Fast Talk https://www.fasttalklabs.com/ en 758056 The Fast Talk podcast offers the best guides to cycling performance and endurance sports training from world-class experts. Cohosted by cycling coaches and sport scientists Trevor Connor and Rob Pickels, Fast Talk episodes feature fascinating conversations with world-class experts discussing the endurance sports topics they know best: the best ways to train, effective workouts, questions on polarized and interval training, sports nutrition, physiology and recovery, and sport psychology. Fast Talk guests and regular contributors include Dr. Stephen Seiler, Joe Friel, Dr. Asker Jeukendrup, Sebastian Weber, Jim Miller, Dr. Andy Pruitt, Dr. Timothy Noakes, and elite professional athletes like Kristin Armstrong, Sepp Kuss, Brent Bookwalter, Kate Courtney, and many more. Fast Talk is part of Fast Talk Laboratories, a new endurance sports knowledgebase for endurance racers and adventurers. https://megaphone.imgix.net/podcasts/bef24754-ba25-11ea-9c1f-6f590e178538/image/Fast_Talk_Podcast_Title_Art_2250x2250.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress Fast Talk https://www.fasttalklabs.com/ no episodic Fast Talk Labs The Fast Talk podcast offers the best guides to cycling performance and endurance sports training from world-class experts. Cohosted by cycling coaches and sport scientists Trevor Connor and Rob Pickels, Fast Talk episodes feature fascinating conversations with world-class experts discussing the endurance sports topics they know best: the best ways to train, effective workouts, questions on polarized and interval training, sports nutrition, physiology and recovery, and sport psychology. Fast Talk guests and regular contributors include Dr. Stephen Seiler, Joe Friel, Dr. Asker Jeukendrup, Sebastian Weber, Jim Miller, Dr. Andy Pruitt, Dr. Timothy Noakes, and elite professional athletes like Kristin Armstrong, Sepp Kuss, Brent Bookwalter, Kate Courtney, and many more. Fast Talk is part of Fast Talk Laboratories, a new endurance sports knowledgebase for endurance racers and adventurers. The Fast Talk podcast offers the best guides to cycling performance and endurance sports training from world-class experts.

Cohosted by cycling coaches and sport scientists Trevor Connor and Rob Pickels, Fast Talk episodes feature fascinating conversations with world-class experts discussing the endurance sports topics they know best: the best ways to train, effective workouts, questions on polarized and interval training, sports nutrition, physiology and recovery, and sport psychology.

Fast Talk guests and regular contributors include Dr. Stephen Seiler, Joe Friel, Dr. Asker Jeukendrup, Sebastian Weber, Jim Miller, Dr. Andy Pruitt, Dr. Timothy Noakes, and elite professional athletes like Kristin Armstrong, Sepp Kuss, Brent Bookwalter, Kate Courtney, and many more.

Fast Talk is part of Fast Talk Laboratories, a new endurance sports knowledgebase for endurance racers and adventurers.

]]> Trevor Connor info@fasttalklabs.com 419: How to Lose Weight in Season Without Hurting Performance Registered Dietician Andrea Schwartz talks with us about how she works with athletes in-season to hit their weight goals while not getting themselves off-track.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Apr 2026 11:00:00 -0000 How to Lose Weight in Season Without Hurting Performance full 419 Fast Talk Labs Registered Dietician Andrea Schwartz talks with us about how she works with athletes in-season to hit their weight goals while not getting themselves off-track.  Learn more about your ad choices. Visit megaphone.fm/adchoices Registered Dietician Andrea Schwartz talks with us about how she works with athletes in-season to hit their weight goals while not getting themselves off-track. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4213 418: Potluck Discussion – When Racing Data Doesn’t Match Training, Muscle Memory, and Just How Much Aerodynamics Have Changed Cycling In this week’s potluck episode, we discuss what to do when your racing data isn’t what you’d expect based on the numbers you see in training; we define muscle memory and discuss how it pertains to endurance sports; and we detail the many ways that bikes have become more aerodynamic.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Apr 2026 11:00:00 -0000 Potluck Discussion – When Racing Data Doesn’t Match Training, Muscle Memory, and Just How Much Aerodynamics Have Changed Cycling full 418 Fast Talk Labs In this week’s potluck episode, we discuss what to do when your racing data isn’t what you’d expect based on the numbers you see in training; we define muscle memory and discuss how it pertains to endurance sports; and we detail the many ways that bikes have become more aerodynamic.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck episode, we discuss what to do when your racing data isn’t what you’d expect based on the numbers you see in training; we define muscle memory and discuss how it pertains to endurance sports; and we detail the many ways that bikes have become more aerodynamic. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3118 417: What Makes the Pedal Stroke So Unique, and Why Strength Training Is So Important Functional training expert Dr. Stacey Brickson joins us to explain why no other sport movement is like the pedal stroke and, more importantly, why that requires doing additional strength work.  Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 03 Apr 2026 13:38:00 -0000 What Makes the Pedal Stroke So Unique, and Why Strength Training Is So Important full 417 Fast Talk Labs Functional training expert Dr. Stacey Brickson joins us to explain why no other sport movement is like the pedal stroke and, more importantly, why that requires doing additional strength work.  Learn more about your ad choices. Visit megaphone.fm/adchoices Functional training expert Dr. Stacey Brickson joins us to explain why no other sport movement is like the pedal stroke and, more importantly, why that requires doing additional strength work. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4070 416: Setting the Example for Youth Development with NICA NICA serves all juniors, from future Olympians to kids borrowing their neighbor's bike. We talk with two leaders at NICA about how they balance serving riders of all levels.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Mar 2026 11:00:00 -0000 Setting the Example for Youth Development with NICA full 416 Fast Talk Labs NICA serves all juniors, from future Olympians to kids borrowing their neighbor's bike. We talk with two leaders at NICA about how they balance serving riders of all levels.   Learn more about your ad choices. Visit megaphone.fm/adchoices NICA serves all juniors, from future Olympians to kids borrowing their neighbor's bike. We talk with two leaders at NICA about how they balance serving riders of all levels.  

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4419 415: The 5 Most Important Things to Know About Nutrition We distilled decades of experience into the most impactful nutrition concepts for athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Mar 2026 11:00:00 -0000 The 5 Most Important Things to Know About Nutrition full 415 Fast Talk Labs We distilled decades of experience into the most impactful nutrition concepts for athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices We distilled decades of experience into the most impactful nutrition concepts for athletes.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3577 414: Fast Chats — Navigating Complex Injuries, and Evidence that Hormonal Changes Don’t Degrade Performance We discuss how to find solutions when you’re dealing with injuries without an obvious cause, then we review new research that demonstrates that changes in progesterone, estrogen, and testosterone do not negatively impact performance in males or females.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Mar 2026 11:00:00 -0000 Fast Chats — Navigating Complex Injuries, and Evidence that Hormonal Changes Don’t Degrade Performance full 414 Fast Talk Labs We discuss how to find solutions when you’re dealing with injuries without an obvious cause, then we review new research that demonstrates that changes in progesterone, estrogen, and testosterone do not negatively impact performance in males or females.  Learn more about your ad choices. Visit megaphone.fm/adchoices We discuss how to find solutions when you’re dealing with injuries without an obvious cause, then we review new research that demonstrates that changes in progesterone, estrogen, and testosterone do not negatively impact performance in males or females. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1940 413: The Critical Roles of Inflammation, the Immune System, and the Gut in Performance, with Dr. Fred Chaleff A healthy gut and appropriate inflammation are critical to our training, but finding the right balance is challenging. Cardiologist Dr. Fred Chaleff discusses the ways we can all find equilibrium. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Mar 2026 12:00:00 -0000 The Critical Roles of Inflammation, the Immune System, and the Gut in Performance, with Dr. Fred Chaleff full 413 Fast Talk Labs A healthy gut and appropriate inflammation are critical to our training, but finding the right balance is challenging. Cardiologist Dr. Fred Chaleff discusses the ways we can all find equilibrium. Learn more about your ad choices. Visit megaphone.fm/adchoices A healthy gut and appropriate inflammation are critical to our training, but finding the right balance is challenging. Cardiologist Dr. Fred Chaleff discusses the ways we can all find equilibrium.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4249 412: Zwift’s Next Chapter in Training and Racing Zwift revolutionized indoor training, but they didn’t stop there. We talk with Nick Kalkounis and Ryan Cooper about both the history and future of Zwift’s innovations. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Feb 2026 12:00:00 -0000 Zwift’s Next Chapter in Training and Racing full 412 Fast Talk Labs Zwift revolutionized indoor training, but they didn’t stop there. We talk with Nick Kalkounis and Ryan Cooper about both the history and future of Zwift’s innovations. Learn more about your ad choices. Visit megaphone.fm/adchoices Zwift revolutionized indoor training, but they didn’t stop there. We talk with Nick Kalkounis and Ryan Cooper about both the history and future of Zwift’s innovations.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2957 411: Dissecting Training Zones with Siren Seiler and Dr. Stephen Seiler Based on their recent research article, the Seilers discuss the proliferation of training zone systems and compare them to the highly touted Norwegian five-zone model.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Feb 2026 12:00:00 -0000 Dissecting Training Zones with Siren Seiler and Dr. Stephen Seiler full 411 Fast Talk Labs Based on their recent research article, the Seilers discuss the proliferation of training zone systems and compare them to the highly touted Norwegian five-zone model.  Learn more about your ad choices. Visit megaphone.fm/adchoices Based on their recent research article, the Seilers discuss the proliferation of training zone systems and compare them to the highly touted Norwegian five-zone model. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5242 410: Exploring the New UCI Consensus Statement on Supplements Some of the top sports physiologists in the world, led by Dr. Louise Burke just wrote the UCI’s position on supplements. Lead author Jamie Whitfield joins us to discuss their recommendations. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Feb 2026 12:00:00 -0000 Exploring the New UCI Consensus Statement on Supplements full 410 Fast Talk Labs Some of the top sports physiologists in the world, led by Dr. Louise Burke just wrote the UCI’s position on supplements. Lead author Jamie Whitfield joins us to discuss their recommendations. Learn more about your ad choices. Visit megaphone.fm/adchoices Some of the top sports physiologists in the world, led by Dr. Louise Burke just wrote the UCI’s position on supplements. Lead author Jamie Whitfield joins us to discuss their recommendations.

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]]> 4443 409: Fast Chats – New Research Challenging Whether We Should Do Efforts on Our Long Base Rides Purists say never do efforts on long base rides, but recent research is challenging whether a few efforts really do any harm. More importantly, can doing some neuromuscular work help?  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Feb 2026 12:00:00 -0000 Fast Chats – New Research Challenging Whether We Should Do Efforts on Our Long Base Rides full 409 Fast Talk Labs Purists say never do efforts on long base rides, but recent research is challenging whether a few efforts really do any harm. More importantly, can doing some neuromuscular work help?  Learn more about your ad choices. Visit megaphone.fm/adchoices Purists say never do efforts on long base rides, but recent research is challenging whether a few efforts really do any harm. More importantly, can doing some neuromuscular work help? 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2287 408: Potluck Discussion - The Value of Average Power, Sustaining What Works Season to Season, and Our VO2max Ceiling In this week’s potluck episode, we discuss when and how to best use average power from our rides, whether there’s a ceiling to our VO2max capacity, and how we can replicate success from season to season.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Jan 2026 12:00:00 -0000 Potluck Discussion - The Value of Average Power, Sustaining What Works Season to Season, and Our VO2max Ceiling full 408 Fast Talk Labs In this week’s potluck episode, we discuss when and how to best use average power from our rides, whether there’s a ceiling to our VO2max capacity, and how we can replicate success from season to season.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck episode, we discuss when and how to best use average power from our rides, whether there’s a ceiling to our VO2max capacity, and how we can replicate success from season to season. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2674 407: Reclaiming Success Through Mattering, Connection, and Purpose in Competitive Sports, with Sonya Looney Mattering is the experience of adding value and feeling valued, both to the self and interpersonally. It's the feeling of being seen, heard, valued, and needed. It's a psychological need and a human instinct, but is rarely discussed in performance contexts. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Jan 2026 12:00:00 -0000 Reclaiming Success Through Mattering, Connection, and Purpose in Competitive Sports, with Sonya Looney full 407 Fast Talk Labs Mattering is the experience of adding value and feeling valued, both to the self and interpersonally. It's the feeling of being seen, heard, valued, and needed. It's a psychological need and a human instinct, but is rarely discussed in performance contexts. Learn more about your ad choices. Visit megaphone.fm/adchoices Mattering is the experience of adding value and feeling valued, both to the self and interpersonally. It's the feeling of being seen, heard, valued, and needed. It's a psychological need and a human instinct, but is rarely discussed in performance contexts.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3399 406: Tech vs. Wild – How Augmented Reality, GPS, and Other Technologies Are Reshaping the Way We Adventure, with Chris Burkard Technology has penetrated deep into the wilds of the world, be it with GPS, satellite communications, drones, or other forms of gadgetry. Adventure photographer and endurance athlete Chris Burkard breaks down how tech is impacting our wild sides.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Jan 2026 12:00:00 -0000 Tech vs. Wild – How Augmented Reality, GPS, and Other Technologies Are Reshaping the Way We Adventure, with Chris Burkard full 406 Fast Talk Labs Technology has penetrated deep into the wilds of the world, be it with GPS, satellite communications, drones, or other forms of gadgetry. Adventure photographer and endurance athlete Chris Burkard breaks down how tech is impacting our wild sides.  Learn more about your ad choices. Visit megaphone.fm/adchoices Technology has penetrated deep into the wilds of the world, be it with GPS, satellite communications, drones, or other forms of gadgetry. Adventure photographer and endurance athlete Chris Burkard breaks down how tech is impacting our wild sides. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4520 405: Top Coaches Share Strategies on Base Training with Limited Time The truth about base training for time-crunched cyclists—what to cut, what to keep, and what actually moves the needle.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Jan 2026 12:00:00 -0000 Top Coaches Share Strategies on Base Training with Limited Time full 405 Fast Talk Labs The truth about base training for time-crunched cyclists—what to cut, what to keep, and what actually moves the needle.  Learn more about your ad choices. Visit megaphone.fm/adchoices The truth about base training for time-crunched cyclists—what to cut, what to keep, and what actually moves the needle. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4391 404: How Much Protein Do Endurance Athletes Need? One of the Top Experts in the world on protein joins us to talk about why athletes need protein and whether we’re getting too much or too little.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Jan 2026 12:00:00 -0000 How Much Protein Do Endurance Athletes Need? full 404 Fast Talk Labs One of the Top Experts in the world on protein joins us to talk about why athletes need protein and whether we’re getting too much or too little.  Learn more about your ad choices. Visit megaphone.fm/adchoices One of the Top Experts in the world on protein joins us to talk about why athletes need protein and whether we’re getting too much or too little. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4526 403: Celebrating American Cycling Success in 2025, with Jim Miller Across cycling disciplines, American riders male and female had exceptional success. USA Cycling’s Chief of Sports Performance details the highlights, addresses . Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Dec 2025 12:00:00 -0000 Celebrating American Cycling Success in 2025, with Jim Miller full 403 Fast Talk Labs Across cycling disciplines, American riders male and female had exceptional success. USA Cycling’s Chief of Sports Performance details the highlights, addresses . Learn more about your ad choices. Visit megaphone.fm/adchoices Across cycling disciplines, American riders male and female had exceptional success. USA Cycling’s Chief of Sports Performance details the highlights, addresses .

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]]> 2519 402: Fast Chats - Which Nutrition Gadgets are Worthwhile, Plus Health Impacts of Caffeine and Carbs Athletes can now perform sweat analysis, check skin temperature, and monitor insulin in the field. But should they? We review the latest in nutrition technologies. We also talk about the potential adverse impacts of carbohydrates and caffeine on our health. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Dec 2025 12:00:00 -0000 Fast Chats - Which Nutrition Gadgets are Worthwhile, Plus Health Impacts of Caffeine and Carbs full 402 Fast Talk Labs Athletes can now perform sweat analysis, check skin temperature, and monitor insulin in the field. But should they? We review the latest in nutrition technologies. We also talk about the potential adverse impacts of carbohydrates and caffeine on our health. Learn more about your ad choices. Visit megaphone.fm/adchoices Athletes can now perform sweat analysis, check skin temperature, and monitor insulin in the field. But should they? We review the latest in nutrition technologies. We also talk about the potential adverse impacts of carbohydrates and caffeine on our health.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2196 401: The Further Initiative — What Female Ultra Research Is Teaching Us About Fueling, Recovery, and Performance This episode highlights the Further Initiative — a groundbreaking research project on female ultra-endurance athletes conducted in partnership with Lululemon and the Canadian Sport Institute Pacific. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Dec 2025 12:00:00 -0000 The Further Initiative — What Female Ultra Research Is Teaching Us About Fueling, Recovery, and Performance full 401 Fast Talk Labs This episode highlights the Further Initiative — a groundbreaking research project on female ultra-endurance athletes conducted in partnership with Lululemon and the Canadian Sport Institute Pacific. Learn more about your ad choices. Visit megaphone.fm/adchoices This episode highlights the Further Initiative — a groundbreaking research project on female ultra-endurance athletes conducted in partnership with Lululemon and the Canadian Sport Institute Pacific.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4135 400: The Past, Present, and Future of Sport Science with Drs. Louise Burke, Stephen Seiler, and Iñigo Mujika For our 400th episode we invited three of the most prominent names in exercise physiology to discuss where we are and where we’re going in endurance sports science. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Dec 2025 12:00:00 -0000 The Past, Present, and Future of Sport Science with Drs. Louise Burke, Stephen Seiler, and Iñigo Mujika full 400 Fast Talk Labs For our 400th episode we invited three of the most prominent names in exercise physiology to discuss where we are and where we’re going in endurance sports science. Learn more about your ad choices. Visit megaphone.fm/adchoices For our 400th episode we invited three of the most prominent names in exercise physiology to discuss where we are and where we’re going in endurance sports science.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4735 399: Potluck Discussion - Is There a Ceiling, Value of Wintering, and Alternative Training In this week’s potluck episode, we discuss whether there is a true ceiling to our potential, whether there’s a value in “wintering” or taking time off, and what cross training our hosts recommend.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Nov 2025 12:00:00 -0000 Potluck Discussion - Is There a Ceiling, Value of Wintering, and Alternative Training full 399 Fast Talk Labs In this week’s potluck episode, we discuss whether there is a true ceiling to our potential, whether there’s a value in “wintering” or taking time off, and what cross training our hosts recommend.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck episode, we discuss whether there is a true ceiling to our potential, whether there’s a value in “wintering” or taking time off, and what cross training our hosts recommend. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2859 398: Creating Nutritional Training Plans, with MetPro’s Angelo Poli As athletes, we understand the need for training plans, but have you ever considered applying the same principles to your nutrition? This episode discusses how it’s done.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Nov 2025 12:00:00 -0000 Creating Nutritional Training Plans, with MetPro’s Angelo Poli full 398 Fast Talk Labs As athletes, we understand the need for training plans, but have you ever considered applying the same principles to your nutrition? This episode discusses how it’s done.  Learn more about your ad choices. Visit megaphone.fm/adchoices As athletes, we understand the need for training plans, but have you ever considered applying the same principles to your nutrition? This episode discusses how it’s done. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4679 397: Fast Chats: Rethinking Injury Risk and Longevity—Evidence That Defies Convention Two new studies challenge common assumptions: intensity may matter more than volume for healthy aging, and triathlete injury patterns aren’t what most coaches would predict. We unpack what this means for training prescription, and why neuromuscular and strength work belong in every plan. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Nov 2025 12:00:00 -0000 Fast Chats: Rethinking Injury Risk and Longevity—Evidence That Defies Convention full 395 Fast Talk Labs Two new studies challenge common assumptions: intensity may matter more than volume for healthy aging, and triathlete injury patterns aren’t what most coaches would predict. We unpack what this means for training prescription, and why neuromuscular and strength work belong in every plan. Learn more about your ad choices. Visit megaphone.fm/adchoices Two new studies challenge common assumptions: intensity may matter more than volume for healthy aging, and triathlete injury patterns aren’t what most coaches would predict. We unpack what this means for training prescription, and why neuromuscular and strength work belong in every plan.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2260 396: Neck Pain in Cyclists - Mechanics, Fit, and Clinical Insight Experts in medicine, biomechanics, and physical therapy join Dr. Griffin McMath and Trevor Connor to decode the causes of neck pain in cyclists and the strategies that keep athletes strong, steady, and pain-free over the long haul. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Nov 2025 12:00:00 -0000 Neck Pain in Cyclists: Mechanics, Fit, and Clinical Insight full 396 Fast Talk Labs Experts in medicine, biomechanics, and physical therapy join Dr. Griffin McMath and Trevor Connor to decode the causes of neck pain in cyclists and the strategies that keep athletes strong, steady, and pain-free over the long haul. Learn more about your ad choices. Visit megaphone.fm/adchoices Experts in medicine, biomechanics, and physical therapy join Dr. Griffin McMath and Trevor Connor to decode the causes of neck pain in cyclists and the strategies that keep athletes strong, steady, and pain-free over the long haul.

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]]> 4724 395: The Difference Between Efficiency and Economy, and Why You Should Care Dr. Ray Browning joins us to answer a question that even some exercise physiologists get wrong: what is the difference between efficiency and economy?  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Oct 2025 11:00:00 -0000 The Difference Between Efficiency and Economy, and Why You Should Care full 395 Fast Talk Labs Dr. Ray Browning joins us to answer a question that even some exercise physiologists get wrong: what is the difference between efficiency and economy?  Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Ray Browning joins us to answer a question that even some exercise physiologists get wrong: what is the difference between efficiency and economy? 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4037 394: Teaching Parents to Better Support Their Child-Athletes We talk with Dr. Jennifer Harris about the critical role that parents play in junior athlete development, and why that role is too often ignored or left undefined.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Oct 2025 11:00:00 -0000 Teaching Parents to Better Support Their Child-Athletes full 394 Fast Talk Labs We talk with Dr. Jennifer Harris about the critical role that parents play in junior athlete development, and why that role is too often ignored or left undefined.   Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with Dr. Jennifer Harris about the critical role that parents play in junior athlete development, and why that role is too often ignored or left undefined.  

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4560 393: Fast Chats - How Endurance Athletes Cope with Pain We unpack what pain really means in endurance sport and how ultra-athletes use interoception, mindset, and adaptive coping (vs. maladaptive spirals) to finish stronger—less suffering, more control. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Oct 2025 11:00:00 -0000 Fast Chats - How Endurance Athletes Cope with Pain full 393 Fast Talk Labs We unpack what pain really means in endurance sport and how ultra-athletes use interoception, mindset, and adaptive coping (vs. maladaptive spirals) to finish stronger—less suffering, more control. Learn more about your ad choices. Visit megaphone.fm/adchoices We unpack what pain really means in endurance sport and how ultra-athletes use interoception, mindset, and adaptive coping (vs. maladaptive spirals) to finish stronger—less suffering, more control.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2212 392: Potluck Discussion - Altitude Downsides, Fatigue Weeks with Limited Time, and the Auto-Pause Debate In this week’s potluck episode, we discuss whether there are issues with coming down from altitude, how to do a fatigue week with limited time, and whether or not to use auto-pause. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Oct 2025 11:00:00 -0000 Potluck Discussion - Altitude Downsides, Fatigue Weeks with Limited Time, and the Auto-Pause Debate full 392 Fast Talk Labs In this week’s potluck episode, we discuss whether there are issues with coming down from altitude, how to do a fatigue week with limited time, and whether or not to use auto-pause. Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck episode, we discuss whether there are issues with coming down from altitude, how to do a fatigue week with limited time, and whether or not to use auto-pause.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2158 391: How to Use Physiological Data to Determine the Work You Should Do Physiologist Jared Berg talks with us about how he uses both in-lab and on-the-road testing to determine what type of work an athlete should focus on.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Oct 2025 11:00:00 -0000 How to Use Physiological Data to Determine the Work You Should Do full 391 Fast Talk Labs Physiologist Jared Berg talks with us about how he uses both in-lab and on-the-road testing to determine what type of work an athlete should focus on.  Learn more about your ad choices. Visit megaphone.fm/adchoices Physiologist Jared Berg talks with us about how he uses both in-lab and on-the-road testing to determine what type of work an athlete should focus on. 

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]]> 4282 390: Exploring the Mindset and Training of America’s Most Accomplished Nordic Skier, Jessie Diggins No American skier has rewritten the record books like Jessie Diggins. She’s figured out how to take down the Norwegians at their strongest sport—and she shares how she did it. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Sep 2025 11:00:00 -0000 Exploring the Mindset and Training of America’s Most Accomplished Nordic Skier, Jessie Diggins full 390 Fast Talk Labs No American skier has rewritten the record books like Jessie Diggins. She’s figured out how to take down the Norwegians at their strongest sport—and she shares how she did it. Learn more about your ad choices. Visit megaphone.fm/adchoices No American skier has rewritten the record books like Jessie Diggins. She’s figured out how to take down the Norwegians at their strongest sport—and she shares how she did it.

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]]> 3211 389: Fast Chats - Should We Be Reconsidering Zone 2 Training Zone 2 training has become all the rage, but a 2025 review is taking a step back and questioning whether it really produces the gains we thought it does. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Sep 2025 11:00:00 -0000 Fast Chats - Should We Be Reconsidering Zone 2 Training full 389 Fast Talk Labs Zone 2 training has become all the rage, but a 2025 review is taking a step back and questioning whether it really produces the gains we thought it does. Learn more about your ad choices. Visit megaphone.fm/adchoices Zone 2 training has become all the rage, but a 2025 review is taking a step back and questioning whether it really produces the gains we thought it does.

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]]> 2623 388: The Good, The Bad, and The Ugly Trends in Training Software TrainingPeaks CEO, Lee Gerakos, joins us to discuss the current trends in training software and where he thinks they are going.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Sep 2025 11:00:00 -0000 The Good, The Bad, and The Ugly Trends in Training Software full 384 Fast Talk Labs TrainingPeaks CEO, Lee Gerakos, joins us to discuss the current trends in training software and where he thinks they are going.  Learn more about your ad choices. Visit megaphone.fm/adchoices TrainingPeaks CEO, Lee Gerakos, joins us to discuss the current trends in training software and where he thinks they are going. 

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]]> 4895 387: Preparing for Cyclocross Race Day, with Adam Myerson Cyclocross veteran Adam Myerson shares the essential race-day strategies—covering equipment, course inspection, warm-up, nutrition, and tactics—that can make or break your season.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Sep 2025 11:00:00 -0000 Preparing for Cyclocross Race Day, with Adam Myerson full 387 Fast Talk Labs Cyclocross veteran Adam Myerson shares the essential race-day strategies—covering equipment, course inspection, warm-up, nutrition, and tactics—that can make or break your season.  Learn more about your ad choices. Visit megaphone.fm/adchoices Cyclocross veteran Adam Myerson shares the essential race-day strategies—covering equipment, course inspection, warm-up, nutrition, and tactics—that can make or break your season. 

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]]> 3996 386: The Psychological Impact of Overtraining We talk with Dr. Kristen Dieffenbach about the psychological indicators of overtraining, which can often be the more dynamic signs for athletes and coaches to look for.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Aug 2025 11:00:00 -0000 The Psychological Impact of Overtraining full 386 Fast Talk Labs We talk with Dr. Kristen Dieffenbach about the psychological indicators of overtraining, which can often be the more dynamic signs for athletes and coaches to look for.  Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with Dr. Kristen Dieffenbach about the psychological indicators of overtraining, which can often be the more dynamic signs for athletes and coaches to look for. 

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]]> 3805 385: Potluck Discussion - Fatigue Training, Impact of Pregnancy, and Athlete Parents In this week’s potluck episode, we discuss the value of training fatigued, how to support a pregnant athlete, and what we can learn from parents who are professional athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Aug 2025 11:00:00 -0000 Potluck Discussion - Fatigue Training, Impact of Pregnancy, and Athlete Parents full 385 Fast Talk Labs In this week’s potluck episode, we discuss the value of training fatigued, how to support a pregnant athlete, and what we can learn from parents who are professional athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck episode, we discuss the value of training fatigued, how to support a pregnant athlete, and what we can learn from parents who are professional athletes.

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]]> 2789 384: The State of Gravel Racing, with Alexey Vermeulen and Ben Delaney We’re joined by the Michigan-born gravel racer and the longtime cycling journalist to explore the good, the bad, and the ugly of gravel racing and riding in 2025. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Aug 2025 11:00:00 -0000 The State of Gravel Racing, with Alexey Vermeulen and Ben Delaney full 384 Fast Talk Labs We’re joined by the Michigan-born gravel racer and the longtime cycling journalist to explore the good, the bad, and the ugly of gravel racing and riding in 2025. Learn more about your ad choices. Visit megaphone.fm/adchoices We’re joined by the Michigan-born gravel racer and the longtime cycling journalist to explore the good, the bad, and the ugly of gravel racing and riding in 2025.

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]]> 3516 383: Longevity and Biomarkers of Performance In this episode, we take a critical look at the longevity movement and explore the most valuable—yet elusive—biomarkers for athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Aug 2025 11:00:00 -0000 Longevity and Biomarkers of Performance full 380 Fast Talk Labs In this episode, we take a critical look at the longevity movement and explore the most valuable—yet elusive—biomarkers for athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, we take a critical look at the longevity movement and explore the most valuable—yet elusive—biomarkers for athletes.

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]]> 2392 382: Can We Resurrect the American Road Race Scene? Leipheimer talks with our team about how a new racing model used at the Levi Fondo may be the future of domestic racing.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 31 Jul 2025 11:00:00 -0000 Can We Resurrect the American Road Race Scene? full 382 Fast Talk Labs Leipheimer talks with our team about how a new racing model used at the Levi Fondo may be the future of domestic racing.  Learn more about your ad choices. Visit megaphone.fm/adchoices Leipheimer talks with our team about how a new racing model used at the Levi Fondo may be the future of domestic racing. 

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]]> 4052 381: The Synergistic Power of Training Your Brain, with Dr. Scott Frey We’re joined by neuroscientist Dr. Scott Frey as we explore the effects of mental fatigue and brain endurance training on performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Jul 2025 11:00:00 -0000 The Synergistic Power of Training Your Brain, with Dr. Scott Frey full 381 Fast Talk Labs We’re joined by neuroscientist Dr. Scott Frey as we explore the effects of mental fatigue and brain endurance training on performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices We’re joined by neuroscientist Dr. Scott Frey as we explore the effects of mental fatigue and brain endurance training on performance. 

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]]> 3889 380: Durability: The Fourth Pillar of Aerobic Fitness Coaches have known about the importance of durability for years, but researchers are only just starting to catch up. We discuss why it is the fourth pillar of performance. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Jul 2025 11:00:00 -0000 Durability: The Fourth Pillar of Aerobic Fitness full 380 Fast Talk Labs Coaches have known about the importance of durability for years, but researchers are only just starting to catch up. We discuss why it is the fourth pillar of performance. Learn more about your ad choices. Visit megaphone.fm/adchoices Coaches have known about the importance of durability for years, but researchers are only just starting to catch up. We discuss why it is the fourth pillar of performance.

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]]> 3947 379: Why Researchers, Coaches, and Athletes Need to Work Closely Together We talk with Dr. Michael Kennedy about his work trying to bridge the knowledge-practice gap between researchers and practitioners Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Jul 2025 11:00:00 -0000 Why Researchers, Coaches, and Athletes Need to Work Closely Together full 379 Fast Talk Labs We talk with Dr. Michael Kennedy about his work trying to bridge the knowledge-practice gap between researchers and practitioners Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with Dr. Michael Kennedy about his work trying to bridge the knowledge-practice gap between researchers and practitioners

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]]> 3780 378: Potluck Discussion - Lessons Learned, Comparing Intervals, and Is All Base the Same? In this week’s potluck episode, we discuss lessons learned from big events, the difference between over-under's and true HIIT intervals, and whether all base training is made equal.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Jul 2025 11:00:00 -0000 full Fast Talk Labs In this week’s potluck episode, we discuss lessons learned from big events, the difference between over-under's and true HIIT intervals, and whether all base training is made equal.   Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck episode, we discuss lessons learned from big events, the difference between over-under's and true HIIT intervals, and whether all base training is made equal.  

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]]> 3385 377: When Is Our Interval Work Too Much? Brent Bookwalter talks with us about the importance of balancing physical and mental resources to get our workouts just right.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Jun 2025 11:00:00 -0000 full Fast Talk Labs Brent Bookwalter talks with us about the importance of balancing physical and mental resources to get our workouts just right.  Learn more about your ad choices. Visit megaphone.fm/adchoices Brent Bookwalter talks with us about the importance of balancing physical and mental resources to get our workouts just right. 

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]]> 4211 376: Too Little Protein? Too Much Sodium? Two nutritional trends have serious health and performance consequences. We discuss the why, what, and how of protein and sodium intake. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Jun 2025 11:00:00 -0000 full Fast Talk Labs Two nutritional trends have serious health and performance consequences. We discuss the why, what, and how of protein and sodium intake. Learn more about your ad choices. Visit megaphone.fm/adchoices Two nutritional trends have serious health and performance consequences. We discuss the why, what, and how of protein and sodium intake.

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]]> 2105 375: Comparing the Top Nutrition Apps for Endurance Athletes In this episode, we explore how endurance athletes and coaches are using today’s top nutrition apps—and what to consider before relying on them. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Jun 2025 11:00:00 -0000 full Fast Talk Labs In this episode, we explore how endurance athletes and coaches are using today’s top nutrition apps—and what to consider before relying on them. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, we explore how endurance athletes and coaches are using today’s top nutrition apps—and what to consider before relying on them.

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]]> 3792 374: The Impact of AI on Training Prescription, with Dr. Paul Laursen The world of AI is changing extraordinarily fast. We spoke with Dr. Paul Laursen about the current challenges and developments of the technology.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Jun 2025 11:00:00 -0000 The Impact of AI on Training Prescription, with Dr. Paul Laursen full 374 Fast Talk Labs The world of AI is changing extraordinarily fast. We spoke with Dr. Paul Laursen about the current challenges and developments of the technology.  Learn more about your ad choices. Visit megaphone.fm/adchoices The world of AI is changing extraordinarily fast. We spoke with Dr. Paul Laursen about the current challenges and developments of the technology. 

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]]> 3566 373: The Revolutionary Work of Dr. Hans Selye Dr. Stephen Seiler joins us to talk about one of the biggest influences on his own work, Dr Hans Selye who's been called the Einstein of the biological sciences.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 May 2025 11:00:00 -0000 The Revolutionary Work of Dr. Hans Selye full 373 Fast Talk Labs Dr. Stephen Seiler joins us to talk about one of the biggest influences on his own work, Dr Hans Selye who's been called the Einstein of the biological sciences.  Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Stephen Seiler joins us to talk about one of the biggest influences on his own work, Dr Hans Selye who's been called the Einstein of the biological sciences. 

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]]> 4055 372: Coffee, Gels, and the Jitters: Using Caffeine Without Overdoing It In this episode we explore the science of caffeine in endurance sports—when it helps, when it doesn’t, and how to use it wisely. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 May 2025 11:00:00 -0000 Coffee, Gels, and the Jitters: Using Caffeine Without Overdoing It. full 372 Fast Talk Labs In this episode we explore the science of caffeine in endurance sports—when it helps, when it doesn’t, and how to use it wisely. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode we explore the science of caffeine in endurance sports—when it helps, when it doesn’t, and how to use it wisely.

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]]> 3607 371: Potluck Discussion - Is More Better, Training for Time Trial Series, and Dream Research Our hosts talk about why we shouldn’t believe that more is always better, how to build a weekly time trial series into your training, and what research we’d like to see conducted. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 May 2025 11:00:00 -0000 Potluck Discussion - Is More Better, Training for Time Trial Series, and Dream Research full 371 Fast Talk Labs Our hosts talk about why we shouldn’t believe that more is always better, how to build a weekly time trial series into your training, and what research we’d like to see conducted. Learn more about your ad choices. Visit megaphone.fm/adchoices Our hosts talk about why we shouldn’t believe that more is always better, how to build a weekly time trial series into your training, and what research we’d like to see conducted.

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]]> 3544 370: Our Deep Dive on the Norwegian Method We talk with Brad Culp, author of “The Norwegian Method,” about the main tenets of the training philosophy, as well as who should and shouldn’t apply the method in their training. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 May 2025 11:00:00 -0000 Our Deep Dive on the Norwegian Method full 370 Fast Talk Labs We talk with Brad Culp, author of “The Norwegian Method,” about the main tenets of the training philosophy, as well as who should and shouldn’t apply the method in their training. Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with Brad Culp, author of “The Norwegian Method,” about the main tenets of the training philosophy, as well as who should and shouldn’t apply the method in their training.

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]]> 5069 369: How Coaches and Athletes Interact with Data Mollie Brewer joins us to discuss how we interact with data – which can say as much about coaches and athletes as the data itself. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 May 2025 11:00:00 -0000 How Coaches and Athletes Interact with Data full 369 Fast Talk Labs Mollie Brewer joins us to discuss how we interact with data – which can say as much about coaches and athletes as the data itself. Learn more about your ad choices. Visit megaphone.fm/adchoices Mollie Brewer joins us to discuss how we interact with data – which can say as much about coaches and athletes as the data itself.

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]]> 4298 368: Are Shorter Cranks Faster? On this episode, Lennard Zinn shares his decades of experience and experimentation to help answer the question of whether shorter cranks are better.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Apr 2025 11:00:00 -0000 Are Shorter Cranks Faster? full 368 Fast Talk Labs On this episode, Lennard Zinn shares his decades of experience and experimentation to help answer the question of whether shorter cranks are better.  Learn more about your ad choices. Visit megaphone.fm/adchoices On this episode, Lennard Zinn shares his decades of experience and experimentation to help answer the question of whether shorter cranks are better. 

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]]> 3830 367: Podcast Swap — Body Composition, Performance, and the Dangers of Under-fueling, from the TriDoc Podcast This week, we share an episode from the TriDoc Podcast. Host Jeff Sankoff is joined by dietitian Alex Larson and coach Juliet Hochman to explore the complex relationship between body composition, fueling, and performance—plus how coaches can support athletes without crossing the line. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Apr 2025 11:00:00 -0000 Podcast Swap — Body Composition, Performance, and the Dangers of Under-fueling, from the TriDoc Podcast full 367 Fast Talk Labs This week, we share an episode from the TriDoc Podcast. Host Jeff Sankoff is joined by dietitian Alex Larson and coach Juliet Hochman to explore the complex relationship between body composition, fueling, and performance—plus how coaches can support athletes without crossing the line. Learn more about your ad choices. Visit megaphone.fm/adchoices This week, we share an episode from the TriDoc Podcast. Host Jeff Sankoff is joined by dietitian Alex Larson and coach Juliet Hochman to explore the complex relationship between body composition, fueling, and performance—plus how coaches can support athletes without crossing the line.

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]]> 3870 366: Balancing the Principles of Training with Triathlon The TriDoc Jeff Sankoff joins us to talk about how to still apply the principles of supercompensation and progressive overload in a sport as complex as triathlon. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Apr 2025 11:00:00 -0000 Balancing the Principles of Training with Triathlon full 366 Fast Talk Labs The TriDoc Jeff Sankoff joins us to talk about how to still apply the principles of supercompensation and progressive overload in a sport as complex as triathlon. Learn more about your ad choices. Visit megaphone.fm/adchoices The TriDoc Jeff Sankoff joins us to talk about how to still apply the principles of supercompensation and progressive overload in a sport as complex as triathlon.

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]]> 4200 365: Potluck Discussion - Athlete Autonomy, Training Different Bikes, and the Importance of Skincare In this week’s potluck episode, we discuss the balance of athlete autonomy versus prescription, how to balance training with multiple types of bikes, and how to avoid being swayed by athlete-marketed skincare trends that may not be worth the hype. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Apr 2025 11:00:00 -0000 Potluck Discussion - Athlete Autonomy, Training Different Bikes, and the Importance of Skincare full 365 Fast Talk Labs In this week’s potluck episode, we discuss the balance of athlete autonomy versus prescription, how to balance training with multiple types of bikes, and how to avoid being swayed by athlete-marketed skincare trends that may not be worth the hype. Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck episode, we discuss the balance of athlete autonomy versus prescription, how to balance training with multiple types of bikes, and how to avoid being swayed by athlete-marketed skincare trends that may not be worth the hype.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3444 364: How to Help Your Body Fit Better on the Bike with John Howard We talk a lot about fitting your bike to your body, but there’s a lot you can do to keep your body healthy and help it fit in a more powerful position on the bike. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Mar 2025 11:00:00 -0000 How to Help Your Body Fit Better on the Bike with John Howard full 364 Fast Talk Labs We talk a lot about fitting your bike to your body, but there’s a lot you can do to keep your body healthy and help it fit in a more powerful position on the bike. Learn more about your ad choices. Visit megaphone.fm/adchoices We talk a lot about fitting your bike to your body, but there’s a lot you can do to keep your body healthy and help it fit in a more powerful position on the bike.

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]]> 4004 363: Why Breathing Frequency May Become Our Best Measure of Training Stress Dr. Stephen Seiler joins us to talk about his new project developing a breathing frequency measure and why it may match up better with perceived exertion than heart rate or power. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Mar 2025 11:00:00 -0000 Why Breathing Frequency May Become Our Best Measure of Training Stress full 363 Fast Talk Labs Dr. Stephen Seiler joins us to talk about his new project developing a breathing frequency measure and why it may match up better with perceived exertion than heart rate or power. Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Stephen Seiler joins us to talk about his new project developing a breathing frequency measure and why it may match up better with perceived exertion than heart rate or power.

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]]> 5100 362: How to Make Interval Work Motivating Our team of coaches got together and discussed why we do intervals, how to execute them, and most importantly, how to make them more fun. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Mar 2025 11:00:00 -0000 How to Make Interval Work Motivating full 362 Fast Talk Labs Our team of coaches got together and discussed why we do intervals, how to execute them, and most importantly, how to make them more fun. Learn more about your ad choices. Visit megaphone.fm/adchoices Our team of coaches got together and discussed why we do intervals, how to execute them, and most importantly, how to make them more fun.

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]]> 4052 361: Examining a Critical Meta-Analysis of Training Distribution Models Dr. Michael Rosenblat joins us to discuss the largest meta-analysis comparing distribution models that he wrote with Dr. Stephen Seiler.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Mar 2025 12:00:00 -0000 Examining a Critical Meta-Analysis of Training Distribution Models full 361 Fast Talk Labs Dr. Michael Rosenblat joins us to discuss the largest meta-analysis comparing distribution models that he wrote with Dr. Stephen Seiler.  Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Michael Rosenblat joins us to discuss the largest meta-analysis comparing distribution models that he wrote with Dr. Stephen Seiler. 

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]]> 3536 360: Potluck Discussion: First Conversation, Doing Cadence Work, and Training with a Group In this week’s potluck episode, we discuss what coaches should look for in their first conversation with an athlete, how to best do cadence work on the bike, and how to take advantage of group training while not losing sight of your plan. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Feb 2025 12:00:00 -0000 Potluck Discussion: First Conversation, Doing Cadence Work, and Training with a Group full 360 Fast Talk Labs In this week’s potluck episode, we discuss what coaches should look for in their first conversation with an athlete, how to best do cadence work on the bike, and how to take advantage of group training while not losing sight of your plan. Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck episode, we discuss what coaches should look for in their first conversation with an athlete, how to best do cadence work on the bike, and how to take advantage of group training while not losing sight of your plan.


Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3493 359: Do Women Athletes Need Zone 2 Training? Recently, some prominent researchers have suggested that women need far less zone 2 training than previously thought. Physiologists Julie Young and Dr. Dana Lis join us to debate that question. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Feb 2025 12:00:00 -0000 Do Women Athletes Need Zone 2 Training? full 359 Fast Talk Labs Recently, some prominent researchers have suggested that women need far less zone 2 training than previously thought. Physiologists Julie Young and Dr. Dana Lis join us to debate that question. Learn more about your ad choices. Visit megaphone.fm/adchoices Recently, some prominent researchers have suggested that women need far less zone 2 training than previously thought. Physiologists Julie Young and Dr. Dana Lis join us to debate that question.

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]]> 3519 358: How to Use—and Not Use—HRV in Your Training We talk with HRV expert, Dr. Brad Lichtenstein, about the value of HRV in training, what it does and doesn’t show, and what to be careful of when you use it.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Feb 2025 12:00:00 -0000 How to Use—and Not Use—HRV in Your Training full 358 Fast Talk Labs We talk with HRV expert, Dr. Brad Lichtenstein, about the value of HRV in training, what it does and doesn’t show, and what to be careful of when you use it.   Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with HRV expert, Dr. Brad Lichtenstein, about the value of HRV in training, what it does and doesn’t show, and what to be careful of when you use it.  

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]]> 4205 357: Progressive Overload Is Critical But Does It Have a Limit? Coach Isaiah Newkirk joins us to talk about why progressive overload is so important to training, and how we can continue to get gains when we can’t add more volume or intensity. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Feb 2025 12:00:00 -0000 Progressive Overload Is Critical But Does It Have a Limit? full 354 Fast Talk Labs Coach Isaiah Newkirk joins us to talk about why progressive overload is so important to training, and how we can continue to get gains when we can’t add more volume or intensity. Learn more about your ad choices. Visit megaphone.fm/adchoices Coach Isaiah Newkirk joins us to talk about why progressive overload is so important to training, and how we can continue to get gains when we can’t add more volume or intensity.

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]]> 4153 356: The Importance of Maintaining Muscle Mass with Jared Berg Fast Talk’s head physiologist details why it’s important to maintain muscle mass as an endurance athlete, and how to do it even when trying to lose weight. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Jan 2025 12:00:00 -0000 The Importance of Maintaining Muscle Mass with Jared Berg full 356 Fast Talk Labs Fast Talk’s head physiologist details why it’s important to maintain muscle mass as an endurance athlete, and how to do it even when trying to lose weight. Learn more about your ad choices. Visit megaphone.fm/adchoices Fast Talk’s head physiologist details why it’s important to maintain muscle mass as an endurance athlete, and how to do it even when trying to lose weight.

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]]> 4508 355: Potluck Discussion: Finding the Right Plan, Virtual Base Training, and U.S. Cyclocross We discuss how to find the right plan for you, using virtual training platforms in the base season, and the state of U.S. Cyclocross. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Jan 2025 12:00:00 -0000 Potluck Discussion: Finding the Right Plan, Virtual Base Training, and U.S. Cyclocross full 355 Fast Talk Labs We discuss how to find the right plan for you, using virtual training platforms in the base season, and the state of U.S. Cyclocross. Learn more about your ad choices. Visit megaphone.fm/adchoices We discuss how to find the right plan for you, using virtual training platforms in the base season, and the state of U.S. Cyclocross.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3508 354: How Homeostasis Explains Everything In this summary episode we discuss how homeostasis is at the core of almost every function in our bodies, including how we train and stay healthy. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Jan 2025 07:00:00 -0000 How Homeostasis Explains Everything full 353 Fast Talk Labs In this summary episode we discuss how homeostasis is at the core of almost every function in our bodies, including how we train and stay healthy. Learn more about your ad choices. Visit megaphone.fm/adchoices In this summary episode we discuss how homeostasis is at the core of almost every function in our bodies, including how we train and stay healthy.

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]]> 3806 353: The Power of Motivational Interviewing, with Dr. Jeff Breckon Dr. Jeff Breckon discusses motivational interviewing concepts and techniques to empower coaches to better effect change in their athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Jan 2025 12:00:00 -0000 The Power of Motivational Interviewing, with Dr. Jeff Breckon full 353 Fast Talk Labs Dr. Jeff Breckon discusses motivational interviewing concepts and techniques to empower coaches to better effect change in their athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Jeff Breckon discusses motivational interviewing concepts and techniques to empower coaches to better effect change in their athletes.

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]]> 3611 352: The Four Fitness Foundations of Mobility, Flexibility, Stability, and Strength We talk with coach and physiologist Dr. Stacey Brickson about the importance of off-the-bike work, not just for performance but longevity and health.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Jan 2025 12:00:00 -0000 The Four Fitness Foundations of Mobility, Flexibility, Stability, and Strength full 352 Fast Talk Labs We talk with coach and physiologist Dr. Stacey Brickson about the importance of off-the-bike work, not just for performance but longevity and health.  Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with coach and physiologist Dr. Stacey Brickson about the importance of off-the-bike work, not just for performance but longevity and health. 

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]]> 4623 351: Drawing Ethical Boundaries in the Coach-Athlete Relationship Dr. Kate Bennett discusses ethical boundaries, dual relationships, and power imbalances that both coaches and athletes should be aware of. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Dec 2024 12:00:00 -0000 Drawing Ethical Boundaries in the Coach-Athlete Relationship full 351 Fast Talk Labs Dr. Kate Bennett discusses ethical boundaries, dual relationships, and power imbalances that both coaches and athletes should be aware of. Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Kate Bennett discusses ethical boundaries, dual relationships, and power imbalances that both coaches and athletes should be aware of.

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]]> 3642 350: How to Set Strava Records on the Most Famous Climbs in the World Jack Burke tells us how he trained and raced record-setting climbs on Alpe d’Huez, the Stelvio, and the Mortirolo.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Dec 2024 12:00:00 -0000 How to Set Strava Records on the Most Famous Climbs in the World full 350 Fast Talk Labs Jack Burke tells us how he trained and raced record-setting climbs on Alpe d’Huez, the Stelvio, and the Mortirolo.  Learn more about your ad choices. Visit megaphone.fm/adchoices Jack Burke tells us how he trained and raced record-setting climbs on Alpe d’Huez, the Stelvio, and the Mortirolo. 

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]]> 4098 349: Potluck Discussion: Sacrifices, Initial Season Workouts, and Over-Communication Our hosts talk about whether it is better to be balanced or pursue something fully, good workouts to start the season out, and how much communication is too much.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Dec 2024 12:00:00 -0000 Potluck Discussion: Sacrifices, Initial Season Workouts, and Over-Communication full 346 Fast Talk Labs Our hosts talk about whether it is better to be balanced or pursue something fully, good workouts to start the season out, and how much communication is too much.   Learn more about your ad choices. Visit megaphone.fm/adchoices Our hosts talk about whether it is better to be balanced or pursue something fully, good workouts to start the season out, and how much communication is too much.  

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]]> 3260 348: How to Find Your Motivation in the Early Season Our team talks with pro riders Madigan Munro and Noah Granigan about how they find motivation to train and stay fit when their next race is a winter away.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Dec 2024 12:00:00 -0000 How to Find Your Motivation in the Early Season full 348 Fast Talk Labs Our team talks with pro riders Madigan Munro and Noah Granigan about how they find motivation to train and stay fit when their next race is a winter away.  Learn more about your ad choices. Visit megaphone.fm/adchoices Our team talks with pro riders Madigan Munro and Noah Granigan about how they find motivation to train and stay fit when their next race is a winter away. 

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]]> 3810 347: Favorite Workouts—Off-the-Bike Edition! We hear from Fast Talk all-star guests like Dr. Andy Pruitt and Stacey Brickson about their favorite off-the-bike workouts. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Nov 2024 12:00:00 -0000 Favorite Workouts—Off-the-Bike Edition! full 347 Fast Talk Labs We hear from Fast Talk all-star guests like Dr. Andy Pruitt and Stacey Brickson about their favorite off-the-bike workouts. Learn more about your ad choices. Visit megaphone.fm/adchoices We hear from Fast Talk all-star guests like Dr. Andy Pruitt and Stacey Brickson about their favorite off-the-bike workouts.

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]]> 2330 346: The Effect of Virtual Training on Coaches and Athletes, with Robbie Ventura Training is becoming increasingly virtual. We discuss with Velocity owner Robbie Ventura how to maximize athlete and coach interactions in this new online environment.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Nov 2024 12:00:00 -0000 The Effect of Virtual Training on Coaches and Athletes, with Robbie Ventura full 346 Fast Talk Labs Training is becoming increasingly virtual. We discuss with Velocity owner Robbie Ventura how to maximize athlete and coach interactions in this new online environment.  Learn more about your ad choices. Visit megaphone.fm/adchoices Training is becoming increasingly virtual. We discuss with Velocity owner Robbie Ventura how to maximize athlete and coach interactions in this new online environment. 

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]]> 4077 345: Why Our Gut Microbiome Is Important for Performance and Recovery We talk with Julie Ann Davey about the bacteria in our gut and how the composition of our microflora affects everything in our bodies, including our performance.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Nov 2024 12:00:00 -0000 Why Our Gut Microbiome Is Important for Performance and Recovery full 349 Fast Talk Labs We talk with Julie Ann Davey about the bacteria in our gut and how the composition of our microflora affects everything in our bodies, including our performance.   Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with Julie Ann Davey about the bacteria in our gut and how the composition of our microflora affects everything in our bodies, including our performance.  

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]]> 3437 344: The Role of Nutrition in Optimizing Mental Performance We shine a light on an oft-overlooked aspect of athletic success: using nutrition for optimal mental performance, especially for endurance athletes.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Nov 2024 12:00:00 -0000 The Role of Nutrition in Optimizing Mental Performance full 339 Fast Talk Labs We shine a light on an oft-overlooked aspect of athletic success: using nutrition for optimal mental performance, especially for endurance athletes.  Learn more about your ad choices. Visit megaphone.fm/adchoices We shine a light on an oft-overlooked aspect of athletic success: using nutrition for optimal mental performance, especially for endurance athletes. 

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]]> 3226 343: How to Fuel for Health There’s an important difference between fueling for performance and fueling for health. In today’s episode, Dr. Mikki Williden and Dr. Paul Laursen give us their suggestions on how to fuel for health. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 31 Oct 2024 11:00:00 -0000 How to Fuel for Health full 340 Fast Talk Labs There’s an important difference between fueling for performance and fueling for health. In today’s episode, Dr. Mikki Williden and Dr. Paul Laursen give us their suggestions on how to fuel for health. Learn more about your ad choices. Visit megaphone.fm/adchoices There’s an important difference between fueling for performance and fueling for health. In today’s episode, Dr. Mikki Williden and Dr. Paul Laursen give us their suggestions on how to fuel for health.

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]]> 4116 342: How to Set Yourself Up for a Successful New Season Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Oct 2024 11:00:00 -0000 How to Set Yourself Up for a Successful New Season full 338 Fast Talk Labs Learn more about your ad choices. Visit megaphone.fm/adchoices

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]]> 4115 341: Potluck Discussion: Hobbies as Training, Returning from Injury, and Off-Season Workouts Our host regulars discuss when an unplanned activity—such as commuting—becomes training, how to adjust for an event when returning from injury, and what training to do in the off season. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Oct 2024 11:00:00 -0000 Potluck Discussion: Hobbies as Training, Returning from Injury, and Off-Season Workouts full 341 Fast Talk Labs Our host regulars discuss when an unplanned activity—such as commuting—becomes training, how to adjust for an event when returning from injury, and what training to do in the off season. Learn more about your ad choices. Visit megaphone.fm/adchoices Our host regulars discuss when an unplanned activity—such as commuting—becomes training, how to adjust for an event when returning from injury, and what training to do in the off season.

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]]> 3126 340: Norwegian Method or Just Good Holistic Practice? With Dr. Stephen Seiler Dr. Seiler explains what we can and can’t take from the Ingebrigtsen brothers and from the Norwegian approach to training in general. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Oct 2024 11:00:00 -0000 Norwegian Method or Just Good Holistic Practice? With Dr. Stephen Seiler full 340 Fast Talk Labs Dr. Seiler explains what we can and can’t take from the Ingebrigtsen brothers and from the Norwegian approach to training in general. Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Seiler explains what we can and can’t take from the Ingebrigtsen brothers and from the Norwegian approach to training in general.

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]]> 4060 339: How Our Muscles Adapt, with Dr. Brendan Egan Dr. Brendan Egan joins our hosts to explain what happens in our muscles after a hard training session that causes us to get stronger and faster.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Oct 2024 11:00:00 -0000 How Our Muscles Adapt, with Dr. Brendan Egan full 342 Fast Talk Labs Dr. Brendan Egan joins our hosts to explain what happens in our muscles after a hard training session that causes us to get stronger and faster.   Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Brendan Egan joins our hosts to explain what happens in our muscles after a hard training session that causes us to get stronger and faster.  

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]]> 4034 338: Nutrition Needs of Junior Endurance Athletes Our hosts talk with Jared Berg about the nutrition needs of development athletes and whether they should eat differently from their adult counterparts.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Sep 2024 11:00:00 -0000 Nutrition Needs of Junior Endurance Athletes full 338 Fast Talk Labs Our hosts talk with Jared Berg about the nutrition needs of development athletes and whether they should eat differently from their adult counterparts.  Learn more about your ad choices. Visit megaphone.fm/adchoices Our hosts talk with Jared Berg about the nutrition needs of development athletes and whether they should eat differently from their adult counterparts. 

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]]> 4091 337: End-Season Form, CX Race Fueling, and Getting to the Top Too Fast? We discuss a host of questions, from how to get a little more out of your form in autumn, to fueling needs for short races like cyclocross, and why so many female athletes seem to excel when entering sports later in life.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Sep 2024 11:00:00 -0000 Potluck Discussion: End-Season Form, CX Race Fueling, and Getting to the Top Too Fast? full 336 Fast Talk Labs We discuss a host of questions, from how to get a little more out of your form in autumn, to fueling needs for short races like cyclocross, and why so many female athletes seem to excel when entering sports later in life.  Learn more about your ad choices. Visit megaphone.fm/adchoices We discuss a host of questions, from how to get a little more out of your form in autumn, to fueling needs for short races like cyclocross, and why so many female athletes seem to excel when entering sports later in life. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3854 336: How to Train Perceived Exertion and Go Harder We talk with Dr. Scott Frey and Tour commentator Brent Bookwalter about how our brains perceive effort and ways we can manipulate that perception to go harder. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Sep 2024 11:00:00 -0000 How to Train Perceived Exertion and Go Harder full 336 Fast Talk Labs We talk with Dr. Scott Frey and Tour commentator Brent Bookwalter about how our brains perceive effort and ways we can manipulate that perception to go harder. Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with Dr. Scott Frey and Tour commentator Brent Bookwalter about how our brains perceive effort and ways we can manipulate that perception to go harder.

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]]> 4369 335: Nerd Lab: Dr. Edward Coyle's Defining and Controversial Work on Endurance Athletes Dr. Edward Coyle was a pioneer in figuring out how endurance athletes adapt and defining what attributes—such as efficiency and fuel utilization—are most important to perform at the highest levels. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Sep 2024 11:00:00 -0000 Nerd Lab: Dr. Edward Coyle's Defining and Controversial Work on Endurance Athletes full 334 Fast Talk Labs Dr. Edward Coyle was a pioneer in figuring out how endurance athletes adapt and defining what attributes—such as efficiency and fuel utilization—are most important to perform at the highest levels. Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Edward Coyle was a pioneer in figuring out how endurance athletes adapt and defining what attributes—such as efficiency and fuel utilization—are most important to perform at the highest levels.

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]]> 4659 334: How to Measure and Train Zone 2, with Jared Berg We do the bulk of our training in zones 1 and 2, so this episode will explain how to define them and—more importantly—how to best train them.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Aug 2024 11:00:00 -0000 How to Measure and Train Zone 2, with Jared Berg full 334 Fast Talk Labs We do the bulk of our training in zones 1 and 2, so this episode will explain how to define them and—more importantly—how to best train them.  Learn more about your ad choices. Visit megaphone.fm/adchoices We do the bulk of our training in zones 1 and 2, so this episode will explain how to define them and—more importantly—how to best train them. 

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]]> 4331 333: It's Never Too Late to Start an Endurance Sport—or Change It Up Many started young, others turned their passion into their profession, and some used it to get healthy. Learn from the experiences of multiple athletes and coaches on how they entered—and stayed in—endurance sports no matter what life threw their way. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Aug 2024 11:00:00 -0000 It's Never Too Late to Start an Endurance Sport—or Change It Up full 333 Fast Talk Labs Many started young, others turned their passion into their profession, and some used it to get healthy. Learn from the experiences of multiple athletes and coaches on how they entered—and stayed in—endurance sports no matter what life threw their way. Learn more about your ad choices. Visit megaphone.fm/adchoices Many started young, others turned their passion into their profession, and some used it to get healthy. Learn from the experiences of multiple athletes and coaches on how they entered—and stayed in—endurance sports no matter what life threw their way.

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]]> 6031 332: How to Measure Running, with Nell Rojas In today’s episode, we switch our cycling shoes for running shoes and discuss how runners can accurately measure and pace their training.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Aug 2024 11:00:00 -0000 How to Measure Running, with Nell Rojas full 330 Fast Talk Labs In today’s episode, we switch our cycling shoes for running shoes and discuss how runners can accurately measure and pace their training.   Learn more about your ad choices. Visit megaphone.fm/adchoices In today’s episode, we switch our cycling shoes for running shoes and discuss how runners can accurately measure and pace their training.  

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]]> 3807 331: Potluck Discussion: Race Weight, Not Feeling a Workout, and Big Lessons Learned In this week’s potluck, we discuss if lighter means you always perform better, how to change things up if you’re not feeling that day’s workout, and what key tips we have to be better coaches or athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Aug 2024 11:00:00 -0000 Potluck Discussion: Race Weight, Not Feeling a Workout, and Big Lessons Learned full 327 Fast Talk Labs In this week’s potluck, we discuss if lighter means you always perform better, how to change things up if you’re not feeling that day’s workout, and what key tips we have to be better coaches or athletes. Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck, we discuss if lighter means you always perform better, how to change things up if you’re not feeling that day’s workout, and what key tips we have to be better coaches or athletes.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3454 330: How Much Interval Training Do We Really Need? With Dr. Stephen Seiler Nothing has been researched more than high-intensity interval training. We talk with Dr. Seiler about what the science really says and how to apply it to our own training.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Aug 2024 11:00:00 -0000 How Much Interval Training Do We Really Need? With Dr. Stephen Seiler full 330 Fast Talk Labs Nothing has been researched more than high-intensity interval training. We talk with Dr. Seiler about what the science really says and how to apply it to our own training.  Learn more about your ad choices. Visit megaphone.fm/adchoices Nothing has been researched more than high-intensity interval training. We talk with Dr. Seiler about what the science really says and how to apply it to our own training. 

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]]> 5438 329: Nutrition Approaches for Ultra-Endurance Events Athlete, coach, and nutritionist Stephanie Howe explains how ultra-athletes can optimize performance through evidence-based nutrition practices. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Jul 2024 11:00:00 -0000 Nutrition Approaches for Ultra-Endurance Events full 329 Fast Talk Labs Athlete, coach, and nutritionist Stephanie Howe explains how ultra-athletes can optimize performance through evidence-based nutrition practices. Learn more about your ad choices. Visit megaphone.fm/adchoices Athlete, coach, and nutritionist Stephanie Howe explains how ultra-athletes can optimize performance through evidence-based nutrition practices.

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]]> 4255 328: Long Workdays, Training Races, and Varying Base Rides Our hosts bring their questions on working out at the end of a long day, how to manage when training races are too easy, and if base ride intensities should be varied. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Jul 2024 11:00:00 -0000 Long Workdays, Training Races, and Varying Base Rides full 325 Fast Talk Labs Our hosts bring their questions on working out at the end of a long day, how to manage when training races are too easy, and if base ride intensities should be varied. Learn more about your ad choices. Visit megaphone.fm/adchoices Our hosts bring their questions on working out at the end of a long day, how to manage when training races are too easy, and if base ride intensities should be varied.

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]]> 3933 327: What It Takes to Race the Tour de France, with Alex Howes and Neal Henderson We’ve all seen on TV how hard the Tour de France is, but what does it take for these riders to push themselves so far day after day?  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Jul 2024 11:00:00 -0000 What It Takes to Race the Tour de France, with Alex Howes and Neal Henderson full 327 Fast Talk Labs We’ve all seen on TV how hard the Tour de France is, but what does it take for these riders to push themselves so far day after day?  Learn more about your ad choices. Visit megaphone.fm/adchoices We’ve all seen on TV how hard the Tour de France is, but what does it take for these riders to push themselves so far day after day? 

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]]> 5221 326: Revisiting Episode 8: The Importance of Neuromuscular Training Originally titled “Stop Your Legs from Fighting (Themselves),” we look back at episode 8 to see how our views—and the science—has changed regarding neuromuscular work. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Jul 2024 11:00:00 -0000 Revisiting Episode 8: The Importance of Neuromuscular Training full 326 Fast Talk Labs Originally titled “Stop Your Legs from Fighting (Themselves),” we look back at episode 8 to see how our views—and the science—has changed regarding neuromuscular work. Learn more about your ad choices. Visit megaphone.fm/adchoices Originally titled “Stop Your Legs from Fighting (Themselves),” we look back at episode 8 to see how our views—and the science—has changed regarding neuromuscular work.

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]]> 3777 325: When Is Fast Tech Too Fast? When does an innovation in speed cross the line of fair competition or safety? Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Jun 2024 11:00:00 -0000 When Is Fast Tech Too Fast? full 325 Fast Talk Labs When does an innovation in speed cross the line of fair competition or safety? Learn more about your ad choices. Visit megaphone.fm/adchoices When does an innovation in speed cross the line of fair competition or safety?

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]]> 4881 324: Lennard Zinn’s Cycling Gear Essentials Lennard Zinn shares his decades of experience to help cyclists of all levels navigate what gear they do and don’t need when starting a new cycling discipline. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Jun 2024 11:00:00 -0000 Lennard Zinn’s Cycling Gear Essentials full 324 Fast Talk Labs Lennard Zinn shares his decades of experience to help cyclists of all levels navigate what gear they do and don’t need when starting a new cycling discipline. Learn more about your ad choices. Visit megaphone.fm/adchoices Lennard Zinn shares his decades of experience to help cyclists of all levels navigate what gear they do and don’t need when starting a new cycling discipline.

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]]> 4960 323: Do All Athletes Need Regular Blood Testing? Blood tests can help tell whether an athlete is overtrained or performing at their best, but is it a good idea for athletes to do regular testing? We discuss with Dr. Lauren Rudolph. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Jun 2024 11:00:00 -0000 Do All Athletes Need Regular Blood Testing? full 323 Fast Talk Labs Blood tests can help tell whether an athlete is overtrained or performing at their best, but is it a good idea for athletes to do regular testing? We discuss with Dr. Lauren Rudolph. Learn more about your ad choices. Visit megaphone.fm/adchoices Blood tests can help tell whether an athlete is overtrained or performing at their best, but is it a good idea for athletes to do regular testing? We discuss with Dr. Lauren Rudolph.

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]]> 4456 322: Evolution of the Holistic Athlete with Dirk Friel We talk with TrainingPeaks founder Dirk Friel about how athletes, coaches, and training software now focus on the whole athlete instead of only training plans.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Jun 2024 11:00:00 -0000 Evolution of the Holistic Athlete with Dirk Friel full 322 Fast Talk Labs We talk with TrainingPeaks founder Dirk Friel about how athletes, coaches, and training software now focus on the whole athlete instead of only training plans.  Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with TrainingPeaks founder Dirk Friel about how athletes, coaches, and training software now focus on the whole athlete instead of only training plans. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4116 321: How to Effectively Give and Receive Feedback, with Eric Brunner We talk with National Cyclocross Champion Eric Brunner about how to best give and receive feedback—not only in sports, but all aspects of life.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 May 2024 11:00:00 -0000 How to Effectively Give and Receive Feedback, with Eric Brunner full 321 Fast Talk Labs We talk with National Cyclocross Champion Eric Brunner about how to best give and receive feedback—not only in sports, but all aspects of life.  Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with National Cyclocross Champion Eric Brunner about how to best give and receive feedback—not only in sports, but all aspects of life. 

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]]> 5410 320: Potluck Discussion: Holding a Wheel, GI Issues While Running, and Training Physiology or Performance In this potluck we discuss what to do when you’re struggling to hang on to a wheel, what the overall goal of training should be, and how to handle needing to poop during a long running event.  Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 24 May 2024 11:00:00 -0000 Potluck Discussion: Holding a Wheel, GI Issues While Running, and Training Physiology or Performance full 320 Fast Talk Labs In this potluck we discuss what to do when you’re struggling to hang on to a wheel, what the overall goal of training should be, and how to handle needing to poop during a long running event.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this potluck we discuss what to do when you’re struggling to hang on to a wheel, what the overall goal of training should be, and how to handle needing to poop during a long running event. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4098 319: Do Cooldown Sessions Help or Hurt You? It’s a given that after a race or workout you do a cooldown—but is there any evidence this actually helps? The science may say otherwise.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 May 2024 11:00:00 -0000 Do Cooldown Sessions Help or Hurt You? full 319 Fast Talk Labs It’s a given that after a race or workout you do a cooldown—but is there any evidence this actually helps? The science may say otherwise.  Learn more about your ad choices. Visit megaphone.fm/adchoices It’s a given that after a race or workout you do a cooldown—but is there any evidence this actually helps? The science may say otherwise. 

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]]> 2994 318: Get the Most Out of Your Performance with Mental Strength Techniques e’ve talked a lot about sports psychology tactics, but in this episode Dr. Brian Zuleger explains how to effectively apply them to your performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 May 2024 11:00:00 -0000 Get the Most Out of Your Performance with Mental Strength Techniques full 318 Fast Talk Labs e’ve talked a lot about sports psychology tactics, but in this episode Dr. Brian Zuleger explains how to effectively apply them to your performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices e’ve talked a lot about sports psychology tactics, but in this episode Dr. Brian Zuleger explains how to effectively apply them to your performance. 

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]]> 5140 317: Beyond the Basics: Everything You Need to Know About Metabolism We explain what metabolism is, how our bodies use carbohydrates and fat for fuel, and give an overview of an incredibly complex process all designed to produce one molecule: ATP.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 May 2024 11:00:00 -0000 Beyond the Basics: Everything You Need to Know About Metabolism full 317 Fast Talk Labs We explain what metabolism is, how our bodies use carbohydrates and fat for fuel, and give an overview of an incredibly complex process all designed to produce one molecule: ATP.  Learn more about your ad choices. Visit megaphone.fm/adchoices We explain what metabolism is, how our bodies use carbohydrates and fat for fuel, and give an overview of an incredibly complex process all designed to produce one molecule: ATP. 

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]]> 4619 316: Potluck Discussion: Gear Innovation Limits, Revisiting VO2max, and Training/Life Balance Our team dives into these important topics and along the way, Grant shows his “dadness,” while Rob and Trevor argue while making the same point.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Apr 2024 11:00:00 -0000 Potluck Discussion: Gear Innovation Limits, Revisiting VO2max, and Training/Life Balance full 316 Fast Talk Labs Our team dives into these important topics and along the way, Grant shows his “dadness,” while Rob and Trevor argue while making the same point.  Learn more about your ad choices. Visit megaphone.fm/adchoices Our team dives into these important topics and along the way, Grant shows his “dadness,” while Rob and Trevor argue while making the same point. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4649 315: Is Cadence Work a Waste of Time? While pros do a lot of both high- and low-cadence work, we talk with one of the top experts in the world on cadence, Dr. Ernst Hansen, about why the science isn’t so clear.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Apr 2024 11:00:00 -0000 Is Cadence Work a Waste of Time? full 315 Fast Talk Labs While pros do a lot of both high- and low-cadence work, we talk with one of the top experts in the world on cadence, Dr. Ernst Hansen, about why the science isn’t so clear.  Learn more about your ad choices. Visit megaphone.fm/adchoices While pros do a lot of both high- and low-cadence work, we talk with one of the top experts in the world on cadence, Dr. Ernst Hansen, about why the science isn’t so clear. 

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]]> 4305 314: History of the Rolling Medical Enclosure and What to Do in an Emergency, with Dr. Andy Pruitt Whether you’re a participant, event organizer, or volunteer, keep in mind Murphy’s Law – anything that can go wrong could (or will) go wrong. When one or more athletes are injured, you need to know what to do. We talk with Dr. Andy Pruitt about how to ensure the best outcomes. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Apr 2024 11:00:00 -0000 History of the Rolling Medical Enclosure and What to Do in an Emergency, with Dr. Andy Pruitt full 314 Fast Talk Labs Whether you’re a participant, event organizer, or volunteer, keep in mind Murphy’s Law – anything that can go wrong could (or will) go wrong. When one or more athletes are injured, you need to know what to do. We talk with Dr. Andy Pruitt about how to ensure the best outcomes. Learn more about your ad choices. Visit megaphone.fm/adchoices Whether you’re a participant, event organizer, or volunteer, keep in mind Murphy’s Law – anything that can go wrong could (or will) go wrong. When one or more athletes are injured, you need to know what to do. We talk with Dr. Andy Pruitt about how to ensure the best outcomes.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4245 313: The Rise of The Adventure Athlete, with Expedition Detroit’s Dan Cooke The athlete market is diversifying, and the pool of thrill-seeking endurance athletes is rapidly expanding. In this episode we discuss what adventure athletes need as well as how to support emerging outdoor sports hubs with Expedition Detroit founder, Dan Cooke. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Apr 2024 21:59:51 -0000 The Rise of The Adventure Athlete, with Expedition Detroit’s Dan Cooke full 313 Fast Talk Labs The athlete market is diversifying, and the pool of thrill-seeking endurance athletes is rapidly expanding. In this episode we discuss what adventure athletes need as well as how to support emerging outdoor sports hubs with Expedition Detroit founder, Dan Cooke. Learn more about your ad choices. Visit megaphone.fm/adchoices The athlete market is diversifying, and the pool of thrill-seeking endurance athletes is rapidly expanding. In this episode we discuss what adventure athletes need as well as how to support emerging outdoor sports hubs with Expedition Detroit founder, Dan Cooke.

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]]> 4322 312: Understanding the Impact of Common Medications on an Athlete’s Physiology and Training Dr. Jeff Sankoff, the “Tri-Doc,” walks us through a list of medications and their impact on athletes to better understand risks, necessary training adaptations, and how to better communicate with your doctor.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Mar 2024 11:00:00 -0000 Understanding the Impact of Common Medications on an Athlete’s Physiology and Training full 312 Fast Talk Labs Dr. Jeff Sankoff, the “Tri-Doc,” walks us through a list of medications and their impact on athletes to better understand risks, necessary training adaptations, and how to better communicate with your doctor.   Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Jeff Sankoff, the “Tri-Doc,” walks us through a list of medications and their impact on athletes to better understand risks, necessary training adaptations, and how to better communicate with your doctor.  

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]]> 5130 311: Not All VO2max Intervals Are Made the Same – A Physiology Deep Dive Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Mar 2024 13:59:32 -0000 Not All VO2max Intervals Are Made the Same – A Physiology Deep Dive full 311 Fast Talk Labs Learn more about your ad choices. Visit megaphone.fm/adchoices

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]]> 5217 310: Lessons Learned Trying to “Make It” as a Pro Trying to go pro is one of the hardest things we can do. Jack Burke and Taylor Warren share what they’ve learned so far, and, surprisingly, what they’ve gleaned may apply to the rest of us, too. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 13 Mar 2024 11:00:00 -0000 Lessons Learned Trying to “Make It” as a Pro full 310 Fast Talk Labs Trying to go pro is one of the hardest things we can do. Jack Burke and Taylor Warren share what they’ve learned so far, and, surprisingly, what they’ve gleaned may apply to the rest of us, too. Learn more about your ad choices. Visit megaphone.fm/adchoices Trying to go pro is one of the hardest things we can do. Jack Burke and Taylor Warren share what they’ve learned so far, and, surprisingly, what they’ve gleaned may apply to the rest of us, too.

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]]> 4256 309: Potluck Discussion: Racing Without a Coach, Why Runners Use Pace, and Focusing on One Event For this week’s potluck, we discuss what athletes lose when they don’t have a coach, Grant gets on his soapbox about running and pace, and then asks about training specifically for one event. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Mar 2024 12:00:00 -0000 Potluck Discussion: Racing Without a Coach, Why Runners Use Pace, and Focusing on One Event full 309 Fast Talk Labs For this week’s potluck, we discuss what athletes lose when they don’t have a coach, Grant gets on his soapbox about running and pace, and then asks about training specifically for one event. Learn more about your ad choices. Visit megaphone.fm/adchoices For this week’s potluck, we discuss what athletes lose when they don’t have a coach, Grant gets on his soapbox about running and pace, and then asks about training specifically for one event.

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]]> 3193 Fast Talk Femmes: Tips from a Super Bowl Champ Turned Track Cyclist Former NFL tight end Luke Willson and his coach, Jenny Trew, share tips on skill transfer between sports.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 05 Mar 2024 22:20:10 -0000 Tips from a Super Bowl Champ Turned Track Cyclist full 130 Fast Talk Labs Former NFL tight end Luke Willson and his coach, Jenny Trew, share tips on skill transfer between sports.  Learn more about your ad choices. Visit megaphone.fm/adchoices Former NFL tight end Luke Willson and his coach, Jenny Trew, share tips on skill transfer between sports. 

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]]> 4436 308: How to Navigate a World of Exploding Metrics and Estimates with Dr. Stephen Seiler and Marco Altini The number of, well, numbers we track during training is exploding, but they’re not all made equal. Some represent actual measurements while others are just estimates. We discuss the implications.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Feb 2024 12:00:00 -0000 full Fast Talk Labs The number of, well, numbers we track during training is exploding, but they’re not all made equal. Some represent actual measurements while others are just estimates. We discuss the implications.  Learn more about your ad choices. Visit megaphone.fm/adchoices The number of, well, numbers we track during training is exploding, but they’re not all made equal. Some represent actual measurements while others are just estimates. We discuss the implications. 

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]]> 5607 307: Favorite Workouts—Comparing Different Approaches We hear from Fast Talk all-star guests like Dr. Stephen Seiler, Frank Overton, and Sonya Looney about their favorite workouts and compare how they fit into different training styles. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Feb 2024 12:00:00 -0000 Favorite Workouts—Comparing Different Approaches full 307 Fast Talk Labs We hear from Fast Talk all-star guests like Dr. Stephen Seiler, Frank Overton, and Sonya Looney about their favorite workouts and compare how they fit into different training styles. Learn more about your ad choices. Visit megaphone.fm/adchoices We hear from Fast Talk all-star guests like Dr. Stephen Seiler, Frank Overton, and Sonya Looney about their favorite workouts and compare how they fit into different training styles.

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]]> 3345 Fast Talk Femmes Podcast: Technical Skill Development with Coach Anneke Beerten MTB Skills Development Coach Anneke Beerten shares tips on how to improve bike handling skills and overcome psychological hurdles in risk taking.   Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 20 Feb 2024 12:00:00 -0000 Technical Skill Development with Coach Anneke Beerten full 129 Fast Talk Labs MTB Skills Development Coach Anneke Beerten shares tips on how to improve bike handling skills and overcome psychological hurdles in risk taking.   Learn more about your ad choices. Visit megaphone.fm/adchoices MTB Skills Development Coach Anneke Beerten shares tips on how to improve bike handling skills and overcome psychological hurdles in risk taking.  

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]]> 2393 306: The Relationship Between Sleep, Diet, and Exercise We talk with Examine.com writer Brady Holmer about how sleep, diet, and exercise all impact one another and ultimately play a key role in our health and performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Feb 2024 12:00:00 -0000 The Relationship Between Sleep, Diet, and Exercise full 306 Fast Talk Labs We talk with Examine.com writer Brady Holmer about how sleep, diet, and exercise all impact one another and ultimately play a key role in our health and performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with Examine.com writer Brady Holmer about how sleep, diet, and exercise all impact one another and ultimately play a key role in our health and performance. 

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]]> 4048 305: What It Takes to Be an Olympic Triathlete Fast Talk’s first live recording took place at USAT’s 2024 Endurance Exchange, where we spoke with two top coaches who are helping to build Team USA’s Olympic hopefuls. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Feb 2024 12:00:00 -0000 What It Takes to Be an Olympic Triathlete full 305 Fast Talk Labs Fast Talk’s first live recording took place at USAT’s 2024 Endurance Exchange, where we spoke with two top coaches who are helping to build Team USA’s Olympic hopefuls. Learn more about your ad choices. Visit megaphone.fm/adchoices Fast Talk’s first live recording took place at USAT’s 2024 Endurance Exchange, where we spoke with two top coaches who are helping to build Team USA’s Olympic hopefuls.

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]]> 2818 Fast Talk Femmes Podcast: Savilia Blunk’s Journey from Junior to Pro Discover the secrets to a successful transition from junior to pro racing, with insights from professional MTB racer, Savilia Blunk.   Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 06 Feb 2024 12:00:00 -0000 Savilia Blunk’s Journey from Junior to Pro full 128 Fast Talk Labs Discover the secrets to a successful transition from junior to pro racing, with insights from professional MTB racer, Savilia Blunk.   Learn more about your ad choices. Visit megaphone.fm/adchoices Discover the secrets to a successful transition from junior to pro racing, with insights from professional MTB racer, Savilia Blunk.  

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]]> 3455 304: Beyond the Basics: How Oxygen Is Delivered Throughout Our Bodies In our second Basics episode, we talk about how oxygen travels from the air around us to our working muscles, covering everything from the lungs, blood, and heart, to how our working muscles grab that oxygen.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Feb 2024 12:00:00 -0000 Beyond the Basics: How Oxygen Is Delivered Throughout Our Bodies full 304 Fast Talk Labs In our second Basics episode, we talk about how oxygen travels from the air around us to our working muscles, covering everything from the lungs, blood, and heart, to how our working muscles grab that oxygen.  Learn more about your ad choices. Visit megaphone.fm/adchoices In our second Basics episode, we talk about how oxygen travels from the air around us to our working muscles, covering everything from the lungs, blood, and heart, to how our working muscles grab that oxygen. 

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]]> 4023 303: The Neuroscience of Belief in Endurance Sports with Dr. Scott Frey Neuroscientist Dr. Scott Frey talks about the hard science behind belief and how our “soft-wired” brain can be an advantage to endurance athletes and coaches Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Jan 2024 12:00:00 -0000 The Neuroscience of Belief in Endurance Sports with Dr. Scott Frey full 303 Fast Talk Labs Neuroscientist Dr. Scott Frey talks about the hard science behind belief and how our “soft-wired” brain can be an advantage to endurance athletes and coaches Learn more about your ad choices. Visit megaphone.fm/adchoices Neuroscientist Dr. Scott Frey talks about the hard science behind belief and how our “soft-wired” brain can be an advantage to endurance athletes and coaches

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]]> 4053 Fast Talk Femmes Podcast: The Group Effect: The Impact of Training Together in an Individual Sport Explore the intricacies of cycling excellence as former Cycling Canada Endurance Track Coach Jenny Trew and Mattamy National Cycling Center Director Chris Reid divulge insights on effective training groups, developmental ecosystems, and fostering a culture of excellence.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 23 Jan 2024 12:00:00 -0000 The Group Effect: The Impact of Training Together in an Individual Sport full 127 Fast Talk Labs Explore the intricacies of cycling excellence as former Cycling Canada Endurance Track Coach Jenny Trew and Mattamy National Cycling Center Director Chris Reid divulge insights on effective training groups, developmental ecosystems, and fostering a culture of excellence.  Learn more about your ad choices. Visit megaphone.fm/adchoices Explore the intricacies of cycling excellence as former Cycling Canada Endurance Track Coach Jenny Trew and Mattamy National Cycling Center Director Chris Reid divulge insights on effective training groups, developmental ecosystems, and fostering a culture of excellence. 

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]]> 5222 302: Potluck Discussion: January Training Tips, Holiday Nutrition Fiascos, and Trying a New Sport   In this week’s potluck, we discuss our favorite ways to approach training in January, practical weight management tips after the holidays, and what to consider when trying a new endurance sport.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Jan 2024 12:00:00 -0000 Potluck Discussion: January Training Tips, Holiday Nutrition Fiascos, and Trying a New Sport   full 302 Fast Talk Labs In this week’s potluck, we discuss our favorite ways to approach training in January, practical weight management tips after the holidays, and what to consider when trying a new endurance sport.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s potluck, we discuss our favorite ways to approach training in January, practical weight management tips after the holidays, and what to consider when trying a new endurance sport. 

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]]> 4293 301: How to Keep Your Back Healthy and Pain Free on the Bike Strength and Conditioning Expert, Jeff Hoobler, talks with us about the need for neuromuscular and functional work to keep our backs happy on the bike. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Jan 2024 12:00:00 -0000 How to Keep Your Back Healthy and Pain Free on the Bike full 301 Fast Talk Labs Strength and Conditioning Expert, Jeff Hoobler, talks with us about the need for neuromuscular and functional work to keep our backs happy on the bike. Learn more about your ad choices. Visit megaphone.fm/adchoices Strength and Conditioning Expert, Jeff Hoobler, talks with us about the need for neuromuscular and functional work to keep our backs happy on the bike.

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]]> 3607 Fast Talk Femmes Podcast: The Evolution, Controversies, and Future of Female Gravel Racing In this episode, Betsy Welch joins us to discuss the evolution and future of gravel racing, shedding light on the obstacles the community must overcome to get there.   Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 09 Jan 2024 12:00:00 -0000 The Evolution, Controversies, and Future of Female Gravel Racing full 126 Fast Talk Labs In this episode, Betsy Welch joins us to discuss the evolution and future of gravel racing, shedding light on the obstacles the community must overcome to get there.   Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, Betsy Welch joins us to discuss the evolution and future of gravel racing, shedding light on the obstacles the community must overcome to get there.  

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]]> 2708 300: The 300th Episode! For our 300th episode, our hosts – both old and new – are interviewed by Dr. Stephen Seiler to discuss where we’ve been and where we’re going.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Jan 2024 12:00:00 -0000 The 300th Episode! full 300 Fast Talk Labs For our 300th episode, our hosts – both old and new – are interviewed by Dr. Stephen Seiler to discuss where we’ve been and where we’re going.  Learn more about your ad choices. Visit megaphone.fm/adchoices For our 300th episode, our hosts – both old and new – are interviewed by Dr. Stephen Seiler to discuss where we’ve been and where we’re going. 

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]]> 4950 299: Revisiting Episode 3: How to Structure Your Training Plan In the very early days of Fast Talk, our hosts summarized – in only 20 minutes – how to map out your training week. In today’s episode we revisit that summary to see just how good a job we did back then.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Dec 2023 12:00:00 -0000 Revisiting Episode 3: How to Structure Your Training Plan full 299 Fast Talk Labs In the very early days of Fast Talk, our hosts summarized – in only 20 minutes – how to map out your training week. In today’s episode we revisit that summary to see just how good a job we did back then.  Learn more about your ad choices. Visit megaphone.fm/adchoices In the very early days of Fast Talk, our hosts summarized – in only 20 minutes – how to map out your training week. In today’s episode we revisit that summary to see just how good a job we did back then. 

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]]> 3141 Fast Talk Femmes Throwback: The Importance of Strength Training for the Female Endurance Athlete Erin Carson is a strength coach who has worked with some of the world's best cyclists, triathletes, and runners. In our latest show, she talks about how female athletes can get the most from their time in the gym. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 26 Dec 2023 12:00:00 -0000 The Importance of Strength Training for the Female Endurance Athlete full Fast Talk Labs Erin Carson is a strength coach who has worked with some of the world's best cyclists, triathletes, and runners. In our latest show, she talks about how female athletes can get the most from their time in the gym. Learn more about your ad choices. Visit megaphone.fm/adchoices Erin Carson is a strength coach who has worked with some of the world's best cyclists, triathletes, and runners. In our latest show, she talks about how female athletes can get the most from their time in the gym.

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]]> 4907 298: The Health Impacts from Breathing Particulate Matter We are constantly inhaling particulate matter—not just from pollution, but from smoke, candles, and even cleaning chemicals. How does it impact our health?  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Dec 2023 12:00:00 -0000 The Health Impacts from Breathing Particulate Matter full 298 Fast Talk Labs We are constantly inhaling particulate matter—not just from pollution, but from smoke, candles, and even cleaning chemicals. How does it impact our health?  Learn more about your ad choices. Visit megaphone.fm/adchoices We are constantly inhaling particulate matter—not just from pollution, but from smoke, candles, and even cleaning chemicals. How does it impact our health? 

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]]> 3539 297: Nerd Lab: Dr. Véronique Billat - A Pioneer in Interval Training Research In the early days of interval training research, it was hard not to come across the name of Dr. Véronique Billat who shaped much of our current understanding of interval training.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Dec 2023 12:00:00 -0000 Dr. Véronique Billat - A Pioneer in Interval Training Research full 297 Fast Talk Labs In the early days of interval training research, it was hard not to come across the name of Dr. Véronique Billat who shaped much of our current understanding of interval training.  Learn more about your ad choices. Visit megaphone.fm/adchoices In the early days of interval training research, it was hard not to come across the name of Dr. Véronique Billat who shaped much of our current understanding of interval training. 

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]]> 4449 Fast Talk Femmes Podcast: Optimizing Altitude Training with Dr. Trent Stellingwerff Dr. Trent Stellingwerff reviews the research and gives practical tips on how to optimize altitude training in preparation for events both at altitude or at sea level.    Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 12 Dec 2023 12:00:00 -0000 Optimizing Altitude Training with Dr. Trent Stellingwerff full 125 Fast Talk Labs Dr. Trent Stellingwerff reviews the research and gives practical tips on how to optimize altitude training in preparation for events both at altitude or at sea level.    Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Trent Stellingwerff reviews the research and gives practical tips on how to optimize altitude training in preparation for events both at altitude or at sea level.   

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]]> 3293 296: To Use or Not To Use: Block Periodization Plans, with Joe Friel  Block Periodization is one of the most sophisticated periodization models that’s producing big results for pros. But that doesn’t mean it’s right for everyone. Is it right for you? Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Dec 2023 14:16:33 -0000 To Use or Not To Use: Block Periodization Plans, with Joe Friel  full 296 Fast Talk Labs Block Periodization is one of the most sophisticated periodization models that’s producing big results for pros. But that doesn’t mean it’s right for everyone. Is it right for you? Learn more about your ad choices. Visit megaphone.fm/adchoices Block Periodization is one of the most sophisticated periodization models that’s producing big results for pros. But that doesn’t mean it’s right for everyone. Is it right for you?

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]]> 4832 295: Q&A on Nutrition and Women’s Development in USA Sports with Kristen Arnold National Team Coach and Nutritionist Kristen Arnold helps us explore maximizing your nutrition as an athlete, gives advice for how junior women can reach the next level, and shares her experience managing national projects.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Nov 2023 12:00:00 -0000 Q&A on Nutrition and Women’s Development in USA Sports with Kristen Arnold full 295 Fast Talk Labs National Team Coach and Nutritionist Kristen Arnold helps us explore maximizing your nutrition as an athlete, gives advice for how junior women can reach the next level, and shares her experience managing national projects.  Learn more about your ad choices. Visit megaphone.fm/adchoices National Team Coach and Nutritionist Kristen Arnold helps us explore maximizing your nutrition as an athlete, gives advice for how junior women can reach the next level, and shares her experience managing national projects. 

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]]> 2734 Fast Talk Femmes Podcast: Ketone Supplementation and Performance Optimization with Dr. Peter Hespel World-renowned sports scientist Dr. Peter Hespel explains the potential benefits of ketone supplementation for athletes.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 28 Nov 2023 12:00:00 -0000 Ketone Supplementation and Performance Optimization with Dr. Peter Hespel full 124 Fast Talk Labs World-renowned sports scientist Dr. Peter Hespel explains the potential benefits of ketone supplementation for athletes.  Learn more about your ad choices. Visit megaphone.fm/adchoices World-renowned sports scientist Dr. Peter Hespel explains the potential benefits of ketone supplementation for athletes. 

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]]> 5475 Thanksgiving Throwback: From Collegiate Racing to World Tour in Three Years with Sepp Kuss  Let’s go back to a 2018 interview with this year’s Vuelta a España winner, Sepp Kuss, and hear about his jump to World Tour. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Nov 2023 12:00:00 -0000 From Collegiate Racing to World Tour in Three Years with Sepp Kuss  full Fast Talk Labs Let’s go back to a 2018 interview with this year’s Vuelta a España winner, Sepp Kuss, and hear about his jump to World Tour. Learn more about your ad choices. Visit megaphone.fm/adchoices Let’s go back to a 2018 interview with this year’s Vuelta a España winner, Sepp Kuss, and hear about his jump to World Tour.

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]]> 4826 294: Potluck Discussion - Racing While Sick, Pro Tips for Riding in the Cold, and How to Rethink the Off Season For this week’s potluck we discuss a host of questions, from getting sick during a target race, training in cold weather, and approaching the off season.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Nov 2023 12:00:00 -0000 Potluck Discussion: Racing While Sick, Pro Tips for Riding in the Cold, and How to Rethink the Off Season full 294 Fast Talk Labs For this week’s potluck we discuss a host of questions, from getting sick during a target race, training in cold weather, and approaching the off season.  Learn more about your ad choices. Visit megaphone.fm/adchoices For this week’s potluck we discuss a host of questions, from getting sick during a target race, training in cold weather, and approaching the off season. 

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]]> 3653 Fast Talk Femmes Podcast: An Athlete’s Guide to Gut Health with Dr. Allen Lim Sports scientist Dr. Allen Lim details the direct correlation between gut health and athletic performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 14 Nov 2023 12:00:00 -0000 full 123 Fast Talk Labs Sports scientist Dr. Allen Lim details the direct correlation between gut health and athletic performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices Sports scientist Dr. Allen Lim details the direct correlation between gut health and athletic performance. 

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]]> 5936 293: Beyond the Basics: Everything You Need to Know About Muscle Fibers Gear up for a new Fast Talk Podcast series. First up: what are muscle fibers, what do we mean by slow-twitch and fast-twitch, and what are type IIa fibers? Our hosts cover everything you need to know about these all-important fibers.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Nov 2023 12:00:00 -0000 Beyond the Basics: Everything You Need to Know About Muscle Fibers full 293 Fast Talk Labs Gear up for a new Fast Talk Podcast series. First up: what are muscle fibers, what do we mean by slow-twitch and fast-twitch, and what are type IIa fibers? Our hosts cover everything you need to know about these all-important fibers.  Learn more about your ad choices. Visit megaphone.fm/adchoices Gear up for a new Fast Talk Podcast series. First up: what are muscle fibers, what do we mean by slow-twitch and fast-twitch, and what are type IIa fibers? Our hosts cover everything you need to know about these all-important fibers. 

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]]> 3714 292: What Impact Will AI Training Software Have on Training? AI training software is here to stay. We talk with Dr. Paul Laursen about where it may go and how it may impact training and coaching in both good and potentially bad ways. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Nov 2023 11:00:00 -0000 What Impact Will AI Training Software Have on Training? full 292 Fast Talk Labs AI training software is here to stay. We talk with Dr. Paul Laursen about where it may go and how it may impact training and coaching in both good and potentially bad ways. Learn more about your ad choices. Visit megaphone.fm/adchoices AI training software is here to stay. We talk with Dr. Paul Laursen about where it may go and how it may impact training and coaching in both good and potentially bad ways.

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]]> 4606 Fast Talk Femmes Podcast: Paris Brest Paris Brevet—How to Plan, Prep & Execute with Lisa Charlebois Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 31 Oct 2023 11:00:00 -0000 Paris Brest Paris Brevet—How to Plan, Prep & Execute with Lisa Charlebois full 122 Fast Talk Labs Learn more about your ad choices. Visit megaphone.fm/adchoices

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]]> 3508 291: Fact, Fringe, or Freaky? Taking on "Out There” Topics in Exercise Science We dive into blood flow restriction, anti-aging supplements, post-activation potentiation, and the potential fringe training benefits you may never have even heard of. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Oct 2023 11:00:00 -0000 Fact, Fringe, or Freaky? Taking on "Out There” Topics in Exercise Science full 291 Fast Talk Labs We dive into blood flow restriction, anti-aging supplements, post-activation potentiation, and the potential fringe training benefits you may never have even heard of. Learn more about your ad choices. Visit megaphone.fm/adchoices We dive into blood flow restriction, anti-aging supplements, post-activation potentiation, and the potential fringe training benefits you may never have even heard of.

