Semi-Pro Cycling Podcasts

A soulful dive into how cycling doesn't just make us feel more alive—it might actually help us live longer.→ Subscribe to the Cycling Science Digest → Join Team SEMIPRO

What would change if you truly believed in your ability?→ Subscribe to the Cycling Science Digest → Join Team SEMIPRO

What if holding your breath could make you faster? Allen Lim thought so—until Floyd Landis showed where the real gains came from.→ Subscribe to the Cycling Science Digest → Join Team SEMIPRO

The week started off like any other—routine, predictable. But by the weekend, everything had changed.→ Subscribe to the Cycling Science Digest → Join Team SEMIPRO

He trained harder than ever—so why did his race fall apart at mile 100?

Two talented young cyclists start with identical potential - but what leads one to European glory while the other fades into obscurity?

How an unexpected holiday shattered a performance plateau and revealed the hidden cost of everyday stress.

When too much caffeine ruins a race – the science behind it.

In today's QuickSpin Cycling Digest, we dive into new and cool cycling products. We cover Remco Evenepoel's road bike, Lachlan Morton's crazy stem, innovative tools, new aero undershirts, and the stuff you missed at the Vuelta Espana 2023.Watch on Youtube: https://youtu.be/4o2LVaf-_MELinks from the show:https://www.instagram.com/p/CwNkxuFtrXnhttps://www.cyclingweekly.com/racing/wout-van-aert-wins-first-ever-gravel-race-by-nine-minuteshttps://www.teamjumbovisma.com/news/news/van-aert-stops-in-houffalize-on-way-to-world-championships-gravel/https://pezcyclingnews.com/technspec/gear-break-25-8-2023-vuelta-rouvy-primal-shutuplegs-syncros-cadex-chrisking-ass-savers/https://cyclingmagazine.ca/mtb/lachlan-morton-test-the-limits-of-stem-slamming-and-geometry/https://www.instagram.com/p/Cv0vXLHOyM-/?utm_source=ig_embed&ig_rid=a69d7c37-da70-4041-a7dd-874febcb4984https://www.crankbrothers.com/collections/new/products/f16https://www.crankbrothers.com/collections/new/products/f11https://road.cc/content/tech-news/tech-week-would-you-wear-inflatable-bike-helmet-303409

Delving into the controversy surrounding Nairo Quintana's positive tests for tramadol during the 2022 Tour de France. We discuss the complex considerations surrounding the substance's classification, its potential impact on performance, and recent developments that have prompted new discussions.Plus, 750D? Another new wheel size has been revealed, this time for gravel bikes, more controversy, team finances, and the social media rounds.Watch this on Youtube: https://youtu.be/pjvUKLWDWeYWADA Twitter post: https://twitter.com/wada_ama/status/1574912951995322369Tramadol study on Outside Online: https://www.outsideonline.com/health/training-performance/New Gravel Bike Wheel Size on Instagram: https://www.instagram.com/p/CwQZImfh4Tg/?hl=enLotto-Dstny terminates Allan Davis' employment: https://www.cyclingnews.com/news/lotto-dstny-terminates-allan-davis-employment-following-inappropriate-social-media-messages/Article on swapping Giro and Vuelta dates: https://www.cyclist.co.uk/in-depth/giro-vuelta-weather-swapGroupama-FDJ finances: https://inrng.com/2023/08/groupama-fdj-finances-2021/Greg Van Avermaet Instagram post: https://www.instagram.com/p/Cvw7m9XMJCx/Sam Gaze MTB Rider Instagram post: https://www.instagram.com/p/CwSvfgKr-4F/Robert Gesink Instagram post: https://www.instagram.com/p/CwS30aGt-VT/?img_index=6

Jonas Vingegaard and Jumbo-Visma had a secret weapon or two at the Tour de France that could of given him a drag reduction of more than 9% that meant savings of 1.5 seconds a kilometre. We dig into the aero impact of this secret weapon and ask some serious question about their legality. That's on today's show, and…epic social media rounds with everything from white shorts to toilet testing, plus articles on the pains of integrated components.Watch this on Youtube: https://youtu.be/wJ5vt6XhsDk

How did Jonas Vingegaard transform from 'the little guy' working at a fish factory to a Jumbo-Visma leader? I have top the top 5 takeaways from a recent Jonas Vingegaard interview before he races in the Vuelta a España 2023.That's on today's show, and… I have another rider profile, the burnout problem in the women's peloton, should we ditch hardtail mountain bikes and the best gravel tires for every situation.Links from this show:http://www.cyclingnews.com/features/how-jonas-vingegaard-transformed-from-the-little-guy-to-jumbo-visma-leader/http://www.rouleur.cc/blogs/the-rouleur-journal/sometimes-you-need-to-say-stop-women-s-cycling-s-burnout-problemhttp://velo.outsideonline.com/road/road-racing/how-andreas-leknessund-went-from-arctic-race-volunteer-to-one-of-norways-top-tour-de-france-hopeshttp://www.bikeradar.com/features/opinion/hardtail-analysis-cross-country-racing/http://www.cyclingweekly.com/news/gravel-tech-that-originated-in-triathlonhttp://bikerumor.com/the-best-gravel-bike-tires-of-2023/

On today's show, and… Damian has news on bike launches from Canyon and Bianchi, a glimpse at the potential next-Generation SRAM AXS Shifters, and some other tasty treats, and Peter Sagan real retirement plans for 2024…but we're starting this show with inside baseball on nutrition and pro rider salaries from the secret rider…Secret Pro Insights: https://escapecollective.com/the-secret-rider-nutrition-fads-silly-season-and-salaries/Peter Sagan Update: https://escapecollective.com/i-want-mountain-bikes-to-bring-the-old-peter-sagan-back/ and https://www.cyclingnews.com/news/peter-sagan-prepares-to-join-specialized-mtb-team-after-storied-road-career/You can watch this episode on Youtube: https://youtu.be/V3MMPk27R5gEpisode Links:SRAM AXS Shifters: https://bikerumor.com/will-we-wear-the-next-generation-sram-axs-shifters/Canyon Endurace Bike: https://bikerumor.com/2023/08/15/new-canyon-endurace-road-bike-gets-storage-inside-and-ultralight-cfr-treatment/Bianchi Oltre Race and Sprint Bikes: https://road.cc/content/tech-news/bianchi-introduces-new-oltre-race-and-sprint-road-bikes-and-suggests-12-speed-shimanoSilca Ultimate Chain Stripper and Wax Prep: https://www.cyclist.co.uk/news/shokz-openfit-headphonesStreamlines Forma Sensor:https://www.streamlines.aero

