Spill The Watts

We've only gone and bagged ourselves another National Champ! Riding for Team Spectra Racing, Xan Crees just won the Elite Women's Cyclocross British Championships, and is here to talk to us today about her life and how she got to this position, but also talk us through the race of her life too. In this podcast, we will get to know about: - Xan's upbringing - What life has been like getting to where she is now - How she balances part time employment with traveling and bike racing - And of course, how the race was won This was such a great conversation, Xan is such a wonderful unique character and it was really nice to hear her insights into all things cross racing. If you want to follow Xan's journey, her IG: https://www.instagram.com/xancrees/ If you'd like to buy me a coffee: https://buymeacoffee.com/spillthewatts?l=en

*Warning graphic stories* Nick Cooper was a very good cyclist, racing at the top level on the road in the UK and across the continent. This all changed when he was struck by a car (whom the driver was high) sending him flying up in the air and landing on the road with many potentially life changing injuries. (see CCTV footage in link below). In this podcast, we will talk at length about the incident itself, the recovery process involved, to what extent this played its part on his mental health and the friends and family involved, and where he is at with things currently. This podcast did get very deep, emotional, and graphic at times, so please be warned. CCTV footage / story: https://road.cc/content/news/drug-driver-avoids-jail-horrific-cyclist-crash-310681 Nick's Instagram: https://www.instagram.com/_nickcooper_/ Buy me a coffee: https://buymeacoffee.com/spillthewatts?l=en

Tim is the team manager / DS of Shibden Apex RT which is the top ranked women's junior team in the WORLD. This team has been developing future stars for many years now, with the likes of Cat Ferguson and Imogen Wolff (Previous guests of the pod) both honing in their skills and talents to go on to further pro teams. The work that goes into being a team manager is hugely underrated, and in this podcast we hope to spread some light onto what is involved. We also talk about: How important sponsors are for teams What each of the girls does on a race weekend? How the parents are such key roles for the riders. And what pro teams are actually looking for?

Vicky Walshaw is a nutrition consultant supporting ambitious and active individuals. She has a First Class Bachelor of Science in Nutritional Sciences, a Diploma in Personalised Nutrition Practice, and she is a Former Clinical Nurse. In this very detailed nutrition podcast, we will be talking in depth about a lot of commonly asked questions in the Cycling performance circle with regards to weight management, macro nutrient intake, eating around training and racing, and how to balance weight loss with performance goals. This podcast is based around a case study of one of my clients, who asked me some weight loss related questions recently. I am confident the information in this pod will be applicable to many people, at all levels of cycling performance. You can get in touch with Vicky at: https://www.instagram.com/vickywalshawnutrition/ If you like this podcast, please buy me a coffee at: https://buymeacoffee.com/spillthewatts?l=en

Today's guest is Dr Tom Mwambingu, who is a consultant cardiologist with expertise in sports cardiology, general cardiology, exercise prescription and cardiac imaging.Covid-19 has been around us for many years now. We've seen many strains of the virus, and it's affected many people in lots of different ways. Outside of normal population, we have seen countless athletic population also suffering with short and long term effects from contracting the disease too. These include many pro and amateur cyclists who have had issues post Covid, meaning they have to have months, sometimes years off exercise. From experience, since the virus is now less “in the media” athletes are taking far too relaxed approach to it, and are often training even when they have a firm knowledge they are ill with it, and not considering the long-lasting affects. The reason for this podcast is that I want to voice the risks associated with this and make it more common knowledge of why we still need to take this disease seriously. Training and racing with Covid-19 can not only have short term return to exercise limitations, but it can have long lasting effects to your heart and overall health. In this episode, expect to learn: - What COVID-19 is and how it affects us as athletes?- What is pericarditis and myocarditis?- What are the symptoms of these?- Why we should be concerned as athletes?- What is an appropriate return to exercise protocol? Share far and wide!

