Faster - Podcast by FLO

Creatine is a naturally occuring substance that may benefit your cycling in a bit way. David Martin is studying the effects of creatine on hydration and brings a wealth of knowledge to Faster. We also discuss heat acclimation and IV supplementation. Listen to this episode of Faster to see if creatine can make you a faster cyclist. Watt Points: 15

Strength training for cyclists needs to be specific to the cyclist and their discipline. Derek Teel from Dialed Health offers dozens of workouts and programs for all disciplines of cycling. With options for people with no equipment to more advanced programs using a variety of tools including, foam rollers, kettlebells, TRX, bands, free weights, boxes and much more there is something for everyone. Derek comes racing background and personal training background have placed him in a unique position to teach cyclists how and when to add strength training to their workout schedule. Derek also focuses on nutrition, injury, and recovery preparing you as a cyclist to make your time on the bike productive. Listen to this episode to learn more about preparing your body for the bike so you can become faster. Watt Points: 15-25

The A2 Wind Tunnel is one of the country's best low-speed wind tunnels and has been the testing ground for countless cycling products. All FLO Wheels have made their way to A2 and in the process, I've learned mass amounts about aerodynamics and product design. On this episode of FASTER we talk with Geoff Eaker from A2 to learn about how wind tunnels work, product testing, athlete fit, and ways you can make yourself faster even if you can't visit a wind tunnel. Geoff brings his years of knowledge from testing products and athletes to a podcast you don't want to miss. Listen to this episode of FASTER to learn more about wind tunnels so you can become faster.Watt Points: 10-30

If you've ever experienced back pain you know how crippling it can be. For some, back pain starts on the bike. In this episode of FASTER we talk with Eoin Everard from Everard Pilates about how to fix back pain caused by cycling, how vibration impacts back pain, and why it's important to lower tire pressure to reduce vibration, pain that presents as back pain that is something else, and much more. Eoin who has a PhD in Biomechanics brings a wealth of knowledge to FASTER. Listen to this episode to learn how to cure and prevent back pain caused by cycling so you can become faster.Watt Points: 30Everard Pilates

It's not a question of if something happens on the bike, it's a matter of when. Over the years we've seen many people go down on the bike resulting in minor bumps and bruises to serious injury of death. We've also seen many people stranded on the side of the road with a mechanical issue. The FLO Aid Bag is the first bag of it's kind to include both Bike Aid and First Aid in the same bag. We started developing this product more than a year ago an in the process developed five new products to make the FLO Aid Bag what it is. The FLO Aid Bag is perfect for any ride or in transition. Listen to this episode to learn all about the new FLO Aid Bag, the tools we designed along the way, and our cycling specific first aid so you can become faster. 

Wheel balance is an important aspect of cycling that affects the overall performance, comfort, and safety of the ride. When a wheel is out of balance, it causes vibrations, reduces stability, wastes watts, and potentially leads to premature wear of components such as tires and bearings. The truth is, cycling wheels are normally out of balance. However, most people never realize they are. This week on FASTER we discuss what causes wheel imbalance and how to properly balance a wheel so you can become FASTER.Watt Points: 10Golf WeightsLoctite Fun-Tak

The truth is gravel wheels can be aerodynamic. We proved this in 2020. However, the common belief is still that this is not true. After reading a popular article about aerodynamics and gravel cycling I was surprised to find the section discussing wheels was false. Today on FASTER I discuss why and how gravel wheel can be aerodynamic and why I believe this is not an accepted fact. Listen to this episode to gain an advantage over those who have subscribed to the aero gravel concept.Watt Points: 11

Spokes are often one of the most overlooked but important components of a cycling wheel. Most people think spokes are all the same but this could not be further from the truth. On this episode of FASTER we discuss why we use Sapim CX-Ray spokes for all of our wheels and why understanding elastic and plastic deformation, fatigue, and creep will help you make the best choices for spokes and wheels. Listen to this episode to learn about the mechanical properties of spokes and how picking the right spokes will keep you riding and make you faster. Watt Points: 5

The FLO Locking Chuck was released earlier this year as a pre-order and has recently started shipping. The engineering that went into the FLO Locking Chuck allows the user to bleed air pressure when used with the FLO Air Gauge. The two make the perfect combo to set accurate pressure when at a race or on the go. Listen to this episode to learn how we designed the FLO Locking Chuck to allow for pressure bleeding and how the dial advances locking chucks from digital control to analog control. 

