In this podcast RCA Head Coach (Ryan Thomas) and Cam Nicholls discuss the physiological impacts of a big week of training. Whether that be from a camp, cycling holiday, or maybe the stars aligned, and you were just able to get out a ride long and hard for the week. This is a common occurrence from recreational and amateur road cyclists, yet many don't know how to deal with it. In this podcast Ryan will also share how to ensure you properly absorb the physical stress so it turns into fitness adaptions VS over training aka a performance plateau.

In this podcast I am speaking with RCA Head Coach - Ryan Thomas - about preparing for a major cycling event. Something that's going to require a dialled in carb loading, nutrition/ hydration and pacing plan for the day. Given the fact Peaks Challenge is around the corner for a lot of our members - 235km | 4000+ metres of climbing | 13 hour deadline - we are discussing this event as the primary focus. However, many of the core principles relate to all major cycling events.

Mentioned study: https://pubmed.ncbi.nlm.nih.gov/2657963/

In this podcast the RCA's head coach shares some research and ideas surrrounding indoor power VS outdoor power. Should they be considered the same or different?

Quoted reserach:

In today's podcast I want to share a recent study on low cadence work. Another 'low cadence' study that is favourable towards low cadence drills, but another low cadence study which needs to be pot into perspective. In this podcast we speak with RCA Head Coach Ryan Thomas, who also shares with us how to implement low cadence work into your cycling training.

Referenced study: https://pmc.ncbi.nlm.nih.gov/articles/PMC11559993/

In this podcast I am speaking with an internationally-recognized integrative medicine expert and author, Vanita Dahia (from Nutripath) about NAD and the importance of it for general human health and cycling performance.

https://vanitadahia.com/about/

In this podcast, I'm also referencing my experiences taking an NAD boosting supplement and the benefits I've personally seen. This is from a 54% increase in my NAD blood levels.

Referenced study: https://pubmed.ncbi.nlm.nih.gov/31494696/#:~:text=Results%3A%20NR%20supplementation%20by%20itself,compared%20to%20the%20trained%20group.

Agemate:

https://agemate.com

Nutripath:

https://nutripath.com.au

In this podcast I am speaking with Dr Aaron Turner (https://www.usc.edu.au/staff/aaron-turner) about his PHD studies, which included monitoring many elite road cyclists from the ARA Skip Capital team. A Continental Cycling team based here on the Sunshine Coast. Aaron shines the light on fatigue and stress management considerations for performance gains, and his biggest takeaways, in terms of what athletes were getting wrong when it comes to fatigue management.

In this podcast RCA Head Coach shares with us how to go about beating your mates in the local group ride. Lactate clearance, V02 Max and neuromuscular repeatability are all areas Ryan dives into. With the view you should walk away from this podcast with a general understanding on what training you need to do to take that next step in your local group ride.

In this podcast Head RCA Coach Ryan Thomas shares with us how he took a well trained amateur road cyclist in his mid fifties - who has been training to structure for over 5years - went from a 260w FTP to 308. This member was training for a gruelling event, so Ryan discusses the type of training that was implemented to achieve the goal and the net effect of a significant FTP increase.

In this episode we deep dive into the world of smart trainers, exploring the pros and cons of ERG mode and LVL (free ride) mode.

We discuss how each mode impacts your training, helping you decide which is best for your goals and ultimately guide you on what you should be doing when you're training indoors.

Check out our training plans and coaching options at our website

www.roadcyclingacademy.com

We are back with head coach of the RCA, Ryan Thomas, talking about Cardiovascular Drift.

We look at assessing cardiovascular drift for the amateur cyclist and how to practically use the numbers from our basic assessment to measure your performance and fitness.