Peter is a Strength & Conditioning coach, qualified with a Bachelors degree in Sport & Exercise Science and Masters in Strength & Conditioning. Peter has lead the S&C support for all Olympic endurance squads across track, road and mountain bike, playing a vital role in many medal successes. Peter has been the strength and conditioning coach for many pro cyclists in the past and present including Josh Tarling, Josie Knight, and Fred Wright, and had recently set up his own Cycling strength company Pro cycling strength. In this podcast, we will talk through 8 key factors to consider for your strength and conditioning, which will give you the best strength of gains to optimise Cycling Performance. Take notes, and enjoy! -------- You can get in touch with Peter here: Email: ⁠peter@procyclingstrength.com⁠ Website: ⁠https://www.procyclingstrength.com/⁠ Instagram: ⁠https://www.instagram.com/pjhgascoigne_coach/⁠

2 days ago, I completed the 26.2 miles of the Yorkshire Marathon. I set out with a very clear goal in my head of getting a sub-3hour time, and was very public about this. The race did not go to plan, I failed miserably at what I set out to do, and was without a doubt, the hardest race I have ever had to endure for many reasons. I feel much better than I expected to feel since finishing the race mentally, and I have learnt a lot from the whole experience. Come along with me, and let me talk you through it.

Cat Ferguson is arguably the most talked about female cyclist in the world right now – and for good reason. Only a few weeks ago, Cat did the double, winning both the Worlds TT and the Worlds Road race as a Junior. Not only that, but only a few days ago she just won the Binche Chimay Binche as her second pro win for Movistar and first since becoming junior world champion. Cat has been on this podcast before, back in July last year which was a few weeks before her 2023 Worlds performance. In this podcast, we will learn about her journey in the last 12 months, the disappointment which came in Glasgow, we talk about her signing with Movistar, and what her Worlds results really meant to her this year. In this podcast, we will talk about all things bike racing, nutrition, what life is like for her, what she has changed and how she keeps getting faster.

The 3 Peaks Cyclo-Cross is staged in the Yorkshire Dales every year at the end of September. It is the toughest and biggest Cyclo-Cross event in the UK!. Rob Jebb has won this prestigious race more than anyone else, a whopping 13 times in his lifetime! In this podcast we will talk about Rob's early years in sport, what life is like racing now, some tips and tricks of how to ride the three peaks, what equipment considerations there are, and how you should manipulate your training going into the event. If you're racing the three peaks this year, or want to give it a go, this is not one to miss!

Racing Cross Country for Cannondale Factory Racing, Charlie was the 2019 Junior World Champion, and, more recently, the 2023 World Champion (U23) at his home worlds in Scotland. On top of that, he is a multiple British national Champion, and has bagged a 2nd at a round of the World Cup this year at Les Gets, and had a phenomenal few rides only a few weeks ago in the 2024 Olympics XC, and the World champs in Andorra. In this podcast, we will get to know about: - Charlie's upbringing - What life has been like getting to where he is now - What he does when he's not racing - His relationship with other riders at the top - What Charlie's favorite places to ride are - And of course, all the FEELS from the worlds

An update on what's been going on the past few months, insights into my life - from racing, to dealing with fraudsters, and then what the rest of the year has to offer.

Svenja was the WINNER of the Unbound XL 2024 - which is arguably the biggest endurance gravel race in the world - and at 350miles, over savage hilly terrain and in severe Kansas heat, it's no easy day out. Outside of this, she has many other great results both on the road and the off-road - all whilst studying a masters in Biology and Sport. In this podcast, we will talk about her upbringing, her early years in the sport, what made her transition from the road to gravel, her unbound XL experience, her relationship with social media and her view on comparing herself to others and what life is like doing what she does now. Svenja's IG: https://www.instagram.com/svenja__betz/ My IG: https://www.instagram.com/spill_the_watts/ Buy me a Coffee: https://buymeacoffee.com/spillthewatts

Rob is a 25 year old British rider, who rides for Tekkers CC, and is the current leader of the National Circuit series. Rob has also Won the Tour de la Mirabelle and Paris Troyes in 2022, which are both UCI 1.2 races In that same year, he also won the National Road series, with 1st place at Lancaster and Colne. He has been on teams such as Canyon DHB, WiV SunGod, and Team Wiggins in the past. In this podcast, we will get to know more about what makes Rob such a great bike rider, what life is like for Rob when he is not on his bike, what life was like racing full time for teams such as Wiggins and Canyon, and what Rob's pre-race protocol is. We will talk about his upbringing, his early years in the sport, and what makes him dominate the crit series this year so far. What an absolutely down to earth, top bloke!

