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PODCAST

Fast Talk

The Fast Talk podcast offers the best guides to cycling performance and endurance sports training from world-class experts. Cohosted by cycling coaches and sport scientists Trevor Connor and Rob Pickels, Fast Talk episodes feature fascinating conversations with world-class experts discussing the endurance sports topics they know best: the best ways to train, effective workouts, questions on polarized and interval training, sports nutrition, physiology and recovery, and sport psychology. Fast Talk

health & fitness

All Episodes

45:51

191: Q&A on Thanksgiving Mind Games, Jan Ullrich...

Fast Talk ·

2021/11/24

This first question we’ve saved for this special occasion. Brenda Castile from Essex, Connecticut, writes: “Thanksgiving! I love it. I love the food, I love the drinks, I love the desserts. I love being around family. All of which means I’m exposed to calories and germs, a cyclist’s worst nightmare. And, as usual, it comes just a couple of weeks before I want to be at my best for the finale of ‘cross season. So, how can I have my cake and eat it too? How does someone who takes the sport seriously,

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96:19

190: Is Perceived Exertion the Most Important Metric?

Fast Talk ·

2021/11/18

There are many ways to measure intensity. This is an episode about the one that is often forgotten: RPE. Perceived exertion is a standardized way to classify a subjective feeling. We've touched upon RPE in many episodes, often referring to the fact that top pros all know "the feel." Today, we argue that the metric of feeling—perceived exertion, RPE, sensations, whatever you call it—is in many ways the most important metric. Yes, we're arguing that it is even more important than power and heart

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65:23

189: Bike Fit Methodology, with Dr. Andy Pruitt,...

Fast Talk ·

2021/11/11

In the beginning, a bike fit would include a guy at a bike shop with a plumb line and a theory. Now, bike fit is a full-fledged science with video cameras, 3D models, and a greater understanding of human anatomy and physiology as it pertains to cycling. In part 2 of our bike fit discussion, we’ll explore the practical implications of bike fit, from the debate over aerodynamics versus power to our guest’s feelings about technology versus experience and intuition, and many other subjects, generally in

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61:13

188: Nerd Lab: FTP, VO2max, and Sprints within LSD

Fast Talk ·

2021/11/04

Exercise physiologist Rob Pickels returns to Fast Talk to out-nerd Coach Trevor Connor as they discuss new scientific research in sport science. Though the findings of these studies may not always directly apply to your weekly training plan, understanding the questions that have been asked by physiology researchers can give you context about what is known and knowable by science as it relates to human performance. In case you missed our last Nerd Lab episode, check out Fast Talk episode 172:

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56:03

187: Bike Fit Philosophy, with Dr. Andy Pruitt, Colby...

Fast Talk ·

2021/10/28

Bike fit was once purely a quote-unquote “philosophy.” In the old days, you may have experienced getting a so-called fit by a guy at a bike shop with a plumb line and a theory. Now, bike fit is a full-fledged science—there are video cameras everywhere, 3D modeling, and so on. That being said, it’s a science that is still influenced by philosophy—what each fitter brings to the exam and analysis that impacts his or her perspective. Today, we’ve gathered three of the great minds in bike fit to discuss

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36:27

186: Q&A on Intensity within LSD Rides, Finding a...

Fast Talk ·

2021/10/21

Our guest coach for this episode is Rab Wardell, owner of Wardell Cycle Coaching, who competed at the mountain bike marathon world championships for Team GB in 2021 and, in 2020, set the fastest known time (FKT) for the West Highland Way in the Highlands of Scotland. (Check out the film here, which was selected for the prestigious Banff Film Festival in 2021.) Rab helps us answer questions on whether adding some intensity to your long, slow distance rides are detrimental to training adaptations, how

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113:58

185: Comparing Training Methods Across Endurance...

Fast Talk ·

2021/10/14

While the Fast Talk podcast was originally geared toward cycling, many of the concepts we discuss can be applied across all endurance sports. After all, human physiology remains the same whether we’re talking cycling, running, rowing, or cross-country skiing. Today we’re joined by someone who has a broad understanding of endurance sports, not only because he’s studied human physiology in the lab for decades, but he’s also worked with athletes across a broad range of athletic pursuits and

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65:31

184: Q&A on Triathlon, Running, GI Distress, and Knee...

Fast Talk ·

2021/10/07

Joe Gambles has been racing triathlon professionally for nearly 25 years and has been coaching for the last seven years. We've gathered many of our triathlon-specific questions for the right athlete and coach—and Joe fits that bill. Training distribution This question comes from Frank Bastion in Bellingham, Washington. He writes: “I’m new to triathlon, but have a decent background in other endurance sports including running, which I did for five-plus years competitively. I haven’t yet hired a coach

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82:17

183: Developing Youth Athletes, with USA Cycling’s...

Fast Talk ·

2021/09/30

Young athletes have a host of concerns outside of sport that make their development a unique, challenging undertaking. While they can often be sponges for new information, skills, and techniques, they are also dealing with complex stressors and pressures—in many ways they are more vulnerable than their adult counterparts. Today we discuss ways to develop young athletes with Alec Pasqualina, USA Cycling’s Director of the Olympic Development Academy, or ODA. While he willingly admits he doesn’t have

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47:55

182: Q&A on Polarized Training, Ramping Down Your...