Today, we are releasing a new product the FLO Mini Pump. As an addition to our modular inflation line, the FLO Mini Pump features a full aluminum body, extendible hose, is compatible with Presta, Schrader, and Dunlop valves, and has a locking chuck made from aluminum. The white powder coat finish gives a stylish look to the FLO Mini Pump. The pump is rated to up 120 psi to match our FLO Air Gauge and the two make the perfect pump system for your next race or while you travel. For every watt you over inflate your tires you are losing 1 watt to rolling resistance. Set accurate pressure with the FLO Mini Pump and FLO Air Gauge.

We've been hard at work and have seven new products ready to be released in the next few weeks. Today, we are teasing the new FLO Mini-Pump to add to our modular inflation line. We also have been working on filming and product shots for six other new products we're very excited about.  Also, wheels are back in stock and more inventory arrives in about a week. With race season upon us it's the perfect time to get the gear you need. 

Kona is one of the most iconic courses of Ironman. IM Hawaii 70.3 finds most of its bike course on the Kona course. The winds make it illegal to use a disc wheel, the heat is extremely high, and the roads are loaded with steel belted radial. After travelling to the race for seven years I've learned a lot about the course and how to prepare yourself. On this episode of FASTER we discuss wheels, tires and tire pressure and how selecting the right options can save you more than 10 minutes on the course. Watt Points: 40

While there was a debate for many years about what a gravel bike was, the standard gravel bike does not have shocks. For those struggling with bike handling on gravel or getting beat up on rough roads, managing your tire size and pressure is the best option for create a "shock" for bikes without shocks. Many people look to the frame or other options to reduce vibration but the best bang for the buck is in the tires. Listen to this episode of FASTER to learn about using bikes tires as shocks so you can become faster.Watt Points: 15

You've likely heard that it's best to lower your tire pressure for wider tires and rims. The truth is it's required. When tires and rims get wider high tire pressures can become dangerous. In this episode of FASTER we talk through the why so you understand the science behind lower tire pressure for wider rims and tires. Watt Points: 20

Have you ever wondered how the spokes of the wheel work to keep it rolling? In this episode of FASTER we explore the highly debated question, “Does a Cycling Wheel Stand on the Bottom Spokes or Hang from the Top Spokes?”

Vibration plays a key role in athletic performance. From the ability to handle a bike to fatigue in the human body, minimizing vibration is key. Today on FASTER, we discuss why carbon fiber rims are the ideal choice for reducing vibration on the road when compared to their aluminum counterparts. Listen to this episode to learn how to better manage your vibration so you can become FASTER.Watt Points: 3

The Belgian Waffle Ride in San Marcos, CA is known for every changing course which blends road and very technical unroad terrain. In order to have your best day in the Belgian Waffle Ride gear selection is vitally important. In this episode of FASTER, we explore the course and talk about wheel & tire selection, tire pressure, aerodynamics, bike handling skills and more. Listen to this episode to help set you up to be the fastest on race day at the Belgian Waffle Ride.Watt Points: 20

The importance of bike handling changes as the terrain changes. For triathletes and road cyclists, the bike handling skills are on the lower end whereas mountain biking is on the higher end. With the explosion of gravel cycling, we see many triathletes and road cyclists moving to gravel cycling and often bike handling skills can be a limiting factor for an athlete's success. Today, on Faster we talk with Lee McCormack for a masterclass on bike handling skills so you can learn to ride confidently and become a faster gravel cyclist.Watt Points: 90-100

