Nasal strips are back in vogue appearing on the noses of more and more WorldTour riders and Instagram ads alike. But do they actually help you perform better, or are they just another marketing-driven marginal gain? In this episode, Ronan Mc Laughlin is joined by coach and tech writer Andy Turner to dig into the science behind the performance claims.

We look at why nasal strips don’t work as claimed, the actual benefits that are never mentioned by the brands selling these strips, and when breathing through your nose can be beneficial. From VO₂ max myths and placebo effects to sleep quality, illness prevention, and the surprising potential benefit to fuelling, this conversation separates evidence from hype.

It’s the time of year in the northern hemisphere when many riders look back on the season just gone and start planning for the one ahead. In this episode, Ronan Mc Laughlin speaks with Tim Cusick, world-class coach, founder of BaseCamp, a global, community-driven training platform and WKO5 product leader, about how to review your past year of training and use it to shape a smarter strategy for the next.

They cover why rigid, box-ticking annual plans often fall short, how to know when it’s time to move on a training phase or hold steady, and how to use data to guide decisions without being ruled by numbers.

Crank length is one of the most debated elements of modern bike fit. 

So-called "shorter cranks" offer a host of claimed benefits including: comfort, aerodynamics, and injury prevention. But how much shorter is short and how low should we go?In this episode, Ronan sits down with Matt Appleman, frame builder, engineer, and founder of Appleman Bicycles, to dig into the science, misconceptions, and real-world experiences around crank length. From why the industry has stuck to such a narrow range, to how shorter cranks can open hip angles and unlock more aggressive positions, this conversation explores what really matters when choosing crank length, how riders can find the range that works for them, and the minimum effective change.

Arguably no topic generates more questions, or more frustrating answers, than aerodynamics. Ask which helmet, skinsuit, or wheel is fastest and the reply from those in the know is almost always the same: “It depends.” In this episode, Ronan Mc Laughlin is joined by data scientist Tom Epton to dig into why "it depends" is the only accurate answer, why aero is never a fixed number, why your CdA isn't always your CdA, and why context matters more than any marketing claim.

Creatine is one of the most researched supplements in sport, with decades of evidence showing clear benefits for strength and power athletes. But what about endurance sport, and cycling in particular? Creatine is back in the spotlight, hyped as everything from a sprint enhancer to a brain-boosting miracle.

In this episode, Ronan Mc Laughlin sits down with sports dietitian and researcher Dr Alan McCubbin to cut through the noise. They explore what creatine actually does in the body, the science behind traditional and high-dose protocols, why the original studies on endurance performance might be wrong and what recent studies really show for cyclists. They also look beyond performance, asking whether creatine has a role in brain health, ageing, or recovery.

If you’ve ever wondered whether creatine belongs in your supplement routine or if it’s just another short-cut-promising fad, this conversation has the answers.

We all know carbohydrates are essential for endurance performance, we also know the same gels, chews and drinks fuelling our rides could be destroying our teeth? But what should we do, can we protect our teeth and still do high-carb?

In this episode, Ronan is joined by Jason Henry, a specialist in oral surgery and decorated masters cyclist, to explore the surprising connection between sports nutrition and dental health. They discuss how high-carb fuelling strategies affect our teeth, why frequency matters more than quantity, and practical ways cyclists can protect their smiles without compromising performance.

From rinsing strategies to night-time recovery routines for your teeth, this conversation offers a new perspective on performance optimisation that goes well beyond watts and training zones.

How much thought do you give your warm up? Where did your warm up protocol come from? For most riders it’s a borrowed routine, something a coach prescribed, or they read online from a pro team, or just something they’ve always done. But what if your warm up is actually costing you performance instead of priming you for it? How hard should it be? And how long should it last? By asking those questions and making a few key changes to one rider’s warm up he added 35 watts to his time trial power.

In this episode of Performance Process, Ronan Mc Laughlin sits down with Chris Blomfield-Brown, performance and technology specialist, to unpack why we should stop calling it a “warm up” and start thinking about it as “activation.”

Together they break down: why most warm ups are counterproductive, why an individualised warm up protocol matters, how practicing your warm up can deliver huge gains, and how to time the end of your warm up with the start of your event. This episode is full of practical tips on intensity, timing, cooling strategies, and individualisation, that could change the way you think of warm-ups.

Gut training has become one of the buzzwords in endurance sport, but is it hype or a real performance advantage? In this episode of Performance Process, Ronan Mc Laughlin is joined by accredited sports dietitian and endurance nutrition researcher Dr Alan McCubbin to break down what gut training really is, why it matters for cyclists, and how to apply it in the real world.

From the science behind carbohydrate absorption and fluid tolerance to the practical protocols used by pros, they explore how to reduce gut discomfort, handle higher carb intakes, and adapt your digestive system for race-day demands. The podcast discusses much of the same topics Dr McCubbin covered in his article Gut training for cyclists: What is it and how can we do it? on EscapeCollective.com last month.

Performance Process is back after a Tour de France-shaped gap. In this episode, CyclingSpy returns to unpack the most intriguing performance trends from the Tour de France and Tour de France Femmes. From new helmet wars and front versus rear zippers, to sprinter aero testing and the mountain time trial that became a masterclass in simulation modelling and equipment selection, we explore how optimisation is shifting from behind-the-scenes intervention to full-blown marketing strategy. Plus, we tackle your questions on oversized chainrings and wet weather aero.

In this special Performance Process x Geek Warning crossover, Dave Rome grills Ronan Mc Laughlin about every technical detail from his 3,000 km unsupported lap of Ireland. From aero bag hacks and drivetrain quirks to cleat regrets and a failed light, this is a deep dive into the tech setup behind a truly personal and punishing ultra-endurance ride. Ronan shares what worked, what didn’t, and what he’d change next time – all while reflecting on how the gear supported his mission to raise awareness for food allergy research.

The fundraiser is still open here, every contribution makes a real difference.

• £10 provides allergy education packs for a school
• £25 trains 50 teachers to support allergic kids
• £100 covers a life-saving dose of treatment for a child
• £1,500 funds six months on the life-changing Natasha Clinical Trial

Hitting the target, could fund 20 trial places for allergic children, and take a real step toward a future where no child has to live in fear of their food.