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  • I can’t overstate the impact of your podcast. Fast Talk has been an enormous part of my experience of cycling. In some sense, it has provided a scientific narrative to help me understand what I have been experiencing. Trevor is a stellar science communicator. He seems to have a knack for explaining how scientific concepts work. Importantly, he articulates how measurement works and why it’s so important for science in terms readily understandable to a broad audience. Kudos.

    Brian Lande Fast Talk listener
  • Fast Talk is my go-to podcast for training advice. I’ve only been racing professionally for a few years now, and much of what I’ve learned about training and racing has come from the show.

    Brodie Chapman Team Tibco-SVB Pro Cycling
  • I love the combination of hard science and application to training. The interviews with researchers and experienced coaches are my favorites. Keep it up!

    Brad Wisner Fast Talk listener

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 […]

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133// Mastering indoor cycling, with Joe Friel, Jim Rutberg, and riders on the eSports Team Saris-The Pro’s Closet

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 […]

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132// How to set Strava PRs, with The Pro’s Closet

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 […]

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131// Balancing science and experience in your training, with Cameron Cogburn

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 […]

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130// The science of breathing, with Dr. James Hull

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, […]

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129// Q&A on weight loss and metabolism, MTB descending, and 5×5 interval types, with new head coach Ryan Kohler

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 […]

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128 // Roundtable on coaching beginner athletes versus veteran athletes

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 […]

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127 //Overreaching, overtraining, and burnout with Dr. Stephen Seiler

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 […]

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126 // Q&A on fatigue, peaking, returning from injury, and nutrition, with guest coach Julie Young

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 […]

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125 // Put it in the big gear—we explore low-cadence, high-torque training with Neal Henderson

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 […]

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124 // How to map out your season, with Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse

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, […]

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123 // Performance gains and adaptations from fasted training, with Dr. Brian Carson  

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 […]

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122 // Mission impossible: determining your true threshold

What is it that is nearly universally included in every piece of correspondence we receive? 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 […]

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121 // Should you build the best engine or focus on specificity, with Jim Miller

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 […]

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120 // Q&A on FTP testing, structuring recovery weeks, and the sustainability of base training, with guest coach Steve Neal

Today Coach Connor and I are joined by Coach Steve Neal of The Cycling Gym, which now resides exclusively in the virtual world: The Cycling Gym. 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 […]

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119 // How to use data to make better training decisions, with Tim Cusick

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 […]

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118 // Q&A on sweat rates, going polarized for ’cross, VLAmax, big gear work, and recovery tools, with guest coach Grant Holicky

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 […]

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117 // The Art of Cornering and Descending, with Emile Abraham

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 making a bike arc through a sweeping bend. We’ll tell you all about the forces […]

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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

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. Kristen has a […]

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115 // The MTB episode, starring Payson McElveen, Geoff Kabush, Joe Lawwill, and Steve Neal

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, and everything in between. What are the most critical elements of short track, cross-country, and marathon racing? […]

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114 // Q&A on LSD rides, topical bicarbonates, group rides, and sugar

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 flat during a recovery week can be frustrating. Trevor goes into a bit of the […]

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113 // The duration and intensity of rest periods is as critical as your intervals, with Sebastian Weber

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 with today’s main quest, the lead physiologist at INSCYD, and a previous guest on […]

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112 // Q&A on HIT training, gut health, recovery, and CTL

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 HIIT exercises, which we use as a springboard to talk about the difference between HIIT and HIT […]

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111 // Busting myths about riding in the heat and cold, with Dr. Stephen Cheung

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 worlds upside down—or at least correcting misinformation. Today our […]

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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. Whether for overall health, improving performance and fitness, gaining athleticism, or getting a much-needed mental break, off-the-bike training and cross training is a powerful tool with many benefits. Today, […]

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44 // The data revolution — how A.I. 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 […]

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109 // The metabolic cost of your rides—is 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? To put it another way, if a pro and an amateur are each doing a zone 2 […]

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108 // Q & A on TSS, training at altitude, and exercise physiology resources

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 take an even closer look at TSS. I must note there are many […]

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107 // How to race aggressively, with national road champion Ruth Winder

When we’ll race our bikes 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, and when to be aggressive, in races. And we’re doing it with none other than the current national […]

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43 // Race tactics and training with Rally’s 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 […]

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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. Obviously, this is new territory for all of us, and there’s a lot of uncertainty as to when […]

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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

Cycling is routinely filled with moments of loss, uncertainty, disappointment, and defeat. (In fact, we do so at almost every race we compete in—even the winningest cyclist of all time, the epitome of a champion, Eddy Merckx, lost far more than he won). And sometimes you fall on your face and break yourself, as I […]

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104 // Bonus Q&A on respiratory exchange rates, using commutes effectively, and life-training balance

Why is Trevor riding a pink kid’s bike? Well, you’ll just have to listen to episode 104 to find out. Today, we answer the important questions like, what do Canadians do for their bachelor party? (Believe it or not, this pertains to your training!) We debated whether to run an episode today on dealing with […]

