Podcasts by Semi-Pro Cycling

Cycling Performance Club: Simon Jones- Coaching, science, and a post-marginal gains world from 2022-02-01T03:00

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Cycling Performance Club: What is best practice for implementing critical power into your training? w/ Jason Bartram, PhDc, Part 2 from 2022-01-24T06:00

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Cycling Performance Club: What is best practice for implementing critical power into your training? w/ Jason Bartram, PhDc, Part 1 from 2022-01-17T07:00

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Cycling Performance Club: Dr. Paolo Menaspà - A master generalist in high-performance sport from 2021-12-17T12:00

Dr. Paolo Menaspà is the current Chief Science Officer at the Australian Institute of Sport and has had a long and interesting career in the world of high-performance. Previously, he worked as t...

Performance Mind Operating System from 2021-12-03T11:00

The performance mind may be touted as the last frontier of human performance - but what we’re talking about today has nothing to do with the exploration of the various factors that affect endura...

Cycling Performance Club Bonus: How the Cold Impacts Performance from 2021-11-26T17:00

This is a bonus episode where Jason Answers a question from Harry Sweeny on thermoregulation and how it affects WorldTour riders. If you ever ride around in the cold you will find this interesti...

Cycling Performance Club: Harry Sweeny - Performance lessons from a World Tour neo-pro from 2021-11-20T16:00

This week we talk to World Tour neo-pro Harry Sweeny about his journey to the top level of the sport. How he has developed as a rider through national programs and Continental racing, and how th...

Cycling Performance Club: Jimmy Whelan from 2021-11-10T14:00

We bring our very first guest onto the show, pro cyclist for EF Education Nippo, Jimmy Whelan. We discuss his transition from running to cycling and quick rise through the cycling ranks. 
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Cycling Performance Club: Paradigms of Performance from 2021-11-06T17:00

In this episode we take a look at the current performance model of cycling at all levels and ask the question - can we do better?

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Lessons from my first year coaching in the World Tour from 2021-10-28T13:00

I’ll be upfront here - it’s a bit of a clickbaity title so to be clear I coach one rider at pro-level - the level under the World Tour. This rider, Jay Vine, won the Zwift Academy and as his lon...

Cycling Performance Club: Should we be blood lactate testing cyclists?- Part 2 from 2021-10-20T20:00

There’s plenty of information around how to conduct blood lactate tests, but information on why we test blood lactate is often entangled with conflicts of interest. In Part 2 of our blo...

Cycling Performance Club: Should we be blood lactate testing cyclists?- Part 1 from 2021-10-13T10:00

Lactate and its association with exercise has been known for more than 200 years after Jöns Jakob first observed it in the muscles of hunted stags. Consequently, knowledge of its relationship wi...

Cycling Performance Club: Everesting Guide from 2021-10-05T10:00

Listen in as we guide you through everything you need to complete a successful Everesting.

The idea is fairly simple but climbing 8,848m on a bicycle in one ride is not easy. It can be ...

Cycling Performance Club: An exercise in intervention evaluation: Does nasal breathing improve performance? from 2021-09-24T20:00

We take a dive into the nasal passage and look at whether there are performance gains to be obtained through nose breathing. This leads to a discussion around how we evaluate interventions and m...

Cycling Performance Club: What you need to consider when testing cyclists- Part 2 from 2021-09-16T16:00

Last week we discussed the theory surrounding testing cyclists. This week we build on that discussion and look at ways the underlying theory can be applied to testing cyclists in a practical sen...

Cycling Performance Club: What you need to consider when testing cyclists- Part 1 from 2021-09-09T10:00

Testing cyclists is a key component of a science-based approach to improving cycling performance. And there is a surprising amount of important theory to consider and apply when it comes to the ...

What does it take to prepare for a Grand Tour? from 2021-08-31T11:00

Take a look inside the planning and execution of a 3-week altitude training camp in preparation for a Grand Tour and learn how you can run your own.

When you coach an athlete that gets ...

Cycling Performance Club: Cyclist case study challenge! from 2021-08-25T08:00

This week the co-hosts challenge each other with hypothetical athlete cases. Each cyclist differs in physiology, cycling background, and lifestyle, but they are all seeking to improve performanc...

Cycling Performance Club: Is that true?! Does that even improve cycling performance?! from 2021-08-19T11:00

Your time and money are valuable. That’s why it is important to invest these commodities wisely and carefully consider the claims of products and practices meant to improve your cycling performa...

Cycling Performance Club: Are you pacing your intervals effectively? from 2021-08-10T17:00

1:30 A training advice anecdote

6:40 Interval pacing athlete conversation

9:45 Oxygen-deficit and ‘lag’ in VO2 increase during an interval

15:20 What is the purpose of interval...

Cycling Performance Club: What is the Best Cycling Warm Up? from 2021-08-03T14:00

2:10 More momentum for Critical Power over FTP

7:30 What is the research supporting warm-ups for endurance events?

12:30 What happens within the body during a warm-up?

21:10 Ps...

Cycling Performance Club: Threshold, Thresholds, Thresholds? from 2021-07-27T21:00

You probably realize that ‘threshold’ is an important measure for endurance athletes. But there seem to be many different types of thresholds measures out there, and that might be confusing for ...

Cycling Performance Club: Can we cut ~40% off of race time in one year for a gravel endurance race? from 2021-07-19T17:00

2:55 Listener feedback

6:05 What is SEVEN?

11:05 Race day factors that could be rectified ‘easily’.

15:25 Ride analysis from the 2021 edition of SEVEN.

32:30 How to make ...

Cycling Performance Club: Wasn’t FTP Supposed to be Dead?&The Pathway(s) from Amateur Cyclist to Pro. from 2021-07-13T10:00

Host topics covered in this episode:

1:20 A few years ago it was claimed that FTP was dead. We discuss whether the newer alternatives have any sound scientific rationale behind them...

Cycling Performance Club: Layman’s Articles vs. Scientific Articles, Coaching To-Do Lists. from 2021-07-05T17:00

Host topics covered on this episode:

1:30 Listener feedback

4:20 What is a graded exercise test?

8:15 Where do you get your training information? We discuss the differences bet...

