Podcasts about ftp

The time seems right. It's now or never. This might be the end. We never know what tomorrow will bring, or next month or next year. Since that is the case, maybe I should start documenting my exploits sooner rather than later.Join us on Patreon! www.patreon.com/thelonelytriathleteTRANSCRIPTIt's funny...this week I sat down to think about what I was going to talk about, and I realized I don't actually have a lot of exciting training news.Which, I suppose, is exactly the point.I'm still in this maintenance phase. Three rides a week. Two VO₂ max sessions and one endurance ride. That's it.TrainerRoad is predicting I'll lose maybe two or three percent of my FTP over the next week or so. And I'm actually okay with that. If I lose five or six watts over a month, that's a small price to pay for getting some physical and mental recovery after a long season.Because the alternative is doing nothing.And if I stop riding altogether, I know what happens. I lose thirty, forty, maybe even fifty watts. Then it takes me three or four months to earn that fitness back again.So right now my goal isn't to get stronger.It's simply to stay close enough to where I finished this season that, when I start my next training block, I can hit the ground running.Which makes for a pretty boring podcast.There really isn't much to say.The workouts are getting done.Fitness is staying relatively stable.Everything is...fine.But then something happened this week that completely took over my attention.I bought a drone.Well...not just a drone.I bought the new DJI Neo 2.I bought a DJI Osmo Action camera.I picked up a chest harness so I can record rides from my perspective.I already had the DJI Mic Mini, so now I can actually narrate while I'm riding or running without sounding like I'm talking through a hurricane.And ever since these boxes showed up at my house, I've been like a kid with a new toy.I've been testing them.Learning how they work.Figuring out camera angles.Learning how the drone follows me.Seeing what kind of footage I can get while riding and running.And the interesting part is...I don't think this is actually about the cameras.It's about what the cameras allow me to do.For years this podcast has documented what's happening inside my head.You've listened to me talk about races.Training.Self-doubt.Confidence.Injuries.Motivation.Discipline.All of those things work incredibly well in an audio format.But this week I realized something.Audio only tells half the story.I've spent years saying things like..."I had an amazing ride today.""The climb was brutal.""The ocean was calm.""The sunrise was incredible."You hear those words......but you've never actually seen any of it.You've never seen the roads I ride every week.You've never seen the climbs.You've never seen the places where I run.You've never stood beside the ocean where I swim.You've only experienced them through my descriptions.And that's when it hit me.Maybe this journey deserves more than words.Maybe it deserves pictures.Maybe it deserves video.Not because I think video is somehow better than audio.It's just......different.There are things that video can communicate that words simply can't.Imagine watching a drone slowly pull away as I'm climbing one of my local hills.No narration.Just breathing.Wind.The sound of tires on pavement.Sometimes silence tells the story better than words ever could.Or imagine seeing the roads that I've talked about for years.Instead of picturing them in your imagination......you'd actually be there.You'd see where I train.You'd see what I see.You'd experience a little piece of the journey alongside me.And I find that incredibly exciting.Now...I don't know exactly what this becomes.I'm experimenting.I'm learning.I'm making mistakes.I'm trying different shots.Trying different editing styles.Trying to figure out what feels authentic.I don't even know where these videos will eventually live.I'm intentionally not overthinking that part.Right now the important thing is simply documenting.Capturing.Recording.Because I realized something else this week.One day...this version of me won't exist anymore.I'm fifty-eight years old.Hopefully my best race is still ahead of me.Hopefully Germany in 2027 is the peak.That's certainly what I'm training toward.But none of us really know.Maybe Germany will be the highest point of my athletic life.Maybe it won't.Maybe I'll surprise myself.Maybe life has other plans.I honestly don't know.But wouldn't it be incredible to have a visual record of this entire journey?Not just race day.Everybody records race day.I'm talking about the Tuesday morning interval session.The rainy ride when I didn't feel like training.The quiet endurance ride where nothing special happened.The run where I questioned everything.The swim where everything finally clicked.Those ordinary moments...Those are actually the story.The race is just the ending.The story is everything that happens beforehand.And maybe that's really why these cameras excite me so much.Because they're giving me a chance to preserve something that otherwise would disappear.Five years from now...I'll be able to look back and remember exactly where I was.Not because Strava says I rode 82 kilometres.Not because Garmin tells me my average heart rate.But because I'll actually be able to see it.I'll see the roads.The weather.My posture on the bike.The way I moved.The expression on my face.I'll remember things that numbers could never capture.And maybe that's something we all lose sight of as endurance athletes.We're surrounded by data.FTP.Power.Heart rate.Pace.Cadence.VO₂ max.Training Stress Score.Recovery scores.Sleep scores.We measure everything.But the numbers don't remember the experience.The numbers don't remember the sunrise.They don't remember the laughter with training partners.They don't remember the eagle flying overhead during an early morning ride.They don't remember the feeling of finally reaching the top of a climb.The numbers tell us what happened.They don't tell us what it felt like.And maybe...that's what I want these cameras to capture.Not better workouts.Better memories.Because this isn't just a training plan anymore.This is becoming a chapter of my life.It's my road to Germany.Or maybe...my Highway to Hamburg.I haven't decided what to call it yet.But whatever the title ends up being, I know one thing.I don't want to remember this journey only through graphs on Garmin Connect.I want to remember what it looked like.I want to remember what it sounded like.I want to remember how it felt.And maybe, someday, some of you will come along for that ride too.I don't know exactly what this is going to become. Maybe it's a video diary. Maybe it's a documentary. Maybe it's just a collection of moments that only I end up appreciating. But I do know this: if I'm going to spend the next year chasing one of the biggest goals of my athletic life, I don't want to remember it only through numbers on a Garmin screen. I want to remember what the roads looked like, what the water looked like, what the climbs looked like, and maybe even what I looked like. Because one day, this version of me won't exist anymore. And I think it's worth preserving while it does.Until then, I'm not replacing the podcast, not at all. I think audio works formany or you, most of you. It allows you join me on your commute, your own runs, or while doing dishes. Video is simply another window into the same journey.One where you might see a drone image of me cycling from behind up a steep hill, switching to a first person POV as I race down the other side, followed by me stading at a lookout and waxing poetic on the difficulties of rear derailluers or my favourite flavour of carb drink.That's it from me.Until next time, peace.

The time seems right. It's now or never. This might be the end. We never know what tomorrow will bring, or next month or next year. Since that is the case, maybe I should start documenting my exploits sooner rather than later.TRANSCRIPTIt's funny...this week I sat down to think about what I was going to talk about, and I realized I don't actually have a lot of exciting training news.Which, I suppose, is exactly the point.I'm still in this maintenance phase. Three rides a week. Two VO₂ max sessions and one endurance ride. That's it.TrainerRoad is predicting I'll lose maybe two or three percent of my FTP over the next week or so. And I'm actually okay with that. If I lose five or six watts over a month, that's a small price to pay for getting some physical and mental recovery after a long season.Because the alternative is doing nothing.And if I stop riding altogether, I know what happens. I lose thirty, forty, maybe even fifty watts. Then it takes me three or four months to earn that fitness back again.So right now my goal isn't to get stronger.It's simply to stay close enough to where I finished this season that, when I start my next training block, I can hit the ground running.Which makes for a pretty boring podcast.There really isn't much to say.The workouts are getting done.Fitness is staying relatively stable.Everything is...fine.But then something happened this week that completely took over my attention.I bought a drone.Well...not just a drone.I bought the new DJI Neo 2.I bought a DJI Osmo Action camera.I picked up a chest harness so I can record rides from my perspective.I already had the DJI Mic Mini, so now I can actually narrate while I'm riding or running without sounding like I'm talking through a hurricane.And ever since these boxes showed up at my house, I've been like a kid with a new toy.I've been testing them.Learning how they work.Figuring out camera angles.Learning how the drone follows me.Seeing what kind of footage I can get while riding and running.And the interesting part is...I don't think this is actually about the cameras.It's about what the cameras allow me to do.For years this podcast has documented what's happening inside my head.You've listened to me talk about races.Training.Self-doubt.Confidence.Injuries.Motivation.Discipline.All of those things work incredibly well in an audio format.But this week I realized something.Audio only tells half the story.I've spent years saying things like..."I had an amazing ride today.""The climb was brutal.""The ocean was calm.""The sunrise was incredible."You hear those words......but you've never actually seen any of it.You've never seen the roads I ride every week.You've never seen the climbs.You've never seen the places where I run.You've never stood beside the ocean where I swim.You've only experienced them through my descriptions.And that's when it hit me.Maybe this journey deserves more than words.Maybe it deserves pictures.Maybe it deserves video.Not because I think video is somehow better than audio.It's just......different.There are things that video can communicate that words simply can't.Imagine watching a drone slowly pull away as I'm climbing one of my local hills.No narration.Just breathing.Wind.The sound of tires on pavement.Sometimes silence tells the story better than words ever could.Or imagine seeing the roads that I've talked about for years.Instead of picturing them in your imagination......you'd actually be there.You'd see where I train.You'd see what I see.You'd experience a little piece of the journey alongside me.And I find that incredibly exciting.Now...I don't know exactly what this becomes.I'm experimenting.I'm learning.I'm making mistakes.I'm trying different shots.Trying different editing styles.Trying to figure out what feels authentic.I don't even know where these videos will eventually live.I'm intentionally not overthinking that part.Right now the important thing is simply documenting.Capturing.Recording.Because I realized something else this week.One day...this version of me won't exist anymore.I'm fifty-eight years old.Hopefully my best race is still ahead of me.Hopefully Germany in 2027 is the peak.That's certainly what I'm training toward.But none of us really know.Maybe Germany will be the highest point of my athletic life.Maybe it won't.Maybe I'll surprise myself.Maybe life has other plans.I honestly don't know.But wouldn't it be incredible to have a visual record of this entire journey?Not just race day.Everybody records race day.I'm talking about the Tuesday morning interval session.The rainy ride when I didn't feel like training.The quiet endurance ride where nothing special happened.The run where I questioned everything.The swim where everything finally clicked.Those ordinary moments...Those are actually the story.The race is just the ending.The story is everything that happens beforehand.And maybe that's really why these cameras excite me so much.Because they're giving me a chance to preserve something that otherwise would disappear.Five years from now...I'll be able to look back and remember exactly where I was.Not because Strava says I rode 82 kilometres.Not because Garmin tells me my average heart rate.But because I'll actually be able to see it.I'll see the roads.The weather.My posture on the bike.The way I moved.The expression on my face.I'll remember things that numbers could never capture.And maybe that's something we all lose sight of as endurance athletes.We're surrounded by data.FTP.Power.Heart rate.Pace.Cadence.VO₂ max.Training Stress Score.Recovery scores.Sleep scores.We measure everything.But the numbers don't remember the experience.The numbers don't remember the sunrise.They don't remember the laughter with training partners.They don't remember the eagle flying overhead during an early morning ride.They don't remember the feeling of finally reaching the top of a climb.The numbers tell us what happened.They don't tell us what it felt like.And maybe...that's what I want these cameras to capture.Not better workouts.Better memories.Because this isn't just a training plan anymore.This is becoming a chapter of my life.It's my road to Germany.Or maybe...my Highway to Hamburg.I haven't decided what to call it yet.But whatever the title ends up being, I know one thing.I don't want to remember this journey only through graphs on Garmin Connect.I want to remember what it looked like.I want to remember what it sounded like.I want to remember how it felt.And maybe, someday, some of you will come along for that ride too.I don't know exactly what this is going to become. Maybe it's a video diary. Maybe it's a documentary. Maybe it's just a collection of moments that only I end up appreciating. But I do know this: if I'm going to spend the next year chasing one of the biggest goals of my athletic life, I don't want to remember it only through numbers on a Garmin screen. I want to remember what the roads looked like, what the water looked like, what the climbs looked like, and maybe even what I looked like. Because one day, this version of me won't exist anymore. And I think it's worth preserving while it does.Until then, I'm not replacing the podcast, not at all. I think audio works formany or you, most of you. It allows you join me on your commute, your own runs, or while doing dishes. Video is simply another window into the same journey.One where you might see a drone image of me cycling from behind up a steep hill, switching to a first person POV as I race down the other side, followed by me stading at a lookout and waxing poetic on the difficulties of rear derailluers or my favourite flavour of carb drink.That's it from me.Until next time, peace.

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking the methods we've used for tracking nutrition off-the-bike, how to account for changes in FTP throughout the season, and whether we think the benefits of aero helmets outweigh their vented counterparts.   As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.    Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox       https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary:  In this episode of the Matchbox Podcast, the crew starts by comparing nutrition tracking apps for endurance athletes, especially tools that integrate with TrainingPeaks. They discuss Hexus, MyFitnessPal, Fuelin, and Chronometer, with a focus on usability, food database quality, barcode scanning, and how tracking can reveal better fueling habits over time.The conversation then shifts to helmet choice for hot races, where the group agrees that for a slow, long event in heat, a ventilated helmet is usually the smarter choice than an aero helmet. They emphasize that heat can hurt performance far more than a small aero gain, especially for athletes who are heat sensitive.Finally, they dive into training metrics like FTP, CTL, ATL, and TSB, discussing how often FTP should be updated and why athletes can get too fixated on these numbers. The crew argues that metrics are useful, but only as tools to guide training—not as the sole measure of fitness or performance.   Timestamps: 0:01 — Intro and first question on nutrition tracking apps 0:51 — Hexus, MyFitnessPal, and TrainingPeaks integration 1:13 — How Hexus works with workout-based meal planning 2:37 — Hexus food database limitations vs. MyFitnessPal 3:48 — Chronometer recommended as an alternative 5:13 — Why periodic food tracking is valuable for athletes 6:52 — Protein underconsumption in endurance athletes 7:19 — Tracking as a recalibration tool for fueling 8:05 — Lessons learned from detailed food logging 9:34 — Why excess carbs can become a problem 11:19 — Second question: aero helmet vs. heat management 12:12 — Helmets are highly rider-dependent 12:42 — Wind-tunnel testing example comparing helmets 14:50 — Heat sensitivity and why it should change helmet choice 15:12 — Heat can reduce performance by tens of watts 16:52 — Head cooling and perceived temperature matter a lot 17:36 — Cold drinks and cooling tricks improve performance 19:07 — Gloves and cooling strategies in racing 19:31 — Consensus: choose the ventilated helmet 20:20 — Third question: managing FTP changes across the season 21:14 — Exert FTP estimates and CTL accuracy 22:24 — Why updating FTP matters for TSS and CTL 24:05 — How Exert adjusts FTP from breakthrough efforts 25:43 — Vecta and WKO FTP estimation discussion 26:46 — Why raw KJs may be more useful than obsessing over CTL 28:56 — Why CTL “fitness” can be misleading 30:04 — Why training should not be programmed purely off TSS 31:03 — FTP as a tool for training zones, not the holy grail 32:22 — TSB as a more useful short-term freshness metric 34:44 — Why recipes from past seasons shouldn't be copied blindly 37:16 — Coaching principles over prebuilt plans 38:21 — Wrap-up and sign-off

Mikael and Jack answer listener questions on indoor versus outdoor FTP differences, whether time in zone is all that matters and how to optimise interval intensity, a first 70.3 debrief covering swim breathing problems and bike cramps, and lots more! Email us your questions, or answer the question prompts in our Instagram stories to get your questions answered on the next Q&A. HIGHLIGHTS AND KEY TOPICS: Why indoor and outdoor FTP differ, whether a 20-watt gap is normal, and why Mikael has never had an athlete test both. Fans and airflow as the most underrated indoor cycling upgrade, including the research showing 40 km time-trial power is maintained up to 27°C when airflow matches outdoor riding speed. How to back-calculate an outdoor FTP from your own sweet spot and threshold interval data rather than doing a second test. Why a 10-minute interval should not be done at your 10-minute power, and how to perform a session so you finish at a session RPE of 7 to 8 with something left in the tank. Is time in zone all that matters? The same power and the same total work can produce very different internal loads. Minimum rep lengths if you want to spread work through a longer ride: 4 to 5 minutes for VO2max reps, 10 to 15 minutes for threshold reps. A first 70.3 debrief: why the swim breathing fell apart and how to break the hypercapnia (CO2 buildup) spiral, and what most likely caused hamstring cramps at 70 km on a hilly bike course. Instagram questions: finding your bike power in the first 20 minutes of a race, whether a VO2max block followed by a threshold block is a silver bullet, training after dental surgery, splitting 120 g of carbs per hour, and preparing for the Ironman Nice climb when you have no long climbs. SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES: The shownotes for today's episode can be found here. The full podcast episode archives (including category filters) can be found here. Is VO2max more important than lactate threshold? | Research roundup Kolie Moore – Overrated and Underrated Factors for Cycling Performance Why 90 Grams of Carbs Still Beats 120 | Paul Booth Triathlon Base Training Series 1 - How to train smarter in winter to race faster in summer Prolonged self-paced exercise in the heat – environmental factors affecting performance - Junge et al. 2016 Physiological comparison of intensity-controlled, isocaloric intermittent and continuous exercise - Combes et al. 2018 Short intervals induce superior training adaptations compared with long intervals in cyclists - an effort-matched approach - Rønnestad et al. 2015 The higher the fraction of maximal oxygen uptake is during interval training, the greater is the cycling performance gain - Odden et al. 2024 SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. ZenAI is the next frontier of podcasting. It lets you turn your ideas into a podcast without any knowledge of audio editing, video, or production. You do the talking, and the AI handles the production, editing, clipping, and the rest, and you can direct your AI producer in plain English. You can even record from your phone, so no expensive studio gear is needed to sound great. ZenAI is a new product from Zencastr, a platform I've been a paying customer of for over nine years here at That Triathlon Show. ZenAI is currently in invite-only beta. Join the waitlist today here.LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Quick heads up before we start: this is not a brand new episode. If you are one of our Members you will have heard it in full about six weeks ago, when we released it as a Members' only Applied show. But we thought it was too interesting and relevant to stay behind the paywall, so we have cut it down into this shorter version and opened it up to everyone, partly because we want sports science to reach as many people as possible, and partly because it is a taste of exactly what supporters get every week, ad free, alongside our Discourse community! So join now and get it early, ad-free and with post-pod chats!The show was sparked by Gareth's admission that he paces his Zwift time trials by "trying not to die", which, as Ross points out, is already a sign the pacing has gone wrong. Pacing is not about reacting to fatigue once it arrives, but about managing effort now based on its future consequences. Using the analogy of a budget, we look at the two things it defends against, depletion of fuel like carbohydrate and creatine phosphate, and accumulation of heat, hydrogen ions, and other metabolites, and why good pacing is a skill that has to be learned.From there we get applied. Why has elite pacing become flatter over the generations, why can you never bank time in a long event when the 400 and 800 metres break that rule, and how should you actually pace a hilly time trial? Drawing on Remco Evenepoel's world title ride, we anchor everything to FTP, unpack the concept of W', your anaerobic battery, and show why the extra effort you should spend climbing or into a headwind is far smaller than instinct suggests.Whether you are chasing a marathon PB, a Zwift time trial, or simply trying not to blow up halfway, there are practical lessons here to get you to the finish faster. And if you enjoy it, this is only half of the full discussion. The complete version, plus a new Applied show every week, is waiting for you in the supporters club.LinksRoss' PhD was on the anticipatory regulation of performance. That is, pacing. This is the main summary article that came out of that PhD and related workThe physiological regulation of pacing strategy for performance. Another review article from Ross' PhD workThe Hazard Score, and how RPE interacts with distance remaining to regulate pace, as discussed on the podcastThe paper that analyses world records and shows the surprising finding that performances have been unlocked with faster starts and smaller endspurtsEntropy and positive pacing in the 800m. Nice accurate conclusion, the rest, we aren't so sure we understand! Hosted on Acast. See acast.com/privacy for more information.