The surprising reason and performance benefit Pro MTB rider Puck Pieterse uses gum before a race.We dive into the fascinating connection between gum and cycling performance. Plus World Championships Recap, the Evolution of Endurance Training, an Altitude Adjust App and the Social Media Rounds.You can watch this episode on Youtube: https://youtu.be/-wH8iATvL_QLinksWorld Champs:RunGum: https://rungum.com/products/bubblegum-12-pack10 Bike Tech Highlights - Cycling World Championships: https://road.cc/content/feature/10-bike-tech-highlights-cycling-world-championships-303173British Cycling could take legal: https://www.msn.com/en-us/autos/motorcycles/british-cycling-could-take-legal-action-to-prevent-japanese-and-french-federations-from-using-new-track-bikes/ar-AA1f9yDRCanyon Speedmax CFR Track: https://www.youtube.com/watch?v=H4JuxS8y_OoAbraham Gebru's Strava: https://www.strava.com/pros/6817837#interval?interval=202331&interval_type=week&chart_type=miles&year_offset=0ArticlesThe rising price of entry-level road bikes: https://road.cc/content/feature/rising-price-entry-level-road-bikes-303057The Future of Endurance Training: https://www.outsideonline.com/health/training-performance/future-of-endurance-training-research/Products:Altitude Adjust - Garmin Datafield App: https://apps.garmin.com/en-US/apps/4abe1b06-3099-4847-8415-815021353931Social MediaMarlen Reusser climbs off mid-race in World's Elite Women's Time Trial: https://www.cyclingnews.com/news/marlen-reusser-climbs-off-mid-race-in-worlds-elite-womens-time-trial/After the Tour de Suisse, I fell into a hole: Marlen Reusser explains decision to abandon Time Trial World Championships: https://cyclinguptodate.com/cycling/after-the-tour-de-suisse-i-fell-into-a-hole-marlen-reusser-explains-decision-to-abandon-time-trial-world-championshipsTweet by Sadhbh OS: https://twitter.com/SadhbhOS/status/1689936699080519680

In this week's episode of Quick Spin, Damian provides a comprehensive rundown of the latest happenings in the world of cycling. This show covers the new Specialized Tarmac SL8, featuring the "Speed Sniffer" fat head tube. Find out why they designed this unique feature. Plus innovative cycling products, social media rounds and even a glimpse into the retirement plans of cycling superstar Peter Sagan.You can also watch this on Youtube here: https://youtu.be/zTUPfeTnSbc

In this episode we talk with Giro d'Italia winner Jai Hindley to find out what it takes to win a Grand Tour. And we're not only talking about the 3 weeks during the race, but also the decades of work and journey beforehand. From lifestyle, to family and support, to self-belief, to training and a lifelong passion for cycling - herein we dig into Jai Hindley's journey from a 6 year old rider with a dream through to Grand Tour winner.Warning: This is not a full episode - to hear the full episode head over to the Cycling Performance Club website found here or search Cycling Performance Club wherever you get your podcasts and subscribe to that feed.This episode is brought to you in partnership with the InfoCrank power meter. TCPCP listeners get an exclusive 20% discount off the InfoCrank Road or the InfoCrank Track (and any accessories!). Simply use the discount code performance20 at checkout on the InfoCrank website (www.infocrank.cc). This deal ends on 25-Sep-2022 (the last day of the UCI Road Worlds), so don't hesitate to get yourself the most accurate power meter on the market and show support for the show!Guest panelist:Jai HindleyTwitter: @JaiHindleyInstagram: @jhindley_Episode References:BORA-hansgrohe Spotlight: Episode 03 - Jai HindleyJai Hindley - Interview at the start - Stage 20 - Giro d'Italia 2022A F1RST LOVEGiro d'Italia 2022 Stage 20 LIVE COMMENTARY -  Can  Carapaz hold off Hindley On the CIMA COPPI?This is a listener supported podcast, and we would be stoked if you supported us by becoming a member of The Cycling Performance Club! With your backing we can continue our mission to deliver the best in cycling performance knowledge and practical advice to you and the greater cycling community. Support The Club by clicking here!Co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comCyrus Monkcyclistscientist.comProducer & co-host:Damian Rusesemiprocycling.comWebsite: cyclingperformanceclub.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club Podcast

In this two part series we chat with Dr. Teun van Erp, current data scientist with INEOS Grenadiers, about how World Tour cyclists train and perform during competitions. In our opinion, given Tuen's extensive research and experience working with World Tour cyclists, he is one of the best people in the field to discuss this topic with.In this episode we examine Dr. Teun's research further and get into the details of how pro men and women cyclists actually train. But this episode is more than that. There are also some direct comparisons between the training and racing demands of pro men and women - including insight into the numbers of a World Tour power couple.This is a listener supported podcast, and we would be stoked if you supported us by becoming a member of The Cycling Performance Club. With your backing we can continue our mission to deliver the best in cycling performance knowledge and practical advice to you and the greater cycling community. Support The Club by clicking here!Guest panelist:Teun van Erp, Ph.D.INEOS Grenadiers Staff PageResearchgateLinkedInTwitter: @The_TeunEpisode References:Training Characteristics of Male and Female Professional Road Cyclists: A 4-Year Retrospective AnalysisIntensity and Load Characteristics of Professional Road Cycling: Differences Between Men's and Women's RacesCase Report: Load, Intensity, and Performance Characteristics in Multiple Grand ToursDemands of professional cycling races: Influence of race category and resultCo-hosts:Jason Boynton, Ph.D.boyntoncoaching.comCyrus Monkcyclistscientist.comProducer & co-host:Damian Rusesemiprocycling.com

In this two part series we chat with Dr. Teun van Erp, current data scientist with INEOS Grenadiers, about how World Tour cyclists train and perform during competitions. In our opinion, given Tuen's extensive research and experience working with World Tour cyclists, he is one of the best people in the field to discuss this topic with.In this episode we take aim at measures of training load in training and racing. One of the measures discussed is TSS - aka, the training stress score from TrainingPeaks. Tuen is better placed than probably anyone in performance cycling to talk about TSS as he's spent a lot of time investigating TSS to understand its limitations across different scenarios. So join us on this journey to see how training load measures available to all of us are used at the highest level of the sport!Did you learn anything new in this podcast? If so, we would be stoked if you supported us with a monthly contribution! By becoming a member of the Club, you will help us in our mission to provide the best in cycling performance knowledge and practical advice for the greater cycling community.Click a link below to support monthly:US$3 per monthUS$5 per monthUS$15 per monthOr, do you prefer to make a one off donation for now? Buy us a coffee (or 3) by clicking here.Guest panelist:Teun van Erp, Ph.D.INEOS Grenadiers Staff PageResearchgateLinkedInTwitter: @The_TeunEpisode References:Relationship Between Various Training-Load Measures in Elite Cyclists During Training, Road Races, and Time TrialsThe Influence of Exercise Intensity on the Association Between Kilojoules Spent and Various Training Loads in Professional CyclingCo-hosts:Jason Boynton, Ph.D.