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]]> 4601 290: Why Coaches Need Support, too with Lee Povey The modern coach often assumes their job is fundamentally self-sacrificing – the athlete always comes first. We talk about why changing that belief can make for a better coach.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Oct 2023 11:00:00 -0000 Why Coaches Need Support, too with Lee Povey full Fast Talk Labs The modern coach often assumes their job is fundamentally self-sacrificing – the athlete always comes first. We talk about why changing that belief can make for a better coach.   Learn more about your ad choices. Visit megaphone.fm/adchoices The modern coach often assumes their job is fundamentally self-sacrificing – the athlete always comes first. We talk about why changing that belief can make for a better coach.  

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3599 Fast Talk Femmes Podcast: Improving Safety in Pro Cycling with Adam Hansen & Ashleigh Moolman Pasio Pro cyclist Ashleigh Moolman and former pro cyclist Adam Hansen discuss safety in professional and world tour bicycle racing. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 17 Oct 2023 11:00:00 -0000 Improving Safety in Pro Cycling with Adam Hansen & Ashleigh Moolman Pasio full 121 Fast Talk Labs Pro cyclist Ashleigh Moolman and former pro cyclist Adam Hansen discuss safety in professional and world tour bicycle racing. Learn more about your ad choices. Visit megaphone.fm/adchoices Pro cyclist Ashleigh Moolman and former pro cyclist Adam Hansen discuss safety in professional and world tour bicycle racing.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4369 289: The History of Sports Drinks with Dr. Robert Kenefick We talk with one of the world’s top hydration experts about the evolution of hydration science and how it has changed our sports drinks over the decades. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Oct 2023 11:00:00 -0000 The History of Sports Drinks with Dr. Robert Kenefick full 289 Fast Talk Labs We talk with one of the world’s top hydration experts about the evolution of hydration science and how it has changed our sports drinks over the decades. Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with one of the world’s top hydration experts about the evolution of hydration science and how it has changed our sports drinks over the decades.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5388 288: Potluck Discussion - Choose the Right Climb, Find Lost Motivation, and the Best Cross-Training Our hosts address the challenges they have been thinking about as the season comes to an end. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Oct 2023 11:00:00 -0000 Potluck Discussion: Choose the Right Climb, Find Lost Motivation, and the Best Cross-Training full 288 Fast Talk Labs Our hosts address the challenges they have been thinking about as the season comes to an end. Learn more about your ad choices. Visit megaphone.fm/adchoices Our hosts address the challenges they have been thinking about as the season comes to an end.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2760 287: What the Field of Positive Psychology Has to Offer to Athletes with Sonya Looney We talked with Sonya Looney about how the positive psychology concepts of flow states, flourishing, and grit are essential for athletes to both perform their best and enjoy their sport.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Sep 2023 11:00:00 -0000 What the Field of Positive Psychology Has to Offer to Athletes with Sonya Looney full 287 Fast Talk Labs We talked with Sonya Looney about how the positive psychology concepts of flow states, flourishing, and grit are essential for athletes to both perform their best and enjoy their sport.  Learn more about your ad choices. Visit megaphone.fm/adchoices We talked with Sonya Looney about how the positive psychology concepts of flow states, flourishing, and grit are essential for athletes to both perform their best and enjoy their sport. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4184 286: The Age of Data Overload—What's True and What’s Actually Worth Knowing? We are inundated with training data, opinions, and information. But that overwhelm makes it hard to get at what is actually true. Our hosts share their thoughts on cutting through the noise.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Sep 2023 11:00:00 -0000 The Age of Data Overload—What's True and What’s Actually Worth Knowing? full 286 Fast Talk Labs We are inundated with training data, opinions, and information. But that overwhelm makes it hard to get at what is actually true. Our hosts share their thoughts on cutting through the noise.  Learn more about your ad choices. Visit megaphone.fm/adchoices We are inundated with training data, opinions, and information. But that overwhelm makes it hard to get at what is actually true. Our hosts share their thoughts on cutting through the noise. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3617 Fast Talk Femmes Podcast: The Key to Rising to the Top—Resiliency with Gwendalyn Gibson Rising U.S. mountain biking star Gwendalyn Gibson explains what it takes mentally and physically to succeed at the UCI World Cup level.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 19 Sep 2023 11:00:00 -0000 The Key to Rising to the Top—Resiliency with Gwendalyn Gibson full 120 Fast Talk Labs Rising U.S. mountain biking star Gwendalyn Gibson explains what it takes mentally and physically to succeed at the UCI World Cup level.  Learn more about your ad choices. Visit megaphone.fm/adchoices Rising U.S. mountain biking star Gwendalyn Gibson explains what it takes mentally and physically to succeed at the UCI World Cup level. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2506 285: Do the Potential Benefits of Ketone Supplements Go Beyond Performance? We talk with one of the top researchers in the world on ketone supplementation, Dr. Brendan Egan. We get into the types of supplements, their impact on our health, and possibly the least interesting question – do they help performance? Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Sep 2023 11:00:00 -0000 Do the Potential Benefits of Ketone Supplements Go Beyond Performance? full 285 Fast Talk Labs We talk with one of the top researchers in the world on ketone supplementation, Dr. Brendan Egan. We get into the types of supplements, their impact on our health, and possibly the least interesting question – do they help performance? Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with one of the top researchers in the world on ketone supplementation, Dr. Brendan Egan. We get into the types of supplements, their impact on our health, and possibly the least interesting question – do they help performance?

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4354 284: Overcoming the Challenges of Modern Bike Maintenance with Lennard Zinn We talk with master mechanic Lennard Zinn about how to address the challenges of maintaining your bike with the many innovations of the past 10 years.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Sep 2023 11:00:00 -0000 Overcoming the Challenges of Modern Bike Maintenance with Lennard Zinn full 284 Fast Talk Labs We talk with master mechanic Lennard Zinn about how to address the challenges of maintaining your bike with the many innovations of the past 10 years.  Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with master mechanic Lennard Zinn about how to address the challenges of maintaining your bike with the many innovations of the past 10 years. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4427 Fast Talk Femmes Podcast: The Power Of Rest and Recovery—with Dr. Stephen Seiler In this episode Dr. Seiler helps us understand the power of rest from a physiological perspective. Rest can help us become more disciplined and improve fitness.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 05 Sep 2023 06:00:00 -0000 The Power Of Rest and Recovery—with Dr. Stephen Seiler full 119 Fast Talk Labs In this episode Dr. Seiler helps us understand the power of rest from a physiological perspective. Rest can help us become more disciplined and improve fitness.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode Dr. Seiler helps us understand the power of rest from a physiological perspective. Rest can help us become more disciplined and improve fitness. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5618 283: Potluck Discussion - The Road and Mountain Biking World-Championships Edition We discuss Van Der Poel’s crashes, if one-hour normalized power is always a good estimate of FTP, and criticisms of the Worlds course in Scotland. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 31 Aug 2023 11:00:00 -0000 Potluck Discussion - The Road and Mountain Biking World-Championships Edition full 283 Fast Talk Labs We discuss Van Der Poel’s crashes, if one-hour normalized power is always a good estimate of FTP, and criticisms of the Worlds course in Scotland. Learn more about your ad choices. Visit megaphone.fm/adchoices We discuss Van Der Poel’s crashes, if one-hour normalized power is always a good estimate of FTP, and criticisms of the Worlds course in Scotland.


Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2606 282: Here’s Why You Can’t Have Performance Without Comfort We talk with Dr. Andy Pruitt and Larry Meyer about how to make yourself as comfortable as possible on the bike and why that helps, not hurts, performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Aug 2023 11:00:00 -0000 Here’s Why You Can’t Have Performance Without Comfort full 282 Fast Talk Labs We talk with Dr. Andy Pruitt and Larry Meyer about how to make yourself as comfortable as possible on the bike and why that helps, not hurts, performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices We talk with Dr. Andy Pruitt and Larry Meyer about how to make yourself as comfortable as possible on the bike and why that helps, not hurts, performance. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4651 Fast Talk Femmes Podcast: Tom Schuler's Impact on Women's Cycling Advancement Tom shares insights from his experience in developing and managing women’s professional endurance sports teams, talks about the ROI for sponsors, and provides advice for aspiring female cyclists.   Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 22 Aug 2023 11:00:00 -0000 Tom Schuler's Impact on Women's Cycling Advancement full 118 Fast Talk Labs Tom shares insights from his experience in developing and managing women’s professional endurance sports teams, talks about the ROI for sponsors, and provides advice for aspiring female cyclists.   Learn more about your ad choices. Visit megaphone.fm/adchoices Tom shares insights from his experience in developing and managing women’s professional endurance sports teams, talks about the ROI for sponsors, and provides advice for aspiring female cyclists.  

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3236 281: Nerd Lab: How Dr. George Brooks Revolutionized our Understanding of Lactate We dive into the extensive work of Dr. George Brooks, one of the preeminent exercise physiologists of our time. His work revolutionized our understanding of lactate and health. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Aug 2023 11:00:00 -0000 Nerd Lab: How Dr. George Brooks Revolutionized our Understanding of Lactate full 281 Fast Talk Labs We dive into the extensive work of Dr. George Brooks, one of the preeminent exercise physiologists of our time. His work revolutionized our understanding of lactate and health. Learn more about your ad choices. Visit megaphone.fm/adchoices We dive into the extensive work of Dr. George Brooks, one of the preeminent exercise physiologists of our time. His work revolutionized our understanding of lactate and health.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4277 280: Welcoming Fast Talk's New Chief Content Officer — Griffin McMath A naturopathic doctor and former executive editor, Griffin McMath brings her experience to the podcast and shares what she brings to Fast Talk Labs.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Aug 2023 11:00:00 -0000 Welcoming Fast Talk's New Chief Content Officer — Griffin McMath full 280 Fast Talk Labs A naturopathic doctor and former executive editor, Griffin McMath brings her experience to the podcast and shares what she brings to Fast Talk Labs.  Learn more about your ad choices. Visit megaphone.fm/adchoices A naturopathic doctor and former executive editor, Griffin McMath brings her experience to the podcast and shares what she brings to Fast Talk Labs. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3367 Fast Talk Femmes Podcast: Exploring Continuous Glucose Monitors with Dr. Jamie Whitfield Dr. Jamie Whitfield discusses the body's remarkable ability to regulate blood sugar, and the practical applications of continuous glucose monitors in high-performance disciplines.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 08 Aug 2023 11:00:00 -0000 Exploring Continuous Glucose Monitors with Dr. Jamie Whitfield full 117 Fast Talk Labs Dr. Jamie Whitfield discusses the body's remarkable ability to regulate blood sugar, and the practical applications of continuous glucose monitors in high-performance disciplines.  Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Jamie Whitfield discusses the body's remarkable ability to regulate blood sugar, and the practical applications of continuous glucose monitors in high-performance disciplines. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5778 279: Life-Changing Moments, Better Power on Climbs, and Facing What Scares Us We discuss an eclectic group of odd, challenging, and humorous training topics in this week’s Potluck.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Aug 2023 11:00:00 -0000 Potluck Discussion: Life-Changing Moments, Better Power on Climbs, and Facing What Scares Us full 279 Fast Talk Labs We discuss an eclectic group of odd, challenging, and humorous training topics in this week’s Potluck.  Learn more about your ad choices. Visit megaphone.fm/adchoices We discuss an eclectic group of odd, challenging, and humorous training topics in this week’s Potluck. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3235 278: How to Play Your Hand in a Bike Race with Kiel Reijnen and Alex Howes In this episode we unravel the captivating parallels between road racing and poker. Discover how a strong Peloton adds complexity to cycling, where strength alone won't ensure victory. Gravel riders Alex Howes and Kiel Reijnen, seasoned "poker players," share insights from competing in Grand Tours. Learn to master the game, play strong and weak hands, bluff effectively, and read opponents without looking at their faces. Joined by experts like Dr. Iñigo San Millán and Coach Janis Musins, we delve into tactical nuances for success. For pros and local riders alike, this episode holds the key to becoming faster and smarter cyclists! For more information and show notes visit: www.FastTalkLabs.com/how-to-play-your-hand-in-a-bike-race-with-kiel-reijnen-and-alex-howes Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Jul 2023 10:00:00 -0000 How to Play Your Hand in a Bike Race with Kiel Reijnen and Alex Howes full Fast Talk Labs In this episode we unravel the captivating parallels between road racing and poker. Discover how a strong Peloton adds complexity to cycling, where strength alone won't ensure victory. Gravel riders Alex Howes and Kiel Reijnen, seasoned "poker players," share insights from competing in Grand Tours. Learn to master the game, play strong and weak hands, bluff effectively, and read opponents without looking at their faces. Joined by experts like Dr. Iñigo San Millán and Coach Janis Musins, we delve into tactical nuances for success. For pros and local riders alike, this episode holds the key to becoming faster and smarter cyclists! For more information and show notes visit: www.FastTalkLabs.com/how-to-play-your-hand-in-a-bike-race-with-kiel-reijnen-and-alex-howes Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode we unravel the captivating parallels between road racing and poker. Discover how a strong Peloton adds complexity to cycling, where strength alone won't ensure victory. Gravel riders Alex Howes and Kiel Reijnen, seasoned "poker players," share insights from competing in Grand Tours. Learn to master the game, play strong and weak hands, bluff effectively, and read opponents without looking at their faces. Joined by experts like Dr. Iñigo San Millán and Coach Janis Musins, we delve into tactical nuances for success. For pros and local riders alike, this episode holds the key to becoming faster and smarter cyclists!


For more information and show notes visit: www.FastTalkLabs.com/how-to-play-your-hand-in-a-bike-race-with-kiel-reijnen-and-alex-howes

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3677 no Fast Talk Femmes Podcast: Beating the Odds with Shayna Powless Learn the importance of maintaining a balanced approach to sports to avoid burnout and injury from someone who conquered it themselves, pro cyclist Shayna Powless.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 25 Jul 2023 11:00:00 -0000 Beating the Odds with Shayna Powless full 116 Fast Talk Labs Learn the importance of maintaining a balanced approach to sports to avoid burnout and injury from someone who conquered it themselves, pro cyclist Shayna Powless.  Learn more about your ad choices. Visit megaphone.fm/adchoices Learn the importance of maintaining a balanced approach to sports to avoid burnout and injury from someone who conquered it themselves, pro cyclist Shayna Powless. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2841 277: Skincare for Endurance Athletes - Protecting Your Performance and Your Health Learn from dermatologist Dr. Lela Lankerani and experts in the field as we explore the importance of skincare for endurance athletes. Discover tips to safeguard against sun damage and tackle skin issues like saddle sores, blisters, and road rash. Join us as we prioritize your body's largest organ and unlock your potential for speed and endurance. For show notes and additional information visit: www.FastTalkLabs.com/skincare-for-endurance-athletes---protecting-your-performance-and-your-health Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Jul 2023 10:00:00 -0000 Skincare for Endurance Athletes - Protecting Your Performance and Your Health full 277 Fast Talk Labs Learn from dermatologist Dr. Lela Lankerani and experts in the field as we explore the importance of skincare for endurance athletes. Discover tips to safeguard against sun damage and tackle skin issues like saddle sores, blisters, and road rash. Join us as we prioritize your body's largest organ and unlock your potential for speed and endurance. For show notes and additional information visit: www.FastTalkLabs.com/skincare-for-endurance-athletes---protecting-your-performance-and-your-health Learn more about your ad choices. Visit megaphone.fm/adchoices Learn from dermatologist Dr. Lela Lankerani and experts in the field as we explore the importance of skincare for endurance athletes. Discover tips to safeguard against sun damage and tackle skin issues like saddle sores, blisters, and road rash. Join us as we prioritize your body's largest organ and unlock your potential for speed and endurance.


For show notes and additional information visit: www.FastTalkLabs.com/skincare-for-endurance-athletes---protecting-your-performance-and-your-health

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5180 276: How to be Aerodynamic without Sacrificing Power Join us as we explore the power vs. aerodynamics debate. Specialized's Todd Carver and Retul's Jason Williams reveal the secrets to finding your speed. We consider comfort, speed, and event specifics across multiple cycling disciplines. The sacrifices may surprise you! Featuring expert guests Lennard Zinn, Jeff Winkler, Ryan Bolton, Robin Carpenter, influencer Ben Delaney. For show notes visit: www.FastTalkLabs.com/how-to-be-aerodynamic-without-sacrificing-power Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Jul 2023 11:00:00 -0000 How to be Aerodynamics without Sacrificing Power full 276 Fast Talk Labs Join us as we explore the power vs. aerodynamics debate. Specialized's Todd Carver and Retul's Jason Williams reveal the secrets to finding your speed. We consider comfort, speed, and event specifics across multiple cycling disciplines. The sacrifices may surprise you! Featuring expert guests Lennard Zinn, Jeff Winkler, Ryan Bolton, Robin Carpenter, influencer Ben Delaney. For show notes visit: www.FastTalkLabs.com/how-to-be-aerodynamic-without-sacrificing-power Learn more about your ad choices. Visit megaphone.fm/adchoices Join us as we explore the power vs. aerodynamics debate. Specialized's Todd Carver and Retul's Jason Williams reveal the secrets to finding your speed. We consider comfort, speed, and event specifics across multiple cycling disciplines. The sacrifices may surprise you! Featuring expert guests Lennard Zinn, Jeff Winkler, Ryan Bolton, Robin Carpenter, influencer Ben Delaney.


For show notes visit: www.FastTalkLabs.com/how-to-be-aerodynamic-without-sacrificing-power

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4742 Fast Talk Femmes: Ashleigh Moolman Pasio’s Balancing Act between Athlete and Businesswoman Learn how pro cyclist Ashleigh Moolman Pasio manages to successfully balance being an entrepreneur and business owner while maintaining her cycling career.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 11 Jul 2023 11:00:00 -0000 Ashleigh Moolman Pasio’s Balancing Act between Athlete and Businesswoman full 115 Fast Talk Labs Learn how pro cyclist Ashleigh Moolman Pasio manages to successfully balance being an entrepreneur and business owner while maintaining her cycling career.  Learn more about your ad choices. Visit megaphone.fm/adchoices Learn how pro cyclist Ashleigh Moolman Pasio manages to successfully balance being an entrepreneur and business owner while maintaining her cycling career. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4469 275: Exploring the Grit and Determination of Bikepack Racing with Chris Case Join host Rob Pickels and Coach Connor as they dive into the world of endurance performance on Fast Talk. In this episode, we venture into the exciting realm of bikepack racing, a rising trend in the cycling world. Our special guest, Chris Case, former Fast Talk host and owner of Alter Explorations, takes us on an exhilarating journey through his first bikepacking race—the Trans-Atlantic Way. Discover the challenges he faced, from self-sufficiency to sleep deprivation, and the profound impact this unique experience had on his life. Prepare yourself for a captivating exploration of determination, resilience, and the pursuit of adventure. For Show notes visit: https://www.fasttalklabs.com/fast-talk/exploring-the-grit-and-determination-of-bikepack-racing-with-chris-case/ Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Jul 2023 11:00:00 -0000 Exploring the Grit and Determination of Bikepack Racing with Chris Case full 275 Fast Talk Labs Join host Rob Pickels and Coach Connor as they dive into the world of endurance performance on Fast Talk. In this episode, we venture into the exciting realm of bikepack racing, a rising trend in the cycling world. Our special guest, Chris Case, former Fast Talk host and owner of Alter Explorations, takes us on an exhilarating journey through his first bikepacking race—the Trans-Atlantic Way. Discover the challenges he faced, from self-sufficiency to sleep deprivation, and the profound impact this unique experience had on his life. Prepare yourself for a captivating exploration of determination, resilience, and the pursuit of adventure. For Show notes visit: https://www.fasttalklabs.com/fast-talk/exploring-the-grit-and-determination-of-bikepack-racing-with-chris-case/ Learn more about your ad choices. Visit megaphone.fm/adchoices Join host Rob Pickels and Coach Connor as they dive into the world of endurance performance on Fast Talk. In this episode, we venture into the exciting realm of bikepack racing, a rising trend in the cycling world. Our special guest, Chris Case, former Fast Talk host and owner of Alter Explorations, takes us on an exhilarating journey through his first bikepacking race—the Trans-Atlantic Way. Discover the challenges he faced, from self-sufficiency to sleep deprivation, and the profound impact this unique experience had on his life. Prepare yourself for a captivating exploration of determination, resilience, and the pursuit of adventure.


For Show notes visit: https://www.fasttalklabs.com/fast-talk/exploring-the-grit-and-determination-of-bikepack-racing-with-chris-case/

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3648 no 274- The Personal Side of Coaching - with Grant Holicky Grant Holicky, Robin Carpenter, and Starla Teddergreen join Trevor and Rob to discuss social-connection's role for athletes. For Show Notes and Transcripts, visit, www.fasttalklabs.com/the-personal-side-of-coaching---with-grant-holicky For Grant Holicky's Newsletter, visit, https://www.fasttalklabs.com/fast-talk/the-personal-side-of-coaching-with-grant-holicky/ To Join Fast Talk Labs visit www.FastTalkLabs.com/Join Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Jun 2023 11:00:00 -0000 The Personal Side of Coaching - with Grant Holicky full 274 Fast Talk Labs Grant Holicky, Robin Carpenter, and Starla Teddergreen join Trevor and Rob to discuss social-connection's role for athletes. For Show Notes and Transcripts, visit, www.fasttalklabs.com/the-personal-side-of-coaching---with-grant-holicky For Grant Holicky's Newsletter, visit, https://www.fasttalklabs.com/fast-talk/the-personal-side-of-coaching-with-grant-holicky/ To Join Fast Talk Labs visit www.FastTalkLabs.com/Join Learn more about your ad choices. Visit megaphone.fm/adchoices Grant Holicky, Robin Carpenter, and Starla Teddergreen join Trevor and Rob to discuss social-connection's role for athletes.


For Show Notes and Transcripts, visit, www.fasttalklabs.com/the-personal-side-of-coaching---with-grant-holicky

For Grant Holicky's Newsletter, visit, https://www.fasttalklabs.com/fast-talk/the-personal-side-of-coaching-with-grant-holicky/

To Join Fast Talk Labs visit www.FastTalkLabs.com/Join





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]]> 3397 no Fast Talk Femmes Podcast: How Hormone Fluctuation Affects Resistance Training – with Lauren Colenso-Semple Find out if you should be resistance training in correlation with your menstrual cycle.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 27 Jun 2023 11:00:00 -0000 How Hormone Fluctuation Affects Resistance Training – with Laruen Colenso-Semple full 114 Fast Talk Labs Find out if you should be resistance training in correlation with your menstrual cycle.  Learn more about your ad choices. Visit megaphone.fm/adchoices Find out if you should be resistance training in correlation with your menstrual cycle. 

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]]> 2601 273: Potluck with Dr. Seiler - Aha Moments, Tailoring HIIT Training, and Carrying Race Nutrition Dr. Stephen Seiler joins us for this special potluck episode to discuss a variety of topics including a question he’s been asking himself about how to tailor high intensity work to each athlete. For Transcript and Show Notes see: www.FastTalkLabs.com/dr-stephen-seiler-on-aha-moments-tailoring-high-intensity-training-and-how-much-food-to-carry Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Jun 2023 11:00:00 -0000 Potluck with Dr. Seiler - Aha Moments, Tailoring HIIT Training, and Carrying Race Nutrition full 273 Fast Talk Labs Dr. Stephen Seiler joins us for this special potluck episode to discuss a variety of topics including a question he’s been asking himself about how to tailor high intensity work to each athlete. For Transcript and Show Notes see: www.FastTalkLabs.com/dr-stephen-seiler-on-aha-moments-tailoring-high-intensity-training-and-how-much-food-to-carry Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Stephen Seiler joins us for this special potluck episode to discuss a variety of topics including a question he’s been asking himself about how to tailor high intensity work to each athlete.


For Transcript and Show Notes see: www.FastTalkLabs.com/dr-stephen-seiler-on-aha-moments-tailoring-high-intensity-training-and-how-much-food-to-carry

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]]> 4200 272: Is There a Place for Low-Carbohydrate Diets? With Dr. Paul Laursen We discuss the questions of whether a low-carbohydrate diet truly hurts performance and if it is better for our health.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Jun 2023 11:00:00 -0000 Is There a Place for Low-Carbohydrate Diets? With Dr. Paul Laursen full 270 Fast Talk Labs We discuss the questions of whether a low-carbohydrate diet truly hurts performance and if it is better for our health.  Learn more about your ad choices. Visit megaphone.fm/adchoices We discuss the questions of whether a low-carbohydrate diet truly hurts performance and if it is better for our health. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4950 no Fast Talk Femmes Podcast: The Return on Investment in Women’s Sport—with Kate Veronneau Learn about Zwift's return on investment into women's cycling through the Zwift Academy and work with the UCI and ASO. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 13 Jun 2023 12:00:00 -0000 The Return on Investment in Women’s Sport—with Kate Veronneau full 113 Fast Talk Labs Learn about Zwift's return on investment into women's cycling through the Zwift Academy and work with the UCI and ASO. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn about Zwift's return on investment into women's cycling through the Zwift Academy and work with the UCI and ASO.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2979 271: Nerd Lab: Touching on the Extraordinary Body of Research of Dr. John Hawley We dive into the work of Dr. John Hawley – he has produced many seminal studies and papers in exercise science since the 1990s. Today, we wilk look at a few of his key papers on carbohydrates and how we adapt.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Jun 2023 11:00:00 -0000 Touching on the Extraordinary Body of Research of Dr. John Hawley full 271 Fast Talk Labs We dive into the work of Dr. John Hawley – he has produced many seminal studies and papers in exercise science since the 1990s. Today, we wilk look at a few of his key papers on carbohydrates and how we adapt.  Learn more about your ad choices. Visit megaphone.fm/adchoices We dive into the work of Dr. John Hawley – he has produced many seminal studies and papers in exercise science since the 1990s. Today, we wilk look at a few of his key papers on carbohydrates and how we adapt. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3217 270: Structured Training Plans, Building a Base for Attacks, and Contradicting the Science Rob, Grant, and Trevor are back with another Potluck Episode.  We discuss a host of odd, interesting, and humorous training topics in this week’s show. For Show Notes and Transcripts Visit: www.FastTalkLabs.com/potluck-discussion-structured-training-plans-building-a-base-for-attacks-and-contradicting-the-science Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Jun 2023 11:00:00 -0000 Structured Training Plans, Building a Base for Attacks, and Contradicting the Science full 270 Fast Talk Labs Rob, Grant, and Trevor are back with another Potluck Episode.  We discuss a host of odd, interesting, and humorous training topics in this week’s show. For Show Notes and Transcripts Visit: www.FastTalkLabs.com/potluck-discussion-structured-training-plans-building-a-base-for-attacks-and-contradicting-the-science Learn more about your ad choices. Visit megaphone.fm/adchoices Rob, Grant, and Trevor are back with another Potluck Episode.  We discuss a host of odd, interesting, and humorous training topics in this week’s show.


For Show Notes and Transcripts Visit: www.FastTalkLabs.com/potluck-discussion-structured-training-plans-building-a-base-for-attacks-and-contradicting-the-science

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3833 no Fast Talk Femme Podcast: Increasing Longevity in Endurance Sport - with Katerina Nash Learn how to maximize your endurance sport for a lifetime. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 30 May 2023 17:53:43 -0000 Increasing Longevity in Endurance Sport - with Katerina Nash full 112 Fast Talk Labs Learn how to maximize your endurance sport for a lifetime. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn how to maximize your endurance sport for a lifetime.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3374 269: Getting Through Serious Injury with Dr. Andy Pruitt and Dr. Julie Emmerman All athletes fear the injury that takes years to recover from or permanently changes their lives. We talk with several experts, including Taylor Phinney, on how to manage serious injury and find yourself again.  For show notes and transcripts visit: https://www.fasttalklabs.com/getting-through-serious-injury Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 May 2023 11:00:00 -0000 Getting Through Serious Injury with Dr. Andy Pruitt and Dr. Julie Emmerman full 269 Fast Talk Labs All athletes fear the injury that takes years to recover from or permanently changes their lives. We talk with several experts, including Taylor Phinney, on how to manage serious injury and find yourself again.  For show notes and transcripts visit: https://www.fasttalklabs.com/getting-through-serious-injury Learn more about your ad choices. Visit megaphone.fm/adchoices All athletes fear the injury that takes years to recover from or permanently changes their lives. We talk with several experts, including Taylor Phinney, on how to manage serious injury and find yourself again. 


For show notes and transcripts visit: https://www.fasttalklabs.com/getting-through-serious-injury

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5201 no 268: Favorite Workouts—Race Season Edition! We hear from Fast Talk all-star guests like Lachlan Morton and Stephen Hyde about their favorite race season HIIT work.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 May 2023 11:00:00 -0000 Favorite Workouts—Race Season Edition! full 268 Fast Talk Labs We hear from Fast Talk all-star guests like Lachlan Morton and Stephen Hyde about their favorite race season HIIT work.  Learn more about your ad choices. Visit megaphone.fm/adchoices We hear from Fast Talk all-star guests like Lachlan Morton and Stephen Hyde about their favorite race season HIIT work. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3522 Fast Talk Femmes Podcast: How to Avoid Overtraining—with Dr. Trent Stellingwerff Learn how to get the most from your training and fueling—and avoid the pitfalls of overtraining—with advice from a leading academic.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 16 May 2023 11:00:00 -0000 How to Avoid Overtraining—with Dr. Trent Stellingwerff full Fast Talk Labs Learn how to get the most from your training and fueling—and avoid the pitfalls of overtraining—with advice from a leading academic.  Learn more about your ad choices. Visit megaphone.fm/adchoices Learn how to get the most from your training and fueling—and avoid the pitfalls of overtraining—with advice from a leading academic. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3831 267: Are Your Interval Workouts Effective?—with Dr. Stephen Seiler Interval workouts are often tough and many athletes finish them wondering if they were effective. We discuss how to get the most from your interval workouts with Dr. Stephen Seiler. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 May 2023 11:00:00 -0000 Are Your Interval Workouts Effective?—with Dr. Stephen Seiler full 267 Fast Talk Labs Interval workouts are often tough and many athletes finish them wondering if they were effective. We discuss how to get the most from your interval workouts with Dr. Stephen Seiler. Learn more about your ad choices. Visit megaphone.fm/adchoices Interval workouts are often tough and many athletes finish them wondering if they were effective. We discuss how to get the most from your interval workouts with Dr. Stephen Seiler.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6123 266: Is the Rise of Wearable Devices Helping or Hindering Our Training? There has been an explosion in new metrics on wearable devices including oxygen saturation, sleep analysis, and glucose monitoring, but how much should we rely on them and do they really help us?  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 May 2023 11:00:00 -0000 Is the Rise of Wearable Devices Helping or Hindering Our Training? full 266 Fast Talk Labs There has been an explosion in new metrics on wearable devices including oxygen saturation, sleep analysis, and glucose monitoring, but how much should we rely on them and do they really help us?  Learn more about your ad choices. Visit megaphone.fm/adchoices There has been an explosion in new metrics on wearable devices including oxygen saturation, sleep analysis, and glucose monitoring, but how much should we rely on them and do they really help us? 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4789 Fast Talk Femmes Podcast: Dr. Julie Emmerman on Maximizing Your Mental Game What happens between your ears is every bit as important as what happens in your muscles. We talk goals, mindset, body image, and more with sport psychologist Dr. Julie Emmerman.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 02 May 2023 11:00:00 -0000 Dr. Julie Emmerman on Maximizing Your Mental Game full 110 Fast Talk Labs What happens between your ears is every bit as important as what happens in your muscles. We talk goals, mindset, body image, and more with sport psychologist Dr. Julie Emmerman.  Learn more about your ad choices. Visit megaphone.fm/adchoices What happens between your ears is every bit as important as what happens in your muscles. We talk goals, mindset, body image, and more with sport psychologist Dr. Julie Emmerman. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2622 265: Are Training Zones Dead? Training zones have served an important role for decades, but with the sophistication of training software and portable devices, do they still have a place? Show Notes and more info: www.FastTalkLabs.com/are-training-zones-dead Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Apr 2023 11:00:00 -0000 Are Training Zones Dead? full 265 Fast Talk Labs Training zones have served an important role for decades, but with the sophistication of training software and portable devices, do they still have a place? Show Notes and more info: www.FastTalkLabs.com/are-training-zones-dead Learn more about your ad choices. Visit megaphone.fm/adchoices Training zones have served an important role for decades, but with the sophistication of training software and portable devices, do they still have a place?

Show Notes and more info: www.FastTalkLabs.com/are-training-zones-dead

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]]> 3916 no 264: The Importance of Staying Present in Training and Racing If Coach Holicky could boil sports psychology down to one concept, it’s being present in everything we do. We explore this concept and how it ties together mental toughness, motivation, and even pain tolerance.   For more information and show notes visit: www.FastTalkLabs.com/the-importance-of-staying-present-in-training-and-racing Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Apr 2023 11:00:00 -0000 The Importance of Staying Present in Training and Racing full 264 Fast Talk Labs 264 If Coach Holicky could boil sports psychology down to one concept, it’s being present in everything we do. We explore this concept and how it ties together mental toughness, motivation, and even pain tolerance.   For more information and show notes visit: www.FastTalkLabs.com/the-importance-of-staying-present-in-training-and-racing Learn more about your ad choices. Visit megaphone.fm/adchoices If Coach Holicky could boil sports psychology down to one concept, it’s being present in everything we do. We explore this concept and how it ties together mental toughness, motivation, and even pain tolerance.  

For more information and show notes visit: www.FastTalkLabs.com/the-importance-of-staying-present-in-training-and-racing

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3644 Fast Talk Femmes Podcast: USA Cycling's Brendan Quirk on Elevating Women's Cycling We chat with USAC's CEO about the road ahead for women's cycling.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 18 Apr 2023 11:00:00 -0000 USA Cycling's Brendan Quirk on Elevating Women's Cycling full 109 Fast Talk Labs We chat with USAC's CEO about the road ahead for women's cycling.  Learn more about your ad choices. Visit megaphone.fm/adchoices We chat with USAC's CEO about the road ahead for women's cycling. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4506 263: Nerd Lab- Geeking Out on Dr. Paul Laursen's HIIT Research We cover some of the seminal research from Dr. Laursen on high-intensity interval training and dehydration.  For more information - Show Notes - Links - Summary: https://www.fasttalklabs.com/fast-talk/nerd-lab-geeking-out-on-dr-paul-laursens-hiit-research/ Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Apr 2023 11:00:00 -0000 Nerd Lab: Geeking Out on Dr. Paul Laursen's HIIT Research full 263 Fast Talk Labs We cover some of the seminal research from Dr. Laursen on high-intensity interval training and dehydration.  For more information - Show Notes - Links - Summary: https://www.fasttalklabs.com/fast-talk/nerd-lab-geeking-out-on-dr-paul-laursens-hiit-research/ Learn more about your ad choices. Visit megaphone.fm/adchoices We cover some of the seminal research from Dr. Laursen on high-intensity interval training and dehydration. 

For more information - Show Notes - Links - Summary: https://www.fasttalklabs.com/fast-talk/nerd-lab-geeking-out-on-dr-paul-laursens-hiit-research/

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3736 no 262: Is Social Media Impacting Your Training and Racing? In this week's Fast Talk podcast, we discuss the impact digital media can have on the physical, mental, and emotional health of athletes.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Apr 2023 11:00:00 -0000 Is Social Media Impacting Your Training and Racing? full 262 Fast Talk Labs 262 In this week's Fast Talk podcast, we discuss the impact digital media can have on the physical, mental, and emotional health of athletes.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this week's Fast Talk podcast, we discuss the impact digital media can have on the physical, mental, and emotional health of athletes. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4293 no Fast Talk Femmes Podcast: The Importance of Strength Training for the Female Endurance Athlete In our latest Fast Talk Femmes episode, we talk with top strength coach Erin Carson on how female athletes can get the most from their time in the gym.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 04 Apr 2023 11:00:00 -0000 The Importance of Strength Training for the Female Endurance Athlete full 108 Fast Talk Labs In our latest Fast Talk Femmes episode, we talk with top strength coach Erin Carson on how female athletes can get the most from their time in the gym.  Learn more about your ad choices. Visit megaphone.fm/adchoices In our latest Fast Talk Femmes episode, we talk with top strength coach Erin Carson on how female athletes can get the most from their time in the gym. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4766 261: Diving Deep into the Pain Cave What is pain—and how can we learn to tolerate it in training and racing? We find out on our latest Fast Talk podcast where we're joined by neuroscientist Dr. Scott Frey. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Mar 2023 11:00:00 -0000 Diving Deep into the Pain Cave full 261 Fast Talk Labs What is pain—and how can we learn to tolerate it in training and racing? We find out on our latest Fast Talk podcast where we're joined by neuroscientist Dr. Scott Frey. Learn more about your ad choices. Visit megaphone.fm/adchoices What is pain—and how can we learn to tolerate it in training and racing? We find out on our latest Fast Talk podcast where we're joined by neuroscientist Dr. Scott Frey.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4652 260: Are You Ready for Race Season? In this week's episode, our hosts talk about the best work to do leading into the race season, getting meditative during intervals, and preparing for an epic event.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Mar 2023 11:00:00 -0000 Are You Ready for Race Season? full 260 Fast Talk Labs In this week's episode, our hosts talk about the best work to do leading into the race season, getting meditative during intervals, and preparing for an epic event.   Learn more about your ad choices. Visit megaphone.fm/adchoices In this week's episode, our hosts talk about the best work to do leading into the race season, getting meditative during intervals, and preparing for an epic event.  

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3463 no Fast Talk Femmes Podcast: Training During Pregnancy—with Catherine Cram There's an abundance of myths about training while pregnant and returning to activity postpartum. Our guest on this show is an expert in the field who helps separate fact from fiction with the latest research and knowledge. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 21 Mar 2023 11:00:00 -0000 Training During Pregnancy—with Catherine Cram full 107 Fast Talk Labs There's an abundance of myths about training while pregnant and returning to activity postpartum. Our guest on this show is an expert in the field who helps separate fact from fiction with the latest research and knowledge. Learn more about your ad choices. Visit megaphone.fm/adchoices There's an abundance of myths about training while pregnant and returning to activity postpartum. Our guest on this show is an expert in the field who helps separate fact from fiction with the latest research and knowledge.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4541 259: Carbohydrates: The Good, The Bad, and The Ugly—with Dr. Asker Jeukendrup  We know we need carbs for training and racing, but what impact do they have on our health?   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Mar 2023 11:00:00 -0000 Carbohydrates: The Good, The Bad, and The Ugly—with Dr. Asker Jeukendrup  full 259 Fast Talk Labs We know we need carbs for training and racing, but what impact do they have on our health?   Learn more about your ad choices. Visit megaphone.fm/adchoices We know we need carbs for training and racing, but what impact do they have on our health?  

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4866 258: Do Top Athletes Make Top Coaches? - With Melanie McQuaid Former XTERRA world champion and coach Melanie McQuaid talks with us about the pros and cons of top athletes becoming coaches. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Mar 2023 12:00:00 -0000 Do Top Athletes Make Top Coaches? - With Melanie McQuaid full 258 Fast Talk Labs Former XTERRA world champion and coach Melanie McQuaid talks with us about the pros and cons of top athletes becoming coaches. Learn more about your ad choices. Visit megaphone.fm/adchoices Former XTERRA world champion and coach Melanie McQuaid talks with us about the pros and cons of top athletes becoming coaches.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3406 no Fast Talk Femmes Podcast: Developing the Next Generation—with Julia Violich How do you attract, nurture, and retain talented young riders? We find out in the latest Fast Talk Femmes podcast. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 07 Mar 2023 12:00:00 -0000 Developing the Next Generation—with Julia Violich full 106 Fast Talk Labs How do you attract, nurture, and retain talented young riders? We find out in the latest Fast Talk Femmes podcast. Learn more about your ad choices. Visit megaphone.fm/adchoices How do you attract, nurture, and retain talented young riders? We find out in the latest Fast Talk Femmes podcast.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3725 257: Dr. Iñigo San Millán Special: Developing Young Talent in the Pro Peloton At age 18, Spanish cyclist Juan Ayuso signed with World Tour team UAE Team Emirates. In this podcast, Dr. San Millán discusses Ayuso's successful move to the pro peloton and the obstacles facing American junior cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Mar 2023 12:00:00 -0000 Dr. Iñigo San Millán Special: Developing Young Talent in the Pro Peloton full 257 Fast Talk Labs At age 18, Spanish cyclist Juan Ayuso signed with World Tour team UAE Team Emirates. In this podcast, Dr. San Millán discusses Ayuso's successful move to the pro peloton and the obstacles facing American junior cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices At age 18, Spanish cyclist Juan Ayuso signed with World Tour team UAE Team Emirates. In this podcast, Dr. San Millán discusses Ayuso's successful move to the pro peloton and the obstacles facing American junior cyclists.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2593 256: Race Stress, Threshold Work, and Dealing with Health Setbacks In this week’s show, we talk about how we deal with the stress of competition, whether threshold intervals are so yesterday, and the mental side of dealing with health setbacks.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Feb 2023 12:00:00 -0000 Race Stress, Threshold Work, and Dealing with Health Setbacks full 256 Fast Talk Labs In this week’s show, we talk about how we deal with the stress of competition, whether threshold intervals are so yesterday, and the mental side of dealing with health setbacks.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s show, we talk about how we deal with the stress of competition, whether threshold intervals are so yesterday, and the mental side of dealing with health setbacks. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3673 no Fast Talk Femmes Podcast: Understanding Relative Energy Deficiency in Sport—with Dr. Emily Kraus In the latest episode of Fast Talk Femmes, we learn more about RED-S, its effects on female endurance athletes, and ways to prevent it.  Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 21 Feb 2023 12:00:00 -0000 Understanding Relative Energy Deficiency in Sport—with Dr. Emily Kraus full Fast Talk Labs In the latest episode of Fast Talk Femmes, we learn more about RED-S, its effects on female endurance athletes, and ways to prevent it.  Learn more about your ad choices. Visit megaphone.fm/adchoices In the latest episode of Fast Talk Femmes, we learn more about RED-S, its effects on female endurance athletes, and ways to prevent it. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2761 255: Learning About the Biopsychosocial Approach to Training Dr. Michael Crawley and Andy Kirkland join us to talk about what they’ve learned working and training with top Ethiopian runners.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Feb 2023 12:00:00 -0000 Learning About the Biopsychosocial Approach to Training full 255 Fast Talk Labs Dr. Michael Crawley and Andy Kirkland join us to talk about what they’ve learned working and training with top Ethiopian runners.  Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Michael Crawley and Andy Kirkland join us to talk about what they’ve learned working and training with top Ethiopian runners. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4379 no 254: The House and the Storm - A Metaphor for Training In this summary episode, Coach Connor shares a metaphor he developed to explain to all of his athletes how our bodies adapt to training. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Feb 2023 12:00:00 -0000 The House and the Storm - A Metaphor for Training full 254 Fast Talk Labs In this summary episode, Coach Connor shares a metaphor he developed to explain to all of his athletes how our bodies adapt to training. Learn more about your ad choices. Visit megaphone.fm/adchoices In this summary episode, Coach Connor shares a metaphor he developed to explain to all of his athletes how our bodies adapt to training.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3533 Fast Talk Femmes Podcast: Inside the Pro Peloton—with Carmen Small In the latest episode of our female-specific podcast, we chat with the director sportif of one of the most successful women's WorldTour teams. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 07 Feb 2023 17:58:47 -0000 Inside the Pro Peloton—with Carmen Small full 104 Fast Talk Labs In the latest episode of our female-specific podcast, we chat with the director sportif of one of the most successful women's WorldTour teams. Learn more about your ad choices. Visit megaphone.fm/adchoices In the latest episode of our female-specific podcast, we chat with the director sportif of one of the most successful women's WorldTour teams.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3306 253: The Physiology of Base Season—with Dr. Iñigo San Millán We do a deep-dive with listener-favorite Dr. Iñigo San Millán about the goals of training in the base months and how to best execute that training.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Feb 2023 12:00:00 -0000 The Physiology of Base Season—with Dr. Iñigo San Millán full 253 Fast Talk Labs We do a deep-dive with listener-favorite Dr. Iñigo San Millán about the goals of training in the base months and how to best execute that training.   Learn more about your ad choices. Visit megaphone.fm/adchoices We do a deep-dive with listener-favorite Dr. Iñigo San Millán about the goals of training in the base months and how to best execute that training.  

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4975 252: Nerd Lab: Variable-Paced Intervals and Vibration Plates In this special Nerd Lab episode, we focus on three recent studies published by Dr. Bent Ronnestad that are all focused on improving time at VO2max Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Jan 2023 12:00:00 -0000 Nerd Lab: Variable-Paced Intervals and Vibration Plates full 252 Fast Talk Labs In this special Nerd Lab episode, we focus on three recent studies published by Dr. Bent Ronnestad that are all focused on improving time at VO2max Learn more about your ad choices. Visit megaphone.fm/adchoices In this special Nerd Lab episode, we focus on three recent studies published by Dr. Bent Ronnestad that are all focused on improving time at VO2max

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2976 Fast Talk Femmes Podcast: Fueling for Performance—with Dr. Dana Lis We chat with high-performance sports dietitian and researcher Dr. Dana Lis about how female athletes can get the most from their nutrition. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 24 Jan 2023 20:13:00 -0000 Fueling for Performance—with Dr. Dana Lis full 103 Fast Talk Labs We chat with high-performance sports dietitian and researcher Dr. Dana Lis about how female athletes can get the most from their nutrition. Learn more about your ad choices. Visit megaphone.fm/adchoices We chat with high-performance sports dietitian and researcher Dr. Dana Lis about how female athletes can get the most from their nutrition.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4669 251: Time at VO2max: An Important Metric You Probably Haven’t Heard Of Time at VO2max is driving the recent research on what makes the most effective intervals, but is it a good metric to use? We find out on this week's Fast Talk podcast.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Jan 2023 05:00:00 -0000 Time at VO2max: An Important Metric You Probably Haven’t Heard Of full 251 Fast Talk Labs Time at VO2max is driving the recent research on what makes the most effective intervals, but is it a good metric to use? We find out on this week's Fast Talk podcast.  Learn more about your ad choices. Visit megaphone.fm/adchoices Time at VO2max is driving the recent research on what makes the most effective intervals, but is it a good metric to use? We find out on this week's Fast Talk podcast. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3784 250: Why Setting Goals This Season is Important—and How to Do It with Joe Friel and Neal Henderson We all need goals to help us stay on track, but what's the secret to effective goal setting? Top Coaches Joe Friel and Neal Henderson share their secrets from working with both Top Pros and Amateurs alike. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 13 Jan 2023 00:00:00 -0000 Why Setting Goals This Season is Important—and How to Do It with Joe Friel and Neal Henderson full 250 Fast Talk Labs We all need goals to help us stay on track, but what's the secret to effective goal setting? Top Coaches Joe Friel and Neal Henderson share their secrets from working with both Top Pros and Amateurs alike. Learn more about your ad choices. Visit megaphone.fm/adchoices We all need goals to help us stay on track, but what's the secret to effective goal setting? Top Coaches Joe Friel and Neal Henderson share their secrets from working with both Top Pros and Amateurs alike.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4441 Fast Talk Femmes Podcast: Should Endurance Athletes Train to Their Menstrual Cycles? In this first episode of our new female-specific podcast, we chat with dietitian and author Jennifer Sygo about all aspects of sports nutrition as it relates to the female endurance athlete. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 10 Jan 2023 12:30:00 -0000 Sports Nutrition for Female Endurance Athletes—with Jennifer Sygo full 102 Fast Talk Labs In this first episode of our new female-specific podcast, we chat with dietitian and author Jennifer Sygo about all aspects of sports nutrition as it relates to the female endurance athlete. Learn more about your ad choices. Visit megaphone.fm/adchoices In this first episode of our new female-specific podcast, we chat with dietitian and author Jennifer Sygo about all aspects of sports nutrition as it relates to the female endurance athlete.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4223 Introducing the Fast Talk Femmes Podcast—with Julie Young and Dede Barry Learn more about what female endurance athletes need to thrive with our new podcast, hosted by two former pro cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 10 Jan 2023 12:00:00 -0000 full 101 Fast Talk Labs Learn more about what female endurance athletes need to thrive with our new podcast, hosted by two former pro cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn more about what female endurance athletes need to thrive with our new podcast, hosted by two former pro cyclists.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 449 249: Finding True Motivation—with Sonya Looney Understanding your sources of motivation can be key to achieving your athletic potential, yet it's a topic that can also be surprisingly complex. We talk with mental performance expert Sonya Looney on how to find your motivation. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Jan 2023 12:00:00 -0000 Finding True Motivation—with Sonya Looney full 249 Fast Talk Labs Understanding your sources of motivation can be key to achieving your athletic potential, yet it's a topic that can also be surprisingly complex. We talk with mental performance expert Sonya Looney on how to find your motivation. Learn more about your ad choices. Visit megaphone.fm/adchoices Understanding your sources of motivation can be key to achieving your athletic potential, yet it's a topic that can also be surprisingly complex. We talk with mental performance expert Sonya Looney on how to find your motivation.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3535 248: Favorite Fast Talk Podcast Moments of 2022 Our hosts pick their favorite podcasting moments from 2022 with a variety of fun and informative guests.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Dec 2022 12:00:00 -0000 Favorite Fast Talk Podcast Moments of 2022 full 248 Fast Talk Labs Our hosts pick their favorite podcasting moments from 2022 with a variety of fun and informative guests.  Learn more about your ad choices. Visit megaphone.fm/adchoices Our hosts pick their favorite podcasting moments from 2022 with a variety of fun and informative guests. 

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]]> 3541 247: Going Long, Very Long—with Dede Griesbauer We’re joined by Dede Griesbauer who just won the Ultraman world championships at the age of 52. She talks with us about what it takes to win one of the world’s most grueling events.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Dec 2022 12:00:00 -0000 Going Long, Very Long—with Dede Griesbauer full 247 Fast Talk Labs We’re joined by Dede Griesbauer who just won the Ultraman world championships at the age of 52. She talks with us about what it takes to win one of the world’s most grueling events.   Learn more about your ad choices. Visit megaphone.fm/adchoices We’re joined by Dede Griesbauer who just won the Ultraman world championships at the age of 52. She talks with us about what it takes to win one of the world’s most grueling events.  

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]]> 3532 246: Getting Comfortable being Uncomfortable In this week’s show, we talk about training over the holidays, why discomfort is important to our development, and our goals for 2023.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Dec 2022 12:00:00 -0000 Getting Comfortable being Uncomfortable full 246 Fast Talk Labs In this week’s show, we talk about training over the holidays, why discomfort is important to our development, and our goals for 2023.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s show, we talk about training over the holidays, why discomfort is important to our development, and our goals for 2023. 

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]]> 3015 245: Is There a Value to the One-Hour Easy Ride? We all understand the purpose of high-intensity intervals and long endurance rides, but is there a value to kitting up and doing a workout that’s both short and easy?  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Dec 2022 12:00:00 -0000 Is There a Value to the One-Hour Easy Ride? full 245 Fast Talk Labs We all understand the purpose of high-intensity intervals and long endurance rides, but is there a value to kitting up and doing a workout that’s both short and easy?  Learn more about your ad choices. Visit megaphone.fm/adchoices We all understand the purpose of high-intensity intervals and long endurance rides, but is there a value to kitting up and doing a workout that’s both short and easy? 

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]]> 4036 244: Episode Three of The Stephen Seiler Podcast: Inside a Top European Cycling Team Espen Aareskjold, coach of Uno-X Pro Cycling, talks with Dr. Seiler about how they develop some of the best cyclists in the world.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Dec 2022 12:00:00 -0000 Episode Three of The Stephen Seiler Podcast: Inside a Top European Cycling Team full 244 Fast Talk Labs Espen Aareskjold, coach of Uno-X Pro Cycling, talks with Dr. Seiler about how they develop some of the best cyclists in the world.  Learn more about your ad choices. Visit megaphone.fm/adchoices Espen Aareskjold, coach of Uno-X Pro Cycling, talks with Dr. Seiler about how they develop some of the best cyclists in the world. 

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]]> 3211 243: What Happens When We Stop Training? - with Dr. Iñigo Mujika We explore what happens to our bodies when we stop training for a period of time and address how to successfully navigate the effects of detraining. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 23 Nov 2022 12:00:00 -0000 What Happens When We Stop Training? - with Dr. Iñigo Mujika full 243 Fast Talk Labs We explore what happens to our bodies when we stop training for a period of time and address how to successfully navigate the effects of detraining. Learn more about your ad choices. Visit megaphone.fm/adchoices We explore what happens to our bodies when we stop training for a period of time and address how to successfully navigate the effects of detraining.

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]]> 4036 242: Welcoming Fast Talk's Great Brit—with Emma-Kate Lidbury The former pro triathlete and managing editor of Triathlete joins the podcast and talks with us about what brought her to Fast Talk Labs.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Nov 2022 12:00:00 -0000 Welcoming Fast Talk's Great Brit—with Emma-Kate Lidbury full 242 Fast Talk Labs The former pro triathlete and managing editor of Triathlete joins the podcast and talks with us about what brought her to Fast Talk Labs.  Learn more about your ad choices. Visit megaphone.fm/adchoices The former pro triathlete and managing editor of Triathlete joins the podcast and talks with us about what brought her to Fast Talk Labs. 

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]]> 2664 241: Neural Networks: Possibly the Best Training Tech You’ve Never Heard of—with Alan Couzens We live in an era of data overload, so knowing how to interpret that data is key. Alan Couzens talks with us about how neural networks may be that answer. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Nov 2022 12:00:00 -0000 Neural Networks: Possibly the Best Training Tech You’ve Never Heard of—with Alan Couzens full 241 Fast Talk Labs We live in an era of data overload, so knowing how to interpret that data is key. Alan Couzens talks with us about how neural networks may be that answer. Learn more about your ad choices. Visit megaphone.fm/adchoices We live in an era of data overload, so knowing how to interpret that data is key. Alan Couzens talks with us about how neural networks may be that answer.

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]]> 3515 240: Should Cyclists Run and Should Runners Cycle? - with Lauren Vallee Coach Lauren Vallee talks with us about how cyclists and runners can incorporate the other sport into their training, not only to improve health, but to increase their performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Nov 2022 11:00:00 -0000 Should Cyclists Run and Should Runners Cycle? - with Lauren Vallee full 240 Fast Talk Labs Coach Lauren Vallee talks with us about how cyclists and runners can incorporate the other sport into their training, not only to improve health, but to increase their performance.  Learn more about your ad choices. Visit megaphone.fm/adchoices Coach Lauren Vallee talks with us about how cyclists and runners can incorporate the other sport into their training, not only to improve health, but to increase their performance. 

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]]> 4343 239: When Good Intervals Go Bad, the Best Way to Train VO2max, and More—with Jon Tarkington USA Cycling’s head of coach development joins us to answer questions about training, coaching, why young riders are winning Grand Tours, and plenty more.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Oct 2022 11:00:00 -0000 When Good Intervals Go Bad, the Best Way to Train VO2max, and More—with Jon Tarkington full 239 Fast Talk Labs USA Cycling’s head of coach development joins us to answer questions about training, coaching, why young riders are winning Grand Tours, and plenty more.  Learn more about your ad choices. Visit megaphone.fm/adchoices USA Cycling’s head of coach development joins us to answer questions about training, coaching, why young riders are winning Grand Tours, and plenty more. 

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]]> 3757 238: Potluck Discussion - Is It the End of the Road for the North American Racing Scene? In this week’s show, we talk about whether gravel racing can save North American racing, if adding a Zwift race to your interval work is still good training, and techniques our hosts use to keep in balance. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Oct 2022 11:00:00 -0000 Potluck Discussion - Is It the End of the Road for the North American Racing Scene? full 238 Fast Talk Labs In this week’s show, we talk about whether gravel racing can save North American racing, if adding a Zwift race to your interval work is still good training, and techniques our hosts use to keep in balance. Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s show, we talk about whether gravel racing can save North American racing, if adding a Zwift race to your interval work is still good training, and techniques our hosts use to keep in balance.

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]]> 3383 237: Was That the Greatest Ironman World Championship Ever? Talking to us from the Big Island of Hawaii, we chat with Coach Ryan Bolton on all things Kona and get his expert analysis on some epic record-breaking racing.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Oct 2022 11:00:00 -0000 Was That the Greatest Ironman World Championship Ever? full 237 Fast Talk Labs Talking to us from the Big Island of Hawaii, we chat with Coach Ryan Bolton on all things Kona and get his expert analysis on some epic record-breaking racing.  Learn more about your ad choices. Visit megaphone.fm/adchoices Talking to us from the Big Island of Hawaii, we chat with Coach Ryan Bolton on all things Kona and get his expert analysis on some epic record-breaking racing. 

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]]> 3740 236: Episode Two of the Stephen Seiler Podcast - A Brief History of Exercise Physiology In this second part of a limited series recorded by Dr. Stephen Seiler, he gives the history of exercise physiology research and answers many questions about why research is the way it is. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Oct 2022 11:00:00 -0000 Episode Two of the Stephen Seiler Podcast: A Brief History of Exercise Physiology full 236 Fast Talk Labs In this second part of a limited series recorded by Dr. Stephen Seiler, he gives the history of exercise physiology research and answers many questions about why research is the way it is. Learn more about your ad choices. Visit megaphone.fm/adchoices In this second part of a limited series recorded by Dr. Stephen Seiler, he gives the history of exercise physiology research and answers many questions about why research is the way it is.


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]]> 3705 235: Can Cyclocross Make You a Stronger, Faster Cyclist? Whether you’re a roadie, a mountain biker or a triathlete, the unique demands of cyclocross mean it can make you better at your preferred discipline. On this week’s show we chat with cyclocross experts Grant Holicky and Stephen Hyde about the many benefits of ‘cross. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Sep 2022 11:00:00 -0000 Can Cyclocross Make You a Stronger, Faster Cyclist? full 235 Fast Talk Labs Whether you’re a roadie, a mountain biker or a triathlete, the unique demands of cyclocross mean it can make you better at your preferred discipline. On this week’s show we chat with cyclocross experts Grant Holicky and Stephen Hyde about the many benefits of ‘cross. Learn more about your ad choices. Visit megaphone.fm/adchoices Whether you’re a roadie, a mountain biker or a triathlete, the unique demands of cyclocross mean it can make you better at your preferred discipline. On this week’s show we chat with cyclocross experts Grant Holicky and Stephen Hyde about the many benefits of ‘cross.

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]]> 3957 234: Nerd Lab - Are All High-Intensity Intervals Created Equal? Physiologist Rob Pickels nerds out with Trevor Connor on four recent studies that span a wide range of topics, from the benefits of percussive massagers for strength work to the impact of pregnancy on elite runners. Tune in to find out more. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Sep 2022 11:00:00 -0000 Nerd Lab: Are All High-Intensity Intervals Created Equal? full 234 Fast Talk Labs Physiologist Rob Pickels nerds out with Trevor Connor on four recent studies that span a wide range of topics, from the benefits of percussive massagers for strength work to the impact of pregnancy on elite runners. Tune in to find out more. Learn more about your ad choices. Visit megaphone.fm/adchoices Physiologist Rob Pickels nerds out with Trevor Connor on four recent studies that span a wide range of topics, from the benefits of percussive massagers for strength work to the impact of pregnancy on elite runners. Tune in to find out more.


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]]> 3206 233: How Your Brain Can Make or Break Your Performance Neuroscience isn’t an exciting term, but it can be one of the most important factors in how well our muscles perform. We talk about this fascinating connection between mind and body with Dr. Scott Frey. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Sep 2022 11:00:00 -0000 How Your Brain Can Make or Break Your Performance full 233 Fast Talk Labs Neuroscience isn’t an exciting term, but it can be one of the most important factors in how well our muscles perform. We talk about this fascinating connection between mind and body with Dr. Scott Frey. Learn more about your ad choices. Visit megaphone.fm/adchoices Neuroscience isn’t an exciting term, but it can be one of the most important factors in how well our muscles perform. We talk about this fascinating connection between mind and body with Dr. Scott Frey.

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]]> 4245 232: Potluck Discussion: Angling Our Hoods, Reconsidering Long Thresholds, and Extreme Measures In this week’s show, we talk about whether there is a benefit to angling our hoods, long thresholds vs. short thresholds, and what extreme measures we have gone to for racing or training. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Sep 2022 11:00:00 -0000 Angling Our Hoods, Reconsidering Long Thresholds, and Extreme Measures full 232 Fast Talk Labs In this week’s show, we talk about whether there is a benefit to angling our hoods, long thresholds vs. short thresholds, and what extreme measures we have gone to for racing or training. Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s show, we talk about whether there is a benefit to angling our hoods, long thresholds vs. short thresholds, and what extreme measures we have gone to for racing or training.

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]]> 2787 231: Maximizing the Physiology and Performance of the Female Athlete - with Dr. Stacy Sims "Women are not small men" is a phrase synonymous with Stacy Sims—and in this show, we find out exactly what that means. Tune in to learn just how important it is for coaches and female athletes to adapt training so that women’s physiology can be used to harness their strengths—not hinder them—throughout their athletic lives.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Sep 2022 11:00:00 -0000 Maximizing the Physiology and Performance of the Female Athlete - with Dr. Stacy Sims full 231 Fast Talk Labs "Women are not small men" is a phrase synonymous with Stacy Sims—and in this show, we find out exactly what that means. Tune in to learn just how important it is for coaches and female athletes to adapt training so that women’s physiology can be used to harness their strengths—not hinder them—throughout their athletic lives.  Learn more about your ad choices. Visit megaphone.fm/adchoices "Women are not small men" is a phrase synonymous with Stacy Sims—and in this show, we find out exactly what that means. Tune in to learn just how important it is for coaches and female athletes to adapt training so that women’s physiology can be used to harness their strengths—not hinder them—throughout their athletic lives. 

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]]> 4731 230: Episode One of The Stephen Seiler Podcast: Dr. Seiler and the Heart This is our first episode of a limited series recorded with Dr. Stephen Seiler. In this episode, Seiler explains his history, then talks about something near and dear to him and all of us: the heart. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Aug 2022 11:00:00 -0000 Episode One of The Stephen Seiler Podcast: Dr. Seiler and the Heart full 230 Fast Talk Labs This is our first episode of a limited series recorded with Dr. Stephen Seiler. In this episode, Seiler explains his history, then talks about something near and dear to him and all of us: the heart. Learn more about your ad choices. Visit megaphone.fm/adchoices This is our first episode of a limited series recorded with Dr. Stephen Seiler. In this episode, Seiler explains his history, then talks about something near and dear to him and all of us: the heart.

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]]> 3240 229: Doing It All — Pro Triathlete Rach McBride on How to Race and Thrive at Triathlon, Gravel, and Mountain Biking How do you reach the podium in not one sport, but three—and all in the same season? We chat with McBride and their coach, Mateo Mercur, to find out more. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Aug 2022 11:00:00 -0000 Doing It All — Pro Triathlete Rach McBride on How to Race and Thrive at Triathlon, Gravel, and Mountain Biking full 229 Fast Talk Labs How do you reach the podium in not one sport, but three—and all in the same season? We chat with McBride and their coach, Mateo Mercur, to find out more. Learn more about your ad choices. Visit megaphone.fm/adchoices How do you reach the podium in not one sport, but three—and all in the same season? We chat with McBride and their coach, Mateo Mercur, to find out more.

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]]> 4810 228: Potluck Discussion: The Value of Marginal Gains, Attacking in Training Races, and What to Do in an Emergency In this week’s show, we talk about marginal gains in the Tour, how best to approach training races, and what to do if you encounter an emergency mid-ride.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Aug 2022 11:00:00 -0000 Potluck Discussion: The Value of Marginal Gains, Attacking in Training Races, and What to Do in an Emergency full 228 Fast Talk Labs In this week’s show, we talk about marginal gains in the Tour, how best to approach training races, and what to do if you encounter an emergency mid-ride.  Learn more about your ad choices. Visit megaphone.fm/adchoices In this week’s show, we talk about marginal gains in the Tour, how best to approach training races, and what to do if you encounter an emergency mid-ride. 

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]]> 3458 227: How to Make VO2 Max and Threshold Workouts Work for You - with Hunter Allen Threshold and VO2 Max intervals are two of the most common workouts for endurance athletes. However, what is the difference between the two, and how do you best execute each one? We dissect these questions with coach Hunter Allen.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Aug 2022 11:00:00 -0000 How to Make VO2 Max and Threshold Workouts Work for You - with Hunter Allen full 227 Fast Talk Labs Threshold and VO2 Max intervals are two of the most common workouts for endurance athletes. However, what is the difference between the two, and how do you best execute each one? We dissect these questions with coach Hunter Allen.  Learn more about your ad choices. Visit megaphone.fm/adchoices Threshold and VO2 Max intervals are two of the most common workouts for endurance athletes. However, what is the difference between the two, and how do you best execute each one? We dissect these questions with coach Hunter Allen. 

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]]> 4130 226: What Will Coach Education Look Like in the Future? We explore the past, present, and future of coach education with Joe Friel and Jon Tarkington. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Jul 2022 11:00:00 -0000 What Will Coach Education Look Like in the Future? full 226 Fast Talk Labs We explore the past, present, and future of coach education with Joe Friel and Jon Tarkington. Learn more about your ad choices. Visit megaphone.fm/adchoices We explore the past, present, and future of coach education with Joe Friel and Jon Tarkington.

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]]> 3446 225: Is There a Benefit to Altitude Training? - with Dr. Peter Hackett and Jon Jonis Not everything that happens to us at altitude is positive, nor do we all respond the same way. We discuss the ins and outs of altitude camps, and how to make sure you benefit from them. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Jul 2022 11:00:00 -0000 Is There a Benefit to Altitude Training? - with Dr. Peter Hackett and Jon Jonis full 225 Fast Talk Labs Not everything that happens to us at altitude is positive, nor do we all respond the same way. We discuss the ins and outs of altitude camps, and how to make sure you benefit from them. Learn more about your ad choices. Visit megaphone.fm/adchoices Not everything that happens to us at altitude is positive, nor do we all respond the same way. We discuss the ins and outs of altitude camps, and how to make sure you benefit from them.

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]]> 3958 224: Is Virtual Racing the Future? - with Ben Delaney Road racing has been on a decline, while virtual racing has been accelerating as a legitimate type of racing. We discuss what this means for both sports. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Jul 2022 11:00:00 -0000 Is Virtual Racing the Future? - with Ben Delaney full 224 Fast Talk Labs Road racing has been on a decline, while virtual racing has been accelerating as a legitimate type of racing. We discuss what this means for both sports. Learn more about your ad choices. Visit megaphone.fm/adchoices Road racing has been on a decline, while virtual racing has been accelerating as a legitimate type of racing. We discuss what this means for both sports.

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]]> 3581 223: Potluck Discussion - Ideal Mental States, Mixing Energy Systems, and Memorable Failures Our hosts continue their potluck discussion and talk about what’s the ideal mental state for performance, whether we should be consistent with our intervals or not, and why failure is so important for an athlete to experience.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Jul 2022 11:00:00 -0000 Potluck Discussion - Ideal Mental States, Mixing Energy Systems, and Memorable Failures full 223 Fast Talk Labs Our hosts continue their potluck discussion and talk about what’s the ideal mental state for performance, whether we should be consistent with our intervals or not, and why failure is so important for an athlete to experience.  Learn more about your ad choices. Visit megaphone.fm/adchoices Our hosts continue their potluck discussion and talk about what’s the ideal mental state for performance, whether we should be consistent with our intervals or not, and why failure is so important for an athlete to experience. 

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]]> 3015 222: Finding the Balance Between Nutrition and Fueling We discuss the difference between nutrition and fueling, and why focusing on performance versus health can lead to different dietary choices. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Jun 2022 11:00:00 -0000 Finding the Balance Between Nutrition and Fueling full 222 Fast Talk Labs We discuss the difference between nutrition and fueling, and why focusing on performance versus health can lead to different dietary choices. Learn more about your ad choices. Visit megaphone.fm/adchoices We discuss the difference between nutrition and fueling, and why focusing on performance versus health can lead to different dietary choices.

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]]> 4662 221: Addressing Sweat and Electrolyte Loss with Dr. Robert Kenefick We discuss sweat rates, sodium & other electrolyte losses, general guidelines, and how everyone's sweat rates vary with Dr. Robert Kenefick. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Jun 2022 11:00:00 -0000 Addressing Sweat and Electrolyte Loss with Dr. Robert Kenefick full 221 Fast Talk Labs We discuss sweat rates, sodium & other electrolyte losses, general guidelines, and how everyone's sweat rates vary with Dr. Robert Kenefick. Learn more about your ad choices. Visit megaphone.fm/adchoices We discuss sweat rates, sodium & other electrolyte losses, general guidelines, and how everyone's sweat rates vary with Dr. Robert Kenefick.

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]]> 4855 220: Q&A on Burning, Tingling Nether Regions! Exploding Back Pain! + Knee Health and Fitness After 40 with Dr. Andy Pruitt Author and renowned expert on injury and fit, Dr Andy Pruitt, answers questions about back pain, knee issues with increased training, numbness and pain where we sit, and how much we can still adapt as we age.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Jun 2022 11:00:00 -0000 Q&A on Back and Knee Health, “Nether Region” Issues, and Adaptation as We Age with Dr Andy Pruitt full Fast Talk Labs Author and renowned expert on injury and fit, Dr Andy Pruitt, answers questions about back pain, knee issues with increased training, numbness and pain where we sit, and how much we can still adapt as we age.   Learn more about your ad choices. Visit megaphone.fm/adchoices Author and renowned expert on injury and fit, Dr Andy Pruitt, answers questions about back pain, knee issues with increased training, numbness and pain where we sit, and how much we can still adapt as we age.  

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]]> 3288 219: The Best Strategies for Gravel Racing with Alex Howes and Kiel Reijnen Learn the “ins and outs” of gravel racing as we discuss everything you need to know with pro-cyclists (now turned gravel racers), Alex Howes and Kiel Reijnen. From gear to weather to developing a good start and finish strategy, we cover it all. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Jun 2022 11:00:00 -0000 The Best Strategies for Gravel Racing with Alex Howes and Kiel Reijnen full 219 Fast Talk Labs Learn the “ins and outs” of gravel racing as we discuss everything you need to know with pro-cyclists (now turned gravel racers), Alex Howes and Kiel Reijnen. From gear to weather to developing a good start and finish strategy, we cover it all. Learn more about your ad choices. Visit megaphone.fm/adchoices Learn the “ins and outs” of gravel racing as we discuss everything you need to know with pro-cyclists (now turned gravel racers), Alex Howes and Kiel Reijnen. From gear to weather to developing a good start and finish strategy, we cover it all.

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]]> 3798 218: Potluck Discussion: Ride Nutrition, Two Minute Intervals, and How to Quickly Get Your Form Back Our hosts have a “potluck discussion” about athletes' different needs for carbohydrates, how 2-minute intervals compare to Tabata’s, and why current athletes can come back much quicker from time off. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Jun 2022 11:00:00 -0000 Potluck Discussion: Ride Nutrition, Two Minute Intervals, and How to Quickly Get Your Form Back full 218 Fast Talk Labs Our hosts have a “potluck discussion” about athletes' different needs for carbohydrates, how 2-minute intervals compare to Tabata’s, and why current athletes can come back much quicker from time off. Learn more about your ad choices. Visit megaphone.fm/adchoices Our hosts have a “potluck discussion” about athletes' different needs for carbohydrates, how 2-minute intervals compare to Tabata’s, and why current athletes can come back much quicker from time off.

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]]> 3165 217: Understanding and Training Your Breathing with Dr. Stephen Cheung and Steve Neal Heart rate, power, and now breathing: they all have their own languages and tools that are critical to endurance sports, but you might not have known that breathing is also trainable. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 May 2022 11:00:00 -0000 Understanding and Training Your Breathing with Dr. Stephen Cheung and Steve Neal full 217 Fast Talk Labs Heart rate, power, and now breathing: they all have their own languages and tools that are critical to endurance sports, but you might not have known that breathing is also trainable. Learn more about your ad choices. Visit megaphone.fm/adchoices Heart rate, power, and now breathing: they all have their own languages and tools that are critical to endurance sports, but you might not have known that breathing is also trainable.

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]]> 4135 216: Favorite Workouts of Fast Talk All-Stars, Part 4 Fast Talk all-star guests including Dr. Iñigo San Millán, Kendra Wenzel, Joe Friel, Lennard Zinn, and Brent Bookwalter reveal their favorite workouts. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 May 2022 11:00:00 -0000 Favorite Workouts of Fast Talk All-Stars, Part 4 full 216 Fast Talk Labs Fast Talk all-star guests including Dr. Iñigo San Millán, Kendra Wenzel, Joe Friel, Lennard Zinn, and Brent Bookwalter reveal their favorite workouts. Learn more about your ad choices. Visit megaphone.fm/adchoices Fast Talk all-star guests including Dr. Iñigo San Millán, Kendra Wenzel, Joe Friel, Lennard Zinn, and Brent Bookwalter reveal their favorite workouts.

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]]> 2077 215: The Most Important Cycling Innovations of the Past 40 Years with Lennard Zinn Bike tech guru Lennard Zinn talks with us about the biggest innovations in bicycle technology that have improved performance, ease of use, and perhaps most importantly, comfort. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 May 2022 11:00:00 -0000 The Biggest Cycling Innovations of the Past 40 Years with Lennard Zinn full 215 Fast Talk Labs Bike tech guru Lennard Zinn talks with us about the biggest innovations in bicycle technology that have improved performance, ease of use, and perhaps most importantly, comfort. Learn more about your ad choices. Visit megaphone.fm/adchoices Bike tech guru Lennard Zinn talks with us about the biggest innovations in bicycle technology that have improved performance, ease of use, and perhaps most importantly, comfort.

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]]> 4616 214: Why Balance and Timing, Not More-Is-Better, Are the Secrets to Peak Performance We explore how our bodies adapt to training and why that doesn’t mean maximally stressing the body, but stressing it the right amount at the right times. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 May 2022 11:00:00 -0000 Why Balance and Timing, Not More-Is-Better, Are the Secrets to Peak Performance full 214 Fast Talk Labs We explore how our bodies adapt to training and why that doesn’t mean maximally stressing the body, but stressing it the right amount at the right times. Learn more about your ad choices. Visit megaphone.fm/adchoices We explore how our bodies adapt to training and why that doesn’t mean maximally stressing the body, but stressing it the right amount at the right times.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4569 213: T-Minus Four Days: prep for Race Day Success with Neal Henderson Your training is done. It’s only a few days to your big event. This is when many athletes unravel months of training with a few bad choices. Top coach Neal Henderson discusses with us how to avoid the pitfalls and get the most out of those final days. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Apr 2022 11:00:00 -0000 T-Minus Four Days: prep for Race Day Success with Neal Henderson full 213 Fast Talk Labs Your training is done. It’s only a few days to your big event. This is when many athletes unravel months of training with a few bad choices. Top coach Neal Henderson discusses with us how to avoid the pitfalls and get the most out of those final days. Learn more about your ad choices. Visit megaphone.fm/adchoices Your training is done. It’s only a few days to your big event. This is when many athletes unravel months of training with a few bad choices. Top coach Neal Henderson discusses with us how to avoid the pitfalls and get the most out of those final days.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5489 212: Q&A on Indoor Training, Effective Sleep, Recovery Needs for Women, and Vitamin D with Jennifer Real Medical Doctor and elite Zwift team manager Jennifer Real talks with us about indoor training and racing, and how to get effective recovery including monitoring sleep and taking Vitamin D.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Apr 2022 11:00:00 -0000 Q&A on Indoor Training, Effective Sleep, Recovery Needs for Women, and Vitamin D with Jennifer Real full Fast Talk Labs Medical Doctor and elite Zwift team manager Jennifer Real talks with us about indoor training and racing, and how to get effective recovery including monitoring sleep and taking Vitamin D.  Learn more about your ad choices. Visit megaphone.fm/adchoices Medical Doctor and elite Zwift team manager Jennifer Real talks with us about indoor training and racing, and how to get effective recovery including monitoring sleep and taking Vitamin D. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2782 211: Does Strength Training Hurt or Help Endurance Sports with Dr. Bent Rønnestad We’re joined by Dr Bent R. Rønnestad to dive into questions about concurrent strength and endurance training including whether they interfere with one another, and if endurance athletes should strength train.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Apr 2022 11:00:00 -0000 Does Strength Training Hurt or Help Endurance Sports with Dr. Bent Rønnestad full 211 Fast Talk Labs We’re joined by Dr Bent R. Rønnestad to dive into questions about concurrent strength and endurance training including whether they interfere with one another, and if endurance athletes should strength train.   Learn more about your ad choices. Visit megaphone.fm/adchoices We’re joined by Dr Bent R. Rønnestad to dive into questions about concurrent strength and endurance training including whether they interfere with one another, and if endurance athletes should strength train.  


Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3808 210: Nerd Lab: Eccentric Damage and a Heated Polarized Debate https://www.fasttalklabs.com/?p=31778 Exercise physiologists and resident nerds Rob Pickels and Coach Trevor Connor continue their discussion of new scientific research in sport science. Though the discussions we have of these studies may not always directly apply to your weekly training plan, understanding the questions that have been asked by physiology researchers can give you context about what is known and knowable by science as it relates to human performance. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Apr 2022 11:00:00 -0000 Eccentric Damage and a Heated Polarized Debate full 210 Fast Talk Labs Exercise physiologists and resident nerds Rob Pickels and Coach Trevor Connor continue their discussion of new scientific research in sport science. Though the discussions we have of these studies may not always directly apply to your weekly training plan, understanding the questions that have been asked by physiology researchers can give you context about what is known and knowable by science as it relates to human performance. Learn more about your ad choices. Visit megaphone.fm/adchoices Exercise physiologists and resident nerds Rob Pickels and Coach Trevor Connor continue their discussion of new scientific research in sport science. Though the discussions we have of these studies may not always directly apply to your weekly training plan, understanding the questions that have been asked by physiology researchers can give you context about what is known and knowable by science as it relates to human performance.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4358 209: The Balance of Race Experience, Scientific Knowledge, and Coaching with Julie Young https://www.fasttalklabs.com/?p=31549 We explore how important it is to have race experience, a scientific background and a coaching background to fully guide athletes with coach, physiologist, and past pro Julie Young.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 31 Mar 2022 11:00:00 -0000 The Balance of Race Experience, Scientific Knowledge, and Coaching with Julie Young full 209 Fast Talk Labs We explore how important it is to have race experience, a scientific background and a coaching background to fully guide athletes with coach, physiologist, and past pro Julie Young.  Learn more about your ad choices. Visit megaphone.fm/adchoices We explore how important it is to have race experience, a scientific background and a coaching background to fully guide athletes with coach, physiologist, and past pro Julie Young. 


Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3456 208: Q&A on Pacing for a Gran Fondo, Juniors Training, Two Minute Climbs, and 5x5 Minute Intervals with Houshang Amiri https://www.fasttalklabs.com/?p=31418 We’re joined by Houshang Amiri, a UCI Elite Coach and Trevor Connor’s coach at the Canadian National Center, to address questions about both building endurance and top end work. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Mar 2022 11:00:00 -0000 Q&A on Pacing for a Gran Fondo, Juniors Training, Two Minute Climbs, and 5x5 Minute Intervals with Houshang Amiri full 208 Fast Talk Labs We’re joined by Houshang Amiri, a UCI Elite Coach and Trevor Connor’s coach at the Canadian National Center, to address questions about both building endurance and top end work. Learn more about your ad choices. Visit megaphone.fm/adchoices We’re joined by Houshang Amiri, a UCI Elite Coach and Trevor Connor’s coach at the Canadian National Center, to address questions about both building endurance and top end work.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2726 207: Addressing Endurance Athlete Gut Issues with Dr. Patrick Wilson The author of The Athlete’s Gut talks with us about digestive issues like bloating, cramps, pain and inflammation - all of which can derail the best event preparation plans.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Mar 2022 11:00:00 -0000 Addressing Endurance Athlete Gut Issues with Dr. Patrick Wilson full 207 Fast Talk Labs The author of The Athlete’s Gut talks with us about digestive issues like bloating, cramps, pain and inflammation - all of which can derail the best event preparation plans.  Learn more about your ad choices. Visit megaphone.fm/adchoices The author of The Athlete’s Gut talks with us about digestive issues like bloating, cramps, pain and inflammation - all of which can derail the best event preparation plans. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4485 206: Dr, Stephen Seiler on Breathing, Beer, and Heart Rate https://www.fasttalklabs.com/?p=30644 We got so much great information from Dr Stephen Seiler when we interviewed him for episode 200, we wanted to make sure we shared it all with our listeners. In this episode, Dr. Seiler tells about breathing, beer and heart rate. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Mar 2022 12:00:00 -0000 Dr, Stephen Seiler on Breathing, Beer, and Heart Rate full 206 Fast Talk Labs We got so much great information from Dr Stephen Seiler when we interviewed him for episode 200, we wanted to make sure we shared it all with our listeners. In this episode, Dr. Seiler tells about breathing, beer and heart rate. Learn more about your ad choices. Visit megaphone.fm/adchoices We got so much great information from Dr Stephen Seiler when we interviewed him for episode 200, we wanted to make sure we shared it all with our listeners. In this episode, Dr. Seiler tells about breathing, beer and heart rate.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1289 205: The Physiology and Biomarkers of Recovery with Dr. Iñigo San Millán https://www.fasttalklabs.com/?p=30514 Dr Inigo San Millan, the coach of Tadej Pogačar, discusses the physiology of recovery, biomarkers of training and why we don’t want to be in a constant catabolic state.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Mar 2022 12:00:00 -0000 The Physiology and Biomarkers of Recovery with Dr. Iñigo San Millán full 205 Fast Talk Labs Dr Inigo San Millan, the coach of Tadej Pogačar, discusses the physiology of recovery, biomarkers of training and why we don’t want to be in a constant catabolic state.  Learn more about your ad choices. Visit megaphone.fm/adchoices Dr Inigo San Millan, the coach of Tadej Pogačar, discusses the physiology of recovery, biomarkers of training and why we don’t want to be in a constant catabolic state. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4281 204: Fast Talk Bids Our Heart-Felt Farewell to Chris Case https://www.fasttalklabs.com/?p=30284 Chris Case is leaving Fast Talk! For his final episode, we gather some of his close cycling friends to discuss Chris and his epic rides, his parting wisdom, and what has made him a special part of Fast Talk. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Feb 2022 12:00:00 -0000 Fast Talk Bids Our Heart-Felt Farewell to Chris Case full 204 Fast Talk Labs Chris Case is leaving Fast Talk! For his final episode, we gather some of his close cycling friends to discuss Chris and his epic rides, his parting wisdom, and what has made him a special part of Fast Talk. Learn more about your ad choices. Visit megaphone.fm/adchoices Chris Case is leaving Fast Talk! For his final episode, we gather some of his close cycling friends to discuss Chris and his epic rides, his parting wisdom, and what has made him a special part of Fast Talk.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3117 203: Q&A on Cardiac Arrhythmias, Ultra Endurance Training, Cramping in Juniors, Low Cadence Effects, and Workout Analysis Tools. https://www.fasttalklabs.com/?p=30213 We asked for your questions on our 200th anniversary episode and we got so many of them that we decided to dedicate another episode to answer them. Here are your questions answered!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Feb 2022 12:00:00 -0000 Q&A on Cardiac Arrhythmias, Ultra Endurance Training, Cramping in Juniors, Low Cadence Effects, and Workout Analysis Tools. full 203 Fast Talk Labs We asked for your questions on our 200th anniversary episode and we got so many of them that we decided to dedicate another episode to answer them. Here are your questions answered!  Learn more about your ad choices. Visit megaphone.fm/adchoices We asked for your questions on our 200th anniversary episode and we got so many of them that we decided to dedicate another episode to answer them. Here are your questions answered! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2977 202: A Brief History of Endurance Sports Coaching with Joe Friel https://www.fasttalklabs.com/?p=29956 When looking at the history of endurance sports coaching, there's no better guide than coach Joe Friel. Quite simply, Joe Friel is the most trusted endurance sports coach in the world. He has trained endurance athletes since 1980 in triathlon, duathlon, road cycling, and mountain biking. Joe has trained national champions, world championship contenders, and Olympic athletes. And he has coached scores of amateur athletes of all ability levels.  Friel’s philosophy and methodology for training athletes was developed over more than 40 years. They are based on his strong interest in sport science research and his experience training hundreds of athletes with a wide range of abilities.  Friel is cofounder of TrainingPeaks and the best-selling author of many books. These include The Triathlete’s Training Bible, The Cyclist’s Training Bible, Fast After 50, Going Long, Your Best Triathlon, The Power Meter Handbook, and Your First Triathlon. His cycling and triathlon coaching platform, Joe Friel Training, is among the most successful and respected in endurance sports.  We are privileged to have him on the show today to discuss the craft of coaching. And by that I mean both his personal views on what it takes to become an effective coach, as well as his new body of work entitled The Craft of Coaching, which is a multimedia guide to becoming a better, more successful, and happier coach. Drawing from his 40-year career, Joe shares the lessons he learned about athlete performance, the athlete-coach relationship, mastering the business side—and how to make coaching more rewarding.  Joining Joe on today’s episode are a group of coaches who have also had their impact on coaching as we now know it. This includes Dr. Andy Pruitt, the creator of the BG Fit system; Frank Overton, owner of FasCat Coaching; Chris Carmichael, the founder of Carmichael Training Systems; and Kristin Legan, who has been both a coach and a professional cyclist.   Let's dive into the history of coaching! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Feb 2022 12:00:00 -0000 A Brief History of Endurance Sports Coaching with Joe Friel full 202 Fast Talk Labs When looking at the history of endurance sports coaching, there's no better guide than coach Joe Friel. Quite simply, Joe Friel is the most trusted endurance sports coach in the world. He has trained endurance athletes since 1980 in triathlon, duathlon, road cycling, and mountain biking. Joe has trained national champions, world championship contenders, and Olympic athletes. And he has coached scores of amateur athletes of all ability levels.  Friel’s philosophy and methodology for training athletes was developed over more than 40 years. They are based on his strong interest in sport science research and his experience training hundreds of athletes with a wide range of abilities.  Friel is cofounder of TrainingPeaks and the best-selling author of many books. These include The Triathlete’s Training Bible, The Cyclist’s Training Bible, Fast After 50, Going Long, Your Best Triathlon, The Power Meter Handbook, and Your First Triathlon. His cycling and triathlon coaching platform, Joe Friel Training, is among the most successful and respected in endurance sports.  We are privileged to have him on the show today to discuss the craft of coaching. And by that I mean both his personal views on what it takes to become an effective coach, as well as his new body of work entitled The Craft of Coaching, which is a multimedia guide to becoming a better, more successful, and happier coach. Drawing from his 40-year career, Joe shares the lessons he learned about athlete performance, the athlete-coach relationship, mastering the business side—and how to make coaching more rewarding.  Joining Joe on today’s episode are a group of coaches who have also had their impact on coaching as we now know it. This includes Dr. Andy Pruitt, the creator of the BG Fit system; Frank Overton, owner of FasCat Coaching; Chris Carmichael, the founder of Carmichael Training Systems; and Kristin Legan, who has been both a coach and a professional cyclist.   Let's dive into the history of coaching! Learn more about your ad choices. Visit megaphone.fm/adchoices When looking at the history of endurance sports coaching, there's no better guide than coach Joe Friel. Quite simply, Joe Friel is the most trusted endurance sports coach in the world. He has trained endurance athletes since 1980 in triathlon, duathlon, road cycling, and mountain biking. Joe has trained national champions, world championship contenders, and Olympic athletes. And he has coached scores of amateur athletes of all ability levels. 

Friel’s philosophy and methodology for training athletes was developed over more than 40 years. They are based on his strong interest in sport science research and his experience training hundreds of athletes with a wide range of abilities. 

Friel is cofounder of TrainingPeaks and the best-selling author of many books. These include The Triathlete’s Training Bible, The Cyclist’s Training Bible, Fast After 50, Going Long, Your Best Triathlon, The Power Meter Handbook, and Your First Triathlon. His cycling and triathlon coaching platform, Joe Friel Training, is among the most successful and respected in endurance sports. 

We are privileged to have him on the show today to discuss the craft of coaching. And by that I mean both his personal views on what it takes to become an effective coach, as well as his new body of work entitled The Craft of Coaching, which is a multimedia guide to becoming a better, more successful, and happier coach. Drawing from his 40-year career, Joe shares the lessons he learned about athlete performance, the athlete-coach relationship, mastering the business side—and how to make coaching more rewarding. 

Joining Joe on today’s episode are a group of coaches who have also had their impact on coaching as we now know it. This includes Dr. Andy Pruitt, the creator of the BG Fit system; Frank Overton, owner of FasCat Coaching; Chris Carmichael, the founder of Carmichael Training Systems; and Kristin Legan, who has been both a coach and a professional cyclist.  

Let's dive into the history of coaching!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5545 201: Exploring Recent Training Tools with Toms Skujins https://www.fasttalklabs.com/fast-talk/exploring-recent-training-tools-with-tom-skujins/(opens%20in%20a%20new%20tab) Multiple-time Polka Dot Jersey Holder, Toms Skujins, discusses lactate testing, CGMs, ketone strips, and taking his own blood on the side of the road. If you’re a listener of this show, you understand that nothing can replace hard work if you want to be at your strongest. But that doesn’t stop many of us from keeping an eye on the newest gadgets and tools with the hopes that one or two of them will give us that little bit more; that slight edge that pushes us over the top.    What might surprise you is that is something that we share with even the highest-level professionals. And while many of us imagine a battery of physiologist and coaches precisely tuning there every decision, that’s often not the case. Many pros get their information from the same places as us and just like us, they’re often found stopped on the side of the road struggling with their newest gadget. That has been the case with today’s guest, a jersey leader at the Tour de France. Toms Skujins is a Latvian rider on the World Tour team Trek-Segafredo. He has worn the Polka Dot Jersey at the Tour de France and won multiple National Championships and one-day races.   Today Toms talks with us about the many tools he’s experimented with over the years including continuous glucose monitors, ketone strips, the CORE Body Temperature Monitor, Oura rings, the Leomo accelerometer, and even conducting lactate tests on himself. Some have given him that extra edge, while others have left him bleeding on the side of the road – literally. So, let’s dive into a few of these training aids and let’s make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Feb 2022 12:00:00 -0000 Exploring Recent Training Tools with Toms Skujins full 201 Fast Talk Labs Multiple-time Polka Dot Jersey Holder, Toms Skujins, discusses lactate testing, CGMs, ketone strips, and taking his own blood on the side of the road. If you’re a listener of this show, you understand that nothing can replace hard work if you want to be at your strongest. But that doesn’t stop many of us from keeping an eye on the newest gadgets and tools with the hopes that one or two of them will give us that little bit more; that slight edge that pushes us over the top.    What might surprise you is that is something that we share with even the highest-level professionals. And while many of us imagine a battery of physiologist and coaches precisely tuning there every decision, that’s often not the case. Many pros get their information from the same places as us and just like us, they’re often found stopped on the side of the road struggling with their newest gadget. That has been the case with today’s guest, a jersey leader at the Tour de France. Toms Skujins is a Latvian rider on the World Tour team Trek-Segafredo. He has worn the Polka Dot Jersey at the Tour de France and won multiple National Championships and one-day races.   Today Toms talks with us about the many tools he’s experimented with over the years including continuous glucose monitors, ketone strips, the CORE Body Temperature Monitor, Oura rings, the Leomo accelerometer, and even conducting lactate tests on himself. Some have given him that extra edge, while others have left him bleeding on the side of the road – literally. So, let’s dive into a few of these training aids and let’s make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Multiple-time Polka Dot Jersey Holder, Toms Skujins, discusses lactate testing, CGMs, ketone strips, and taking his own blood on the side of the road.

If you’re a listener of this show, you understand that nothing can replace hard work if you want to be at your strongest. But that doesn’t stop many of us from keeping an eye on the newest gadgets and tools with the hopes that one or two of them will give us that little bit more; that slight edge that pushes us over the top.  

 What might surprise you is that is something that we share with even the highest-level professionals. And while many of us imagine a battery of physiologist and coaches precisely tuning there every decision, that’s often not the case. Many pros get their information from the same places as us and just like us, they’re often found stopped on the side of the road struggling with their newest gadget.

That has been the case with today’s guest, a jersey leader at the Tour de France. Toms Skujins is a Latvian rider on the World Tour team Trek-Segafredo. He has worn the Polka Dot Jersey at the Tour de France and won multiple National Championships and one-day races.  

Today Toms talks with us about the many tools he’s experimented with over the years including continuous glucose monitors, ketone strips, the CORE Body Temperature Monitor, Oura rings, the Leomo accelerometer, and even conducting lactate tests on himself. Some have given him that extra edge, while others have left him bleeding on the side of the road – literally.

So, let’s dive into a few of these training aids and let’s make you fast!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2730 200: The Future of Endurance Sports! With Dr. Andy Pruitt, Kristen Legan, Rob Pickels, and Dr. Stephen Seiler 200! For our milestone 200the episode, we address one big question: What does the future hold? And we attempt to answer that question by looking at several aspects of what’s to come: from the future of sports medicine to the future of bike racing to the future of exercise physiology research. We first address the future of sports medicine. After 40 years of watching and, more importantly, influencing where endurance sports have gone, there could be no better guest than Dr. Andy Pruitt to help us predict where we will go next. What does the future of sports medicine hold? Will the development of products make us all better, healthier endurance athletes? How will bike fit change? Kristen Legan is, in many ways, representative of modern cycling: she doesn’t just race, she doesn’t just coach. She doesn’t just do road or gravel or bikepacking events. In fact, she started as a triathlete, then evolved into a ‘cross racer, and now she does a bit of everything, from ultra-events to MTB marathon races. And more and more cyclists are doing this same thing. Kristen helps us answer the question: What does the future of bike racing hold? Never at a loss for a well-reasoned remark about anything to do with training or cycling or physiology, Rob Pickels helps us put a point on our discussion of the future of endurance training. What is the future of things that didn’t exist five years ago—things like wearables (Whoop, Super Sapiens, etc.), virtual racing, and training? Finally, we couldn’t call it a special episode without Dr. Stephen Seiler. He first appeared nearly 150 episodes ago and he’s been with us, if not on podcasts, then in spirit ever since. The Jay Z of physiology, the godfather of polarized training, Mr. 4x8 himself, Dr. Stephen Seiler addresses the question: What does the future of endurance physiology research look like? From the very beginning, this show has been driven by the audience—we aim to serve you by exploring the topics you want to know more about, and by answering your thoughtful questions. This episode continues that legacy: We gathered your best questions, and chose a few to answer on some of the most popular themes we’ve discussed in the past: polarized vs. sweet spot training; muscle soreness; weight; and nutrition. Believe it or not, we also include some bloopers in this special 200th episode. You wouldn’t believe the dirt that various cameras and microphones have collected on us over the years. Don’t judge! Finally, Trevor and Chris offer their take-home on the last 200 episodes—the most important thing each has learned from the journey that is Fast Talk. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Jan 2022 12:00:00 -0000 The Future! With Dr. Andy Pruitt, Kristen Legan, Rob Pickels, and Dr. Stephen Seiler full 200 Fast Talk Labs 200! For our milestone 200the episode, we address one big question: What does the future hold? And we attempt to answer that question by looking at several aspects of what’s to come: from the future of sports medicine to the future of bike racing to the future of exercise physiology research. We first address the future of sports medicine. After 40 years of watching and, more importantly, influencing where endurance sports have gone, there could be no better guest than Dr. Andy Pruitt to help us predict where we will go next. What does the future of sports medicine hold? Will the development of products make us all better, healthier endurance athletes? How will bike fit change? Kristen Legan is, in many ways, representative of modern cycling: she doesn’t just race, she doesn’t just coach. She doesn’t just do road or gravel or bikepacking events. In fact, she started as a triathlete, then evolved into a ‘cross racer, and now she does a bit of everything, from ultra-events to MTB marathon races. And more and more cyclists are doing this same thing. Kristen helps us answer the question: What does the future of bike racing hold? Never at a loss for a well-reasoned remark about anything to do with training or cycling or physiology, Rob Pickels helps us put a point on our discussion of the future of endurance training. What is the future of things that didn’t exist five years ago—things like wearables (Whoop, Super Sapiens, etc.), virtual racing, and training? Finally, we couldn’t call it a special episode without Dr. Stephen Seiler. He first appeared nearly 150 episodes ago and he’s been with us, if not on podcasts, then in spirit ever since. The Jay Z of physiology, the godfather of polarized training, Mr. 4x8 himself, Dr. Stephen Seiler addresses the question: What does the future of endurance physiology research look like? From the very beginning, this show has been driven by the audience—we aim to serve you by exploring the topics you want to know more about, and by answering your thoughtful questions. This episode continues that legacy: We gathered your best questions, and chose a few to answer on some of the most popular themes we’ve discussed in the past: polarized vs. sweet spot training; muscle soreness; weight; and nutrition. Believe it or not, we also include some bloopers in this special 200th episode. You wouldn’t believe the dirt that various cameras and microphones have collected on us over the years. Don’t judge! Finally, Trevor and Chris offer their take-home on the last 200 episodes—the most important thing each has learned from the journey that is Fast Talk. Learn more about your ad choices. Visit megaphone.fm/adchoices 200!

