sport (according to Summer and her husband, former World Cup and Olympic alpine ski racer Eric Schlopy), what drives meaningful motivation, the secret to effective feedback, how Summer approaches fitness with age, the cornerstone of good leadership, how the transformation of sports media impacts athletes, Summer’s love for the Buffalo Bills, and much more.

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How We Got Here Feb 27, 2024

Welcome to Be a Good Wheel! We're glad you're here. In our inaugural episode, we’ll provide an introduction to the ideas and motivation behind the show. Meet your host, Amber Pierce, who shares how her non-traditional background led her from research on the open ocean to racing bicycles, and ultimately to the studio microphone. Learn more about what you can expect from future episodes and what we hope for the future of the show.

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Welcome to Be a Good Wheel Feb 20, 2024

Welcome to Be a Good Wheel, the show that explores what it means to Be A Good Wheel through the lens of performance, potential, and the wholeness of human experience. Every other week, host Amber Pierce digs into scientific research, personal stories, and catalytic conversations to offer meaningful takeaways for everyday folks.
Launching 2/27/24 on Apple Podcasts, Google Podcasts, and Spotify.

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