Semi-Pro Cycling
261 episodes - English - Latest episode: 8 months ago - ★★★★★ - 146 ratingsWelcome to the Semi-Pro Cycling feed. Home of Ride Better, Faster, and The Cycling Performance Club podcasts. Expert insights and exploration of all things cycling racing and training.
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Episodes
How to Lose Fat, Plan For a Cyclocross Series & Are Dual Suspension Bikes Inefficient?
May 16, 2017 04:00 - 19 minutes - 18.2 MBHow to lose fat? How to plan for a cyclocross series? Are dual suspension mountain bikes inefficient? What are some recommendations for nice short finger gloves?
SPC140 - Finding Longevity in Cycling (How to Ride Forever)
April 28, 2017 04:00 - 19 minutes - 18.2 MBIt's hard to stay motivated once you stop racing. On the surface, this is about maintaining the benefits of cycling, things like, how do not put on extra weight after you stop racing, it’s also about moving away from goal-orientated thinking, and finally, it’s about still being competitive once your racing days are behind you.This the first of a 3-part series on longevity. Covering ways to stay motivated, healthy and get help through the process.Episode sponsor: To support the show please use...
Semi-Pro Cycling Update
March 24, 2017 04:00 - 16 minutes - 7.52 MBA look at where I've been and what the podcast will look like going forward.
How to Ride With Slower Riders, Pre-rolls, & Should You Buy a Canyon?
October 27, 2016 04:00 - 16 minutes - 7.79 MBEnter the free giveaway by going to http://semiprocycling.com/giveaways/trainingIs there any reason why I cannot run two different size road tyres at once?Should I buy a Canyon when they come to the US?What are your best solutions for closing the speed gap in couples?What kind of helmet and sunglasses do you wear?Morning ride before a night time crit?
New Rider Rides, Training Motivation, & Cleaning White Bikes
October 20, 2016 04:00 - 19 minutes - 8.78 MBQuestions:Any recommendations for an inexpensive, trunk mount bike rack?Are Fixed-gear bikes good?If you could get one bike, that fits this description, what would it be? Budget is $6000Any tips for cleaning a white bike?!!How do you get over the boredom of riding the same roads over and over again?Free Giveaway! Win the Ultimate Cycling Training and Analysis Package and Make 2017 Your Best Season EverOne-year of Trainer Road ($99)One-year of Training Peaks Premium ($119)One license to WKO4 (...
Smooth Legs, Bikepacking, & Rider Etiquette
October 09, 2016 04:00 - 20 minutes - 9.61 MBPros/cons of shaving vs waxing?Keeping pace with strangers?When should cyclists give way to runners?How to adventure cycle? (Bikepacking 101)Are you a cycling romantic or pragmatist?
Smooth Legs, Bikepacking, & Rider Etiquette
October 09, 2016 04:00 - 20 minutes - 9.61 MBPros/cons of shaving vs waxing?Keeping pace with strangers?When should cyclists give way to runners?How to adventure cycle? (Bikepacking 101)Are you a cycling romantic or pragmatist?
Cheap Trainers, Sore Arses, & Lumens
October 06, 2016 04:00 - 19 minutes - 8.97 MBWould a cheap trainer break my bike?Which crank based(spider) power meters would be compatible with my bb?How do I make the ass and other associated pain go away?Good gift ideas for a cyclist?What to look for in bike lights?
Interval Road Hunting, 2x20s & W Prime Balance
September 28, 2016 04:00 - 16 minutes - 7.61 MBClear Lenses for Nighttime Riding?What's displayed on your crit race day head unit?Why 2x20?Where do you do your intervals?I've tried to remove a set of Shimano pedals from an old bike with no luck. Anyone got any tips?
Which Road Bike for $3500? Should You Ditch Strava for Training Peaks, & Should You Ditch Active Recovery in Zone 1.
September 26, 2016 04:00 - 24 minutes - 11.4 MBDoes Z1 power do anything?What road bike models should I check out in the $3500 price?Other than going and riding hills, can I make use of my flat commute to get more climbing training in?How much maintenance does your bike(s) need?Should I pay for Training Peaks?Bonus Question
New Rider Fitness Gains, Offseason Riding, & Being Chased by a Dog
September 14, 2016 04:00 - 18 minutes - 8.59 MBThis show:How much can a newbie gain in 12 months?Any good? Would like a disc that won't cost a fortune.What's the best course of action if you get bitten by a dog while riding?Any recommendations for a bike travel bag?How many rides/week do you do in the offseason?