Welcome to The Cycling Performance Club Podcast! In this day and age of power meters, advanced physiologic metrics, and emphasis on aerodynamics it is very easy to overlook other key components of cycling performance- such as the emotional state of the athlete.In this episode we discuss the importance of a cyclist's emotions when pursuing peak performance in the sport. To best facilitate the exploration of this topic we talked with Sport Psychologist Dr. Elisabetta Borgia. Dr. Borgia works for Trek-Segafredo's men and women teams and is the official team psychologist for the Italian Cycling Federation. Full-time sport psychologists are one of the newest additions to the pro cycling team performance staff roster so we were very excited to hear about her role and experiences working with these athletes.We also take a look at the details of how a specific type of therapy emerging in this space- dialectical behavioral therapy (DBT) can apply to the performance of athletes of all levels.Guest panelist:Dr. Elisabetta Borgiahttp://elisabettaborgia.com/LinkedIn: www.linkedin.com/in/elisabetta-borgia-17174b19/Twitter: @labettina2001Instagram: @elisabettaborgiaCo-hosts:Jason Boynton, Ph.D.boyntoncoaching.comCyrus Monkcyclistscientist.comProducer & co-host:Damian Rusesemiprocycling.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Skills Training ManualEurosport InterviewCode Yellow

Welcome to The Cycling Performance Club Podcast! In this episode we chat with Luke Plapp - Olympic bronze medalist on the track, current Australian Road Champion, and Ineos Grenadiers rider- about his transition from a successful track cyclist to racing on the road at the World Tour level.And contrary to what one might initially think, his transition between these two roles was much more complicated than simply adding more “base” to his training schedule. Luke has moved across the world to a new climate, from one high performance environment to another, experienced the largest week's training load of his life, and found new limits to surpass in his own performance abilities. Find out how he has tackled these challenges in stride, and come out swinging on the other side.As a bonus, we also dive deep into Plappy's favorite ergogenic aid: heat acclimation- for all of you coming into the Northern Hemisphere summer.Guest panelist:Luke Plapphttps://www.procyclingstats.com/rider/luke-plappTwitter: @LucasPlappInstagram: @lukeplappCo-hosts:Jason Boynton, Ph.D.boyntoncoaching.comCyrus Monkcyclistscientist.comProducer & co-host:Damian Rusesemiprocycling.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Men's wheel race - 2021https://youtu.be/elFgDgPwOqI?t=4972SBS Cycling Podcasthttps://www.sbs.com.au/sport/podcast/sbs-cycling-podcastJack Haig discussionhttps://www.youtube.com/watch?v=GEkwSDFF168AusCycling Showhttps://www.youtube.com/watch?v=de2ViYwIfpM&t=2691sTraining Characteristics and Power Profile of Professional U23 Cyclists throughout a Competitive Seasonhttps://www.mdpi.com/2075-4663/8/12/167

Welcome to The Cycling Performance Club Podcast! In this episode we continue our trip down the rabbit hole of exercise intensity with Dr. Nick Jamnick (part 2 of 2). Previously, we critically examined graded exercise tests, VO2max testing, lactate thresholds, and the usefulness of lactate testing. Herein, we dive deep into Nick's comprehensive review critiquing the common methods of determining and prescribing exercise intensity.This review evaluated different methods of prescribing intensity based on their ability to cause the distinct acute responses found in each of the physiologically defined exercise domains. The methods were categorised into three groups: maximal anchors (e.g. percentage of maximal heart rate or peak power), submaximal anchors (e.g. critical power, MLSS), and delta methods (e.g. heart rate reserve). Spoiler alert: Most of the methods examined did not fare well! So, continue with us down the exercise intensity rabbit hole to find out what methods survived the brutal scrutiny of Nick's review and why only a few methods out performed the rest. Did the method you use to determine intensity pass or fail? Guest panelist:Nicholas Jamnick, PhDResearchgate: https://www.researchgate.net/profile/Nicholas-JamnickLinkedIn: https://www.linkedin.com/in/nick-jamnick-8351a7a7/Twitter: @SportResearchExCo-hosts:Jason Boynton, Ph.D.boyntoncoaching.comCyrus Monkcyclistscientist.comProducer & co-host:Damian Rusesemiprocycling.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:An Examination and Critique of Current Methods to Determine Exercise Intensityhttps://link.springer.com/article/10.1007/s40279-020-01322-8Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume traininghttps://www.frontiersin.org/articles/10.3389/fphys.2014.00033/full

Welcome to The Cycling Performance Club Podcast! When it comes to performing and prescribing training sessions, there are four main principles to consider: frequency, duration, volume, and intensity. The first three of these principles are relatively simple and agreed upon. However, when it comes to exercise intensity we can quickly find ourselves traveling down a crazy rabbit hole- as it's definitely not as simple as exercising at a percentage of FTP.In the next two episodes we go deep down the rabbit hole of exercise intensity with Dr. Nick Jamnick, a postdoctoral fellow and researcher in exercise intensity. We came across Nick while digging into the scientific literature on this topic, and let's just say his contribution to this field of research can be characterised as both “eye-opening” and “brutal”.  In this episode we focus on a study Nick performed during his PhD where he tested the validity of determining VO2max and lactate thresholds during a graded exercise test. His results were shocking to say the least- and also relevant to the performance focused cyclist as graded exercise tests on smart trainers and inexpensive blood lactate analysers make some of this testing possible at home.Guest panelist:Nicholas Jamnick, PhDResearchgate: https://www.researchgate.net/profile/Nicholas-JamnickLinkedIn: https://www.linkedin.com/in/nick-jamnick-8351a7a7/Twitter: @SportResearchExCo-hosts:Jason Boynton, Ph.D.boyntoncoaching.comCyrus Monkcyclistscientist.comProducer & co-host:Damian Rusesemiprocycling.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Manipulating graded exercise test variables affects the validity of the lactate threshold and VO2 peakhttps://journals.plos.org/plosone/article?id=10.1371/journal.pone.0199794

On this show we really enjoy talking about the nuts and bolts of cycling performance. Whether it's determining thresholds, approaches to training, or race tactics and skills, if you've listened to the show before you know we love that stuff. But in this episode we want to change gears a bit and ask you this simple and straightforward question: How is your head?Here we discuss mental wellness and its importance in human performance. To facilitate this conversation we invited Shannon Malseed to join our panel. Shannon Malseed is a former Australian National Road Champion, and ex-pro cyclist. Her personal journey highlights the importance of finding joy in the process and people surrounding you in sport. Shannon has taken her experience in dealing with success and failure and culminated it into becoming a self-love coach and helping people find their own path to well-being. This is a discussion and story that will truly motivate and guide you on your road to achieving your goals on and off the bike. Guest panelist:Shannon Malseedshannonmalseed.comInstagram: @shannonmalseedCo-hosts:Jason Boynton, Ph.D.boyntoncoaching.comCyrus Monkcyclistscientist.comProducer & co-host:Damian Rusesemiprocycling.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Chasing Gold by Cycling Tips2018 UCI Women's WorldTour – Ronde van Drenthe – Highlights https://shannonmalseed.com/commonwealth-games/ https://shannonmalseed.com/thats-all-folks/ 

