Velo Podcast

There are a few factors that slow us down when we ride a bike: aerodynamics, gravity, and friction. Today, we're searching for ways to reduce the friction on our bike without breaking the bank.

To do this, we speak with Jason Smith chief technology officer at Ceramic Speed. He explains the many things we can do to make our bikes run faster. Is factory chain grease slow? Which bearings on our bike stand to gain the most from an efficiency upgrade? And what's the deal with ceramic bearings.

Smith answers these questions and much more to help us find ways to save a few watts.

U.S. bike shop chain Performance Bicycle is shutting down all of its brick and mortar stores, leaving 1,700 people out of jobs. We talk to Steve Frotheringham, editor in chief at Bicycle Retailer & Industry News, to learn the backstory.

After that, we discuss USA Cycling's recently announced selection criteria for the cross-country mountain bike races at the 2020 Olympics. How will the team get picked? Which riders are likely to represent Team USA in Tokyo?

For years, we have used VO2max to measure the maximal rate of our aerobic system. But how do we measure the rate of our anaerobic system? Over the past two decades, renowned physiologist and coach Sebastian Weber has developed the anaerobic equivalent to VO2max, which he calls Vlamax, or the maximal rate of lactate production.

Today we take a close look at this sometimes complicated concept, but be patient as there are several points that we address that could have a significant impact on how you train, and how quickly you progress.

In this episode, we discuss:

- First, we define FTP, and why it may not be the be-all-end-all of training. If you have an FTP of 350 watts, you should be proud. But the more important consideration, particularly for how you train and where you may excel as a cyclist, is how you produce those 350 watts.

- What are VO2max and VLamax, and why is the cross-over point of lactate production and lactate clearance so important.

- The issues with lab testing: yes, it’s inconvenient, it disrupts training, and it hurts. We’ll also explain why finding ways to get the same information out on the road is important to an athlete’s training.

- How to determine VLamax since it can’t be measured as easily as VO2max.

- Then we get to the crux: how to apply the concepts of VLamax and VO2max to training. Weber makes the very important point that developing one system generally comes at the cost of the other.

- Finally, we address how this has different implications depending on if you are a time trialist or a sprinter. Weber gives great advice to both styles of riders on how to direct their training.

Our primary guest today is the head physiologist and scientific brain behind INSCYD, Sebastian Weber. Weber has also coached some of the best riders in the world including Tony Martin, Andre Greipel, and Peter Sagan. INSCYD is currently used by several WorldTour teams, including Bora-Hansgrohe and Jumbo-Visma.

Along with Sebastian, we talked with Armando Mastracci, the owner and founder of Xert. While that system’s approach is very different from INCSYD, the two tools are similar in that each uses on-the-road data to analyze a rider's physiology with remarkable accuracy. Mastracci talks about this balance of anaerobic and aerobic power and also the potential issues with outliers in the formulas.

Finally, we'll touch base with coach Neal Henderson and mountain bike and gravel racer Rebecca Rusch to get their thoughts on VLamax and how the type of rider you are can influence how you view it.

Geraint Thomas's new tell-all book, "The Tour According to G" comes out in America this week. Ahead of this, we spoke with the 2018 Tour de France champion himself about the book, the race, and much more.

Before we get to that, we analyze an exciting weekend of racing at UCI Cyclocross World Championships in Denmark.

This episode is sponsored by Strava, which has a new podcast, Athletes Unfiltered. Give it a listen for inspiring, in-depth stories: http://podcast.strava.com/

What happens when a bike company sends its "aero" bike to a wind tunnel? What do we need to know about bike aerodynamics as everyday cyclists?

We speak with Geoff Eaker, manager and operator of the A2 wind tunnel, about these topics and much more. He answers questions about CFD testing, how to pick an aero bike, and why wind tunnels should suck not blow.

The biggest weekend of cyclocross season is here! Worlds start Saturday in Denmark. We preview the action and pick a few key riders you can expect to reach the podium.

But first, we talk about Elia Viviani, recent winner of the Cadel Evans Great Ocean Race. How does he fit into the pantheon of modern sprinters, and what will he be able to achieve now that he is the number one sprinter on Quick-Step.

And we finish off with a chat with Daam van Reeth, a.k.a. Professor Cyclocross. He is an expert in TV viewership trends in Belgium. Unfortunately, the trends are not looking good for 'cross.

This episode is sponsored by Strava, which has a new podcast, Athletes Unfiltered. Give it a listen for inspiring, in-depth stories: http://podcast.strava.com/

Periodization is, in many ways, the pinnacle of advanced training. Taking the step to periodize graduates you to a professional approach, one with purpose, long-term vision, and organized planning.

But periodization can also be confusing and, frankly, a little scary. Periodizing your training means diving into a world of new concepts, things like training blocks, mesocycles, and increasing specificity. For those of us with jobs, families, who have to deal with inclement weather, it’s harder to plan ahead, to know on Monday what we might fit in on Friday, let alone how to plan our next four-week transition phase. Looking at it in that context, it’s hard to fault those who just hop on Zwift and start smashing it when they have a rare spare hour.