Garmin Alternatives, Testing for Repeatability & Criterium Tips
September 09, 2016 04:00 - 15 minutes - 6.91 MBIn this show:Lezyne GPS units. Yes or no?Recommendation for a heart rate monitor?Crit racing tips when half the field belongs to one team.How do I get on a better cycling team?Measuring fitness gains in output repeatability?
When to Plan a Training Camp
December 16, 2015 05:00 - 17 minutes - 16.1 MBWe look at the only really two reasons, and appropriate times to place training camps. Plus I have a proposition for you...
The ‘Online’ Road to Cycling Success
November 15, 2015 05:00 - 34 minutes - 32.1 MBThis is the story of how, apart from his obvious ability, Brendan Canty used social media to get a PRO contract with Pro-Continental team, Drapac Pro Cycling, two years after his first race.Brendan's, is a story about how his success is a result of social connectivity through social media such as Strava, Instagram and Twitter. It’s also a story about the consequence of the technology we embrace, and how cycling is no less affected by this.semiprocycling.com/online
A Stair Step Approach to Improving Your Sprint
October 22, 2015 04:00 - 7 minutes - 3.62 MBWe look at how to identify your sprinting weaknesses by putting together a Sprint Profile. Then learn how to train each of the 3 parts with a stair step approach.
Getting Ahead with Mentorship
October 15, 2015 04:00 - 24 minutes - 11.3 MBWe follow the story of two aspiring PRO cyclists – and one old dog, that has assumed the role of mentor, helping Sam and Christian achieve their dream, mostly, without even knowing it.semiprocycling.com/mentorship
SPC139 - Velocity Based Training to Fine Tune Your Strength
July 15, 2015 04:00 - 39 minutes - 18 MBIn this episode you will learn about a strength training methodology called Velocity Based Training. It’s interesting because strength athletes traditionally use VBT but it can adapted for endurance athletes it to go faster.
SPC138 - Big Data and Decision Optimisation for Racing.mp3
June 26, 2015 04:00 - 30 minutes - 13.8 MBAnalytics and big data are the new buzz words in sports. This week learn how big data and decision optimisation are helping one rider in the Race Across America and how it might eventually help you too.
SPC137 - Advice to a Young Athlete
May 20, 2015 04:00 - 29 minutes - 14 MBWhat are the "little things" you could do off the bike to chase marginal gains? Alex Hutchinson answers an e-mail from a young elite cyclist who was looking to break through to the next level. Everything from supplements to sleep, and heat acclimatisation to brain endurance training.
SPC136 - The Best Supplements for Cycling Performance
April 29, 2015 04:00 - 34 minutes - 16.1 MBDo you believe there are supplements out there that will help you get to the next level? It seems it’s fairly entrenched into cycling performance culture.Believe it or not there are a small list of supplements that can enhance your cycling performance. Find out which ones they are on this episode.
SPC135 - Don’t Get Dropped : Analyse Your Bunch Ride
April 08, 2015 04:00 - 25 minutes - 12.1 MBWe have all been dropped by a bunch at some point. there. This week we are going to look at advice for not getting dropped. Find out a way the 3 steps to analyse the power numbers of your favourite local bunch ride.Go to http://semiprocycing.com/bunch for all the episode details.
SPC134 - Strategies for Treatment and Prevention of Burnout
March 25, 2015 04:00 - 27 minutes - 12.8 MBThis episode explains what burnout is, examines the symptoms, illustrates why it occurs, provides a burnout questionnaire to assess burnout levels, and provides strategies to prevent its occurrence.
SPC133 - Does Poor Air Quality Mean Poor Performance?
March 18, 2015 04:00 - 38 minutes - 17.9 MBOn August 5, 2008, Sarah Hammer and Michael (meatball) Friedman arrived at Beijing Airport ready to compete for the USA 2008 summer Olympic games wearing face masks to protect them from air pollution. Why?Do masks even protect you from air pollution? Is air pollution that dangerous? Today we’re investigating whether Hammer and Meatball were right to wear masks - and what you can do if you’re faced with a similar situation.Listen in to find out the effect of air pollution on your cycling perfo...