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103 // Fast Talk’s origins and future—a special episode as we say goodbye to VeloNews

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 those of you who have already made the switch to […]

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102 // Performance Psychology with Julie Emmerman, Payson McElveen, and Grant Holicky

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 episode on performance psychology, specifically on the principles of confidence, resilience, the power […]

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101 // Zones are a range, and not a specific number, featuring an all-star cast of guests

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 information just by having access to them on a regular basis. Through Coach Connor’s countless hours of dedicated […]

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100 // Dr. Stephen Seiler – The Past, Present, and Future of Polarized Training

Welcome to episode 100! Today we are joined by Dr. Stephen Seiler, one of the preeminent exercise physiologists working today, and the man who has popularized the polarized training method. We are proud to have brought you 100 episodes of training advice, tips from the pros, and the science of cycling performance. Thanks to all […]

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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. Of course, we’re talking about triathlon. And while Fast Talk has always been primarily about cycling, we know we have many triathlete listeners. In addition, many of the physiological concepts that apply to triathletes also pertain to cyclists and […]

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98 // Bonus Q & A on Interval Intensity, Dirty Kanza Training, and Muscle Fiber Recruitment

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 the podcast is useful to you. In today’s Q&A episode, Coach Connor and I selected three questions […]

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97 // Are you stretching too much? Analysis with Menachem Brodie and Payson McElveen

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 less. You can lose power and performance capability if you are over or under the […]

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96 // Bonus analysis of pedaling dynamics with Colby Pearce

Today we’re pulling from the Fast Labs vault to hear from one of our favorite guests, Colby Pearce. We asked Colby a very simple question: Tell us what you know about the pedal stroke. We anticipated an intelligent, albeit relatively short answer. What Colby gave us was a monologue of gold, and highlights why we’re so excited that he’ll be launching his own […]

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95 // Lennard Zinn and the Art of Tire Pressure

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 of two very talented technical gurus, Lennard Zinn and Nick Legan, we explain the complexities of the tire, tire pressure, and […]

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94 // Bonus Q&A on Fasted Training, Goal Setting, and the Polarized Approach

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 where Chris and Coach Connor are once again tackling your important questions! First is […]

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93 // Balancing sport and life, with Brent Bookwalter

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 the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balancing life and sport. What do pros know about that […]

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92 // Bonus Q&A on intensity vs. volume, overtraining, lab testing, and more

For this first bonus episode, we’re doing a bit of everything. For starters, during our episode a few weeks back with The Cycling Gym, we recorded an analysis of some recent physiological research. Trevor hadn’t done a nerd bomb in a while and was feeling the need. But it didn’t really fit with the episode. […]

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91 // Beyond the data—training is not only about numbers

The focus of episode 91 can be simply summarized in a single, powerful sentiment: There is great value in keeping track of your numbers, at analyzing the data you’ve gathered with your power meter, heart rate strap, or other device, but if all you do is focus on the numbers, and make them the end-goal themselves, you are missing out on very critical aspects of your training. So, the underlying message of […]

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90 // Innovative approaches to base training, with The Cycling Gym

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 limited. Today, we’re discussing how best to deal with those challenges that […]

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89 // The value of physiological testing with the University of Colorado Sports Medicine and Performance Center

Riding on the gold standard Velotron in a lab and breathing into an uncomfortable face mask 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 exactly that, physiological testing. […]

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88 // Planning a limited racing season with Colby Pearce and Grant Holicky

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 base, they need rest, and they need peaks. […]

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87 // Preventing injuries through strength and conditioning with Jess Elliott

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 of us focused on endurance sports. Strength and conditioning is also […]

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86 // Q&A on gran fondo training, cardiac drift, inflammation, and 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@www.fastlabs.com. Subscribe

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85 // Learning to trust the science with Dr. Jim Peterman

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 get away without some understanding of physiology. Winning at the […]

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84 // Pro training tips with George Bennett

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 conversation, we talked with George about how he was managing his […]

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83 // Training the gut with Asker Jeukendrup

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 event, you can be putting out the best numbers of your life, […]

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82 // The importance of adaptations, with George Bennett

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. Well, now let’s confuse you a bit. The ultimate goal of training is, of course, […]

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81 // The cyclocross episode with Coach Holicky, Katie Compton, Ellen Noble, and Maxx Chance

Is there anything more fun than ripping around in the mud on an autumn day with all your friends? Jumping off your bike, jumping on your bike, diving into corners, bunny-hopping barriers, drifting through corners, powering through sand. The cyclists who have the most fun? Cyclocross racers. The cycling discipline with the most hashtags? Cyclocross. […]

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80 // Properly executing intervals is hard; keep your training plan simple

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 percent of FTP with increasing cadence. But be careful: Do these […]

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79 // Playing the energy game with Colby Pearce

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, kiloJoules, Watt Prime (W’), and FRC are attempts to quantify […]

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78 // The demands of the Tour de France with Ciaran O’Grady