Emma is the newly crowned National Crit Champion. Emma, who rides for the Green Edge Cycling's Women's Continental team has recently won the stripes at Darlington, with an impressive show of tactics, timing, and also one hell of a final sprint power.  She is now a full time cyclist, and races all across the continent. In this podcast, we will talk about her upbringing, her early years in the sport, how BMX racing shaped the rider she is today, what life is like being full time, how her training has changed over the years and of course, how the National Title was Won.

Marinus was the 2021 Welsh National Road Race Champion, and is now racing in France. Just like myself, Marinus holds a BSc in Sports and Exercise Science and has a cycling coaching business. What if I were to say that you are very likely riding too fast in your training rides, and that in order to improve your performance you likely need to ride slower? In this conversation, we will be discussing the benefits of long slow endurance riding, and why you are likely doing the majority of your riding at too high of an intensity. Marinus holds very strong views on the importance of sub-LT1 aerobic endurance riding within a cycling training plan. He has also been known to have a unique take on the benefits of “oversized endurance rides” and fits these into his own and his athletes training plans regularly. In this podcast, expect to learn; What are the benefits of long steady endurance rides? Why these should be a staple of any training plan. How do you find your appropriate volume? How much is too much? What kind of intensity should these be ridden at, and how do you find that intensity? Why you should sing a song while riding? How should you fuel these rides?

Kate Macleod is an Online Nutrition and Strength Coach as well as an Elite level Cyclist.Athlete burnout if far too common, and what is most shocking is that it occurs through the whole spectrum of performance from very low amateur level all the way through to professional.Nowadays, especially in cycling, you can't rock up to a national level road or gravel race and manage a top 10 of less than 8 hours of training per week.Add to that spot on race nutrition, a top end bike and in some races a support crew. Non-professional sport is becoming more “professional” in the sense that people are trying to train like the pros, forgetting that they have a full-time job, a family, social life and other responsibilities outside of their training that require energy and brain power.As a result people are trying to do everything at 100% and at some point it gets too much and something has to give.In this podcast, expect to learn:- What is athlete burnout?- How is it caused, and how can it be prevented?- What are the typical signs of burnout?- What training and nutrition considerations are there?This was a very eye opening podcast, which I think a lot of listeners can relate to for one reason or another.

Just me, walking my dog, chatting about life stuff, giving some updates and answering a few questions.

Chris Peden (@Combinedathleticperformance) is a strength and conditioning coach to both amateur and professional cyclists. In a previous podcast, we talked about the benefits of strength training and how we can integrate strength training into your general training plan. In this podcast, we talk specifically about how you should manage strength training when in-season. In this podcast, expect to learn; What are the key manipulations to the session when performing in-season vs off-season? What you should do to limit excessive fatigue and soreness? What key exercises should you include, and also avoid? How jump and plyo training should be performed? And much more... You can lean more about what Chris does by visiting; Links: https://linktr.ee/CPeden IG: https://www.instagram.com/combinedathleticperformance/

The harsh truth of what impact the cyclists diet has on your dental health. We all know that in order to fuel high end cycling performance, we need to be consuming a very high amount of carbohydrates - typically sugary carbohydrates. We have heard for years that sugar isn't good for out teeth, but if you are anything like me, you pass this off as something that just comes with your sport? Have you ever considered what impact these foods are having on out dental health? Dr Alison Crellin is a recently retired dentist, who was a dentist for nearly 40 years. In this podcast, expect to learn about the real impact these sugary foods and drinks are having on out oral health. What the negative impact of poor oral health can have on the performance of an athlete? How we can try and prevent some of these issues from arising And how we can limit the damage of these foods and drinks on our dental health?

Alice is a British professional road racer, who currently rides for UCI Womens World Tour team Canyon-SRAM.   In just two seasons, she has won the elite women's national title at the 2022 British Championships, represented Team GB at the 2022 UCI Road World Championships in Australia, signed a three-year contract to compete on the Women's WorldTour with Canyon-SRAM and has competed in some of the biggest bikes races, from Paris-Roubaix to the Tour de France Femmes. In this podcast, we will talk about her upbringing, her early years in the sport, what life is like inside the pro Peleton, how her training has changed over the years and how she felt wearing the stripes for a year.

