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

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

In this two part series we chat with Dr. Teun van Erp, current data scientist with INEOS Grenadiers, about how World Tour cyclists train and perform during competitions. In our opinion, given Tuen’s extensive research and experience working with World Tour cyclists, he is one of the best people in the field to discuss this topic with.In this episode we take aim at measures of training load in training and racing. One of the measures discussed is TSS - aka, the training stress score from TrainingPeaks. Tuen is better placed than probably anyone in performance cycling to talk about TSS as he’s spent a lot of time investigating TSS to understand its limitations across different scenarios. So join us on this journey to see how training load measures available to all of us are used at the highest level of the sport!This is a listener supported podcast, and we would be stoked if you supported us by becoming a member of The Cycling Performance Club. With your backing we can continue our mission to deliver the best in cycling performance knowledge and practical advice to you and the greater cycling community. Support The Club by clicking here!Guest panelist:Teun van Erp, Ph.D.INEOS Grenadiers Staff PageResearchgateLinkedInTwitter: @The_TeunEpisode References:Relationship Between Various Training-Load Measures in Elite Cyclists During Training, Road Races, and Time TrialsThe Influence of Exercise Intensity on the Association Between Kilojoules Spent and Various Training Loads in Professional CyclingCo-hosts:Jason Boynton, Ph.D.boyntoncoaching.comCyrus Monkcyclistscientist.comProducer & co-host:Damian Rusesemiprocycling.com

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

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

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

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

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

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

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

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

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

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

Follow this link to take the listener Survey: Take the SurveyOr copy and paste the URL below into your internet browser:https://forms.gle/dCkiBuWDSdetwquH8Is there a better measure of threshold for cyclists out there than FTP? Yes! We think there is. Welcome to the world of critical power (CP), W’, and W’ balance- truly science-based measures related to the “anaerobic” threshold.While the advantages of CP over FTP are many, its determination is a bit more complicated than 95% of your 20-minute power. Because of this, we have brought CP expert, Jason Bartram, onto the show to help facilitate this two-part conversation about the best practice for utilizing CP in your cycling training and coaching. In this episode, we focus mainly on CP and the power duration curve.Jason Bartram, PhDc is the former Australian National Women’s Track Team coach, former sports scientist for AusCycling and the Australian Institute of Sport, and current PhD candidate studying critical power, W’, and W’ balance in elite track athletes. Guest panelist:Jason Bartram, PhDchttps://www.linkedin.com/in/jason-bartram/The podcast co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club PodcastReferences:Predicting Critical Power in Elite Cyclists: Questioning the Validity of the 3-Minute All-Out Testhttps://journals.humankinetics.com/view/journals/ijspp/12/6/article-p783.xmlRelative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic Review and Meta-Analysishttps://link.springer.com/article/10.1007%2Fs40279-020-01314-8The Physiological Basis of Athletic Recordshttps://link.springer.com/article/10.1007%2Fs40279-020-01314-8

Dr. Paolo Menaspà is the current Chief Science Officer at the Australian Institute of Sport and has had a long and interesting career in the world of high-performance. Previously, he worked as the Head of Performance Solutions at AusCycling, was a performance manager and coach for Team BikeExchange and the Australian National Team, and a sport scientist and coach at Sport Service Mapei. We discuss with Paolo what it means to be a generalist; how his role as a generalist and solutions provider has helped improve the performance of elite and world-class cyclists; the skill set needed to work in high-performance sport; and how his passion for cycling, and passions outside the sport, influenced his career path and practice.Podcast co-hosts:Jason Boynton, Ph.D.boyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodPodcast recommendation from Paolo:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Host topics covered on this episode:1:25 What happens when an athlete can’t complete a session? What is the role of the athlete and the role of the coach in this scenario? How can sessions be prescribed to prevent this happening?28:40 How does carbohydrate combustion and availability influence placement of harder sessions in a training program? How much carbohydrate is burnt during a session and how much recovery is required to replenish the stores?47:00 Which session is best for increasing FTP?54:40 Why is FTP a priority?55:50 Threshold training to increase threshold66:30 Training intensity distribution studies70:10 Polarised training as a means to increase FTP88:35 If there was a perfect session for increasing FTP, how would it be included in a training program?This episodes panel:Jason Boynton PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperfromanceclubFacebook: @cyclingperfromanceclubTwitter: @cyclingclubpod

Host topics covered on this episode:2:05 Is there a correlation between core strength and FTP? At what point does this correlation end and should we be prescribing core strength exercises to all athletes?"Core Strength Increases FTP?" thread.https://groups.google.com/g/wattage/c/UlfL_IzVWYg/m/Ty8Y1TrdzboJ30:05 What is the purpose behind VO2 max tests? When should athletes use them and what can we learn from them?47:40 Rest weeks. What are the differences between an ‘easy week’ and a ‘free week’? Which points in the season should these be implemented and what benefits might they provide to the athlete. Is there any physiological rationale behind longer rest periods?This episodes panel:Jason Boynton PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.com

Host topics covered on this episode:1:45 Developing an athlete’s skills. Does skills training find its way into a training program? When is the right time to focus on training skills?23:30 Do pre-race openers (or primers) give a performance benefit to the athlete. Is there any research supporting this?43:40 Is there merit in implementing a ‘prepackaged’ training plan for endurance athletes?Audience topics:1:04:30 Positive feedback from Manthan.1:06:30 Luca wants to know if a prepackaged plan is applicable for an absolute beginner level athlete.1:08:50 Which is the most reliable test (if any) for determining FTP? Does this change depend on rider type (sprinter vs. climber)?1:14:00 The relationship between Peak Power Output and FTP.1:18:10 Determining FTP from methods outside of testing.This episodes panel:Jason Boynton PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.com

Introducing a new podcast called The Cycling Performance Club Podcast and, you might already be able to guess it’s about all things cycling training, performance, and science.The exciting part of this show is the format. It’s a panel show that is recorded live on a weekly call with a panel of scientists, pro-cyclists, and cutting-edge coaches.You can also join the call and ask questions or contribute to the conversation in any way. Listen to the episode to find out how.Topics covered on this episode:2:00 What does it mean to train with Science? How does this approach compare to other coaching methods?27:00 Should coaches be prescribing ‘bad weather training’ for athletes preparing for races that may be in cold or wet conditions?1:01:12 What strategies can be implemented when returning from a crash? What role do coaches have in both the physiological and psychological return to fitness?This episodes panel:Jason Boynton PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.com

On this show a bit more Strava stalking as we follow the break and build-up for the first 16 weeks of Sepp Kuss’s 2021 season. Following his training from the last stage of the Vuelta in 2020 on Nov 8 until the end of the UAE Tour on February 27, 2021. It’s a fascinating look at a rider who is on the up and up and on a good day can match it with the best in the world.Staying on top of the latest cycling science research just got easier. With a SEMIPRO+ membership, you’ll get the latest cycling science, filtered, reviewed, and analysed to learn and implement the findings quickly.Learn more about SEMIPRO+ at https://www.semiprocycling.com/plus

Today, we go inside the steps I took to get this rider race-ready. It’s a look at my coaching process, like how to determine race demands and fitness targets, it’s also a look at the balance between the glycolytic and aerobic systems, and how I structure interval sessions.Staying on top of the latest cycling science research just got easier. With a SEMIPRO+ membership, you’ll get the latest cycling science, filtered, reviewed, and analysed to learn and implement the findings quickly.Learn more about SEMIPRO+ at https://www.semiprocycling.com/plus

