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
SPC105 - The Highs and Lows of Altitude Training for Cyclists
July 30, 2014 04:00 - 37 minutes - 17.4 MBIs altitude training worth your time and money? Altitude camps, altitude sleeping, and altitude training, what works best or even at all.
SPC104 - Back to Training Basics with Max Testa
July 23, 2014 04:00 - 31 minutes - 14.5 MBWe take it back to basics in this episode with Dr. Max Testa. Dr. Max Testa has been around PRO cycling for over 20 years - listen in to hear some of his training "rules" and the science behind them. Also find out V02Max benchmarks for PRO and Cat 3 cyclists.
SPC103 - How to Start with Mobility and Stability
July 16, 2014 04:00 - 40 minutes - 18.6 MBMobility has its roots in functional movement, which is linked biomechanics. This can lead us to bike fit methodology, but today I’m going to focus on the basics of functional movement for strength training and body balance including a self-assessment tool, where to start with your results, and then get into two common mobility issues that cyclists face.
SPC102 - The Easy Way to Set Training Routes
July 09, 2014 04:00 - 28 minutes - 13.3 MBHere’s the problem - you have arrived at your new location, whether it be permanent or temporary - and your coach (or you) have prescribed a specific workout that requires a specific type of road, or climb etc. and you have no idea where to ride. Here's how to find and set the best training routes in new places.
SPC101 - How to Set Process, Performance and Outcome Goals
July 02, 2014 04:00 - 22 minutes - 10.3 MBGoals are the starting point for any cycling success. They are fundamental to measuring your progress, maintaining laser focus, and sustaining motivation. Learn the why you should break down your goals into 3 types, and why some are more important than others.
SPC100 - Jake Kauffmann: From Rugby Player to Semi-Pro Hitter
June 25, 2014 04:00 - 48 minutes - 22.5 MBFind out how a rider goes from C grade, then B, then winning his club champs in A grade and State ITT Champs in one year. And now leaves his homeland to race in the US and Canadian domestic scene. For a guy that only started dabbling in cycling in 2009 at the age of 22 whilst doing rehab for some broken bones in his feet, and only infrequently once he got back to playing rugby, he has come along way. His real cycling career began when he started riding more after he finished playing rugby at ...
SPC099 - Does Running Impact Cycling Performance
June 18, 2014 04:00 - 30 minutes - 14 MBDo the dangers of a cyclist running outweigh the risk of any potential fitness gains? Running can damage your your body if you aren't a seasoned runner. Listen in to learn the physiological adoptions of each training modal, why running can build fitness, and how can you reduce the risk of injury - if you try to run.
SPC098 - Training Strategy and Discipline Selection with Colby Pearce
June 11, 2014 04:00 - 40 minutes - 18.5 MBUnderstanding yourself as an athlete, in the context of performance, training and everyday life, will help you decide how to plan your training, and the type of races you do. Colby Pearce dives into his process for finding the best training and racing match for a riders abilities, skill and personality.
SPC097 - Learning from Cadel and his Career
June 04, 2014 04:00 - 37 minutes - 17.4 MBA look at Cadel’s journey. Considering where Cadel is in his career, I think it’s fitting to take a look at Australia’s most accomplished cyclist. What made him a champion, and more specifically what role did sport science play in developing his talent, and helping him win the Tour de France.
SPC097 - Learning from Cadel and his Career
June 04, 2014 04:00 - 37 minutes - 17.4 MBA look at Cadel’s journey. Considering where Cadel is in his career, I think it’s fitting to take a look at Australia’s most accomplished cyclist. What made him a champion, and more specifically what role did sport science play in developing his talent, and helping him win the Tour de France.
SPC096 - 6 Components to a Successful Training Plan
May 28, 2014 04:00 - 26 minutes - 12.3 MBOnce you start getting into the nitty gritty of designing a training plan, you start to get overwhelmed by all the elements that should be included. It’s complicated. Here are the 6 crucial components you need to get the most out of yourself.
SPC095 - The Truth About Cycling Knowledge
May 21, 2014 04:00 - 34 minutes - 16 MBHow do you know what you know about cycling? Think about every single element of cycling...from the shoes you wear to the gels you eat, from the training your do to anything else you’ve done or bought in the name of increased performance. How do you know they will increase your performance? This episode helps you sort through all the cycling information and marketing to find the truth - or at least make the best guess.
