Performance Process

In this episode of Performance Process, we’re joined by the person behind CyclingSpy, the anonymous account famous for bringing us unrivaled insight into unreleased spotted tech. After years spent posting screenshots of prototypes, the time has come for the person behind the account to lift the lid on their true identity. We talk about why now, how the account grew and where it reached its natural...

We all know how critical rider position is when it comes to aerodynamics. We also know how difficult, time consuming, and costly it can be to properly test and optimise our positions using wind tunnels or field testing. In this episode, Ronan explores a different approach. Ingmar Jungnickel joins the Performance Process podcast to discuss Airo, a commercially available CFD-based platform designed...

In this special crossover episode between Performance Process and Wheel Talk, Ronan Mc Laughlin is joined by Escape Collective's Abby Mickey and former world champion Lizzie Deignan to unpack an unusual challenge. Abby has set herself the goal of returning to Mont Ventoux and riding it faster than she did during her professional career. There’s just one complication. She’s now a full-time journali...

Could we benefit from different bike fits for different days? If we are riding mountains one day, flats the next, and in a breakaway the day after, does having one position for all road stages leave some performance on the table? In this episode I’m joined by Ken Ballhause, Head of Biomechanics at Pinarello-Q36.5, to unpack if there's any merit in my thinking that we could benefit to tailoring our...

In this episode of Performance Process , we finally dig into the tyre-testing project that quietly consumed most of my year. Nine months, six tyre widths, hundreds of test runs, three road surfaces, four identical wheelsets, and far too many cold late-night tests than any sane person should attempt. But it was worth it. Today, Ronan is joined by John Buckley the founder of Streamlines Aero, the co...

For years, cyclists have said, “you can’t see aero.” Now Dan Bigham can. In this episode, we go inside Red Bull–Bora–Hansgrohe’s groundbreaking use of Particle Image Velocimetry (PIV), a laser-based imaging technique that effectively makes airflow around a rider visible in 3D. Dan joins Ronan and the CyclingSpy to explain how the team used helium bubbles, high-speed cameras, and class-IV lasers in...

In this episode, Ronan applies the Performance Process philosophy to help Marcus Christie, one of the most successful Irish time trialists ever, to reimagine how to train, test, and race. Ronan and Marcus dive into the complete optimisation process behind Marcus's Nationals campaign. From bike fits and wind tunnels to injury management, heat strategies, nutrition, and radio-guided pacing, this is...

Nasal strips are back in vogue appearing on the noses of more and more WorldTour riders and Instagram ads alike. But do they actually help you perform better, or are they just another marketing-driven marginal gain? In this episode, Ronan Mc Laughlin is joined by coach and tech writer Andy Turner to dig into the science behind the performance claims. We look at why nasal strips don’t work as claim...

It’s the time of year in the northern hemisphere when many riders look back on the season just gone and start planning for the one ahead. In this episode, Ronan Mc Laughlin speaks with Tim Cusick, world-class coach, founder of BaseCamp, a global, community-driven training platform and WKO5 product leader, about how to review your past year of training and use it to shape a smarter strategy for the...

Crank length is one of the most debated elements of modern bike fit.  So-called "shorter cranks" offer a host of claimed benefits including: comfort, aerodynamics, and injury prevention. But how much shorter is short and how low should we go? In this episode, Ronan sits down with Matt Appleman, frame builder, engineer, and founder of Appleman Bicycles, to dig into the science, misconceptions, and...

Arguably no topic generates more questions, or more frustrating answers, than aerodynamics. Ask which helmet, skinsuit, or wheel is fastest and the reply from those in the know is almost always the same: “It depends.” In this episode, Ronan Mc Laughlin is joined by data scientist Tom Epton to dig into why "it depends" is the only accurate answer, why aero is never a fixed number, why your CdA isn'...

Creatine is one of the most researched supplements in sport, with decades of evidence showing clear benefits for strength and power athletes. But what about endurance sport, and cycling in particular? Creatine is back in the spotlight, hyped as everything from a sprint enhancer to a brain-boosting miracle. In this episode, Ronan Mc Laughlin sits down with sports dietitian and researcher Dr Alan Mc...

We all know carbohydrates are essential for endurance performance, we also know the same gels, chews and drinks fuelling our rides could be destroying our teeth? But what should we do, can we protect our teeth and still do high-carb? In this episode, Ronan is joined by Jason Henry, a specialist in oral surgery and decorated masters cyclist, to explore the surprising connection between sports nutri...