IM Oceanside 70.3 for many, is the beginning of the triathlon season. This unique course has coastal winds and rough roads along the old Pacific Coast Highway. In this episode of Faster we discuss myths around wheel selection for coastal courses and help you pick your best wheels. We also discuss setting tire pressure on courses with sections of rough road and offer our advice on the ideal tire for this course. Listen to this episode to learn how to get set up for IM Oceanside or similar courses so you can become faster.Watt Points: 20Blog w/ Tire Pressure Calculation

We've become the official wheel partner of Alpha Win. Alpha Win runs a triathlon series across the USA and we are very excited to be partnering with them. You will be able to find FLO Wheels at upcoming events so you can get your hands on them. We will also have our new FLO Air Gage in transition so you can air up your wheels with accuracy. Make sure to reference our tire pressure charts to set your ideal pressure. 

I spent last weekend at Clash Miami running the FLO Wheel Pit for the pro races. While there I worked with a number of athletes setting pressures for a unique course like a Nascar track. The surface is rough and your pressure needs to drop. On this episode of FASTER I discuss the unique racing conditions seen on the Clash Endurance courses discussing tire pressure, tire size, and aerodynamics. Listen to this episode to learn pro tips for the Clash Endurance series so you can become faster. Watt Points: 10-20

Over inflating your tires may seem like a trivial issue but today we know that for every 1 psi you over inflate your tires you lose roughly 1 watt to rolling resistance. We also know that most standard floor pumps are only accurate to +/- 9 psi which means that a cyclist with a 200 watt FTP could be giving up close to 5% of their power to an inaccurate pump. It's why we created a new product called the FLO Air Gage. This episode discusses, the FLO Air Gage and how it came to be. Learn more about the FLO Air Gage and setting accurate tire pressures so you can become faster. Watt Points: 9 WattsImpedance and Rolling Resistance Episode 

Life balance for most triathletes is a constant challenge. Throw in the last couple years over COVID and the return to our new lives and it's been nearly impossible. Today, on FASTER we welcome back Max Jones to discuss his journey from owner at Elevate Sports Performance and a competitive triathlete, to leaving for many new careers, starting a family, losing a house in a fire, becoming a full time runner and back to a triathlete on the FLO Factory Team. Learn how he's used his strength and conditioning background to make a comeback all while finding balance in a very busy, very wonderful life. Watt Points: 30

Ketones are naturally produced in the body when you enter ketosis. This happens when the body is burning fat as its primary fuel source. There's been lots of discussion on ketosis for diet but what about performance athletes. Today on Faster we talk with Frank Llosa from KetoneAid who is making a Ketone Ester for performance athletes and Anthony Kunkel who uses KetoneAid and lives a life in Ketosis while being a two-time national champion ultra distance runner. Listen to this episode to challenge your belief on using carbs as a fuel source and to learn how to use Ketones to become faster.In exciting news FASTER Cycling has been listed in the 45 Best Cycling Podcasts by FeedSpot. Check out the list here.Watt Points: 10-30

FatMax is a popular topic amongst endurance athletes. While it's a great number to improve, there's a false belief forming that carbs are the enemy. The truth is, in order to perform at our highest level, we need to fuel our bodies with carbohydrates. The brilliant Scott Tindal from FuelIn joins us again for a fascinating discussion on training your body to use carbohydrates for your race. Along the way we cover lots of details on carbs vs. fat, carb loading, and the types of carbs to consume. Listen to this episode to learn how to use carbs to your advantage so you can become faster.Watt Points: Save yourself from going to 0 watts.

Training and aerodynamics are two the largest watt savings topics we hear about on FASTER. Today on FASTER we are talking with Sebastian Schluricke and Bjorn Kafka from Aerotune who are optimizing aerodynamics and performing metabolic testing in a web based software. On the aero side they allow you to upload ride data to determine your CdA. On the training side they've developed a user friendly metabolic testing protocol that gives the athlete tools to optimize both VO2 Max and VLamax. Later this year they will be releasing custom training plans based on your metabolic test results which will simplify a very complex field for the everyday athlete. Today's show is broken into two halves. We talk about aero in the beginning and metabolic testing in the second half. Bjorn has a way of explaining metabolic testing like I've never heard before and my understanding is much clearer. If you've wanted to learn more about metabolic testing and why it's important for you as an athlete, this is a must listen to episode. Listen to this episode to optimize your aerodynamic position and your metabolic efficiency so you can become faster.Watt Points: 70-80

