Spill The Watts

Will Girling is the head nutritionist for EF pro cycling. With over a decade in the industry and a sports nutritionist since 2014, Will has fuelled everyone from amateurs to pros, including EF Pro Cycling, but also Olympic competitors, and Tour de France riders. Will is passionate about nutrition, holding a post-graduate Diploma in sport and Exercise Nutrition, an MSc, and currently pursuing a Doc...

Many folk in the UK cycling community will known Rapid Rich. The self proclaimed "most famous sh*t rider in the UK”. Formally known as Richard Stoodley, the 63 year old pedal smasher is a prominent name in the hill climbing community, but also well known for his organisation of brilliant events (Tickhill GP). Alongside that though, he also has a great way of showcasing himself to sponsors, an...

Chris Peden MSc (@Combinedathleticperformance) is a Strength and Conditioning Coach to both professional and amateur athletes. He has worked with many athletes at the top of their game, including the newly crowned U23 Cyclocross World Champion Zoe Backstedt. In this insightful podcast, we will talk about many aspects strength training. The benefits of it, how to apply it, how to maintain strength...

James Moran is the head of Nutrition at UNO-X Pro Cycling. Before that he has also previously worked for Team Ineos Grenadiers, British Cycling, and the English Institute of Sport, as a clinical dietitian. In this free-flowing open conversation, we will cover many aspects of performance nutrition, we will hear James’s take on current fuelling debates going on and how to manipulate carbohydrate int...

In this episode, we step away from interviewing high level athletes and we speak to the professionals behind the athlete. Dr Josephine Perry is a chartered psychologist working with those in sport, on the stage and in business to help them overcome their barriers to success so their can achieve their goals. As well as helping world class athletes with their own personal and sport physchology, she...

Keira Bond is a 19 year old Elite (U23) Cyclocross racer who has 3 different Nationalities! Growing up, she has spent most of her time in America, but has recently moved to the UK (Sheffield) to follow her University studies and race the National Cyclocross Series. Keira’s impressive list of results include a 12th place at the 2022 Cyclocross World Champs as a Junior, 5th in the U23 Road Race Nati...

Many of my listeners will have heard of Ben, as he spans himself across many disciplines. He is one of those talented bike racers who can adapt his skills to suit both the road and the off-road. Ben was the winner at Guilford National Crit, in an amazing display of power and bike handling on the technical course back in July, Chilton lapped all but three riders over the 50-minute race. With this,...

Today’s guest is Matt Meanwell, and he has a very interesting story. We all want to be better at something. After all, self improvement is a fantastic feeling and fills you with much positive emotion. But achieving mastery at something we know takes lots of time, years and years of practice, and adjusting your craft. It appears as the years go by, cyclists at the top of their game are generally st...

When I think about legends of the sport of hill climbing in the UK, many would agree Adam would be up there at the top of the list. He has been competing at the top of the sport for many years, and has accomplished many of the very best results you can achieve in doing so. As well as winning the national champs, Adam had also won the prestigious Monsal Hill Climb, and many other amazing victories...

Giles is the WINNER of the Three Peaks Cyclocross race in 2023 - arguably the most brutal race on skinny tyres in Yorkshire. Giles had been close to winning this race for the 4 years previous to this, and his determination and relentless personality got him to the top step eventually. Winning this race takes an unbelievable amount of fitness, but also a very unique set of skills - and a big set of...

Something a little different today - Come on a dog walk with me, and let me tell you a story. 2days ago, I completed the Yorkshire Marathon in a time of 3:06. For those who aren't remotely interested in running, this may not be for you. It contains a fair bit of waffling on about marathon prep, training, nutrition. It then goes into the experience itself, including stories of how much sufferin...

Callum is famously known for his huge calves, but he is also a multiple time winner of the most prestigious cycle hill climb in the country – The Monsal Hill climb. Aside from that, he is the current course record holder of multiple hill climbs across the country, and is regularly taking top step, winning events through the season. He is totally transparent with his numbers, and has previously pos...