The question is, does periodization need to be that complicated? And, while it may be a necessity for pros, can it help those of us with only seven or eight hours to train each week?

For answers to those very questions and many more, let’s take a deep dive with the man credited with bringing periodization to cycling back in the 1990s, Joe Friel.

Today we’ll discuss, first,

- What exactly is periodization? The truth is it’s not as complicated and scary as it may sound. At its simplest, it’s just a way of structuring your season to prepare for your target races. Heard about base training in the winter and top-end work in the spring? That's periodization.

- The history of periodization from its first use among Soviet athletes to its introduction to cycling.

- The principles of training, including overload, specificity, reversibility, and individualization. These four concepts are at the core of periodization.

- With the principles as our base, we’ll dive into the different forms of periodization, starting with traditional linear periodization. It’s the oldest and most common form, but that doesn't mean it isn’t effective.

- Next we’ll talk about reverse periodization and why it might not be best for the weekend warrior, even if Chris Froome is doing it.

- Next we’ll talk about non-linear forms of periodization, including undulating periodization and the most recently developed strategy called block periodization.

- Then we’ll finish up with a few tips on how to pick a periodization strategy that’s right for you — assuming you want to use one at all.

Our guest today is legendary coach Joe Friel, who just recently published a new edition of the definitive book on training, The Cyclists Training Bible. The first edition back in the 1990s introduced periodization to cyclists but it only covered traditional periodization. This new edition covers all of the strategies we discuss in this podcast.

We also briefly hear from Sepp Kuss, of the Jumbo-Visma team, who, surprisingly, tried periodization for the first time this season as a WorldTour rider.

Next, we talk with Paulo Saldanha, among other things the coach of Mike Woods of the EF Education First team, who has very unique periodization approaches with both his top pros and the masters athletes he coaches.

Finally, we’ll hear from Colby Pearce, a regular contributor to Fast Talk, who will give his opinion on periodization and how to pick an approach for you.

Caleb Ewan's Tour Down Under head-butt ... Was it too dangerous or just part of racing? We discuss, and also we hear from Luke Rowe who was racing in Australia. He talks about Geraint Thomas's Tour win and more.

Plus, we hear from Svein Tuft on his move to Rally-UHC and how he'll shepherd young riders through the European peloton.

This episode is sponsored by Strava, which has a new podcast, Athletes Unfiltered. Give it a listen for inspiring, in-depth stories: http://podcast.strava.com/

The 2019 WorldTour is officially underway this week at the Tour Down Under, and a few big names have made the trek to Australia to race in the summertime heat. We hear from one of those marquee riders — EF's Mike Woods — as he gets his season going at an event that should suit his skill set.

We also talk Giro vs. Tour start lists, McLaren's arrival as a cycling sponsor, and EF's new kit — it will certainly stand out in the peloton.

This episode of the VeloNews podcast is sponsored by Strava. Want to try Strava Summit and its wealth of analysis, training, and safety features? Go to www.strava.com/summit and use this promo code for a free month of Strava Summit: velonews

Those who take their training and racing seriously are always looking for something to give them an edge — that marginal gain — including nutritional supplements.

So much has been promised to us in pill form, it’s created a multi-billion-dollar industry. Those promises carry into enhanced endurance performance. And many athletes have resorted to the morning supplement cocktail believing it will make them better cyclists. But there’s a dark side. Those cocktails can actually hurt performance, certainly affect health, and lead to even darker, ethically-challenged places.

Today, we’re going to talk about supplements and our concerns with them, and then cover a few foods that actually do work.

We’ll discuss:

- We thought about bashing all the supplements that don'’t work, but then realized we only have an hour. So instead, Trevor will read a description of every supplement that does work. That list combined with a discussion of its sources will cover the first three minutes.

- We'll talk about supplements in general and why they can be a big concern.

- And with those concerns in context, we’ll start addressing things that have been proven to help, staring with pickle juice.

- Next on our list is beet root juice which can not only help performance, but has been shown to have health benefits as well.

- Believe it or not, we’re going to talk about chocolate — or more specifically the active ingredient, cocoa flavonoids, which also, surprisingly, have both performance and health benefits.

- That, of course, leads to something that frequently comes up in the sports nutrition literature — chocolate milk. It’s as effective as most recovery mixes. So, the key question is how effective are the mixes?

- Finally, we’ll revisit the ketogenic diet and specifically supplementing with ketone esters.

- Our primary guest today is Ryan Kohler, the manager of the University of Colorado Sports Medicine and Performance Center who holds a masters degree in sports nutrition and exercise science. Ryan has helped Trevor and I with many previous articles and behind-the-scenes work with some of our experiments, shall we call them. We’re excited to finally get him in front of the mic, even if he is a little shy.

In addition, we'll talk with world-renowned coach Joe Friel, author of the definitive book on training, "The Cyclists Training Bible." We asked Joe his opinion about supplementation based on decades of coaching.

We'll also hear from endurance mountain biker Rebecca Rusch and Apex Coaching owner Neal Henderson, the personal coach of world time trial champion Rohan Dennis. They'll each give us their thoughts on supplements and a few things they've found that work.