Performance Cycling Podcast

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 sedentaryKeto and Exercise PerformanceOff-road cyclistsTim Noakes 1Tim Noakes 2Body Composition Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/Check out our article on a good dynamic warm up!

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 RESEARCH Show Notes:Efficiency in cycling: A reviewCadence and performance in elite cyclistsInteractions between cadence and power output effects on mechanical efficiencyRelationship between cadence, pedalling technique and gross efficiency in cyclingOptimal cadence selection during cycling: review article Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/Check out our article on a good dynamic warm up!

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 tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/

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 and discussed. ARTICLES:Tabata Cycling Workout Protocol and BackgroundCycling Core Strength Protocol - JOIN OUR RESEARCH STUDY HERE Show Notes:IZUMI TABATA FOLLOW UP PAPER FOR SPORT SCIENCE NERDSFirst noted HIIT paperEarly HIIT paper on skeletal muscle fibersFirst time the term 'HIIT' was usedIzumi Tabata's famous paperTabata's follow up paper ~6 months laterPoorly done VO2max interval studyTriathlete HIIT studyHIIT Enjoyment - Physical Activity Enjoyment ScaleOverweight and obese patient HIIT studyHIIT acute heart rate recovery and anaerobic power6 HIIT sessions in 5 days study Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/

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 tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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 protocol and survey below:CORE STRENGTH PROTOCOL AND SURVEY Show Notes:Keynote studyFunctional movement screenFMS2Lower back pain and coreFirst study on core strength and biomechanics Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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:Design and analysis of research on sport performance enhancement Get in touch with these three options:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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 done as developing cyclists. See how their lists compare. Get in touch with these three options:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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 Practice on Performance-Relevant Parameters Latest Article: Tabata Cycling Workout Protocol and Background If you have questions or topic ideas, get in touch!Twitter: https://twitter.com/PerfCyclingPodEmail us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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 Notes:Keynote Horse Temperature/Humidity StudySauna - Dementia and Alzheimer's Middle-aged Finnish menAthlete Sauna Study 1Athlete Sauna Study 2 Latest Article: Upgrade Your USA Cycling Category - 5 Tips to Maximize Upgrade Points Fast in 2020 If you have questions or topic ideas, get in touch!Twitter: https://twitter.com/PerfCyclingPodEmail us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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 all out at the end. How did the two groups fair? What does this study tell us about using a keto diet as part of our training. Show Notes:https://pubmed.ncbi.nlm.nih.gov/29108901/ Latest Article: Upgrade Your USA Cycling Category - 5 Tips to Maximize Your Upgrade Points Fast in 2020 If you have questions or topic ideas, get in touch!Twitter: https://twitter.com/PerfCyclingPodEmail us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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 crazy unrealistic protocol for professional cyclists, it's something we can all implement on moderate training hours. Show Notes:Open Access Keynote study for episodeTraining Intensity Distribution studySpeed skating studyIronman athlete study Latest Article: How Cycling Uses the Hamstrings If you have questions or topic ideas, get in touch!Twitter: https://twitter.com/PerfCyclingPodEmail us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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 potential for a performance benefit from it. Show Notes: https://pubmed.ncbi.nlm.nih.gov/31996561/ https://pubmed.ncbi.nlm.nih.gov/32472929/ Latest Article: Hip Flexors If you have questions or topic ideas, get in touch! Twitter: https://twitter.com/PerfCyclingPod Email us at performancecyclingpodcast@gmail.com Website Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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.   Latest Article: The Definitive Guide to Pre-Exercise Dynamic Stretching If you have questions or topic ideas, get in touch! Twitter: https://twitter.com/PerfCyclingPod Email us at performancecyclingpodcast@gmail.com Website Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

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 Safety If you have questions or topic ideas, get in touch! Twitter: https://twitter.com/PerfCyclingPod Email us at performancecyclingpodcast@gmail.com Website Contact: https://hammondcycling.com/performance-cycling-podcast/

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   If you have questions or topic ideas, get in touch!   Twitter: https://twitter.com/PerfCyclingPod Email us at performancecyclingpodcast@gmail.com Website Contact: https://hammondcycling.com/performance-cycling-podcast/