Robbie Deckard is a professional middle-distance triathlete and triathlon coach, and the founder of Freaky Fast Aero Accessories. In this episode, Robbie and Mikael dig into the real differences between American and European training methods, using lactate and VLaMax to optimise training and performance, and how age-group triathletes can apply lab-grade thinking to swim, bike and run training without actually going into a lab. HIGHLIGHTS AND KEY TOPICS: The real difference between FTP-centric American coaching and the German/Benelux style built around VLaMax, VO2max and physiological profiling. The evolution of VLaMax based training: from Alois Mader's 1970s model through Jan Olbrecht to current day coaches like Dan Lorang. Robbie's case for still doing dedicated VO2max work, including a case study that took an amateur cyclist's VO2max from 74 to 87 mL/kg/min over 58 weeks of block periodisation. Why building maximal aerobic power early is more valuable long-term than chasing threshold gains, and how that shapes the "durability" that separates junior and U23 cyclists from senior professional cyclists. How Robbie profiles athletes using LT1, LT2 and 5-minute power (or 500 yd swim time, or mile run time), and what typical percentage utilisation looks like for age-groupers versus elites. How he prescribes endurance, threshold and VO2max sessions in practice, including cues (power, pace, RPE), lactate targets, and why exact wattage precision on threshold work matters less than people think. Practical advice for age-groupers: open-water swim skills and ankle-band drills, running road races for pacing and durability, and hill running for strength and economy. Improving aerodynamics on a budget: reduce frontal area first, then refine airflow, and how to measure progress without a wind tunnel using Golden Cheetah or a simple speed sensor. SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES: Follow Robbie Deckard and Freaky Fast Aero Accessories on his website, blog, Instagram, and Freaky Fast Aero Accessories' Instagram. The shownotes for today's episode can be found here. The full podcast episode archives (including category filters) can be found here. A Scientific Approach to Improve Physiological Capacity of an Elite Cyclist - Rønnestad & Hansen 2018 FTP, VO2max and VLaMax with Sebastian Weber | EP#169 VLaMax, Polarised training, Fatigue and Complexity with Mark Burnley, PhD | EP#331 Training talk with Sebastian Zeller | EP#259 Training structure, periodisation and the science of winning with Jan Olbrecht, PhD | EP#198 Training, testing, metabolism and physiology with Björn Kafka | EP#286 Kolie Moore – Overrated and Underrated Factors for Cycling Performance The Science of Winning: Planning, Periodizing and Optimizing Swim Training - book by Jan Olbrecht The Triathlete's Training Bible - book by Joe Friel Software mentioned: Aerotune, Golden Cheetah, INSCYD, Sentiero SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership. ZenAI is the next frontier of podcasting. It lets you turn your ideas into a podcast without any knowledge of audio editing, video, or production. You do the talking, and the AI handles the production, editing, clipping, and the rest, and you can direct your AI producer in plain English. You can even record from your phone, so no expensive studio gear is needed to sound great. ZenAI is a new product from Zencastr, a platform I've been a paying customer of for over nine years here at That Triathlon Show. ZenAI is currently in invite-only beta. Join the waitlist today here.LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Why can a rider with a lower FTP still drop you when the road kicks up? The answer may lie in a second, often overlooked energy system. In this episode, Sarah breaks down Functional Reserve Capacity and dynamic FRC—the “battery” that powers attacks, surges and hard accelerations. We explore how this metric can explain race blow-ups, failed interval sessions and poor pacing, while helping everyday cyclists use their limited energy more effectively when it matters most.Go check out our FREE Skool community, it's got amazing tools in there and a thriving community of cyclists - https://www.skool.com/roadman/aboutOne of the tools you will have heard Sarah chat about in this podcast is Training Peaks. Without this platform we can't get into the detail required to pricesly train within zones. If you want to go and check out this incredible training tool go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://bit.ly/4qWyEKK⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use ROADMAN – 20% off an annual TrainingPeaks Premium subscriptionHEXIS I've used HEXIS all throughout this season to lose weight all while fuelling training rides and racing. Hexis is used and trusted by high performance organisations around the world to personalise and periodise athletes' and teams' fuelling and recovery strategies. To get 25% off Hexis go to https://www.hexis.live/ and use code ROADMAN⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Parlee Cycles ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠"Whether it's a tough day, a gruelling training session, an epic road trip or sitting on the side of the road, exhausted and wondering how you'll get to the top... The answer is regularly to just get back in the saddle and ride. Ride The F...ing Bike. RTFB!"Go check out their amazing bikes at https://www.parleecycles.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠4Endurance⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Pro level fuel, made accessible. Myself and Sarah trust 4Endurance for all our fuelling needs. Their reange is HUGE and won't break the bank. Go check them out here https://4endurance.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BIKMO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bikmo protects you and your bike fromtheft, accidental damage, race-day disasters, and even baggage claim shenanigans. Yourhelmet, GPS, and other kit are covered too. Got more than one bike? Of course you do – you get 50% off each extra bike on the same policy.Protect your ride before it's too late – head to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bikmo.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get covered. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠POC ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠POC's new Amidal brings aero performance, cooling, and safety together, with Mips protection, deep ventilation, and a cleanly integrated rear Knog light.Head to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠poc.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to check out the Amidal and see why it could become your go-to helmet for every ride.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠VITTORIA TYRES⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Make choosing your next gravel tyre simple with Vittoria's terrain-based range, from fast-rolling options to grippier tyres for rougher rides.Head to Vittoria.com to find the tyre that matches the terrain you actually ride.

What do we do when the racing season ends? Put our feet up and chill out? And lose all that hard earned fitness? Not this time.TRANSCRIPTWhat do you do when your race season is over?I've been asking myself that question all week.For almost an entire year, my life revolved around one goal: qualify for the World Championships.Six days a week I trained. Every workout had a purpose. Every interval session, every endurance ride, every swim, every run—it all pointed toward one day on the calendar.When my alarm went off at 6:00 a.m., I didn't have to negotiate with myself. I knew why I was getting up.There was no debate.The goal made the decision for me.And after nearly a year of consistent training...I qualified.It was one of the most satisfying athletic achievements of my life.Then, because I'm human—and because my ego wasn't quite finished—I signed up for one more race.I wanted to prove to myself that qualifying wasn't a fluke.Fortunately, that race went well too.Mission accomplished.And now...The triathlon season around here is over.So now what?For years, I've handled the offseason the same way.I take the entire month of August off.No structured training.No TrainerRoad.No worrying about fitness.I sleep in.Go for casual rides.Eat a little more.Enjoy life.Honestly...It's wonderful.I think every athlete deserves periods of genuine recovery.The body needs it.The mind definitely needs it.But over the years I've noticed something.Recovery quietly turns into detraining.By September my FTP has usually dropped about thirty watts.Thirty watts doesn't sound dramatic.But here's what I've learned.The problem isn't losing thirty watts.The problem is how long it takes to earn them back.Every autumn I spend two or three months simply returning to where I was before I stopped training.Only then can I begin building new fitness.It's like climbing halfway up a mountain, hiking back down to the parking lot, and then spending weeks just getting back to the place where you turned around.This year...I don't want to do that.Instead, I'm going to experiment.Rather than stopping completely, I'm going to shift into what I'd call a maintenance phase.Just three rides each week.One longer endurance ride.Two quality sessions—threshold or VO₂ max work.The objective isn't to improve.The objective is simply to hold onto as much fitness as I reasonably can while giving both my body and mind a chance to recover.It sounds simple.But psychologically...It's proving much harder than I expected.I just got back from a five-day cycling trip with friends.And I say "cycling" in quotation marks because we were riding e-bikes at a wonderfully relaxed pace.Before I go any further, let me just say this...Seattle is an incredible cycling city.Bike lanes everywhere.Protected paths through parks.Trails beside rivers.Routes along the ocean.It feels like a city designed by people who actually ride bikes.If you've never cycled there, I highly recommend it.But once I got home...Reality hit.Only one week has passed since my last race.One week.And already I feel...Less motivated.Less fit.Which is funny because physiologically I probably haven't lost very much fitness at all.Fitness doesn't disappear in seven days.Research on endurance athletes consistently shows that most aerobic adaptations are remarkably resilient over short breaks. You may notice your legs feel a little flat, but meaningful losses in aerobic capacity and threshold power usually take several weeks—not several days—to develop.So if my body hasn't changed very much...Why do I already feel different?I think the answer has very little to do with physiology.I think it has everything to do with purpose.Sports psychologists often talk about the power of goal-directed behavior. Clear goals don't just tell us what to do—they organize our attention, our habits, and even our identity. When we know why we're training, our brains spend far less energy debating whether we should train.Motivation isn't something we magically possess.It's something our goals create.There's another concept in psychology called Self-Determination Theory. It suggests that people stay motivated when three basic psychological needs are being met: autonomy, competence, and relatedness.Autonomy means we feel we're choosing our actions.Competence means we feel ourselves improving.Relatedness means we feel connected to other people through what we're doing.During race season, triathlon checks every one of those boxes.I choose to train.Every workout gives me evidence that I'm improving.And every race connects me to a community of people pursuing similar goals.Then suddenly...The season ends.The races disappear.The training plan ends.The improvements become harder to measure.And without realizing it, one or more of those psychological needs begins to fade.No wonder motivation feels different.I don't think I'm losing discipline.I think I've temporarily lost direction.Last week I knew exactly who I was.I was someone trying to qualify for Worlds.Today...I'm just a guy standing in the garage wondering if I really need to ride the trainer tonight.That identity shift is surprisingly unsettling.I suspect many athletes experience this after a major goal.Maybe runners after a marathon.Cyclists after a gran fondo.Parents after their kids leave home.Professionals after retirement.When a chapter ends, we're left asking a surprisingly uncomfortable question:"Who am I now?"Maybe that's the real challenge of the offseason.Not maintaining fitness.Maintaining purpose.I've been thinking a lot about how to solve that.And I don't think the answer is to immediately find another massive goal.I think it's smaller than that.I think I simply need a plan.Not a vague intention.A written plan.For the next couple of months that means maintenance riding, a few local 10K races just for fun, and volunteering at some triathlon events so I stay connected to the community.After that...I'll begin building my roadmap toward next year's World Championships.But this time I want to do something I've never really done before.I'm going to write the entire thing out.The milestones.The training blocks.The recovery periods.The races.Everything.Because visible plans reduce decision fatigue.When the workout is already on paper, you don't wake up asking, "Should I train today?"You simply execute the next step.That's what goals do.They remove uncertainty.They replace motivation with routine.And maybe that's the lesson I'm learning this week.Purpose isn't something that accidentally appears.It's something we intentionally build.When one season ends, another one doesn't magically begin.We have to create it.So that's my project this week.Not increasing my FTP.Not becoming fitter.Simply creating enough structure that, when September arrives, I haven't lost the fitness—or the sense of purpose—that took an entire year to build.I'll let you know how it goes.Until next time...Peace.

What do we do when the racing season ends? Put our feet up and chill out? And lose all that hard earned fitness? Not this time.Come join the fun at www.patreon.com/thelonelytriathleteTRANSCRIPTWhat do you do when your race season is over?I've been asking myself that question all week.For almost an entire year, my life revolved around one goal: qualify for the World Championships.Six days a week I trained. Every workout had a purpose. Every interval session, every endurance ride, every swim, every run—it all pointed toward one day on the calendar.When my alarm went off at 6:00 a.m., I didn't have to negotiate with myself. I knew why I was getting up.There was no debate.The goal made the decision for me.And after nearly a year of consistent training...I qualified.It was one of the most satisfying athletic achievements of my life.Then, because I'm human—and because my ego wasn't quite finished—I signed up for one more race.I wanted to prove to myself that qualifying wasn't a fluke.Fortunately, that race went well too.Mission accomplished.And now...The triathlon season around here is over.So now what?For years, I've handled the offseason the same way.I take the entire month of August off.No structured training.No TrainerRoad.No worrying about fitness.I sleep in.Go for casual rides.Eat a little more.Enjoy life.Honestly...It's wonderful.I think every athlete deserves periods of genuine recovery.The body needs it.The mind definitely needs it.But over the years I've noticed something.Recovery quietly turns into detraining.By September my FTP has usually dropped about thirty watts.Thirty watts doesn't sound dramatic.But here's what I've learned.The problem isn't losing thirty watts.The problem is how long it takes to earn them back.Every autumn I spend two or three months simply returning to where I was before I stopped training.Only then can I begin building new fitness.It's like climbing halfway up a mountain, hiking back down to the parking lot, and then spending weeks just getting back to the place where you turned around.This year...I don't want to do that.Instead, I'm going to experiment.Rather than stopping completely, I'm going to shift into what I'd call a maintenance phase.Just three rides each week.One longer endurance ride.Two quality sessions—threshold or VO₂ max work.The objective isn't to improve.The objective is simply to hold onto as much fitness as I reasonably can while giving both my body and mind a chance to recover.It sounds simple.But psychologically...It's proving much harder than I expected.I just got back from a five-day cycling trip with friends.And I say "cycling" in quotation marks because we were riding e-bikes at a wonderfully relaxed pace.Before I go any further, let me just say this...Seattle is an incredible cycling city.Bike lanes everywhere.Protected paths through parks.Trails beside rivers.Routes along the ocean.It feels like a city designed by people who actually ride bikes.If you've never cycled there, I highly recommend it.But once I got home...Reality hit.Only one week has passed since my last race.One week.And already I feel...Less motivated.Less fit.Which is funny because physiologically I probably haven't lost very much fitness at all.Fitness doesn't disappear in seven days.Research on endurance athletes consistently shows that most aerobic adaptations are remarkably resilient over short breaks. You may notice your legs feel a little flat, but meaningful losses in aerobic capacity and threshold power usually take several weeks—not several days—to develop.So if my body hasn't changed very much...Why do I already feel different?I think the answer has very little to do with physiology.I think it has everything to do with purpose.Sports psychologists often talk about the power of goal-directed behavior. Clear goals don't just tell us what to do—they organize our attention, our habits, and even our identity. When we know why we're training, our brains spend far less energy debating whether we should train.Motivation isn't something we magically possess.It's something our goals create.There's another concept in psychology called Self-Determination Theory. It suggests that people stay motivated when three basic psychological needs are being met: autonomy, competence, and relatedness.Autonomy means we feel we're choosing our actions.Competence means we feel ourselves improving.Relatedness means we feel connected to other people through what we're doing.During race season, triathlon checks every one of those boxes.I choose to train.Every workout gives me evidence that I'm improving.And every race connects me to a community of people pursuing similar goals.Then suddenly...The season ends.The races disappear.The training plan ends.The improvements become harder to measure.And without realizing it, one or more of those psychological needs begins to fade.No wonder motivation feels different.I don't think I'm losing discipline.I think I've temporarily lost direction.Last week I knew exactly who I was.I was someone trying to qualify for Worlds.Today...I'm just a guy standing in the garage wondering if I really need to ride the trainer tonight.That identity shift is surprisingly unsettling.I suspect many athletes experience this after a major goal.Maybe runners after a marathon.Cyclists after a gran fondo.Parents after their kids leave home.Professionals after retirement.When a chapter ends, we're left asking a surprisingly uncomfortable question:"Who am I now?"Maybe that's the real challenge of the offseason.Not maintaining fitness.Maintaining purpose.I've been thinking a lot about how to solve that.And I don't think the answer is to immediately find another massive goal.I think it's smaller than that.I think I simply need a plan.Not a vague intention.A written plan.For the next couple of months that means maintenance riding, a few local 10K races just for fun, and volunteering at some triathlon events so I stay connected to the community.After that...I'll begin building my roadmap toward next year's World Championships.But this time I want to do something I've never really done before.I'm going to write the entire thing out.The milestones.The training blocks.The recovery periods.The races.Everything.Because visible plans reduce decision fatigue.When the workout is already on paper, you don't wake up asking, "Should I train today?"You simply execute the next step.That's what goals do.They remove uncertainty.They replace motivation with routine.And maybe that's the lesson I'm learning this week.Purpose isn't something that accidentally appears.It's something we intentionally build.When one season ends, another one doesn't magically begin.We have to create it.So that's my project this week.Not increasing my FTP.Not becoming fitter.Simply creating enough structure that, when September arrives, I haven't lost the fitness—or the sense of purpose—that took an entire year to build.I'll let you know how it goes.Until next time...Peace.