In this episode, I sit down with fellow reviews of the cycling science digest to discuss a couple of papers that were released in Feb 2021, and in the chaser, we talk about the future of training platforms, well at least what might happen after we hit rock bottom.Staying on top of the latest cycling science research just got easier. With a SEMIPRO+ membership, you’ll get the latest cycling science, filtered, reviewed, and analysed to learn and implement the findings quickly.Learn more about SEMIPRO+ at https://www.semiprocycling.com/plus

Heat training - and pardon the pun, a hot topic in the world of sports performance - and frankly it’s been covered to death all over the internet. So today we’re going to do things a bit differently.Yes, we’re going to talk about heat and performance with a guest in the trenches of this space. And yes, we’re going to get some surprising recommendations for performing in the heat but as this guest just completed their Ph.D., we’re also going to take a look behind the scenes. This is made interesting by the fact that our guest has the sports science trifecta, being an environmental physiologist, a cycling coach, and an athlete - he has a unique take on cycling performance science - we get a look at the process and thinking behind his research - and how it is designed to make a real impact on the world of sports performance.

This is part 2 on muscle oxygenation.In part 1 we started to go down the rabbit hole that is muscle oxygenation - with a smidge of muscle activation thanks to a new product on the market that measures both - Graspor. We got the commercial manager of Graspor (Jesper) on the show to walk us through the product and technology used. If you skipped the last episode, go back and listen so you can get up to speed. That way you’ll have an idea of the technology behind muscle oxygenation as a measurement. In this episode, we’re going to look at what and how to use muscle oxygenation for cycling training.

This show is about a new product on the market called Graspor. A product that might be able to help you:Find your optimum training intensity zonesFind which physiologic systems are limiting performance and which are compensatingFind how fast you recover after loadFind your recovery state from previous workoutsAnd more...Big promise hey and while this is somewhat of a product review it turns out to really understand the benefits of the product, this episode is also a primer on muscle oxygenation and muscle activation and the technology behind it - in the near future we’ll discuss how to use this technology for training and performance.

We’re not far from a future of 24/7/365 monitoring of all of your body vitals.,but how close are we really? What technologies are available today - what’s next in line and for us cycling tech keen beans - how does all of this fit into the world of sports performance?You can check out our membership program SEMIPRO+ where you save time and expand your coaching knowledge with the latest and best scientific research and analysis every month - head over to semiprocycling.com/plus to learn more.

The science of cycling performance is always changing. But you already know that - if you’ve been around cycling even for a few years you might have changed the way you do something based on a new study or new trend or even a new product.Coaches are often in the front line when it comes to any new training or performance interventions - and expected to answer questions regarding new and unfamiliar topics. So as part of developing it becomes important to keep up with popular claims and scientific research. Hunting around for information is about continually gathering knowledge from external sources - and having a finely tuned BS meter because finding quality, scientific evidence on the information-oversaturated Internet is tremendously difficult and time-consuming. Knowing this all too well, and knowing coaches (and athletes) are extremely busy, today I have a  streamlined process to help you find, analyse, and interpret peer-reviewed research. Plus I’ve got a shortcut that can help you learn faster.You can check out our membership program SEMIPRO+ where you get cutting-edge cycling science research and analysis every month - head over to semiprocycling.com/plus to learn more.

Where do you fall in the common road cyclist categories? Are you a climber, a sprinter, a time trialist, a rouleur, a sandbagger...If you didn’t know, part of these categories is a loose translation of your predominant muscle fibre type. This used to be thought of as two distinct categories: slow-twitch and fast-twitch. The truth is muscle fibres exist on a continuum between explosive but easily fatigable and slower but more fatigue-resistant.Why does this matter? Well, a new group of studies has found a new way to assess, classify and use your individual muscle fibre typology to help you to know which cycling discipline to focus on and also help you individualize your training sessions and loading.Because what we’re seeing now is the confirmation that the exact same workout can have drastically different impacts on two riders because of their athlete types. And that’s an exciting step in the future of training personalisation. Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com.

In this episode, not only are we going to try to work out how to perform in the middle of the night - but ask the question - how does the time of day impact performance and how can you optimise your training and racing according to your circadian phenotype?Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com.

In this episode, how I analyse rides in WKO5. Plus - an immersive indoor training app with an epic 790km ride across the Pyrenees.Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com.

In this episode, 3 ways to finish long rides strong even if you don’t have time to train your endurance as much as a pro. Working on positioning, both on the bike and in the group, pacing and nutrition you can get most of the way there - while working on your endurance in training. Plus - heat training revisited - a new study that gives us a new protocol and I talk about how I plan to roll this out to the right athletes.  Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com.

With a maximum elevation of 171m or 561ft, Denmark is one of the flattest countries on earth, yet, it’s produced some of the world’s best climbers and cross country mountain bikers. The latest of which is Simon Andreassen who recently won an elite men’s cross country Olympic world cup round and today we are going to dig into his training to find out how a mountain biker from Denmark wins a mountain bike world cup race.In this episode, we get down and dirty with 18 weeks of training before an elite men’s mountain bike world cup win - taking a look at the guy behind the training as well.  Plus - a core body temperature wearable - can you get big performance gains from knowing your core temp in real-time?Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com.

Take a deep dive into the training of Belgium pro Victor Campenaerts as we get a look at his power numbers, training load, FTP, Vlamax, etc. and the methodology and training his coach uses and a bunch of other cool inside info.Plus - training masks - are they all hype or do they have some specific use cases for cycling?Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com.

Today, the Aero Testing Field Guide, where share everything I know about reducing your CdA, and the process of testing to find the gains.Plus - another continuous glucose monitor - this time, a sport-specific option that was co-founded by a cyclist and they have signed Team Jumbo-Visma and CANYON//SRAM as partners.If you want help with aero testing, we offer this as a remote service. For more information or to get started click here.

The Power Speed Profile Aerobic Assessment is used to assess your medium and long critical period power.There are a few important things to understand. During the test, you're going to ride two all-out efforts, 4 minutes and 20 minutes in duration. You will need to keep going as hard as you can for the entire duration of both tests. Pacing is important in these tests and covered in the audio.That’s it. Ridewell.Note: If you don’t want to go on RPE, have your computer set to display % of FTP for warm up and recovery.

On this show a quick and dirty listicle with 7 Common Mistakes that Cyclists Make (and How to Fix Them). Plus - in the ‘Science of Fast’ segment two studies that look at how to maintain performance in a transition period. - so you come back stronger than before.

In this episode, the components of compound training that deliver long term compounding growth as opposed to short term results. Plus - how Chirs Froome loses weight and measures whether he is fueling his training with fats or carbs.

The Power Speed Profile Anaerobic Assessment is used to assess your short critical period power so you know understand your current power.This is day one of this two day assessment. Once completed you can enter your power data at powerspeedprofile.com to get your profile.Before completing this assessment, here are a few important things to understand. During the assessment, you're going to ride a series of all-out sprints increasing in duration from 6 seconds to 30 seconds, to 60 seconds. The longer efforts will be challenging but will only hurt for a little while.You will need to keep going as hard as you can for the entire duration of the effort.You can start each effort as a standing sprint then sit down to finish out the time.That’s it. Ridewell.Note: If you don’t want to go on RPE, have your computer set to display % of FTP for warm up and recovery.

