Fast Talk Laboratories from the creators of the Fast Talk podcast

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Live Workouts & Webinars.

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Fast Talk Laboratories is a new coaching and education membership from the creators of the Fast Talk podcast, Chris Case and Trevor Connor.

Our lab is your workshop to discover revolutionary ideas and evidence-based methods to get faster at cycling, triathlon, running, and other endurance sports.

Our Mission: Let’s make you fast.

Trevor Connor

Cofounder, Chief Operating Officer, Cohost of Fast Talk, and Coach

Trevor Connor has 20 years experience in bike racing and has coached for U.S. and Canadian national performance centers and managed teams. He holds a master’s in nutrition.

Chris Case

Cofounder, Chief Operating Officer, and Cohost of Fast Talk

Chris is a lifelong endurance athlete and a true Renaissance man with degrees and experience in neuroscience, art, documentary photography, and journalism.

Ryan Kohler

Head Coach

Ryan is an exercise physiologist, sports nutritionist, USA Cycling Level 1 coach and certified skills instructor, and a USA Weightlifting certified strength training coach.

NEW ARTICLES

What Training Data Tells Us, and When to Ignore ItJan 12th 2021
Crunching numbers is one thing, but if you want to turn data into victory, here are a few key things you should do and a few things to avoid.
The Fundamentals of Sports Nutrition: How to Use Intuition to Improve FuelingJan 6th 2021
Data has its benefits, but only when we learn to apply an intuitive approach to our fueling can we unlock the most efficient and healthy sports nutrition habits.
The Lactic Acid MythDec 30th 2020
There is no lactic acid in the human body. That said, the burn we feel during hard efforts has a lot to do with acid. We explain.
Winter Preparation for Spring TrainingDec 18th 2020
The winter months aren’t for going fast, but for preparing the body for the real training to come this spring.
Physiological Testing for the Female AthleteDec 16th 2020
Given the hormonal fluctuations experienced during the menstrual cycle, should female athletes prepare differently for lab testing?
Shatter the Mental Ceiling on PerformanceDec 15th 2020
Physiological improvements are not the only way to maximize performance. Dr. Cheung explores the psychology of feedback, deception, and perception.

On January 12, Head Coach Ryan Kohler and Coach Trevor Connor led a structured workout, which was a 20-minute FTP test. In this forum post, both coaches share their own results and show how to interpret them. If you participated in the ride or have 20-minute FTP test data available, take a look and see how your data compares. Join the conversation!

2021 Intentions

Steve H. says, “A lot of what I’ve heard on Fast Talk and in many of the discussions here seem focused on achieving optimal performance through physiology and metrics. But another aspect to performance is the holistic lifestyle side… Is anyone willing to share their lifestyle-side intentions for the new year?” Join the conversation!

NEW WORKSHOPS

One Workout — Many ResponsesJan 15th 2021
In this workshop, Dr. Stephen Cheung uses Xert software to illustrate how a single workout can impact athletes differently depending on their phenotype.
Coach’s Corner: Assessing 60- to 90-min Power to Support 20-min Test DataJan 13th 2021
Coaches Trevor Connor and Ryan Kohler analyze data from longer threshold efforts to support results garnered from the popular 20-minute power test.
The Holy Trinity: How to Monitor TrainingJan 4th 2021
Dr. Seiler shares his method for monitoring an athlete’s training volume and intensity.
Coach’s Corner: How to Tell If Your Legs Are Ready for a WorkoutDec 29th 2020
Coach Ryan Kohler and Coach Trevor Connor dissect training data to help you understand how to look for signs of freshness before any interval session.
Exploring the Relationship Between Muscle Fiber Type, HIT, and OvertrainingDec 22nd 2020
Dr. Cheung discusses new research that explores the relationship between muscle fiber-type density, high-intensity training, and an athlete’s risk for overtraining.
Make the Boat Go Faster: 150 Years of Rowing ResearchDec 21st 2020
Dr. Stephen Seiler surveys 150 years of competitive rowing data to show that, from 1829, rowers have set linear speed improvements of about 2-3 percent per decade. But why?

NEW TECHNIQUES

Polarized Training: Managing the Distribution of Training IntensityDec 14th 2020
Dr. Seiler presents on the topic of training intensity when using polarized training.
Coach’s Corner: Power and Cadence Analysis of Climbing IntervalsNov 25th 2020
Coach Ryan Kohler and Trevor Connor analyze climbing intervals at threshold, focusing on the importance of cadence and pace.
Training Intensity Zones: Research vs. PracticeOct 26th 2020
Dr. Stephen Seiler explains the endurance training zones schemes he uses in research (3 zones) and in practice working with Norwegian coaches and athletes (5 zones) as part of the Norwegian Olympic Federation model.

