This show is about a new product on the market called Graspor. A product that might be able to help you: Find your optimum training intensity zones Find which physiologic systems are limiting performance and which are compensating Find how fast you recover after load Find your recovery state from previous workouts And more... Big promise hey and while this is somewhat of a product review it turns out to really understand the benefits of the product, this episode is also a primer on muscle oxygen...
Feb 04, 2021•33 min
We’re not far from a future of 24/7/365 monitoring of all of your body vitals.,but how close are we really? What technologies are available today - what’s next in line and for us cycling tech keen beans - how does all of this fit into the world of sports performance? You can check out our membership program SEMIPRO+ where you save time and expand your coaching knowledge with the latest and best scientific research and analysis every month - head over to semiprocycling.com/plus to learn more. → S...
Jan 20, 2021•28 min
The science of cycling performance is always changing. But you already know that - if you’ve been around cycling even for a few years you might have changed the way you do something based on a new study or new trend or even a new product. Coaches are often in the front line when it comes to any new training or performance interventions - and expected to answer questions regarding new and unfamiliar topics. So as part of developing it becomes important to keep up with popular claims and scientifi...
Jan 04, 2021•37 min
Where do you fall in the common road cyclist categories? Are you a climber, a sprinter, a time trialist, a rouleur, a sandbagger... If you didn’t know, part of these categories is a loose translation of your predominant muscle fibre type. This used to be thought of as two distinct categories: slow-twitch and fast-twitch. The truth is muscle fibres exist on a continuum between explosive but easily fatigable and slower but more fatigue-resistant. Why does this matter? Well, a new group of studies ...
Dec 10, 2020•22 min
In this episode, not only are we going to try to work out how to perform in the middle of the night - but ask the question - how does the time of day impact performance and how can you optimise your training and racing according to your circadian phenotype? Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com . → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Nov 28, 2020•25 min
In this episode, how I analyse rides in WKO5. Plus - an immersive indoor training app with an epic 790km ride across the Pyrenees. Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com . → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Nov 05, 2020•17 min
In this episode, 3 ways to finish long rides strong even if you don’t have time to train your endurance as much as a pro. Working on positioning, both on the bike and in the group, pacing and nutrition you can get most of the way there - while working on your endurance in training. Plus - heat training revisited - a new study that gives us a new protocol and I talk about how I plan to roll this out to the right athletes. Find more cycling podcasts and information on our coaching and aero service...
Oct 21, 2020•22 min
With a maximum elevation of 171m or 561ft, Denmark is one of the flattest countries on earth, yet, it’s produced some of the world’s best climbers and cross country mountain bikers. The latest of which is Simon Andreassen who recently won an elite men’s cross country Olympic world cup round and today we are going to dig into his training to find out how a mountain biker from Denmark wins a mountain bike world cup race. In this episode, we get down and dirty with 18 weeks of training before an el...
Oct 07, 2020•24 min
Take a deep dive into the training of Belgium pro Victor Campenaerts as we get a look at his power numbers, training load, FTP, Vlamax, etc. and the methodology and training his coach uses and a bunch of other cool inside info. Plus - training masks - are they all hype or do they have some specific use cases for cycling? Find more cycling podcasts and information on our coaching and aero services at semiprocycling.com . → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Sep 30, 2020•21 min
Today, the Aero Testing Field Guide, where share everything I know about reducing your CdA, and the process of testing to find the gains. Plus - another continuous glucose monitor - this time, a sport-specific option that was co-founded by a cyclist and they have signed Team Jumbo-Visma and CANYON//SRAM as partners. If you want help with aero testing, we offer this as a remote service. For more information or to get started click here . → Subscribe to the Cycling Science Digest → Join Team SEMIP...
Sep 23, 2020•21 min
The Power Speed Profile Aerobic Assessment is used to assess your medium and long critical period power. There are a few important things to understand. During the test, you're going to ride two all-out efforts, 4 minutes and 20 minutes in duration. You will need to keep going as hard as you can for the entire duration of both tests. Pacing is important in these tests and covered in the audio. That’s it. Ridewell. Note: If you don’t want to go on RPE, have your computer set to display % of FTP f...
Sep 11, 2020•1 hr
On this show a quick and dirty listicle with 7 Common Mistakes that Cyclists Make (and How to Fix Them). Plus - in the ‘Science of Fast’ segment two studies that look at how to maintain performance in a transition period. - so you come back stronger than before. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Sep 09, 2020•22 min
In this episode, the components of compound training that deliver long term compounding growth as opposed to short term results. Plus - how Chirs Froome loses weight and measures whether he is fueling his training with fats or carbs. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Sep 02, 2020•19 min
The Power Speed Profile Anaerobic Assessment is used to assess your short critical period power so you know understand your current power. This is day one of this two day assessment. Once completed you can enter your power data at powerspeedprofile.com to get your profile. Before completing this assessment, here are a few important things to understand. During the assessment, you're going to ride a series of all-out sprints increasing in duration from 6 seconds to 30 seconds, to 60 seconds. The ...
Aug 28, 2020•55 min
Critical periods, such as the forcing of a break-away or a final sprint, are often decisive in a cycling race. It is therefore important to know how you perform on these critical periods and how these performances relate to the performance of competitors. Yes, it's another power profile test but this test takes as much effort as any other test, it's free, and it gives you the information that is missing from other test protocols, that is, performance in 8 different critical periods in racing and...