What do you do with all of the data that you collect while riding your bike? Most cyclist upload it to Strava where they compare themselves to the leaderboard. In a lot of cases this can be demotivating. The Breakaway is using your data to help you compare yourself to yourself. They're analyzing your power data and providing actionable next steps to help you improve. You're given a ranking based on your age and sex so you can see where you stand with people that are relative to you. They also have an eight week rolling average on data analysis so you aren't continually comparing yourself to what you could do in the past. The goal is to motivate you to be your best today. With integrations to most major platforms and workout recommendations, Breakaway is meant to be your cycling fitness dashboard when you're not riding. Listen to this episode to learn how to use your data and results to motivate yourself so you can become faster.Watt Points: 30

If you've listened to our previous episodes on polarized training, Inscyd and Energy systems and have wondered how you could create your own training plan to implement this work, then this episode is for you. Today on Faster Ryan Kohler from Fast Talk Labs joins us to discuss building your own polarized training plan based on results from an Inscyd test. We walk through workouts for athletes with different profiles to help you understand what fits your lifestyle and how to structure training throughout the year. Listen to this episode to learn how to build your own polarized training plan so you can become faster.Watt Points: 30-40

Meditation has been making its way into sport more and more over the years. Historically a lot of people have thought of meditation as a spiritual or religious practice, but that is starting to change. Today on Faster we welcome back Nick Salazar to talk about meditation and his new company Stillside after making a transition from his company TriRig. We talk about the basics of mediation, meditation in sport and how it's helping athletes, along with his new company and their flagship product the OM Chair. Listen to this episode so you can quiet your mind and become faster. Watt Points: All of Them

Breathing is something we all must do to survive. It's also a major part of performance. Today, on Faster we talk with Dr. Dena Garner about a product called Airwaav. Their patented mouthpiece is helping athletes lower their respiration rate, cortisol levels, and lactate levels to improve performance. I was initially skeptical about the product and I found out that Dena was also skeptical. It's why she set out to prove it wrong before realizing she couldn't. Listen to this episode to learn about Airwaav and the science behind lower your respiration rate so you can become faster.Watt Points: 5-10 Watts

Groundedness, it's a term that's been used more in recent year than ever. Today, on Faster we talk with Brad Stulberg about his book “The Practice of Groudnedness” and how groundedness helps endurance athletes. If you've ever found yourself focusing on the goal without enjoying the journey, getting out of balance, or becoming obsessive out your workouts, this is a must listen to podcast. Learn about how presence, patient, vulnerability and community add up to make you a happier, more balanced, and faster athlete.Watt Points: Happier Watts

Have you ever been to a race and wished that you could have previewed the course beforehand? Wouldn't it be great to get a feel for a course when you're not close? When an athlete has this advantage, they enter race day with more piece of mind. Ben Nobury at myWindsock has been obsessing about this idea for some time. myWindsock provides a descriptive look at a course based on weather data, and rider data to help you understand that the hill your about to climb normally has a head wind. This data allows you the athlete to mentally prepare ahead of time for the course so you're not adjusting on the fly. myWindsock also uses advanced algorithms to help you predict times on a course and tells you the right places to apply power for your race to optimize your time. Listen to this episode to learn how to cheat the wind and be prepare for your next event so you can become faster.Watt Points: 15-30

Sprinting, it seems easy right? Stand up and give it all you got. Well, that could not be further from the truth. Today, on Faster Jim Martin returns to discuss sprint finishes and the science behind making them faster.  Optimizing cadence, gear ratios, knowing when to shift, when to stay in the saddle and when to stand and how to stand all make massive difference to your sprint speed. Listen to this episode so you can add up to 100 w to your sprint and become Faster.Watt Points: 95 (In a Sprint)Jim's YouTube Video with supporting images and slides. 

This is a quick episode to recap 2021 and to welcome 2022 with our plans for the year. It's also to thank you the listener for being a part of FASTER.

