The Cycling Performance Club

Roundtable #7 - How prevalent is doping in the pro peloton?

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Thu, 30 Mar 2023 09:51:00 +0000

In this episode Cyrus and Jason discuss their thoughts on doping in cycling, anti-doping measures, and how prevalent they think doping is in the pro peloton. They also discuss the arguments for and against the legalization of performance enhancing drugs in cycling- and why they are pretty happy with the current ban in the sport.

Episode References:
Debate: Should we accept performance-enhancing drugs in competitive sports?

This is a listener supported podcast, and we would be stoked if you supported us by becoming a member of The Cycling Performance Club! With your backing we can continue our mission to deliver the best in cycling performance knowledge and practical advice to you and the greater cycling community. Support The Club by clicking here!

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Roundtable #6 - Performance tips: Consistency, social riding, braking, cold weather riding, and much more!

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Fri, 13 Jan 2023 08:26:00 +0000

Contrary to our typical episodes where we tackle just one topic, in this episode Damian and Jason discuss tidbits of sage advice and recommendations they have provided cyclists over the years. In addition, not satisfied with just listening to ourselves talk, we’ve reached out to a few other experts to offer their own advice. Listen in to hear valuable advice from HIIT expert Prof. Paul Laursen, running and cycling coach Dr. Steve Palladino, mountain bike expert Dr. Matt Miller, and endurance coach and educator Dr. Will O’Connor.

Guest experts:
Prof. Paul Laursen
HIIT Science

Dr. Steve Palladino
Palladino Power Project

Dr. Matt Miller
BrakeAce

Dr. Will O’Connor
Performance Advantage Podcast

Episode References:
You CAN’T Have Your FTP, CP or Aerobic Power & SPRINT with it too – with Dr Dajo Sanders

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Roundtable #5 - Performance tips: Developing race strategy, carrying momentum, setting goals, stress & recovery, and more

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 30 Nov 2022 06:11:00 +0000

Contrary to our typical episodes where we tackle just one topic, in this episode Damian and Jason discuss tidbits of sage advice and recommendations they have provided cyclists over the years. In addition, not satisfied with just listening to ourselves talk, we’ve reached out to a few other experts to offer their own advice. Listen in to hear valuable advice from former UCI Track World and Australian National Road Champion, Michael Freiburg, along with high-performance expert and former Head of Performance at Team Sky, Simon Jones.

Be on the lookout for more episodes like this with more experts in the near future!

Guest experts:
Michael Frieburg
Airhub On-Road Resistance

Simon Jones
www.mybestseason.net

Episode References:
Racing Tactics for Cyclists, by Thomas Prehn

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Prof. Jerome Dempsey - Some much needed real talk about altitude training and endurance athletes

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 26 Oct 2022 08:59:00 +0000

In this episode, we’re taking a closer look at what might be one of cycling’s most sacred cows- altitude training. If you believe that altitude training is basically compulsory for elite cyclists, we invite you to have an open mind and embrace a skeptical mindset as we take a closer look at this common intervention. Our aim here is to highlight some of the lesser known detriments of altitude training and help cyclists consider if the outcome is truly worth the cost, effort, and risk- because for some riders, it might actually do more harm than good!

But if we’re going to challenge the status quo, we wanted to make sure we spoke to someone who had the expertise, background, credentials, and zero conflict of interest. This is how we ended up talking with Professor Jerome Dempsey. Jerry is a world-renowned respiratory physiologist with nearly 60 years of experience in applied physiology research, 400+ scientific articles to his name, and a penchant for closely examining the claims made about training endurance athletes in hypoxia.

Are the benefits of altitude training as good as the habits of the pros might have us believe? Does everyone benefit from altitude training? What are the drawbacks? Could we improve the intervention’s outcomes? If the benefits are truly not worth the cost, what would it take to change the culture and attitudes toward altitude training? Check out this episode to get insight into these questions and more!

Guest panelist:
Jerome Dempsey, Ph.D.
UW-Wisconsin Staff Page
Researchgate

Episode References:
Hypoxic Training Is Beneficial in Elite Athletes

Hypoxic Training Is Not Beneficial in Elite Athletes

Humans In Hypoxia: A Conspiracy Of Maladaptation?!

“Living high-training low”: effect of moderate-altitude acclimatization with low-altitude training on per-formance

Concurrent Heat and Intermittent Hypoxic Training: No Additional Performance Benefit Over Temperate Training

Evidence that heat acclimation training may alter sleep and incidental activity

Video w/Chris Gore: Discussion - Session 2, Altitude Training and Team Sports Conference Aspetar, Doha - Qatar, 24 & 25 March 2013

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Roundtable #4 - Two scientists focus on preparation for a hot peak race

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 12 Oct 2022 05:59:00 +0000

In this Roundtable episode Jason has a conversation with his athlete, Tony, about his preparation for this year’s U.S. Masters Road Nationals in Albuquerque, New Mexico.

However, this conversation is significantly different from a typical discussion about preparing a rider for their peak event. First, Albuquerque at the time Masters Nationals was scheduled is known to be exceptionally hot and is an environmental factor that had to be considered and prepared for. But second, and even more unique to this preparation story, Dr. Tony Wolf is a Post-Doctoral research scientist in thermoregulation at Penn State, AND a cycling coach!

Did two environmental physiologists/cycling coaches working together create a dream team result, or was it simply too many cooks in the kitchen? Listen and find out how these two scientists progressed Tony towards his peak race in the heat, and all of the important considerations they made along the way.

Guest panelist:
Tony Wolf, Ph.D.
Website: www.atpcoaching.net
Twitter: @tony__wolf
Instagram: atp_coaching
Researchgate
LinkedIn

Episode References:
Heat Acclimation Decay and Re-Induction: A Systematic Review and Meta-Analysis

From Lab to Real World: Heat Acclimation Considerations for Elite Athletes

Short-Term Heat Acclimation Training Improves Physical Performance: A Systematic Review, and Exploration of Physiological Adaptations and Application for Team Sports

Passive Heating: Reviewing Practical Heat Acclimation Strategies for Endurance Athletes

The effects of heat adaptation on physiology, perception and exercise performance in the heat: a meta-analysis

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Peter Leo - Advancements and best practice for power profiling cyclists - Part 2 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 21 Sep 2022 07:05:00 +0000

This is part 2 of 2 in our series discussing advancements in power profiling with Dr. Peter Leo- endurance training scientist at AusCycling, and first author of a recent scientific review outlining the topic for coaches and cyclists.