Cześć. Tutaj Leszek. Niedoszły alkoholik.  Żyjemy w kraju ogromnym problemem. W Polsce każdego dnia do południa schodzi 500 000 małpek. Pół miliona małych butelek mocnego alko na śniadanie. To jest do południa. Bo do północy schodzi ich 3 miliony. Codziennie każdego dnia. 3 miliony tylko tych małych butelek. W Polsce Żabka nie otworzy się jeśli w danej lokalizacji nie ma szans na koncesję. No dobra są takie trzy. To mnie przeraża. Tak samo jak otyłość wynikająca nie tylko że złej diety, tylko z ilości wypijanego alkoholu każdego tygodnia, miesiąca, roku. Ile to jest kcal? Tak samo przykro mi jest obserwować jak wiele osób uprawia sport po to by pić i pije coraz więcej, bo uprawia sport. Zrobiłem o tym nawet cały film. O tej pułapce: Mogę dzisiaj wypić butelkę wina, bo dużo jeździłem. A jutro będę dużo jeździć, bo jutro też chcę się napić. Mówisz sobie, że Ci smakuje. A tak naprawdę chodzi o coś zupełnie innego. O to, że alkohol jako jedyny daje Ci to uczucie zdjęcia łańcucha z klatki piersiowej. Rozluźnia Cię, poprawia nastrój. Resetuje stres i problemy skryte cholernie głęboko. Być może nawet te z trudnego dzieciństwa.  Dlatego uważam siebie za niedoszłego alkoholika. Niedoszłego tylko dlatego, bo kiedyś udało mi się wychwycić ten schemat, ale co najśmieszniejsze nie u siebie.  Wychwyciłem patrząc z boku. Wychwyciłem będąc w grupie kolarzy, gdzie każdy był na kacu. Każdy narzekał na upał, zmęczenie, ból, zły nastrój, ale nie dlatego, bo trasa była wyjątkowo skomplikowana, a temperatura wyjątkowo wysoka.  Kiedyś zapytałem siebie po co tutaj jestem. Dla roweru czy dla wieczorów przy browarach po każdym powrocie do bazy. Rano ruszając juz myślami byłem przy wieczornym stoliku  Jestem niedoszłym alkoholikiem też dlatego, bo spełniam wszystkie warunki osoby o wysokim ryzyku uzależnienia od alkoholu: Mam zdiagnozowane zaburzenia lękowe, jestem osobą o niskim poczuciu własnej wartości. Do tego alkohol w moim przypadku łagodzi przewlekły stres i napięcie. Niweluje stres. Po alkoholu jestem zabawny i pocieszny. Rozwiązuje praktycznie wszystkie moje codzienne troski. Nawet jedno piwo sprawia, że unoszę się te kilka milimetrów nad ziemią. Lubię to uczucie. Jest praktycznie takie samo jak po wjechaniu Bieńkówki na czas.  Jak każdy Polak żyję w otoczeniu gdzie jest powszechna kultura picia alkoholu podczas każdego spotkania. Każda uroczystość to alkohol. Chrzciny, urodziny, komunia, stypa. Kiedyś wjeżdzała wóda, teraz bardziej prestiżowe barwione alko, wina i piwo. Osoba niepijąca na imprezie to dzikus.   To nie jest nasza wina. To pewna tradycja i kultura. Zauważcie nawet, że nawet w serialu Rodzina Zastępcza na którym się wychowywaliśmy w każdym odcinku był alkohol. Po czasie to dla mnie też masakra. Chociaż może przesadzam? W kolarskiej kulturze też kiedyś było tak, że każda wspólna trasa to meta z piwkiem. Bo piwo jest mokre i zimne i dobrze wchodzi po wysiłku. Na szczęście zauważam, że wiele dobrego pod tym względem zrobiły napoje funkcjonalne i piwa zero.  Tylko nie wiem ile osób aktywnych sportowo potem samemu pije w domu. Ile osób narzeka na nadwagę wiedząc, że to nie wina złego jedzenia, tylko tego, że nie potrafią rzucić alkoholu. Sporo z nas nawet nie wie ile kcal ma butelka wina i deska serów. Co weekend. Każdy weekend. Dobra, dzisiaj poszaleję, od poniedziałku znowu dieta. W poniedziałek stajesz na wadze i znów wyrzuty sumienia. Masz wyrzuty, to więcej musisz jeździć, żeby zbudować deficyt na weekend. Nie chciałbym zostać źle zrozumianym. Nie mam nic do alkoholu. Nie mam nic do sprzedawania go na każdym rogu. Tak samo nie mam nic jak ktoś obok mnie zamawia piwo do kolacji. Bo ma taką ochotę. Tak samo jak lampka wina do obiadu czy prosecco na śniadanie jak u południowców. Mi chodzi tylko o regularność oraz schematy. O warunkowanie. O to, że zawsze grill to alkohol, zawsze dzień wolny od pracy to alkohol. Albo każdy wieczór to też alkohol.  Nie dlatego, bo piwo super uzupełnia kcal, bo wino super smakuje. Picie dla smaku to inne picie, niż picie pod pretekstem dobrego smaku czy dobrej okazji. Gdzie głęboko w sercu wiesz, że po wypiciu przyjdzie ten moment rozluźnienia. Przez całą trasę na rowerze myślisz o tym, że rozluźnisz się przy piwie. Albo przez cały wujowy tydzień w pracy myślisz, że w weekend przyjdzie okazja do napicia się. Tak. Ja kiedyś też czekałem. Szedłem ze skrzynką do sklepu specjalistycznego na wymianę butelek.  Dlaczego dzisiaj piję raz do roku a nie co drugi wieczór? Ja nie przestałem pić z dnia na dzień, chociaż miałem takie momenty, kiedy przez rok nawet nie powąchałem alko. Byłem wtedy na redukcji po zakupie drugiej szosy. Chciałem jak najszybciej zjechać że 103 na 79. Wiedziałem że alkohol jest największym niszczycielem wszelkich postępów. Ponieważ uruchamia u mnie jeszcze dodatkową gastro fazę. Nie tylko dlatego, bo do piwa idealnie pasuje pizza. U mnie wyłączały się wówczas wyrzuty sumienia, które wracały z podwójną siłą następnego poranka. Stąd ta zerojedynkowa decyzja z dnia na dzień.  Tak samo przestałem czytać o nowych piwach kraftowych i oddałem kaucyjną plastikową skrzynkę do sklepu bez wymiany na nową.  Nawet nie zdajesz sobie sprawy jak ta decyzja mi pomogła. OK, przez pierwsze 2 tygodnie było ciężko, psychicznie. Bo wiesz, że w domu nie czeka zimne piwo. Tak samo jak nie czeka czekolada i paczka chrupek. Jednak po 3 tygodniach ból zamienił się w lekkie pieczenie, a po 6 tylko szczypanie. Co prawda musiałem omijać alejki z piwami, ale jakoś dawałem radę. Po dwóch miesiącach widziałem zdecydowaną różnicę w wyglądzie i samopoczuciu. Miałem mniej dni z epizodami nerwicy lękowej czy depresji. Dziwnie lekko na sercu i na wadze. Okazało się też, że leki, które przyjmuję mogą lepiej działać gdy nie łączę ich z alko. Pamiętam też jak smakowało pierwsze po roku piwo. Jedno. Wypiłem jedno, a nie trzy. Bo była super okazja. Naprawdę wyjątkowa.  Gdy ustabilizowałem wagę to włączył mi się tryb oszczędzania kalorii. Zaczęło mi być szkoda pracy, którą włożyłem w to wszystko. Mówiąc o kaloriach mam na myśli nie tylko te z alkoholu, ale przede wszystkim te wynikające z późniejszej gastrofazy. Nauczyłem się też odmawiać, mówiąc wprost, że mojego bilansu energetycznego nie stać dziś na więcej.  Dlatego przez ostatnie 10 lat upiłem się tylko raz. Raz miałem kaca i to tylko po to, aby upewnić się w przekonaniu, że nie chcę więcej do tego wracać.  Zacząłem używać alkohol tak jak rzodkiewkę. Kiedy jadłem ostatnio rzodkiewkę? Nie pamiętam. Kiedy zjem kolejną? Nie mam pojęcia. Czy przeszkadza mi ktoś kto obok mnie je rzodkiewkę? Nie. Tak samo w sklepie może być cały dział z rzodkiewkami. Przejdę obojętnie.  Dzisiaj mamy lipiec w kalendarzu. Ostatnie dwa piwa wypiłem w grudniu. Taka statystyka powiela się u mnie już chyba drugi rok. Jakie odczuwam korzyści z niemal całkowitej abstynencji?  Zawsze jestem kierowcą.  Ale też mniej wydaję na taksówki A tak na serio, największe korzyści czuję na wyjazdach. Mam zarąbistą regenerację. O wiele lepszą. A w trakcie samej jazdy mniej narzekam. Lepiej śpię. Fizycznie czuję się naprawdę super. Na codzień i na rowerze. Doszedłem do wniosku, że na obozach piwo przyjmuje ujemny współczynnik regeneracji. Dokłada ciału dodatkowy wysiłek, psuje jakość snu, metabolizm, resyntezę glikogenu, obciąża wątrobę i przede wszystkim łeb. Nastepnego dnia już nie czuję się jak nadmuchana beczka.  Umiem odmawiać do perfekcji. Wszystko zrzucam na sport, zawody, cele. Przygotowuję się do czegoś tam, w związku z czym nie piję alkoholu. Jutro mam test FTP, za dwa tygodnie wyścig. Wszyscy to łykają i już bez pytania otwierają mi zerówkę albo colę. Nie boję się już braku akceptacji w grupie jak powiem, że nie piję. Mam też oczywiście mniejsze wahania wagi. 76/77 kg niezmiennie. Oszczędzam mnóstwo kcal, które mogę zagospodarować sobie inaczej. Zamiast alko mogę sobie kupić draże korsarze, chrupki orzechowe albo żelki. Raz w tygodniu walnąć kebsa.  Policz też ile kasy zostawiałeś w knajpach na alkohol. A ile w skali roku wychodzi na ten kupowany w sklepie. Można się śmiać, ale jeśli to jest tysiak rocznie, to można go przewalić na inne głupoty. Na ceramiczne łożyska suportu.  Jak można spróbować to ogarnąć samodzielnie? Pierwsze pytanie jest w pełni szczere. Do samego siebie. Pijesz bo Ci smakuje, czy pijesz dla uczucia gilgotania. Jak dla smaku to luz. Jesli dla odreagowania i często o tym myślisz, to znaczy, że gdzieś, kiedyś może być problem. Tym bardziej jeśli tak jak ja słowo PROBLEM masz wypisane na twarzy. To stwarza ryzyko w przyszłości. Wtedy możesz spróbować po prostu stopniowo zmniejszać ilość alko w Twoim życiu. Bo z dnia na dzień może być ciężko.  Gorzej jeśli zdarza Ci się pić do ocinki, do zerwania filmu. To jest ogromna czerwona flaga. Tak samo jak ukrywanie się z piciem czy robienie zapasów, by nigdy w domu nie zabrakło. Druga kwestia to motywacja. Jeśli masz do zrzucenia kilka kilogramów to wiedz, że tyje się nie tylko od jedzenia. W cholerę ludzi jest otyłych przez alkohol. Raz, że każde piwo to pół paczki chipsów, numer dwa to gastro.  Trzy to wpływ na formę. Zwłaszcza na wyjazdach. Po 4 dniu jazdy z imprezami co wieczór wysiadasz. Zamiast cieszyć się sportem walczysz tak naprawdę z kacem, który siada na nogi i głowę. Tak samo cofają alkoweekendy, albo alcoweekendowe wyprawy rowerowe. Stówka w kołach, ale czteropak piwka skasował aktywność. Pamiętaj też, że Twoi sportowi idole też mocno ograniczają procenty, bo to nie licuje z progresem formy. Cztery to jest naturalne pragnienie. Po rowerze lecisz do żabki po piwo, bo jesteś odwodniony. Wychlej litr wody przed wejściem do sklepu. bmwChce Ci się ogólnie pić, a nie pić piwo.  Kup sobie coś gazowanego, kostki lodu, albo najlepiej saturator i koncentraty napojów. Masz fanty, mirindy, lemoniady po kokardy i to bez kaucji.  Numer pięć to zmiana kulturowa w Polsce jak i społeczności kolarskiej. Coraz więcej osób po prostu nie pije. Dlaczego? Bo ktoś inny też nie pije. Jest to bardziej akceptowane, mniej antyspołeczne niż jeszcze 10 lat temu. Dziś na impreze czuję dumę, że jestem trzeźwy i wracam autem do domu. Tak samo dumnym można być w nowy rok, który zaczynam zarąbistym treningiem na trenażerze a nie z głową w misce.

Parce que… c'est l'épisode 0x31C! Shameless plug 19 septembre 2026 - Bsides Montréal 20 au 26 septembre 2026 - BruCON 13 novembre 2026 - DEATHCon 16 au 19 novembre - European Cyber Week 1 au 3 décembre 2026 - Forum INCYBER - Canada 2026 24 et 25 février 2027 - SéQCure 2027 Description Une conversation sur une terrasse, un sujet qui mijotait depuis longtemps L'épisode s'ouvre de façon informelle, en terrasse, un lundi ensoleillé. L'animateur et Martin Dubé annoncent qu'ils allaient enfin aborder un sujet qu'ils repoussaient depuis longtemps : un mandat de test d'intrusion que Martin avait réalisé sur un réseau LTE (4G) privé, à une époque où il n'avait qu'une connaissance limitée de cette technologie. Le fil conducteur de la discussion est la curiosité comme moteur de croissance professionnelle en cybersécurité, illustré par ce mandat devenu un succès marquant dans sa carrière. Se lancer dans l'inconnu : du pentest classique au LTE Martin explique que son parcours en test d'intrusion a toujours été motivé par la curiosité plutôt que par une expertise préalable. Il rappelle ses débuts chez Gocker, où une jeune équipe sans expérience formelle a appris « sur le tas ». Cette philosophie l'a suivi tout au long de sa carrière : il se dit attiré par les mandats qui le poussent hors de sa zone de confort. Le LTE constitue un univers à part, très différent du monde informatique traditionnel (Windows, Linux) : des protocoles propriétaires, complexes, empilés au fil des générations (3G, 4G, 5G) par l'organisme 3GPP, chaque itération apportant son lot de nouveaux acronymes déconnectés des précédents. Le mandat portait spécifiquement sur un réseau LTE privé, avec ses propres mécanismes de contrôle d'accès (notamment le verrouillage IMEI, qui lie une carte SIM à un appareil précis), absents des réseaux cellulaires publics. Une préparation intensive Pour se qualifier, Martin s'est procuré une carte Blade RF, a étudié le fonctionnement du matériel, préparé des payloads jusque dans sa chambre d'hôtel et dans l'avion, et a visionné une quinzaine de présentations DEF CON sur les attaques LTE. Il en retient que malgré la complexité apparente, les mêmes patterns d'attaque reviennent constamment : injections, services exposés, adresses IP mal protégées. Il livre un message clé aux auditeurs : ne pas laisser le syndrome de l'imposteur freiner les décisions. Selon lui, un « expert » est simplement quelqu'un qui a travaillé fort et qui continue d'apprendre ; s'accrocher au statut d'expert peut au contraire limiter la capacité à sortir de sa zone de confort. Martin insiste sur l'accumulation d'expérience comme capital réutilisable : après une quinzaine d'années en test offensif, il reconnaît que les fondamentaux (penser comme un attaquant) restent transférables d'une technologie à l'autre, seuls les acronymes changent. Il souligne aussi que l'accès à l'information (recherche en ligne, outils d'IA comme Copilot) a rendu l'apprentissage de nouveaux domaines beaucoup plus rapide qu'auparavant. Concrètement, pour écrire ses payloads en C, il a utilisé le framework open source srsRAN, qui permet de simuler un réseau LTE complet, et s'est appuyé sur Copilot pour comprendre le code et cibler les modifications nécessaires. Une soirée d'hôtel a suffi pour obtenir un premier résultat fonctionnel. Le pouvoir du threat modeling La deuxième moitié de l'échange se concentre sur la méthodologie du mandat. Le client, relativement mature, exigeait un atelier de modélisation des menaces (threat modeling) avant même la rédaction du plan de test, lequel devait ensuite être approuvé par les parties prenantes. L'équipe a suivi une approche inspirée de l'OWASP, réunissant plusieurs intervenants pour déterminer ce qu'il fallait sécuriser en priorité. Le sujet retenu a été le provisionnement des cartes SIM, élément central de l'accès au réseau LTE (les clés de chiffrement intégrées aux cartes, non extractibles, et leur copie détenue par le fournisseur). Cet atelier d'une semaine a permis de faire émerger, avant même les tests techniques, plusieurs hypothèses de vulnérabilités fondées sur les risques réels plutôt que sur un périmètre imposé arbitrairement. Martin partage un exemple marquant : lors des discussions, un accès jugé initialement comme « lecture seule » sur un système de surveillance des cartes SIM s'est révélé être un accès administrateur complet, supposément atténué par des règles de pare-feu… qui, après vérification, n'avaient en réalité jamais été mises en place. Ce test, qui n'a demandé que cinq minutes, a révélé un manque de communication majeur entre les équipes du client et son fournisseur. Les deux interlocuteurs comparent cette dynamique aux défaillances observées dans les grandes organisations complexes, où plusieurs fournisseurs interviennent sans coordination claire. L'animateur cite en parallèle l'incident de la porte de l'avion Boeing, causé par une rupture de communication entre le fournisseur et le fabricant plutôt que par une seule erreur isolée — illustrant que les systèmes complexes multiplient les angles morts. Les résultats techniques du mandat Une fois le plan de test bâti sur les risques identifiés, Martin a pu tester des contrôles précis : usurpation d'IMEI, mouvements latéraux via des réseaux industriels mal segmentés (FTP non sécurisés, plusieurs sauts de jump host), et surtout des attaques par déni de service. Il détaille l'attaque par injection sur la « tracking area update » : contrairement au Wi-Fi, où l'appareil mesure lui-même la force du signal, un appareil LTE fait confiance à la force annoncée par l'antenne, ce qui permet à un attaquant de se faire passer pour une tour plus puissante sans nécessiter une grande puissance d'émission. Cette faille est reconnue comme un compromis de conception du 3GPP entre sécurité et fiabilité du roaming. Dans le cas testé, la vulnérabilité existait bel et bien, mais un mécanisme de type « watchdog » redémarrait automatiquement les appareils affectés, limitant l'impact réel grâce à un contrôle compensatoire. Conclusion L'épisode se termine sur une note d'enthousiasme partagé : les deux interlocuteurs concluent que la curiosité, la volonté d'expérimenter dans l'inconnu et la capacité à capitaliser sur une expérience accumulée sont les véritables leviers de progression en cybersécurité, bien plus que la spécialisation figée dans un domaine unique. Collaborateurs Nicolas-Loïc Fortin Martin Dubé Crédits Montage par Intrasecure inc Locaux réels par Intrasecure inc