Following a diet plan can be challenging at best. What starts off as a perfect pdf with meals planned out meticulously, usually ends up causing more stress. What happens if your buddies want to hang out and grab dinner but the restaurant doesn't have the Salmon and Quinoa your meal plan calls for? What if you get called out to a work dinner or simply haven't been able to get to the grocery store due to your busy schedule? Today, on Faster we talk with Co-Founder Scott Tindal of Fuelin who's making performance nutrition plans for athletes easy and stress free. Scott years of experience working with professional athletes in triathlon, the Toronto Maple Leafs, and Team Oracle are now the brains behind the app Fuelin. Fuelin not only optimizes your meal plans for your season but also helps you train your gut so that you can consume the calories you need on race day. Stomach issues during a race are so common but Scott's athletes are finding this is a thing of the past. Listen to this episode to learn about optimizing your nutrition with Fuelin's AI so you can become faster.Watt Points: 100

Cross training has been viewed in two ways, One, as the best thing for athletes who are looking to perform at a high level in their sport and two, as time taken away from further developing that sport. When considering children's sports, the topic is even more debated. Today on Faster we talk with Matt Kritz who specializes in strength training athletes in multiple disciplines. His time with the New Zealand Olympic program lead, him to develop a movement screen and a prescriptive way to get athletes to progressively load their bodies with strength training to better prepare them for their sport. During that time, he's also developed theories around cross training for athletes of all ages. Listen to this episode to learn what type of cross training can make you and your kids faster.Watt Points: 50 

What if someone were to take a practical vs a technical approach to training? What if you looked at how to fit training into your life instead of how to fit life around your training? Could you train less and achieve more? Today on Faster we talk with well-known coach Matt Dixon from Purple Patch Fitness who delivers high-performance triathlon training for time starved athletes. We discuss Purple Patches theories on training, movement analysis, nutrition & hydration, strength training, and much more. Listen to this episode to learn how taking a balanced approach to life and training can make you faster.Watt Points: 30-40 or... (101 with smile points )Extras from MattFree Training Resources HERE (includes Fundamentals of Running Form, Going Fast on a Flat Course, Free Strength Sessions, Off-Season Workouts, etc)Upcoming LIVE Events with Matt Dixon HEREWebsite - for detailed information on coaching, squad programming, bike fits, swim analysis, live and VOD bike classes, and moreInstagram: @purplepatchfitnessFacebook: @purplepatchfitnessTwitter: @purplepatch

There are several hundred thousand friction instances per minute in a chain when cycling. This creates a lot of friction and can waste up to 20 watts if your chain is not properly lubricated and maintained. Chain lubrication options have exploded over the last few years and many people find themselves confused when trying to understand what's best for them. Unfortunately, there is also a lot of bad information around lubrication. Today on Faster we talk with Adam Kerin from Zero Friction Cycling who is leading the way in cycling lubrication knowledge and testing. We discuss all of the lubrication types and why immersion waxing is best and not as difficult as you may think. Listen to this episode to learn about chain lubrication and how to save up to 30 watts in your next race. Watt Points: 10-30

This is special minisode to invite you to be a part of the FLO Factory Team so you can become faster. Join our community or 700+ members and get discounts from FLO and other industry brands. Work with our coaches and much more. Apply at the link below. Apply For the FLO Factory Team

On road aero testing has been taking off over the last few years. We've worked with several sensors and can attest to the fact that they can be challenge to use and understand. Today on Faster we talk with GiBLI who is aiming to make their on road aero sensor as easy to use as a power meter. Their advance sensors and intuitive UI is making that possible. Listen to this episode to learn how a GiBLI sensor can help you save 30-80 watts so you can become faster.

During our podcast on muscle composition a question was posed on what happens to the body when an athlete becomes fat adapted. That led us down a rabbit hole with two previous guests from UNLV, Dr. John Mercer and Tedd Girouard. In this episode we uncover the mystery behind FatMax, aerobic and anaerobic processes and the energy they use, and talk about how lactate isn't the thing that makes your muscles burn and how it's a key to you getting faster. Listen to this episode to gain knowledge about what your body is doing when you train and how to optimize your training to make the most of your body and the way it's designed to work. 