For our milestone 200the episode, we address one big question: What does the future hold? And we attempt to answer that question by looking at several aspects of what’s to come: from the future of sports medicine to the future of bike racing to the future of exercise physiology research.

We first address the future of sports medicine. After 40 years of watching and, more importantly, influencing where endurance sports have gone, there could be no better guest than Dr. Andy Pruitt to help us predict where we will go next. What does the future of sports medicine hold? Will the development of products make us all better, healthier endurance athletes? How will bike fit change?

Kristen Legan is, in many ways, representative of modern cycling: she doesn’t just race, she doesn’t just coach. She doesn’t just do road or gravel or bikepacking events. In fact, she started as a triathlete, then evolved into a ‘cross racer, and now she does a bit of everything, from ultra-events to MTB marathon races. And more and more cyclists are doing this same thing. Kristen helps us answer the question: What does the future of bike racing hold?

Never at a loss for a well-reasoned remark about anything to do with training or cycling or physiology, Rob Pickels helps us put a point on our discussion of the future of endurance training. What is the future of things that didn’t exist five years ago—things like wearables (Whoop, Super Sapiens, etc.), virtual racing, and training?

Finally, we couldn’t call it a special episode without Dr. Stephen Seiler. He first appeared nearly 150 episodes ago and he’s been with us, if not on podcasts, then in spirit ever since. The Jay Z of physiology, the godfather of polarized training, Mr. 4x8 himself, Dr. Stephen Seiler addresses the question: What does the future of endurance physiology research look like?

From the very beginning, this show has been driven by the audience—we aim to serve you by exploring the topics you want to know more about, and by answering your thoughtful questions. This episode continues that legacy: We gathered your best questions, and chose a few to answer on some of the most popular themes we’ve discussed in the past: polarized vs. sweet spot training; muscle soreness; weight; and nutrition.

Believe it or not, we also include some bloopers in this special 200th episode. You wouldn’t believe the dirt that various cameras and microphones have collected on us over the years. Don’t judge!

Finally, Trevor and Chris offer their take-home on the last 200 episodes—the most important thing each has learned from the journey that is Fast Talk.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4062 199: Training as a Time-Crunched Athlete, with Chris Carmichael https://www.fasttalklabs.com/?p=29037 Many of our listeners, in fact, most of the staff here at Fast Talk Labs, could be considered “time-crunched athletes”—people with only 6-8 hours to train each week. We’re athletes who, because of commitments like parenting and work, must try and find ways to fit training in around life, rather than the other way around. And if you’ve heard that term before—the time-crunched athlete—it’s because of our guest today, who literally wrote the book on it. But before you jump to the conclusion that the prescription in the book is high-intensity intervals all the time, think again. That isn’t the case, and today we explore the specifics of the method, as well as the science that informs this training approach. We also discuss its limitations, and whether, as we are so often asked, if it can play nicely with the polarized approach. Our featured guest today is, of course, Chris Carmichael, author, coach, and the founder and CEO of Carmichael Training Systems, or CTS, which now boasts 50 professional endurance coaches who have worked with more than 25,000 amateur and professional athletes since 2000. Chris was a member of the 1984 Olympic Team and the iconic 7-Eleven Pro Cycling Team, and is a bestselling author of more than 10 books on training and nutrition. He was also coach to the U.S. Olympic Cycling team in 1992 and 1996. We're also joined by a host of other experienced coaches, including Menachem Brodie, Jared Berg, Julie Young, and Neal Henderson. It’s time to explore training with limited time. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Jan 2022 12:00:00 -0000 Training as a Time-Crunched Athlete, with Chris Carmichael full 199 Fast Talk Labs Many of our listeners, in fact, most of the staff here at Fast Talk Labs, could be considered “time-crunched athletes”—people with only 6-8 hours to train each week. We’re athletes who, because of commitments like parenting and work, must try and find ways to fit training in around life, rather than the other way around. And if you’ve heard that term before—the time-crunched athlete—it’s because of our guest today, who literally wrote the book on it. But before you jump to the conclusion that the prescription in the book is high-intensity intervals all the time, think again. That isn’t the case, and today we explore the specifics of the method, as well as the science that informs this training approach. We also discuss its limitations, and whether, as we are so often asked, if it can play nicely with the polarized approach. Our featured guest today is, of course, Chris Carmichael, author, coach, and the founder and CEO of Carmichael Training Systems, or CTS, which now boasts 50 professional endurance coaches who have worked with more than 25,000 amateur and professional athletes since 2000. Chris was a member of the 1984 Olympic Team and the iconic 7-Eleven Pro Cycling Team, and is a bestselling author of more than 10 books on training and nutrition. He was also coach to the U.S. Olympic Cycling team in 1992 and 1996. We're also joined by a host of other experienced coaches, including Menachem Brodie, Jared Berg, Julie Young, and Neal Henderson. It’s time to explore training with limited time. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Many of our listeners, in fact, most of the staff here at Fast Talk Labs, could be considered “time-crunched athletes”—people with only 6-8 hours to train each week. We’re athletes who, because of commitments like parenting and work, must try and find ways to fit training in around life, rather than the other way around.

And if you’ve heard that term before—the time-crunched athlete—it’s because of our guest today, who literally wrote the book on it. But before you jump to the conclusion that the prescription in the book is high-intensity intervals all the time, think again. That isn’t the case, and today we explore the specifics of the method, as well as the science that informs this training approach. We also discuss its limitations, and whether, as we are so often asked, if it can play nicely with the polarized approach.

Our featured guest today is, of course, Chris Carmichael, author, coach, and the founder and CEO of Carmichael Training Systems, or CTS, which now boasts 50 professional endurance coaches who have worked with more than 25,000 amateur and professional athletes since 2000. Chris was a member of the 1984 Olympic Team and the iconic 7-Eleven Pro Cycling Team, and is a bestselling author of more than 10 books on training and nutrition. He was also coach to the U.S. Olympic Cycling team in 1992 and 1996.

We're also joined by a host of other experienced coaches, including Menachem Brodie, Jared Berg, Julie Young, and Neal Henderson.

It’s time to explore training with limited time. Let's make you fast!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3636 198: Favorite Workouts of Fast Talk All-Stars, Part 3 https://www.fasttalklabs.com/?p=28795 We ask every guest of Fast Talk—coach, athlete, or scientist—to describe their favorite workout—the what, why, how, and when.  In this episode, we share the favorite workouts of legendary physiologist Dr. Ed Coyle, coach Jeff Winkler, pro off-road racer and coach Hannah Finchamp (who has since married and become Hannah Otto), coach Julie Young, physiologist Iñigo San Millán, TrainingPeaks cofounder Dirk Friel, and cycling journalist Ben Delaney. As each guest describes the specific details of their chosen workout, notice that it reveals a bit about their training philosophy and the “style” they bring to the execution and prescription.  For more workouts of Fast Talk All-Stars, check out part 1 and part 2 of this series. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Jan 2022 12:00:00 -0000 Favorite Workouts of Fast Talk All-Stars, Part 3 full 198 Fast Talk Labs We ask every guest of Fast Talk—coach, athlete, or scientist—to describe their favorite workout—the what, why, how, and when.  In this episode, we share the favorite workouts of legendary physiologist Dr. Ed Coyle, coach Jeff Winkler, pro off-road racer and coach Hannah Finchamp (who has since married and become Hannah Otto), coach Julie Young, physiologist Iñigo San Millán, TrainingPeaks cofounder Dirk Friel, and cycling journalist Ben Delaney. As each guest describes the specific details of their chosen workout, notice that it reveals a bit about their training philosophy and the “style” they bring to the execution and prescription.  For more workouts of Fast Talk All-Stars, check out part 1 and part 2 of this series. Learn more about your ad choices. Visit megaphone.fm/adchoices We ask every guest of Fast Talk—coach, athlete, or scientist—to describe their favorite workout—the what, why, how, and when. 

In this episode, we share the favorite workouts of legendary physiologist Dr. Ed Coyle, coach Jeff Winkler, pro off-road racer and coach Hannah Finchamp (who has since married and become Hannah Otto), coach Julie Young, physiologist Iñigo San Millán, TrainingPeaks cofounder Dirk Friel, and cycling journalist Ben Delaney.

As each guest describes the specific details of their chosen workout, notice that it reveals a bit about their training philosophy and the “style” they bring to the execution and prescription. 

For more workouts of Fast Talk All-Stars, check out part 1 and part 2 of this series.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1959 197: Cardiac Remodeling in Endurance Athletes, with Dr. Brad Petek and Dr. Tim Churchill On several previous episodes of Fast Talk, we have discussed the structural and biochemical changes that take place through the process of adaptation—through training. Today we’re going to address one of the most important and interesting structural changes, something called exercise-induced cardiac remodeling. As you train, your heart changes: This remodeling includes things like increases in chamber volume and muscle wall hypertrophy. Of course, these changes don’t happen after one set of intervals, so today we’ll discuss how long they take, and how quickly they are lost if you detrain or stop training because of injury. We’ll also explore both the performance changes and health consequences of this remodeling. We’re excited to be joined today by two leading experts in this area of research and clinical practice, Dr. Bradley Petek and Dr. Timothy Churchill. Dr. Petek is a cardiology fellow at Massachusetts General Hospital and one of the authors of the journal article entitled “Cardiac effects of detraining in athletes: a narrative review” that you’ll hear us refer to in the show. And Dr. Churchill is a cardiologist at Massachusetts General Hospital and an Instructor at Harvard Medical School. He is a member of that hospital’s Cardiovascular Performance Program, where he studies cardiovascular adaptations to exercise as they apply to health, disease, and human performance. We’ll also hear from coach Julie Young to get her sense of how this remodeling effects physiology testing. We’ll also hear from coaches Julie Young and Jared Berg to get their understanding of how cardiac remodeling effects athletes of all abilities. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Jan 2022 12:00:00 -0000 Cardiac Remodeling in Endurance Athletes, with Dr. Brad Petek and Dr. Tim Churchill full 197 Fast Talk Labs On several previous episodes of Fast Talk, we have discussed the structural and biochemical changes that take place through the process of adaptation—through training. Today we’re going to address one of the most important and interesting structural changes, something called exercise-induced cardiac remodeling. As you train, your heart changes: This remodeling includes things like increases in chamber volume and muscle wall hypertrophy. Of course, these changes don’t happen after one set of intervals, so today we’ll discuss how long they take, and how quickly they are lost if you detrain or stop training because of injury. We’ll also explore both the performance changes and health consequences of this remodeling. We’re excited to be joined today by two leading experts in this area of research and clinical practice, Dr. Bradley Petek and Dr. Timothy Churchill. Dr. Petek is a cardiology fellow at Massachusetts General Hospital and one of the authors of the journal article entitled “Cardiac effects of detraining in athletes: a narrative review” that you’ll hear us refer to in the show. And Dr. Churchill is a cardiologist at Massachusetts General Hospital and an Instructor at Harvard Medical School. He is a member of that hospital’s Cardiovascular Performance Program, where he studies cardiovascular adaptations to exercise as they apply to health, disease, and human performance. We’ll also hear from coach Julie Young to get her sense of how this remodeling effects physiology testing. We’ll also hear from coaches Julie Young and Jared Berg to get their understanding of how cardiac remodeling effects athletes of all abilities. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices On several previous episodes of Fast Talk, we have discussed the structural and biochemical changes that take place through the process of adaptation—through training. Today we’re going to address one of the most important and interesting structural changes, something called exercise-induced cardiac remodeling.

As you train, your heart changes: This remodeling includes things like increases in chamber volume and muscle wall hypertrophy. Of course, these changes don’t happen after one set of intervals, so today we’ll discuss how long they take, and how quickly they are lost if you detrain or stop training because of injury. We’ll also explore both the performance changes and health consequences of this remodeling.

We’re excited to be joined today by two leading experts in this area of research and clinical practice, Dr. Bradley Petek and Dr. Timothy Churchill.

Dr. Petek is a cardiology fellow at Massachusetts General Hospital and one of the authors of the journal article entitled “Cardiac effects of detraining in athletes: a narrative review” that you’ll hear us refer to in the show.

And Dr. Churchill is a cardiologist at Massachusetts General Hospital and an Instructor at Harvard Medical School. He is a member of that hospital’s Cardiovascular Performance Program, where he studies cardiovascular adaptations to exercise as they apply to health, disease, and human performance.

We’ll also hear from coach Julie Young to get her sense of how this remodeling effects physiology testing.

We’ll also hear from coaches Julie Young and Jared Berg to get their understanding of how cardiac remodeling effects athletes of all abilities.

Let's make you fast!


Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3798 196: Q&A on Annual Training Plans, Race Stress, and Body Image, with Julie Young https://www.fasttalklabs.com/?p=28481 We're joined by long-time contributor Julie Young who helps us field unique listener questions on how to build an annual training plan, coping with race stress, and overcoming body image issues. Building annual training plans The first question comes from our forum, from Devin Knickerbocker. He writes: “I just read the Houshang Amiri article “How to Develop a Yearly Training Plan” and I notice that he uses a spreadsheet. I have also been using a spreadsheet, but what resources and formats do you guys use to design and manage an ATP? Are there any apps or programs that facilitate this better than Microsoft Excel? I have tried to use TrainingPeaks, but I have found that it is difficult to get the right level of view. For example, their ATP builder is a combination of too high-level (e.g., you can’t look at planned progression of weight lifting, core, flexibility, skills and training all next to each other) and also, somehow, too granular (e.g. you have to pick the amount of TSS that you plan to be doing seven months in the future, which feels absurd). TrainingPeaks is great for planning a week and/or designing individual workouts but for the ATP functionality, i just don’t feel that it fills the bill. Any other ideas?” Coping with racing stress This question comes from John Ingram of Dublin, Ireland. He writes: “I’m new to road racing. I love it. But my love of racing is matched only by my hatred of pre-race nerves. The stress, the anxiety—sometimes to the point of nausea—takes away from the experience. What do I do to make it go away so I can enjoy this sport even more?” Body image This question comes from Amanda Newell in Providence, Rhode Island. She writes: “As a sprinter, it helps to put on muscle weight. Commitment to this discipline often means I’m surrendering to the fact that buying jeans will be more challenging than not. How can I better accept the beauty in strength and performance versus one that is defined more by the traditional image of beauty and femininity as skinny and less muscular?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Dec 2021 12:00:00 -0000 Q&A on Annual Training Plans, Race Stress, and Body Image, with Julie Young full 196 Fast Talk Labs We're joined by long-time contributor Julie Young who helps us field unique listener questions on how to build an annual training plan, coping with race stress, and overcoming body image issues. Building annual training plans The first question comes from our forum, from Devin Knickerbocker. He writes: “I just read the Houshang Amiri article “How to Develop a Yearly Training Plan” and I notice that he uses a spreadsheet. I have also been using a spreadsheet, but what resources and formats do you guys use to design and manage an ATP? Are there any apps or programs that facilitate this better than Microsoft Excel? I have tried to use TrainingPeaks, but I have found that it is difficult to get the right level of view. For example, their ATP builder is a combination of too high-level (e.g., you can’t look at planned progression of weight lifting, core, flexibility, skills and training all next to each other) and also, somehow, too granular (e.g. you have to pick the amount of TSS that you plan to be doing seven months in the future, which feels absurd). TrainingPeaks is great for planning a week and/or designing individual workouts but for the ATP functionality, i just don’t feel that it fills the bill. Any other ideas?” Coping with racing stress This question comes from John Ingram of Dublin, Ireland. He writes: “I’m new to road racing. I love it. But my love of racing is matched only by my hatred of pre-race nerves. The stress, the anxiety—sometimes to the point of nausea—takes away from the experience. What do I do to make it go away so I can enjoy this sport even more?” Body image This question comes from Amanda Newell in Providence, Rhode Island. She writes: “As a sprinter, it helps to put on muscle weight. Commitment to this discipline often means I’m surrendering to the fact that buying jeans will be more challenging than not. How can I better accept the beauty in strength and performance versus one that is defined more by the traditional image of beauty and femininity as skinny and less muscular?” Learn more about your ad choices. Visit megaphone.fm/adchoices We're joined by long-time contributor Julie Young who helps us field unique listener questions on how to build an annual training plan, coping with race stress, and overcoming body image issues.

Building annual training plans

The first question comes from our forum, from Devin Knickerbocker. He writes:

“I just read the Houshang Amiri article “How to Develop a Yearly Training Plan” and I notice that he uses a spreadsheet.

I have also been using a spreadsheet, but what resources and formats do you guys use to design and manage an ATP? Are there any apps or programs that facilitate this better than Microsoft Excel?

I have tried to use TrainingPeaks, but I have found that it is difficult to get the right level of view. For example, their ATP builder is a combination of too high-level (e.g., you can’t look at planned progression of weight lifting, core, flexibility, skills and training all next to each other) and also, somehow, too granular (e.g. you have to pick the amount of TSS that you plan to be doing seven months in the future, which feels absurd).

TrainingPeaks is great for planning a week and/or designing individual workouts but for the ATP functionality, i just don’t feel that it fills the bill. Any other ideas?”

Coping with racing stress

This question comes from John Ingram of Dublin, Ireland. He writes:

“I’m new to road racing. I love it. But my love of racing is matched only by my hatred of pre-race nerves. The stress, the anxiety—sometimes to the point of nausea—takes away from the experience. What do I do to make it go away so I can enjoy this sport even more?”

Body image

This question comes from Amanda Newell in Providence, Rhode Island. She writes:

“As a sprinter, it helps to put on muscle weight. Commitment to this discipline often means I’m surrendering to the fact that buying jeans will be more challenging than not. How can I better accept the beauty in strength and performance versus one that is defined more by the traditional image of beauty and femininity as skinny and less muscular?”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2610 195: Favorite Moments of 2021 Join us as we go through our favorite moments of 2021 including talks with Dr. Asker Jeukendrup, Kristin Armstrong, Jim Miller, Jeff Winkler, Neal Henderson, Dr. Simon Marshall and Lesley Paterson. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Dec 2021 12:00:00 -0000 Favorite Moments of 2021 full 195 Fast Talk Labs Join us as we go through our favorite moments of 2021 including talks with Dr. Asker Jeukendrup, Kristin Armstrong, Jim Miller, Jeff Winkler, Neal Henderson, Dr. Simon Marshall and Lesley Paterson. Learn more about your ad choices. Visit megaphone.fm/adchoices Join us as we go through our favorite moments of 2021 including talks with Dr. Asker Jeukendrup, Kristin Armstrong, Jim Miller, Jeff Winkler, Neal Henderson, Dr. Simon Marshall and Lesley Paterson.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3735 194: Q&A with Adam Saint Pierre https://www.fasttalklabs.com/?p=28241 Q&A on Nordic Skiing, Recovery, and Mixing Training Modalities, with Adam St. Pierre Adam St. Pierre, the head coach of the Nordic ski team at Montana St. University, and a former physiologist and jack-of-all-trades at the Boulder Center for Sports Medicine, joins Fast Talk to discuss nordic skiing and how it fits into endurance training, oxygen debt versus deficit, muscle recovery, and mixing running and cycling training modalities effectively. Nordic ski training This first question comes from Ashley Masen in California: “Since cross country skiing is full-body and pushes higher stroke volume than cycling can, could there be a really beneficial way to do VO2max training in the early season, then focus on extending threshold and adding specificity on the bike as you get closer to your race?” Oxygen debt versus deficit This question comes from Rodney Simpson in North Carolina. He writes: “What is your explanation of oxygen debt and oxygen deficit? Is the latency heart rate at the beginning of applying power for a zone 3 interval due to O2 debt or O2 deficit? Also, the duration to return to pre zone 3 interval heart rate due to fitness or fatigue?” Muscle recovery This question comes from Kjeld Bontenbal in the Netherlands. He writes: “Where resting HR and HRV seem to be proper guidelines for cardiovascular recovery, how about muscle recovery? As a speed skater I often find my rest HR and HRV ‘at rest’, while my legs still feel sore. The soreness translates itself into lower power output in both the aerobic and anaerobic area. It makes me wonder: What is a good measure to determine the recovery state of the muscles? When the legs feel sore, should I give them more rest for optimal super-compensation?” References Chazaud, B. (2016). Inflammation during skeletal muscle regeneration and tissue remodeling: application to exercise‐induced muscle damage management. Immunology and Cell Biology, 94(2), 140–145. Retrieved from https://doi.org/10.1038/icb.2015.97 Demarle, A. P., Slawinski, J. J., Laffite, L. P., Bocquet, V. G., Koralsztein, J. P., & Billat, V. L. (2001). Decrease of O2 deficit is a potential factor in increased time to exhaustion after specific endurance training. Journal of Applied Physiology, 90(3), 947–953. Retrieved from https://doi.org/10.1152/jappl.2001.90.3.947 Howatson, G., & Someren, K. A. van. (2008). The Prevention and Treatment of Exercise-Induced Muscle Damage. Sports Medicine, 38(6), 483–503. Retrieved from https://doi.org/10.2165/00007256-200838060-00004 Minett, G. M., & Duffield, R. (2014). Is recovery driven by central or peripheral factors? A role for the brain in recovery following intermittent-sprint exercise. Frontiers in Physiology, 5, 24. Retrieved from https://doi.org/10.3389/fphys.2014.00024 Mizumura, K., & Taguchi, T. (2016). Delayed onset muscle soreness: Involvement of neurotrophic factors. The Journal of Physiological Sciences, 66(1), 43–52. Retrieved from https://doi.org/10.1007/s12576-015-0397-0 Peake, J. M., Neubauer, O., Gatta, P. A. D., & Nosaka, K. (2017). Muscle damage and inflammation during recovery from exercise. Journal of Applied Physiology, 122(3), 559–570. Retrieved from https://doi.org/10.1152/japplphysiol.00971.2016 Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Dec 2021 12:00:00 -0000 Q&A with Adam Saint Pierre full 194 Fast Talk Labs Q&A on Nordic Skiing, Recovery, and Mixing Training Modalities, with Adam St. Pierre Adam St. Pierre, the head coach of the Nordic ski team at Montana St. University, and a former physiologist and jack-of-all-trades at the Boulder Center for Sports Medicine, joins Fast Talk to discuss nordic skiing and how it fits into endurance training, oxygen debt versus deficit, muscle recovery, and mixing running and cycling training modalities effectively. Nordic ski training This first question comes from Ashley Masen in California: “Since cross country skiing is full-body and pushes higher stroke volume than cycling can, could there be a really beneficial way to do VO2max training in the early season, then focus on extending threshold and adding specificity on the bike as you get closer to your race?” Oxygen debt versus deficit This question comes from Rodney Simpson in North Carolina. He writes: “What is your explanation of oxygen debt and oxygen deficit? Is the latency heart rate at the beginning of applying power for a zone 3 interval due to O2 debt or O2 deficit? Also, the duration to return to pre zone 3 interval heart rate due to fitness or fatigue?” Muscle recovery This question comes from Kjeld Bontenbal in the Netherlands. He writes: “Where resting HR and HRV seem to be proper guidelines for cardiovascular recovery, how about muscle recovery? As a speed skater I often find my rest HR and HRV ‘at rest’, while my legs still feel sore. The soreness translates itself into lower power output in both the aerobic and anaerobic area. It makes me wonder: What is a good measure to determine the recovery state of the muscles? When the legs feel sore, should I give them more rest for optimal super-compensation?” References Chazaud, B. (2016). Inflammation during skeletal muscle regeneration and tissue remodeling: application to exercise‐induced muscle damage management. Immunology and Cell Biology, 94(2), 140–145. Retrieved from https://doi.org/10.1038/icb.2015.97 Demarle, A. P., Slawinski, J. J., Laffite, L. P., Bocquet, V. G., Koralsztein, J. P., & Billat, V. L. (2001). Decrease of O2 deficit is a potential factor in increased time to exhaustion after specific endurance training. Journal of Applied Physiology, 90(3), 947–953. Retrieved from https://doi.org/10.1152/jappl.2001.90.3.947 Howatson, G., & Someren, K. A. van. (2008). The Prevention and Treatment of Exercise-Induced Muscle Damage. Sports Medicine, 38(6), 483–503. Retrieved from https://doi.org/10.2165/00007256-200838060-00004 Minett, G. M., & Duffield, R. (2014). Is recovery driven by central or peripheral factors? A role for the brain in recovery following intermittent-sprint exercise. Frontiers in Physiology, 5, 24. Retrieved from https://doi.org/10.3389/fphys.2014.00024 Mizumura, K., & Taguchi, T. (2016). Delayed onset muscle soreness: Involvement of neurotrophic factors. The Journal of Physiological Sciences, 66(1), 43–52. Retrieved from https://doi.org/10.1007/s12576-015-0397-0 Peake, J. M., Neubauer, O., Gatta, P. A. D., & Nosaka, K. (2017). Muscle damage and inflammation during recovery from exercise. Journal of Applied Physiology, 122(3), 559–570. Retrieved from https://doi.org/10.1152/japplphysiol.00971.2016 Learn more about your ad choices. Visit megaphone.fm/adchoices Q&A on Nordic Skiing, Recovery, and Mixing Training Modalities, with Adam St. Pierre


Adam St. Pierre, the head coach of the Nordic ski team at Montana St. University, and a former physiologist and jack-of-all-trades at the Boulder Center for Sports Medicine, joins Fast Talk to discuss nordic skiing and how it fits into endurance training, oxygen debt versus deficit, muscle recovery, and mixing running and cycling training modalities effectively.

Nordic ski training

This first question comes from Ashley Masen in California:

“Since cross country skiing is full-body and pushes higher stroke volume than cycling can, could there be a really beneficial way to do VO2max training in the early season, then focus on extending threshold and adding specificity on the bike as you get closer to your race?”

Oxygen debt versus deficit

This question comes from Rodney Simpson in North Carolina. He writes:

“What is your explanation of oxygen debt and oxygen deficit? Is the latency heart rate at the beginning of applying power for a zone 3 interval due to O2 debt or O2 deficit? Also, the duration to return to pre zone 3 interval heart rate due to fitness or fatigue?”

Muscle recovery

This question comes from Kjeld Bontenbal in the Netherlands. He writes:

“Where resting HR and HRV seem to be proper guidelines for cardiovascular recovery, how about muscle recovery?

As a speed skater I often find my rest HR and HRV ‘at rest’, while my legs still feel sore. The soreness translates itself into lower power output in both the aerobic and anaerobic area. It makes me wonder:

What is a good measure to determine the recovery state of the muscles? When the legs feel sore, should I give them more rest for optimal super-compensation?”

References

  • Chazaud, B. (2016). Inflammation during skeletal muscle regeneration and tissue remodeling: application to exercise‐induced muscle damage management. Immunology and Cell Biology, 94(2), 140–145. Retrieved from https://doi.org/10.1038/icb.2015.97
  • Demarle, A. P., Slawinski, J. J., Laffite, L. P., Bocquet, V. G., Koralsztein, J. P., & Billat, V. L. (2001). Decrease of O2 deficit is a potential factor in increased time to exhaustion after specific endurance training. Journal of Applied Physiology, 90(3), 947–953. Retrieved from https://doi.org/10.1152/jappl.2001.90.3.947
  • Howatson, G., & Someren, K. A. van. (2008). The Prevention and Treatment of Exercise-Induced Muscle Damage. Sports Medicine, 38(6), 483–503. Retrieved from https://doi.org/10.2165/00007256-200838060-00004
  • Minett, G. M., & Duffield, R. (2014). Is recovery driven by central or peripheral factors? A role for the brain in recovery following intermittent-sprint exercise. Frontiers in Physiology, 5, 24. Retrieved from https://doi.org/10.3389/fphys.2014.00024
  • Mizumura, K., & Taguchi, T. (2016). Delayed onset muscle soreness: Involvement of neurotrophic factors. The Journal of Physiological Sciences, 66(1), 43–52. Retrieved from https://doi.org/10.1007/s12576-015-0397-0
  • Peake, J. M., Neubauer, O., Gatta, P. A. D., & Nosaka, K. (2017). Muscle damage and inflammation during recovery from exercise. Journal of Applied Physiology, 122(3), 559–570. Retrieved from https://doi.org/10.1152/japplphysiol.00971.2016

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2254 193: How Much Speed Can Be Bought? With Ben Delaney https://www.fasttalklabs.com/fast-talk/how-much-speed-can-be-bought-with-ben-delaney Today we’re talking speed, but not necessarily the kind that comes from hard work, although we touch on things like coaches and training plans as the first and most important step to “buying” speed. This episode is about what makes you faster by focusing on aerodynamics and reducing drag or that CdA coefficient that is so important. This is an episode about the things that directly bring speed.    We’re joined by our friend and colleague Ben Delaney who has spent decades riding and reviewing countless bikes and pieces of gear for VeloNews and BikeRadar, as well as time in the industry with Specialized. He takes us through his tiered hierarchy of options when it comes to spending your way to a faster you.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Dec 2021 12:00:00 -0000 How Much Speed Can Be Bought? With Ben Delaney full 193 Fast Talk Labs Today we’re talking speed, but not necessarily the kind that comes from hard work, although we touch on things like coaches and training plans as the first and most important step to “buying” speed. This episode is about what makes you faster by focusing on aerodynamics and reducing drag or that CdA coefficient that is so important. This is an episode about the things that directly bring speed.    We’re joined by our friend and colleague Ben Delaney who has spent decades riding and reviewing countless bikes and pieces of gear for VeloNews and BikeRadar, as well as time in the industry with Specialized. He takes us through his tiered hierarchy of options when it comes to spending your way to a faster you.  Learn more about your ad choices. Visit megaphone.fm/adchoices Today we’re talking speed, but not necessarily the kind that comes from hard work, although we touch on things like coaches and training plans as the first and most important step to “buying” speed. This episode is about what makes you faster by focusing on aerodynamics and reducing drag or that CdA coefficient that is so important. This is an episode about the things that directly bring speed. 

 

We’re joined by our friend and colleague Ben Delaney who has spent decades riding and reviewing countless bikes and pieces of gear for VeloNews and BikeRadar, as well as time in the industry with Specialized. He takes us through his tiered hierarchy of options when it comes to spending your way to a faster you. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3703 192: The Evolution of the Perception of Supplements, with Dr. Louise Burke https://www.fasttalklabs.com/fast-talk/the-evolution-of-the-perception-of-supplements-with-dr-louise-burke/ While we’ve talked about supplements on Fast Talk before, we’ve never sat down with one of the world’s preeminent nutrition researchers to dive into the history and overall value of supplements. But that’s just what we do today. Dr. Louise Burke is a sports dietitian with 40 years of experience in the education and counseling of elite athletes. She worked at the Australian Institute of Sport for 30 years, first as Head of Sports Nutrition and then as Chief of Nutrition Strategy. She was the team dietitian for the Australian Olympic Teams for the 1996 through 2012 Summer Olympic Games. Her publications include over 350 papers in peer-reviewed journals and book chapters, and the authorship or editorship of several textbooks on sports nutrition. And her list of accomplishments and accolades goes on. She is now a Professorial Fellow at Australian Catholic University. With the limited time we had with Dr. Burke, we discuss the rise and fall of many supplement fads, the evolving classification of supplements, and the role she played in the creation of an evidence-based categorization system. Then we take a closer look at some of the most popular and effective supplements, discussing the history, development, and efficacy of each. Today we also hear from a host of other athletes and coaches to get their opinions on supplements. These include Amos Brumble, Houshang Amiri, Dr. Andy Pruitt, Colby Pearce, and Rebecca Rusch. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Dec 2021 12:00:00 -0000 The Evolution of the Perception of Supplements, with Dr. Louise Burke full 192 Fast Talk Labs While we’ve talked about supplements on Fast Talk before, we’ve never sat down with one of the world’s preeminent nutrition researchers to dive into the history and overall value of supplements. But that’s just what we do today. Dr. Louise Burke is a sports dietitian with 40 years of experience in the education and counseling of elite athletes. She worked at the Australian Institute of Sport for 30 years, first as Head of Sports Nutrition and then as Chief of Nutrition Strategy. She was the team dietitian for the Australian Olympic Teams for the 1996 through 2012 Summer Olympic Games. Her publications include over 350 papers in peer-reviewed journals and book chapters, and the authorship or editorship of several textbooks on sports nutrition. And her list of accomplishments and accolades goes on. She is now a Professorial Fellow at Australian Catholic University. With the limited time we had with Dr. Burke, we discuss the rise and fall of many supplement fads, the evolving classification of supplements, and the role she played in the creation of an evidence-based categorization system. Then we take a closer look at some of the most popular and effective supplements, discussing the history, development, and efficacy of each. Today we also hear from a host of other athletes and coaches to get their opinions on supplements. These include Amos Brumble, Houshang Amiri, Dr. Andy Pruitt, Colby Pearce, and Rebecca Rusch. Learn more about your ad choices. Visit megaphone.fm/adchoices While we’ve talked about supplements on Fast Talk before, we’ve never sat down with one of the world’s preeminent nutrition researchers to dive into the history and overall value of supplements.

But that’s just what we do today. Dr. Louise Burke is a sports dietitian with 40 years of experience in the education and counseling of elite athletes. She worked at the Australian Institute of Sport for 30 years, first as Head of Sports Nutrition and then as Chief of Nutrition Strategy. She was the team dietitian for the Australian Olympic Teams for the 1996 through 2012 Summer Olympic Games.

Her publications include over 350 papers in peer-reviewed journals and book chapters, and the authorship or editorship of several textbooks on sports nutrition. And her list of accomplishments and accolades goes on. She is now a Professorial Fellow at Australian Catholic University.

With the limited time we had with Dr. Burke, we discuss the rise and fall of many supplement fads, the evolving classification of supplements, and the role she played in the creation of an evidence-based categorization system. Then we take a closer look at some of the most popular and effective supplements, discussing the history, development, and efficacy of each.

Today we also hear from a host of other athletes and coaches to get their opinions on supplements. These include Amos Brumble, Houshang Amiri, Dr. Andy Pruitt, Colby Pearce, and Rebecca Rusch.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3774 191: Q&A on Thanksgiving Mind Games, Jan Ullrich Effect, and Food as Medicine https://www.fasttalklabs.com/fast-talk/qa-on-thanksgiving-mind-games-jan-ullrich-effect-and-food-as-medicine/ This first question we’ve saved for this special occasion. Brenda Castile from Essex, Connecticut, writes: “Thanksgiving! I love it. I love the food, I love the drinks, I love the desserts. I love being around family. All of which means I’m exposed to calories and germs, a cyclist’s worst nightmare. And, as usual, it comes just a couple of weeks before I want to be at my best for the finale of ‘cross season. So, how can I have my cake and eat it too? How does someone who takes the sport seriously, as I do, but who also has the perspective on ‘normal’ life to know that I shouldn’t boycott a special gathering that I love for a chance at a dinky medal at ‘cross nationals this year. Am I just playing mind games with myself? Can I splurge for a day, do my best to limit my exposure to germs and other creepy crawlies, and then get straight back on the wagon the next day, no worse for wear? How do I keep the mind games from making me feel guilty and exposed right when I want to be buckling down for a chance at amateur glory?” Binge before or after? This next question comes from Sid Merriman in Dover, Delaware. He writes: “Simple question: before or after? Thanksgiving is a time for feasting and turkey trots, but do I feast first and then trot, or trot then feast? My wife and I debate the topic of timing every year. I want to get my turkey trot in first, then binge like there’s no tomorrow—which means she’s pushing back the Thanksgiving meal until late afternoon to accommodate my schedule. She wants me to eat first, so that I get to the turkey trot later in the day to work off that ginormous plate of pecan pie—which means I'm pushing her to have the Thanksgiving meal at or before noon so I have time to digest 8,000 calories before running my brains out. Who’s right, me or my wife?” Avoiding the Jan Ullrich effect This question comes from Casey Hickock in Bend, Oregon. He writes: “When I was first getting into cycling in the late 1990s, I remember watching the Tour de France on TV when Lance Armstrong and Jan Ullrich were battling. When it came to Jan, a topic of conversation that always seemed to pop up was about his weight, and how much he would put on in the off-season and how hard it would be for him to lose it the following season. Well, I know how the man must have felt. Leaving everything else from that era aside, can you help me avoid the seemingly inevitable weight gain of winter—I slow down, the food and beer seem to get richer and more plentiful, and the weight gain speeds up. Every year it gets harder to shed the weight come spring. Surely, you’ve heard this before or even dealt with it yourself. I imagine discipline is key here… but besides that, what can I do to avoid this up and down cycle year after year?” Food as medicine This question comes from Brad With. He writes: “I recently read an article by Trevor where he discusses health issues, inflammation, and sickness during his cycling training. I've raced bikes for about 18 years in Colorado. I have been plagued with frequent colds (8-10 a year), digestive issues, and Celiac disease. I have also had a bout of viral postural orthostatic tachycardia (POTS) syndrome. I also had a rare and serious pneumonia that almost took my life in 2012. I always felt that there was possibly a major factor contributing to these problems. I am seriously considering whether it's the food I'm eating. I'm trying to find some evidence that a drastic change in diet could contribute to improving my health. Paleo is one of the avenues I would like to try. I would like to find other (anecdotal) evidence that Paleo has improved the health of others.” Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 24 Nov 2021 12:00:00 -0000 Q&A on Thanksgiving Mind Games, Jan Ullrich Effect, and Food as Medicine full 191 Fast Talk Labs This first question we’ve saved for this special occasion. Brenda Castile from Essex, Connecticut, writes: “Thanksgiving! I love it. I love the food, I love the drinks, I love the desserts. I love being around family. All of which means I’m exposed to calories and germs, a cyclist’s worst nightmare. And, as usual, it comes just a couple of weeks before I want to be at my best for the finale of ‘cross season. So, how can I have my cake and eat it too? How does someone who takes the sport seriously, as I do, but who also has the perspective on ‘normal’ life to know that I shouldn’t boycott a special gathering that I love for a chance at a dinky medal at ‘cross nationals this year. Am I just playing mind games with myself? Can I splurge for a day, do my best to limit my exposure to germs and other creepy crawlies, and then get straight back on the wagon the next day, no worse for wear? How do I keep the mind games from making me feel guilty and exposed right when I want to be buckling down for a chance at amateur glory?” Binge before or after? This next question comes from Sid Merriman in Dover, Delaware. He writes: “Simple question: before or after? Thanksgiving is a time for feasting and turkey trots, but do I feast first and then trot, or trot then feast? My wife and I debate the topic of timing every year. I want to get my turkey trot in first, then binge like there’s no tomorrow—which means she’s pushing back the Thanksgiving meal until late afternoon to accommodate my schedule. She wants me to eat first, so that I get to the turkey trot later in the day to work off that ginormous plate of pecan pie—which means I'm pushing her to have the Thanksgiving meal at or before noon so I have time to digest 8,000 calories before running my brains out. Who’s right, me or my wife?” Avoiding the Jan Ullrich effect This question comes from Casey Hickock in Bend, Oregon. He writes: “When I was first getting into cycling in the late 1990s, I remember watching the Tour de France on TV when Lance Armstrong and Jan Ullrich were battling. When it came to Jan, a topic of conversation that always seemed to pop up was about his weight, and how much he would put on in the off-season and how hard it would be for him to lose it the following season. Well, I know how the man must have felt. Leaving everything else from that era aside, can you help me avoid the seemingly inevitable weight gain of winter—I slow down, the food and beer seem to get richer and more plentiful, and the weight gain speeds up. Every year it gets harder to shed the weight come spring. Surely, you’ve heard this before or even dealt with it yourself. I imagine discipline is key here… but besides that, what can I do to avoid this up and down cycle year after year?” Food as medicine This question comes from Brad With. He writes: “I recently read an article by Trevor where he discusses health issues, inflammation, and sickness during his cycling training. I've raced bikes for about 18 years in Colorado. I have been plagued with frequent colds (8-10 a year), digestive issues, and Celiac disease. I have also had a bout of viral postural orthostatic tachycardia (POTS) syndrome. I also had a rare and serious pneumonia that almost took my life in 2012. I always felt that there was possibly a major factor contributing to these problems. I am seriously considering whether it's the food I'm eating. I'm trying to find some evidence that a drastic change in diet could contribute to improving my health. Paleo is one of the avenues I would like to try. I would like to find other (anecdotal) evidence that Paleo has improved the health of others.” Learn more about your ad choices. Visit megaphone.fm/adchoices This first question we’ve saved for this special occasion. Brenda Castile from Essex, Connecticut, writes:

“Thanksgiving! I love it. I love the food, I love the drinks, I love the desserts. I love being around family. All of which means I’m exposed to calories and germs, a cyclist’s worst nightmare. And, as usual, it comes just a couple of weeks before I want to be at my best for the finale of ‘cross season.

So, how can I have my cake and eat it too? How does someone who takes the sport seriously, as I do, but who also has the perspective on ‘normal’ life to know that I shouldn’t boycott a special gathering that I love for a chance at a dinky medal at ‘cross nationals this year.

Am I just playing mind games with myself? Can I splurge for a day, do my best to limit my exposure to germs and other creepy crawlies, and then get straight back on the wagon the next day, no worse for wear? How do I keep the mind games from making me feel guilty and exposed right when I want to be buckling down for a chance at amateur glory?”

Binge before or after?

This next question comes from Sid Merriman in Dover, Delaware. He writes:

“Simple question: before or after? Thanksgiving is a time for feasting and turkey trots, but do I feast first and then trot, or trot then feast?

My wife and I debate the topic of timing every year. I want to get my turkey trot in first, then binge like there’s no tomorrow—which means she’s pushing back the Thanksgiving meal until late afternoon to accommodate my schedule. She wants me to eat first, so that I get to the turkey trot later in the day to work off that ginormous plate of pecan pie—which means I'm pushing her to have the Thanksgiving meal at or before noon so I have time to digest 8,000 calories before running my brains out. Who’s right, me or my wife?”

Avoiding the Jan Ullrich effect

This question comes from Casey Hickock in Bend, Oregon. He writes:

“When I was first getting into cycling in the late 1990s, I remember watching the Tour de France on TV when Lance Armstrong and Jan Ullrich were battling. When it came to Jan, a topic of conversation that always seemed to pop up was about his weight, and how much he would put on in the off-season and how hard it would be for him to lose it the following season.

Well, I know how the man must have felt. Leaving everything else from that era aside, can you help me avoid the seemingly inevitable weight gain of winter—I slow down, the food and beer seem to get richer and more plentiful, and the weight gain speeds up. Every year it gets harder to shed the weight come spring. Surely, you’ve heard this before or even dealt with it yourself. I imagine discipline is key here… but besides that, what can I do to avoid this up and down cycle year after year?”

Food as medicine

This question comes from Brad With. He writes:

“I recently read an article by Trevor where he discusses health issues, inflammation, and sickness during his cycling training. I've raced bikes for about 18 years in Colorado. I have been plagued with frequent colds (8-10 a year), digestive issues, and Celiac disease. I have also had a bout of viral postural orthostatic tachycardia (POTS) syndrome. I also had a rare and serious pneumonia that almost took my life in 2012.

I always felt that there was possibly a major factor contributing to these problems. I am seriously considering whether it's the food I'm eating. I'm trying to find some evidence that a drastic change in diet could contribute to improving my health. Paleo is one of the avenues I would like to try. I would like to find other (anecdotal) evidence that Paleo has improved the health of others.”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2751 190: Is Perceived Exertion the Most Important Metric? https://www.fasttalklabs.com/fast-talk/is-perceived-exertion-the-most-important-metric/ There are many ways to measure intensity. This is an episode about the one that is often forgotten: RPE. Perceived exertion is a standardized way to classify a subjective feeling. We've touched upon RPE in many episodes, often referring to the fact that top pros all know "the feel." Today, we argue that the metric of feeling—perceived exertion, RPE, sensations, whatever you call it—is in many ways the most important metric. Yes, we're arguing that it is even more important than power and heart rate. We set the stage by defining RPE. Next, we lay out our argument for why RPE may be the most important metric—whether in the training or racing context. Then we turn our attention to ways to learn how to understand or interpret feelings to determine RPE. It's not an easy task, but there are certain steps you can take to hone your sense of, well, sense. Finally, we discuss the best ways to use RPE, from the ability to assess where you're at to knowing what efforts of a given length "feel like" so that you can then use that to pace in races; from adjusting power and HR in training to how the sRPE scale can be used to integrate off-the-bike workouts into overall training load. Since this is a summary episode, we pulled from previous episodes to hear from a host of the most prominent coaches, athletes, and researchers, including: Jeff Winkler, Joe Friel, Kristen Legan, Amos Brumble, Dirk Friel, Kristin Armstrong, Ned Overend, Dr. Stephen Seiler, Kate Courtney, Svein Tuft, and Julie Young. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Nov 2021 12:00:00 -0000 Is Perceived Exertion the Most Important Metric? full 190 Fast Talk Labs There are many ways to measure intensity. This is an episode about the one that is often forgotten: RPE. Perceived exertion is a standardized way to classify a subjective feeling. We've touched upon RPE in many episodes, often referring to the fact that top pros all know "the feel." Today, we argue that the metric of feeling—perceived exertion, RPE, sensations, whatever you call it—is in many ways the most important metric. Yes, we're arguing that it is even more important than power and heart rate. We set the stage by defining RPE. Next, we lay out our argument for why RPE may be the most important metric—whether in the training or racing context. Then we turn our attention to ways to learn how to understand or interpret feelings to determine RPE. It's not an easy task, but there are certain steps you can take to hone your sense of, well, sense. Finally, we discuss the best ways to use RPE, from the ability to assess where you're at to knowing what efforts of a given length "feel like" so that you can then use that to pace in races; from adjusting power and HR in training to how the sRPE scale can be used to integrate off-the-bike workouts into overall training load. Since this is a summary episode, we pulled from previous episodes to hear from a host of the most prominent coaches, athletes, and researchers, including: Jeff Winkler, Joe Friel, Kristen Legan, Amos Brumble, Dirk Friel, Kristin Armstrong, Ned Overend, Dr. Stephen Seiler, Kate Courtney, Svein Tuft, and Julie Young. Learn more about your ad choices. Visit megaphone.fm/adchoices There are many ways to measure intensity. This is an episode about the one that is often forgotten: RPE.

Perceived exertion is a standardized way to classify a subjective feeling. We've touched upon RPE in many episodes, often referring to the fact that top pros all know "the feel."

Today, we argue that the metric of feeling—perceived exertion, RPE, sensations, whatever you call it—is in many ways the most important metric. Yes, we're arguing that it is even more important than power and heart rate.

We set the stage by defining RPE. Next, we lay out our argument for why RPE may be the most important metric—whether in the training or racing context.

Then we turn our attention to ways to learn how to understand or interpret feelings to determine RPE. It's not an easy task, but there are certain steps you can take to hone your sense of, well, sense.

Finally, we discuss the best ways to use RPE, from the ability to assess where you're at to knowing what efforts of a given length "feel like" so that you can then use that to pace in races; from adjusting power and HR in training to how the sRPE scale can be used to integrate off-the-bike workouts into overall training load.

Since this is a summary episode, we pulled from previous episodes to hear from a host of the most prominent coaches, athletes, and researchers, including: Jeff Winkler, Joe Friel, Kristen Legan, Amos Brumble, Dirk Friel, Kristin Armstrong, Ned Overend, Dr. Stephen Seiler, Kate Courtney, Svein Tuft, and Julie Young.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5779 189: Bike Fit Methodology, with Dr. Andy Pruitt, Colby Pearce, and Todd Carver In the beginning, a bike fit would include a guy at a bike shop with a plumb line and a theory. Now, bike fit is a full-fledged science with video cameras, 3D models, and a greater understanding of human anatomy and physiology as it pertains to cycling. In part 2 of our bike fit discussion, we’ll explore the practical implications of bike fit, from the debate over aerodynamics versus power to our guest’s feelings about technology versus experience and intuition, and many other subjects, generally in the realm of "methodology." Once again we're joined by three of the great minds in bike fit. Dr. Andy Pruitt is the director of sports medicine here at Fast Talk, and one of the pioneers of the study of cycling biomechanics. Our next guest has appeared on Fast Talk many times before, and he also continues to host his own podcast, “Cycling in Alignment.” Of course, I speak of Colby Pearce. Finally, making his Fast Talk debut is Todd Carver, co-founder of Retül and the head of human performance at Specialized, which now owns the Retül fit technology. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Nov 2021 12:00:00 -0000 Bike Fit Methodology, with Dr. Andy Pruitt, Colby Pearce, and Todd Carver full 189 Fast Talk Labs In the beginning, a bike fit would include a guy at a bike shop with a plumb line and a theory. Now, bike fit is a full-fledged science with video cameras, 3D models, and a greater understanding of human anatomy and physiology as it pertains to cycling. In part 2 of our bike fit discussion, we’ll explore the practical implications of bike fit, from the debate over aerodynamics versus power to our guest’s feelings about technology versus experience and intuition, and many other subjects, generally in the realm of "methodology." Once again we're joined by three of the great minds in bike fit. Dr. Andy Pruitt is the director of sports medicine here at Fast Talk, and one of the pioneers of the study of cycling biomechanics. Our next guest has appeared on Fast Talk many times before, and he also continues to host his own podcast, “Cycling in Alignment.” Of course, I speak of Colby Pearce. Finally, making his Fast Talk debut is Todd Carver, co-founder of Retül and the head of human performance at Specialized, which now owns the Retül fit technology. Learn more about your ad choices. Visit megaphone.fm/adchoices In the beginning, a bike fit would include a guy at a bike shop with a plumb line and a theory. Now, bike fit is a full-fledged science with video cameras, 3D models, and a greater understanding of human anatomy and physiology as it pertains to cycling.

In part 2 of our bike fit discussion, we’ll explore the practical implications of bike fit, from the debate over aerodynamics versus power to our guest’s feelings about technology versus experience and intuition, and many other subjects, generally in the realm of "methodology."

Once again we're joined by three of the great minds in bike fit.

Dr. Andy Pruitt is the director of sports medicine here at Fast Talk, and one of the pioneers of the study of cycling biomechanics. Our next guest has appeared on Fast Talk many times before, and he also continues to host his own podcast, “Cycling in Alignment.” Of course, I speak of Colby Pearce. Finally, making his Fast Talk debut is Todd Carver, co-founder of Retül and the head of human performance at Specialized, which now owns the Retül fit technology.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3923 188: Nerd Lab: FTP, VO2max, and Sprints within LSD Exercise physiologist Rob Pickels returns to Fast Talk to out-nerd Coach Trevor Connor as they discuss new scientific research in sport science. Though the findings of these studies may not always directly apply to your weekly training plan, understanding the questions that have been asked by physiology researchers can give you context about what is known and knowable by science as it relates to human performance. In case you missed our last Nerd Lab episode, check out Fast Talk episode 172: Sprinting, Overtraining Your Cells, Durability: Rob Pickels & Trevor Connor Nerd Out on Recent Research. FTP20 Test Review The first review, "What is known about the FTP 20 test related to cycling? A scoping review," revealed there are only a few studies that have looked at the 20-minute test of FTP. The protocols of the different studies varied a lot, so it is difficult to find significant trends. Overall, this is a thorough analysis of the 20-minute FTP test and how well it predicts/correlates with other measures. For example, it has decent correlation with MLSS and LT2, but shouldn’t replace them. Interval Protocols and Time Near VO2max In the next study, "Time Spent Near VO2max During Different Cycling Self-Paced Interval Training Protocols," the researchers compared 4-minute and 8-minute self-paced intervals with 4:1 and 2:1 recovery ratios. The findings suggest the 2:1 ratios tended to result in more time near VO2max. But it raises a question: Is time near VO2max the goal? The assumption is that time at VO2max is better for adaptations. Does this assumption drive bad training practices? Finally, this study also raises interesting questions about self-paced vs. set intensity intervals. Inclusion of Sprints in Transition Period The final study, entitled "The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period," looked at whether having some intensity in the transition period will help a subsequent preparation period. The findings suggest that including sprints improved 20 minute all-out TT, but there is still a question of whether there is a physiological benefit. The test procedure was huge; there were differences between the groups. All that improved was their ability to ride at a higher percent of VO2max. Is it a simple improvement in an athlete's ability to suffer? Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Nov 2021 11:00:00 -0000 Nerd Lab: FTP, VO2max, and Sprints within LSD full 188 Fast Talk Labs Exercise physiologist Rob Pickels returns to Fast Talk to out-nerd Coach Trevor Connor as they discuss new scientific research in sport science. Though the findings of these studies may not always directly apply to your weekly training plan, understanding the questions that have been asked by physiology researchers can give you context about what is known and knowable by science as it relates to human performance. In case you missed our last Nerd Lab episode, check out Fast Talk episode 172: Sprinting, Overtraining Your Cells, Durability: Rob Pickels & Trevor Connor Nerd Out on Recent Research. FTP20 Test Review The first review, "What is known about the FTP 20 test related to cycling? A scoping review," revealed there are only a few studies that have looked at the 20-minute test of FTP. The protocols of the different studies varied a lot, so it is difficult to find significant trends. Overall, this is a thorough analysis of the 20-minute FTP test and how well it predicts/correlates with other measures. For example, it has decent correlation with MLSS and LT2, but shouldn’t replace them. Interval Protocols and Time Near VO2max In the next study, "Time Spent Near VO2max During Different Cycling Self-Paced Interval Training Protocols," the researchers compared 4-minute and 8-minute self-paced intervals with 4:1 and 2:1 recovery ratios. The findings suggest the 2:1 ratios tended to result in more time near VO2max. But it raises a question: Is time near VO2max the goal? The assumption is that time at VO2max is better for adaptations. Does this assumption drive bad training practices? Finally, this study also raises interesting questions about self-paced vs. set intensity intervals. Inclusion of Sprints in Transition Period The final study, entitled "The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period," looked at whether having some intensity in the transition period will help a subsequent preparation period. The findings suggest that including sprints improved 20 minute all-out TT, but there is still a question of whether there is a physiological benefit. The test procedure was huge; there were differences between the groups. All that improved was their ability to ride at a higher percent of VO2max. Is it a simple improvement in an athlete's ability to suffer? Learn more about your ad choices. Visit megaphone.fm/adchoices Exercise physiologist Rob Pickels returns to Fast Talk to out-nerd Coach Trevor Connor as they discuss new scientific research in sport science. Though the findings of these studies may not always directly apply to your weekly training plan, understanding the questions that have been asked by physiology researchers can give you context about what is known and knowable by science as it relates to human performance.

In case you missed our last Nerd Lab episode, check out Fast Talk episode 172: Sprinting, Overtraining Your Cells, Durability: Rob Pickels & Trevor Connor Nerd Out on Recent Research.

FTP20 Test Review

The first review, "What is known about the FTP 20 test related to cycling? A scoping review," revealed there are only a few studies that have looked at the 20-minute test of FTP. The protocols of the different studies varied a lot, so it is difficult to find significant trends.

Overall, this is a thorough analysis of the 20-minute FTP test and how well it predicts/correlates with other measures. For example, it has decent correlation with MLSS and LT2, but shouldn’t replace them.

Interval Protocols and Time Near VO2max

In the next study, "Time Spent Near VO2max During Different Cycling Self-Paced Interval Training Protocols," the researchers compared 4-minute and 8-minute self-paced intervals with 4:1 and 2:1 recovery ratios. The findings suggest the 2:1 ratios tended to result in more time near VO2max.

But it raises a question: Is time near VO2max the goal? The assumption is that time at VO2max is better for adaptations. Does this assumption drive bad training practices?

Finally, this study also raises interesting questions about self-paced vs. set intensity intervals.

Inclusion of Sprints in Transition Period

The final study, entitled "The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period," looked at whether having some intensity in the transition period will help a subsequent preparation period. The findings suggest that including sprints improved 20 minute all-out TT, but there is still a question of whether there is a physiological benefit.

The test procedure was huge; there were differences between the groups. All that improved was their ability to ride at a higher percent of VO2max. Is it a simple improvement in an athlete's ability to suffer?

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3673 187: Bike Fit Philosophy, with Dr. Andy Pruitt, Colby Pearce, and Todd Carver Bike fit was once purely a quote-unquote “philosophy.” In the old days, you may have experienced getting a so-called fit by a guy at a bike shop with a plumb line and a theory. Now, bike fit is a full-fledged science—there are video cameras everywhere, 3D modeling, and so on. That being said, it’s a science that is still influenced by philosophy—what each fitter brings to the exam and analysis that impacts his or her perspective. Today, we’ve gathered three of the great minds in bike fit to discuss this complex and extremely important aspect of cycling. When we sat down to discuss the topic, to no one’s surprise, they spoke for hours, so we’ve decided to split this conversation into two parts. Today, we start with a discussion about the philosophy of fit, and how science fits into that philosophy. In part 2, we’ll discuss the practical implications of bike fit, from the debate over aerodynamics versus power, to our guest’s feelings about technology versus experience and intuition. Our guests’ immense experience and influence on the world of bike fit cannot possibly be captured in a single sentence, but that’s what I’ll try to do. Dr. Andy Pruitt is the director of sports medicine here at Fast Talk, and one of the pioneers of the study of cycling biomechanics. Our next guest has appeared on Fast Talk many times before, and he also continues to host his own podcast, “Cycling in Alignment.” Of course, I speak of Colby Pearce. Finally, making his Fast Talk debut is Todd Carver, co-founder of Retül and the head of human performance at Specialized, which now owns the Retül fit technology. What do each of our guests have to say about his fit philosophy? What’s involved in a fit? What's the goal of a fit? Stay tuned. Let's get you fit… and make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Oct 2021 11:00:00 -0000 Bike Fit Philosophy, with Dr. Andy Pruitt, Colby Pearce, and Todd Carver full 187 Fast Talk Labs Bike fit was once purely a quote-unquote “philosophy.” In the old days, you may have experienced getting a so-called fit by a guy at a bike shop with a plumb line and a theory. Now, bike fit is a full-fledged science—there are video cameras everywhere, 3D modeling, and so on. That being said, it’s a science that is still influenced by philosophy—what each fitter brings to the exam and analysis that impacts his or her perspective. Today, we’ve gathered three of the great minds in bike fit to discuss this complex and extremely important aspect of cycling. When we sat down to discuss the topic, to no one’s surprise, they spoke for hours, so we’ve decided to split this conversation into two parts. Today, we start with a discussion about the philosophy of fit, and how science fits into that philosophy. In part 2, we’ll discuss the practical implications of bike fit, from the debate over aerodynamics versus power, to our guest’s feelings about technology versus experience and intuition. Our guests’ immense experience and influence on the world of bike fit cannot possibly be captured in a single sentence, but that’s what I’ll try to do. Dr. Andy Pruitt is the director of sports medicine here at Fast Talk, and one of the pioneers of the study of cycling biomechanics. Our next guest has appeared on Fast Talk many times before, and he also continues to host his own podcast, “Cycling in Alignment.” Of course, I speak of Colby Pearce. Finally, making his Fast Talk debut is Todd Carver, co-founder of Retül and the head of human performance at Specialized, which now owns the Retül fit technology. What do each of our guests have to say about his fit philosophy? What’s involved in a fit? What's the goal of a fit? Stay tuned. Let's get you fit… and make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Bike fit was once purely a quote-unquote “philosophy.” In the old days, you may have experienced getting a so-called fit by a guy at a bike shop with a plumb line and a theory. Now, bike fit is a full-fledged science—there are video cameras everywhere, 3D modeling, and so on. That being said, it’s a science that is still influenced by philosophy—what each fitter brings to the exam and analysis that impacts his or her perspective.

Today, we’ve gathered three of the great minds in bike fit to discuss this complex and extremely important aspect of cycling. When we sat down to discuss the topic, to no one’s surprise, they spoke for hours, so we’ve decided to split this conversation into two parts.

Today, we start with a discussion about the philosophy of fit, and how science fits into that philosophy. In part 2, we’ll discuss the practical implications of bike fit, from the debate over aerodynamics versus power, to our guest’s feelings about technology versus experience and intuition.

Our guests’ immense experience and influence on the world of bike fit cannot possibly be captured in a single sentence, but that’s what I’ll try to do.

Dr. Andy Pruitt is the director of sports medicine here at Fast Talk, and one of the pioneers of the study of cycling biomechanics. Our next guest has appeared on Fast Talk many times before, and he also continues to host his own podcast, “Cycling in Alignment.” Of course, I speak of Colby Pearce. Finally, making his Fast Talk debut is Todd Carver, co-founder of Retül and the head of human performance at Specialized, which now owns the Retül fit technology.

What do each of our guests have to say about his fit philosophy? What’s involved in a fit? What's the goal of a fit? Stay tuned.

Let's get you fit… and make you fast!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3363 186: Q&A on Intensity within LSD Rides, Finding a Coach, and Coach as Teacher, with Rab Wardell Our guest coach for this episode is Rab Wardell, owner of Wardell Cycle Coaching, who competed at the mountain bike marathon world championships for Team GB in 2021 and, in 2020, set the fastest known time (FKT) for the West Highland Way in the Highlands of Scotland. (Check out the film here, which was selected for the prestigious Banff Film Festival in 2021.) Rab helps us answer questions on whether adding some intensity to your long, slow distance rides are detrimental to training adaptations, how to find a new coach when you feel you've reached your limit with previous coaches, and how much a coach should teach his or her athletes the scientific purpose of training and individual workouts. Mixing intervals into long rides This question comes from Stuart Hardy of Addlethorpe, UK. He writes: "Are there any detrimental effects to dropping Seiler Z3 efforts into the long slow rides (which are two to three hours for me)? Essentially, this would mean riding easy on the flat and hitting the short punchy hills (1-5 minute) we have around me hard. Basically, I would be either easy or all-out in the same ride. I suppose the question is: Does going into VO2/Anaerobic during a long aerobic ride cause the body to change its mode of operation and shift energy systems, thus negating the benefits we’re striving for by riding for longer (i.e. FatMax/aerobic capacity)? Does it shift the body towards glycolysis and it doesn’t revert back between the efforts?” Finding your level of coachThis next question comes from Beth Frankel of Hilo, Hawaii. She writes: “When I started cycling seriously five years ago at the age of 22, I found a coach that I liked working with and who was also relatively new to the coaching field. We seemed to click and he has been a great partner in my progress. But now I feel like I’ve reached his limit, and therefore, mine. I’m a Cat. 3 getting decent results, but I want to take it up a level. As I look for my next coach, what are the things I should be looking for? What are the questions I should be asking myself, in terms of what I need? And what are the questions I should be asking the potential coach to understand if he or she can meet those needs?” Psychology of coachingThis question comes from Dana Parker in Bristol, Tennessee. She writes: “My coach and I have had some differences as of late as to how she should deliver certain messages and plans to me. For example, while she wants to ‘teach’ me how and why to do certain things, I just want to be told what to do. I have a lot going on in life, and the last thing I want to do as I prepare to head out the door to do intervals is to read an email about some scientific principle or physiological mechanism. Just tell me how hard to go, how long to go, and when I can call it a day. Is there something I can do to help her understand that the ‘why’ isn’t always important to me? Or can you convince me that the ‘why’ is more important than I think it is? Or do I just need to find a new coach?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Oct 2021 11:00:00 -0000 Q&A on Intensity within LSD Rides, Finding a Coach, and Coach as Teacher, with Rab Wardell full 186 Fast Talk Labs Our guest coach for this episode is Rab Wardell, owner of Wardell Cycle Coaching, who competed at the mountain bike marathon world championships for Team GB in 2021 and, in 2020, set the fastest known time (FKT) for the West Highland Way in the Highlands of Scotland. (Check out the film here, which was selected for the prestigious Banff Film Festival in 2021.) Rab helps us answer questions on whether adding some intensity to your long, slow distance rides are detrimental to training adaptations, how to find a new coach when you feel you've reached your limit with previous coaches, and how much a coach should teach his or her athletes the scientific purpose of training and individual workouts. Mixing intervals into long rides This question comes from Stuart Hardy of Addlethorpe, UK. He writes: "Are there any detrimental effects to dropping Seiler Z3 efforts into the long slow rides (which are two to three hours for me)? Essentially, this would mean riding easy on the flat and hitting the short punchy hills (1-5 minute) we have around me hard. Basically, I would be either easy or all-out in the same ride. I suppose the question is: Does going into VO2/Anaerobic during a long aerobic ride cause the body to change its mode of operation and shift energy systems, thus negating the benefits we’re striving for by riding for longer (i.e. FatMax/aerobic capacity)? Does it shift the body towards glycolysis and it doesn’t revert back between the efforts?” Finding your level of coachThis next question comes from Beth Frankel of Hilo, Hawaii. She writes: “When I started cycling seriously five years ago at the age of 22, I found a coach that I liked working with and who was also relatively new to the coaching field. We seemed to click and he has been a great partner in my progress. But now I feel like I’ve reached his limit, and therefore, mine. I’m a Cat. 3 getting decent results, but I want to take it up a level. As I look for my next coach, what are the things I should be looking for? What are the questions I should be asking myself, in terms of what I need? And what are the questions I should be asking the potential coach to understand if he or she can meet those needs?” Psychology of coachingThis question comes from Dana Parker in Bristol, Tennessee. She writes: “My coach and I have had some differences as of late as to how she should deliver certain messages and plans to me. For example, while she wants to ‘teach’ me how and why to do certain things, I just want to be told what to do. I have a lot going on in life, and the last thing I want to do as I prepare to head out the door to do intervals is to read an email about some scientific principle or physiological mechanism. Just tell me how hard to go, how long to go, and when I can call it a day. Is there something I can do to help her understand that the ‘why’ isn’t always important to me? Or can you convince me that the ‘why’ is more important than I think it is? Or do I just need to find a new coach?” Learn more about your ad choices. Visit megaphone.fm/adchoices Our guest coach for this episode is Rab Wardell, owner of Wardell Cycle Coaching, who competed at the mountain bike marathon world championships for Team GB in 2021 and, in 2020, set the fastest known time (FKT) for the West Highland Way in the Highlands of Scotland. (Check out the film here, which was selected for the prestigious Banff Film Festival in 2021.)

Rab helps us answer questions on whether adding some intensity to your long, slow distance rides are detrimental to training adaptations, how to find a new coach when you feel you've reached your limit with previous coaches, and how much a coach should teach his or her athletes the scientific purpose of training and individual workouts.

Mixing intervals into long rides 

This question comes from Stuart Hardy of Addlethorpe, UK. He writes:

"Are there any detrimental effects to dropping Seiler Z3 efforts into the long slow rides (which are two to three hours for me)? Essentially, this would mean riding easy on the flat and hitting the short punchy hills (1-5 minute) we have around me hard.

Basically, I would be either easy or all-out in the same ride. I suppose the question is: Does going into VO2/Anaerobic during a long aerobic ride cause the body to change its mode of operation and shift energy systems, thus negating the benefits we’re striving for by riding for longer (i.e. FatMax/aerobic capacity)? Does it shift the body towards glycolysis and it doesn’t revert back between the efforts?”

Finding your level of coach

This next question comes from Beth Frankel of Hilo, Hawaii. She writes:

“When I started cycling seriously five years ago at the age of 22, I found a coach that I liked working with and who was also relatively new to the coaching field. We seemed to click and he has been a great partner in my progress. But now I feel like I’ve reached his limit, and therefore, mine. I’m a Cat. 3 getting decent results, but I want to take it up a level.

As I look for my next coach, what are the things I should be looking for? What are the questions I should be asking myself, in terms of what I need? And what are the questions I should be asking the potential coach to understand if he or she can meet those needs?”

Psychology of coaching

This question comes from Dana Parker in Bristol, Tennessee. She writes:

“My coach and I have had some differences as of late as to how she should deliver certain messages and plans to me. For example, while she wants to ‘teach’ me how and why to do certain things, I just want to be told what to do. I have a lot going on in life, and the last thing I want to do as I prepare to head out the door to do intervals is to read an email about some scientific principle or physiological mechanism. Just tell me how hard to go, how long to go, and when I can call it a day.

Is there something I can do to help her understand that the ‘why’ isn’t always important to me? Or can you convince me that the ‘why’ is more important than I think it is? Or do I just need to find a new coach?”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2187 185: Comparing Training Methods Across Endurance Sports, with Dr. Stephen Seiler While the Fast Talk podcast was originally geared toward cycling, many of the concepts we discuss can be applied across all endurance sports. After all, human physiology remains the same whether we’re talking cycling, running, rowing, or cross-country skiing.   Today we’re joined by someone who has a broad understanding of endurance sports, not only because he’s studied human physiology in the lab for decades, but he’s also worked with athletes across a broad range of athletic pursuits and participated in many of the sports he studies, from rowing to cycling.  With the help of Dr. Stephen Seiler, today we compare and contrast endurance sports as a whole, exploring everything from cardiovascular hemodynamics to muscle loading. We also discuss training impacts and implications across sports—how similar are they, how different are they, and does the polarized approach work for all of them—and in the same way?  While we had him, we also asked Dr. Seiler a few questions we often get asked by listeners about the polarized approach, including what intensity should 4x8-minute intervals be done at and should we ever do sweet spot work. And just to be clear, when Dr. Seiler discusses “threshold” sessions, he uses the research definition, which is actually sweet spot training—cyclists think of threshold sessions differently. We clarify all of this and more on the show.  Adding to our conversation today are Adam St. Pierre, the head coach of the Nordic ski team at Montana St. University, Joe Gambles, a longtime professional triathlete and coach, and Glenn Swan, a former master’s national cycling champion and Coach Connor’s mentor.  To all the runners, rowers, skiers, AND cyclists out there, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Oct 2021 11:00:00 -0000 Comparing Training Methods Across Endurance Sports, with Dr. Stephen Seiler full 185 Fast Talk Labs While the Fast Talk podcast was originally geared toward cycling, many of the concepts we discuss can be applied across all endurance sports. After all, human physiology remains the same whether we’re talking cycling, running, rowing, or cross-country skiing.   Today we’re joined by someone who has a broad understanding of endurance sports, not only because he’s studied human physiology in the lab for decades, but he’s also worked with athletes across a broad range of athletic pursuits and participated in many of the sports he studies, from rowing to cycling.  With the help of Dr. Stephen Seiler, today we compare and contrast endurance sports as a whole, exploring everything from cardiovascular hemodynamics to muscle loading. We also discuss training impacts and implications across sports—how similar are they, how different are they, and does the polarized approach work for all of them—and in the same way?  While we had him, we also asked Dr. Seiler a few questions we often get asked by listeners about the polarized approach, including what intensity should 4x8-minute intervals be done at and should we ever do sweet spot work. And just to be clear, when Dr. Seiler discusses “threshold” sessions, he uses the research definition, which is actually sweet spot training—cyclists think of threshold sessions differently. We clarify all of this and more on the show.  Adding to our conversation today are Adam St. Pierre, the head coach of the Nordic ski team at Montana St. University, Joe Gambles, a longtime professional triathlete and coach, and Glenn Swan, a former master’s national cycling champion and Coach Connor’s mentor.  To all the runners, rowers, skiers, AND cyclists out there, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices While the Fast Talk podcast was originally geared toward cycling, many of the concepts we discuss can be applied across all endurance sports. After all, human physiology remains the same whether we’re talking cycling, running, rowing, or cross-country skiing.  

Today we’re joined by someone who has a broad understanding of endurance sports, not only because he’s studied human physiology in the lab for decades, but he’s also worked with athletes across a broad range of athletic pursuits and participated in many of the sports he studies, from rowing to cycling. 

With the help of Dr. Stephen Seiler, today we compare and contrast endurance sports as a whole, exploring everything from cardiovascular hemodynamics to muscle loading. We also discuss training impacts and implications across sports—how similar are they, how different are they, and does the polarized approach work for all of them—and in the same way? 

While we had him, we also asked Dr. Seiler a few questions we often get asked by listeners about the polarized approach, including what intensity should 4x8-minute intervals be done at and should we ever do sweet spot work. And just to be clear, when Dr. Seiler discusses “threshold” sessions, he uses the research definition, which is actually sweet spot training—cyclists think of threshold sessions differently. We clarify all of this and more on the show. 

Adding to our conversation today are Adam St. Pierre, the head coach of the Nordic ski team at Montana St. University, Joe Gambles, a longtime professional triathlete and coach, and Glenn Swan, a former master’s national cycling champion and Coach Connor’s mentor. 

To all the runners, rowers, skiers, AND cyclists out there, let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6838 184: Q&A on Triathlon, Running, GI Distress, and Knee Warmers, with Joe Gambles Joe Gambles has been racing triathlon professionally for nearly 25 years and has been coaching for the last seven years. We've gathered many of our triathlon-specific questions for the right athlete and coach—and Joe fits that bill. Training distribution This question comes from Frank Bastion in Bellingham, Washington. He writes: “I’m new to triathlon, but have a decent background in other endurance sports including running, which I did for five-plus years competitively. I haven’t yet hired a coach to work with me for triathlon training. What’s the best way (or ways) for me to determine how my training time should be distributed between the three sports? For further background, I have the least experience on the bike. I used to swim in high school and was decently competitive. Running is what I’m most comfortable with. Running outside after running inside all winter This question comes from Hampton Pryor in Sheffield, UK. He writes: “Last year I did a ton of my riding on Zwift during the winter. While I was doing that, I noticed increasing numbers of people using Zwift for running. So this winter I’m seriously considering moving almost all of my training indoors, and doing my runs on the treadmill on Zwift over the winter. But eventually I have to get outside, right? How can I make the transition to the road easier once the snow melts?” Prioritizing events This question comes from Stefanie Weidenhammer from Munich, Germany. She writes: “In the past several seasons, my training and racing has been very disrupted. It has been three summers since I have been able to do a full Ironman distance event. As I rebuild toward a goal of completing one in the summer of 2022, would you recommend I use sprint, Olympic, or half Ironman events—or a combination of several of these—to prepare for a full Ironman event? How much time would you leave between each of them? How should I approach the shorter events when using them as practice for a full distance event?” GI distress on the run This question comes from Zdenek Novak from Prague. He writes: “Tell me when you have heard this one before: I often will feel good on the bike, but once I start the run I will frequently get pains in the stomach or other symptoms of discomfort [GI distress]. What is the answer? Is there anything I can do to prevent this from happening? I have tried using all manner of nutrition on the bike, from all liquid to all solid, and everything in between.” Knee warmers! This question comes from Joe Melton of Utica, New York. He writes: “I live in the northern U.S. and it’s starting to get cold here when I train. I’ve heard your podcast about covering your legs, but I think I can tolerate the cold better than most. I frequently wear arm warmers, but my legs are fine. Do I really need knee warmers?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Oct 2021 11:00:00 -0000 Q&A on Triathlon, Running, GI Distress, and Knee Warmers, with Joe Gambles full 184 Fast Talk Labs Joe Gambles has been racing triathlon professionally for nearly 25 years and has been coaching for the last seven years. We've gathered many of our triathlon-specific questions for the right athlete and coach—and Joe fits that bill. Training distribution This question comes from Frank Bastion in Bellingham, Washington. He writes: “I’m new to triathlon, but have a decent background in other endurance sports including running, which I did for five-plus years competitively. I haven’t yet hired a coach to work with me for triathlon training. What’s the best way (or ways) for me to determine how my training time should be distributed between the three sports? For further background, I have the least experience on the bike. I used to swim in high school and was decently competitive. Running is what I’m most comfortable with. Running outside after running inside all winter This question comes from Hampton Pryor in Sheffield, UK. He writes: “Last year I did a ton of my riding on Zwift during the winter. While I was doing that, I noticed increasing numbers of people using Zwift for running. So this winter I’m seriously considering moving almost all of my training indoors, and doing my runs on the treadmill on Zwift over the winter. But eventually I have to get outside, right? How can I make the transition to the road easier once the snow melts?” Prioritizing events This question comes from Stefanie Weidenhammer from Munich, Germany. She writes: “In the past several seasons, my training and racing has been very disrupted. It has been three summers since I have been able to do a full Ironman distance event. As I rebuild toward a goal of completing one in the summer of 2022, would you recommend I use sprint, Olympic, or half Ironman events—or a combination of several of these—to prepare for a full Ironman event? How much time would you leave between each of them? How should I approach the shorter events when using them as practice for a full distance event?” GI distress on the run This question comes from Zdenek Novak from Prague. He writes: “Tell me when you have heard this one before: I often will feel good on the bike, but once I start the run I will frequently get pains in the stomach or other symptoms of discomfort [GI distress]. What is the answer? Is there anything I can do to prevent this from happening? I have tried using all manner of nutrition on the bike, from all liquid to all solid, and everything in between.” Knee warmers! This question comes from Joe Melton of Utica, New York. He writes: “I live in the northern U.S. and it’s starting to get cold here when I train. I’ve heard your podcast about covering your legs, but I think I can tolerate the cold better than most. I frequently wear arm warmers, but my legs are fine. Do I really need knee warmers?” Learn more about your ad choices. Visit megaphone.fm/adchoices Joe Gambles has been racing triathlon professionally for nearly 25 years and has been coaching for the last seven years. We've gathered many of our triathlon-specific questions for the right athlete and coach—and Joe fits that bill.

Training distribution

This question comes from Frank Bastion in Bellingham, Washington. He writes:

“I’m new to triathlon, but have a decent background in other endurance sports including running, which I did for five-plus years competitively. I haven’t yet hired a coach to work with me for triathlon training. What’s the best way (or ways) for me to determine how my training time should be distributed between the three sports?

For further background, I have the least experience on the bike. I used to swim in high school and was decently competitive. Running is what I’m most comfortable with.

Running outside after running inside all winter

This question comes from Hampton Pryor in Sheffield, UK. He writes:

“Last year I did a ton of my riding on Zwift during the winter. While I was doing that, I noticed increasing numbers of people using Zwift for running. So this winter I’m seriously considering moving almost all of my training indoors, and doing my runs on the treadmill on Zwift over the winter. But eventually I have to get outside, right? How can I make the transition to the road easier once the snow melts?”

Prioritizing events

This question comes from Stefanie Weidenhammer from Munich, Germany. She writes:

“In the past several seasons, my training and racing has been very disrupted. It has been three summers since I have been able to do a full Ironman distance event. As I rebuild toward a goal of completing one in the summer of 2022, would you recommend I use sprint, Olympic, or half Ironman events—or a combination of several of these—to prepare for a full Ironman event? How much time would you leave between each of them? How should I approach the shorter events when using them as practice for a full distance event?”

GI distress on the run

This question comes from Zdenek Novak from Prague. He writes:

“Tell me when you have heard this one before: I often will feel good on the bike, but once I start the run I will frequently get pains in the stomach or other symptoms of discomfort [GI distress]. What is the answer? Is there anything I can do to prevent this from happening? I have tried using all manner of nutrition on the bike, from all liquid to all solid, and everything in between.”

Knee warmers!

This question comes from Joe Melton of Utica, New York. He writes:

“I live in the northern U.S. and it’s starting to get cold here when I train. I’ve heard your podcast about covering your legs, but I think I can tolerate the cold better than most. I frequently wear arm warmers, but my legs are fine. Do I really need knee warmers?”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3931 183: Developing Youth Athletes, with USA Cycling’s Alec Pasqualina Young athletes have a host of concerns outside of sport that make their development a unique, challenging undertaking. While they can often be sponges for new information, skills, and techniques, they are also dealing with complex stressors and pressures—in many ways they are more vulnerable than their adult counterparts.  Today we discuss ways to develop young athletes with Alec Pasqualina, USA Cycling’s Director of the Olympic Development Academy, or ODA.  While he willingly admits he doesn’t have all the answers, the 25-year-old Pasqualina is attempting to take this fledgling program within the national governing body and bring opportunity and access to more young cyclists than ever before.   We hit him with all manner of questions about the general principles that guide youth athletic development, as well as specific questions on the ODA, how it compares to the Long Term Athlete Development model, as well as the thornier subject of how parents should and should not be involved in their children’s development.  We also hear from several other coaches with decades of experience in youth development, including Houshang Amiri, director of the Pacific Cycling Center; Coach Ryan Kohler, Coach Rebecca Gross, and former collegiate cyclist Adam Wisseman.   If you have kids, listen up. If you coach kids, pay attention.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Sep 2021 11:00:00 -0000 Developing Youth Athletes, with USA Cycling’s Alec Pasqualina full 183 Fast Talk Labs Young athletes have a host of concerns outside of sport that make their development a unique, challenging undertaking. While they can often be sponges for new information, skills, and techniques, they are also dealing with complex stressors and pressures—in many ways they are more vulnerable than their adult counterparts.  Today we discuss ways to develop young athletes with Alec Pasqualina, USA Cycling’s Director of the Olympic Development Academy, or ODA.  While he willingly admits he doesn’t have all the answers, the 25-year-old Pasqualina is attempting to take this fledgling program within the national governing body and bring opportunity and access to more young cyclists than ever before.   We hit him with all manner of questions about the general principles that guide youth athletic development, as well as specific questions on the ODA, how it compares to the Long Term Athlete Development model, as well as the thornier subject of how parents should and should not be involved in their children’s development.  We also hear from several other coaches with decades of experience in youth development, including Houshang Amiri, director of the Pacific Cycling Center; Coach Ryan Kohler, Coach Rebecca Gross, and former collegiate cyclist Adam Wisseman.   If you have kids, listen up. If you coach kids, pay attention.  Learn more about your ad choices. Visit megaphone.fm/adchoices Young athletes have a host of concerns outside of sport that make their development a unique, challenging undertaking. While they can often be sponges for new information, skills, and techniques, they are also dealing with complex stressors and pressures—in many ways they are more vulnerable than their adult counterparts. 

Today we discuss ways to develop young athletes with Alec Pasqualina, USA Cycling’s Director of the Olympic Development Academy, or ODA. 

While he willingly admits he doesn’t have all the answers, the 25-year-old Pasqualina is attempting to take this fledgling program within the national governing body and bring opportunity and access to more young cyclists than ever before.  

We hit him with all manner of questions about the general principles that guide youth athletic development, as well as specific questions on the ODA, how it compares to the Long Term Athlete Development model, as well as the thornier subject of how parents should and should not be involved in their children’s development. 

We also hear from several other coaches with decades of experience in youth development, including Houshang Amiri, director of the Pacific Cycling Center; Coach Ryan Kohler, Coach Rebecca Gross, and former collegiate cyclist Adam Wisseman. 

 If you have kids, listen up. If you coach kids, pay attention. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4937 182: Q&A on Polarized Training, Ramping Down Your Season, and Ruining Workouts, with Rebecca Gross With the help of Rebecca Gross, owner of 3six0 Performance, we field questions on polarized training, how to effectively close out a season, whether you can ruin workouts with indulgences or poor sleep, and how to get the most out of spin class. Before Rebecca began coaching, she was an accomplished cyclocross and mountain bike racer. She was the 2012 Cyclocross Masters World Championships in Louisville, Kentucky and has twice won the collegiate mountain bike short track national championship. She continues to race professionally. Rebecca is also a veteran of the United States Air Force and holds a masters degree in sport and performance psychology from the University of Denver. Polarized training progressionThis question comes from Eoin Cremen, from Bath in the UK. He writes: “This question comes from a long-running debate between my twin brother and I about the optimal progression of bike intervals in a training program, moving from early / base season, into an 'A' race / short racing season. We both subscribe to a polarized model, predominantly using sessions as the distribution, rather than durations in zone. The question has revolved around the balance between the final training block reflecting re-enforcing race pace at distances nearing race duration, or pushing to develop the higher end qualities (both centrally, VO2Max, and peripherally, fiber and cellular physiology). We have both played with "Seiler-esque" intervals (4x2, progressing to 8x2) as the HIIT component of a training block, complemented with regular easy, Z2 sessions. Then for the final block, we’d elongate the duration and reduce the intensity of these efforts and often include them into longer rides to allow for more time at higher intensities. We also have considered swapping the emphasis of those training blocks, essentially training long to short, race pace to VO2max intensity. Thoughts?” Ramping down a seasonThis question comes from Sara Larsen of Brattleboro, Vermont. She writes: “As the seasons start to change here in the Northeast, it’s about time I hang up the road bike. The thing is, I still feel like my fitness is high, and my mind is fresh. What should I do in this situation? Bottle that energy and motivation and save it for next year? I’m not really one to race cyclocross. Are there other outlets I should pursue?" Burned out on structureIn a related question from Britt Gunnarson of Kolding, Denmark, she asks: “I have reached a point in my season where I have decent form, but I don’t have the mental energy to do more structured intervals. With one more race to go this season, I don’t know if I should continue to push the mental side of things, scrap the season, or if there is an alternative to these.” Ruining a workout?This question comes from Scott Dickey from San Diego, California. He writes: “I’m prone to indulging in an occasional beer or three after a hard workout. It helps me relax. Sometimes I also stay up late or my sleep is disrupted after a hard workout or long ride. I seem to be buzzing for hours and sleep poorly. I’ve often wondered where’s the breaking point… If I get the work in, but then indulge too much or don’t rest well, did I gain anything? Or did I just lose the chance to gain something from the work I put in?” Can spin classes replace Zwift?Finally, a question from Joe Uknalis. He writes: “For the sake of motivation this winter, I’m considering spinning classes, rather than another year of Zwift. I just would rather be around people. How do they fit into a training schedule when it's cold and dark outside? How do I use them effectively for motivation, without overdoing it? Is that possible in that setting? Where does that leave you when you can finally get outside again?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Sep 2021 11:00:00 -0000 Q&A on Polarized Training, Ramping Down Your Season, and Ruining Workouts, with Rebecca Gross full Fast Talk Labs With the help of Rebecca Gross, owner of 3six0 Performance, we field questions on polarized training, how to effectively close out a season, whether you can ruin workouts with indulgences or poor sleep, and how to get the most out of spin class. Before Rebecca began coaching, she was an accomplished cyclocross and mountain bike racer. She was the 2012 Cyclocross Masters World Championships in Louisville, Kentucky and has twice won the collegiate mountain bike short track national championship. She continues to race professionally. Rebecca is also a veteran of the United States Air Force and holds a masters degree in sport and performance psychology from the University of Denver. Polarized training progressionThis question comes from Eoin Cremen, from Bath in the UK. He writes: “This question comes from a long-running debate between my twin brother and I about the optimal progression of bike intervals in a training program, moving from early / base season, into an 'A' race / short racing season. We both subscribe to a polarized model, predominantly using sessions as the distribution, rather than durations in zone. The question has revolved around the balance between the final training block reflecting re-enforcing race pace at distances nearing race duration, or pushing to develop the higher end qualities (both centrally, VO2Max, and peripherally, fiber and cellular physiology). We have both played with "Seiler-esque" intervals (4x2, progressing to 8x2) as the HIIT component of a training block, complemented with regular easy, Z2 sessions. Then for the final block, we’d elongate the duration and reduce the intensity of these efforts and often include them into longer rides to allow for more time at higher intensities. We also have considered swapping the emphasis of those training blocks, essentially training long to short, race pace to VO2max intensity. Thoughts?” Ramping down a seasonThis question comes from Sara Larsen of Brattleboro, Vermont. She writes: “As the seasons start to change here in the Northeast, it’s about time I hang up the road bike. The thing is, I still feel like my fitness is high, and my mind is fresh. What should I do in this situation? Bottle that energy and motivation and save it for next year? I’m not really one to race cyclocross. Are there other outlets I should pursue?" Burned out on structureIn a related question from Britt Gunnarson of Kolding, Denmark, she asks: “I have reached a point in my season where I have decent form, but I don’t have the mental energy to do more structured intervals. With one more race to go this season, I don’t know if I should continue to push the mental side of things, scrap the season, or if there is an alternative to these.” Ruining a workout?This question comes from Scott Dickey from San Diego, California. He writes: “I’m prone to indulging in an occasional beer or three after a hard workout. It helps me relax. Sometimes I also stay up late or my sleep is disrupted after a hard workout or long ride. I seem to be buzzing for hours and sleep poorly. I’ve often wondered where’s the breaking point… If I get the work in, but then indulge too much or don’t rest well, did I gain anything? Or did I just lose the chance to gain something from the work I put in?” Can spin classes replace Zwift?Finally, a question from Joe Uknalis. He writes: “For the sake of motivation this winter, I’m considering spinning classes, rather than another year of Zwift. I just would rather be around people. How do they fit into a training schedule when it's cold and dark outside? How do I use them effectively for motivation, without overdoing it? Is that possible in that setting? Where does that leave you when you can finally get outside again?” Learn more about your ad choices. Visit megaphone.fm/adchoices With the help of Rebecca Gross, owner of 3six0 Performance, we field questions on polarized training, how to effectively close out a season, whether you can ruin workouts with indulgences or poor sleep, and how to get the most out of spin class.

Before Rebecca began coaching, she was an accomplished cyclocross and mountain bike racer. She was the 2012 Cyclocross Masters World Championships in Louisville, Kentucky and has twice won the collegiate mountain bike short track national championship. She continues to race professionally.

Rebecca is also a veteran of the United States Air Force and holds a masters degree in sport and performance psychology from the University of Denver.

Polarized training progression

This question comes from Eoin Cremen, from Bath in the UK. He writes:

“This question comes from a long-running debate between my twin brother and I about the optimal progression of bike intervals in a training program, moving from early / base season, into an 'A' race / short racing season.

We both subscribe to a polarized model, predominantly using sessions as the distribution, rather than durations in zone. The question has revolved around the balance between the final training block reflecting re-enforcing race pace at distances nearing race duration, or pushing to develop the higher end qualities (both centrally, VO2Max, and peripherally, fiber and cellular physiology).

We have both played with "Seiler-esque" intervals (4x2, progressing to 8x2) as the HIIT component of a training block, complemented with regular easy, Z2 sessions. Then for the final block, we’d elongate the duration and reduce the intensity of these efforts and often include them into longer rides to allow for more time at higher intensities.

We also have considered swapping the emphasis of those training blocks, essentially training long to short, race pace to VO2max intensity.

Thoughts?”

Ramping down a season

This question comes from Sara Larsen of Brattleboro, Vermont. She writes:

“As the seasons start to change here in the Northeast, it’s about time I hang up the road bike. The thing is, I still feel like my fitness is high, and my mind is fresh. What should I do in this situation? Bottle that energy and motivation and save it for next year? I’m not really one to race cyclocross. Are there other outlets I should pursue?"

Burned out on structure

In a related question from Britt Gunnarson of Kolding, Denmark, she asks:

“I have reached a point in my season where I have decent form, but I don’t have the mental energy to do more structured intervals. With one more race to go this season, I don’t know if I should continue to push the mental side of things, scrap the season, or if there is an alternative to these.”

Ruining a workout?

This question comes from Scott Dickey from San Diego, California. He writes:

“I’m prone to indulging in an occasional beer or three after a hard workout. It helps me relax. Sometimes I also stay up late or my sleep is disrupted after a hard workout or long ride. I seem to be buzzing for hours and sleep poorly. I’ve often wondered where’s the breaking point… If I get the work in, but then indulge too much or don’t rest well, did I gain anything? Or did I just lose the chance to gain something from the work I put in?”

Can spin classes replace Zwift?

Finally, a question from Joe Uknalis. He writes:

“For the sake of motivation this winter, I’m considering spinning classes, rather than another year of Zwift. I just would rather be around people. How do they fit into a training schedule when it's cold and dark outside? How do I use them effectively for motivation, without overdoing it? Is that possible in that setting? Where does that leave you when you can finally get outside again?”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2875 181: Riding the Edge in Cyclocross, with Stephen Hyde Today we’re talking cyclocross, a discipline that is as demanding as it is rewarding and educational. Because there are so many variables in ’cross, athletes are constantly being challenged and consistently faced with new opportunities to learn and progress. Whether that’s the engine or the skills. Whether that’s strength, power, finesse, or off-the-bike prowess. In cyclocross, you’re always on the edge, and that’s the focus of today’s episode.     The short-duration, high-intensity nature of cyclocross sharpens the pointy end of fitness. Cyclocross also offers countless opportunities to improve many technical aspects of cycling. Want to exponentially improve your handling skills? Cyclocross is the answer. Always wanted to feel more “at-one” with your bike? Yup, cyclocross wins again.    Today we’ll hear from one of the greats of American cyclocross, three-time national champion Stephen Hyde, a longtime member of the iconic Cannondale-cyclocrossworld.com squad who now races for the Steve Tilford Foundation Racing team. We talk about all aspects of the sport, from dealing with the weather to skills acquisition to tactics and race-day prep.     We also hear from Alec Donahue, who once coached Hyde and who specializes in cyclocross coaching, as well as Dr. William Adams, who speaks to preparing for cold weather. All that and more, today on Fast Talk.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Sep 2021 12:00:00 -0000 Riding the Edge in Cyclocross, with Stephen Hyde full 181 Fast Talk Labs Today we’re talking cyclocross, a discipline that is as demanding as it is rewarding and educational. Because there are so many variables in ’cross, athletes are constantly being challenged and consistently faced with new opportunities to learn and progress. Whether that’s the engine or the skills. Whether that’s strength, power, finesse, or off-the-bike prowess. In cyclocross, you’re always on the edge, and that’s the focus of today’s episode.     The short-duration, high-intensity nature of cyclocross sharpens the pointy end of fitness. Cyclocross also offers countless opportunities to improve many technical aspects of cycling. Want to exponentially improve your handling skills? Cyclocross is the answer. Always wanted to feel more “at-one” with your bike? Yup, cyclocross wins again.    Today we’ll hear from one of the greats of American cyclocross, three-time national champion Stephen Hyde, a longtime member of the iconic Cannondale-cyclocrossworld.com squad who now races for the Steve Tilford Foundation Racing team. We talk about all aspects of the sport, from dealing with the weather to skills acquisition to tactics and race-day prep.     We also hear from Alec Donahue, who once coached Hyde and who specializes in cyclocross coaching, as well as Dr. William Adams, who speaks to preparing for cold weather. All that and more, today on Fast Talk.  Learn more about your ad choices. Visit megaphone.fm/adchoices Today we’re talking cyclocross, a discipline that is as demanding as it is rewarding and educational. Because there are so many variables in ’cross, athletes are constantly being challenged and consistently faced with new opportunities to learn and progress. Whether that’s the engine or the skills. Whether that’s strength, power, finesse, or off-the-bike prowess. In cyclocross, you’re always on the edge, and that’s the focus of today’s episode.  

 

The short-duration, high-intensity nature of cyclocross sharpens the pointy end of fitness. Cyclocross also offers countless opportunities to improve many technical aspects of cycling. Want to exponentially improve your handling skills? Cyclocross is the answer. Always wanted to feel more “at-one” with your bike? Yup, cyclocross wins again. 

 

Today we’ll hear from one of the greats of American cyclocross, three-time national champion Stephen Hyde, a longtime member of the iconic Cannondale-cyclocrossworld.com squad who now races for the Steve Tilford Foundation Racing team. We talk about all aspects of the sport, from dealing with the weather to skills acquisition to tactics and race-day prep.  