Summer Training is here

Hey friends! Still your grieving pal over here, but also your swarming friend and Protecting My Network Edge host — because this week I've been tinkering with something called Project Swarm and I've got my diapers on regarding it, but I really, really like what I see so far. Then, fair warning, I flip on the tangent light and verbally barf up some personal stuff at the end. I'll make the hand-off super clear, so if you want your free security podcast to do exactly what you want and nothing else — totally fair, and you won't offend me by hopping off. Here's what we cover: What is Project Swarm? This comes to us from our friends over at GreyNoise. It centers around little sensors you deploy to the edges of your network that you can dress up to look like just about anything — attracting flies to the honey, if you catch my drift. You get more enumeration, insight, and logging into whatever shenanigans those flies are using to poke at your edge. Setup was refreshingly easy: You need a very low-powered VM or hardware device (my understanding is it even works on a Raspberry Pi) mapped to a public IP, plus a free GreyNoise account. You generate an API key, copy-paste a one-line install, and off it goes. I threw mine on a tiny Ubuntu VM. The part where I didn't read the flipping manual: Mid-install my SSH connection dropped and I'm going "what the heck?!" Turns out the installer intentionally moves your real SSH to some arbitrary high port — so you can run a fake SSH honeypot on 22 while your legit connection lives elsewhere. Once I spotted the new port in the console, a quick firewall tweak and I was back in. Profiles give me level 14 giggidies: Once your sensor checks in, you assign it a profile. Vulnerable WordPress, Tomcat, a Cisco AnyConnect VPN, FTP honeypot, SSH honeypot — kind of all the honeypots. I went with a vulnerable WordPress instance. My one complaint: you can only assign one profile per sensor. My dream scenario of an SSH honeypot AND an FTP AND a vulnerable Tomcat all on one box will have to wait (or maybe that'd look too suspicious and scare the baddies off — who knows). The results were wild: Within a couple days I had thousands of connections, several flagged as malicious and tied to known botnets. I could see source IPs, malicious labels, whether they were residential or company or Google, and even download raw packet captures. There's clearly more telemetry to dig into (what people tried to spray into the login portal, etc.) — I meant to go deeper before recording and didn't, so consider this a "to be continued." Why do I care, since I'm not defending some huge infrastructure? Honestly it started as a brain break. But I've been testing a ton of external networks lately and nearly every company site is WordPress — which now powers around 43% of the internet. Running my own WordPress honeypot gives real oomph to those "your out-of-date WordPress is a big deal" conversations, where I can say "I run a WordPress honeypot and here's the aggressive password spraying and plugin/theme enumeration I'm seeing right now." See it, don't just hear it: I show the actual portal, sensor config pages, and more over on 7MinSec.club this week. Why not both, right? It's like that meme. GreyNoise also has a Project Swarm user webinar coming up — check their events page. And to be crystal clear: they are not a sponsor, this is all free, and I just think it's clever. Life update (the tangent portion): About the time you hear this, I'll be on my way to my dad's funeral, where I'm sharing some words and singing a song. I've been practicing like a madman per advice from my music director friend and guitar teacher — including a little brain hack of focusing hard on my fingers to stay a half-step removed from the emotion. And if I cry my face off up there? Who cares. This isn't America's Got Talent; it's the gesture. I'll be honest, 2026 has been a rough one, but I promised two bright spots and here they are: my son Cam (about to finish paramedic school) has been keeping grandpa's spirit alive by wearing my dad's shirts, sunglasses, and Apple watch, and getting a Cessna tattoo with my dad's actual handwriting and birth year. And you all — the kind words, the offers to talk, the shared stories — reminded me there are a whole lot of good people out there. Thank you for that. One more thing on the horizon: My brain's been a squirrel on pixie sticks, but for whatever reason I've been happily grinding the CARTP as a little vacation for my mind. I might take a swing at the exam this week — start it in the evening, grind a few hours, sleep, finish in the morning (I'm too old for 24 hours straight). I might pass, I might fail spectacularly. Either way I'll keep you posted, and if I get the cert, that's probably next week's topic!

Want to increase your FTP?Many cyclists assume the answer is simple: do more FTP intervals. While that can help, it's only one piece of the puzzle.In this video, CTS Head Cycling Coach Adam Pulford introduces a simple coaching framework, Push vs. Pull, to explain how FTP is really built. You'll learn why aerobic training lays the foundation, how VO₂ max work raises your ceiling, and how to combine both throughout the season for your strongest FTP yet.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/Find more free resources here: https://trainright.com/blog/Resources:How Quickly Can Cyclists Increase FTP?Pushing vs pulling up FTP - Training - TrainerRoadTim Cusick: Periodization, Training Modalities, And Getting Your Training Rhythm Right - CTSHow To Improve Your Cycling FTP (Functional Threshold Power) - CTS  

Become a member of the Real Science of Sport! You get ad-free shows, a member exclusive show every week, access to our communities and post-pod discussions, plus the chance to participate in our unique research studies. There's more too - click here to see all the benefits, and a small monthly pledge is all it takes!Oh, and play our Tour de France Fantasy League - we have one special rule - no Pogacar allowed! It's league number 90980, Science of Sport, and the password is ISMPJShow notesThis week's Spotlight checks in on our global durability study, takes another lap of the World Cup, visits the Diamond League in Paris, previews the Tour de France and its heat challenge, and ends with saltwater crocodiles.In this show:Our listener durability study is underway (members only!), and Ross and Gareth compare notes after completing the first session, a brutal five minute TT plus 20 minute FTP protocol. Ross explains why you have to drain the anaerobic battery before the 20 minute test, why pacing a time trial on your own is harder than you think, and why the biggest limitation in the study might not be physiologyThe World Cup is into the knockout rounds and listener Robert Ridley has done the maths on whether teams that go to extra time are at a disadvantage in the next game. The answer might be yes, about 1.5x more likely to lose if they play a team who hadn't had ET the game before, but we discover the confounding factor that complicates that findingA proposal resurfaced on Discourse and social media this week for a structural fix to extra time football, one that involves running the penalty shootout before the 30 minutes rather than after it. Ross explains where the idea came from, what the data says about goals in extra time, and why football fans on social media were not especially receptiveMoving onto athletics, Audrey Werro ran 1:53.80 in Paris, another personal best that edges her closer to the oldest WR in the sport, but we explain why the record attempt fell short, and what her split data tells you about the mindset that Werro and Hodgkinson need to bring to their races to really threaten the WR. Femke Bol is now in the picture too, and her progression curve is worth paying close attention toMarco Arop ran 1:41.84 in the men's 800 and declared he is going for Rudisha's world record. We discuss whether the men's record might actually fall before the women'sThe Tour de France starts this weekend in temperatures forecast to exceed 40 degrees by the end of the first week. We discuss a study documenting rising temperatures at the race over the decades, why the UCI's heat protocols are again under scrutiny, and what the Tour's own route designer says about how he is now choosing routes specifically for shadeUCI president Lappartient has floated the idea of reducing Tour de France team sizes from eight to six riders and introducing budget caps. The internet reacted badly, including a memorable contribution from Johan Bruyneel. We make the case that smaller teams might actually create more dynamic racing and more opportunities for smaller squads, with the acceptance that there are economic factors in play. But we wonder, why criticism is often so loud, but so empty?And finally, an IOC official has just discovered that the rowing venue for Brisbane 2032 is in a river that is also home to saltwater crocodiles. His suggested solution was a fence. We hope the rowers don't catch a croc... Hosted on Acast. See acast.com/privacy for more information.

What standard GP testing misses, and why it matters more for athletes. Several months ago I wrote a LinkedIn post about my own decision to start taking statins, after several years of resisting that path. Katherine Caris-Harris, a performance nutritionist and fellow triathlete, reached out afterwards. She felt there were gaps in the conversation, and she was right. Katherine is a degree-qualified nutritionist who works with what she calls corporate athletes, driven, high-performing people who often push themselves too hard across every area of life. In this episode we dig into the limitations of standard GP cholesterol testing, why LDL alone is a poor predictor of cardiovascular risk, the role of insulin resistance and thyroid function in driving cholesterol up, what the actual numbers needed to treat for statins really look like, and why cholesterol itself is essential, not the villain it's often made out to be. This isn't an anti-medication conversation. Katherine isn't here to tell you what to do. It's about giving you the fuller picture so you can make an informed decision for yourself, whatever that ends up being. 5 KEY POINTS LDL alone is a poor predictor of risk. Standard GP testing estimates LDL using a crude calculation, and doesn't account for particle size or how easily those particles are damaged by inflammation. Better markers exist, but aren't routinely offered. ApoB and Lipoprotein(a) give a far more accurate picture of cardiovascular risk than standard LDL testing, but most GPs don't test for them due to cost. The number needed to treat varies hugely. For primary prevention in a low risk group, you may need to treat 100 to 200 people with statins to prevent one cardiovascular event. That context rarely makes it into the conversation. Insulin resistance can quietly drive cholesterol up. Even lean, fit endurance athletes can develop elevated blood sugar and insulin resistance through excessive use of gels, energy drinks and fasted training. Cholesterol is essential, not the enemy. It's required for hormone production, cell repair, brain health and vitamin D synthesis. The real driver of arterial damage is oxidative stress and inflammation. 3 TAKEAWAYS Get tested properly before deciding. Standard GP panels are a useful starting point but rarely tell the full story, particularly for athletes. Context matters more than a single number. Genetics, insulin resistance, thyroid function and inflammation all contribute to your real cardiovascular risk. Make your decision from a position of knowledge, not fear. Whatever you choose to do, do it with the fuller picture in front of you.   KILLER QUOTE "You wouldn't ignore your FTP test results. So why would you ignore what's actually happening under the hood with your cardiovascular health?" CONNECT with Katherine Katherine Caris-Harris is a performance and functional nutritionist working with driven, high-performing clients juggling demanding careers with serious training. She is also a long-time age-group triathlete.

Phil Burt has fitted Chris Froome, Bradley Wiggins, Chris Hoy and Geraint Thomas. He designs saddles for Physique, runs his own clinic in Manchester, and has spent two decades at the sharp end of bike fitting in elite sport. He also wrote a LinkedIn post recently that got a lot of people talking — and that's where this episode starts. Phil's argument: FTP is overrated. Not useless, but overrated. From there we get into why 165mm cranks are worth serious consideration for a lot of riders, why a bag full of expensive saddles is almost never the answer to the problem people think it is, and why after five or six hours in the saddle your position matters far more than your power numbers. We finish by talking about MyVeloFit, the app Phil has developed with a Canadian tech team that lets you access his expertise from anywhere in the world, without leaving your house. If you ride a bike for any serious amount of time, this one is worth your full attention.   5 KEY POINTS FTP is the engine but the chassis matters too. The right position, crank length and body robustness matter far more than power numbers beyond the five-hour mark. Asymmetry is normal and usually not a problem. British Cycling never worried about anything less than a 45/55 power split — trying to make people symmetrical often makes them worse. Saddles are almost never the actual problem. Phil's first question is always about the position the saddle sits in, not the saddle itself. Stance width is the next frontier. There is a 30cm difference in natural stance width across the human population, yet every bike uses the same pedal spacing. Comfort is performance in long distance events. After five hours anything suboptimal in your setup becomes a battle you don't need. 3 TAKEAWAYS Get the foundations right before chasing numbers. Bike fit, crank length and contact points are the platform everything else is built on. You don't know what you don't know. Even if nothing feels wrong, a bike fit can confirm that — which is just as valuable as finding a problem. Expert advice no longer requires geography or a big budget. MyVeloFit puts Phil's expertise within reach of anyone, anywhere in the world. KILLER QUOTE "After five hours there's a lot of fight going on already. Anything that's suboptimal in your setup, we just make more optimal. You don't want to be fighting anything you don't have to fight."   CONNECT with Phil Phil Burt is one of the world's leading bike fitting experts, former head physiotherapist and bike fitter for British Cycling and Team Sky, and saddle designer for Physique. He runs his own clinic at the Manchester Institute of Performance in Manchester. Website: philburtinnovation.com LinkedIn: Phil Burt   LINKS & RESOURCES Mentioned in the episode: MyVeloFit —  Optimise your bike fit with Phil Burt and access Phil's expertise from anywhere in the world. CLICK HERE Phil Burt Innovation Clinic — in-person bike fitting in Manchester with full biomechanical analysis, saddle pressure mapping and motion tracking.   Want help building durable training? If what I talked about today resonates and you want a training structure built around your whole life, not just your swim, bike and run numbers, SWAT is where it happens. Find out more and join SWAT here   FREE Download

The Cycling Tech Brief: the cycling tech that actually matters this week — and whether to update, wait, or ignore.Strava launches official MCP connector giving paid subscribers direct conversational access to their full training history via Anthropic's Claude — Monitor — if you're a paid Strava subscriber and want AI-assisted training analysis, the connector is live now and worth experimenting with; just know it's read-only and Claude-only for the moment.CPSC warns riders to immediately stop using Ridstar Q20 and Q20 Pro e-bikes — 11 fire incidents confirmed, manufacturer refuses recall — Don't buy — if you own a Ridstar Q20 or Q20 Pro, stop riding and charging it immediately, remove the battery, and contact your local household hazardous-waste program for disposal.Florida man sues Amazon and Chinese e-bike brand Bigniu after battery explodes during charging, causing severe burns and a residential fire — Monitor — if you own a Bigniu BG10 or any high-wattage moped-style 'e-bike' bought through Amazon without UL or equivalent certification, stop charging it unattended and check for any CPSC action.Garmin kicks off its biggest annual spring sale — deepest-ever discount on Fenix 8 Pro — while Apple's watchOS 27 (announced at WWDC) brings cycling power zone APIs and untethered Workout Buddy to the Apple Watch ecosystem — Monitor — if you've been waiting to buy a Fenix 8 Pro or Edge 1050, this is the window; for Apple Watch cyclists, wait for watchOS 27 public beta in July before committing to new workflows.TrainingPeaks-adjacent editorial debate: FTP vs. Critical Power — are coaches and platforms measuring the same physiological ceiling? — Monitor — no platform change to act on today; but if your training zones have felt off, ask your coach whether a CP test protocol would give you more accurate data than your current FTP estimate.Daily cycling intelligence from SEMIPRO CYCLING, produced with AI-assisted research, scripting, and synthetic voice.

How hard should you actually ride the IRONMAN bike leg? The answer is more nuanced than simply copying the pros. And getting it wrong often leads to a long walk in the marathon. In this Q&A, Coach Rob Wilby breaks down the numbers behind smart bike pacing so you finish the bike with enough left to run well.In this episode:Why your FTP percentage has to drop the longer you're on the bike (and why backwards-engineering a pro's 82% will blow your race apart)The TSS budget cap that holds true whether you ride 4:30 or 8:00 (plus theequivalent for 70.3). And why it only works if you're properly race-fitNormalised power vs. average power: how spiking out of corners and standing up short hills burns matches you need for the run.Why the first 60-90 minutes on the bike should feel like the easiest of the dayWhy you MUST do an outdoor FTP test and why it must be done in race position, in race kit, on a flat out-and-back."My race-sim TSS came back way over 280, should I worry?" How to check your FTP setting and use Best Bike Split to model a realistic, run-friendly paceGearing for hilly races: why going to a 36-tooth cassette (or even a 1:1 ratio) saves your legs - especially on hilly on courses like Wales.Why all IRONMAN bike courses aren't equal and how to make your long rides mirror your race day terrain, descents and corners included* * * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. We've just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount

This week on the GCN Show, we dive into Remco Evenepoel's staggering 425-watt FTP and discuss why durability might be the missing piece of the puzzle for him to beat Pogačar and Vingegaard in Grand Tours. Plus, we catch up on Lael Wilcox's round-the-world record attempt, discuss Zwift's ambitious new junior talent program, and take a look at Chris Froome's new aqua bike career.⏱️ Timestamps ⏱️00:00 - Welcome to the GCN Show02:00 - Remco Evenepoel's 425W FTP06:14 - Can You Train Fatigue Resistance?16:56 - Cycling Shorts & Zwift's Junior Team18:00 - Lael Wilcox & Ultra-Endurance Updates20:20 - Chris Froome's Aqua Bike Race21:30 - Tech News & The Empire State Trail25:10 - Hacks and Bodges30:08 - Caption Competition40:24 - End of Show Nugget: Surströmming ForfeitUseful Links:Join this channel to get access to perks

Coach Castonguay nous explique le principe de la Durabilité et comment entraîner celle-ci pour atteindre ses objectifs sur des distances plus longues. Magasinez chez Altitude Sports et économisez jusqu'à 20 % sur votre première commande avec le code UPIKA2026.  Cliquez ici pour commander

This week on the GCN Racing News Show, we dive into the incredible 425-watt FTP revealed by Remco Evenepoel and analyse what his power-to-weight ratio means for his Grand Tour ambitions against Pogačar and Vingegaard. We also break down a massive warning shot fired by UAE Team Emirates ahead of the Tour de France, with Isaac Del Toro continuing to prove he is a pure racer and winner.

Send us Fan MailI am your host, Neo Griot, and this is Rational Black Thought.This week's title comes from YG's “FTP,” and the message is simple: silence is no longer an option.Not when power lies openly.Not when democracy is treated like a technicality.Not when religion is used as cover for grift.Not when Black people are told to stay calm while the machinery of suppression keeps running.So this episode is not about calming down. It is about getting serious.We are past the point where cardboard signs and polite appeals are enough. Power does not retreat because we are morally correct. Power retreats when it is confronted, exposed, organized against, and made to pay a price.Silence will not save us.Respectability will not save us.Faith in broken institutions will not save us.Only disciplined struggle builds power. So, let's get to workIntro: Quote of the Week: James Baldwin Unmasking the News: Democracy Watch: The June Primaries Are a Crystal Ball for the Midterms Trump Acts Like a Spoiled Child: The Politics of Unreality Victor Marx: False Claims and the Grift of Sacred Credibility Good News: HBCU Founders, Tech Power, and the Future of Black Innovation Strategies for Black Power:  How to Fight and Defeat the Trump Coalition Reflections and Call to Action:Closing/Outro: Sources:https://www.pbs.org/newshour/politics/a-rare-trump-setback-a-missing-congressman-and-spencer-pratt-6-takeaways-from-the-latest-midterm-primaries?https://www.theguardian.com/us-news/2026/jun/07/trump-walks-out-meet-the-press-nbc-interview?https://coloradosun.com/2026/05/31/littwin-victor-marx-kyle-clark-interview-wins-maga-votes/?https://tech.einnews.com/pr_news/916574345/historic-first-ever-hbcu-pitch-competition-comes-to-times-square-during-ny-tech-week?Power Concedes Nothing without a Demand...

Brendan Housler and Landry Bobo break down a Ben Healy “lactate clearance” session: 3 x 10 minutes with 2 minutes at ~120% FTP followed immediately by 8 minutes at ~85–90% FTP, with 10 minutes easy between sets. They explain that the goal isn't the surge itself but the ability to settle back into strong aerobic riding while clearing and reusing lactate, mirroring real race demands like attacks, covering moves, and riding hard after climbs or corners. They discuss why many riders can hit VO2 efforts but struggle to continue at tempo afterward, and share ways to progress the workout (longer hard starts, adding surges, 40/20s into tempo, more repeats, or adjusting recovery). They suggest using this work in build phases, pre-race prep, and even year-round as lighter “touches” between harder blocks.