Robyn is a 19 year old cyclist from Yorkshire, who currently rides for Pro-Noctis - Heidi Kjeldsen - 200 Degrees Coffee. A lot of you will have seen her recently smash it up Micklegate on the last lap to take victory at Lincoln GP this year, but she has also recently backed that result up with a win over in Belgium, 4th in her first ever national TT champs (U23), 3rd at Otley GP, a win at Newark C...

Millie is a 24 year old Paracyclist who recently got a Bronze medal in the Worlds TT on home soil. Millie is one of 25,000 people in the UK to have Charcot-Marie-Tooth Disease (CMT), a neurological condition that damages peripheral nerves. With years of racing experience, and now fresh off the back of the success at the worlds, I have the privilege to get her on to  #SpillTheWatts . As ever, make...

The 3 Peaks Cyclo-Cross is staged in the Yorkshire Dales National Park every year at the end of September. It is the toughest and biggest Cyclo-Cross event in the UK. As well as being a National level MTB and Cyclocross rider, in the last 5 years Paul has won the Three Peaks more than anyone else, so who better to give us some key insights and advice? In this episode, expect to learn; What an eart...

Maddy is a Gravel Racer who rides for the Ribble collective. Based in London, Maddy has a degree in statistics, but after half a year in the City, moving her way up the corporate ladder, she realised the desk job life simply wasn’t for her – it was making her unhappy. In more recent times, Maddy is forever fleeing home to go and race her bike across the world. So far, just this year alone she has...

Fin is a 20 year old (U23) Elite Cyclist for Trinity Racing. He was born and raised in East Yorkshire and I’m pleased to say he’s kept the broad accent even with all the travel and races across the continent. He has some amazing results such as a win on GC at the Tour of Alsace and 2nd at Otley GP. In the podcast, you can expect to hear about his unique personality, his childhood upbringing, how h...

Abi Smith started cycling as a four-year-old. Today, she is proud to race her second professional season with EF Education-TIBCO-SVB. Growing up in Yorkshire, England, her parents encouraged Abi and her older brother to spend lots of time outside and keep active, and signed them up for the Yorkshire Regional Triathlon Series. Abi competed in the series for eight years before concluding that cyclin...

Currently the #1 ranked Junior Woman Cyclist in the World, Cat Ferguson is a Yorkshire cyclist trying to pursue her dreams of becoming a Professional. She races on the road, with recent wins at the European Youth Olympics TT and Road Race, she won the Binda Nationals Cup, and the Tour of Flanders Nations Cup. She also races off-road in cyclocross, being the multiple winner of the National Cyclocro...

A short introduction into what the podcast is about, the reason for the new branding, and what to expect in the coming months.

Has your progress stalled? Have you seen the same results and fitness for a long period of time? Forget the marginal gains - come walk with me while I explain the key principals to consider for continued progression.

Gravel bikes have exploded in popularity in recent years. These wide-tyred, drop-bar machines open up a whole new world of riding possibilities and have also spawned a new bike-racing discipline – gravel racing. There are now gravel races across all four corners of the globe, from single-day events to multi-stage epics. Crucially, however, gravel racing centres around fun and community just as muc...

Are you worried about how people perceive you? Or how you perform? Do you fear how you may fail in sport? In todays podcast we are talking to Alice Pinion, who is a sports mind coach and therapist. We have already had her on the podcast (#65) to talk about all things Sport Psychology, but in this episode we are diving a little deeper and talking about one thing in particular: The Fear of Failure....

Today I have teamed up with Cav to talk about all things Criterium racing. We both love a good Crit, and I hope you can hear the passion in our conversation. You will lean things such as: What a Crit is? What makes a Crit so hard? How to race a Crit? Tactics involved Do's and Don'ts when racing Crits How to attach How to win Enjoy!

Come for a walk with me, and let me vent for a while about some recent life changes, the birth of my 2nd child and how life has changed a little in the past 6wks.