 

We also hear from Alec Donahue, who once coached Hyde and who specializes in cyclocross coaching, as well as Dr. William Adams, who speaks to preparing for cold weather. All that and more, today on Fast Talk. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5802 180: Transformative Endurance Challenges https://www.fasttalklabs.com/fast-talk/transformative-endurance-challenges/ In 2021, four of us on the Fast Talk Labs staff—our producer Jana, Head Coach Ryan, Trevor, and me—chose an N1 Challenge. You’ve hopefully heard us speak about it previously on the show. It was meant to be an experiment of one—each of us—offering lessons for all, particularly you, the listeners.     Today, we explore that last bit, those “lessons for all” that each of us gained from our respective events. The most common term used to describe our events was “transformative...” That’s a big word. Yet, in each case, the adjective is appropriate. In the case of Jana, for example, it’s so appropriate that she up and moved to Spain and is traveling indefinitely, with her bike in tow wherever she goes.    Personal challenges, races, events of all kinds are meant to teach us not just how to train better or more effectively, to progress as athletes and hopefully people, but also to gain a greater understanding of what’s possible, what it means to be alive and healthy and able to do the things we love. That’s transformative. And that’s what we’ll discuss today.    One final note: Sadly, Trevor has had to call an audible several times on his N1 Challenge, after health issues and race cancellations disrupted his plans. Still, he learned lessons along the way that everyone can benefit from, and he shares those today.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Sep 2021 12:00:00 -0000 Transformative Endurance Challenges full Fast Talk Labs In 2021, four of us on the Fast Talk Labs staff—our producer Jana, Head Coach Ryan, Trevor, and me—chose an N1 Challenge. You’ve hopefully heard us speak about it previously on the show. It was meant to be an experiment of one—each of us—offering lessons for all, particularly you, the listeners.     Today, we explore that last bit, those “lessons for all” that each of us gained from our respective events. The most common term used to describe our events was “transformative...” That’s a big word. Yet, in each case, the adjective is appropriate. In the case of Jana, for example, it’s so appropriate that she up and moved to Spain and is traveling indefinitely, with her bike in tow wherever she goes.    Personal challenges, races, events of all kinds are meant to teach us not just how to train better or more effectively, to progress as athletes and hopefully people, but also to gain a greater understanding of what’s possible, what it means to be alive and healthy and able to do the things we love. That’s transformative. And that’s what we’ll discuss today.    One final note: Sadly, Trevor has had to call an audible several times on his N1 Challenge, after health issues and race cancellations disrupted his plans. Still, he learned lessons along the way that everyone can benefit from, and he shares those today.  Learn more about your ad choices. Visit megaphone.fm/adchoices In 2021, four of us on the Fast Talk Labs staff—our producer Jana, Head Coach Ryan, Trevor, and me—chose an N1 Challenge. You’ve hopefully heard us speak about it previously on the show. It was meant to be an experiment of one—each of us—offering lessons for all, particularly you, the listeners.  

 

Today, we explore that last bit, those “lessons for all” that each of us gained from our respective events. The most common term used to describe our events was “transformative...” That’s a big word. Yet, in each case, the adjective is appropriate. In the case of Jana, for example, it’s so appropriate that she up and moved to Spain and is traveling indefinitely, with her bike in tow wherever she goes. 

 

Personal challenges, races, events of all kinds are meant to teach us not just how to train better or more effectively, to progress as athletes and hopefully people, but also to gain a greater understanding of what’s possible, what it means to be alive and healthy and able to do the things we love. That’s transformative. And that’s what we’ll discuss today. 

 

One final note: Sadly, Trevor has had to call an audible several times on his N1 Challenge, after health issues and race cancellations disrupted his plans. Still, he learned lessons along the way that everyone can benefit from, and he shares those today. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3544 179: Do You Need a Mentor? With Coach Connor’s Mentor, Glenn Swan https://www.fasttalklabs.com/fast-talk/do-you-need-a-mentor-with-coach-connors-mentor-glenn-swan/ If you’ve listened to Fast Talk for any length of time, you’ve likely heard the name Glenn Swan. That’s because Glenn was Coach Connor’s first and, arguably, most influential mentor in the sport of cycling. Trevor has gone so far as to say that without Glenn’s influence, he probably would not have become the cyclist he became. Thus, Trevor often refers to lessons he learned from Glenn on the show.    We’re excited to have Glenn on this episode to discuss many facets of mentoring, including his definition of that seemingly simple term, as well as the benefits of having a mentor, and the differences between mentors and coaches, plus much more. Glenn’s influence wasn’t focused solely on Trevor, of course. He served as a mentor to many in the Ithaca, New York cycling community where he lived and trained. He helped shape the careers of many great cyclists, and we’re very pleased to have him share his wisdom today.    We’re also joined by a collection of several wise athletes and coaches today, including pro roadie Erica Clevenger, former elite cyclist Adam Wisseman, endurance coach Daniel Matheny, legendary coach Joe Friel, and author and coach Jim Rutberg.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Sep 2021 12:00:00 -0000 Do You Need a Mentor? With Coach Connor’s Mentor, Glenn Swan full 179 Fast Talk Labs If you’ve listened to Fast Talk for any length of time, you’ve likely heard the name Glenn Swan. That’s because Glenn was Coach Connor’s first and, arguably, most influential mentor in the sport of cycling. Trevor has gone so far as to say that without Glenn’s influence, he probably would not have become the cyclist he became. Thus, Trevor often refers to lessons he learned from Glenn on the show.    We’re excited to have Glenn on this episode to discuss many facets of mentoring, including his definition of that seemingly simple term, as well as the benefits of having a mentor, and the differences between mentors and coaches, plus much more. Glenn’s influence wasn’t focused solely on Trevor, of course. He served as a mentor to many in the Ithaca, New York cycling community where he lived and trained. He helped shape the careers of many great cyclists, and we’re very pleased to have him share his wisdom today.    We’re also joined by a collection of several wise athletes and coaches today, including pro roadie Erica Clevenger, former elite cyclist Adam Wisseman, endurance coach Daniel Matheny, legendary coach Joe Friel, and author and coach Jim Rutberg.  Learn more about your ad choices. Visit megaphone.fm/adchoices If you’ve listened to Fast Talk for any length of time, you’ve likely heard the name Glenn Swan. That’s because Glenn was Coach Connor’s first and, arguably, most influential mentor in the sport of cycling. Trevor has gone so far as to say that without Glenn’s influence, he probably would not have become the cyclist he became. Thus, Trevor often refers to lessons he learned from Glenn on the show. 

 

We’re excited to have Glenn on this episode to discuss many facets of mentoring, including his definition of that seemingly simple term, as well as the benefits of having a mentor, and the differences between mentors and coaches, plus much more. Glenn’s influence wasn’t focused solely on Trevor, of course. He served as a mentor to many in the Ithaca, New York cycling community where he lived and trained. He helped shape the careers of many great cyclists, and we’re very pleased to have him share his wisdom today. 

 

We’re also joined by a collection of several wise athletes and coaches today, including pro roadie Erica Clevenger, former elite cyclist Adam Wisseman, endurance coach Daniel Matheny, legendary coach Joe Friel, and author and coach Jim Rutberg. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5288 178: The Good, the Bad, and the Ugly of Chronic Training Load (CTL) CTL. Chronic Training Load has rapidly gained in popularity among endurance athletes, but how well understood is this complex metric? Today we discuss the benefits of CTL, as well as the issues that can arise if too much stock is placed in this one number.     CTL can tell you the general level you’re at, and more importantly, it can indicate trends in your training and help direct your training plan. But is this little acronym quickly replacing FTP as the metric of reference? Indeed, many people seem to think of it as an indication of how strong they are. But should they? Are there any dangers to doing so? As always, we start by taking a step back and defining how it is calculated and what assumptions and estimates it is based on.    Today, Trevor and I discuss the good, the bad, and the ugly of CTL. Ultimately, we want to try and answer as many of the questions we’ve received about this metric as possible, and help illustrate why a focus on training principles, rather than any single number, is much more effective for creating adaptations and seeing gains.    As we always do on our summary episodes, we hear from a world-class group of coaches, scientists, and athletes, including Tim Cusick, Larry Warbasse, Joe Friel, Dr. Stephen Seiler, Dr. Iñigo San Millan, Kendra Wenzel and others.     Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Aug 2021 11:00:00 -0000 The Good, the Bad, and the Ugly of Chronic Training Load (CTL) full 178 Fast Talk Labs CTL. Chronic Training Load has rapidly gained in popularity among endurance athletes, but how well understood is this complex metric? Today we discuss the benefits of CTL, as well as the issues that can arise if too much stock is placed in this one number.     CTL can tell you the general level you’re at, and more importantly, it can indicate trends in your training and help direct your training plan. But is this little acronym quickly replacing FTP as the metric of reference? Indeed, many people seem to think of it as an indication of how strong they are. But should they? Are there any dangers to doing so? As always, we start by taking a step back and defining how it is calculated and what assumptions and estimates it is based on.    Today, Trevor and I discuss the good, the bad, and the ugly of CTL. Ultimately, we want to try and answer as many of the questions we’ve received about this metric as possible, and help illustrate why a focus on training principles, rather than any single number, is much more effective for creating adaptations and seeing gains.    As we always do on our summary episodes, we hear from a world-class group of coaches, scientists, and athletes, including Tim Cusick, Larry Warbasse, Joe Friel, Dr. Stephen Seiler, Dr. Iñigo San Millan, Kendra Wenzel and others.     Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices CTL. Chronic Training Load has rapidly gained in popularity among endurance athletes, but how well understood is this complex metric? Today we discuss the benefits of CTL, as well as the issues that can arise if too much stock is placed in this one number.  

 

CTL can tell you the general level you’re at, and more importantly, it can indicate trends in your training and help direct your training plan. But is this little acronym quickly replacing FTP as the metric of reference? Indeed, many people seem to think of it as an indication of how strong they are. But should they? Are there any dangers to doing so? As always, we start by taking a step back and defining how it is calculated and what assumptions and estimates it is based on. 

 

Today, Trevor and I discuss the good, the bad, and the ugly of CTL. Ultimately, we want to try and answer as many of the questions we’ve received about this metric as possible, and help illustrate why a focus on training principles, rather than any single number, is much more effective for creating adaptations and seeing gains. 

 

As we always do on our summary episodes, we hear from a world-class group of coaches, scientists, and athletes, including Tim Cusick, Larry Warbasse, Joe Friel, Dr. Stephen Seiler, Dr. Iñigo San Millan, Kendra Wenzel and others. 

  

Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5333 177: Exploring Heat Stress and Heat Stroke, with Dr. William Adams In June, Trevor went to Moab for what he thought would be a nice vacation filled with mountain biking with friends. It turned into a stressful, harrowing experience when one friend was evacuated to the hospital by helicopter, and Trevor was left wondering if he’d live. No, it wasn’t from a crash. It was all about the heat that day. Trevor’s friend had suffered heat stroke. Or was it heat stress? Ultimately, the trip made Trevor wonder what he could have done differently. Thus, we found experts to help us better understand heat stress, heat stroke, heat exhaustion, and similar conditions elicited by heat. In this episode we try to answer several questions: What are the true definitions of these conditions? What are the causes? What are the physiological ramifications? What can you look for, in yourself or others, to know if serious issues are on the horizon? And what can you do to prevent those early symptoms from turning into a catastrophe? We’re joined today by Adam Wisseman, a collegiate national championship podium finisher and Trevor’s friend who lived through this ordeal in the heat of Moab. We also hear from Emile Abraham, a former pro and Pan Am Games medalist turned elite coach. Finally we’re joined by Dr. William Adams, the associate director of sports medicine research at the United States Olympic and Paralympic Committee, whose work focuses on investigating the prevention, management, and care of heat-related illness, among other things. He's the perfect expert for our episode today. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Aug 2021 11:00:00 -0000 Exploring Heat Stress and Heat Stroke, with Dr. William Adams full Fast Talk Labs In June, Trevor went to Moab for what he thought would be a nice vacation filled with mountain biking with friends. It turned into a stressful, harrowing experience when one friend was evacuated to the hospital by helicopter, and Trevor was left wondering if he’d live. No, it wasn’t from a crash. It was all about the heat that day. Trevor’s friend had suffered heat stroke. Or was it heat stress? Ultimately, the trip made Trevor wonder what he could have done differently. Thus, we found experts to help us better understand heat stress, heat stroke, heat exhaustion, and similar conditions elicited by heat. In this episode we try to answer several questions: What are the true definitions of these conditions? What are the causes? What are the physiological ramifications? What can you look for, in yourself or others, to know if serious issues are on the horizon? And what can you do to prevent those early symptoms from turning into a catastrophe? We’re joined today by Adam Wisseman, a collegiate national championship podium finisher and Trevor’s friend who lived through this ordeal in the heat of Moab. We also hear from Emile Abraham, a former pro and Pan Am Games medalist turned elite coach. Finally we’re joined by Dr. William Adams, the associate director of sports medicine research at the United States Olympic and Paralympic Committee, whose work focuses on investigating the prevention, management, and care of heat-related illness, among other things. He's the perfect expert for our episode today. Learn more about your ad choices. Visit megaphone.fm/adchoices In June, Trevor went to Moab for what he thought would be a nice vacation filled with mountain biking with friends. It turned into a stressful, harrowing experience when one friend was evacuated to the hospital by helicopter, and Trevor was left wondering if he’d live.

No, it wasn’t from a crash. It was all about the heat that day. Trevor’s friend had suffered heat stroke. Or was it heat stress? Ultimately, the trip made Trevor wonder what he could have done differently.

Thus, we found experts to help us better understand heat stress, heat stroke, heat exhaustion, and similar conditions elicited by heat. In this episode we try to answer several questions:

  • What are the true definitions of these conditions?
  • What are the causes?
  • What are the physiological ramifications?
  • What can you look for, in yourself or others, to know if serious issues are on the horizon?
  • And what can you do to prevent those early symptoms from turning into a catastrophe?

We’re joined today by Adam Wisseman, a collegiate national championship podium finisher and Trevor’s friend who lived through this ordeal in the heat of Moab. We also hear from Emile Abraham, a former pro and Pan Am Games medalist turned elite coach. Finally we’re joined by Dr. William Adams, the associate director of sports medicine research at the United States Olympic and Paralympic Committee, whose work focuses on investigating the prevention, management, and care of heat-related illness, among other things. He's the perfect expert for our episode today.

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]]> 4743 176: Q&A on Training Zones, Cyclocross, Weekly Planning, and Beer, with Alec Donahue https://www.fasttalklabs.com/fast-talk/qa-on-training-zones-cyclocross-weekly-planning-and-beer-with-alec-donahue/ With the help of Alec Donahue, the senior coach at Cycle-Smart who has worked with some of the best American cyclocross racers, including Jeremy Powers, Stephen Hyde, and Ellen Noble, we dive into questions on training zones and whether we're being duped by them; beer and bike culture and its effect on recovery and performance; effective methods for transitioning to cyclocross season; 'cross skills; and weekly planning for time-crunched athletes. Duped by zones? This question comes from Brian Adkins. He writes: “Given that there are three primary energy systems— 1) ATP-PC, for very short efforts; 2) anaerobic glycolysis; and 3) aerobic—and that we now know that all three are typically being utilized, just in varying proportions, I'm wondering if we (cyclists) have been underserved with this seven-zone Coggan model of: Active Recovery Endurance Tempo Lactate Threshold VO2max Anaerobic Capacity Neuromuscular The polarized training idea resonates well with me, and I enjoy that type of training. So I'm trying to think through the ramifications of various interval durations for power that are above threshold. The distinction between zones 5 & 6 seems a little silly—aren't both emphasizing anaerobic glycolysis quite a bit, with more emphasis from higher wattage? Are the actual adaptations resulting from a 4x8-min @ 108% FTP really that different from a 3x4x1.5-min @ 125% FTP? It seems reasonable that central adaptations may relate to durations of a certain heart rate (e.g. 8-minute intervals averaging 90% HRmax seem important from Seiler), but what about the muscular adaptations, and how they vary in these higher zones?” Beers and bikes This question comes from Eric in Somerville, Mass. He writes: “Given the ‘beer and bike’ culture, I would be very interested in knowing if there are any performance or recovery effects of alcohol use.” Transition to cyclocross This question comes from Colin in Colorado. He writes: “I have been racing marathon MTB and 100-mile gravel races this year with large volume and significant work around Lactate Balance Point or Sweet Spot Training to create high CTL numbers—for me that’s around 95. What strategies should I employ to transition summer fitness to cyclocross specificity? Should I continue high volume in a polarized fashion while the weather is nice while focusing on VO2max and anaerobic capacity work during intervals? Is there value in still hitting SST or FTP in my lead up?” Cyclocross skills training This question comes from Megan in Westport, Ireland. She writes: “I have heard Katie Compton discuss how she trains certain ‘cross skills by repeating the same skill over and over again, at a faster and faster pace, until she is ultimately going faster than race pace. Is this a sound approach for amateurs? What other pro tips do you have for mastering ‘cross skills, particularly ones that involve quickness at race speeds?” Mapping out a week This question comes from Robert. He writes: “I typically have 10 hours/week to train. I try to spend 1-2 of those hours doing some strength routine work for maintenance. I tend towards a ‘polarized’ model. I’ve been riding regularly for eight years so there’s not a lot of ‘unknowns’ in my overall capabilities. Like a lot of people, I am time crunched, especially when it comes to getting in a ride/workout of longer than 1.5 hours. That said, I can probably get 2-3 hours of training in a day a couple of times a week if I workout before and after work. What’s the best way to plan this for maximal adaptive response? And how do two-a-days affect adaptive response with different kinds of stimuli?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Aug 2021 11:00:00 -0000 Q&A on Training Zones, Cyclocross, Weekly Planning, and Beer, with Alec Donahue full 176 Fast Talk Labs With the help of Alec Donahue, the senior coach at Cycle-Smart who has worked with some of the best American cyclocross racers, including Jeremy Powers, Stephen Hyde, and Ellen Noble, we dive into questions on training zones and whether we're being duped by them; beer and bike culture and its effect on recovery and performance; effective methods for transitioning to cyclocross season; 'cross skills; and weekly planning for time-crunched athletes. Duped by zones? This question comes from Brian Adkins. He writes: “Given that there are three primary energy systems— 1) ATP-PC, for very short efforts; 2) anaerobic glycolysis; and 3) aerobic—and that we now know that all three are typically being utilized, just in varying proportions, I'm wondering if we (cyclists) have been underserved with this seven-zone Coggan model of: Active Recovery Endurance Tempo Lactate Threshold VO2max Anaerobic Capacity Neuromuscular The polarized training idea resonates well with me, and I enjoy that type of training. So I'm trying to think through the ramifications of various interval durations for power that are above threshold. The distinction between zones 5 & 6 seems a little silly—aren't both emphasizing anaerobic glycolysis quite a bit, with more emphasis from higher wattage? Are the actual adaptations resulting from a 4x8-min @ 108% FTP really that different from a 3x4x1.5-min @ 125% FTP? It seems reasonable that central adaptations may relate to durations of a certain heart rate (e.g. 8-minute intervals averaging 90% HRmax seem important from Seiler), but what about the muscular adaptations, and how they vary in these higher zones?” Beers and bikes This question comes from Eric in Somerville, Mass. He writes: “Given the ‘beer and bike’ culture, I would be very interested in knowing if there are any performance or recovery effects of alcohol use.” Transition to cyclocross This question comes from Colin in Colorado. He writes: “I have been racing marathon MTB and 100-mile gravel races this year with large volume and significant work around Lactate Balance Point or Sweet Spot Training to create high CTL numbers—for me that’s around 95. What strategies should I employ to transition summer fitness to cyclocross specificity? Should I continue high volume in a polarized fashion while the weather is nice while focusing on VO2max and anaerobic capacity work during intervals? Is there value in still hitting SST or FTP in my lead up?” Cyclocross skills training This question comes from Megan in Westport, Ireland. She writes: “I have heard Katie Compton discuss how she trains certain ‘cross skills by repeating the same skill over and over again, at a faster and faster pace, until she is ultimately going faster than race pace. Is this a sound approach for amateurs? What other pro tips do you have for mastering ‘cross skills, particularly ones that involve quickness at race speeds?” Mapping out a week This question comes from Robert. He writes: “I typically have 10 hours/week to train. I try to spend 1-2 of those hours doing some strength routine work for maintenance. I tend towards a ‘polarized’ model. I’ve been riding regularly for eight years so there’s not a lot of ‘unknowns’ in my overall capabilities. Like a lot of people, I am time crunched, especially when it comes to getting in a ride/workout of longer than 1.5 hours. That said, I can probably get 2-3 hours of training in a day a couple of times a week if I workout before and after work. What’s the best way to plan this for maximal adaptive response? And how do two-a-days affect adaptive response with different kinds of stimuli?” Learn more about your ad choices. Visit megaphone.fm/adchoices With the help of Alec Donahue, the senior coach at Cycle-Smart who has worked with some of the best American cyclocross racers, including Jeremy Powers, Stephen Hyde, and Ellen Noble, we dive into questions on training zones and whether we're being duped by them; beer and bike culture and its effect on recovery and performance; effective methods for transitioning to cyclocross season; 'cross skills; and weekly planning for time-crunched athletes.


Duped by zones?

This question comes from Brian Adkins. He writes:

“Given that there are three primary energy systems— 1) ATP-PC, for very short efforts; 2) anaerobic glycolysis; and 3) aerobic—and that we now know that all three are typically being utilized, just in varying proportions, I'm wondering if we (cyclists) have been underserved with this seven-zone Coggan model of:

Active Recovery

Endurance

Tempo

Lactate Threshold

VO2max

Anaerobic Capacity

Neuromuscular

The polarized training idea resonates well with me, and I enjoy that type of training. So I'm trying to think through the ramifications of various interval durations for power that are above threshold. The distinction between zones 5 & 6 seems a little silly—aren't both emphasizing anaerobic glycolysis quite a bit, with more emphasis from higher wattage?

Are the actual adaptations resulting from a 4x8-min @ 108% FTP really that different from a 3x4x1.5-min @ 125% FTP?

It seems reasonable that central adaptations may relate to durations of a certain heart rate (e.g. 8-minute intervals averaging 90% HRmax seem important from Seiler), but what about the muscular adaptations, and how they vary in these higher zones?”


Beers and bikes

This question comes from Eric in Somerville, Mass. He writes:

“Given the ‘beer and bike’ culture, I would be very interested in knowing if there are any performance or recovery effects of alcohol use.”


Transition to cyclocross

This question comes from Colin in Colorado. He writes:

“I have been racing marathon MTB and 100-mile gravel races this year with large volume and significant work around Lactate Balance Point or Sweet Spot Training to create high CTL numbers—for me that’s around 95.

What strategies should I employ to transition summer fitness to cyclocross specificity? Should I continue high volume in a polarized fashion while the weather is nice while focusing on VO2max and anaerobic capacity work during intervals? Is there value in still hitting SST or FTP in my lead up?”


Cyclocross skills training

This question comes from Megan in Westport, Ireland. She writes:

“I have heard Katie Compton discuss how she trains certain ‘cross skills by repeating the same skill over and over again, at a faster and faster pace, until she is ultimately going faster than race pace. Is this a sound approach for amateurs? What other pro tips do you have for mastering ‘cross skills, particularly ones that involve quickness at race speeds?”


Mapping out a week

This question comes from Robert. He writes:

“I typically have 10 hours/week to train. I try to spend 1-2 of those hours doing some strength routine work for maintenance. I tend towards a ‘polarized’ model. I’ve been riding regularly for eight years so there’s not a lot of ‘unknowns’ in my overall capabilities.

Like a lot of people, I am time crunched, especially when it comes to getting in a ride/workout of longer than 1.5 hours. That said, I can probably get 2-3 hours of training in a day a couple of times a week if I workout before and after work.

What’s the best way to plan this for maximal adaptive response? And how do two-a-days affect adaptive response with different kinds of stimuli?”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2816 175: Lessons on Race Targeting, Goal Setting, and Mindset, with Olympians Svein Tuft and Erinne Zarsadias (nee Willock) When you watch the Olympics, do you think about the dedication, sacrifice, and risk that it takes to focus on such a big event, one that takes four years to prepare for? The pressure is immense. Is it worth it? When we invited Olympians Svein Tuft and Errine Zarsadias (you may remember her as Erinne Willock from her racing days) to join us on Fast Talk, we intended to discuss whether it was wise to focus on a single big race—for example, that Olympic Games or world championship race, or, for the amateurs among us, the state championships or that one big race you always wanted to win. What are the benefits of such focus? What are the dangers? While we did broach that subject, we ultimately ended up discussing so much more, from goal setting to purposeful training. Svein, an 11-time Canadian national time trial champion and two-time road champion, and Errine, a Pan Am Games silver medalist, each share their personal experiences with the Olympics and worlds, the things they would change and the things they’d do the same, in hindsight. They discuss the dangers of putting all their eggs in one basket—the dangers of placing too much emphasis on a single day or course. They also discuss how having a purpose and other goals based on enjoyment are perhaps the most rewarding and, ultimately, most performance-benefitting mindsets you can take. In addition to Svein and Errine, we hear from prominent sports psychologist Julie Emmerman and elite coach Kendra Wenzel who each share their perspective on the best way to target races. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Aug 2021 11:00:00 -0000 Lessons on Race Targeting, Goal Setting, and Mindset, with Olympians Svein Tuft and Erinne Zarsadias (nee Willock) full Fast Talk Labs When you watch the Olympics, do you think about the dedication, sacrifice, and risk that it takes to focus on such a big event, one that takes four years to prepare for? The pressure is immense. Is it worth it? When we invited Olympians Svein Tuft and Errine Zarsadias (you may remember her as Erinne Willock from her racing days) to join us on Fast Talk, we intended to discuss whether it was wise to focus on a single big race—for example, that Olympic Games or world championship race, or, for the amateurs among us, the state championships or that one big race you always wanted to win. What are the benefits of such focus? What are the dangers? While we did broach that subject, we ultimately ended up discussing so much more, from goal setting to purposeful training. Svein, an 11-time Canadian national time trial champion and two-time road champion, and Errine, a Pan Am Games silver medalist, each share their personal experiences with the Olympics and worlds, the things they would change and the things they’d do the same, in hindsight. They discuss the dangers of putting all their eggs in one basket—the dangers of placing too much emphasis on a single day or course. They also discuss how having a purpose and other goals based on enjoyment are perhaps the most rewarding and, ultimately, most performance-benefitting mindsets you can take. In addition to Svein and Errine, we hear from prominent sports psychologist Julie Emmerman and elite coach Kendra Wenzel who each share their perspective on the best way to target races. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices When you watch the Olympics, do you think about the dedication, sacrifice, and risk that it takes to focus on such a big event, one that takes four years to prepare for? The pressure is immense. Is it worth it?

When we invited Olympians Svein Tuft and Errine Zarsadias (you may remember her as Erinne Willock from her racing days) to join us on Fast Talk, we intended to discuss whether it was wise to focus on a single big race—for example, that Olympic Games or world championship race, or, for the amateurs among us, the state championships or that one big race you always wanted to win. What are the benefits of such focus? What are the dangers?

While we did broach that subject, we ultimately ended up discussing so much more, from goal setting to purposeful training.

Svein, an 11-time Canadian national time trial champion and two-time road champion, and Errine, a Pan Am Games silver medalist, each share their personal experiences with the Olympics and worlds, the things they would change and the things they’d do the same, in hindsight. They discuss the dangers of putting all their eggs in one basket—the dangers of placing too much emphasis on a single day or course.

They also discuss how having a purpose and other goals based on enjoyment are perhaps the most rewarding and, ultimately, most performance-benefitting mindsets you can take.

In addition to Svein and Errine, we hear from prominent sports psychologist Julie Emmerman and elite coach Kendra Wenzel who each share their perspective on the best way to target races.

Let's make you fast!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5491 174: Q&A on Travel and Training, CTL, Race Prep, and Big Gear LSD, with Kendra Wenzel With the help of Kendra Wenzel, co-founder and head coach at Wenzel Coaching, we field questions on how to manage training when you have a busy travel schedule, when to get intensity during the week before a race, incorporating big gear work into your LSD rides, and knowing when to push through or when to pull the plug on a workout. Travel and trainingThis first question comes from Steve Herman in Dayton, Ohio. He writes: “I recently took a new job that requires a significant travel schedule. Typically, about once or twice per month, I’ll have a two- to three-day trip, but sometimes more. I can control when I travel to some extent, but not completely. So far, I’ve been planning my workouts around my trips and vice versa, i.e., digging an ATL “hole” and using the time off the bike while away from home to recover. This can’t be optimal. Now that I’m in the off-season, I’ve been thinking about incorporating running to eventually build up my ability to do high-intensity and/or long-duration workouts while traveling. What are your thoughts on that idea? Is there some way to translate work done while running to work done on the bike? Is there a better way to deal with this?” Training camp before a big raceOur next question on travel comes from Susan Squam in Buffalo, New York. She writes: “I have my target race coming up towards the end of August. It’s a three-day stage race. I want to do a big training camp before the race, but I was wondering how much rest I need between the end of the camp and the race? The race starts on a Friday and I’m flying there on the Wednesday night. Does finishing my camp on the Sunday before give me enough time?” HIT work in final race prepThis question comes from Lasse in Lillehammer, Norway. He writes: “I am planning to run a 14-mile [running] race on Saturday. How many days before the race should I refrain from doing a HIT workout? Can I do one Thursday and then have Friday to recover or is two days out too close? If two days is too close, can I focus the HIT workout on upper body on Thursday? Will that leave my legs fresh for the race on Saturday?” When to push through or pull the plugThis question comes from David Sutter in Carbondale, Colorado. He writes: “Should I suspend training if I am feeling exhausted or push through with a shorter zone 2 workout? Am I negating gains that could be realized by not allowing for adequate recovery? When I see CTL drop on TrainingPeaks, it makes me think I'm losing fitness, but I think that is a maybe a flaw with CTL?” Effective use of training racesThis question comes from Amos Kirkpatrick in Burbank, California. He writes: “I’m not a big interval guy. I love to get my intensity through training races. Most weeks, I’ll do the group ride on the weekend, a training race on Tuesdays, and another training race on Thursdays when work allows. Is this an effective approach to keep me strong throughout the season and to prepare for my target event?” Big gear work on your LSD rides?Our final question comes from Scott in Greensboro, North Carolina. He writes: “Is there any benefit to doing the long, slow rides at a slow grinding cadence? I do mine indoors on rollers. My thought process would be that the low cadence (60 rpm or lower) would fatigue the slow-twitch muscles quicker, thus, recruiting the fast-twitch muscles to work sooner.” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Jul 2021 11:00:00 -0000 Q&A on Travel and Training, CTL, Race Prep, and Big Gear LSD, with Kendra Wenzel full 174 Fast Talk Labs With the help of Kendra Wenzel, co-founder and head coach at Wenzel Coaching, we field questions on how to manage training when you have a busy travel schedule, when to get intensity during the week before a race, incorporating big gear work into your LSD rides, and knowing when to push through or when to pull the plug on a workout. Travel and trainingThis first question comes from Steve Herman in Dayton, Ohio. He writes: “I recently took a new job that requires a significant travel schedule. Typically, about once or twice per month, I’ll have a two- to three-day trip, but sometimes more. I can control when I travel to some extent, but not completely. So far, I’ve been planning my workouts around my trips and vice versa, i.e., digging an ATL “hole” and using the time off the bike while away from home to recover. This can’t be optimal. Now that I’m in the off-season, I’ve been thinking about incorporating running to eventually build up my ability to do high-intensity and/or long-duration workouts while traveling. What are your thoughts on that idea? Is there some way to translate work done while running to work done on the bike? Is there a better way to deal with this?” Training camp before a big raceOur next question on travel comes from Susan Squam in Buffalo, New York. She writes: “I have my target race coming up towards the end of August. It’s a three-day stage race. I want to do a big training camp before the race, but I was wondering how much rest I need between the end of the camp and the race? The race starts on a Friday and I’m flying there on the Wednesday night. Does finishing my camp on the Sunday before give me enough time?” HIT work in final race prepThis question comes from Lasse in Lillehammer, Norway. He writes: “I am planning to run a 14-mile [running] race on Saturday. How many days before the race should I refrain from doing a HIT workout? Can I do one Thursday and then have Friday to recover or is two days out too close? If two days is too close, can I focus the HIT workout on upper body on Thursday? Will that leave my legs fresh for the race on Saturday?” When to push through or pull the plugThis question comes from David Sutter in Carbondale, Colorado. He writes: “Should I suspend training if I am feeling exhausted or push through with a shorter zone 2 workout? Am I negating gains that could be realized by not allowing for adequate recovery? When I see CTL drop on TrainingPeaks, it makes me think I'm losing fitness, but I think that is a maybe a flaw with CTL?” Effective use of training racesThis question comes from Amos Kirkpatrick in Burbank, California. He writes: “I’m not a big interval guy. I love to get my intensity through training races. Most weeks, I’ll do the group ride on the weekend, a training race on Tuesdays, and another training race on Thursdays when work allows. Is this an effective approach to keep me strong throughout the season and to prepare for my target event?” Big gear work on your LSD rides?Our final question comes from Scott in Greensboro, North Carolina. He writes: “Is there any benefit to doing the long, slow rides at a slow grinding cadence? I do mine indoors on rollers. My thought process would be that the low cadence (60 rpm or lower) would fatigue the slow-twitch muscles quicker, thus, recruiting the fast-twitch muscles to work sooner.” Learn more about your ad choices. Visit megaphone.fm/adchoices With the help of Kendra Wenzel, co-founder and head coach at Wenzel Coaching, we field questions on how to manage training when you have a busy travel schedule, when to get intensity during the week before a race, incorporating big gear work into your LSD rides, and knowing when to push through or when to pull the plug on a workout.

Travel and training

This first question comes from Steve Herman in Dayton, Ohio. He writes:

“I recently took a new job that requires a significant travel schedule. Typically, about once or twice per month, I’ll have a two- to three-day trip, but sometimes more. I can control when I travel to some extent, but not completely. So far, I’ve been planning my workouts around my trips and vice versa, i.e., digging an ATL “hole” and using the time off the bike while away from home to recover. This can’t be optimal. Now that I’m in the off-season, I’ve been thinking about incorporating running to eventually build up my ability to do high-intensity and/or long-duration workouts while traveling. What are your thoughts on that idea? Is there some way to translate work done while running to work done on the bike? Is there a better way to deal with this?”

Training camp before a big race

Our next question on travel comes from Susan Squam in Buffalo, New York. She writes:

“I have my target race coming up towards the end of August. It’s a three-day stage race. I want to do a big training camp before the race, but I was wondering how much rest I need between the end of the camp and the race? The race starts on a Friday and I’m flying there on the Wednesday night. Does finishing my camp on the Sunday before give me enough time?”

HIT work in final race prep

This question comes from Lasse in Lillehammer, Norway. He writes:

“I am planning to run a 14-mile [running] race on Saturday. How many days before the race should I refrain from doing a HIT workout? Can I do one Thursday and then have Friday to recover or is two days out too close? If two days is too close, can I focus the HIT workout on upper body on Thursday? Will that leave my legs fresh for the race on Saturday?”

When to push through or pull the plug

This question comes from David Sutter in Carbondale, Colorado. He writes:

“Should I suspend training if I am feeling exhausted or push through with a shorter zone 2 workout? Am I negating gains that could be realized by not allowing for adequate recovery? When I see CTL drop on TrainingPeaks, it makes me think I'm losing fitness, but I think that is a maybe a flaw with CTL?”

Effective use of training races

This question comes from Amos Kirkpatrick in Burbank, California. He writes:

“I’m not a big interval guy. I love to get my intensity through training races. Most weeks, I’ll do the group ride on the weekend, a training race on Tuesdays, and another training race on Thursdays when work allows. Is this an effective approach to keep me strong throughout the season and to prepare for my target event?”

Big gear work on your LSD rides?

Our final question comes from Scott in Greensboro, North Carolina. He writes:

“Is there any benefit to doing the long, slow rides at a slow grinding cadence? I do mine indoors on rollers. My thought process would be that the low cadence (60 rpm or lower) would fatigue the slow-twitch muscles quicker, thus, recruiting the fast-twitch muscles to work sooner.”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2167 173: Is Weight Management as Simple as Calories In, Calories Out? With Dr. Timothy Noakes https://www.fasttalklabs.com/fast-talk/is-weight-management-as-simple-as-calories-in-calories-out-with-dr-timothy-noakes/ For a long time, weight loss and weight management strategies have focused on counting calories. The question we ask in today’s episode is: Does that work? That is, if you count accurately, will it predict your weight loss or gain?    To answer these questions, we pit two theories against each other. On one side, there is the argument that you can’t break the laws of thermodynamics, and therefore a calorie is a calorie is a calorie, and you just need to know what goes in your body and how it gets used to understand which direction your weight will go.    On the other side, there is the carbohydrate-insulin model, based on the fact that insulin promotes energy storage and, as a result, the belief is that low energy availability then promotes intake.    We’ll discuss the evidence for and against the viability of each of these theories, then turn our attention to what is arguably a more important question: Do we over-equate weight loss with improved health? And what are the most healthy ways to lose weight?    We’re excited to be joined today by a leading voice in the world of exercise physiology, Dr. Timothy Noakes, whose work has had a significant impact on nutrition as well as many other aspects of sport science.    Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Jul 2021 11:00:00 -0000 Is Weight Management as Simple as Calories In, Calories Out? With Dr. Timothy Noakes full 173 Fast Talk Labs For a long time, weight loss and weight management strategies have focused on counting calories. The question we ask in today’s episode is: Does that work? That is, if you count accurately, will it predict your weight loss or gain?    To answer these questions, we pit two theories against each other. On one side, there is the argument that you can’t break the laws of thermodynamics, and therefore a calorie is a calorie is a calorie, and you just need to know what goes in your body and how it gets used to understand which direction your weight will go.    On the other side, there is the carbohydrate-insulin model, based on the fact that insulin promotes energy storage and, as a result, the belief is that low energy availability then promotes intake.    We’ll discuss the evidence for and against the viability of each of these theories, then turn our attention to what is arguably a more important question: Do we over-equate weight loss with improved health? And what are the most healthy ways to lose weight?    We’re excited to be joined today by a leading voice in the world of exercise physiology, Dr. Timothy Noakes, whose work has had a significant impact on nutrition as well as many other aspects of sport science.    Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices For a long time, weight loss and weight management strategies have focused on counting calories. The question we ask in today’s episode is: Does that work? That is, if you count accurately, will it predict your weight loss or gain? 

 

To answer these questions, we pit two theories against each other. On one side, there is the argument that you can’t break the laws of thermodynamics, and therefore a calorie is a calorie is a calorie, and you just need to know what goes in your body and how it gets used to understand which direction your weight will go. 

 

On the other side, there is the carbohydrate-insulin model, based on the fact that insulin promotes energy storage and, as a result, the belief is that low energy availability then promotes intake. 

 

We’ll discuss the evidence for and against the viability of each of these theories, then turn our attention to what is arguably a more important question: Do we over-equate weight loss with improved health? And what are the most healthy ways to lose weight? 

 

We’re excited to be joined today by a leading voice in the world of exercise physiology, Dr. Timothy Noakes, whose work has had a significant impact on nutrition as well as many other aspects of sport science. 

 

Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5172 172 :Sprinting, Overtraining Your Cells, Durability: Rob Pickels & Trevor Connor Nerd Out on Recent Research https://www.fasttalklabs.com/fast-talk/sprinting-overtraining-your-cells-durability-rob-pickels--trevor-connor-nerd-out-on-recent-research/ Rob Pickels is the Advanced Development Project Manager at PEARL iZUMi, but more importantly, he can out-nerd Trevor as you'll hear in today's deep-dive into some new scientific research in sports physiology. Even though the findings of one of these studies may not appear to directly apply to your weekly training plan, understanding the questions that have been asked by scientists can hopefully give you context into what is known and knowable by science as it relates to human performance. Trevor gives a brief overview of each study and then he and Rob point out key components of each study and translate the scientific jargon. In case you missed it and enjoy this depth of conversation about research, we did a "Nerd-Lab" episode a while back, Fast Talk 155: Recent Research on Interval Types, Timing Effects on Performance, Health Benefits of Endurance, and Pacing Strategies. Aerobic vs Anaerobic Contribution in Sprints First up is "The Aerobic and Anaerobic Contribution During Repeated 30-s Sprints in Elite Cyclists" by researchers Nicki Winfield Almquist, Øyvind Sandbakk, Bent R. Rønnestad, and Dionne Noordhof. Sometimes, because of the way a study is conducted, the findings are not very well applied to real-world training. Trevor points out some of these methods used which a training athlete would never use in their own workouts. It could be argued that science sometimes needs to ask and answer questions for itself that simply show the bounds of human potential. Mitochondrial Impairment Next, we try to understand more about mitochondrial impairment in a study titled "Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers." Durability in Endurance Athletes The final review of the day leaves Rob asking for more from scientists and friends of the podcast, Stephen Seiler and Ed Maunder in their Review article, "The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes." Rob asks the questions he wants answers to and looks for more valuable information. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Jul 2021 11:00:00 -0000 Sprinting, Overtraining Your Cells, Durability: Rob Pickels & Trevor Connor Nerd Out on Recent Research full 172 Fast Talk Labs Rob Pickels is the Advanced Development Project Manager at PEARL iZUMi, but more importantly, he can out-nerd Trevor as you'll hear in today's deep-dive into some new scientific research in sports physiology. Even though the findings of one of these studies may not appear to directly apply to your weekly training plan, understanding the questions that have been asked by scientists can hopefully give you context into what is known and knowable by science as it relates to human performance. Trevor gives a brief overview of each study and then he and Rob point out key components of each study and translate the scientific jargon. In case you missed it and enjoy this depth of conversation about research, we did a "Nerd-Lab" episode a while back, Fast Talk 155: Recent Research on Interval Types, Timing Effects on Performance, Health Benefits of Endurance, and Pacing Strategies. Aerobic vs Anaerobic Contribution in Sprints First up is "The Aerobic and Anaerobic Contribution During Repeated 30-s Sprints in Elite Cyclists" by researchers Nicki Winfield Almquist, Øyvind Sandbakk, Bent R. Rønnestad, and Dionne Noordhof. Sometimes, because of the way a study is conducted, the findings are not very well applied to real-world training. Trevor points out some of these methods used which a training athlete would never use in their own workouts. It could be argued that science sometimes needs to ask and answer questions for itself that simply show the bounds of human potential. Mitochondrial Impairment Next, we try to understand more about mitochondrial impairment in a study titled "Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers." Durability in Endurance Athletes The final review of the day leaves Rob asking for more from scientists and friends of the podcast, Stephen Seiler and Ed Maunder in their Review article, "The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes." Rob asks the questions he wants answers to and looks for more valuable information. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Rob Pickels is the Advanced Development Project Manager at PEARL iZUMi, but more importantly, he can out-nerd Trevor as you'll hear in today's deep-dive into some new scientific research in sports physiology. Even though the findings of one of these studies may not appear to directly apply to your weekly training plan, understanding the questions that have been asked by scientists can hopefully give you context into what is known and knowable by science as it relates to human performance. Trevor gives a brief overview of each study and then he and Rob point out key components of each study and translate the scientific jargon.

In case you missed it and enjoy this depth of conversation about research, we did a "Nerd-Lab" episode a while back, Fast Talk 155: Recent Research on Interval Types, Timing Effects on Performance, Health Benefits of Endurance, and Pacing Strategies.

Aerobic vs Anaerobic Contribution in Sprints

First up is "The Aerobic and Anaerobic Contribution During Repeated 30-s Sprints in Elite Cyclists" by researchers Nicki Winfield Almquist, Øyvind Sandbakk, Bent R. Rønnestad, and Dionne Noordhof. Sometimes, because of the way a study is conducted, the findings are not very well applied to real-world training. Trevor points out some of these methods used which a training athlete would never use in their own workouts. It could be argued that science sometimes needs to ask and answer questions for itself that simply show the bounds of human potential.

Mitochondrial Impairment

Next, we try to understand more about mitochondrial impairment in a study titled "Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers."

Durability in Endurance Athletes

The final review of the day leaves Rob asking for more from scientists and friends of the podcast, Stephen Seiler and Ed Maunder in their Review article, "The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes." Rob asks the questions he wants answers to and looks for more valuable information.

Let's make you fast!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4597 171: Environmental Pollution, Health, and Performance, with Dr. Michael Koehle sources, it’s time to ask the question: Should we modify how, where, and when we train based on our potential exposure to pollutants? Furthermore, are certain pollutants worse than others? Finally, can we, and if so, should we try to “adapt” to certain pollutants?    We’re joined by a leading expert in the field of environmental pollution and its effects on exercise performance and health, Dr. Michael Koehle, from the University of British Columbia. With his help, we’ll address the different risks associated with pollution exposure, and how those effects change based on the concentration and duration of our exposure, as well as how we breathe.    Finally, Dr. Koehle, as well as environmental physiologist Dr. Stephen Cheung and pro cyclist Shayna Powless, share their recommendations for training in a polluted world. Ultimately, exercise is good, pollution is bad, and there are things we can do to lessen the impact based on the conditions that day.   Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Jul 2021 11:00:00 -0000 Environmental Pollution, Health, and Performance, with Dr. Michael Koehle full 171 Fast Talk Labs sources, it’s time to ask the question: Should we modify how, where, and when we train based on our potential exposure to pollutants? Furthermore, are certain pollutants worse than others? Finally, can we, and if so, should we try to “adapt” to certain pollutants?    We’re joined by a leading expert in the field of environmental pollution and its effects on exercise performance and health, Dr. Michael Koehle, from the University of British Columbia. With his help, we’ll address the different risks associated with pollution exposure, and how those effects change based on the concentration and duration of our exposure, as well as how we breathe.    Finally, Dr. Koehle, as well as environmental physiologist Dr. Stephen Cheung and pro cyclist Shayna Powless, share their recommendations for training in a polluted world. Ultimately, exercise is good, pollution is bad, and there are things we can do to lessen the impact based on the conditions that day.   Learn more about your ad choices. Visit megaphone.fm/adchoices sources, it’s time to ask the question: Should we modify how, where, and when we train based on our potential exposure to pollutants? Furthermore, are certain pollutants worse than others? Finally, can we, and if so, should we try to “adapt” to certain pollutants? 

 

We’re joined by a leading expert in the field of environmental pollution and its effects on exercise performance and health, Dr. Michael Koehle, from the University of British Columbia. With his help, we’ll address the different risks associated with pollution exposure, and how those effects change based on the concentration and duration of our exposure, as well as how we breathe. 

 

Finally, Dr. Koehle, as well as environmental physiologist Dr. Stephen Cheung and pro cyclist Shayna Powless, share their recommendations for training in a polluted world. Ultimately, exercise is good, pollution is bad, and there are things we can do to lessen the impact based on the conditions that day.  

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4306 170: Q&A on Returning from Injury, Weight Management, and Fast-Twitch Fibers, with Renee Eastman We start today’s Q&A with a discussion on returning from injury. Why? Well, Renee Eastman, our guest coach on this episode, just suffered a nasty crash. She's also come back from many injuries and bone breaks: “I've broken just about every bone in my body, including back (L1-3 fusion), elbow (with reconstructive surgery), clavicle (2x), hand, foot, kneecap, and now ribs.” So, we start with some big questions: What are the best practices when returning from injury? How do you prepare your body to reduce the risk of injury from what can be an injury-prone sport? How do you deal with the long-term side effects or manage pain from past injuries? The importance of consistency The next question comes from Amanda Johnson in Middlebury, Vermont. She writes: “As a working mother of two kids, I struggle to find the time to train at the level I want—I'm not trying to be a pro, I just love being active and racing at a decent level. Given my work and life schedule, I seem to ride a rollercoaster when it comes to training, which leads to big swings in my motivation, nutrition, and even sleep. Do you have any tips on how I can bring more consistency to my training? Also, what should I expect of myself if I can find that consistency? Big gains or simply less of a rollercoaster ride?” Weight versus performance The next question comes from Dom Porzak in Albuquerque, New Mexico. He writes: “As someone who is naturally built more like a linebacker than a cyclist, I know that I’m at a disadvantage when it comes to power-to-weight ratios. I don’t lift, I’m just muscular. I eat well—lots of fruits and vegetables and no grains—but I’m not lean. So, my question is, is there anything I can do to better manage my weight so that my performance on the bike naturally increases?” Fast-twitch muscle fibers This series of questions, all about fast-twitch muscle fibers, comes from Velibor Dokic in Norway. He writes: “There is so much talk about slow- and fast-twitch muscles, and how it's genetically pre-decided how many fast-twitch fibers we have and how little we can do to change that. How are fast-twitch muscle fibers distributed? And where do we have most of our fast-twitch muscles? (Not taking into account our upper body.) Are fast-twitch fibers more collected in a group of fibers or randomly placed? Or since one fiber can be as long as 40mm, are both types of fibers in one length? If I do a fasted ride and go totally empty of glycogen, will the fast-twitch muscles burn fat the rest of the ride?" Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Jul 2021 11:00:00 -0000 Q&A on Returning from Injury, Weight Management, and Fast-Twitch Fibers, with Renee Eastman full 170 Fast Talk Labs We start today’s Q&A with a discussion on returning from injury. Why? Well, Renee Eastman, our guest coach on this episode, just suffered a nasty crash. She's also come back from many injuries and bone breaks: “I've broken just about every bone in my body, including back (L1-3 fusion), elbow (with reconstructive surgery), clavicle (2x), hand, foot, kneecap, and now ribs.” So, we start with some big questions: What are the best practices when returning from injury? How do you prepare your body to reduce the risk of injury from what can be an injury-prone sport? How do you deal with the long-term side effects or manage pain from past injuries? The importance of consistency The next question comes from Amanda Johnson in Middlebury, Vermont. She writes: “As a working mother of two kids, I struggle to find the time to train at the level I want—I'm not trying to be a pro, I just love being active and racing at a decent level. Given my work and life schedule, I seem to ride a rollercoaster when it comes to training, which leads to big swings in my motivation, nutrition, and even sleep. Do you have any tips on how I can bring more consistency to my training? Also, what should I expect of myself if I can find that consistency? Big gains or simply less of a rollercoaster ride?” Weight versus performance The next question comes from Dom Porzak in Albuquerque, New Mexico. He writes: “As someone who is naturally built more like a linebacker than a cyclist, I know that I’m at a disadvantage when it comes to power-to-weight ratios. I don’t lift, I’m just muscular. I eat well—lots of fruits and vegetables and no grains—but I’m not lean. So, my question is, is there anything I can do to better manage my weight so that my performance on the bike naturally increases?” Fast-twitch muscle fibers This series of questions, all about fast-twitch muscle fibers, comes from Velibor Dokic in Norway. He writes: “There is so much talk about slow- and fast-twitch muscles, and how it's genetically pre-decided how many fast-twitch fibers we have and how little we can do to change that. How are fast-twitch muscle fibers distributed? And where do we have most of our fast-twitch muscles? (Not taking into account our upper body.) Are fast-twitch fibers more collected in a group of fibers or randomly placed? Or since one fiber can be as long as 40mm, are both types of fibers in one length? If I do a fasted ride and go totally empty of glycogen, will the fast-twitch muscles burn fat the rest of the ride?" Learn more about your ad choices. Visit megaphone.fm/adchoices We start today’s Q&A with a discussion on returning from injury. Why? Well, Renee Eastman, our guest coach on this episode, just suffered a nasty crash. She's also come back from many injuries and bone breaks: “I've broken just about every bone in my body, including back (L1-3 fusion), elbow (with reconstructive surgery), clavicle (2x), hand, foot, kneecap, and now ribs.”

So, we start with some big questions:

  • What are the best practices when returning from injury?
  • How do you prepare your body to reduce the risk of injury from what can be an injury-prone sport?
  • How do you deal with the long-term side effects or manage pain from past injuries?

The importance of consistency

The next question comes from Amanda Johnson in Middlebury, Vermont. She writes:

“As a working mother of two kids, I struggle to find the time to train at the level I want—I'm not trying to be a pro, I just love being active and racing at a decent level. Given my work and life schedule, I seem to ride a rollercoaster when it comes to training, which leads to big swings in my motivation, nutrition, and even sleep. Do you have any tips on how I can bring more consistency to my training? Also, what should I expect of myself if I can find that consistency? Big gains or simply less of a rollercoaster ride?”

Weight versus performance

The next question comes from Dom Porzak in Albuquerque, New Mexico. He writes:

“As someone who is naturally built more like a linebacker than a cyclist, I know that I’m at a disadvantage when it comes to power-to-weight ratios. I don’t lift, I’m just muscular. I eat well—lots of fruits and vegetables and no grains—but I’m not lean. So, my question is, is there anything I can do to better manage my weight so that my performance on the bike naturally increases?”

Fast-twitch muscle fibers

This series of questions, all about fast-twitch muscle fibers, comes from Velibor Dokic in Norway. He writes:

“There is so much talk about slow- and fast-twitch muscles, and how it's genetically pre-decided how many fast-twitch fibers we have and how little we can do to change that. How are fast-twitch muscle fibers distributed? And where do we have most of our fast-twitch muscles? (Not taking into account our upper body.) Are fast-twitch fibers more collected in a group of fibers or randomly placed? Or since one fiber can be as long as 40mm, are both types of fibers in one length? If I do a fasted ride and go totally empty of glycogen, will the fast-twitch muscles burn fat the rest of the ride?"

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3391 169: Should We Race by Numbers? With Dirk Friel When Chris Froome first came to prominence on the WorldTour and started dominating grand tours, all the talk was about how he was constantly looking at his stem. Was he staring at his power meter to gauge his effort? Entire websites were devoted to catching Froome in the act of looking at his head unit while racing his bike. https://chrisfroomelookingatstems.tumblr.com/     While Froome now claims he isn’t staring at his power and it has to do with breathing, the point deserves attention given the metronomic nature of some pro racing. If you did look at your numbers the whole time, would you be faster?    Today, we’re sitting down with TrainingPeaks co-founder Dirk Friel to discuss what numbers, if any, you should use to gauge your racing efforts. Of course, any discussion of how to race a bike naturally evolves into a broader conversation about strategy, tactics, psychology, and even equipment. So, today you’ll gain plenty of insights into general race craft.    Most of the discussion will be about the numbers: which numbers can help you, and in which race setting they’re most appropriate, and just as importantly which numbers can hurt your racing or at least your mindset. We’ll also discuss how you can use numbers to prepare for specific races, and even to plan out your race.    In addition to Dirk Friel, today we’ll also hear from sports psychologist Simon Marshall, former WorldTour rider Svein Tuft, pro racer Shayna Powless, and athlete and coach Jen Sharp.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Jun 2021 11:00:00 -0000 Should We Race by Numbers? With Dirk Friel full 169 Fast Talk Labs When Chris Froome first came to prominence on the WorldTour and started dominating grand tours, all the talk was about how he was constantly looking at his stem. Was he staring at his power meter to gauge his effort? Entire websites were devoted to catching Froome in the act of looking at his head unit while racing his bike. https://chrisfroomelookingatstems.tumblr.com/     While Froome now claims he isn’t staring at his power and it has to do with breathing, the point deserves attention given the metronomic nature of some pro racing. If you did look at your numbers the whole time, would you be faster?    Today, we’re sitting down with TrainingPeaks co-founder Dirk Friel to discuss what numbers, if any, you should use to gauge your racing efforts. Of course, any discussion of how to race a bike naturally evolves into a broader conversation about strategy, tactics, psychology, and even equipment. So, today you’ll gain plenty of insights into general race craft.    Most of the discussion will be about the numbers: which numbers can help you, and in which race setting they’re most appropriate, and just as importantly which numbers can hurt your racing or at least your mindset. We’ll also discuss how you can use numbers to prepare for specific races, and even to plan out your race.    In addition to Dirk Friel, today we’ll also hear from sports psychologist Simon Marshall, former WorldTour rider Svein Tuft, pro racer Shayna Powless, and athlete and coach Jen Sharp.  Learn more about your ad choices. Visit megaphone.fm/adchoices When Chris Froome first came to prominence on the WorldTour and started dominating grand tours, all the talk was about how he was constantly looking at his stem. Was he staring at his power meter to gauge his effort? Entire websites were devoted to catching Froome in the act of looking at his head unit while racing his bike. https://chrisfroomelookingatstems.tumblr.com/  

 

While Froome now claims he isn’t staring at his power and it has to do with breathing, the point deserves attention given the metronomic nature of some pro racing. If you did look at your numbers the whole time, would you be faster? 

 

Today, we’re sitting down with TrainingPeaks co-founder Dirk Friel to discuss what numbers, if any, you should use to gauge your racing efforts. Of course, any discussion of how to race a bike naturally evolves into a broader conversation about strategy, tactics, psychology, and even equipment. So, today you’ll gain plenty of insights into general race craft. 

 

Most of the discussion will be about the numbers: which numbers can help you, and in which race setting they’re most appropriate, and just as importantly which numbers can hurt your racing or at least your mindset. We’ll also discuss how you can use numbers to prepare for specific races, and even to plan out your race. 

 

In addition to Dirk Friel, today we’ll also hear from sports psychologist Simon Marshall, former WorldTour rider Svein Tuft, pro racer Shayna Powless, and athlete and coach Jen Sharp. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4977 168: How Much High-Intensity Training Do You Need? Endurance athletes crave intensity. It's the closest thing we have to instant gratification: chose an interval, grab the bike (or running shoes, etc.), and head out the door or into the Zwift session. An hour later, the work is done and the feeling of satisfaction washes over you. What’s problematic, however, is that there are few subjects in endurance sports that are more steeped in mystique or misconceptions. There are as many articles suggesting that you’re not doing enough intensity as there are suggesting you’re doing it the wrong way. So, in this summary episode of Fast Talk, we dive into the science of HIT and dispel some of those myths, correct some of those misconceptions, and give you a more complete understanding of the benefits and limits of high-intensity training. We'll start by discussing energetics and energy systems, as a means to explain why we need HIT to adapt. Then we'll explore its limitations. Finally, we'll finish with a discussion of the most effective ways to execute HIT, how precise you need to be in that execution, why consistency matters, and the importance of rest periods. As with our other summary episodes, we've pulled in many poignant thoughts and opinions from other coaches, athletes, and researchers. Today, you'll hear from pro mountain biker Hannah Finchamp, Dr. Stephen Seiler, Dr. Iñigo San Millán, Jim Miller, Sebastian Weber, and Grant Holicky.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Jun 2021 11:00:00 -0000 How Much High-Intensity Training Do You Need? full 168 Fast Talk Labs Endurance athletes crave intensity. It's the closest thing we have to instant gratification: chose an interval, grab the bike (or running shoes, etc.), and head out the door or into the Zwift session. An hour later, the work is done and the feeling of satisfaction washes over you. What’s problematic, however, is that there are few subjects in endurance sports that are more steeped in mystique or misconceptions. There are as many articles suggesting that you’re not doing enough intensity as there are suggesting you’re doing it the wrong way. So, in this summary episode of Fast Talk, we dive into the science of HIT and dispel some of those myths, correct some of those misconceptions, and give you a more complete understanding of the benefits and limits of high-intensity training. We'll start by discussing energetics and energy systems, as a means to explain why we need HIT to adapt. Then we'll explore its limitations. Finally, we'll finish with a discussion of the most effective ways to execute HIT, how precise you need to be in that execution, why consistency matters, and the importance of rest periods. As with our other summary episodes, we've pulled in many poignant thoughts and opinions from other coaches, athletes, and researchers. Today, you'll hear from pro mountain biker Hannah Finchamp, Dr. Stephen Seiler, Dr. Iñigo San Millán, Jim Miller, Sebastian Weber, and Grant Holicky.  Learn more about your ad choices. Visit megaphone.fm/adchoices Endurance athletes crave intensity. It's the closest thing we have to instant gratification: chose an interval, grab the bike (or running shoes, etc.), and head out the door or into the Zwift session. An hour later, the work is done and the feeling of satisfaction washes over you.

What’s problematic, however, is that there are few subjects in endurance sports that are more steeped in mystique or misconceptions. There are as many articles suggesting that you’re not doing enough intensity as there are suggesting you’re doing it the wrong way.

So, in this summary episode of Fast Talk, we dive into the science of HIT and dispel some of those myths, correct some of those misconceptions, and give you a more complete understanding of the benefits and limits of high-intensity training.

We'll start by discussing energetics and energy systems, as a means to explain why we need HIT to adapt. Then we'll explore its limitations. Finally, we'll finish with a discussion of the most effective ways to execute HIT, how precise you need to be in that execution, why consistency matters, and the importance of rest periods.

As with our other summary episodes, we've pulled in many poignant thoughts and opinions from other coaches, athletes, and researchers. Today, you'll hear from pro mountain biker Hannah Finchamp, Dr. Stephen Seiler, Dr. Iñigo San Millán, Jim Miller, Sebastian Weber, and Grant Holicky. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5344 167: How to Assess and Modify Training Mid-Season Coach Trevor Connor and Chris Case, as well as Coach Ryan Kohler and Fast Talk producer Jana Martin, all chose an N1 Challenge in the fall of 2020. Now, part way through the training and preparation for their big events, they discuss what they've learned and the adjustments they've made to keep themselves on track. The premise of the N1 Challenge is that each of the four riders is an experiment of one (n = 1); however, each rider's training experience can offer lessons for everyone. For Jana, who is new to cycling and is preparing for a gravel race in the Colorado mountains, that has meant incorporating more structured riding into her program and being mindful of the intensity at which she rides. For Ryan, a time-crunched husband and father of two who is preparing for Breck Epic, a six-stage mountain bike race, he has found new ways to be creative when planning his weeks. Trevor, who at the age of 50 is hoping to remain competitive in the pro field at the Joe Martin Stage Race, has been reminded just how hard he needs to train to find that last 10 percent of his form. Finally, Chris reveals his struggles to determine just how much recovery he needs after big training blocks and camps as he prepares for his first ultra-cycling, bikepacking race. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Jun 2021 11:00:00 -0000 How to Assess and Modify Training Mid-Season full 167 Fast Talk Labs Coach Trevor Connor and Chris Case, as well as Coach Ryan Kohler and Fast Talk producer Jana Martin, all chose an N1 Challenge in the fall of 2020. Now, part way through the training and preparation for their big events, they discuss what they've learned and the adjustments they've made to keep themselves on track. The premise of the N1 Challenge is that each of the four riders is an experiment of one (n = 1); however, each rider's training experience can offer lessons for everyone. For Jana, who is new to cycling and is preparing for a gravel race in the Colorado mountains, that has meant incorporating more structured riding into her program and being mindful of the intensity at which she rides. For Ryan, a time-crunched husband and father of two who is preparing for Breck Epic, a six-stage mountain bike race, he has found new ways to be creative when planning his weeks. Trevor, who at the age of 50 is hoping to remain competitive in the pro field at the Joe Martin Stage Race, has been reminded just how hard he needs to train to find that last 10 percent of his form. Finally, Chris reveals his struggles to determine just how much recovery he needs after big training blocks and camps as he prepares for his first ultra-cycling, bikepacking race. Learn more about your ad choices. Visit megaphone.fm/adchoices Coach Trevor Connor and Chris Case, as well as Coach Ryan Kohler and Fast Talk producer Jana Martin, all chose an N1 Challenge in the fall of 2020. Now, part way through the training and preparation for their big events, they discuss what they've learned and the adjustments they've made to keep themselves on track.

The premise of the N1 Challenge is that each of the four riders is an experiment of one (n = 1); however, each rider's training experience can offer lessons for everyone.

For Jana, who is new to cycling and is preparing for a gravel race in the Colorado mountains, that has meant incorporating more structured riding into her program and being mindful of the intensity at which she rides.

For Ryan, a time-crunched husband and father of two who is preparing for Breck Epic, a six-stage mountain bike race, he has found new ways to be creative when planning his weeks.

Trevor, who at the age of 50 is hoping to remain competitive in the pro field at the Joe Martin Stage Race, has been reminded just how hard he needs to train to find that last 10 percent of his form.

Finally, Chris reveals his struggles to determine just how much recovery he needs after big training blocks and camps as he prepares for his first ultra-cycling, bikepacking race.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2629 166: Effective Two-A-Day Workout Strategies, with Neal Henderson If you’ve ever been a runner, swimmer, or rower, you might be familiar with the concept of two-a-days—individual workouts separated by hours within a single day, most typically one in the morning and another in the afternoon.    In cycling, two-a-days have not had as much traction. However, that’s starting to change. The science is new, but many coaches, including our guest Neal Henderson, director of sport science at Wahoo Fitness, have been putting two-a-days into practice for years, with a lot of success.    It brings up two big questions: Are two-a-days as effective as one single long ride at generating adaptations? That is, can they serve as a substitute? The other, in some ways more interesting question, is whether two-a-days have benefits that you can’t get any other way—for example, through glycogen depletion.    Again, the science is rapidly evolving, and today we’ll refer to new research that opens the door to a new line of thinking. And we’ll also talk extensively with Henderson and a host of others about the practical ramifications of two-a-days.    Our other guests include WorldTour rider Petr Vakoc, racer and coach Jen Sharp, gravel racer Ted King, physiologist Jared Berg, and pro mountain biker Payson McElveen.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Jun 2021 11:00:00 -0000 Effective Two-A-Day Workout Strategies, with Neal Henderson full 166 Fast Talk Labs If you’ve ever been a runner, swimmer, or rower, you might be familiar with the concept of two-a-days—individual workouts separated by hours within a single day, most typically one in the morning and another in the afternoon.    In cycling, two-a-days have not had as much traction. However, that’s starting to change. The science is new, but many coaches, including our guest Neal Henderson, director of sport science at Wahoo Fitness, have been putting two-a-days into practice for years, with a lot of success.    It brings up two big questions: Are two-a-days as effective as one single long ride at generating adaptations? That is, can they serve as a substitute? The other, in some ways more interesting question, is whether two-a-days have benefits that you can’t get any other way—for example, through glycogen depletion.    Again, the science is rapidly evolving, and today we’ll refer to new research that opens the door to a new line of thinking. And we’ll also talk extensively with Henderson and a host of others about the practical ramifications of two-a-days.    Our other guests include WorldTour rider Petr Vakoc, racer and coach Jen Sharp, gravel racer Ted King, physiologist Jared Berg, and pro mountain biker Payson McElveen.  Learn more about your ad choices. Visit megaphone.fm/adchoices If you’ve ever been a runner, swimmer, or rower, you might be familiar with the concept of two-a-days—individual workouts separated by hours within a single day, most typically one in the morning and another in the afternoon. 

 

In cycling, two-a-days have not had as much traction. However, that’s starting to change. The science is new, but many coaches, including our guest Neal Henderson, director of sport science at Wahoo Fitness, have been putting two-a-days into practice for years, with a lot of success. 

 

It brings up two big questions: Are two-a-days as effective as one single long ride at generating adaptations? That is, can they serve as a substitute? The other, in some ways more interesting question, is whether two-a-days have benefits that you can’t get any other way—for example, through glycogen depletion. 

 

Again, the science is rapidly evolving, and today we’ll refer to new research that opens the door to a new line of thinking. And we’ll also talk extensively with Henderson and a host of others about the practical ramifications of two-a-days. 

 

Our other guests include WorldTour rider Petr Vakoc, racer and coach Jen Sharp, gravel racer Ted King, physiologist Jared Berg, and pro mountain biker Payson McElveen. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4111 165: The Physiology of Race Season, with Dr. Iñigo San Millán https://www.fasttalklabs.com/fast-talk/the-physiology-of-race-season-with-dr-inigo-san-millan/ The race season is upon us! Hopefully, that’s true where you live... even if it isn’t, we hope this episode helps you understand how to train in the race season. Of course, any discussion about racing must be preceded by a discussion of the base season, which sets that foundation for success. So today we start with a bit of a review.  Once we set our focus on race physiology, we address which assets should be developed, how, and when. How much “top end” do you need? Which assets take longer to develop and which can be honed in a few sessions?  Once the stage is set, we dive deeper into how you go about planning and refining the assets you’ve identified, whether that’s through threshold work, anaerobic capacity workouts, or something else.  Our featured guest today is a Fast Talk veteran. Dr. Iñigo San Millán, director of training at UAE-Team Emirates, has appeared on the show numerous times before, and now we’re proud to welcome him back after successfully coaching Tadej Pogacar to the 2020 Tour de France title. With Iñigo’s help, we get a glimpse of how this incredibly talented prodigy trains, and how those lessons can be applied to any amateur cyclist.  In this star-studded episode, we also hear from elite coach Neal Henderson, who heads performance at Wahoo Fitness; former Olympian and longtime Fast Talk contributor Colby Pearce; and WorldTour pros Brent Bookwalter of Team BikeExchange and recent Giro stage winner Joe Dombrowski of UAE-Team Emirates.  Wherever you are, we sincerely hope that racing is on your horizon. Let's make you fast!    Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 May 2021 11:00:00 -0000 The Physiology of Race Season, with Dr. Iñigo San Millán full 165 Fast Talk Labs The race season is upon us! Hopefully, that’s true where you live... even if it isn’t, we hope this episode helps you understand how to train in the race season. Of course, any discussion about racing must be preceded by a discussion of the base season, which sets that foundation for success. So today we start with a bit of a review.  Once we set our focus on race physiology, we address which assets should be developed, how, and when. How much “top end” do you need? Which assets take longer to develop and which can be honed in a few sessions?  Once the stage is set, we dive deeper into how you go about planning and refining the assets you’ve identified, whether that’s through threshold work, anaerobic capacity workouts, or something else.  Our featured guest today is a Fast Talk veteran. Dr. Iñigo San Millán, director of training at UAE-Team Emirates, has appeared on the show numerous times before, and now we’re proud to welcome him back after successfully coaching Tadej Pogacar to the 2020 Tour de France title. With Iñigo’s help, we get a glimpse of how this incredibly talented prodigy trains, and how those lessons can be applied to any amateur cyclist.  In this star-studded episode, we also hear from elite coach Neal Henderson, who heads performance at Wahoo Fitness; former Olympian and longtime Fast Talk contributor Colby Pearce; and WorldTour pros Brent Bookwalter of Team BikeExchange and recent Giro stage winner Joe Dombrowski of UAE-Team Emirates.  Wherever you are, we sincerely hope that racing is on your horizon. Let's make you fast!    Learn more about your ad choices. Visit megaphone.fm/adchoices The race season is upon us! Hopefully, that’s true where you live... even if it isn’t, we hope this episode helps you understand how to train in the race season. Of course, any discussion about racing must be preceded by a discussion of the base season, which sets that foundation for success. So today we start with a bit of a review. 

Once we set our focus on race physiology, we address which assets should be developed, how, and when. How much “top end” do you need? Which assets take longer to develop and which can be honed in a few sessions? 

Once the stage is set, we dive deeper into how you go about planning and refining the assets you’ve identified, whether that’s through threshold work, anaerobic capacity workouts, or something else. 

Our featured guest today is a Fast Talk veteran. Dr. Iñigo San Millán, director of training at UAE-Team Emirates, has appeared on the show numerous times before, and now we’re proud to welcome him back after successfully coaching Tadej Pogacar to the 2020 Tour de France title. With Iñigo’s help, we get a glimpse of how this incredibly talented prodigy trains, and how those lessons can be applied to any amateur cyclist. 

In this star-studded episode, we also hear from elite coach Neal Henderson, who heads performance at Wahoo Fitness; former Olympian and longtime Fast Talk contributor Colby Pearce; and WorldTour pros Brent Bookwalter of Team BikeExchange and recent Giro stage winner Joe Dombrowski of UAE-Team Emirates. 


Wherever you are, we sincerely hope that racing is on your horizon. Let's make you fast! 


 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4867 164: Q&A on Judging Fatigue, Overtraining in Triathletes, and the Crossover Effect, with Melanie McQuaid https://www.fasttalklabs.com/fast-talk/qa-on-judging-fatigue-overtraining-in-triathletes-and-the-crossover-effect-with-melanie-mcquaid/ Melanie McQuaid, a three-time XTERRA world champion and owner of MelRad Coaching, joins us to discuss how to judge fatigue, the effects of overtraining, and the so-called "crossover effect" between running and cycling. Our first question comes from Matthew Eastwood. He writes: “After years of road racing, where I would struggle with prolonged periods of fatigue in between periods of good form, I now compete in cyclocross and sprint triathlon events as a master’s racer. I’m 43 years old with a more relaxed attitude to competition and training, and just enjoy exercise and riding my bike in general. My main focus is enjoying myself and feeling like I have given my all; my actual result is secondary to this. My ‘training’ is based around how I feel on any given day: If I’m tired I exercise easy, or not at all. If I feel good I train hard; my definition of ‘hard’ is dependent on time available and weather. If I have all day on a sunny day and I feel like it, I might do three to five hours of hard riding in the hills. If it’s a rainy evening I might do some sweet spot or other intervals on the rollers, or do a 5k running race. My question is: How good a guide is feel (achy muscles, enthusiasm, mood, tiredness) and fatigue (mild or intense), in terms of avoiding overtraining, burnout, and illness?” Our next question comes from Sophie, a 27-year-old age-group triathlete dealing with, as she puts it, “some form of non-functional overreaching.” *Find this question in the full description of this episode at fasttalklabs.com.  Our final question comes from Mackenzie O’Donnell from Edmonton, Alberta. He writes: “I’m a runner and a cyclist, but I’m not a triathlete. I tend to run more in the winter months and gradually transition more to cycling as the weather gets nicer. But I never stop running. So, my questions are, is the running helping or hurting my cycling, and vice versa? And, also, if it helps, how do I most effectively incorporate the two sports into one training plan?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 May 2021 11:00:00 -0000 Q&A on Judging Fatigue, Overtraining in Triathletes, and the Crossover Effect, with Melanie McQuaid full 164 Fast Talk Labs Melanie McQuaid, a three-time XTERRA world champion and owner of MelRad Coaching, joins us to discuss how to judge fatigue, the effects of overtraining, and the so-called "crossover effect" between running and cycling. Our first question comes from Matthew Eastwood. He writes: “After years of road racing, where I would struggle with prolonged periods of fatigue in between periods of good form, I now compete in cyclocross and sprint triathlon events as a master’s racer. I’m 43 years old with a more relaxed attitude to competition and training, and just enjoy exercise and riding my bike in general. My main focus is enjoying myself and feeling like I have given my all; my actual result is secondary to this. My ‘training’ is based around how I feel on any given day: If I’m tired I exercise easy, or not at all. If I feel good I train hard; my definition of ‘hard’ is dependent on time available and weather. If I have all day on a sunny day and I feel like it, I might do three to five hours of hard riding in the hills. If it’s a rainy evening I might do some sweet spot or other intervals on the rollers, or do a 5k running race. My question is: How good a guide is feel (achy muscles, enthusiasm, mood, tiredness) and fatigue (mild or intense), in terms of avoiding overtraining, burnout, and illness?” Our next question comes from Sophie, a 27-year-old age-group triathlete dealing with, as she puts it, “some form of non-functional overreaching.” *Find this question in the full description of this episode at fasttalklabs.com.  Our final question comes from Mackenzie O’Donnell from Edmonton, Alberta. He writes: “I’m a runner and a cyclist, but I’m not a triathlete. I tend to run more in the winter months and gradually transition more to cycling as the weather gets nicer. But I never stop running. So, my questions are, is the running helping or hurting my cycling, and vice versa? And, also, if it helps, how do I most effectively incorporate the two sports into one training plan?” Learn more about your ad choices. Visit megaphone.fm/adchoices Melanie McQuaid, a three-time XTERRA world champion and owner of MelRad Coaching, joins us to discuss how to judge fatigue, the effects of overtraining, and the so-called "crossover effect" between running and cycling.

Our first question comes from Matthew Eastwood.

He writes: “After years of road racing, where I would struggle with prolonged periods of fatigue in between periods of good form, I now compete in cyclocross and sprint triathlon events as a master’s racer. I’m 43 years old with a more relaxed attitude to competition and training, and just enjoy exercise and riding my bike in general. My main focus is enjoying myself and feeling like I have given my all; my actual result is secondary to this. My ‘training’ is based around how I feel on any given day: If I’m tired I exercise easy, or not at all. If I feel good I train hard; my definition of ‘hard’ is dependent on time available and weather. If I have all day on a sunny day and I feel like it, I might do three to five hours of hard riding in the hills. If it’s a rainy evening I might do some sweet spot or other intervals on the rollers, or do a 5k running race. My question is: How good a guide is feel (achy muscles, enthusiasm, mood, tiredness) and fatigue (mild or intense), in terms of avoiding overtraining, burnout, and illness?”

Our next question comes from Sophie, a 27-year-old age-group triathlete dealing with, as she puts it, “some form of non-functional overreaching.”

*Find this question in the full description of this episode at fasttalklabs.com. 

Our final question comes from Mackenzie O’Donnell from Edmonton, Alberta. He writes:

“I’m a runner and a cyclist, but I’m not a triathlete. I tend to run more in the winter months and gradually transition more to cycling as the weather gets nicer. But I never stop running. So, my questions are, is the running helping or hurting my cycling, and vice versa? And, also, if it helps, how do I most effectively incorporate the two sports into one training plan?”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3423 163: Training Principles from the 1980s Are (Still) All You Need, with Jeff Winkler Quick, name two things that hit their peak in the 1980s. Yes, mullets were one. But think cycling and physiology. What about training principles? How much has changed since the days of Bernard Hinault and Greg LeMond? Today, with the help of longtime coach Jeff Winkler, who, yes, once raced as a pro in the ‘80s with a mullet, we discuss what has and has not changed since the 1980s, focusing on the principles of physiology. Are they fundamentally sound and equally effective as the principles by which cyclists train today? Jeff is what you might call an "old-school" coach; he believes, in large part, that since the 1980s when he was training with Eddy B. and the U.S. National Team, training hasn't really changed much—it's just that we can now measure things more than ever before. So we’ll take a close look at the science and research, the equipment, the tools and software used for analysis, then and now. Which decade wins? Stay tuned. As a bonus, we may also discuss our favorite euphemisms for the mullet… what did you call yours? Maybe it was “The Achy Breaky Big Mistakey” or “The Ape Drape”? How about “The Beaver Paddle” or “The El Camino Headrest”? Perhaps you’ve always been a fan of our friends up north, calling yours “The Canadian Passport”? In any case, pull out those old photos of you with your hockey hair, it’s time to go way back to the ‘80s… let’s make you fast. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 May 2021 11:00:00 -0000 full 163 Fast Talk Labs Quick, name two things that hit their peak in the 1980s. Yes, mullets were one. But think cycling and physiology. What about training principles? How much has changed since the days of Bernard Hinault and Greg LeMond? Today, with the help of longtime coach Jeff Winkler, who, yes, once raced as a pro in the ‘80s with a mullet, we discuss what has and has not changed since the 1980s, focusing on the principles of physiology. Are they fundamentally sound and equally effective as the principles by which cyclists train today? Jeff is what you might call an "old-school" coach; he believes, in large part, that since the 1980s when he was training with Eddy B. and the U.S. National Team, training hasn't really changed much—it's just that we can now measure things more than ever before. So we’ll take a close look at the science and research, the equipment, the tools and software used for analysis, then and now. Which decade wins? Stay tuned. As a bonus, we may also discuss our favorite euphemisms for the mullet… what did you call yours? Maybe it was “The Achy Breaky Big Mistakey” or “The Ape Drape”? How about “The Beaver Paddle” or “The El Camino Headrest”? Perhaps you’ve always been a fan of our friends up north, calling yours “The Canadian Passport”? In any case, pull out those old photos of you with your hockey hair, it’s time to go way back to the ‘80s… let’s make you fast. Learn more about your ad choices. Visit megaphone.fm/adchoices Quick, name two things that hit their peak in the 1980s. Yes, mullets were one. But think cycling and physiology. What about training principles? How much has changed since the days of Bernard Hinault and Greg LeMond?

Today, with the help of longtime coach Jeff Winkler, who, yes, once raced as a pro in the ‘80s with a mullet, we discuss what has and has not changed since the 1980s, focusing on the principles of physiology. Are they fundamentally sound and equally effective as the principles by which cyclists train today?

Jeff is what you might call an "old-school" coach; he believes, in large part, that since the 1980s when he was training with Eddy B. and the U.S. National Team, training hasn't really changed much—it's just that we can now measure things more than ever before.

So we’ll take a close look at the science and research, the equipment, the tools and software used for analysis, then and now. Which decade wins? Stay tuned.

As a bonus, we may also discuss our favorite euphemisms for the mullet… what did you call yours? Maybe it was “The Achy Breaky Big Mistakey” or “The Ape Drape”? How about “The Beaver Paddle” or “The El Camino Headrest”? Perhaps you’ve always been a fan of our friends up north, calling yours “The Canadian Passport”?

In any case, pull out those old photos of you with your hockey hair, it’s time to go way back to the ‘80s… let’s make you fast.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5484 162: Q&A on Time Trial Pacing and Position, INSCYD, and Tough Love, with Janis Musins https://www.fasttalklabs.com/fast-talk/qa-on-time-trial-pacing-and-position-inscyd-and-tough-love-with-janis-musins/ Janis Musins, owner of Train2Win Endurance Coaching in Latvia, joins us to discuss how to pace time trial efforts, how to optimize your TT position, interpreting INSCYD data, and the coach-athlete relationship. Our first question comes from Ernie Blankenship in Independence, Missouri. He writes: “I have a hard time pacing in time trials. Some people recommend that I have a steady pace throughout the effort. Others are adamant that I need to vary my pace given the terrain and technicality of the course—for example, surging over hills and accelerating out of corners to get back up to top speed as quickly as possible. What is your advice? And does it depend on the level of the rider?” Our next question comes from Marcus Clifton in Cork, Ireland. He writes: “Being a bit of an experimenter and a physics geek, I like to work on my own time trial position. I’ve read many things from many people on the balance between aerodynamics and power output. I always like to ask experienced coaches that simple question: When you’re working with an athlete on his or her TT position, how do you address the balance that must be struck between these two characteristics? And will you modify based on the type and length of the course, or do you prefer to find the “best” position and stick with it?” Our next question comes from Maria Hopkins in California. She writes: “I am preparing for my first cycling race at the end of the summer. I’ve taken the INSCYD test and it tells me that I have a VO2max of 47.5, a VLamax of 0.55, and a threshold of 2.9 watt/kg. How should these numbers inform my training plan? If I understand correctly, it would be helpful to lower my VLamax given the type of riding I'll be doing in this race. So, how can one bring down their VLamax without jeopardizing other strengths they may have?” Our next question comes from Klara Steiner in Stuttgart, Germany. She writes: “My coach is a stickler for the details. If he schedules a three-hour ride for me and I do a four-hour ride, he is not happy. If I do less than I should, he is not happy. If I do something that I’m satisfied with, he will often ask why I’m satisfied and then find something that makes me realize what I’ve done is not as good as I think. Maybe that sounds harsh, but I personally find it very motivating. However, it took a long time to get to this point where this ‘tough love’ approach felt beneficial. My question is, how do I know that this type of coaching dynamic is the best for me? Is it possible that I would thrive or see even bigger improvements with someone who wasn’t such a stickler?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 May 2021 11:00:00 -0000 Q&A on Time Trial Pacing and Position, INSCYD, and Tough Love, with Janis Musins full 162 Fast Talk Labs Janis Musins, owner of Train2Win Endurance Coaching in Latvia, joins us to discuss how to pace time trial efforts, how to optimize your TT position, interpreting INSCYD data, and the coach-athlete relationship. Our first question comes from Ernie Blankenship in Independence, Missouri. He writes: “I have a hard time pacing in time trials. Some people recommend that I have a steady pace throughout the effort. Others are adamant that I need to vary my pace given the terrain and technicality of the course—for example, surging over hills and accelerating out of corners to get back up to top speed as quickly as possible. What is your advice? And does it depend on the level of the rider?” Our next question comes from Marcus Clifton in Cork, Ireland. He writes: “Being a bit of an experimenter and a physics geek, I like to work on my own time trial position. I’ve read many things from many people on the balance between aerodynamics and power output. I always like to ask experienced coaches that simple question: When you’re working with an athlete on his or her TT position, how do you address the balance that must be struck between these two characteristics? And will you modify based on the type and length of the course, or do you prefer to find the “best” position and stick with it?” Our next question comes from Maria Hopkins in California. She writes: “I am preparing for my first cycling race at the end of the summer. I’ve taken the INSCYD test and it tells me that I have a VO2max of 47.5, a VLamax of 0.55, and a threshold of 2.9 watt/kg. How should these numbers inform my training plan? If I understand correctly, it would be helpful to lower my VLamax given the type of riding I'll be doing in this race. So, how can one bring down their VLamax without jeopardizing other strengths they may have?” Our next question comes from Klara Steiner in Stuttgart, Germany. She writes: “My coach is a stickler for the details. If he schedules a three-hour ride for me and I do a four-hour ride, he is not happy. If I do less than I should, he is not happy. If I do something that I’m satisfied with, he will often ask why I’m satisfied and then find something that makes me realize what I’ve done is not as good as I think. Maybe that sounds harsh, but I personally find it very motivating. However, it took a long time to get to this point where this ‘tough love’ approach felt beneficial. My question is, how do I know that this type of coaching dynamic is the best for me? Is it possible that I would thrive or see even bigger improvements with someone who wasn’t such a stickler?” Learn more about your ad choices. Visit megaphone.fm/adchoices Janis Musins, owner of Train2Win Endurance Coaching in Latvia, joins us to discuss how to pace time trial efforts, how to optimize your TT position, interpreting INSCYD data, and the coach-athlete relationship.

Our first question comes from Ernie Blankenship in Independence, Missouri. He writes:

“I have a hard time pacing in time trials. Some people recommend that I have a steady pace throughout the effort. Others are adamant that I need to vary my pace given the terrain and technicality of the course—for example, surging over hills and accelerating out of corners to get back up to top speed as quickly as possible. What is your advice? And does it depend on the level of the rider?”

Our next question comes from Marcus Clifton in Cork, Ireland. He writes:

“Being a bit of an experimenter and a physics geek, I like to work on my own time trial position. I’ve read many things from many people on the balance between aerodynamics and power output. I always like to ask experienced coaches that simple question: When you’re working with an athlete on his or her TT position, how do you address the balance that must be struck between these two characteristics? And will you modify based on the type and length of the course, or do you prefer to find the “best” position and stick with it?”

Our next question comes from Maria Hopkins in California. She writes:

“I am preparing for my first cycling race at the end of the summer. I’ve taken the INSCYD test and it tells me that I have a VO2max of 47.5, a VLamax of 0.55, and a threshold of 2.9 watt/kg. How should these numbers inform my training plan? If I understand correctly, it would be helpful to lower my VLamax given the type of riding I'll be doing in this race. So, how can one bring down their VLamax without jeopardizing other strengths they may have?”

Our next question comes from Klara Steiner in Stuttgart, Germany. She writes:

“My coach is a stickler for the details. If he schedules a three-hour ride for me and I do a four-hour ride, he is not happy. If I do less than I should, he is not happy. If I do something that I’m satisfied with, he will often ask why I’m satisfied and then find something that makes me realize what I’ve done is not as good as I think. Maybe that sounds harsh, but I personally find it very motivating. However, it took a long time to get to this point where this ‘tough love’ approach felt beneficial. My question is, how do I know that this type of coaching dynamic is the best for me? Is it possible that I would thrive or see even bigger improvements with someone who wasn’t such a stickler?”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3483 161: How to Effectively Return to the Bike After Injury, with Dr. Andy Pruitt Returning to the bike after an injury, whether a traumatic crash or a non-traumatic ailment—something like an overuse injury—can be a lengthy process. Not only is there a physical cost, the mental aspect of both dealing with the injury and the slow progress you might face can be challenging for endurance athletes. With the help of our director of sports medicine, Dr. Andy Pruitt, someone with a 40-year career built upon helping athletes get the most from their sport, we discuss the different types of injuries one can face and the various paths one can take to return to the bike. We also dive into the critical mental aspects of returning to cycling, regaining confidence, finding your way in the pack, and much more. We’ll also hear from Dr. Kevin Sprouse, head of medicine for the EF Education-Nippo WorldTour team, who runs Podium Sports Medicine in Knoxville, Tennessee. We hear from Petr Vakoc of Alpecin-Fenix, who suffered a catastrophic back injury when he was hit by a vehicle in training in 2018. Petr talks about his long road to recovery, and the long-lasting impact this has had on his professional career. Finally, we hear from Bruce Bird, an elite amateur cyclist who also suffered devastating injuries and has made his way back to the elite ranks. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Apr 2021 11:00:00 -0000 How to Effectively Return to the Bike After Injury, with Dr. Andy Pruitt full 161 Fast Talk Labs Returning to the bike after an injury, whether a traumatic crash or a non-traumatic ailment—something like an overuse injury—can be a lengthy process. Not only is there a physical cost, the mental aspect of both dealing with the injury and the slow progress you might face can be challenging for endurance athletes. With the help of our director of sports medicine, Dr. Andy Pruitt, someone with a 40-year career built upon helping athletes get the most from their sport, we discuss the different types of injuries one can face and the various paths one can take to return to the bike. We also dive into the critical mental aspects of returning to cycling, regaining confidence, finding your way in the pack, and much more. We’ll also hear from Dr. Kevin Sprouse, head of medicine for the EF Education-Nippo WorldTour team, who runs Podium Sports Medicine in Knoxville, Tennessee. We hear from Petr Vakoc of Alpecin-Fenix, who suffered a catastrophic back injury when he was hit by a vehicle in training in 2018. Petr talks about his long road to recovery, and the long-lasting impact this has had on his professional career. Finally, we hear from Bruce Bird, an elite amateur cyclist who also suffered devastating injuries and has made his way back to the elite ranks. Learn more about your ad choices. Visit megaphone.fm/adchoices Returning to the bike after an injury, whether a traumatic crash or a non-traumatic ailment—something like an overuse injury—can be a lengthy process. Not only is there a physical cost, the mental aspect of both dealing with the injury and the slow progress you might face can be challenging for endurance athletes.

With the help of our director of sports medicine, Dr. Andy Pruitt, someone with a 40-year career built upon helping athletes get the most from their sport, we discuss the different types of injuries one can face and the various paths one can take to return to the bike.

We also dive into the critical mental aspects of returning to cycling, regaining confidence, finding your way in the pack, and much more.

We’ll also hear from Dr. Kevin Sprouse, head of medicine for the EF Education-Nippo WorldTour team, who runs Podium Sports Medicine in Knoxville, Tennessee.

We hear from Petr Vakoc of Alpecin-Fenix, who suffered a catastrophic back injury when he was hit by a vehicle in training in 2018. Petr talks about his long road to recovery, and the long-lasting impact this has had on his professional career.

Finally, we hear from Bruce Bird, an elite amateur cyclist who also suffered devastating injuries and has made his way back to the elite ranks.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5701 160: Favorite Workouts of Fast Talk All-Stars, Part 2 Whenever we speak with a guest of Fast Talk—coach, athlete, or scientist—we always ask them their favorite workout. In this episode, we share the favorite workouts of coach and athlete Jen Sharp, Ted King, Sage Rountree, Lindsay Golich, Kristin Armstrong, Daniel Matheny, and Sondre Skarli. Each guest discusses the specifics of their chosen workout, and in so doing reveals a sense of their philosophy and the “style” that they bring to the execution and prescription.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Apr 2021 11:00:00 -0000 Favorite Workouts of Fast Talk All-Stars, Part 2 full 160 Fast Talk Labs Whenever we speak with a guest of Fast Talk—coach, athlete, or scientist—we always ask them their favorite workout. In this episode, we share the favorite workouts of coach and athlete Jen Sharp, Ted King, Sage Rountree, Lindsay Golich, Kristin Armstrong, Daniel Matheny, and Sondre Skarli. Each guest discusses the specifics of their chosen workout, and in so doing reveals a sense of their philosophy and the “style” that they bring to the execution and prescription.  Learn more about your ad choices. Visit megaphone.fm/adchoices Whenever we speak with a guest of Fast Talk—coach, athlete, or scientist—we always ask them their favorite workout. In this episode, we share the favorite workouts of coach and athlete Jen Sharp, Ted King, Sage Rountree, Lindsay Golich, Kristin Armstrong, Daniel Matheny, and Sondre Skarli.

Each guest discusses the specifics of their chosen workout, and in so doing reveals a sense of their philosophy and the “style” that they bring to the execution and prescription. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2017 159: INSCYD and the Power of Testing Analysis, with Sebastian Weber https://www.fasttalklabs.com/fast-talk/inscyd-and-the-power-of-testing-analysis-with-sebastian-weber/ If you’ve been an endurance athlete for any length of time, you’ve undoubtedly performed some type of test to gauge your form, be it a 20-minute on-the-road test or a VO2max test in a physiology lab. There are many forms of testing, and each has its advantages and disadvantages. Today’s episode is all about comparing and contrasting the different test methods based on the three key aspects of any test: 1) the protocol, 2) the data the test provides, and 3) most importantly, the analysis you can perform with that data. It turns out there are vast differences between the various methods, and before you choose the one you want to perform, it helps to know how much time and energy you need to invest to get the data you’re looking for, and then how to use that to inform your training and racing. We’ll analyze each protocol based on its simplicity, the challenge of the workout, and its effectiveness. Then we’ll discuss each method’s outcome, the value of the metric, and its accuracy. Finally, we’ll focus on the analysis of each test, why it is the most important thing to consider, and how you can use the data you generate from any given test. Our guest today is Sebastian Weber, lead physiologist for INSCYD. You’ve heard him on Fast Talk several times before, and we’re happy to have him back this time as we forge our partnership with INSCYD. It’s test time. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Apr 2021 12:00:00 -0000 INSCYD and the Power of Testing Analysis, with Sebastian Weber full 159 Fast Talk Labs If you’ve been an endurance athlete for any length of time, you’ve undoubtedly performed some type of test to gauge your form, be it a 20-minute on-the-road test or a VO2max test in a physiology lab. There are many forms of testing, and each has its advantages and disadvantages. Today’s episode is all about comparing and contrasting the different test methods based on the three key aspects of any test: 1) the protocol, 2) the data the test provides, and 3) most importantly, the analysis you can perform with that data. It turns out there are vast differences between the various methods, and before you choose the one you want to perform, it helps to know how much time and energy you need to invest to get the data you’re looking for, and then how to use that to inform your training and racing. We’ll analyze each protocol based on its simplicity, the challenge of the workout, and its effectiveness. Then we’ll discuss each method’s outcome, the value of the metric, and its accuracy. Finally, we’ll focus on the analysis of each test, why it is the most important thing to consider, and how you can use the data you generate from any given test. Our guest today is Sebastian Weber, lead physiologist for INSCYD. You’ve heard him on Fast Talk several times before, and we’re happy to have him back this time as we forge our partnership with INSCYD. It’s test time. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices If you’ve been an endurance athlete for any length of time, you’ve undoubtedly performed some type of test to gauge your form, be it a 20-minute on-the-road test or a VO2max test in a physiology lab.

There are many forms of testing, and each has its advantages and disadvantages. Today’s episode is all about comparing and contrasting the different test methods based on the three key aspects of any test: 1) the protocol, 2) the data the test provides, and 3) most importantly, the analysis you can perform with that data.

It turns out there are vast differences between the various methods, and before you choose the one you want to perform, it helps to know how much time and energy you need to invest to get the data you’re looking for, and then how to use that to inform your training and racing.

We’ll analyze each protocol based on its simplicity, the challenge of the workout, and its effectiveness. Then we’ll discuss each method’s outcome, the value of the metric, and its accuracy.

Finally, we’ll focus on the analysis of each test, why it is the most important thing to consider, and how you can use the data you generate from any given test.

Our guest today is Sebastian Weber, lead physiologist for INSCYD. You’ve heard him on Fast Talk several times before, and we’re happy to have him back this time as we forge our partnership with INSCYD.

