The Cycling Brief

2:10 More momentum for Critical Power over FTP

7:30 What is the research supporting warm-ups for endurance events?

12:30 What happens within the body during a warm-up?

21:10 Psychological benefit to warm-ups

24:25 Effect of warm-ups on performance

28:50 Which subjects are used in this research?

31:25 Does a warm-up really matter at all?

35:00 Downsides to a warm-up

36:55 Warming up for a specific phase within an endurance race

39:10 What are the pros doing?

42:35 Listener question on warm-up for an FTP test

47:00 Recommendations

57:40 Environmental factors affecting choice of warm-up

70:50 Conclusions

This episode’s panel:

Jason Boynton, PhD

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

Instagram: @cyclingperformanceclub

Facebook: @cyclingperformanceclub

Twitter: @cyclingclubpod

Episode #9 References:

Could Critical Power be a better alternative to FTP for training?

https://www.bikeradar.com/advice/fitness-and-training/critical-power/

Effects of mild whole body hypothermia on self-paced exercise performance

https://journals.physiology.org/doi/full/10.1152/japplphysiol.01134.2017

Effects of ambient temperature on the capacity to perform prolonged cycle exercise in man

https://journals.lww.com/acsm-msse/Fulltext/1997/09000/Effects_of_ambient_temperature_on_the_capacity_to.18.aspx

Ergogenic effects of precooling with cold water immersion and ice ingestion: A meta-analysis

https://www.tandfonline.com/doi/abs/10.1080/17461391.2017.1405077?journalCode=tejs20

Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It?

https://pubmed.ncbi.nlm.nih.gov/32182586/

THE EFFECTS OF WARM-UP DURATION ON CYCLING TIME TRIAL PERFORMANCE IN TRAINED CYCLISTS

http://psjd.icm.edu.pl/psjd/element/bwmeta1.element.psjd-5f06136b-bdf0-411d-9f55-6c238b7a4380

Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications

https://pubmed.ncbi.nlm.nih.gov/26400696/

Effect of Warm-Up Exercise upon Muscular Performance Using Hypnosis to Control the Psychological Variable

https://www.tandfonline.com/doi/abs/10.1080/10671188.1961.10762072

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

You probably realize that ‘threshold’ is an important measure for endurance athletes. But there seem to be many different types of thresholds measures out there, and that might be confusing for some. In this episode, the panel explores the many types of thresholds (e.g. FTP, critical power, lactate threshold): how they are determined, whether they are the same or different, whether they are interchangeable, how they relate to each other, and what it all means for the real-world coach and cyclist.

2:31 What is ‘threshold’?

3:00 Exercise domains

10:45 What are the purposes of determining threshold?

14:33 What are the main thresholds measured in endurance sport?

18:15 Functional threshold power

23:48 Critical power

30:46 Lactate thresholds

40:37 Ventilatory thresholds

44:40 How the thresholds compare with each other

56:40 General conclusions

70:10 Thought experiment: does threshold even matter in modern endurance training?

Episode #8 References:

The Maximal Metabolic Steady State: Redefining the ‘Gold Standard’

https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098

Relationship Between the Critical Power Test and a 20-min Functional Threshold Power Test in Cycling

https://www.frontiersin.org/articles/10.3389/fphys.2020.613151/full

Road cycle TT performance: Relationship to the power-duration model and association with FTP

https://www.tandfonline.com/doi/abs/10.1080/02640414.2018.1535772?journalCode=rjsp20

Reliability of the Functional Threshold Power in Competitive Cyclists

https://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-1018-1965

Is the Functional Threshold Power Interchangeable With the Maximal Lactate Steady State in Trained Cyclists?

https://journals.humankinetics.com/view/journals/ijspp/14/8/article-p1029.xml

Is the Functional Threshold Power a Valid Metric to Estimate the Maximal Lactate Steady State in Cyclists?

https://journals.lww.com/nsca-jscr/Abstract/9000/Is_the_Functional_Threshold_Power_a_Valid_Metric.94643.aspx

Maximal Lactate Steady State Versus the 20-Minute Functional Threshold Power Test in Well-Trained Individuals: “Watts” the Big Deal?

https://journals.humankinetics.com/view/journals/ijspp/15/4/article-p541.xml

Functional Threshold Power Is Not Equivalent to Lactate Parameters in Trained Cyclists

https://journals.lww.com/nsca-jscr/Abstract/9000/Functional_Threshold_Power_Is_Not_Equivalent_to.94787.aspx

Functional Threshold Power: Relationship With Respiratory Compensation Point and Effects of Various Warm-Up Protocols

https://journals.humankinetics.com/view/journals/ijspp/15/7/article-p1047.xml

Relative Proximity of Critical Power and Metabolic/Ventilatory Thresholds: Systematic Review and Meta‑Analysis

https://

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

2:55 Listener feedback

6:05 What is SEVEN?