SPC094 - The 5 Phases of Semi-Pro Cyclist Development
May 07, 2014 04:00 - 34 minutes - 16.2 MBShort term thinking can harm your potential as a cyclist. Big statement I know - but if you want to improve as much as possible - then allow yourself to think big and plan for each phase in your development. If you don’t then you risk not having the year-on-year gains that are part of upgrading your fitness, and also thinking more holistically about your skill development and forming habits.
SPC093 - The Top Powermeter Purchase Considerations
April 30, 2014 04:00 - 26 minutes - 12.5 MBIt's a complicated and expensive investment but buying a power meter doesn't have to be too difficult. In this episode I guide you through the top considerations to make the process a lot simpler.
SPC092 - Brain Training to Perform Under Pressure
April 23, 2014 04:00 - 34 minutes - 16 MBPerforming under pressure is crucial to training and racing success. The key to controlling pain and other emotions is awareness that starts with your body, then your mind, and finally your situation. This episode will give you tools directly from the military that will help you to deal with each of these areas. Helping you expand the time you can spend in the pain cave.
SPC091 - Increase Your Pain Threshold with Practice
April 16, 2014 04:00 - 23 minutes - 10.8 MBLearn how to PROs deal with pain, and how you can start to understand your own relationship to pain. This episode explores the issue of pain and how cyclists deal with it differently than other athletes, and non-athletes. We also look into the pain cave, and how you can extend your time in there, and increase your pain threshold.
SPC090 - Evaluating Your Race Performance with Race Reports.mp3
April 09, 2014 04:00 - 39 minutes - 18.4 MBHard race data like power is important but can only take you so far in understanding why you did, or did not perform to your expectations in a race. Using a race reports as a tool to gather and record vital subjective information will help shape your training, race preparation, and ultimately your performance.
SPC089 - An Introduction to Power Based Training
April 02, 2014 04:00 - 32 minutes - 15.2 MBLearn the 5 steps you should take the moment you buy a power meter; including, why not to test straight away, what to test and why, and why you shouldn't Froome-dog it!
SPC088 - How to Budget Your Upgrades with Andy Blair
March 26, 2014 04:00 - 43 minutes - 20 MBAndy Blair from the Swell-Specialized Mountain Bike Team talks how to upgrade your bike based on dollars per gram. I also touch on if it is even worth upgrading for roadies by looking at how weight reduces climbing times, what to look for in new wheels, debunking the rotational weight myth, and we tackle to aero versus weight debate.
SPC087 - Turning Pro the Phil Gaimon Way
March 19, 2014 04:00 - 46 minutes - 21.5 MBPhil Gaimon from the Garmin-Sharp Pro Cycling Team is here with us this week to talk about how to turn pro even if you have a late start and don’t make your way through the traditional development route. Phil really gets into what it takes to be a Pro, and what you can do to better your cycling, whether you want to be a pro or not.
SPC086 - Plyometrics Training for Cyclists
March 12, 2014 04:00 - 27 minutes - 12.9 MBPlyometrics are supposed to help with explosive anaerobic power, but what does the science say? Learn the ins and outs of plyo - and even if you should even bother adding to your training at all.
SPC085 - Surviving Sportives and Epic Rides with Matt de Neef
March 05, 2014 05:00 - 44 minutes - 20.7 MBSportives and epics create the perfect environment to challenge your physical and mental limits. Finding ways to survive any epic ride your about to do will not only increase your chances of enjoy it more, but finishing the ride in the first place. This show focuses on the Scody 3 Peaks Challenge in Australia, but the lessons apply to any epic adventure you set out to conquer.
SPC084 - Demystifying Sprint Technique with Jonathan Fraley
February 26, 2014 05:00 - 26 minutes - 12.2 MBSprinting is a rare thing in cycling - a skill we can actually practice. Ignoring tactics, positioning and panache - actually learning how to sprint is vital for every racing cyclist, and even non-racers. This episode breaks down the skill of cycling, including how to read your power meter to analyse your sprint.
SPC083 - Pre-Season Checkup: Make Sure You're Ready for Race Season
February 19, 2014 05:00 - 21 minutes - 10 MBThe race season is coming so it's time to get everything in place to start with a bang. This episode covers 5 ways you can prepare your body and your mind, plus some skills for good measure.
