In this week's episode Tom and Kieran steal a few lessons from the Tour de France - because if you're not watching it, you should be.

They get into why the pros are proving that lighter isn't always faster (looking at you, Jonas Vingegaard), why chasing watts beats chasing kilograms, and why so many endurance athletes still leave their fuelling to chance while obsessing over marginal gains elsewhere.

Kieran also shares how swapping some running volume for cycling transformed his own performance - and why you don't need a £10k bike to get the benefits.

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