Nutrition is what fuels our performances. In this episode we talk with pro cyclist and nutrition master Lori Nedescu about macronutrients and micronutrients and what roles they play in the body for cyclist. We break down the macronutrients protein, carbohydrates, and fat and then discuss the types of micronutrients, water soluble vitamins, fat soluble vitamins, and minerals. Listen to this episode to learn how to optimize your macronutrients and micronutrients to become faster.

Someone's voice can be a very powerful thing. For Mike Reilly, his voice has inspired and changed the lives of many. Mike is known as “The Voice of Ironman” and has brought more then 400,000 athlete's across the line. This gives him one of the most unique views of what makes someone faster. We sit down with Mike to discuss what defines an Ironman, his tips for being faster, inspiring stories he's seen over the years, the evolution of triathlon, giving back and his new book. Listen to this episode to gain insight from one of the sports most unique contributors on how to become faster. 

Muscles are a key component in cycling. Without them we'd get nowhere. You may have heard of fast twitch and slow twitch muscle fiber but that's just the surface of what really going on inside the body. Today, on faster we talk with Mike Schultz from Highland Training about muscle energy systems, muscle composition, how to train specific muscle fibers, and common muscle issues. Listen to this episode to understand how your muscle work and how to train them so that you can become faster. Watt Points: 30 Watts

Triathlon is known as a solo sport. When you're racing it's you against yourself and whatever the race throws at you. But getting to the race is a different story. Patrick McCrann from Endurance Nation build a business around a community of athletes that train together, to encourage each other and ultimately get faster. Patrick is a 10-time Kona Ironman athlete with a 9:20 under his belt and also an INSCYD coach with a very successful track record training others. Listen to the episode to learn how training with a community will help you become a smarter and faster athlete.Watt Points: 30

This episode answers question from you, our listeners. This mini-series has generated a lot of thought and great questions which we answer. We cover topics on rolling resistance, vibration, aerodynamics, components, testing, etc. Listen to this episode to learn what your fellow cyclists are thinking about and to gain insight on ways you can become faster. 

With the number of terms thrown around when talking about cycling wheels, it's no wonder we get a lot of questions from our customers. This episodes covers common wheel questions that may help you cement your understanding about all things wheels.

Wheel selection is one of the most important things we can offer at FLO. If we've done our job correctly designing wheels, the next step is to put the right wheels on your bike. In this episode we discuss all things wheel selection from rules of thumbs, myths, disciplines, gender, height & weight, psychology, wind speed, and much more. Listen to this episode to optimize your wheel selection so you can become faster.Watt Points: 30-50

In Part 3 of our mini series we discuss rolling resistance. We start by describing what rolling resistance is and move on to discussing ways you can improve you rolling resistance. We discuss tire selection & sizing, why FLO wheels have been optimized for rolling resistance, pressure management, and more. We also discuss how FLO has studied and contributed to rolling resistance and some of the things we are working on here to learn more. Listen to Part 3 of our mini series to learn about rolling resistance and how you can optimize it to make you a smarter and FASTER athlete.Watt Points: 50-100

In Part 2 of our mini series we discuss aerodynamics. We build your knowledge from the ground up and discuss terms commonly used such as drag, yaw angles, yaw torque, and relative velocity. Next we walk you through our approach to aerodynamics in wheel design and discuss a number of things we've learned that you can use to make your wheels faster. We finish the episode with aerodynamic advice for all things cycling related to you can optimize yourself to be as aero as possible. Listen to Part 2 of our mini series to learn how FLO can help make you FASTER with aerodynamics. Watt Points: 50-100

We're putting together a mini series on FLO and how we have contributed to making you FASTER. It's episode 56 and we realized that we've never talked about us or told you our story. The mini series will cover our history along with our work and contributions to aerodynamics, rolling resistance, wheel selection, and we will also cover common wheel questions you may have. Listen to this mini series to learn how FLO can help make you FASTER.