Climbing faster isn't always about increasing FTP or producing bigger power numbers. In this episode, CTS Coach Adam Pulford breaks down the pacing strategies, tactics, fueling, and key workouts that help cyclists climb faster with the fitness they already have.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.The Problem with Chasing Data - RPE: https://www.youtube.com/watch?v=Wsywx731ki0​​Free Cycling Training Assessment: https://trainright.com/cycling-training-assessment-welcome/Interested in working with a coach? Schedule a free consult: https://trainright.com/coaching/cycling/Self-coached athlete? Check out our TrainRight Membership: https://trainright.com/membership/Find more free resources here: https://trainright.com/blog/

Join Ryan and Will for the Antwuan Dixon "FTP" Part Skate Companion. Enjoy

If you've ever wondered whether your endurance base could carry you into gravel or mountain bike racing — or whether your FTP is really the thing holding you back — this episode is a timely reality check. Dave Schell is the founder of Kaizen Endurance, based in Boulder, Colorado, and has spent 15 years coaching cyclists and endurance athletes through some of the most demanding events on the calendar — Unbound 200, Leadville, ultra-distance gravel and mountain bike. Before that, he spent seven years at Training Peaks as coach education manager, so he understands both the science and the real-world application better than most. We talk about why FTP is overrated as a race predictor, why skill and technique will give you more free speed than another training block, how to actually prepare your body for eight to ten hours in the saddle, the mental game of ultra-distance events, and why consistency remains the most unsexy and most powerful tool any athlete has. There's a lot in here that applies well beyond gravel.   5 KEY POINTS FTP is overrated for long events — after eight hours everyone regresses to the same sustainable pace. Durability and fat oxidation decide the result. Skill delivers free speed — technique improvements will outperform another fitness block for most athletes, most of the time. Race your race bike — training on the road and racing gravel leaves your body unprepared for the physical demands, regardless of fitness level. Recovery is where adaptation happens — most athletes need permission to rest, not encouragement to go harder. Consistency is the only secret — the work never changes, you just keep doing it week after week. 3 TAKEAWAYS Sign up for something that scares you — if there's no real possibility of failure, you'll wing it. The fear is what gets you out the door. Context beats data — RPE and athlete feedback tell you more than power numbers alone. Data without context is just noise. Extreme moderation wins — train at the right load, not the highest load. The athletes who stay consistent are the ones who progress. KILLER QUOTE

In this episode of The Uphill Goat, I sit down with professional cyclist, coach, and sports psychology expert Charlotte Backus to talk about the mental side of performance, elite cycling culture, burnout, nutrition, identity, and what actually helps athletes improve long-term. Charlotte shares her experience racing at a high level, the realities of chasing performance, and the lessons endurance sports can teach us far beyond the bike. This conversation goes much deeper than training zones and FTP numbers — it's about mindset, pressure, resilience, and learning who you are both in and outside of competition. We also dive into:- The psychological side of endurance sports- Burnout and identity in elite athletes- Common mistakes amateur cyclists make- Nutrition and fueling- What separates great athletes from good ones- Women's cycling and performance culture- Building a healthy relationship with ambitionThis episode is presented by 2% Performance — topical sodium bicarbonate cream designed to help athletes perform at their best without destroying their stomachs. Check out 2% Performance and use code UPHILLGOAT at checkout for a discount on your first order:2PercentPerformance.comFollow Charlotte:https://www.instagram.com/charlottebackus/Follow 2 Percent Performance:https://www.instagram.com/2percentperformance/

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about Leadville prep! Training, injury mitigation, and altitude prep.   As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.    Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Main Topics: Strategies for reintroducing training after injury, emphasizing conservative ramp-up and volume management Importance of base fitness and how aerobic capacity supports high-altitude performance Race-specific pacing and intensity focus, especially maintaining tempo to optimize endurance Incorporating torque and long sustained climbs for single speed riders Altitude acclimation: timing, frequency, and how it influences race performance Building durability and fatigue resistance through volume, stacking workouts, and targeted intervals Practical training structure during the build phase to surpass fatigue hurdles and extend endurance Managing logistics and mental preparation for race day at high elevation   Timestamps: 00:00 - Introduction and podcast goals 00:29 - Incorporating concise questions from listeners 01:16 - Brandon's background and race goals at Leadville 02:41 - Challenges of single speed racing on steep climbs and long flats 03:40 - Importance of gradual ramp-up after injury recovery 04:48 - Risks of too rapid training progression and injury considerations 05:42 - Chronic injuries and compensatory movement patterns 06:50 - Strategies for conservative ramping and avoiding injury flare-ups 08:15 - Maintaining aerobic base and leveraging it for training efficiency 09:12 - Balancing intensity types: tempo versus high-intensity workouts 10:09 - Race-specific pacing: holding tempo and avoiding over-FTP efforts 11:26 - Focus on VO2 max and lactate threshold in training 12:12 - Adapting training zones for altitude and single speed specificity 13:28 - Role of torque intervals, especially for single speed riders 14:55 - Climbing and torque interval recommendations based on geographic location 15:00 - Adjusting training volume and intensity to build endurance 16:30 - Decision-making around race participation in the GP series and logistics 17:40 - Outperforming at altitude: genetics and acclimation cycles 18:40 - Acclimation strategies and responding to altitude over time 20:30 - Training at altitude for improved performance at sea level 22:01 - Managing chronic injuries and race day approach 23:39 - Training and recovery balance for high-altitude races 25:21 - Long-term injury management and race day performance 27:42 - Final thoughts and race prep advice from Dylan and hosts 42:19 - Community encouragement and upcoming race plans

Vu Le is our guest for the Season Nine Finalé, which also serves as an installment of our ongoing Defend Nonprofits, Defend Democracy Series. Recorded with a live zoom audience during our spring webinar series, Vu discusses his burnout, funding instability, philanthropy's power dynamics, and what it will take to strengthen nonprofits in an era of rising authoritarianism. Vu argues that nonprofits and funders must stop normalizing scarcity, invest deeply in leaders and infrastructure, and organize collectively for long-term change.Drawing from his new book Reimagining Nonprofits and Philanthropy, Vu challenges conventional assumptions about fundraising, nonprofit leadership, and philanthropy itself. The conversation explores why progressive movements struggle to sustain leaders, how conservative leadership infrastructure has been built strategically over decades, and what nonprofit professionals can do right now to protect democracy and each other.Download a transcript of the episodeAbout Our GuestVu Le is a prominent writer, speaker, and former executive director of Seattle-based Rainier Valley Corps. Widely recognized for his irreverent, no-nonsense approach to social justice and philanthropy, he authors the viral blog Nonprofit AF, and is a co-founder of the Community-Centric Fundraising movement. Most recently he is author of the book, Reimagining Nonprofits and Philanthropy. In 2020, Vu was our first guest on the Fund the People: A Podcast with Rusty Stahl.Suggested Links:Vu Le's Blog, Nonprofit AFReimagining Nonprofits and Philanthropy (Book)The Sally Covington Report (Moving a Public Policy Agenda: The Strategic Philanthropy of Conservative Foundations)Community-Centric FundraisingNonprofits Are Message with Joan Garry - Episode 251 with VuTrust-Based Philanthropy ProjectNational Council of NonprofitsIndependent SectorBolder AdvocacyRules of the Game Podcast (Note: Rusty misstated the name of the podcast in the recording. The correct name provided here)Solidaire NetworkFund the PeopleFund the People Webinar SeriesRelated Fund the People Podcast Episodes:S1:E1 — Vu Le: Treating Nonprofit People Like Batteries - The very first FTP podcast episode, revisited in this conversation, on burnout, scarcity, and nonprofit workforce culture.