In this episode we get practical and highlight Dr. Leo’s recommendations for honing your power profiling technique. We also discuss where power profiling is going in the near future.

This series is a must listen for any coach and/or serious cyclist!

This episode is brought to you in partnership with InfoCrank power meters. TCPCP listeners get an exclusive 20% discount off the InfoCrank Road or the InfoCrank Track (and any accessories!). Simply use the discount code performance20 at checkout on the InfoCrank website (www.infocrank.cc). This deal ends on 30-Sep-2022, so don’t hesitate to get yourself the most accurate power meter on the market and show support for the podcast!

Guest panelist:
Peter Leo, Ph.D.
Researchgate
Twitter: @peter__leo

Episode References:
Power profiling and the power-duration relationship in cycling: a narrative review

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Peter Leo - Advancements and best practice for power profiling cyclists - Part 1 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 14 Sep 2022 07:09:00 +0000

Power profiling is a unique and massively important practice because it can answer so many fundamental questions related to an individual cyclist’s performance and training. For many, the term ‘power profile’ conjures images of Excel tables or bar graphs of mean maximal power data. However, these are just a couple of the many methods one could use to power profile a cyclist. Indeed, the practice of power profiling has evolved substantially since its inception well over a decade ago.

In this two part series we discuss power profiling with Dr. Peter Leo. Dr. Leo is a researcher, coach, and endurance training scientist at AusCycling. But more importantly, in the context of this series, he is the first author of a recent comprehensive scientific review on the topic of power profiling cyclists (written by coaches, for coaches). Peter guides us through the different methods used to power profile cyclists, recent advancements, and best practice. These episodes with Dr. Leo are certainly a must listen for any coach and/or serious cyclist!

Guest panelist:
Peter Leo. Ph.D.
Researchgate
Twitter: @peter__leo

Episode References:
Power profiling and the power-duration relationship in cycling: a narrative review

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Roundtable #3 - This is a major conflict of interest in cycling performance

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 29 Aug 2022 04:00:00 +0000

In this Roundtable episode Jason presents his thoughts around two stakeholders in the cycling performance world with potentially conflicting interests: athletes, coaches, & performance staff who want to improve cycling performance vs. companies selling and marketing performance products and services. In a perfect world these entities could work together harmoniously to benefit each other and the sport. But how do we navigate towards a mutually beneficial relationship for these two groups of stakeholders when they are incentivized differently? Step one might be to acknowledge and explore their conflicts of interest, desired outcomes, and what they offer each other…

Don’t forget, TCPCP listeners get an exclusive 20% discount off the InfoCrank Road or the InfoCrank Track (and any accessories!). Simply use the discount code performance20 at checkout on the InfoCrank website (www.infocrank.cc). This deal ends on 30-Sep-2022, so don’t hesitate to get yourself the most accurate power meter on the market and show support for the show!

Episode References:
Reliability and Validity of the CORE Sensor to Assess Core Body Temperature during Cycling Exercise

Video: How valid and reliable is the CORE temperature monitor?

WKO forum thread discussing “Optimized Intervals” concerns #1

WKO forum thread discussing “Optimized Intervals” concerns #2

Twitter thread with Dr. Mark Burnley discussing VLamax concerns

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Georgios Mavropalias - Can eccentric cycling’s backward approach improve your performance on the bike?

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 22 Aug 2022 04:00:00 +0000

Compared to other interventions used in training cyclists (e.g. HIIT, heat acclimation, altitude training) eccentric cycling doesn’t have a lot of notoriety. In fact, this might be the first time you’ve ever heard of it. But just because eccentric cycling isn’t popular, doesn’t mean it can’t potentially benefit the performance of cyclists.

In this episode we talk with eccentric cycling expert Dr. Georgios Mavropalias and explore what eccentric cycling is, its known benefits, whether or not it can improve cycling performance, and how to potentially apply it to your training program. Is eccentric cycling the next big intervention for cyclists? Time will tell. But it’s probably not a bad idea to get insight on it now so you can be keeping an eye on it for the future.

Guest panelist:
Georgios Mavropalias, Ph.D.
Staff Page
Researchgate
LinkedIn
Twitter: @x_centrik

Episode References:
Comparison between high- and low-intensity eccentric cycling of equal mechanical work for muscle damage and the repeated bout effect

Increases in Integrin–ILK–RICTOR–Akt Proteins, Muscle Mass, and Strength after Eccentric Cycling Training

Eccentric cycling does not improve cycling performance in amateur cyclists

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Roundtable #2 - Tour de France post hoc analysis and hypotheses

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 16 Aug 2022 15:10:00 +0000

In this Roundtable episode Cyrus presents us his hypothesis for how the outcome of the latest Tour de France could mean a big change for the type of rider winning it in the future. Join us as we discuss the race winning move, carbohydrate metabolism & ingestion, and whether we’ll see more riders like Jonas Vingegaard wearing yellow in future Tour de Frances.

Episode References:
CHO periodisation in cycling Case Study: The application of daily carbohydrate periodisation throughout a cycling Grand Tour

Team DeRave Twitter thread

The Use of Carbohydrates During Exercise as an Ergogenic Aid

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Roundtable #1 - Podcast update, mission, and listener support

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 16 Aug 2022 14:40:00 +0000

If you are a regular listener to the show you may have noticed a recent lull in our content. Fortunately, this hasn’t been without good reason.

In this episode Damian, Cyrus, and Jason discuss all the things that have been happening recently behind the scenes with the podcast; our mission, our passions; podcast membership and listener support; and introduce a new podcast format for our feed- The Roundtable.

Don’t forget, TCPCP listeners get an exclusive 20% discount off the InfoCrank Road or the InfoCrank Track (and any accessories!). Simply use the discount code performance20 at checkout on the InfoCrank website (www.infocrank.cc). This deal ends on 30-Sep-2022, so don’t hesitate to get yourself the most accurate power meter on the market and show support for the show!

This is a listener supported podcast, and we would be stoked if you supported us by becoming a member of The Cycling Performance Club! With your backing we can continue our mission to deliver the best in cycling performance knowledge and practical advice to you and the greater cycling community. Support The Club by clicking here!

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com

Instagram: @cyclingperformanceclub

Facebook: @cyclingperformanceclub

Twitter: @cyclingclubpod

LinkedIn: The Cycling Performance Club Podcast

Pro Cyclist: Jai Hindley - The making of a Giro d'Italia winner

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 20 Jul 2022 11:55:00 +0000

In this episode we talk with Giro d'Italia winner Jai Hindley to find out what it takes to win a Grand Tour. But we’re not only talking about the 3 weeks during the race, but also the decades of work and journey beforehand. From lifestyle, to family and support, to self-belief, to training and a lifelong passion for cycling - herein we dig into Jai Hindley’s journey from a 6 year old rider with a dream through to Grand Tour winner.

