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The Fast Talk podcast is your source for the science of cycling performance, offering the best training advice and most compelling insight on what it takes to become a better cyclist. Co-hosted by science journalist Chris Case and Fast Talk Labs' resident physiologist and coach, Trevor Connor, each episode takes a deep dive on a range of topics, including sport science, training, physiology, technology, nutrition, and more. The show's guest list includes some of the most prominent names in c ...
Amazing things happen when girls discover Science, Technology, Engineering, Art, and Math – yet according to the University of Washington's I-LABS, girls can start believing that certain activities are for boys as early as the second grade. To show off the true potential of tomorrow’s brightest STEAM minds, Slate Studios brings you Life on the Fast Track: a documentary podcast series that goes behind the scenes of the second-annual Girls’ Fast Track Races, powered by Ford. Join our host, Faw ...
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159: INSCYD and the Power of Testing Analysis, with Sebastian Weber
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If you’ve been an endurance athlete for any length of time, you’ve undoubtedly performed some type of test to gauge your form, be it a 20-minute on-the-road test or a VO2max test in a physiology lab. There are many forms of testing, and each has its advantages and disadvantages. Today’s episode is all about comparing and contrasting the different t…
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158: How to Manage Unwanted Thoughts Through Stoicism, with Dr. Simon Marshall and Lesley Patterson
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Have you ever been nervous before a big race? Of course you have. Ever talked yourself into thinking you might fail? Have you ever felt that unwanted negative thoughts and emotions influenced how you performed in a race? There’s a good chance that’s happened, since it will occasionally happen even to the best athletes in the world. But it doesn’t h…
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157: Q&A on Training Grit, Psychological Tricks to Beat Fatigue, and Stage Racing, with Grant Holicky
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Longtime Fast Talk Labs contributor and coach, Grant Holicky, joins us for another Q&A episode of Fast Talk. With Grant's help, in this episode of Fast Talk we tackle questions on race tactics (including the infamous “shake and break”), if and how you can train grit in races, how to safely override the central governor and a greater discussion arou…
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156: How to Effectively Evolve as an Athlete, with Lachlan Morton
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If you consider yourself an athlete—and presumably you do since you’re visiting this site and listening to this podcast—then your definition of what that means has likely evolved through the years. Think about your lifestyle, your mental health, your training routine—even your friends and community. To what extent are feelings of satisfaction and f…
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155: Recent Research on Timing Effects on Performance, Interval Type, Health Benefits of Endurance, and Pacing Strategies
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We often mention scientific research articles within our podcast episodes. That said, Coach Trevor Connor laments how little time he is able to spend reviewing the data, in the context of the greater discussion. Therein lies the basis for a new type of Fast Talk episode, which we have affectionately dubbed "Nerd Lab." In this episode, we take our t…
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154: The Art and Science of Time Trials, with Kristin Armstrong and Jim Miller
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I’m not going to pretend to know much about time trials. I’ve done one. I also did an Hour Record on the track. That was fun, ahem. On the other hand, our main guests today are arguably the greatest athlete-coach duo in the history of time trials. Kristin Armstrong won three Olympic gold medals and two world championship titles in her gilded career…
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153: Forget Marginal Gains and Focus on the Fundamentals
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We receive a lot of questions about very specific topics—fasted training, supplements and recovery products, breathing techniques, and so forth. (By the way, we love them, so please keep them coming.) In this episode, however, we step back and discuss what we feel is most important, and frankly what is going to give you the biggest return for your …
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152: How to Effectively Modify Your Training and Racing as You Age, with Rebecca Rusch
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They say age is just a number. That’s exactly it: Age is nothing more than digits, and certainly shouldn’t be seen as a barrier or a dirty word. We can age successfully, but it requires changes to how we train and perhaps to the types of races we target. Of course, there are some physiological changes—you might call them declines—that come with age…
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151: Q&A on Heat Acclimatization, Sweat Rates, Altitude Effects, FTP Testing, and Fasted Training, with Lindsay Golich
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Coach Lindsay Golich is a sports physiologist who has worked with the United States Olympic and Paralympic Committee in Colorado Springs at the Olympic Training Center for the past five years. She works closely with USA Cycling and USA Triathlon in areas of environmental physiology, including altitude, heat and humidity, as well as data analytics f…
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150: Are There Benefits to Carbohydrate Manipulation? With Dr. Asker Jeukendrup
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It wasn't long ago that most athletes, in the grand scheme of training, neglected the importance of nutrition, prioritizing time spent on the bike. Now, nutritional periodization and other methods of manipulation are rapidly rising in popularity. Many people strongly believe that significant performance gains are being left on the table if they neg…
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149: Q&A on Junior Athletes, PVCs, Supplements, and Base Rides, with Daniel Matheny
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Today we first take on the complex subject of coaching junior athletes, including everything from building aerobic base in a healthy manner to dealing with overbearing parents. We tackle a very interesting question on the base/intensity relationship from Danielle in Monument, Colorado: “Does aerobic output after intensity still have the same effect…
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148: The Causes and Effects of Concussions and TBIs, with Dr. Steven Broglio and Timmy Duggan