Imogen is an 18 year old, elite / U23 cyclists from Yorkshire, who rides for Trinity Racing and Shibden Apex in both cyclocross, road, and on the track. I think many would agree with me that Imogen is on a very steep trajectory in her performance on the bike. I have personally noticed Imogen in the local and national cyclocross scene for many years, each year progressing and getting more impressive rides, then it seems the last 2 years she has really started to emerge into the limelight with results such as; 1st at Trofeo Alfredo Binda Nations Cup 5th at 2023 Road World Champs 3rd U23 at Gavere Cyclocross World Cup In this episode, expect to learn things like, but not exclusive to; What Imogen's go-to snack is What she feels is her key tool to success Where she sees herself in 5-10 years time What her go-to race day breakfast is And much more You can follow her on Instagram; https://www.instagram.com/imogen.wolff/ Or YouTube: https://www.youtube.com/@ImogenWolff If you want to support this podcast, you can buy me a coffee at; https://www.buymeacoffee.com/spillthewatts

Will Girling is the head nutritionist for EF pro cycling. With over a decade in the industry and a sports nutritionist since 2014, Will has fuelled everyone from amateurs to pros, including EF Pro Cycling, but also Olympic competitors, and Tour de France riders. Will is passionate about nutrition, holding a post-graduate Diploma in sport and Exercise Nutrition, an MSc, and currently pursuing a Doctorate In this podcast, we will be talking all things supplements, answering questions such as;What supplements are best for sports performance on race day?What supplements should athletes be taking on a daily basis?What supplements are best for recovery, and in what forms?Is creatine a useful supplement for an endurance athlete?And much more! https://willgirling.com/ Will's instagram: https://www.instagram.com/willgirling/ If you like this episode, you can buy me a coffee at: https://www.buymeacoffee.com/spillthewatts

Many folk in the UK cycling community will known Rapid Rich. The self proclaimed "most famous sh*t rider in the UK”. Formally known as Richard Stoodley, the 63 year old pedal smasher is a prominent name in the hill climbing community, but also well known for his organisation of brilliant events (Tickhill GP). Alongside that though, he also has a great way of showcasing himself to sponsors, and has been able to gather some fantastic brands for his big cyclingadventures and performances. In this podcast, expect to get to know the man behind the legend, who “Rapid” really is. You will hear about his 2 attempts (and failures) at the ATLAS mountain race which is a 1300km race starting in Marrakesh with 21,140m of climbing. We will also hear about Rich's experiences organising the Tickhill GP, and what made it such a good event. Rich has some strong opinions, but I know everyone can vouch for me that knows him he is such a great guy.This is going to be a great listen. If you liked this episode; https://www.buymeacoffee.com/spillthewatts https://www.rapidrich.co.uk/ https://www.instagram.com/rapid_rich/

Chris Peden MSc (@Combinedathleticperformance) is a Strength and Conditioning Coach to both professional and amateur athletes. He has worked with many athletes at the top of their game, including the newly crowned U23 Cyclocross World Champion Zoe Backstedt. In this insightful podcast, we will talk about many aspects strength training. The benefits of it, how to apply it, how to maintain strength through of the season, and common pitfalls, surrounding strength, training, and Cycling. We will tackle questions such as; How many strength sessions should I be doing? How many sets and reps should I be doing? Why you shouldn't be "activation your glutes". When partial reps may be a good idea. What may be holding you back in your lifting? And much, much more. You can get in touch with Chris via his social media: https://www.instagram.com/combinedathleticperformance/ If you liked this episode, and would like to support the podcast, feel free to buy me a coffee at; https://www.buymeacoffee.com/spillthewatts

James Moran is the head of Nutrition at UNO-X Pro Cycling. Before that he has also previously worked for Team Ineos Grenadiers, British Cycling, and the English Institute of Sport, as a clinical dietitian. In this free-flowing open conversation, we will cover many aspects of performance nutrition, we will hear James's take on current fuelling debates going on and how to manipulate carbohydrate intake pre, intra, and post race to optimise performance and recovery. We will talk over some common myths, and the differences between pro and non-elite riders. We will discuss certain supplements to take which may enhance performance, and James will also give us some very cool race nutrition data from the Tour De France. Follow James on Twitter: https://twitter.com/jamesepmoran?lang=en If you liked this episode, you can Buy Me a Coffee, at; buymeacoffee.com/spillthewatts