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 CO2 Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

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 maximize your energy and recovery.   Latest Article: Everything Athletes Need to Know About Beets (Beetroot) Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

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 Items for a Training Ride Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

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 everything you need to improve each of your zones.   Latest Article: The Glutes and the Importance of Hip Extension Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

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? Latest Article: Knee to Chest Mobility Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

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 some ways to change your training to see similar improvements, but tackled in a new way to overcome obstacles. Latest Article: An Introduction to Carbohydrates Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today's Prime Lap is a quick discussion on the effects of caffeine on glucose metabolism.  Latest article: Introduction to Aerodynamics for Cyclists Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

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 fundamental key to developing a long term development plan as an athlete. Latest article: Creatine Supplementation for Cyclists Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd presents a study that attempts to correlate lab metrics with performance in cyclists.  Lab metrics paper: Do Body Composition and Physiological Parameters... Latest article: Training Zones Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

The last doping episode Ep55: How to Dope was quite popular, so we return with four more areas to explore. This episode features a few modern drugs with ambiguous legality that could be beneficial to grand tour riders. So sit back and have a listen! As with the last episode, neither Todd nor Jason encourage the use of these drugs for cycling performance. This episode is a lighter exploration of some drugs that have been used in cycling to achieve a performance benefit and a discussion on their downsides. Latest article: The Three Energy Systems and How They Relate to Cycling Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Thinking of taking on the newest quarantine craze? Since most of us can't race or participate in group rides, riders have started to take on a new challenge. Riding up a hill over and over until the total elevation gain is the same as climbing Mt. Everest. Todd and Jason discuss some considerations to take when planning an attempt on this fantastic feat.  Latest article: Why Does Body Weight Matter in Cycling? Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today's Prime Lap is on a recent study asking and answering the question: Can blood markers give an accurate indication of our fitness level? Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Do cyclists benefit from explosive power training? This question is the subject of today's podcast. Todd and Jason explore a few studies from weightlifters, runners and cyclists to decide if it's a good idea to add some new exercises into the mix. Exercises mentioned include: box jumps, tuck jumps, lunge jumps, kettlebell swings... AND MORE SHOW NOTES: Cycling model optimization - https://pubmed.ncbi.nlm.nih.gov/31809414/ Explosive athletes vs sedentary - https://pubmed.ncbi.nlm.nih.gov/19952835/ 5km runners and explosive power - https://www.researchgate.net/publication/13065699_Explosive_strength_training_improve_5-km_running_time_by_improving_running_economy_and_muscle_power Cycling explosive power 1 - https://pubmed.ncbi.nlm.nih.gov/16287351/ Cycling explosive power 2 - https://link.springer.com/article/10.1007/s004210100507 Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today Todd presents a qualitative paper on what mental fatigue means to elite athletes and staff. Identifying similar fatigue in ourselves can help decide when to take a break or a rest week in order to stay motivated in the long term. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

How does our mind affect our performance? Today Todd and Jason explore the effects of mental fatigue on endurance performance through a few studies on amateur and professional athletes. This episode includes discussion on potential ways to train the mind to maximize our performance.  Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Jason and Todd discuss TUEs and some of the specifics on how to acquire one and in what situations it may be necessary.  SHOW NOTES: The website for checking drug status is: https://www.globaldro.com Applying for a TUE with USADA: https://www.usada.org/athletes/testing/tue/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd and Jason get themselves put on the USADA watch list as they discuss some of the most common methods of doping in cycling. Four specific methods are discussed including the benefits and also the health issues associated with it. The intention of this episode is to give a lighthearted explanation of the drugs and methods used to illegally boost performance. We hope one big takeaway is understanding the massive health risks involved in doping and encourage you to continue to race clean! Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