Guest panelist:
Jai Hindley
Twitter: @JaiHindley
Instagram: @jhindley_

Episode References:
BORA-hansgrohe Spotlight: Episode 03 - Jai Hindley Jai Hindley - Interview at the start - Stage 20 - Giro d'Italia 2022
A F1RST LOVE
Giro d'Italia 2022 Stage 20 LIVE COMMENTARY - Can Carapaz hold off Hindley On the CIMA COPPI?

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Teun van Erp - How do World Tour cyclists actually train and perform in races? - Part 2 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Thu, 23 Jun 2022 04:29:00 +0000

In this two part series we chat with Dr. Teun van Erp, current data scientist with INEOS Grenadiers, about how World Tour cyclists train and perform during competitions. In our opinion, given Tuen’s extensive research and experience working with World Tour cyclists, he is one of the best people in the field to discuss this topic with.

In this episode we examine Dr. Teun’s research further and get into the details of how pro men and women cyclists actually train. But this episode is more than that. There are also some direct comparisons between the training and racing demands of pro men and women - including insight into the numbers of a World Tour power couple.

Guest panelist:
Teun van Erp, Ph.D.
INEOS Grenadiers Staff Page
Researchgate
LinkedIn
Twitter: @The_Teun

Episode References:
Training Characteristics of Male and Female Professional Road Cyclists: A 4-Year Retrospective Analysis

Intensity and Load Characteristics of Professional Road Cycling: Differences Between Men’s and Women’s Races

Case Report: Load, Intensity, and Performance Characteristics in Multiple Grand Tours

Demands of professional cycling races: Influence of race category and result

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Teun van Erp - How do World Tour cyclists actually train and perform in races? - Part 1 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 30 May 2022 04:16:00 +0000

In this episode we take aim at measures of training load in training and racing. One of the measures discussed is TSS - aka, the training stress score from TrainingPeaks. Teun is better placed than probably anyone in performance cycling to talk about TSS as he’s spent a lot of time investigating TSS to understand its limitations across different scenarios. So join us on this journey to see how training load measures available to all of us are used at the highest level of the sport!

Guest panelist:
Teun van Erp, Ph.D.
INEOS Grenadiers Staff Page
Researchgate
LinkedIn
Twitter: @The_Teun

Episode References:
Relationship Between Various Training-Load Measures in Elite Cyclists During Training, Road Races, and Time Trials

The Influence of Exercise Intensity on the Association Between Kilojoules Spent and Various Training Loads in Professional Cycling

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Elisabetta Borgia - A new emphasis and approach to sport psychology in cycling performance

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 16 May 2022 01:04:00 +0000

In this day and age of power meters, advanced physiological metrics, and emphasis on aerodynamics it is very easy to overlook other key components of cycling performance- such as the emotional state of the athlete.

In this episode we discuss the importance of a cyclist’s emotions when pursuing peak performance in the sport. To best facilitate the exploration of this topic we talked with Sport Psychologist Dr. Elisabetta Borgia. Dr. Borgia works for Trek-Segafredo's men and women teams and is the official team psychologist for the Italian Cycling Federation. Full-time sport psychologists are one of the newest additions to the pro cycling team performance staff roster so we were very excited to hear about her role and experiences working with these athletes.

We also take a look at the details of how a specific type of therapy emerging in this space- dialectical behavioral therapy (DBT) can be applied to the performance of athletes of all levels.

Guest panelist:
Dott.ssa Elisabetta Borgia
Website: elisabettaborgia.com
LinkedIn
Twitter: @labettina2001
Instagram: @elisabettaborgia

Episode References:
Book: DBT Skills Training Manual

Video: Eurosport Interview

Video: Code Yellow

This is a listener supported podcast, and we would be stoked if you supported us by becoming a member of The Cycling Performance Club! With your backing we can continue our mission to deliver the best in cycling performance knowledge and practical advice to you and the greater cycling community. Support The Club by clicking here!

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Cl...

Pro Cyclist: Luke Plapp - From world-class track cyclist to World Tour road racer

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Fri, 06 May 2022 04:06:00 +0000

In this episode we chat with Luke Plapp - Olympic bronze medalist on the track, current Australian Road Champion, and Ineos Grenadiers rider- about his transition from a successful track cyclist to racing on the road at the World Tour level.

And contrary to what one might initially think, his transition between these two roles was much more complicated than simply adding more “base” to his training schedule. Luke has moved across the world to a new climate, from one high performance environment to another, experienced the largest week’s training load of his life, and found new limits to surpass in his own performance abilities. Find out how he has tackled these challenges in stride, and come out swinging on the other side.

As a bonus, we also dive deep into Plappy’s favorite ergogenic aid: heat acclimation- for all of you coming into the Northern Hemisphere summer.

Guest panelist:
Luke Plapp
procyclingstats.com
Twitter: @LucasPlapp
Instagram: @lukeplapp

Episode References:
Video: Men’s wheel race - 2021

Podcast: SBS Cycling Podcast

Video: Jack Haig discussion

Video: AusCycling Show

Training Characteristics and Power Profile of Professional U23 Cyclists throughout a Competitive Season

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Nick Jamnick - Down the rabbit hole of exercise intensity - Part 2 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 26 Apr 2022 04:10:00 +0000

In this episode we continue our trip down the rabbit hole of exercise intensity with Dr. Nick Jamnick (part 2 of 2). Previously, we critically examined graded exercise tests, VO2max testing, lactate thresholds, and the usefulness of lactate testing. Herein, we dive deep into Nick’s comprehensive review critiquing the common methods of determining and prescribing exercise intensity.

This review evaluated different methods of prescribing intensity based on their ability to cause the distinct acute responses found in each of the physiologically defined exercise domains. The methods were categorised into three groups: maximal anchors (e.g. percentage of maximal heart rate or peak power), submaximal anchors (e.g. critical power, MLSS), and delta methods (e.g. heart rate reserve).

Spoiler alert: Most of the methods examined did not fare well!

So, continue with us down the exercise intensity rabbit hole to find out what methods survived the brutal scrutiny of Nick’s review and why only a few methods out performed the rest. Did the method you use to determine exercise intensity pass or fail?

