Big gear work, on-bike strength work, SFR (Salite Forza Resistenza), torque training, whatever name you choose – sticking it in a big gear and grinding away at low cadence has been a staple of our training for generations. A training favourite of many coaches and riders alike, torque training is again attracting attention as videos of pros mashing huge gears do the rounds on social media.

But is torque training a powerful tool for improving strength and endurance, or just another training fad? While some swear by it for developing muscular endurance and fatigue resistance, others argue the science behind it is inconclusive.

To break it all down, we spoke with Neal Henderson, a renowned coach and founder of the Apex Performance Centre on this week’s episode of the Performance Process podcast. Henderson has coached world champions, Olympic medalists, and Tour de France riders, making him one of the leading experts on training methodologies. In the podcast and this article, we explore what torque training really is, how it differs from strength training, and whether it should have a place in your training plan.

Are mountain bike tyres actually faster than gravel tyres? Recent trends suggest they might be, with top gravel pros maxing out tyre clearance and opting for wider MTB tyres in major races. But do the claims hold up in real-world conditions?

In this episode, we dive deep into the numbers with John Karrasch, a bike fitter, physiotherapist, performance tester, and Escape Collective member who has been conducting his own field testing using the Chung Method.

Unlike traditional drum tests, which measure rolling resistance in controlled lab conditions, John’s testing focuses on real-world gravel surfaces, combining rolling resistance, aerodynamics, and surface effects.

We explore:

• The surprising results that challenge long-held assumptions about gravel tyre performance
• Why traditional rolling resistance tests might not tell the full story
• How real-world testing methods like the Chung Method work
• The impact of tyre width, casing compliance, and aerodynamics on speed
• What these findings mean for your own gravel bike setup

If you’re serious about tyre selection for gravel, or just want to know if you can enjoy the grip and puncture resistance of a wider tyre without the speed penalty you might expect this episode (paired with our earlier deep dive with Robert Chung) is essential listening.

Timestamps:

0:00 - 3:30: Introduction

• Ronan introduces the episode and guest, John Karrasch.
• Overview of the episode’s focus: real-world gravel tyre testing.
• Karrasch’s background as a bike fitter, physiotherapist, and coach.

3:30 - 8:00: The inspiration for tyre testing

• Karrasch shares his initial surprise at how fast MTB tyres felt on gravel.
• The influence of pro riders like Keegan Swenson and Payson McElveen running MTB tyres in gravel races.
• Questioning whether wider MTB tyres are genuinely faster or if perception plays a role.

8:00 - 13:45: The testing method: Why use the Chung Method?

• Introduction to the Chung Method (Virtual Elevation Testing) for real-world tyre testing.
• How the method isolates rolling resistance and aerodynamics.
• Why drum tests don’t fully capture real-world tyre performance.
• Karrasch’s approach to controlling variables like rider position, kit, and environmental factors.

13:45 - 20:20: The tyre lineup and test surfaces

• Tyres tested:
  • Continental Terra Speed 45 mm
  • Continental Terra Hard Pack 50 mm
  • Continental Race King 2.2”
  • Vittoria Peyote XC Race 2.4”
  • Maxxis Aspen 2.4”
  • Schwalbe Thunder Burt 2.1”
• Explanation of the three gravel categories used for testing.

20:20 - 30:00: Results: What’s actually fastest?

• The Continental Race King 2.2” outperforms traditional gravel tyres on Category 2 gravel.
• The Vittoria Peyote 2.4” performs best on rougher Category 3 terrain.
• Schwalbe Thunder Burt 2.1” initially strong, but Peyote overtakes it on chunkier surfaces.
• Discussion on why wider tyres reduce rolling resistance more than expected.

30:00 - 38:00: Surprising findings & key takeaways

• Rolling resistance matters more than weight or aerodynamics in gravel racing.
• MTB tyres outperform gravel tyres more consistently than expected.
• The role of tyre casing compliance in real-world conditions.

38:00 - 45:00: Challenging traditional tyre rankings

• How lab-based rolling resistance tests fail to predict real-world performance.
• The disconnect between drum test rankings and on-road results.
• The impact of tyre pressure, terrain variability, and casing flex.

45:00 - 54:30: Why Chung Method testing is challenging

• The importance of controlling for variables like body position, wind, and road surface.
• Common mistakes testers make when interpreting results.
• Why Karrasch doesn't use a baseline tyre for each test session.

54:30 - 1:05:00: What this means for gravel riders

• Should gravel riders reconsider tyre width?
• How to apply this data to race-day tyre selection.
• The importance of personal testing and adaptation.

1:12:30 - End: Final reflections

• Closing thoughts on why real-world testing matters.
• The importance of nuanced discussions in gravel tyre selection.

In this episode of Performance Process, Ronan Mc Laughlin is joined by Jem Arnold, a PhD candidate in exercise physiology at the University of British Columbia, physiotherapist, endurance coach, and Escape Collective member. Crucially, Arnold is also a co-author of the latest meta-analysis on Training Intensity Distribution (TID), a deep dive into whether polarized or pyramidal training truly leads to better endurance performance.

If you’ve ever wondered whether you’re doing too much Zone 2, not enough intensity, or if your training should mimic what the pros do, this episode has answers. Arnold and Mc Laughlin cut through the noise to reveal:

• Does training intensity distribution really impact VO2 max and time trial performance?
• Why elite and amateur athletes may need different approaches (and why copying the pros isn’t always the best idea).
• Why obsessing over training percentages can backfire—and a simpler way to structure your sessions.
• How to apply these findings to your own training, no matter your experience level.