USACycling has changed their rule set a bit regarding upgrading to higher categories. We briefly go over the changes and our opinions on why the changes are made. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd and Jason discuss muscle fiber types and their effect on cycling. Do our fiber types dictate the type of rider we are? Do we have control over the composition or can we influence our muscle fiber type for performance benefit?  SHOW NOTES: McComas, A. J., and H. C. Thomas. "Fast and slow twitch muscles in man." Journal of the neurological sciences 7.2 (1968): 301-307. Johnson, M_A, et al. "Data on the distribution of fibre types in thirty-six human muscles: an autopsy study." Journal of the neurological sciences 18.1 (1973): 111-129. https://www.researchgate.net/publication/263519615_Muscles_within_muscles_A_Mechanomyographic_analysis_of_muscle_segment_contractile_properties_within_human_gluteus_maximus https://journals.physiology.org/doi/abs/10.1152/jappl.1979.47.2.263?journalCode=jappl https://pubmed.ncbi.nlm.nih.gov/6530616/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Jason recounts his conversation with Dr. McDaniel from Kent State University about single leg cycling and the trainability of arteriovenous oxygen difference. Included are Dr. McDaniel's specific recommendations on intervals for training with single leg cycling. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today, Jason presents a few follow up studies that didn't quite make the cut for the first VO2max episode. In the second half of the episode, we discuss a couple papers on joint-specific cycling power. Specifically, asking and answering the question: how much do we use our hips, knees, and ankles to produce power at varying cadences and powers. Show Notes: https://www.ncbi.nlm.nih.gov/pubmed/11581561https://www.ncbi.nlm.nih.gov/pubmed/12048323 https://www.ncbi.nlm.nih.gov/pubmed/24610335 https://www.ncbi.nlm.nih.gov/pubmed/21448081 Please subscribe and share! Check out our new landing page: https://hammondcycling.com/performance-cycling-podcast/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Exogenous ketones may be the newest ergogenic aid to hit the market, but do the studies match the hype? Todd presents a meta-analysis on human performance studies where athletes consume ketones and looks to make a conclusion about their use in sport. Show Notes: https://academic.oup.com/advances/article/11/2/412/5581738 Please subscribe and share! Check out our new landing page: https://hammondcycling.com/performance-cycling-podcast/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Fat metabolism is an essential part of energy production in the body. How can a cyclist use their fat to power their events? Today, we discuss the importance of maximizing your fat metabolism and some of the applications where good adipose tissue utilization comes in handy. Please subscribe and share! Check out our new landing page: https://hammondcycling.com/performance-cycling-podcast/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd presents a couple new articles on patellofemoral pain.  Show Notes: https://www.jospt.org/doi/abs/10.2519/jospt.2020.9400 https://www.archives-pmr.org/article/S0003-9993(19)31433-9/fulltext Please subscribe and share! Check out our new landing page: https://hammondcycling.com/performance-cycling-podcast/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today, Todd explores mitochondria in the context of cycling. What does the powerhouse of the cell bring to endurance athletics and how do we make our mitochondria work for us. Please subscribe and share! Check out our new landing page: https://hammondcycling.com/performance-cycling-podcast/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

What determines your VO2max and what's the best way to train it? Todd and Jason engage in an interesting conversation on trainability of VO2max and the influence of arteriovenous oxygen differential. Please subscribe and share! Check out our new landing page: https://hammondcycling.com/performance-cycling-podcast/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com SHOW NOTES: Links to the papers discussed: https://europepmc.org/article/med/25680086   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4967876/   https://www.ncbi.nlm.nih.gov/pubmed/30733142   https://www.ncbi.nlm.nih.gov/pubmed/27888580   https://www.researchgate.net/publication/265002516_Comparing_VO2max_Improvement_in_Five_Training_Methods   https://www.ncbi.nlm.nih.gov/pubmed/1213967   https://www.ncbi.nlm.nih.gov/pubmed/7085432

Jason presents an article on a study regarding how much fat oxidation occurs after a recovery drink containing different macro-nutrients. The study can be found here: https://journals.humankinetics.com/view/journals/ijsnem/28/1/article-p37.xml We have a new podcast landing page: https://hammondcycling.com/performance-cycling-podcast/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