11:05 Race day factors that could be rectified ‘easily’.

15:25 Ride analysis from the 2021 edition of SEVEN.

32:30 How to make the required improvements for a beginner athlete.

40:30 Does CTL correlate with FTP? What is the relationship and where does it end?

45:10 The importance of training age when seeking rapid improvement.

48:20 An example of CTL and FTP not being tied together if the training isn’t right.

51:30 Training for physiology vs. training for an event.

53:50 Getting wonky: allocating percentage time improvements for each area.

This episode’s panel:

Jason Boynton, PhD

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

Instagram: @cyclingperformanceclub

Facebook: @cyclingperfromanceclub

Twitter: @cyclingclubpod

Special thanks to Chris for giving us his ride file from SEVEN for analysis.

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

Host topics covered in this episode:

1:20 A few years ago it was claimed that FTP was dead. We discuss whether the newer alternatives have any sound scientific rationale behind them and why FTP, despite its flaws, is still being used.

13:00 The amateur to professional cyclist roadmap

15:00 Prerequisites to performance, i.e. what you have to be born with.

24:00 Development through junior training and racing. Is it essential to become a professional? What should be the focus during this phase?

39:10 Training with a program. We discuss the benefit of having a coach or mentor and getting some help before arriving at the start line of your first race.

48:40 Amateur racing. What are the different levels? We discuss the importance of learning to win, and learning skills and racecraft.

1:03:25 The big jump from amateur to international level. What are the different paths and different ways to make this leap?

1:07:50 Lifestyle changes involved in moving towards the professional ranks. We discuss how pivotal these are in many careers and why the lifestyle isn’t as glamorous as it may seem.

1:13:10 Differences between the top level and the second and third tiers. What does the published research say?

1:20:05 Factors that come into training and race preparation at the professional level that many may not realise.

This episode’s panel:

Jason Boynton, PhD

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

Instagram: @cyclingperfromanceclub

Facebook: @cyclingperfromanceclub

Twitter: @cyclingclubpod

Episode #6 references

• Workload characteristics and race performance of U23 and elite cyclists during an UCI 2. Pro multistage race (Tour of the Alps) 
• Aerobic fitness variables do not predict the professional career of young cyclists
• The long-term athlete development model: Physiological evidence and application
• Evidence-based prerequisites and precursors of athletic talent: A review
• Discriminating performance profiles of cycling disciplines

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

Host topics covered on this episode:

1:30 Listener feedback

4:20 What is a graded exercise test?

8:15 Where do you get your training information? We discuss the differences between layman’s articles (e.g. blogs) and peer-reviewed scientific articles as coach/athlete resources.

25:55 Continuous improvement is important as a coach. We discuss what is on our “coaching to-do lists”:

Nose breathing; functional reserve capacity (FRC); critical power vs. FTP; mental skills toolbox; gaining more experience; male vs. female endurance training; alternatives to performance management chart (PMC) (Trainingpeaks); continuous glucose monitoring; Aerolab vs. Aerotune; Golden Cheetah and R analyses; training during caloric deficit; altitude training in Europe; grit questionnaires.

Audience Question:

86:00 General advice for entry level cyclists.

This episode’s panel:

Jason Boynton, PhD

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

Instagram: @cyclingperfromanceclub

Facebook: @cyclingperfromanceclub

Twitter: @cyclingclubpod

Episode #5 references

SPC126 – How to apply science to your cycling with Jason Boynton M.S.

https://podcasts.apple.com/us/podcast/semi-pro-cycling/id541555808?i=1000354428181

The maximal metabolic steady: redefining the ‘gold standard’

https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14098

Will big lungs make you a better cyclist?

https://www.trainingpeaks.com/blog/busting-the-big-lungs-myth/

Intuitively using training technology with David Martin

https://podcasts.apple.com/id/podcast/intuitively-using-training-technology-with-david-martin/id1435395422?i=1000523066925

Humans in hypoxia: A conspiracy of maladaptation!

