Spill The Watts

A chat with Cav on how best play your race strategy and tactics to get your best result possible. 

Are you a salty sweater? Give this a listen.

Your questions answered! Today I answer the questions submitted by social media followers, including: a) What advice can you give about fasted rides? Length and intensity? b) What is the importance of scheduling in full rest days? c) Weekend back to back races, do I taper training for 2 weeks? d) As a crit racer, what are the key power numbers to focus on improving? I.e. sprint/ftp/map/vo2? e) Wha...

Today we introduce the new assistant coach to The Edge, Cavan Walker.  By the end of this podcast, you will know him much better, on a personal level, but also from an athletic and academic perspective. We also answer any questions you submitted via my social media channels.  

I'm turning 30 in September, what better way to celebrate? 

The supplement market is HUGE, and a lot of what you will hear on the internet is biased by certain company's trying to make money. Let me give you my unbiased opinion - What are the key ones you should likely be taking and why?

Today I talk about the short and long term implications of contracting Covid-19, what detraining is, when it starts and how to bring your fitness back following a break. 

Something a bit different today. Let me tell you about the most embarrassing situation of my life. 

In this episode I give you 5 tips to help you transition from the off-season to race-season.  I also give insight into where I am at (and where my head is at) when it comes to this years commitment to racing.

Today we explore why modern lifestyle factors are not ideal for health, long term posture, and performance. We investigae what can be done to help prevent the onset of these problems, and answer your related questions on this topic.  The guest speakers on today's podcast were Niall Walsh and Emma Palmer. How to get in touch; Email: info@thewestgateclinic.com Website: www.thewestgateclinic.com...

Due to recent media coverage on Emily Bridges and her dispute over whether she is OK to race as a female cyclist, I thought it would be a good time to give you my take on this conscientious topic. What are the main differences between males and females when it comes to sport? What is the current ruling? Is the current ruling fair? My testosterone, and the reality of it.  What are athletes opi...

Everything to know, and what not to know about losing weight. Let's dispel some myths and provide you with some clear actionable points you need to know in order to attain your weight loss goal.

Topic areas: What is sleep Why do we need it What are the implications of insufficient sleep How do we sleep better Tips for better sleep I quote references from Matthew Walkers "Why we Sleep" from time to time. 

If you're considering buying a power meter, or are wondering what all the fuss is about, this is the podcast for you. As ever, I aren't endorsed by anyone here so I will give you my honest, unbiased opinion. 

My daughter is 1 year old, and I thought it would be apt to give a bit of a life update and context as to how the last 12 months have been, and what my 2022 season will look like. I also go through 6 key points in answering some of my listeners questions revolving training for performance on limited time. 

Today we answer the question of when the optimal time of the day to train is, and how you might want to manipulate your day to better suit these times. I answer the questions of why I train at 5:30am, and why this probably isn't the best idea for most people.

In this episode, I give you an insight into what GI issues may be doing to your performance, and how to prevent these from happening. 

Today we delve into topics such as; Why aren't I happy with my good performances? Why am I always focusing on negative outcomes? What is performance Anxiety and how can I help deal with it? What's the point in racing and training anyway? Simon's website can be found at: https://www.atlcoaching.co.uk/ My coaching services can be found at: https://edgecoaching.cc/ Enjoy!

Insights, hits and tips on how you can schedule your winter better to come into the following season fitter, stronger, and faster than ever. 

There's a fair lack of gym-confidence for a lot of folk, and I think this stems mostly from a lack of knowledge. Let me provide a bit of an insight into what you should be considering for your next strength session.

Today I give you an insight into the key considerations to help prevent being unwell, and then also what to do training wise if you do catch something. 

I have known Nathan for a good few years now, and have coached him part of this time too.  I met up with Nathan the other week after he had just returned from racing over in France. Making this podcast was a little impromptu, we were mainly just meeting for a bit of a catch up over coffee, but I decided it may be interesting to some listeners what the transition is like into the professional...

Called the Transition Period, this runs from the completion of your last race, until the start of the Prep Period in a few weeks. Think of this Transition Period as the link between two annual training plans—it marks the end of last season and the official beginning of the next season.

Today we chat to one of my coached riders and Elite Cyclocross rider Amira Mellor. We talk about her development as a Youth and Junior rider to where she is now, how best to train for Cyclocross, and what her future holds in the sport.  Follow Amira on: Instagram: https://www.instagram.com/amiramellor/ Strava: https://www.strava.com/athletes/18497689?oq=amira Team Spectra: https://www.spectra...

A story time segment, as I talk you through a stressy race win. Also, 5 key considerations which are less about cycling performance, more about some general life terms that I think everyone should consider when making decisions in life or listening to certain people.