Take the 2026 AI Engineering Survey and get >$2k in credits and AIE WF tickets!This was recorded before Railway suffered a major GCP outage on May 19, despite being a multi-AZ, multi-zone mesh ring, with HA fiber interconnects between their Metal GCP AWS, because workload discoverability was unintentionally still tied to GCP. All has been resolved with a post-mortem.Railway did not start as an AI infrastructure company.It was founded in 2020 years before agents became the default way people thought about deploying software. Jake Cooper, formerly at Bloomberg and Uber, started Railway with a simple obsession: the activation energy to ship something to production should be near zero. Push code, get a URL, iterate. No Docker files, no Kubernetes manifests, no Ansible scripts stacked on Ansible scripts.For years, this was a slow grind. Railway spent its first 18 months hand-acquiring its first 100 users with Jake personally greeting every Discord signup on a second monitor.Today, Railway has raised $124m and is growing very fast. A 35-person team supports 3 million users, adding roughly 100,000 signups a week. Their bare metal data centers have a 3-month payback period vs. renting in the cloud, with 70% margins funding aggressive cloud bursting when needed. The servers they own have actually appreciated in value as RAM prices have climbed basically meaning the value of their hardware now exceeds the capital they've raised.From rebuilding Railway's network overlay over a weekend to moving the vast majority of workloads onto its own bare metal data centers, Jake Cooper is trying to build a new cloud for an agent-native world. In this episode, Railway's founder and “conductor” joins swyx and Alessio to unpack why the next era of software infrastructure is not just “Heroku but newer,” what agents need that humans did not, and why the old deployment loop of Git, PRs, CI/CD, and static cloud resources may be heading for a rewrite.We go deep on Railway's infrastructure stack: own-metal data centers, three-month cloud payback periods, cloud bursting, data center debt, Railpack, Nixpacks, Temporal, feature flags, Central Station, content-addressable filesystems, agent-safe production forks, and why the CLI may become more important than the canvas in an agent world. Jake also shares the founder journey behind Railway, how the company survived losing $500K/month, why it now serves millions of users with only 35 people, and why he believes the pull request is dying.We discuss:* How Railway went from a slow six-year grind to adding 100,000 users a week* How Railway thinks about agents as the next dominant software species* Why agents need version control, observability, compute, storage, and orchestration at 1000x scale* The economics of Railway's own-metal data centers and three-month payback* How Railway uses cloud bursting while scaling its own infrastructure* Why data center debt can be a better tool than venture debt for infra startups* Central Station, Railway's internal system for clustering customer feedback and incidents* Why responsible disclosure and over-communication matter for platforms* Why feature flags, progressive rollouts, and shadow traffic are essential for agents* Temporal's strengths, pain points, and why workflows matter for agents* Railpack, Nixpacks, Nix, and lazy-loaded content-addressable filesystems* Why “cattle, not pets” may change if you can clone the pets* Why Railway is building a new cloud from scratch instead of copying hyperscalers* The solo founder path, focus, writing, and how Jake thinks about company buildingRailway:* Website: https://railway.com/* X: https://x.com/RailwayJake Cooper:* LinkedIn: https://www.linkedin.com/in/thejakecooper/* X: https://x.com/JustJakeTimestamps00:00:00 Introduction: What Is Railway?00:02:07 Jake's Path to Railway00:06:13 Railway's Six-Year Growth Story00:08:52 Rebuilding the Business After the Free Tier00:11:17 Agents as the Next Software Platform00:13:29 Railway's Infrastructure Philosophy00:15:42 Bare Metal, Cloud Economics, and the Compute Crunch00:17:22 Cloud Bursting and Five-Cloud Networking00:20:20 Data Center Debt and Infra Financing00:23:31 Data Centers in Space00:25:24 What Agents Need From Infrastructure00:28:24 CLIs, Canvas, and Agent-Native UX00:35:15 Central Station, Incidents, and Responsible Disclosure00:40:30 Safe Rollouts, SRE Agents, and Production Forks00:45:00 AI SRE, Specs, Code, and Tests00:48:24 Self-Replicating Infrastructure and the New Serverless00:53:18 Heroku, Temporal, and Workflow Engines01:04:07 Railpack, Nixpacks, and Lazy-Loaded Filesystems01:06:01 Coding Agents, Token Spend, and Roadmap Acceleration01:10:56 The Pull Request Is Dying01:12:28 Feature Flags and the Agent-Era SDLC01:16:15 Cattle, Pets, and Cloning Machines01:19:29 Solo Founder Lessons01:24:12 Focus, GPUs, and Building a New Cloud01:28:20 Closing ThoughtsTranscriptAlessio [00:00:00]: Hey, everyone. Welcome to the Latent Space Podcast. This is Alessio, founder of Kernel Labs, and I'm joined by Swyx, editor of Latent Space.Swyx [00:00:10]: Hey, hey, hey. Today we're in the studio with Jake Cooper of Railway.Alessio [00:00:14]: Conductor of Railway.Swyx [00:00:15]: Conductor at Railway. Yeah.Alessio [00:00:16]: Choo-choo.Swyx [00:00:17]: Do you actually have that anywhere, like on your business card?Jake [00:00:20]: We call some of our volunteer moderators conductors. I don't have a business card. We're not that big yet. At some point I will. I got handed a nice business card from the Supermicro folks, and I was like, “Damn, this is pretty official.”Swyx [00:00:30]: Business cards are coming back.Jake [00:00:32]: They're cool. They're hip. The conductor thing is good. We're trying to figure out what we want to call each other internally. Some people think it's super cringe and say, “You don't need a name for people internally.” Some people want to call each other something. We still don't have a really good one.Jake [00:00:55]: We've got New Railcrews, Trainiacs. Nothing has stuck yet.Swyx [00:01:00]: I like Trainiac. Trainiac sounds good. Railwayians. For those who don't know, what is Railway? Let's give people a crisp definition up front.Jake [00:01:09]: Railway is the easiest way to ship anything. You go to the canvas, or you talk with Claude, and you say, “Deploy a Postgres instance, deploy my GitHub repository, run this code,” and you're off to the races.Swyx [00:01:22]: You've got a nice animation on the landing page.Jake [00:01:24]: Thank you. None of my work, by the way. They don't let me touch the design stuff anymore.Jake [00:01:25]: We want to make it trivially easy not just to deploy things, but to evolve applications over time. Most tooling right now stacks entropy on top of entropy: Docker, Kubernetes, Ansible scripts, and all these other things. If we can version all of your software and keep track of all the changes, then we can make it trivial to clone environments, fork into a parallel universe, get copies of production data, get copies of any services, make changes, validate them, and collapse them back in without reproducing everything across a staging environment.The Railway Origin Story: From Uber Systems to a New CloudSwyx [00:02:07]: I was looking at your background: Bloomberg, Uber. Nothing immediately stands out as, “This guy is going to found the next great platform as a service.” What prepared you for Railway?Jake [00:02:21]: It was curiosity to keep going deeper. I started out on front-end stuff, working on Wolfram Mathematica and porting it over. Then I briefly moved to Bloomberg, then toward Uber and distributed systems, taking the Jump Bikes systems and moving them to a distributed system built on top of Cadence, the pre-Temporal Temporal.Swyx [00:02:44]: Which, by the way, I'm happy to talk about, pros and cons.Jake [00:02:48]: Totally.Swyx [00:02:51]: But let's do the Railway story.Jake [00:02:52]: It has been a continual step of wanting an experience. Whether it's walking up to a bike, unlocking it, and having it work frictionlessly, or something else, the depth required to make that happen follows from the experience. A lot of the work I do, and a lot of the team does, is in service of that experience. We fundamentally don't care how deep we have to go. We will swim to the bottom of the swimming pool to get the experience.Jake [00:03:17]: I don't have a physics PhD. I did an EECS degree. It has always been about figuring out the next step: how do we get there? That's what led to starting Railway for that experience and then moving all the way to bare metal data centers. I was adding patches to the kernel this week to get the experience there because I can see how much better it can be.Swyx [00:03:49]: Other patches to the Linux kernel this week?Jake [00:03:51]: Yeah. Not upstream. Our fork.Swyx [00:03:52]: That's a flex. Railpack? No, this is different. This is the OS on top of Railpack?Jake [00:03:57]: No, this is an actual kernel patch. It's always literally: what do we have to do to get that experience? Then figure it out. Anything is figureoutable.Swyx [00:04:10]: Would you send the patch upstream, or does it not fit other use cases?Jake [00:04:13]: Maybe. We have to work out the experience internally. It has to do with the storage layer we're building for some of the agentic stuff. Maybe it'll be useful upstream, but it's deeply useful for us internally.Open Source, Forks, and Non-Deterministic VersioningSwyx [00:04:29]: You mentioned open source before. How do you think about starting from open source, and then coding agents letting you do a lot more from forks of it?Jake [00:04:38]: GitHub's original sin is that it's almost a series of broken pointers. You have this thing, then you clone it, and now you've lost the whole upstream. How do we make it trivial for people to modify really small pieces of it?Jake [00:04:51]: We think of Git in a discrete sense: I've either made a change and merged upstream, or I haven't. What would it look like if it were percentage-based, a little more non-deterministic, or a stream of changes that users traverse as a percentage rolled out in general and then rolled all the way up?Jake [00:05:13]: We have the open-source kickback program and let you deploy templates because we want to make it trivial for people to version these shards over time. It solves a large problem around authentication, authorization, and security. NPM has a way to define, “Don't take any new packages.” The ideal end state is that you roll out progressively to users with the minimum impact zone and continue rolling up. JPMorgan should probably be the last one on the patch line, for all our sakes, because our money and livelihoods are there.Jake [00:05:53]: It's okay if Johnny Vibe Coder gets a broken patch because there's so much entropy in the system that the rubber has to meet the road at some point. You have to test at varying levels.The Long Grind: First Users, Free Tier, and Making the Business WorkSwyx [00:06:13]: I wanted to pull up this glorious chart, which is your usage or number of daily signups?Jake [00:06:22]: Daily signups, I think.Swyx [00:06:24]: You started six years ago. It was a slow grind, and now you're on a rocket ship. You say, “Don't doubt your fight and don't quit.” Maybe pick out certain points that were key inflections for the company.Jake [00:06:40]: At the start, it's about getting your first 100 users, hell or high water. We had a website and a support link. The support link was the Discord channel. I had notifications on with two monitors: the monitor I was working on and the other monitor with Discord. If anybody came in, I was immediately like, “Hey, how's it going?” It was rare, so getting those first 100 users to come back was the start.Jake [00:07:14]: Then you build a consultancy factory because users want all these things. You have to go back to the board and ask, “What is the actual product offering I want to build on top of this?”Jake [00:07:28]: VCs want charts that always go up and to the right, but in reality you don't necessarily want charts that look like that. For us, there have been periods of expansion where we add features to test use cases, and periods of compaction where we ask, “If the experience we have is good, how do we make it significantly better?” Maybe we strip out features that don't fit our ICP anymore.Jake [00:07:57]: The boom from 2022 to 2023 came from the free tier. Everybody under the sun was using it.Swyx [00:08:09]: A lot of Reddit bots and Discord bots.Jake [00:08:12]: And crypto miners. When you build an open product on the internet where anybody can sign up, the internet is a horrible place with so many things. You go through periods of asking, “How do I reach as many people as possible?” Then, “How do I fit the exact use case for the people who really matter and are really excited about this specific thing?”Jake [00:08:39]: Then there was a two-year period of making the actual business work. During the free-tier era, we were losing about half a million dollars a month.Swyx [00:08:59]: On a $20 million bank account.Jake [00:09:02]: On a $20 million bank account with maybe $50,000 a month in revenue. That's a horrible business. I don't know how anybody invested. But you have to go through it and say, “We have an experience people love, but the business has to work.”Jake [00:09:17]: There are two schools of thought. You can run the horrible business all the way up with bad margins, or you can go back and make it work. We've always wanted a super lean team. We're 35 people right now. It's very small.Swyx [00:09:36]: Supporting three million already?Jake [00:09:38]: Yeah. We're adding 100,000 users a week right now, so it's growing fast. We don't want to add headcount for the sake of headcount or throw bodies at problems. We want to build systems. It's hard to build systems during expansion because you're adding things to the system because people are asking for them or things are breaking.Jake [00:10:00]: We had to cut off the free users for a little while, rebuild the business, and make sure it worked. We want to reach as many people as possible because software is important. It's become difficult to create things in the physical world, so it's important to make it easy for people to build in the virtual world and have access to creation. But there are legs to that journey.Jake [00:10:30]: You can see divots in the charts. If you follow between 2025 and 2026, it's either summer or winter. People go on holiday with family.Swyx [00:10:50]: It affects that much?Jake [00:10:51]: Yeah. It's kind of B2C and kind of B2B. People are shipping constantly, then they stop. Our activation curve now shows more people activating on weekdays because we have more business users, so it smooths out over time.Agents as the New Interface to DeploymentSwyx [00:11:17]: Was there a point where you started prioritizing AI development or agent development?Jake [00:11:24]: We've prioritized agentic as a top-of-funnel thing. Over the last six months, we've deeply prioritized agentic as a mechanism to build and deploy things because we believe the curve is so steep and that is how people will build and deploy software.Jake [00:11:42]: It almost fundamentally doesn't matter whether this is dot-com or not because we're all on the internet anyway. If agents are going to deploy a bunch of things and we hit an inference wall at some point, we'll fix those problems. The dominant species over the next 10 years is that we've moved from assembly to C to C++ to JavaScript to words. You're going to need to close that loop.Swyx [00:12:13]: When you say this is dot-com, did you mean buying the domain, or the general case?Jake [00:12:17]: I mean the dot-com era, when companies had a huge run-up because people understood the internet was important. Then they hit bottlenecks, fundamental laws of physics, math didn't work, and everybody came back down to earth. But it didn't matter because the internet became so impactful. If you operate on a long enough time horizon, you should build these things anyway because you can see where it's going.Jake [00:12:45]: That's where I think a lot of agent stuff is. You get to a point where you're running thousands of agents in parallel. What is the inference cost? What is the compute cost? How do you make that efficient? How do you coordinate all this? We have issues coordinating humans; we don't even have good tooling for that. Now we have to figure out how to get agents to coordinate, safely version changes, and know when to raise their hand for someone to intervene. Otherwise it becomes an interrupt factory.Railway's Infrastructure Thesis: Network, Compute, Storage, and MetalSwyx [00:13:19]: Let's go right into the technical side. What are the core infrastructure or architectural beliefs of Railway that allow you to do what you do?Jake [00:13:29]: The primitives matter a lot for us. We need network, compute, storage, and orchestration around it. You need control over a lot of those things. We've talked a lot about how we don't really use Kubernetes because we want higher-order control to place workloads in very specific places.Jake [00:13:48]: The reason is that you have to be very efficient with agents: memory reuse and all these other things, or you're going to massively blow up your cost structure. Being able to rack and stack your own servers and build your own metal unlocks performance and cost. Experiences where you're running 1,000 agents in parallel are not massively cost prohibitive.Jake [00:14:13]: Token use and compute use are blowing up. Over time, those things have to get a lot more efficient. You can get a lot of margin to make those experiences solid by building your own metal. That's all in service of offering a differentiated experience to as many people as humanly possible.Swyx [00:14:51]: You have a data center in Singapore.Jake [00:14:53]: Yeah. We have two in every other region now. In Singapore, we're adding a second one in Q3.Swyx [00:14:58]: What's it like? I've never built a data center. Do you go to Equinix and say, “I want some slots?”Jake [00:15:05]: Yeah. Equinix. You basically go and say, “I want power and I want a cage.” They say, “Great, here's what it's going to be.” You rent the cage for a period of time, fill it with racks and servers, and hook up internet to it. That's all the pieces.Swyx [00:15:36]: Then you handle everything else.Jake [00:15:37]: You handle everything else.Swyx [00:15:39]: What's the math versus clouds doing it for you?Jake [00:15:43]: If we rented in the cloud, our payback period when we go to metal is about three months.Swyx [00:15:50]: Which is crazy.Jake [00:15:51]: It's nuts. That's four years of depreciated hardware. You're going to see a lot of this compute crunch because hyperscalers are buying up a lot of stuff. We're working directly with OEMs, resellers, and people building these machines: Supermicro, Dell, and others.Jake [00:16:11]: Upstream, there's a bunch of supply pressure. When we raised our last round, between deploying capital for servers and now, the amount of money we've raised is less than the amount of money we have in the bank plus the value of the servers because the servers have appreciated as RAM has gone up. It's nuts how valuable hardware has become.Jake [00:16:50]: If you look at hyperscalers, they deployed around $80 billion of capital expenditures this year, and next year will be more. That's a massive infrastructure build-out. You look at that and think it's crazy that they're spending way more than the Manhattan Project. But if every person is going to run dozens or hundreds of agents in parallel, you have no conceptual idea how much compute is required to make that experience happen, even if you're deeply efficient and sharing resources. And that doesn't even count inference.Swyx [00:17:22]: How do you plan the build-out? The growth chart is so vertical. Are you usually at 100% utilization as soon as racks are live? How far ahead are you planning?Jake [00:17:33]: We still maintain cloud presence for bursting. We work with AWS, GCP, and a few other clouds. We can rent, and then the moment we get space or power, we compact those workloads off the cloud. We started on the clouds, then built a system to migrate to our own metal. There's nothing that says you can't continually do that again, and that's exactly what we do. We never want to be compute constrained.Jake [00:18:09]: At the start of the year, we actually became compute constrained because one upstream provider wasn't able to give us quota at the rate we needed, and the hardware was slower. I spent a weekend rebuilding our entire network overlay so we could straddle five clouds: Oracle, AWS, ourselves, GCP, and one other one. We can do more than that now.Jake [00:18:38]: We got into a spot where we were trying to pack instances tight because we couldn't get enough compute. That led to a few reliability issues, which are now past us. I made a tweet pointing out that it's becoming harder and harder to acquire compute at the rate these models need to acquire compute. We got bit by it.Swyx [00:19:15]: How do you think about pricing knowing you might not have your own metal available at all times? Are you pricing assuming you need extra margin if you end up going into the cloud?Jake [00:19:26]: Because we've built out our metal data centers, our margins on metal are around 70%. We can deeply subsidize the cloud business if we want to scale at a reasonable rate. We have a few levers: metal, which makes the margins; cloud burst; debt to buy servers; and venture capital. It's an interesting operational problem: how much cash do we have, how much should we raise, how quickly can we deploy it, and can we scale revenue as quickly as we scale compute?Jake [00:20:05]: If we continue making it trivially easy for people to build and deploy, then the faster we close that loop and the more operationally excellent we are with capital, the faster the business can scale. It's almost a straight linear deployment rate.Financing Infrastructure: Hardware Debt, VC, and Operational LeverageSwyx [00:20:20]: I think infra startups raising debt is a tool people don't utilize enough or know enough about. What can you tell us about that? Is it secured against your CPUs?Jake [00:20:32]: It's secured against our hardware.Swyx [00:20:37]: What rates do you get? Who are the lenders?Jake [00:20:39]: We pay prime plus a spread, and we can refinance any of the debt as rates go down. The terms are pretty good. The unfortunate thing is that Twitter has no nuance, so people say, “Venture debt bad.” But as with all things, there are specific tools and areas where you can be deliberate instead of using one tool as a hammer. Venture capital is not the hammer for everything. You have to explore and figure out what works.Swyx [00:21:12]: VC is usually the most expensive financing you can get.Jake [00:21:15]: Yeah. I also think people think about VC incorrectly from a capital-raising perspective. Most people think, “How do I raise as much money as possible from whoever is probably the best I can get at that time?” That's close to right, but what we've tried to do is figure out what unfair advantage we can buy with that equity.Jake [00:21:34]: It's the most expensive equity you're going to give away at that point in time, assuming the company keeps getting better. How do you use it to work with someone stellar who complements you? In the seed stage, I had never started a company. Ray Tonsing had good advice, and I could text him all the time. He was really fast. Awesome.Jake [00:22:01]: Then with John and Erica at Unusual, they said, “You roughly know what you're doing building a product. We'll mostly leave you alone and be available for advice.” Amazing. Then we got to Series A and the business was an operational tire fire because we didn't know how to scale a business. Work with Erica, and Jordan is over at Redpoint, so bonus.Jake [00:22:28]: Now we've raised from TQ and FPV as we're moving into enterprises. Every step of the way, we've asked: who can we partner with at this specific time to unlock the next section of the journey? I don't know enterprise sales. As an engineer, I can eyeball what features we might need, and we have wonderful people internally who can help. But you want boardroom dynamics where everyone is aligned and asking, “How do we win this?” instead of bickering about strategy.Data Centers in Space and the Physics of ComputeSwyx [00:23:31]: You had a tweet about data centers in space. Why no data centers in space?Jake [00:23:37]: It's not “no data centers in space.” My hot take is that I think it is solvable. I've just never seen anybody solve it.Swyx [00:23:49]: You said, “How are you going to dissipate that much heat in a vacuum?” You're making a physics claim.Jake [00:23:55]: I haven't seen anybody prove how you're going to dissipate that much heat in a vacuum. It doesn't mean it's not possible. It just means nobody has brought it up yet.Swyx [00:24:05]: Astrophage.Jake [00:24:06]: I don't know what that is.Swyx [00:24:07]: The Martian thing. Okay, you're very logical.Jake [00:24:09]: It could work. A lot of people are putting the cart before the horse. They say, “We're going to put data centers in space.” Okay, but how? “We have time to figure it out.” It's like in The Martian where they ask how they're going to intercept something and say, “We'll figure it out.”Swyx [00:24:36]: Making a bet on human invention is weird because you blind trust that it can be solved. But with physics, there are first-principles bounds you can put on it. Maybe not. Maybe you're asking to travel time or break a fundamental thermodynamic law.Jake [00:24:57]: I don't know how VCs do this either. How do you know what's not possible and a grift versus what's possible but sounds completely insane? “We're going to put data centers in space.” Coin flip as to which it is, and I guess you'll know in 10 years. That's one cycle.What Agents Need: Versioning, Observability, and 1,000x ScaleSwyx [00:25:23]: Moving back to agents. The branching, fast spin-up, and orchestration you do feels like pre-work that happened to be exactly what agents want. What do agents want differently than humans?Jake [00:25:37]: They want the ability to version things. It's not that different; it materializes slightly differently. Agents want a way to test changes incrementally. Engineers have feature flags. Is there a reason agents can't use feature flags? I don't think so.Jake [00:25:54]: They want version control. Can we use Git or not Git? That one is up in the air. I think something outside Git will emerge for how we version these things over time. They need observability. You need to query what happened, when it happened, which steps failed, traces, logs, metrics, and all the rest. They need network, compute, and storage. They need to write files, save files, iterate on files, and snapshot file systems.Jake [00:26:25]: A lot of what humans needed is in line with what agents need. Branching and forking are not different; we're just moving 1,000 times quicker. It can look like you need something massively different, but what you need is something massively better than what existed. You need orchestration massively better than Kubernetes. You need networking probably better than Envoy. It goes all the way down the stack.Jake [00:26:55]: If the workload profile doesn't change so much as it gets massively compressed because you need thousands of these things, what assumptions change? etcd is going to melt. You need to replace it with something. You can go all the way down the stack and say, “That part has to change, that part has to change, and that part has to change.”Jake [00:27:19]: The interesting thing about the super-exponential curve is that you have to build systems where you can rip out those parts at any time because a new bottleneck might emerge. You get good at parallel agents, and a different part of the system breaks. So it's similar to what humans needed, but at 1,000x scale.Jake [00:27:55]: How do you do code review in the age of agents?Swyx [00:28:00]: You throw more agents at it.Jake [00:28:01]: You don't. But then who reviews for CVEs and all these other things?Swyx [00:28:07]: More agents.Jake [00:28:08]: And that's how we hit the inference wall. You can continually throw agents at the problem, but I think there's a limit to the number of agents you can throw at a problem.CLI, Agent Handles, and Closing the LoopSwyx [00:28:24]: You already had a CLI before it was cool. How is the shape of what you're exposing changing, if at all?Jake [00:28:28]: CLIs have always been cool. The CLI changes because we think about how to give Claude, Codex, ChatGPT, or any model a handhold.Jake [00:28:50]: A CLI is a single command: deploy, get logs, and so on. Things that were prohibitively annoying to humans are not annoying to agents. They're nice. If I handed you a CLI with 40 arguments and 600 flags, you'd think, “I'm never going to use all of this.” But if you hand it to an agent, it says, “This is excellent. I have so many handles to work with.”Jake [00:29:24]: If you're going to expose things to agents that way, you want as many handles as possible where they can get information, query dynamic information, and close the loop quickly. Most problems right now are about how to close the loop as quickly as possible. Where does the agent get stuck, and how can you remove that?Jake [00:29:49]: Telemetry is important. If you can tell where the agent gets stuck from the CLI and say, “12% of people deviate from the happy path because of this, and now I add this argument and drive it down to 2%,” you massively increase the rate of loop closure.Jake [00:30:03]: That's how we think about not just the CLI, but every point in the dashboard. It's a user journey: I hear about Railway. I get something deployed. I get my first green build or aha moment. I see an endpoint, logs, whatever. Then I iterate. The iteration loop is indefinite. The user wants to deploy a new thing, a Postgres instance, change code, and keep iterating.Jake [00:30:36]: If you focus on the iteration loops and what's blocking them from closing quickly, one thing we say internally is: you never want to be waiting on compute anymore. You always want to be waiting on intelligence. If you're waiting on compute, there's a bottleneck that needs to be destroyed because eventually that bottleneck becomes so large that another workflow emerges to change it.Jake [00:31:04]: We've built a product where you push code, build it, and so on. But I fundamentally believe the push-pull loop is going away. We'll get to a point where you make a small change in production, that change is versioned across your infrastructure, you're working alongside copy-on-write versions of your database and infrastructure, and then you merge it in and it's instantaneously live. That's the holy grail of loops. The push-pull-rebuild thing is a point of friction that we're removing entirely.Canvas as Output: Dashboards, Context Anchors, and HyperstructuresSwyx [00:31:43]: It's incredibly fast. If anyone hasn't tried it, that fast feedback is great. My hot take is that Railway was famous for its canvas, which visualizes your infrastructure and lets you manipulate it visually. But that was for humans. For the next phase of growth, Railway CLI is more important than canvas.Jake [00:32:05]: The canvas is funny because it's a mechanism to show changes over time. You're right that previously we used it a lot as an input. Moving forward, its goal is more like an output. You would go to the canvas, make changes, see them, and watch your infrastructure evolve. Now agents have access to the CLI and can make those changes. So the canvas becomes an output: what information does the human need at this moment to make suitable decisions about control requests? Do I approve this or not?Jake [00:32:57]: It also has to be an anchor for your context, a port in the storm. Think of it like layers in a file system. You start with a project, then drill down into services, then into a function or code, because you want to represent the entire thing not just in your head, but in the canvas. Other people can share that representation, think on the same wavelength, and move quickly.Jake [00:33:33]: A lot of organizations get in trouble as they scale because all the context lives in someone's head. “How does this microservice work?” “I have no idea; go ask this person.” Then you