How much thought do you give your warm up? Where did your warm up protocol come from? For most riders it’s a borrowed routine, something a coach prescribed, or they read online from a pro team, or just something they’ve always done. But what if your warm up is actually costing you performance instead of priming you for it? How hard should it be? And how long should it last? By asking those questio...

Gut training has become one of the buzzwords in endurance sport, but is it hype or a real performance advantage? In this episode of Performance Process , Ronan Mc Laughlin is joined by accredited sports dietitian and endurance nutrition researcher Dr Alan McCubbin to break down what gut training really is, why it matters for cyclists, and how to apply it in the real world. From the science behind...

Performance Process is back after a Tour de France-shaped gap. In this episode, CyclingSpy returns to unpack the most intriguing performance trends from the Tour de France and Tour de France Femmes. From new helmet wars and front versus rear zippers, to sprinter aero testing and the mountain time trial that became a masterclass in simulation modelling and equipment selection, we explore how optimi...

In this special Performance Process x Geek Warning crossover, Dave Rome grills Ronan Mc Laughlin about every technical detail from his 3,000 km unsupported lap of Ireland. From aero bag hacks and drivetrain quirks to cleat regrets and a failed light, this is a deep dive into the tech setup behind a truly personal and punishing ultra-endurance ride. Ronan shares what worked, what didn’t, and what h...

In this special episode of Performance Process , Ronan shares the story behind his 3,000+ km solo circumnavigation of Ireland – a ride powered not by chasing records, but by purpose. This was a deeply personal challenge to raise awareness for food allergies and support life-changing research, all while adhering to the same strict allergen-free diet his six-year-old daughter Sophia must follow dail...

It’s a humble kitchen cupboard staple, but sodium bicarbonate is also one of the most powerful and misunderstood tools in the endurance athlete’s arsenal. In this episode of Performance Process , Ronan Mc Laughlin is joined by Robert Gorgos – nutritionist to WorldTour teams and founder of MNSTRY – to unpack the science and practical use of bicarb. From dosage protocols to side effects, gels vs pow...

Real-world testing shows suspension forks might flip the script in the gravel v MTB tyre debate. What happens when you bring WorldTour-level testing rigour to gravel? In this episode of Performance Process , Ronan sits down with performance engineer Marc Graveline to unpack a surprising result from two intensive testing blocks with pro rider Hannah Shell in the run-up to Unbound. Using drag sensor...

Is heat training the next big performance unlock, or just another way to cook yourself?  In this episode of Performance Process, Ronan Mc Laughlin sits down with elite coach Jacob Tipper to unpack the science, applications, and pitfalls of heat training. They dive into what actually happens to your body in the heat, the potential gains in plasma volume and haemoglobin mass, and why more athletes a...

Part 2 of our listen back to when JP Ballard of SwissSide joined us for part one of our Performance Process deep dive into all things aerodynamics. Ballard is founder and CEO of aerodynamics specialists Swiss Side. The Swiss company produces wheels and aero calf sleeves, but the majority of its work is in offering its aerodynamic expertise to other manufacturers in the cycling industry. He had als...

From Van der Poel’s overshoes to Pogačar’s bike choice, we dive deep into the Spring Classics with the ever-anonymous aero expert, CyclingSpy. Why are some teams going all-in on aero, while others seem to be holding back? What do helmet choices, skinsuit fabrics, and even trailer mounts on pro bikes tell us about modern race-day priorities? We unpack the implications of CyclingSpy’s provocative ob...

In this rerun of a standout episode from October 2023, Ronan Mc Laughlin and Caley Fretz sit down with Mathieu Heijboer, Head of Performance at Visma-Lease a Bike, for an in-depth look at what makes the most dominant team in men’s cycling that year tick. From the team’s humble, winless days in 2015 to their Grand Tour-conquering present, Heijboer shares the inside story of that transformation. The...

Marginal gains have shaped modern performance cycling, but have we gone too far and are they now inadvertently and unwittingly costing us performance? In this episode, Caley Fretz flips the script to interview Ronan Mc Laughlin about his deep-dive investigation into how the once-transformative philosophy of stacking small advantages has evolved into a marketing arms race. Together, they explore th...