Today, in episode 104, we wanted to give you something you’ve come to love about Fast Talk: a discussion on the science of training, and specifically answering your training questions. We take on 3 questions and cover details about respiratory exchange rates in relation to VO2max testing; we also discuss how to most effectively use your bike commute for training purposes; and finally, we address the always important, always challenging question of how to balance life with training.

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These are special times, challenging times, and this is a special edition of Fast Talk. This is the last episode of Fast Talk to be co-released on the VeloNews channel. As a way to say goodbye to our good friends at VeloNews, we invited editor-in-chief Fred Dreier to join us on the show to interview both Trevor and me, about Fast Talk—where we’ve been, where we’re going, and to discuss some of the highlights from our long history together.

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As the world is fixated on the spread of COVID-19, many of us are feeling various amounts of stress & anxiety. These are challenging times. By coincidence, we recorded & planned to release today an episode on performance psychology with Julie Emmerman, specifically on the principles of confidence, resilience, the power of reframing, self-talk, etc. There are immense lessons to be learned in this episode that are applicable both to riding your bike faster, and living your life in a more healthy, mindful way.

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Training Zones are Ranges for a reason. Today we hear from a vast array of former guests, including:  - Colby Pearce, time trialist, coach & bike fitting expert - Dr. Stephen Seiler, one of the world’s leading sports physiologists - Sepp Kuss, pro cyclist with Jumbo-Visma - Toms Skujins, pro cyclist with Trek-Segafredo - Dr. Andy Coggan & Dr. Stephen McGregor, leading exercise physiologists - Hunter Allen, leading cycling coach - Sebastian Webber, lead scientist at INSCYD & el

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Today in episode 100, we get nearly two hours of Dr. Seiler. Our conversation is very natural, casual even, but there are so many moments of enlightenment and clarity. We learn about the inception of the polarized method, from the creator himself. We discuss Dr. Seiler’s current research on the all-important aerobic threshold. And we jaw about the future of sport science. Get ready for the wisdom to drop.

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Swim, bike, run. For our guests today putting these disciplines together represents a good day's work. Our primary guest is Melanie McQuaid, the first person to win the XTERRA world championship 3 times. She is now a triathlon coach in Canada, and she joins us to get specific and scientific about training 3 disciplines. We’re also joined by former pro triathlete Whitney Garcia. Because of her path to the sport, Whitney offers clear insight into the training dos and don’ts.

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Today, my guest is Meredith Miller. She may say she's "retired" from racing, but she absolutely has not retired from the sport. She is now the Rapha Cycling Club Chapter Coordinator in Boulder. She also works with USA Cycling as a coach and mentor in cyclocross. As a competitive athlete, she was the U.S. national road champion as well as co-owner and rider for the Noosa cyclocross team.

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First, Peter B., thanks for asking us about intervals. We hope our dissection of the dreaded 4x8s is helpful! Enjoy Trevor’s graphs & analysis. Next, David S. brought up a really good point: How do you adequately train for Dirty Kanza, when you live in an area that doesn’t offer the rugged terrain you’ll be faced with on race-day? Finally, Jeremiah B., you know we love to talk about when to train in Zone 1, Zone 2 & so on, in the polarized model. Thanks for your question about cardiac drift.

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Chris Case is the former managing editor of VeloNews & co-author of “The Haywire Heart." He spent a good part of his early career as a neuroscientist, from dissecting monkey brains to working with patients with schizophrenia. Whether you're in the throes of training for a multi-stage bike race, or you’re riding a trail with your kids, it’s important to keep cycling fun. We laugh about the charades of youth, & share insights into how we integrate our love of sport into a balanced and fulfilled life.

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Today our guest is Menachem Brodie. Menachem is the owner of Human Vortex Training & has over a decade of strength training and coaching experience. As you’ll hear in this episode, Menachem has graciously gifted a chapter of his new book, “The Vortex Method,” to Fast Talk listeners. Visit FastLabs.com/fasttalk97 to get your free download. Also coming on the podcast today is Red Bull athlete, and fellow podcaster, Payson McElveen. Check out his pod “The Adventure Stache." Visit Fa

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