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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

91:14

131: Balancing science and experience in your...

Fast Talk ·

2020/10/01

How do you, as an athlete, combine your understanding of sport science and your training and racing experience to most effectively map out your training? That question is the basis for today’s episode, one in which we drift between the philosophical and the practical. Essentially, we’ll dissect the different ways science and experience can influence how we train. Where does the science shine? Where does experience come into play? How do we best balance the two? And how can we use so-called

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121:44

CA 19: How to Pedal a Bike, with Colby Pearce and...

Fast Talk ·

2020/09/28

In today’s episode, Colby Pearce, a Steve Hogg Certified bike fitter, sits down with Chris Case, host of Fast Talk, to dissect the minutiae of how to pedal a bike. Saddle position, ankling, dead legged drills, plantar and dorsal flexion of the foot, all of this and much more is unpacked in today’s episode. Learn more about your ad choices. Visit megaphone.fm/adchoices

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88:15

130: The science of breathing, with Dr. James Hull

Fast Talk ·

2020/09/24

You’re breathing, I’m breathing. But neither of us is probably thinking about our breathing right now. Do you ever think about your breathing during your workouts or races? Do you ever wonder if you should be "training" the act of breathing as a skill? Or whether you should do something differently during rest and recovery, or between intervals, or even on long endurance rides? In some ways, breathing is a much-discussed topic—often, however, that’s in the context of meditation or in the practice

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36:10

129: Q&A on weight loss and metabolism, MTB...

Fast Talk ·

2020/09/17

In today’s episode, we formally introduce our new head coach, Ryan Kohler, and put him in the spotlight for a classic Q&A. (Don't worry, Trevor is not going anywhere! He’s merely stuck in isolation amid the tundra of northern Ontario at the moment.) Ryan brings a wealth of experience as both coach and nutritionist after years of working at Carmichael Training Systems, as manager of the University of Colorado Sports Medicine and Performance Center, and while coaching several MTB development teams,

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82:42

128: Roundtable on coaching beginner athletes versus...

Fast Talk ·

2020/09/10

In today’s episode, we’ve assembled a fantastic group of coaches to discuss the differences, similarities, nuances, and challenges of coaching beginner athletes versus veteran amateurs. This episode is filled with myriad topics, all related to the coach-athlete relationship. And it starts by defining some terms. What constitutes a beginner, and a veteran? Can you be a beginner if you’ve ridden for 10 years but don’t know much about how to train? We’ll discuss. What should beginners focus on most

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122:30

127: Overreaching, overtraining, and burnout with Dr....

Fast Talk ·

2020/09/03

This week, our favorite physiologist Dr. Stephen Seiler is back on the program to talk about something that many of us get wrong: the distinction between overtraining, overreaching, and burnout. Often these terms are used synonymously, but there are many nuanced differences between these conditions, and that’s what we’ll explore in today’s episode. We’ll dispel any myths about these terms, point out the scenarios that lead to each, and talk through how to avoid the worst outcomes. While research

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70:39

126: Q&A on fatigue, peaking, returning from injury,...

Fast Talk ·

2020/08/27

We have another fantastic Q&A episode for you today, with a diverse range of questions. Our guest coach this week is Julie Young, who has appeared before on Fast Talk—episode 91, to be exact. Julie is a former professional cyclist turned coach. Her road racing career stretched over a decade with teams including Saturn and Timex. She continues to race today at a very high level across multiple disciplines, and is currently part of the talented team behind the Kaiser Permanente Sports Medicine

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76:55

125: Put it in the big gear—we explore low-cadence,...

Fast Talk ·

2020/08/20

You’ve heard us talk about so-called “big gear” training on the program before. Many of you probably incorporate it into your riding, and for a variety of reasons. What’s surprising is how little research has been done on this low-cadence, high-torque riding. Even the definition of what constitutes “low-cadence” remains hazy. And there are as many ways of incorporating this into your workouts as there are coaches. Threshold, sub-threshold, five minutes, or 20 minutes. There are many possibilities,

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58:00

124: How to map out your season, with Toms Skujins,...

Fast Talk ·

2020/08/13

Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case. Today, we’re digging into the archive for some season-planning knowledge. Why now when our seasons have been demolished? Because it’s never too early to start soaking in the wisdom of seasoned veterans on how to best map out any season, particularly next year’s. Trevor did several great interviews with four top pros—Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse—for an

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118:31

123: Performance gains and adaptations from fasted...

Fast Talk ·

2020/08/06

Have you ever woken up early in the morning to go for a ride, skipped breakfast, and thought, “I wonder if that was bad for my training? Or maybe it was good?!” In today’s episode, we try to decipher if there are any advantages or disadvantages to occasionally riding, or exercising in general, in a fasted state. What does “fasted” actually mean, in this context? How’s that help, or hurt, my training? How conclusive is the evidence? And how often should I do it? Those are just some of the questions

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75:59

122: Mission impossible: determining your true threshold

Fast Talk ·

2020/07/30

Today, Coach Connor and I discuss something that comes up nearly every time we receive an email from one of our devoted listeners, from you. (By the way, please keep sending us questions and voice memos—we love them.) So, what is it that is nearly universally included in every piece of correspondence we receive? Well, it’s some indication of a listener’s “threshold.” Often that figure is stated as if it is an absolute or as if it’s 100-percent accurate. And that’s what we want to address

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103:06

121: Should you build the best engine or focus on...