SPC132 - The Effect of Green Tea on Performance
March 04, 2015 05:00 - 29 minutes - 13.8 MBThis episode explores Green Tea Extract and the promise it has shown as a supplement to induce weight loss by an increase in energy expenditure and fat oxidation.
SPC131 - Energy Systems Explained
February 25, 2015 05:00 - 27 minutes - 12.8 MBEnergy systems drive all of our activity on the bike. Understanding them will help you to focus your training and optimise your nutrition. The 3 energy systems will also help you understand training zones.
SPC130 - A Users Guide to Fueling with Fat and Carbs
February 18, 2015 05:00 - 40 minutes - 18.8 MBThe impact diet has on performance is huge. We look at the latest recommendations for carbohydrate use, and how to increase fat oxidation.
SPC129 - Race Day Team Tactics
February 11, 2015 05:00 - 42 minutes - 19.9 MBHow did Eric Marmotte win the US Pro National Championships in 2014, and what can you (and your team) learn from this race? We take a look at his win while also looking at all the different options that were available to Marcotte and Team Smart Stop.
SPC128 - Forecasting and Benchmarking Performance with Alan Couzens
February 05, 2015 05:00 - 36 minutes - 16.9 MBHow do you know if your training program working? Testing is the best way to find this out - but testing is hard physically and mentally. With the help of Alan Couzens this episode looks a how to put together a monitoring system that doesn't rely on maximal tests.
SPC127 - Periodization: Are You Doing it Right?
January 22, 2015 05:00 - 21 minutes - 10.1 MBTraditional periodization follows an optimal sequence based on the time course of training adaptations. Understanding this will help you set your training load, and time physiological adaptions better. Use the ideas from Alan Couzens to help you plan your training for optimal performance gains within the linear periodization model.
SPC126 - How to Apply Science to your Cycling with Jason Boynton M.S.
January 14, 2015 05:00 - 1 hour - 27.8 MBLearn how to read scientific papers if you should implement the techniques or products mentioned while avoiding the main pitfalls of using this approach to performance.
SPC125 - The Best Innovation Tech from 2014
January 07, 2015 05:00 - 30 minutes - 14.3 MBTo get things going in 2015 I thought it would be cool to look a little deeper into a 2014 Cyclingnews Reader Poll By: James Huang. It produced a top 10 of innovations from the year, and we dig into each one a little deeper.
SPC124 - How to Crush Crits and Be a Better Racer
December 10, 2014 05:00 - 37 minutes - 17.2 MBSince the Summer crits have started in Australia, and this is one of the most underrated episodes of SPC I've decided a replay Criterium Racing: Tips, Tactics and Strategy.
SPC123 - Peaking and Tapering Revisited
December 04, 2014 05:00 - 26 minutes - 12.5 MBWhat is the right tapering strategy for you? While this is not top of mind all year round, it’s important even when it’s not happening. Meaning you should be thinking about it when you’re planning your season.
SPC122 - Cycling Interval Training Basics
November 26, 2014 05:00 - 25 minutes - 12 MBInterval training is the cornerstone for successful cycling training. I use them in all my training programs and I believe they are the most effective way to achieve great results. Find out what they are, why you should be doing them, and how to do them.
SPC121 - Rider Hot Seat: Barron Mendelssohn
November 20, 2014 05:00 - 56 minutes - 26.2 MBThis is something new for Semi-Pro Cycling – a Rider Hot Seat where a rider jumps in the hot seat and I try and answer their questions about their training and racing.
SPC120 - How to Make the Most of Your Coaching
November 12, 2014 05:00 - 29 minutes - 13.6 MBLearn how to take control of the coaching relationship and take advantage of the knowledge of your coach. This episode covers Things You Can do to Make The Most of Your Coaching which can be used as a criteria if you’re considering changing and once you change to a new coach.
SPC119 - When Should You Make a Coaching Switch?
November 05, 2014 05:00 - 25 minutes - 11.8 MBIf your current coach's plan seem to work and you have a good rapport, why would you make such a radical change? If your after performance gains and have an appetite for knowledge, then a new coach can serve you well.
