Semi-Pro Cycling Podcasts

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

A new study of 6,589 finishers from the Quebrantahuesos Gran Fondo shows the fastest riders weren't the fastest starters. They held back early, paced more consistently, and separated from the field on the decisive climbs and at the finish.In this episode: the research, what it means for time-capped riders, riders over 50, and riders chasing a result — plus a personal note on the gap between knowing what to do and actually doing it.Source: Sánchez-Jiménez JL, Priego-Quesada JI, Oficial-Casado F. "Pacing strategies in Gran Fondo cycling: a large-scale analysis of the Quebrantahuesos race." Sport Sciences for Health. 2026;22:236.Daily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

Dehydration changes more than how thirsty you feel. New research in trained cyclists found that mild dehydration reduced how much ingested glucose riders actually oxidised during a long ride. In this episode, Damian explains what the study tested, where its limits are, and how to plan fluid and carbohydrate as one strategy.Winter Block: https://go.semiprocycling.com/go/zem2frDaily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

Need roads that match the session?Plan the ride with Workout Roads:

Need roads that match the session?Plan the ride with Workout Roads:

This week: a study on training intensity that says grinding the top of your endurance zone buys you fatigue, not fitness. Both groups in the study improved the same amount, but the harder group just paid more for it. What to do about it, whether you are time-capped, over 50, or chasing a race.Study: Guimaraes MP, Foresti YF, Papoti M, de Azevedo PHSM (2026). Neuromuscular adaptations, performance, and monitoring of endurance training within moderate domain intensities. Journal of Strength and Conditioning Research, published ahead of print.Watch: Cyclists Are Wasting Money on Sports NutritionFree cycling fuel calculator: Get your real number for the bike in 30 secondsDaily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

Need roads that match the session?Plan the ride with Workout Roads:

We build durable cyclists. New performance videos every week on YouTube:

Need roads that match the session?Plan the ride with Workout Roads:

We build durable cyclists. New performance videos every week on YouTube:

Need roads that match the session?Plan the ride with Workout Roads:

We build durable cyclists. New performance videos every week on YouTube:

Need roads that match the session?Plan the ride with Workout Roads:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

Need roads that match the session?Plan the ride with Workout Roads:

Need roads that match the session?Plan the ride with Workout Roads:

Two riders can have the same fresh numbers and completely different results. This week: a study that says you might be able to grow your blood while you sleep, just by tilting the bed. What it really shows, what it does not, and who should bother. Plus, why the hardest part of coaching is saying no, and why the wrong yes costs more than any no.The study: Mazza et al. Erythropoiesis is regulated by changes in posture. Acta Physiologica, 2026. doi:10.1111/apha.70248.This week's video: The Best and Worst Cycling Training SessionsWant a plan built for you, not a template? Personalised 12-Week PlanDaily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

Need roads that match the session?Plan the ride with Workout Roads:

Need roads that match the session?Plan the ride with Workout Roads:

We build durable cyclists. New performance videos every week on YouTube:

Need roads that match the session?Plan the ride with Workout Roads:

We build durable cyclists. New performance videos every week on YouTube:

Need roads that match the session?Plan the ride with Workout Roads:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

We build durable cyclists. New performance videos every week on YouTube:

Need roads that match the session?Plan the ride with Workout Roads:

Need roads that match the session?Plan the ride with Workout Roads:

This week: what to do when you have run out of weight in the gym. A new study on rest-pause and drop sets shows you can keep building strength without loading the bar heavier, which matters more as we get older.Watch: Why Does Life Feel Harder Right Now? https://youtu.be/vhIqoi7fsL0Study: Vargas-Molina S, Garcia-Palumbo A, Petro JL, Bonilla DA, Garcia-Sillero M, Carbone L, Schoenfeld BJ, Benitez-Porres J. Comparison of Repetition-Based Progressive-Overload Strategies in Resistance Training: Rest-Pause Versus Drop Sets. Scand J Med Sci Sports. 2026 Jul;36(7):e70327. doi: 10.1111/sms.70327.Coaching: Personalised 12-Week Plan, built around you, not a template. https://go.semiprocycling.com/go/737mkxDaily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.