It’s test time. Let's make you fast!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4909 158: How to Manage Unwanted Thoughts Through Stoicism, with Dr. Simon Marshall and Lesley Patterson Have you ever been nervous before a big race? Of course you have. Ever talked yourself into thinking you might fail? Have you ever felt that unwanted negative thoughts and emotions influenced how you performed in a race? There’s a good chance that’s happened, since it will occasionally happen even to the best athletes in the world.  But it doesn’t have to. This episode is entirely about helping you to control unwanted thoughts, with two experts who have literally written the book on it. Dr. Simon Marshall and Lesley Patterson, owners of Braveheart Coaching and authors of “The Brave Athlete: Calm the F***k Down and Rise to the Occasion,” have written and lectured extensively about mental preparation in athletes.  Their philosophy of practice stems largely from the concept of stoicism, and their goal is to help athletes overcome destructive emotions and act only on what can be acted upon.   Marshall brings his years of clinical and neuroscience practice to bear on the discussion, while former Xterra world champion Patterson brings the athlete perspective. Together, they offer what they see as a fundamentally educational, humanistic, and holistic approach to training the brain.   Today, we’ll discuss the underlying principles of an athlete's psychological welfare, and why our thoughts and feelings are simply emergent properties of brain and nervous system physiology. On the practical side, we’ll discuss how controlling those thoughts and feelings requires that you manage your autonomic nervous system the best you can.   Besides Simon and Lesley, we also hear from sports psychologist Julie Emmerman, who works with athletes across many disciplines and at various ability levels, and Ted King, who now races long, painful, and emotionally challenging gravel and bikepacking races. They both provide helpful tips on handling unwanted thoughts.  Now, whatever you do, don’t think about a pink elephant... don’t worry, this will make sense soon. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Apr 2021 11:00:00 -0000 How to Manage Unwanted Thoughts Through Stoicism, with Dr. Simon Marshall and Lesley Patterson full 158 Fast Talk Labs Have you ever been nervous before a big race? Of course you have. Ever talked yourself into thinking you might fail? Have you ever felt that unwanted negative thoughts and emotions influenced how you performed in a race? There’s a good chance that’s happened, since it will occasionally happen even to the best athletes in the world.  But it doesn’t have to. This episode is entirely about helping you to control unwanted thoughts, with two experts who have literally written the book on it. Dr. Simon Marshall and Lesley Patterson, owners of Braveheart Coaching and authors of “The Brave Athlete: Calm the F***k Down and Rise to the Occasion,” have written and lectured extensively about mental preparation in athletes.  Their philosophy of practice stems largely from the concept of stoicism, and their goal is to help athletes overcome destructive emotions and act only on what can be acted upon.   Marshall brings his years of clinical and neuroscience practice to bear on the discussion, while former Xterra world champion Patterson brings the athlete perspective. Together, they offer what they see as a fundamentally educational, humanistic, and holistic approach to training the brain.   Today, we’ll discuss the underlying principles of an athlete's psychological welfare, and why our thoughts and feelings are simply emergent properties of brain and nervous system physiology. On the practical side, we’ll discuss how controlling those thoughts and feelings requires that you manage your autonomic nervous system the best you can.   Besides Simon and Lesley, we also hear from sports psychologist Julie Emmerman, who works with athletes across many disciplines and at various ability levels, and Ted King, who now races long, painful, and emotionally challenging gravel and bikepacking races. They both provide helpful tips on handling unwanted thoughts.  Now, whatever you do, don’t think about a pink elephant... don’t worry, this will make sense soon. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Have you ever been nervous before a big race? Of course you have. Ever talked yourself into thinking you might fail? Have you ever felt that unwanted negative thoughts and emotions influenced how you performed in a race? There’s a good chance that’s happened, since it will occasionally happen even to the best athletes in the world. 

But it doesn’t have to. This episode is entirely about helping you to control unwanted thoughts, with two experts who have literally written the book on it. Dr. Simon Marshall and Lesley Patterson, owners of Braveheart Coaching and authors of “The Brave Athlete: Calm the F***k Down and Rise to the Occasion,” have written and lectured extensively about mental preparation in athletes. 

Their philosophy of practice stems largely from the concept of stoicism, and their goal is to help athletes overcome destructive emotions and act only on what can be acted upon.  

Marshall brings his years of clinical and neuroscience practice to bear on the discussion, while former Xterra world champion Patterson brings the athlete perspective. Together, they offer what they see as a fundamentally educational, humanistic, and holistic approach to training the brain.  

Today, we’ll discuss the underlying principles of an athlete's psychological welfare, and why our thoughts and feelings are simply emergent properties of brain and nervous system physiology. On the practical side, we’ll discuss how controlling those thoughts and feelings requires that you manage your autonomic nervous system the best you can.  

Besides Simon and Lesley, we also hear from sports psychologist Julie Emmerman, who works with athletes across many disciplines and at various ability levels, and Ted King, who now races long, painful, and emotionally challenging gravel and bikepacking races. They both provide helpful tips on handling unwanted thoughts. 

Now, whatever you do, don’t think about a pink elephant... don’t worry, this will make sense soon. Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5256 157: Q&A on Training Grit, Psychological Tricks to Beat Fatigue, and Stage Racing, with Grant Holicky Longtime Fast Talk Labs contributor and coach, Grant Holicky, joins us for another Q&A episode of Fast Talk. With Grant's help, in this episode of Fast Talk we tackle questions on race tactics (including the infamous “shake and break”), if and how you can train grit in races, how to safely override the central governor and a greater discussion around the ethics of pushing past this fatigue threshold, training for a five-day gran fondo stage race, and the dirty tricks of road racing. Our first question comes from David Sommers, of Madison, Wisconsin. He writes: “My brother and I often train together. We like to go on long rides at sunset through farm country, hoping to inspire cowboys on horseback to race us. I tend to practice wheelies, while my brother is more concerned with perfecting his ‘shake and break’ technique and shifting into the big ring for some tomfoolery with guys on horses. My question is, which of us is doing it right? Who is cooler?” The next question comes from Gabriela in Buenos Aires, Argentina: “It has taken me a long time to realize that I don’t know how to suffer in a race. In training, I seem to be able to really hurt myself. But when it comes down to the crux moment in a race, I tend to give up early. Why? Why does this happen only in races? How can I become as determined in a race setting as I am when training alone?” This question comes from Berto in Perugia, Italy. He writes: “I have read much about the science of the central governor theory of fatigue. Now I want to safely employ psychological methods to gain more from my performances. How do I do this? I’ve heard that limiting feedback can be a good thing. Is that true? I’ve heard that deception can help me, to a point. Is that true? If these things are true, how do I implement some effective strategies for pushing safely past that point where I initially feel ‘fatigue’ in my training and racing?” This question comes from Dave Stohler in Bloomington, Indiana. He writes: “Back when I was really into racing bikes, I was obsessed with being Italian. I learned Italian, I idolized Italian things, ate Italian food, rode Italian bikes. But then I was in a breakaway with some Italians and they played a mean trick on me, shifting my downtube shifter into a huge gear when I wasn’t looking. Is this fair? Are all Italian racers meanies?” This question comes from Justin in the UK: “I've never done a stage race of the 2021 Haute Route Pyrenees before, which is a five-day stage race. With the race being in early July, how and when should I be trying to replicate the demands of five hard mountain days in my training program? The demands of each individual day will be quite different to other road races I have done, given their overall length and each timed climb section is likely to be 40 minutes plus, with two or three each day. How should I structure my training to get the best adaptations? Also, given most of the riding will be sub-threshold, should I be incorporating lots of low carb and fasted endurance rides in my training to encourage my body to burn fat as a fuel?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Apr 2021 11:00:00 -0000 Q&A on Training Grit, Psychological Tricks to Beat Fatigue, and Stage Racing, with Grant Holicky full 157 Fast Talk Labs Longtime Fast Talk Labs contributor and coach, Grant Holicky, joins us for another Q&A episode of Fast Talk. With Grant's help, in this episode of Fast Talk we tackle questions on race tactics (including the infamous “shake and break”), if and how you can train grit in races, how to safely override the central governor and a greater discussion around the ethics of pushing past this fatigue threshold, training for a five-day gran fondo stage race, and the dirty tricks of road racing. Our first question comes from David Sommers, of Madison, Wisconsin. He writes: “My brother and I often train together. We like to go on long rides at sunset through farm country, hoping to inspire cowboys on horseback to race us. I tend to practice wheelies, while my brother is more concerned with perfecting his ‘shake and break’ technique and shifting into the big ring for some tomfoolery with guys on horses. My question is, which of us is doing it right? Who is cooler?” The next question comes from Gabriela in Buenos Aires, Argentina: “It has taken me a long time to realize that I don’t know how to suffer in a race. In training, I seem to be able to really hurt myself. But when it comes down to the crux moment in a race, I tend to give up early. Why? Why does this happen only in races? How can I become as determined in a race setting as I am when training alone?” This question comes from Berto in Perugia, Italy. He writes: “I have read much about the science of the central governor theory of fatigue. Now I want to safely employ psychological methods to gain more from my performances. How do I do this? I’ve heard that limiting feedback can be a good thing. Is that true? I’ve heard that deception can help me, to a point. Is that true? If these things are true, how do I implement some effective strategies for pushing safely past that point where I initially feel ‘fatigue’ in my training and racing?” This question comes from Dave Stohler in Bloomington, Indiana. He writes: “Back when I was really into racing bikes, I was obsessed with being Italian. I learned Italian, I idolized Italian things, ate Italian food, rode Italian bikes. But then I was in a breakaway with some Italians and they played a mean trick on me, shifting my downtube shifter into a huge gear when I wasn’t looking. Is this fair? Are all Italian racers meanies?” This question comes from Justin in the UK: “I've never done a stage race of the 2021 Haute Route Pyrenees before, which is a five-day stage race. With the race being in early July, how and when should I be trying to replicate the demands of five hard mountain days in my training program? The demands of each individual day will be quite different to other road races I have done, given their overall length and each timed climb section is likely to be 40 minutes plus, with two or three each day. How should I structure my training to get the best adaptations? Also, given most of the riding will be sub-threshold, should I be incorporating lots of low carb and fasted endurance rides in my training to encourage my body to burn fat as a fuel?” Learn more about your ad choices. Visit megaphone.fm/adchoices Longtime Fast Talk Labs contributor and coach, Grant Holicky, joins us for another Q&A episode of Fast Talk.

With Grant's help, in this episode of Fast Talk we tackle questions on race tactics (including the infamous “shake and break”), if and how you can train grit in races, how to safely override the central governor and a greater discussion around the ethics of pushing past this fatigue threshold, training for a five-day gran fondo stage race, and the dirty tricks of road racing.

Our first question comes from David Sommers, of Madison, Wisconsin. He writes:

“My brother and I often train together. We like to go on long rides at sunset through farm country, hoping to inspire cowboys on horseback to race us. I tend to practice wheelies, while my brother is more concerned with perfecting his ‘shake and break’ technique and shifting into the big ring for some tomfoolery with guys on horses. My question is, which of us is doing it right? Who is cooler?”

The next question comes from Gabriela in Buenos Aires, Argentina:

“It has taken me a long time to realize that I don’t know how to suffer in a race. In training, I seem to be able to really hurt myself. But when it comes down to the crux moment in a race, I tend to give up early. Why? Why does this happen only in races? How can I become as determined in a race setting as I am when training alone?”

This question comes from Berto in Perugia, Italy. He writes:

“I have read much about the science of the central governor theory of fatigue. Now I want to safely employ psychological methods to gain more from my performances. How do I do this? I’ve heard that limiting feedback can be a good thing. Is that true? I’ve heard that deception can help me, to a point. Is that true? If these things are true, how do I implement some effective strategies for pushing safely past that point where I initially feel ‘fatigue’ in my training and racing?”

This question comes from Dave Stohler in Bloomington, Indiana. He writes:

“Back when I was really into racing bikes, I was obsessed with being Italian. I learned Italian, I idolized Italian things, ate Italian food, rode Italian bikes. But then I was in a breakaway with some Italians and they played a mean trick on me, shifting my downtube shifter into a huge gear when I wasn’t looking. Is this fair? Are all Italian racers meanies?”

This question comes from Justin in the UK:

“I've never done a stage race of the 2021 Haute Route Pyrenees before, which is a five-day stage race. With the race being in early July, how and when should I be trying to replicate the demands of five hard mountain days in my training program?

The demands of each individual day will be quite different to other road races I have done, given their overall length and each timed climb section is likely to be 40 minutes plus, with two or three each day.

How should I structure my training to get the best adaptations?

Also, given most of the riding will be sub-threshold, should I be incorporating lots of low carb and fasted endurance rides in my training to encourage my body to burn fat as a fuel?”

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3423 156: How to Effectively Evolve as an Athlete, with Lachlan Morton If you consider yourself an athlete—and presumably you do since you’re visiting this site and listening to this podcast—then your definition of what that means has likely evolved through the years. Think about your lifestyle, your mental health, your training routine—even your friends and community. To what extent are feelings of satisfaction and fulfillment connected to your definition? Think about the arc of your involvement in sports, the positive and negative aspects of what that has meant for you as a person, and the place athletics has, and hopefully continues to hold, in the greater context of your life. Are you aware of the fortune it brings, or do you take it for granted? Lachlan Morton, who currently rides for the Education First-Nippo WorldTour team, has been fortunate throughout his career to have something most of us don’t have: immense talent. Yet, that talent hasn’t always been enough to make him happy or fulfilled by his career. It hasn’t always gone smoothly, or been comfortable. Lachlan has gone through a very public and well-documented evolution as an athlete: He started long ago as a young kid with huge potential, then quickly became depressed and disillusioned at the pro level, ultimately turning into a bit of a rogue vagabond. Next, he rode across the Australian Outback and was able to rekindle the fire, returning to the sport at an entirely different level, but one that afforded him the chance to do things he couldn’t do before, and therefore express things he needed to express. His career has only gone up from there, and now he balances WorldTour racing with other feats of endurance, like ultra-endurance racing and FKT attempts. In essence, he has gone through significant, you might even say, massive changes in the 15 years since he started racing a bike. And while it may not be entirely explicit in this conversation, his evolution as an athlete holds valuable lessons, because it contains a universal truth: Ultimately, being an athlete is about loving what you do, and doing what you love. Hopefully, this episode will help you find even more love. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Mar 2021 11:00:00 -0000 How to Effectively Evolve as an Athlete, with Lachlan Morton full 156 Fast Talk Labs If you consider yourself an athlete—and presumably you do since you’re visiting this site and listening to this podcast—then your definition of what that means has likely evolved through the years. Think about your lifestyle, your mental health, your training routine—even your friends and community. To what extent are feelings of satisfaction and fulfillment connected to your definition? Think about the arc of your involvement in sports, the positive and negative aspects of what that has meant for you as a person, and the place athletics has, and hopefully continues to hold, in the greater context of your life. Are you aware of the fortune it brings, or do you take it for granted? Lachlan Morton, who currently rides for the Education First-Nippo WorldTour team, has been fortunate throughout his career to have something most of us don’t have: immense talent. Yet, that talent hasn’t always been enough to make him happy or fulfilled by his career. It hasn’t always gone smoothly, or been comfortable. Lachlan has gone through a very public and well-documented evolution as an athlete: He started long ago as a young kid with huge potential, then quickly became depressed and disillusioned at the pro level, ultimately turning into a bit of a rogue vagabond. Next, he rode across the Australian Outback and was able to rekindle the fire, returning to the sport at an entirely different level, but one that afforded him the chance to do things he couldn’t do before, and therefore express things he needed to express. His career has only gone up from there, and now he balances WorldTour racing with other feats of endurance, like ultra-endurance racing and FKT attempts. In essence, he has gone through significant, you might even say, massive changes in the 15 years since he started racing a bike. And while it may not be entirely explicit in this conversation, his evolution as an athlete holds valuable lessons, because it contains a universal truth: Ultimately, being an athlete is about loving what you do, and doing what you love. Hopefully, this episode will help you find even more love. Learn more about your ad choices. Visit megaphone.fm/adchoices If you consider yourself an athlete—and presumably you do since you’re visiting this site and listening to this podcast—then your definition of what that means has likely evolved through the years.

Think about your lifestyle, your mental health, your training routine—even your friends and community. To what extent are feelings of satisfaction and fulfillment connected to your definition?

Think about the arc of your involvement in sports, the positive and negative aspects of what that has meant for you as a person, and the place athletics has, and hopefully continues to hold, in the greater context of your life. Are you aware of the fortune it brings, or do you take it for granted?

Lachlan Morton, who currently rides for the Education First-Nippo WorldTour team, has been fortunate throughout his career to have something most of us don’t have: immense talent. Yet, that talent hasn’t always been enough to make him happy or fulfilled by his career. It hasn’t always gone smoothly, or been comfortable.

Lachlan has gone through a very public and well-documented evolution as an athlete: He started long ago as a young kid with huge potential, then quickly became depressed and disillusioned at the pro level, ultimately turning into a bit of a rogue vagabond.

Next, he rode across the Australian Outback and was able to rekindle the fire, returning to the sport at an entirely different level, but one that afforded him the chance to do things he couldn’t do before, and therefore express things he needed to express.

His career has only gone up from there, and now he balances WorldTour racing with other feats of endurance, like ultra-endurance racing and FKT attempts.

In essence, he has gone through significant, you might even say, massive changes in the 15 years since he started racing a bike. And while it may not be entirely explicit in this conversation, his evolution as an athlete holds valuable lessons, because it contains a universal truth: Ultimately, being an athlete is about loving what you do, and doing what you love. Hopefully, this episode will help you find even more love.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4809 155: Recent Research on Timing Effects on Performance, Interval Type, Health Benefits of Endurance, and Pacing Strategies We often mention scientific research articles within our podcast episodes. That said, Coach Trevor Connor laments how little time he is able to spend reviewing the data, in the context of the greater discussion. Therein lies the basis for a new type of Fast Talk episode, which we have affectionately dubbed "Nerd Lab." In this episode, we take our time to review four recent studies from the scientific literature. We address the hypotheses, methods, and conclusions of each study to give you a greater sense of the latest findings in endurance sports. We're joined by longtime Fast Talk Labs contributor and Brock University professor Dr. Stephen Cheung, who literally reads articles as part of his day job. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Mar 2021 11:00:00 -0000 Recent Research on Timing Effects on Performance, Interval Type, Health Benefits of Endurance, and Pacing Strategies full 155 Fast Talk Labs We often mention scientific research articles within our podcast episodes. That said, Coach Trevor Connor laments how little time he is able to spend reviewing the data, in the context of the greater discussion. Therein lies the basis for a new type of Fast Talk episode, which we have affectionately dubbed "Nerd Lab." In this episode, we take our time to review four recent studies from the scientific literature. We address the hypotheses, methods, and conclusions of each study to give you a greater sense of the latest findings in endurance sports. We're joined by longtime Fast Talk Labs contributor and Brock University professor Dr. Stephen Cheung, who literally reads articles as part of his day job. Learn more about your ad choices. Visit megaphone.fm/adchoices We often mention scientific research articles within our podcast episodes. That said, Coach Trevor Connor laments how little time he is able to spend reviewing the data, in the context of the greater discussion.

Therein lies the basis for a new type of Fast Talk episode, which we have affectionately dubbed "Nerd Lab."

In this episode, we take our time to review four recent studies from the scientific literature. We address the hypotheses, methods, and conclusions of each study to give you a greater sense of the latest findings in endurance sports.

We're joined by longtime Fast Talk Labs contributor and Brock University professor Dr. Stephen Cheung, who literally reads articles as part of his day job.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1677 154: The Art and Science of Time Trials, with Kristin Armstrong and Jim Miller https://www.fasttalklabs.com/fast-talk/the-art-and-science-of-time-trials-with-kristin-armstrong-and-jim-miller/ I’m not going to pretend to know much about time trials. I’ve done one. I also did an Hour Record on the track. That was fun, ahem.  On the other hand, our main guests today are arguably the greatest athlete-coach duo in the history of time trials. Kristin Armstrong won three Olympic gold medals and two world championship titles in her gilded career, and Jim Miller was her coach the entire time.   The pair have a fascinating story about the way they dissected the discipline and dominated their competition. It wasn’t necessarily the most traditional method, as you’ll hear, but it was undoubtedly effective. Throughout our conversation, there are a host of fascinating and fruitful messages about how they looked at and broke down the race of truth.  On a more practical note, we also hear from one of the greats on the men’s side, Svein Tuft, as well as Sebastian Weber, who coached four-time world champion Tony Martin during his illustrious career. Finally, we get some sage advice from tech guru Nick Legan about how to bring speed to time trials even if you have a small budget.  All that and much more as we explore both the art and science of time trials, today on Fast Talk.  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Mar 2021 12:00:00 -0000 The Art and Science of Time Trials, with Kristin Armstrong and Jim Miller full 154 Fast Talk Labs I’m not going to pretend to know much about time trials. I’ve done one. I also did an Hour Record on the track. That was fun, ahem.  On the other hand, our main guests today are arguably the greatest athlete-coach duo in the history of time trials. Kristin Armstrong won three Olympic gold medals and two world championship titles in her gilded career, and Jim Miller was her coach the entire time.   The pair have a fascinating story about the way they dissected the discipline and dominated their competition. It wasn’t necessarily the most traditional method, as you’ll hear, but it was undoubtedly effective. Throughout our conversation, there are a host of fascinating and fruitful messages about how they looked at and broke down the race of truth.  On a more practical note, we also hear from one of the greats on the men’s side, Svein Tuft, as well as Sebastian Weber, who coached four-time world champion Tony Martin during his illustrious career. Finally, we get some sage advice from tech guru Nick Legan about how to bring speed to time trials even if you have a small budget.  All that and much more as we explore both the art and science of time trials, today on Fast Talk.  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices I’m not going to pretend to know much about time trials. I’ve done one. I also did an Hour Record on the track. That was fun, ahem. 

On the other hand, our main guests today are arguably the greatest athlete-coach duo in the history of time trials. Kristin Armstrong won three Olympic gold medals and two world championship titles in her gilded career, and Jim Miller was her coach the entire time.  

The pair have a fascinating story about the way they dissected the discipline and dominated their competition. It wasn’t necessarily the most traditional method, as you’ll hear, but it was undoubtedly effective. Throughout our conversation, there are a host of fascinating and fruitful messages about how they looked at and broke down the race of truth. 

On a more practical note, we also hear from one of the greats on the men’s side, Svein Tuft, as well as Sebastian Weber, who coached four-time world champion Tony Martin during his illustrious career. Finally, we get some sage advice from tech guru Nick Legan about how to bring speed to time trials even if you have a small budget. 

All that and much more as we explore both the art and science of time trials, today on Fast Talk. 

Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6500 153: Forget Marginal Gains and Focus on the Fundamentals We receive a lot of questions about very specific topics—fasted training, supplements and recovery products, breathing techniques, and so forth. (By the way, we love them, so please keep them coming.) In this episode, however, we step back and discuss what we feel is most important, and frankly what is going to give you the biggest return for your investment of time, sweat, and energy. If those specific things are the 5 percent, today is all about making an argument for focusing on the 95 percent. We are in an age of marginal gains, where many athletes have firmly latched onto the idea that seemingly insignificant changes have the potential to incrementally add up to substantial gains. The trend started within the ranks of the pro peloton. The thing is, pro riders are so developed physiologically to win that they have to find these little things to make the difference. In fact, they've likely spent 10 years developing the 95 percent and have it dialed. More importantly, the secret truth is that pros don’t focus on the 5 percent as much as you'd think, and we give several examples of this, from Kristin Armstrong (who you'll hear from in episode 154), Brent Bookwalter, and others. So what should you focus on? What comprises that 95 percent? It's simple: Training Recovery Functioning gear We'll go into much more detail in the episode about what we mean, specifically, about these topics, and the fundamental principles underlying all of it. Finally, we close with a cautionary tale: The 5 percent can take up 90 percent of your time and distract you from what's truly valuable. Because they're trendy, there is nearly an unlimited number of things that fall into that "5 percent bucket" to explore. They are all debated and based on partial science—forcing you to spend energy asking what works and what doesn't. All of this adds up to a whole lot of mental energy and fatigue. Thus, instead of helping you improve, too much focus on the 5 percent can actual hinder you in many ways. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Mar 2021 12:00:00 -0000 Forget Marginal Gains and Focus on the Fundamentals full 153 Fast Talk Labs We receive a lot of questions about very specific topics—fasted training, supplements and recovery products, breathing techniques, and so forth. (By the way, we love them, so please keep them coming.) In this episode, however, we step back and discuss what we feel is most important, and frankly what is going to give you the biggest return for your investment of time, sweat, and energy. If those specific things are the 5 percent, today is all about making an argument for focusing on the 95 percent. We are in an age of marginal gains, where many athletes have firmly latched onto the idea that seemingly insignificant changes have the potential to incrementally add up to substantial gains. The trend started within the ranks of the pro peloton. The thing is, pro riders are so developed physiologically to win that they have to find these little things to make the difference. In fact, they've likely spent 10 years developing the 95 percent and have it dialed. More importantly, the secret truth is that pros don’t focus on the 5 percent as much as you'd think, and we give several examples of this, from Kristin Armstrong (who you'll hear from in episode 154), Brent Bookwalter, and others. So what should you focus on? What comprises that 95 percent? It's simple: Training Recovery Functioning gear We'll go into much more detail in the episode about what we mean, specifically, about these topics, and the fundamental principles underlying all of it. Finally, we close with a cautionary tale: The 5 percent can take up 90 percent of your time and distract you from what's truly valuable. Because they're trendy, there is nearly an unlimited number of things that fall into that "5 percent bucket" to explore. They are all debated and based on partial science—forcing you to spend energy asking what works and what doesn't. All of this adds up to a whole lot of mental energy and fatigue. Thus, instead of helping you improve, too much focus on the 5 percent can actual hinder you in many ways. Learn more about your ad choices. Visit megaphone.fm/adchoices We receive a lot of questions about very specific topics—fasted training, supplements and recovery products, breathing techniques, and so forth. (By the way, we love them, so please keep them coming.)

In this episode, however, we step back and discuss what we feel is most important, and frankly what is going to give you the biggest return for your investment of time, sweat, and energy.

If those specific things are the 5 percent, today is all about making an argument for focusing on the 95 percent.

We are in an age of marginal gains, where many athletes have firmly latched onto the idea that seemingly insignificant changes have the potential to incrementally add up to substantial gains.

The trend started within the ranks of the pro peloton. The thing is, pro riders are so developed physiologically to win that they have to find these little things to make the difference.

In fact, they've likely spent 10 years developing the 95 percent and have it dialed. More importantly, the secret truth is that pros don’t focus on the 5 percent as much as you'd think, and we give several examples of this, from Kristin Armstrong (who you'll hear from in episode 154), Brent Bookwalter, and others.

So what should you focus on? What comprises that 95 percent? It's simple:

  • Training
  • Recovery
  • Functioning gear

We'll go into much more detail in the episode about what we mean, specifically, about these topics, and the fundamental principles underlying all of it.

Finally, we close with a cautionary tale: The 5 percent can take up 90 percent of your time and distract you from what's truly valuable. Because they're trendy, there is nearly an unlimited number of things that fall into that "5 percent bucket" to explore. They are all debated and based on partial science—forcing you to spend energy asking what works and what doesn't.

All of this adds up to a whole lot of mental energy and fatigue. Thus, instead of helping you improve, too much focus on the 5 percent can actual hinder you in many ways.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5102 152: How to Effectively Modify Your Training and Racing as You Age, with Rebecca Rusch They say age is just a number. That’s exactly it: Age is nothing more than digits, and certainly shouldn’t be seen as a barrier or a dirty word. We can age successfully, but it requires changes to how we train and perhaps to the types of races we target.   Of course, there are some physiological changes—you might call them declines—that come with age. Yet, there are also things that improve as athletes get older. Sometimes they are truly physiological and psychological adaptations, and at other times they are a matter of perspective, mentality, or choice.  We begin the episode with a deep dive by Trevor into some recent research on the effects of age and performance. Then we jump into a great conversation with the timeless Rebecca Rusch, a seven-time world champion, mountain bike Hall of Famer, and ever-evolving, age-defying cyclist and adventurer. As we speak, the 52-year-old Rusch is taking on her third Iditarod Trail Invitational in Alaska.  In that conversation, we touch upon everything from training changes to nutrition tips, from off-the-bike work to the work it takes inside the mind to stay motivated, energized, and ready to push.  We also hear from Dr. Andy Pruitt, the world-renowned sports medicine consultant, and Colby Pearce, coach, athlete, bike fitter, and host of the Cycling in Alignment podcast.  All that and much more, today on Fast Talk. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Feb 2021 12:00:00 -0000 How to Effectively Modify Your Training and Racing as You Age, with Rebecca Rusch full 152 Fast Talk Labs They say age is just a number. That’s exactly it: Age is nothing more than digits, and certainly shouldn’t be seen as a barrier or a dirty word. We can age successfully, but it requires changes to how we train and perhaps to the types of races we target.   Of course, there are some physiological changes—you might call them declines—that come with age. Yet, there are also things that improve as athletes get older. Sometimes they are truly physiological and psychological adaptations, and at other times they are a matter of perspective, mentality, or choice.  We begin the episode with a deep dive by Trevor into some recent research on the effects of age and performance. Then we jump into a great conversation with the timeless Rebecca Rusch, a seven-time world champion, mountain bike Hall of Famer, and ever-evolving, age-defying cyclist and adventurer. As we speak, the 52-year-old Rusch is taking on her third Iditarod Trail Invitational in Alaska.  In that conversation, we touch upon everything from training changes to nutrition tips, from off-the-bike work to the work it takes inside the mind to stay motivated, energized, and ready to push.  We also hear from Dr. Andy Pruitt, the world-renowned sports medicine consultant, and Colby Pearce, coach, athlete, bike fitter, and host of the Cycling in Alignment podcast.  All that and much more, today on Fast Talk. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices They say age is just a number. That’s exactly it: Age is nothing more than digits, and certainly shouldn’t be seen as a barrier or a dirty word. We can age successfully, but it requires changes to how we train and perhaps to the types of races we target.  


Of course, there are some physiological changes—you might call them declines—that come with age. Yet, there are also things that improve as athletes get older. Sometimes they are truly physiological and psychological adaptations, and at other times they are a matter of perspective, mentality, or choice. 


We begin the episode with a deep dive by Trevor into some recent research on the effects of age and performance. Then we jump into a great conversation with the timeless Rebecca Rusch, a seven-time world champion, mountain bike Hall of Famer, and ever-evolving, age-defying cyclist and adventurer. As we speak, the 52-year-old Rusch is taking on her third Iditarod Trail Invitational in Alaska. 


In that conversation, we touch upon everything from training changes to nutrition tips, from off-the-bike work to the work it takes inside the mind to stay motivated, energized, and ready to push. 


We also hear from Dr. Andy Pruitt, the world-renowned sports medicine consultant, and Colby Pearce, coach, athlete, bike fitter, and host of the Cycling in Alignment podcast. 

All that and much more, today on Fast Talk. Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4443 151: Q&A on Heat Acclimatization, Sweat Rates, Altitude Effects, FTP Testing, and Fasted Training, with Lindsay Golich https://www.fasttalklabs.com/fast-talk/qa-on-heat-acclimatization-sweat-rates-altitude-effects-ftp-testing-and-fasted-training-with-lindsay-golich/ Coach Lindsay Golich is a sports physiologist who has worked with the United States Olympic and Paralympic Committee in Colorado Springs at the Olympic Training Center for the past five years. She works closely with USA Cycling and USA Triathlon in areas of environmental physiology, including altitude, heat and humidity, as well as data analytics for performance modeling.    With Lindsay’s help, today we tackle several questions related to her areas of expertise, including heat acclimatization, sweat rates, altitude effects, regulating temperature, FTP testing, and fasted training.    All that and much more, today on Fast Talk. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Feb 2021 12:00:00 -0000 Q&A on Heat Acclimatization, Sweat Rates, Altitude Effects, FTP Testing, and Fasted Training, with Lindsay Golich full 151 Fast Talk Labs Coach Lindsay Golich is a sports physiologist who has worked with the United States Olympic and Paralympic Committee in Colorado Springs at the Olympic Training Center for the past five years. She works closely with USA Cycling and USA Triathlon in areas of environmental physiology, including altitude, heat and humidity, as well as data analytics for performance modeling.    With Lindsay’s help, today we tackle several questions related to her areas of expertise, including heat acclimatization, sweat rates, altitude effects, regulating temperature, FTP testing, and fasted training.    All that and much more, today on Fast Talk. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Coach Lindsay Golich is a sports physiologist who has worked with the United States Olympic and Paralympic Committee in Colorado Springs at the Olympic Training Center for the past five years. She works closely with USA Cycling and USA Triathlon in areas of environmental physiology, including altitude, heat and humidity, as well as data analytics for performance modeling. 

 

With Lindsay’s help, today we tackle several questions related to her areas of expertise, including heat acclimatization, sweat rates, altitude effects, regulating temperature, FTP testing, and fasted training. 

 

All that and much more, today on Fast Talk. Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3678 150: Are There Benefits to Carbohydrate Manipulation? With Dr. Asker Jeukendrup It wasn't long ago that most athletes, in the grand scheme of training, neglected the importance of nutrition, prioritizing time spent on the bike.   Now, nutritional periodization and other methods of manipulation are rapidly rising in popularity. Many people strongly believe that significant performance gains are being left on the table if they neglect nutritional manipulation.   Today, we sit down with one of the top sports nutrition experts to discuss the potential performance gains from modifying the amount of carbohydrate made available at a given time relative to training load.  What are the benefits of low and high carbohydrate consumption and manipulation? What are the potential dangers? We’ll explain four distinct approaches:   First, we’ll talk about the fasted workout—easily done by skipping breakfast.   Second, we’ll discuss two-a-day workouts to reduce muscle glycogen.  Third, we’ll consider low-carbohydrate diets.  And, finally, we’ll dissect so-called “train-high, sleep-low" approaches in which an athlete will intentionally skip the recovery meal after a hard workout in order to ride the next morning under low carbohydrate conditions.  The leading expert I mentioned earlier, who returns to Fast Talk, is Dr. Asker Jeukendrup, known for his work with many elite athletes, in particular the cyclists of the Jumbo-Visma WorldTour team, and the Dutch Olympic Federation.  We’ll also hear from a host of other great coaches and researchers, including Dr. Brian Carson, Joe Friel, Jim Rutberg, and Sondre Skarli.  Put that bag of popcorn down! Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Feb 2021 12:00:00 -0000 Are There Benefits to Carbohydrate Manipulation? With Dr. Asker Jeukendrup full 150 Fast Talk Labs It wasn't long ago that most athletes, in the grand scheme of training, neglected the importance of nutrition, prioritizing time spent on the bike.   Now, nutritional periodization and other methods of manipulation are rapidly rising in popularity. Many people strongly believe that significant performance gains are being left on the table if they neglect nutritional manipulation.   Today, we sit down with one of the top sports nutrition experts to discuss the potential performance gains from modifying the amount of carbohydrate made available at a given time relative to training load.  What are the benefits of low and high carbohydrate consumption and manipulation? What are the potential dangers? We’ll explain four distinct approaches:   First, we’ll talk about the fasted workout—easily done by skipping breakfast.   Second, we’ll discuss two-a-day workouts to reduce muscle glycogen.  Third, we’ll consider low-carbohydrate diets.  And, finally, we’ll dissect so-called “train-high, sleep-low" approaches in which an athlete will intentionally skip the recovery meal after a hard workout in order to ride the next morning under low carbohydrate conditions.  The leading expert I mentioned earlier, who returns to Fast Talk, is Dr. Asker Jeukendrup, known for his work with many elite athletes, in particular the cyclists of the Jumbo-Visma WorldTour team, and the Dutch Olympic Federation.  We’ll also hear from a host of other great coaches and researchers, including Dr. Brian Carson, Joe Friel, Jim Rutberg, and Sondre Skarli.  Put that bag of popcorn down! Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices It wasn't long ago that most athletes, in the grand scheme of training, neglected the importance of nutrition, prioritizing time spent on the bike.  

Now, nutritional periodization and other methods of manipulation are rapidly rising in popularity. Many people strongly believe that significant performance gains are being left on the table if they neglect nutritional manipulation.  

Today, we sit down with one of the top sports nutrition experts to discuss the potential performance gains from modifying the amount of carbohydrate made available at a given time relative to training load. 

What are the benefits of low and high carbohydrate consumption and manipulation? What are the potential dangers? We’ll explain four distinct approaches:  

First, we’ll talk about the fasted workout—easily done by skipping breakfast.  

Second, we’ll discuss two-a-day workouts to reduce muscle glycogen. 

Third, we’ll consider low-carbohydrate diets. 

And, finally, we’ll dissect so-called “train-high, sleep-low" approaches in which an athlete will intentionally skip the recovery meal after a hard workout in order to ride the next morning under low carbohydrate conditions. 

The leading expert I mentioned earlier, who returns to Fast Talk, is Dr. Asker Jeukendrup, known for his work with many elite athletes, in particular the cyclists of the Jumbo-Visma WorldTour team, and the Dutch Olympic Federation. 

We’ll also hear from a host of other great coaches and researchers, including Dr. Brian Carson, Joe Friel, Jim Rutberg, and Sondre Skarli. 

Put that bag of popcorn down! Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4272 149: Q&A on Junior Athletes, PVCs, Supplements, and Base Rides, with Daniel Matheny Today we first take on the complex subject of coaching junior athletes, including everything from building aerobic base in a healthy manner to dealing with overbearing parents.  We tackle a very interesting question on the base/intensity relationship from Danielle in Monument, Colorado: “Does aerobic output after intensity still have the same effect? Or does it have an even bigger effect due to substrate depletion and muscle fiber recruitment change? How does this change how I plan my training rides?” We also discuss how long aerobic rides need to be, based on a question from Ashley in Sherbrooke, Quebec: “How long do aerobic rides need to be to get benefits? And does this change throughout the season, or as I improve as a cyclist from season to season?” Then we turn our attention to this question from Jeff P. on heart arrhythmias: "Do you know if Whoop can ignore or tolerate or take into account premature ventricular contractions? PVCs are pretty common in the population and I started getting them about two years ago. I do get more PVCs when I have more stress but it doesn't seem to have a great correlation with exercise—more so with life stress and caffeine intake." Finally, we address the potential for cumulative effects of supplements, a question from Dan S.: "My question is regarding the nutritional effects of the flavonoids in dark chocolates and the nitrates (?) in beetroot. Are the effects of these type of “supplements” cumulative? In other words, if you do them together do you get a greater buffering effect than taking more of either of them in isolation?" Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Feb 2021 12:00:00 -0000 Q&A on Junior Athletes, PVCs, Supplements, and Base Rides, with Daniel Matheny full 148 Fast Talk Labs Today we first take on the complex subject of coaching junior athletes, including everything from building aerobic base in a healthy manner to dealing with overbearing parents.  We tackle a very interesting question on the base/intensity relationship from Danielle in Monument, Colorado: “Does aerobic output after intensity still have the same effect? Or does it have an even bigger effect due to substrate depletion and muscle fiber recruitment change? How does this change how I plan my training rides?” We also discuss how long aerobic rides need to be, based on a question from Ashley in Sherbrooke, Quebec: “How long do aerobic rides need to be to get benefits? And does this change throughout the season, or as I improve as a cyclist from season to season?” Then we turn our attention to this question from Jeff P. on heart arrhythmias: "Do you know if Whoop can ignore or tolerate or take into account premature ventricular contractions? PVCs are pretty common in the population and I started getting them about two years ago. I do get more PVCs when I have more stress but it doesn't seem to have a great correlation with exercise—more so with life stress and caffeine intake." Finally, we address the potential for cumulative effects of supplements, a question from Dan S.: "My question is regarding the nutritional effects of the flavonoids in dark chocolates and the nitrates (?) in beetroot. Are the effects of these type of “supplements” cumulative? In other words, if you do them together do you get a greater buffering effect than taking more of either of them in isolation?" Learn more about your ad choices. Visit megaphone.fm/adchoices Today we first take on the complex subject of coaching junior athletes, including everything from building aerobic base in a healthy manner to dealing with overbearing parents. 

We tackle a very interesting question on the base/intensity relationship from Danielle in Monument, Colorado:

“Does aerobic output after intensity still have the same effect? Or does it have an even bigger effect due to substrate depletion and muscle fiber recruitment change? How does this change how I plan my training rides?”

We also discuss how long aerobic rides need to be, based on a question from Ashley in Sherbrooke, Quebec:

“How long do aerobic rides need to be to get benefits? And does this change throughout the season, or as I improve as a cyclist from season to season?”

Then we turn our attention to this question from Jeff P. on heart arrhythmias:

"Do you know if Whoop can ignore or tolerate or take into account premature ventricular contractions? PVCs are pretty common in the population and I started getting them about two years ago. I do get more PVCs when I have more stress but it doesn't seem to have a great correlation with exercise—more so with life stress and caffeine intake."

Finally, we address the potential for cumulative effects of supplements, a question from Dan S.:

"My question is regarding the nutritional effects of the flavonoids in dark chocolates and the nitrates (?) in beetroot. Are the effects of these type of “supplements” cumulative? In other words, if you do them together do you get a greater buffering effect than taking more of either of them in isolation?"

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3669 148: The Causes and Effects of Concussions and TBIs, with Dr. Steven Broglio and Timmy Duggan Unfortunately, concussions and traumatic brain injuries, or TBIs, are far too common in cycling. Whether training on open roads, racing at high speeds, or facing off with rush-hour traffic on your bike commute, cyclists often place themselves in vulnerable situations. Head injuries are becoming increasingly diagnosed among the two-wheeled crowd.    What’s more, there’s a good deal of misunderstanding about what exactly the terms concussion and TBI mean. Are they the same or very different? How should you manage each condition? What are the potential long-term repercussions of concussions, if any? We’ll tackle all of these questions, and many more, in this episode.    We turn to Dr. Steven Broglio, the director of the University of Michigan Concussion Center and the director of the NeuroTrauma Research Laboratory, for guidance on this complex subject. Dr. Broglio has spent much of his adult life studying the causes of concussion, the effects of concussion on the brain, the short- and long-term concerns, the best course of management, and the use of helmets, of course. His experience and knowledge on the matter make for a compelling discussion.    Add to that the conversations I had with Timmy Duggan and Hannah Finchamp, two athletes who have each suffered head injuries. Timmy’s story is well-known: While racing at the Tour of Georgia, he was involved in a horrific crash which led to a severe traumatic brain injury. He shares his experience, from the injury to the acute aftermath and rehabilitation, to the long-term and psychological impact the injury had on his life. You’ll hear from him throughout the episode.    And Hannah walks us through how being hit by a car led to her concussion, and how that impacted training and life.    All that and much more on today’s episode of Fast Talk.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Jan 2021 12:00:00 -0000 The Causes and Effects of Concussions and TBIs, with Dr. Steven Broglio and Timmy Duggan full 148 Fast Talk Labs Unfortunately, concussions and traumatic brain injuries, or TBIs, are far too common in cycling. Whether training on open roads, racing at high speeds, or facing off with rush-hour traffic on your bike commute, cyclists often place themselves in vulnerable situations. Head injuries are becoming increasingly diagnosed among the two-wheeled crowd.    What’s more, there’s a good deal of misunderstanding about what exactly the terms concussion and TBI mean. Are they the same or very different? How should you manage each condition? What are the potential long-term repercussions of concussions, if any? We’ll tackle all of these questions, and many more, in this episode.    We turn to Dr. Steven Broglio, the director of the University of Michigan Concussion Center and the director of the NeuroTrauma Research Laboratory, for guidance on this complex subject. Dr. Broglio has spent much of his adult life studying the causes of concussion, the effects of concussion on the brain, the short- and long-term concerns, the best course of management, and the use of helmets, of course. His experience and knowledge on the matter make for a compelling discussion.    Add to that the conversations I had with Timmy Duggan and Hannah Finchamp, two athletes who have each suffered head injuries. Timmy’s story is well-known: While racing at the Tour of Georgia, he was involved in a horrific crash which led to a severe traumatic brain injury. He shares his experience, from the injury to the acute aftermath and rehabilitation, to the long-term and psychological impact the injury had on his life. You’ll hear from him throughout the episode.    And Hannah walks us through how being hit by a car led to her concussion, and how that impacted training and life.    All that and much more on today’s episode of Fast Talk.  Learn more about your ad choices. Visit megaphone.fm/adchoices Unfortunately, concussions and traumatic brain injuries, or TBIs, are far too common in cycling. Whether training on open roads, racing at high speeds, or facing off with rush-hour traffic on your bike commute, cyclists often place themselves in vulnerable situations. Head injuries are becoming increasingly diagnosed among the two-wheeled crowd. 

 

What’s more, there’s a good deal of misunderstanding about what exactly the terms concussion and TBI mean. Are they the same or very different? How should you manage each condition? What are the potential long-term repercussions of concussions, if any? We’ll tackle all of these questions, and many more, in this episode. 

 

We turn to Dr. Steven Broglio, the director of the University of Michigan Concussion Center and the director of the NeuroTrauma Research Laboratory, for guidance on this complex subject. Dr. Broglio has spent much of his adult life studying the causes of concussion, the effects of concussion on the brain, the short- and long-term concerns, the best course of management, and the use of helmets, of course. His experience and knowledge on the matter make for a compelling discussion. 

 

Add to that the conversations I had with Timmy Duggan and Hannah Finchamp, two athletes who have each suffered head injuries. Timmy’s story is well-known: While racing at the Tour of Georgia, he was involved in a horrific crash which led to a severe traumatic brain injury. He shares his experience, from the injury to the acute aftermath and rehabilitation, to the long-term and psychological impact the injury had on his life. You’ll hear from him throughout the episode. 

 

And Hannah walks us through how being hit by a car led to her concussion, and how that impacted training and life. 

 

All that and much more on today’s episode of Fast Talk. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6241 147: What 2020 Taught Us, and the Exciting Places 2021 Will Take Us https://www.fasttalklabs.com/fast-talk/choose-your-adventure-lessons-from-2020-and-expectations-for-2021/(opens%20in%20a%20new%20tab) We can learn a lot by looking back. And one of the best parts of being an athlete is planning ahead, setting goals, and choosing your next adventure. [For more on this, check out episode 140: How to Set Training and Performance Goals.] In this episode, the Fast Talk team, plus frequent guests, share the lessons they learned from a challenging 2020, and then declare their big, scary goals, races, and rides for 2021. First, looking back. We ask ourselves this question: Despite 2020 being an "off" year in terms of most racing and riding plans, were you still able to set goals and hit personal achievements in 2020 that you can look back on with satisfaction? What did you learn from these experiments? Then, looking back. Chris Case aims for the TransAtlantic Way bikepacking race. Trevor Connor aims for the Joe Martin stage race. Our Head Coach Ryan Kohler heads for the hills of the Breck Epic. Producer Jana Martin is gunning for Crooked Gravel. We also hear declarations of adventure from Dr. Stephen Seiler, Hannah Rae Finchamp, Julie Young, Dr. Stephen Cheung, Jen Sharp, Grant Holicky, and Colby Pearce. What did you learn in 2020? How did you make the most of a challenging year? And what are your adventure or race plans/goals in 2021? Join the conversation in the forum. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Jan 2021 12:00:00 -0000 What 2020 Taught Us, and the Exciting Places 2021 Will Take Us full 147 Fast Talk Labs We can learn a lot by looking back. And one of the best parts of being an athlete is planning ahead, setting goals, and choosing your next adventure. [For more on this, check out episode 140: How to Set Training and Performance Goals.] In this episode, the Fast Talk team, plus frequent guests, share the lessons they learned from a challenging 2020, and then declare their big, scary goals, races, and rides for 2021. First, looking back. We ask ourselves this question: Despite 2020 being an "off" year in terms of most racing and riding plans, were you still able to set goals and hit personal achievements in 2020 that you can look back on with satisfaction? What did you learn from these experiments? Then, looking back. Chris Case aims for the TransAtlantic Way bikepacking race. Trevor Connor aims for the Joe Martin stage race. Our Head Coach Ryan Kohler heads for the hills of the Breck Epic. Producer Jana Martin is gunning for Crooked Gravel. We also hear declarations of adventure from Dr. Stephen Seiler, Hannah Rae Finchamp, Julie Young, Dr. Stephen Cheung, Jen Sharp, Grant Holicky, and Colby Pearce. What did you learn in 2020? How did you make the most of a challenging year? And what are your adventure or race plans/goals in 2021? Join the conversation in the forum. Learn more about your ad choices. Visit megaphone.fm/adchoices We can learn a lot by looking back. And one of the best parts of being an athlete is planning ahead, setting goals, and choosing your next adventure.

[For more on this, check out episode 140: How to Set Training and Performance Goals.]

In this episode, the Fast Talk team, plus frequent guests, share the lessons they learned from a challenging 2020, and then declare their big, scary goals, races, and rides for 2021.

First, looking back. We ask ourselves this question: Despite 2020 being an "off" year in terms of most racing and riding plans, were you still able to set goals and hit personal achievements in 2020 that you can look back on with satisfaction? What did you learn from these experiments?

Then, looking back. Chris Case aims for the TransAtlantic Way bikepacking race. Trevor Connor aims for the Joe Martin stage race. Our Head Coach Ryan Kohler heads for the hills of the Breck Epic. Producer Jana Martin is gunning for Crooked Gravel.

We also hear declarations of adventure from Dr. Stephen Seiler, Hannah Rae Finchamp, Julie Young, Dr. Stephen Cheung, Jen Sharp, Grant Holicky, and Colby Pearce.

What did you learn in 2020? How did you make the most of a challenging year? And what are your adventure or race plans/goals in 2021? Join the conversation in the forum.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4496 146: Cardiovascular Drift, with Dr. Ed Coyle If you’ve listened to Fast Talk for a while, you’ve likely heard us mention “cardiac drift” or “decoupling” in several episodes. It's a favorite topic of Coach Connor's. The terms refer to cardiovascular drift, which is a "drifting" in heart rate and stroke volume over time. On the bike, we measure it by looking at a rise in heart rate relative to power. Many causes have been theorized including dehydration, muscle damage, cutaneous blood flow, and mitochondrial efficiency.     We’re very excited to have as our featured guest today Dr. Ed Coyle, the University of Texas exercise physiology researcher who published the definitive articles on cardiovascular drift in the 1990s. In that research, Coyle, who is also the director of the Human Performance Laboratory at the university, and his colleagues demonstrated that even when hydration is maintained, CV drift can be experienced. This increase in heart rate reduces the time the heart has to fill with blood, and this is the main reason for a drop in stroke volume, or the amount of blood pushed out by the heart with each beat.    The drop in stroke volume is a hallmark of CV drift, and historically it has been attributed to blood pooling in the skin and less blood returning to the heart. Coyle and his team found no evidence that blood flow to skin is increased or that venous return is compromised.    In a practical sense, when a person becomes dehydrated during prolonged exercise, they also get hotter and experience a greater increase in heart rate and a lower cardiac output and circulation of blood: CV drift. The exercise becomes very hard when it should not be hard at all. Competitive cyclists interpret this to mean they are getting a “better workout” because it’s more stressful. It certainly is more stressful, but that type of cardiovascular drift is a negative stress. It does more harm than good.    We’ll dive into all of this and much more today on Fast Talk, as we hear from Dr. Coyle and a host of other incredible guests who share their thoughts on cardiovascular drift.  Now, let's make you fast!    Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Jan 2021 12:00:00 -0000 Cardiovascular Drift, with Dr. Ed Coyle full 146 Fast Talk Labs If you’ve listened to Fast Talk for a while, you’ve likely heard us mention “cardiac drift” or “decoupling” in several episodes. It's a favorite topic of Coach Connor's. The terms refer to cardiovascular drift, which is a "drifting" in heart rate and stroke volume over time. On the bike, we measure it by looking at a rise in heart rate relative to power. Many causes have been theorized including dehydration, muscle damage, cutaneous blood flow, and mitochondrial efficiency.     We’re very excited to have as our featured guest today Dr. Ed Coyle, the University of Texas exercise physiology researcher who published the definitive articles on cardiovascular drift in the 1990s. In that research, Coyle, who is also the director of the Human Performance Laboratory at the university, and his colleagues demonstrated that even when hydration is maintained, CV drift can be experienced. This increase in heart rate reduces the time the heart has to fill with blood, and this is the main reason for a drop in stroke volume, or the amount of blood pushed out by the heart with each beat.    The drop in stroke volume is a hallmark of CV drift, and historically it has been attributed to blood pooling in the skin and less blood returning to the heart. Coyle and his team found no evidence that blood flow to skin is increased or that venous return is compromised.    In a practical sense, when a person becomes dehydrated during prolonged exercise, they also get hotter and experience a greater increase in heart rate and a lower cardiac output and circulation of blood: CV drift. The exercise becomes very hard when it should not be hard at all. Competitive cyclists interpret this to mean they are getting a “better workout” because it’s more stressful. It certainly is more stressful, but that type of cardiovascular drift is a negative stress. It does more harm than good.    We’ll dive into all of this and much more today on Fast Talk, as we hear from Dr. Coyle and a host of other incredible guests who share their thoughts on cardiovascular drift.  Now, let's make you fast!    Learn more about your ad choices. Visit megaphone.fm/adchoices If you’ve listened to Fast Talk for a while, you’ve likely heard us mention “cardiac drift” or “decoupling” in several episodes. It's a favorite topic of Coach Connor's. The terms refer to cardiovascular drift, which is a "drifting" in heart rate and stroke volume over time. On the bike, we measure it by looking at a rise in heart rate relative to power. Many causes have been theorized including dehydration, muscle damage, cutaneous blood flow, and mitochondrial efficiency.  

 

We’re very excited to have as our featured guest today Dr. Ed Coyle, the University of Texas exercise physiology researcher who published the definitive articles on cardiovascular drift in the 1990s. In that research, Coyle, who is also the director of the Human Performance Laboratory at the university, and his colleagues demonstrated that even when hydration is maintained, CV drift can be experienced. This increase in heart rate reduces the time the heart has to fill with blood, and this is the main reason for a drop in stroke volume, or the amount of blood pushed out by the heart with each beat.   

The drop in stroke volume is a hallmark of CV drift, and historically it has been attributed to blood pooling in the skin and less blood returning to the heart. Coyle and his team found no evidence that blood flow to skin is increased or that venous return is compromised.   

In a practical sense, when a person becomes dehydrated during prolonged exercise, they also get hotter and experience a greater increase in heart rate and a lower cardiac output and circulation of blood: CV drift. The exercise becomes very hard when it should not be hard at all. Competitive cyclists interpret this to mean they are getting a “better workout” because it’s more stressful. It certainly is more stressful, but that type of cardiovascular drift is a negative stress. It does more harm than good.   

We’ll dive into all of this and much more today on Fast Talk, as we hear from Dr. Coyle and a host of other incredible guests who share their thoughts on cardiovascular drift. 

Now, let's make you fast! 

 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4190 145: Q&A on Time-Crunched Athletes, Zone 1 Rides, and Unstructured Intervals with Hannah Finchamp Welcome to 2021. And what better way to kick off the new year than to answer some questions from our devoted listeners.   Today we take on a series of questions that deal with a dilemma many athletes face: deciding which rides or workouts to sacrifice when you’re short on time.   We tackle a question about zone 1 rides and whether you get them on the mountain bike.   We also discuss how to change the type of rider you are, and if it can be done, based on a question from a listener who wants to become a punchy rider.  Finally, we field a question about the differences between structured and unstructured intervals. Are there any downsides to getting your intensity in so-called unstructured ways?  Our guest coach today is Hannah Finchamp. You may know her as a member of the Orange Seal Off-Road Team, but she is also a board-certified athletic trainer and a certified USA Cycling coach. She has degrees in both athletic training, focused on injury prevention, and in exercise science.   Let’s dive into the discussion. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Jan 2021 12:00:00 -0000 Q&A on Time-Crunched Athletes, Zone 1 Rides, and Unstructured Intervals with Hannah Finchamp full 145 Fast Talk Labs Welcome to 2021. And what better way to kick off the new year than to answer some questions from our devoted listeners.   Today we take on a series of questions that deal with a dilemma many athletes face: deciding which rides or workouts to sacrifice when you’re short on time.   We tackle a question about zone 1 rides and whether you get them on the mountain bike.   We also discuss how to change the type of rider you are, and if it can be done, based on a question from a listener who wants to become a punchy rider.  Finally, we field a question about the differences between structured and unstructured intervals. Are there any downsides to getting your intensity in so-called unstructured ways?  Our guest coach today is Hannah Finchamp. You may know her as a member of the Orange Seal Off-Road Team, but she is also a board-certified athletic trainer and a certified USA Cycling coach. She has degrees in both athletic training, focused on injury prevention, and in exercise science.   Let’s dive into the discussion. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to 2021. And what better way to kick off the new year than to answer some questions from our devoted listeners.  

Today we take on a series of questions that deal with a dilemma many athletes face: deciding which rides or workouts to sacrifice when you’re short on time.  

We tackle a question about zone 1 rides and whether you get them on the mountain bike.  

We also discuss how to change the type of rider you are, and if it can be done, based on a question from a listener who wants to become a punchy rider. 

Finally, we field a question about the differences between structured and unstructured intervals. Are there any downsides to getting your intensity in so-called unstructured ways? 

Our guest coach today is Hannah Finchamp. You may know her as a member of the Orange Seal Off-Road Team, but she is also a board-certified athletic trainer and a certified USA Cycling coach. She has degrees in both athletic training, focused on injury prevention, and in exercise science.  

Let’s dive into the discussion. Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3383 144: The Best of 2020 Welcome to the best of 2020.  What a year it’s been. In so many ways, 2020 was a challenge—sometimes big, sometimes small, but always a bit more challenging. The same goes even for this humble podcast. But we stay connected, virtually, across time zones, across international borders, and despite waves of pandemic disruptions to bring you what we think are some incredible conversations with exceptional minds in the worlds of physiology, medicine, nutrition, sports psychology, and, of course, cycling.  Who, specifically, will you hear from today? I’ll drop some names: First, there’s world-famous physiologist Dr. Iñigo San Millan, who also happens to be the head of the training staff of UAE-Team Emirates, the team of Tour de France winner Tadej Pogacar.    We’ll hear from the coach of America’s most talented cyclists, Jim Miller.   A “best of” episode wouldn’t be complete without the incomparable Dr. Stephen Seiler.   We’ll also hear from outspoken, sometimes sassy Sebastian Webber of INSCYD.  We’ll get words of wisdom from the legend, Joe Friel. We’ll hear from Fast Talk Labs contributor Julie Young, and we’ll catch up with incredible athletes, including climbing sensation Sepp Kuss and national champ Ruth Winder.  All those guests and many more, today on Fast Talk.  There are several themes that come out in this episode, a function of the fact that we kept revisiting these topics throughout the year. One thing Fast Talk has taught us, and we hope you as well, is that by discussing these topics with intelligent guests, we develop a better understanding of where training science and practice converge, and where it’s headed.   Some of the themes we’ll touch upon include leaving complexity out of your intervals, the execution of workouts and using feeling versus data, and ranges versus specific numbers. And much more.  The Fast Talk team has enjoyed every minute of creating this show for you—likewise, we’ve loved sifting through our collection of episodes from the past year to gather the best of 2020.   Thank you for your continued support. We couldn’t do it without you. So here’s to 2021 and... a return to bike racing?!?  Let's make you fast!    Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 31 Dec 2020 12:00:00 -0000 The Best of 2020 full 144 Fast Talk Labs Welcome to the best of 2020.  What a year it’s been. In so many ways, 2020 was a challenge—sometimes big, sometimes small, but always a bit more challenging. The same goes even for this humble podcast. But we stay connected, virtually, across time zones, across international borders, and despite waves of pandemic disruptions to bring you what we think are some incredible conversations with exceptional minds in the worlds of physiology, medicine, nutrition, sports psychology, and, of course, cycling.  Who, specifically, will you hear from today? I’ll drop some names: First, there’s world-famous physiologist Dr. Iñigo San Millan, who also happens to be the head of the training staff of UAE-Team Emirates, the team of Tour de France winner Tadej Pogacar.    We’ll hear from the coach of America’s most talented cyclists, Jim Miller.   A “best of” episode wouldn’t be complete without the incomparable Dr. Stephen Seiler.   We’ll also hear from outspoken, sometimes sassy Sebastian Webber of INSCYD.  We’ll get words of wisdom from the legend, Joe Friel. We’ll hear from Fast Talk Labs contributor Julie Young, and we’ll catch up with incredible athletes, including climbing sensation Sepp Kuss and national champ Ruth Winder.  All those guests and many more, today on Fast Talk.  There are several themes that come out in this episode, a function of the fact that we kept revisiting these topics throughout the year. One thing Fast Talk has taught us, and we hope you as well, is that by discussing these topics with intelligent guests, we develop a better understanding of where training science and practice converge, and where it’s headed.   Some of the themes we’ll touch upon include leaving complexity out of your intervals, the execution of workouts and using feeling versus data, and ranges versus specific numbers. And much more.  The Fast Talk team has enjoyed every minute of creating this show for you—likewise, we’ve loved sifting through our collection of episodes from the past year to gather the best of 2020.   Thank you for your continued support. We couldn’t do it without you. So here’s to 2021 and... a return to bike racing?!?  Let's make you fast!    Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to the best of 2020. 

What a year it’s been. In so many ways, 2020 was a challenge—sometimes big, sometimes small, but always a bit more challenging. The same goes even for this humble podcast. But we stay connected, virtually, across time zones, across international borders, and despite waves of pandemic disruptions to bring you what we think are some incredible conversations with exceptional minds in the worlds of physiology, medicine, nutrition, sports psychology, and, of course, cycling. 

Who, specifically, will you hear from today? I’ll drop some names: First, there’s world-famous physiologist Dr. Iñigo San Millan, who also happens to be the head of the training staff of UAE-Team Emirates, the team of Tour de France winner Tadej Pogacar.   

We’ll hear from the coach of America’s most talented cyclists, Jim Miller.  

A “best of” episode wouldn’t be complete without the incomparable Dr. Stephen Seiler.  

We’ll also hear from outspoken, sometimes sassy Sebastian Webber of INSCYD. 

We’ll get words of wisdom from the legend, Joe Friel. We’ll hear from Fast Talk Labs contributor Julie Young, and we’ll catch up with incredible athletes, including climbing sensation Sepp Kuss and national champ Ruth Winder. 

All those guests and many more, today on Fast Talk. 

There are several themes that come out in this episode, a function of the fact that we kept revisiting these topics throughout the year. One thing Fast Talk has taught us, and we hope you as well, is that by discussing these topics with intelligent guests, we develop a better understanding of where training science and practice converge, and where it’s headed.  

Some of the themes we’ll touch upon include leaving complexity out of your intervals, the execution of workouts and using feeling versus data, and ranges versus specific numbers. And much more. 

The Fast Talk team has enjoyed every minute of creating this show for you—likewise, we’ve loved sifting through our collection of episodes from the past year to gather the best of 2020.  

Thank you for your continued support. We couldn’t do it without you. So here’s to 2021 and... a return to bike racing?!? 

Let's make you fast! 

 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6256 143: The Art and Science of Yoga, with Sage Roundtree Is yoga just fancy stretching? Nope. Today we’re going to go into the specifics of why cyclists should consider yoga, from the physical literacy it can provide, to the strength and conditioning element it offers, from the potential for an improved inflammatory profile to better recovery and relaxation.   It turns out yoga is far more than fancy stretching or breathing techniques, it can be a powerful tool to aid health and performance.   No episode about yoga would be complete without an overview of the many varieties of the practice. It often comes down to a simple question: How do you like your peppers: mild, medium, or hot!?  We walk through the six major types of yoga and when each is the most appropriate, given the time of year, your ability, and your training load.   Finally, we’ll discuss the risks of doing yoga. There are some, but thankfully they’re minor and can be easily avoided.  Our featured guest today is Sage Rountree, an internationally recognized authority in yoga for athletes and an endurance sports coach with certifications from USA Triathlon, USA Cycling, and the Road Runners’ Club of America. She is the author of The Athlete’s Guide to Yoga among serval other books on yoga.  We’ll also hear from eSports racer Jen Real, racer, Paralympian and coach Jen Sharp, and our very own Colby Pearce for more thoughts on the benefits of yoga for athletes.  Now, select your pepper...  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Dec 2020 12:00:00 -0000 The Art and Science of Yoga, with Sage Roundtree full 143 Fast Talk Labs Is yoga just fancy stretching? Nope. Today we’re going to go into the specifics of why cyclists should consider yoga, from the physical literacy it can provide, to the strength and conditioning element it offers, from the potential for an improved inflammatory profile to better recovery and relaxation.   It turns out yoga is far more than fancy stretching or breathing techniques, it can be a powerful tool to aid health and performance.   No episode about yoga would be complete without an overview of the many varieties of the practice. It often comes down to a simple question: How do you like your peppers: mild, medium, or hot!?  We walk through the six major types of yoga and when each is the most appropriate, given the time of year, your ability, and your training load.   Finally, we’ll discuss the risks of doing yoga. There are some, but thankfully they’re minor and can be easily avoided.  Our featured guest today is Sage Rountree, an internationally recognized authority in yoga for athletes and an endurance sports coach with certifications from USA Triathlon, USA Cycling, and the Road Runners’ Club of America. She is the author of The Athlete’s Guide to Yoga among serval other books on yoga.  We’ll also hear from eSports racer Jen Real, racer, Paralympian and coach Jen Sharp, and our very own Colby Pearce for more thoughts on the benefits of yoga for athletes.  Now, select your pepper...  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Is yoga just fancy stretching? Nope. Today we’re going to go into the specifics of why cyclists should consider yoga, from the physical literacy it can provide, to the strength and conditioning element it offers, from the potential for an improved inflammatory profile to better recovery and relaxation.  

It turns out yoga is far more than fancy stretching or breathing techniques, it can be a powerful tool to aid health and performance.  

No episode about yoga would be complete without an overview of the many varieties of the practice. It often comes down to a simple question: How do you like your peppers: mild, medium, or hot!? 

We walk through the six major types of yoga and when each is the most appropriate, given the time of year, your ability, and your training load.  

Finally, we’ll discuss the risks of doing yoga. There are some, but thankfully they’re minor and can be easily avoided. 

Our featured guest today is Sage Rountree, an internationally recognized authority in yoga for athletes and an endurance sports coach with certifications from USA Triathlon, USA Cycling, and the Road Runners’ Club of America. She is the author of The Athlete’s Guide to Yoga among serval other books on yoga. 

We’ll also hear from eSports racer Jen Real, racer, Paralympian and coach Jen Sharp, and our very own Colby Pearce for more thoughts on the benefits of yoga for athletes. 

Now, select your pepper...  Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4297 142: Nutrition Myth Busting on Macros, Carbs, Food Allergies, Cramping, and Hydration Time to bust some myths about nutrition. Head coach Ryan Kohler and Coach Trevor Connor both have degrees in nutrition and decades of experience working with athletes on all manner of sports nutrition topics.   Together, they discuss some of the major misconceptions that regularly enter any conversation on what to eat when training and racing.  Are macronutrients all that matter?  Do carbs make you fat?  Do you need fancy race food?  How do you know if you have a food allergy?  What really causes cramping?  Is a pasta party the best pre-race dinner?  Can you “train” how your body hydrates?    We answer all these questions and many others as we explore some of the most common misconceptions in sports nutrition.    Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Dec 2020 12:00:00 -0000 Nutrition Myth Busting on Macros, Carbs, Food Allergies, Cramping, and Hydration full 142 Fast Talk Labs Time to bust some myths about nutrition. Head coach Ryan Kohler and Coach Trevor Connor both have degrees in nutrition and decades of experience working with athletes on all manner of sports nutrition topics.   Together, they discuss some of the major misconceptions that regularly enter any conversation on what to eat when training and racing.  Are macronutrients all that matter?  Do carbs make you fat?  Do you need fancy race food?  How do you know if you have a food allergy?  What really causes cramping?  Is a pasta party the best pre-race dinner?  Can you “train” how your body hydrates?    We answer all these questions and many others as we explore some of the most common misconceptions in sports nutrition.    Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Time to bust some myths about nutrition. Head coach Ryan Kohler and Coach Trevor Connor both have degrees in nutrition and decades of experience working with athletes on all manner of sports nutrition topics.  

Together, they discuss some of the major misconceptions that regularly enter any conversation on what to eat when training and racing. 

  • Are macronutrients all that matter? 
  • Do carbs make you fat? 
  • Do you need fancy race food? 
  • How do you know if you have a food allergy? 
  • What really causes cramping? 
  • Is a pasta party the best pre-race dinner? 
  • Can you “train” how your body hydrates? 

 

We answer all these questions and many others as we explore some of the most common misconceptions in sports nutrition.  

 Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2653 141: How to create multi-year training plans, with Dr. Stephen Seiler and Sondre Skarli What a strange and chaotic year it’s been. Despite the disruption to our lives, times like these afford us an opportunity to look farther ahead. It just may be that, from a training and racing point of view, this is just what some of us have needed.   That’s because, sometimes, you can see greater gains by looking not just at next year, but by gazing two or three years up the road. Whether you’re just starting in endurance sports, or unsure of what 2021 holds, looking through a telescope rather than a microscope can help you develop in new and powerful ways.  There are certain physiological gains that take mere weeks to develop. We’ve touched upon those elsewhere. On the other hand, some very important changes will only take place over the course of years: your aerobic engine or stamina, for example, which involves structural changes.  So if you have the opportunity to look farther ahead than ever before, how do you create the right training plan? Must you give up racing? How do you measure progress on this timescale? How big a role does trust in the plan play in proper execution? How much volume can you safely add over the course of two or three seasons? Those questions and so much more on today’s episode.  Today’s guests are the renowned Dr. Stephen Seiler and one of his Norwegian colleagues, Sondre Skarli. You’ve heard Dr. Seiler on the program many times before, but Sondre will be new to this audience. Formerly an elite speed skater, Sondre is now a sports scientist consultant at the Norwegian Olympic Committee and Federation of Sports—basically he’s a great coach on the Norwegian national team, working with a diverse set of endurance athletes. Of note, he became the head coach of the Norwegian speed skating team at the age of 28.   This episode is very conversational; we’ll take our tangents. But there are a great number of important points throughout the show. And with that, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Dec 2020 12:00:00 -0000 How to create multi-year training plans, with Dr. Stephen Seiler and Sondre Skarli full 141 Fast Talk Labs What a strange and chaotic year it’s been. Despite the disruption to our lives, times like these afford us an opportunity to look farther ahead. It just may be that, from a training and racing point of view, this is just what some of us have needed.   That’s because, sometimes, you can see greater gains by looking not just at next year, but by gazing two or three years up the road. Whether you’re just starting in endurance sports, or unsure of what 2021 holds, looking through a telescope rather than a microscope can help you develop in new and powerful ways.  There are certain physiological gains that take mere weeks to develop. We’ve touched upon those elsewhere. On the other hand, some very important changes will only take place over the course of years: your aerobic engine or stamina, for example, which involves structural changes.  So if you have the opportunity to look farther ahead than ever before, how do you create the right training plan? Must you give up racing? How do you measure progress on this timescale? How big a role does trust in the plan play in proper execution? How much volume can you safely add over the course of two or three seasons? Those questions and so much more on today’s episode.  Today’s guests are the renowned Dr. Stephen Seiler and one of his Norwegian colleagues, Sondre Skarli. You’ve heard Dr. Seiler on the program many times before, but Sondre will be new to this audience. Formerly an elite speed skater, Sondre is now a sports scientist consultant at the Norwegian Olympic Committee and Federation of Sports—basically he’s a great coach on the Norwegian national team, working with a diverse set of endurance athletes. Of note, he became the head coach of the Norwegian speed skating team at the age of 28.   This episode is very conversational; we’ll take our tangents. But there are a great number of important points throughout the show. And with that, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices What a strange and chaotic year it’s been. Despite the disruption to our lives, times like these afford us an opportunity to look farther ahead. It just may be that, from a training and racing point of view, this is just what some of us have needed.  

That’s because, sometimes, you can see greater gains by looking not just at next year, but by gazing two or three years up the road. Whether you’re just starting in endurance sports, or unsure of what 2021 holds, looking through a telescope rather than a microscope can help you develop in new and powerful ways. 

There are certain physiological gains that take mere weeks to develop. We’ve touched upon those elsewhere. On the other hand, some very important changes will only take place over the course of years: your aerobic engine or stamina, for example, which involves structural changes. 

So if you have the opportunity to look farther ahead than ever before, how do you create the right training plan? Must you give up racing? How do you measure progress on this timescale? How big a role does trust in the plan play in proper execution? How much volume can you safely add over the course of two or three seasons? Those questions and so much more on today’s episode. 

Today’s guests are the renowned Dr. Stephen Seiler and one of his Norwegian colleagues, Sondre Skarli. You’ve heard Dr. Seiler on the program many times before, but Sondre will be new to this audience. Formerly an elite speed skater, Sondre is now a sports scientist consultant at the Norwegian Olympic Committee and Federation of Sports—basically he’s a great coach on the Norwegian national team, working with a diverse set of endurance athletes. Of note, he became the head coach of the Norwegian speed skating team at the age of 28.  

This episode is very conversational; we’ll take our tangents. But there are a great number of important points throughout the show. And with that, let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6535 140: How to set training and performance goals The off-season can be one of the most productive times of the year: It offers the opportunity to reflect on last season—to assess what went well and what could be improved—and then to look forward, and strategize about how to progress, both in your training and racing.  Today we’ll focus on the art and science of how to set goals and incorporate them into your training. Coach Connor starts us off with a discussion of how to determine your goals, first by performing a season assessment, which feeds his gap analysis, which in turn yields a goal-setting strategy.   Coach Ryan Kohler joins us for the second half of the show to describe his SMART analysis—that’s S for Specific, M for Measurable, A for Achievable, R for Realistic, and T for Time-bound—before explaining his method for incorporating that information into macrocycles and then into mesocycles.  The offseason isn’t just about sitting back and relaxing, although you should do a bit of that too. This time of year is perfect for putting in some homework, being honest with yourself about where you’ve been and where you want to go, so that the coming season can be as successful as possible.  And with that, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Dec 2020 12:00:00 -0000 How to set training and performance goals full 139 Fast Talk Labs The off-season can be one of the most productive times of the year: It offers the opportunity to reflect on last season—to assess what went well and what could be improved—and then to look forward, and strategize about how to progress, both in your training and racing.  Today we’ll focus on the art and science of how to set goals and incorporate them into your training. Coach Connor starts us off with a discussion of how to determine your goals, first by performing a season assessment, which feeds his gap analysis, which in turn yields a goal-setting strategy.   Coach Ryan Kohler joins us for the second half of the show to describe his SMART analysis—that’s S for Specific, M for Measurable, A for Achievable, R for Realistic, and T for Time-bound—before explaining his method for incorporating that information into macrocycles and then into mesocycles.  The offseason isn’t just about sitting back and relaxing, although you should do a bit of that too. This time of year is perfect for putting in some homework, being honest with yourself about where you’ve been and where you want to go, so that the coming season can be as successful as possible.  And with that, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices The off-season can be one of the most productive times of the year: It offers the opportunity to reflect on last season—to assess what went well and what could be improved—and then to look forward, and strategize about how to progress, both in your training and racing. 

Today we’ll focus on the art and science of how to set goals and incorporate them into your training. Coach Connor starts us off with a discussion of how to determine your goals, first by performing a season assessment, which feeds his gap analysis, which in turn yields a goal-setting strategy.  

Coach Ryan Kohler joins us for the second half of the show to describe his SMART analysis—that’s S for Specific, M for Measurable, A for Achievable, R for Realistic, and T for Time-bound—before explaining his method for incorporating that information into macrocycles and then into mesocycles. 

The offseason isn’t just about sitting back and relaxing, although you should do a bit of that too. This time of year is perfect for putting in some homework, being honest with yourself about where you’ve been and where you want to go, so that the coming season can be as successful as possible. 

And with that, let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4535 139: A New Coaching Model: Creating Better Athletes Through Our Virtual Performance Center We believe modern coaching doesn’t optimally fulfill the needs of the modern athlete. That’s why we’re introducing our community, education, and coaching membership, Fast Talk Laboratories.   So often athletes are given templated training plans. But what if he or she gets sick? Or work gets stressful? That athlete will likely do more harm than good simply pushing through and sticking to the plan. In response to that methodology, we’ve created a virtual performance center, a place for the insightful athlete to be guided to their best self.   We have collected the many tools available to modern athletes in one place, offering curated and validated knowledge—through articles, videos, workshops, webinars, forums, and the list goes on—from some of the finest minds in sport science: Dr. Stephen Seiler, Dr. Stephen Cheung, Julie Young, Colby Pearce, Grant Holicky, Jess Elliott, to name a few. We’ll be adding new contributors all the time, and you can be sure they’ll also bring clarity and sophistication to their contributions.  Let’s detail our Listener, Library, Live, and Laboratory member levels.  Listener: We are now producing transcripts of every new Fast Talk podcast episode—plus our catalog of over 135 existing episodes and 27 Cycling in Alignment episodes. What does that mean for Listeners? Searchable podcast episodes, references, and resources. And, of course, you can read along or scan ahead, if you happen to be a faster reader than listener.   Listeners will also begin to receive our weekly newsletter, which will keep them up to date on new episodes, special guests, and opportunities to send in questions for new Q&A episodes. We also have plans to periodically release a few of our most popular training science videos and articles—but only for members.   Our next membership level unlocks a whole library of content, which is why we’re calling it our Library Membership. For our Library Members, we have created training science articles, a whole library of video content, and a moderated forum. This is content like the fundamentals of sports nutrition from Head Coach Ryan Kohler and a workshop on why cold temperatures affect performance from Dr. Stephen Cheung. The Forum is a place to discuss recent episodes, ask questions, and get answers from Trevor, Ryan, and our very smart members.   Live membership is really the heart and soul of what we’re offering. This level includes all the features we’ve already introduced, plus a whole suite of Live Events including social group rides, structured live workouts, live Q&A sessions, and live webinars. Trevor’s and Ryan’s experience in training centers and the group-style approach will shine. This level also includes group coaching and a monthly question answered.  Our Laboratory Membership will open in January. This is our premier coaching level, and of course it includes all the benefits of the lower levels. We believe it’s a vast improvement over existing coaching programs. Our athletes and listeners are not typical. They are intelligent, motivated, and they don’t need email nannying, which is what we often see in endurance coaching. They also don’t really need templated training plans, which we believe are counterproductive for higher-level athletes.   Instead, our Laboratory Membership is a new concept that we call Endurance Mentorship. What does that mean? Well, it’s based on the idea that you already know the basics—but wouldn’t it be great to have an elite coach to answer your questions? Plus, with periodic testing and guidance, you’ll experience the best of what Fast Talk Laboratories has to offer as a virtual performance center. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Nov 2020 12:00:00 -0000 A New Coaching Model: Creating Better Athletes Through Our Virtual Performance Center full 139 Fast Talk Labs We believe modern coaching doesn’t optimally fulfill the needs of the modern athlete. That’s why we’re introducing our community, education, and coaching membership, Fast Talk Laboratories.   So often athletes are given templated training plans. But what if he or she gets sick? Or work gets stressful? That athlete will likely do more harm than good simply pushing through and sticking to the plan. In response to that methodology, we’ve created a virtual performance center, a place for the insightful athlete to be guided to their best self.   We have collected the many tools available to modern athletes in one place, offering curated and validated knowledge—through articles, videos, workshops, webinars, forums, and the list goes on—from some of the finest minds in sport science: Dr. Stephen Seiler, Dr. Stephen Cheung, Julie Young, Colby Pearce, Grant Holicky, Jess Elliott, to name a few. We’ll be adding new contributors all the time, and you can be sure they’ll also bring clarity and sophistication to their contributions.  Let’s detail our Listener, Library, Live, and Laboratory member levels.  Listener: We are now producing transcripts of every new Fast Talk podcast episode—plus our catalog of over 135 existing episodes and 27 Cycling in Alignment episodes. What does that mean for Listeners? Searchable podcast episodes, references, and resources. And, of course, you can read along or scan ahead, if you happen to be a faster reader than listener.   Listeners will also begin to receive our weekly newsletter, which will keep them up to date on new episodes, special guests, and opportunities to send in questions for new Q&A episodes. We also have plans to periodically release a few of our most popular training science videos and articles—but only for members.   Our next membership level unlocks a whole library of content, which is why we’re calling it our Library Membership. For our Library Members, we have created training science articles, a whole library of video content, and a moderated forum. This is content like the fundamentals of sports nutrition from Head Coach Ryan Kohler and a workshop on why cold temperatures affect performance from Dr. Stephen Cheung. The Forum is a place to discuss recent episodes, ask questions, and get answers from Trevor, Ryan, and our very smart members.   Live membership is really the heart and soul of what we’re offering. This level includes all the features we’ve already introduced, plus a whole suite of Live Events including social group rides, structured live workouts, live Q&A sessions, and live webinars. Trevor’s and Ryan’s experience in training centers and the group-style approach will shine. This level also includes group coaching and a monthly question answered.  Our Laboratory Membership will open in January. This is our premier coaching level, and of course it includes all the benefits of the lower levels. We believe it’s a vast improvement over existing coaching programs. Our athletes and listeners are not typical. They are intelligent, motivated, and they don’t need email nannying, which is what we often see in endurance coaching. They also don’t really need templated training plans, which we believe are counterproductive for higher-level athletes.   Instead, our Laboratory Membership is a new concept that we call Endurance Mentorship. What does that mean? Well, it’s based on the idea that you already know the basics—but wouldn’t it be great to have an elite coach to answer your questions? Plus, with periodic testing and guidance, you’ll experience the best of what Fast Talk Laboratories has to offer as a virtual performance center. Learn more about your ad choices. Visit megaphone.fm/adchoices We believe modern coaching doesn’t optimally fulfill the needs of the modern athlete. That’s why we’re introducing our community, education, and coaching membership, Fast Talk Laboratories.  


So often athletes are given templated training plans. But what if he or she gets sick? Or work gets stressful? That athlete will likely do more harm than good simply pushing through and sticking to the plan. In response to that methodology, we’ve created a virtual performance center, a place for the insightful athlete to be guided to their best self.  


We have collected the many tools available to modern athletes in one place, offering curated and validated knowledge—through articles, videos, workshops, webinars, forums, and the list goes on—from some of the finest minds in sport science: Dr. Stephen Seiler, Dr. Stephen Cheung, Julie Young, Colby Pearce, Grant Holicky, Jess Elliott, to name a few. We’ll be adding new contributors all the time, and you can be sure they’ll also bring clarity and sophistication to their contributions. 


Let’s detail our Listener, Library, Live, and Laboratory member levels. 


Listener: We are now producing transcripts of every new Fast Talk podcast episode—plus our catalog of over 135 existing episodes and 27 Cycling in Alignment episodes. What does that mean for Listeners? Searchable podcast episodes, references, and resources. And, of course, you can read along or scan ahead, if you happen to be a faster reader than listener.  


Listeners will also begin to receive our weekly newsletter, which will keep them up to date on new episodes, special guests, and opportunities to send in questions for new Q&A episodes. We also have plans to periodically release a few of our most popular training science videos and articles—but only for members.  


Our next membership level unlocks a whole library of content, which is why we’re calling it our Library Membership. For our Library Members, we have created training science articles, a whole library of video content, and a moderated forum. This is content like the fundamentals of sports nutrition from Head Coach Ryan Kohler and a workshop on why cold temperatures affect performance from Dr. Stephen Cheung. The Forum is a place to discuss recent episodes, ask questions, and get answers from Trevor, Ryan, and our very smart members.  


Live membership is really the heart and soul of what we’re offering. This level includes all the features we’ve already introduced, plus a whole suite of Live Events including social group rides, structured live workouts, live Q&A sessions, and live webinars. Trevor’s and Ryan’s experience in training centers and the group-style approach will shine. This level also includes group coaching and a monthly question answered. 


Our Laboratory Membership will open in January. This is our premier coaching level, and of course it includes all the benefits of the lower levels. We believe it’s a vast improvement over existing coaching programs. Our athletes and listeners are not typical. They are intelligent, motivated, and they don’t need email nannying, which is what we often see in endurance coaching. They also don’t really need templated training plans, which we believe are counterproductive for higher-level athletes.  


Instead, our Laboratory Membership is a new concept that we call Endurance Mentorship. What does that mean? Well, it’s based on the idea that you already know the basics—but wouldn’t it be great to have an elite coach to answer your questions? Plus, with periodic testing and guidance, you’ll experience the best of what Fast Talk Laboratories has to offer as a virtual performance center.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2058 138: Q&A on Training Without Power, Optimizing Time at Your Desk, “Lunch Ride Syndrome,” and the Benefits of Fixies, with Amos Brumble https://qa-on-training-without-power-optimizing-time-at-your-desk-lunch-ride-syndrome-and-the-benefits-of-fixies-with-amos-brumble/ Amos Brumble is a New England legend. Is it because of his racing palmarès? His charm? His collection of guinea pigs? Or all of those things? We find out, and then we dive into some listener questions. David H. of Seattle, Washington asks: “Suppose a 55-year old athlete is training with a heart rate monitor and perceived effort and recovery scales and is able to train between 10-16 hours/week. No power measurements. The athlete's goal is to maximize performance on gravel races—about 100 miles and about 10,000 feet of climbing—which, with the exception of the first 20 miles or so, basically means a long time trial effort. Given that goal and training context, how would you recommend that a training plan be structured? I ask this question because so much of the discussion on your podcast references power. I understand why, but I don't have a power meter in part, for cost, and in part because heart rate is enough 'quantification.' I'm interested in the meaning and aesthetics of riding hard.” The next series of questions on low-cadence work comes from Ray Farris: “My impression from your podcast is that the low cadence sessions talked about in the session were fairly short efforts at high power. However, Steve Neal of the Cycling Gym, whom you have had on Fast Talk a couple of times, seems to like to give his athletes sessions of several intervals of 20-40 min at low cadence at tempo power, generally 83% of FTP, subject to an 83% of max heart rate limit on power. And I just watched a Lionel Sanders YouTube video in which his coach had him do multiple sessions of 40 minutes at 50-60rpm at what I roughly estimate is about 80% of FTP. What’s the thinking about these types of interval workouts? 1) Do these build FTP? 2) Are these “hard” workouts in the Seiler polarized model? Do they have a place in a polarized model and if so what is it and when is it in terms of periodization blocks? 3) Do these raise the athlete toward his theoretical VO2 max, but at the cost of lowering VLa max? Does this trade-off even matter for anyone other than pro level sprinters?” Our next question comes from Russ Sanka, in Bristol, Tennessee. And it’s a good one for anyone who has a desk job. He asks: “What can I do at a desk job to aid in training/recovery? I have been using a stand up desk and a desk cycle I would like to hear your opinions and the research on the subject.” This next question comes from Ivan S. from Milan, Italy. He asks: “I love to ride my fixie in the ‘off-season’ to train on. I feel like it helps me with training and strength that I can’t get on a geared bike. Is this true? If so, what am I gaining and how does that help me when I go back to the geared bike?” Our final question comes from Peter Burghardt. He asks: “Can you address 'lunch ride syndrome'—the tendency to go out the door and immediately hammer down because you've only got 45 minutes. Do you have suggestions for lunch ride workouts of an hour or less?” Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Nov 2020 12:00:00 -0000 Q&A on Training Without Power, Optimizing Time at Your Desk, “Lunch Ride Syndrome,” and the Benefits of Fixies, with Amos Brumble full 138 Fast Talk Labs Amos Brumble is a New England legend. Is it because of his racing palmarès? His charm? His collection of guinea pigs? Or all of those things? We find out, and then we dive into some listener questions. David H. of Seattle, Washington asks: “Suppose a 55-year old athlete is training with a heart rate monitor and perceived effort and recovery scales and is able to train between 10-16 hours/week. No power measurements. The athlete's goal is to maximize performance on gravel races—about 100 miles and about 10,000 feet of climbing—which, with the exception of the first 20 miles or so, basically means a long time trial effort. Given that goal and training context, how would you recommend that a training plan be structured? I ask this question because so much of the discussion on your podcast references power. I understand why, but I don't have a power meter in part, for cost, and in part because heart rate is enough 'quantification.' I'm interested in the meaning and aesthetics of riding hard.” The next series of questions on low-cadence work comes from Ray Farris: “My impression from your podcast is that the low cadence sessions talked about in the session were fairly short efforts at high power. However, Steve Neal of the Cycling Gym, whom you have had on Fast Talk a couple of times, seems to like to give his athletes sessions of several intervals of 20-40 min at low cadence at tempo power, generally 83% of FTP, subject to an 83% of max heart rate limit on power. And I just watched a Lionel Sanders YouTube video in which his coach had him do multiple sessions of 40 minutes at 50-60rpm at what I roughly estimate is about 80% of FTP. What’s the thinking about these types of interval workouts? 1) Do these build FTP? 2) Are these “hard” workouts in the Seiler polarized model? Do they have a place in a polarized model and if so what is it and when is it in terms of periodization blocks? 3) Do these raise the athlete toward his theoretical VO2 max, but at the cost of lowering VLa max? Does this trade-off even matter for anyone other than pro level sprinters?” Our next question comes from Russ Sanka, in Bristol, Tennessee. And it’s a good one for anyone who has a desk job. He asks: “What can I do at a desk job to aid in training/recovery? I have been using a stand up desk and a desk cycle I would like to hear your opinions and the research on the subject.” This next question comes from Ivan S. from Milan, Italy. He asks: “I love to ride my fixie in the ‘off-season’ to train on. I feel like it helps me with training and strength that I can’t get on a geared bike. Is this true? If so, what am I gaining and how does that help me when I go back to the geared bike?” Our final question comes from Peter Burghardt. He asks: “Can you address 'lunch ride syndrome'—the tendency to go out the door and immediately hammer down because you've only got 45 minutes. Do you have suggestions for lunch ride workouts of an hour or less?” Learn more about your ad choices. Visit megaphone.fm/adchoices Amos Brumble is a New England legend. Is it because of his racing palmarès? His charm? His collection of guinea pigs? Or all of those things? We find out, and then we dive into some listener questions.

David H. of Seattle, Washington asks:

“Suppose a 55-year old athlete is training with a heart rate monitor and perceived effort and recovery scales and is able to train between 10-16 hours/week. No power measurements. The athlete's goal is to maximize performance on gravel races—about 100 miles and about 10,000 feet of climbing—which, with the exception of the first 20 miles or so, basically means a long time trial effort. Given that goal and training context, how would you recommend that a training plan be structured? I ask this question because so much of the discussion on your podcast references power. I understand why, but I don't have a power meter in part, for cost, and in part because heart rate is enough 'quantification.' I'm interested in the meaning and aesthetics of riding hard.”

The next series of questions on low-cadence work comes from Ray Farris:

“My impression from your podcast is that the low cadence sessions talked about in the session were fairly short efforts at high power. However, Steve Neal of the Cycling Gym, whom you have had on Fast Talk a couple of times, seems to like to give his athletes sessions of several intervals of 20-40 min at low cadence at tempo power, generally 83% of FTP, subject to an 83% of max heart rate limit on power. And I just watched a Lionel Sanders YouTube video in which his coach had him do multiple sessions of 40 minutes at 50-60rpm at what I roughly estimate is about 80% of FTP.

What’s the thinking about these types of interval workouts? 1) Do these build FTP? 2) Are these “hard” workouts in the Seiler polarized model? Do they have a place in a polarized model and if so what is it and when is it in terms of periodization blocks? 3) Do these raise the athlete toward his theoretical VO2 max, but at the cost of lowering VLa max? Does this trade-off even matter for anyone other than pro level sprinters?”

Our next question comes from Russ Sanka, in Bristol, Tennessee. And it’s a good one for anyone who has a desk job. He asks:

“What can I do at a desk job to aid in training/recovery? I have been using a stand up desk and a desk cycle I would like to hear your opinions and the research on the subject.”

This next question comes from Ivan S. from Milan, Italy. He asks:

“I love to ride my fixie in the ‘off-season’ to train on. I feel like it helps me with training and strength that I can’t get on a geared bike. Is this true? If so, what am I gaining and how does that help me when I go back to the geared bike?”

Our final question comes from Peter Burghardt. He asks:

“Can you address 'lunch ride syndrome'—the tendency to go out the door and immediately hammer down because you've only got 45 minutes. Do you have suggestions for lunch ride workouts of an hour or less?”


Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3561 137: An Introduction to Ultra-Cycling, Bikepacking, and Randonneuring, with Matt Roy, Nick Legan, and Jose Bermudez https://www.fasttalklabs.com/fasttalk137 Are you ready to go long? Today we want to introduce you to the fascinating world of ultra-distance cycling.   While there isn’t a true definition of what “ultra” means, and some of our guests like to say it is a state of mind more than anything else, for the sake of this discussion we’re talking about multi-day bikepacking events; randonneuring events which range from 200 kilometers up to 1200 kilometers, as in the case of the granddaddy of them all, Paris-Brest-Paris; and ultra-cycling races like RAAM, the 12- and 24-hour Time Trial World Championships, cross-state records, and the list goes on.   What are these events? How do you prepare, physically and psychologically, for these feats? What’s it like to ride when sleep-deprived? What should you eat out there on the lonely road? That, and so much more on today’s show.  Our featured guest is Matt Roy, someone who has been competing at ultra events of all kinds for over a decade. Some of his accomplishments: Matt holds both the Maine north to south and west to east cross-state records, he holds the Saratoga 12-hour course record, he won the Trans-Atlantic Way pairs division in 2018, finished the Paris-Brest-Paris in 2019 and has completed more than 27,000 kilometers of brevets since 2007. His list of accomplishments goes on.   I’d also be remiss if I didn’t mention the fact that also holds his Ph.D. in immunology from Harvard and now works in CRISPR and gene editing technology... a conversation for another episode.  Joining Matt on the show today is his friend and colleague Nick Legan, the road brand manager for Shimano, who is also an accomplished ultra-distance cyclist, having completed Tour Divide and the 12-hour Time Trial World Championships, among other races. He’s also a tech and gear guru, having formerly served as the tech editor of VeloNews magazine as well as a professional mechanic for WorldTour teams.   We also hear from Jose Bermudez, another accomplished ultra-distance cyclist. As he says, his modest claim to fame is that he’s the first, and still the only, person to have completed RAAM, the Tour Divide, and the TransAm, a self-supported bikepacking race across the U.S. He’s also raced the 350- and 1000-mile Iditarod events in winter. Not only does he race, he also coaches: Jose is a USA Cycling Level 2 coach. Irrelevant though still interesting is the fact that he is a professor of philosophy at Texas A&M University.  I’ll ask it again: Are you ready to go long? Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Nov 2020 12:00:00 -0000 An Introduction to Ultra-Cycling, Bikepacking, and Randonneuring, with Matt Roy, Nick Legan, and Jose Bermudez full 137 Fast Talk Labs Are you ready to go long? Today we want to introduce you to the fascinating world of ultra-distance cycling.   While there isn’t a true definition of what “ultra” means, and some of our guests like to say it is a state of mind more than anything else, for the sake of this discussion we’re talking about multi-day bikepacking events; randonneuring events which range from 200 kilometers up to 1200 kilometers, as in the case of the granddaddy of them all, Paris-Brest-Paris; and ultra-cycling races like RAAM, the 12- and 24-hour Time Trial World Championships, cross-state records, and the list goes on.   What are these events? How do you prepare, physically and psychologically, for these feats? What’s it like to ride when sleep-deprived? What should you eat out there on the lonely road? That, and so much more on today’s show.  Our featured guest is Matt Roy, someone who has been competing at ultra events of all kinds for over a decade. Some of his accomplishments: Matt holds both the Maine north to south and west to east cross-state records, he holds the Saratoga 12-hour course record, he won the Trans-Atlantic Way pairs division in 2018, finished the Paris-Brest-Paris in 2019 and has completed more than 27,000 kilometers of brevets since 2007. His list of accomplishments goes on.   I’d also be remiss if I didn’t mention the fact that also holds his Ph.D. in immunology from Harvard and now works in CRISPR and gene editing technology... a conversation for another episode.  Joining Matt on the show today is his friend and colleague Nick Legan, the road brand manager for Shimano, who is also an accomplished ultra-distance cyclist, having completed Tour Divide and the 12-hour Time Trial World Championships, among other races. He’s also a tech and gear guru, having formerly served as the tech editor of VeloNews magazine as well as a professional mechanic for WorldTour teams.   We also hear from Jose Bermudez, another accomplished ultra-distance cyclist. As he says, his modest claim to fame is that he’s the first, and still the only, person to have completed RAAM, the Tour Divide, and the TransAm, a self-supported bikepacking race across the U.S. He’s also raced the 350- and 1000-mile Iditarod events in winter. Not only does he race, he also coaches: Jose is a USA Cycling Level 2 coach. Irrelevant though still interesting is the fact that he is a professor of philosophy at Texas A&M University.  I’ll ask it again: Are you ready to go long? Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Are you ready to go long? Today we want to introduce you to the fascinating world of ultra-distance cycling.  