In this episode, we discuss peripheral versus central fatigue and how it relates to the Central Governor theory. Is your limit all in your head or at you limited by your physical capacity? Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today we quickly discuss a white paper on the Lithuanian Olympic team's endurance athletes. Researchers analyzed their diets and found a few issues. The paper can be found here: https://www.ncbi.nlm.nih.gov/pubmed/26739677 We have a new podcast landing page: https://hammondcycling.com/performance-cycling-podcast/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Single leg training involves placing one foot on a block or away from the pedals and (for our discussion) completing VO2max intervals with the other leg. Jason presents four studies on this topic and our hosts debate the efficacy of the training method. Show Notes: The protocol used in the second study ("Single-leg cycle training...") is the one recommended if you would like to try single leg training yourself. Don't worry about the counterweight.  The four studies mentioned in order:  https://journals.physiology.org/doi/pdf/10.1152/jappl.1975.38.3.377 https://www.researchgate.net/publication/49845000_Single-leg_cycle_training_is_superior_to_double-leg_cycling_in_improving_the_oxidative_potential_and_metabolic_profile_of_trained_skeletal_muscle https://www.ncbi.nlm.nih.gov/pubmed/22059600 https://www.ncbi.nlm.nih.gov/pubmed/7085432 Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

We finish up our acronym soup (for now) with TSS. What is TSS and what is the point of it? How well does it work? Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today, Todd and Jason debate the three most important things a cyclist can do when they can't leave their home. A lot of us are stuck inside due to government guidelines to 'shelter-in-place'; how do we continue to grow as cyclists when going out for a ride is out of the question. This discussion should extrapolate to traveling for work, bike repair issues, and other long term events that keep you off the bike. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd and Jason discuss normalized power and intensity factor and how they fit into the data model of cycling. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd and Jason discuss FTP, a fundamental building block of data based analysis of cycling. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

In this episode, Todd and Jason share some of their experiences and lessons learned through racing. Maybe you can avoid the mistakes we made in our racing pursuits. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Jason and Todd discuss aerodynamics in cycling. The science behind why something is aerodynamic and the differences between different equipment are discussed. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd presents a National Athletic Trainers' Association statement paper on guidelines for developing a young athlete. These recommendations can be useful at any age and give good guidelines on maintaining health and well-being while training. Show Notes: https://www.nata.org/sites/default/files/youth_sports_specialization_recommendations.pdf Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd brings research on bone density and discusses how cyclists could be at high risk for developing low bone density. Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Amy Babcock goes over how to get started with a yoga routine and gives suggestions for first-timers. You can learn more about her here: https://agilept.com/staff-member/amy-babcock/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today we are joined by guest host Amy Babcock, a local physical therapist who is a big proponent of yoga for cyclists. You can learn more about her here: https://agilept.com/staff-member/amy-babcock/ Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Jason presents some reasoning behind why you may want to increase your carbohydrate intake.  There was a math error in the podcast. 5 mins at 350w is about 26g of carbs used rather than the 53g mentioned. Hopefully the point still stands that your glycogen stores will be depleted by a high intensity workout and needs to be replenished before your next workout. Have a suggestion or comment? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

On this prime lap, Todd discusses a NATA position statement on fluid replacement for athletes. Show Notes: https://www.nata.org/sites/default/files/fluid_replacement_for_the_physically_active.pdf Have a suggestion or comment? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Continuing the trend, this week we talk about lower back pain, the other major area of pain in cyclists. We talk about a few scenarios that can cause back pain, the mechanism, and how to try to improve your body to avoid back pain. Have a suggestion or comment? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Jason presents an interesting white paper on knee pain. Todd and Jason give their opinions on it.  Show notes: Kinematics of cycling in relation to anterior knee pain and patellar tendinitis  https://www.tandfonline.com/doi/pdf/10.1080/0264041031000102015?needAccess=true Have a suggestion or comment? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

We all get knee pain at some point in our cycling careers. Todd breaks down what to do for different types of knee pain. Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Our new format 'Prime Laps' gives a shorter hit for subjects we don't want to talk about for a full episode. This time we discuss some advanced techniques used for cornering in crits by pros and top riders. Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Think you can corner? Know you can't but try to hide it in your group rides? Get the low-down on cornering so you don't take out the field in your next race. This essential skill will keep you in races longer, allow you to ride safely, and improve your riding all around, but it takes time to get good. Commit to learning about cornering and work to improve on it! Jason is coaching! If you are interested in working with him, you can read a bit about his coaching philosophy here: https://hammondcycling.com/coaching/ Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Today Jason drags out an old MIT Press book to discuss the Human Power Generation chapter. An interesting discussion on muscles, energy systems, cadence, crank arm length, elliptical chain rings and more! Todd gives his opinion and input on the topics introduced. Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd goes over the seven training zones as published by Coggan. What does each zone train? How can we use the different zones to become a complete cyclists. Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