Critical periods, such as the forcing of a break-away or a final sprint, are often decisive in a cycling race. It is therefore important to know how you perform on these critical periods and how these performances relate to the performance of competitors.Yes, it's another power profile test but this test takes as much effort as any other test, it's free, and it gives you the information that is missing from other test protocols, that is, performance in 8 different critical periods in racing and using aerodynamic drag it differentiates between the climbing and time trial qualities of a rider.Plus - I have made an audio version of the test - why audio? - There are some intervals that should not be capped by power prescription - it’s kind of like erg mode on a trainer - it might be holding you back.Find more cycling podcasts at semiprocycling.com.

In this episode - intervals, what is the optimal interval prescription in 2020, what does the latest science say and does it change the way we’ve been doing intervals?Plus - foam rolling - 8 years after it first came up on this podcast - does a new review give us any scientific evidence to stop foam rolling?Find more cycling podcasts at semiprocycling.com.

In this episode, Real-Time Tools for Focus and Motivation. Meditation is often brought up as a way to learn how to be calm and focussed - but when you’re in real life you need something that will work in real-time. We find out what that is. Also, N+1 adventure bikes - how do they fit into your riding if you’re a competitive cyclist - and how do you know what one to buy?Find more cycling podcasts at semiprocycling.com.

Learn how attentional focus through external coaching cues can speed up your learning process so that you reach a higher skill level, faster.Plus in the Science of Fast segment - we take a deep dive into a type of cycling‐specific resistance training that could increase your peak power output and get you sprinting faster.Find more cycling podcasts at semiprocycling.com.

On this show, we’re going to talk about how AI will impact your cycling training. Inspired from a beautifully written and thought-provoking article from Alan Couzens called Coaching in 2030: How Artificial Intelligence Will Change Our Profession. We will take a look from the perspective of an athlete and follow the chain of evolution in analytics and how they relate to training platforms, then we will imagine what the future looks like as an athlete and a coach.Plus - find out what repeated sprint training in hypoxia is and how it can make you sprint better, faster, in our new ‘Science of Fast’ segment of the show.Find hours of more cycling podcasts at semiprocycling.com.

We explore communication in this episode - how communication is related to your performance and what’s important to communicate both as an athlete and a coach.Plus - we take a look at a brain training tool that fatigues the mind during workouts to help athletes prepare for competition.Find hours of more cycling podcasts at semiprocycling.com.

In this show a bunch of rad cycling tips. From why confidence is key to peak performance (and how to build yours) to when you should ignore your coach.Find hours of more cycling podcasts at semiprocycling.com.

Have you ever thought about taking your cycling fitness and doing a triathlon? It might be harder than you think ;)We cover the only cyclist to win the Ironman World Championships and talk about all those that have tried - plus how you can make the transition as smooth as possible.

We uncover the reason why the former World Champion would shove two fists full of gummy bears into his mouth immediately after a hard effort and how this is part of a bigger process of targeting nutrition around your exercise. Daniel Healey is going to run through his 6 steps to perfect nutrition using readily available foods that will give you all the energy you need to perform and recover like the best.

Opening up the professional cycling and sports world.Professional cycling has secrets. No, not the Omertá but the many thousands of people directly involved on the “inside” of cycling. The chef, the massage therapist, the bus driver (and the pros). What do they know about training and performance? Hosts Damian Ruse and Daniel Healey open up the professional cycling and sports world by asking the question “What can we learn from the professional cycling and sports world?”Inside is an original podcast from VirtuGO.

In this episode you ask your cycling related questions, and we answer. It's as simple as that.Question 1: I live in an apartment block and have nowhere to clean my bike. I’d rather not get into the shower with it so my only other options are to pay my LBS to wash it, or take it to a car wash and use the high pressure hose. Am I doing more harm than good?Question 2: After riding for a few years I’ve recently taken the plunge into competitive racing. I was wondering if you had any pre race preparation tips that might ease my nerves on the day?Question 3: So I'm looking for a power meter, and I've heard that the benefits of a dual-sided power meter include the ability to account for power imbalances between legs. This is relevant to me, because I've had some single leg injuries, and suspect that my power might not be consistent between legs. But this had me thinking, do I even need a dual-sided power meter? Question 4: I’ve heard some people say that athletes take ibuprofen before training to help them work out more intensely and prevent muscle soreness post training. Is there any science to this claim?Question 4: I’m a bigger rider and I’m wondering if my Power to Weight ratio plays a big role in flat criterium racing.Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

In this episode you ask your cycling related questions, and we answer. It's as simple as that.Question 1: I’m finding it hard to work out a good way to fuel my evening rides. How should I approach nutrition throughout the day if I have a training session or event later on?Question 2: I’m thinking about a new set of wheels. Is it a good idea to go tubeless now?Question 3: Should I think about changing the insoles of my cycling shoes?Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

Back in 2014, on the Semi Pro Cycling Podcast we looked at the arguments for and against the three families of altitude training; Live High Train High, Live Low Train High, and Live High Train Low. What we learned then was that what you decide to be best for you might be completely different the next time you decide to do it. Today we look at the developments in altitude training that have been made in the last 5 years. What has changed and what is now considered to be effective? That’s what we’re going to look at today. If you’re interested in learning about up to date benefits of altitude training and what works best for you, then this is the show for you. Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

In this episode you ask your cycling related questions, and we answer. It's as simple as that.Question 1: I’ve crashed recently and just don’t feel the same as I did before. What can I do to get my confidence back?Question 2: I’ve been off the bike for the last two months and dread to think how low my power numbers have gone. How should I go about getting back into riding and training?Question 3: I like listening to podcasts and music while riding and feel like it’s a great training aid. Am I risking my life or is there nothing to worry about?Question 4: For those of us on a smart trainer who aren’t using power match, what are your calibration tips to ensure consistent readings?Question 5: I’ve spent so much time reading contrasting views on carboloading before an event and I still don’t have a clear idea. What is the latest expert opinion on this?Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

On a recent episode of the Semi-Pro Cycling podcast, we had Dean Phllips on the show, a Masters rider who can basically be summed up as a multiple world champion and world record holder. It was Dean’s dedication to finding the ultimate aerodynamic setup that started our journey into aero perfection.Today though, we’re going to take this journey one step further and challenge some aero assumptions and the way things have always been done, which is why we’ve brought in some help from a self-professed aerodynamicist, pro rider and multiple national champion.This episode will no doubt provide you with lots of useful information that you can take away and apply to your own cycling.Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts

In this episode you ask your cycling related questions, and we answer. It's as simple as that.Question 1: How much does the Coffee Stop affect my training?Question 2: Is there any way to fix ripped Lycra. I had a crash recently and tore up some of my favourite kit.Question 3: What's the big deal about Foam Rollers. How useful are they and how do I use them?Question 4: Are MIPS helmets worth the extra cash?Question 5: How can I have a successful group ride with so many differences in level?Question 6: When do I need to be careful when using Zwift or other Smart Trainer software?Question 7: Can I ride road on a CX bike?Question 8: Is it worth flying with your bike? What are the other options?Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

Any athlete can relate to the time old image of the angel on one shoulder and the devil on the other. The angel is telling us to keep going, to push ourselves that extra mile, while the devil is tempting us to quit, telling us it will all be over if we stop..Are you a quitter? Or do you have the ability to tell yourself to keep going? Is it possible to adapt your brain to tell your body to go harder and further?.In today’s episode we speak to an expert on mental fitness, the ability to push through the pain of exercise to go the extra mile. He gives us his insights on what he has done in life to build mental fitness and toughness, and some tips on how you can start training your brain today..Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