Guest panelist:
Nicholas Jamnick, Ph.D.
Researchgate
LinkedIn
Twitter: @SportResearchEx

Episode References:
An Examination and Critique of Current Methods to Determine Exercise Intensity

Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Nick Jamnick - Down the rabbit hole of exercise intensity - Part 1 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 18 Apr 2022 04:48:00 +0000

When it comes to performing and prescribing training sessions, there are four main principles to consider: frequency, duration, volume, and intensity. The first three of these principles are relatively simple and agreed upon. However, when it comes to exercise intensity we can quickly find ourselves traveling down a crazy rabbit hole- as it’s definitely not as simple as exercising at a percentage of FTP.

In the next two episodes we go deep down the rabbit hole of exercise intensity with Dr. Nick Jamnick, a postdoctoral fellow and researcher in exercise intensity. We came across Nick while digging into the scientific literature on this topic, and let’s just say his contribution to this field of research can be characterised as both “eye-opening” and “brutal”.

In this episode we focus on a study Nick performed during his PhD where he tested the validity of determining VO2max and lactate thresholds during a graded exercise test. His results were shocking to say the least- and also relevant to the performance focused cyclist as graded exercise tests on smart trainers and inexpensive blood lactate analysers now make some of this testing possible at home.

Guest panelist:
Nicholas Jamnick, Ph.D.
Researchgate
LinkedIn
Twitter: @SportResearchEx

Episode References:
Manipulating graded exercise test variables affects the validity of the lactate threshold and VO2 peak

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Ex-Pro: Shannon Malseed - Life lessons in mental wellness and high performance

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 05 Apr 2022 04:15:00 +0000

On this show we really enjoy talking about the nuts and bolts of cycling performance. Whether it’s determining thresholds, approaches to training, or race tactics and skills, if you’ve listened to the show before you know we love that stuff. But in this episode we want to change gears a bit and ask you this simple and straightforward question: How is your head?

Here we discuss mental wellness and its importance in human performance. To facilitate this conversation we invited Shannon Malseed to join our panel. Shannon Malseed is a former Australian National Road Champion, and ex-pro cyclist. Her personal journey highlights the importance of finding joy in the process and people surrounding you in sport. Shannon has taken her experience in dealing with success and failure and culminated it into becoming a self-love coach and helping people find their own path to well-being. This is a discussion and story that will truly motivate and guide you on your road to achieving your goals on and off the bike.

Guest panelist:
Shannon Malseed
shannonmalseed.com
Instagram: @shannonmalseed

Episode References:
Video: Chasing Gold by CyclingTips

Video: 2018 UCI Women's WorldTour – Ronde van Drenthe – Highlights

Blog: Commonwealth Games by Shannon Malseed

Blog: That's All Folks by Shannon Malseed

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Producer & co-host:
Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Dajo Sanders - Research evolved into practice at the highest level of cycling performance - Part 2 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 22 Mar 2022 04:18:00 +0000

In this episode we continue our discussion with Dr. Dajo Sanders (part 2 of 2), an individual whose skill and expertise in the realm of cycling performance are well developed. Dajo is a prolific researcher in many aspects of endurance training and specializes in the very distinct research cohort that is well-trained high-performance cyclists. He is also a member of the performance group at Team DSM where he uses his experience and knowledge to help World Tour cyclists perform at their absolute best.

Herein, we discuss with Dajo his research and practice in monitoring training load in cyclists and also what cycling performance research he is excited about.

Guest panelist:
Dajo Sanders, Ph.D.
Twitter: @DajoSanders
Researchgate
LinkedIn

Episode References:
Methods of Monitoring Training Load and Their Relationships to Changes in Fitness and Performance in Competitive Road Cyclists

Maintaining Power Output with Accumulating Levels of Work Done Is a Key Determinant for Success in Professional Cycling

Heat acclimation improves exercise performance

Heat training increases exercise capacity in hot but not in temperate conditions: a mechanistic counter-balanced cross-over study

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Dr. Dajo Sanders - Research evolved into practice at the highest level of cycling performance - Part 1 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Thu, 10 Mar 2022 04:20:00 +0000

There are many components within endurance training. Take for example field-testing, training intensity distribution, or training load. Each of these components have dozens of papers in the scientific literature that can help guide a cyclist’s training and a coach’s practice. However, contrary to what one might think, taking findings from research, evaluating them, and then effectively putting them into practice is a skill unto itself.

In this two part series we talk with Dr. Dajo Sanders, an individual whose skill and expertise in this area are well developed. Dajo is a prolific researcher in many aspects of endurance training and specializes in the very distinct research cohort that is well-trained high-performance cyclists. He is also a member of the performance group at Team DSM where he uses his experience and knowledge to help World Tour cyclists perform at their absolute best.

In this episode we discuss with Dajo his role with Team DSM, and his research and practice in both field testing cyclists and training intensity distributions.

Guest panelist:
Dajo Sanders, Ph.D.
Twitter: @DajoSanders
Researchgate
LinkedIn

Episode References:
A Field-Based Cycling Test to Assess Predictors of Endurance Performance and Establishing Training Zones

Training-Intensity Distribution in Road Cyclists: Objective Versus Subjective Measures

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Australian Road National Championships, Training Apps, The Coach's Role in an Athlete's Success, and Critical Power Musings

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Thu, 17 Feb 2022 04:21:00 +0000

Hey there! After a bit of a break in recording at the end of 2021 we (the co-hosts) sat down for a catch-up and to talk some shop. This episode can be best described as a throwback to our roots when we used to host chats on the Clubhouse app. Just a pro cyclist, a professional coach, and a sport scientist asking each other questions, giving opinions, and having a laugh.

In this episode we discuss Australian Road Nationals, training assistant apps for cyclists, the coach’s role in an athlete’s success, and some afterthoughts about critical power.

Additionally, if you hadn’t heard the unfortunate news, Cyrus’s dad passed away suddenly towards the end of last year from a heart attack while he was out riding. Our condolences go out to the Monk family for their loss.

You can help prevent sudden cardiac death in athletes by donating to the Baker Institute. We would appreciate you supporting them!

Co-hosts:
Jason Boynton, Ph.D.
boyntoncoaching.com

Cyrus Monk
cyclistscientist.com

Damian Ruse
semiprocycling.com

Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Simon Jones - Coaching, science, and a post-marginal gains world

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 01 Feb 2022 04:19:00 +0000

In this episode we have a conversation with performance specialist, Simon Jones. Don’t know who that is? Well, with a performance career in cycling for over 25 years there isn’t much he hasn’t done. In fact, we're sure if you’ve been a fan of cycling for any amount of time, you know of a rider or a team he’s worked with.

