Spill The Watts

On the surface, Kate Richardson is one of the UK's top cyclists. A Commonwealth Games athlete, national champion and one of the most exciting talents in British racing. But this conversation goes far beyond results. We talk about her rapid rise from triathlon to the GB programme, the reality of life as an elite cyclist, dealing with injuries, teams folding, a hit-and-run incident, and the setb...

What does it really take to stay at the top of British cycling for over a decade? In this episode of Spill The Watts, I sit down with Tom Armstrong for an honest conversation that goes far beyond race results. We explore his upbringing in a cycling family, his early success in cyclocross, chasing the dream abroad, and the realities of life as a professional rider outside of the WorldTour. We also...

What does it actually take to win The Traka 560? In this episode of Spill the Watts, I sit down with Maddy Nutt fresh off one of the biggest results of her career to unpack the full story behind her victory at The Traka 560. We go deep into: how the race actually unfolded from start to finish the training block behind the performance durability, strength work, and consistency fueling, refills, and...

I am back for another "walk and talk" podcast. On the 12th April, I raced the Milano Marathon. This gives the full breakdown, the prep, the logistics, the race itself. The good the bad and the ugly. I FINALLY got the sub-3 that I was after, but I am still left feeling there is so much more to get out of me. I thought I was ready for Milan… and in a lot of ways, I was. But the marathon isn’t about...

We’ve only gone and bagged ourselves another National Champ! Riding for Team Spectra Racing, Xan Crees just won the Elite Women’s Cyclocross British Championships, and is here to talk to us today about her life and how she got to this position, but also talk us through the race of her life too. In this podcast, we will get to know about: - Xan’s upbringing - What life has been like getting to wher...

*Warning graphic stories* Nick Cooper was a very good cyclist, racing at the top level on the road in the UK and across the continent. This all changed when he was struck by a car (whom the driver was high) sending him flying up in the air and landing on the road with many potentially life changing injuries. (see CCTV footage in link below). In this podcast, we will talk at length about the incide...

Tim is the team manager / DS of Shibden Apex RT which is the top ranked women’s junior team in the WORLD. This team has been developing future stars for many years now, with the likes of Cat Ferguson and Imogen Wolff (Previous guests of the pod) both honing in their skills and talents to go on to further pro teams. The work that goes into being a team manager is hugely underrated, and in this podc...

Vicky Walshaw is a nutrition consultant supporting ambitious and active individuals. She has a First Class Bachelor of Science in Nutritional Sciences, a Diploma in Personalised Nutrition Practice, and she is a Former Clinical Nurse. In this very detailed nutrition podcast, we will be talking in depth about a lot of commonly asked questions in the Cycling performance circle with regards to weight...

Today’s guest is Dr Tom Mwambingu, who is a consultant cardiologist with expertise in sports cardiology, general cardiology, exercise prescription and cardiac imaging. Covid-19 has been around us for many years now. We’ve seen many strains of the virus, and it’s affected many people in lots of different ways. Outside of normal population, we have seen countless athletic population also suffering w...

Peter is a Strength & Conditioning coach, qualified with a Bachelors degree in Sport & Exercise Science and Masters in Strength & Conditioning. Peter has lead the S&C support for all Olympic endurance squads across track, road and mountain bike, playing a vital role in many medal successes. Peter has been the strength and conditioning coach for many pro cyclists in the past and pre...

2 days ago, I completed the 26.2 miles of the Yorkshire Marathon. I set out with a very clear goal in my head of getting a sub-3hour time, and was very public about this. The race did not go to plan, I failed miserably at what I set out to do, and was without a doubt, the hardest race I have ever had to endure for many reasons. I feel much better than I expected to feel since finishing the race me...

Cat Ferguson is arguably the most talked about female cyclist in the world right now – and for good reason. Only a few weeks ago, Cat did the double, winning both the Worlds TT and the Worlds Road race as a Junior. Not only that, but only a few days ago she just won the Binche Chimay Binche as her second pro win for Movistar and first since becoming junior world champion. Cat has been on this podc...

