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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

61:18

151: Q&A on Heat Acclimatization, Sweat Rates,...

Fast Talk ·

2021/02/18

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 for performance modeling. With Lindsay’s help, today we tackle several questions related to her areas of expertise, including heat acclimatization,

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71:12

150: Are There Benefits to Carbohydrate Manipulation?...

Fast Talk ·

2021/02/11

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 neglect nutritional manipulation. Today, we sit down with one of the top sports nutrition experts to discuss the potential performance gains from

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61:09

149: Q&A on Junior Athletes, PVCs, Supplements, and...

Fast Talk ·

2021/02/04

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? Or does it have an even bigger effect due to substrate depletion and muscle fiber recruitment change? How does this change how I plan my training

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104:01

148: The Causes and Effects of Concussions and TBIs,...

Fast Talk ·

2021/01/28

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. What’s more, there’s a good deal of misunderstanding about what exactly the terms concussion and TBI mean. Are they the same or very different

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74:56

147: What 2020 Taught Us, and the Exciting Places...

Fast Talk ·

2021/01/21

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, and then declare their big, scary goals, races, and rides for 2021. First, looking back. We ask ourselves this question: Despite 2020 being an "off" year

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69:50

146: Cardiovascular Drift, with Dr. Ed Coyle

Fast Talk ·

2021/01/14

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 power. Many causes have been theorized including dehydration, muscle damage, cutaneous blood flow, and mitochondrial efficiency. We’re very excited to

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56:23

145: Q&A on Time-Crunched Athletes, Zone 1 Rides, and...

Fast Talk ·

2021/01/07

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 mountain bike. We also discuss how to change the type of rider you are, and if it can be done, based on a question from a listener who wants to

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104:16

144: The Best of 2020

Fast Talk ·

2020/12/31

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 think are some incredible conversations with exceptional minds in the worlds of physiology, medicine, nutrition, sports psychology, and, of course,

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71:37

143: The Art and Science of Yoga, with Sage Roundtree

Fast Talk ·

2020/12/24

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 stretching or breathing techniques, it can be a powerful tool to aid health and performance. No episode about yoga would be complete without an overview of

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44:13

142: Nutrition Myth Busting on Macros, Carbs, Food...

Fast Talk ·

2020/12/17

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 macronutrients all that matter? Do carbs make you fat? Do you need fancy race food? How do you know if you have a food

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108:55

141: How to create multi-year training plans, with...

Fast Talk ·

2020/12/10

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 two or three years up the road. Whether you’re just starting in endurance sports, or unsure of what 2021 holds, looking through a telescope rather than

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75:35

140: How to set training and performance goals

Fast Talk ·

2020/12/03

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 them into your training. Coach Connor starts us off with a discussion of how to determine your goals, first by performing a season assessment, which feeds

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34:18

139: A New Coaching Model: Creating Better Athletes...

Fast Talk ·

2020/11/26

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 simply pushing through and sticking to the plan. In response to that methodology, we’ve created a virtual performance center, a place for the insightful

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59:21

138: Q&A on Training Without Power, Optimizing Time...

Fast Talk ·

2020/11/19

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 and is able to train between 10-16 hours/week. No power measurements. The athlete's goal is to maximize performance on gravel races—about 100 miles and

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101:24

137: An Introduction to Ultra-Cycling, Bikepacking,...

Fast Talk ·

2020/11/12

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 events which range from 200 kilometers up to 1200 kilometers, as in the case of the granddaddy of them all, Paris-Brest-Paris; and ultra-cycling races like

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48:08

136: Q&A on crank length, power imbalance, injuries,...

Fast Talk ·

2020/11/05

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 comes to imbalances, and what you can do to correct them if they arise. Next we turn our attention to CBD, and address its claimed anti-inflammatory

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79:19

135: The Importance of Sleep, Monitoring Devices, and...

Fast Talk ·

2020/10/29

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. The focus of this episode is not to convince you why sleep is important, but how to monitor and change your sleep, to get the most out of every

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49:11

134: Favorite Workouts of Fast Talk All-Stars

Fast Talk ·

2020/10/22

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 gain a sense of the guest’s philosophy—based on how he or she describes the workout—and the “style” that they bring to the execution and

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95:06

133: Mastering indoor cycling, with Joe Friel, Jim...

Fast Talk ·

2020/10/15

It wasn’t long ago that riding inside was something most of us did only when the weather was bad, or the days too dark, or we were pressed for time. Flash forward to today and indoor cycling is quickly becoming a discipline many people focus on for its own sake. It’s no longer a second-rate alternative. And that’s why, today, we’ll focus entirely on indoor cycling and its many nuances. The author of the famous “The Cyclist’s Training Bible,” Joe Friel has now co-written a new book with Jim

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57:30

132: How to set Strava PRs, with The Pro’s Closet

Fast Talk ·

2020/10/08

In today’s episode, we catch up with our friends at The Pro’s Closet, Spencer Powlison and Bruce Lin, to discuss their recent four-week Strava PR Challenge. In the lead up to their attempts, we helped them with training advice and “race-day” strategy tips. No doubt, this has been an unusual year for cycling. Many of our favorite races were postponed or canceled. And while bikes aren't the most important thing in the world, and public health and safety should always be our priority, as cyclists we

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439 results

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