SPC118 - How to Become a Better Climber
October 29, 2014 04:00 - 27 minutes - 12.7 MBLearn the 5 step system to become a stronger, faster and more efficient climber. Including the Focus Checklist - a complete body and form check to keep you riding at your highest capacity even in high stress situations. Also learn a quick way to check if you are activating your glutes, and why it's so important in climbing.
SPC117 - Pedal Forces, Vibration and Performance
October 23, 2014 04:00 - 23 minutes - 10.8 MBThis episode looks at optimising the mechanical forces on the pedals in different situations to produce a higher power output. In every cycling environment there are opposing forces that change the force on the pedals compared to the input. The problem with pedalling is that it is impossible to have an effective force throughout the entire cycle. Understanding these forces better will help you make adjustments on the fly.
SPC116 - Teamwork Wins Races with Nick Traggis
October 15, 2014 04:00 - 46 minutes - 21.5 MBThis episode is all about choosing team members, finding mentors and pleasing sponsors from both a rider and manager perspective. Nick Traggis - Director at Team Horizon Organic/Einstein Bros helps us out with some knowledge bombs.
SPC115 - Turning PRO the Carter Jones Way
October 08, 2014 04:00 - 38 minutes - 17.9 MBCarter Jones’ coach Dr Stephen McGregor joins us again to talk about Carter's development. Carter Jones has signed a two year deal with Team Giant-Alpecin.
SPC114 - Pacing and Performance Measurement Using VAM
October 01, 2014 04:00 - 30 minutes - 14.3 MBIt’s cycling and climbing today with the concept of VAM helps us understand and quantify cycling performance and can be a useful tool to help improve your own cycling performance.
SPC113 - Inspiratory Muscle Training for Cycling Endurance
September 24, 2014 04:00 - 28 minutes - 13.1 MBToday we are learning about training the respiratory system - that’s right the breathing muscles - not the lungs. Breathing muscles fatigue just like any other muscles. So why not train them? Performance gains of 2.7% or more...
SPC112 - How to Add Split Sessions to Your Training
September 18, 2014 04:00 - 30 minutes - 14.2 MBLearn how to survive days when you are doing 2 training sessions. This episode gives a basic framework, guidelines and benefits of having two training sessions in one day.
SPC111 - Building Systems for Performance with Keith Flory of Drapac PRO Cycling
September 10, 2014 04:00 - 45 minutes - 20.9 MBWe take a look at his approach to building the Performance Systems at Drapac Pro Cycling in it’s first year as a PRO Continental Squad. On an individual level habits are your implicit systems that drive your life.
SPC110 - How to Prepare for a Stage Race
September 03, 2014 04:00 - 37 minutes - 17.4 MBThe challenge of a longer stage race is that it requires more fitness, more endurance and the ability to recover day-after-day. This episode answers the question - Am I training hard enough for a demanding stage race? To help answer this question I asked Scott Bradburn onto the show...Scott rides for the Australian NRS team - Cellarbrations Racing supported by VW and Bikebug - as he prepares for the Tour of Tasmania.
SPC109 - Maximal Aerobic Power (MAP) Testing Explained
August 27, 2014 04:00 - 43 minutes - 20.3 MBDiscover a faster and less painful why to measure progress and set training zones. RAMP tests can test VO2Max, Lactate and MAP. You may be familiar with V02Max and lactate but not MAP. MAP is just as useful as FTP for measuring progress and setting training zones...But what is MAP and how is it calculated?
SPC108 - Your Yearly Review Process
August 20, 2014 04:00 - 39 minutes - 18.3 MBIt may be a little early for you to start reviewing your season. But it’s never too early to start preparing for it when it eventually comes around. Discover how to review your season by maximising the data you have collected over the year.
SPC107 - The Difference Between Fitness and Endurance
August 14, 2014 04:00 - 27 minutes - 12.6 MBWhen it comes to building your Chronic Training Load the composition of that load is very important, and because we are endurance athletes. Finding the right balance between endurance and fitness is central to our performance.
SPC106 - Predictions for the Future of Bike Technology
August 06, 2014 04:00 - 34 minutes - 15.8 MBMy predictions for the next 5 years of cycling technology. Some will become reality and some are on the dream list, but all are fascinating. From ABS to advanced telemetry and HUD to onboard video displays - we are in an exciting time for cycling innovation.