To be a great cyclist, there is more to it than having good legs. Many competing cyclists focus on fitness and think that's enough to find a place on a team, or to win bike races..Having what´s known as “headroom” is a concept that may be unfamiliar to most. It's the idea that a rider possesses, along with fitness and natural talent, the ability to hone certain skills and a mental balance that are the makings of a great cyclist.This episode deals what teams look for in an aspiring pro, and some interesting takeaways for everybody at home to help you recognise your own headroom and use it to grow as a cyclist.Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

Today we return for the second part of our interview with Phil Gaimon. If you missed out on the last episode have a listen here In this part of the podcast we have some important lessons to be learnt for anyone even considering what it´s like to be a pro cyclist. It’s not just about cycling or trying to be a pro though, there are great lessons here about following your dreams and getting the most out of where you end up, that anyone can learn from.Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

Is being a pro cyclist all it´s cracked up to be? Does riding your bike for a living, being paid to travel, being handed top of the line kit, or even just being recognised as a pro sound like a dream job to you? Cycling can be just as shitty as any other high-profile profession, where you get taken advantage of for money, for time and sometimes your ambition -- but hey, if you want to live the pro cycling dream, you have to take the good with the bad. And that’s what today’s show is about - a look at both sides of pro cycling with ex-pro Phil Gaimon. Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

What drives middle aged men to wake up at the crack of dawn on a Saturday or Sunday morning, while the rest of the world snoozes, to squeeze every inch of themselves into brightly coloured, tight-fitting cycling gear, open up a bottle of chain lube and take themselves off on a 100km adventure. Is it a personal challenge, for health and fitness, a social thing? In this episode I examine the raison d'être of the Middle Aged Man in Lycra and the motivations as to why they do what they do..Click here to listen and ask questions at semiprocycling.comOr download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox. CLICK HERE to download NOW.

Cycling Aerodynamics account for anywhere between 70 to 90 percent of a cyclist’s effort (when not climbing a steep grade).Anyone—hardened pro and new rider alike—who is interested in riding faster or further has a vested interest in improving their aerodynamics. It’s that simple. Determining which bicycles, components, and positions are truly the most aerodynamic for you, however, is anything but simple.Today’s show is about masters rider Dean Phillip's quest for speed, world championships, and a world record. It’s a story about using aero testing to hunt for 2.1 seconds and ultimately adding over 3 mph or 5 km/h of speed (with no increase in power) and finally, it’s about how you can start on a similar aero journey today.Click here to listen and ask questions at semiprocycling.comIf you are new to Semi-Pro Cycling, check out the back catalogue of shows on all aspects of performance at Semi-Pro Cycling Podcasts Or download the Weekly Workout Stack - The guide that shows you how to structure your training week and use your training time more effectively, and I’ll also send you a best of our episodes straight to your inbox CLICK HERE to download NOW.

Question 1: Broke my arm. Would like to keep riding indoors if possible. Is this feasible or will it be too rough with one arm for 6-8 weeks?Question 2: Moving into a new apartment in a few weeks and will be starting a training block. Looking for a mat that does a decent job reducing or dampening the noise and also keeping sweat off my floors.Question 3: I am going to commit full on to the trainer this winter. I am cat 4 and want to make it to cat 3 next year, my plan is to buy a KICKR. Do you know of anyone that regrets buying one or have any other recommendations instead? Question 4: There are a lot of mountainous rides around me and I love fast descents, but I can't seem to descend with the same speed or confidence when riding my carbon rimmed bike as I can with my other bikes. Do you have any advice on how to overcome this?Click here to listen at semiprocycling.com For a free online workshop on how to structure your training click here to claim your spot.

How to Keep Sweat Out of Your Eyes, What’s the Step up to Masters Like, What is the Single Most Important Thing You Can do to Reduce Sick Days, What are the Must Have Full Maintenance Tools & Can You Change from a Climber to a Sprinter?--------Claim your spot for our free online workshop on How to Maximise Your Training Time: 3 Steps to High-Performance Fitness in Less Time at----------semiprocycling.com/workshop

Should You Run, Can You Use an Enduro Bike for Racing, How Do I Train For Fixed Gear Criteriums (or Any Crit) & Should You Ditch Your Garmin for Better Results?

This episode, why you are fit and unhealthy, and what this has to do with longevity. Sure in the world of high performance, athletes might actually be better off in the long run, but in the world of everybody else, what risks are you taking by not looking after your health, and what can do about it? This is part 2 of the 3 part series on longevity. In part one I gave you my take on how to ride forever, with the idea of setting yourself challenges that you can build towards with regular riding based on setting your intentions - if you haven’t listened to it, go back and find it on Apple Podcasts. This episode is brought to you by Health IQ. Health IQ uses science and data to get special rates on life insurance for health conscious people like cyclists. If you are listening to this show, there is a high chance you’re an avid cyclist? If so, support the show and check out Health IQ's life insurance rates specifically for cyclists. Learn more about what they can do for you at http://healthiq.com/semiprocycling

How to lose fat? How to plan for a cyclocross series? Are dual suspension mountain bikes inefficient? What are some recommendations for nice short finger gloves?

It's hard to stay motivated once you stop racing. On the surface, this is about maintaining the benefits of cycling, things like, how do not put on extra weight after you stop racing, it’s also about moving away from goal-orientated thinking, and finally, it’s about still being competitive once your racing days are behind you.This the first of a 3-part series on longevity. Covering ways to stay motivated, healthy and get help through the process.Episode sponsor: To support the show please use this link for life insurance quotes that use the fact you are cyclist to get you a cheaper rates - http://healthiq.com/semiprocycling

A look at where I've been and what the podcast will look like going forward.

Enter the free giveaway by going to http://semiprocycling.com/giveaways/trainingIs there any reason why I cannot run two different size road tyres at once?Should I buy a Canyon when they come to the US?What are your best solutions for closing the speed gap in couples?What kind of helmet and sunglasses do you wear?Morning ride before a night time crit?

Questions:Any recommendations for an inexpensive, trunk mount bike rack?Are Fixed-gear bikes good?If you could get one bike, that fits this description, what would it be? Budget is $6000Any tips for cleaning a white bike?!!How do you get over the boredom of riding the same roads over and over again?Free Giveaway! Win the Ultimate Cycling Training and Analysis Package and Make 2017 Your Best Season EverOne-year of Trainer Road ($99)One-year of Training Peaks Premium ($119)One license to WKO4 ($179)One Custom Season Training Plan by Semi-Pro Cycling ($250)Click the link to enter http://semiprocycling.com/giveaways/training

Pros/cons of shaving vs waxing?Keeping pace with strangers?When should cyclists give way to runners?How to adventure cycle? (Bikepacking 101)Are you a cycling romantic or pragmatist?

Would a cheap trainer break my bike?Which crank based(spider) power meters would be compatible with my bb?How do I make the ass and other associated pain go away?Good gift ideas for a cyclist?What to look for in bike lights?

Clear Lenses for Nighttime Riding?What's displayed on your crit race day head unit?Why 2x20?Where do you do your intervals?I've tried to remove a set of Shimano pedals from an old bike with no luck. Anyone got any tips?

