The Cycling Performance Club

Welcome to The Cycling Performance Club Podcast! The podcast where a panel of scientists, pro-cyclists, and cutting-edge coaches discuss topics in training, performance, science, and all things cycling! Our mission is to provide the best ...more

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Latest Episodes

10

August 10, 2021 01:10:44
Are you pacing your intervals effectively?

Are you pacing your intervals effectively?

Interval training is a fundamental component of a dedicated cyclist's training scheme. But have you ever wondered if there is an optimal way to pace that 5x5 session you love so much? What if you go out too hard or too easy? What if you ride at the steady pace pre-set for you on an erg? Is there any differences in training outcomes for different interval pacing stategies? Join us on another deep dive into the literature to see if we can answer any of these questions and more!  Episode Timestamps: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 conclusions Episode References:The slow component of O2 uptake kinetics during heavy exercise Decreasing Power Output Increases Aerobic Contribution During Low-Volume Severe-Intensity Intermittent Exercise How Does Interval-Training Prescription Affect Physiological and Perceptual Responses? Effects of Priming and Pacing Strategy on VO2 Kinetics and Cycling Performance Pacing, the Missing Piece of the Puzzle to High Intensity Interval Training The Manipulation of Pace within Endurance Sport Similar time near VO2max regardless of work rate manipulation in cycling interval training Acute Cardiopulmonary, Metabolic, and ...

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9

August 03, 2021 01:13:46
What is the best cycling warm-up?

What is the best cycling warm-up?

Join us in this episode as we dive deep into the literature to find out what is the best warm-up method for cyclists. Or, whether it even matters! How do you think your typical warm-up compares to what the science says is best? Episode Timestamps: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 Conclusions Episode References:Could Critical Power be a better alternative to FTP for training? Effects of mild whole body hypothermia on self-paced exercise performance Effects of ambient temperature on the capacity to perform prolonged cycle exercise in man Ergogenic effects of precooling with cold water immersion and ice ingestion: A meta-analysis Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It? The effects of warm-up duration on cycling time trial performance in trained cyclists Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications Effect of Warm-Up Exercise upon Muscular Performance Using Hypnosis to ...

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8

July 28, 2021 01:18:00
Threshold, Thresholds, Thresholds?

Threshold, Thresholds, Thresholds?

You probably realize that ‘threshold’ is an important measure for endurance athletes. However, there seem to be many different types of threshold measures out there, and that might be confusing for some. In this episode, the panel explores the many types of threshold measures (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. Episode Timestamps: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 References:The Maximal Metabolic Steady State: Redefining the ‘Gold Standard’ Relationship Between the Critical Power Test and a 20-min Functional Threshold Power Test in Cycling Road cycle TT performance: Relationship to the power-duration model and association with FTP Reliability of the Functional Threshold Power in Competitive Cyclists Is the Functional Threshold Power Interchangeable With the Maximal Lactate Steady State in Trained Cyclists? Is the Functional Threshold Power a Valid Metric to Estimate the Maximal Lactate Steady State in Cyclists? Maximal Lactate Steady State Versus the 20-Minute Functional Threshold Power Test in Well-Trained Individuals: “Watts” the Big Deal? Functional Threshold Power Is Not Equivalent to Lactate Parameters in Trained Cyclists Functional Threshold Power: Relationship With Respiratory Compensation Point and Effects of Various Warm-Up Protocols Relative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic ...

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7

July 19, 2021 01:04:47
Can we reduce the finishing time of an epic gravel race by 40%?

Can we reduce the finishing time of an epic gravel race by 40%?

In this episode we tackle the question of whether or not we can reduce an individual's finishing time for the gravel race SEVEN by 40%- given only a year's time to make the improvement. We get into some serious analysis here, so buckle-up and let's see if we can make this happen!Episode Timestamps: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.Special thanks to Chris for giving us his ride file from SEVEN for this analysis! 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. - sport scientist and cycling coachboyntoncoaching.com Cyrus Monk - professional cyclist and cycling coach cyclistscientist.com Damian Ruse - professional cycling coachsemiprocycling.com TCPCP Social Media:Website: cyclingperformanceclub.com ...

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6

July 13, 2021 01:25:57
Pathway(s) from Amateur Cyclist to Pro, and Wasn't FTP supposed to be dead?!

Pathway(s) from Amateur Cyclist to Pro, and Wasn't FTP supposed to be dead?!

In this episode the co-hosts explore what it takes to advance from an amateur cyclist to a professional cyclist. Episode Timestamps: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.Episode References:Workload 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 cyclists The long-term athlete development ...

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5

July 05, 2021 01:34:15
Layman's Training Articles vs. Scientific Articles, Our Coaching To-Do Lists

Layman's Training Articles vs. Scientific Articles, Our Coaching To-Do Lists

Host topics covered in this episode:1:30 Listener feedback 4:20 What is a graded exercise test? 8:15 Where do you get your training information? We discuss the differences between layman’s training articles (e.g. blogs) vs. 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 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. - sport scientist and cycling coachboyntoncoaching.com Cyrus Monk - professional cyclist and cycling coachcyclistscientist.com Damian Ruse - professional cycling coachsemiprocycling.com TCPCP Social Media:Website: cyclingperformanceclub.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodLinkedIn: The Cycling Performance Club Podcast ...

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