Cycling Performance Club: Session Failure, Training around Carbs&the “Ultimate FTP Builder” Session. from 2021-06-28T17:00

Host topics covered on this episode:

1:25 What happens when an athlete can’t complete a session? What is the role of the athlete and the role of the coach in this scenario? How can session...

Cycling Performance Club: Does core strength increase FTP, Purpose behind VO2max tests and Rest weeks. from 2021-06-22T13:00

Host topics covered on this episode:

2:05 Is there a correlation between core strength and FTP? At what point does this correlation end and should we be prescribing core strength exercises...

Cycling Performance Club: Skills Training, Openers&Training Plans from 2021-06-14T17:00

Host topics covered on this episode:

1:45 Developing an athlete’s skills. Does skills training find its way into a training program? When is the right time to focus on training skills?

Introducing: The Cycling Performance Club Podcast from 2021-06-07T17:00

Introducing a new podcast called The Cycling Performance Club Podcast and, you might already be able to guess it’s about all things cycling training, performance, and science.

The exciting...

A Look at Sepp Kuss and Consistency from 2021-05-07T14:00

On this show a bit more Strava stalking as we follow the break and build-up for the first 16 weeks of Sepp Kuss’s 2021 season. Following his training from the last stage of the Vuelta in 2020 on...

Preparing for the first race of the season from 2021-04-02T09:00

Today, we go inside the steps I took to get this rider race-ready. It’s a look at my coaching process, like how to determine race demands and fitness targets, it’s also a look at the balance bet...

Cycling Science Digest Chat + The Future of Training Platforms from 2021-03-12T13:00

In this episode, I sit down with fellow reviews of the cycling science digest to discuss a couple of papers that were released in Feb 2021, and in the chaser, we talk about the future of trainin...

Heat, Intervals and Performance with Jason Boynton Ph.D. from 2021-02-25T21:00

Heat training - and pardon the pun, a hot topic in the world of sports performance - and frankly it’s been covered to death all over the internet. So today we’re going to do things a bit differe...

Muscle Oxygenation for Cycling Training from 2021-02-11T21:00

This is part 2 on muscle oxygenation.

In part 1 we started to go down the rabbit hole that is muscle oxygenation - with a smidge of muscle activation thanks to a new product on the market ...

A product and a primer on muscle oxygenation and muscle activation from 2021-02-04T17:00

This show is about a new product on the market called Graspor. A product that might be able to help you:

1. Find your optimum training intensity zones
2. Find which physiologic syst...
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Body monitoring for sports performance from 2021-01-20T11:00

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 ke...

How to read a scientific study (and why it’s essential for coaches) from 2021-01-04T15:00

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 n...

Muscle fibre typology and the individual responses to training from 2020-12-10T22:00

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 ...

Does time of day impact performance? from 2020-11-28T11:00

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 ...

How To Analyse Ride Files and Bike the World from 2020-11-05T22:00

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 coac...

How to Finish Strong on Long Rides + Heat Training in 2020 from 2020-10-21T22:00

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 nu...

How to Win an Elite Men's Mountain Bike World Cup from 2020-10-07T22:00

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 o...

Victor Campenaerts’s Training and Numbers from 2020-09-30T22:00

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...

Aero Testing Field Guide + Supersapiens CGM from 2020-09-23T22:00

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 t...

Power Speed Profile Aerobic Assessment from 2020-09-11T19:00

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...

Compound Training: How smart cyclists build assets for an unfair growth advantage from 2020-09-02T22:00

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 ...

Power Speed Profile Anaerobic Assessment from 2020-08-28T20:00

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. On...

Power Speed Profile: A more specific performance comparison tool for cyclists from 2020-08-26T22:00

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...

The Latest Science on High Intensity Intervals and Foam Rolling from 2020-08-19T22:00

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 rolli...

A Breathing Toolkit for Focus and Motivation&N+1 Adventure Road Bikes from 2020-08-12T22:00

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 somethin...

The Scientific Way to Learn Cycling Skills Faster from 2020-08-05T22:00

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 ta...

Training in 2030 + How to Increase Repeated Sprints and Power Output from 2020-07-29T22:00

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 If you missed out on the last episode have a listen here

In this p...

The Two-Sides of Pro Cycling with Phil Gaimon from 2017-12-20T06:00

Is being a pro cyclist all it´s cracked up to be? Does riding your bike for a living, being paid to travel, being handed top of the line kit, or even just being recognised as a pro sound like a...

In Defence of the Mamil (and Why They Are Complex Creatures) from 2017-12-06T06:00

What drives middle aged men to wake up at the crack of dawn on a Saturday or Sunday morning, while the rest of the world snoozes, to squeeze every inch of themselves into brightly coloured, tigh...

The Relentless Pursuit of Cycling Aerodynamics from 2017-11-22T06:00

Cycling Aerodynamics account for anywhere between 70 to 90 percent of a cyclist’s effort (when not climbing a steep grade).

Anyone—hardened pro and new rider alike—who is interested in rid...

Broken Arm Riding, Trainer Mats&How to Brake with Carbon Rims from 2017-08-22T06:00

Question 1: Broke my arm. Would like to keep riding indoors if possible. Is this feasible or will it be too rough with one arm for 6-8 weeks?

Question 2: Moving into a new apartment in a f...

How to Keep Sweat Out of Your Eyes, What’s the Step up to Masters Like&What is the Single Most Important Thing You Can do to Reduce Sick Days? from 2017-08-03T06:00

How to Keep Sweat Out of Your Eyes, What’s the Step up to Masters Like, What is the Single Most Important Thing You Can do to Reduce Sick Days, What are the Must Have Full Maintenance Tools & C...

Should You Run, Can You Use an Enduro Bike for Racing&Should You Ditch Your Garmin for Better Results? from 2017-07-06T06:00

Should You Run, Can You Use an Enduro Bike for Racing, How Do I Train For Fixed Gear Criteriums (or Any Crit) & Should You Ditch Your Garmin for Better Results?

SPC141 - Why You Are Fit And Unhealthy&What to do About It from 2017-06-07T06:00

This episode, why you are fit and unhealthy, and what this has to do with longevity. Sure in the world of high performance, athletes might actually be better off in the long run, but in the world o...

How to Lose Fat, Plan For a Cyclocross Series&Are Dual Suspension Bikes Inefficient? from 2017-05-16T06:00

How to lose fat? How to plan for a cyclocross series? Are dual suspension mountain bikes inefficient? What are some recommendations for nice short finger gloves?