He was once Head of Performance Support and Innovation at Team Sky, but prior to that he started out as a sports science graduate from Cardiff University and became a sports scientist with British Cycling just months later. He would go on to coach the Great Britain team pursuit riders through several Olympic cycles before taking up a job managing the Western Australia Institute of Sport, then moving to Team Sky, before his last role as AusCycling Performance Director for the last Olympic cycle.

And when someone has been around a high-performance environment for as long as Simon (sorry if that makes you sound old Simon), they would have seen many things come and go - so it was nice to hear what he prioritizes in coaching and cycling performance.

Herein we meander through multiple topics such as coaching, marginal gains, performance teams, training load, and more with Simon. Give this episode a listen to learn from a true veteran in cycling performance!

Guest panelist:
Simon Jones
LinkedIn

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

TCPCP Social Media:
Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast

Jason Bartram, PhDc - What is best practice for implementing critical power into your training? - Part 2 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 24 Jan 2022 04:23:00 +0000

In this part two on critical power (CP) we continue our conversation with Jason Bartram and cover W’ and W’ balance. Additionally, we consider what the CP metrics can realistically add to your cycling performance and coaching practice. And… it might actually surprise you what Jason’s (JB’s) takeaways are for these measures, after studying them for 7+ years and coaching cyclists at the elite level.

Jason Bartram is the former Australian National Women’s Track Team coach, former sports scientist for AusCycling and the Australian Institute of Sport, and current PhD candidate studying critical power, W’, and W’ balance in elite track athletes.

Guest panelist:
Jason Bartram, PhDc
LinkedIn

Episode References:
Accuracy of W′ Recovery Kinetics in High Performance Cyclists—Modeling Intermittent Work Capacity

Validating an Adjustment to the Intermittent Critical Power Model for Elite Cyclists—Modeling W′ Balance During World Cup Team Pursuit Performances

A comparative analysis of critical power models in elite road cyclists

The W′ Balance Model: Mathematical and Methodological Considerations

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Jason Bartram, PhDc - What is best practice for implementing critical power into your training? - Part 1 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 17 Jan 2022 04:05:00 +0000

Is there a better measure of threshold for cyclists out there than FTP? Yes! We think there is. Welcome to the world of critical power (CP), W’, and W’ balance- truly science-based measures related to the “anaerobic threshold".

While the advantages of CP over FTP are many, its determination is a bit more complicated than 95% of your 20-minute power. Because of this, we have brought CP expert, Jason Bartram, onto the show to help facilitate this two-part conversation about the best practice for utilizing CP in your cycling training and coaching. In this episode, we focus mainly on CP and the power duration curve.

Jason Bartram is the former Australian National Women’s Track Team coach, former sports scientist for AusCycling and the Australian Institute of Sport, and current PhD candidate studying critical power, W’, and W’ balance in elite track athletes.

Guest panelist:
Jason Bartram, PhDc
LinkedIn

Episode References:
Predicting Critical Power in Elite Cyclists: Questioning the Validity of the 3-Minute All-Out Test

Relative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic Review and Meta-Analysis

The Physiological Basis of Athletic Records

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

TCPCP Social Media:
Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performa...

Dr. Paolo Menaspà - A master generalist in high-performance sport

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Fri, 17 Dec 2021 04:33:00 +0000

Dr. Paolo Menaspà is the current Chief Science Officer at the Australian Institute of Sport and has had a long and interesting career in the world of high-performance. Previously, he worked as the Head of Performance Solutions at AusCycling, was a performance manager and coach for Team BikeExchange and the Australian National Team, and a sport scientist and coach at Sport Service Mapei.

We discuss with Paolo what it means to be a generalist; how his role as a generalist and solutions provider has helped improve the performance of elite and world-class cyclists; the skill set needed to work in high-performance sport; and how his passion for cycling, and passions outside the sport, influenced his career path and practice.

Guest panelist:
Dr. Paolo Menaspà
Instagram: @paolo_menaspa
Twitter: @MenaspaP
LinkedIn: Paolo Menaspà

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Pro Cyclist: Harry Sweeny - Performance lessons from a World Tour neo-pro

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Sat, 20 Nov 2021 04:35:00 +0000

In this episode we talk to World Tour neo-pro Harry Sweeny about his journey to the top level of the sport. How he has developed as a rider through national programs and Continental racing, his transition from triathlete to cyclist, and how things are different at the top level.

Guest panelist:
Harry Sweeny
Instagram: @harry.sweeny
Twitter: @harry_sweeny

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Pro Cyclist: Jimmy Whelan - From runner to World Tour cyclist in 2.5 years!

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 10 Nov 2021 04:39:00 +0000

In this episode we bring our very first guest onto the show, pro cyclist for EF Education Nippo, Jimmy Whelan. We discuss his transition from running to cycling and quick rise through the cycling ranks.

Guest panelist:
Jimmy Whelan
Instagram: @jimmyywhelan
Twitter: @JiimmyWhelan

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Can we improve the current cycling performance paradigm?

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Sun, 07 Nov 2021 04:38:00 +0000

In this episode we take a look at the current performance improvement model in cycling and ask the question - can we do better? To do this we examine the common process of improving cycling performance and compare and contrast it with processes in other elite sport.

Do you agree or disagree with our thoughts and conclusions on how we can improve the current cycling performance pardigm?

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Should we be blood lactate testing cyclists?- Part 2 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Thu, 21 Oct 2021 04:48:00 +0000

There’s plenty of information around on how to conduct blood lactate tests with cyclists, but information on why we test blood lactate is often entangled with conflicts of interest. In Part 2 of our blood lactate testing episode, we continue our discussion on whether blood lactate testing is necessary or valuable for training cyclists in 2021 and beyond.

This episode includes alternatives to blood lactate testing, a critical thinking exercise around the claims of blood lactate testing, and our conclusions.

Episode Timestamps:
1:00 Reasons for blood lactate testing
8:30 How much does this measure relate to performance?
13:00 Error involved in blood lactate testing
18:40 Do we ever stop using certain tests?
20:45 What are the alternatives?
30:00 Critical thinking exercise
37:50 Is training in more accurate training zones have a greater benefit?
43:30 Conclusions

Episode References:
Lactate in contemporary biology: a phoenix risen

The maximal metabolic steady state: redefining the ‘gold standard’

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Should we be blood lactate testing cyclists?- Part 1 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 13 Oct 2021 04:54:00 +0000

Lactate and its association with exercise has been known for more than 200 years, after Jöns Jakob first observed it in the muscles of recently hunted stags. Consequently, knowledge of its relationship with exercise is deeply rooted in both popular culture and among endurance athletes. However, more recent research has demonstrated lactate’s presence during exercise has largely been misunderstood for much of this time.