SPC082 - How to Manage Your Stress Budget by Jesse Kropelnicki
February 12, 2014 05:00 - 22 minutes - 10.5 MBHow you handle stress on and off the bike are a major determining factor in progressing your natural cycling talents. Ideally you want a year over year increase in the amount of training stress you can handle. All while minimising life stressors, and understanding how the two go together. This episode looks at managing your stress as a whole by making adjustments in high stress times, and assessing how you currently manage your stress.
SPC081 - Valuable Lessons from Brailsford’s Performance Framework
February 05, 2014 05:00 - 23 minutes - 10.8 MBAnother great performance framework to delve into. This time we learn lessons from Dave Brailsford of Team Great Briton and Team Sky. Everything from ensuring clarity to building ethics by sticking to your principles. Plenty of lessons here for the Semi-Pro.
SPC080 - Unlocking the Power of Indoor Group Training with Richard Wharton
January 29, 2014 05:00 - 52 minutes - 24 MBIf solo indoor training isn't your thing - or you're looking for some variety in your winter program then indoor group cycling (in the right place) might give you a motivational and performance boost. This episode discusses how a studio builds their cyclists, and the added benefits of training in a group environment.
SPC079 - 5 Key Cycling Performance Skills
January 22, 2014 05:00 - 27 minutes - 12.9 MBLearn skills to help your performance, not race related but skills you can practice and perfect to improve your performance every time you ride. Things like standing while climbing, sprinting, and breathing.
SPC078 - Managing Your Goals with Accountability
January 15, 2014 05:00 - 24 minutes - 11.3 MBWhen we're in the grind with training, having an accountability system is a great way to stay focussed on what matters. This episode goes through 4 levels of accountability, and how each one can help.
SPC077 - How to Build Your Confidence
January 07, 2014 05:00 - 23 minutes - 10.7 MBConfidence is the gateway to peak performance. Learning how the mind works is a big part of the puzzle, controlling is another story. It a skill that can be learned though. This episode will arm you through solid ideas and exercises to build to confidence to the next level.
SPC076 - Your Guide to Understanding Power Training Metrics
January 01, 2014 05:00 - 32 minutes - 15.1 MBThis week it’s all about the numbers, and their context in a linear periodisation training plan. Depending on how involved you get with your training and analysis, it may all be new to you. But I believe it’s super important to have an understanding of the metrics (even if you’re being coached).
SPC075 - Joe Friel on Periodisation, Champions and Longevity.mp3
December 18, 2013 05:00 - 34 minutes - 15.9 MBJoe Friel is easily one of the most influential coaches and authors in endurance sports. Introducing periodisation to the broader endurance community, as well as other training ideas and metrics. This episode focuses on topics that are relevant to the Semi-Pro to get a bit more of an understanding behind the ideas, and the man that brought them to us.
SPC074 - Winter Cross Training for Cyclists
December 11, 2013 05:00 - 30 minutes - 14.3 MBThis show is dedicated to those that live in snowbound winter climates. I present 4 cycling alternatives to build and maintain aerobic fitness based on a criteria of easy to learn, cheap to start, potential to compete, and easy to access.
SPC073 - 7 High Performance Principles for Cycling
December 04, 2013 05:00 - 23 minutes - 11 MBThese High-Performance principles apply to every competitive cyclist - not just those at the top. These principles will help you understand how to keep developing your cycling to be better year after year.
SPC072 - Prime Cycling Framework by Jim Taylor PhD
November 28, 2013 05:00 - 30 minutes - 13.8 MBIf you take the important mental elements that it takes to be a successful and consistent cyclist and place them in an order from foundation to optimal, then you have Dr Jim Taylor's Prime Cycling framework. I discuss this framework with a sprinkling of my own experience.
SPC071 - The Dangers of Long Term Endurance Exercise
November 20, 2013 05:00 - 19 minutes - 9.1 MBWhat if all the training you do over 7 hours is making your heart and health worse not better. This episode explores the recent findings of Professor James O'Keefe and his study on Extreme Endurance exercise and the possible implications for the Semi-Pro cyclist. Hint: It may surprise you.
SPC070 - Alcohol and Cycling Performance
November 13, 2013 05:00 - 22 minutes - 10.3 MBWe all know deep down that the alcohol we drink is bad for us, but how does it effect your performance on the bike? This episode takes a look at the direct and indirect effect of alcohol on cycling performance, and 2 strategies to help you avoid them.