Does Z1 power do anything?What road bike models should I check out in the $3500 price?Other than going and riding hills, can I make use of my flat commute to get more climbing training in?How much maintenance does your bike(s) need?Should I pay for Training Peaks?Bonus Question

This show:How much can a newbie gain in 12 months?Any good? Would like a disc that won't cost a fortune.What's the best course of action if you get bitten by a dog while riding?Any recommendations for a bike travel bag?How many rides/week do you do in the offseason?

In this show:Lezyne GPS units. Yes or no?Recommendation for a heart rate monitor?Crit racing tips when half the field belongs to one team.How do I get on a better cycling team?Measuring fitness gains in output repeatability?

We look at the only really two reasons, and appropriate times to place training camps. Plus I have a proposition for you...

This is the story of how, apart from his obvious ability, Brendan Canty used social media to get a PRO contract with Pro-Continental team, Drapac Pro Cycling, two years after his first race.Brendan's, is a story about how his success is a result of social connectivity through social media such as Strava, Instagram and Twitter. It’s also a story about the consequence of the technology we embrace, and how cycling is no less affected by this.semiprocycling.com/online

We look at how to identify your sprinting weaknesses by putting together a Sprint Profile. Then learn how to train each of the 3 parts with a stair step approach.

We follow the story of two aspiring PRO cyclists – and one old dog, that has assumed the role of mentor, helping Sam and Christian achieve their dream, mostly, without even knowing it.semiprocycling.com/mentorship

In this episode you will learn about a strength training methodology called Velocity Based Training. It’s interesting because strength athletes traditionally use VBT but it can adapted for endurance athletes it to go faster.

Analytics and big data are the new buzz words in sports. This week learn how big data and decision optimisation are helping one rider in the Race Across America and how it might eventually help you too.

What are the "little things" you could do off the bike to chase marginal gains? Alex Hutchinson answers an e-mail from a young elite cyclist who was looking to break through to the next level. Everything from supplements to sleep, and heat acclimatisation to brain endurance training.

Do you believe there are supplements out there that will help you get to the next level? It seems it’s fairly entrenched into cycling performance culture.Believe it or not there are a small list of supplements that can enhance your cycling performance. Find out which ones they are on this episode.

We have all been dropped by a bunch at some point. there. This week we are going to look at advice for not getting dropped. Find out a way the 3 steps to analyse the power numbers of your favourite local bunch ride.Go to http://semiprocycing.com/bunch for all the episode details.

This episode explains what burnout is, examines the symptoms, illustrates why it occurs, provides a burnout questionnaire to assess burnout levels, and provides strategies to prevent its occurrence.

On August 5, 2008, Sarah Hammer and Michael (meatball) Friedman arrived at Beijing Airport ready to compete for the USA 2008 summer Olympic games wearing face masks to protect them from air pollution. Why?Do masks even protect you from air pollution? Is air pollution that dangerous? Today we’re investigating whether Hammer and Meatball were right to wear masks - and what you can do if you’re faced with a similar situation.Listen in to find out the effect of air pollution on your cycling performance; including, what air pollution is, and how it is measured. Also, why athletes are at a greater risk, do masks help protect athletes, and what else you can do to avoid air pollution suffocating your performance.

This episode explores Green Tea Extract and the promise it has shown as a supplement to induce weight loss by an increase in energy expenditure and fat oxidation.

Energy systems drive all of our activity on the bike. Understanding them will help you to focus your training and optimise your nutrition. The 3 energy systems will also help you understand training zones.

The impact diet has on performance is huge. We look at the latest recommendations for carbohydrate use, and how to increase fat oxidation.

How did Eric Marmotte win the US Pro National Championships in 2014, and what can you (and your team) learn from this race? We take a look at his win while also looking at all the different options that were available to Marcotte and Team Smart Stop.

How do you know if your training program working? Testing is the best way to find this out - but testing is hard physically and mentally. With the help of Alan Couzens this episode looks a how to put together a monitoring system that doesn't rely on maximal tests.

Traditional periodization follows an optimal sequence based on the time course of training adaptations. Understanding this will help you set your training load, and time physiological adaptions better. Use the ideas from Alan Couzens to help you plan your training for optimal performance gains within the linear periodization model.

Learn how to read scientific papers if you should implement the techniques or products mentioned while avoiding the main pitfalls of using this approach to performance.

To get things going in 2015 I thought it would be cool to look a little deeper into a 2014 Cyclingnews Reader Poll By: James Huang. It produced a top 10 of innovations from the year, and we dig into each one a little deeper.

Since the Summer crits have started in Australia, and this is one of the most underrated episodes of SPC I've decided a replay Criterium Racing: Tips, Tactics and Strategy.

What is the right tapering strategy for you? While this is not top of mind all year round, it’s important even when it’s not happening. Meaning you should be thinking about it when you’re planning your season.

Interval training is the cornerstone for successful cycling training. I use them in all my training programs and I believe they are the most effective way to achieve great results. Find out what they are, why you should be doing them, and how to do them.

This is something new for Semi-Pro Cycling – a Rider Hot Seat where a rider jumps in the hot seat and I try and answer their questions about their training and racing.

Learn how to take control of the coaching relationship and take advantage of the knowledge of your coach. This episode covers Things You Can do to Make The Most of Your Coaching which can be used as a criteria if you’re considering changing and once you change to a new coach.

If your current coach's plan seem to work and you have a good rapport, why would you make such a radical change? If your after performance gains and have an appetite for knowledge, then a new coach can serve you well.

Learn the 5 step system to become a stronger, faster and more efficient climber. Including the Focus Checklist - a complete body and form check to keep you riding at your highest capacity even in high stress situations. Also learn a quick way to check if you are activating your glutes, and why it's so important in climbing.

This episode looks at optimising the mechanical forces on the pedals in different situations to produce a higher power output. In every cycling environment there are opposing forces that change the force on the pedals compared to the input. The problem with pedalling is that it is impossible to have an effective force throughout the entire cycle. Understanding these forces better will help you make adjustments on the fly.

This episode is all about choosing team members, finding mentors and pleasing sponsors from both a rider and manager perspective. Nick Traggis - Director at Team Horizon Organic/Einstein Bros helps us out with some knowledge bombs.

Carter Jones’ coach Dr Stephen McGregor joins us again to talk about Carter's development. Carter Jones has signed a two year deal with Team Giant-Alpecin.

It’s cycling and climbing today with the concept of VAM helps us understand and quantify cycling performance and can be a useful tool to help improve your own cycling performance.

Today we are learning about training the respiratory system - that’s right the breathing muscles - not the lungs. Breathing muscles fatigue just like any other muscles. So why not train them? Performance gains of 2.7% or more...

Learn how to survive days when you are doing 2 training sessions. This episode gives a basic framework, guidelines and benefits of having two training sessions in one day.

We take a look at his approach to building the Performance Systems at Drapac Pro Cycling in it’s first year as a PRO Continental Squad. On an individual level habits are your implicit systems that drive your life.

The challenge of a longer stage race is that it requires more fitness, more endurance and the ability to recover day-after-day. This episode answers the question - Am I training hard enough for a demanding stage race? To help answer this question I asked Scott Bradburn onto the show...Scott rides for the Australian NRS team - Cellarbrations Racing supported by VW and Bikebug - as he prepares for the Tour of Tasmania.