So you want to start racing? Matt joins us again to talk about the Beginner Racing Program that USACycling hosts every year and some of the skills required for a new bike racer. We talk about goals, progressing through the ranks and hopefully you'll leave the conversation feeling confident that you can take on the racing scene. Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

This episode we got a chance to talk with Matt McNamara. A USAC Level 1 coach with 25+ years coaching experience including a plethora of accolades. We discuss what it is like to be a career cycling coach and some of the advantages of getting a coach. Matt's website and more information about his coaching can be found at: http://sterlingwins.com/ Our episode is also on YouTube: https://youtu.be/E_eMzu8MdrE Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Overtraining Syndrome (OTS) can affect cyclists of all levels and can ruin your experience in the sport, or make you quit all together. Today we talk about some theories on what causes overtraining and Non-Functional Overreaching (NFO). Learning about symptoms, causes, and potential fixes can help you be aware of this fairly common ailment.  Show Notes: Overtraining Syndrome: A Practical Guide - https://journals.sagepub.com/doi/full/10.1177/1941738111434406 Our podcast is also on Youtube:  https://youtu.be/O389NQPkUCs Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd leads the discussion today on testing protocols; which ones are most popular? What's the purpose? How can we get the most out of the test? Jason provides his skeptical view of testing protocols and shares some of his experiences. Our podcasts are also on YouTube: https://www.youtube.com/channel/UCWUutZQQA5uwcnRZEGhpong Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

It's officially winter! Time to get out, ride, and overcome the cold weather. Todd and Jason talk about their experiences preparing for winter riding and provide a few tips on how to stay warm when the temperature drops.  Our podcasts are also on YouTube: https://www.youtube.com/channel/UCWUutZQQA5uwcnRZEGhpong Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

In this episode, Jason talks about the weight loss protocol he followed last winter to shed 6kg in 7 weeks through his base training season. We first go over the protocol and then introduce a few white papers to provide background on some of the reasons why the protocol works. Show Notes: Pre-exercise carbohydrate and fat ingestion: effects on metabolism and performance https://shapeamerica.tandfonline.com/doi/abs/10.1080/0264041031000140536   Effect of caffeine co-ingested with carbohydrate or fat on metabolism and performance in endurance-trained men   https://www.cambridge.org/core/journals/experimental-physiology/article/effect-of-caffeine-coingested-with-carbohydrate-or-fat-on-metabolism-and-performance-in-endurancetrained-men/9C0D4FC8C235F38A58A1928C616941B9   Lipid metabolism during endurance exercise   https://academic.oup.com/ajcn/article/72/2/558S/4729603   Effects of fat adaptation and carbohydrate restoration on prolonged endurance exercise   https://www.physiology.org/doi/full/10.1152/jappl.2001.91.1.115   hammondcycling.com   https://twitter.com/PerfCyclingPod

Should I lift during the pre-season and how much? Today we talk about how strength training can fit into a base period plan and we talk about a few white papers that explored the topic of weight lifting during the pre-season. We have a dedicated strength training episode you may want to revisit. This episode is focused on a higher level overview of how to implement strength training in the pre-season. Show Notes: High volume of endurance training impairs adaptations to 12 weeks of strength training in well-trained endurance athletes https://www.frontiersin.org/articles/10.3389/fphys.2014.00033/full   Effects of strength training on endurance capacity in top-level endurance athletes   https://www.ncbi.nlm.nih.gov/pubmed/20840561   Twitter: https://twitter.com/PerfCyclingPod

The essential bottom of the pyramid is discussed today in preparation of the long winter months of base.    SHOW NOTES: https://www.frontiersin.org/articles/10.3389/fphys.2014.00033/full   https://www.frontiersin.org/articles/10.3389/fphys.2015.00295/full   Our twitter and website:   twitter.com/PerfCyclingPod   hammondcycling.com

