Semi-Pro Cycling Podcasts

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

The study you should read this weekA new paper from Christensen and colleagues asks one of the most practical training questions there is. When you add a block of high-intensity work, what should happen to your easy volume? Cut it back to recover better, or protect it? They tested both. The results change how to think about the volume vs intensity tradeoff for serious amateur cyclists.Both groups got fitter. But what they got fitter at was different. The group that kept their volume up improved the foundations. The group that cut their volume improved the sharp end. Volume isn't the cost of intensity. It's the thing that decides what your intensity becomes.Study: Christensen, P.M. et al. (2024). Importance of training volume during intensified training in elite cyclists: Maintained vs. reduced volume at moderate intensity. Scandinavian Journal of Medicine & Science in Sports, 34(5), e14362.This week's video: How 3 Hours of Cycling Completely Transforms Your BodyCoaching: Learn more about SEMIPRO coachingNewsletter: Sign up freeDaily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

The study you should read this week Researchers took 55 untrained older adults (average age 68) and tested four different cycling methods over four weeks: standard cycling, hypoxic cycling, blood flow restriction, and eccentric cycling. Every group improved equally. Plain cycling was just as effective as every fancy method they tested. Plus: why most of the plans I built this week were about adding intensity, not volume, and what that means for your training this summer. Study: Citherlet et al. (2025). Effectiveness of short-term cycling interventions in older adults. Scientific Reports, 15, 25914. DOI: 10.1038/s41598-025-10550-9 Links: Event Readiness Check: https://go.semiprocycling.com/go/2au9cy YouTube: The 4-Hour Cycling Week That Actually Works Coaching: https://www.semiprocycling.com/coachingDaily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

The study you should read this week Morton et al. (2026) review the carbohydrate crossover point during endurance exercise — and what 120 grams per hour actually does to substrate metabolism. We break down what the research reports, what it doesn't tell you, and what it means for real-world riders. Study: Morton, J.P., Fell, J.M., Gonzalez, J.T., Hearris, M.A., Podlogar, T., Pugh, J.K.N., & Wallis, G.A. (2026). From Metabolism to Medals: Contemporary Perspectives and Revisiting Carbohydrate Guidelines for Fuelling Endurance Athletes During Exercise. Journal of Nutrition, 156(5), 101442. This week's video: Why Most Cyclists Age Faster Than They Should (And How to Reverse It) Training X-Ray: 90-day training review — $67 Newsletter: Sign up freeDaily cycling intelligence, produced by SEMIPRO CYCLING. 

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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

Not sure which part of your cycling training is actually working?Start with the SEMIPRO Training X-Ray:

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:

Study referenced: Rønnestad, B.R., et al. (2025). Block training with moderate- or high-intensity intervals both improve endurance performance in well-trained cyclists. European Journal of Sport Science, 25(7), e70067.This week's video: Are You Too Slow for Aero? (What the Research Says)EIGHT Programme: semiprocycling.com/eightDaily cycling intelligence, produced by SEMIPRO CYCLING. 

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:

12-Week Plan — https://go.semiprocycling.com/go/8j4dgwThis week: a 2025 meta-analysis on sleep deprivation and cycling performance — why aerobic endurance takes the biggest hit, why everything feels harder before it actually gets harder, and why partial sleep loss might be costing you more watts than skipping a week of training. Plus: what to do when a bad race gets in your head. Study: Gong et al. (2025). Effects of sleep deprivation on sports performance and perceived exertion. Frontiers in Physiology, 16, 1544286. The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

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: