Training as a cyclists is not only about intervals and periodization. It's also about creating an environment for consistency. Norman Alvis and Arne Peters discuss how to train consistently as a cyclist, while balancing a career and a family.

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Chapters

00:00 – Intro: Transitioning from pro cycling to balancing work, family, and training

01:00 – Shifting to indoor training and dealing with winter weather

03:55 – Outdoor training strategy: Importance of route selection

08:37 – Training metrics: Relying on power meters vs. heart rate data

14:09 – Indoor setup choices: Stationary trainers vs. rollers

18:00 – Using rollers to improve time trial position, stability, and bike control

20:57 – Indoor training essentials: Cooling fans, dedicated bikes, and rocker plates

27:15 – Staying motivated indoors: Movies, podcasts, and virtual apps (Zwift/TrainingPeaks)

31:51 – Advanced setups: Supplemental oxygen training for altitude adjustment

33:38 – Off-the-bike strength training: Minimalist setup vs. fully-equipped home gym

42:10 – Aging, muscle loss, and Norman’s "3-to-5" strength training method

46:04 – Safety and effectiveness: Weight machines vs. free weights

49:39 – The evolution of strength training in professional cycling

55:57 – Developing explosive power: Plyometrics, flywheels, and sprinting cadences

59:35 – Bike maintenance: Sweat corrosion, waxed chains, and timely cleat replacement

1:04:44 – Episode wrap-up and closing remarks

Products mentioned:

TruTrainer - https://trutrainer.com/ - Code 'normalvis10' at checkout

Inside Ride - https://www.insideride.com/ - Code 'Alvis' at checkout

Cycling equipment is not only about aerodynamics and rolling resistance. It's also about comfort and removing distractions. Norman Alvis and Arne Peters discuss things you can buy to improve your cycling performance.

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Chapters

00:00 Comfort and Distraction

02:05 Saddle Selection and Positioning

05:47 Cycling Shoes and Pedals

12:59 Bib Shorts and Saddle Sores

15:10 Handlebars and Crank Length

27:01 Bike Sizing and Tire Selection

31:19 Tire Choice: Tubeless vs. Inner Tubes

32:43 Tubeless vs. Inner Tubes for Racing and Training

33:51 Flat Tire Experiences and Road Conditions

35:11 The Benefits of Tubeless Tires

37:30 Tire Pressure and Rolling Resistance

38:28 Tire Width and Its Impact on Rolling Resistance

40:48 Tire Impedance and Comfort

41:56 Tire Width and Wind Resistance

46:29 Wheel Choice and Its Impact

54:57 Bike Choice and Purpose

58:19 Weight of the Bike and Its Impact

Cyclists who want to perform at their best need the best fuel. Norman Alvis and Arne Peters discuss the fundamentals of nutrition for cycling performance.

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Chapters

00:00 Introduction to Nutrition for Cyclists

02:17 The Importance of Fresh Food

03:58 Controversial Nutrition Choices

05:14 Protein Consumption and Requirements

07:08 The Impact of Food Processing

08:29 Macronutrient Targets and Training

09:49 Dietary Analysis and Protein Intake

11:14 Personal Experience with Nutrition and Training

15:10 Carbohydrate Intake and Training Duration

16:17 Carbohydrate Intake and Training Intensity

18:15 Carbohydrate Absorption and Training

23:12 Effects of Fasted Training

28:34 Pre-Ride Nutrition and Carb Loading

37:56 Carbohydrate Intake and Absorption

41:08 Hydration and Absorption

44:22 Importance of Healthy Fats

45:51 Micronutrient Deficiency

53:24 Recovery and Supplements

Training and recovery for cyclists are like a hammer and a nail. You need both to get the result. Norman Alvis and Arne Peters discuss the fundamentals of recovery for progress as a cyclist.

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Chapters

00:00 The Importance of Recovery

03:00 The Role of Sleep in Recovery

13:09 Nutrition and Recovery

26:17 Managing Life Stress and Recovery

33:06 Active Recovery vs. Passive Recovery

41:37 Massage and Recovery

44:21 Cold Plunges and Recovery

47:18 Personalized Recovery Strategies

Training as a cyclist is about habituating your body to increase you power output. Norman Alvis and Arne Peters discuss the fundamentals of training for progress as a cyclist.

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Norman Alvis

Arne Peters

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Chapters

0:00 Setting the Stage for Training Goals

2:49 The Importance of Consistency in Training

8:00 Metrics and Measurement in Cycling Training

12:30 Overcoming Challenges and Maintaining Compliance

18:31 The Role of Testing and Feedback in Progress

22:21 Creating a Conducive Training Environment

23:22 Navigating Training Challenges

30:35 The Importance of Specificity in Training

37:12 The Role of Recovery in Performance

38:35 Fueling for Success

40:08 Preparing for Competition

46:24 Closing Thoughts and Future Topics

Aerodynamic drag accounts for roughly 80% of resistance on a road bike. Norman Alvis and Arne Peters discuss how to get faster with the same power output by getting more aerodynamic.

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Chapters

00:00 Welcome: getting aero on the bike

01:05 The aero–power balance

05:00 Why a higher front end can be faster

09:22 Affordable real-world aero testing

14:58 Finding your position’s useful extremes

20:17 Why every rider needs to test for themselves

21:19 Shoulder shrugging, head position, and airflow

27:11 Narrowing your position: handlebars, cleats, and Q factor

31:34 Saddle position and shorter cranks

36:27 The biggest free gains in aero position

37:30 A 30-day mobility challenge for better comfort

40:42 Listener question: can heat training help with gut issues?

43:20 Wrap-up

Cycling in extreme heat can destroy our performance by 12-16%. Norman Alvis and Arne Peters discuss strategies to prepare before, cope during and recover after a hot ride.

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Arne Peters

Chapters

00:00 Welcome to Morpheus Cycling

01:02 How heat changes your training

05:35 Why cyclists overheat

09:40 Hydration and electrolyte planning

11:18 Heat-acclimation training

19:50 Building tolerance through experience

21:28 How heat strategies have evolved

24:53 Pre-ride preparation checklist

27:00 Racing in hot conditions: pre-cooling and ice

31:21 Fueling and avoiding stomach issues

34:01 Cooling tactics between races

38:40 Recovering after a hot ride

45:30 Key takeaways for training in the heat

47:13 Wrap-up and listener questions