During this two part series, we do a deep dive into all things lactate to assess whether or not we should still be blood lactate testing cyclists, and whether there are better alternatives. So, before you decide to participate in a blood lactate test or recommend one for an athlete, you should definitely give these episodes a listen to make sure you are considering all the pros and cons. Or, listen for the myth-busting and rabbit holes this conversation necessarily gets into.

Episode Timestamps:
3:30 The hosts’ experience with blood lactate testing
9:25 Who is blood lactate testing?
12:10 Blood lactate quiz
22:45 Why did we start looking at lactate during exercise?
28:40 Some biochemistry of lactate metabolism
35:35 Why do we blood lactate test cyclists?
43:00 Types of lactate thresholds?
46:55 Blood lactate testing methods
53:45 Practical considerations

Episode References:
Lactate in contemporary biology: a phoenix risen

The maximal metabolic steady state: redefining the ‘gold standard’

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Could you climb the height of Mt. Everest on a bike? Here's your guide to how you can!

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 05 Oct 2021 04:20:00 +0000

In recent years many cyclists have challenged themselves in an event known as 'Everesting'. The idea is fairly simple- you attempt to climb 8,848m on a bicycle in one ride. Simple, yes, but not easy by any stretch. However, this challenge can be completed with the right knowledge... and a lot of grit!

So, a few years after Cyrus completed his first (and last) Everesting - we sit down with him and discuss everything you'll need to complete a successful Everesting.

Episode References:
The Everesting Website

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Evaluation of a training intervention: Does nasal breathing improve performance?

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Sat, 25 Sep 2021 04:35:00 +0000

We take a dive into the nasal passage (pun intended?) and look at whether there are performance gains that can be obtained by employing nose breathing techniques. This ended up leading to a discussion around how we can evaluate training interventions and make decisions on whether they’re worth implementing for ourselves and our athletes.

Episode Timestamps:
2:30 How do we normally breathe during exercise?
8:25 What are the claimed benefits of nose breathing over mouth breathing?
9:15 Are we getting too much oxygen?
21:15 What do the studies show?
29:25 What level of evidence do you require to apply an intervention?
38:30 If it’s free and easy, should you try it anyway?
46:55 How much does air intake affect endurance performance?
55:10 But the nose is a filter and humidifier, does that help?

Episode References:
Video: Oxygen - Haemoglobin Dissociation Curve Explainer

Oronasal Distribution of Ventilation at Different Ages

The switching point from nasal to oronasal breathing

Effects of Nasal or Oral Breathing on Anaerobic Power Output and Metabolic Responses

Effect of Nasal Versus Oral Breathing on Vo2max and Physiological Economy in Recreational Runners Following an Extended Period Spent Using Nasally Restricted Breathing

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

What you need to consider when testing cyclists- Part 2 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Thu, 16 Sep 2021 04:36:00 +0000

In the last episode we discussed the theory surrounding testing cyclists. This week we build on that discussion and look at ways the underlying theory can be applied to testing cyclists in a practical sense.
We investigate how appropriate testing should be selected and administered and also provide information on how to evaluate the data that these tests provide.

Episode Timestamps:
1:20 Test selection
5:40 Metabolic energy system specificity
7:50 Biomechanical movement pattern specificity
12:10 Characteristics of the athlete being tested
16:45 Environmental factors
21:45 Test administration - health and safety
24:20 Selection and training of the tester
34:35 Data collection
38:05 Testing format (batteries, trials, sequence of tests)
50:05 Preparing an athlete for testing
65:00 Psychological impact of a bad test result on the athlete
75:00 Evaluation of test data

Episode References:
NSCA’s Essentials of Strength Training and Conditioning 4th Edition

Physiological Testing for the Athlete: Hype or Help?

Blog: An Introduction to Cyclist Testing

Blog: Performance Testing Cyclists

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

What you need to consider when testing cyclists- Part 1 of 2

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Thu, 09 Sep 2021 04:39:00 +0000

Testing cyclists is a key component of a science-based approach to improving cycling performance. And there is a surprising amount of important theory to consider and apply when it comes to the practice of testing this cohort of athletes.
Indeed, the breadth and importance of testing cyclists is so great that our discussion on the topic ended up spanning two full episodes!

So buckle up there, cycling performance enthusiast! It’s time to get deep into athlete testing theory and practical considerations!

Episode Timestamps:
4:10 The hosts’ experience with testing
8:05 Why do we test athletes?
13:20 Evaluation of test quality
14:10 Test validity
29:40 Test reliability
37:10 Testing Error (air??)
47:15 Best practises for real world coaches and athletes

Episode References:
NSCA’s Essentials of Strength Training and Conditioning 4th Edition

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Improving these cyclists' performance: A case study challenge!

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 25 Aug 2021 04:31:00 +0000

In this episode the co-hosts challenge each other with hypothetical athlete cases. Each cyclist differs in physiology, cycling background, and lifestyle, but they are all seeking to improve performance and reach specific competition goals. What follows for each case is an impromptu discussion on the techniques, and initial steps, we would implement, as coaches, to help these athletes achieve their cycling goals. What do you think of our approaches? Are they similar to how you would proceed?

Episode Timestamps:
1:50 Tying up loose ends from the previous interval pacing episode

6:30: Sarah - 34 yo, triathlete for 12 years, month off due to stress fracture while training for an ironman. Goals: race first road race, 120km gran fondo

30:30: Bob - 58 yo, 80 kg, 179 cm. Professor, married with two kids. 3 years cycling experience with one year of racing. Successful cross country runner in high school and college. Goals: Win his first cat 4 race, podium at Master’s national champs

55:05 Ben - 21 yo, good all around power profile, cyclist for 6 years, top 20 in U19 national champs, part time work and university. Goals: Gain results at national level, step up to continental or professional ranks

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Is that true?! Does that even improve cycling performance?!

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Thu, 19 Aug 2021 04:17:00 +0000

Your time and money are valuable. That’s why it is important to invest these commodities wisely and carefully consider the claims of products and practices meant to improve your cycling performance. This week each of us deep-dive into a product or claim that has recently 'triggered' our skeptical spider senses. Things that made us stop and say, “Is that true?” and “Does that even improve cycling performance?”.

Herein we investigate: Normatec recovery boots, lactic acid buffering lotions, and a blog providing back pain advice for cyclists.