In this episode, we step away from interviewing high level athletes and we speak to the professionals behind the athlete. Dr Josephine Perry is a chartered psychologist working with those in sport, on the stage and in business to help them overcome their barriers to success so their can achieve their goals. As well as helping world class athletes with their own personal and sport physchology, she also writes blogs for such as cycling weekly, and also writes her own books, which are available on her website. In todays episode, we explore exercise addiction, we find out just how common it is, and what the typical signs of exercise addiction. We also give you some key information to help you overcome exercise addiction if you feel you may be prone to it. This is a very educational and informative talk which I am sure will be very relatable to many listeners.In this podcast we will answer such things as:How do you know if you are addicted to exercise?Is this unhealthy and why?What is clinically happening to us?What can you do to help prevent exercise addiction? Josie's Website: https://performanceinmind.co.uk/ If you liked this episode, you can buy me a coffee at: www.buymeacoffee/spillthewatts

Keira Bond is a 19 year old Elite (U23) Cyclocross racer who has 3 different Nationalities! Growing up, she has spent most of her time in America, but has recently moved to the UK (Sheffield) to follow her University studies and race the National Cyclocross Series. Keira's impressive list of results include a 12th place at the 2022 Cyclocross World Champs as a Junior, 5th in the U23 Road Race National Champs, and 8th at Unbound Gravel against the Elite Women. She has also strung together a few decent impressive results this year while juggling her University studies including 4th at South Shields National Trophy, also against the Elite Women. As with most athletes at the top level, it's not all been easy going for Keira, and she had a big mountain bike crash in April 2022, where she knocked herself out, as well as smashing up 4 teeth, taking her about 3 months to fully recover. In this podcast, expect to learn.. How Keira ended up with 3 different passports by the young age of 19. How the UK cross scene compares to the US. About Keira's World Cup experiences. And how Keira finds racing and training while also Studying, and staying in Uni accommodation. This was a fantastic conversation, and yet again is a fantastic example of why sport and specifically cycling is so wonderful for young people as it gives people fantastic experiences of the world and develops them in many ways both physically and mentally. Buy me a coffee at; buymeacoffee.com/spillthewatts

Many of my listeners will have heard of Ben, as he spans himself across many disciplines. He is one of those talented bike racers who can adapt his skills to suit both the road and the off-road. Ben was the winner at Guilford National Crit, in an amazing display of power and bike handling on the technical course back in July, Chilton lapped all but three riders over the 50-minute race. With this, and some other very impressive results, he went on to win the National series overall. In cyclocross, he has multiple wins and podiums in the national U23 series, and recently had an impressive 21st at Superprestige Neil cyclocross against the best elite riders in the world. Some may be fooled into thinking he is only good at these short intense races (Crits and CX both being around the hour mark). But Ben also has some amazing road wins and results in the UK and across the continent, showing that he has the engine to go much longer and further. Ben is well known for his super relaxed attitude to racing, and had a very bright future ahead of him. He has recently been signed for a new team, and has some big plans ahead of him. If you like this show, buy me a coffee at: www.buymeacoffee.com/spillthewatts

Today's guest is Matt Meanwell, and he has a very interesting story. We all want to be better at something. After all, self improvement is a fantastic feeling and fills you with much positive emotion. But achieving mastery at something we know takes lots of time, years and years of practice, and adjusting your craft. It appears as the years go by, cyclists at the top of their game are generally starting younger and younger, getting younger and lot of my guest have been no different – most have been on a bike longer than they have been able to walk. This is not the case for Matt. Talk about late bloomers, Matt couldn't even call himself a “cyclist” until he was nearly 30 years old, then with only a couple of years under his belt, he even left the sport for a while, to later return in 2021 at the age of 36. Then, once he decided he wanted to race track, it took him 6.5 months of track riding to do the double and win both the National and the World Masters Champs in both the Kilo TT and the sprint. Matt is an absolute beast on a bike, and has the most impressive 0-30s absolute power I have ever seen, ever, so much so that to be honest I didn't think those kind of numbers were possible. He is a keen lifter, and we will talk about the training he does both on and off the bike as well as many other topic areas. It's never too late.