In this episode we continue our discussion with Dr. Dajo Sanders (part 2 of 2), an individual whose skill and expertise in the realm of cycling performance are well developed. Dajo is a prolific researcher in many aspects of endurance training and specializes in the very distinct research cohort that is well-trained high-performance cyclists. He is also a member of the performance group at Team DSM where he uses his experience and knowledge to help World Tour cyclists perform at their absolute best.In this episode we discuss with Dajo his research and practice in monitoring training load in cyclists and also what cycling performance research he is excited about.Guest panelist:Dajo Sanders, PhDTwitter: @DajoSandersResearchgate: https://www.researchgate.net/profile/Dajo-Sanders-2LinkedIn: https://www.linkedin.com/in/dajo-sanders-ph-d-59112794/The podcast co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Methods of Monitoring Training Load and Their Relationships to Changes in Fitness and Performance in Competitive Road Cyclistshttps://journals.humankinetics.com/view/journals/ijspp/12/5/article-p668.xmlMaintaining Power Output with Accumulating Levels of Work Done Is a Key Determinant for Success in Professional Cyclinghttps://journals.lww.com/acsm-msse/Abstract/2021/09000/Maintaining_Power_Output_with_Accumulating_Levels.12.aspxHeat acclimation improves exercise performancehttps://journals.physiology.org/doi/full/10.1152/japplphysiol.00495.2010?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.orgHeat training increases exercise capacity in hot but not in temperate conditions: a mechanistic counter-balanced cross-over studyhttps://journals.physiology.org/doi/full/10.1152/ajpheart.00138.2015?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org

There are many components within endurance training. Take for example field-testing, training intensity distribution, or training load. Each of these components have dozens of papers in the scientific literature that can help guide a cyclist's training and a coach's practice. However, contrary to what one might think, taking findings from research, evaluating them, and then effectively putting them into practice is a skill unto itself.  In this episode (which is a part 1 of 2) we talk with Dr. Dajo Sanders, an individual whose skill and expertise in this area are well developed. Dajo is a prolific researcher in many aspects of endurance training and specializes in the very distinct research cohort that is well-trained high-performance cyclists. He is also a member of the performance group at Team DSM where he uses his experience and knowledge to help World Tour cyclists perform at their absolute best.In this episode we discuss with Dajo his role with the Team DSM, and his research and practice in both field testing cyclists and training intensity distributions. Guest panelist:Dajo Sanders, PhDTwitter: @DajoSandersResearchgate: https://www.researchgate.net/profile/Dajo-Sanders-2LinkedIn: https://www.linkedin.com/in/dajo-sanders-ph-d-59112794/The podcast co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:A Field-Based Cycling Test to Assess Predictors of Endurance Performance and Establishing Training Zoneshttps://journals.lww.com/nsca-jscr/Abstract/2020/12000/A_Field_Based_Cycling_Test_to_Assess_Predictors_of.24.aspxTraining-Intensity Distribution in Road Cyclists: Objective Versus Subjective Measureshttps://journals.humankinetics.com/view/journals/ijspp/12/9/article-p1232.xml

Hey there! After a bit of a break in recording at the end of 2021 we (the co-hosts) sat down for a catch-up and to talk some shop. This episode can be best described as a throwback to our roots when we used to host chats on the Clubhouse app. Just a pro cyclist, a professional coach, and a sport scientist asking each other questions, giving opinions, and having a laugh.In this episode we discuss Australian road nats, training assistant apps for cyclists, the coach's role in an athlete's success, and some afterthoughts about critical power.Additionally, if you hadn't heard the unfortunate news, Cyrus's dad passed away suddenly towards the end of last year from a heart attack while he was out riding. Our condolences go out to the Monk family for their loss.You can help prevent sudden cardiac death in athletes by supporting the Baker Institute at the link provided below. https://baker.edu.au/researchThe podcast co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club Podcast

Follow this link to take the listener Survey: Take the SurveyOr copy and paste the URL below into your internet browser:https://forms.gle/dCkiBuWDSdetwquH8This week it's a meander through some performance-related topics like coaching, marginal gains, performance teams, training load, and more with Simon Jones. Don't know who that is - I'm sure if you've been a fan of cycling for any time, you know a rider or a team he's worked with - with a performance career in cycling for over 25 years there isn't much he hasn't done.And I will jump in with a few of his roles in high-performance in a moment but one thing that was nice about talking to Simon was when you have someone that has been around for so long (sorry if that makes you sound old Simon). But when you're around long enough, you've seen many things come and go - so it was nice to hear what he prioritizes in coaching and cycling performance. And it's not what you might first think when you hear he was Head of Performance Support and Innovation at Team Sky.But just so we're clear on Simon's experience, he started out as a sports science graduate from Cardiff University and became a Sports Scientist with British Cycling just months later. He would go on to coach the Great Briton team pursuit riders through several Olympic cycles before taking up a job managing the Western Australia Institute of Sport, then moving to Team Sky, before his last role as AusCycling Performance Director for the last Olympic cycle.Guest panelist:Simon Joneshttps://www.linkedin.com/in/simonjones5/The podcast co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Is WorldTour Racing Actually Getting Harder?https://beyondthepeloton.substack.com/p/is-top-level-racing-actually-getting?fbclid=IwAR2f13_oQKAcEFztN0lLpkEDVSxZ2EQJ9qfqI7-nFel7YFdNGUXEKCYOEEw

Follow this link to take the listener Survey: Take the SurveyOr copy and paste the URL below into your internet browser:https://forms.gle/dCkiBuWDSdetwquH8In this part two on critical power (CP) we continue our conversation with Jason Bartram and cover W' and W' balance. Additionally, we consider what the CP metrics can realistically add to your cycling performance and coaching practice. And… it might actually surprise you what Jason's (JB's) takeaways are for these measures, after studying them for 7+ years and coaching cyclists at the elite level.Jason Bartram, PhDc is the former Australian National Women's Track Team coach, former sports scientist for AusCycling and the Australian Institute of Sport, and current PhD candidate studying critical power, W', and W' balance in elite track athletes. Guest panelist:Jason Bartram, PhDchttps://www.linkedin.com/in/jason-bartram/The podcast co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Accuracy of W′ Recovery Kinetics in High Performance Cyclists—Modeling Intermittent Work Capacityhttps://journals.humankinetics.com/view/journals/ijspp/13/6/article-p724.xmlValidating an Adjustment to the Intermittent Critical Power Model for Elite Cyclists—Modeling W′ Balance During World Cup Team Pursuit Performanceshttps://journals.humankinetics.com/view/journals/ijspp/aop/article-10.1123-ijspp.2020-0444/article-10.1123-ijspp.2020-0444.xmlA comparative analysis of critical power models in elite road cyclistshttps://www.sciencedirect.com/science/article/pii/S2665944121000171The W′ Balance Model: Mathematical and Methodological Considerationshttps://journals.humankinetics.com/view/journals/ijspp/16/11/article-p1561.xml