It's the pre-season! So in addition to base miles and cold rides, it's time to dial down the equipment selection. Todd and Jason discuss what you need to consider when finding the perfect pair of cycling sunglasses for your needs.    Follow our brand new twitter: https://twitter.com/PerfCyclingPod

Todd considers hip mobility one of the most important characteristics of a good cyclist. Let's have a chat about why good hip mobility can make you stronger and more injury resistant.  Show Notes:https://mikereinold.com/6-hip-mobility-drills-everyone-should-perform/ Please follow our brand new twitter account: https://twitter.com/PerfCyclingPod

The juicy second episode of the supplements episodes. We discuss particular supplements that the IOC, Todd, or Jason use to get a little extra boost in training and performance.

This is part one of a two part episode on supplements. Today we talk about what a supplement is, some guidelines for finding and taking supplements, and anti-doping concerns when it comes to taking supplements.

Todd and Jason discuss the importance of core strength for cycling. Do we need to have a strong core to be a good rider? What are the benefits of a strong core? Am I even engaging my core? If I'm not, how can I go about getting it to start engaging?

Today we're talking about Qualitative Movement Analysis (QMA) and how it applies to cycling. QMA is used by physical therapists and biomechanists to ensure proper form is maintained by athletes during movement. We talk about what proper form is and how you or a friend can help improve your overall pedalling efficiency.

Today we discuss if you should attempt to lose weight in the off-season and how you would go about doing it.

Today we tackle the inevitable road block in our pursuits for athletic improvement, the dreaded injury. Whether it's an acute injury or an overuse, we've got you covered with the right way to recover and get back into the game without re-injuring!

It's about that time of year for our road and mountain bike riders to think about taking an offseason break. Who should take an offseason break and why? What do we recommend for filling the time and what are our goals during the time off? Paul's Twitter: https://twitter.com/DH_Paul?s=17

We sat down with Pro Enduro rider Paul Serra for an hour chat. This free-flowing conversation covers a bit of everything from: What is Enduro? How do you train? What's it like being a pro? And much more. We really enjoyed chatting and we hope you learn a bit from our conversation. Paul's Twitter: https://twitter.com/DH_Paul?s=17

Do you have allergies? Even if you don't think you do, there's a chance they are hurting your training and races. What are some common allergy symptoms? How do allergies affect you and your training? What can we do to counteract their attack on your immune system?

Do you get dropped every time your friends want to drop down the ridge? Are your recovery descents after intervals slower than the interval itself? Some of us need to improve our descending; and we're going to discuss how.

Today's podcast discusses how to work on your sprinting and how to embrace that part of the sport that you've been neglecting. Everyone has to provide an impulse of power to get away from opponents or mark their stamp on the race. How do you learn sprint and improve that part of your game?

Todd introduces sleep as a topic of utmost importance. He introduces the parts of sleep, recommended amounts, techniques for better sleep and discusses a few interesting studies on the topic.

Part two of our introduction to bike fitting. Todd and Jason talk about what it's like to get a bike fit from a professional fitter. What is going to happen when you arrive? What steps are going to be taken to improve your fit? We also discuss some of the technology that is used for high end bike fitting and the purpose/goals of these technologies.

Todd and Jason discuss simple bike fitting that one can do for themselves at home. This is the first place you should start if you think your fit is not quite correct. We talk about all 5 contact points between the body and the bike.  Next week's episode is Pt.2 which discusses professional bike fitting and some of the technology used to achieve a more exact fit when fitting yourself just doesn't quite work.

Todd discusses how exercise affects the immune system. Does exercise make your immune system stronger or weaker? What other factors affect immune system capacity? Who is most likely to get ill? Jason chats about sauna work and heat acclimatization. Should you sit in a sauna to make yourself a better athlete? Who is a good candidate for this training method? What's the best way to be heat acclimatized? hammondcycling.com

What is the best position for descending a long straight mountainous road? What factors go into selecting the correct position? Are there better positions for more technical descents? How do I descend quickly anyway? Todd explores a paper discussing aerodynamic positions and we discuss their practicality and different times to use different positions. Jason recently bought new cycling shoes and discusses his experience as well as what to look for in a shoe. How stiff do your soles need to be? What closure system should I use?  hammondcycling.com Show Notes: https://www.sciencedirect.com/science/article/pii/S0167610518305762