While there isn’t a true definition of what “ultra” means, and some of our guests like to say it is a state of mind more than anything else, for the sake of this discussion we’re talking about multi-day bikepacking events; randonneuring events which range from 200 kilometers up to 1200 kilometers, as in the case of the granddaddy of them all, Paris-Brest-Paris; and ultra-cycling races like RAAM, the 12- and 24-hour Time Trial World Championships, cross-state records, and the list goes on.  

What are these events? How do you prepare, physically and psychologically, for these feats? What’s it like to ride when sleep-deprived? What should you eat out there on the lonely road? That, and so much more on today’s show. 

Our featured guest is Matt Roy, someone who has been competing at ultra events of all kinds for over a decade. Some of his accomplishments: Matt holds both the Maine north to south and west to east cross-state records, he holds the Saratoga 12-hour course record, he won the Trans-Atlantic Way pairs division in 2018, finished the Paris-Brest-Paris in 2019 and has completed more than 27,000 kilometers of brevets since 2007. His list of accomplishments goes on.  

I’d also be remiss if I didn’t mention the fact that also holds his Ph.D. in immunology from Harvard and now works in CRISPR and gene editing technology... a conversation for another episode. 

Joining Matt on the show today is his friend and colleague Nick Legan, the road brand manager for Shimano, who is also an accomplished ultra-distance cyclist, having completed Tour Divide and the 12-hour Time Trial World Championships, among other races. He’s also a tech and gear guru, having formerly served as the tech editor of VeloNews magazine as well as a professional mechanic for WorldTour teams.  

We also hear from Jose Bermudez, another accomplished ultra-distance cyclist. As he says, his modest claim to fame is that he’s the first, and still the only, person to have completed RAAM, the Tour Divide, and the TransAm, a self-supported bikepacking race across the U.S. He’s also raced the 350- and 1000-mile Iditarod events in winter. Not only does he race, he also coaches: Jose is a USA Cycling Level 2 coach. Irrelevant though still interesting is the fact that he is a professor of philosophy at Texas A&M University. 

I’ll ask it again: Are you ready to go long? Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6084 136: Q&A on crank length, power imbalance, injuries, and CBD, with Colby Pearce https://www.fasttalklabs.com/fasttalk136 Today we bring back a former frequent guest, Colby Pearce, who has since graduated to his own show, Cycling in Alignment. We start with a discussion on crank length, determining what you need, and how consistent you should be across your, presumably, fleet of bikes. That leads to a discussion on power imbalances, what constitutes an issue when it comes to imbalances, and what you can do to correct them if they arise. Next we turn our attention to CBD, and address its claimed anti-inflammatory effects. Is this something we want, or something we want to avoid, so the body’s natual inflammatory process can take place. We discuss. Finally, we’ll take on the topic of returning from injury, both the psychological and physical ramifications of that long process. All that and much more today on Fast Talk. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Nov 2020 12:00:00 -0000 Q&A on crank length, power imbalance, injuries, and CBD, with Colby Pearce full 136 Fast Talk Labs Today we bring back a former frequent guest, Colby Pearce, who has since graduated to his own show, Cycling in Alignment. We start with a discussion on crank length, determining what you need, and how consistent you should be across your, presumably, fleet of bikes. That leads to a discussion on power imbalances, what constitutes an issue when it comes to imbalances, and what you can do to correct them if they arise. Next we turn our attention to CBD, and address its claimed anti-inflammatory effects. Is this something we want, or something we want to avoid, so the body’s natual inflammatory process can take place. We discuss. Finally, we’ll take on the topic of returning from injury, both the psychological and physical ramifications of that long process. All that and much more today on Fast Talk. Let's make you fast! Learn more about your ad choices. Visit megaphone.fm/adchoices Today we bring back a former frequent guest, Colby Pearce, who has since graduated to his own show, Cycling in Alignment.

We start with a discussion on crank length, determining what you need, and how consistent you should be across your, presumably, fleet of bikes.

That leads to a discussion on power imbalances, what constitutes an issue when it comes to imbalances, and what you can do to correct them if they arise.

Next we turn our attention to CBD, and address its claimed anti-inflammatory effects. Is this something we want, or something we want to avoid, so the body’s natual inflammatory process can take place. We discuss.

Finally, we’ll take on the topic of returning from injury, both the psychological and physical ramifications of that long process.

All that and much more today on Fast Talk. Let's make you fast!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2888 135: The Importance of Sleep, Monitoring Devices, and Changing Your Routine with Dr. Shona Halson https://www.fasttalklabs.com/fasttalk135 Ah, sleep. I love it. Do you love it? If only I could get more of it, and get better at it, and wake up each day well rested. Somes days it works, many times it doesn’t.  Sleep can be hard, but does it have to be? Sleep is critical, so are you getting enough? And are you getting the right kind? We all know we need sleep, but knowledge is not enough. The focus of this episode is not to convince you why sleep is important, but how to monitor and change your sleep, to get the most out of every night.   In particular, for athletes who stress their bodies, sleep is critical. How do we make sure we get what we need, and avoid some of the disruptions and issues that can lead to sleep impairments? We’ll dive in.  When it comes to monitoring sleep, there are a host of new gadgets that tell us both about our sleep volume, and the stages we’ve hit. Do they work? We’ll discuss the latest findings on sleep monitoring—what works, what doesn’t, and what to do with that data.  Finally, we discuss how to take all that information and change our behavior—easier said than done. But hopefully today’s guest will help us all sleep more soundly tonight.   Dr. Shona Halson is an associate professor in the School of Behavioural and Health Sciences at Australian Catholic University. Prior to her current research on sleep, she was a senior physiologist at the Australian Institute of Sport for 15 years. She has a Ph.D. in exercise physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue, and travel. Dr. Halson has served as the director of the Australian Olympic Committee Recovery Centre for three Olympic Games. She has helped countless athletes better understand the importance of sleep, and we’re excited to bring her knowledge to you today.  In this episode, we’ll also hear from Dr. James Hull, a respiratory physician, who touches upon the importance of sleep when it comes to fighting infection; and Cameron Cogburn and Erica Clevenger both detail their sleep hygiene and routines to improve sleep quality.  Time to put on your PJs. Let's make you fast!      Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Oct 2020 11:00:00 -0000 The Importance of Sleep, Monitoring Devices, and Changing Your Routine with Dr. Shona Halson full 135 Fast Talk Labs Ah, sleep. I love it. Do you love it? If only I could get more of it, and get better at it, and wake up each day well rested. Somes days it works, many times it doesn’t.  Sleep can be hard, but does it have to be? Sleep is critical, so are you getting enough? And are you getting the right kind? We all know we need sleep, but knowledge is not enough. The focus of this episode is not to convince you why sleep is important, but how to monitor and change your sleep, to get the most out of every night.   In particular, for athletes who stress their bodies, sleep is critical. How do we make sure we get what we need, and avoid some of the disruptions and issues that can lead to sleep impairments? We’ll dive in.  When it comes to monitoring sleep, there are a host of new gadgets that tell us both about our sleep volume, and the stages we’ve hit. Do they work? We’ll discuss the latest findings on sleep monitoring—what works, what doesn’t, and what to do with that data.  Finally, we discuss how to take all that information and change our behavior—easier said than done. But hopefully today’s guest will help us all sleep more soundly tonight.   Dr. Shona Halson is an associate professor in the School of Behavioural and Health Sciences at Australian Catholic University. Prior to her current research on sleep, she was a senior physiologist at the Australian Institute of Sport for 15 years. She has a Ph.D. in exercise physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue, and travel. Dr. Halson has served as the director of the Australian Olympic Committee Recovery Centre for three Olympic Games. She has helped countless athletes better understand the importance of sleep, and we’re excited to bring her knowledge to you today.  In this episode, we’ll also hear from Dr. James Hull, a respiratory physician, who touches upon the importance of sleep when it comes to fighting infection; and Cameron Cogburn and Erica Clevenger both detail their sleep hygiene and routines to improve sleep quality.  Time to put on your PJs. Let's make you fast!      Learn more about your ad choices. Visit megaphone.fm/adchoices Ah, sleep. I love it. Do you love it? If only I could get more of it, and get better at it, and wake up each day well rested. Somes days it works, many times it doesn’t. 

Sleep can be hard, but does it have to be? Sleep is critical, so are you getting enough? And are you getting the right kind? We all know we need sleep, but knowledge is not enough. The focus of this episode is not to convince you why sleep is important, but how to monitor and change your sleep, to get the most out of every night.  

In particular, for athletes who stress their bodies, sleep is critical. How do we make sure we get what we need, and avoid some of the disruptions and issues that can lead to sleep impairments? We’ll dive in. 

When it comes to monitoring sleep, there are a host of new gadgets that tell us both about our sleep volume, and the stages we’ve hit. Do they work? We’ll discuss the latest findings on sleep monitoring—what works, what doesn’t, and what to do with that data. 

Finally, we discuss how to take all that information and change our behavior—easier said than done. But hopefully today’s guest will help us all sleep more soundly tonight.  

Dr. Shona Halson is an associate professor in the School of Behavioural and Health Sciences at Australian Catholic University. Prior to her current research on sleep, she was a senior physiologist at the Australian Institute of Sport for 15 years. She has a Ph.D. in exercise physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue, and travel. Dr. Halson has served as the director of the Australian Olympic Committee Recovery Centre for three Olympic Games. She has helped countless athletes better understand the importance of sleep, and we’re excited to bring her knowledge to you today. 

In this episode, we’ll also hear from Dr. James Hull, a respiratory physician, who touches upon the importance of sleep when it comes to fighting infection; and Cameron Cogburn and Erica Clevenger both detail their sleep hygiene and routines to improve sleep quality. 

Time to put on your PJs. Let's make you fast! 

 

 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4759 134: Favorite Workouts of Fast Talk All-Stars Whenever we speak with a guest of Fast Talk—coach, athlete, or scientist—we always ask them their favorite workout. In this episode, we share the favorite workouts of Cameron Cogburn, Joe Friel, Jim Rutberg, Neal Henderson, Payson McElveen, Amos Brumble, and Petr Vakoc.  You’ll hear each guest discuss the specifics of the workout itself. You’ll also gain a sense of the guest’s philosophy—based on how he or she describes the workout—and the “style” that they bring to the execution and prescription.   As a bonus, Trevor, Coach Ryan Kohler, and I also share our favorite workouts.    Get ready to take notes. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Oct 2020 11:00:00 -0000 Favorite Workouts of Fast Talk All-Stars full 134 Fast Talk Labs Whenever we speak with a guest of Fast Talk—coach, athlete, or scientist—we always ask them their favorite workout. In this episode, we share the favorite workouts of Cameron Cogburn, Joe Friel, Jim Rutberg, Neal Henderson, Payson McElveen, Amos Brumble, and Petr Vakoc.  You’ll hear each guest discuss the specifics of the workout itself. You’ll also gain a sense of the guest’s philosophy—based on how he or she describes the workout—and the “style” that they bring to the execution and prescription.   As a bonus, Trevor, Coach Ryan Kohler, and I also share our favorite workouts.    Get ready to take notes. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Whenever we speak with a guest of Fast Talk—coach, athlete, or scientist—we always ask them their favorite workout. In this episode, we share the favorite workouts of Cameron Cogburn, Joe Friel, Jim Rutberg, Neal Henderson, Payson McElveen, Amos Brumble, and Petr Vakoc. 

You’ll hear each guest discuss the specifics of the workout itself. You’ll also gain a sense of the guest’s philosophy—based on how he or she describes the workout—and the “style” that they bring to the execution and prescription.  

As a bonus, Trevor, Coach Ryan Kohler, and I also share our favorite workouts.   

Get ready to take notes. Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2951 133: Mastering indoor cycling, with Joe Friel, Jim Rutberg, and riders on the eSports Team Saris-The Pro’s Closet https://www.fastlabs.com/fasttalklabs133 It wasn’t long ago that riding inside was something most of us did only when the weather was bad, or the days too dark, or we were pressed for time.   Flash forward to today and indoor cycling is quickly becoming a discipline many people focus on for its own sake. It’s no longer a second-rate alternative. And that’s why, today, we’ll focus entirely on indoor cycling and its many nuances.  The author of the famous “The Cyclist’s Training Bible,” Joe Friel has now co-written a new book with Jim Rutberg. “Ride Inside: The essential guide to get the most out of indoor cycling, smart trainers, classes, and apps” is the basis for our discussion today. Friel, with decades of experience coaching athletes, indoors and out, and Rutberg, who has long worked with coaches on disseminating their training philosophies, share their thoughts on the future of the sport and why we’re seeing more indoor cycling. They also discuss the specifics of indoor workouts, and why what works outside isn’t always the best practice inside—and vice versa. That and much more from Joe and Jim.  We also hear from three riders from Team Saris-The Pro’s Closet. Jennifer Real, Holden Comeau, and Matt Gardiner, all members of this eSports cycling team, have been racing for years almost exclusively on Zwift, and they help us understand the intricacies of this gaming-like platform: How to use the draft; why knowing the courses makes such a difference; how to set up your trainer, and much more. We also touch upon the all-important training aspects of indoor cycling.  Time to ride inside. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Oct 2020 08:00:00 -0000 Mastering indoor cycling, with Joe Friel, Jim Rutberg, and riders on the eSports Team Saris-The Pro’s Closet full 133 Fast Talk Labs It wasn’t long ago that riding inside was something most of us did only when the weather was bad, or the days too dark, or we were pressed for time.   Flash forward to today and indoor cycling is quickly becoming a discipline many people focus on for its own sake. It’s no longer a second-rate alternative. And that’s why, today, we’ll focus entirely on indoor cycling and its many nuances.  The author of the famous “The Cyclist’s Training Bible,” Joe Friel has now co-written a new book with Jim Rutberg. “Ride Inside: The essential guide to get the most out of indoor cycling, smart trainers, classes, and apps” is the basis for our discussion today. Friel, with decades of experience coaching athletes, indoors and out, and Rutberg, who has long worked with coaches on disseminating their training philosophies, share their thoughts on the future of the sport and why we’re seeing more indoor cycling. They also discuss the specifics of indoor workouts, and why what works outside isn’t always the best practice inside—and vice versa. That and much more from Joe and Jim.  We also hear from three riders from Team Saris-The Pro’s Closet. Jennifer Real, Holden Comeau, and Matt Gardiner, all members of this eSports cycling team, have been racing for years almost exclusively on Zwift, and they help us understand the intricacies of this gaming-like platform: How to use the draft; why knowing the courses makes such a difference; how to set up your trainer, and much more. We also touch upon the all-important training aspects of indoor cycling.  Time to ride inside. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices It wasn’t long ago that riding inside was something most of us did only when the weather was bad, or the days too dark, or we were pressed for time.  

Flash forward to today and indoor cycling is quickly becoming a discipline many people focus on for its own sake. It’s no longer a second-rate alternative. And that’s why, today, we’ll focus entirely on indoor cycling and its many nuances. 

The author of the famous “The Cyclist’s Training Bible,” Joe Friel has now co-written a new book with Jim Rutberg. “Ride Inside: The essential guide to get the most out of indoor cycling, smart trainers, classes, and apps” is the basis for our discussion today. Friel, with decades of experience coaching athletes, indoors and out, and Rutberg, who has long worked with coaches on disseminating their training philosophies, share their thoughts on the future of the sport and why we’re seeing more indoor cycling. They also discuss the specifics of indoor workouts, and why what works outside isn’t always the best practice inside—and vice versa. That and much more from Joe and Jim. 

We also hear from three riders from Team Saris-The Pro’s Closet. Jennifer Real, Holden Comeau, and Matt Gardiner, all members of this eSports cycling team, have been racing for years almost exclusively on Zwift, and they help us understand the intricacies of this gaming-like platform: How to use the draft; why knowing the courses makes such a difference; how to set up your trainer, and much more. We also touch upon the all-important training aspects of indoor cycling. 

Time to ride inside. Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5706 132: How to set Strava PRs, with The Pro’s Closet   https://www.fastlabs.com/fasttalk132 In today’s episode, we catch up with our friends at The Pro’s Closet, Spencer Powlison and Bruce Lin, to discuss their recent four-week Strava PR Challenge. In the lead up to their attempts, we helped them with training advice and “race-day” strategy tips.  No doubt, this has been an unusual year for cycling. Many of our favorite races were postponed or canceled. And while bikes aren't the most important thing in the world, and public health and safety should always be our priority, as cyclists we thrive on the motivation that comes from training for a big race or event, or setting our sights on a particular challenge. Thus, The Pro’s Closet Strava PR Challenge was born.  To reinvigorate their competitive juices and get a dose of competition, Bruce and Spencer turned their attention to local Strava segments in Boulder, Colorado. Trevor gave them some training tips on how to prepare most effectively given their timeline (a mere six weeks), and we also coached them on “race-day” strategy.   Today we recap all the tips, tricks, and training advice, and talk about how their attempts went. Let’s make you fast!  Check out the series of videos produced by The Pro’s Closet: https://www.theproscloset.com/blogs/news/the-four-week-strava-pr-challenge-pt-1 Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Oct 2020 11:00:00 -0000 How to set Strava PRs, with The Pro’s Closet   full 132 Fast Talk Labs In today’s episode, we catch up with our friends at The Pro’s Closet, Spencer Powlison and Bruce Lin, to discuss their recent four-week Strava PR Challenge. In the lead up to their attempts, we helped them with training advice and “race-day” strategy tips.  No doubt, this has been an unusual year for cycling. Many of our favorite races were postponed or canceled. And while bikes aren't the most important thing in the world, and public health and safety should always be our priority, as cyclists we thrive on the motivation that comes from training for a big race or event, or setting our sights on a particular challenge. Thus, The Pro’s Closet Strava PR Challenge was born.  To reinvigorate their competitive juices and get a dose of competition, Bruce and Spencer turned their attention to local Strava segments in Boulder, Colorado. Trevor gave them some training tips on how to prepare most effectively given their timeline (a mere six weeks), and we also coached them on “race-day” strategy.   Today we recap all the tips, tricks, and training advice, and talk about how their attempts went. Let’s make you fast!  Check out the series of videos produced by The Pro’s Closet: https://www.theproscloset.com/blogs/news/the-four-week-strava-pr-challenge-pt-1 Learn more about your ad choices. Visit megaphone.fm/adchoices In today’s episode, we catch up with our friends at The Pro’s Closet, Spencer Powlison and Bruce Lin, to discuss their recent four-week Strava PR Challenge. In the lead up to their attempts, we helped them with training advice and “race-day” strategy tips. 

No doubt, this has been an unusual year for cycling. Many of our favorite races were postponed or canceled. And while bikes aren't the most important thing in the world, and public health and safety should always be our priority, as cyclists we thrive on the motivation that comes from training for a big race or event, or setting our sights on a particular challenge.

Thus, The Pro’s Closet Strava PR Challenge was born. 

To reinvigorate their competitive juices and get a dose of competition, Bruce and Spencer turned their attention to local Strava segments in Boulder, Colorado. Trevor gave them some training tips on how to prepare most effectively given their timeline (a mere six weeks), and we also coached them on “race-day” strategy.  

Today we recap all the tips, tricks, and training advice, and talk about how their attempts went. Let’s make you fast! 

Check out the series of videos produced by The Pro’s Closet: https://www.theproscloset.com/blogs/news/the-four-week-strava-pr-challenge-pt-1

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3450 131: Balancing science and experience in your training, with Cameron Cogburn https://www.fastlabs.com/fasttalk131 How do you, as an athlete, combine your understanding of sport science and your training and racing experience to most effectively map out your training? That question is the basis for today’s episode, one in which we drift between the philosophical and the practical.   Essentially, we’ll dissect the different ways science and experience can influence how we train. Where does the science shine? Where does experience come into play? How do we best balance the two? And how can we use so-called scientific thinking to improve how we digest and analyze each and every experience we have in our training and races to become a better athlete? Remember that even when we’re talking about your experience as a rider, you are essentiallyJame experimenting on yourself – it's just an N of 1. We’ll talk about all that and much more, on today’s episode.  Our primary guest today is former pro racer turned Ph.D. student Cameron Cogburn. After years of racing for teams including Smart Stop and Jelly Belly, Cameron took an academic turn. He’s now a Ph.D. candidate in theoretical physics at Boston University.   We also hear from physician Dr. James Hull, who appeared in our last episode on breathing; pro racer Erica Clevenger; and our friends from The Pro’s Closet, Spencer Powlison and Bruce Lin.   Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Oct 2020 08:00:00 -0000 Balancing science and experience in your training, with Cameron Cogburn full 131 Fast Talk Labs How do you, as an athlete, combine your understanding of sport science and your training and racing experience to most effectively map out your training? That question is the basis for today’s episode, one in which we drift between the philosophical and the practical.   Essentially, we’ll dissect the different ways science and experience can influence how we train. Where does the science shine? Where does experience come into play? How do we best balance the two? And how can we use so-called scientific thinking to improve how we digest and analyze each and every experience we have in our training and races to become a better athlete? Remember that even when we’re talking about your experience as a rider, you are essentiallyJame experimenting on yourself – it's just an N of 1. We’ll talk about all that and much more, on today’s episode.  Our primary guest today is former pro racer turned Ph.D. student Cameron Cogburn. After years of racing for teams including Smart Stop and Jelly Belly, Cameron took an academic turn. He’s now a Ph.D. candidate in theoretical physics at Boston University.   We also hear from physician Dr. James Hull, who appeared in our last episode on breathing; pro racer Erica Clevenger; and our friends from The Pro’s Closet, Spencer Powlison and Bruce Lin.   Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices How do you, as an athlete, combine your understanding of sport science and your training and racing experience to most effectively map out your training? That question is the basis for today’s episode, one in which we drift between the philosophical and the practical.  

Essentially, we’ll dissect the different ways science and experience can influence how we train. Where does the science shine? Where does experience come into play? How do we best balance the two? And how can we use so-called scientific thinking to improve how we digest and analyze each and every experience we have in our training and races to become a better athlete? Remember that even when we’re talking about your experience as a rider, you are essentiallyJame experimenting on yourself – it's just an N of 1. We’ll talk about all that and much more, on today’s episode. 

Our primary guest today is former pro racer turned Ph.D. student Cameron Cogburn. After years of racing for teams including Smart Stop and Jelly Belly, Cameron took an academic turn. He’s now a Ph.D. candidate in theoretical physics at Boston University.  

We also hear from physician Dr. James Hull, who appeared in our last episode on breathing; pro racer Erica Clevenger; and our friends from The Pro’s Closet, Spencer Powlison and Bruce Lin.  

Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5474 CA 19: How to Pedal a Bike, with Colby Pearce and Chris Case https://www.fastlabs.com/cyclinginalignment19/ In today’s episode, Colby Pearce, a Steve Hogg Certified bike fitter, sits down with Chris Case, host of Fast Talk, to dissect the minutiae of how to pedal a bike. Saddle position, ankling, dead legged drills, plantar and dorsal flexion of the foot, all of this and much more is unpacked in today’s episode.  Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Sep 2020 11:00:00 -0000 CA 19: How to Pedal a Bike with Colby Pearce and Chris Case bonus Fast Talk Labs In today’s episode, Colby Pearce, a Steve Hogg Certified bike fitter, sits down with Chris Case, host of Fast Talk, to dissect the minutiae of how to pedal a bike. Saddle position, ankling, dead legged drills, plantar and dorsal flexion of the foot, all of this and much more is unpacked in today’s episode.  Learn more about your ad choices. Visit megaphone.fm/adchoices In today’s episode, Colby Pearce, a Steve Hogg Certified bike fitter, sits down with Chris Case, host of Fast Talk, to dissect the minutiae of how to pedal a bike. Saddle position, ankling, dead legged drills, plantar and dorsal flexion of the foot, all of this and much more is unpacked in today’s episode. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7304 130: The science of breathing, with Dr. James Hull https://www.fastlabs.com/fasttalk130 You’re breathing, I’m breathing. But neither of us is probably thinking about our breathing right now. Do you ever think about your breathing during your workouts or races? Do you ever wonder if you should be "training" the act of breathing as a skill? Or whether you should do something differently during rest and recovery, or between intervals, or even on long endurance rides?   In some ways, breathing is a much-discussed topic—often, however, that’s in the context of meditation or in the practice of yoga or other such disciplines. Breathing for performance, in the context of training and racing, however, is not something that gets a whole lot of attention. And that’s the focus of today’s episode.  While Trevor was sitting in Toronto and I was in Boulder, we caught up with a leading expert on the science of breathing, Dr. James Hull, who joined us from London.  Dr. Hull ‘s experience is vast and varied, and all of it focuses on breathing. He is a respiratory physician at Royal Brompton Hospital in London and the clinical lead looking at unexplained breathlessness during exertion. He also works at the Institute of Sports, Exercise, and Health at University College London. He also works with elite athletes, both as part of the English Institute of Sport working with British Olympic athletes, and as a contributor to the International Olympic Committee’s respiratory guidance committee.  Dr. Hull takes us through the science of respiration, from the state of the system—is it overbuilt or underbuilt?—to pathological concerns for athletes. Think you have asthma? There’s a good chance that’s a misdiagnosis. Finally, we discuss the things you can do to improve performance through breathing.  Not to be forgotten, also on today’s episode, we talk with several guests about the meditative side of breathing, as well as the practice of breathing. We hear from coach Colby Pearce—catch him on his own podcast, “Cycling in Alignment” if you haven’t already. We catch up with Erica Clevenger, a member of the Tibco-Silcon Valley Bank women’s pro team, and someone who suffers from asthma. And we also hear from two elite coaches: Julie Young and Neal Henderson.  Inhale, exhale. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Sep 2020 08:00:00 -0000 The science of breathing, with Dr. James Hull full 130 Fast Talk Labs You’re breathing, I’m breathing. But neither of us is probably thinking about our breathing right now. Do you ever think about your breathing during your workouts or races? Do you ever wonder if you should be "training" the act of breathing as a skill? Or whether you should do something differently during rest and recovery, or between intervals, or even on long endurance rides?   In some ways, breathing is a much-discussed topic—often, however, that’s in the context of meditation or in the practice of yoga or other such disciplines. Breathing for performance, in the context of training and racing, however, is not something that gets a whole lot of attention. And that’s the focus of today’s episode.  While Trevor was sitting in Toronto and I was in Boulder, we caught up with a leading expert on the science of breathing, Dr. James Hull, who joined us from London.  Dr. Hull ‘s experience is vast and varied, and all of it focuses on breathing. He is a respiratory physician at Royal Brompton Hospital in London and the clinical lead looking at unexplained breathlessness during exertion. He also works at the Institute of Sports, Exercise, and Health at University College London. He also works with elite athletes, both as part of the English Institute of Sport working with British Olympic athletes, and as a contributor to the International Olympic Committee’s respiratory guidance committee.  Dr. Hull takes us through the science of respiration, from the state of the system—is it overbuilt or underbuilt?—to pathological concerns for athletes. Think you have asthma? There’s a good chance that’s a misdiagnosis. Finally, we discuss the things you can do to improve performance through breathing.  Not to be forgotten, also on today’s episode, we talk with several guests about the meditative side of breathing, as well as the practice of breathing. We hear from coach Colby Pearce—catch him on his own podcast, “Cycling in Alignment” if you haven’t already. We catch up with Erica Clevenger, a member of the Tibco-Silcon Valley Bank women’s pro team, and someone who suffers from asthma. And we also hear from two elite coaches: Julie Young and Neal Henderson.  Inhale, exhale. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices You’re breathing, I’m breathing. But neither of us is probably thinking about our breathing right now. Do you ever think about your breathing during your workouts or races? Do you ever wonder if you should be "training" the act of breathing as a skill? Or whether you should do something differently during rest and recovery, or between intervals, or even on long endurance rides?  

In some ways, breathing is a much-discussed topic—often, however, that’s in the context of meditation or in the practice of yoga or other such disciplines. Breathing for performance, in the context of training and racing, however, is not something that gets a whole lot of attention. And that’s the focus of today’s episode. 

While Trevor was sitting in Toronto and I was in Boulder, we caught up with a leading expert on the science of breathing, Dr. James Hull, who joined us from London. 

Dr. Hull ‘s experience is vast and varied, and all of it focuses on breathing. He is a respiratory physician at Royal Brompton Hospital in London and the clinical lead looking at unexplained breathlessness during exertion. He also works at the Institute of Sports, Exercise, and Health at University College London. He also works with elite athletes, both as part of the English Institute of Sport working with British Olympic athletes, and as a contributor to the International Olympic Committee’s respiratory guidance committee. 

Dr. Hull takes us through the science of respiration, from the state of the system—is it overbuilt or underbuilt?—to pathological concerns for athletes. Think you have asthma? There’s a good chance that’s a misdiagnosis. Finally, we discuss the things you can do to improve performance through breathing. 

Not to be forgotten, also on today’s episode, we talk with several guests about the meditative side of breathing, as well as the practice of breathing. We hear from coach Colby Pearce—catch him on his own podcast, “Cycling in Alignment” if you haven’t already. We catch up with Erica Clevenger, a member of the Tibco-Silcon Valley Bank women’s pro team, and someone who suffers from asthma. And we also hear from two elite coaches: Julie Young and Neal Henderson. 

Inhale, exhale. Let's make you fast! 

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]]> 5295 129: Q&A on weight loss and metabolism, MTB descending, and 5x5 interval types, with new head coach Ryan Kohler http://fastlabs.com/fasttalk129 In today’s episode, we formally introduce our new head coach, Ryan Kohler, and put him in the spotlight for a classic Q&A. (Don't worry, Trevor is not going anywhere! He’s merely stuck in isolation amid the tundra of northern Ontario at the moment.)  Ryan brings a wealth of experience as both coach and nutritionist after years of working at Carmichael Training Systems, as manager of the University of Colorado Sports Medicine and Performance Center, and while coaching several MTB development teams, as well as working with individual athletes. We have exciting new offerings in the works that Ryan will be spearheading, so sign up for our newsletter for the latest developments. Today, however, we’ll stick to your questions. First, we tackle a complex series of questions from Ryan Bates in Ann Arbor, Michigan: “I have read that cutting more than 500 calories per day from the total needed to maintain your current weight will actually slow down your metabolism, and make weight loss harder overall. Is this true? If so, does it matter, for the purposes of potential slowing of your metabolism, if the deficit is produced by exercise versus calorie restriction? If true, how many days of 500+ calorie deficit (approximately) are needed to trigger metabolism slowdown?” Next we take on a mountain bike question, specifically about descending, heart rate, and ways to improve recovery during descents. Finally, we follow up on our discussion on recovery periods between intervals by answering a question on the different ways of executing 5x5-minutes intervals.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Sep 2020 08:00:00 -0000 Q&A on weight loss and metabolism, MTB descending, and 5x5 interval types, with new head coach Ryan Kohler full 129 Fast Talk Labs In today’s episode, we formally introduce our new head coach, Ryan Kohler, and put him in the spotlight for a classic Q&A. (Don't worry, Trevor is not going anywhere! He’s merely stuck in isolation amid the tundra of northern Ontario at the moment.)  Ryan brings a wealth of experience as both coach and nutritionist after years of working at Carmichael Training Systems, as manager of the University of Colorado Sports Medicine and Performance Center, and while coaching several MTB development teams, as well as working with individual athletes. We have exciting new offerings in the works that Ryan will be spearheading, so sign up for our newsletter for the latest developments. Today, however, we’ll stick to your questions. First, we tackle a complex series of questions from Ryan Bates in Ann Arbor, Michigan: “I have read that cutting more than 500 calories per day from the total needed to maintain your current weight will actually slow down your metabolism, and make weight loss harder overall. Is this true? If so, does it matter, for the purposes of potential slowing of your metabolism, if the deficit is produced by exercise versus calorie restriction? If true, how many days of 500+ calorie deficit (approximately) are needed to trigger metabolism slowdown?” Next we take on a mountain bike question, specifically about descending, heart rate, and ways to improve recovery during descents. Finally, we follow up on our discussion on recovery periods between intervals by answering a question on the different ways of executing 5x5-minutes intervals.  Learn more about your ad choices. Visit megaphone.fm/adchoices In today’s episode, we formally introduce our new head coach, Ryan Kohler, and put him in the spotlight for a classic Q&A. (Don't worry, Trevor is not going anywhere! He’s merely stuck in isolation amid the tundra of northern Ontario at the moment.) 

Ryan brings a wealth of experience as both coach and nutritionist after years of working at Carmichael Training Systems, as manager of the University of Colorado Sports Medicine and Performance Center, and while coaching several MTB development teams, as well as working with individual athletes. We have exciting new offerings in the works that Ryan will be spearheading, so sign up for our newsletter for the latest developments. Today, however, we’ll stick to your questions.

First, we tackle a complex series of questions from Ryan Bates in Ann Arbor, Michigan: “I have read that cutting more than 500 calories per day from the total needed to maintain your current weight will actually slow down your metabolism, and make weight loss harder overall. Is this true? If so, does it matter, for the purposes of potential slowing of your metabolism, if the deficit is produced by exercise versus calorie restriction? If true, how many days of 500+ calorie deficit (approximately) are needed to trigger metabolism slowdown?”

Next we take on a mountain bike question, specifically about descending, heart rate, and ways to improve recovery during descents.

Finally, we follow up on our discussion on recovery periods between intervals by answering a question on the different ways of executing 5x5-minutes intervals. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2170 128: Roundtable on coaching beginner athletes versus veteran athletes https://www.fastlabs.com/fasttalk128 In today’s episode, we’ve assembled a fantastic group of coaches to discuss the differences, similarities, nuances, and challenges of coaching beginner athletes versus veteran amateurs.  This episode is filled with myriad topics, all related to the coach-athlete relationship. And it starts by defining some terms. What constitutes a beginner, and a veteran? Can you be a beginner if you’ve ridden for 10 years but don’t know much about how to train? We’ll discuss.  What should beginners focus on most? What should veterans focus on most? How does a good coach most effectively work to identify each athlete’s needs?  How can an athlete get the most out of working with a coach, and how does that differ if you’re a beginner or a veteran? These questions and so many more, today on Fast Talk.  Our guest coaches today include Grant Holicky, someone you’ve heard many times before on Fast Talk; former pro triathlete and XTERRA world champion turned coach, Melanie McQuaid, who appeared in episode 99; and Ryan Kohler.   Ryan is the former manager of the University of Colorado Sports Medicine and Performance Center and—exciting news here—the new Head Coach here at Fast Labs. With Ryan on board, we have exciting things coming, so don’t miss it – get our email newsletter by signing up at fastlabs.com. You’ll be first to know what Coach Kohler is up to.  Now, get ready to roundtable, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Sep 2020 08:00:00 -0000 Roundtable on coaching beginner athletes versus veteran athletes full 128 Fast Talk Labs In today’s episode, we’ve assembled a fantastic group of coaches to discuss the differences, similarities, nuances, and challenges of coaching beginner athletes versus veteran amateurs.  This episode is filled with myriad topics, all related to the coach-athlete relationship. And it starts by defining some terms. What constitutes a beginner, and a veteran? Can you be a beginner if you’ve ridden for 10 years but don’t know much about how to train? We’ll discuss.  What should beginners focus on most? What should veterans focus on most? How does a good coach most effectively work to identify each athlete’s needs?  How can an athlete get the most out of working with a coach, and how does that differ if you’re a beginner or a veteran? These questions and so many more, today on Fast Talk.  Our guest coaches today include Grant Holicky, someone you’ve heard many times before on Fast Talk; former pro triathlete and XTERRA world champion turned coach, Melanie McQuaid, who appeared in episode 99; and Ryan Kohler.   Ryan is the former manager of the University of Colorado Sports Medicine and Performance Center and—exciting news here—the new Head Coach here at Fast Labs. With Ryan on board, we have exciting things coming, so don’t miss it – get our email newsletter by signing up at fastlabs.com. You’ll be first to know what Coach Kohler is up to.  Now, get ready to roundtable, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices In today’s episode, we’ve assembled a fantastic group of coaches to discuss the differences, similarities, nuances, and challenges of coaching beginner athletes versus veteran amateurs. 

This episode is filled with myriad topics, all related to the coach-athlete relationship. And it starts by defining some terms. What constitutes a beginner, and a veteran? Can you be a beginner if you’ve ridden for 10 years but don’t know much about how to train? We’ll discuss. 

What should beginners focus on most? What should veterans focus on most? How does a good coach most effectively work to identify each athlete’s needs? 

How can an athlete get the most out of working with a coach, and how does that differ if you’re a beginner or a veteran? These questions and so many more, today on Fast Talk. 

Our guest coaches today include Grant Holicky, someone you’ve heard many times before on Fast Talk; former pro triathlete and XTERRA world champion turned coach, Melanie McQuaid, who appeared in episode 99; and Ryan Kohler.  

Ryan is the former manager of the University of Colorado Sports Medicine and Performance Center and—exciting news here—the new Head Coach here at Fast Labs. With Ryan on board, we have exciting things coming, so don’t miss it – get our email newsletter by signing up at fastlabs.com. You’ll be first to know what Coach Kohler is up to. 

Now, get ready to roundtable, let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4962 no 127: Overreaching, overtraining, and burnout with Dr. Stephen Seiler   http://fastlabs.com/fasttalk127 This week, our favorite physiologist Dr. Stephen Seiler is back on the program to talk about something that many of us get wrong: the distinction between overtraining, overreaching, and burnout. Often these terms are used synonymously, but there are many nuanced differences between these conditions, and that’s what we’ll explore in today’s episode.   We’ll dispel any myths about these terms, point out the scenarios that lead to each, and talk through how to avoid the worst outcomes.  While research on overtraining syndrome is still in its nascent phase, we now know more about the complex hormonal and physiological complications that can lead to this debilitating condition.  On the other hand, while the term hasn’t long been defined in the science literature, overreaching is a training method with a long history. We’ll differentiate between functional and non-functional overreaching, and how to differentiate between the two.  Then there’s burnout, that lack of motivation or mental fatigue that most likely all of us have experienced at some point. Is burnout an inevitable part of being a bike racer? We’ll discuss.  In addition to Dr. Seiler, we’ll hear from a host of great names in the endurance sports world, including Seabastian Weber from INSCYD, Jim Miller at USA Cycling, pro mountain biker Payson McElveen, and coach Neal Henderson from Wahoo.  One final note before we dive in. In this episode you’ll hear Coach Connor describe his bout of overtraining syndrome. When we were recording the show, Trevor thought back through the haze of 25 years to try and remember the training volume that led to his Issues. You’ll hear him say it was only 10 hours. On later reflection, he feels it was more like 15 hours per week. And that’s a massive difference, given how he was training at that time. Stay tuned for that discussion.   And with that, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Sep 2020 08:00:00 -0000 Overreaching, overtraining, and burnout with Dr. Stephen Seiler   full 127 Fast Talk Labs This week, our favorite physiologist Dr. Stephen Seiler is back on the program to talk about something that many of us get wrong: the distinction between overtraining, overreaching, and burnout. Often these terms are used synonymously, but there are many nuanced differences between these conditions, and that’s what we’ll explore in today’s episode.   We’ll dispel any myths about these terms, point out the scenarios that lead to each, and talk through how to avoid the worst outcomes.  While research on overtraining syndrome is still in its nascent phase, we now know more about the complex hormonal and physiological complications that can lead to this debilitating condition.  On the other hand, while the term hasn’t long been defined in the science literature, overreaching is a training method with a long history. We’ll differentiate between functional and non-functional overreaching, and how to differentiate between the two.  Then there’s burnout, that lack of motivation or mental fatigue that most likely all of us have experienced at some point. Is burnout an inevitable part of being a bike racer? We’ll discuss.  In addition to Dr. Seiler, we’ll hear from a host of great names in the endurance sports world, including Seabastian Weber from INSCYD, Jim Miller at USA Cycling, pro mountain biker Payson McElveen, and coach Neal Henderson from Wahoo.  One final note before we dive in. In this episode you’ll hear Coach Connor describe his bout of overtraining syndrome. When we were recording the show, Trevor thought back through the haze of 25 years to try and remember the training volume that led to his Issues. You’ll hear him say it was only 10 hours. On later reflection, he feels it was more like 15 hours per week. And that’s a massive difference, given how he was training at that time. Stay tuned for that discussion.   And with that, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices This week, our favorite physiologist Dr. Stephen Seiler is back on the program to talk about something that many of us get wrong: the distinction between overtraining, overreaching, and burnout. Often these terms are used synonymously, but there are many nuanced differences between these conditions, and that’s what we’ll explore in today’s episode.  

We’ll dispel any myths about these terms, point out the scenarios that lead to each, and talk through how to avoid the worst outcomes. 

While research on overtraining syndrome is still in its nascent phase, we now know more about the complex hormonal and physiological complications that can lead to this debilitating condition. 

On the other hand, while the term hasn’t long been defined in the science literature, overreaching is a training method with a long history. We’ll differentiate between functional and non-functional overreaching, and how to differentiate between the two. 

Then there’s burnout, that lack of motivation or mental fatigue that most likely all of us have experienced at some point. Is burnout an inevitable part of being a bike racer? We’ll discuss. 

In addition to Dr. Seiler, we’ll hear from a host of great names in the endurance sports world, including Seabastian Weber from INSCYD, Jim Miller at USA Cycling, pro mountain biker Payson McElveen, and coach Neal Henderson from Wahoo. 

One final note before we dive in. In this episode you’ll hear Coach Connor describe his bout of overtraining syndrome. When we were recording the show, Trevor thought back through the haze of 25 years to try and remember the training volume that led to his Issues. You’ll hear him say it was only 10 hours. On later reflection, he feels it was more like 15 hours per week. And that’s a massive difference, given how he was training at that time. Stay tuned for that discussion.  

And with that, let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7350 126: Q&A on fatigue, peaking, returning from injury, and nutrition, with guest coach Julie Young   https://www.fastlabs.com/fasttalk126 We have another fantastic Q&A episode for you today, with a diverse range of questions.  Our guest coach this week is Julie Young, who has appeared before on Fast Talk—episode 91, to be exact. Julie is a former professional cyclist turned coach. Her road racing career stretched over a decade with teams including Saturn and Timex. She continues to race today at a very high level across multiple disciplines, and is currently part of the talented team behind the Kaiser Permanente Sports Medicine Endurance Lab in California.  On to the questions:   Erik Olsen from Aarhus, Denmark asks about time to exhaustion and the true definition of fatigue.  Luis Arrondo in San Jose, California, wonders if there is a “currency exchange” between adaptation and recuperation.  Reuben Kouidri, in Bristol, in the UK, has some goals far in the future, so he wants to know when the goal is a long way away and he doesn't need to peak until 3 years from now, is there a more optimal way to train for maximizing fitness than, for example, that 80:20 polarized ratio?  Klemens Plasser in Vienna, Austria asks about glycogen use during exercise, the different exogenous and endogenous sources, and how each is utilized.  Dan Draper in Salt Lake City, Utah ponders whether he’d be faster if he cut back or eliminated grains from his diet.  James McKay in Yorkshire, England wants to know if a greater fat intake will help him improve performance and health.  And finally, Tom Maher in Horwich, the UK, has questions about changes to heart rate in relation to power as he makes his way back from injury.  All that and much more today on Fast Talk.  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Aug 2020 08:00:00 -0000 Q&A on fatigue, peaking, returning from injury, and nutrition, with guest coach Julie Young   full 126 Fast Talk Labs We have another fantastic Q&A episode for you today, with a diverse range of questions.  Our guest coach this week is Julie Young, who has appeared before on Fast Talk—episode 91, to be exact. Julie is a former professional cyclist turned coach. Her road racing career stretched over a decade with teams including Saturn and Timex. She continues to race today at a very high level across multiple disciplines, and is currently part of the talented team behind the Kaiser Permanente Sports Medicine Endurance Lab in California.  On to the questions:   Erik Olsen from Aarhus, Denmark asks about time to exhaustion and the true definition of fatigue.  Luis Arrondo in San Jose, California, wonders if there is a “currency exchange” between adaptation and recuperation.  Reuben Kouidri, in Bristol, in the UK, has some goals far in the future, so he wants to know when the goal is a long way away and he doesn't need to peak until 3 years from now, is there a more optimal way to train for maximizing fitness than, for example, that 80:20 polarized ratio?  Klemens Plasser in Vienna, Austria asks about glycogen use during exercise, the different exogenous and endogenous sources, and how each is utilized.  Dan Draper in Salt Lake City, Utah ponders whether he’d be faster if he cut back or eliminated grains from his diet.  James McKay in Yorkshire, England wants to know if a greater fat intake will help him improve performance and health.  And finally, Tom Maher in Horwich, the UK, has questions about changes to heart rate in relation to power as he makes his way back from injury.  All that and much more today on Fast Talk.  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices We have another fantastic Q&A episode for you today, with a diverse range of questions. 


Our guest coach this week is Julie Young, who has appeared before on Fast Talk—episode 91, to be exact. Julie is a former professional cyclist turned coach. Her road racing career stretched over a decade with teams including Saturn and Timex. She continues to race today at a very high level across multiple disciplines, and is currently part of the talented team behind the Kaiser Permanente Sports Medicine Endurance Lab in California. 


On to the questions:  

Erik Olsen from Aarhus, Denmark asks about time to exhaustion and the true definition of fatigue. 

Luis Arrondo in San Jose, California, wonders if there is a “currency exchange” between adaptation and recuperation. 

Reuben Kouidri, in Bristol, in the UK, has some goals far in the future, so he wants to know when the goal is a long way away and he doesn't need to peak until 3 years from now, is there a more optimal way to train for maximizing fitness than, for example, that 80:20 polarized ratio? 

Klemens Plasser in Vienna, Austria asks about glycogen use during exercise, the different exogenous and endogenous sources, and how each is utilized. 

Dan Draper in Salt Lake City, Utah ponders whether he’d be faster if he cut back or eliminated grains from his diet. 

James McKay in Yorkshire, England wants to know if a greater fat intake will help him improve performance and health. 

And finally, Tom Maher in Horwich, the UK, has questions about changes to heart rate in relation to power as he makes his way back from injury. 

All that and much more today on Fast Talk. 

Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4239 125: Put it in the big gear—we explore low-cadence, high-torque training with Neal Henderson https://www.fastlabs.com/fasttalk125 You’ve heard us talk about so-called “big gear” training on the program before. Many of you probably incorporate it into your riding, and for a variety of reasons.   What’s surprising is how little research has been done on this low-cadence, high-torque riding. Even the definition of what constitutes “low-cadence” remains hazy. And there are as many ways of incorporating this into your workouts as there are coaches. Threshold, sub-threshold, five minutes, or 20 minutes. There are many possibilities, and as many philosophies.  Today we take a closer look at big gear work. What does the research literature say about performance gains and adaptations? What have elite coaches discovered through practice? Are coaches employing something their gut tells them works, and the research has simply yet to catch up?  Our guest today is Neal Henderson, head of sport science at Wahoo, and, in his spare time, an elite coach to several WorldTour riders. Neal is one of those coaches who routinely uses big gear work with most of his athletes—from track riders to time trialists, including world champion Rohan Dennis.   We also hear from Sebastian Weber of INSCYD and Jim Miller at USA Cycling, two other highly experienced coaches who utilize big gear workouts with their athletes to great success. Finally, we hear how pro Petr Vakoc incorporates big gear work into his training.  Alright, put it in the 53x11. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Aug 2020 08:00:00 -0000 Put it in the big gear—we explore low-cadence, high-torque training with Neal Henderson full 125 Fast Talk Labs You’ve heard us talk about so-called “big gear” training on the program before. Many of you probably incorporate it into your riding, and for a variety of reasons.   What’s surprising is how little research has been done on this low-cadence, high-torque riding. Even the definition of what constitutes “low-cadence” remains hazy. And there are as many ways of incorporating this into your workouts as there are coaches. Threshold, sub-threshold, five minutes, or 20 minutes. There are many possibilities, and as many philosophies.  Today we take a closer look at big gear work. What does the research literature say about performance gains and adaptations? What have elite coaches discovered through practice? Are coaches employing something their gut tells them works, and the research has simply yet to catch up?  Our guest today is Neal Henderson, head of sport science at Wahoo, and, in his spare time, an elite coach to several WorldTour riders. Neal is one of those coaches who routinely uses big gear work with most of his athletes—from track riders to time trialists, including world champion Rohan Dennis.   We also hear from Sebastian Weber of INSCYD and Jim Miller at USA Cycling, two other highly experienced coaches who utilize big gear workouts with their athletes to great success. Finally, we hear how pro Petr Vakoc incorporates big gear work into his training.  Alright, put it in the 53x11. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices You’ve heard us talk about so-called “big gear” training on the program before. Many of you probably incorporate it into your riding, and for a variety of reasons.  

What’s surprising is how little research has been done on this low-cadence, high-torque riding. Even the definition of what constitutes “low-cadence” remains hazy. And there are as many ways of incorporating this into your workouts as there are coaches. Threshold, sub-threshold, five minutes, or 20 minutes. There are many possibilities, and as many philosophies. 

Today we take a closer look at big gear work. What does the research literature say about performance gains and adaptations? What have elite coaches discovered through practice? Are coaches employing something their gut tells them works, and the research has simply yet to catch up? 

Our guest today is Neal Henderson, head of sport science at Wahoo, and, in his spare time, an elite coach to several WorldTour riders. Neal is one of those coaches who routinely uses big gear work with most of his athletes—from track riders to time trialists, including world champion Rohan Dennis.  

We also hear from Sebastian Weber of INSCYD and Jim Miller at USA Cycling, two other highly experienced coaches who utilize big gear workouts with their athletes to great success. Finally, we hear how pro Petr Vakoc incorporates big gear work into his training. 

Alright, put it in the 53x11. Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4615 124: How to map out your season, with Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse http://www.fastlabs.com/fasttalk124 Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case. Today, we’re digging into the archive for some season-planning knowledge. Why now when our seasons have been demolished? Because it’s never too early to start soaking in the wisdom of seasoned veterans on how to best map out any season, particularly next year’s.  Trevor did several great interviews with four top pros—Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse—for an article he was writing several years ago, and now we want to share their full wisdom. There’s no other agenda, they just had a lot of good things to say, from starting your season right to picking your moments in that season to peak; from fending off fatigue and overtraining to ending your season right. All that and much more on today’s episode.  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Aug 2020 08:00:00 -0000 How to map out your season, with Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse full 124 Fast Talk Labs Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case. Today, we’re digging into the archive for some season-planning knowledge. Why now when our seasons have been demolished? Because it’s never too early to start soaking in the wisdom of seasoned veterans on how to best map out any season, particularly next year’s.  Trevor did several great interviews with four top pros—Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse—for an article he was writing several years ago, and now we want to share their full wisdom. There’s no other agenda, they just had a lot of good things to say, from starting your season right to picking your moments in that season to peak; from fending off fatigue and overtraining to ending your season right. All that and much more on today’s episode.  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case. Today, we’re digging into the archive for some season-planning knowledge. Why now when our seasons have been demolished? Because it’s never too early to start soaking in the wisdom of seasoned veterans on how to best map out any season, particularly next year’s. 

Trevor did several great interviews with four top pros—Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse—for an article he was writing several years ago, and now we want to share their full wisdom. There’s no other agenda, they just had a lot of good things to say, from starting your season right to picking your moments in that season to peak; from fending off fatigue and overtraining to ending your season right. All that and much more on today’s episode. 

Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3480 123: Performance gains and adaptations from fasted training, with Dr. Brian Carson   https://www.fastlabs.com/fasttalk123 Have you ever woken up early in the morning to go for a ride, skipped breakfast, and thought, “I wonder if that was bad for my training? Or maybe it was good?!” In today’s episode, we try to decipher if there are any advantages or disadvantages to occasionally riding, or exercising in general, in a fasted state. What does “fasted” actually mean, in this context? How’s that help, or hurt, my training? How conclusive is the evidence? And how often should I do it? Those are just some of the questions we’ll try to answer today.   Fasting is one of those subjects that many of you have likely heard mentioned in passing, but whether or not it can lead to true performance gains is another matter. To fast or not to fast, that is the question. Today, we go particularly deep into the details of fasting, from the different types of fasting you can use for both health and performance benefits, to the genetic and cellular mechanisms which could play a role in adaptations.   In essence, there are two overriding questions: Does fasting have health benefits? And does it help in training and performance? The science is pointing towards clear health benefits, but performance and training are less clear. We’ll explore all of that and much more today on Fast Talk.  Our primary guest is someone who has spent his research career looking into these very questions. Dr. Brian Carson, of the University of Limerick, in Ireland, is a leading expert on the effects of exercising in a fasted state, as will become patently clear when we dive into the science.   We’ll also hear today from longtime USA Cycling coach Jim Miller, pro roadie Petr Vakoc and pro mountain biker Payson McElveen, leading physiologist Dr. Iñigo San Millan, and neurologist Dr. Dale Bredesen.  Put down that cookie. Let’s make you fast.  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Aug 2020 08:00:00 -0000 Performance gains and adaptations from fasted training, with Dr. Brian Carson   full 123 Fast Talk Labs Have you ever woken up early in the morning to go for a ride, skipped breakfast, and thought, “I wonder if that was bad for my training? Or maybe it was good?!” In today’s episode, we try to decipher if there are any advantages or disadvantages to occasionally riding, or exercising in general, in a fasted state. What does “fasted” actually mean, in this context? How’s that help, or hurt, my training? How conclusive is the evidence? And how often should I do it? Those are just some of the questions we’ll try to answer today.   Fasting is one of those subjects that many of you have likely heard mentioned in passing, but whether or not it can lead to true performance gains is another matter. To fast or not to fast, that is the question. Today, we go particularly deep into the details of fasting, from the different types of fasting you can use for both health and performance benefits, to the genetic and cellular mechanisms which could play a role in adaptations.   In essence, there are two overriding questions: Does fasting have health benefits? And does it help in training and performance? The science is pointing towards clear health benefits, but performance and training are less clear. We’ll explore all of that and much more today on Fast Talk.  Our primary guest is someone who has spent his research career looking into these very questions. Dr. Brian Carson, of the University of Limerick, in Ireland, is a leading expert on the effects of exercising in a fasted state, as will become patently clear when we dive into the science.   We’ll also hear today from longtime USA Cycling coach Jim Miller, pro roadie Petr Vakoc and pro mountain biker Payson McElveen, leading physiologist Dr. Iñigo San Millan, and neurologist Dr. Dale Bredesen.  Put down that cookie. Let’s make you fast.  Learn more about your ad choices. Visit megaphone.fm/adchoices Have you ever woken up early in the morning to go for a ride, skipped breakfast, and thought, “I wonder if that was bad for my training? Or maybe it was good?!” In today’s episode, we try to decipher if there are any advantages or disadvantages to occasionally riding, or exercising in general, in a fasted state. What does “fasted” actually mean, in this context? How’s that help, or hurt, my training? How conclusive is the evidence? And how often should I do it? Those are just some of the questions we’ll try to answer today.  

Fasting is one of those subjects that many of you have likely heard mentioned in passing, but whether or not it can lead to true performance gains is another matter. To fast or not to fast, that is the question. Today, we go particularly deep into the details of fasting, from the different types of fasting you can use for both health and performance benefits, to the genetic and cellular mechanisms which could play a role in adaptations.  

In essence, there are two overriding questions: Does fasting have health benefits? And does it help in training and performance? The science is pointing towards clear health benefits, but performance and training are less clear. We’ll explore all of that and much more today on Fast Talk. 

Our primary guest is someone who has spent his research career looking into these very questions. Dr. Brian Carson, of the University of Limerick, in Ireland, is a leading expert on the effects of exercising in a fasted state, as will become patently clear when we dive into the science.  

We’ll also hear today from longtime USA Cycling coach Jim Miller, pro roadie Petr Vakoc and pro mountain biker Payson McElveen, leading physiologist Dr. Iñigo San Millan, and neurologist Dr. Dale Bredesen. 

Put down that cookie. Let’s make you fast. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7111 no 122: Mission impossible: determining your true threshold http://www.fastlabs.com/fasttalk122 Today, Coach Connor and I discuss something that comes up nearly every time we receive an email from one of our devoted listeners, from you. (By the way, please keep sending us questions and voice memos—we love them.)    So, what is it that is nearly universally included in every piece of correspondence we receive? Well, it’s some indication of a listener’s “threshold.” Often that figure is stated as if it is an absolute or as if it’s 100-percent accurate. And that’s what we want to address today: How accurate are these numbers, really? It turns out, not very. And as an extension of that, we also discuss just how difficult it is to get an accurate figure, for myriad reasons. We’ll discuss several of the most common ways to determine your threshold, and the advantages and disadvantages of each.     Coincidentally, we were already planning to record this episode when Trevor received an unpublished review by a team out of Auckland, New Zealand, led by researcher Ed Maunder at the Sports Performance Research Institute of the Auckland University of Technology. The review is a fantastic summary of this very concept, but since it isn’t yet published, we can’t discuss the findings just yet. That said, the group had a lot of great points that helped shape this episode, thus we do need to give them full credit for those ideas in this show.  Once the review is published, we’ll do a second episode in which we’ll interview the researchers and discuss their review. One of the fascinating concepts we look forward to discussing with them is how “durability” factors into threshold measurements. Stay tuned.     Now, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Jul 2020 08:00:00 -0000 Mission impossible: determining your true threshold full 122 Fast Talk Labs Today, Coach Connor and I discuss something that comes up nearly every time we receive an email from one of our devoted listeners, from you. (By the way, please keep sending us questions and voice memos—we love them.)    So, what is it that is nearly universally included in every piece of correspondence we receive? Well, it’s some indication of a listener’s “threshold.” Often that figure is stated as if it is an absolute or as if it’s 100-percent accurate. And that’s what we want to address today: How accurate are these numbers, really? It turns out, not very. And as an extension of that, we also discuss just how difficult it is to get an accurate figure, for myriad reasons. We’ll discuss several of the most common ways to determine your threshold, and the advantages and disadvantages of each.     Coincidentally, we were already planning to record this episode when Trevor received an unpublished review by a team out of Auckland, New Zealand, led by researcher Ed Maunder at the Sports Performance Research Institute of the Auckland University of Technology. The review is a fantastic summary of this very concept, but since it isn’t yet published, we can’t discuss the findings just yet. That said, the group had a lot of great points that helped shape this episode, thus we do need to give them full credit for those ideas in this show.  Once the review is published, we’ll do a second episode in which we’ll interview the researchers and discuss their review. One of the fascinating concepts we look forward to discussing with them is how “durability” factors into threshold measurements. Stay tuned.     Now, let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Today, Coach Connor and I discuss something that comes up nearly every time we receive an email from one of our devoted listeners, from you. (By the way, please keep sending us questions and voice memos—we love them.) 

 

So, what is it that is nearly universally included in every piece of correspondence we receive? Well, it’s some indication of a listener’s “threshold.” Often that figure is stated as if it is an absolute or as if it’s 100-percent accurate. And that’s what we want to address today: How accurate are these numbers, really? It turns out, not very. And as an extension of that, we also discuss just how difficult it is to get an accurate figure, for myriad reasons. We’ll discuss several of the most common ways to determine your threshold, and the advantages and disadvantages of each.  

 

Coincidentally, we were already planning to record this episode when Trevor received an unpublished review by a team out of Auckland, New Zealand, led by researcher Ed Maunder at the Sports Performance Research Institute of the Auckland University of Technology. The review is a fantastic summary of this very concept, but since it isn’t yet published, we can’t discuss the findings just yet. That said, the group had a lot of great points that helped shape this episode, thus we do need to give them full credit for those ideas in this show. 

Once the review is published, we’ll do a second episode in which we’ll interview the researchers and discuss their review. One of the fascinating concepts we look forward to discussing with them is how “durability” factors into threshold measurements. Stay tuned. 

  

Now, let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4559 121: Should you build the best engine or focus on specificity, with Jim Miller http://www.fastlabs.com/fasttalk121 Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case.    I’ll set the stage for today’s episode with an analogy. And apologies to those of you who don’t enjoy our car engine analogies; alas, we’re sticking with it on this episode. We ask the simple question: Which has the greatest chance of consistently producing the best performances: a powerful, finely-tuned, race-inspired engine—take your pick from Ferrari, Porsche, BMW, and especially if you’re an F1 fan, Mercedes—or a heavily modified Honda Civic that you hope can compete at that goal race you’ve been preparing for?   Bringing it back to cycling terms, is it more beneficial to build a robust, complete physiological engine and then apply it to, or activate it for, different race situations, or is it better to work on specific attributes of your engine given the specific demands of a particular race? The answer, it turns out, has as much to do with training philosophy as it does to physiological principles. In today’s episode, we analyze which is more appropriate for you, and which leads to the best performances, and the best athletes. It’ll likely become pretty clear where Coach Connor and our main guest, Jim Miller, stand on the matter.    Jim, as Chief of Sports Performance, leads USA Cycling’s Athlete Development programs. In his previous role with USA Cycling, after a two-year hiatus took him to TrainingPeaks, Miller helped the United States earn 14 Olympic medals and numerous world championship titles since 2001. The list of athletes Jim has coached over the years is too long to read here, but notably includes Tejay van Garderen, Kate Courtney, Kristin Armstrong, and Lawson Craddock, to name a few.  His coaching experience isn’t solely focused on the elite of the elite, however. Jim also works with athletes whose backgrounds or goals are unique, and they’re often from the amateur or master’s ranks. Not surprisingly, Jim has found the most success with the amateurs he coaches by applying the same principles he does to world champions. We’ll hear about those successes today. We’ll also take a compelling tangent into the importance of psychology and mental capacity to success.  On today’s episode, we’ll also hear from American pro Kiel Reijnen, data analyst and coach Tim Cusick, and WorldTour physiologist Inigo San Millan. All that and much more, today on Fast Talk.  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 22 Jul 2020 21:11:00 -0000 Should you build the best engine or focus on specificity, with Jim Miller full 121 Fast Talk Labs Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case.    I’ll set the stage for today’s episode with an analogy. And apologies to those of you who don’t enjoy our car engine analogies; alas, we’re sticking with it on this episode. We ask the simple question: Which has the greatest chance of consistently producing the best performances: a powerful, finely-tuned, race-inspired engine—take your pick from Ferrari, Porsche, BMW, and especially if you’re an F1 fan, Mercedes—or a heavily modified Honda Civic that you hope can compete at that goal race you’ve been preparing for?   Bringing it back to cycling terms, is it more beneficial to build a robust, complete physiological engine and then apply it to, or activate it for, different race situations, or is it better to work on specific attributes of your engine given the specific demands of a particular race? The answer, it turns out, has as much to do with training philosophy as it does to physiological principles. In today’s episode, we analyze which is more appropriate for you, and which leads to the best performances, and the best athletes. It’ll likely become pretty clear where Coach Connor and our main guest, Jim Miller, stand on the matter.    Jim, as Chief of Sports Performance, leads USA Cycling’s Athlete Development programs. In his previous role with USA Cycling, after a two-year hiatus took him to TrainingPeaks, Miller helped the United States earn 14 Olympic medals and numerous world championship titles since 2001. The list of athletes Jim has coached over the years is too long to read here, but notably includes Tejay van Garderen, Kate Courtney, Kristin Armstrong, and Lawson Craddock, to name a few.  His coaching experience isn’t solely focused on the elite of the elite, however. Jim also works with athletes whose backgrounds or goals are unique, and they’re often from the amateur or master’s ranks. Not surprisingly, Jim has found the most success with the amateurs he coaches by applying the same principles he does to world champions. We’ll hear about those successes today. We’ll also take a compelling tangent into the importance of psychology and mental capacity to success.  On today’s episode, we’ll also hear from American pro Kiel Reijnen, data analyst and coach Tim Cusick, and WorldTour physiologist Inigo San Millan. All that and much more, today on Fast Talk.  Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case.   

I’ll set the stage for today’s episode with an analogy. And apologies to those of you who don’t enjoy our car engine analogies; alas, we’re sticking with it on this episode. We ask the simple question: Which has the greatest chance of consistently producing the best performances: a powerful, finely-tuned, race-inspired engine—take your pick from Ferrari, Porsche, BMW, and especially if you’re an F1 fan, Mercedes—or a heavily modified Honda Civic that you hope can compete at that goal race you’ve been preparing for?  

Bringing it back to cycling terms, is it more beneficial to build a robust, complete physiological engine and then apply it to, or activate it for, different race situations, or is it better to work on specific attributes of your engine given the specific demands of a particular race? The answer, it turns out, has as much to do with training philosophy as it does to physiological principles. In today’s episode, we analyze which is more appropriate for you, and which leads to the best performances, and the best athletes. It’ll likely become pretty clear where Coach Connor and our main guest, Jim Miller, stand on the matter.   

Jim, as Chief of Sports Performance, leads USA Cycling’s Athlete Development programs. In his previous role with USA Cycling, after a two-year hiatus took him to TrainingPeaks, Miller helped the United States earn 14 Olympic medals and numerous world championship titles since 2001. The list of athletes Jim has coached over the years is too long to read here, but notably includes Tejay van Garderen, Kate Courtney, Kristin Armstrong, and Lawson Craddock, to name a few. 

His coaching experience isn’t solely focused on the elite of the elite, however. Jim also works with athletes whose backgrounds or goals are unique, and they’re often from the amateur or master’s ranks. Not surprisingly, Jim has found the most success with the amateurs he coaches by applying the same principles he does to world champions. We’ll hear about those successes today. We’ll also take a compelling tangent into the importance of psychology and mental capacity to success. 

On today’s episode, we’ll also hear from American pro Kiel Reijnen, data analyst and coach Tim Cusick, and WorldTour physiologist Inigo San Millan. All that and much more, today on Fast Talk. 

Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6186 120: Q&A on FTP testing, structuring recovery weeks, and the sustainability of base training, with guest coach Steve Neal http://fastlabs.com/fasttalk120 Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case, and today Coach Connor and I are joined by Coach Steve Neal of The Cycling Gym, which now resides exclusively in the virtual world: https://online.thecyclinggym.com/.  Let’s get into the questions.  Our first question comes from Dan S., as a follow-up to episode 113 on recovery period lengths: “What do you make of the FTP test protocols that call for a 5-minute maximal effort followed by a 5-minute recovery followed by a 20-minute FTP measurement effort? Is the 20 minutes representative of what an athlete could do for a 60-minute FTP test and, thus, what their FTP training power zones should be?”   A second question from Dan S. on body fat and hypothermia: “First, are athletes with lower body fat composition more susceptible to hypothermia? Second, is there a notable difference in chilling effect when either wetness or wind are added?”  James K. wants to know how to structure a rest week: “How should I structure the rest week to get the most from it? Should I have multiple days completely off? Any opener intervals?”  Our next question comes from Ellis P. of Rugby, England. He, like many this year, has had to pivot after his target event was cancelled. He wants to know how to adjust his training: “Can you ‘build’ forever?” he asks. “I need both a very good aerobic and anaerobic system to be at the sharp end of the field. Initially my events were far enough apart that I could peak for U23 Nationals, take a break and then base/build/peak for the National Hill Climb Championships. With my original goal not taking place, can I base/build/base/build until September when I will start racing Hill Climb TTs in prep, or should I still take a break and reset? I don’t and won’t need a mental break, it’s only a physical break I’m concerned with. Given I haven’t ‘peaked’ yet this year do I need to take time off? Essentially, what I’m asking is do you need to change your training regularly/can your body get tired of one type of training even if you’re progressing that type of training (e.g. longer intervals)?”  Israeli coach Dror H. asks about rest between VO2max efforts: “During your recent episode on rest periods between intervals with Sebastian Weber (FT113), you raised a point about the impact of recovery time between intervals on lactate removal and performance in the next intervals. Specifically, you mentioned Dr. Seiler’s article which showed no difference between 2 minutes and 4 minutes rest period. According to Dr. Weber, the reason why there was no difference is that in both cases the ATP-Phosphocreatine system recovered to the same level and the lactate levels were pretty much the same. So, from a physiological perspective 2 minutes and 4 minutes rest are almost the same. Now comes the question: In the case of 8-minute VO2max efforts, should we recover much longer to be able to generate similar power each time?”  Finally, Devin K. wants to know: “What is happening when you ‘blow up’ on a ride?”   Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Jul 2020 08:00:00 -0000 Q&A on FTP testing, structuring recovery weeks, and the sustainability of base training, with guest coach Steve Neal full 120 Fast Talk Labs Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case, and today Coach Connor and I are joined by Coach Steve Neal of The Cycling Gym, which now resides exclusively in the virtual world: https://online.thecyclinggym.com/.  Let’s get into the questions.  Our first question comes from Dan S., as a follow-up to episode 113 on recovery period lengths: “What do you make of the FTP test protocols that call for a 5-minute maximal effort followed by a 5-minute recovery followed by a 20-minute FTP measurement effort? Is the 20 minutes representative of what an athlete could do for a 60-minute FTP test and, thus, what their FTP training power zones should be?”   A second question from Dan S. on body fat and hypothermia: “First, are athletes with lower body fat composition more susceptible to hypothermia? Second, is there a notable difference in chilling effect when either wetness or wind are added?”  James K. wants to know how to structure a rest week: “How should I structure the rest week to get the most from it? Should I have multiple days completely off? Any opener intervals?”  Our next question comes from Ellis P. of Rugby, England. He, like many this year, has had to pivot after his target event was cancelled. He wants to know how to adjust his training: “Can you ‘build’ forever?” he asks. “I need both a very good aerobic and anaerobic system to be at the sharp end of the field. Initially my events were far enough apart that I could peak for U23 Nationals, take a break and then base/build/peak for the National Hill Climb Championships. With my original goal not taking place, can I base/build/base/build until September when I will start racing Hill Climb TTs in prep, or should I still take a break and reset? I don’t and won’t need a mental break, it’s only a physical break I’m concerned with. Given I haven’t ‘peaked’ yet this year do I need to take time off? Essentially, what I’m asking is do you need to change your training regularly/can your body get tired of one type of training even if you’re progressing that type of training (e.g. longer intervals)?”  Israeli coach Dror H. asks about rest between VO2max efforts: “During your recent episode on rest periods between intervals with Sebastian Weber (FT113), you raised a point about the impact of recovery time between intervals on lactate removal and performance in the next intervals. Specifically, you mentioned Dr. Seiler’s article which showed no difference between 2 minutes and 4 minutes rest period. According to Dr. Weber, the reason why there was no difference is that in both cases the ATP-Phosphocreatine system recovered to the same level and the lactate levels were pretty much the same. So, from a physiological perspective 2 minutes and 4 minutes rest are almost the same. Now comes the question: In the case of 8-minute VO2max efforts, should we recover much longer to be able to generate similar power each time?”  Finally, Devin K. wants to know: “What is happening when you ‘blow up’ on a ride?”   Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case, and today Coach Connor and I are joined by Coach Steve Neal of The Cycling Gym, which now resides exclusively in the virtual world: https://online.thecyclinggym.com/. 

Let’s get into the questions. 

Our first question comes from Dan S., as a follow-up to episode 113 on recovery period lengths: “What do you make of the FTP test protocols that call for a 5-minute maximal effort followed by a 5-minute recovery followed by a 20-minute FTP measurement effort? Is the 20 minutes representative of what an athlete could do for a 60-minute FTP test and, thus, what their FTP training power zones should be?”  

A second question from Dan S. on body fat and hypothermia: “First, are athletes with lower body fat composition more susceptible to hypothermia? Second, is there a notable difference in chilling effect when either wetness or wind are added?” 

James K. wants to know how to structure a rest week: “How should I structure the rest week to get the most from it? Should I have multiple days completely off? Any opener intervals?” 

Our next question comes from Ellis P. of Rugby, England. He, like many this year, has had to pivot after his target event was cancelled. He wants to know how to adjust his training: “Can you ‘build’ forever?” he asks. “I need both a very good aerobic and anaerobic system to be at the sharp end of the field. Initially my events were far enough apart that I could peak for U23 Nationals, take a break and then base/build/peak for the National Hill Climb Championships. With my original goal not taking place, can I base/build/base/build until September when I will start racing Hill Climb TTs in prep, or should I still take a break and reset? I don’t and won’t need a mental break, it’s only a physical break I’m concerned with. Given I haven’t ‘peaked’ yet this year do I need to take time off? Essentially, what I’m asking is do you need to change your training regularly/can your body get tired of one type of training even if you’re progressing that type of training (e.g. longer intervals)?” 

Israeli coach Dror H. asks about rest between VO2max efforts: “During your recent episode on rest periods between intervals with Sebastian Weber (FT113), you raised a point about the impact of recovery time between intervals on lactate removal and performance in the next intervals. Specifically, you mentioned Dr. Seiler’s article which showed no difference between 2 minutes and 4 minutes rest period. According to Dr. Weber, the reason why there was no difference is that in both cases the ATP-Phosphocreatine system recovered to the same level and the lactate levels were pretty much the same. So, from a physiological perspective 2 minutes and 4 minutes rest are almost the same. Now comes the question: In the case of 8-minute VO2max efforts, should we recover much longer to be able to generate similar power each time?” 

Finally, Devin K. wants to know: “What is happening when you ‘blow up’ on a ride?”  

Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4038 BONUS: Anatomy of a Good Cycling Shoe, Cycling in Alignment 08 https://fastlabs.com/cyclinginalignment8 Which cycling shoes should I buy? This may seem like a straightforward question. But the better thing to ask is: Which shoes are right for my feet? If you’ve been a professional cyclist with extensive experience as a bike fitter, like show host Colby Pearce, the answer to that more complex question becomes an hour-long podcast, filled with the nuances of human anatomy. There are several questions about your physiology and biomechanics that need to be answered before you can select the ideal shoe for you, and for the purpose of your rides. Dial that Boa in—but not too tight. There’s much to be learned in today’s episode of Cycling in Alignment. REFERENCES Lake 403s – https://lakecycling.com/products/cx-403?variant=30307106029662 Device that expands toe-box – https://www.amazon.com/dp/B07B4SKS82?tag=duckduckgo-osx-20&linkCode=osi&th=1&psc=1 Cycling Tips Podcast about Bont shoes: https://cyclingtips.com/2015/05/bont-vaypor-s-shoe-review/ Bont Helix – https://www.bontcycling.com/products/road/helix/index.html Bontrager XXX – https://www.trekbikes.com/us/en_US/bike-clothing/cycling-shoes/road-bike-shoes/bontrager-xxx-road-cycling-shoe/p/25000/ Lintamen – https://www.lintaman.com/ Hanseeno – https://hanseeno.com/collections/performance/products/u100g-shoes www.feetfreex.com/ Treadlabs orthotics – https://treadlabs.com/ Superfeet orthotics – https://www.superfeet.com/en-us Icebug orthotics – https://icebug.com/insoles G8 orthotics – https://www.g8performance.com/ Colby’s Site – http://www.colbypearce.com/ Email – cyclinginalignment@fastlabs.com Instagram – https://www.instagram.com/cyclinginalignment/ Twitter – https://twitter.com/CyclinginAlign_ Facebook – https://www.facebook.com/cyclinginalignment-110271017351743 Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 10 Jul 2020 08:00:00 -0000 BONUS: Anatomy of a Good Cycling Shoe, Cycling in Alignment 08 bonus Fast Talk Labs Which cycling shoes should I buy? This may seem like a straightforward question. But the better thing to ask is: Which shoes are right for my feet? If you’ve been a professional cyclist with extensive experience as a bike fitter, like show host Colby Pearce, the answer to that more complex question becomes an hour-long podcast, filled with the nuances of human anatomy. There are several questions about your physiology and biomechanics that need to be answered before you can select the ideal shoe for you, and for the purpose of your rides. Dial that Boa in—but not too tight. There’s much to be learned in today’s episode of Cycling in Alignment. REFERENCES Lake 403s – https://lakecycling.com/products/cx-403?variant=30307106029662 Device that expands toe-box – https://www.amazon.com/dp/B07B4SKS82?tag=duckduckgo-osx-20&linkCode=osi&th=1&psc=1 Cycling Tips Podcast about Bont shoes: https://cyclingtips.com/2015/05/bont-vaypor-s-shoe-review/ Bont Helix – https://www.bontcycling.com/products/road/helix/index.html Bontrager XXX – https://www.trekbikes.com/us/en_US/bike-clothing/cycling-shoes/road-bike-shoes/bontrager-xxx-road-cycling-shoe/p/25000/ Lintamen – https://www.lintaman.com/ Hanseeno – https://hanseeno.com/collections/performance/products/u100g-shoes www.feetfreex.com/ Treadlabs orthotics – https://treadlabs.com/ Superfeet orthotics – https://www.superfeet.com/en-us Icebug orthotics – https://icebug.com/insoles G8 orthotics – https://www.g8performance.com/ Colby’s Site – http://www.colbypearce.com/ Email – cyclinginalignment@fastlabs.com Instagram – https://www.instagram.com/cyclinginalignment/ Twitter – https://twitter.com/CyclinginAlign_ Facebook – https://www.facebook.com/cyclinginalignment-110271017351743 Learn more about your ad choices. Visit megaphone.fm/adchoices Which cycling shoes should I buy? This may seem like a straightforward question. But the better thing to ask is: Which shoes are right for my feet? If you’ve been a professional cyclist with extensive experience as a bike fitter, like show host Colby Pearce, the answer to that more complex question becomes an hour-long podcast, filled with the nuances of human anatomy. There are several questions about your physiology and biomechanics that need to be answered before you can select the ideal shoe for you, and for the purpose of your rides.

Dial that Boa in—but not too tight.

There’s much to be learned in today’s episode of Cycling in Alignment.


REFERENCES

Lake 403s – https://lakecycling.com/products/cx-403?variant=30307106029662

Device that expands toe-box – https://www.amazon.com/dp/B07B4SKS82?tag=duckduckgo-osx-20&linkCode=osi&th=1&psc=1

Cycling Tips Podcast about Bont shoes: https://cyclingtips.com/2015/05/bont-vaypor-s-shoe-review/

Bont Helix – https://www.bontcycling.com/products/road/helix/index.html

Bontrager XXX – https://www.trekbikes.com/us/en_US/bike-clothing/cycling-shoes/road-bike-shoes/bontrager-xxx-road-cycling-shoe/p/25000/

Lintamen – https://www.lintaman.com/

Hanseeno – https://hanseeno.com/collections/performance/products/u100g-shoes

www.feetfreex.com/

Treadlabs orthotics – https://treadlabs.com/

Superfeet orthotics – https://www.superfeet.com/en-us

Icebug orthotics – https://icebug.com/insoles

G8 orthotics – https://www.g8performance.com/

Colby’s Site – http://www.colbypearce.com/

Email – cyclinginalignment@fastlabs.com

Instagram – https://www.instagram.com/cyclinginalignment/

Twitter – https://twitter.com/CyclinginAlign_

Facebook – https://www.facebook.com/cyclinginalignment-110271017351743

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3227 no 119: How to use data to make better training decisions, with Tim Cusick https://fastlabs.com/fasttalk119 Today we’re taking a good long look at training metrics. We’ve released previous episodes on how to use different numbers, what many of them mean, and how they’re calculated. Today, we tie it together into one package, with a master of data analytics, Tim Cusick, who is not only the product leader for TrainingPeaks’ WKO platform, but also an elite cycling coach of athletes including Amber Neben and Rebecca Rusch.  As Tim likes to say, if each ride you do is a single note, to get the most out of your training, you want to string those rides together in the most elegant way. That is, you want to make music. I love that analogy for the art of training and coaching.  To set the stage for our conversation, it’s helpful to understand that even a data aficionado like Tim fully understands that metrics are not the be-all-end-all—the power of numbers is in their ability to effectively inform the decision-making process. Athletes and coaches should use data to learn more about how best to train, but the data cannot be the solution unto itself.   It’s also helpful to define some terminology. Most of you will have heard of stress, or external load; then there’s strain, the internal load applied to a system; and finally TSS, or training stress score, which we will define and dissect. Likewise, you’re likely familiar with the PMC in TrainingPeaks. The performance management chart shows trends in your season. Finally, Tim often mentions the “content” of the work used to generate these different metrics. What he means by that is the composition of the training rides, whether they’re intense or easy, long or hard, and so forth.   To tie it all together, today’s episode is about utilizing a training philosophy to design the right type of workouts—the content—then using the metrics as a guide to inform how much, how often, and how difficult those rides should be. Voila, you’ve got some Mozart, hopefully. Maybe if you’re Trevor is more like Celine Dion or Shania Twain. (They’re Canadian)  On the program today, we also hear from a host of other prominent figures about how they use, or don’t use, all the metrics we have available today. Guests include physiologist Jared Berg, pro mountain biker Payson McElveen, the legend himself Ned Overend, WorldTour veteran Brent Bookwalter, and Xert creator Armando Mastracci.  Time to crunch some numbers, and fill out the all-important comments field. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Jul 2020 08:00:00 -0000 How to use data to make better training decisions, with Tim Cusick full 119 Fast Talk Labs Today we’re taking a good long look at training metrics. We’ve released previous episodes on how to use different numbers, what many of them mean, and how they’re calculated. Today, we tie it together into one package, with a master of data analytics, Tim Cusick, who is not only the product leader for TrainingPeaks’ WKO platform, but also an elite cycling coach of athletes including Amber Neben and Rebecca Rusch.  As Tim likes to say, if each ride you do is a single note, to get the most out of your training, you want to string those rides together in the most elegant way. That is, you want to make music. I love that analogy for the art of training and coaching.  To set the stage for our conversation, it’s helpful to understand that even a data aficionado like Tim fully understands that metrics are not the be-all-end-all—the power of numbers is in their ability to effectively inform the decision-making process. Athletes and coaches should use data to learn more about how best to train, but the data cannot be the solution unto itself.   It’s also helpful to define some terminology. Most of you will have heard of stress, or external load; then there’s strain, the internal load applied to a system; and finally TSS, or training stress score, which we will define and dissect. Likewise, you’re likely familiar with the PMC in TrainingPeaks. The performance management chart shows trends in your season. Finally, Tim often mentions the “content” of the work used to generate these different metrics. What he means by that is the composition of the training rides, whether they’re intense or easy, long or hard, and so forth.   To tie it all together, today’s episode is about utilizing a training philosophy to design the right type of workouts—the content—then using the metrics as a guide to inform how much, how often, and how difficult those rides should be. Voila, you’ve got some Mozart, hopefully. Maybe if you’re Trevor is more like Celine Dion or Shania Twain. (They’re Canadian)  On the program today, we also hear from a host of other prominent figures about how they use, or don’t use, all the metrics we have available today. Guests include physiologist Jared Berg, pro mountain biker Payson McElveen, the legend himself Ned Overend, WorldTour veteran Brent Bookwalter, and Xert creator Armando Mastracci.  Time to crunch some numbers, and fill out the all-important comments field. Let's make you fast!  Learn more about your ad choices. Visit megaphone.fm/adchoices Today we’re taking a good long look at training metrics. We’ve released previous episodes on how to use different numbers, what many of them mean, and how they’re calculated. Today, we tie it together into one package, with a master of data analytics, Tim Cusick, who is not only the product leader for TrainingPeaks’ WKO platform, but also an elite cycling coach of athletes including Amber Neben and Rebecca Rusch. 

As Tim likes to say, if each ride you do is a single note, to get the most out of your training, you want to string those rides together in the most elegant way. That is, you want to make music. I love that analogy for the art of training and coaching. 

To set the stage for our conversation, it’s helpful to understand that even a data aficionado like Tim fully understands that metrics are not the be-all-end-all—the power of numbers is in their ability to effectively inform the decision-making process. Athletes and coaches should use data to learn more about how best to train, but the data cannot be the solution unto itself.  

It’s also helpful to define some terminology. Most of you will have heard of stress, or external load; then there’s strain, the internal load applied to a system; and finally TSS, or training stress score, which we will define and dissect. Likewise, you’re likely familiar with the PMC in TrainingPeaks. The performance management chart shows trends in your season. Finally, Tim often mentions the “content” of the work used to generate these different metrics. What he means by that is the composition of the training rides, whether they’re intense or easy, long or hard, and so forth.  

To tie it all together, today’s episode is about utilizing a training philosophy to design the right type of workouts—the content—then using the metrics as a guide to inform how much, how often, and how difficult those rides should be. Voila, you’ve got some Mozart, hopefully. Maybe if you’re Trevor is more like Celine Dion or Shania Twain. (They’re Canadian) 

On the program today, we also hear from a host of other prominent figures about how they use, or don’t use, all the metrics we have available today. Guests include physiologist Jared Berg, pro mountain biker Payson McElveen, the legend himself Ned Overend, WorldTour veteran Brent Bookwalter, and Xert creator Armando Mastracci. 

Time to crunch some numbers, and fill out the all-important comments field. Let's make you fast! 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6534 no 118: Q&A on sweat rates, going polarized for ’cross, VLAmax, big gear work, and recovery tools, with guest coach Grant Holicky https://fastlabs.com/fasttalk118 In today’s Q&A episode we invited coach and co-owner of Forever Endurance, Grant Holicky, to join us for a lengthy discussion on a myriad of topics.   First, we converse about sweat rates. Ernest Boskovic references our discussion in episode 111 with Dr. Cheung, and asks several intriguing questions. (It makes us believe we’ll soon invite Dr. Cheung back to the program for a full episode on the subject.) Here are a few of Ernest’s questions: What is the relationship of sweat rate to intensity? What is the relationship of sweat rate to intensity? Is it a linear relationship? What is the relationship of sweat rate to core temperature? What is the relationship of sweat rate to dehydration?   We then discuss how to use polarized training for cyclocross. Can it be done? Should you stop polarizing at some point and bring in more specificity? Or should you become even more polarized as the season approaches?  Next, we discuss ROS and the differences between pros and amateurs.   Then we jump into VLAmax. Devin Knickerbocker asks why it is that having a higher VlaMax means your endurance performance suffers?  We then chat about big gear work on the flats: there is value in high-torque intervals, so how does one execute such intervals properly, particularly in flat areas of the world or on the trainer?  Finally, we converse about recovery tools—when and how to use them most effectively.   All that and much more in today’s episode. Let’s make you fast!    Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Jul 2020 08:00:00 -0000 Q&A on sweat rates, going polarized for ’cross, VLAmax, big gear work, and recovery tools, with guest coach Grant Holicky full 118 Fast Talk Labs In today’s Q&A episode we invited coach and co-owner of Forever Endurance, Grant Holicky, to join us for a lengthy discussion on a myriad of topics.   First, we converse about sweat rates. Ernest Boskovic references our discussion in episode 111 with Dr. Cheung, and asks several intriguing questions. (It makes us believe we’ll soon invite Dr. Cheung back to the program for a full episode on the subject.) Here are a few of Ernest’s questions: What is the relationship of sweat rate to intensity? What is the relationship of sweat rate to intensity? Is it a linear relationship? What is the relationship of sweat rate to core temperature? What is the relationship of sweat rate to dehydration?   We then discuss how to use polarized training for cyclocross. Can it be done? Should you stop polarizing at some point and bring in more specificity? Or should you become even more polarized as the season approaches?  Next, we discuss ROS and the differences between pros and amateurs.   Then we jump into VLAmax. Devin Knickerbocker asks why it is that having a higher VlaMax means your endurance performance suffers?  We then chat about big gear work on the flats: there is value in high-torque intervals, so how does one execute such intervals properly, particularly in flat areas of the world or on the trainer?  Finally, we converse about recovery tools—when and how to use them most effectively.   All that and much more in today’s episode. Let’s make you fast!    Learn more about your ad choices. Visit megaphone.fm/adchoices In today’s Q&A episode we invited coach and co-owner of Forever Endurance, Grant Holicky, to join us for a lengthy discussion on a myriad of topics.  

First, we converse about sweat rates. Ernest Boskovic references our discussion in episode 111 with Dr. Cheung, and asks several intriguing questions. (It makes us believe we’ll soon invite Dr. Cheung back to the program for a full episode on the subject.) Here are a few of Ernest’s questions: What is the relationship of sweat rate to intensity? What is the relationship of sweat rate to intensity? Is it a linear relationship? What is the relationship of sweat rate to core temperature? What is the relationship of sweat rate to dehydration?  

We then discuss how to use polarized training for cyclocross. Can it be done? Should you stop polarizing at some point and bring in more specificity? Or should you become even more polarized as the season approaches? 

Next, we discuss ROS and the differences between pros and amateurs.  

Then we jump into VLAmax. Devin Knickerbocker asks why it is that having a higher VlaMax means your endurance performance suffers? 

We then chat about big gear work on the flats: there is value in high-torque intervals, so how does one execute such intervals properly, particularly in flat areas of the world or on the trainer? 

Finally, we converse about recovery tools—when and how to use them most effectively.  

All that and much more in today’s episode. Let’s make you fast! 


 

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4651 CA 07: Jonathan Vaughters, CEO of EF Education First Pro Cycling Team https://fastlabs.com/cyclinginalignment7 Long-time friends, training partners, and competitors, Jonathan Vaughters and Colby Pearce have a deep racing history and relationship. With decades of experience in pro cycling, they have gained many insights about training, coaching, and the trajectory of the sport.  Colby and JV first discuss their early training techniques, taught to them by their first cycling coach, Adrie Van Diemen, a Dutch exercise physiologist now with UAE Team Emirates. Many of the techniques are now considered to be standard practice. The pair reminisce about how they were ahead of their time, in many ways, even though they didn’t realize it. Vaughters, who has coached many pro cyclists over the years, then gives examples of experiments gone right—and wrong—and how certain training regimens should be applied to certain types of athletes. He also openly discusses the conflict of interest in coaching athletes while also serving as their team manager.  The discussion then turns to the finer details of cycling technique, including a detailed explanation of how crank length affects a rider’s ability to climb, sprint, and win. JV even describes the time he swapped cranks behind the back of his former team manager, Johan Bruyneel.  Next, the conversation turns to Rigoberto Urán, who finished second in the 2017 Tour de France. The Colombian’s diet at that year’s race included bananas and… bananas. Vaughters uses that example to illustrate how the natural and simple solution oftentimes bests all of the “advanced” nutrition expertise in the world—and how athletes often discover what works best for them and “solve their own equation.” That, and much more, in today’s episode of “Cycling in Alignment.” REFERENCES Book: “One-Way Ticket: Nine Lives on Two Wheels” https://www.amazon.com/One-Way-Ticket-Nine-Lives-Wheels/dp/0143134140 Coach Adrie Van Diemen http://www.webtrainer.com/nl/ Colby’s Site: http://www.colbypearce.com/ Email: CyclingInAlignment@FastLabs.com Instagram: https://www.instagram.com/cyclinginalignment/ Twitter: https://twitter.com/CyclinginAlign_ Facebook: https://www.facebook.com/cyclinginalignment-110271017351743 Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 30 Jun 2020 14:16:20 -0000 Jonathan Vaughters, CEO of EF Education First Pro Cycling Team full Fast Talk Labs Long-time friends, training partners, and competitors, Jonathan Vaughters and Colby Pearce have a deep racing history and relationship. With decades of experience in pro cycling, they have gained many insights about training, coaching, and the trajectory of the sport.  Colby and JV first discuss their early training techniques, taught to them by their first cycling coach, Adrie Van Diemen, a Dutch exercise physiologist now with UAE Team Emirates. Many of the techniques are now considered to be standard practice. The pair reminisce about how they were ahead of their time, in many ways, even though they didn’t realize it. Vaughters, who has coached many pro cyclists over the years, then gives examples of experiments gone right—and wrong—and how certain training regimens should be applied to certain types of athletes. He also openly discusses the conflict of interest in coaching athletes while also serving as their team manager.  The discussion then turns to the finer details of cycling technique, including a detailed explanation of how crank length affects a rider’s ability to climb, sprint, and win. JV even describes the time he swapped cranks behind the back of his former team manager, Johan Bruyneel.  Next, the conversation turns to Rigoberto Urán, who finished second in the 2017 Tour de France. The Colombian’s diet at that year’s race included bananas and… bananas. Vaughters uses that example to illustrate how the natural and simple solution oftentimes bests all of the “advanced” nutrition expertise in the world—and how athletes often discover what works best for them and “solve their own equation.” That, and much more, in today’s episode of “Cycling in Alignment.” REFERENCES Book: “One-Way Ticket: Nine Lives on Two Wheels” https://www.amazon.com/One-Way-Ticket-Nine-Lives-Wheels/dp/0143134140 Coach Adrie Van Diemen http://www.webtrainer.com/nl/ Colby’s Site: http://www.colbypearce.com/ Email: CyclingInAlignment@FastLabs.com Instagram: https://www.instagram.com/cyclinginalignment/ Twitter: https://twitter.com/CyclinginAlign_ Facebook: https://www.facebook.com/cyclinginalignment-110271017351743 Learn more about your ad choices. Visit megaphone.fm/adchoices Long-time friends, training partners, and competitors, Jonathan Vaughters and Colby Pearce have a deep racing history and relationship. With decades of experience in pro cycling, they have gained many insights about training, coaching, and the trajectory of the sport. 

Colby and JV first discuss their early training techniques, taught to them by their first cycling coach, Adrie Van Diemen, a Dutch exercise physiologist now with UAE Team Emirates. Many of the techniques are now considered to be standard practice. The pair reminisce about how they were ahead of their time, in many ways, even though they didn’t realize it.

Vaughters, who has coached many pro cyclists over the years, then gives examples of experiments gone right—and wrong—and how certain training regimens should be applied to certain types of athletes. He also openly discusses the conflict of interest in coaching athletes while also serving as their team manager. 

The discussion then turns to the finer details of cycling technique, including a detailed explanation of how crank length affects a rider’s ability to climb, sprint, and win. JV even describes the time he swapped cranks behind the back of his former team manager, Johan Bruyneel. 

Next, the conversation turns to Rigoberto Urán, who finished second in the 2017 Tour de France. The Colombian’s diet at that year’s race included bananas and… bananas. Vaughters uses that example to illustrate how the natural and simple solution oftentimes bests all of the “advanced” nutrition expertise in the world—and how athletes often discover what works best for them and “solve their own equation.”

That, and much more, in today’s episode of “Cycling in Alignment.”