SPC069 - Next Level Tech A Peek into Cutting Edge PRO Technology
November 06, 2013 05:00 - 32 minutes - 15 MBPRO Directors of Sports Science are digging further into the details to win bike races. This episode digs into the idea of the durable cyclist through the data of crashing and weather.
SPC068 - Cycling Training Camps (or Cycling Holiday) Top Tips
October 30, 2013 04:00 - 24 minutes - 11.3 MBDone right training camps can really benefit your season - but what to watch out for? There are lots of possible pitfalls, from the food to the terrain. Listen in for the best ways to maximise your training camp, and come out kicking arse and taking names!
SPC067 - Constant Improvement Lessons with Dr. Stephen McGregor
October 23, 2013 04:00 - 34 minutes - 15.9 MBConstant improvement is not just the realm of juniors and PROs - the principles definitely apply to all competitive cyclists, no matter where you’re at. Planning in advance, monitoring all aspects of your riding and life outside of cycling, and learning how to overcome setbacks, are all ways to continue cycling at a high level for a long time. Learn from Dr Stephen McGregor about the steps to becoming a PRO.
SPC066 - Training with Intensity Year Round with Chris Harnish
October 17, 2013 04:00 - 33 minutes - 15.3 MBChris Harnish joins us to discuss the idea of training with intensity year round. Which is highly relevant to Semi-Pros because we have limited training time. But also because HIIT and sprint training has scientifically shown to build aerobic fitness.
SPC065 - Testing Restedness : Weekly Monitoring for Cyclists
October 09, 2013 04:00 - 24 minutes - 11.4 MBMaximal testing is mentally draining and can take away from your current training, this makes it difficult to do every week. But what if there was a weekly submaximal test that you could substitute for warm ups before hard workouts, was able to monitor performance, and tell you if you are fatigued and shouldn't continue with the workout. Introducing the LSCT.
SPC064 - 12 Step 'A' Race Performance Planning Process
October 02, 2013 04:00 - 22 minutes - 10.5 MBUnderstanding the exact demands of your event, the past winners and your capabilities is the best way you are training as efficient as possible. I will teach you how to spy on your competitors in Strava to help you win your 'A' race.
SPC063 - How to Pick Your Races
September 25, 2013 04:00 - 22 minutes - 10.3 MBPicking your races is not always about picking the biggest and the best race. The one with the big name, or hard reputation. Being selective could the difference between achieving some goals, maybe some wins, and getting smashed week after week - or even riding your last race season ever! It's about finding your sweet spot, between what you like and what your good at.
SPC062 - How Ageing Affects Your Cycling Performance (and What to Do About It)
September 18, 2013 04:00 - 26 minutes - 12.3 MBIt’s one of those things that you may dread talking about because it represents the slow downward spiral to death. Yes that’s a bit drastic, but I’m going to explore the slowdown of your performance as you get on a bit. And offer 7 ways to slow down your loss of performance.
SPC061 - What Have You Done This Season?
September 11, 2013 04:00 - 22 minutes - 10.3 MBIt’s the most important question to ask yourself when you’re finishing up your season, and looking towards the next. It’s important to carefully assess how your training and racing went this season before you can truly plan for the upcoming year.
SPC060 - Aerodynamic Fit Testing - Is It a Real Option?
September 04, 2013 04:00 - 22 minutes - 10.5 MBAero is the new buzzword - but manufacturers aero claims are worthless to you unless you test them in your own setup. Testing this is now possible - and cheaper - than ever before. But is it worth it? Find out the three most common testing options, including what to look for when testing yourself.
SPC059 - The Role of Genes and Practice in Cycling
August 28, 2013 04:00 - 27 minutes - 12.9 MBYou will never think of talent the same after this episode. I take a look into the role that genetics play in determining your talent, and how much weight should be placed on skills acquisition verses natural ability in cycling.
SPC058 - Solving the Cycling Cramps Prevention and Treatment Mystery
August 21, 2013 04:00 - 28 minutes - 13.1 MBMuscle Cramps - The intense, involuntary contraction of a muscle either during or immediately after exercise. Not only can they be painful, but can shut down your race, ride or celebration. This episode looks at some science based treatments, some no so science based treatments, and how to finally solve the mystery of your cramps to get you riding stronger than ever.
SPC057 - Plotting Your Pace in a Time Trial Race
August 14, 2013 04:00 - 25 minutes - 11.9 MBPacing a time trial correctly can be the difference between winning and losing. Learn how to plot and train for your race based on the types of resistance you are likely to encounter.