Discover a faster and less painful why to measure progress and set training zones. RAMP tests can test VO2Max, Lactate and MAP. You may be familiar with V02Max and lactate but not MAP. MAP is just as useful as FTP for measuring progress and setting training zones...But what is MAP and how is it calculated?

It may be a little early for you to start reviewing your season. But it’s never too early to start preparing for it when it eventually comes around. Discover how to review your season by maximising the data you have collected over the year.

When it comes to building your Chronic Training Load the composition of that load is very important, and because we are endurance athletes. Finding the right balance between endurance and fitness is central to our performance.

My predictions for the next 5 years of cycling technology. Some will become reality and some are on the dream list, but all are fascinating. From ABS to advanced telemetry and HUD to onboard video displays - we are in an exciting time for cycling innovation.

Is altitude training worth your time and money? Altitude camps, altitude sleeping, and altitude training, what works best or even at all.

We take it back to basics in this episode with Dr. Max Testa. Dr. Max Testa has been around PRO cycling for over 20 years - listen in to hear some of his training "rules" and the science behind them. Also find out V02Max benchmarks for PRO and Cat 3 cyclists.

Mobility has its roots in functional movement, which is linked biomechanics. This can lead us to bike fit methodology, but today I’m going to focus on the basics of functional movement for strength training and body balance including a self-assessment tool, where to start with your results, and then get into two common mobility issues that cyclists face.

Here’s the problem - you have arrived at your new location, whether it be permanent or temporary - and your coach (or you) have prescribed a specific workout that requires a specific type of road, or climb etc. and you have no idea where to ride. Here's how to find and set the best training routes in new places.

Goals are the starting point for any cycling success. They are fundamental to measuring your progress, maintaining laser focus, and sustaining motivation. Learn the why you should break down your goals into 3 types, and why some are more important than others.

Find out how a rider goes from C grade, then B, then winning his club champs in A grade and State ITT Champs in one year. And now leaves his homeland to race in the US and Canadian domestic scene. For a guy that only started dabbling in cycling in 2009 at the age of 22 whilst doing rehab for some broken bones in his feet, and only infrequently once he got back to playing rugby, he has come along way. His real cycling career began when he started riding more after he finished playing rugby at the end of the 2010 season, and has lead him to a contract to ride the US and canadian national road circuit.

Do the dangers of a cyclist running outweigh the risk of any potential fitness gains? Running can damage your your body if you aren't a seasoned runner. Listen in to learn the physiological adoptions of each training modal, why running can build fitness, and how can you reduce the risk of injury - if you try to run.

Understanding yourself as an athlete, in the context of performance, training and everyday life, will help you decide how to plan your training, and the type of races you do. Colby Pearce dives into his process for finding the best training and racing match for a riders abilities, skill and personality.

A look at Cadel’s journey. Considering where Cadel is in his career, I think it’s fitting to take a look at Australia’s most accomplished cyclist. What made him a champion, and more specifically what role did sport science play in developing his talent, and helping him win the Tour de France.

Once you start getting into the nitty gritty of designing a training plan, you start to get overwhelmed by all the elements that should be included. It’s complicated. Here are the 6 crucial components you need to get the most out of yourself.

How do you know what you know about cycling? Think about every single element of cycling...from the shoes you wear to the gels you eat, from the training your do to anything else you’ve done or bought in the name of increased performance. How do you know they will increase your performance? This episode helps you sort through all the cycling information and marketing to find the truth - or at least make the best guess.

Short term thinking can harm your potential as a cyclist. Big statement I know - but if you want to improve as much as possible - then allow yourself to think big and plan for each phase in your development. If you don’t then you risk not having the year-on-year gains that are part of upgrading your fitness, and also thinking more holistically about your skill development and forming habits.

It's a complicated and expensive investment but buying a power meter doesn't have to be too difficult. In this episode I guide you through the top considerations to make the process a lot simpler.

Performing under pressure is crucial to training and racing success. The key to controlling pain and other emotions is awareness that starts with your body, then your mind, and finally your situation. This episode will give you tools directly from the military that will help you to deal with each of these areas. Helping you expand the time you can spend in the pain cave.

Learn how to PROs deal with pain, and how you can start to understand your own relationship to pain. This episode explores the issue of pain and how cyclists deal with it differently than other athletes, and non-athletes. We also look into the pain cave, and how you can extend your time in there, and increase your pain threshold.

Hard race data like power is important but can only take you so far in understanding why you did, or did not perform to your expectations in a race. Using a race reports as a tool to gather and record vital subjective information will help shape your training, race preparation, and ultimately your performance.

Learn the 5 steps you should take the moment you buy a power meter; including, why not to test straight away, what to test and why, and why you shouldn't Froome-dog it!

Andy Blair from the Swell-Specialized Mountain Bike Team talks how to upgrade your bike based on dollars per gram. I also touch on if it is even worth upgrading for roadies by looking at how weight reduces climbing times, what to look for in new wheels, debunking the rotational weight myth, and we tackle to aero versus weight debate.

Phil Gaimon from the Garmin-Sharp Pro Cycling Team is here with us this week to talk about how to turn pro even if you have a late start and don’t make your way through the traditional development route. Phil really gets into what it takes to be a Pro, and what you can do to better your cycling, whether you want to be a pro or not.

Plyometrics are supposed to help with explosive anaerobic power, but what does the science say? Learn the ins and outs of plyo - and even if you should even bother adding to your training at all.

Sportives and epics create the perfect environment to challenge your physical and mental limits. Finding ways to survive any epic ride your about to do will not only increase your chances of enjoy it more, but finishing the ride in the first place. This show focuses on the Scody 3 Peaks Challenge in Australia, but the lessons apply to any epic adventure you set out to conquer.

Sprinting is a rare thing in cycling - a skill we can actually practice. Ignoring tactics, positioning and panache - actually learning how to sprint is vital for every racing cyclist, and even non-racers. This episode breaks down the skill of cycling, including how to read your power meter to analyse your sprint.

The race season is coming so it's time to get everything in place to start with a bang. This episode covers 5 ways you can prepare your body and your mind, plus some skills for good measure.

How you handle stress on and off the bike are a major determining factor in progressing your natural cycling talents. Ideally you want a year over year increase in the amount of training stress you can handle. All while minimising life stressors, and understanding how the two go together. This episode looks at managing your stress as a whole by making adjustments in high stress times, and assessing how you currently manage your stress.

Another great performance framework to delve into. This time we learn lessons from Dave Brailsford of Team Great Briton and Team Sky. Everything from ensuring clarity to building ethics by sticking to your principles. Plenty of lessons here for the Semi-Pro.

If solo indoor training isn't your thing - or you're looking for some variety in your winter program then indoor group cycling (in the right place) might give you a motivational and performance boost. This episode discusses how a studio builds their cyclists, and the added benefits of training in a group environment.

Learn skills to help your performance, not race related but skills you can practice and perfect to improve your performance every time you ride. Things like standing while climbing, sprinting, and breathing.

When we're in the grind with training, having an accountability system is a great way to stay focussed on what matters. This episode goes through 4 levels of accountability, and how each one can help.

Confidence is the gateway to peak performance. Learning how the mind works is a big part of the puzzle, controlling is another story. It a skill that can be learned though. This episode will arm you through solid ideas and exercises to build to confidence to the next level.

This week it’s all about the numbers, and their context in a linear periodisation training plan. Depending on how involved you get with your training and analysis, it may all be new to you. But I believe it’s super important to have an understanding of the metrics (even if you’re being coached).