REFERENCES

Book: “One-Way Ticket: Nine Lives on Two Wheels” https://www.amazon.com/One-Way-Ticket-Nine-Lives-Wheels/dp/0143134140

Coach Adrie Van Diemen http://www.webtrainer.com/nl/

Colby’s Site: http://www.colbypearce.com/

Email: CyclingInAlignment@FastLabs.com

Instagram: https://www.instagram.com/cyclinginalignment/

Twitter: https://twitter.com/CyclinginAlign_

Facebook: https://www.facebook.com/cyclinginalignment-110271017351743

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6097 no 117: Cornering and Descending with Emile Abraham https://fasttalk.libsyn.com/ft117-cornering-and-descending-with-emile-abraham Today we’ll hit the subjects of cornering and descending from many sides. Our main guest is Emile Abraham, who has racked up numerous wins because of his cornering and descending prowess, having grown up riding the twisty, steep roads of Trinidad and Tobago. Also in today’s episode, we hear from our friend and podcast colleague Colby Pearce, Petr Vakoc of the Alpecin-Fenix pro team, professional mountain biker Payson McElveen, and Kristen Legan, a coach and former cycling tech editor. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Jun 2020 06:00:00 -0000 Cornering and Descending with Emile Abraham full 117 Fast Talk Labs You might not think of cornering as science—after all, the title of this episode is the art of cornering—but today we’ll try to hit the subjects of cornering and descending from many sides. Obviously, there’s plenty of physics involved in... Today we’ll hit the subjects of cornering and descending from many sides. Our main guest is Emile Abraham, who has racked up numerous wins because of his cornering and descending prowess, having grown up riding the twisty, steep roads of Trinidad and Tobago. Also in today’s episode, we hear from our friend and podcast colleague Colby Pearce, Petr Vakoc of the Alpecin-Fenix pro team, professional mountain biker Payson McElveen, and Kristen Legan, a coach and former cycling tech editor. Learn more about your ad choices. Visit megaphone.fm/adchoices Today we’ll hit the subjects of cornering and descending from many sides. Our main guest is Emile Abraham, who has racked up numerous wins because of his cornering and descending prowess, having grown up riding the twisty, steep roads of Trinidad and Tobago. Also in today’s episode, we hear from our friend and podcast colleague Colby Pearce, Petr Vakoc of the Alpecin-Fenix pro team, professional mountain biker Payson McElveen, and Kristen Legan, a coach and former cycling tech editor.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5040 no 116: Q&A on the art of listening to your body, ketogenic diets, and the GLUT4 transporter, with guest coach Kristen Legan https://fasttalk.libsyn.com/116-qa-with-kristen-legan In today’s episode, we’ve invited Rambleur Rising coach and elite gravel racer Kristen Legan to help answer your many insightful questions. To give you a broader range of coaching opinions, Kristen joins Trevor and me to talk about the art of listening to your body, ketogenic diets, glucose transport, and much more. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Jun 2020 06:00:00 -0000 Q&A on the art of listening to your body, ketogenic diets, and the GLUT4 transporter, with guest coach Kristen Legan full 116 Fast Talk Labs In today’s episode, we’ve invited Rambleur Rising coach and elite gravel racer Kristen Legan to help answer your many insightful questions. To give you a broader range of coaching opinions, Kristen joins Trevor and me to talk about the art of... In today’s episode, we’ve invited Rambleur Rising coach and elite gravel racer Kristen Legan to help answer your many insightful questions. To give you a broader range of coaching opinions, Kristen joins Trevor and me to talk about the art of listening to your body, ketogenic diets, glucose transport, and much more. Learn more about your ad choices. Visit megaphone.fm/adchoices In today’s episode, we’ve invited Rambleur Rising coach and elite gravel racer Kristen Legan to help answer your many insightful questions. To give you a broader range of coaching opinions, Kristen joins Trevor and me to talk about the art of listening to your body, ketogenic diets, glucose transport, and much more.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4206 no 115: The MTB episode starring Payson McElveen, Geoff Kabush, Joe Lawwill, and Steve Neal https://fasttalk.libsyn.com/115-the-mtb-episode-starring-payson-mcelveen-geoff-kabush-joe-lawwill-and-steve-neal We're all about off-road today! Our all-star MTB lineup includes: - Payson McElveen, 2x cross-country marathon Ntl. champ & host of The Adventure Stache podcast - Geoff Kabush, 3x Olympian, 9x World Cup podium finisher & 9x Canadian cross-country Ntl. Champ - Joe Lawwill, raced MTB as a pro for 10 years & is now Shimano’s North American MTB marketing manager as well as an MTB skills coach - Steve Neal, former Canadian Ntl. MTB coach & co-owner of The Cycling Gym (online.thecyclinggym.com/)  Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Jun 2020 06:00:00 -0000 full 115 Fast Talk Labs Today, it’s all about performance off-road. Yes, we’re talking mountain bikes. And we’ve recruited some of the most talented folks in the sport to help us decipher this niche of cycling, from race craft, to technique, to training,... We're all about off-road today! Our all-star MTB lineup includes: - Payson McElveen, 2x cross-country marathon Ntl. champ & host of The Adventure Stache podcast - Geoff Kabush, 3x Olympian, 9x World Cup podium finisher & 9x Canadian cross-country Ntl. Champ - Joe Lawwill, raced MTB as a pro for 10 years & is now Shimano’s North American MTB marketing manager as well as an MTB skills coach - Steve Neal, former Canadian Ntl. MTB coach & co-owner of The Cycling Gym (online.thecyclinggym.com/)  Learn more about your ad choices. Visit megaphone.fm/adchoices We're all about off-road today! Our all-star MTB lineup includes: - Payson McElveen, 2x cross-country marathon Ntl. champ & host of The Adventure Stache podcast - Geoff Kabush, 3x Olympian, 9x World Cup podium finisher & 9x Canadian cross-country Ntl. Champ - Joe Lawwill, raced MTB as a pro for 10 years & is now Shimano’s North American MTB marketing manager as well as an MTB skills coach - Steve Neal, former Canadian Ntl. MTB coach & co-owner of The Cycling Gym (online.thecyclinggym.com/) 

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]]> 9038 no 114: Q&A on LSD Rides, Topical Bicarbonates, Group Rides, and Sugar https://fasttalk.libsyn.com/114-qa On today’s Q&A episode, we cover a broad spectrum of topics including sugar consumption and its health effects, safe rates to increase volume, the pros and cons of group rides, the efficacy of topical bicarbonate products, and much more. Reminder, you can record a question for us on a voice memo app on your phone and then email it to us at fasttalk@fastlabs.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Jun 2020 06:00:00 -0000 Q&A on LSD Rides, Topical Bicarbonates, Group Rides, and Sugar full 114 Fast Talk Labs On today’s Q&A episode, we cover a broad spectrum of topics including sugar consumption and its health effects, safe rates to increase volume, the pros and cons of group rides, the efficacy of topical bicarbonate products, and much more. Feeling... On today’s Q&A episode, we cover a broad spectrum of topics including sugar consumption and its health effects, safe rates to increase volume, the pros and cons of group rides, the efficacy of topical bicarbonate products, and much more. Reminder, you can record a question for us on a voice memo app on your phone and then email it to us at fasttalk@fastlabs.com. Learn more about your ad choices. Visit megaphone.fm/adchoices On today’s Q&A episode, we cover a broad spectrum of topics including sugar consumption and its health effects, safe rates to increase volume, the pros and cons of group rides, the efficacy of topical bicarbonate products, and much more. Reminder, you can record a question for us on a voice memo app on your phone and then email it to us at fasttalk@fastlabs.com.

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]]> 4245 no 113: The duration and intensity of rest periods is as critical as your intervals, with Sebastian Weber https://fasttalk.libsyn.com/113-intervals-are-only-as-good-as-their-corresponding-rest-periods-with-sebastian-weber We’ll start today’s show with a simple question, one that few athletes ask themselves: why do we have rest periods at all? Then Trevor and I will discuss the metabolic milieu that is “perturbed” during intervals. Our main guest is Sebastian Weber of INSCYD, and we’ll also hear from national champion Ruth Winder, Dr. Stephen Cheung, and Jared Berg. Sebastian is creating a webinar that will complement this episode as well, so please visit fastlabs.com/fasttalk113 for that once it's available. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 May 2020 06:00:00 -0000 The duration and intensity of rest periods is as critical as your intervals, with Sebastian Weber full 113 Fast Talk Labs When Trevor first mentioned he wanted to do an entire episode about rest periods between intervals, I teased him—I often tease him—for being so excited about a seemingly mundane topic. Little did I know we would have such a compelling conversation... We’ll start today’s show with a simple question, one that few athletes ask themselves: why do we have rest periods at all? Then Trevor and I will discuss the metabolic milieu that is “perturbed” during intervals. Our main guest is Sebastian Weber of INSCYD, and we’ll also hear from national champion Ruth Winder, Dr. Stephen Cheung, and Jared Berg. Sebastian is creating a webinar that will complement this episode as well, so please visit fastlabs.com/fasttalk113 for that once it's available. Learn more about your ad choices. Visit megaphone.fm/adchoices We’ll start today’s show with a simple question, one that few athletes ask themselves: why do we have rest periods at all? Then Trevor and I will discuss the metabolic milieu that is “perturbed” during intervals. Our main guest is Sebastian Weber of INSCYD, and we’ll also hear from national champion Ruth Winder, Dr. Stephen Cheung, and Jared Berg. Sebastian is creating a webinar that will complement this episode as well, so please visit fastlabs.com/fasttalk113 for that once it's available.

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]]> 7224 no 3: Allen Lim - Cultivating the Environment of Coaching https://fasttalk.libsyn.com/3-allen-lim-cultivating-the-environment-of-coaching Colby Pearce interviewing Dr. Allen Lim, founder of Skratch Labs, is today’s esteemed philosopher. REFERENCES: LUX camp is June 15th to July 15th. Dr. Allen Lim https://www.doctorallenlim.com Skratch Labs https://www.skratchlabs.com/ Dr. Stacy Sims https://www.drstacysims.com/ Chek https://chekinstitute.com/product/holistic-health-and-performance-for-women-e-learning/ Instagram: https://www.instagram.com/cyclinginalignment/ Facebook: https://www.facebook.com/cyclinginalignment-110271017351743 Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 27 May 2020 20:05:00 -0000 Allen Lim - Cultivating the Environment of Coaching bonus Fast Talk Labs Dr. Allen Lim, the founder of Skratch Labs, is today’s esteemed podcast philosopher on Cycling in Alignment with Colby Pearce. With his Ph.D. from the University of Colorado, Lim continues to pioneer new practices in sports physiology and applied... Colby Pearce interviewing Dr. Allen Lim, founder of Skratch Labs, is today’s esteemed philosopher. REFERENCES: LUX camp is June 15th to July 15th. Dr. Allen Lim https://www.doctorallenlim.com Skratch Labs https://www.skratchlabs.com/ Dr. Stacy Sims https://www.drstacysims.com/ Chek https://chekinstitute.com/product/holistic-health-and-performance-for-women-e-learning/ Instagram: https://www.instagram.com/cyclinginalignment/ Facebook: https://www.facebook.com/cyclinginalignment-110271017351743 Learn more about your ad choices. Visit megaphone.fm/adchoices Colby Pearce interviewing Dr. Allen Lim, founder of Skratch Labs, is today’s esteemed philosopher. REFERENCES: LUX camp is June 15th to July 15th. Dr. Allen Lim https://www.doctorallenlim.com Skratch Labs https://www.skratchlabs.com/ Dr. Stacy Sims https://www.drstacysims.com/ Chek https://chekinstitute.com/product/holistic-health-and-performance-for-women-e-learning/ Instagram: https://www.instagram.com/cyclinginalignment/ Facebook: https://www.facebook.com/cyclinginalignment-110271017351743

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]]> 5873 no 112: Q&A on HIT training, gut health, recovery, and CTL https://fasttalk.libsyn.com/fast-talk-ep-112-qampa-on-hit-training-gut-health-recovery-and-ctl Today, we’ll address several questions that we received from listeners via email, voicemail, and Twitter. The first question Coach Connor addresses is about interval work and HIIT exercises, which we use as a springboard to talk about the difference between HIIT and HIT workouts. Please take a moment to take our survey. As we consider the potential for new subscription offerings, we want to hear from our devoted listeners. Visit https://fastlabs.com/subscriptionsurvey! Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 May 2020 06:00:00 -0000 Q&A on HIT training, gut health, recovery, and CTL full 112 Fast Talk Labs Welcome to this Q&A episode of Fast Talk! Today, we’ll address several questions that we received from listeners via email, voicemail, and Twitter. Keep those questions coming! The first question Coach Connor addresses is about interval work and... Today, we’ll address several questions that we received from listeners via email, voicemail, and Twitter. The first question Coach Connor addresses is about interval work and HIIT exercises, which we use as a springboard to talk about the difference between HIIT and HIT workouts. Please take a moment to take our survey. As we consider the potential for new subscription offerings, we want to hear from our devoted listeners. Visit https://fastlabs.com/subscriptionsurvey! Learn more about your ad choices. Visit megaphone.fm/adchoices Today, we’ll address several questions that we received from listeners via email, voicemail, and Twitter. The first question Coach Connor addresses is about interval work and HIIT exercises, which we use as a springboard to talk about the difference between HIIT and HIT workouts. Please take a moment to take our survey. As we consider the potential for new subscription offerings, we want to hear from our devoted listeners. Visit https://fastlabs.com/subscriptionsurvey!

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]]> 3793 no CA 01: Introduction to Cycling in Alignment with Colby Pearce https://fasttalk.libsyn.com/ca-01-introduction-to-cycling-in-alignment-with-colby-pearce I’m your host, Colby Pearce. My goal is to help people express their highest potential by illuminating a path that enables alignment with truth. Ultimately, through this podcast, I aspire to provide a platform for useful insight and discussion around cycling and holistic health. Resources: www.industrytap.com/knowledge-doubling-every-12-months-soon-to-be-every-12-hours/3950 Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 19 May 2020 06:00:00 -0000 Introduction to Cycling in Alignment with Colby Pearce bonus Fast Talk Labs Welcome to Cycling in Alignment. I’m your host, Colby Pearce. My passion, dream, and goal is to help people express their highest potential by illuminating a path that enables alignment with truth and coherence in their lives. Ultimately, through... I’m your host, Colby Pearce. My goal is to help people express their highest potential by illuminating a path that enables alignment with truth. Ultimately, through this podcast, I aspire to provide a platform for useful insight and discussion around cycling and holistic health. Resources: www.industrytap.com/knowledge-doubling-every-12-months-soon-to-be-every-12-hours/3950 Learn more about your ad choices. Visit megaphone.fm/adchoices I’m your host, Colby Pearce. My goal is to help people express their highest potential by illuminating a path that enables alignment with truth. Ultimately, through this podcast, I aspire to provide a platform for useful insight and discussion around cycling and holistic health. Resources: www.industrytap.com/knowledge-doubling-every-12-months-soon-to-be-every-12-hours/3950

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]]> 3113 no 111: Busting myths about riding in the heat and cold, with Dr. Stephen Cheung https://fasttalk.libsyn.com/111-busting-myths-about-riding-in-the-heat-and-cold-with-dr-stephen-cheung We’re joined by Dr. Stephen Cheung, a professor in the kinesiology department of Brock University in St. Catharines, Ontario. He is one of the world’s preeminent environmental physiologists, and studies how humans perform in extreme conditions. We’ll also hear from Nick Legan, Shimano’s road brand manager, and Whitney Garcia, former pro triathlete. In this time of online symposiums, Dr. Cheung is organizing a “Virtual Environmental Ergonomics” series. For more info, visit www.icee2021.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 May 2020 06:00:00 -0000 Busting myths about riding in the heat and cold, with Dr. Stephen Cheung full 111 Fast Talk Labs Ah, here at Fast Talk we love a good myth. More than that, we like busting them. From the age-old myth about sleeping in a room with plants, to the myth of lactic acid, Coach Connor and I enjoy applying science to firmly-held beliefs and turning... We’re joined by Dr. Stephen Cheung, a professor in the kinesiology department of Brock University in St. Catharines, Ontario. He is one of the world’s preeminent environmental physiologists, and studies how humans perform in extreme conditions. We’ll also hear from Nick Legan, Shimano’s road brand manager, and Whitney Garcia, former pro triathlete. In this time of online symposiums, Dr. Cheung is organizing a “Virtual Environmental Ergonomics” series. For more info, visit www.icee2021.com. Learn more about your ad choices. Visit megaphone.fm/adchoices We’re joined by Dr. Stephen Cheung, a professor in the kinesiology department of Brock University in St. Catharines, Ontario. He is one of the world’s preeminent environmental physiologists, and studies how humans perform in extreme conditions. We’ll also hear from Nick Legan, Shimano’s road brand manager, and Whitney Garcia, former pro triathlete. In this time of online symposiums, Dr. Cheung is organizing a “Virtual Environmental Ergonomics” series. For more info, visit www.icee2021.com.

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]]> 7437 no Introducing Cycling in Alignment with Colby Pearce https://fasttalk.libsyn.com/introducing-cycling-in-alignment-with-colby-pearce Hey Fast Talk listeners. We're proud to introduce the latest addition to Fast Labs. The Cycling in Alignment podcast is the brainchild of Colby Pearce, U.S. Olympic track cyclist and Hour Record holder. Colby has been a Steve Hogg Certified bike fitter for the past decade, working with elite athletes and teams. The minutiae of cycling and riding technique are just part of the story he shares. Alignment with nature and treating the sport as a practice are a couple of the philosophies that will be discussed. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 12 May 2020 06:00:00 -0000 Introducing Cycling in Alignment with Colby Pearce bonus Fast Talk Labs Hey Fast Talk listeners. We're proud to introduce the latest podcast addition to the Fast Labs family, a new show dedicated to a holistic approach to cycling. The Cycling in Alignment podcast is the brainchild of Colby Pearce, a U.S. Olympic track... Hey Fast Talk listeners. We're proud to introduce the latest addition to Fast Labs. The Cycling in Alignment podcast is the brainchild of Colby Pearce, U.S. Olympic track cyclist and Hour Record holder. Colby has been a Steve Hogg Certified bike fitter for the past decade, working with elite athletes and teams. The minutiae of cycling and riding technique are just part of the story he shares. Alignment with nature and treating the sport as a practice are a couple of the philosophies that will be discussed. Learn more about your ad choices. Visit megaphone.fm/adchoices Hey Fast Talk listeners. We're proud to introduce the latest addition to Fast Labs. The Cycling in Alignment podcast is the brainchild of Colby Pearce, U.S. Olympic track cyclist and Hour Record holder. Colby has been a Steve Hogg Certified bike fitter for the past decade, working with elite athletes and teams. The minutiae of cycling and riding technique are just part of the story he shares. Alignment with nature and treating the sport as a practice are a couple of the philosophies that will be discussed.

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]]> 142 no 110: Off-the-bike workouts for optimal physical and mental performance https://fasttalk.libsyn.com/110-off-the-bike-workouts-for-physical-and-mental-performance Getting off our bikes is the last thing most cyclists want to do. That, however, is just what we’re recommending in today’s episode of Fast Talk. We'll hear from former pro and longtime endurance coach Julie Young; RedBull athlete, MTB marathon national champ, and host of The Adventure Stache podcast, Payson McElveen; Petr Vakoc of the Alepcin-Fenix team; and Steve Neal, endurance coach and the co-owner of the Cycling Gym. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 May 2020 06:00:00 -0000 Off-the-bike workouts for optimal physical and mental performance full 110 Fast Talk Labs Getting off our bikes is the last thing most cyclists want to do. That, however, is just what we’re recommending in today’s episode of Fast Talk. Whether for overall health, improving performance and fitness, gaining athleticism, or getting a... Getting off our bikes is the last thing most cyclists want to do. That, however, is just what we’re recommending in today’s episode of Fast Talk. We'll hear from former pro and longtime endurance coach Julie Young; RedBull athlete, MTB marathon national champ, and host of The Adventure Stache podcast, Payson McElveen; Petr Vakoc of the Alepcin-Fenix team; and Steve Neal, endurance coach and the co-owner of the Cycling Gym. Learn more about your ad choices. Visit megaphone.fm/adchoices Getting off our bikes is the last thing most cyclists want to do. That, however, is just what we’re recommending in today’s episode of Fast Talk. We'll hear from former pro and longtime endurance coach Julie Young; RedBull athlete, MTB marathon national champ, and host of The Adventure Stache podcast, Payson McElveen; Petr Vakoc of the Alepcin-Fenix team; and Steve Neal, endurance coach and the co-owner of the Cycling Gym.

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]]> 2297 no 109: The metabolic cost of your rides—is it the same for everyone? https://fasttalk.libsyn.com/fast-talk-ep-109-the-metabolic-cost-of-your-ridesis-it-the-same-for-everyone Today we have a classic, complex, Coach Connor special. We ask a question not many other physiologists are asking: Is an amateur’s zone 2 ride (in a five-zone model) as physiologically taxing as a pro’s zone 2 ride? We’ll discuss what that means in much more detail with today’s main guest Dr. Iñigo San Millan, lead physiologist for the UAE-Emirates WorldTour team. We’ll also hear from physiologists Dr. Stephen Seiler and Jared Berg; Xert creator Armando Mastracci, and Mitchelton-Scott's Brent Boo Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Apr 2020 06:00:00 -0000 The metabolic cost of your rides—is it the same for everyone? full 109 Fast Talk Labs Today we have a classic, complex, Coach Connor special. We ask a question not many other physiologists are asking: Is an amateur’s zone 2 ride (in a five-zone model) as physiologically taxing as a pro’s zone 2 ride? To put it another way, if a... Today we have a classic, complex, Coach Connor special. We ask a question not many other physiologists are asking: Is an amateur’s zone 2 ride (in a five-zone model) as physiologically taxing as a pro’s zone 2 ride? We’ll discuss what that means in much more detail with today’s main guest Dr. Iñigo San Millan, lead physiologist for the UAE-Emirates WorldTour team. We’ll also hear from physiologists Dr. Stephen Seiler and Jared Berg; Xert creator Armando Mastracci, and Mitchelton-Scott's Brent Boo Learn more about your ad choices. Visit megaphone.fm/adchoices Today we have a classic, complex, Coach Connor special. We ask a question not many other physiologists are asking: Is an amateur’s zone 2 ride (in a five-zone model) as physiologically taxing as a pro’s zone 2 ride? We’ll discuss what that means in much more detail with today’s main guest Dr. Iñigo San Millan, lead physiologist for the UAE-Emirates WorldTour team. We’ll also hear from physiologists Dr. Stephen Seiler and Jared Berg; Xert creator Armando Mastracci, and Mitchelton-Scott's Brent Boo

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]]> 5130 no 108: Q and A on TSS, training at altitude; plus exercise physiology resources https://fasttalk.libsyn.com/108-q-and-a-on-tss-training-at-altitude-and-exercise-physiology-resources We have received so many great questions about TSS, or Training Stress Score, that we wanted to look at this popular metric from several angles. Most of today’s episode is devoted to those questions, and stay tuned for a future episode where we’ll take an even closer look at TSS. There isn’t a single answer as to the best use of TSS, or how effective it is for your overall planning. Some people might rely heavily on it, while others see it as a single tool, in a much larger toolbox, to be used spari Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Apr 2020 06:00:00 -0000 Q and A on TSS, training at altitude; plus exercise physiology resources full 108 Fast Talk Labs We’ve received so many great questions about TSS, or Training Stress Score, that we wanted to look at this popular metric from several angles. Most of today’s episode is devoted to those questions; and stay tuned for a future episode where we’ll... We have received so many great questions about TSS, or Training Stress Score, that we wanted to look at this popular metric from several angles. Most of today’s episode is devoted to those questions, and stay tuned for a future episode where we’ll take an even closer look at TSS. There isn’t a single answer as to the best use of TSS, or how effective it is for your overall planning. Some people might rely heavily on it, while others see it as a single tool, in a much larger toolbox, to be used spari Learn more about your ad choices. Visit megaphone.fm/adchoices We have received so many great questions about TSS, or Training Stress Score, that we wanted to look at this popular metric from several angles. Most of today’s episode is devoted to those questions, and stay tuned for a future episode where we’ll take an even closer look at TSS. There isn’t a single answer as to the best use of TSS, or how effective it is for your overall planning. Some people might rely heavily on it, while others see it as a single tool, in a much larger toolbox, to be used spari

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]]> 3834 no 107: How to race aggressively, with national road champion Ruth Winder https://fasttalk.libsyn.com/107-how-to-race-aggressively-with-national-road-champion-ruth-winder Today, we take a step away from the science, and talk tactics. When we’ll race again no one really knows. So we thought it would a great time to help our listeners at least daydream about racing with this episode. Specifically, we’re discussing how to be aggressive, when to be aggressive, in races. And we’re doing it with none other than the current national road champion, Ruth Winder, who we caught up with many months ago. Despite the halted season, we decided now was the time to release this episode Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Apr 2020 06:00:00 -0000 How to race aggressively, with national road champion Ruth Winder full 107 Fast Talk Labs Welcome everyone to Fast Talk, your source for the science of cycling performance. I'm your host Chris Case. Today, we take a step away from the science, and talk tactics. When we’ll race again no one really knows. So we thought it would a great... Today, we take a step away from the science, and talk tactics. When we’ll race again no one really knows. So we thought it would a great time to help our listeners at least daydream about racing with this episode. Specifically, we’re discussing how to be aggressive, when to be aggressive, in races. And we’re doing it with none other than the current national road champion, Ruth Winder, who we caught up with many months ago. Despite the halted season, we decided now was the time to release this episode Learn more about your ad choices. Visit megaphone.fm/adchoices Today, we take a step away from the science, and talk tactics. When we’ll race again no one really knows. So we thought it would a great time to help our listeners at least daydream about racing with this episode. Specifically, we’re discussing how to be aggressive, when to be aggressive, in races. And we’re doing it with none other than the current national road champion, Ruth Winder, who we caught up with many months ago. Despite the halted season, we decided now was the time to release this episode

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]]> 4075 no 106: Dr. Stephen Seiler on adjusting your training in a pandemic https://fasttalk.libsyn.com/106-dr-stephen-seiler-on-how-to-adjust-your-training-in-a-pandemic As promised, today in episode 106, we bring in Dr. Stephen Seiler, one of the world’s preeminent exercise physiologists, to discuss how to adjust your training now that the world is in a chronic state of disruption. We dive into our recommendations for reframing goals given your new focus. We’ll touch upon planning the rest of your season based upon those new goals. Finally, we’ll address the immunological repercussions of training, which are particularly important in the present. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 07 Apr 2020 14:13:00 -0000 Dr. Stephen Seiler on adjusting your training in a pandemic full 106 Fast Talk Labs As promised, today in episode 106, we bring in Dr. Stephen Seiler, one of the world’s preeminent exercise physiologists, to discuss how to adjust your training now that the world is in a chronic state of disruption. Obviously, this is new territory... As promised, today in episode 106, we bring in Dr. Stephen Seiler, one of the world’s preeminent exercise physiologists, to discuss how to adjust your training now that the world is in a chronic state of disruption. We dive into our recommendations for reframing goals given your new focus. We’ll touch upon planning the rest of your season based upon those new goals. Finally, we’ll address the immunological repercussions of training, which are particularly important in the present. Learn more about your ad choices. Visit megaphone.fm/adchoices As promised, today in episode 106, we bring in Dr. Stephen Seiler, one of the world’s preeminent exercise physiologists, to discuss how to adjust your training now that the world is in a chronic state of disruption. We dive into our recommendations for reframing goals given your new focus. We’ll touch upon planning the rest of your season based upon those new goals. Finally, we’ll address the immunological repercussions of training, which are particularly important in the present.

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]]> 4094 no 105: Psychological tools to deal with disappointment, defeat, and uncertainty—lessons for cyclists (or anyone living through a pandemic), with Julie Emmerman https://fasttalk.libsyn.com/fast-talk-ep-105-psychological-tools-to-deal-with-disappointment-defeat-and-uncertaintylessons-for-cyclists-or-anyone-living-through-a-pandemic-with-julie-emmerman In today's episode, we address how to effectively and constructively deal with these emotions: the lessons will, of course, help both with dealing with the uncertainty of a pandemic and with addressing the emotional rollercoaster that is bike racing. Next week, with the help of Dr. Stephen Seiler, exercise physiologist extraordinaire, we’ll discuss ways to properly adjust your training. https://www.calm.com/ https://www.headspace.com/headspace-meditation-app Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 31 Mar 2020 14:23:00 -0000 Psychological tools to deal with disappointment, defeat, and uncertainty—lessons for cyclists (or anyone living through a pandemic), with Julie Emmerman full 105 Fast Talk Labs It goes without saying that we are living in a time defined by disruption—loss, disappointment, confusion, and far too much uncertainty. I think it’s safe to assume those emotions are universal; each of us has been impacted by the current pandemic... In today's episode, we address how to effectively and constructively deal with these emotions: the lessons will, of course, help both with dealing with the uncertainty of a pandemic and with addressing the emotional rollercoaster that is bike racing. Next week, with the help of Dr. Stephen Seiler, exercise physiologist extraordinaire, we’ll discuss ways to properly adjust your training. https://www.calm.com/ https://www.headspace.com/headspace-meditation-app Learn more about your ad choices. Visit megaphone.fm/adchoices In today's episode, we address how to effectively and constructively deal with these emotions: the lessons will, of course, help both with dealing with the uncertainty of a pandemic and with addressing the emotional rollercoaster that is bike racing. Next week, with the help of Dr. Stephen Seiler, exercise physiologist extraordinaire, we’ll discuss ways to properly adjust your training. https://www.calm.com/ https://www.headspace.com/headspace-meditation-app

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]]> 2220 no 104: Bonus Q and A on respiratory exchange, using commutes effectively, and life-training balance https://fasttalk.libsyn.com/104-bonus-q-and-a-on-respiratory-exchange-using-commutes-effectively-and-life-training-balance Today, in episode 104, we wanted to give you something you’ve come to love about Fast Talk: a discussion on the science of training, and specifically answering your training questions. We take on 3 questions and cover details about respiratory exchange rates in relation to VO2max testing; we also discuss how to most effectively use your bike commute for training purposes; and finally, we address the always important, always challenging question of how to balance life with training. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Mar 2020 16:42:00 -0000 Bonus Q and A on respiratory exchange, using commutes effectively, and life-training balance full 104 Fast Talk Labs Why new music now? Well, as mentioned in our last episode, we no longer co-release Fast Talk through the VeloNews channel. We are exclusively publishing through the Fast Talk channel, so tell all your friends, teammates, riding buddies, and coaches to... Today, in episode 104, we wanted to give you something you’ve come to love about Fast Talk: a discussion on the science of training, and specifically answering your training questions. We take on 3 questions and cover details about respiratory exchange rates in relation to VO2max testing; we also discuss how to most effectively use your bike commute for training purposes; and finally, we address the always important, always challenging question of how to balance life with training. Learn more about your ad choices. Visit megaphone.fm/adchoices Today, in episode 104, we wanted to give you something you’ve come to love about Fast Talk: a discussion on the science of training, and specifically answering your training questions. We take on 3 questions and cover details about respiratory exchange rates in relation to VO2max testing; we also discuss how to most effectively use your bike commute for training purposes; and finally, we address the always important, always challenging question of how to balance life with training.

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]]> 2360 no 103: Fast Talk's origins and future - a special episode as we say goodbye to VeloNews https://fasttalk.libsyn.com/103-fast-talks-origins-and-futurea-special-episode-as-we-say-goodbye-to-velonews These are special times, challenging times, and this is a special edition of Fast Talk. This is the last episode of Fast Talk to be co-released on the VeloNews channel. As a way to say goodbye to our good friends at VeloNews, we invited editor-in-chief Fred Dreier to join us on the show to interview both Trevor and me, about Fast Talk—where we’ve been, where we’re going, and to discuss some of the highlights from our long history together. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 24 Mar 2020 06:00:00 -0000 Fast Talk's origins and future - a special episode as we say goodbye to VeloNews full 103 Fast Talk Labs These are special times, challenging times, and this is a special edition of Fast Talk. And I say that not because we discuss COVID-19 in this episode, but because this is the last episode of Fast Talk to be co-released on the VeloNews channel. For... These are special times, challenging times, and this is a special edition of Fast Talk. This is the last episode of Fast Talk to be co-released on the VeloNews channel. As a way to say goodbye to our good friends at VeloNews, we invited editor-in-chief Fred Dreier to join us on the show to interview both Trevor and me, about Fast Talk—where we’ve been, where we’re going, and to discuss some of the highlights from our long history together. Learn more about your ad choices. Visit megaphone.fm/adchoices These are special times, challenging times, and this is a special edition of Fast Talk. This is the last episode of Fast Talk to be co-released on the VeloNews channel. As a way to say goodbye to our good friends at VeloNews, we invited editor-in-chief Fred Dreier to join us on the show to interview both Trevor and me, about Fast Talk—where we’ve been, where we’re going, and to discuss some of the highlights from our long history together.

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]]> 3420 no 102: Performance Psychology with Julie Emmerman, Payson McElveen, and Grant Holicky https://fasttalk.libsyn.com/102-performance-psychology-with-julie-emmerman-payson-mcelveen-and-grant-holicky As the world is fixated on the spread of COVID-19, many of us are feeling various amounts of stress & anxiety. These are challenging times. By coincidence, we recorded & planned to release today an episode on performance psychology with Julie Emmerman, specifically on the principles of confidence, resilience, the power of reframing, self-talk, etc. There are immense lessons to be learned in this episode that are applicable both to riding your bike faster, and living your life in a more healthy, mindful way. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 17 Mar 2020 06:00:00 -0000 102 // Performance Psychology with Julie Emmerman, Payson McElveen, and Grant Holicky full 102 Fast Talk Labs As the world’s attention is fixated on the spread of COVID-19, many of us are feeling various amounts of stress and anxiety. We want to acknowledge that fact; these are challenging times. By coincidence, we recorded and planned to release today an... As the world is fixated on the spread of COVID-19, many of us are feeling various amounts of stress & anxiety. These are challenging times. By coincidence, we recorded & planned to release today an episode on performance psychology with Julie Emmerman, specifically on the principles of confidence, resilience, the power of reframing, self-talk, etc. There are immense lessons to be learned in this episode that are applicable both to riding your bike faster, and living your life in a more healthy, mindful way. Learn more about your ad choices. Visit megaphone.fm/adchoices As the world is fixated on the spread of COVID-19, many of us are feeling various amounts of stress & anxiety. These are challenging times. By coincidence, we recorded & planned to release today an episode on performance psychology with Julie Emmerman, specifically on the principles of confidence, resilience, the power of reframing, self-talk, etc. There are immense lessons to be learned in this episode that are applicable both to riding your bike faster, and living your life in a more healthy, mindful way.

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]]> 6504 no 101: Zones are a range, not a specific number, with an all-star cast of guests https://fasttalk.libsyn.com/101-the-big-picturefocus-on-ranges-not-target-numbers Training Zones are Ranges for a reason. Today we hear from a vast array of former guests, including:  - Colby Pearce, time trialist, coach & bike fitting expert - Dr. Stephen Seiler, one of the world’s leading sports physiologists - Sepp Kuss, pro cyclist with Jumbo-Visma - Toms Skujins, pro cyclist with Trek-Segafredo - Dr. Andy Coggan & Dr. Stephen McGregor, leading exercise physiologists - Hunter Allen, leading cycling coach - Sebastian Webber, lead scientist at INSCYD & el Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 10 Mar 2020 06:00:00 -0000 Zones are a range, not a specific number, with an all-star cast of guests full 101 Fast Talk Labs We’re incredibly lucky here at Fast Labs to be able to talk with some of the most intelligent physiologists, coaches, and athletes about training, and sport science generally, on a weekly basis. We glean so much insightful... Training Zones are Ranges for a reason. Today we hear from a vast array of former guests, including:  - Colby Pearce, time trialist, coach & bike fitting expert - Dr. Stephen Seiler, one of the world’s leading sports physiologists - Sepp Kuss, pro cyclist with Jumbo-Visma - Toms Skujins, pro cyclist with Trek-Segafredo - Dr. Andy Coggan & Dr. Stephen McGregor, leading exercise physiologists - Hunter Allen, leading cycling coach - Sebastian Webber, lead scientist at INSCYD & el Learn more about your ad choices. Visit megaphone.fm/adchoices Training Zones are Ranges for a reason. Today we hear from a vast array of former guests, including:  - Colby Pearce, time trialist, coach & bike fitting expert - Dr. Stephen Seiler, one of the world’s leading sports physiologists - Sepp Kuss, pro cyclist with Jumbo-Visma - Toms Skujins, pro cyclist with Trek-Segafredo - Dr. Andy Coggan & Dr. Stephen McGregor, leading exercise physiologists - Hunter Allen, leading cycling coach - Sebastian Webber, lead scientist at INSCYD & el

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]]> 4857 no 100: Dr. Stephen Seiler: The Past, Present, and Future of Polarized Training https://fasttalk.libsyn.com/100-dr-stephen-seiler-the-past-present-and-future-of-polarized-training Today in episode 100, we get nearly two hours of Dr. Seiler. Our conversation is very natural, casual even, but there are so many moments of enlightenment and clarity. We learn about the inception of the polarized method, from the creator himself. We discuss Dr. Seiler’s current research on the all-important aerobic threshold. And we jaw about the future of sport science. Get ready for the wisdom to drop. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 03 Mar 2020 07:00:00 -0000 Dr. Stephen Seiler: The Past, Present, and Future of Polarized Training full 100 Fast Talk Labs Welcome to episode 100 with Dr. Stephen Seiler! We are so proud to have now brought 100 episodes of our passion for the bike to you! Thanks to all of you for coming along with us as we’ve interviewed some of the best physiologists, nutritionists,... Today in episode 100, we get nearly two hours of Dr. Seiler. Our conversation is very natural, casual even, but there are so many moments of enlightenment and clarity. We learn about the inception of the polarized method, from the creator himself. We discuss Dr. Seiler’s current research on the all-important aerobic threshold. And we jaw about the future of sport science. Get ready for the wisdom to drop. Learn more about your ad choices. Visit megaphone.fm/adchoices Today in episode 100, we get nearly two hours of Dr. Seiler. Our conversation is very natural, casual even, but there are so many moments of enlightenment and clarity. We learn about the inception of the polarized method, from the creator himself. We discuss Dr. Seiler’s current research on the all-important aerobic threshold. And we jaw about the future of sport science. Get ready for the wisdom to drop.

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]]> 6588 no 99: Training Triathlon as One Sport with Three Disciplines, with Melanie McQuaid and Whitney Garcia https://fasttalk.libsyn.com/99-training-triathlon-as-one-sport-with-three-disciplines-with-melanie-mcquaid-and-whitney-garcia Swim, bike, run. For our guests today putting these disciplines together represents a good day's work. Our primary guest is Melanie McQuaid, the first person to win the XTERRA world championship 3 times. She is now a triathlon coach in Canada, and she joins us to get specific and scientific about training 3 disciplines. We’re also joined by former pro triathlete Whitney Garcia. Because of her path to the sport, Whitney offers clear insight into the training dos and don’ts. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 25 Feb 2020 07:00:00 -0000 Training Triathlon as One Sport with Three Disciplines, with Melanie McQuaid and Whitney Garcia full 99 Fast Talk Labs Swim, bike, run. I can do two of these things well. The third could cause my death. For our guests today, however, putting these disciplines together represents a good day's work. Of course, I'm talking about triathlon. And while Fast Talk has always... Swim, bike, run. For our guests today putting these disciplines together represents a good day's work. Our primary guest is Melanie McQuaid, the first person to win the XTERRA world championship 3 times. She is now a triathlon coach in Canada, and she joins us to get specific and scientific about training 3 disciplines. We’re also joined by former pro triathlete Whitney Garcia. Because of her path to the sport, Whitney offers clear insight into the training dos and don’ts. Learn more about your ad choices. Visit megaphone.fm/adchoices Swim, bike, run. For our guests today putting these disciplines together represents a good day's work. Our primary guest is Melanie McQuaid, the first person to win the XTERRA world championship 3 times. She is now a triathlon coach in Canada, and she joins us to get specific and scientific about training 3 disciplines. We’re also joined by former pro triathlete Whitney Garcia. Because of her path to the sport, Whitney offers clear insight into the training dos and don’ts.

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]]> 6414 no OC 03: #BestRetirementEver with Meredith Miller, plus 'cross and badass women https://fasttalk.libsyn.com/oc-03-bestretirementever-with-meredith-miller-plus-cross-and-badass-women Today, my guest is Meredith Miller. She may say she's "retired" from racing, but she absolutely has not retired from the sport. She is now the Rapha Cycling Club Chapter Coordinator in Boulder. She also works with USA Cycling as a coach and mentor in cyclocross. As a competitive athlete, she was the U.S. national road champion as well as co-owner and rider for the Noosa cyclocross team. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 19 Feb 2020 07:00:00 -0000 Off Course // #BestRetirementEver with Meredith Miller, plus 'cross and badass women full Fast Talk Labs Fast Talk Listeners, this is the final episode of Off Course that we will be uploading to this channel. Subscribe to Off Course on your favorite podcast app in order to keep listening to interviews like this. Today, my guest is Meredith Miller. She... Today, my guest is Meredith Miller. She may say she's "retired" from racing, but she absolutely has not retired from the sport. She is now the Rapha Cycling Club Chapter Coordinator in Boulder. She also works with USA Cycling as a coach and mentor in cyclocross. As a competitive athlete, she was the U.S. national road champion as well as co-owner and rider for the Noosa cyclocross team. Learn more about your ad choices. Visit megaphone.fm/adchoices Today, my guest is Meredith Miller. She may say she's "retired" from racing, but she absolutely has not retired from the sport. She is now the Rapha Cycling Club Chapter Coordinator in Boulder. She also works with USA Cycling as a coach and mentor in cyclocross. As a competitive athlete, she was the U.S. national road champion as well as co-owner and rider for the Noosa cyclocross team.

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]]> 4403 no 98: Bonus Q and A on Interval Intensity, Dirty Kanza Training, and Muscle Fiber Recruitment https://fasttalk.libsyn.com/98-bonus-q-and-a-on-interval-intensity-dirty-kanza-training-and-muscle-fiber-recruitment First, Peter B., thanks for asking us about intervals. We hope our dissection of the dreaded 4x8s is helpful! Enjoy Trevor’s graphs & analysis. Next, David S. brought up a really good point: How do you adequately train for Dirty Kanza, when you live in an area that doesn’t offer the rugged terrain you’ll be faced with on race-day? Finally, Jeremiah B., you know we love to talk about when to train in Zone 1, Zone 2 & so on, in the polarized model. Thanks for your question about cardiac drift. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 18 Feb 2020 07:00:00 -0000 98: Bonus Q and A on Interval Intensity, Dirty Kanza Training, and Muscle Fiber Recruitment full 98 Fast Talk Labs We’ve said it before, and we’ll keep saying it: Thank you for sending us questions. We are here for you and your training. Nothing is more fulfilling than knowing that the hours of research, study, and production of... First, Peter B., thanks for asking us about intervals. We hope our dissection of the dreaded 4x8s is helpful! Enjoy Trevor’s graphs & analysis. Next, David S. brought up a really good point: How do you adequately train for Dirty Kanza, when you live in an area that doesn’t offer the rugged terrain you’ll be faced with on race-day? Finally, Jeremiah B., you know we love to talk about when to train in Zone 1, Zone 2 & so on, in the polarized model. Thanks for your question about cardiac drift. Learn more about your ad choices. Visit megaphone.fm/adchoices First, Peter B., thanks for asking us about intervals. We hope our dissection of the dreaded 4x8s is helpful! Enjoy Trevor’s graphs & analysis. Next, David S. brought up a really good point: How do you adequately train for Dirty Kanza, when you live in an area that doesn’t offer the rugged terrain you’ll be faced with on race-day? Finally, Jeremiah B., you know we love to talk about when to train in Zone 1, Zone 2 & so on, in the polarized model. Thanks for your question about cardiac drift.

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]]> 2397 no 02 Chris Case: The Brain, The Body and the Love of Cycling https://fasttalk.libsyn.com/02-chris-case-the-brain-the-body-and-the-love-of-cycling Chris Case is the former managing editor of VeloNews & co-author of “The Haywire Heart." He spent a good part of his early career as a neuroscientist, from dissecting monkey brains to working with patients with schizophrenia. Whether you're in the throes of training for a multi-stage bike race, or you’re riding a trail with your kids, it’s important to keep cycling fun. We laugh about the charades of youth, & share insights into how we integrate our love of sport into a balanced and fulfilled life. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 12 Feb 2020 07:00:00 -0000 Chris Case: The Brain, The Body and the Love of Cycling bonus 99 Fast Talk Labs Part of the reason I created this podcast is to share the strong camaraderie and friendship that we enjoy as cyclists, swimmers, and runners, with you! This episode is a great glimpse into my relationship with Chris Case. Chris is the co-founder of... Chris Case is the former managing editor of VeloNews & co-author of “The Haywire Heart." He spent a good part of his early career as a neuroscientist, from dissecting monkey brains to working with patients with schizophrenia. Whether you're in the throes of training for a multi-stage bike race, or you’re riding a trail with your kids, it’s important to keep cycling fun. We laugh about the charades of youth, & share insights into how we integrate our love of sport into a balanced and fulfilled life. Learn more about your ad choices. Visit megaphone.fm/adchoices Chris Case is the former managing editor of VeloNews & co-author of “The Haywire Heart." He spent a good part of his early career as a neuroscientist, from dissecting monkey brains to working with patients with schizophrenia. Whether you're in the throes of training for a multi-stage bike race, or you’re riding a trail with your kids, it’s important to keep cycling fun. We laugh about the charades of youth, & share insights into how we integrate our love of sport into a balanced and fulfilled life.

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]]> 3711 no 97: Are You Stretching Too Much? Analysis with Menachem Brodie and Payson McElveen https://fasttalk.libsyn.com/97-stretching-too-much-analysis-with-menachem-brodie-and-payson-mcelveen Today our guest is Menachem Brodie. Menachem is the owner of Human Vortex Training & has over a decade of strength training and coaching experience. As you’ll hear in this episode, Menachem has graciously gifted a chapter of his new book, “The Vortex Method,” to Fast Talk listeners. Visit FastLabs.com/fasttalk97 to get your free download. Also coming on the podcast today is Red Bull athlete, and fellow podcaster, Payson McElveen. Check out his pod “The Adventure Stache." Visit Fa Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 11 Feb 2020 07:00:00 -0000 Are You Stretching Too Much? Analysis with Menachem Brodie and Payson McElveen full 97 Fast Talk Labs Are you stretching? Are you stretching too much? The core of episode 97 delves into the short and long term effects of stretching, differentiates between the athletes in various disciplines that should be stretching more, and who should be stretching... Today our guest is Menachem Brodie. Menachem is the owner of Human Vortex Training & has over a decade of strength training and coaching experience. As you’ll hear in this episode, Menachem has graciously gifted a chapter of his new book, “The Vortex Method,” to Fast Talk listeners. Visit FastLabs.com/fasttalk97 to get your free download. Also coming on the podcast today is Red Bull athlete, and fellow podcaster, Payson McElveen. Check out his pod “The Adventure Stache." Visit Fa Learn more about your ad choices. Visit megaphone.fm/adchoices Today our guest is Menachem Brodie. Menachem is the owner of Human Vortex Training & has over a decade of strength training and coaching experience. As you’ll hear in this episode, Menachem has graciously gifted a chapter of his new book, “The Vortex Method,” to Fast Talk listeners. Visit FastLabs.com/fasttalk97 to get your free download. Also coming on the podcast today is Red Bull athlete, and fellow podcaster, Payson McElveen. Check out his pod “The Adventure Stache." Visit Fa

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]]> 5143 no 96: Bonus Analysis on Pedaling Dynamics with Colby Pearce https://fasttalk.libsyn.com/96-bonus-analysis-on-pedaling-dynamics-with-colby-pearce Today we're pulling from the Fast Labs vault to hear from one of our favorite guests, Colby Pearce. When we asked him about pedal stroke technique, Colby gave us this monologue of gold. We are very happy to say that Colby is the newest member of the Fast Labs family. Look for his new show in the coming weeks. We also caught up with reigning U.S. national road race champion, Ruth Winder, of Trek-Segafredo for more on how to train the pedal stroke, on and off the bike. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 04 Feb 2020 07:00:00 -0000 Bonus Analysis on Pedaling Dynamics with Colby Pearce full 96 Fast Talk Labs Today we're pulling from the Fast Labs vault to hear from one of our favorite guests, Colby Pearce. We recently asked Colby a very simple question: Tell us what you know about the pedal stroke. We anticipated an intelligent, albeit relatively short... Today we're pulling from the Fast Labs vault to hear from one of our favorite guests, Colby Pearce. When we asked him about pedal stroke technique, Colby gave us this monologue of gold. We are very happy to say that Colby is the newest member of the Fast Labs family. Look for his new show in the coming weeks. We also caught up with reigning U.S. national road race champion, Ruth Winder, of Trek-Segafredo for more on how to train the pedal stroke, on and off the bike. Learn more about your ad choices. Visit megaphone.fm/adchoices Today we're pulling from the Fast Labs vault to hear from one of our favorite guests, Colby Pearce. When we asked him about pedal stroke technique, Colby gave us this monologue of gold. We are very happy to say that Colby is the newest member of the Fast Labs family. Look for his new show in the coming weeks. We also caught up with reigning U.S. national road race champion, Ruth Winder, of Trek-Segafredo for more on how to train the pedal stroke, on and off the bike.

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]]> 1378 no 95: Lennard Zinn and the Art of Tire Pressure https://fasttalk.libsyn.com/95-lennard-zinn-and-the-art-of-tire-pressure Today, with the help of two very talented technical gurus, Lennard Zinn and Nick Legan, we explain the complexities of the tire, tire pressure, and how those things lead to changes in comfort, grip, rolling resistance and much more. Follow us on Facebook, Twitter, and Instagram at @RealFastLabs. As always, we love your feedback. Email us at fasttalk@fastlabs.com or call 719-800-2112 and leave us a voicemail. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 28 Jan 2020 07:00:00 -0000 Lennard Zinn and the Art of Tire Pressure full 95 Fast Talk Labs Welcome to Fast Talk! Today in episode 95 we talk in-depth about the humble tire. Often neglected, frequently misunderstood, the lowly tire is a much more complicated piece of equipment than many people know. Today, with the help... Today, with the help of two very talented technical gurus, Lennard Zinn and Nick Legan, we explain the complexities of the tire, tire pressure, and how those things lead to changes in comfort, grip, rolling resistance and much more. Follow us on Facebook, Twitter, and Instagram at @RealFastLabs. As always, we love your feedback. Email us at fasttalk@fastlabs.com or call 719-800-2112 and leave us a voicemail. Learn more about your ad choices. Visit megaphone.fm/adchoices Today, with the help of two very talented technical gurus, Lennard Zinn and Nick Legan, we explain the complexities of the tire, tire pressure, and how those things lead to changes in comfort, grip, rolling resistance and much more. Follow us on Facebook, Twitter, and Instagram at @RealFastLabs. As always, we love your feedback. Email us at fasttalk@fastlabs.com or call 719-800-2112 and leave us a voicemail.

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]]> 4514 no 94: Bonus Q and A on Fasted Training, Goal Setting, and the Polarized Approach https://fasttalk.libsyn.com/94-bonus-q-and-a-on-fasted-training-goal-setting-and-the-polarized-approach Guess which one of our all-knowing hosts is an expert on Baby Yoda, and who hadn’t even heard of him until this recording? Or, more importantly, what is a palindrome? Welcome to our 2nd bonus episode of Fast Talk where Chris and Coach Connor are once again tackling your important questions! First is a question about training while fasting, then some goal-setting analysis, and finally some more discussion on the polarized approach. Submit your question: call 719-800-2112 or email fasttalk@fastlabs.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 21 Jan 2020 07:00:00 -0000 Bonus Q&A on Fasted Training, Goal Setting, and the Polarized Approach full 94 Fast Talk Labs Take a guess, which one of our all-knowing hosts is an expert on Baby Yoda, and who hadn’t even heard of him until this recording? Or, more importantly, what is a palindrome? Welcome to our second bonus episode of Fast Talk... Guess which one of our all-knowing hosts is an expert on Baby Yoda, and who hadn’t even heard of him until this recording? Or, more importantly, what is a palindrome? Welcome to our 2nd bonus episode of Fast Talk where Chris and Coach Connor are once again tackling your important questions! First is a question about training while fasting, then some goal-setting analysis, and finally some more discussion on the polarized approach. Submit your question: call 719-800-2112 or email fasttalk@fastlabs.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Guess which one of our all-knowing hosts is an expert on Baby Yoda, and who hadn’t even heard of him until this recording? Or, more importantly, what is a palindrome? Welcome to our 2nd bonus episode of Fast Talk where Chris and Coach Connor are once again tackling your important questions! First is a question about training while fasting, then some goal-setting analysis, and finally some more discussion on the polarized approach. Submit your question: call 719-800-2112 or email fasttalk@fastlabs.com.

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]]> 2244 no 93: Balancing sport and life, with Brent Bookwalter https://fasttalk.libsyn.com/93-balancing-sport-and-life-with-brent-bookwalter Today, we’re joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport. We don’t all deal with the issues related to pro cyclists’ in our own lives, there are common themes about self-care, and working to keep your passions alive that we can all relate to. Today we also spoke to coach Katie Compton, and two of our favorite coaches and soon-to-be Fast Labs podcast hosts, Grant Holicky & Colby Pearce. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Jan 2020 07:00:00 -0000 93: Balancing sport and life, with Brent Bookwalter full 93 Fast Talk Labs Hello and welcome to Fast Talk! I'm your host Chris Case. Today we have a great episode in store for you, with someone you’ve heard from many times before on Fast Talk. Today, we’re finally joined by Brent Bookwalter of... Today, we’re joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport. We don’t all deal with the issues related to pro cyclists’ in our own lives, there are common themes about self-care, and working to keep your passions alive that we can all relate to. Today we also spoke to coach Katie Compton, and two of our favorite coaches and soon-to-be Fast Labs podcast hosts, Grant Holicky & Colby Pearce. Learn more about your ad choices. Visit megaphone.fm/adchoices Today, we’re joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport. We don’t all deal with the issues related to pro cyclists’ in our own lives, there are common themes about self-care, and working to keep your passions alive that we can all relate to. Today we also spoke to coach Katie Compton, and two of our favorite coaches and soon-to-be Fast Labs podcast hosts, Grant Holicky & Colby Pearce.

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]]> 4325 no 92: Bonus Q and A on intensity vs. volume, overtraining, lab testing, and more https://fasttalk.libsyn.com/fast-talk-ep92-bonus-q-and-a-on-intensity-vs-volume-overtraining-lab-testing-and-more Welcome to this bonus episode of Fast Talk. These new episodes, which we’ll publish every other week, will run shorter than our regular episodes, and they’ll be geared toward answering your questions. All in all, they’ll contain the same great content you’ve come to expect from Fast Labs. If you have a question, give us a call at 719-800-2112 and a voicemail. If we can hear you loud and clear, we may include the recording in the show. As always, email us at fasttalk@fastlabs.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Jan 2020 07:00:00 -0000 Bonus Q&A on intensity vs. volume, overtraining, lab testing, and more full 92 Fast Talk Labs Hello and welcome to this bonus episode of Fast Talk. These new episodes, which we’ll publish every other week to supplement our flagship shows, will typically run a little shorter than our regular episodes, and they’ll also be more geared... Welcome to this bonus episode of Fast Talk. These new episodes, which we’ll publish every other week, will run shorter than our regular episodes, and they’ll be geared toward answering your questions. All in all, they’ll contain the same great content you’ve come to expect from Fast Labs. If you have a question, give us a call at 719-800-2112 and a voicemail. If we can hear you loud and clear, we may include the recording in the show. As always, email us at fasttalk@fastlabs.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to this bonus episode of Fast Talk. These new episodes, which we’ll publish every other week, will run shorter than our regular episodes, and they’ll be geared toward answering your questions. All in all, they’ll contain the same great content you’ve come to expect from Fast Labs. If you have a question, give us a call at 719-800-2112 and a voicemail. If we can hear you loud and clear, we may include the recording in the show. As always, email us at fasttalk@fastlabs.com.

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]]> 2182 no 91: Beyond the Data: Training is not only About Numbers https://fasttalk.libsyn.com/91-beyond-the-data-training-is-not-only-about-numbers In this episode, we're here to remind you that successful training is not determined by data and statics 100% of the time. Our main guest is former professional cyclist turned coach Julie Young, whose road racing career stretched over a decade with teams including Saturn and Timex. She continues to race and is currently part of the talented team behind the Kaiser Permanente Sports Medicine Endurance Lab in California. We’re also joined by Coach Steve Neal, as well as Trek-Segaf Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 03 Jan 2020 07:00:00 -0000 Beyond the Data: Training is not only About Numbers full 91 Fast Talk Labs Happy New Year’s, Fast Talk friends!  We are excited to be speeding into 2020 with our new company, Fast Labs. For starters, and due to popular demand, Fast Talk will now... In this episode, we're here to remind you that successful training is not determined by data and statics 100% of the time. Our main guest is former professional cyclist turned coach Julie Young, whose road racing career stretched over a decade with teams including Saturn and Timex. She continues to race and is currently part of the talented team behind the Kaiser Permanente Sports Medicine Endurance Lab in California. We’re also joined by Coach Steve Neal, as well as Trek-Segaf Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, we're here to remind you that successful training is not determined by data and statics 100% of the time. Our main guest is former professional cyclist turned coach Julie Young, whose road racing career stretched over a decade with teams including Saturn and Timex. She continues to race and is currently part of the talented team behind the Kaiser Permanente Sports Medicine Endurance Lab in California. We’re also joined by Coach Steve Neal, as well as Trek-Segaf

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]]> 4568 no 90: Innovative approaches to base training, with The Cycling Gym https://fasttalk.libsyn.com/90-innovative-approaches-to-base-training-with-the-cycling-gym Base training has traditionally been all about long, slow rides, but we've found some innovative approaches to improving training this time of year. Today, we’re discussing how best to deal with Base Season training challenges including poor weather and limited daylight. Our primary guests today are Andrew Randell and Steve Neal, the owners of Toronto's The Cycling Gym, joined by one of their athletes, Jeremiah Groen. We’ll also hear from pro roadie Erica Clevenger, as well as Lennard Zinn & Bruce Bir Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 20 Dec 2019 07:00:00 -0000 Innovative approaches to base training, with The Cycling Gym full 90 Fast Talk Labs Base training has traditionally been all about long, slow rides. But that's tough if you live in the northern hemisphere and you hate the cold, or lack the necessary equipment to ride safely outdoors when road conditions might be perilous and light is... Base training has traditionally been all about long, slow rides, but we've found some innovative approaches to improving training this time of year. Today, we’re discussing how best to deal with Base Season training challenges including poor weather and limited daylight. Our primary guests today are Andrew Randell and Steve Neal, the owners of Toronto's The Cycling Gym, joined by one of their athletes, Jeremiah Groen. We’ll also hear from pro roadie Erica Clevenger, as well as Lennard Zinn & Bruce Bir Learn more about your ad choices. Visit megaphone.fm/adchoices Base training has traditionally been all about long, slow rides, but we've found some innovative approaches to improving training this time of year. Today, we’re discussing how best to deal with Base Season training challenges including poor weather and limited daylight. Our primary guests today are Andrew Randell and Steve Neal, the owners of Toronto's The Cycling Gym, joined by one of their athletes, Jeremiah Groen. We’ll also hear from pro roadie Erica Clevenger, as well as Lennard Zinn & Bruce Bir

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]]> 4174 no 89: The Value of Physiological Testing with the University of Colorado Sports Medicine and Performance Center https://fasttalk.libsyn.com/the-value-of-physiological-testing-with-the-university-of-colorado-sports-medicine-and-performance-center This week’s show is about physiological testing. The result of a good test is a robust set of data specific to you, which can help you understand things like your true training zones & how well you can get up tough mountain climbs. Our guest is Jared Berg, exercise physiologist at the University of Colorado Sports Medicine & Performance Center. 2020 will be the year when Fast Labs expands beyond Fast Talk! Expect more from Colby Pearce & Grant Holicky soon. Check out www.FastLabs.com! Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 06 Dec 2019 22:00:00 -0000 The value of physiological testing, with the University of Colorado Performance Center full 89 Fast Talk Labs Riding on the gold standard Velotron in a lab and breathing into an uncomfortable facemask while a physiologist like our guest Jared Berg pokes your ear might not sound like a good time at all. Which is probably why Coach Connor can't get enough. But... This week’s show is about physiological testing. The result of a good test is a robust set of data specific to you, which can help you understand things like your true training zones & how well you can get up tough mountain climbs. Our guest is Jared Berg, exercise physiologist at the University of Colorado Sports Medicine & Performance Center. 2020 will be the year when Fast Labs expands beyond Fast Talk! Expect more from Colby Pearce & Grant Holicky soon. Check out www.FastLabs.com! Learn more about your ad choices. Visit megaphone.fm/adchoices This week’s show is about physiological testing. The result of a good test is a robust set of data specific to you, which can help you understand things like your true training zones & how well you can get up tough mountain climbs. Our guest is Jared Berg, exercise physiologist at the University of Colorado Sports Medicine & Performance Center. 2020 will be the year when Fast Labs expands beyond Fast Talk! Expect more from Colby Pearce & Grant Holicky soon. Check out www.FastLabs.com!

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]]> 5373 no 88: Season Planning for the Limited Racer, with Colby Pearce & Grant Holicky https://fasttalk.libsyn.com/fast-talk-ep-88-season-planning-for-the-limited-racer-with-colby-pearce-and-grant-holicky When we're racing only three or four times a year, do we still need to periodize our season? Can we be on form all year round? Today we'll dive into planning a season with limited racing, asking the questions: What can we learn from the pros? What can we not take from pros? Then we'll look at several scenarios, including having four or five races in a short time frame, four or five races that are spread out, a single focus event, and the non-racer who just likes to smash. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 22 Nov 2019 17:00:00 -0000 Season Planning for the Limited Racer, with Colby Pearce & Grant Holicky full 88 Fast Talk Labs We all understand that to race or ride our best, we need to periodize our season. That’s obvious and essential for a pro who’s racing upwards of 80 races in a season. Simply put, they wouldn’t survive if they went hard all the time: They need a... When we're racing only three or four times a year, do we still need to periodize our season? Can we be on form all year round? Today we'll dive into planning a season with limited racing, asking the questions: What can we learn from the pros? What can we not take from pros? Then we'll look at several scenarios, including having four or five races in a short time frame, four or five races that are spread out, a single focus event, and the non-racer who just likes to smash. Learn more about your ad choices. Visit megaphone.fm/adchoices When we're racing only three or four times a year, do we still need to periodize our season? Can we be on form all year round? Today we'll dive into planning a season with limited racing, asking the questions: What can we learn from the pros? What can we not take from pros? Then we'll look at several scenarios, including having four or five races in a short time frame, four or five races that are spread out, a single focus event, and the non-racer who just likes to smash.

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]]> 4276 no 87: Preventing injuries through strength and conditioning with Jess Elliott https://fasttalk.libsyn.com/87-preventing-injuries-through-strength-and-conditioning-with-jess-elliott In this episode of Fast Talk, we’re going to discuss four of the most common overuse and imbalance injuries in cyclists and how to address them with off-the-bike work and proper bike fit. Patellar tendinitis, pelvic obliquity, back pain, and thoracic kyphosis, are fancy terms that our today's guest, Jess Elliott, the owner of Tag Performance and University of Denver faculty member in Human Performance and Sports, will help you understand. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Nov 2019 17:00:00 -0000 Preventing injuries through strength and conditioning with Jess Elliott full 87 Fast Talk Labs Typically, when we hear the words “strength training,” we think of going into the gym, slapping some plates on a bar, and seeing what we can lift. The more, the better. But there’s a lot more to strength training than that, especially for those... In this episode of Fast Talk, we’re going to discuss four of the most common overuse and imbalance injuries in cyclists and how to address them with off-the-bike work and proper bike fit. Patellar tendinitis, pelvic obliquity, back pain, and thoracic kyphosis, are fancy terms that our today's guest, Jess Elliott, the owner of Tag Performance and University of Denver faculty member in Human Performance and Sports, will help you understand. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode of Fast Talk, we’re going to discuss four of the most common overuse and imbalance injuries in cyclists and how to address them with off-the-bike work and proper bike fit. Patellar tendinitis, pelvic obliquity, back pain, and thoracic kyphosis, are fancy terms that our today's guest, Jess Elliott, the owner of Tag Performance and University of Denver faculty member in Human Performance and Sports, will help you understand.

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]]> 6386 no 86: Listener Questions On Inflammation, Cardiac Drift, and Much More https://fasttalk.libsyn.com/86-listener-questions-on-inflammation-cardiac-drift-and-much-more We’ve received so many intriguing questions from our listeners, it was time to devote an entire episode to answering them. We appreciate the feedback, and generate many future podcast topics from your questions, so please keep them coming. You can always email us at fasttalk@fastlabs.com. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 25 Oct 2019 16:00:00 -0000 Listener Questions On Inflammation, Cardiac Drift, and Much More full 86 Fast Talk Labs We’ve received so many intriguing questions from our listeners, it was time to devote an entire episode to answering them. We appreciate the feedback, and generate many future podcast topics from your questions, so please keep them coming. You can... We’ve received so many intriguing questions from our listeners, it was time to devote an entire episode to answering them. We appreciate the feedback, and generate many future podcast topics from your questions, so please keep them coming. You can always email us at fasttalk@fastlabs.com. Learn more about your ad choices. Visit megaphone.fm/adchoices We’ve received so many intriguing questions from our listeners, it was time to devote an entire episode to answering them. We appreciate the feedback, and generate many future podcast topics from your questions, so please keep them coming. You can always email us at fasttalk@fastlabs.com.

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]]> 3913 no 85: Learning to trust the science with Dr. Jim Peterman https://fasttalk.libsyn.com/85-learning-to-trust-the-science-with-dr-jim-peterman In this episode of Fast Talk, we're going to cover: • Basic structure of a research study • Concepts needed to understand scientific research • Understanding scientific methods • Preferences among researchers • A study’s endpoints • The concept of the false null hypothesis Our primary guests are Dr. Jim Peterman, a professor of exercise physiology at Ball State University & Nate Wilson, a former elite U23 racer & head coach at Catalyst Coaching. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 11 Oct 2019 16:00:00 -0000 Learning to trust the science with Dr. Jim Peterman full 85 Fast Talk Labs Here on Fast Talk, we’ve been known to periodically quote a study or two. While in the past, athletes mostly figured out their training by trial and error or what felt right, nowadays, in this era of marginal gains, no coach or serious athlete can... In this episode of Fast Talk, we're going to cover: • Basic structure of a research study • Concepts needed to understand scientific research • Understanding scientific methods • Preferences among researchers • A study’s endpoints • The concept of the false null hypothesis Our primary guests are Dr. Jim Peterman, a professor of exercise physiology at Ball State University & Nate Wilson, a former elite U23 racer & head coach at Catalyst Coaching. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode of Fast Talk, we're going to cover: • Basic structure of a research study • Concepts needed to understand scientific research • Understanding scientific methods • Preferences among researchers • A study’s endpoints • The concept of the false null hypothesis Our primary guests are Dr. Jim Peterman, a professor of exercise physiology at Ball State University & Nate Wilson, a former elite U23 racer & head coach at Catalyst Coaching.

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]]> 6328 no 84: Pro training tips with George Bennett https://fasttalk.libsyn.com/84-pro-training-tips-with-george-bennett We sit down with George Bennett of the Jumbo-Visma WorldTour team to get a better understanding of how pros at the highest level of the sport train, and what amateurs can learn from those methods. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 27 Sep 2019 16:00:00 -0000 Pro training tips with George Bennett full 84 Fast Talk Labs A few episodes back, Trevor and I interviewed George Bennett of Jumbo-Visma, who at one point was sitting fourth at this year’s Tour de France. At the time, we talked with George about the importance of recovery and adaptation. In the course of that... We sit down with George Bennett of the Jumbo-Visma WorldTour team to get a better understanding of how pros at the highest level of the sport train, and what amateurs can learn from those methods. Learn more about your ad choices. Visit megaphone.fm/adchoices We sit down with George Bennett of the Jumbo-Visma WorldTour team to get a better understanding of how pros at the highest level of the sport train, and what amateurs can learn from those methods.

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]]> 3859 no 83: Training the Gut with Asker Jeukendrup https://fasttalk.libsyn.com/training-the-gut-with-asker-jeukendrup Today on Fast talk we’re diving into nutritional training: 1. Scientific approach to figuring out carb needs 2. G.I. distress 3. Race nutrition 4. Why most people can only absorb 60g of carbs/hour 5. Best mix of carbs to improve absorption 6. Dedicating time every week to training your gut 7. Potential health concerns, microbiome, and l-glutamine We're joined by Dr. Asker Jeukendrup, as well as Katie Compton, Colby Pearce & Ryan Kohler. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 13 Sep 2019 16:00:00 -0000 Training the Gut with Asker Jeukendrup full 83 Fast Talk Labs Just ask any Tour de France rider who’s frequently burning 5000 calories or more per day about in-race nutrition and they’ll tell you that it’s both critical and tricky to get right. You can spend months getting your legs ready for your target... Today on Fast talk we’re diving into nutritional training: 1. Scientific approach to figuring out carb needs 2. G.I. distress 3. Race nutrition 4. Why most people can only absorb 60g of carbs/hour 5. Best mix of carbs to improve absorption 6. Dedicating time every week to training your gut 7. Potential health concerns, microbiome, and l-glutamine We're joined by Dr. Asker Jeukendrup, as well as Katie Compton, Colby Pearce & Ryan Kohler. Learn more about your ad choices. Visit megaphone.fm/adchoices Today on Fast talk we’re diving into nutritional training: 1. Scientific approach to figuring out carb needs 2. G.I. distress 3. Race nutrition 4. Why most people can only absorb 60g of carbs/hour 5. Best mix of carbs to improve absorption 6. Dedicating time every week to training your gut 7. Potential health concerns, microbiome, and l-glutamine We're joined by Dr. Asker Jeukendrup, as well as Katie Compton, Colby Pearce & Ryan Kohler.

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]]> 5287 no 82: The importance of adaptations, with George Bennett https://fasttalk.libsyn.com/82-the-importance-of-adaptations-with-george-bennett There’s a critical distinction between adaptation and recovery. In fact, sometimes what helps one, hurts the other. Recovery is about doing what you can so the legs are ready for your next workout. Adaptation is about the body repairing the damage caused by training—if the training provides enough stress, it will repair the system to come back stronger. But what’s good for that repair process may have you feeling less than perfect on the bike the next day. Learn more about your ad choices. Visit megaphone.fm/adchoices Sat, 31 Aug 2019 16:00:00 -0000 The importance of adaptations, with George Bennett full 82 Fast Talk Labs Recovery, recovery, recovery… you’ve heard us talk about it before. You’ve heard a lot of our guests preach about its importance. We’ve emphasized again and again how one of the biggest mistakes athletes make is to not get enough recovery.... There’s a critical distinction between adaptation and recovery. In fact, sometimes what helps one, hurts the other. Recovery is about doing what you can so the legs are ready for your next workout. Adaptation is about the body repairing the damage caused by training—if the training provides enough stress, it will repair the system to come back stronger. But what’s good for that repair process may have you feeling less than perfect on the bike the next day. Learn more about your ad choices. Visit megaphone.fm/adchoices There’s a critical distinction between adaptation and recovery. In fact, sometimes what helps one, hurts the other. Recovery is about doing what you can so the legs are ready for your next workout. Adaptation is about the body repairing the damage caused by training—if the training provides enough stress, it will repair the system to come back stronger. But what’s good for that repair process may have you feeling less than perfect on the bike the next day.

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]]> 5412 no 81: The Cyclocross episode with Coach Holicky, Katie Compton, Ellen Noble, and Maxx Chance https://fasttalk.libsyn.com/the-cross-episode-with-coach-holicky-katie-compton-ellen-noble-and-maxx-chance It’s been a long time coming, but Fast Talk is finally taking on cyclocross! Today on the pod: - Why cyclocross is so unique to the cycling world - What assets you need to be a good ‘cross rider - The short race season in cyclocross - Unique training side of cyclocross - ‘cross races - strategy, course inspection, & selecting gear Our primary guests today are Grant Holicky, one of his athletes Maxx Chance, Ellen Noble, and Katie Compton. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 16 Aug 2019 16:00:00 -0000 The Cyclocross episode with Coach Holicky, Katie Compton, Ellen Noble, and Maxx Chance full 81 Fast Talk Labs The Fast Talk Podcast is your source for the best training advice and most compelling insight on what it takes to become a better cyclist. Listen in as VeloNews managing editor Chris Case and our resident physiologist and coach, Trevor... It’s been a long time coming, but Fast Talk is finally taking on cyclocross! Today on the pod: - Why cyclocross is so unique to the cycling world - What assets you need to be a good ‘cross rider - The short race season in cyclocross - Unique training side of cyclocross - ‘cross races - strategy, course inspection, & selecting gear Our primary guests today are Grant Holicky, one of his athletes Maxx Chance, Ellen Noble, and Katie Compton. Learn more about your ad choices. Visit megaphone.fm/adchoices It’s been a long time coming, but Fast Talk is finally taking on cyclocross! Today on the pod: - Why cyclocross is so unique to the cycling world - What assets you need to be a good ‘cross rider - The short race season in cyclocross - Unique training side of cyclocross - ‘cross races - strategy, course inspection, & selecting gear Our primary guests today are Grant Holicky, one of his athletes Maxx Chance, Ellen Noble, and Katie Compton.

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]]> 6246 no 80: Properly executing intervals is hard; keep your training plan simple https://fasttalk.libsyn.com/80-properly-executing-intervals-is-hard-keep-your-training-plan-simple Complex training prescriptions are becoming increasingly popular. In this episode, we ask the question: Does it really need to be that complex? What do you gain from this complexity? With the help of seven different experts — coaches, scientists, and athletes — we’re going to try to make three key points: 1) human physiology is very complex; 2) properly executing intervals is very difficult; 3) but, the prescription should be simple. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 02 Aug 2019 16:00:00 -0000 Properly executing intervals is hard; keep your training plan simple full 80 Fast Talk Labs Here’s your workout for today: Give me 20 seconds at high anaerobic capacity, now 10 second recovery at 65 percent, then one minute at mid-VO2max holding 100 RPM. Now rest one minute. Alright, now give me a series of 10 one-minute efforts at 102... Complex training prescriptions are becoming increasingly popular. In this episode, we ask the question: Does it really need to be that complex? What do you gain from this complexity? With the help of seven different experts — coaches, scientists, and athletes — we’re going to try to make three key points: 1) human physiology is very complex; 2) properly executing intervals is very difficult; 3) but, the prescription should be simple. Learn more about your ad choices. Visit megaphone.fm/adchoices Complex training prescriptions are becoming increasingly popular. In this episode, we ask the question: Does it really need to be that complex? What do you gain from this complexity? With the help of seven different experts — coaches, scientists, and athletes — we’re going to try to make three key points: 1) human physiology is very complex; 2) properly executing intervals is very difficult; 3) but, the prescription should be simple.

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]]> 6595 no 79: Playing the Energy Game with Colby Pearce https://fasttalk.libsyn.com/79-playing-the-energy-game-with-colby-pearce In this episode, we discuss how to use energy most effectively. We’ll define energy and discuss the pros and cons of trying to measure it. We’ll dive into all the ways you can unnecessarily waste energy including responding to every move, riding in the washing machine, poor positioning, and riding on the front for no reason. After we talk about all the ways you can waste energy, we’ll flip it around and talk about ways to save energy! Our guests today are Colby Pearce, Sepp Kuss, and Bruce Bird. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 19 Jul 2019 16:00:00 -0000 Playing the Energy Game with Colby Pearce full 79 Fast Talk Labs There are a lot of analogies that cyclists and coaches have devised to try to understand a basic concept in cycling — we all have a limited amount of energy, and to win races, we have to use that energy carefully. Metrics such as calories,... In this episode, we discuss how to use energy most effectively. We’ll define energy and discuss the pros and cons of trying to measure it. We’ll dive into all the ways you can unnecessarily waste energy including responding to every move, riding in the washing machine, poor positioning, and riding on the front for no reason. After we talk about all the ways you can waste energy, we’ll flip it around and talk about ways to save energy! Our guests today are Colby Pearce, Sepp Kuss, and Bruce Bird. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, we discuss how to use energy most effectively. We’ll define energy and discuss the pros and cons of trying to measure it. We’ll dive into all the ways you can unnecessarily waste energy including responding to every move, riding in the washing machine, poor positioning, and riding on the front for no reason. After we talk about all the ways you can waste energy, we’ll flip it around and talk about ways to save energy! Our guests today are Colby Pearce, Sepp Kuss, and Bruce Bird.

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]]> 5797 no 78: The demands of the Tour de France with Ciaran O'Grady https://fasttalk.libsyn.com/78-the-demands-of-the-tour-de-france-with-ciaran-ogrady For three weeks every July we watch the best bike racers in the world tear themselves apart for four-plus hours per day at the Tour de France. Could we ever do something like that? What exactly does it take to race the Tour — physiologically, mentally, spiritually? Each day these phenomenal athletes race an event that would shatter most of us in just one day. It’s a feat that’s hard to comprehend, so today we’ll try to give a sense of what it takes to race the Tour. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 12 Jul 2019 16:00:00 -0000 The demands of the Tour de France with Ciaran O'Grady full 78 Fast Talk Labs Right now, the 2019 Tour de France is in full swing. Yesterday we saw the riders crawl up the steep finishing raps of La Planche des Belles Filles, and today, as we speak, they’re churning through all 230 kilometers of this... For three weeks every July we watch the best bike racers in the world tear themselves apart for four-plus hours per day at the Tour de France. Could we ever do something like that? What exactly does it take to race the Tour — physiologically, mentally, spiritually? Each day these phenomenal athletes race an event that would shatter most of us in just one day. It’s a feat that’s hard to comprehend, so today we’ll try to give a sense of what it takes to race the Tour. Learn more about your ad choices. Visit megaphone.fm/adchoices For three weeks every July we watch the best bike racers in the world tear themselves apart for four-plus hours per day at the Tour de France. Could we ever do something like that? What exactly does it take to race the Tour — physiologically, mentally, spiritually? Each day these phenomenal athletes race an event that would shatter most of us in just one day. It’s a feat that’s hard to comprehend, so today we’ll try to give a sense of what it takes to race the Tour.

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]]> 4744 no 77: Avoiding the big mistakes even pros make, with Dr. Andy Pruitt and Frankie Andreu https://fasttalk.libsyn.com/77-avoiding-the-big-mistakes-even-pros-make-with-dr-andy-pruitt-and-frankie-andreu We all make mistakes. No one trains and races perfectly, which can be frustrating when so often those mistakes are made out of honest effort and a desire to perform at our best. In episode 77, we’re going to talk about some of the most common mistakes that we see in athletes — even pros. And we’re going to hear from a variety of athletes, coaches, and experts who have been around the block a few times. They know all the mistakes, but more importantly they know what to do about them. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 28 Jun 2019 16:00:00 -0000 Avoiding the big mistakes even pros make, with Dr. Andy Pruitt and Frankie Andreu full 77 Fast Talk Labs We all make mistakes. No one trains and races perfectly, which can be frustrating when so often those mistakes are made out of honest effort and a desire to perform at our best. But we have a choice in how we treat our mistakes. One way is to get... We all make mistakes. No one trains and races perfectly, which can be frustrating when so often those mistakes are made out of honest effort and a desire to perform at our best. In episode 77, we’re going to talk about some of the most common mistakes that we see in athletes — even pros. And we’re going to hear from a variety of athletes, coaches, and experts who have been around the block a few times. They know all the mistakes, but more importantly they know what to do about them. Learn more about your ad choices. Visit megaphone.fm/adchoices We all make mistakes. No one trains and races perfectly, which can be frustrating when so often those mistakes are made out of honest effort and a desire to perform at our best. In episode 77, we’re going to talk about some of the most common mistakes that we see in athletes — even pros. And we’re going to hear from a variety of athletes, coaches, and experts who have been around the block a few times. They know all the mistakes, but more importantly they know what to do about them.

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]]> 5743 no 76: When to push and when to pull the plug, with Kate Courtney and Whoop https://fasttalk.libsyn.com/76-when-to-push-and-when-to-pull-the-plug-with-kate-courtney-and-whoop Effective training is a balance between stressing our systems and recovery. While training does damage, it’s in recovery that we repair and get stronger. We dive into the recovery side of the training-recovery concept and talk about, first, the fundamental principle of training called super-compensation. Then, how to know when the balance between training and recovery goes too far. Then we’ll discuss ways of measuring recovery, including resting heart rate and heart rate variability. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 14 Jun 2019 16:00:00 -0000 When to push and when to pull the plug, with Kate Courtney and Whoop full 76 Fast Talk Labs We all know how to train hard. Tearing up a set of Tabata intervals, giving it our all at the local Tuesday night training race, or attacking someone from New Zealand on Zwift is what we do. But training — at least effective training — is actually... Effective training is a balance between stressing our systems and recovery. While training does damage, it’s in recovery that we repair and get stronger. We dive into the recovery side of the training-recovery concept and talk about, first, the fundamental principle of training called super-compensation. Then, how to know when the balance between training and recovery goes too far. Then we’ll discuss ways of measuring recovery, including resting heart rate and heart rate variability. Learn more about your ad choices. Visit megaphone.fm/adchoices Effective training is a balance between stressing our systems and recovery. While training does damage, it’s in recovery that we repair and get stronger. We dive into the recovery side of the training-recovery concept and talk about, first, the fundamental principle of training called super-compensation. Then, how to know when the balance between training and recovery goes too far. Then we’ll discuss ways of measuring recovery, including resting heart rate and heart rate variability.

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]]> 5528 no 75: High intensity training, with Dr. Stephen Seiler https://fasttalk.libsyn.com/75-high-intensity-training-with-dr-stephen-seiler In episode 75, we’re joined by Dr. Stephen Seiler, one of the top exercise physiologists working today. Dr. Seiler has talked with us previously about the polarized, or 80/20, model of endurance training. He’s shared his thoughts on zone models, and he’s helped us understand how slow your “slow” should be. You’ve sent us more questions about those two episodes than any other episodes we’ve done, but the most common question has been “when’s part 3?” Well, this is that episode on the othe Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 31 May 2019 16:00:00 -0000 High intensity training, with Dr. Stephen Seiler full 75 Fast Talk Labs In episode 75, we’re joined by one of our favorite guests, Dr. Stephen Seiler, who is one of the top exercise physiologists working today. Dr. Seiler has talked with us previously about the polarized, or 80/20, model of endurance training, he’s... In episode 75, we’re joined by Dr. Stephen Seiler, one of the top exercise physiologists working today. Dr. Seiler has talked with us previously about the polarized, or 80/20, model of endurance training. He’s shared his thoughts on zone models, and he’s helped us understand how slow your “slow” should be. You’ve sent us more questions about those two episodes than any other episodes we’ve done, but the most common question has been “when’s part 3?” Well, this is that episode on the othe Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 75, we’re joined by Dr. Stephen Seiler, one of the top exercise physiologists working today. Dr. Seiler has talked with us previously about the polarized, or 80/20, model of endurance training. He’s shared his thoughts on zone models, and he’s helped us understand how slow your “slow” should be. You’ve sent us more questions about those two episodes than any other episodes we’ve done, but the most common question has been “when’s part 3?” Well, this is that episode on the othe

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]]> 5849 no 74: Why women are not small men, with Dr. Stacy Sims https://fasttalk.libsyn.com/74-why-women-are-not-small-men-with-dr-stacy-sims In episode 74, we speak with Dr. Stacy Sims about the numerous and complex differences between male and female physiology, and the significant impact that has on women's training and performance. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 17 May 2019 16:00:00 -0000 Why women are not small men, with Dr. Stacy Sims full 74 Fast Talk Labs In episode 74, we speak with one of the leading researchers on how women’s physiology influences optimal training and performance. There has been a long history of gender-neutralizing sports science. Money in sports science research is tight, and... In episode 74, we speak with Dr. Stacy Sims about the numerous and complex differences between male and female physiology, and the significant impact that has on women's training and performance. Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 74, we speak with Dr. Stacy Sims about the numerous and complex differences between male and female physiology, and the significant impact that has on women's training and performance.

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]]> 4597 no 73: How to balance your VLamax, with Sebastian Weber https://fasttalk.libsyn.com/73-how-to-balance-your-vlamax-with-sebastian-weber In episode 73, we talk about the important balance between our aerobic and glycolytic energy systems and why they may require a little give and take. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 03 May 2019 16:00:00 -0000 How to balance your VLamax, with Sebastian Weber full 73 Fast Talk Labs Balance becomes an increasingly important concept as we get stronger. If you’re unfit, or just getting off the couch, everything is trainable. Everything can get better. But we reach a point where it’s not that simple. We love to look at peak... In episode 73, we talk about the important balance between our aerobic and glycolytic energy systems and why they may require a little give and take. Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 73, we talk about the important balance between our aerobic and glycolytic energy systems and why they may require a little give and take.

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]]> 4717 no 72: Do we need training zones? With Dr. Andy Coggan, Dr. Stephen McGregor, and Hunter Allen https://fasttalk.libsyn.com/72-do-we-need-training-zones-with-dr-andy-coggan-dr-stephen-mcgregor-and-hunter-allen In episode 72, we discuss one of the most ubiquitous terms in cycling: training zones. We dive into their strengths and weaknesses, standards, and limitations. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Apr 2019 16:00:00 -0000 Do we need training zones? With Dr. Andy Coggan, Dr. Stephen McGregor, and Hunter Allen full 72 Fast Talk Labs There’s possibly nothing more ubiquitous in cycling than training zones. Trevor and I have lost count of the number of questions we’ve received from Fast Talk listeners that begin with something along the lines of “I was training in zone 4…”... In episode 72, we discuss one of the most ubiquitous terms in cycling: training zones. We dive into their strengths and weaknesses, standards, and limitations. Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 72, we discuss one of the most ubiquitous terms in cycling: training zones. We dive into their strengths and weaknesses, standards, and limitations.

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]]> 6187 no 71: How to train for and race gran fondo-style events, with Colby Pearce https://fasttalk.libsyn.com/71-how-to-train-for-and-race-gran-fondo-style-events-with-colby-pearce In episode 71, we discuss the training, experience, and challenge of one-day and multi-day gran fondos — everything you need to know to crush or simply complete your next event. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 05 Apr 2019 16:00:00 -0000 How to train for and race gran fondo-style events, with Colby Pearce full 71 Fast Talk Labs Not long ago, gran fondos were these strange events popping up in a few places that most racers didn’t understand. Now, when you talk to most younger riders, they know all about fondos, but they might ask you what this road racing thing is all... In episode 71, we discuss the training, experience, and challenge of one-day and multi-day gran fondos — everything you need to know to crush or simply complete your next event. Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 71, we discuss the training, experience, and challenge of one-day and multi-day gran fondos — everything you need to know to crush or simply complete your next event.

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]]> 5535 no 70: Finding your strengths through failure, with Armando Mastracci https://fasttalk.libsyn.com/70-finding-your-strengths-through-failure-with-armando-mastracci The days when training software simply showed a power & heart rate curve are a distant memory. Whether you use TrainingPeaks, Golden Cheetah, or some other software, you’ll know that nowadays basic data is mined to reveal a wealth of information about your physiology, strengths, and training. All software packages have moved beyond FTP as the sole parameter used to define an athlete, which we get into today. Our primary guest is Armando Mastracci, joined by Colby Pearce, Brent Bookwalter & Paulo Saldanha. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 22 Mar 2019 16:00:00 -0000 Finding your strengths through failure, with Armando Mastracci full 70 Fast Talk Labs The days when training software simply showed a power and heart rate curve are a distant memory. Whether you use TrainingPeaks, Golden Cheetah, or some other software, you’ll know that nowadays basic data is mined to reveal a wealth of information... The days when training software simply showed a power & heart rate curve are a distant memory. Whether you use TrainingPeaks, Golden Cheetah, or some other software, you’ll know that nowadays basic data is mined to reveal a wealth of information about your physiology, strengths, and training. All software packages have moved beyond FTP as the sole parameter used to define an athlete, which we get into today. Our primary guest is Armando Mastracci, joined by Colby Pearce, Brent Bookwalter & Paulo Saldanha. Learn more about your ad choices. Visit megaphone.fm/adchoices The days when training software simply showed a power & heart rate curve are a distant memory. Whether you use TrainingPeaks, Golden Cheetah, or some other software, you’ll know that nowadays basic data is mined to reveal a wealth of information about your physiology, strengths, and training. All software packages have moved beyond FTP as the sole parameter used to define an athlete, which we get into today. Our primary guest is Armando Mastracci, joined by Colby Pearce, Brent Bookwalter & Paulo Saldanha.

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]]> 4780 no 69: Functional training with Menachem Brodie https://fasttalk.libsyn.com/69-functional-training-with-menachem-brodie What is functional training? And why this buzz phrase is often misunderstood, and why cycling seems to be way behind the curve. We get into the two main benefits of functional work: improving your neuromuscular performance on the bike and preventing injury. Next, we discuss how to evaluate functional fitness and why you should consider having the help of an expert. Our primary guest today is Menachem Brodie, joined later by Jess Elliot. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 08 Mar 2019 17:00:00 -0000 Functional training with Menachem Brodie full 69 Fast Talk Labs We all ride bikes because we love being out on the road or trail, we love performing, we love the thrill. It’s the part of our meal we look forward to. Our vegetables are all the functional work we know we need, but tend to push to the side of the... What is functional training? And why this buzz phrase is often misunderstood, and why cycling seems to be way behind the curve. We get into the two main benefits of functional work: improving your neuromuscular performance on the bike and preventing injury. Next, we discuss how to evaluate functional fitness and why you should consider having the help of an expert. Our primary guest today is Menachem Brodie, joined later by Jess Elliot. Learn more about your ad choices. Visit megaphone.fm/adchoices What is functional training? And why this buzz phrase is often misunderstood, and why cycling seems to be way behind the curve. We get into the two main benefits of functional work: improving your neuromuscular performance on the bike and preventing injury. Next, we discuss how to evaluate functional fitness and why you should consider having the help of an expert. Our primary guest today is Menachem Brodie, joined later by Jess Elliot.

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]]> 5203 no 68: The big picture — the three types of rides you should do https://fasttalk.libsyn.com/68-the-big-picture-the-three-types-of-rides-you-should-do In this episode we're playing the humble role of science communicators, to make sure we get the message right. We’ve also sifted through hours of Fast Talk recordings with our many distinguished guests to bring context to what we hope is a simplified, unified message about the fundamental principles of these previous shows: there are just three types of rides. We’ll hear several times from experts Dr. Stephen Seiler, Dr. John Hawley, Grant Holicky, and finally Joe Friel. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 22 Feb 2019 17:00:00 -0000 The big picture — the three types of ride you should do full 68 Fast Talk Labs In this episode we’re taking a step back — way back — to see the forest for the tress. Let me explain: Many of you have been fascinated by our recordings with scientists and coaches like , , , and . We’ve received a stack... In this episode we're playing the humble role of science communicators, to make sure we get the message right. We’ve also sifted through hours of Fast Talk recordings with our many distinguished guests to bring context to what we hope is a simplified, unified message about the fundamental principles of these previous shows: there are just three types of rides. We’ll hear several times from experts Dr. Stephen Seiler, Dr. John Hawley, Grant Holicky, and finally Joe Friel. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode we're playing the humble role of science communicators, to make sure we get the message right. We’ve also sifted through hours of Fast Talk recordings with our many distinguished guests to bring context to what we hope is a simplified, unified message about the fundamental principles of these previous shows: there are just three types of rides. We’ll hear several times from experts Dr. Stephen Seiler, Dr. John Hawley, Grant Holicky, and finally Joe Friel.

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]]> 5755 no 67: What is VLamax? With Sebastian Weber https://fasttalk.libsyn.com/67-what-is-vlamax-with-sebastian-weber Today we take a close look at physiological testing and we address ways it can have a significant impact on how you train, and how quickly you progress. First, we define FTP, and why it may not be the be-all-end-all of training. If you have an FTP of 350 watts, you should be proud. We talk also about VO2max testing and most importantly, how to apply all of these tests to improve your ride. Our primary guest today is physiologist Sebastian Weber, Armando Mastracci, Neal Henderson, and Rebecca Rusch. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 08 Feb 2019 17:00:00 -0000 What is VLamax? With Sebastian Weber full 67 Fast Talk Labs In this era of training data, one number reigns supreme for many athletes: FTP. It’s a badge of pride, or maybe an obsession, and many cyclists pay coaches good money to improve it. But is FTP the only number we should be looking at — or even the... Today we take a close look at physiological testing and we address ways it can have a significant impact on how you train, and how quickly you progress. First, we define FTP, and why it may not be the be-all-end-all of training. If you have an FTP of 350 watts, you should be proud. We talk also about VO2max testing and most importantly, how to apply all of these tests to improve your ride. Our primary guest today is physiologist Sebastian Weber, Armando Mastracci, Neal Henderson, and Rebecca Rusch. Learn more about your ad choices. Visit megaphone.fm/adchoices Today we take a close look at physiological testing and we address ways it can have a significant impact on how you train, and how quickly you progress. First, we define FTP, and why it may not be the be-all-end-all of training. If you have an FTP of 350 watts, you should be proud. We talk also about VO2max testing and most importantly, how to apply all of these tests to improve your ride. Our primary guest today is physiologist Sebastian Weber, Armando Mastracci, Neal Henderson, and Rebecca Rusch.

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]]> 3457 no 66: Demystifying periodization with Joe Friel https://fasttalk.libsyn.com/66-demystifying-periodization-with-joe-friel Periodization is, in many ways, the pinnacle of advanced training. Taking the steps to periodize graduates you to a professional approach, one with purpose, long-term vision &organized planning Today we’ll discuss: - What exactly is periodization? - The history of periodization. - Reverse periodization. - Non-linear forms of periodization - Tips on how to pick a periodization strategy that’s right for you Our guest is coach Joe Friel, author of "The Cyclists Training Bible." Learn more about your ad choices. Visit megaphone.fm/adchoices Sat, 26 Jan 2019 17:00:00 -0000 Demystifying periodization with Joe Friel full 66 Fast Talk Labs Periodization is, in many ways, the pinnacle of advanced training. Taking the steps to periodize graduates you to a professional approach, one with purpose, long-term vision, and organized planning. But periodization can also be confusing and,... Periodization is, in many ways, the pinnacle of advanced training. Taking the steps to periodize graduates you to a professional approach, one with purpose, long-term vision &organized planning Today we’ll discuss: - What exactly is periodization? - The history of periodization. - Reverse periodization. - Non-linear forms of periodization - Tips on how to pick a periodization strategy that’s right for you Our guest is coach Joe Friel, author of "The Cyclists Training Bible." Learn more about your ad choices. Visit megaphone.fm/adchoices

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]]> 4147 no 65: Debunking supplements — what works, and what doesn’t? https://fasttalk.libsyn.com/65-debunking-supplements-what-works-and-what-doesnt In episode 65, we discuss our concerns with supplements, then focus on some foods with proven benefits. Our primary guest is Ryan Kohler, manager of the University of Colorado Sports Medicine & Performance Center. We also talk with coach Joe Friel, author of "The Cyclists Training Bible." Finally, we hear from endurance mountain biker Rebecca Rusch and Apex Coaching owner Neal Henderson. They’ll each give us their thoughts on supplements and a few things they’ve found that work. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 11 Jan 2019 17:00:00 -0000 Debunking supplements — what works, and what doesn’t? full 65 Fast Talk Labs Those who take their training and racing seriously are always looking for something to give them an edge — that marginal gain. The obvious and easiest fixes are often equipment upgrades — lighter bikes, more aerodynamic wheels. Then come... In episode 65, we discuss our concerns with supplements, then focus on some foods with proven benefits. Our primary guest is Ryan Kohler, manager of the University of Colorado Sports Medicine & Performance Center. We also talk with coach Joe Friel, author of "The Cyclists Training Bible." Finally, we hear from endurance mountain biker Rebecca Rusch and Apex Coaching owner Neal Henderson. They’ll each give us their thoughts on supplements and a few things they’ve found that work. Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 65, we discuss our concerns with supplements, then focus on some foods with proven benefits. Our primary guest is Ryan Kohler, manager of the University of Colorado Sports Medicine & Performance Center. We also talk with coach Joe Friel, author of "The Cyclists Training Bible." Finally, we hear from endurance mountain biker Rebecca Rusch and Apex Coaching owner Neal Henderson. They’ll each give us their thoughts on supplements and a few things they’ve found that work.

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]]> 4163 no 64: Inside the Canadian team’s world championship success, with Mike Woods and Rob Britton https://fasttalk.libsyn.com/64-inside-the-canadian-teams-world-championship-success-with-mike-woods-and-rob-britton In episode 64, bronze medalist Mike Woods and his teammate Rob Britton share their successes at the Innsbruck world championships. We also got to catch up with Mike's coach Paulo Saldahna. Despite his remarkable coaching success, Paulo points out that coaching is only one of the many hats he wears. He is also the owner of the successful indoor training company PowerWatts and is an endurance sport physiologist by trade in Montreal. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 28 Dec 2018 17:00:00 -0000 Inside the Canadian team’s world championship success, with Mike Woods and Rob Britton full 64 Fast Talk Labs In episode 64, we ask the question: What does it take to stand on the podium at the world championships? It’s a simple question without a simple answer. Strength buys you a seat at the table, but playing a winning hand takes effective training,... In episode 64, bronze medalist Mike Woods and his teammate Rob Britton share their successes at the Innsbruck world championships. We also got to catch up with Mike's coach Paulo Saldahna. Despite his remarkable coaching success, Paulo points out that coaching is only one of the many hats he wears. He is also the owner of the successful indoor training company PowerWatts and is an endurance sport physiologist by trade in Montreal. Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 64, bronze medalist Mike Woods and his teammate Rob Britton share their successes at the Innsbruck world championships. We also got to catch up with Mike's coach Paulo Saldahna. Despite his remarkable coaching success, Paulo points out that coaching is only one of the many hats he wears. He is also the owner of the successful indoor training company PowerWatts and is an endurance sport physiologist by trade in Montreal.