Episode Timestamps:
1:30 Signing up for a Strava study
3:15 The value of skepticism
7:35 Normatec boots. What are they? Do they improve recovery as they claim to? Should you invest your money in them?
20:45 Lactic acid buffering lotions. Do they actually improve endurance performance? Should you include them in your race day arsenal?
44:50 Advice for treating cyclist back pain given in a TrainingPeaks blog vs. a response from a trained medical professional
71:30 The value of critical thinking for athletes and coaches

The Strava study mentioned in this epsiode has been completed. Congratulations to (now) Dr. Andreas Kreutzer on finishing his Ph.D.!

Episode References:
Topical Sodium Bicarbonate: No Improvement in Blood Buffering Capacity or Exercise Performance

Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance:A Review of the Current Literature

Myth or Reality-Transdermal Magnesium?

How to Help Cyclists Reduce Low Back Pain

Christopher Schwenker, P.T.’s blog- The Zommunique

Optimizing recovery to support multi-evening cycling competition performance

The Effects of Intermittent Pneumatic Compression on the Reduction of Exercise-Induced Muscle Damage in Endurance Athletes: A Critically Appraised Topic

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

TCPCP Social Media:
Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycli...

Are you pacing your intervals effectively?

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 10 Aug 2021 04:17:00 +0000

Interval training is a fundamental component of a dedicated cyclist's training scheme. But have you ever wondered if there is an optimal way to pace that 5x5 session you love so much? What if you go out too hard or too easy? What if you ride at the steady pace pre-set for you on an erg? Is there any differences in training outcomes for different interval pacing stategies? Join us on another deep dive into the literature to see if we can answer any of these questions and more!

Episode Timestamps:
1:30 A training advice anecdote
6:40 Interval pacing athlete conversation
9:45 Oxygen-deficit and ‘lag’ in VO2 increase during an interval
15:20 What is the purpose of interval training?
21:55 Which specific intervals are we looking at?
24:00 How much time can you spend at >90%VO2max during a session
29:35 Where does the research currently sit?
43:30 How can we apply this research to design an interval session?
46:45 Which athletes will ‘declining intensity’ or ‘fast-start’ intervals work best for?
50:55 Non-physiological factors around interval pacing
54:35 Being aware of power as an external measure
62:25 Making use of the limited research available
66:00 Applications and conclusions

Episode References:
The slow component of O2 uptake kinetics during heavy exercise

Decreasing Power Output Increases Aerobic Contribution During Low-Volume Severe-Intensity Intermittent Exercise

How Does Interval-Training Prescription Affect Physiological and Perceptual Responses?

Effects of Priming and Pacing Strategy on VO2 Kinetics and Cycling Performance

Pacing, the Missing Piece of the Puzzle to High Intensity Interval Training

The Manipulation of Pace within Endurance Sport

Acute Cardiopulmonary, Metabolic, and Neuromuscular Responses to Severe-Intensity Intermittent Exercises

Influence of Work-Interval Intensity and Duration on Time Spent at a High Percentage of VO2max During Intermittent Supramaximal Exercise

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

What is the best cycling warm-up?

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 03 Aug 2021 04:15:00 +0000

Join us in this episode as we dive deep into the literature to find out what is the best warm-up method for cyclists. Or, whether it even matters! How do you think your typical warm-up compares to what the science says is best?

Episode Timestamps:
2:10 More momentum for Critical Power over FTP
7:30 What is the research supporting warm-ups for endurance events?
12:30 What happens within the body during a warm-up?
21:10 Psychological benefit to warm-ups
24:25 Effect of warm-ups on performance
28:50 Which subjects are used in this research?
31:25 Does a warm-up really matter at all?
35:00 Downsides to a warm-up
36:55 Warming up for a specific phase within an endurance race
39:10 What are the pros doing?
42:35 Listener question on warm-up for an FTP test
47:00 Recommendations
57:40 Environmental factors affecting choice of warm-up
70:50 Conclusions

Episode References:
Could Critical Power be a better alternative to FTP for training?

Effects of mild whole body hypothermia on self-paced exercise performance

Effects of ambient temperature on the capacity to perform prolonged cycle exercise in man

Ergogenic effects of precooling with cold water immersion and ice ingestion: A meta-analysis

Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It?

The effects of warm-up duration on cycling time trial performance in trained cyclists

Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications

Effect of Warm-Up Exercise upon Muscular Performance Using Hypnosis to Control the Psychological Variable

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Threshold, Thresholds, Thresholds?

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Wed, 28 Jul 2021 04:28:00 +0000

You probably realize that ‘threshold’ is an important measure for endurance athletes. However, there seem to be many different types of threshold measures out there, and that might be confusing for some. In this episode, the panel explores the many types of threshold measures (e.g. FTP, critical power, lactate threshold): how they are determined, whether they are the same or different, whether they are interchangeable, how they relate to each other, and what it all means for the real-world coach and cyclist.

Episode Timestamps:
2:31 What is ‘threshold’?
3:00 Exercise domains
10:45 What are the purposes of determining threshold?
14:33 What are the main thresholds measured in endurance sport?
18:15 Functional threshold power
23:48 Critical power
30:46 Lactate thresholds
40:37 Ventilatory thresholds
44:40 How the thresholds compare with each other
56:40 General conclusions
70:10 Thought experiment: does threshold even matter in modern endurance training?

Episode References:
The Maximal Metabolic Steady State: Redefining the ‘Gold Standard’

Relationship Between the Critical Power Test and a 20-min Functional Threshold Power Test in Cycling

Road cycle TT performance: Relationship to the power-duration model and association with FTP

Reliability of the Functional Threshold Power in Competitive Cyclists

Is the Functional Threshold Power Interchangeable With the Maximal Lactate Steady State in Trained Cyclists?

Is the Functional Threshold Power a Valid Metric to Estimate the Maximal Lactate Steady State in Cyclists?

Maximal Lactate Steady State Versus the 20-Minute Functional Threshold Power Test in Well-Trained Individuals: “Watts” the Big Deal?

Functional Threshold Power Is Not Equivalent to Lactate Parameters in Trained Cyclists

Functional Threshold Power: Relationship With Respiratory Compensation Point and Effects of Various Warm-Up Protocols

Relative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic Review and Meta‑Analysis

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Can we reduce the finishing time of an epic gravel race by 40%?

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 19 Jul 2021 04:58:00 +0000

In this episode we tackle the question of whether or not we can reduce an individual's finishing time for the gravel race SEVEN by 40%- given only a year's time to make the improvement. We get into some serious analysis here, so buckle-up and let's see if we can make this happen!