Follow this link to take the listener Survey: Take the SurveyOr copy and paste the URL below into your internet browser:https://forms.gle/viTs898Y7vzLdacd8Is there a better measure of threshold for cyclists out there than FTP? Yes! We think there is. Welcome to the world of critical power (CP), W', and W' balance- truly science-based measures related to the “anaerobic” threshold.While the advantages of CP over FTP are many, its determination is a bit more complicated than 95% of your 20-minute power. Because of this, we have brought CP expert, Jason Bartram, onto the show to help facilitate this two-part conversation about the best practice for utilizing CP in your cycling training and coaching. In this episode, we focus mainly on CP and the power duration curve.Jason Bartram, PhDc is the former Australian National Women's Track Team coach, former sports scientist for AusCycling and the Australian Institute of Sport, and current PhD candidate studying critical power, W', and W' balance in elite track athletes. Guest panelist:Jason Bartram, PhDchttps://www.linkedin.com/in/jason-bartram/The podcast co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Predicting Critical Power in Elite Cyclists: Questioning the Validity of the 3-Minute All-Out Testhttps://journals.humankinetics.com/view/journals/ijspp/12/6/article-p783.xmlRelative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic Review and Meta-Analysishttps://link.springer.com/article/10.1007%2Fs40279-020-01314-8The Physiological Basis of Athletic Recordshttps://link.springer.com/article/10.1007%2Fs40279-020-01314-8

Damian Ruse Buzzsprout-9739090 Fri, 17 Dec 2021 12:00:00 +0100

The performance mind may be touted as the last frontier of human performance - but what we're talking about today has nothing to do with the exploration of the various factors that affect endurance and how much -- or how little -- we know about each of them.Today it's all about concrete insights by doing an inventory of your mental strengths and weaknesses and then using some recommended tools and skills to improve your mental performance in two ways - one, make your bad days less bad and two, make your good days more gooder or I should, better.Because if we're talking about longevity which is how I see people get to their potential - no shortcuts - what you do on the bad days matters more than the good days. Meaning, what you do when you don't feel like it - when everything seems hard - matters more to the ultimate outcome of performance than what you do when it's easy.And your mental state plays a key role in that.Show Sponsor:For a limited time, Hammerhead has an incredible deal - buy a Karoo 2 at hammerhead.io/trade and get up to $170 when you trade in your current cycling computer.That's a rebate of up to $170 when you trade up to a Karoo 2 from Hammerhead, and trade in your current cycling computer, only for a limited time.This offer won't last long and it's only available at hammerhead.io/trade, so don't wait to trade in and trade up to a Karoo 2 today and get up to $170 off your purchase. That's hammerhead.io/trade to get your trade started today.

This is a bonus episode where Jason Answers a question from Harry Sweeny on thermoregulation and how it affects WorldTour riders. If you ever ride around in the cold you will find this interesting. This is Jason Boynton, Ph.D. from boyntoncoaching.com answering the question. The Cycling Performance Club is also brought to you by Damian Ruse of semiprocycling.com and Cyrus Monk of cyclistscientist.com.Find us here:Instagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpod

This week we talk to World Tour neo-pro Harry Sweeny about his journey to the top level of the sport. How he has developed as a rider through national programs and Continental racing, and how things are different at the top level.Show Sponsor:For a limited time, Hammerhead has an incredible deal - buy a Karoo 2 at hammerhead.io/trade and get up to $170 when you trade in your current cycling computer.That's a rebate of up to $170 when you trade up to a Karoo 2 from Hammerhead, and trade-in your current cycling computer, only for a limited time.This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comFind us here:Instagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpod

We bring our very first guest onto the show, pro cyclist for EF Education Nippo, Jimmy Whelan. We discuss his transition from running to cycling and quick rise through the cycling ranks. Show Sponsor:For a limited time, Semi-Pro Cycling podcast listeners can get a free Hammerhead Heart Rate Monitor with the purchase of a Karoo 2. Visit hammerhead.io right now and use promo code SEMIPRO at checkout to get yours today.That's a free Hammerhead Heart Rate Monitor with the purchase of a Karoo 2 when you go to Hammerhead.io and use promo code SEMIPRO, only for a limited time.Don't forget to use our special promo code, because it supports our show! That's Hammerhead.io, promo code SEMIPRO, and get your Karoo 2 and a free heart rate monitor today.This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comDo you agree or disagree with our views on performance? We would love to hear your opinion. Find us on social media and let us know ;)Instagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpod

In this episode we take a look at the current performance model of cycling at all levels and ask the question - can we do better?Show Sponsor:For a limited time, Semi-Pro Cycling podcast listeners can get a free Hammerhead Heart Rate Monitor with the purchase of a Karoo 2. Visit hammerhead.io right now and use promo code SEMIPRO at checkout to get yours today.That's a free Hammerhead Heart Rate Monitor with the purchase of a Karoo 2 when you go to Hammerhead.io and use promo code SEMIPRO, only for a limited time.Don't forget to use our special promo code, because it supports our show! That's Hammerhead.io, promo code SEMIPRO, and get your Karoo 2 and a free heart rate monitor today.This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comDo you agree or disagree with our views on performance? We would love to hear your opinion. Find us on social media and let us know ;)Instagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpod

I'll be upfront here - it's a bit of a clickbaity title so to be clear I coach one rider at pro-level - the level under the World Tour. This rider, Jay Vine, won the Zwift Academy and as his longtime coach, we continued to work together where he rode both pro and world tour races including a grand tour, La Vuelta ESpaña. It's been a hard but rewarding year and I've learned a lot about myself and the pro cycling world. So in this episode, we're going to take a look at the lessons I've learned from a year at the top level of the sport. Also, on the radar is a collection of amazingly useful technology and products you never knew existed.For a limited time, Semi-Pro Cycling podcast listeners can get a free Hammerhead Heart Rate Monitor for with the purchase of a Karoo 2. Visit hammerhead.io right now and use promo code SEMIPRO at checkout to get yours today.That's a free Hammerhead Heart Rate Monitor with the purchase of a Karoo 2 when you go to Hammerhead.io and use promo code SEMIPRO, only for a limited time.Don't forget to use our special promo code, because it supports our show! That's Hammerhead.io, promo code SEMIPRO, and get your Karoo 2 and a free heart rate monitor today.

