Be A Good Wheel

Trust, Contribution, and Building Great Teams with Rachel Hedderman

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

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. 
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
Don’t miss an episode - subscribe and please rate us 5 stars! 
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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

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. 
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
Don’t miss an episode - subscribe and please rate us 5 stars! 
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Mentioned in this episode: 
- Free Lap - https://freelap.cc

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

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.
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
Don’t miss an episode - subscribe and please rate us 5 stars! 
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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

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. 
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
Don’t miss an episode - subscribe and please rate us 5 stars! 
Support the show:
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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

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. 
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
Don’t miss an episode - subscribe and please rate us 5 stars! 
Support the show:
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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

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
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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Meaning, Money, and Prioritizing What Matters with Alexey Vermeulen

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

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. 
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
Don’t miss an episode - subscribe and please rate us 5 stars! 
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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

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.
 
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 at: https://ko-fi.com/beagoodwheel
 
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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