have whole categories of products built around context discovery. A lot of that melts away if you have a solid hierarchy and can infinitely nest services, code, context, and everything else all the way down. That's what lets you build these structures over time.Jake [00:34:18]: It's also what lets us build what I've called hyperstructures: things that are way bigger. You look at the Golden Gate Bridge and ask, “How did we build that?” There's a meme that we lost the technology. To some extent, yes, because the coordination that built those things evolved and changed. We lost some of the art of building structure as we jammed everything into Slack.Swyx [00:34:52]: But you jam everything in Discord.Jake [00:34:53]: Same point. It doesn't matter. It's message passing and interrupts, message passing and interrupts.Swyx [00:35:00]: So you're arguing there should be something better and more structured than Slack?Jake [00:35:04]: Yeah. For sure. I think Slack is awful, and Discord is awful too.Central Station: Context Routing, Support, and Incident ClustersSwyx [00:35:09]: This is the equivalent of my mom test. What have you done that has your solution to this?Jake [00:35:15]: Internally, we've built a tool called Central Station that aggregates all the context from our users. Every piece of feedback, every customer support item, everything gets aggregated into clusters. If an incident is brewing, we can determine how many users are affected and break off a discussion based on that.Jake [00:35:40]: That is more helpful than long-running channels where you're trying to decide which channel to put something in. If you can dynamically aggregate information and dynamically route it to the right person based on context, it works better. We know internally that these four people are close to networking. If we see a networking thing, we can drill it down to those four people. If it's with this part, we can look at the commits. This is no longer a manual process internally.Jake [00:36:13]: If you go to station or help.railway.com, that's why we built it. We wanted to scale with a massive amount of leverage by aggregating feedback.Swyx [00:36:27]: This is built in-house?Jake [00:36:28]: Yep.Swyx [00:36:29]: I remember helping out on this one with Angelo in 2023. You scale a lot with a very small team.Jake [00:36:38]: Yeah. We're about 10 times bigger now.Swyx [00:36:40]: You have your full developer code here? Very cool.Jake [00:36:44]: If you go to railway.com/stats, we expose this as a pub-sub-able thing. It's all real-time metrics. There's a way to get it as JSON somewhere if you care.Jake [00:37:01]: We're big on trying to build everything in public and talk about what we're working on. We've had issues in the past, and we'll say, “Here's how we're fixing these things.” We've gotten compliments and flak for incident reports. We're always trying to make them better and talk with people.Incidents, Disclosure, and Progressive RolloutsSwyx [00:37:20]: You had a big one recently. I liked that it was scoped to 3,000. You presumably used Central Station. Talk through what happened and how you address it internally as a team.Jake [00:37:38]: Internally, this one really sucked. It had to do with an upstream provider that didn't do the behavior it said it documented, which is unfortunate given they wrote the RFC for how the behavior should work. We rolled those things out, and Central Station caught it initially when a couple users said caches weren't invalidating. We turned it off immediately.Jake [00:38:03]: When you roll out to a large user base of three million people, you get a lot of disparate behaviors. We tested in staging and had tests, but we hit an edge case. We've hardened those systems, and now we can make that better. But it was a tough one.Swyx [00:38:39]: I always wonder how private disclosure is supposed to work if people find an issue. Are they supposed to contact you first? When you run a platform, these things will happen. What channels should people pursue to quietly resolve it before it becomes a bigger incident?Jake [00:38:59]: There's responsible disclosure. We err on the side of over-disclosing and letting you know something is wrong versus having your provider gaslight you. We've erred on sharing those things more publicly, even if they impact a small subset of users. That's a decision we've made internally. We have four values. One is honor. The honorable thing is to notify people to the widest degree at which they may have been affected or there was an issue, and then confront it head-on: why did it happen, what can we do better?Swyx [00:39:45]: Not the whole user base. That's because of incremental rollouts and other things?Jake [00:39:50]: Yeah. Progressive rollouts.Swyx [00:39:54]: That should be the norm at all large platforms.Jake [00:39:58]: It should. A variety of companies do this. There's the quote that Meta runs 10,000 different versions of Meta. To our earlier point about agents, they need the same thing. They need shadow traffic and all these other things. We've built so much ceremony around production being sacred that we need to make it trivially easy to test different behaviors in a safe environment. Then you can make mistakes in a safe environment.Safe AI SRE: Customer Agents, Forked Environments, and Production ParityAlessio [00:40:30]: Do you see a world where these things get automatically caught, not necessarily by your agent, but by your customer's agent? The cache invalidation issue seems easy to check if you know to look for it.Jake [00:40:44]: It's hard because to determine it, we almost need to hook into your observability infrastructure. That's why we have the template loop on the platform: so you can roll things out progressively. You can roll out to Johnny Vibe Coder initially, or push a shard that someone consumes at their own leisure. Or you can roll it out over weeks: 0.1% of people, 1% of people, early adopters, then all the way up. That's the non-deterministic version control we talked about earlier.Jake [00:41:30]: I believe that's where most things should go, because most companies end up building staged rollout systems in-house. It's the same thing built again and again at every company. There's a massive opportunity to consolidate developer debt.Alessio [00:41:45]: You should have a free tier. Model providers give free tokens if you let them use the data. You could give free compute if someone is the number-one shard that goes out and lets you plug into their observability.Jake [00:41:55]: We do that. That's why we talked about the impact on 3,000 people. We start with lower-impact people. Larger companies on the platform are last to receive those rollouts so they have a version of the platform that's deeply stable.Alessio [00:42:16]: I have three services, so I'm sure I get the first rollout. You can nuke my thing at any time. There are all these SRE agent companies. Observability people also want agents that fix upstream problems. You have your own agent in the canvas now. How do you see that playing out?Jake [00:42:39]: It's the stacking entropy problem. If you don't have primitives to make iteration in production safe, it becomes difficult. If you're an observability provider saying, “Here's the fix to this error,” assume 80% are good and make sense. But in the last 20% long tail of complex issues, if you let somebody stamp it, you create an opportunity for an incident.Jake [00:43:08]: That's why forked environments are important. People have staging, but it always drifts from production. You need primitives, workflows, and experience built first-party on the platform so you can fork any service at any point in time.Jake [00:43:33]: I think of the canvas as a sheet of transparency paper. The agent is a little guy you push up into the canvas. It should say, “I need to copy that service and that service so I can test these two things.” It gets a read-only copy of production. Anything that's PII gets marked as a transform when we clone the database, create a copy-on-write version, or read from it. Then the agent makes changes and asks, “Does this actually work?” as close to production as possible.Jake [00:44:22]: That's how close you have to be, or you get massive drift. The system becomes unstable. You see this with massive systems built on Docker for local, Kubernetes for production, and a specific thing for something else. That complexity slows developers and becomes unstable at scale, making it hard to iterate. We want to compress that way down and say, “As close to prod as possible is where we want to be.”From AISRE Skeptic to Agent BelieverSwyx [00:45:00]: I was texting Erica for questions, and she says you were originally not a believer in AISRE. Have you come around on it?Jake [00:45:10]: I flipped, but I'm still not a believer in AISRE if you don't have the primitives to make it safe. If you unleash AISRE on production infrastructure without safe primitives for copying volumes and making sure things are fine, it's going to nuke your production database. It's not a matter of if, but when. I'm a big believer in making those loops safe.Jake [00:45:33]: I was a deep AI skeptic until 2023. In 2024, I thought, “Maybe I can roughly make this thing do it.” In 2025, I thought, “Now I can hold this.” Over winter break, everybody came back saying, “It's almost impossible to hold this.”Swyx [00:46:01]: Did you see this on the Claude docs? CloudBot? OpenCloud?Jake [00:46:06]: It's gotten to a point where it's harder to hold it wrong than to hold it right. There's a scene in Avengers where Vision picks up Thor's hammer and says it's terribly well-balanced. It self-balances and works well. I'm a deep believer at this point that this will be the dominant species: assembly, C, C++, JavaScript, words.Swyx [00:46:35]: It feels like a big jump.Jake [00:46:37]: It is. But it's not like you abandon CPU-based discrete logic and move straight to fuzzy logic. You need both. Your skills should call code or applications or some static structure. You can use skills to distill what the procedure should be or how the code should act.Jake [00:47:02]: I'm coming to a thesis: you need three points. You need a clear spec defining the system, the code, and the tests. When you say it out loud, if you've been in engineering long enough, you're like, “Of course. That's an RFC, tests, and code.” But they all matter. Having them together lets them reinforce each other: the spec and tests match, but the code doesn't, so reconcile it. Or the tests and code match but the spec doesn't, so reconcile that. That's the iteration loop.Jake [00:47:41]: That's why you're seeing people talk about software factories, docs, and reconciliation. Some of that is architectural astronomy if you don't implement it, but that loop is where most things will end up.Swyx [00:48:07]: For listeners, we've been talking about this on the pod for three years: the holy trinity of specs and tests. Itamar Friedman from Qodo is the reference if people want to look it up.Self-Modifying Infrastructure and the End of Push-Pull-RebuildSwyx [00:48:18]: One thing I want to mention on the OpenCloud idea is self-modification. I don't know how Railway would support it, but I have my OpenClaw, and I just tell it it has the Railway CLI and can do whatever. In theory, whatever capabilities or new infra it needs, it can call the Railway CLI, provision it, and add it to itself. The agent can modify its own infra.Jake [00:48:45]: It's nuts. I have a loop set up where you put the Railway CLI on top of something that runs on Railway. You're authenticated as whatever the current box is, and you can make any changes to it. Then you call Railway deploy, and it deploys itself.Jake [00:49:04]: It's like: “I need to spin up this instance of this environment. I already exist in this environment. Excellent, I have access to a Postgres instance now.” That's where we want to go with agentic, self-replicating infrastructure. That's your loop: iterate in production. You continue making changes. If it works, merge it upstream. If it doesn't, throw it away.Jake [00:49:37]: How do you make throwaway copies trivial to spin up and super cheap? The era of “I have an AWS instance with four vCPU and 16 gigs of RAM” is going to get destroyed. If you do that for agents, you need a thousand of those machines. It's prohibitively expensive compared with what we've spent a ton of time figuring out: the atomic unit of deploy, whether you call it isolates, sandboxes, or something else. Only pay for what you use, spin up instantaneously, and close the loop as quickly as possible.Jake [00:50:15]: If the system can self-replicate safely and say, “This is my environment, I'm making these changes,” it can come back with, “Does this look good? This is a new state of infrastructure given this prompt. I think I've solved it.” Then you go back and say, “Actually, it looks different.” It does the loop again. Then you say, “Cool. Apply.”Swyx [00:50:38]: That's retroactively obvious, which is the most useful kind. Any other comments on agent deployment on Railway?Jake [00:50:51]: It's getting better every day. I'm on X or Twitter. You can always yell at me about the parts not working as well as they should, because plenty of things should work way better.The New Serverless: Stateful, Long-Running, Pay-for-What-You-Use LinuxSwyx [00:51:04]: At this stage, when people want massively or embarrassingly parallel compute, they usually talk serverless. I feel like there's a new serverless compared to the previous five years of serverless. You're in that new bucket. Do you have comparisons or philosophical differences you want to call out?Jake [00:51:31]: It's somewhere in between. It's the ability to run stateful, long-running workflows or executions.Swyx [00:51:42]: Vercel has Fluid Compute, Cloudflare has some container thing, Google has App Runner and others.Jake [00:51:55]: That's where everything is roughly going, and it's why we've been working on this for six years. We believe users need access to a computer: a box that speaks Linux. They need to deploy what they want. Other systems change the surface area of what you can build. For us, users need a computer and need to deploy anything they truly want. That's why we've focused on the primitives: network, compute, storage. If we give you those and expose them so you can run things indefinitely, that's where we believe it's going.Jake [00:52:43]: Twitter has no nuance, so everyone says “servers” or “serverless.” It's always somewhere in the middle: I want to run it for a long time, but I don't want to provision the resource statically or pay for things I'm not using. That's been our thesis from day one: pay only for what you use, run it indefinitely, and it is full Linux.Swyx [00:53:12]: That's why I like the naming of Fluid. It's fluid. Flexible.Heroku, Focus, and Carrying the Torch Without Becoming the PastSwyx [00:53:18]: Another milestone is the Heroku official deprecation. You're one of the presumptive new Herokus. “New Heroku” has been a category for as long as I've been in developer tooling. It's finally happening. What was that like? Any behind-the-scenes of, “This is the moment”?Jake [00:53:42]: You have people where you're like, “You were running stuff on here? You, as this company?” It's crazy that names you would know are running on it and now coming to us saying, “We want to move a lot of this off.”Swyx [00:54:00]: Any behind-the-scenes on why Salesforce let Heroku stagnate?Jake [00:54:05]: I can only guess. It's hard when it's not your business. Salesforce's business is to build a great CRM. That's their focus. Then you acquire a compute business as an offshoot. A lot of early Meta people talk about focus. Boz has a write-up about how in the early days of Meta they had no money, so they were forced to focus. Then they turned on the money tree and had no reason not to split their focus.Jake [00:54:52]: But that dilutes your product. You get offshoots where you ask, “Is this the focus of the business?” If it's not core, it languishes. A lot of companies get in trouble when they split focus because they're fighting a multi-front war, not just externally but internally for alignment. Where are we going? What are we doing? What is our purpose?Jake [00:55:24]: If you're Salesforce-built and mission-driven, you want to work on Salesforce. Heroku is off to the side. It's not core to the business. Getting resources, budget, focus, and alignment internally becomes hard. It was a matter of time.Swyx [00:56:06]: Kudos for them to call it out instead of leaving it unknown.Jake [00:56:12]: Their release was a little odd. They called it out, but they didn't say they were shutting it down. Behind the scenes, I think they issued messages to people saying they should close accounts and that they were going to deprecate and remove things over time.Jake [00:56:30]: It's crazy because some of my first deployment experiences were on Heroku. You start with dragging things into an FTP server, then you try to get a deploy working, and then it's Heroku. It was the on-ramp for us. But the wheel turns. New things emerge. We're happy to carry the torch for a lot of that. But we don't want to be the new Heroku. We want to be the way people build and deploy software, and ultimately the way people monetize software over time.Swyx [00:57:19]: It's still a big crown to be the new Heroku. There are 50 companies that fought for that.Jake [00:57:23]: Everybody is holding some portion of it. We're happy to support people and companies. The platform works differently. The game loop is similar, but we've been dogmatic about where these things are going: primitives, agents, fan-out. Some things fit; some workflows need to change. We have an approximation of Heroku pipelines with the environment system. It's exciting. We've got a ton of people we can support, and it's growing a lot.Temporal, Workflow Engines, and State MachinesSwyx [00:58:12]: I have one more technical question about Temporal. I've sold my shares. You're a power user and one of our earliest customers. I met you through Temporal. You built on Temporal. You have complaints. This may be the most neutral and informed conversation anyone will hear about Temporal without someone working at the company.Jake [00:58:39]: That's fair. I've used Temporal for almost 10 years because of Cadence at Uber.Swyx [00:58:52]: Give people a sense of what Cadence was at Uber.Jake [00:58:57]: Cadence was the precursor to Temporal. It powers trip actions, rides, when you rent a Jump bike or scooter or car. You're running workflows for a period of time and saying, “This ride will run indefinitely until it finishes.” You attach information: you paused in this zone, so add this charge to the bill. When you end the trip, the workflow is done. That experience was powered by Cadence at the time.Swyx [00:59:34]: I used to say it's like programming the entire user journey top-down as one function.Jake [00:59:39]: It's a powerful idea and important. It's also important for the next phase of the agentic journey. You want an agent to do a specific task, be complete or incomplete on that task, and move on to the next thing. You need a way to manage workflows dynamically.Jake [00:59:59]: Temporal was always great in theory, and great when you got it working the way you wanted in production. But it required you to model the entire journey in your head. If you didn't, you could cause issues where replaying the state of the workflow causes non-determinism.Swyx [01:00:25]: Because it works on deterministic workflow history.Jake [01:00:28]: Exactly. I describe it as a jet engine. If you know how to operate it and run it, it's great. But you can't hand it to people trying to build complicated things if they don't have the whole state in their head.Jake [01:00:48]: We run our whole deployment pipeline on top of it. That's a reasonably complicated workflow: pre-commit hooks, signaling, queuing, and all the rest. We ran into the same thing at Uber. As you express a large workflow, it gets more complicated, with more states in the state machine that you have to map back to the workflow.Swyx [01:01:15]: It's a lot of ifs.Jake [01:01:16]: Exactly. At Uber, we built a system for doing the state machine and testing it. We've started to build some of those things here because it's grown heavily. It's not quite love-hate. When it works well, it works super well. But if someone who doesn't have full context puts something into the system that invalidates state or causes non-determinism, or spins off a ton of activities, you have to keep track of underlying SRE knobs like activity slots. Those should scale with memory, vCPU, and so on. It becomes a bear to scale.Swyx [01:02:10]: You need a capable sysadmin running things behind the scenes. If you moved off, what would you do?Jake [01:02:19]: We'd build our own workflow engine. We have a few internally that we've worked on.Swyx [01:02:27]: This is one of those classes of things you typically wouldn't vibe code, but I'm wondering if you can.Jake [01:02:33]: I still don't think you should vibe code it. You still want to run decent tests to make sure it works.Swyx [01:02:39]: Timo didn't invent that from scratch either. There are libraries you can run. On top of that, it's just a state machine that you have to map out. Ultimately, you define the instructions you want and run them through a state machine.Jake [01:03:00]: It's very doable. Workflow stuff is interesting. Restate is doing neat stuff here.Swyx [01:03:10]: You're tied into JavaScript. Are you a JavaScript maxi?Jake [01:03:13]: Internally, we have TypeScript, Rust, and Go. We don't add more languages. Actually, we have a little C because we write BPF code and hooks. But those are the languages.Swyx [01:03:28]: Is this for sidecars?Jake [01:03:32]: No. It's for the networking stack, volumes, and things like that. We use TypeScript a lot because it powers the dashboard, but we're moving a lot of workflow stuff off the dashboard stack and into the infrastructure stack.Railpack, Nixpacks, and Content-Addressable FilesystemsSwyx [01:04:00]: Cool. Any other technical infrastructure stuff? Railpacks?Jake [01:04:07]: We built an engine for determining dependencies based on source code. It's called Railpack. We built the first version, Nixpacks, on top of Nix, and then we moved.Swyx [01:04:17]: People have been trying to get me to adopt Nix and NixOS for four years. Is it ever going to be a thing?Jake [01:04:23]: I don't know. We're excited about it, but it has pain points. Think of it as a stack of versioned binaries at specific slices in time. If you want version X and version Y, you bloat the package space, which blows up image size and makes real-world workloads difficult.Swyx [01:04:53]: But you content-address it and cache it. In theory, there are optimizations.Jake [01:05:00]: In theory, yes. But with a large enough user base and disparate enough machines, you run into a problem Meta described in the XFAAS paper, their internal serverless system. It becomes difficult at scale unless you break out specific runtimes.Jake [01:05:24]: We didn't want to do that because we wanted to truly allow you to deploy anything. That was our initial thing with Nix. But we've moved toward interesting work around content-addressable file systems that can lazy-load anything from any point and page it into memory.Swyx [01:05:48]: Amazing.Jake [01:05:49]: The future is very bright. It's crazy, and it's going to be nuts.Coding Agent Spend, Roadmaps, and Token ROISwyx [01:05:54]: Founder journey stuff?Alessio [01:05:56]: Your cloud usage: you tweeted you're going to spend $300K this month?Jake [01:06:01]: I think we got to $200K.Alessio [01:06:02]: Coding agents?Jake [01:06:03]: Yeah.Swyx [01:06:04]: Across the company?Alessio [01:06:05]: You only have 35 people, so I'm sure they're not all spending $10K a month. What's the distribution?Jake [01:06:10]: I think I'm at about $25K. We have power users all the way down. We came back from winter break, and I basically said, “If you're writing code by hand, you're doing this wrong.” The tools are good enough now that you can move extremely quickly. There are issues and pain points, but you should be reviewing the code you are writing instead of writing it by hand.Jake [01:06:40]: Architectural patterns matter more now than ever, but you shouldn't spend your time generating code you would write. If you know how to write it, ask the agent to write it and reconcile it until it looks like you would have written it yourself.Jake [01:06:58]: People misconstrue my propensity to push people toward agents as connected to our growth and some reliability bumps. They're not necessarily related. The tools are good enough to move extremely quickly and build things way larger than you could before.Jake [01:07:19]: To the earlier point about cooling data centers in space: I don't know. But with software, you can ask, “How would I build block storage from scratch? How would I do these things?” I have ideas because I have history and have read papers. Let me work them out and build massive test benches with thousands of tests, because those are now free to author. If you're not using AI systems to speed-run your roadmap and reconcile your existing system onto the future, you're missing a large point of what's happening.Alessio [01:08:12]: What's the path to spending $3 million a month? Is it bound by ideas and things customers can absorb?Jake [01:08:19]: For most companies, it's bound by deployment at this point. That's why we've seen a massive boom in users and companies, from Fortune 50s down, asking how to get developers to move faster. You'll probably hit your CFO before any technical limits because they'll look at the eye-watering amount of money spent on tokens. Inference costs have to come down, but we're inference constrained now. There will be price discovery around what makes sense for an org to adopt.Jake [01:09:06]: I think you'll end up with the F1 driver concept. If someone is really adept at these things, it makes sense to put them in a $3 million car. If they're not, it probably doesn't make sense. You'll take a few people and say, “You can drive the F1 car. We need to go in this direction. Figure out if it works and prototype it.”Jake [01:09:33]: We've done some of that and vastly accelerated our roadmap. We thought we'd ship something in a few years; now we can probably ship it in a few months because we validated it and don't have to build it incrementally. We can skip steps and move toward our vision.Alessio [01:09:58]: A lot of people are realizing the roadmap doesn't always have a business impact, so they say tokens are too expensive. But if your roadmap were built to make more money by the time you built it, you'd have token pricing for it, the same way you do with sales. You'd spend a billion dollars on sales if you knew you would get $2 billion of revenue.Jake [01:10:19]: Exactly. A naive way to measure this is the percentage of tokens that end up in production. If you can measure impact because those tokens end up in production, that's awesome. But the burden of proof will rise. Internally, we have a growing number of pull requests that haven't merged. The question becomes: how do you get this into production? It's about how quickly you can build and deploy software, which is exciting because that's our whole thing.The SDLC Shift: Prompt Requests, Feature Flags, and Safe RolloutsSwyx [01:10:56]: The SDLC is changing. One thesis is that the pull request is dying. It's going to be the prompt request. Beyond that, code review is also kind of dying if you have all the other systems in place. What else is changing about the SDLC?Jake [01:11:19]: The AISRE and the tools to make it happen. AISRE is pie-in-the-sky aspirational. What does it take to get an AISRE? What tools do you need to build?Swyx [01:11:32]: You should expose your tooling to customers at some point. The Central Station command center.Jake [01:11:39]: We have it for template maintainers. Template maintainers can deploy and maintain templates, and they get feedback. We're going to expose those things incrementally.Swyx [01:11:51]: Clustering around incidents. Everyone has a version of that, but I don't think anyone has solved it.Jake [01:11:56]: I won't say we've solved it internally, but it's gotten so good that we can see incidents forming pretty quickly. At some point, those will be things either someone else builds or we build. We've always built things purpose-built for us. If it makes sense to make it useful for users, monetize it, or turn that loop into a profit center instead of a cost center, we want to do that.Jake [01:12:28]: Pull request is definitely dying.Swyx [01:12:29]: Do you do first-party feature flagging and incremental rollout stuff?Jake [01:12:34]: We have a feature-flagging engine we built internally and will eventually roll out.Swyx [01:12:38]: I don't see it as a user. How come you didn't give us what you have?Jake [01:12:43]: We have to beta test it. We care a lot about the quality of the things. There's plenty we've used internally that doesn't make it all the way through the journey because it fails. It works for one service but not multiple services. We'd have to build it for multiple services and know that if we released it, we'd rebuild it again and again. Some things are worth that, but many inform the roadmap.Jake [01:13:18]: We don't want to dilute the experience by saying, “This works, but only for this service,” unless it's a core initiative. Over the next few months, we'll roll out things that work for a single service, then multiple services, then multiple services across the environment. You have to be deliberate. Otherwise you create broken disparate experiences and support load because people ask how to use the feature.Jake [01:13:52]: It's the earlier expansion and compaction pattern. You expand the company to get features, then compact and smooth them out so the experience is stellar. You told me in the hallway, “It's gotten so much better.” Internally we're saying, “This part really sucks. We need to make it significantly better.”Swyx [01:14:11]: I can attest to that over the last three years watching you build Railway. For listeners, feature flagging is a huge part of Uber culture. So much so that they have too many feature flags and another thing to remove feature flags. Facebook has Gatekeeper. Agents are going to need this. It's fundamental to incremental rollouts. OpenAI acquired Statsig. GPT-5 is routing and flagging through different models.Jake [01:14:56]: It's super important. If the software development lifecycle is going to change because we're doing things 1,000 times faster and 1,000 times more concurrently, what becomes important at scale?Jake [01:15:16]: Before I started Railway, I built a feature-flagging product and tried to sell it. It was an easier version of LaunchDarkly. I ran into a problem: anyone small enough to adopt your technology doesn't care about feature flags, and anyone large enough to need feature flags needs so much scale that you have to build out all the infrastructure. I scrapped it.Jake [01:15:42]: But what is old is new again. Companies are trying to move quickly, but you can't YOLO a vibe-coded thing straight into production. You need to say, “Here's my blast radius, my impact, and I want to shadow it for these users.” Feature flags. You're going to need the tools larger companies built to maintain their structures. Everything gets compressed by 1,000x so everybody can build those structures quickly.Jake [01:16:07]: That's exactly where we are: compressing the software development lifecycle, then expanding it and adding more new things.Cattle, Pets, and Clonable InfrastructureSwyx [01:16:15]: Another term that comes to mind for newer developers is “cattle, not pets.” People treat production like a pet. It has a name. You baby it and keep it alive. With cattle, you can mass farm, roll out, portion parts out, and kill them.Jake [01:16:37]: I think that might change. You can move toward having pets as long as you have a cloning machine for your pets.Swyx [01:16:52]: Yeah.Jake [01:16:52]: If you can snapshot every single thing at every frame, it doesn't matter if something gets obliterated because you have a snapshot of it. The things we've built right now are designed to block changes from the hermetically sealed DevOps line. You have to write a Dockerfile because you nee