Joe Friel is easily one of the most influential coaches and authors in endurance sports. Introducing periodisation to the broader endurance community, as well as other training ideas and metrics. This episode focuses on topics that are relevant to the Semi-Pro to get a bit more of an understanding behind the ideas, and the man that brought them to us.

This show is dedicated to those that live in snowbound winter climates. I present 4 cycling alternatives to build and maintain aerobic fitness based on a criteria of easy to learn, cheap to start, potential to compete, and easy to access.

These High-Performance principles apply to every competitive cyclist - not just those at the top. These principles will help you understand how to keep developing your cycling to be better year after year.

If you take the important mental elements that it takes to be a successful and consistent cyclist and place them in an order from foundation to optimal, then you have Dr Jim Taylor's Prime Cycling framework. I discuss this framework with a sprinkling of my own experience.

What if all the training you do over 7 hours is making your heart and health worse not better. This episode explores the recent findings of Professor James O'Keefe and his study on Extreme Endurance exercise and the possible implications for the Semi-Pro cyclist. Hint: It may surprise you.

We all know deep down that the alcohol we drink is bad for us, but how does it effect your performance on the bike? This episode takes a look at the direct and indirect effect of alcohol on cycling performance, and 2 strategies to help you avoid them.

PRO Directors of Sports Science are digging further into the details to win bike races. This episode digs into the idea of the durable cyclist through the data of crashing and weather.

Done right training camps can really benefit your season - but what to watch out for? There are lots of possible pitfalls, from the food to the terrain. Listen in for the best ways to maximise your training camp, and come out kicking arse and taking names!

Constant improvement is not just the realm of juniors and PROs - the principles definitely apply to all competitive cyclists, no matter where you’re at. Planning in advance, monitoring all aspects of your riding and life outside of cycling, and learning how to overcome setbacks, are all ways to continue cycling at a high level for a long time. Learn from Dr Stephen McGregor about the steps to becoming a PRO.

Chris Harnish joins us to discuss the idea of training with intensity year round. Which is highly relevant to Semi-Pros because we have limited training time. But also because HIIT and sprint training has scientifically shown to build aerobic fitness.

Maximal testing is mentally draining and can take away from your current training, this makes it difficult to do every week. But what if there was a weekly submaximal test that you could substitute for warm ups before hard workouts, was able to monitor performance, and tell you if you are fatigued and shouldn't continue with the workout. Introducing the LSCT.

Understanding the exact demands of your event, the past winners and your capabilities is the best way you are training as efficient as possible. I will teach you how to spy on your competitors in Strava to help you win your 'A' race.

Picking your races is not always about picking the biggest and the best race. The one with the big name, or hard reputation. Being selective could the difference between achieving some goals, maybe some wins, and getting smashed week after week - or even riding your last race season ever! It's about finding your sweet spot, between what you like and what your good at.

It’s one of those things that you may dread talking about because it represents the slow downward spiral to death. Yes that’s a bit drastic, but I’m going to explore the slowdown of your performance as you get on a bit. And offer 7 ways to slow down your loss of performance.

It’s the most important question to ask yourself when you’re finishing up your season, and looking towards the next. It’s important to carefully assess how your training and racing went this season before you can truly plan for the upcoming year.

Aero is the new buzzword - but manufacturers aero claims are worthless to you unless you test them in your own setup. Testing this is now possible - and cheaper - than ever before. But is it worth it? Find out the three most common testing options, including what to look for when testing yourself.

You will never think of talent the same after this episode. I take a look into the role that genetics play in determining your talent, and how much weight should be placed on skills acquisition verses natural ability in cycling.

Muscle Cramps - The intense, involuntary contraction of a muscle either during or immediately after exercise. Not only can they be painful, but can shut down your race, ride or celebration. This episode looks at some science based treatments, some no so science based treatments, and how to finally solve the mystery of your cramps to get you riding stronger than ever.

Pacing a time trial correctly can be the difference between winning and losing. Learn how to plot and train for your race based on the types of resistance you are likely to encounter.

Whether you love or hate criterium racing it's best done with a plan to attack or sit in and sprint. This episode is all about the options you have when riding for the win. Learn the where and when to get a jump on the pack to give yourself the best chance possible at the win.

Tire pressure is as simple or as complicated as you make it. This episode gives you a 6 step plan that takes into consideration all the factors associated with getting your tire pressure right in every situation.

This is the final episode of 4 in the nutrition and performance series where I explore the best takeaways from the past 3 episodes. Including getting your health right, nutrition timing and head over belly eating.

In many ways be lighter on the bike is the ultimate upgrade you make to improve your performance. Looking at it as part of your training is only practical if you have something to aim for and a way to get there. This episode shows you how.

In the second episode of 4 that is exploring the best ways to optimise nutrition for performance, I interview Sports Nutritionist Alan McCubbin from Next Level Nutrition about the his take on science studies of nutrition and performance.

In the first episode of 4 that is exploring the best ways to optimise nutrition for performance, I interview health coach Joelle Collard from B32 Athletics about her integrative approach to nutrition and performance, with a focus on getting the basics, like a properly working gut, right first before pushing towards performance.

Massage is an important part of a PRO cyclists routine, but where does it fit into a Semi-Pro's schedule? This episode covers types, benefits and timing of massage for cyclists.

Stepping up a grade can be tough even if you are ready for the challenge. This episode covers the transition with ways to help you survive, and thrive in the change.

Taking control of your blood can help you optimise your performance by using biomarkers to guide your nutritional and supplement needs. This episode has all the information to get you started, including a way to hack the process for cheaper or if it's unavailable in your area.

Habits are so ingrained into your cycling on and off the bike-it's important to create and modify habits that will lead to you being a better cyclist. Habit loops and keystone habits are two elements that will get you working better when your on automatic.

It’s a critical time for athletes. There are physical and mental elements to get it right like maintaining fitness, while gradually reducing fatigue. But also getting your mind right and making the call to stop chasing fitness, are extremely determining factors covered in this episode.

I explore race plans to show you how to win races with race smarts based on your strengths, competitors, terrain, weather, and split-decisions.

This episode deals with basic problems and errors rather than bike fit per se. A proper bike fit is going to go a long way in helping these elements, but a bike fit you are limited by your structure, and to some extent your event. But basically it’s your limitations that stop you from getting into certain positions on the bike. And so, depending on the extent of your limitations, a bike fit is just a band-aid. Making structural maintenance and improvement a high priority in your training will pay off no-end.

Feel is important on a bike, not only for skills but knowing how your body feels in different zones of intensity. Understanding how it reacts in each zone can help you more than the data from your computer, especially when you are riding outside your normal limits. Using Borg's RPE CP-10 Scale, I break down what you might experience at each level, and offer some ways to anchor the feelings to your numbers.

Where do you place your cleats, and why do you do it that way? Cleat position is usually done without much thought as to why. It’s well worth a revisit because you may be losing power. I got Steve Hogg on the show to discuss his ideas behind cleat position. Steve is a world leader in fitting riders to their bikes, and his advice on cleat position is spot on.

Training on the road and trainer allows for consistent efforts but it doesn’t help with specificity, especially how your body works under heavy load on your race bike. I got former XCO World Champion and now coach and CX racer Alison Dunlap on the show to discuss her ideas on how and when to use your mountain bike in training.

