Training, eating, and gear tips from some of the region’s most impressive athletes
For many, running 30 miles through the mountains is unthinkable. But to many competitive athletes, that’s just an average Tuesday. Intent on learning more about what makes these superhumans tick, BRO chatted with four forces: a runner, a long-distance hiker, a mountain biker, and a paddler. Here’s how they go the distance.
Crush Avo Toast and Long Runs With Caleb Bowen
Huntington, West Virginia
Like many kids, Caleb Bowen wanted to grow up to be just like his dad. That’s why he started logging miles in elementary school.
“My dad had started running to get in shape,” says Bowen. “I thought it was the coolest thing watching him fall in love with running.”
Hoping to keep pace, Bowen laced up. He’s been running ever since, taking second place at the Grindstone 100K in 2023 (which earned him a golden ticket to the Western States Endurance Run) and winning the 2020 and 2021 Rim to River 100. Bowen also coaches cross country and track and field at Marshall University in Huntington, W.Va.
How I Train: Most weeks, I run doubles about four days a week with a long run of 18 to 25 miles on Sundays.
What I Eat: My go-to meals on an average day are avocado toast with five eggs, bacon, and two hash browns with syrup; the classic peanut butter-and-jelly or turkey-and-cheese sandwich; frozen pizzas; and 90-second rice with chicken, porkchop, or steak with peas.
Piece of Gear I Can’t Live Without: I think my favorite piece of gear is my Coros Pace 3 GPS watch. I depend on this watch for everything, and I love how long the battery lasts.
My Peak Race Moment: The moment I knew I was going to finish in the top two at Grindstone this past September and get a golden ticket to Western States was such an amazing moment in my life. Getting a golden ticket was my dream and, to be honest, I wasn’t sure if it was even possible.
Feast on Gratitude with Hiker Jennifer Pharr Davis
Asheville, North Carolina
Jennifer Pharr Davis isn’t a competitive athlete in the traditional sense. Unlike others listed here, she doesn’t strive for medals or a spot on the podium. However, Davis does push the limits of what is humanly possible.
In 2008, the North Carolina native set the record for the fastest Appalachian Trail hike by a woman in 57 days, eight hours, and 13 minutes. Three years later, she returned to the famous footpath and polished it off in 46 days, 11 hours, and 20 minutes. A year after that, she was named a National Geographic Adventurer of the Year.
Now, Davis is less focused on breaking records and more focused on changing public policy surrounding outdoor recreation. But she’s still known to log a mile (or 200).
How I Train: I chase my kids around. Or ride my secondhand peloton. On top of that, I hike and get on-trail whenever I can.
What I Eat: My diet is gratitude—I am grateful for whatever is in front of me.
Piece of Gear I Can’t Live Without: My Sawyer Micro water filter.
My Peak Race Moment: When I was thru-hiking the A.T. in 2005, I was up at Jane Bald near Roan Mountain at sunset. I felt like I had this epiphany that I wasn’t just an observer of nature but a part of it. That was transformative for me, and I think shaped the rest of my life.
Grind Gravel and Coffee with Biker Jeremiah Bishop
Harrisonburg, Virginia
As an at-risk kid growing up outside of Baltimore, Jeremiah Bishop had a choice: Get into serious, juvenile detention-worthy trouble or get into some “two-wheeled trouble” instead. He chose the latter.
Today, Bishop stands as America’s leading mountain bike stage racer, having won competitions like the Breck Epic and Pisgah Stage Race. In 2003, he also won the gold medal in the cross-country mountain bike event at the XIV Pan American Games in the Dominican Republic.
“I am so lucky I found a sport that gave me the wings I needed to see the world and find a focus,” says Bishop, who is now based out of Harrisonburg, Va.
How I Train: My rides are usually about one-third mountain biking, one-third gravel cycling, and one-third road cycling. I log anywhere between eight to 30 hours a week.
What I Eat: I always try to get in some vegetables, plus added protein for recovery. But coffee and good homemade chocolate chip cookies with pecans are my vices.
Piece of Gear I Can’t Live Without: Bikes, of course. I have five different Canyon bikes. Each bike has a purpose, and I’m always looking for the next bike I need.
My Peak Race Moment: When I was a rookie, I got selected for the Pan American Games. I was working two jobs, and desperately needed a breakthrough as an athlete. I trained so hard for that one. Despite cramping on the last lap, I came through with a win and it changed my trajectory. But more than that, it changed my mind about what was possible.
Embrace the Flow with Kayaker Cashion Porter-Shirley
North Carolina native Cashion Porter-Shirley was only 15 years old when he attempted the 2020 Green Race, a nail-biting kayaking competition in the boulder-congested “Narrows” section of the Green River. He took fourth place in the juniors division that morning. He also found his competitive spark.
Fast forward to today, and Porter-Shirley has competed in the 2022 International Canoe Federation Freestyle World Championships in England, won first place in the plastic boat division during the 2023 Gauley Animal Race, and ranked in the top 10 in the 2024 Little White Salmon Race. Still, he strives to race faster, better, and bigger.
“I have yet to compete in a major race in which I finish and feel absolutely stoked about it,” he admits. “But when that happens, it will certainly be a moment to remember.”
How I Train: I do flatwater training, running, and Vinyasa yoga. This format allows me to train wherever as long as I have my running shoes and a kayak.
What I Eat: My diet is pretty fluid as a result of always being on the road. I try to eat enough protein to fuel muscle growth and recovery, and then I go pretty heavy on the carbs—rice, potatoes, fruits, and bread.
Piece of Gear I Can’t Live Without: With the exception of hot weather and warm water, I keep my Kokatat Icon GORE-TEX drysuit with me at all times.
My Peak Race Moment: The most significant moment in my racing career would have to be my first Green Race. It felt so fulfilling to race an event I had been dreaming of for as long as I had been kayaking.