8 minutes of full-gas work. 14% VO2 max gain. But only if you do them right on the CoachCat training app. Your first 7 days FREE: https://fascatcoaching.com/app Dr. Izumi Tabata's 1996 study proved that 20-second efforts at supramaximal intensity produce more anaerobic capacity AND VO2 max gains than traditional steady-state training, and in a fraction of the time. In this training tip, Coach Frank Overton breaks down the exact workout 20+ years of FasCat athletes have used to win races: 3 sets of 8 × 20 seconds at 170% of FTP, with 10 seconds rest and 10 minutes between sets. There's a RIGHT way to do Tabatas and a WRONG way that wastes the workout. This video covers both, with the pacing strategy, terrain selection, ERG-mode trap, and mental tips you need to actually finish all 24 reps and get the adaptation Dr. Tabata's research promised.

Le geek en chef David Jeker et Robin Bonneau-Patry de Rtings viennent nous donner un masterclass sur les Supershoes. Magasinez chez Altitude Sports et économisez jusqu'à 20 % sur votre première commande avec le code UPIKA2026.  Cliquez ici pour commander

Warm weather is on the way and you need to stay hydrated. As a start, take a sip of water every time you hear the phrase "in the 90's." This week we're learning about Interactive Fiction - its history, communities, and transformations over the years - from living archive of the medium, Andrew Plotkin. As a bonus, Stephen discovers that he isn't the only one who is wrong about things! Credit for this episode's extra-thorough show notes goes to Andrew. Thanks, Andrew!Interactive Fiction CommunitiesEventsIRLNarrativeColossal Cave Adventure - William Crowther and Donald Woods, The Interactive Fiction DatabaseThe Visible Zorker: Zork 1Interactive Fiction Competition (ongoing since 1995!) - Interactive Fiction CompetitionInform IF language launched around 1993 (https://www.inform-fiction.org/). You can find the modern version at https://inform7.com/ This allowed people to create games for Infocom's original Z-machine, which was invented as a proprietary system in 1979 but is now open-source.The modern version of the IF community's FTP site - Interactive Fiction ArchiveInteractive Fiction Technology FoundationNarrascope ConferenceTwine - Chris Klimas, TwineryRise of the Video Game Zinesters - Anna Anthropy, AmazonThe Cuddled Little Vice (Sandman) - Elizabeth Sandifer, Eruditorum PressAndrew's Interactive Fiction and Game recommendations - IFcomp 2025 winners - Type Help - Roottrees are dead - Return of the Obra Dinn - Murder at the Birch Tree Theater

Most cyclists think they're doing threshold training — but most are actually riding too easy to drive real FTP gains. In this episode, we break down what true threshold work actually is, why your FTP may have plateaued for years, and how elite coaches structure intensity for maximum adaptation. Drawing on insights from Stephen Seiler, Dan Lorang, and WorldTour training models, we explain the difference between sweet spot and threshold, how much threshold work amateurs actually need, and the biggest mistakes riders make with interval pacing. Plus, we give you three proven threshold sessions you can start using this week to finally move your FTP in the right direction.One of the tools you will have heard Anthony chat about in this podcast is Training Peaks. Without this platform we can't get into the detail required to pricesly train within zones. If you want to go and check out this incredible training tool go to ⁠https://bit.ly/4qWyEKK⁠ and use ROADMAN – 20% off an annual TrainingPeaks Premium subscription⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Parlee Cycles ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠"Whether it's a tough day, a gruelling training session, an epic road trip or sitting on the side of the road, exhausted and wondering how you'll get to the top... The answer is regularly to just get back in the saddle and ride. Ride The F...ing Bike. RTFB!"Go check out their amazing bikes at https://www.parleecycles.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠4Endurance⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Pro level fuel, made accessible. Myself and Sarah trust 4Endurance for all our fuelling needs. Their reange is HUGE and won't break the bank. Go check them out here https://4endurance.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BIKMO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bikmo protects you and your bike fromtheft, accidental damage, race-day disasters, and even baggage claim shenanigans. Yourhelmet, GPS, and other kit are covered too. Got more than one bike? Of course you do – you get 50% off each extra bike on the same policy.Protect your ride before it's too late – head to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bikmo.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get covered. 

Landry and Brendan break down why over-under intervals may be the best “bang for your buck” for raising FTP and building fatigue resistance, arguing they can outperform steady-state threshold work while better matching real race demands like surges, climbs, and pacelines. They explain FTP as the balance between lactate production and lactate clearance, and how alternating time just under and just over threshold trains your body to clear (and even recycle) lactate more effectively, including a nod to the Cori cycle. They also discuss when steady efforts still matter (e.g., certain time trials), warn against overdoing race specificity, and share ideas for making over-unders more fun, customizable, and improvised based on how you feel, plus where to find examples, coaching, and training plans.Chapters:00:00 Why Over Unders Win00:50 How Lactate Raises FTP02:13 Real World Race Surges03:27 When Steady State Helps04:38 Avoid Overdoing Specificity05:48 More Fun Than 2x2008:00 Lactate As Fuel08:51 Customize And Improvise10:30 Race Simulation Story12:47 Speed Focused TT Mindset14:10 Wrap Up Resources

If you're over 35 and your FTP keeps sliding backwards every season, this video is for you. The truth is, it's probably not just age. There are five specific things quietly destroying your threshold power right now — and most riders never address them properly. In this video, I break down the biggest mistakes I see experienced cyclists making over and over again, from training structure to recovery and one uncomfortable factor almost nobody wants to talk about. No gimmicks, no “just ride more,” no expensive aero upgrades. Just practical, actionable insights to help you hold onto — and even rebuild — the power you thought was disappearing with age.Anthony mentions Training Peaks throughout this episode. If you want to go and check out this incredible training tool go to https://bit.ly/4qWyEKK and use ROADMAN – 20% off an annual TrainingPeaks Premium subscription⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Parlee Cycles ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠"Whether it's a tough day, a gruelling training session, an epic road trip or sitting on the side of the road, exhausted and wondering how you'll get to the top... The answer is regularly to just get back in the saddle and ride. Ride The F...ing Bike. RTFB!"Go check out their amazing bikes at https://www.parleecycles.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠4Endurance⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Pro level fuel, made accessible. Myself and Sarah trust 4Endurance for all our fuelling needs. Their reange is HUGE and won't break the bank. Go check them out here https://4endurance.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠BIKMO⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bikmo protects you and your bike fromtheft, accidental damage, race-day disasters, and even baggage claim shenanigans. Yourhelmet, GPS, and other kit are covered too. Got more than one bike? Of course you do – you get 50% off each extra bike on the same policy.Protect your ride before it's too late – head to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Bikmo.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get covered. 

Tim McKenney & Schmitty take a deep look at skateboarding from inside their car with a ripping report of Antwuan Dixon's FTP part, The Loop Hardware STFU video, Mind Freak featuring Al Partanen, Tim's "Coping Skills", David Copperfield skating, Nyjah Huston & Bro's, "The Lipslide Heard Around the World" and more... Join "THE ONE's" and become a MEMBER: https://www.youtube.com/@TalkinSchmit/membership SUBSCRIBE NOW: https://bit.ly/2RYE75F HOSTED BY: Tim McKenney and Greg Smith EXECUTIVE DIRECTOR: Sharal Camisa Smith SMFM MUSIC DIRECTOR: Shane Medanich PRODUCED BY: ⁨@Nomad_Skateboarding⁩ ⁨@jacobstokley93⁩ ​ ⁨@BillyRabon⁩ WEBSITE: https://talkinschmit.com/ YOUTUBE: http://www.youtube.com/TalkinSchmit INSTAGRAM: http://www.instagram.com/Talkin_Schmit FACEBOOK: https://www.facebook.com/TalkinSchmit CONTACT with comments or suggestions: TalkinSchmit@Gmail.com SUPPORT OUR SPONSORS: BLOOD WIZARD http://bloodwizard.com/ BLUE PLATE http://www.blueplatesf.com/ ORO COFFEE http://www.instagram.orocoffeeroasters #Skateboarding #Podcast #NyjahHuston #AntwuanDixon #SkateNews Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Welcome to Channel Nine. This week we talk about Fallen Footwear's "RISE" Video, 2026 Tampa Pro, The Retail Report featuring Cassette Skateshop in Chattanooga TN, Dylan Jaeb on Quasi Skateboards, Kelly's Classic Clips featuring Brian Wenning via Video Chat, Antwuan Dixon's FTP Part and much more! Become a Channel Member & Receive Perks: https://www.youtube.com/TheNineClub/joinNine Club Merch: https://thenineclub.com Sponsored By: LMNT: Grab a free Sample Pack with 8 flavors when you buy any drink mix or Sparkling. https://drinklmnt.com/nineclub AG1: Get a FREE Welcome Kit worth $76 when you subscribe, including 5 AG1Travel Packs, a shaker, canister, scoop & bottle of AG Vitamin D3+K2. https://drinkag1.com/nineclub Woodward: Purchase camp with the code NINECLUBKIDS and receive a $150 discount off of summer camp. https://www.woodwardpa.com Monster Energy: Monster Energy's got the punch you need to stay focused and fired up. https://www.monsterenergy.com Yeti: Built for the wild, Yeti keeps you ready for any adventure. https://www.yeti.com Richardson: Custom headwear for teams, brands, and businesses crafted with quality in every stitch. https://richardsonsports.com Etnies: Get 15% off your purchase using our code NINECLUB or use our custom link. https://etnies.com/NINECLUB éS Footwear: Get 15% off your purchase using our code NINECLUB or use our custom link. https://esskateboarding.com/NINECLUB Emerica: Get 15% off your purchase using our code NINECLUB or use our custom link. https://emerica.com/NINECLUB Find The Nine Club: Website: https://thenineclub.com Instagram: https://www.instagram.com/thenineclub X: https://www.twitter.com/thenineclub Facebook: https://www.facebook.com/thenineclub Discord: https://discord.gg/thenineclub Twitch: https://www.twitch.tv/nineclub Nine Club Clips: https://www.youtube.com/nineclubclips More Nine Club: https://www.youtube.com/morenineclub I'm Glad I'm Not Me: https://www.youtube.com/chrisroberts Chris Roberts: https://linktr.ee/Chrisroberts Links We Talked About: Antwuan Dixon's FTP Part: https://youtu.be/E-mUGIqhvUY?si=amXs95wx2I35ETPj Fallen Footwear's "RISE" Video: https://www.youtube.com/watch?v=5feIolHVetE Brian Wenning Photosynthesis: https://youtu.be/chPz0alsicY?si=GtBXXs3MwaP2E9qm 2026 Tampa Pro: Finals Webcast: https://www.youtube.com/live/bbsnDw9X6Kg?si=UdPkXcJWdvQkjWiz Cassette Skateshop Website: https://www.cassetteskateshop.com Cassette Skateshop Instagram: https://www.instagram.com/cassette_skateshop The Retail Report contact email: theretailreport@thenineclub.com Timestamps (00:00:00) Channel Nine (00:02:45) Content Rundown (00:04:23) Tampa Pro 2026 (00:20:00) The Retail Report featuring Cassette Skateshop (00:47:00) Our Sponsor: LMNT (00:48:00) Kelly's Classic Clips featuring Brian Wenning (01:09:00) Fallen Footwear "Rise" video review (01:33:00) Dylan Jaeb on Quasi (01:38:00) Antwan Dixon's FTP part (01:46:00) 2% ? Learn more about your ad choices. Visit megaphone.fm/adchoices

Most people trust the system to manage their money. Rod Roudi walked away from tech to build Bitcoin Park and is now redefining financial freedom in Nashville. In this special episode of The Root of All Success, recorded live at The Standard Club in front of the Leadership Society, Jason Duncan sits down with Rod Roudi, co-founder of Bitcoin Park (a mission oriented community campus for Bitcoiners), builders, and freedom fighters. After hosting one meetup that grew from 15 people to 150 in four months, Rod left his safe tech career to bet everything on permissionless money and provable scarcity. Rod breaks down why Bitcoin is "freedom money," how it outperforms gold on divisibility, verifiability, portability, and scarcity, and why merchants should stop paying 3% to Visa when that could go straight to their bottom line instead. This conversation dives into: •The rainy night at Jackalope Brewery that started with 20 people and changed everything •How Bitcoin meetups grew from 15 to 100 to 150 people in just four months •Acquiring Florida Georgia Line's old campus in Hillsboro Village for Bitcoin Park •Why Rod left a safe tech job for a mission-oriented life he could be proud of •Bitcoin 101: Freedom money that preserves future purchasing power better than any asset •The $100 remittance story: How Western Union takes $58 before gangs take the rest •Comparing Bitcoin vs. Gold across 5 metrics: divisibility, acceptability, verifiability, portability, scarcity •Why 21 million Bitcoin is provable scarcity vs. gold's unknown supply •How you can verify the entire Bitcoin blockchain yourself with free open-source software •The magic internet money protocol missing from the internet: Bitcoin •Why your $1.93 Starbucks coffee now costs $3.57 (and Bitcoin fixes this) •The 10,000 Bitcoin pizza story: How 2 pizzas in 2010 now buys a $300k house in Bitcoin •Why merchants lose 3% to credit cards and how Bitcoin returns that to their bottom line •Defining fiat: Printable money by centralized governing bodies with no supply cap •Bitcoin as the money protocol for 8 billion people (you can't invest in SMTP or FTP, but you can own Bitcoin) •Creating an "Orange Zone" in Nashville: Bitcoin-educated community building generational wealth •Senators Hagerty & Blackburn, Governor Lee, and Tennessee's crypto-friendly leadership If you're an entrepreneur tired of losing 3% to payment processors, skeptical about Bitcoin but curious, or ready to preserve your future purchasing power in a world of inflating fiat — this episode will challenge everything you thought you knew about money.