When I think about legends of the sport of hill climbing in the UK, many would agree Adam would be up there at the top of the list. He has been competing at the top of the sport for many years, and has accomplished many of the very best results you can achieve in doing so. As well as winning the national champs, Adam had also won the prestigious Monsal Hill Climb, and many other amazing victories each year. What is also amazing, is that Adam also has many amazing results on the road too - meaning that he has the ability to be on great form all year round. In this episode, expect to learn; What drives adam to keep coming back to this brutal discipline? What it takes to win a national hill climb title Why Adam's laid back approach to racing may be helping him perform at his best What interventions he puts in place to get down to what he calls his race weight.

Giles is the WINNER of the Three Peaks Cyclocross race in 2023 - arguably the most brutal race on skinny tyres in Yorkshire.Giles had been close to winning this race for the 4 years previous to this, and his determination and relentless personality got him to the top step eventually.Winning this race takes an unbelievable amount of fitness, but also a very unique set of skills - and a big set of balls.Aside from winning the three peaks, Giles has also won Battle on the Beach (being the only UK winner) and won many other races across both cyclocross, MTB XC, and even a few on the road!In this episode, Giles will explain all about his multiple previous attempts at winning the Three Peaks, how it all came together for the race in 2023, and what that win really felt like.We will talk about his approach to training, and what three peaks specific work he does. We will talk about life outside of cycling, what he gets up to when he is not riding his bike, and what he has planned for the future.This is an episode I am really looking forward to getting my teeth into, I got to see Giles's three peaks winning ride first hand this year and the speed he went past was astronomical.As ever, make sue you don't miss this!

Something a little different today - Come on a dog walk with me, and let me tell you a story. 2days ago, I completed the Yorkshire Marathon in a time of 3:06. For those who aren't remotely interested in running, this may not be for you. It contains a fair bit of waffling on about marathon prep, training, nutrition. It then goes into the experience itself, including stories of how much suffering I had to endure, why I was annoyed at myself after the event, and how I may have cried (a few times).

Callum is famously known for his huge calves, but he is also a multiple time winner of the most prestigious cycle hill climb in the country – The Monsal Hill climb.Aside from that, he is the current course record holder of multiple hill climbs across the country, and is regularly taking top step, winning events through the season.He is totally transparent with his numbers, and has previously posted some impressive power data with 1 min power over 1000w, 30s over 1400w, and 5s over 2000w, with his peak power >2200w.In this podcast, expect to learn how Callum has an unconventional way of training for the Hill Climb season, how he prepares for Monsal, what he eats on race day, and much much more.This guy is an absolute powerhouse, he crushes watts for fun - He also has a cracking personality, which many can vouch for. Don't miss out.

Robyn is a 19 year old cyclist from Yorkshire, who currently rides for Pro-Noctis - Heidi Kjeldsen - 200 Degrees Coffee.A lot of you will have seen her recently smash it up Micklegate on the last lap to take victory at Lincoln GP this year, but she has also recently backed that result up with a win over in Belgium, 4th in her first ever national TT champs (U23), 3rd at Otley GP, a win at Newark Crit. In this podcast, we will learn about her introduction to cycling, her time racing in Belgium, what she gets up to in her spare time, her excellent Australian accent, and much much more.Stay tuned!

Millie is a 24 year old Paracyclist who recently got a Bronze medal in the Worlds TT on home soil.Millie is one of 25,000 people in the UK to have Charcot-Marie-Tooth Disease (CMT), a neurological condition that damages peripheral nerves.With years of racing experience, and now fresh off the back of the success at the worlds, I have the privilege to get her on to #SpillTheWatts.As ever, make sure you tune into what will be a very interesting, educational and insightful conversation.

The 3 Peaks Cyclo-Cross is staged in the Yorkshire Dales National Park every year at the end of September. It is the toughest and biggest Cyclo-Cross event in the UK. As well as being a National level MTB and Cyclocross rider, in the last 5 years Paul has won the Three Peaks more than anyone else, so who better to give us some key insights and advice? In this episode, expect to learn; What an earth this event is, and why so many people choose to do it? Why Paul thinks he has won the event so many times, and what he did in his prep for the event? How best to train for this event, and what some key 3PCX sessions might be to include in your training Equipment selection, including recommended tyre choice. A full course breakdown, with key features and points in the course to consider. And much, much more. Paul was a great, down to earth guy, and a pleasure to speak to, I got loads from this podcast and I think you will do too - Especially if you are to be taking part in this race at some point soon.

