The Fast Talk Labs Knowledge Base

Neuromuscular Workout: Big Gear Standing Starts

This workout focuses on acceleration, good form, and a strong leg drive to help build muscle strength and power.

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Ryan Kohler

Nutrition Myth-Busting on Macros, Carbs, Food Allergies, Cramping, and Hydration

Ryan Kohler and Trevor Connor discuss some of the major myths and misconceptions in endurance sports nutrition.

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Fast Talk Podcast Episode 142

Neuromuscular Workout: Muscle Activation Warm-up & Seated Stomps

Try out some muscle recruitment techniques to improve your neuromuscular development.

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Ryan Kohler

Physiological Testing for the Female Athlete

Given the hormonal fluctuations experienced during the menstrual cycle, should female athletes prepare differently for lab testing?

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Julie Young

Q&A on Executing 4×8 Intervals, Using Scooters in Training, Recovery Walks, and Micro Training Camps

Head Coach Ryan Kohler, Coach Trevor Connor, and Chris Case field questions on how to best execute 4×8-minute intervals, tips on creating micro training camps, and much more.

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Chris Case, Ryan Kohler, et. al.

Shatter the Mental Ceiling on Performance

Physiological improvements are not the only way to maximize performance. Dr. Cheung explores the psychology of feedback, deception, and perception.

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Dr. Stephen Cheung

Mountain Bike Fit with Julie Young and Travis Brown

We unpack the minutiae of mountain bike fit with coach Julie Young and Travis Brown. Steeper seat tube angles on many modern mountain bikes can present challenges and sometimes make it impossible to get a rider’s saddle offset far enough back behind the bottom bracket on a mountain bike to match their road position.

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Cycling in Alignment Episode 31

Polarized Training: Managing the Distribution of Training Intensity

Dr. Seiler presents on the topic of training intensity when using polarized training.

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Dr. Stephen Seiler

Strength and Conditioning: Core Exercises for Cyclists

Strength and conditioning coach Jess Elliott walks through a multi-planar approach to core integrity to build stability, efficiency, and resilience.

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Chris Case, Jess Elliott, et. al.

How to Create Multi-Year Development Plans, with Dr. Stephen Seiler and Sondre Skarli

Certain physiological gains only happen after years of development. We discuss how to design training plans that look two or more years ahead.

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Fast Talk Podcast Episode 141

Coach’s Corner: How to Determine FTP from a 20-Minute Power Test

Coaches Trevor Connor and Ryan Kohler analyze data from 20-minute power tests, offering important lessons on the proper execution of these intervals.

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Ryan Kohler and Trevor Connor

The Fundamentals of Sports Nutrition: Optimizing Fuel Supplies

Are you a good nutrition student? By using a gap analysis, you can create a personalized nutrition plan.

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Ryan Kohler

How to Pedal a Bike: Part Two

We’re going to break down how to pedal a bike in different conditions, looking at the respective demands of the events. Colby breaks cyclists into different pedaling phenotypes.

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Cycling in Alignment Episode 30

Moving from Polarized Training to Personally Optimized Training

Dr. Stephen Seiler presents the reasons, methods, and benefits of moving from a polarized training template to a more personalized, optimized training method that is still based on polarized training.

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Dr. Stephen Seiler

How to Set Training and Performance Goals

The offseason is the perfect time to assess our previous season, set goals and strategies for the coming season, and incorporate those into our training plans.

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Coaching Episode 140

How to Create a Race-Day Sports Nutrition Plan, Part 1

The best cyclists know that race-day nutrition must be planned—quantity, types of food, and timing that will best fuel your body for best performance.

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Ryan Kohler and Trevor Connor

How Breathing Is Impacted When Training in the Cold

Breathing cold, dry air while training outdoors can feel painful, but does it hamper your performance? Dr. Stephen Cheung explores.

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Dr. Stephen Cheung

The Benefits of Taking an Off Season

Many athletes worry that they will lose fitness if they skip too many days of training. While detraining does occur over time, there are also many benefits to taking a break.

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Trevor Connor

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