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Unfortunately, concussions and traumatic brain injuries, or TBIs, are far too common in cycling. Whether training on open roads, racing at high speeds, or facing off with rush-hour traffic on your bike commute, cyclists often place themselves in vulnerable situations. Head injuries are becoming increasingly diagnosed among the two-wheeled crowd. Wh…
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147: What 2020 Taught Us, and the Exciting Places 2021 Will Take Us
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We can learn a lot by looking back. And one of the best parts of being an athlete is planning ahead, setting goals, and choosing your next adventure. [For more on this, check out episode 140: How to Set Training and Performance Goals.] In this episode, the Fast Talk team, plus frequent guests, share the lessons they learned from a challenging 2020,…
If you’ve listened to Fast Talk for a while, you’ve likely heard us mention “cardiac drift” or “decoupling” in several episodes. It's a favorite topic of Coach Connor's. The terms refer to cardiovascular drift, which is a "drifting" in heart rate and stroke volume over time. On the bike, we measure it by looking at a rise in heart rate relative to …
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145: Q&A on Time-Crunched Athletes, Zone 1 Rides, and Unstructured Intervals with Hannah Finchamp
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Welcome to 2021. And what better way to kick off the new year than to answer some questions from our devoted listeners. Today we take on a series of questions that deal with a dilemma many athletes face: deciding which rides or workouts to sacrifice when you’re short on time. We tackle a question about zone 1 rides and whether you get them on the m…
Welcome to the best of 2020. What a year it’s been. In so many ways, 2020 was a challenge—sometimes big, sometimes small, but always a bit more challenging. The same goes even for this humble podcast. But we stay connected, virtually, across time zones, across international borders, and despite waves of pandemic disruptions to bring you what we thi…
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143: The Art and Science of Yoga, with Sage Roundtree
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Is yoga just fancy stretching? Nope. Today we’re going to go into the specifics of why cyclists should consider yoga, from the physical literacy it can provide, to the strength and conditioning element it offers, from the potential for an improved inflammatory profile to better recovery and relaxation. It turns out yoga is far more than fancy stret…
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142: Nutrition Myth Busting on Macros, Carbs, Food Allergies, Cramping, and Hydration
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Time to bust some myths about nutrition. Head coach Ryan Kohler and Coach Trevor Connor both have degrees in nutrition and decades of experience working with athletes on all manner of sports nutrition topics. Together, they discuss some of the major misconceptions that regularly enter any conversation on what to eat when training and racing. Are ma…
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141: How to create multi-year training plans, with Dr. Stephen Seiler and Sondre Skarli
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What a strange and chaotic year it’s been. Despite the disruption to our lives, times like these afford us an opportunity to look farther ahead. It just may be that, from a training and racing point of view, this is just what some of us have needed. That’s because, sometimes, you can see greater gains by looking not just at next year, but by gazing…
The off-season can be one of the most productive times of the year: It offers the opportunity to reflect on last season—to assess what went well and what could be improved—and then to look forward, and strategize about how to progress, both in your training and racing. Today we’ll focus on the art and science of how to set goals and incorporate the…
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139: A New Coaching Model: Creating Better Athletes Through Our Virtual Performance Center
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We believe modern coaching doesn’t optimally fulfill the needs of the modern athlete. That’s why we’re introducing our community, education, and coaching membership, Fast Talk Laboratories. So often athletes are given templated training plans. But what if he or she gets sick? Or work gets stressful? That athlete will likely do more harm than good s…
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138: Q&A on Training Without Power, Optimizing Time at Your Desk, “Lunch Ride Syndrome,” and the Benefits of Fixies, with Amos Brumble
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Amos Brumble is a New England legend. Is it because of his racing palmarès? His charm? His collection of guinea pigs? Or all of those things? We find out, and then we dive into some listener questions. David H. of Seattle, Washington asks: “Suppose a 55-year old athlete is training with a heart rate monitor and perceived effort and recovery scales …
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137: An Introduction to Ultra-Cycling, Bikepacking, and Randonneuring, with Matt Roy, Nick Legan, and Jose Bermudez
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Are you ready to go long? Today we want to introduce you to the fascinating world of ultra-distance cycling. While there isn’t a true definition of what “ultra” means, and some of our guests like to say it is a state of mind more than anything else, for the sake of this discussion we’re talking about multi-day bikepacking events; randonneuring even…
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136: Q&A on crank length, power imbalance, injuries, and CBD, with Colby Pearce
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Today we bring back a former frequent guest, Colby Pearce, who has since graduated to his own show, Cycling in Alignment. We start with a discussion on crank length, determining what you need, and how consistent you should be across your, presumably, fleet of bikes. That leads to a discussion on power imbalances, what constitutes an issue when it c…
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135: The Importance of Sleep, Monitoring Devices, and Changing Your Routine with Dr. Shona Halson
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Ah, sleep. I love it. Do you love it? If only I could get more of it, and get better at it, and wake up each day well rested. Somes days it works, many times it doesn’t. Sleep can be hard, but does it have to be? Sleep is critical, so are you getting enough? And are you getting the right kind? We all know we need sleep, but knowledge is not enough.…
Whenever we speak with a guest of Fast Talk—coach, athlete, or scientist—we always ask them their favorite workout. In this episode, we share the favorite workouts of Cameron Cogburn, Joe Friel, Jim Rutberg, Neal Henderson, Payson McElveen, Amos Brumble, and Petr Vakoc. You’ll hear each guest discuss the specifics of the workout itself. You’ll also…