SPC140 - Finding Longevity in Cycling (How to Ride Forever) from 2017-04-28T06:00

It's hard to stay motivated once you stop racing. On the surface, this is about maintaining the benefits of cycling, things like, how do not put on extra weight after you stop racing, it’s als...

Semi-Pro Cycling Update from 2017-03-24T05:00

A look at where I've been and what the podcast will look like going forward.

How to Ride With Slower Riders, Pre-rolls,&Should You Buy a Canyon? from 2016-10-27T06:00

Enter the free giveaway by going to http://semiprocycling.com/giveaways/trainingIs there any reason why I cannot run two different size road tyres at once?Should I buy a Canyon when they come to th...

New Rider Rides, Training Motivation,&Cleaning White Bikes from 2016-10-20T06:00

Questions:Any recommendations for an inexpensive, trunk mount bike rack?Are Fixed-gear bikes good?If you could get one bike, that fits this description, what would it be? Budget is $6000Any tips fo...

Smooth Legs, Bikepacking,&Rider Etiquette from 2016-10-09T06:00

Pros/cons of shaving vs waxing?Keeping pace with strangers?When should cyclists give way to runners?How to adventure cycle? (Bikepacking 101)Are you a cycling romantic or pragmatist?

Cheap Trainers, Sore Arses,&Lumens from 2016-10-06T06:00

Would a cheap trainer break my bike?Which crank based(spider) power meters would be compatible with my bb?How do I make the ass and other associated pain go away?Good gift ideas for a cyclist?What ...

Interval Road Hunting, 2x20s&W Prime Balance from 2016-09-28T06:00

Clear Lenses for Nighttime Riding?What's displayed on your crit race day head unit?Why 2x20?Where do you do your intervals?I've tried to remove a set of Shimano pedals from an old bike wi...

Which Road Bike for $3500? Should You Ditch Strava for Training Peaks,&Should You Ditch Active Recovery in Zone 1. from 2016-09-26T06:00

Does Z1 power do anything?What road bike models should I check out in the $3500 price?Other than going and riding hills, can I make use of my flat commute to get more climbing training in?How much ...

New Rider Fitness Gains, Offseason Riding,&Being Chased by a Dog from 2016-09-14T06:00

This show:How much can a newbie gain in 12 months?Any good? Would like a disc that won't cost a fortune.What's the best course of action if you get bitten by a dog while riding?Any recomm...

Garmin Alternatives, Testing for Repeatability&Criterium Tips from 2016-09-09T06:00

In this show:Lezyne GPS units. Yes or no?Recommendation for a heart rate monitor?Crit racing tips when half the field belongs to one team.How do I get on a better cycling team?Measuring fitness gai...

When to Plan a Training Camp from 2015-12-16T06:00

We look at the only really two reasons, and appropriate times to place training camps. Plus I have a proposition for you...

The ‘Online’ Road to Cycling Success from 2015-11-15T06:00

This is the story of how, apart from his obvious ability, Brendan Canty used social media to get a PRO contract with Pro-Continental team, Drapac Pro Cycling, two years after his first race.Bren...

A Stair Step Approach to Improving Your Sprint from 2015-10-22T06:00

We look at how to identify your sprinting weaknesses by putting together a Sprint Profile. Then learn how to train each of the 3 parts with a stair step approach.

Getting Ahead with Mentorship from 2015-10-15T06:00

We follow the story of two aspiring PRO cyclists – and one old dog, that has assumed the role of mentor, helping Sam and Christian achieve their dream, mostly, without even knowing it.semiprocyclin...

SPC139 - Velocity Based Training to Fine Tune Your Strength from 2015-07-15T06:00

In this episode you will learn about a strength training methodology called Velocity Based Training. It’s interesting because strength athletes traditionally use VBT but it can adapted for enduranc...

SPC138 - Big Data and Decision Optimisation for Racing.mp3 from 2015-06-26T06:00

Analytics and big data are the new buzz words in sports. This week learn how big data and decision optimisation are helping one rider in the Race Across America and how it might eventually help you...

SPC137 - Advice to a Young Athlete from 2015-05-20T06:00

What are the "little things" you could do off the bike to chase marginal gains? Alex Hutchinson answers an e-mail from a young elite cyclist who was looking to break through to the next l...

SPC136 - The Best Supplements for Cycling Performance from 2015-04-29T06:00

Do you believe there are supplements out there that will help you get to the next level? It seems it’s fairly entrenched into cycling performance culture.Believe it or not there are a small list of...

SPC135 - Don’t Get Dropped : Analyse Your Bunch Ride from 2015-04-08T06:00

We have all been dropped by a bunch at some point. there. This week we are going to look at advice for not getting dropped. Find out a way the 3 steps to analyse the power numbers of your favourite...

SPC134 - Strategies for Treatment and Prevention of Burnout from 2015-03-25T05:00

This episode explains what burnout is, examines the symptoms, illustrates why it occurs, provides a burnout questionnaire to assess burnout levels, and provides strategies to prevent its occurrence.

SPC133 - Does Poor Air Quality Mean Poor Performance? from 2015-03-18T05:00

On August 5, 2008, Sarah Hammer and Michael (meatball) Friedman arrived at Beijing Airport ready to compete for the USA 2008 summer Olympic games wearing face masks to protect them from air polluti...

SPC132 - The Effect of Green Tea on Performance from 2015-03-04T06:00

This episode explores Green Tea Extract and the promise it has shown as a supplement to induce weight loss by an increase in energy expenditure and fat oxidation.

SPC131 - Energy Systems Explained from 2015-02-25T06:00

Energy systems drive all of our activity on the bike. Understanding them will help you to focus your training and optimise your nutrition. The 3 energy systems will also help you understand trainin...

SPC130 - A Users Guide to Fueling with Fat and Carbs from 2015-02-18T06:00

The impact diet has on performance is huge. We look at the latest recommendations for carbohydrate use, and how to increase fat oxidation.

SPC129 - Race Day Team Tactics from 2015-02-11T06:00

How did Eric Marmotte win the US Pro National Championships in 2014, and what can you (and your team) learn from this race? We take a look at his win while also looking at all the different options...