Do you hydrate enough to fuel your workouts? How much water do you need to drink? Can you drink coffee, tea, or beer instead? Jason discusses hydration and common issues associated with it. Todd discusses an interesting white paper on the limits of human endurance in long events. If we ran 'forever' how fast could we go? What is stopping us? What are the most taxing endurance events we know of?  hammondcycling.com Show notes: https://advances.sciencemag.org/content/advances/5/6/eaaw0341.full.pdf

In this episode, Todd talks about a lesser known training method involving restricting blood flow to worked muscles. This causes an extreme buildup in waste materials. How does your body adapt? Is it better than conventional training methods?  Jason talks about his experiences with bad weather racing and talks about some tactics for improving your chances of success in races with less than favorable weather. How can I get the most value out of my equipment given the weather? How do I use the weather to my advantage? hammondcycling.com

What happens if you are dropped off at Denver Airport without any altitude preparation? What if you forgot you were racing at altitude tomorrow? How can you mitigate the effects of altitude performance loss? Todd explores these questions and more with the topic of altitude and sport. Afterwards, Jason discusses some of the tactics he's used as a solo rider in crits and road races to maximize his chances of achieving his goal for the race.  hammondcycling.com Show Notes: https://commons.pacificu.edu/cgi/viewcontent.cgi?article=1461&context=pa https://res.mdpi.com/nutrients/nutrients-09-00043/article_deploy/nutrients-09-00043.pdf?filename=&attachment=1 https://www.researchgate.net/profile/Charles_Pedlar/publication/236196909_The_Effects_of_a_Single_Dose_of_Concentrated_Beetroot_Juice_on_Performance_in_Trained_Flatwater_Kayakers/links/562f497108aef25a24456722.pdf https://journals.humankinetics.com/doi/abs/10.1123/ijsnem.2014-0129

Todd and Jason both have significant opinions on strength training for cycling. In today's podcast they share their experiences and advice for athletes interested in strength training and discuss its importance to the amateur cyclist. At the end of the podcast, equipment for road, track and MTB are discussed. Should you be riding your armadillo training tires in a race? (no) What minimum equipment is needed to feel like you aren't lagging behind your competitiors? hammondcycling.com

Today Todd and Jason discuss flexibility for cyclists and why cycling is a flexibility sport. Do you stretch often as a cyclist? Do you work on your mobility? Should you be? We discuss our own experiences and the prevailing theories on stretching and flexibility in this episode. hammondcycling.com

This week's topic is how track cycling and mountain biking can help you develop as a rider. Todd (the MTB guy) discusses his background in the discipline and the lessons he's learned. Jason (the track guy) talks about why he feels track is essential for development as a road rider. This format is back and forth rather than one topic at a time and is an interesting discussion through and through. hammondcycling.com

In this episode, we give an introduction to heart rate variability (HRV) and discuss its use for riders. Heart rate variability is a measurement of the variability in the pattern of our heart rate. It can indicate excess fatigue or stress that the body is under even when other methods fail to notice.  In the second half of the episode we discuss the 1000yd stare riders get after long races or rides. What are the causes this effect? How can we resolve the feeling, especially if we have other obligations during the day? We discuss causes and solution and generically give an example of ways cyclists can brainstorm potential causes of their issues that prevent them from riding at their best. hammondcycling.com

Today we discuss the INSCYD test report Jason completed as part of his training for this upcoming season. INSCYD test is a complete metabolic test protocol attempting to characterize a rider based on their physiological characteristics. It involves 3 tests all done in one training ride and the resulting report can help a rider understand their strengths and weaknesses as well as provide information about how one can improve within the sport. We are not associated with INSCYD in any way. It is a test taken by Jason as part of his training and he found it interesting to share. We also discussed carbohydrate timing. This idea involves doing a fasted ride the day after a hard, intense ride in order to elicit higher fat burning capacity. Other benefits and drawbacks are discussed. hammondcycling.com Show Notes: https://www.inscyd.com/