Fast Talk ·

2020/07/22

Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case. I’ll set the stage for today’s episode with an analogy. And apologies to those of you who don’t enjoy our car engine analogies; alas, we’re sticking with it on this episode. We ask the simple question: Which has the greatest chance of consistently producing the best performances: a powerful, finely-tuned, race-inspired engine—take your pick from Ferrari, Porsche, BMW, and especially if

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67:18

120: Q&A on FTP testing, structuring recovery weeks,...

Fast Talk ·

2020/07/16

Hello and welcome to Fast Talk, your source for the science of cycling performance! I'm your host Chris Case, and today Coach Connor and I are joined by Coach Steve Neal of The Cycling Gym, which now resides exclusively in the virtual world: https://online.thecyclinggym.com/. Let’s get into the questions. Our first question comes from Dan S., as a follow-up to episode 113 on recovery period lengths: “What do you make of the FTP test protocols that call for a 5-minute maximal effort followed by a

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53:47

BONUS: Anatomy of a Good Cycling Shoe, Cycling in...

Fast Talk ·

2020/07/10

Which cycling shoes should I buy? This may seem like a straightforward question. But the better thing to ask is: Which shoes are right for my feet? If you’ve been a professional cyclist with extensive experience as a bike fitter, like show host Colby Pearce, the answer to that more complex question becomes an hour-long podcast, filled with the nuances of human anatomy. There are several questions about your physiology and biomechanics that need to be answered before you can select the ideal shoe for

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108:54

119: How to use data to make better training...

Fast Talk ·

2020/07/09

Today we’re taking a good long look at training metrics. We’ve released previous episodes on how to use different numbers, what many of them mean, and how they’re calculated. Today, we tie it together into one package, with a master of data analytics, Tim Cusick, who is not only the product leader for TrainingPeaks’ WKO platform, but also an elite cycling coach of athletes including Amber Neben and Rebecca Rusch. As Tim likes to say, if each ride you do is a single note, to get the most out of your

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77:31

118: Q&A on sweat rates, going polarized for ’cross,...

Fast Talk ·

2020/07/02

In today’s Q&A episode we invited coach and co-owner of Forever Endurance, Grant Holicky, to join us for a lengthy discussion on a myriad of topics. First, we converse about sweat rates. Ernest Boskovic references our discussion in episode 111 with Dr. Cheung, and asks several intriguing questions. (It makes us believe we’ll soon invite Dr. Cheung back to the program for a full episode on the subject.) Here are a few of Ernest’s questions: What is the relationship of sweat rate to intensity? What

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101:37

CA 07: Jonathan Vaughters, CEO of EF Education First...

Fast Talk ·

2020/06/30

Long-time friends, training partners, and competitors, Jonathan Vaughters and Colby Pearce have a deep racing history and relationship. With decades of experience in pro cycling, they have gained many insights about training, coaching, and the trajectory of the sport. Colby and JV first discuss their early training techniques, taught to them by their first cycling coach, Adrie Van Diemen, a Dutch exercise physiologist now with UAE Team Emirates. Many of the techniques are now considered to be

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84:00

117: Cornering and Descending with Emile Abraham

Fast Talk ·

2020/06/25

Today we’ll hit the subjects of cornering and descending from many sides. Our main guest is Emile Abraham, who has racked up numerous wins because of his cornering and descending prowess, having grown up riding the twisty, steep roads of Trinidad and Tobago. Also in today’s episode, we hear from our friend and podcast colleague Colby Pearce, Petr Vakoc of the Alpecin-Fenix pro team, professional mountain biker Payson McElveen, and Kristen Legan, a coach and former cycling tech editor. Learn more

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70:06

116: Q&A on the art of listening to your body,...

Fast Talk ·

2020/06/18

In today’s episode, we’ve invited Rambleur Rising coach and elite gravel racer Kristen Legan to help answer your many insightful questions. To give you a broader range of coaching opinions, Kristen joins Trevor and me to talk about the art of listening to your body, ketogenic diets, glucose transport, and much more. Learn more about your ad choices. Visit megaphone.fm/adchoices

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150:38

115: The MTB episode starring Payson McElveen, Geoff...

Fast Talk ·

2020/06/11

We're all about off-road today! Our all-star MTB lineup includes: - Payson McElveen, 2x cross-country marathon Ntl. champ & host of The Adventure Stache podcast - Geoff Kabush, 3x Olympian, 9x World Cup podium finisher & 9x Canadian cross-country Ntl. Champ - Joe Lawwill, raced MTB as a pro for 10 years & is now Shimano’s North American MTB marketing manager as well as an MTB skills coach - Steve Neal, former Canadian Ntl. MTB coach & co-owner of The Cycling Gym (online.thecyclinggym.com/) Learn

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