There's plenty of information around how to conduct blood lactate tests, but information on why we test blood lactate is often entangled with conflicts of interest. In Part 2 of our blood lactate testing episode, we continue our discussion on whether blood lactate testing is necessary or valuable for training cyclists in 2021 and beyond.This episode includes alternatives to blood lactate testing, a critical thinking exercise around the claims of blood lactate testing, and our conclusions.1:00 Reasons for blood lactate testing8:30 How much does this measure relate to performance?13:00 Error involved in blood lactate testing18:40 Do we ever stop using certain tests?20:45 What are the alternatives?30:00 Critical thinking exercise37:50 Is training in more accurate training zones more beneficial?43:30 ConclusionsThis episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:Lactate in contemporary biology: a phoenix risenhttps://physoc.onlinelibrary.wiley.com/doi/10.1113/JP280955The maximal metabolic steady state: redefining the ‘gold standard'https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098

Lactate and its association with exercise has been known for more than 200 years after Jöns Jakob first observed it in the muscles of hunted stags. Consequently, knowledge of its relationship with exercise is deeply rooted in both popular culture and among endurance athletes. However, more recent research has demonstrated lactate's presence during exercise has largely been misunderstood for much of this time.During this two part series, we do a deep dive into all things lactate to assess whether or not we should still be blood lactate testing cyclists, and whether there are better alternatives. So, before you decide to participate in a blood lactate test or recommend one for an athlete, you should definitely give these episodes a listen to make sure you are considering all the pros and cons. Or, listen for the myth-busting and rabbit holes this conversation necessarily gets into.3:30 The hosts' experience with blood lactate testing9:25 Who is blood lactate testing?12:10 Blood lactate quiz22:45 Why did we start looking at lactate during exercise?28:40 Some biochemistry of lactate metabolism35:35 Why do we blood lactate test cyclists?43:00 Types of lactate thresholds?46:55 Blood lactate testing methods53:45 Practical considerationsFor a limited time, Semi-Pro Cycling podcast listeners can get a free Hammerhead Heart Rate Monitor with the purchase of a Karoo 2. Visit hammerhead.io right now and use promo code SEMIPRO at checkout to get yours today.This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:Lactate in contemporary biology: a phoenix risenhttps://physoc.onlinelibrary.wiley.com/doi/10.1113/JP280955The maximal metabolic steady state: redefining the ‘gold standard'https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098

Listen in as we guide you through everything you need to complete a successful Everesting.The idea is fairly simple but climbing 8,848m on a bicycle in one ride is not easy. It can be done with the right knowledge, though. So 7 years after Cyrus did his Everesting - we sit down and go through everything you need to complete a successful Everesting.This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpod

We take a dive into the nasal passage and look at whether there are performance gains to be obtained through nose breathing. This leads to a discussion around how we evaluate interventions and make decisions on whether they're worth implementing for ourselves and our athletes.2:30 How do we normally breathe during exercise?8:25 What are the claimed benefits of nose breathing over mouth breathing?9:15 Are we getting too much oxygen?21:15 What do the studies show?29:25 What level of evidence do you require to apply an intervention?38:30 If it's free and easy, should you try it anyway?46:55 How much does air intake affect endurance performance?55:10 But the nose is a filter and humidifier, does that help?This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:Oxygen - Haemoglobin Dissociation Curve Explainerhttps://www.youtube.com/watch?v=BYGPkRFvzOc&ab_channel=ArmandoHasudunganOronasal Distribution of Ventilation at Different Ageshttps://www.tandfonline.com/doi/abs/10.1080/00039899709602874The switching point from nasal to oronasal breathinghttps://www.sciencedirect.com/science/article/pii/0034568780901048Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responseshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466403/ Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathinghttps://www.journals.aiac.org.au/index.php/IJKSS/article/view/4400 

Last week we discussed the theory surrounding testing cyclists. This week we build on that discussion and look at ways the underlying theory can be applied to testing cyclists in a practical sense.We investigate how appropriate testing should be selected and administered and also provide information on how to evaluate the data that these tests provide.1:20 Test selection.5:40 Metabolic energy system specificity.7:50 Biomechanical movement pattern specificity.12:10 Characteristics of the athlete being tested.16:45 Environmental factors.21:45 Test Administration - Health and safety.24:20 Selection and training of the tester.34:35 Data collection.38:05 Testing format (batteries, trials, sequence of tests).50:05 Preparing an athlete for testing.65:00 Psychological impact of a bad test result on the athlete.75:00 Evaluation of Test DataThis episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:NSCA's Essentials of Strength Training and Conditioning 4th Editionhttps://us.humankinetics.com/products/essentials-of-strength-training-and-conditioning-4th-edition-with-hkpropel-access Physiological Testing for the Athlete: Hype or Help?https://journals.sagepub.com/doi/abs/10.1260/174795406777641203An Introduction to Cyclist Testinghttps://www.boyntoncoaching.com/2012/09/12/introduction-to-cyclist-testing/Performance Testing Cyclistshttps://www.boyntoncoaching.com/2012/09/26/cyclist-testing-an-introduction-to-performance-testing/

Testing cyclists is a key component of a science-based approach to improving cycling performance. And there is a surprising amount of important theory to consider and apply when it comes to the practice of testing this cohort of athletes. Indeed, the breadth and importance of testing cyclists is so great that our discussion on the topic ended up spanning two full episodes!So buckle up there, cycling performance enthusiast! It's time to get deep into athlete testing theory and practical considerations! 4:10 The hosts' experience with testing.8:05 Why do we test athletes?13:20 Evaluation of test quality14:10 Test validity.29:40 Test reliability.37:10 Testing Error (air??)47:15 Best practises for real world coaches and athletes.This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodReferences:NSCA's Essentials of Strength Training and Conditioning 4th Editionhttps://us.humankinetics.com/products/essentials-of-strength-training-and-conditioning-4th-edition-with-hkpropel-access 

Take a look inside the planning and execution of a 3-week altitude training camp in preparation for a Grand Tour and learn how you can run your own.When you coach an athlete that gets the call up to ride a Grand Tour, you can bet that I'll do everything I can to make sure they are in the form of their life. So when there was space on the calendar for a training camp - we both went all-in on an altitude training camp. It was a great learning experience and I'm here to share the steps I took in planning and preparation but also the takeaways and what I'll change next time.Click here to get your copy of the Athlete Altitude Training Camp Manual with a free trial of the Cycling Science Digest (cancel anytime).