Episode Timestamps:
2:55 Listener feedback
6:05 What is SEVEN?
11:05 Race day factors that could be rectified ‘easily’.
15:25 Ride analysis from the 2021 edition of SEVEN.
32:30 How to make the required improvements for a beginner athlete.
40:30 Does CTL correlate with FTP? What is the relationship and where does it end?
45:10 The importance of training age when seeking rapid improvement.
48:20 An example of CTL and FTP not being tied together if the training isn’t right.
51:30 Training for physiology vs. training for an event.
53:50 Getting wonky: allocating percentage time improvements for each area.

Special thanks to Chris for giving us his ride file from SEVEN for this analysis!

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Pathway(s) from Amateur Cyclist to Pro, and Wasn't FTP supposed to be dead?!

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 13 Jul 2021 04:29:00 +0000

In this episode the co-hosts explore what it takes to advance from an amateur cyclist to a professional cyclist.

Episode Timestamps:
1:20 A few years ago it was claimed that FTP was dead. We discuss whether the newer alternatives have any sound scientific rationale behind them and why FTP, despite its flaws, is still being used.
13:00 The amateur to professional cyclist roadmap
15:00 Prerequisites to performance, i.e. what you have to be born with.
24:00 Development through junior training and racing. Is it essential to become a professional? What should be the focus during this phase?
39:10 Training with a program. We discuss the benefit of having a coach or mentor and getting some help before arriving at the start line of your first race.
48:40 Amateur racing. What are the different levels? We discuss the importance of learning to win, and learning skills and racecraft.
1:03:25 The big jump from amateur to international level. What are the different paths and different ways to make this leap?
1:07:50 Lifestyle changes involved in moving towards the professional ranks. We discuss how pivotal these are in many careers and why the lifestyle isn’t as glamorous as it may seem.
1:13:10 Differences between the top level and the second and third tiers. What does the published research say?
1:20:05 Factors that come into training and race preparation at the professional level that many may not realise.

Episode References:
Workload characteristics and race performance of U23 and elite cyclists during an UCI 2. Pro multistage race (Tour of the Alps)

Aerobic fitness variables do not predict the professional career of young cyclists

The long-term athlete development model: Physiological evidence and application

Evidence-based prerequisites and precursors of athletic talent: A review

Discriminating performance profiles of cycling disciplines

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Layman's Training Articles vs. Scientific Articles, Our Coaching To-Do Lists

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 05 Jul 2021 04:32:00 +0000

Host topics covered in this episode:
1:30 Listener feedback

4:20 What is a graded exercise test?

8:15 Where do you get your training information? We discuss the differences between layman’s training articles (e.g. blogs) vs. peer-reviewed scientific articles as coach/athlete resources.

25:55 Continuous improvement is important as a coach. We discuss what is on our “coaching to-do lists”:
Nose breathing; functional reserve capacity (FRC); critical power vs. FTP; mental skills toolbox; gaining more experience; male vs. female endurance training; alternatives to performance management chart (PMC) (Trainingpeaks); continuous glucose monitoring; Aerolab vs. Aerotune; Golden Cheetah and R analyses; training during caloric deficit; altitude training in Europe; grit questionnaires.

Audience Question:
86:00 General advice for entry level cyclists.

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Is there really an "Ultimate FTP Builder" session?, Session Failure, Training and Carbohydrate Ingestion

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 28 Jun 2021 04:53:00 +0000

Host topics covered in this episode:
1:25 What happens when an athlete can’t complete a session? What is the role of the athlete and the role of the coach in this scenario? How can sessions be prescribed to prevent this from happening?

28:40 How does carbohydrate combustion and availability influence placement of harder sessions in a training program? How much carbohydrate is burnt during a session and how much recovery is required to replenish the stores?

47:00 Which session is best for increasing FTP?

54:40 Why is FTP a priority?

55:50 Threshold training to increase threshold

66:30 Training intensity distribution studies

70:10 Polarised training as a means to increase FTP

88:35 If there was a perfect session for increasing FTP, how would it be included in a training program?

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Does core strength increase FTP?, Why test VO2max?, and Rest Weeks

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Tue, 22 Jun 2021 04:54:00 +0000

Host topics covered in this episode:
2:05 Is there a correlation between core strength and FTP? At what point does this correlation end and should we be prescribing core strength exercises to all cyclists?

30:05 What is the purpose behind VO2max testing? When should athletes use them and what can we learn from them?

47:40 Rest weeks. What are the differences between an ‘easy week’ and a ‘free week’? At what points during the season should these be implemented and what benefits might they provide to the athlete? Is there any physiological rationale behind longer rest periods?

Episode References:
"Core Strength Increases FTP?" thread.

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Skills Training, Pre-race Intervals, and 'Pre-Packaged' Training Plans

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 14 Jun 2021 04:51:00 +0000

Host topics covered in this episode:
1:45 Developing an athlete’s skills. Does skills training find its way into a training program? When is the right time to focus on training skills?

23:30 Do pre-race intervals (a.k.a. primers) give a performance benefit to the athlete. Is there any research supporting their efficacy?

43:40 Is there merit in implementing a ‘prepackaged’ training plan for endurance athletes?

Audience topics:
1:04:30 Positive feedback from Manthan.
1:06:30 Luca wants to know if a prepackaged plan is applicable for an absolute beginner level athlete.
1:08:50 Which is the most reliable test (if any) for determining FTP? Does this change depending on rider type (sprinter vs. climber)?
1:14:00 The relationship between peak power output and FTP.
1:18:10 Determining FTP from methods outside of testing.

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

Introducing The Cycling Performance Club Podcast!

Cyrus Monk, Dr. Jason Boynton, and Damian Ruse — Mon, 07 Jun 2021 10:03:00 +0000

Welcome to The Cycling Performance Club Podcast!

Introducing a new podcast called The Cycling Performance Club Podcast! And as you might have already been able to guess, it’s about all things cycling training, performance, and science.

The exciting part of this show is the format. It’s a panel show that is recorded live on a weekly call with a panel of scientists, pro-cyclists, and cutting-edge coaches.

Topics covered on this episode:
2:00 What does it mean to train with Science? How does this approach compare to other coaching methods?

27:00 Should coaches be prescribing ‘bad weather training’ for athletes preparing for races that may be in cold or wet conditions?

1:01:12 What strategies can be implemented when returning from a crash? What role do coaches have in both the physiological and psychological return to fitness?

Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com