Fast Talk

Today on Fast talk we’re diving into nutritional training: 1. Scientific approach to figuring out carb needs 2. G.I. distress 3. Race nutrition 4. Why most people can only absorb 60g of carbs/hour 5. Best mix of carbs to improve absorption 6. Dedicating time every week to training your gut 7. Potential health concerns, microbiome, and l-glutamine We're joined by Dr. Asker Jeukendrup, as well as Ka...

There’s a critical distinction between adaptation and recovery. In fact, sometimes what helps one, hurts the other. Recovery is about doing what you can so the legs are ready for your next workout. Adaptation is about the body repairing the damage caused by training—if the training provides enough stress, it will repair the system to come back stronger. But what’s good for that repair process may...

It’s been a long time coming, but Fast Talk is finally taking on cyclocross! Today on the pod: - Why cyclocross is so unique to the cycling world - What assets you need to be a good ‘cross rider - The short race season in cyclocross - Unique training side of cyclocross - ‘cross races - strategy, course inspection, & selecting gear Our primary guests today are Grant Holicky, one of his athletes Max...

Complex training prescriptions are becoming increasingly popular. In this episode, we ask the question: Does it really need to be that complex? What do you gain from this complexity? With the help of seven different experts — coaches, scientists, and athletes — we’re going to try to make three key points: 1) human physiology is very complex; 2) properly executing intervals is very difficult; 3) bu...

In this episode, we discuss how to use energy most effectively. We’ll define energy and discuss the pros and cons of trying to measure it. We’ll dive into all the ways you can unnecessarily waste energy including responding to every move, riding in the washing machine, poor positioning, and riding on the front for no reason. After we talk about all the ways you can waste energy, we’ll flip it arou...

For three weeks every July we watch the best bike racers in the world tear themselves apart for four-plus hours per day at the Tour de France. Could we ever do something like that? What exactly does it take to race the Tour — physiologically, mentally, spiritually? Each day these phenomenal athletes race an event that would shatter most of us in just one day. It’s a feat that’s hard to comprehend,...

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. In episode 77, we’re going to talk about some of the most common mistakes that we see in athletes — even pros. And we’re going to hear from a variety of athletes, coaches, and experts who have been around the block a few t...

Effective training is a balance between stressing our systems and recovery. While training does damage, it’s in recovery that we repair and get stronger. We dive into the recovery side of the training-recovery concept and talk about, first, the fundamental principle of training called super-compensation. Then, how to know when the balance between training and recovery goes too far. Then we’ll disc...

In episode 75, we’re joined by Dr. Stephen Seiler, 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 “slow” should be. You’ve sent us more questions about those two episodes than any other episodes we’ve done, b...

In episode 74, we speak with Dr. Stacy Sims about the numerous and complex differences between male and female physiology, and the significant impact that has on women's training and performance. Learn more about your ad choices. Visit megaphone.fm/adchoices

In episode 73, we talk about the important balance between our aerobic and glycolytic energy systems and why they may require a little give and take. Learn more about your ad choices. Visit megaphone.fm/adchoices

In episode 72, we discuss one of the most ubiquitous terms in cycling: training zones. We dive into their strengths and weaknesses, standards, and limitations. Learn more about your ad choices. Visit megaphone.fm/adchoices

In episode 71, we discuss the training, experience, and challenge of one-day and multi-day gran fondos — everything you need to know to crush or simply complete your next event. Learn more about your ad choices. Visit megaphone.fm/adchoices

The days when training software simply showed a power & 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. All software packages have moved beyond FTP as the sole parameter used to define an athlete, which we get...

What is functional training? And why this buzz phrase is often misunderstood, and why cycling seems to be way behind the curve. We get into the two main benefits of functional work: improving your neuromuscular performance on the bike and preventing injury. Next, we discuss how to evaluate functional fitness and why you should consider having the help of an expert. Our primary guest today is Menac...

In this episode we're playing the humble role of science communicators, to make sure we get the message right. We’ve also sifted through hours of Fast Talk recordings with our many distinguished guests to bring context to what we hope is a simplified, unified message about the fundamental principles of these previous shows: there are just three types of rides. We’ll hear several times from experts...

Today we take a close look at physiological testing and we address ways it can have a significant impact on how you train, and how quickly you progress. First, we define FTP, and why it may not be the be-all-end-all of training. If you have an FTP of 350 watts, you should be proud. We talk also about VO2max testing and most importantly, how to apply all of these tests to improve your ride. Our pri...

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 &organized planning Today we’ll discuss: - What exactly is periodization? - The history of periodization. - Reverse periodization. - Non-linear forms of periodization - Tips on how to pick a periodization strategy that’s right...

In episode 65, we discuss our concerns with supplements, then focus on some foods with proven benefits. Our primary guest is Ryan Kohler, manager of the University of Colorado Sports Medicine & Performance Center. We also talk with coach Joe Friel, author of "The Cyclists Training Bible." Finally, we hear from endurance mountain biker Rebecca Rusch and Apex Coaching owner Neal Henderson. They’ll e...

In episode 64, bronze medalist Mike Woods and his teammate Rob Britton share their successes at the Innsbruck world championships. We also got to catch up with Mike's coach Paulo Saldahna. Despite his remarkable coaching success, Paulo points out that coaching is only one of the many hats he wears. He is also the owner of the successful indoor training company PowerWatts and is an endurance sport...

It’s the holidays and if you’re like us, right about now, you’re scrambling for gift ideas. Today we’ll talk about: - The Whoop recovery strap. - The Normatec recovery system. - Power meters. - The Leomo Type-R. Our guests today are coach Colby Pearce along with FasCat owner and coach Frank Overton. In addition, we’ll talk with professional cyclist Rebecca Rusch and Apex Coaching owner Neal Hender...

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 answers now to tide you over. Today we’ll answer questions about die...

Do you need a coach? Today we’ll talk about the relationship athletes have with their coaches — what makes a good relationship and what makes a bad one. After we’ve defined that relationship, we’ll ask our panel what to look for in a good coach. And, conversely, how to identify a bad coach. Finally, we’ll talk briefly about how much coaching is worth & whether an athlete should stick with the same...

In episode 60 we’re discussing trainers… 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 in between, today’s episode will offer a wealth of knowledge on how to get the very most out of trainer time. Our guests today are Ciaran O’Grady, Tim Johnson. Trevor also caught...

In this day and age, most of the common overuse injuries in cycling can be addressed and prevented. It just requires the proper precautions — such as getting regular bike fits and doing off-the-bike strength work. Our primary guest today is Dr. Andy Pruitt. He is a bike fit guru who invented the Body Geometry fit system and continues to design ergonomic products for Specialized. He is the author o...