This week the co-hosts challenge each other with hypothetical athlete cases. Each cyclist differs in physiology, cycling background, and lifestyle, but they are all seeking to improve performance and reach specific competition goals. What follows for each case is an impromptu discussion on the techniques, and initial steps, we would implement, as coaches, to help these athletes achieve their cycling goals.1:50 Tying up loose ends from the previous interval pacing episode.6:30: Sarah - 34 yo, triathlete for 12 years, month off due to stress fracture while training for an ironman. Goals: race first road race, 120km gran fondo.30:30: Bob - 58 yo, 80 kg, 179 cm. Professor, married with two kids. 3 years cycling experience with one year of racing. Successful cross country runner in high school and college. Goals: Win his first cat 4 race, podium at Master's national champs.55:05 Ben - 21 yo, good all around power profile, cyclist for 6 years, top 20 in U19 national champs, part time work and university. Goals: Gain results at national level, step up to continental or professional ranks.This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpod

Your time and money are valuable. That's why it is important to invest these commodities wisely and carefully consider the claims of products and practices meant to improve your cycling performance. This week each of us deep-dive into a product or claim that has recently triggered our skeptical spider senses. Things that made us stop and say, “Is that true?” and “Does that even improve cycling performance?”.Herein we investigate: Normatec recovery boots, lactic acid buffering lotions, and a blog providing back pain advice for cyclists.1:30 Sign up for the Strava study! See link below for information!3:15 The value of skepticism.7:35 Normatec boots. What are they? Do they improve recovery as they claim to? Should you invest your money in them?20:45 Lactic acid buffering lotions. Do they actually improve endurance performance? Should you include them in your race day arsenal?44:50 Advice for treating cyclist back pain given in a TrainingPeaks blog vs. a response from a trained medical professional.71:30 The value of critical thinking for athletes and coaches.This episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodEpisode #11 References:Strava study information:https://twitter.com/akreutzer82/status/1412425084086763538/photo/1Topical Sodium Bicarbonate: No Improvement in Blood Buffering Capacity or Exercise Performancehttps://pubmed.ncbi.nlm.nih.gov/32575069/Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literaturehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257613/Myth or Reality-Transdermal Magnesium?https://pubmed.ncbi.nlm.nih.gov/28788060/How to Help Cyclists Reduce Low Back Painhttps://www.trainingpeaks.com/coach-blog/how-to-help-cyclists-reduce-low-back-pain/Christopher Schwenker, P.T.'s blog- The Zommuniquehttps://thezommunique.com/Optimizing recovery to support multi-evening cycling competition performancehttps://pubmed.ncbi.nlm.nih.gov/30589619/ The Effects of Intermittent Pneumatic Compression on the Reduction of Exercise-Induced Muscle Damage in Endurance Athletes: A Critically Appraised Topichttps://pubmed.ncbi.nlm.nih.gov/30589619/

1:30 A training advice anecdote6:40 Interval pacing athlete conversation9:45 Oxygen-deficit and ‘lag' in VO2 increase during an interval15:20 What is the purpose of interval training?21:55 Which specific intervals are we looking at?24:00 How much time can you spend at >90%VO2max during a session29:35 Where does the research currently sit?43:30 How can we apply this research to design an interval session?46:45 Which athletes will ‘declining intensity' or ‘fast-start' intervals work best for?50:55 Non-physiological factors around interval pacing54:35 Being aware of power as an external measure62:25 Making use of the limited research available66:00 Applications and conclusionsThis episode's panel:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodEpisode #10 References:The slow component of O2 uptake kinetics during heavy exercisehttps://pubmed.ncbi.nlm.nih.gov/7741865/Decreasing Power Output Increases Aerobic Contribution During Low-Volume Severe-Intensity Intermittent Exercisehttps://pubmed.ncbi.nlm.nih.gov/26308828/How Does Interval-Training Prescription Affect Physiological and Perceptual Responses?https://pubmed.ncbi.nlm.nih.gov/28051345/Effects of Priming and Pacing Strategy on VO2 Kinetics and Cycling Performancehttps://pubmed.ncbi.nlm.nih.gov/26355418/Pacing, the Missing Piece of the Puzzle to High Intensity Interval Traininghttps://pubmed.ncbi.nlm.nih.gov/25415386/The Manipulation of Pace within Endurance Sporthttps://www.frontiersin.org/articles/10.3389/fphys.2017.00102/fullSimilar time near VO2max regardless of work rate manipulation in cycling interval traininghttps://pubmed.ncbi.nlm.nih.gov/34261134/Acute Cardiopulmonary, Metabolic, and Neuromuscular Responses to Severe-Intensity Intermittent Exerciseshttps://pubmed.ncbi.nlm.nih.gov/28704307/Influence of Work-Interval Intensity and Duration on Time Spent at a High Percentage of VO2max During Intermittent Supramaximal Exercisehttps://pubmed.ncbi.nlm.nih.gov/19910820/

2:10 More momentum for Critical Power over FTP7:30 What is the research supporting warm-ups for endurance events?12:30 What happens within the body during a warm-up?21:10 Psychological benefit to warm-ups24:25 Effect of warm-ups on performance28:50 Which subjects are used in this research?31:25 Does a warm-up really matter at all?35:00 Downsides to a warm-up36:55 Warming up for a specific phase within an endurance race39:10 What are the pros doing?42:35 Listener question on warm-up for an FTP test47:00 Recommendations57:40 Environmental factors affecting choice of warm-up70:50 ConclusionsThis episode's panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodEpisode #9 References:Could Critical Power be a better alternative to FTP for training?https://www.bikeradar.com/advice/fitness-and-training/critical-power/Effects of mild whole body hypothermia on self-paced exercise performancehttps://journals.physiology.org/doi/full/10.1152/japplphysiol.01134.2017Effects of ambient temperature on the capacity to perform prolonged cycle exercise in manhttps://journals.lww.com/acsm-msse/Fulltext/1997/09000/Effects_of_ambient_temperature_on_the_capacity_to.18.aspxErgogenic effects of precooling with cold water immersion and ice ingestion: A meta-analysishttps://www.tandfonline.com/doi/abs/10.1080/17461391.2017.1405077?journalCode=tejs20Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It?https://pubmed.ncbi.nlm.nih.gov/32182586/THE EFFECTS OF WARM-UP DURATION ON CYCLING TIME TRIAL PERFORMANCE IN TRAINED CYCLISTShttp://psjd.icm.edu.pl/psjd/element/bwmeta1.element.psjd-5f06136b-bdf0-411d-9f55-6c238b7a4380Warm-Up Strategies for Sport and Exercise: Mechanisms and Applicationshttps://pubmed.ncbi.nlm.nih.gov/26400696/Effect of Warm-Up Exercise upon Muscular Performance Using Hypnosis to Control the Psychological Variablehttps://www.tandfonline.com/doi/abs/10.1080/10671188.1961.10762072