Everyone has their own style when they clean their bike. I am sharing mine this week, so you can clean your bike like a Semi-Pro, I'm also on the hunt for new ideas on ways to get the job done. Also, I talk about my favourite lube, and break down the great disc brake debate. What are your thoughts on road disc brakes?

Securing cycling sponsorship is tough! That's why I've created a 6 step process to help you identify potential sponsors, solve specific problems, create a proposal and seal the deal. This sponsor focussed approach will give help to create relationships that you can build on year after year.

Using cycling as a lifestyle creates longevity for staying competitive and healthy. This show takes lessons from Tony Steward of joetoprocycling.com, who's life has been transformed by cycling and racing. We cover useful tips like balancing family life with cycling, the cycling mindset and dealing with beginners in the bunch.

Cycling teams are not as integrated into racing for semi-pro riding, opposed to the PRO peloton, but with the increase in racing cyclists over the past 5 years, more riders are turning to teams for a PRO racing experience. Henoch and I talk cycling team logistics, dynamics, sponsorships, benefits and more. We also talk about how to get on a team, and how not to be a dick.

What happens when you stop riding for 5 days? The detraining timeline is important to understand, as is knowing how to maintain fitness when you can't train like usual. I cover both these topics in this episode.

How are you training your neuromuscular response to your chosen event? Motorpacing is hard, dangerous and probably illegal where you live, but it might be just what you need to kickstart your speed.

Group rides, racing and coaching with live voice, data and video are coming! It's is an exciting time to be a cyclist, especially if you spend time training indoors. Nate Pearson enlightens us this week on the future of Trainer Road and indoor training.

Periodisation models are a confusing mess for anyone new the different options. I got Adam Zimmerman from Zimmerman Training on the show to explain his take periodisation and training in the real world. He also introduces a running coach called Jack Daniels that influenced his training and coaching, and discusses some of Jack's wisdom that you can also benefit from.

Overtraining is over diagnosed by cyclists, you are probably experiencing overreaching instead, but that's not to say that they aren't both serious and need to be managed. In this episode I go through 7 ways to recognise overreaching, what to do about it if you think you are overreaching, and how you can manage your training load using any one of the 6 popular training programs.

Two visualisation techniques to get more out of yourself, train your mind and prepare for new situations. Picking your number and practising an event before you actually race. They both work under the idea that visualising new situations will increase your confidence and give you more control of your training, racing and life in general.

Correct alignment of your body on the bike is secondary to correct alignment off the bike. Up to 25% of your training plan should be dedicated to maintaining and improving your bodies functional movement and structure to enable a more aggressive position on the bike. Or adjust the bike to your structural realities. That's holistic bike fitting.

We talk about the idea behind the The Power and Fatigue Profiles, how power meters help to work out your optimal training hours, why keeping a training diary is the most important part of training with a power meter, specific ways to get the best out of yourself during intervals, books for athletes wanting to understand training, their body and mind, and the future of cycling training technology in the next 5 years.

The most important relationship in cycling: Finding a coach is hard enough without being clear what you want out of the relationship. These questions get you ready to be coached and help filter out the wrong candidates.

A new perspective on road safety to shift your mindset and give you more freedom when riding on the road. Hint: It's about your circle of influence, not HiVis clothing.

When buying cycling clothes price is a major factor, especially when knicks are involved. How can companies justify charging over $300 for a pair of knicks? The episode uncovers some reasons, but not the ones you may first think of.

Working with these fundamentals will help you turn the strength gained in the gym into muscular power and endurance on the bike.

These 5 principles can help you make important decisions regarding things like when to stop intervals, when to ride in a bunch and other important decisions that need to be made during training. Having something to fall back makes training consistent and can put your mind at ease.

The 6 steps according to Joe Friel-Planning 2013 or any year is long and complex. This episode goes through his training plan process and sets up a framework for getting the most out of 2013.

Making training easier and more efficient is all about perceived effort compared to power output. I explore this idea with the latest indoor trainers and their super powerful software. It's amazing what's out there!

Buying a bike online, and by yourself is hard. That's why I run through my process for sizing, and compare it to 3 popular online size calculators to find out the best frame for my new bike.

Do you know what mobility is? It's more than just stretching, and it's super important to getting maximum strength and power in training. Justin and I take a look at the fundamentals of mobility and stability, how to measure them and the best way for you to start treating problem areas.

Only owning one type of sock and 2 pairs of underwear are a couple of the ways I reduce time spent on mundane and repetitive tasks. This week is all about ideas to give you more riding time.

I’m planning a trip to the 2013 Tour and Etape and not using a tour company. It’s a logistical nightmare so I asked Tim Marsh of velonomad.com to help me out. We cover stage watching, flying with bikes, campervans, hotels and rides through the Alps, and much more.

The pre-release of the StageOnePower power metre is a sign that power data is starting to become available to the Semi-Pro for a realistic price. This coincides with my hunt for a complete data solution for my new training regime. Join me as I break down power and offer my recommendations for the ultimate bike data setup for today and the future.

Madison hand-slings are a classic way to get cheap momentum but there are lots more ways. This episode looks at many of the ways to save time and energy when racing.

Introducing the Tuesday of Terror aka Hour of Power aka Hour of Speed. The prescribed intervals in this episode are key to building power and speed in both the off season and competition phases.

There are many travel challenges such as immunisation, vaccinations, jet lag, diet, and acclimatisation. This podcast deals with how the travelling cyclist can stay on top of their training and performance while in ever changing environments.

Climbing is one of those parts of cycling that can make or break you depending on how you approach it, or how you are feeling on the day. Dylan and I talk about ways to get the best out of yourself to climb at your best and give you an edge in races.

We all see the PROs using new recovery tools, techniques & gadgets, but do they really work? In this episode we take a look at what the pro’s use, what are the Semi-Pro alternatives and should you use them?

All your time off the bike can be considered recovery. I take a look at quantifying and automating 6 overtraining markers for better recovery.

Having a set way of approaching warm-ups, regardless of the type of race, is a useful tool to save you from working harder than you should on race day.

Race day can be very stressful, between registration, trying to remember all your equipment and warm-ups, it's hard to stay focussed. This episode details everything you need to help build a solid pre-race routine to make your race day stress free.

There are 1000's of ways to make marginal gains, we get started by looking at Team Great Britain and taking the best 3 for quick wins.

In this Episode I talk about using your mind as an internal energy force. Your mind defines all aspects of your behaviour; such as how you think, feel and interact with others. In a sport like cycling, the right mindset and high motivation can make the difference in getting the best out of yourself in any given situation.

In Episode #6 I talk Cyclocross. With the Australian 'cross season one third of the way through, and the northern hemisphere about to kick of theirs, This week it's about 3 ways to make a successful transition to your 'cross season. The 3 best things to focus on for the best return, starts, running and skills.

Episode 5 of the Semi-Pro Cycling podcast talks about performance enhancing drinks that make a big difference to your riding and recovery.

This episode looks at Lance Armstrongs toes down, high cadence style and the questions, why does he do it, and should you do it too?

Listening to music can increase your training and racing performance. There is research now to back this claim up. Find out about it here.

The second episode of the Semi-Pro Cycling podcast where I raise tight areas, how to fix them and the best 4 areas to hit when you are short on time.

The first episode of the Semi-Pro Cycling Podcast where I talk about the show and the upcoming live Tour de France commentary on July 11 at 10pm AEST.