SPC128 - Forecasting and Benchmarking Performance with Alan Couzens from 2015-02-05T06:00

How do you know if your training program working? Testing is the best way to find this out - but testing is hard physically and mentally. With the help of Alan Couzens this episode looks a how to p...

SPC127 - Periodization: Are You Doing it Right? from 2015-01-22T06:00

Traditional periodization follows an optimal sequence based on the time course of training adaptations. Understanding this will help you set your training load, and time physiological adaptions bet...

SPC126 - How to Apply Science to your Cycling with Jason Boynton M.S. from 2015-01-14T06:00

Learn how to read scientific papers if you should implement the techniques or products mentioned while avoiding the main pitfalls of using this approach to performance.

SPC125 - The Best Innovation Tech from 2014 from 2015-01-07T06:00

To get things going in 2015 I thought it would be cool to look a little deeper into a 2014 Cyclingnews Reader Poll By: James Huang. It produced a top 10 of innovations from the year, and we dig int...

SPC124 - How to Crush Crits and Be a Better Racer from 2014-12-10T06:00

Since the Summer crits have started in Australia, and this is one of the most underrated episodes of SPC I've decided a replay Criterium Racing: Tips, Tactics and Strategy.

SPC123 - Peaking and Tapering Revisited from 2014-12-04T06:00

What is the right tapering strategy for you? While this is not top of mind all year round, it’s important even when it’s not happening. Meaning you should be thinking about it when you’re planning ...

SPC122 - Cycling Interval Training Basics from 2014-11-26T06:00

Interval training is the cornerstone for successful cycling training. I use them in all my training programs and I believe they are the most effective way to achieve great results. Find out what th...

SPC121 - Rider Hot Seat: Barron Mendelssohn from 2014-11-20T06:00

This is something new for Semi-Pro Cycling – a Rider Hot Seat where a rider jumps in the hot seat and I try and answer their questions about their training and racing.

SPC120 - How to Make the Most of Your Coaching from 2014-11-12T06:00

Learn how to take control of the coaching relationship and take advantage of the knowledge of your coach. This episode covers Things You Can do to Make The Most of Your Coaching which can be used a...

SPC119 - When Should You Make a Coaching Switch? from 2014-11-05T06:00

If your current coach's plan seem to work and you have a good rapport, why would you make such a radical change? If your after performance gains and have an appetite for knowledge, then a new ...

SPC118 - How to Become a Better Climber from 2014-10-29T05:00

Learn the 5 step system to become a stronger, faster and more efficient climber. Including the Focus Checklist - a complete body and form check to keep you riding at your highest capacity even in h...

SPC117 - Pedal Forces, Vibration and Performance from 2014-10-23T06:00

This episode looks at optimising the mechanical forces on the pedals in different situations to produce a higher power output. In every cycling environment there are opposing forces that change the...

SPC116 - Teamwork Wins Races with Nick Traggis from 2014-10-15T06:00

This episode is all about choosing team members, finding mentors and pleasing sponsors from both a rider and manager perspective. Nick Traggis - Director at Team Horizon Organic/Einstein Bros helps...

SPC115 - Turning PRO the Carter Jones Way from 2014-10-08T06:00

Carter Jones’ coach Dr Stephen McGregor joins us again to talk about Carter's development. Carter Jones has signed a two year deal with Team Giant-Alpecin.

SPC114 - Pacing and Performance Measurement Using VAM from 2014-10-01T06:00

It’s cycling and climbing today with the concept of VAM helps us understand and quantify cycling performance and can be a useful tool to help improve your own cycling performance.

SPC113 - Inspiratory Muscle Training for Cycling Endurance from 2014-09-24T06:00

Today we are learning about training the respiratory system - that’s right the breathing muscles - not the lungs. Breathing muscles fatigue just like any other muscles. So why not train them? Perfo...

SPC112 - How to Add Split Sessions to Your Training from 2014-09-18T06:00

Learn how to survive days when you are doing 2 training sessions. This episode gives a basic framework, guidelines and benefits of having two training sessions in one day.

SPC111 - Building Systems for Performance with Keith Flory of Drapac PRO Cycling from 2014-09-10T06:00

We take a look at his approach to building the Performance Systems at Drapac Pro Cycling in it’s first year as a PRO Continental Squad. On an individual level habits are your implicit systems that ...

SPC110 - How to Prepare for a Stage Race from 2014-09-03T06:00

The challenge of a longer stage race is that it requires more fitness, more endurance and the ability to recover day-after-day. This episode answers the question - Am I training hard enough for a d...

SPC109 - Maximal Aerobic Power (MAP) Testing Explained from 2014-08-27T06:00

Discover a faster and less painful why to measure progress and set training zones. RAMP tests can test VO2Max, Lactate and MAP. You may be familiar with V02Max and lactate but not MAP. MAP is just ...

SPC108 - Your Yearly Review Process from 2014-08-20T06:00

It may be a little early for you to start reviewing your season. But it’s never too early to start preparing for it when it eventually comes around. Discover how to review your season by maximising...

SPC107 - The Difference Between Fitness and Endurance from 2014-08-14T06:00

When it comes to building your Chronic Training Load the composition of that load is very important, and because we are endurance athletes. Finding the right balance between endurance and fitness i...

SPC106 - Predictions for the Future of Bike Technology from 2014-08-06T06:00

My predictions for the next 5 years of cycling technology. Some will become reality and some are on the dream list, but all are fascinating. From ABS to advanced telemetry and HUD to onboard video ...

SPC105 - The Highs and Lows of Altitude Training for Cyclists from 2014-07-30T06:00

Is altitude training worth your time and money? Altitude camps, altitude sleeping, and altitude training, what works best or even at all.

SPC104 - Back to Training Basics with Max Testa from 2014-07-23T06:00

We take it back to basics in this episode with Dr. Max Testa. Dr. Max Testa has been around PRO cycling for over 20 years - listen in to hear some of his training "rules" and the science ...

SPC103 - How to Start with Mobility and Stability from 2014-07-16T06:00

Mobility has its roots in functional movement, which is linked biomechanics. This can lead us to bike fit methodology, but today I’m going to focus on the basics of functional movement for strength...

SPC102 - The Easy Way to Set Training Routes from 2014-07-09T06:00

Here’s the problem - you have arrived at your new location, whether it be permanent or temporary - and your coach (or you) have prescribed a specific workout that requires a specific type of road, ...