You probably realize that ‘threshold' is an important measure for endurance athletes. But there seem to be many different types of thresholds measures out there, and that might be confusing for some. In this episode, the panel explores the many types of thresholds (e.g. FTP, critical power, lactate threshold): how they are determined, whether they are the same or different, whether they are interchangeable, how they relate to each other, and what it all means for the real-world coach and cyclist.2:31 What is ‘threshold'?3:00 Exercise domains10:45 What are the purposes of determining threshold?14:33 What are the main thresholds measured in endurance sport?18:15 Functional threshold power23:48 Critical power30:46 Lactate thresholds40:37 Ventilatory thresholds44:40 How the thresholds compare with each other56:40 General conclusions70:10 Thought experiment: does threshold even matter in modern endurance training?Episode #8 References:The Maximal Metabolic Steady State: Redefining the ‘Gold Standard'https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098Relationship Between the Critical Power Test and a 20-min Functional Threshold Power Test in Cyclinghttps://www.frontiersin.org/articles/10.3389/fphys.2020.613151/fullRoad cycle TT performance: Relationship to the power-duration model and association with FTPhttps://www.tandfonline.com/doi/abs/10.1080/02640414.2018.1535772?journalCode=rjsp20Reliability of the Functional Threshold Power in Competitive Cyclistshttps://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-1018-1965Is the Functional Threshold Power Interchangeable With the Maximal Lactate Steady State in Trained Cyclists?https://journals.humankinetics.com/view/journals/ijspp/14/8/article-p1029.xmlIs the Functional Threshold Power a Valid Metric to Estimate the Maximal Lactate Steady State in Cyclists?https://journals.lww.com/nsca-jscr/Abstract/9000/Is_the_Functional_Threshold_Power_a_Valid_Metric.94643.aspxMaximal Lactate Steady State Versus the 20-Minute Functional Threshold Power Test in Well-Trained Individuals: “Watts” the Big Deal?https://journals.humankinetics.com/view/journals/ijspp/15/4/article-p541.xmlFunctional Threshold Power Is Not Equivalent to Lactate Parameters in Trained Cyclistshttps://journals.lww.com/nsca-jscr/Abstract/9000/Functional_Threshold_Power_Is_Not_Equivalent_to.94787.aspxFunctional Threshold Power: Relationship With Respiratory Compensation Point and Effects of Various Warm-Up Protocolshttps://journals.humankinetics.com/view/journals/ijspp/15/7/article-p1047.xmlRelative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic Review and Meta‑Analysishttps://link.springer.com/article/10.1007%2Fs40279-020-01314-8

2:55 Listener feedback6:05 What is SEVEN?11:05 Race day factors that could be rectified ‘easily'.15:25 Ride analysis from the 2021 edition of SEVEN.32:30 How to make the required improvements for a beginner athlete.40:30 Does CTL correlate with FTP? What is the relationship and where does it end?45:10 The importance of training age when seeking rapid improvement.48:20 An example of CTL and FTP not being tied together if the training isn't right.51:30 Training for physiology vs. training for an event.53:50 Getting wonky: allocating percentage time improvements for each area.This episode's panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperfromanceclubFacebook: @cyclingperfromanceclubTwitter: @cyclingclubpodSpecial thanks to Chris for giving us his ride file from SEVEN for analysis.

Host topics covered in this episode:1:20 A few years ago it was claimed that FTP was dead. We discuss whether the newer alternatives have any sound scientific rationale behind them and why FTP, despite its flaws, is still being used.13:00 The amateur to professional cyclist roadmap15:00 Prerequisites to performance, i.e. what you have to be born with.24:00 Development through junior training and racing. Is it essential to become a professional? What should be the focus during this phase?39:10 Training with a program. We discuss the benefit of having a coach or mentor and getting some help before arriving at the start line of your first race.48:40 Amateur racing. What are the different levels? We discuss the importance of learning to win, and learning skills and racecraft.1:03:25 The big jump from amateur to international level. What are the different paths and different ways to make this leap?1:07:50 Lifestyle changes involved in moving towards the professional ranks. We discuss how pivotal these are in many careers and why the lifestyle isn't as glamorous as it may seem.1:13:10 Differences between the top level and the second and third tiers. What does the published research say?1:20:05 Factors that come into training and race preparation at the professional level that many may not realise.This episode's panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperfromanceclubFacebook: @cyclingperfromanceclubTwitter: @cyclingclubpodEpisode #6 referencesWorkload characteristics and race performance of U23 and elite cyclists during an UCI 2. Pro multistage race (Tour of the Alps) Aerobic fitness variables do not predict the professional career of young cyclistsThe long-term athlete development model: Physiological evidence and applicationEvidence-based prerequisites and precursors of athletic talent: A reviewDiscriminating performance profiles of cycling disciplines

Host topics covered on this episode:1:30 Listener feedback4:20 What is a graded exercise test?8:15 Where do you get your training information? We discuss the differences between layman's articles (e.g. blogs) and peer-reviewed scientific articles as coach/athlete resources.25:55 Continuous improvement is important as a coach. We discuss what is on our “coaching to-do lists”:Nose breathing; functional reserve capacity (FRC); critical power vs. FTP; mental skills toolbox; gaining more experience; male vs. female endurance training; alternatives to performance management chart (PMC) (Trainingpeaks); continuous glucose monitoring; Aerolab vs. Aerotune; Golden Cheetah and R analyses; training during caloric deficit; altitude training in Europe; grit questionnaires.Audience Question:86:00 General advice for entry level cyclists.This episode's panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperfromanceclubFacebook: @cyclingperfromanceclubTwitter: @cyclingclubpodEpisode #5 referencesSPC126 – How to apply science to your cycling with Jason Boynton M.S.https://podcasts.apple.com/us/podcast/semi-pro-cycling/id541555808?i=1000354428181The maximal metabolic steady: redefining the ‘gold standard'https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098Will big lungs make you a better cyclist?https://www.trainingpeaks.com/blog/busting-the-big-lungs-myth/Intuitively using training technology with David Martinhttps://podcasts.apple.com/id/podcast/intuitively-using-training-technology-with-david-martin/id1435395422?i=1000523066925Humans in hypoxia: A conspiracy of maladaptation!https://journals.physiology.org/doi/full/10.1152/physiol.00007.2015Aspetar hypoxia and altitude presentationshttps://www.youtube.com/watch?v=7ANwpVZCJNwhttps://www.youtube.com/watch?v=ED9-AwtJ6wIhttps://www.youtube.com/watch?v=kBL-N6gkVbAhttps://www.youtube.com/watch?v=ScmsMYv4fAUHow to get more grit in your lifehttps://freakonomics.com/podcast/grit/3 steps to becoming a better cyclisthttps://www.trainingpeaks.com/blog/three-steps-to-becoming-a-better-cyclist