Maddy is a Gravel Racer who rides for the Ribble collective. Based in London, Maddy has a degree in statistics, but after half a year in the City, moving her way up the corporate ladder, she realised the desk job life simply wasn't for her – it was making her unhappy. In more recent times, Maddy is forever fleeing home to go and race her bike across the world. So far, just this year alone she has raced in 8 different countries, including places like Kenya, Mexico and USA. In this podcast, we will get to understand Maddy's unique lifestyle and personality, as well as gaining a better insight into what it takes to endure some of these brutal events and learning about the experiences she gains along the way. Details of how to follow her below: YouTube Channel: https://www.youtube.com/@maddynutt Instagram: https://www.instagram.com/maddy_nutty/ Website: https://www.maddynutt.com/

Fin is a 20 year old (U23) Elite Cyclist for Trinity Racing.He was born and raised in East Yorkshire and I'm pleased to say he's kept the broad accent even with all the travel and races across the continent.He has some amazing results such as a win on GC at the Tour of Alsace and 2nd at Otley GP.In the podcast, you can expect to hear about his unique personality, his childhood upbringing, how he finds life at the sharp end of U23 racing, and how he has dealt with the tough times through his journey so far. As ever, one not to miss!

Abi Smith started cycling as a four-year-old. Today, she is proud to race her second professional season with EF Education-TIBCO-SVB. Growing up in Yorkshire, England, her parents encouraged Abi and her older brother to spend lots of time outside and keep active, and signed them up for the Yorkshire Regional Triathlon Series. Abi competed in the series for eight years before concluding that cycling was her strongest discipline. She switched her focus to road racing in 2018 as a 16-year-old, lining up for the National Youth Road Series that year. Her strength and consistency caught the attention of a British Cycling coach, who offered her a spot in the junior academy program the following season. Abi cut her teeth on the road and on the track with the British Cycling Academy. She calls WorldTour racing with the team the biggest opportunity of her life. The 20-year-old is focused on gaining experience in the peloton and learning from her teammates. The 2022 season offered Abi plenty of new experiences, including spending over 100 kilometers in the breakaway at Scheldeprijs, racing the 10-stage Giro Donne, and competing in the Commonwealth Games. She lists her diesel engine as her greatest asset, which is useful for chasing down breakaways, late race attacks and time trials.

Currently the #1 ranked Junior Woman Cyclist in the World, Cat Ferguson is a Yorkshire cyclist trying to pursue her dreams of becoming a Professional. She races on the road, with recent wins at the European Youth Olympics TT and Road Race, she won the Binda Nationals Cup, and the Tour of Flanders Nations Cup. She also races off-road in cyclocross, being the multiple winner of the National Cyclocross Series and Champs, and multiple top 10's in World Cup events. In this episode, expect to learn things like; What constitutes Cat's personality Her studies in sport psychology and how that benefits her racing Her love for baking and her favorite recipies How she balances her studies with racing and training A typical training week Her morning routine and what she eats for breakfast

A short introduction into what the podcast is about, the reason for the new branding, and what to expect in the coming months.

Has your progress stalled? Have you seen the same results and fitness for a long period of time? Forget the marginal gains - come walk with me while I explain the key principals to consider for continued progression.

Gravel bikes have exploded in popularity in recent years. These wide-tyred, drop-bar machines open up a whole new world of riding possibilities and have also spawned a new bike-racing discipline – gravel racing. There are now gravel races across all four corners of the globe, from single-day events to multi-stage epics. Crucially, however, gravel racing centres around fun and community just as much as it does competition. Today with talk with Amira about all things Gravel, expect to learn first hand at the things to expect, how you should train, and what to look out for.

