In this episode, Todd and Jason discuss the gut microbiome and probiotics. The human body is complicated, including the bacteria in our intestines. How does our intestinal composition affect our performance?Show Notes:Probiotics and athletes

Ep72: Ketogenic Diet for Cycling

Oct 2nd, 2020 41m 22s

In this episode, Todd and Jason discuss the ketogenic diet for the cycling population. There are some potential health benefits for the keto diet, but does the diet work for cyclists?Show Notes:Insulin response in endurance athletes vs sedent

Ep71: Cadence

Sep 24th, 2020 44m 39s

Does your cadence matter? Today, Todd and Jason explore a few studies regarding cadence and look to decide on their optimal cadence for performance.CORE STRENGTH PROTOCOL ARTICLE - JOIN OUR RESEARCHShow Notes:Efficiency in cycling: A review

Prime Lap: Caffeine and Genes

Sep 18th, 2020 7m 43s

How do our genes affect our ability to use caffeine? Todd and Jason explore caffeine and other ergogenic aids and their ability to influence your performance.Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or

Ep70: High Intensity Interval Training (HIIT)

Sep 15th, 2020 55m 13s

In today's episode, Todd and Jason cover high intensity interval training (HIIT). Starting at the root of the research and following through to modern papers, HIIT and its variations are explored. The Tabata protocol is specifically mentioned a

Prime Lap: RPE

Sep 12th, 2020 9m 43s

RPE is an important metric for cycling training. Today, Todd and Jason discuss a metric to compliment your heart rate and power data on your training rides.Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or t

Ep69: Core Strength

Sep 9th, 2020 42m 8s

Core strength is essential to cycling performance. Or is it? Todd and Jason discuss a few studies that may or may not suggest that you should be doing your core routine.Be a research subject from your own home! Complete the core strength proto

Prime Lap: Performance Variation in Olympic Athletes

Sep 4th, 2020 9m 38s

Today's prime lap focuses on an interesting study on measuring performance characteristics of elite athletes. Jason and Todd discuss the topic of 'coefficient of variation' and it's use in understanding elite sport performance.Show Notes:Desi

Ep68: Top 5 Recommendations for Developing Cyclists

Sep 1st, 2020 40m 13s

This episode was a suggestion from one of our listeners. If you have a topic, see the links below and get in touch with your question/topic! In today's episode, Todd and Jason were tasked with coming up with five things they'd wished they'd don

Prime Lap: Mindfulness Practice

Aug 28th, 2020 10m 11s

In today's Prime Lap, we discuss a meta-analysis of mindfulness studies on athletes. There is evidence mindfulness practice can improve sport performance. What is the protocol and what are the benefits?Show Notes:Effects of Mindfulness Practi

Ep67: How to Ride Well in Hot Weather

Aug 25th, 2020 50m 28s

It's the hot part of the year if you're in the northern hemisphere and heat stress is a serious concern. Todd and Jason discuss some of the science behind riding in hot weather and the influence of humidity on the dangers of heat stroke. Show

Prime Lap: Keto Adaptation Study

Aug 21st, 2020 9m 23s

When you compare the training response of two groups, one high carb and one low carb keto, do they differ? Jason presents a study on high carb and low carb keto athletes who trained for 12 weeks then completed a 100km time trial with 3 minutes

Ep66: Polarized Training

Aug 18th, 2020 40m 49s

Building on the Prime Lap from last week, let's wrap our heads around polarized training. This training methodology shows greater response in fitness parameters than other, more intuitive approaches to training. Polarized training isn't some cr

Prime Lap: Studies on Riding Out of the Saddle

Aug 14th, 2020 9m 24s

What changes when you ride out of the saddle? Today, Jason presents two studies on the characteristics of riding out of the saddle at different cadences and intensities. Our team discusses the rocking motion some riders do when standing and the

Ep65: Nutrition - Micronutrients

Aug 11th, 2020 35m 42s

Today's discussion is on how micronutrients fit into the diet of a cyclist. There are many micronutrients and they all have a purpose within the body, but how should we go about making sure we get them all? Todd and Jason give their opinion.

Prime Lap: Polarized Training Study

Aug 7th, 2020 8m 6s

Todd presents a study on the difference in response to a polarized training versus more traditional training approaches. Latest Article: Stop Running Red Lights - 6 Tips to Maximize SafetyIf you have questions or topic ideas, get in touch!

Ep64: Improving FTP on 5-6 Hours per Week

Aug 4th, 2020 41m 36s

Todd and Jason tackle a user-generated question! How can I improve my FTP on only 5-6 hours per week? Our hosts talks about important considerations and provide a sample periodized workout plan.Latest Article: Lower Body Movement Patterns

Prime Lap: Virtual Racing

Jul 31st, 2020 7m 7s

For some of us, virtual racing is our only chance to compete this year; Todd and Jason give their opinions.Latest Article: Always Bring Two CO2Have a suggestion, comment, or question? Email us at [email protected]:

Ep63: Nutrition - Macronutrients

Jul 28th, 2020 50m 50s

In this episode, Todd and Jason hone in on how macronutrients fit into the puzzle of nutrition for cycling. Going over protein, carbs, and fat, you'll leave this episode equipped with the tools to make good decisions at your next meal to maximi

Prime Lap: Dynamic Stretching

Jul 24th, 2020 8m 7s

Todd and Jason discuss a study on the effects of dynamic stretching. Can a short bout of dynamic stretching prior to your workouts and races provide a benefit?Show Notes:https://pubmed.ncbi.nlm.nih.gov/24438386/Latest Article: Essential

Ep62: Workouts for Each Training Zone

Jul 21st, 2020 48m 24s

In this episode, Todd and Jason step through each zone and discuss a few workouts that can be used to train that zone. Starting with Active Recovery and moving all the way through Neuromuscular Capacity, after this episode, you'll have everythi

Prime Lap: Relationship Between Frontal Area and Body Mass

Jul 17th, 2020 7m 17s

Does our body mass affect our frontal area? Sure, but what is the relationship? Today Jason and Todd discuss a paper trying to quantify the relationship between the body mass and frontal area. Does losing weight help improve our aerodynamics?L

Ep61: Modifications to Periodization

Jul 14th, 2020 41m 14s

This week Todd and Jason discuss some modifications that can be made to the typical periodization cycle for specific needs. Have a weekly maximum allowable hours for training? Get burnt out easily? Get bored of your workouts quickly? Here are s

Prime Lap: Caffeine and Glucose Metabolism

Jul 10th, 2020 6m 46s

Today's Prime Lap is a quick discussion on the effects of caffeine on glucose metabolism. Latest article: Introduction to Aerodynamics for CyclistsHave a suggestion, comment, or question? Email us at [email protected]

Ep60: Periodization

Jul 7th, 2020 44m 57s

Periodization is a systematic approach to training that effectively builds fitness and strength. Todd and Jason discuss the periods in a standard macrocycle and some of the workouts associated with each period. Understanding periodization is a