Fast Talk ·

2021/09/23

With the help of Rebecca Gross, owner of 3six0 Performance, we field questions on polarized training, how to effectively close out a season, whether you can ruin workouts with indulgences or poor sleep, and how to get the most out of spin class. Before Rebecca began coaching, she was an accomplished cyclocross and mountain bike racer. She was the 2012 Cyclocross Masters World Championships in Louisville, Kentucky and has twice won the collegiate mountain bike short track national championship. She

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96:42

181: Riding the Edge in Cyclocross, with Stephen Hyde

Fast Talk ·

2021/09/16

Today we’re talking cyclocross, a discipline that is as demanding as it is rewarding and educational. Because there are so many variables in ’cross, athletes are constantly being challenged and consistently faced with new opportunities to learn and progress. Whether that’s the engine or the skills. Whether that’s strength, power, finesse, or off-the-bike prowess. In cyclocross, you’re always on the edge, and that’s the focus of today’s episode. The short-duration, high-intensity nature of

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59:04

180: Transformative Endurance Challenges

Fast Talk ·

2021/09/09

In 2021, four of us on the Fast Talk Labs staff—our producer Jana, Head Coach Ryan, Trevor, and me—chose an N1 Challenge. You’ve hopefully heard us speak about it previously on the show. It was meant to be an experiment of one—each of us—offering lessons for all, particularly you, the listeners. Today, we explore that last bit, those “lessons for all” that each of us gained from our respective events. The most common term used to describe our events was “transformative...” That’s a big

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88:08

179: Do You Need a Mentor? With Coach Connor’s...

Fast Talk ·

2021/09/02

If you’ve listened to Fast Talk for any length of time, you’ve likely heard the name Glenn Swan. That’s because Glenn was Coach Connor’s first and, arguably, most influential mentor in the sport of cycling. Trevor has gone so far as to say that without Glenn’s influence, he probably would not have become the cyclist he became. Thus, Trevor often refers to lessons he learned from Glenn on the show. We’re excited to have Glenn on this episode to discuss many facets of mentoring,

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88:53

178: The Good, the Bad, and the Ugly of Chronic...

Fast Talk ·

2021/08/26

CTL. Chronic Training Load has rapidly gained in popularity among endurance athletes, but how well understood is this complex metric? Today we discuss the benefits of CTL, as well as the issues that can arise if too much stock is placed in this one number. CTL can tell you the general level you’re at, and more importantly, it can indicate trends in your training and help direct your training plan. But is this little acronym quickly replacing FTP as the metric of reference? Indeed, many people

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79:03

177: Exploring Heat Stress and Heat Stroke, with Dr....

Fast Talk ·

2021/08/19

In June, Trevor went to Moab for what he thought would be a nice vacation filled with mountain biking with friends. It turned into a stressful, harrowing experience when one friend was evacuated to the hospital by helicopter, and Trevor was left wondering if he’d live. No, it wasn’t from a crash. It was all about the heat that day. Trevor’s friend had suffered heat stroke. Or was it heat stress? Ultimately, the trip made Trevor wonder what he could have done differently. Thus, we found experts to

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46:56

176: Q&A on Training Zones, Cyclocross, Weekly...

Fast Talk ·

2021/08/12

With the help of Alec Donahue, the senior coach at Cycle-Smart who has worked with some of the best American cyclocross racers, including Jeremy Powers, Stephen Hyde, and Ellen Noble, we dive into questions on training zones and whether we're being duped by them; beer and bike culture and its effect on recovery and performance; effective methods for transitioning to cyclocross season; 'cross skills; and weekly planning for time-crunched athletes. Duped by zones? This question comes from Brian

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91:31

175: Lessons on Race Targeting, Goal Setting, and...

Fast Talk ·

2021/08/05

When you watch the Olympics, do you think about the dedication, sacrifice, and risk that it takes to focus on such a big event, one that takes four years to prepare for? The pressure is immense. Is it worth it? When we invited Olympians Svein Tuft and Errine Zarsadias (you may remember her as Erinne Willock from her racing days) to join us on Fast Talk, we intended to discuss whether it was wise to focus on a single big race—for example, that Olympic Games or world championship race, or, for the

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36:07

174: Q&A on Travel and Training, CTL, Race Prep, and...

Fast Talk ·

2021/07/29

With the help of Kendra Wenzel, co-founder and head coach at Wenzel Coaching, we field questions on how to manage training when you have a busy travel schedule, when to get intensity during the week before a race, incorporating big gear work into your LSD rides, and knowing when to push through or when to pull the plug on a workout. Travel and trainingThis first question comes from Steve Herman in Dayton, Ohio. He writes: “I recently took a new job that requires a significant travel schedule

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86:12

173: Is Weight Management as Simple as Calories In,...

Fast Talk ·

2021/07/22

For a long time, weight loss and weight management strategies have focused on counting calories. The question we ask in today’s episode is: Does that work? That is, if you count accurately, will it predict your weight loss or gain? To answer these questions, we pit two theories against each other. On one side, there is the argument that you can’t break the laws of thermodynamics, and therefore a calorie is a calorie is a calorie, and you just need to know what goes in your body and how it gets

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76:37

172 :Sprinting, Overtraining Your Cells, Durability:...

Fast Talk ·

2021/07/15

Rob Pickels is the Advanced Development Project Manager at PEARL iZUMi, but more importantly, he can out-nerd Trevor as you'll hear in today's deep-dive into some new scientific research in sports physiology. Even though the findings of one of these studies may not appear to directly apply to your weekly training plan, understanding the questions that have been asked by scientists can hopefully give you context into what is known and knowable by science as it relates to human performance. Trevor

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439 results

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