The 3 Peaks Cyclo-Cross is staged in the Yorkshire Dales every year at the end of September. It is the toughest and biggest Cyclo-Cross event in the UK!. Rob Jebb has won this prestigious race more than anyone else, a whopping 13 times in his lifetime! In this podcast we will talk about Rob’s early years in sport, what life is like racing now, some tips and tricks of how to ride the three peaks, w...

Racing Cross Country for Cannondale Factory Racing, Charlie was the 2019 Junior World Champion, and, more recently, the 2023 World Champion (U23) at his home worlds in Scotland. On top of that, he is a multiple British national Champion, and has bagged a 2nd at a round of the World Cup this year at Les Gets, and had a phenomenal few rides only a few weeks ago in the 2024 Olympics XC, and the World...

An update on what's been going on the past few months, insights into my life - from racing, to dealing with fraudsters, and then what the rest of the year has to offer.

Svenja was the WINNER of the Unbound XL 2024 - which is arguably the biggest endurance gravel race in the world - and at 350miles, over savage hilly terrain and in severe Kansas heat, it’s no easy day out. Outside of this, she has many other great results both on the road and the off-road - all whilst studying a masters in Biology and Sport. In this podcast, we will talk about her upbringing, her...

Rob is a 25 year old British rider, who rides for Tekkers CC, and is the current leader of the National Circuit series. Rob has also Won the Tour de la Mirabelle and Paris Troyes in 2022, which are both UCI 1.2 races In that same year, he also won the National Road series, with 1st place at Lancaster and Colne. He has been on teams such as Canyon DHB, WiV SunGod, and Team Wiggins in the past. In t...

Emma is the newly crowned National Crit Champion. Emma, who rides for the Green Edge Cycling’s Women's Continental team has recently won the stripes at Darlington, with an impressive show of tactics, timing, and also one hell of a final sprint power.  She is now a full time cyclist, and races all across the continent. In this podcast, we will talk about her upbringing, her early years in the s...

Marinus was the 2021 Welsh National Road Race Champion, and is now racing in France. Just like myself, Marinus holds a BSc in Sports and Exercise Science and has a cycling coaching business. What if I were to say that you are very likely riding too fast in your training rides, and that in order to improve your performance you likely need to ride slower? In this conversation, we will be discussing...

Kate Macleod is an Online Nutrition and Strength Coach as well as an Elite level Cyclist. Athlete burnout if far too common, and what is most shocking is that it occurs through the whole spectrum of performance from very low amateur level all the way through to professional. Nowadays, especially in cycling, you can’t rock up to a national level road or gravel race and manage a top 10 of less than...

Just me, walking my dog, chatting about life stuff, giving some updates and answering a few questions.

Chris Peden (@Combinedathleticperformance) is a strength and conditioning coach to both amateur and professional cyclists. In a previous podcast, we talked about the benefits of strength training and how we can integrate strength training into your general training plan. In this podcast, we talk specifically about how you should manage strength training when in-season. In this podcast, expect to l...

The harsh truth of what impact the cyclists diet has on your dental health. We all know that in order to fuel high end cycling performance, we need to be consuming a very high amount of carbohydrates - typically sugary carbohydrates. We have heard for years that sugar isn’t good for out teeth, but if you are anything like me, you pass this off as something that just comes with your sport? Have you...

Alice is a British professional road racer, who currently rides for UCI Womens World Tour team Canyon-SRAM.   In just two seasons, she has won the elite women's national title at the 2022 British Championships, represented Team GB at the 2022 UCI Road World Championships in Australia, signed a three-year contract to compete on the Women's WorldTour with Canyon-SRAM and has competed in some...

Imogen is an 18 year old, elite / U23 cyclists from Yorkshire, who rides for Trinity Racing and Shibden Apex in both cyclocross, road, and on the track. I think many would agree with me that Imogen is on a very steep trajectory in her performance on the bike. I have personally noticed Imogen in the local and national cyclocross scene for many years, each year progressing and getting more impressiv...