SPC101 - How to Set Process, Performance and Outcome Goals from 2014-07-02T06:00

Goals are the starting point for any cycling success. They are fundamental to measuring your progress, maintaining laser focus, and sustaining motivation. Learn the why you should break down your g...

SPC100 - Jake Kauffmann: From Rugby Player to Semi-Pro Hitter from 2014-06-25T06:00

Find out how a rider goes from C grade, then B, then winning his club champs in A grade and State ITT Champs in one year. And now leaves his homeland to race in the US and Canadian domestic scene. ...

SPC099 - Does Running Impact Cycling Performance from 2014-06-18T06:00

Do the dangers of a cyclist running outweigh the risk of any potential fitness gains? Running can damage your your body if you aren't a seasoned runner. Listen in to learn the physiological ad...

SPC098 - Training Strategy and Discipline Selection with Colby Pearce from 2014-06-11T06:00

Understanding yourself as an athlete, in the context of performance, training and everyday life, will help you decide how to plan your training, and the type of races you do. Colby Pearce dives int...

SPC097 - Learning from Cadel and his Career from 2014-06-04T06:00

A look at Cadel’s journey. Considering where Cadel is in his career, I think it’s fitting to take a look at Australia’s most accomplished cyclist. What made him a champion, and more specifically wh...

SPC096 - 6 Components to a Successful Training Plan from 2014-05-28T06:00

Once you start getting into the nitty gritty of designing a training plan, you start to get overwhelmed by all the elements that should be included. It’s complicated. Here are the 6 crucial compone...

SPC095 - The Truth About Cycling Knowledge from 2014-05-21T06:00

How do you know what you know about cycling? Think about every single element of cycling...from the shoes you wear to the gels you eat, from the training your do to anything else you’ve done or bou...

SPC094 - The 5 Phases of Semi-Pro Cyclist Development from 2014-05-07T06:00

Short term thinking can harm your potential as a cyclist. Big statement I know - but if you want to improve as much as possible - then allow yourself to think big and plan for each phase in your de...

SPC093 - The Top Powermeter Purchase Considerations from 2014-04-30T06:00

It's a complicated and expensive investment but buying a power meter doesn't have to be too difficult. In this episode I guide you through the top considerations to make the process a lot...

SPC092 - Brain Training to Perform Under Pressure from 2014-04-23T06:00

Performing under pressure is crucial to training and racing success. The key to controlling pain and other emotions is awareness that starts with your body, then your mind, and finally your situati...

SPC091 - Increase Your Pain Threshold with Practice from 2014-04-16T06:00

Learn how to PROs deal with pain, and how you can start to understand your own relationship to pain. This episode explores the issue of pain and how cyclists deal with it differently than other ath...

SPC090 - Evaluating Your Race Performance with Race Reports.mp3 from 2014-04-09T06:00

Hard race data like power is important but can only take you so far in understanding why you did, or did not perform to your expectations in a race. Using a race reports as a tool to gather and rec...

SPC089 - An Introduction to Power Based Training from 2014-04-02T06:00

Learn the 5 steps you should take the moment you buy a power meter; including, why not to test straight away, what to test and why, and why you shouldn't Froome-dog it!

SPC088 - How to Budget Your Upgrades with Andy Blair from 2014-03-26T05:00

Andy Blair from the Swell-Specialized Mountain Bike Team talks how to upgrade your bike based on dollars per gram. I also touch on if it is even worth upgrading for roadies by looking at how weight...

SPC087 - Turning Pro the Phil Gaimon Way from 2014-03-19T05:00

Phil Gaimon from the Garmin-Sharp Pro Cycling Team is here with us this week to talk about how to turn pro even if you have a late start and don’t make your way through the traditional development ...

SPC086 - Plyometrics Training for Cyclists from 2014-03-12T05:00

Plyometrics are supposed to help with explosive anaerobic power, but what does the science say? Learn the ins and outs of plyo - and even if you should even bother adding to your training at all.

SPC085 - Surviving Sportives and Epic Rides with Matt de Neef from 2014-03-05T06:00

Sportives and epics create the perfect environment to challenge your physical and mental limits. Finding ways to survive any epic ride your about to do will not only increase your chances of enjoy ...

SPC084 - Demystifying Sprint Technique with Jonathan Fraley from 2014-02-26T06:00

Sprinting is a rare thing in cycling - a skill we can actually practice. Ignoring tactics, positioning and panache - actually learning how to sprint is vital for every racing cyclist, and even non-...

SPC083 - Pre-Season Checkup: Make Sure You're Ready for Race Season from 2014-02-19T06:00

The race season is coming so it's time to get everything in place to start with a bang. This episode covers 5 ways you can prepare your body and your mind, plus some skills for good measure.

SPC082 - How to Manage Your Stress Budget by Jesse Kropelnicki from 2014-02-12T06:00

How you handle stress on and off the bike are a major determining factor in progressing your natural cycling talents. Ideally you want a year over year increase in the amount of training stress you...

SPC081 - Valuable Lessons from Brailsford’s Performance Framework from 2014-02-05T06:00

Another great performance framework to delve into. This time we learn lessons from Dave Brailsford of Team Great Briton and Team Sky. Everything from ensuring clarity to building ethics by sticking...

SPC080 - Unlocking the Power of Indoor Group Training with Richard Wharton from 2014-01-29T06:00

If solo indoor training isn't your thing - or you're looking for some variety in your winter program then indoor group cycling (in the right place) might give you a motivational and perfo...

SPC079 - 5 Key Cycling Performance Skills from 2014-01-22T06:00

Learn skills to help your performance, not race related but skills you can practice and perfect to improve your performance every time you ride. Things like standing while climbing, sprinting, and ...

SPC078 - Managing Your Goals with Accountability from 2014-01-15T06:00

When we're in the grind with training, having an accountability system is a great way to stay focussed on what matters. This episode goes through 4 levels of accountability, and how each one c...

SPC077 - How to Build Your Confidence from 2014-01-07T06:00

Confidence is the gateway to peak performance. Learning how the mind works is a big part of the puzzle, controlling is another story. It a skill that can be learned though. This episode will arm yo...

SPC076 - Your Guide to Understanding Power Training Metrics from 2014-01-01T06:00

This week it’s all about the numbers, and their context in a linear periodisation training plan. Depending on how involved you get with your training and analysis, it may all be new to you. But I b...