NEW WEBINARS

How to Create a Race-Day Sports Nutrition Plan, Part 2Jan 12th 2021
Coaches Ryan Kohler and Trevor Connor dive deeper into specific nutrition metrics for a race, exploring research about race-day nutrition for the Leadville Trail 100 MTB.
Why and How to Monitor Athlete Training LoadsJan 11th 2021
Dr. Stephen Seiler speaks at the Aspire Academy on why and how to monitor athlete training loads.
Power, Physiology, Perception: Integrating the Holy Feedback TrinityDec 28th 2020
Dr. Stephen Seiler shares the “holy trinity” of training feedback in this live presentation at a rowing conference.

NEW LIVE WORKOUT VIDEOS

Structured Workout: 20-Minute FTP TestJan 13th 2021
Are you ready to suffer? Join us for a climbing time trial up the infamous Alpe du Zwift during which we’ll execute an FTP test.
Aerobic Conditioning: Sweet Spot BurstsJan 8th 2021
Control heart rate and manage your effort with a focus on breathing and cadence. This workout builds on the previous weeks of tempo and lower cadence riding.
Aerobic Conditioning: Low-Cadence Tempo IntervalsDec 23rd 2020
These low-cadence tempo intervals allow us to work on technique, focus on force production at the pedals, and improve muscular endurance.

UPCOMING EVENTS

Fast Talk Laboratories Live Events: Webinars, Q&A sessions, and Workouts

Teleoanticipation and Pacing with Special Guest Alex Hutchinson
Monday, January 18th at 3:00 p.m. Mountain Time
Join Fast Talk Labs and our special guest, endurance sports journalist Alex Hutchinson, for a guided Q&A discussion on teleoanticipation and pacing. When you know what’s coming, how do you pace? What happens if someone moves the finish line? Register now and we’ll send you a reminder note later.

Over/Unders Structured Workout on streaming video
Tuesday, January 19th at noon Mountain Time
You don’t need to be on Zwift to join this Over/Under structured workout hosted by Head Coach Ryan Kohler. Hosted on live streaming video so any Live Members can participate, this workout will build aerobic capacity while improving movement economy. Register now and we’ll send you a reminder note later.

COMING SOON: CHEUNG WEEK!

Indoor Cycling & Climate Control
Monday, January 25th at 5:00 p.m. Mountain Time
Join Dr. Stephen Cheung for a Live Webinar on preparing for indoor cycling and managing heat! Dr. Cheung is a world-renowned expert in the body’s reaction to temperature extremes — and he’s a voracious indoor cyclist. Attend this Webinar to get great winter cycling guidance from Dr. Cheung. Register now, we’ll remind you later.

Zwift Recovery Ride + Zoom Q&A with Special Guest Dr. Stephen Cheung!
Wednesday, January 27th at 5:00 p.m. Mountain Time
Curious about riding in the cold or heat? Wondering about how to stay cool during long efforts? Questions about cycling science and performance? Join us on Zwift (or just “pretend” you’re on Zwift…) for a chance to ride and chat over Zoom with our special guest and Fast Talk Labs contributor, Dr. Stephen Cheung! Register now, we’ll remind you later.

NEW FAST TALK EPISODES

Cardiovascular Drift, with Dr. Ed CoyleJan 14th 2021
Cardiovascular drift is an instability 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. We dive in.
Nutrition: Sugar, Wheat, Paleo, and PerformanceJan 13th 2021
We discuss what we think is healthy, what foods to eat, we’ll take on the topics of wheat, nutrient density, and sugar.
How to Avoid Illness (Or Just Cope With It)Jan 11th 2021
Illness can jeopardize important races or even entire seasons. We address how to better understand illness, how to avoid it, and ways to cope if you do get sick.

NEW CYCLING IN ALIGNMENT EPISODES

The Iceman Scott Moninger: Hierarchy of the PelotonJan 12th 2021
Scott Moninger is a crafty all-rounder with nearly 400 wins. He and Colby swap tales and talk about coaching.
Battling Saddle Sores with Don PowellJan 5th 2021
When you sit on a bike saddle, that’s a lot of weight on a very small surface area, the weight of the torso, the way the helmet, the weight of the upper body, the arms, it’s all focused into this relatively small point, and then we’re going to add friction, and that’s generated by the movement of the legs, where the motion of pedaling becomes focused into a very small area.
Unpopular Opinions on Group Rides, Riding Inside, and HydrationDec 22nd 2020
Group rides are dead. Zwift pros and cons. You are a bag of wet salt. Colby Pearce has unpopular opinions and a microphone. Get ready for a fun episode that will leave you ranting.