In this episode of Performance Process, we finally dig into the tyre-testing project that quietly consumed most of my year.

Nine months, six tyre widths, hundreds of test runs, three road surfaces, four identical wheelsets, and far too many cold late-night tests than any sane person should attempt. But it was worth it.

Today, Ronan is joined by John Buckley the founder of Streamlines Aero, the company behind the hardware and technical support so crucial to this testing. Together, we break down how the test protocol worked, why it’s different, and why those differences matter. We also unpack the major findings: why pressure mattered more than width in this dataset, why some long-held assumptions didn’t hold up in the real world, and how tyre temperature turned out to be one of the biggest and least appreciated variables affecting performance.

This is just the beginning. Later in the episode we explain where our tyre testing goes from here and what to expect in the new year.

For years, cyclists have said, “you can’t see aero.” Now Dan Bigham can.

In this episode, we go inside Red Bull–Bora–Hansgrohe’s groundbreaking use of Particle Image Velocimetry (PIV), a laser-based imaging technique that effectively makes airflow around a rider visible in 3D. Dan joins Ronan and the CyclingSpy to explain how the team used helium bubbles, high-speed cameras, and class-IV lasers inside Catesby Tunnel, an old railway tunnel, to capture the first-ever full-field airflow data behind a cyclist.

We unpack what PIV actually is, how it bridges CFD and real-world testing, and what it could mean for the future of aerodynamic development in cycling. From vorticity maps to quantum computing, this one’s a deep dive into the tools shaping the next generation of aero performance.

In this episode, Ronan applies the Performance Process philosophy to help Marcus Christie, one of the most successful Irish time trialists ever, to reimagine how to train, test, and race.

Ronan and Marcus dive into the complete optimisation process behind Marcus's Nationals campaign. From bike fits and wind tunnels to injury management, heat strategies, nutrition, and radio-guided pacing, this is the inside story of how process can transform performance.

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.