SPC075 - Joe Friel on Periodisation, Champions and Longevity.mp3 from 2013-12-18T06:00

Joe Friel is easily one of the most influential coaches and authors in endurance sports. Introducing periodisation to the broader endurance community, as well as other training ideas and metrics. T...

SPC074 - Winter Cross Training for Cyclists from 2013-12-11T06:00

This show is dedicated to those that live in snowbound winter climates. I present 4 cycling alternatives to build and maintain aerobic fitness based on a criteria of easy to learn, cheap to start, ...

SPC073 - 7 High Performance Principles for Cycling from 2013-12-04T06:00

These High-Performance principles apply to every competitive cyclist - not just those at the top. These principles will help you understand how to keep developing your cycling to be better year aft...

SPC072 - Prime Cycling Framework by Jim Taylor PhD from 2013-11-28T06:00

If you take the important mental elements that it takes to be a successful and consistent cyclist and place them in an order from foundation to optimal, then you have Dr Jim Taylor's Prime Cyc...

SPC071 - The Dangers of Long Term Endurance Exercise from 2013-11-20T06:00

What if all the training you do over 7 hours is making your heart and health worse not better. This episode explores the recent findings of Professor James O'Keefe and his study on Extreme End...

SPC070 - Alcohol and Cycling Performance from 2013-11-13T06:00

We all know deep down that the alcohol we drink is bad for us, but how does it effect your performance on the bike? This episode takes a look at the direct and indirect effect of alcohol on cycling...

SPC069 - Next Level Tech A Peek into Cutting Edge PRO Technology from 2013-11-06T06:00

PRO Directors of Sports Science are digging further into the details to win bike races. This episode digs into the idea of the durable cyclist through the data of crashing and weather.

SPC068 - Cycling Training Camps (or Cycling Holiday) Top Tips from 2013-10-30T05:00

Done right training camps can really benefit your season - but what to watch out for? There are lots of possible pitfalls, from the food to the terrain. Listen in for the best ways to maximise your...

SPC067 - Constant Improvement Lessons with Dr. Stephen McGregor from 2013-10-23T06:00

Constant improvement is not just the realm of juniors and PROs - the principles definitely apply to all competitive cyclists, no matter where you’re at. Planning in advance, monitoring all aspects ...

SPC066 - Training with Intensity Year Round with Chris Harnish from 2013-10-17T06:00

Chris Harnish joins us to discuss the idea of training with intensity year round. Which is highly relevant to Semi-Pros because we have limited training time. But also because HIIT and sprint train...

SPC065 - Testing Restedness : Weekly Monitoring for Cyclists from 2013-10-09T06:00

Maximal testing is mentally draining and can take away from your current training, this makes it difficult to do every week. But what if there was a weekly submaximal test that you could substitute...

SPC064 - 12 Step 'A' Race Performance Planning Process from 2013-10-02T06:00

Understanding the exact demands of your event, the past winners and your capabilities is the best way you are training as efficient as possible. I will teach you how to spy on your competitors in S...

SPC063 - How to Pick Your Races from 2013-09-25T06:00

Picking your races is not always about picking the biggest and the best race. The one with the big name, or hard reputation. Being selective could the difference between achieving some goals, maybe...

SPC062 - How Ageing Affects Your Cycling Performance (and What to Do About It) from 2013-09-18T06:00

It’s one of those things that you may dread talking about because it represents the slow downward spiral to death. Yes that’s a bit drastic, but I’m going to explore the slowdown of your performanc...

SPC061 - What Have You Done This Season? from 2013-09-11T06:00

It’s the most important question to ask yourself when you’re finishing up your season, and looking towards the next. It’s important to carefully assess how your training and racing went this season...

SPC060 - Aerodynamic Fit Testing - Is It a Real Option? from 2013-09-04T06:00

Aero is the new buzzword - but manufacturers aero claims are worthless to you unless you test them in your own setup. Testing this is now possible - and cheaper - than ever before. But is it worth ...

SPC059 - The Role of Genes and Practice in Cycling from 2013-08-28T06:00

You will never think of talent the same after this episode. I take a look into the role that genetics play in determining your talent, and how much weight should be placed on skills acquisition ver...

SPC058 - Solving the Cycling Cramps Prevention and Treatment Mystery from 2013-08-21T06:00

Muscle Cramps - The intense, involuntary contraction of a muscle either during or immediately after exercise. Not only can they be painful, but can shut down your race, ride or celebration. This ep...

SPC057 - Plotting Your Pace in a Time Trial Race from 2013-08-14T06:00

Pacing a time trial correctly can be the difference between winning and losing. Learn how to plot and train for your race based on the types of resistance you are likely to encounter.

SPC056 - Criterium Racing: Tips, Tactics and Strategy from 2013-08-07T06:00

Whether you love or hate criterium racing it's best done with a plan to attack or sit in and sprint. This episode is all about the options you have when riding for the win. Learn the where and...

SPC055 - Six Steps to Perfect Tire Pressure from 2013-07-31T06:00

Tire pressure is as simple or as complicated as you make it. This episode gives you a 6 step plan that takes into consideration all the factors associated with getting your tire pressure right in ...

SPC054 - Nutrition and Performance Month Highlights and Wrap Up from 2013-07-24T06:00

This is the final episode of 4 in the nutrition and performance series where I explore the best takeaways from the past 3 episodes. Including getting your health right, nutrition timing and head ov...

SPC053 - Weight Management and Racing Lean from 2013-07-17T06:00

In many ways be lighter on the bike is the ultimate upgrade you make to improve your performance. Looking at it as part of your training is only practical if you have something to aim for and a way...

SPC052 - Cycling Sports Nutrition: Science, Trends and Surprises. from 2013-07-10T06:00

In the second episode of 4 that is exploring the best ways to optimise nutrition for performance, I interview Sports Nutritionist Alan McCubbin from Next Level Nutrition about the his take on scien...

SPC051 - Why the Gut Should be at the Centre of Your Universe from 2013-07-03T06:00

In the first episode of 4 that is exploring the best ways to optimise nutrition for performance, I interview health coach Joelle Collard from B32 Athletics about her integrative approach to nutriti...