Aug 26, 2020•18 min
In this episode - intervals, what is the optimal interval prescription in 2020, what does the latest science say and does it change the way we’ve been doing intervals? Plus - foam rolling - 8 years after it first came up on this podcast - does a new review give us any scientific evidence to stop foam rolling? Find more cycling podcasts at semiprocycling.com . → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Aug 19, 2020•18 min
In this episode, Real-Time Tools for Focus and Motivation. Meditation is often brought up as a way to learn how to be calm and focussed - but when you’re in real life you need something that will work in real-time. We find out what that is. Also, N+1 adventure bikes - how do they fit into your riding if you’re a competitive cyclist - and how do you know what one to buy? Find more cycling podcasts at semiprocycling.com . → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Aug 12, 2020•21 min
Learn how attentional focus through external coaching cues can speed up your learning process so that you reach a higher skill level, faster. Plus in the Science of Fast segment - we take a deep dive into a type of cycling‐specific resistance training that could increase your peak power output and get you sprinting faster. Find more cycling podcasts at semiprocycling.com . → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Aug 05, 2020•22 min
On this show, we’re going to talk about how AI will impact your cycling training. Inspired from a beautifully written and thought-provoking article from Alan Couzens called Coaching in 2030: How Artificial Intelligence Will Change Our Profession . We will take a look from the perspective of an athlete and follow the chain of evolution in analytics and how they relate to training platforms, then we will imagine what the future looks like as an athlete and a coach. Plus - find out what repeated sp...
Jul 29, 2020•21 min
We explore communication in this episode - how communication is related to your performance and what’s important to communicate both as an athlete and a coach. Plus - we take a look at a brain training tool that fatigues the mind during workouts to help athletes prepare for competition. Find hours of more cycling podcasts at semiprocycling.com . → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Jul 22, 2020•16 min
In this show a bunch of rad cycling tips. From why confidence is key to peak performance (and how to build yours) to when you should ignore your coach. Find hours of more cycling podcasts at semiprocycling.com . → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Jul 15, 2020•18 min
Have you ever thought about taking your cycling fitness and doing a triathlon? It might be harder than you think ;) We cover the only cyclist to win the Ironman World Championships and talk about all those that have tried - plus how you can make the transition as smooth as possible. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
May 22, 2020•20 min
We uncover the reason why the former World Champion would shove two fists full of gummy bears into his mouth immediately after a hard effort and how this is part of a bigger process of targeting nutrition around your exercise. Daniel Healey is going to run through his 6 steps to perfect nutrition using readily available foods that will give you all the energy you need to perform and recover like the best. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Dec 13, 2018•42 min
Opening up the professional cycling and sports world. Professional cycling has secrets. No, not the Omertá but the many thousands of people directly involved on the “inside” of cycling. The chef, the massage therapist, the bus driver (and the pros). What do they know about training and performance? Hosts Damian Ruse and Daniel Healey open up the professional cycling and sports world by asking the question “What can we learn from the professional cycling and sports world?” Inside is an original p...
Nov 27, 2018•4 min
In this episode you ask your cycling related questions, and we answer. It's as simple as that. Question 1: I live in an apartment block and have nowhere to clean my bike. I’d rather not get into the shower with it so my only other options are to pay my LBS to wash it, or take it to a car wash and use the high pressure hose. Am I doing more harm than good? Question 2: After riding for a few years I’ve recently taken the plunge into competitive racing. I was wondering if you had any pre race prepa...
Apr 12, 2018•19 min
In this episode you ask your cycling related questions, and we answer. It's as simple as that. Question 1: I’m finding it hard to work out a good way to fuel my evening rides. How should I approach nutrition throughout the day if I have a training session or event later on? Question 2: I’m thinking about a new set of wheels. Is it a good idea to go tubeless now? Question 3: Should I think about changing the insoles of my cycling shoes? Click here to listen and ask questions at semiprocycling.com...
Mar 22, 2018•12 min
Back in 2014, on the Semi Pro Cycling Podcast we looked at the arguments for and against the three families of altitude training; Live High Train High, Live Low Train High, and Live High Train Low. What we learned then was that what you decide to be best for you might be completely different the next time you decide to do it. Today we look at the developments in altitude training that have been made in the last 5 years. What has changed and what is now considered to be effective? That’s what we’...
Mar 15, 2018•22 min
In this episode you ask your cycling related questions, and we answer. It's as simple as that. Question 1: I’ve crashed recently and just don’t feel the same as I did before. What can I do to get my confidence back? Question 2: I’ve been off the bike for the last two months and dread to think how low my power numbers have gone. How should I go about getting back into riding and training? Question 3: I like listening to podcasts and music while riding and feel like it’s a great training aid. Am I...
Mar 07, 2018•24 min
On a recent episode of the Semi-Pro Cycling podcast, we had Dean Phllips on the show, a Masters rider who can basically be summed up as a multiple world champion and world record holder. It was Dean’s dedication to finding the ultimate aerodynamic setup that started our journey into aero perfection. Today though, we’re going to take this journey one step further and challenge some aero assumptions and the way things have always been done, which is why we’ve brought in some help from a self-profe...
Mar 01, 2018•26 min
In this episode you ask your cycling related questions, and we answer. It's as simple as that. Question 1: How much does the Coffee Stop affect my training? Question 2: Is there any way to fix ripped Lycra. I had a crash recently and tore up some of my favourite kit. Question 3: What's the big deal about Foam Rollers. How useful are they and how do I use them? Question 4: Are MIPS helmets worth the extra cash? Question 5: How can I have a successful group ride with so many differences in level? ...
Feb 15, 2018•19 min