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 year’s longest stage. If you’re like us, every day, for most of July, you’re pretending to work while […]

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77 // Avoiding 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. But we have a choice in how we treat our mistakes. One way is to get frustrated and beat up on ourselves. […]

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76 // When to push and when to pull the plug, with Kate Courtney

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 a balance between stressing our systems and recovery. […]

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75 // High intensity training, with Dr. Stephen Seiler

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 shared his thoughts on zone models, and he’s helped us understand how slow your […]

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74 // Why women are not small men, with Dr. Stacy Sims

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 physiologists often assume they don’t have the resources to study male-female differences. We’ll address later in the […]

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73 // How to balance your VLamax, with Sebastian Weber

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 numbers… best 20-minute power, best five-minute power, best top sprint. But can all […]

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72 // Do we need training zones? With Dr. Andy Coggan, Dr. Stephen McGregor, and Hunter Allen

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…” The truth of the matter is that we don’t know what that means when […]

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71 // How to train for and race gran fondo-style events, with Colby Pearce

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 about. The gran fondo-style event has exploded in popularity in […]

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70 // Finding your strengths through failure, with Armando Mastracci

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 about your physiology, strengths, and training. But, as soon as the software starts to […]

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69 // Functional training with Menachem Brodie

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 plate. It’s the strength […]

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68 // The big picture — the three types of rides you should do

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 Stephen Seiler, John Hawley, Iñigo San Millan, and Joe Friel. We’ve received a stack of questions about polarized training, the two thresholds, how […]

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67 // What is VLamax? With Sebastian Weber

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 most important one? Our energy systems can […]

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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, and organized planning. But periodization can also be confusing and, frankly, a little scary. Periodizing your training means diving into a world of new concepts, things like training blocks, […]

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65 // Debunking supplements — what works, and what doesn’t?

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 nutritional supplements. So much has been promised to us in pill form, it’s created a multi-billion-dollar […]

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64 // Inside the Canadian team’s world championship success, with Mike Woods and Rob Britton

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, teamwork, near-perfect strategy, and an incredible mindset. In today’s episode we […]

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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. 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, so we can’t cover them all. Instead, we’re going […]

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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 […]

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61 // Do you need a coach? With Neal Henderson and Rebecca Rusch

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 success, refers to a coach, a teacher, or a training plan that can be followed. Of the four […]

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60 // Rethinking the science of trainers

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 once in a while is a really good thing. For those […]

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59 // Preventing cycling’s most common injuries, with Dr. Andy Pruitt

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 or woman. But save being tough for that […]

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58 // Inside Colby Pearce’s 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 […]

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57 // Trail, rake, and flop—bike design with Lennard Zinn

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 like fork offset, trail, and head tube angle—have a bigger impact on a bike’s […]

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56 // How to ride 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. Others know it as a form of torture, a […]

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55 // How to win with mind power

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 because it seems unclear, inconsistent, and, let’s face it, can be too new-agey for […]

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54 // Applying the polarized training model, with Dr. Stephen Seiler

In episode 51, 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 thought. We probably received more questions about that […]

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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. Curiously, Kuss almost didn’t do […]

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52 // Enhancing Your Recovery With NormaTec

If you’re a long-time 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 train, the better your recovery needs to be. Of course, proper […]

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51 // Polarizing your training, with Dr. Stephen Seiler

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 fascinated that Trevor knows who Jay-Z is. But I digress. […]

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50 // Unpacking the gospel of Joe Friel’s new “Training Bible”

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 permanence in this sport. But there’s been one thing that has stood […]

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49 // Training, fueling, and suffering at Dirty Kanza 200

Today we’re discussing the science of suffering. As many of you may know, Chris was something of the VeloNews resident lab rat, guinea pig, and/or crash test dummy. A “Case” study of one, if you will. This past spring he decided to take a second crack at the grueling, absurd, fantastic, arduous, and downright challenging Dirty […]

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48 // Race tactics and training with Rally’s 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. If you salivate over 12 percent grades, if your heart beats faster when you think about suffering in a race […]

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47 // The art and science of peaking, with Colby Pearce

Peaking. It’s that elusive target we all strive for — to be on our best form right when our goal race comes around. We build plans for it, we follow six-week guides we find online, and yet too often we find our best legs for the training race the week before the big event or […]

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46 // Inside ketogenic and high-fat diets

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 athletes resorting to a nearly carbohydrate-free diet. So which one is best, and frankly do […]

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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 […]

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39 // The secrets to staying strong as you age, with Ned Overend

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 20s!” Popular media would have us believe that […]

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38 // Why fatigue may be all in your mind

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. […]

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33 // Is FTP dead?

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 debate of the value of FTP, as well as what is and […]

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30 // Myth Busters—why we can’t talk about lactic acid

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 examine the chemistry that occurs in our muscles […]

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23 // How periodization works… for your nutrition

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 cutting edge trends in sports nutrition. Hawley also debunks myths about Ketogenic diets and […]

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