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]]> 4983 no 63: Training gift ideas with Colby Pearce and Frank Overton https://fasttalk.libsyn.com/63-training-gift-ideas-with-colby-pearce-and-frank-overton It’s the holidays and if you’re like us, right about now, you’re scrambling for gift ideas. Today we’ll talk about: - The Whoop recovery strap. - The Normatec recovery system. - Power meters. - The Leomo Type-R. Our guests today are coach Colby Pearce along with FasCat owner and coach Frank Overton. In addition, we’ll talk with professional cyclist Rebecca Rusch and Apex Coaching owner Neal Henderson. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 14 Dec 2018 17:00:00 -0000 Training gift ideas with Colby Pearce and Frank Overton full 63 Fast Talk Labs It’s the holidays and if you’re like us, right about now, you’re scrambling for gift ideas. So we’re trying something new on Fast Talk and doing a gift episode. Of course, there are a ton of great gifts you can give that cyclist in your life,... It’s the holidays and if you’re like us, right about now, you’re scrambling for gift ideas. Today we’ll talk about: - The Whoop recovery strap. - The Normatec recovery system. - Power meters. - The Leomo Type-R. Our guests today are coach Colby Pearce along with FasCat owner and coach Frank Overton. In addition, we’ll talk with professional cyclist Rebecca Rusch and Apex Coaching owner Neal Henderson. Learn more about your ad choices. Visit megaphone.fm/adchoices It’s the holidays and if you’re like us, right about now, you’re scrambling for gift ideas. Today we’ll talk about: - The Whoop recovery strap. - The Normatec recovery system. - Power meters. - The Leomo Type-R. Our guests today are coach Colby Pearce along with FasCat owner and coach Frank Overton. In addition, we’ll talk with professional cyclist Rebecca Rusch and Apex Coaching owner Neal Henderson.

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]]> 4910 no 62: Listener questions on short rides, diet, vegetable oils, and training sub-threshold https://fasttalk.libsyn.com/62-listener-questions-on-short-rides-diet-vegetable-oils-and-training-sub-threshold We’ve been getting a ton of questions from listeners, and many of them have had similar themes. (We appreciate the feedback, look forward to your questions, and generate many future podcast topics from them, so please keep them coming.) While you’re waiting for future episodes with deeper answers, we’d like to give you some short answers now to tide you over. Today we’ll answer questions about diet, the value of short easy rides, sub-threshold work in a polarized training model, and inflammation. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 07 Dec 2018 17:00:00 -0000 62: Listener questions on short rides, diet, vegetable oils, and training sub-threshold full 62 Fast Talk Labs We’ve been getting a ton of questions from listeners, and many of them have had similar themes. (We appreciate the feedback, look forward to your questions, and generate many future podcast topics from them, so please keep them coming.) While... We’ve been getting a ton of questions from listeners, and many of them have had similar themes. (We appreciate the feedback, look forward to your questions, and generate many future podcast topics from them, so please keep them coming.) While you’re waiting for future episodes with deeper answers, we’d like to give you some short answers now to tide you over. Today we’ll answer questions about diet, the value of short easy rides, sub-threshold work in a polarized training model, and inflammation. Learn more about your ad choices. Visit megaphone.fm/adchoices We’ve been getting a ton of questions from listeners, and many of them have had similar themes. (We appreciate the feedback, look forward to your questions, and generate many future podcast topics from them, so please keep them coming.) While you’re waiting for future episodes with deeper answers, we’d like to give you some short answers now to tide you over. Today we’ll answer questions about diet, the value of short easy rides, sub-threshold work in a polarized training model, and inflammation.

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]]> 2305 no 61: Do you need a coach? With Neal Henderson and Rebecca Rusch https://fasttalk.libsyn.com/61-do-you-need-a-coach-with-neal-henderson-and-rebecca-rusch Do you need a coach? Today we’ll talk about the relationship athletes have with their coaches — what makes a good relationship and what makes a bad one. After we’ve defined that relationship, we’ll ask our panel what to look for in a good coach. And, conversely, how to identify a bad coach. Finally, we’ll talk briefly about how much coaching is worth & whether an athlete should stick with the same coach or change occasionally. Our panelists include coach Neal Henderson & endurance athlete Rebecca Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 30 Nov 2018 17:00:00 -0000 Do you need a coach? With Neal Henderson and Rebecca Rusch full 61 Fast Talk Labs In the famous book “Daniels’ Running Formula,” Jack Daniels lays out what he considers to be the four ingredients of success. The fourth ingredient is “direction,” and he describes it as follows: “Direction, the final ingredient of... Do you need a coach? Today we’ll talk about the relationship athletes have with their coaches — what makes a good relationship and what makes a bad one. After we’ve defined that relationship, we’ll ask our panel what to look for in a good coach. And, conversely, how to identify a bad coach. Finally, we’ll talk briefly about how much coaching is worth & whether an athlete should stick with the same coach or change occasionally. Our panelists include coach Neal Henderson & endurance athlete Rebecca Learn more about your ad choices. Visit megaphone.fm/adchoices Do you need a coach? Today we’ll talk about the relationship athletes have with their coaches — what makes a good relationship and what makes a bad one. After we’ve defined that relationship, we’ll ask our panel what to look for in a good coach. And, conversely, how to identify a bad coach. Finally, we’ll talk briefly about how much coaching is worth & whether an athlete should stick with the same coach or change occasionally. Our panelists include coach Neal Henderson & endurance athlete Rebecca

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]]> 4538 no 60: Rethinking the science of trainers https://fasttalk.libsyn.com/60-rethinking-the-science-of-trainers In episode 60 we’re discussing trainers… we’ll tell you why you shouldn’t completely ignore them. For those who love them, we’re going to tell you why riding outside every once in a while is a really good thing. For those in between, today’s episode will offer a wealth of knowledge on how to get the very most out of trainer time. Our guests today are Ciaran O’Grady, Tim Johnson. Trevor also caught up with Jacob Fraser from Zwift and Kevin Poulton. Learn more about your ad choices. Visit megaphone.fm/adchoices Sat, 17 Nov 2018 17:00:00 -0000 Rethinking the science of trainers full 60 Fast Talk Labs In episode 60 we’re discussing trainers… hey, for those out there who hate them, we get it, but stay tuned, as we’ll tell you why you shouldn’t completely ignore them. For those who love them, we’re going to tell you why riding outside every... In episode 60 we’re discussing trainers… we’ll tell you why you shouldn’t completely ignore them. For those who love them, we’re going to tell you why riding outside every once in a while is a really good thing. For those in between, today’s episode will offer a wealth of knowledge on how to get the very most out of trainer time. Our guests today are Ciaran O’Grady, Tim Johnson. Trevor also caught up with Jacob Fraser from Zwift and Kevin Poulton. Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 60 we’re discussing trainers… we’ll tell you why you shouldn’t completely ignore them. For those who love them, we’re going to tell you why riding outside every once in a while is a really good thing. For those in between, today’s episode will offer a wealth of knowledge on how to get the very most out of trainer time. Our guests today are Ciaran O’Grady, Tim Johnson. Trevor also caught up with Jacob Fraser from Zwift and Kevin Poulton.

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]]> 4782 no 59: Preventing cycling’s most common injuries, with Dr. Andy Pruitt https://fasttalk.libsyn.com/59-preventing-cyclings-most-common-injuries-with-dr-andy-pruitt In this day and age, most of the common overuse injuries in cycling can be addressed and prevented. It just requires the proper precautions — such as getting regular bike fits and doing off-the-bike strength work. Our primary guest today is Dr. Andy Pruitt. He is a bike fit guru who invented the Body Geometry fit system and continues to design ergonomic products for Specialized. He is the author of “Andy Pruitt’s Complete Medical Guide for Cyclists.” We also speak with Evan Huffman & Colby Pearce. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Nov 2018 16:00:00 -0000 Preventing cycling’s most common injuries, with Dr. Andy Pruitt full 59 Fast Talk Labs PAIN, INJURIES, SORES… they are an unfortunate but nearly inevitable part of cycling. If you want to be among the best, you need to wear them with pride. And if you believe that, then get out of the 1980s. Yes, this is a sport for the tough man... In this day and age, most of the common overuse injuries in cycling can be addressed and prevented. It just requires the proper precautions — such as getting regular bike fits and doing off-the-bike strength work. Our primary guest today is Dr. Andy Pruitt. He is a bike fit guru who invented the Body Geometry fit system and continues to design ergonomic products for Specialized. He is the author of “Andy Pruitt’s Complete Medical Guide for Cyclists.” We also speak with Evan Huffman & Colby Pearce. Learn more about your ad choices. Visit megaphone.fm/adchoices In this day and age, most of the common overuse injuries in cycling can be addressed and prevented. It just requires the proper precautions — such as getting regular bike fits and doing off-the-bike strength work. Our primary guest today is Dr. Andy Pruitt. He is a bike fit guru who invented the Body Geometry fit system and continues to design ergonomic products for Specialized. He is the author of “Andy Pruitt’s Complete Medical Guide for Cyclists.” We also speak with Evan Huffman & Colby Pearce.

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]]> 4673 no 58: Inside Colby Pearce’s world record hour attempt https://fasttalk.libsyn.com/58-inside-colby-pearces-world-record-hour-attempt In episode 58, we talked with Colby Pearce about what it takes to make an attempt at the hour record on the track. Not long after, Pearce set the master’s 45-49 world record with a scorching 50.245 kilometer effort. For this special episode, we caught up with him to discuss his successful attempt, the training he did, the difficulties of selecting gears and training on a track that was different from the one where he set the record, and how he managed the pain Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 26 Oct 2018 16:00:00 -0000 Inside Colby Pearce’s world record hour attempt full 58 Fast Talk Labs In episode 58, we talked with Colby Pearce about what it takes to make an attempt at the hour record on the track. Not long after, Pearce set the master’s 45-49 world record with a scorching 50.245 kilometer effort. For this special episode, we... In episode 58, we talked with Colby Pearce about what it takes to make an attempt at the hour record on the track. Not long after, Pearce set the master’s 45-49 world record with a scorching 50.245 kilometer effort. For this special episode, we caught up with him to discuss his successful attempt, the training he did, the difficulties of selecting gears and training on a track that was different from the one where he set the record, and how he managed the pain Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 58, we talked with Colby Pearce about what it takes to make an attempt at the hour record on the track. Not long after, Pearce set the master’s 45-49 world record with a scorching 50.245 kilometer effort. For this special episode, we caught up with him to discuss his successful attempt, the training he did, the difficulties of selecting gears and training on a track that was different from the one where he set the record, and how he managed the pain

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]]> 1954 no 57: Trail, rake, and flop — bike design with Lennard Zinn https://fasttalk.libsyn.com/57-trail-rake-and-flop-bike-design-with-lennard-zinn Today legend of the cycling industry, Lennard Zinn, shares a variety of factors in frame design including: - The concepts of fork rake, head-tube angle & trail - How these factors act together to make the bike more or less stable - The effects of wheel flop and how it impacts your ability to corner - How understanding rake, trail, and flop can have a significant impact on your performance - The evolution of bike design and how it has been influenced by both fashion & performance Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 12 Oct 2018 16:00:00 -0000 57: Trail, rake, and flop — bike design with Lennard Zinn full 57 Fast Talk Labs SO, YOU THINK YOU KNOW BICYCLES? Well, think again. Today we’re sitting down with a legend of the cycling industry to talk about a variety of factors in frame design that most cyclists have never heard of. Yet these design elements — things... Today legend of the cycling industry, Lennard Zinn, shares a variety of factors in frame design including: - The concepts of fork rake, head-tube angle & trail - How these factors act together to make the bike more or less stable - The effects of wheel flop and how it impacts your ability to corner - How understanding rake, trail, and flop can have a significant impact on your performance - The evolution of bike design and how it has been influenced by both fashion & performance Learn more about your ad choices. Visit megaphone.fm/adchoices Today legend of the cycling industry, Lennard Zinn, shares a variety of factors in frame design including: - The concepts of fork rake, head-tube angle & trail - How these factors act together to make the bike more or less stable - The effects of wheel flop and how it impacts your ability to corner - How understanding rake, trail, and flop can have a significant impact on your performance - The evolution of bike design and how it has been influenced by both fashion & performance

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]]> 4618 no 56: The Hour with Colby Pearce https://fasttalk.libsyn.com/56-the-hour-with-colby-pearce THE HOUR. Those two words represent many things to many people. Some believe it to be the ultimate test of man and machine: out there on the track, with nowhere to hide, an athlete must come to terms with what he or she is truly capable of. In this episode, we sat down with Colby Pearce to dive deep into the Hour. It’s something Case knows all too well, since he too made an attempt in 2015. It’s Hour Record week at Fast Talk. Let’s make you fast. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Oct 2018 16:00:00 -0000 The Hour with Colby Pearce full 56 Fast Talk Labs THE HOUR. Those two words represent many things to many people. Some believe it to be the ultimate test of man and machine: out there on the track, with nowhere to hide, an athlete must come to terms with what he or she is truly capable of.... THE HOUR. Those two words represent many things to many people. Some believe it to be the ultimate test of man and machine: out there on the track, with nowhere to hide, an athlete must come to terms with what he or she is truly capable of. In this episode, we sat down with Colby Pearce to dive deep into the Hour. It’s something Case knows all too well, since he too made an attempt in 2015. It’s Hour Record week at Fast Talk. Let’s make you fast. Learn more about your ad choices. Visit megaphone.fm/adchoices THE HOUR. Those two words represent many things to many people. Some believe it to be the ultimate test of man and machine: out there on the track, with nowhere to hide, an athlete must come to terms with what he or she is truly capable of. In this episode, we sat down with Colby Pearce to dive deep into the Hour. It’s something Case knows all too well, since he too made an attempt in 2015. It’s Hour Record week at Fast Talk. Let’s make you fast.

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]]> 5465 no 55: How to win with mind power https://fasttalk.libsyn.com/55-how-to-win-with-mind-power Mindset in cycling is an important and frequently neglected side of our training and racing. In reality, mindset is often all that separates the best from second best and can be the difference between reaching the podium or finishing a race. Our primary guest today is a professor of sports psychology and is a senior teaching professor at Colorado State University, Dr. Brian Butki. We also spoke with Dean Golich, a head coach at Carmichael Training Systems. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 14 Sep 2018 16:00:00 -0000 How to win with mind power full 55 Fast Talk Labs The best riders understand… mindset wins races. And controlling your thought patterns in races is one of the most powerful things you can do. Mindset in cycling is an important and frequently neglected side of our training and racing. It’s avoided... Mindset in cycling is an important and frequently neglected side of our training and racing. In reality, mindset is often all that separates the best from second best and can be the difference between reaching the podium or finishing a race. Our primary guest today is a professor of sports psychology and is a senior teaching professor at Colorado State University, Dr. Brian Butki. We also spoke with Dean Golich, a head coach at Carmichael Training Systems. Learn more about your ad choices. Visit megaphone.fm/adchoices Mindset in cycling is an important and frequently neglected side of our training and racing. In reality, mindset is often all that separates the best from second best and can be the difference between reaching the podium or finishing a race. Our primary guest today is a professor of sports psychology and is a senior teaching professor at Colorado State University, Dr. Brian Butki. We also spoke with Dean Golich, a head coach at Carmichael Training Systems.

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]]> 4640 no 54: Applying the polarized training model, with Dr. Seiler https://fasttalk.libsyn.com/54-applying-the-polarized-training-model-with-dr-seiler Our featured guest is, of course, Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for over 20 years. He sits on the executive board of the well-respected European University College for Sports Science. It was his groundbreaking research that helped define the polarized model. We also hear from Dr. John Hawley, another prominent name in the exercise science world from Australia. He talks with us about one of the important, but lesser-known, gains of long rides. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Aug 2018 16:00:00 -0000 Applying the polarized training model, with Dr. Seiler full 54 Fast Talk Labs IN , which we published several weeks ago, we had the chance to speak with Jay-Z — or at least the Jay-Z of the exercise physiology world, Dr. Stephen Seiler. We took a deep dive into the polarized model of endurance training … or so we... Our featured guest is, of course, Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for over 20 years. He sits on the executive board of the well-respected European University College for Sports Science. It was his groundbreaking research that helped define the polarized model. We also hear from Dr. John Hawley, another prominent name in the exercise science world from Australia. He talks with us about one of the important, but lesser-known, gains of long rides. Learn more about your ad choices. Visit megaphone.fm/adchoices Our featured guest is, of course, Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for over 20 years. He sits on the executive board of the well-respected European University College for Sports Science. It was his groundbreaking research that helped define the polarized model. We also hear from Dr. John Hawley, another prominent name in the exercise science world from Australia. He talks with us about one of the important, but lesser-known, gains of long rides.

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]]> 5405 no 53: From collegiate racing to the WorldTour in three years, with Sepp Kuss https://fasttalk.libsyn.com/53-from-collegiate-racing-to-the-worldtour-in-three-years-with-sepp-kuss LAST FALL TREVOR AND I CONDUCTED a not-so-controlled study on climbing, and we had the help of a young, talented Colorado rider. His name? Sepp Kuss. At the time of our little experiment, Kuss was about to head to Europe for a training camp with his new WorldTour team, Lotto-NL Jumbo. We’ll also hear from Joe Dombrowski, a leader of the EF Education First-Drapac WorldTour team. Dombrowski was one of Kuss’s chief rivals at the Tour of Utah this year and won the race himself back in 2015. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 17 Aug 2018 16:00:00 -0000 53: From collegiate racing to the WorldTour in three years, with Sepp Kuss full 53 Fast Talk Labs LAST FALL TREVOR AND I CONDUCTED a not-so-controlled , and we had the help of a young, talented Colorado rider. His name? . At the time of our little experiment, Kuss was about to head to Europe for a training camp with his new... LAST FALL TREVOR AND I CONDUCTED a not-so-controlled study on climbing, and we had the help of a young, talented Colorado rider. His name? Sepp Kuss. At the time of our little experiment, Kuss was about to head to Europe for a training camp with his new WorldTour team, Lotto-NL Jumbo. We’ll also hear from Joe Dombrowski, a leader of the EF Education First-Drapac WorldTour team. Dombrowski was one of Kuss’s chief rivals at the Tour of Utah this year and won the race himself back in 2015. Learn more about your ad choices. Visit megaphone.fm/adchoices LAST FALL TREVOR AND I CONDUCTED a not-so-controlled study on climbing, and we had the help of a young, talented Colorado rider. His name? Sepp Kuss. At the time of our little experiment, Kuss was about to head to Europe for a training camp with his new WorldTour team, Lotto-NL Jumbo. We’ll also hear from Joe Dombrowski, a leader of the EF Education First-Drapac WorldTour team. Dombrowski was one of Kuss’s chief rivals at the Tour of Utah this year and won the race himself back in 2015.

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]]> 4709 no 52: Enhancing Your Recovery With Normatec https://fasttalk.libsyn.com/52-enhancing-your-recovery-with-normatec Today, we’re sitting down with two guests from our sponsor NormaTec to discuss recovery in depth. NormaTec is a medical devices company that also crafts inflatable compression wear for athletes. Are they Space legs? Moon boots? Our primary guests today are two members of the NormaTec team: John Aquadro, NormaTec’s VP of Technology and Operations and Matt Curbeau. Additionally, we’ll hear from Frank Overton, Dr. Andrew Peterson, and Toms Skujins of the Trek-Segafredo WorldTour team. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 10 Aug 2018 16:00:00 -0000 Enhancing recovery with NormaTec full 52 Fast Talk Labs IF YOU’RE A LONGTIME LISTENER of Fast Talk, you’ve probably noticed a theme emerge time and time again: To maximize performance you need to be as intense in your recovery as you are in your training. Put another way, the more you want to... Today, we’re sitting down with two guests from our sponsor NormaTec to discuss recovery in depth. NormaTec is a medical devices company that also crafts inflatable compression wear for athletes. Are they Space legs? Moon boots? Our primary guests today are two members of the NormaTec team: John Aquadro, NormaTec’s VP of Technology and Operations and Matt Curbeau. Additionally, we’ll hear from Frank Overton, Dr. Andrew Peterson, and Toms Skujins of the Trek-Segafredo WorldTour team. Learn more about your ad choices. Visit megaphone.fm/adchoices Today, we’re sitting down with two guests from our sponsor NormaTec to discuss recovery in depth. NormaTec is a medical devices company that also crafts inflatable compression wear for athletes. Are they Space legs? Moon boots? Our primary guests today are two members of the NormaTec team: John Aquadro, NormaTec’s VP of Technology and Operations and Matt Curbeau. Additionally, we’ll hear from Frank Overton, Dr. Andrew Peterson, and Toms Skujins of the Trek-Segafredo WorldTour team.

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]]> 4376 no 51: Polarizing your training, with Dr. Stephen Seiler https://fasttalk.libsyn.com/51-polarizing-your-training-with-dr-stephen-seiler Our featured guest is Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for 22 years. But no, that’s not a Norwegian accent. He received his Ph.D. from the University of Texas. Dr. Seiler is now on the executive board of the well-respected European University College for Sports Science. We're also joined by Grant Holicky, Andrew Randall, Steve Neal, and Larry Warbasse. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 27 Jul 2018 16:00:00 -0000 Polarizing your training, with Dr. Stephen Seiler full 51 Fast Talk Labs EPISODE 51 OF FAST TALK is one that Coach Connor and I are particularly excited about. In fact, Trevor is so enamored with our guest’s research that he refers to him as the Jay-Z of physiology. I don’t really know what that means, but I’m... Our featured guest is Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for 22 years. But no, that’s not a Norwegian accent. He received his Ph.D. from the University of Texas. Dr. Seiler is now on the executive board of the well-respected European University College for Sports Science. We're also joined by Grant Holicky, Andrew Randall, Steve Neal, and Larry Warbasse. Learn more about your ad choices. Visit megaphone.fm/adchoices Our featured guest is Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for 22 years. But no, that’s not a Norwegian accent. He received his Ph.D. from the University of Texas. Dr. Seiler is now on the executive board of the well-respected European University College for Sports Science. We're also joined by Grant Holicky, Andrew Randall, Steve Neal, and Larry Warbasse.

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]]> 4469 no 50: Unpacking the gospel of Joe Friel’s new ‘Training Bible’ https://fasttalk.libsyn.com/50-unpacking-the-gospel-of-joe-friels-new-training-bible This spring Joe Friel released his 5th edition of the "Cyclist's Training Bible." Trevor and I had a chance to talk with Joe about the newest edition. We came to the interview with a list of questions that we felt only touched on the key parts of the book and by the hour mark we were barely a quarter of the way through our list. In addition to Joe Friel, our guests include: Frank Overton, the owner of FastCat coaching here in Boulder, CO; as well as LottoNL-Jumbo rider Sepp Kuss.  Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Jul 2018 16:00:00 -0000 Unpacking the gospel of Joe Friel’s new ‘Training Bible’ full 50 Fast Talk Labs Cycling can be a fickle sport. Coaches come and go; new, exciting, revolutionary ways of training take the sport by storm then grown stale; riders at the local training race who were once unbeatable age and fade from the front. Few things have... This spring Joe Friel released his 5th edition of the "Cyclist's Training Bible." Trevor and I had a chance to talk with Joe about the newest edition. We came to the interview with a list of questions that we felt only touched on the key parts of the book and by the hour mark we were barely a quarter of the way through our list. In addition to Joe Friel, our guests include: Frank Overton, the owner of FastCat coaching here in Boulder, CO; as well as LottoNL-Jumbo rider Sepp Kuss.  Learn more about your ad choices. Visit megaphone.fm/adchoices This spring Joe Friel released his 5th edition of the "Cyclist's Training Bible." Trevor and I had a chance to talk with Joe about the newest edition. We came to the interview with a list of questions that we felt only touched on the key parts of the book and by the hour mark we were barely a quarter of the way through our list. In addition to Joe Friel, our guests include: Frank Overton, the owner of FastCat coaching here in Boulder, CO; as well as LottoNL-Jumbo rider Sepp Kuss. 

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]]> 4388 no 49: Training, fueling, and suffering at Dirty Kanza 200 https://fasttalk.libsyn.com/49-training-fueling-and-suffering-at-dirty-kanza-200 In this episode, we’ll first touch upon the history of Dirty Kanza. Editor in chief Fred Dreier and Chris had a conversation in a recent VeloNews podcast about the phenomenon that is DK — why it’s become so popular, how it has grown so rapidly, and so forth, so check out that episode if you want more. Here, we’ll scratch the surface to give you a taste of the atmosphere at this race. Chris will also describe his history with the event. Hint: It ain’t pretty. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Jul 2018 16:00:00 -0000 Training, fueling, and suffering at Dirty Kanza 200 full 49 Fast Talk Labs EPISODE 49 IS A SPECIAL EDITION of Fast Talk. We’re talking the science of suffering. As many of you may know, Chris has become something of the VeloNews resident lab rat, guinea pig, and/or crash test dummy. A Case study of one, if... In this episode, we’ll first touch upon the history of Dirty Kanza. Editor in chief Fred Dreier and Chris had a conversation in a recent VeloNews podcast about the phenomenon that is DK — why it’s become so popular, how it has grown so rapidly, and so forth, so check out that episode if you want more. Here, we’ll scratch the surface to give you a taste of the atmosphere at this race. Chris will also describe his history with the event. Hint: It ain’t pretty. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, we’ll first touch upon the history of Dirty Kanza. Editor in chief Fred Dreier and Chris had a conversation in a recent VeloNews podcast about the phenomenon that is DK — why it’s become so popular, how it has grown so rapidly, and so forth, so check out that episode if you want more. Here, we’ll scratch the surface to give you a taste of the atmosphere at this race. Chris will also describe his history with the event. Hint: It ain’t pretty.

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]]> 3589 no 48: Race tactics and training with Rally’s Huffman and McCarty, part 2 https://fasttalk.libsyn.com/48-race-tactics-and-training-with-rallys-huffman-and-mccarty-part-2 IN EPISODE 48 WE DELVE into the second part of our series on strategy and training for particular races. This episode is all about hilly road races and winning the GC at a stage race. We caught up with two members of Rally Pro Cycling. Kiel Reijnen shares thoughts on how the region you come from helps determine what style of racing you may like and Toms Skujins discusses how grand tour GC riders and classics riders have to train differently. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Jun 2018 16:00:00 -0000 Race tactics and training with Rally’s Huffman and McCarty, part 2 full 48 Fast Talk Labs IN EPISODE 48 WE DELVE into the second part of our series on strategy and training for particular races. (.) This episode is all about hilly road races and winning the GC at a stage race. If you salivate over 12 percent grades, if your heart... IN EPISODE 48 WE DELVE into the second part of our series on strategy and training for particular races. This episode is all about hilly road races and winning the GC at a stage race. We caught up with two members of Rally Pro Cycling. Kiel Reijnen shares thoughts on how the region you come from helps determine what style of racing you may like and Toms Skujins discusses how grand tour GC riders and classics riders have to train differently. Learn more about your ad choices. Visit megaphone.fm/adchoices IN EPISODE 48 WE DELVE into the second part of our series on strategy and training for particular races. This episode is all about hilly road races and winning the GC at a stage race. We caught up with two members of Rally Pro Cycling. Kiel Reijnen shares thoughts on how the region you come from helps determine what style of racing you may like and Toms Skujins discusses how grand tour GC riders and classics riders have to train differently.

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]]> 3366 no 47: The art and science of peaking, with Colby Pearce https://fasttalk.libsyn.com/the-art-and-science-of-peaking-with-colby-pearce Our guest today knows all about peaking — both as a coach and as an athlete. He’s an hour record holder, an Olympian, a thinker, a tinkerer, and someone with massive amounts of experience as an athlete. Colby Pearce’s many many qualifications are too long to list here so we’ll let Colby detail them himself in a minute. Also sharing his thoughts we have Robert Pickels and the head physiologist at Pearl Izumi. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Jun 2018 16:00:00 -0000 47: The art and science of peaking full 47 Fast Talk Labs The VeloNews Fast Talk podcast is your source for the best training advice and most compelling insight on what it takes to become a better cyclist. Listen in as VeloNews managing editor Chris Case and our resident physiologist and... Our guest today knows all about peaking — both as a coach and as an athlete. He’s an hour record holder, an Olympian, a thinker, a tinkerer, and someone with massive amounts of experience as an athlete. Colby Pearce’s many many qualifications are too long to list here so we’ll let Colby detail them himself in a minute. Also sharing his thoughts we have Robert Pickels and the head physiologist at Pearl Izumi. Learn more about your ad choices. Visit megaphone.fm/adchoices Our guest today knows all about peaking — both as a coach and as an athlete. He’s an hour record holder, an Olympian, a thinker, a tinkerer, and someone with massive amounts of experience as an athlete. Colby Pearce’s many many qualifications are too long to list here so we’ll let Colby detail them himself in a minute. Also sharing his thoughts we have Robert Pickels and the head physiologist at Pearl Izumi.

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]]> 5894 no 46: Inside ketogenic and high-fat diets https://fasttalk.libsyn.com/46-inside-ketogenic-and-high-fat-diets We’ll discuss the difference between a ketogenic diet and a high-fat/low-carbohydrate diet, and why the latter may be the more important one to discuss. Our primary guest is a researcher who has become one of the most well-known faces of the high-fat movement — Dr. Timothy Noakes. Dr. Noakes has been at the center of endurance science and sports nutrition research for decades. He wrote, among other books, the very popular “Lore of Running” in the 1980s. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 31 May 2018 16:00:00 -0000 46: Inside ketogenic and high-fat diets full 46 Fast Talk Labs IF WE HAD TO SUMMARIZE sports nutrition in one word it would probably be … controversial. Or maybe just confusing. Endurance sports guidelines tell us we need to pack in the carbohydrates. Then we hear about Team Sky and other prominent... We’ll discuss the difference between a ketogenic diet and a high-fat/low-carbohydrate diet, and why the latter may be the more important one to discuss. Our primary guest is a researcher who has become one of the most well-known faces of the high-fat movement — Dr. Timothy Noakes. Dr. Noakes has been at the center of endurance science and sports nutrition research for decades. He wrote, among other books, the very popular “Lore of Running” in the 1980s. Learn more about your ad choices. Visit megaphone.fm/adchoices We’ll discuss the difference between a ketogenic diet and a high-fat/low-carbohydrate diet, and why the latter may be the more important one to discuss. Our primary guest is a researcher who has become one of the most well-known faces of the high-fat movement — Dr. Timothy Noakes. Dr. Noakes has been at the center of endurance science and sports nutrition research for decades. He wrote, among other books, the very popular “Lore of Running” in the 1980s.

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]]> 4424 no 45: The art of recovery — how to balance training and rest with metrics https://fasttalk.libsyn.com/45-the-art-of-recovery-how-to-balance-training-and-rest-with-metrics IT’S OFTEN OVERLOOKED. Sometimes forgotten. But it never should be. Recovery is just as important to strong performances as your daily workouts and weekly riding volume. Our guests today are Dr. Paul Gastin, Brent Bookwalter, Mac Cassin, and Frank Overton. We’ll also hear from Armando Mastracci, the founder of Xert training software, about the potential to use training software to give us clues about our recovery state. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 16 May 2018 16:00:00 -0000 The art of recovery — how to balance training and rest with metrics full 45 Fast Talk Labs IT’S OFTEN OVERLOOKED. Sometimes forgotten. But it never should be. Recovery is just as important to strong performances as your daily workouts and weekly riding volume. Recovery is the other side of the training balance that we often neglect. That... IT’S OFTEN OVERLOOKED. Sometimes forgotten. But it never should be. Recovery is just as important to strong performances as your daily workouts and weekly riding volume. Our guests today are Dr. Paul Gastin, Brent Bookwalter, Mac Cassin, and Frank Overton. We’ll also hear from Armando Mastracci, the founder of Xert training software, about the potential to use training software to give us clues about our recovery state. Learn more about your ad choices. Visit megaphone.fm/adchoices IT’S OFTEN OVERLOOKED. Sometimes forgotten. But it never should be. Recovery is just as important to strong performances as your daily workouts and weekly riding volume. Our guests today are Dr. Paul Gastin, Brent Bookwalter, Mac Cassin, and Frank Overton. We’ll also hear from Armando Mastracci, the founder of Xert training software, about the potential to use training software to give us clues about our recovery state.

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]]> 4086 no 44: The data revolution — how A.I. and machine learning will make you faster https://fasttalk.libsyn.com/44-the-data-revolution-how-ai-and-machine-learning-will-make-you-faster This episode is all about data. Our guest is the lead engineer for TrainingPeaks and their coach-focused software package WKO4, Tim Cusick. We’ll also hear from Armando Mastracci, developer of Xert Training software; Dean Golich, a head coach at Carmichael Training Systems; and finally, we’ll touch base with Joe Dombrowski, of the EF Education First-Drapac WorldTour team, to get his take on how pros are reacting to the data revolution. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 02 May 2018 16:00:00 -0000 The data revolution — how A.I. and machine learning will make you faster full 44 Fast Talk Labs This episode is all about data. Not long ago, people looked at you funny if you had a two-inch screen mounted to your handlebars. Now, we ride with head units the size of iPhones, sensors connected to our limbs, and wearables that track our every... This episode is all about data. Our guest is the lead engineer for TrainingPeaks and their coach-focused software package WKO4, Tim Cusick. We’ll also hear from Armando Mastracci, developer of Xert Training software; Dean Golich, a head coach at Carmichael Training Systems; and finally, we’ll touch base with Joe Dombrowski, of the EF Education First-Drapac WorldTour team, to get his take on how pros are reacting to the data revolution. Learn more about your ad choices. Visit megaphone.fm/adchoices This episode is all about data. Our guest is the lead engineer for TrainingPeaks and their coach-focused software package WKO4, Tim Cusick. We’ll also hear from Armando Mastracci, developer of Xert Training software; Dean Golich, a head coach at Carmichael Training Systems; and finally, we’ll touch base with Joe Dombrowski, of the EF Education First-Drapac WorldTour team, to get his take on how pros are reacting to the data revolution.

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]]> 4145 no 43: Race tactics and training with Rally’s Huffman and McCarty, part 1 https://fasttalk.libsyn.com/43-race-tactics-and-training-with-rallys-huffman-and-mccarty-part-1 In this episode we take a deep dive into race strategy and tactics, and the necessary skills and training you need to excel at bike racing. In this two-part series, we’ll first touch upon flat races where the sprinter tends to win. Today we’re joined by two veterans of both European and American racing from Rally Pro Cycling - team manager Pat McCarty and one of Team Rally’s leaders, Evan Huffman. We also speak with Kiel Reijnen, of Trek-Segafrado. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 13 Apr 2018 16:00:00 -0000 Race tactics and training with Rally’s Huffman and McCarty, part 1 full 43 Fast Talk Labs Producers: Trevor Connor, Chris Case, Spencer Powlison, Fred Dreier, Cam In this episode we take a deep dive into race strategy and tactics, and the necessary skills and training you need to excel at bike racing. In this two-part series, we’ll... In this episode we take a deep dive into race strategy and tactics, and the necessary skills and training you need to excel at bike racing. In this two-part series, we’ll first touch upon flat races where the sprinter tends to win. Today we’re joined by two veterans of both European and American racing from Rally Pro Cycling - team manager Pat McCarty and one of Team Rally’s leaders, Evan Huffman. We also speak with Kiel Reijnen, of Trek-Segafrado. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode we take a deep dive into race strategy and tactics, and the necessary skills and training you need to excel at bike racing. In this two-part series, we’ll first touch upon flat races where the sprinter tends to win. Today we’re joined by two veterans of both European and American racing from Rally Pro Cycling - team manager Pat McCarty and one of Team Rally’s leaders, Evan Huffman. We also speak with Kiel Reijnen, of Trek-Segafrado.

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]]> 3917 no 42: The power training revolution, with Hunter Allen https://fasttalk.libsyn.com/42-the-power-training-revolution-with-hunter-allen This episode is all about power. We are lucky to have Hunter Allen, a veteran coach who, as our main guest; along with Dr. Andrew Coggan, wrote the original book on training with power in 2006: “Training and Racing with a Power Meter.” In this episode, we’ll also hear from Dean Golich, a head coach at Carmichael Training Systems who has worked for years with world champion and WorldTour-caliber cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 23 Mar 2018 16:00:00 -0000 The power training revolution, with Hunter Allen full 42 Fast Talk Labs This episode is all about power. First, we’ll touch upon the history of power, and how it has fundamentally changed the sport of cycling and, more importantly, how we train. When did the use of power meters and power analysis first appear?... This episode is all about power. We are lucky to have Hunter Allen, a veteran coach who, as our main guest; along with Dr. Andrew Coggan, wrote the original book on training with power in 2006: “Training and Racing with a Power Meter.” In this episode, we’ll also hear from Dean Golich, a head coach at Carmichael Training Systems who has worked for years with world champion and WorldTour-caliber cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices This episode is all about power. We are lucky to have Hunter Allen, a veteran coach who, as our main guest; along with Dr. Andrew Coggan, wrote the original book on training with power in 2006: “Training and Racing with a Power Meter.” In this episode, we’ll also hear from Dean Golich, a head coach at Carmichael Training Systems who has worked for years with world champion and WorldTour-caliber cyclists.

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]]> 4512 no 41: We answer your questions about training https://fasttalk.libsyn.com/41-we-answer-your-questions-about-training This is our first edition of “Ask Fast Talk.” Because we receive so many compelling questions from Fast Talk listeners, we will begin devoting frequent episodes to answering your questions. On today’s episode, we discuss the following: the importance of aerobic threshold training and the physiological adaptations that take place from doing so; should FTP be based on one’s very best race effort or on a test; dealing with muscle soreness after weight training; training in extreme cold; and much more. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Mar 2018 16:00:00 -0000 We answer your questions about training full 41 Fast Talk Labs This is our first edition of “Ask Fast Talk.” Because we receive so many compelling questions from Fast Talk listeners, we will begin devoting frequent episodes to answering your questions. On today’s episode, we discuss the following: the... This is our first edition of “Ask Fast Talk.” Because we receive so many compelling questions from Fast Talk listeners, we will begin devoting frequent episodes to answering your questions. On today’s episode, we discuss the following: the importance of aerobic threshold training and the physiological adaptations that take place from doing so; should FTP be based on one’s very best race effort or on a test; dealing with muscle soreness after weight training; training in extreme cold; and much more. Learn more about your ad choices. Visit megaphone.fm/adchoices This is our first edition of “Ask Fast Talk.” Because we receive so many compelling questions from Fast Talk listeners, we will begin devoting frequent episodes to answering your questions. On today’s episode, we discuss the following: the importance of aerobic threshold training and the physiological adaptations that take place from doing so; should FTP be based on one’s very best race effort or on a test; dealing with muscle soreness after weight training; training in extreme cold; and much more.

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]]> 2165 no 40: Too much of a good thing? Heart arrhythmias in endurance athletes https://fasttalk.libsyn.com/40-too-much-of-a-good-thing-heart-arrhythmias-in-endurance-athletes In this episode we take a deep dive into a subject that Case knows well, and that our guest, Lennard Zinn, has lived for the last five years: Heart arrhythmias in endurance athletes. Chris and Lennard, along with Dr. John Mandrola, wrote a book entitled “The Haywire Heart” that details how and why long-term endurance exercise could cause a variety of heart arrhythmias. We’ll also hear from Jeremy Powers, who dealt with his own heart arrhythmia this past cyclocross season. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 16 Mar 2018 16:00:00 -0000 Too much of a good thing? Heart arrhythmias in endurance athletes full 40 Fast Talk Labs In this episode we take a deep dive into a subject that Case knows well, and that our guest, Lennard Zinn, : Heart arrhythmias in endurance athletes. Chris and Lennard, along with , wrote a book entitled “” that details how and... In this episode we take a deep dive into a subject that Case knows well, and that our guest, Lennard Zinn, has lived for the last five years: Heart arrhythmias in endurance athletes. Chris and Lennard, along with Dr. John Mandrola, wrote a book entitled “The Haywire Heart” that details how and why long-term endurance exercise could cause a variety of heart arrhythmias. We’ll also hear from Jeremy Powers, who dealt with his own heart arrhythmia this past cyclocross season. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode we take a deep dive into a subject that Case knows well, and that our guest, Lennard Zinn, has lived for the last five years: Heart arrhythmias in endurance athletes. Chris and Lennard, along with Dr. John Mandrola, wrote a book entitled “The Haywire Heart” that details how and why long-term endurance exercise could cause a variety of heart arrhythmias. We’ll also hear from Jeremy Powers, who dealt with his own heart arrhythmia this past cyclocross season.

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]]> 4902 no 39: The Secrets to Staying Strong as You Age with Ned Overend https://fasttalk.libsyn.com/the-secrets-to-staying-strong-as-you-age-with-ned-overend In this episode, we’ll look at the changes that have taken place in cycling legend Ned Overend, and how he’s been able to remain strong through the years, with an emphasis on recovery and staying healthy. In addition, we’ll hear from Dr. Jason Glowney, head of medicine at the University of Colorado Sports Medicine and Performance Center. We’ll also hear from Fast Talk regular Frank Overton, owner of FasCat coaching; and finally, we’ll hear from Glenn Swan, a three-time masters national champion. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Mar 2018 17:00:00 -0000 The secrets to staying strong as you age, with Ned Overend full 39 Fast Talk Labs In this episode, we discuss something that’s a factor for many of us right now, but will ultimately be a factor for all of us sooner than we’d like: the effects of aging. We’ve all said or heard it before: “I’m not what I was in my... In this episode, we’ll look at the changes that have taken place in cycling legend Ned Overend, and how he’s been able to remain strong through the years, with an emphasis on recovery and staying healthy. In addition, we’ll hear from Dr. Jason Glowney, head of medicine at the University of Colorado Sports Medicine and Performance Center. We’ll also hear from Fast Talk regular Frank Overton, owner of FasCat coaching; and finally, we’ll hear from Glenn Swan, a three-time masters national champion. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, we’ll look at the changes that have taken place in cycling legend Ned Overend, and how he’s been able to remain strong through the years, with an emphasis on recovery and staying healthy. In addition, we’ll hear from Dr. Jason Glowney, head of medicine at the University of Colorado Sports Medicine and Performance Center. We’ll also hear from Fast Talk regular Frank Overton, owner of FasCat coaching; and finally, we’ll hear from Glenn Swan, a three-time masters national champion.

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]]> 4253 no 38: Why fatigue may be all in your mind https://fasttalk.libsyn.com/38-why-fatigue-may-be-all-in-your-mind In this episode of Fast Talk, we’ll attempt to unlock the mysteries of fatigue. Is it just lactic acid pooling in your legs, as your high school coach probably told you? The answer is actually a lot more complex than you’d think.Our guests include Dr. Stephen Cheung, an exercise physiologist and professor in the kinesiology department at Brock University in St. Catherine’s, Ontario. We’ll also hear from talented climber Sepp Kuss, a neo-pro with LottoNL-Jumbo, who will talk about his limits when ra Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Feb 2018 17:00:00 -0000 Why fatigue may be all in your mind full 38 Fast Talk Labs We all know what fatigue feels like. It’s likely we’ve all experienced that exasperating feeling when our legs give out on a critical climb, or our sprint fails to materialize at the critical moment. But do you know what causes fatigue?... In this episode of Fast Talk, we’ll attempt to unlock the mysteries of fatigue. Is it just lactic acid pooling in your legs, as your high school coach probably told you? The answer is actually a lot more complex than you’d think.Our guests include Dr. Stephen Cheung, an exercise physiologist and professor in the kinesiology department at Brock University in St. Catherine’s, Ontario. We’ll also hear from talented climber Sepp Kuss, a neo-pro with LottoNL-Jumbo, who will talk about his limits when ra Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode of Fast Talk, we’ll attempt to unlock the mysteries of fatigue. Is it just lactic acid pooling in your legs, as your high school coach probably told you? The answer is actually a lot more complex than you’d think.Our guests include Dr. Stephen Cheung, an exercise physiologist and professor in the kinesiology department at Brock University in St. Catherine’s, Ontario. We’ll also hear from talented climber Sepp Kuss, a neo-pro with LottoNL-Jumbo, who will talk about his limits when ra

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]]> 3578 no 37: Nutrition — sugar, wheat, paleo, and performance We’re taking on the always-controversial subject of nutrition. Why is it so controversial? First, it’s very personal: Many people, trained or untrained, have strong opinions on the subject, and a lot of heated debate revolves around what is healthy and what is best for performance. We’ve had a few prominent guests on Fast Talk previously, and they’ve given their opinions on the subject. But thus far we have strayed away from revealing our thoughts — until now. In this podcast, we’ll discuss what we think is healthy and what isn’t. We’ll talk about what foods to eat, we’ll take on the question of wheat, nutrient density, and sugar. Unlike other episodes, in this show Coach Trevor Connor will not only be the co-host, he’ll also be the guest of honor. His research in graduate school focused on many of these topics, and what he’ll share are his educated opinions. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Feb 2018 12:00:00 -0000 Nutrition — sugar, wheat, paleo, and performance full 37 Fast Talk Labs We’re taking on the always-controversial subject of nutrition. Why is it so controversial? First, it’s very personal: Many people, trained or untrained, have strong opinions on the subject, and a lot of heated debate revolves around what is healthy and what is best for performance. We’ve had a few prominent guests on Fast Talk previously, and they’ve given their opinions on the subject. But thus far we have strayed away from revealing our thoughts — until now. In this podcast, we’ll discuss what we think is healthy and what isn’t. We’ll talk about what foods to eat, we’ll take on the question of wheat, nutrient density, and sugar. Unlike other episodes, in this show Coach Trevor Connor will not only be the co-host, he’ll also be the guest of honor. His research in graduate school focused on many of these topics, and what he’ll share are his educated opinions. Learn more about your ad choices. Visit megaphone.fm/adchoices We’re taking on the always-controversial subject of nutrition. Why is it so controversial? First, it’s very personal: Many people, trained or untrained, have strong opinions on the subject, and a lot of heated debate revolves around what is healthy and what is best for performance. We’ve had a few prominent guests on Fast Talk previously, and they’ve given their opinions on the subject. But thus far we have strayed away from revealing our thoughts — until now.

In this podcast, we’ll discuss what we think is healthy and what isn’t. We’ll talk about what foods to eat, we’ll take on the question of wheat, nutrient density, and sugar. Unlike other episodes, in this show Coach Trevor Connor will not only be the co-host, he’ll also be the guest of honor. His research in graduate school focused on many of these topics, and what he’ll share are his educated opinions.

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]]> 3853 36: Inside the new science of climbing https://fasttalk.libsyn.com/36-inside-the-new-science-of-climbing To start, we turned ourselves into mad scientists and convinced WorldTour pro Sepp Kuss (LottoNL-Jumbo) to join us. We rode several time trials up a few Boulder climbs in our quest for answers. Joining us for the podcast is Ryan Kohler of the University of Colorado Sports Medicine and Performance Center, who helped with the experiments on the road. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 19 Jan 2018 17:00:00 -0000 Inside the new science of climbing full 36 Fast Talk Labs Is climbing as simple as power-to-weight ratios? Not so much. In the January/February issue of VeloNews magazine, we dug into the rarely explored science of climbing. This podcast goes behind the scenes of the making of that article, and the... To start, we turned ourselves into mad scientists and convinced WorldTour pro Sepp Kuss (LottoNL-Jumbo) to join us. We rode several time trials up a few Boulder climbs in our quest for answers. Joining us for the podcast is Ryan Kohler of the University of Colorado Sports Medicine and Performance Center, who helped with the experiments on the road. Learn more about your ad choices. Visit megaphone.fm/adchoices To start, we turned ourselves into mad scientists and convinced WorldTour pro Sepp Kuss (LottoNL-Jumbo) to join us. We rode several time trials up a few Boulder climbs in our quest for answers. Joining us for the podcast is Ryan Kohler of the University of Colorado Sports Medicine and Performance Center, who helped with the experiments on the road.

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]]> 4245 no 35: How to Train In the Cold https://fasttalk.libsyn.com/35-how-to-train-in-the-cold This podcast covers the physiological effects of training in the cold, from muscle damage to the increased caloric demands. We also discuss tips and tricks to set up your bike, stay warm, and even keep your bottles from freezing. And if it’s just too darn cold, we explain the best way to balance time indoors on the trainer with outdoor rides. We speak with Dr. Stephen Cheung, Dr. Iñigo San Millan, Trek-Segafredo pro rider Kiel Reijnen, and former cyclocross champion Tim Johnson. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 05 Jan 2018 17:00:00 -0000 How to train in the cold full 35 Fast Talk Labs Are you getting out to ride this winter? This podcast covers the physiological effects of training in the cold, from muscle damage to the increased caloric demands. We also discuss tips and tricks to set up your bike, stay warm, and even keep your... This podcast covers the physiological effects of training in the cold, from muscle damage to the increased caloric demands. We also discuss tips and tricks to set up your bike, stay warm, and even keep your bottles from freezing. And if it’s just too darn cold, we explain the best way to balance time indoors on the trainer with outdoor rides. We speak with Dr. Stephen Cheung, Dr. Iñigo San Millan, Trek-Segafredo pro rider Kiel Reijnen, and former cyclocross champion Tim Johnson. Learn more about your ad choices. Visit megaphone.fm/adchoices This podcast covers the physiological effects of training in the cold, from muscle damage to the increased caloric demands. We also discuss tips and tricks to set up your bike, stay warm, and even keep your bottles from freezing. And if it’s just too darn cold, we explain the best way to balance time indoors on the trainer with outdoor rides. We speak with Dr. Stephen Cheung, Dr. Iñigo San Millan, Trek-Segafredo pro rider Kiel Reijnen, and former cyclocross champion Tim Johnson.

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]]> 4229 no 34: Become a climber (even if you live in a flat place) https://fasttalk.libsyn.com/34-become-a-climber-even-if-you-live-in-a-flat-place In this episode of Fast Talk, we tackle the always-popular topic of climbing. A listener in Iowa asked if he could become a better climber. We’re joined by a collection of talented riders and coaches: Sepp Kuss, newly signed with the LottoNL-Jumbo WorldTour squad; Dr. Iñigo San Millan, director of the University of Colorado Sports Medicine and Performance Center; as well as fantastic climbers Joe Dombrowski and Ned Overend. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Dec 2017 17:00:00 -0000 Become a climber (even if you live in a flat place) full 34 Fast Talk Labs In this episode of Fast Talk, we tackle the always-popular topic of climbing. A listener in Iowa asked if he could become a better climber. Not only will we answer his question, we’ll describe ways in which anyone can improve their technique,... In this episode of Fast Talk, we tackle the always-popular topic of climbing. A listener in Iowa asked if he could become a better climber. We’re joined by a collection of talented riders and coaches: Sepp Kuss, newly signed with the LottoNL-Jumbo WorldTour squad; Dr. Iñigo San Millan, director of the University of Colorado Sports Medicine and Performance Center; as well as fantastic climbers Joe Dombrowski and Ned Overend. Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode of Fast Talk, we tackle the always-popular topic of climbing. A listener in Iowa asked if he could become a better climber. We’re joined by a collection of talented riders and coaches: Sepp Kuss, newly signed with the LottoNL-Jumbo WorldTour squad; Dr. Iñigo San Millan, director of the University of Colorado Sports Medicine and Performance Center; as well as fantastic climbers Joe Dombrowski and Ned Overend.

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]]> 3799 no 33: Is FTP dead? https://fasttalk.libsyn.com/33-is-ftp-dead Recently, a big debate kicked up on the Internet. Some cycling experts stated that Functional Threshold Power (FTP) was dead. Many of the big names in training got involved in the debate of the value of FTP, as well as what is and isn’t current when it comes to creating a rider’s power profile and determining their training zones. We didn’t get involved in the debate–we consider everyone in the debate to be friends at Fast Talk–but we also couldn’t resist a good scientific question. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 20 Dec 2017 17:00:00 -0000 Is FTP dead? full 33 Fast Talk Labs In this episode of Fast Talk, we take on a controversial subject. Recently, a big debate kicked up on the Internet. Some cycling experts stated that Functional Threshold Power (FTP) was dead. Many of the big names in training got involved in the... Recently, a big debate kicked up on the Internet. Some cycling experts stated that Functional Threshold Power (FTP) was dead. Many of the big names in training got involved in the debate of the value of FTP, as well as what is and isn’t current when it comes to creating a rider’s power profile and determining their training zones. We didn’t get involved in the debate–we consider everyone in the debate to be friends at Fast Talk–but we also couldn’t resist a good scientific question. Learn more about your ad choices. Visit megaphone.fm/adchoices Recently, a big debate kicked up on the Internet. Some cycling experts stated that Functional Threshold Power (FTP) was dead. Many of the big names in training got involved in the debate of the value of FTP, as well as what is and isn’t current when it comes to creating a rider’s power profile and determining their training zones. We didn’t get involved in the debate–we consider everyone in the debate to be friends at Fast Talk–but we also couldn’t resist a good scientific question.

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]]> 4638 no 32: A cyclist’s guide to the weight room https://fasttalk.libsyn.com/32-a-cyclists-guide-to-the-weight-room We cyclists can get a little lost in the weight room. We are joined by Jess Elliott, who is the sports performance coach and biomechanist at the University of Colorado Sports Medicine and Performance Center. She helps us understand the fundamentals of strength workouts in the weight room: what to do, how to do it, and how many times to lift those big hunks of iron. Plus, we speak with pro rider Brent Bookwalter (BMC) about how he fits weight lifting into his busy travel schedule. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 Oct 2017 16:00:00 -0000 A cyclist’s guide to the weight room full 32 Fast Talk Labs We cyclists can get a little lost in the weight room. That doesn’t mean strength training doesn’t have important benefits though. We are joined by Jess Elliott, who is the sports performance coach and biomechanist at the University of Colorado... We cyclists can get a little lost in the weight room. We are joined by Jess Elliott, who is the sports performance coach and biomechanist at the University of Colorado Sports Medicine and Performance Center. She helps us understand the fundamentals of strength workouts in the weight room: what to do, how to do it, and how many times to lift those big hunks of iron. Plus, we speak with pro rider Brent Bookwalter (BMC) about how he fits weight lifting into his busy travel schedule. Learn more about your ad choices. Visit megaphone.fm/adchoices We cyclists can get a little lost in the weight room. We are joined by Jess Elliott, who is the sports performance coach and biomechanist at the University of Colorado Sports Medicine and Performance Center. She helps us understand the fundamentals of strength workouts in the weight room: what to do, how to do it, and how many times to lift those big hunks of iron. Plus, we speak with pro rider Brent Bookwalter (BMC) about how he fits weight lifting into his busy travel schedule.

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]]> 4179 no 31: How to avoid illness (or just cope with it) Illness can be a big setback for cyclists at all levels. What causes us to get sick, and how do we avoid it? If we train too hard, will it ruin our immune system, or can we power through it and ride with the sniffles? We are joined by Dr. Jason Glowney of CU Sports Medicine to answer these questions and better understand the science of illness and how it can make us better, healthier cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 24 Oct 2017 11:00:00 -0000 How to avoid illness (or just cope with it) full 31 Fast Talk Labs Illness can be a big setback for cyclists at all levels. What causes us to get sick, and how do we avoid it? If we train too hard, will it ruin our immune system, or can we power through it and ride with the sniffles? We are joined by Dr. Jason Glowney of CU Sports Medicine to answer these questions and better understand the science of illness and how it can make us better, healthier cyclists. Learn more about your ad choices. Visit megaphone.fm/adchoices Illness can be a big setback for cyclists at all levels. What causes us to get sick, and how do we avoid it? If we train too hard, will it ruin our immune system, or can we power through it and ride with the sniffles?

We are joined by Dr. Jason Glowney of CU Sports Medicine to answer these questions and better understand the science of illness and how it can make us better, healthier cyclists.

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]]> 3166 30: Myth Busters: Why we can’t talk about lactic acid https://fasttalk.libsyn.com/30-myth-busters-why-we-cant-talk-about-lactic-acid Coach Trevor Connor and Caley Fretz examine the chemistry that occurs in our muscles while riding and racing. They talk to Dr. Iñigo San Millán, who is the director of Colorado University’s exercise physiology lab. Best of all, they give you practical advice for your own training to help make that burn go away — or at least make you faster even if it hurts. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 17 Oct 2017 16:00:00 -0000 Myth Busters: Why we can’t talk about lactic acid full 30 Fast Talk Labs Ouch, it burns! But what is “it” — the root cause of the pain in your legs when you smash it up a hard climb? For the longest time, we colloquially called “it” lactic acid. It turns out that was wrong. Coach Trevor Connor and Caley Fretz... Coach Trevor Connor and Caley Fretz examine the chemistry that occurs in our muscles while riding and racing. They talk to Dr. Iñigo San Millán, who is the director of Colorado University’s exercise physiology lab. Best of all, they give you practical advice for your own training to help make that burn go away — or at least make you faster even if it hurts. Learn more about your ad choices. Visit megaphone.fm/adchoices Coach Trevor Connor and Caley Fretz examine the chemistry that occurs in our muscles while riding and racing. They talk to Dr. Iñigo San Millán, who is the director of Colorado University’s exercise physiology lab. Best of all, they give you practical advice for your own training to help make that burn go away — or at least make you faster even if it hurts.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3583 no 29: The future of bikes with Dan Cavallari and Kristen Legan https://fasttalk.libsyn.com/29-the-future-of-bikes-with-dan-cavallari-and-kristen-legan The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. What will bikes look like in five years? What will they ride like? We and joined by VN tech crew Dan Cavallari and Kristen Legan to dig into the future of bikes. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 10 Oct 2017 16:00:00 -0000 The future of bikes full 29 Fast Talk Labs The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of... The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. What will bikes look like in five years? What will they ride like? We and joined by VN tech crew Dan Cavallari and Kristen Legan to dig into the future of bikes. Learn more about your ad choices. Visit megaphone.fm/adchoices The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. What will bikes look like in five years? What will they ride like? We and joined by VN tech crew Dan Cavallari and Kristen Legan to dig into the future of bikes.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3872 no 28: Why we need an off-season with Dr. Andy Pruitt https://fasttalk.libsyn.com/-28-why-we-need-an-off-season-with-dr-andy-pruitt The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Taking time off can feel strange, but it’s absolutely necessary. Why do you need an off-season? We sit down with Dr. Andy Pruitt to discuss the physiological and psychological needs of athletes, and how an off-season is crucial to meeting those needs. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 27 Sep 2017 16:00:00 -0000 Why we need an off-season with Dr. Andy Pruitt full 28 Fast Talk Labs Fast Talk is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology,... The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Taking time off can feel strange, but it’s absolutely necessary. Why do you need an off-season? We sit down with Dr. Andy Pruitt to discuss the physiological and psychological needs of athletes, and how an off-season is crucial to meeting those needs. Learn more about your ad choices. Visit megaphone.fm/adchoices The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Taking time off can feel strange, but it’s absolutely necessary. Why do you need an off-season? We sit down with Dr. Andy Pruitt to discuss the physiological and psychological needs of athletes, and how an off-season is crucial to meeting those needs.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3347 no 27: Who can you trust for training advice? https://fasttalk.libsyn.com/27-who-can-you-trust-for-training-advice Who should you trust? How can you verify? There’s a lot of training advice out there, often contradictory, so what’s the best way for an athlete figure out what to do? We are joined by pro cyclist Sepp Kuss and the founder of FasCat coaching, Frank Overton, to dig into dealing with contradictory advice. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Sep 2017 16:00:00 -0000 Who can you trust for training advice? full 27 Fast Talk Labs Who should you trust? How can you verify? There’s a lot of training advice out there, often contradictory, so what’s the best way for an athlete figure out what to do? We are joined by pro cyclist Sepp Kuss and the founder of FasCat coaching,... Who should you trust? How can you verify? There’s a lot of training advice out there, often contradictory, so what’s the best way for an athlete figure out what to do? We are joined by pro cyclist Sepp Kuss and the founder of FasCat coaching, Frank Overton, to dig into dealing with contradictory advice. Learn more about your ad choices. Visit megaphone.fm/adchoices Who should you trust? How can you verify? There’s a lot of training advice out there, often contradictory, so what’s the best way for an athlete figure out what to do? We are joined by pro cyclist Sepp Kuss and the founder of FasCat coaching, Frank Overton, to dig into dealing with contradictory advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3584 no 26: Cramping myths debunked https://fasttalk.libsyn.com/26-cramping-myths-debunked For decades (almost a century, in fact), we’ve been told that cramping is caused by electrolyte imbalance or bad hydration. But new science suggests that this probably isn’t why you cramp during exercise. So why do you cramp? It all comes down to something called altered neuromuscular control. And how do you stop it? Well, that’s where things get even trickier. We called up the world’s leading athletic cramping expert to find out. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 25 Aug 2017 16:00:00 -0000 Cramping myths debunked full 26 Fast Talk Labs For decades (almost a century, in fact), we’ve been told that cramping is caused by electrolyte imbalance or bad hydration. But new science suggests that this probably isn’t why you cramp during exercise. So why do you cramp? It all comes down to... For decades (almost a century, in fact), we’ve been told that cramping is caused by electrolyte imbalance or bad hydration. But new science suggests that this probably isn’t why you cramp during exercise. So why do you cramp? It all comes down to something called altered neuromuscular control. And how do you stop it? Well, that’s where things get even trickier. We called up the world’s leading athletic cramping expert to find out. Learn more about your ad choices. Visit megaphone.fm/adchoices For decades (almost a century, in fact), we’ve been told that cramping is caused by electrolyte imbalance or bad hydration. But new science suggests that this probably isn’t why you cramp during exercise. So why do you cramp? It all comes down to something called altered neuromuscular control. And how do you stop it? Well, that’s where things get even trickier. We called up the world’s leading athletic cramping expert to find out.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4234 no 25: A deep dive on tires and pressure https://fasttalk.libsyn.com/25-a-deep-dive-on-tires-and-pressure The difference between a fast tire and a slow tire can be ten or more watts. So how should you optimize your tire selection and tire pressure? The science behind fast tires has evolved rapidly in recent years, so Trevor Connor and Caley Fretz called in tech writer Kristen Legan to dig into the latest research. This episode of Fast Talk is presented by Quarq. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 16 Aug 2017 16:00:00 -0000 A deep dive on tires and pressure full 25 Fast Talk Labs The difference between a fast tire and a slow tire can be ten or more watts. So how should you optimize your tire selection and tire pressure? The science behind fast tires has evolved rapidly in recent years, so Trevor Connor and Caley Fretz called... The difference between a fast tire and a slow tire can be ten or more watts. So how should you optimize your tire selection and tire pressure? The science behind fast tires has evolved rapidly in recent years, so Trevor Connor and Caley Fretz called in tech writer Kristen Legan to dig into the latest research. This episode of Fast Talk is presented by Quarq. Learn more about your ad choices. Visit megaphone.fm/adchoices The difference between a fast tire and a slow tire can be ten or more watts. So how should you optimize your tire selection and tire pressure? The science behind fast tires has evolved rapidly in recent years, so Trevor Connor and Caley Fretz called in tech writer Kristen Legan to dig into the latest research. This episode of Fast Talk is presented by Quarq.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2949 no 24: Surviving a long season like a pro https://fasttalk.libsyn.com/24-surviving-a-long-season-like-a-pro Is it possible to stay fit and fast all year round? We talk to former pro and team director Mike Creed about the toll that cycling takes on a body. He also discusses the mentality required to endure bad days on a bike, which happen far more often than good days. Plus, we speak with Cannondale-Drapac pro Toms Skujins and Trek-Segafredo pro Kiel Reijnen about how they plan their seasons, schedule training and avoid the dreaded burn-out. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 25 Jul 2017 16:00:00 -0000 Surviving a long season like a pro full 24 Fast Talk Labs Is it possible to stay fit and fast all year round? We talk to former pro and team director Mike Creed about the toll that cycling takes on a body. He also discusses the mentality required to endure bad days on a bike, which happen far more often than... Is it possible to stay fit and fast all year round? We talk to former pro and team director Mike Creed about the toll that cycling takes on a body. He also discusses the mentality required to endure bad days on a bike, which happen far more often than good days. Plus, we speak with Cannondale-Drapac pro Toms Skujins and Trek-Segafredo pro Kiel Reijnen about how they plan their seasons, schedule training and avoid the dreaded burn-out. Learn more about your ad choices. Visit megaphone.fm/adchoices Is it possible to stay fit and fast all year round? We talk to former pro and team director Mike Creed about the toll that cycling takes on a body. He also discusses the mentality required to endure bad days on a bike, which happen far more often than good days. Plus, we speak with Cannondale-Drapac pro Toms Skujins and Trek-Segafredo pro Kiel Reijnen about how they plan their seasons, schedule training and avoid the dreaded burn-out.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3651 no 23: How periodization works… for your nutrition https://fasttalk.libsyn.com/23-how-periodization-works-for-your-nutrition Forget what you thought you knew about sports nutrition. We speak with Dr. John Hawley, one of the top experts in the world about the cutting edge trends in sports nutrition. Hawley also debunks myths about Ketogenic diets and explains the difference between race and training nutrition. Plus, we talk to Cannondale-Drapac’s Toms Skujins and national champion Joey Rosskopf about how they use nutrition in the real world. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Jul 2017 16:00:00 -0000 How periodization works… for your nutrition full 23 Fast Talk Labs Forget what you thought you knew about sports nutrition. New science shows that cyclists should consider periodizing their nutrition, much like they periodize their training. We speak with Dr. John Hawley, one of the top experts in the world about the... Forget what you thought you knew about sports nutrition. We speak with Dr. John Hawley, one of the top experts in the world about the cutting edge trends in sports nutrition. Hawley also debunks myths about Ketogenic diets and explains the difference between race and training nutrition. Plus, we talk to Cannondale-Drapac’s Toms Skujins and national champion Joey Rosskopf about how they use nutrition in the real world. Learn more about your ad choices. Visit megaphone.fm/adchoices Forget what you thought you knew about sports nutrition. We speak with Dr. John Hawley, one of the top experts in the world about the cutting edge trends in sports nutrition. Hawley also debunks myths about Ketogenic diets and explains the difference between race and training nutrition. Plus, we talk to Cannondale-Drapac’s Toms Skujins and national champion Joey Rosskopf about how they use nutrition in the real world.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3866 no 22: Understanding Tour de France strategy https://fasttalk.libsyn.com/22-understanding-tour-de-france-strategy Have you ever turned on a Tour de France stage and found yourself wondering what the heck is going on? Why are these riders off the front? Shouldn’t that team be chasing? In this special Fast Talk episode, we are joined by Cannondale-Drapac pro rider Toms Skujins to discuss the intricacies of racing strategy. Plus, we’ll give you a few ways you can translate Tour de France tactics into your local races. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Jun 2017 16:00:00 -0000 Understanding Tour de France strategy full 22 Fast Talk Labs Have you ever turned on a  stage and found yourself wondering what the heck is going on? Why are these riders off the front? Shouldn’t that team be chasing? In this special Fast Talk episode, we are joined by Cannondale-Drapac pro rider... Have you ever turned on a Tour de France stage and found yourself wondering what the heck is going on? Why are these riders off the front? Shouldn’t that team be chasing? In this special Fast Talk episode, we are joined by Cannondale-Drapac pro rider Toms Skujins to discuss the intricacies of racing strategy. Plus, we’ll give you a few ways you can translate Tour de France tactics into your local races. Learn more about your ad choices. Visit megaphone.fm/adchoices Have you ever turned on a Tour de France stage and found yourself wondering what the heck is going on? Why are these riders off the front? Shouldn’t that team be chasing? In this special Fast Talk episode, we are joined by Cannondale-Drapac pro rider Toms Skujins to discuss the intricacies of racing strategy. Plus, we’ll give you a few ways you can translate Tour de France tactics into your local races.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3853 no 21: Managing Heat with the Illustrious Mr Pickels https://fasttalk.libsyn.com/managing-heat-with-the-illustrious-mr-pickels Is the heat of summer getting you down? Fast Talk is here to help. Coach Trevor Connor and Caley Fretz are joined once again by Rob Pickels, a physiologist who is currently studying ways to make clothing work better in hot weather. The panel discusses the mechanisms that cause your performance to drop when your body gets too hot, how to trick these mechanisms, and why you don’t want to. Finally, Fast Talk digs into the best ways to stay cool and safe when the mercury rises. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 07 Jun 2017 16:00:00 -0000 How to ride better in the hot hot heat full 21 Fast Talk Labs Is the heat of summer getting you down? Fast Talk is here to help. Coach Trevor Connor and Caley Fretz are joined once again by Rob Pickels, a physiologist who is currently studying ways to make clothing work better in hot weather. The panel discusses... Is the heat of summer getting you down? Fast Talk is here to help. Coach Trevor Connor and Caley Fretz are joined once again by Rob Pickels, a physiologist who is currently studying ways to make clothing work better in hot weather. The panel discusses the mechanisms that cause your performance to drop when your body gets too hot, how to trick these mechanisms, and why you don’t want to. Finally, Fast Talk digs into the best ways to stay cool and safe when the mercury rises. Learn more about your ad choices. Visit megaphone.fm/adchoices Is the heat of summer getting you down? Fast Talk is here to help. Coach Trevor Connor and Caley Fretz are joined once again by Rob Pickels, a physiologist who is currently studying ways to make clothing work better in hot weather. The panel discusses the mechanisms that cause your performance to drop when your body gets too hot, how to trick these mechanisms, and why you don’t want to. Finally, Fast Talk digs into the best ways to stay cool and safe when the mercury rises.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3672 no 20: Get better at sprinting https://fasttalk.libsyn.com/20-get-better-at-sprinting You need to sprint faster. Everyone does, except maybe Marcel Kittel and Mark Cavendish. Though sprinting ability is largely a function of genetics, there are still tons of ways to get more out of your finishing kick, from positioning to neuromuscular training to simply showing up at the finish line fresher. We discuss the ins and outs of sprint technique and training, and are joined by two-time national criterium champion Eric Young for some pro tips. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Jun 2017 16:00:00 -0000 Get better at sprinting full 20 Fast Talk Labs You need to sprint faster. Everyone does, except maybe Marcel Kittel and Mark Cavendish. Though sprinting ability is largely a function of genetics, there are still tons of ways to get more out of your finishing kick, from positioning to neuromuscular... You need to sprint faster. Everyone does, except maybe Marcel Kittel and Mark Cavendish. Though sprinting ability is largely a function of genetics, there are still tons of ways to get more out of your finishing kick, from positioning to neuromuscular training to simply showing up at the finish line fresher. We discuss the ins and outs of sprint technique and training, and are joined by two-time national criterium champion Eric Young for some pro tips. Learn more about your ad choices. Visit megaphone.fm/adchoices You need to sprint faster. Everyone does, except maybe Marcel Kittel and Mark Cavendish. Though sprinting ability is largely a function of genetics, there are still tons of ways to get more out of your finishing kick, from positioning to neuromuscular training to simply showing up at the finish line fresher. We discuss the ins and outs of sprint technique and training, and are joined by two-time national criterium champion Eric Young for some pro tips.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3583 no 19: Training as a numbers game https://fasttalk.libsyn.com/19-training-as-a-numbers-game What numbers do you use to describe your rides? Some cyclists keep it simple with mileage and time. Others delve into TSS, FTP, or kJ to quantify a day of training. We talk to Dirk Friel of TrainingPeaks to explain how cyclists can use the data to make your workouts more effective and productive. Learn more about your ad choices. Visit megaphone.fm/adchoices Sat, 20 May 2017 16:00:00 -0000 Training as a numbers game full 19 Fast Talk Labs What numbers do you use to describe your rides? Some cyclists keep it simple with mileage and time. Others delve into TSS, FTP, or kJ to quantify a day of training. We talk to Dirk Friel of TrainingPeaks to explain how cyclists can use the data to... What numbers do you use to describe your rides? Some cyclists keep it simple with mileage and time. Others delve into TSS, FTP, or kJ to quantify a day of training. We talk to Dirk Friel of TrainingPeaks to explain how cyclists can use the data to make your workouts more effective and productive. Learn more about your ad choices. Visit megaphone.fm/adchoices What numbers do you use to describe your rides? Some cyclists keep it simple with mileage and time. Others delve into TSS, FTP, or kJ to quantify a day of training. We talk to Dirk Friel of TrainingPeaks to explain how cyclists can use the data to make your workouts more effective and productive.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3672 no 18: Top tips for pre-race prep https://fasttalk.libsyn.com/18-top-tips-for-pre-race-prep Your body is ready to race, but is your bike ready? We are joined by VeloNews’s tech team of Dan Cavallari and Kristen Legan to dig into the tech side of proper race preparation. What should you do to your bike to make it race-ready? Where can you find the biggest gains for the least cash? What do you need to have in your race bag? The panel tackles these questions and many more. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 May 2017 16:00:00 -0000 Top tips for pre-race prep full 18 Fast Talk Labs Your body is ready to race, but is your bike ready? We are joined by VeloNews’s tech team of Dan Cavallari and Kristen Legan to dig into the tech side of proper race preparation. What should you do to your bike to make it race-ready? Where can you... Your body is ready to race, but is your bike ready? We are joined by VeloNews’s tech team of Dan Cavallari and Kristen Legan to dig into the tech side of proper race preparation. What should you do to your bike to make it race-ready? Where can you find the biggest gains for the least cash? What do you need to have in your race bag? The panel tackles these questions and many more. Learn more about your ad choices. Visit megaphone.fm/adchoices Your body is ready to race, but is your bike ready? We are joined by VeloNews’s tech team of Dan Cavallari and Kristen Legan to dig into the tech side of proper race preparation. What should you do to your bike to make it race-ready? Where can you find the biggest gains for the least cash? What do you need to have in your race bag? The panel tackles these questions and many more.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4389 no 17: The Art of the Breakaway with Toms Skujins https://fasttalk.libsyn.com/17-the-art-of-the-breakaway-with-toms-skujins The breakaway. It is perhaps the noblest form of victory, and the most difficult. Joining and then winning from breakaways is as much art as science, as much tactical awareness as strength. In this episode, we are joined by Cannondale-Drapac’s escape ace Toms Skuijns, winner of two breakaway stages of the Amgen Tour of California, as well as VeloNews managing editor Chris Case, to discuss the tips, tricks, and tactics needed to make a breakaway move stick. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Apr 2017 16:00:00 -0000 The art and science of the breakaway full 17 Fast Talk Labs The breakaway. It is perhaps the noblest form of victory, and the most difficult. Joining and then winning from breakaways is as much art as science, as much tactical awareness as strength. In this episode, we are joined by Cannondale-Drapac’s... The breakaway. It is perhaps the noblest form of victory, and the most difficult. Joining and then winning from breakaways is as much art as science, as much tactical awareness as strength. In this episode, we are joined by Cannondale-Drapac’s escape ace Toms Skuijns, winner of two breakaway stages of the Amgen Tour of California, as well as VeloNews managing editor Chris Case, to discuss the tips, tricks, and tactics needed to make a breakaway move stick. Learn more about your ad choices. Visit megaphone.fm/adchoices The breakaway. It is perhaps the noblest form of victory, and the most difficult. Joining and then winning from breakaways is as much art as science, as much tactical awareness as strength. In this episode, we are joined by Cannondale-Drapac’s escape ace Toms Skuijns, winner of two breakaway stages of the Amgen Tour of California, as well as VeloNews managing editor Chris Case, to discuss the tips, tricks, and tactics needed to make a breakaway move stick.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3178 no 16: Forget what you thought you knew about warm-ups https://fasttalk.libsyn.com/16-forget-what-you-thought-you-knew-about-warm-ups Everyone has a warm-up routine, which is sometimes simple, and sometimes very complex. But what are we actually achieving with a pre-race routine? Is it helping us or actually hurting our potential to perform? We go in-depth on the science behind warm-ups and provide tips on how to get the most out of your next race by tailoring your routine to the event and your own needs. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Apr 2017 16:00:00 -0000 Forget what you thought you knew about warm-ups full 16 Fast Talk Labs Everyone has a warm-up routine, which is sometimes simple, and sometimes very complex. But what are we actually achieving with a pre-race routine? Is it helping us or actually hurting our potential to perform? We go in-depth on the science behind... Everyone has a warm-up routine, which is sometimes simple, and sometimes very complex. But what are we actually achieving with a pre-race routine? Is it helping us or actually hurting our potential to perform? We go in-depth on the science behind warm-ups and provide tips on how to get the most out of your next race by tailoring your routine to the event and your own needs. Learn more about your ad choices. Visit megaphone.fm/adchoices Everyone has a warm-up routine, which is sometimes simple, and sometimes very complex. But what are we actually achieving with a pre-race routine? Is it helping us or actually hurting our potential to perform? We go in-depth on the science behind warm-ups and provide tips on how to get the most out of your next race by tailoring your routine to the event and your own needs.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3783 no 15: Should you eat gummy bears like Sagan? https://fasttalk.libsyn.com/15-should-you-eat-gummy-bears-like-sagan Should you eat gummy bears like Peter Sagan? Maybe. In this episode, we are joined by Dan Cavallari and Stacy Sims, founder of Osmo who now works with Nuun, to discuss the difference between food and fuel — what you should be eating on the bike, and off. We cover everything from the basics of sugars to osmotic gut pressure to the benefits (or lack thereof) of red algae. Some of the conclusions just might surprise you. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Mar 2017 16:00:00 -0000 Should you eat gummy bears like Sagan? full 15 Fast Talk Labs Should you eat gummy bears like Peter Sagan? Maybe. In this episode, we are joined by Dan Cavallari and Stacy Sims, founder of Osmo who now works with Nuun, to discuss the difference between food and fuel — what you should be eating on the bike, and... Should you eat gummy bears like Peter Sagan? Maybe. In this episode, we are joined by Dan Cavallari and Stacy Sims, founder of Osmo who now works with Nuun, to discuss the difference between food and fuel — what you should be eating on the bike, and off. We cover everything from the basics of sugars to osmotic gut pressure to the benefits (or lack thereof) of red algae. Some of the conclusions just might surprise you. Learn more about your ad choices. Visit megaphone.fm/adchoices Should you eat gummy bears like Peter Sagan? Maybe. In this episode, we are joined by Dan Cavallari and Stacy Sims, founder of Osmo who now works with Nuun, to discuss the difference between food and fuel — what you should be eating on the bike, and off. We cover everything from the basics of sugars to osmotic gut pressure to the benefits (or lack thereof) of red algae. Some of the conclusions just might surprise you.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3957 no 14: Which is better, polarization or sweet spot? https://fasttalk.libsyn.com/14-which-is-better-polarization-or-sweet-spot Which is better, sweet spot training or polarized training? To find out, we invited in proponents of each type of training — FasCat’s Frank Overton on the sweet spot side, and Boulder Center for Sports Medicine’s Ryan Kohler to advocate for a polarized model — and let them have at it. Don’t know what Sweet Spot or polarized training are? Don’t worry, that’s covered first. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 07 Mar 2017 17:00:00 -0000 Which is better, polarization or sweet spot? full 14 Fast Talk Labs Which is better, sweet spot training or polarized training? To find out, we invited in proponents of each type of training — FasCat’s Frank Overton on the sweet spot side, and Boulder Center for Sports Medicine’s Ryan Kohler to advocate for a... Which is better, sweet spot training or polarized training? To find out, we invited in proponents of each type of training — FasCat’s Frank Overton on the sweet spot side, and Boulder Center for Sports Medicine’s Ryan Kohler to advocate for a polarized model — and let them have at it. Don’t know what Sweet Spot or polarized training are? Don’t worry, that’s covered first. Learn more about your ad choices. Visit megaphone.fm/adchoices Which is better, sweet spot training or polarized training? To find out, we invited in proponents of each type of training — FasCat’s Frank Overton on the sweet spot side, and Boulder Center for Sports Medicine’s Ryan Kohler to advocate for a polarized model — and let them have at it. Don’t know what Sweet Spot or polarized training are? Don’t worry, that’s covered first.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2937 no 13: How to pick a power meter https://fasttalk.libsyn.com/13-how-to-pick-a-power-meter There is no training tool more powerful than a power meter, when it’s used properly. But which one you should buy? What part of your bike should it be on? Is a one-sided power meter good enough? We are joined by our tech crew, Dan Cavallari and Kristen Legan, to answer these questions and many more. Plus, pro power insight from Cannondale-Drapac’s master of the breakaway, Toms Skuijns. Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 14 Feb 2017 17:00:00 -0000 How to pick a power meter full 13 Fast Talk Labs There is no training tool more powerful than a power meter, when it’s used properly. But which one you should buy? What part of your bike should it be on? Is a one-sided power meter good enough? We are joined by our tech crew, Dan Cavallari and... There is no training tool more powerful than a power meter, when it’s used properly. But which one you should buy? What part of your bike should it be on? Is a one-sided power meter good enough? We are joined by our tech crew, Dan Cavallari and Kristen Legan, to answer these questions and many more. Plus, pro power insight from Cannondale-Drapac’s master of the breakaway, Toms Skuijns. Learn more about your ad choices. Visit megaphone.fm/adchoices There is no training tool more powerful than a power meter, when it’s used properly. But which one you should buy? What part of your bike should it be on? Is a one-sided power meter good enough? We are joined by our tech crew, Dan Cavallari and Kristen Legan, to answer these questions and many more. Plus, pro power insight from Cannondale-Drapac’s master of the breakaway, Toms Skuijns.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2922 no 12: Use tactics to your advantage https://fasttalk.libsyn.com/12-use-tactics-to-your-advantage Let’s say you’re on an amateur team. A bunch of Cat. 3s with varying strengths and weaknesses. How do you use each rider effectively? How should a sprinter approach each race? Or a climber? Or a big domestique? Those are the questions we focus on. We are joined by VN managing editor Chris Case, plus pro guests Ted King and Eric Young. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Feb 2017 17:00:00 -0000 Use tactics to your advantage full 12 Fast Talk Labs Let’s say you’re on an amateur team. A bunch of Cat. 3s with varying strengths and weaknesses. How do you use each rider effectively? How should a sprinter approach each race? Or a climber? Or a big domestique? Those are the questions we focus on.... Let’s say you’re on an amateur team. A bunch of Cat. 3s with varying strengths and weaknesses. How do you use each rider effectively? How should a sprinter approach each race? Or a climber? Or a big domestique? Those are the questions we focus on. We are joined by VN managing editor Chris Case, plus pro guests Ted King and Eric Young. Learn more about your ad choices. Visit megaphone.fm/adchoices Let’s say you’re on an amateur team. A bunch of Cat. 3s with varying strengths and weaknesses. How do you use each rider effectively? How should a sprinter approach each race? Or a climber? Or a big domestique? Those are the questions we focus on. We are joined by VN managing editor Chris Case, plus pro guests Ted King and Eric Young.

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]]> 2508 no 11: Busting the No Pain No Gain Myth https://fasttalk.libsyn.com/11-busting-the-no-pain-no-gain-myth Today’s episode is all about busting two commonly held and closely related training myths. First, should you always do precisely what’s written on your training plan, even if your body is tired? And second, should your intervals always be ridden to failure, as hard as you can go? We are joined by Brent Bookwalter, Lucas Euser, Inigo San Milan, and Grant Holicky to help you determine when you should and shouldn’t push through bad legs, and when you should and shouldn’t do intervals at full gas. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 27 Jan 2017 17:00:00 -0000 Busting the ‘no pain, no gain’ myth full 11 Fast Talk Labs No pain, no gain, right? Well, not really. Today’s episode is all about busting two commonly held and closely related training myths. First, should you always do precisely what’s written on your training plan, even if your body is tired? And... Today’s episode is all about busting two commonly held and closely related training myths. First, should you always do precisely what’s written on your training plan, even if your body is tired? And second, should your intervals always be ridden to failure, as hard as you can go? We are joined by Brent Bookwalter, Lucas Euser, Inigo San Milan, and Grant Holicky to help you determine when you should and shouldn’t push through bad legs, and when you should and shouldn’t do intervals at full gas. Learn more about your ad choices. Visit megaphone.fm/adchoices Today’s episode is all about busting two commonly held and closely related training myths. First, should you always do precisely what’s written on your training plan, even if your body is tired? And second, should your intervals always be ridden to failure, as hard as you can go? We are joined by Brent Bookwalter, Lucas Euser, Inigo San Milan, and Grant Holicky to help you determine when you should and shouldn’t push through bad legs, and when you should and shouldn’t do intervals at full gas.

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]]> 2762 no 10: Hit race weight the right way https://fasttalk.libsyn.com/10-hit-race-weight-the-right-way What is the healthy way to get to race weight? We are joined by Dr. Philip Goglia, a nutritionist to the stars (and Phil Gaimon) to discuss safe and effective ways to drop weight, how to best fuel your training, and why paying close attention to your food matters. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 13 Jan 2017 17:00:00 -0000 Hit race weight the right way full 10 Fast Talk Labs What is the healthy way to get to race weight? We are joined by Dr. Philip Goglia, a nutritionist to the stars (and Phil Gaimon) to discuss safe and effective ways to drop weight, how to best fuel your training, and why paying close attention to... What is the healthy way to get to race weight? We are joined by Dr. Philip Goglia, a nutritionist to the stars (and Phil Gaimon) to discuss safe and effective ways to drop weight, how to best fuel your training, and why paying close attention to your food matters. Learn more about your ad choices. Visit megaphone.fm/adchoices What is the healthy way to get to race weight? We are joined by Dr. Philip Goglia, a nutritionist to the stars (and Phil Gaimon) to discuss safe and effective ways to drop weight, how to best fuel your training, and why paying close attention to your food matters.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3668 no 9: Cycling Roundtable with Andy Pruitt and Rob Pickels https://fasttalk.libsyn.com/9-cycling-roundtable-with-andy-pruitt-and-rob-pickels Are top pro teams training differently from the rest of us? Can you replace lab testing with a power meter and field testing? What should you look for in a coach? We are joined by Andy Pruitt, an internationally-known fit guru and sports physician, and Robert Pickels, a coach and researcher working at the leading edge of endurance training at the CU Center for Sports Medicine, for a wide-ranging discussion that answers these questions and much more. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 16 Dec 2016 17:00:00 -0000 Three physiologists walk into a studio… full 9 Fast Talk Labs Are top pro teams training differently from the rest of us? Can you replace lab testing with a power meter and field testing? What should you look for in a coach? We are joined by Andy Pruitt, an internationally-known fit guru and sports physician,... Are top pro teams training differently from the rest of us? Can you replace lab testing with a power meter and field testing? What should you look for in a coach? We are joined by Andy Pruitt, an internationally-known fit guru and sports physician, and Robert Pickels, a coach and researcher working at the leading edge of endurance training at the CU Center for Sports Medicine, for a wide-ranging discussion that answers these questions and much more. Learn more about your ad choices. Visit megaphone.fm/adchoices Are top pro teams training differently from the rest of us? Can you replace lab testing with a power meter and field testing? What should you look for in a coach? We are joined by Andy Pruitt, an internationally-known fit guru and sports physician, and Robert Pickels, a coach and researcher working at the leading edge of endurance training at the CU Center for Sports Medicine, for a wide-ranging discussion that answers these questions and much more.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3143 no 8: Stop your legs from fighting (themselves) https://fasttalk.libsyn.com/8-stop-your-legs-from-fighting-themselves Want some free watts? Your legs are fighting themselves, and we want them to stop. Episode 8 is all about neuromuscular training, decreasing what is called coactivation, which is when your muscles actually work against each other. Neuromuscular training can provide big gains without requiring any increase in fitness. We are joined by neuromuscular training expert Grant Holicky of Apex Coaching for insight into how this type of training works and how exactly to implement it in your own training. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Dec 2016 17:00:00 -0000 Stop your legs from fighting (themselves) full 8 Fast Talk Labs Want some free watts? Your legs are fighting themselves, and we want them to stop. Episode 8 is all about neuromuscular training, decreasing what is called coactivation, which is when your muscles actually work against each other. Neuromuscular... Want some free watts? Your legs are fighting themselves, and we want them to stop. Episode 8 is all about neuromuscular training, decreasing what is called coactivation, which is when your muscles actually work against each other. Neuromuscular training can provide big gains without requiring any increase in fitness. We are joined by neuromuscular training expert Grant Holicky of Apex Coaching for insight into how this type of training works and how exactly to implement it in your own training. Learn more about your ad choices. Visit megaphone.fm/adchoices Want some free watts? Your legs are fighting themselves, and we want them to stop. Episode 8 is all about neuromuscular training, decreasing what is called coactivation, which is when your muscles actually work against each other. Neuromuscular training can provide big gains without requiring any increase in fitness. We are joined by neuromuscular training expert Grant Holicky of Apex Coaching for insight into how this type of training works and how exactly to implement it in your own training.

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]]> 2317 no 7: Cold, bare legs make you dumb, not tough https://fasttalk.libsyn.com/7-cold-bare-legs-make-you-dumb-not-tough Why do you need to cover your legs when it’s cold? It’s not about comfort, it’s about getting the most out of your training. We dig into the physiology behind pedaling in cold weather and offer up a few tips and tricks for dressing properly. Internationally renowned trainer Andy Pruitt and former pro Ted King add their own insights on the subject. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Dec 2016 17:00:00 -0000 Cold, bare legs make you dumb, not tough full 7 Fast Talk Labs Why do you need to cover your legs when it’s cold? It’s not about comfort, it’s about getting the most out of your training. We dig into the physiology behind pedaling in cold weather and offer up a few tips and tricks for dressing properly.... Why do you need to cover your legs when it’s cold? It’s not about comfort, it’s about getting the most out of your training. We dig into the physiology behind pedaling in cold weather and offer up a few tips and tricks for dressing properly. Internationally renowned trainer Andy Pruitt and former pro Ted King add their own insights on the subject. Learn more about your ad choices. Visit megaphone.fm/adchoices Why do you need to cover your legs when it’s cold? It’s not about comfort, it’s about getting the most out of your training. We dig into the physiology behind pedaling in cold weather and offer up a few tips and tricks for dressing properly. Internationally renowned trainer Andy Pruitt and former pro Ted King add their own insights on the subject.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2356 no 6: Like it or not, you should be lifting https://fasttalk.libsyn.com/-6-like-it-or-not-you-should-be-lifting Is it enough to just ride your bike for training? In this episode of Fast Talk, we explain why serious cyclists should be spending time in the gym, incorporating weight lifting into their weekly programs. We speak to pro cyclist Svein Tuft, as well as Dr. Andy Pruitt to learn more about the benefits of strength training. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Nov 2016 17:00:00 -0000 Like it or not, you should be lifting full 6 Fast Talk Labs Is it enough to just ride your bike for training? In this episode of Fast Talk, we explain why serious cyclists should be spending time in the gym, incorporating weight lifting into their weekly programs. We speak to pro cyclist Svein Tuft, as well as... Is it enough to just ride your bike for training? In this episode of Fast Talk, we explain why serious cyclists should be spending time in the gym, incorporating weight lifting into their weekly programs. We speak to pro cyclist Svein Tuft, as well as Dr. Andy Pruitt to learn more about the benefits of strength training. Learn more about your ad choices. Visit megaphone.fm/adchoices Is it enough to just ride your bike for training? In this episode of Fast Talk, we explain why serious cyclists should be spending time in the gym, incorporating weight lifting into their weekly programs. We speak to pro cyclist Svein Tuft, as well as Dr. Andy Pruitt to learn more about the benefits of strength training.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1704 no 5: How much speed can $2,000 buy? https://fasttalk.libsyn.com/5-how-much-speed-can-2000-buy Can you buy speed? Yes, if you spend wisely. Fretz and Connor are joined by tech experts Dan Cavallari and Kristen Legan, and they try to answer a simple hypothetical: If you have $2,000 to spend and want to ride faster, where should those dollars go? Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 04 Nov 2016 16:00:00 -0000 How much speed can $2,000 buy? full 5 Fast Talk Labs Can you buy speed? Yes, if you spend wisely. Fretz and Connor are joined by tech experts Dan Cavallari and Kristen Legan, and they try to answer a simple hypothetical: If you have $2,000 to spend and want to ride faster, where should those dollars go? Can you buy speed? Yes, if you spend wisely. Fretz and Connor are joined by tech experts Dan Cavallari and Kristen Legan, and they try to answer a simple hypothetical: If you have $2,000 to spend and want to ride faster, where should those dollars go? Learn more about your ad choices. Visit megaphone.fm/adchoices Can you buy speed? Yes, if you spend wisely. Fretz and Connor are joined by tech experts Dan Cavallari and Kristen Legan, and they try to answer a simple hypothetical: If you have $2,000 to spend and want to ride faster, where should those dollars go?

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2529 no 4: The myth of the useless HR monitor https://fasttalk.libsyn.com/4-the-myth-of-the-useless-hr-monitor You thought you could ditch that heart rate strap since you bought a power meter? Think again. In episode 4, coach Trevor Connor and editor Caley Fretz are joined by one of the world’s leading cycling physiologists, Inigo San Milan, to bust the myth that power is all that matters. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 21 Oct 2016 16:00:00 -0000 The myth of the useless HR monitor full 4 Fast Talk Labs You thought you could ditch that heart rate strap since you bought a power meter? Think again. In episode 4, coach Trevor Connor and editor Caley Fretz are joined by one of the world’s leading cycling physiologists, Inigo San Milan, to bust the myth... You thought you could ditch that heart rate strap since you bought a power meter? Think again. In episode 4, coach Trevor Connor and editor Caley Fretz are joined by one of the world’s leading cycling physiologists, Inigo San Milan, to bust the myth that power is all that matters. Learn more about your ad choices. Visit megaphone.fm/adchoices You thought you could ditch that heart rate strap since you bought a power meter? Think again. In episode 4, coach Trevor Connor and editor Caley Fretz are joined by one of the world’s leading cycling physiologists, Inigo San Milan, to bust the myth that power is all that matters.

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]]> 2541 no 3: How to structure your training plan https://fasttalk.libsyn.com/3-how-to-structure-your-training-plan Episode 3 is all about execution of solid training program with limited time. The theme remains the same as episode 2, but the discussion moves from theory to practice. Precisely how should you structure a week, a month, or a year of training to fit in between all the time-snagging realities of life? Listen to find out. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 07 Oct 2016 16:00:00 -0000 How to structure your training plan full 3 Fast Talk Labs Episode 3 is all about execution of solid training program with limited time. The theme remains the same as episode 2, but the discussion moves from theory to practice. Precisely how should you structure a week, a month, or a year of training to fit... Episode 3 is all about execution of solid training program with limited time. The theme remains the same as episode 2, but the discussion moves from theory to practice. Precisely how should you structure a week, a month, or a year of training to fit in between all the time-snagging realities of life? Listen to find out. Learn more about your ad choices. Visit megaphone.fm/adchoices Episode 3 is all about execution of solid training program with limited time. The theme remains the same as episode 2, but the discussion moves from theory to practice. Precisely how should you structure a week, a month, or a year of training to fit in between all the time-snagging realities of life? Listen to find out.

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]]> 1367 no 2: High vs. low intensity https://fasttalk.libsyn.com/2-high-vs-low-intensity The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. Have limited time to train? Trevor Connor and Caley Fretz discuss the best way to get the most out of your ride time, and whether it’s possible to substitute long, slow base miles with high intensity training. Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 23 Sep 2016 16:00:00 -0000 High vs. low intensity full 2 Fast Talk Labs The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of... The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. Have limited time to train? Trevor Connor and Caley Fretz discuss the best way to get the most out of your ride time, and whether it’s possible to substitute long, slow base miles with high intensity training. Learn more about your ad choices. Visit megaphone.fm/adchoices The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. Have limited time to train? Trevor Connor and Caley Fretz discuss the best way to get the most out of your ride time, and whether it’s possible to substitute long, slow base miles with high intensity training.

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]]> 1511 no 1: Why you aren’t a pro https://fasttalk.libsyn.com/1-why-you-arent-a-pro The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. In this first episode, Connor and Fretz tackle a question you’ve surely asked yourself: Why aren’t you a pro? What makes them different? Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 09 Sep 2016 16:00:00 -0000 Why you aren’t a pro full 1 Fast Talk Labs The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including... The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. In this first episode, Connor and Fretz tackle a question you’ve surely asked yourself: Why aren’t you a pro? What makes them different? Learn more about your ad choices. Visit megaphone.fm/adchoices The VeloNews Fast Talk podcast is your source for the best advice and most interesting insight on what it takes to become a better cyclist. Listen in as VeloNews columnist Trevor Connor and editor Caley Fretz discuss a range of topics, including training, physiology, technology, and more. In this first episode, Connor and Fretz tackle a question you’ve surely asked yourself: Why aren’t you a pro? What makes them different?

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