SPC050 - Everything a Cyclist Should Know About Massage from 2013-06-26T06:00

Massage is an important part of a PRO cyclists routine, but where does it fit into a Semi-Pro's schedule? This episode covers types, benefits and timing of massage for cyclists.

SPC049 - Making the Grade: 6 Ways to Survive Being Upgraded from 2013-06-19T06:00

Stepping up a grade can be tough even if you are ready for the challenge. This episode covers the transition with ways to help you survive, and thrive in the change.

SPC048 - Biomarkers of Performance and Optimising Your Blood from 2013-06-12T06:00

Taking control of your blood can help you optimise your performance by using biomarkers to guide your nutritional and supplement needs. This episode has all the information to get you started, incl...

SPC047 - The Power of Habit Design from 2013-06-05T06:00

Habits are so ingrained into your cycling on and off the bike-it's important to create and modify habits that will lead to you being a better cyclist. Habit loops and keystone habits are two ...

SPC046 - Tapering and Peaking for Optimal Cycling Performance.mp3 from 2013-05-29T06:00

It’s a critical time for athletes. There are physical and mental elements to get it right like maintaining fitness, while gradually reducing fatigue. But also getting your mind right and making the...

SPC045 - Planning Your Race and Split-Second Decisions from 2013-05-22T06:00

I explore race plans to show you how to win races with race smarts based on your strengths, competitors, terrain, weather, and split-decisions.

SPC044 - Solving the Mechanical Efficiency of Your Hips and Ankles from 2013-05-16T06:00

This episode deals with basic problems and errors rather than bike fit per se. A proper bike fit is going to go a long way in helping these elements, but a bike fit you are limited by your structur...

SPC043 - Judging Your Intensity by Feel from 2013-05-08T06:00

Feel is important on a bike, not only for skills but knowing how your body feels in different zones of intensity. Understanding how it reacts in each zone can help you more than the data from your ...

SPC042 - Cleat Position: Getting Your Power to the Pedal with Steve Hogg from 2013-05-01T06:00

Where do you place your cleats, and why do you do it that way? Cleat position is usually done without much thought as to why. It’s well worth a revisit because you may be losing power. I got Steve ...

SPC041 - When to Use Your Mountain Bike in Training with Alison Dunlap from 2013-04-24T06:00

Training on the road and trainer allows for consistent efforts but it doesn’t help with specificity, especially how your body works under heavy load on your race bike. I got former XCO World Champi...

SPC040 - How to Clean Your Bike Like a Semi-Pro from 2013-04-17T06:00

Everyone has their own style when they clean their bike. I am sharing mine this week, so you can clean your bike like a Semi-Pro, I'm also on the hunt for new ideas on ways to get the job done...

SPC039 - How to Get and Keep Cycling Sponsorship from 2013-04-10T06:00

Securing cycling sponsorship is tough! That's why I've created a 6 step process to help you identify potential sponsors, solve specific problems, create a proposal and seal the deal. This...

SPC038 - The Cycling Lifestyle - Habits, Balance and Training from 2013-04-03T06:00

Using cycling as a lifestyle creates longevity for staying competitive and healthy. This show takes lessons from Tony Steward of joetoprocycling.com, who's life has been transformed by cycling...

SPC037 - The Art of Building a Cycling Team with Henoch Getz from 2013-03-27T05:00

Cycling teams are not as integrated into racing for semi-pro riding, opposed to the PRO peloton, but with the increase in racing cyclists over the past 5 years, more riders are turning to teams for...

SPC036 - Detraining Quickness and Maintaining Fitness from 2013-03-20T05:00

What happens when you stop riding for 5 days? The detraining timeline is important to understand, as is knowing how to maintain fitness when you can't train like usual. I cover both these topi...

SPC035 - Motorpacing: Your Neuromuscular Secret Sauce from 2013-03-13T05:00

How are you training your neuromuscular response to your chosen event? Motorpacing is hard, dangerous and probably illegal where you live, but it might be just what you need to kickstart your speed.

SPC034 - A Glimpse into the Future of Indoor Training with Nate Pearson from Trainer Road from 2013-03-06T06:00

Group rides, racing and coaching with live voice, data and video are coming! It's is an exciting time to be a cyclist, especially if you spend time training indoors. Nate Pearson enlightens us...

SPC033 - Practical Periodisation and Training with Adam Zimmerman from 2013-02-27T06:00

Periodisation models are a confusing mess for anyone new the different options. I got Adam Zimmerman from Zimmerman Training on the show to explain his take periodisation and training in the real w...

SPC032 - Managing Overreaching and Preventing Overtraining.mp3 from 2013-02-20T06:00

Overtraining is over diagnosed by cyclists, you are probably experiencing overreaching instead, but that's not to say that they aren't both serious and need to be managed. In this episode...

SPC031 - Cycling With Your Eyes Closed : Visualisation Techniques from 2013-02-13T06:00

Two visualisation techniques to get more out of yourself, train your mind and prepare for new situations. Picking your number and practising an event before you actually race. They both work under ...

SPC030 - Holistic Bike Fitting: What It Is and Why It Matters from 2013-02-06T06:00

Correct alignment of your body on the bike is secondary to correct alignment off the bike. Up to 25% of your training plan should be dedicated to maintaining and improving your bodies functional mo...

SPC029 - Power and Coaching with Hunter Allen from 2013-01-30T06:00

We talk about the idea behind the The Power and Fatigue Profiles, how power meters help to work out your optimal training hours, why keeping a training diary is the most important part of training ...

SPC028 - 15 Questions to Ask Yourself Before You Go Coach Hunting from 2013-01-23T06:00

The most important relationship in cycling: Finding a coach is hard enough without being clear what you want out of the relationship. These questions get you ready to be coached and help filter out...

SPC027 - 5 Ways to Increase Your Safety on the Road from 2013-01-16T06:00

A new perspective on road safety to shift your mindset and give you more freedom when riding on the road. Hint: It's about your circle of influence, not HiVis clothing.

SPC026 - Why Are Knicks So Expensive? from 2013-01-09T06:00

When buying cycling clothes price is a major factor, especially when knicks are involved. How can companies justify charging over $300 for a pair of knicks? The episode uncovers some reasons, but n...

SPC025 - 6 Weight Training Fundamentals for Cyclists from 2012-12-21T06:00

Working with these fundamentals will help you turn the strength gained in the gym into muscular power and endurance on the bike.