https://journals.physiology.org/doi/full/10.1152/physiol.00007.2015

Aspetar hypoxia and altitude presentations

https://www.youtube.com/watch?v=7ANwpVZCJNw

https://www.youtube.com/watch?v=ED9-AwtJ6wI

https://www.youtube.com/watch?v=kBL-N6gkVbA

https://www.youtube.com/watch?v=ScmsMYv4fAU

How to get more grit in your life

https://freakonomics.com/podcast/grit/

3 steps to becoming a better cyclist

https://www.trainingpeaks.com/blog/three-steps-to-becoming-a-better-cyclist

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

Host topics covered on this episode:

1:25 What happens when an athlete can’t complete a session? What is the role of the athlete and the role of the coach in this scenario? How can sessions be prescribed to prevent this happening?

28:40 How does carbohydrate combustion and availability influence placement of harder sessions in a training program? How much carbohydrate is burnt during a session and how much recovery is required to replenish the stores?

47:00 Which session is best for increasing FTP?

54:40 Why is FTP a priority?

55:50 Threshold training to increase threshold

66:30 Training intensity distribution studies

70:10 Polarised training as a means to increase FTP

88:35 If there was a perfect session for increasing FTP, how would it be included in a training program?

This episodes panel:

Jason Boynton PhD

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

Instagram: @cyclingperfromanceclub

Facebook: @cyclingperfromanceclub

Twitter: @cyclingclubpod

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

Host topics covered on this episode:

2:05 Is there a correlation between core strength and FTP? At what point does this correlation end and should we be prescribing core strength exercises to all athletes?

"Core Strength Increases FTP?" thread.

https://groups.google.com/g/wattage/c/UlfL_IzVWYg/m/Ty8Y1TrdzboJ

30:05 What is the purpose behind VO2 max tests? When should athletes use them and what can we learn from them?

47:40 Rest weeks. What are the differences between an ‘easy week’ and a ‘free week’? Which points in the season should these be implemented and what benefits might they provide to the athlete. Is there any physiological rationale behind longer rest periods?

This episodes panel:

Jason Boynton PhD

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

Host topics covered on this episode:

1:45 Developing an athlete’s skills. Does skills training find its way into a training program? When is the right time to focus on training skills?

23:30 Do pre-race openers (or primers) give a performance benefit to the athlete. Is there any research supporting this?

43:40 Is there merit in implementing a ‘prepackaged’ training plan for endurance athletes?

Audience topics:

1:04:30 Positive feedback from Manthan.

1:06:30 Luca wants to know if a prepackaged plan is applicable for an absolute beginner level athlete.

1:08:50 Which is the most reliable test (if any) for determining FTP? Does this change depend on rider type (sprinter vs. climber)?

1:14:00 The relationship between Peak Power Output and FTP.

1:18:10 Determining FTP from methods outside of testing.

This episodes panel:

Jason Boynton PhD

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

Introducing a new podcast called The Cycling Performance Club Podcast and, you might already be able to guess it’s about all things cycling training, performance, and science.

The exciting part of this show is the format. It’s a panel show that is recorded live on a weekly call with a panel of scientists, pro-cyclists, and cutting-edge coaches.

You can also join the call and ask questions or contribute to the conversation in any way. Listen to the episode to find out how.

Topics covered on this episode:

2:00 What does it mean to train with Science? How does this approach compare to other coaching methods?

27:00 Should coaches be prescribing ‘bad weather training’ for athletes preparing for races that may be in cold or wet conditions?

1:01:12 What strategies can be implemented when returning from a crash? What role do coaches have in both the physiological and psychological return to fitness?

This episodes panel:

Jason Boynton PhD
boyntoncoaching.com

Damian Ruse
semiprocycling.com

Cyrus Monk
cyclistscientist.com

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING. 

On this show a bit more Strava stalking as we follow the break and build-up for the first 16 weeks of Sepp Kuss’s 2021 season. Following his training from the last stage of the Vuelta in 2020 on Nov 8 until the end of the UAE Tour on February 27, 2021. It’s a fascinating look at a rider who is on the up and up and on a good day can match it with the best in the world.

Staying on top of the latest cycling science research just got easier. With a SEMIPRO+ membership, you’ll get the latest cycling science, filtered, reviewed, and analysed to learn and implement the findings quickly.

Learn more about SEMIPRO+ at https://www.semiprocycling.com/plus

The Cycling Brief — Daily cycling intelligence, produced by SEMIPRO CYCLING.