Are you worried about how people perceive you? Or how you perform? Do you fear how you may fail in sport? In todays podcast we are talking to Alice Pinion, who is a sports mind coach and therapist. We have already had her on the podcast (#65) to talk about all things Sport Psychology, but in this episode we are diving a little deeper and talking about one thing in particular: The Fear of Failure. You can find out more about the services Alice has on offer by visiting her website on: https://www.alicepinion.co.uk/sports-psychology

Today I have teamed up with Cav to talk about all things Criterium racing. We both love a good Crit, and I hope you can hear the passion in our conversation. You will lean things such as: What a Crit is? What makes a Crit so hard? How to race a Crit? Tactics involved Do's and Don'ts when racing Crits How to attach How to win Enjoy!

Come for a walk with me, and let me vent for a while about some recent life changes, the birth of my 2nd child and how life has changed a little in the past 6wks.

In this episode we invite James Roberts from Fit2Ride bike fit, where we talk about all things related to optimising your position on the bike. James owns his own BikeFit company. They are specialist BikeFit is based in Ripponden in the heart of the Yorkshire Hills between Leeds and Manchester and they are dedicated to delivering the highest quality of service tailored to the needs of the customer. The integration between Bike and rider is a key component to Cycling performance and is massively overlooked. In this podcast expect to learn things like; The process behind finding the perfect BikeFit What James's take on finding the optimal crank length is How to find your optimal saddle height What most people are doing wrong with regards to BikeFit And much, much more You can find out more about his services at: Website: http://www.fit2ride.cc/ Instagram: https://www.instagram.com/fit2ridebikefit/ Thank you.

Today, we talk to Dr Josephine Perry, who is a chartered psychologist who works with those in sport, on the stage and in business to help them overcome their barriers to success so their can achieve their goals. Josie has a background in communications and behaviour change having worked for many years in journalism, marketing, public relations and crisis communications across private corporations and government. She has a MSc in Communications, a MSc in Psychology and a MSc in Sport and Exercise Psychology. She also has a PhD in Political Communications. She is a Chartered member of the British Psychological Society (BPS) and a member of the Association of Applied Sports Psychologists (AASP). She is registered with the Health Care Professions Council. She writes features for sports magazines and websites and is regularly quoted in the media on how athletes and other performers can use applied sports psychology to enhance their performance. This was an amazing insightful conversation, one not to be missed. You can find out about, and purchase this book "The 10 Pillars of Success" here: https://performanceinmind.co.uk/books/#PILLARS You can find out more about everything Josie has to offer at her website: https://performanceinmind.co.uk/

Come for a walk with me, and let me vent for a while about some recent life events. Providing a bit of an update of the last few weeks, including a few performances that I am proud of.

My guest today is Ellen Mcdermott, who as well as being an elite level cyclist for team BoomPods, she also has her own performance nutrition company. Regardless of what your discipline is or what calibre of rider you are, we all have those targets in mind motivate us to get us out of bed in the morning and jump on the bike. Ellen has designed a platform to help make reaching those targets that much easier. So you know the hard work you're putting in and the sacrifices you're making aren't going to waste. Performance Nutrition is so much more than “fueling your training”. It's looking at the entire picture so you can train harder, recover faster and ultimately get to your target event in the best shape possible. Today, we will be talking primarily about carbohydrates – which along with fat and protein, make up the three macronutrients humans rely on for energy intake. Carbohydrates are arguably THE most important mactonutrient a cyclist or endurance rider needs to be considering, yet, I am constamntly seeing misinformation, lack of education, and athletes getting many things to do with carbohydrates completely wrong. In doing so, compromising their training, adaption to exercise, recovery, and race results. In this podcast, expect to learn; What is carbohydrate manipulation and how should we use it What types of carbohydrate you should be considering at different times and why How much carbs you should be taking on Certain timing protocols for that ingestion of carbohydrates You can find out more about Ellen, and her services at; Instagram: https://www.instagram.com/ellen_mcdnutrition/ Website: https://www.mcdnutrition.com/ Enjoy!

In today's episode, we speak to one of my good friends and clients James Eddison, who is the Head of Aerodynamic Services at Sauber Technologies AG. He also has much experience with how to refine cycling positions to optimise aerodynamics and reduce overall drag. This is a very interesting and insightful conversation that I think many will learn a lot from. Expect to learn: What are the biggest aero gains you can make? What type of aero wheels you may want to buy? Are shoe covers worth it? Should you shave your legs? Where you should have hair on your body? And much more...