SPC024 - 5 Training Principles to Live By from 2012-12-17T06:00

These 5 principles can help you make important decisions regarding things like when to stop intervals, when to ride in a bunch and other important decisions that need to be made during training. Ha...

SPC023 - 6 Steps to Planning Your Annual Training Plan from 2012-12-03T06:00

The 6 steps according to Joe Friel-Planning 2013 or any year is long and complex. This episode goes through his training plan process and sets up a framework for getting the most out of 2013.

SPC022 - How to Make Your Indoor Training Easier and More Efficient from 2012-11-26T06:00

Making training easier and more efficient is all about perceived effort compared to power output. I explore this idea with the latest indoor trainers and their super powerful software. It's am...

SPC021 - What I Didn’t Know (and wish I did) About Buying a Bike Online.mp3 from 2012-11-19T06:00

Buying a bike online, and by yourself is hard. That's why I run through my process for sizing, and compare it to 3 popular online size calculators to find out the best frame for my new bike.

SPC020 - How to Measure Your Mobility and Save Yourself with Justin Hays of SuperHumanPursuits.com from 2012-11-12T06:00

Do you know what mobility is? It's more than just stretching, and it's super important to getting maximum strength and power in training. Justin and I take a look at the fundamentals of m...

SPC019 - 5 Ways to Optimise Your Life for More Riding Time from 2012-11-05T06:00

Only owning one type of sock and 2 pairs of underwear are a couple of the ways I reduce time spent on mundane and repetitive tasks. This week is all about ideas to give you more riding time.

SPC018 - 2013 Tour de France and Etape Planning with Tim Marsh.mp3 from 2012-10-29T05:00

I’m planning a trip to the 2013 Tour and Etape and not using a tour company. It’s a logistical nightmare so I asked Tim Marsh of velonomad.com to help me out. We cover stage watching, flying with b...

SPC017 - Is it Time To Buy a Power Metre? from 2012-10-22T06:00

The pre-release of the StageOnePower power metre is a sign that power data is starting to become available to the Semi-Pro for a realistic price. This coincides with my hunt for a complete data sol...

SPC016 - Finding Cheap Momentum to Save You Energy from 2012-10-15T06:00

Madison hand-slings are a classic way to get cheap momentum but there are lots more ways. This episode looks at many of the ways to save time and energy when racing.

SPC015 - Boost Your Power and Speed with One Hour per Week from 2012-10-08T06:00

Introducing the Tuesday of Terror aka Hour of Power aka Hour of Speed. The prescribed intervals in this episode are key to building power and speed in both the off season and competition phases.

SPC014 - Solving Travel Challenges with Olympian Bec Henderson from 2012-10-01T06:00

There are many travel challenges such as immunisation, vaccinations, jet lag, diet, and acclimatisation. This podcast deals with how the travelling cyclist can stay on top of their training and per...

SPC013 - Climbing tactics and tips with Dylan Cooper from Rockstar Racing from 2012-09-24T06:00

Climbing is one of those parts of cycling that can make or break you depending on how you approach it, or how you are feeling on the day. Dylan and I talk about ways to get the best out of yourself...

SPC012 - Hacking PRO Recovery Tools, Techniques&Gadgets from 2012-09-17T06:00

We all see the PROs using new recovery tools, techniques & gadgets, but do they really work? In this episode we take a look at what the pro’s use, what are the Semi-Pro alternatives and should...

SPC011 - 6 Markers for Recovery Success.mp3 from 2012-09-10T06:00

All your time off the bike can be considered recovery. I take a look at quantifying and automating 6 overtraining markers for better recovery.

SPC010 - How a Warm-Up Framework Can Save Your Race Day from 2012-09-03T06:00

Having a set way of approaching warm-ups, regardless of the type of race, is a useful tool to save you from working harder than you should on race day.

SPC009 - 4 Steps to a Stress Free Race Day from 2012-08-27T06:00

Race day can be very stressful, between registration, trying to remember all your equipment and warm-ups, it's hard to stay focussed. This episode details everything you need to help build a s...

SPC008 - The Best 3 Marginal Gains for Quick Wins from 2012-08-20T06:00

There are 1000's of ways to make marginal gains, we get started by looking at Team Great Britain and taking the best 3 for quick wins.

SPC007 - How Enhancing Your Mind Can Give You a Performance Boost" from 2012-08-13T06:00

In this Episode I talk about using your mind as an internal energy force. Your mind defines all aspects of your behaviour; such as how you think, feel and interact with others. In a sport like cyc...

SPC006 - How to Make a Successful Transition to Your 'Cross Season from 2012-08-06T06:00

In Episode #6 I talk Cyclocross. With the Australian 'cross season one third of the way through, and the northern hemisphere about to kick of theirs, This week it's about 3 ways to make a...

SPC005 - Performance Enhancing Drinks from 2012-07-30T06:00

Episode 5 of the Semi-Pro Cycling podcast talks about performance enhancing drinks that make a big difference to your riding and recovery.

SPC004 - Should You Change Your Pedalling Technique? from 2012-07-23T06:00

This episode looks at Lance Armstrongs toes down, high cadence style and the questions, why does he do it, and should you do it too?

SPC003 - Increase Riding Performance with Music.mp3 from 2012-07-16T06:00

Listening to music can increase your training and racing performance. There is research now to back this claim up. Find out about it here.

SPC002 - Self Myofascial Release Therapy for Cyclists from 2012-07-09T06:00

The second episode of the Semi-Pro Cycling podcast where I raise tight areas, how to fix them and the best 4 areas to hit when you are short on time.

SPC001 - Introduction and Tour de France Live Commentary from 2012-07-02T06:00

The first episode of the Semi-Pro Cycling Podcast where I talk about the show and the upcoming live Tour de France commentary on July 11 at 10pm AEST.

SPC001 - Introduction and Tour de France Live Commentary from 2012-07-02T06:00

The first episode of the Semi-Pro Cycling Podcast where I talk about the show and the upcoming live Tour de France commentary on July 11 at 10pm AEST.

SPC001 - Introduction and Tour de France Live Commentary from 2012-07-02T06:00

The first episode of the Semi-Pro Cycling Podcast where I talk about the show and the upcoming live Tour de France commentary on July 11 at 10pm AEST.