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487 afleveringen, van nieuw naar oud
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130: The science of breathing, with Dr. James Hull
24 september 2020 · 1 uur 28 min
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 Clevenge… Lees meer -
129: Q&A on weight loss and metabolism, MTB descending, and 5x5 interval types, with new head coach Ryan Kohler
17 september 2020 · 36 min
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.
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128: Roundtable on coaching beginner athletes versus veteran athletes
10 september 2020 · 1 uur 23 min
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!
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127: Overreaching, overtraining, and burnout with Dr. Stephen Seiler
3 september 2020 · 2 uur 2 min
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!
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126: Q&A on fatigue, peaking, returning from injury, and nutrition, with guest coach Julie Young
27 augustus 2020 · 1 uur 11 min
We have another fantastic Q&A episode for you today, with a diverse range of questions. Lees meer
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!
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125: Put it in the big gear—we explore low-cadence, high-torque training with Neal Henderson
20 augustus 2020 · 1 uur 17 min
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!
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124: How to map out your season, with Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse
13 augustus 2020 · 58 min
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!
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123: Performance gains and adaptations from fasted training, with Dr. Brian Carson
6 augustus 2020 · 1 uur 59 min
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.
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122: Mission impossible: determining your true threshold
30 juli 2020 · 1 uur 16 min
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.) Lees meer
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!
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121: Should you build the best engine or focus on specificity, with Jim Miller
22 juli 2020 · 1 uur 43 min
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 amat… Lees meer -
120: Q&A on FTP testing, structuring recovery weeks, and the sustainability of base training, with guest coach Steve Neal
16 juli 2020 · 1 uur 7 min
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 traini… Lees meer -
BONUS: Anatomy of a Good Cycling Shoe, Cycling in Alignment 08
10 juli 2020 · 54 min
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. Lees meerREFERENCES
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
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119: How to use data to make better training decisions, with Tim Cusick
9 juli 2020 · 1 uur 49 min
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… Lees meer -
118: Q&A on sweat rates, going polarized for ’cross, VLAmax, big gear work, and recovery tools, with guest coach Grant Holicky
2 juli 2020 · 1 uur 18 min
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! Lees meerLearn more about your ad choices. Visit megaphone.fm/adchoices
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CA 07: Jonathan Vaughters, CEO of EF Education First Pro Cycling Team
30 juni 2020 · 1 uur 42 min
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.” Lees meerREFERENCES
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/cycl… -
117: Cornering and Descending with Emile Abraham
25 juni 2020 · 1 uur 24 min
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.
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116: Q&A on the art of listening to your body, ketogenic diets, and the GLUT4 transporter, with guest coach Kristen Legan
18 juni 2020 · 1 uur 10 min
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.
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115: The MTB episode starring Payson McElveen, Geoff Kabush, Joe Lawwill, and Steve Neal
11 juni 2020 · 2 uur 31 min
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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114: Q&A on LSD Rides, Topical Bicarbonates, Group Rides, and Sugar
4 juni 2020 · 1 uur 11 min
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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113: The duration and intensity of rest periods is as critical as your intervals, with Sebastian Weber
28 mei 2020 · 2 uur
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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3: Allen Lim - Cultivating the Environment of Coaching
27 mei 2020 · 1 uur 38 min
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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112: Q&A on HIT training, gut health, recovery, and CTL
21 mei 2020 · 1 uur 3 min
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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CA 01: Introduction to Cycling in Alignment with Colby Pearce
19 mei 2020 · 52 min
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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111: Busting myths about riding in the heat and cold, with Dr. Stephen Cheung
14 mei 2020 · 2 uur 4 min
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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Introducing Cycling in Alignment with Colby Pearce
12 mei 2020 · 2 min
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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110: Off-the-bike workouts for optimal physical and mental performance
7 mei 2020 · 38 min
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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109: The metabolic cost of your rides—is it the same for everyone?
30 april 2020 · 1 uur 26 min
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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108: Q and A on TSS, training at altitude; plus exercise physiology resources
23 april 2020 · 1 uur 4 min
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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107: How to race aggressively, with national road champion Ruth Winder
16 april 2020 · 1 uur 8 min
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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106: Dr. Stephen Seiler on adjusting your training in a pandemic
7 april 2020 · 1 uur 8 min
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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105: Psychological tools to deal with disappointment, defeat, and uncertainty—lessons for cyclists (or anyone living through a pandemic), with Julie Emmerman
31 maart 2020 · 37 min
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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104: Bonus Q and A on respiratory exchange, using commutes effectively, and life-training balance
26 maart 2020 · 39 min
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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103: Fast Talk's origins and future - a special episode as we say goodbye to VeloNews
24 maart 2020 · 57 min
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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102: Performance Psychology with Julie Emmerman, Payson McElveen, and Grant Holicky
17 maart 2020 · 1 uur 48 min
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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101: Zones are a range, not a specific number, with an all-star cast of guests
10 maart 2020 · 1 uur 21 min
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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100: Dr. Stephen Seiler: The Past, Present, and Future of Polarized Training
3 maart 2020 · 1 uur 50 min
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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99: Training Triathlon as One Sport with Three Disciplines, with Melanie McQuaid and Whitney Garcia
25 februari 2020 · 1 uur 47 min
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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OC 03: #BestRetirementEver with Meredith Miller, plus 'cross and badass women
19 februari 2020 · 1 uur 13 min
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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98: Bonus Q and A on Interval Intensity, Dirty Kanza Training, and Muscle Fiber Recruitment
18 februari 2020 · 40 min
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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02 Chris Case: The Brain, The Body and the Love of Cycling
12 februari 2020 · 1 uur 2 min
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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97: Are You Stretching Too Much? Analysis with Menachem Brodie and Payson McElveen
11 februari 2020 · 1 uur 26 min
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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96: Bonus Analysis on Pedaling Dynamics with Colby Pearce
4 februari 2020 · 23 min
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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95: Lennard Zinn and the Art of Tire Pressure
28 januari 2020 · 1 uur 15 min
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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94: Bonus Q and A on Fasted Training, Goal Setting, and the Polarized Approach
21 januari 2020 · 37 min
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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93: Balancing sport and life, with Brent Bookwalter
16 januari 2020 · 1 uur 12 min
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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92: Bonus Q and A on intensity vs. volume, overtraining, lab testing, and more
9 januari 2020 · 36 min
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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91: Beyond the Data: Training is not only About Numbers
3 januari 2020 · 1 uur 16 min
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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90: Innovative approaches to base training, with The Cycling Gym
20 december 2019 · 1 uur 10 min
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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89: The Value of Physiological Testing with the University of Colorado Sports Medicine and Performance Center
6 december 2019 · 1 uur 30 min
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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88: Season Planning for the Limited Racer, with Colby Pearce & Grant Holicky
22 november 2019 · 1 uur 11 min
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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