Whether you're a data-driven athlete or just looking to train smarter, this episode will help you move past the TID debate and focus on what really drives endurance performance.

In this episode of Performance Process, Ronan Mc Laughlin and Caley Fretz discuss some updates planned for the podcast.

Then Ronan sits down with Robert Chung, the creator of the Chung Method, a revolutionary way to aero test without a wind tunnel. They explore how this virtual elevation method has made aero testing more accessible, allowing cyclists to optimise their setups using real-world data.

Robert breaks down the math, principles, and practical applications of the method, including its surprising role in the shift toward wider tyres and lower pressures. The conversation covers common mistakes in aero testing, how to refine your testing protocol, and why real-world conditions often beat lab data. This episode is packed with insights on how to start and then fine-tune your testing.

At the 2024 edition of the Tour Down Under, Ronan Mc Laughlin was joined by aerodynamicist JP Ballard as they walked through the pits to talk about the aero hits and misses within the latest bikes of the WorldTour. For 2025 we’re back with something of a similar theme.

This time Dave Rome is joined by the Head of Aerodynamics at South Australian Sports Institute (SASI), John Pitman.

Now, with access to a wind tunnel he oversees (a story we aim to share soon), Pitman takes a stroll through the pits, talking about general aero themes, the effectiveness of design flourishes, and other random things seen.

Normally, this type of episode would be exclusive to members of Escape Collective, but instead, we’re keeping things open to give you a taste of the sort of content you may be missing out on. If you like this episode, and if you haven’t already, then please consider becoming a member of Escape Collective. Similarly, please share it with a friend who may enjoy it.

In this episode of Performance Process, we’re joined by Barnaby Garood of AeroSensor to dive deeper into the world of aero testing at home with the AeroSensor drag measurement system. Barnaby, a former F1 aerodynamicist, shares insights on how the AeroSensor brings aero testing to the everyday rider’s everyday roads, helping cyclists of all levels unlock real performance gains without the hefty price tag of traditional lab testing.

From setup and calibration to course selection, interpreting yaw angles, and managing real-world variables, Barnaby breaks down the practicalities of aero testing—what works, what doesn’t, and how to get meaningful data from your efforts.

The conversation also touches on the evolution of aero testing, why real-world conditions might be more valuable than controlled lab settings, and why repeatability is king when it comes to finding those elusive aero gains. Whether you're chasing Strava PBs, eyeing a faster time trial, or simply curious about aero optimisation, this episode delivers practical advice you can put to use straight away.

In this episode of Performance Process, host Ronan McLaughlin dives into the nuances of indoor bike fitting with bike fit expert Phil Burt. With the rise of indoor training, many cyclists encounter power, comfort, and injury issues they don’t have outdoors.

Burt, a physiotherapist with over a decade of experience at British Cycling and Team Sky, shares his insights into optimising your indoor fit to mitigate these issues. From adjusting saddle tilt to understanding the impact of our reduced movement, this conversation is packed with actionable advice and hacks to enhance comfort, reduce injuries, and maximise performance during indoor sessions. Plus, they explore the future of indoor cycling technology and its implications for bike fitting.

Whether you're a competitive cyclist or a weekend warrior, an indoor super fan or someone who only heads indoors when the weather turns, if you've ever wondered if you should adjust your fit for the turbo, this episode is for you.

In this episode of Performance Process, we return to our conversation with Xavier Disley of AeroCoach to explore the practical side of aero testing.

From wind tunnels to velodromes, on-road testing at home, and cutting-edge CFD tools, we break down the pros, cons, and real-world challenges of aero testing along with practical tips for each.

Whether you’re optimising your position or debating the value of aero meters, Xavier shares expert insights and practical tips to help you understand the science, avoid common pitfalls, and get the most out of your aero efforts.

In this episode of Performance Process, we sit down with Xavier Disley, founder of Aerocoach, to dive deep into the world of aerodynamics in cycling.

Disley is the "Aerocoach" and brings a wealth of experience on going faster with no extra effort, having worked with athletes from local time trialists to Grand Tour winners, not to mention his own racing endeavours which include a Masters Individual Pursuit World Championship title.

On the industry side, his expertise span into aero testing, equipment development, a range of Aerocoach aero products including wheels, handlebars, plus various other components, and advising other manufacturers on how to create components that reduce drag and enhance performance.

Whether you're an already optimised competitive rider or just starting to think about aero, Disley shares invaluable insights on how to make your setup faster.

We discuss the critical aspects of aerodynamics, from clothing fit, rider position, and saddle angle, to choosing the right gear and our choice of tyre could be like adding an additional 1% gradient to your entire ride!

Xavier breaks down the key factors every cyclist should consider to reduce drag and increase speed. Plus, he reveals some practical tips and tricks to help you ride faster with simple and free, yet effective adjustments.

This is part one of a two-part series with Xavier, so stay tuned for the next episode, where we explore the world of aero testing—different methods, the pros and cons of each, and how they can help you take your performance to the next level.

In this episode of Performance Process, host Ronan McLaughlin is joined by Ken Ballhause of Sync Ergonomics and John Pitman, Head of Aerodynamics at the Australian Centre for Sports Aerodynamics. Together, they discuss the custom aerodynamics and aero bars that contributed to Grace Brown’s World and Olympic Time Trial gold medals. They also dive into the cutting-edge advancements shaping the future of aerodynamics in cycling.

From “high-hand” positions and crank length to custom bike fitting techniques, they explore the intricate balance between equipment and rider optimisation.

Learn why "bolt-on" aero solutions offer only marginal gains and why the body and bike fitting are the place to start in looking for the biggest gains.