Fast Talk

420: Cycling Race Craft and Tactics with Chris Horner

23 Apr 2026

Contributed by Lukas

We sit down with one of the smartest bike racers of his day, and the oldest grand tour winner, to hear stories of what it takes to win bike races and...

419: How to Lose Weight in Season Without Hurting Performance

16 Apr 2026

Contributed by Lukas

Registered Dietician Andrea Schwartz talks with us about how she works with athletes in-season to hit their weight goals while not getting themselv...

418: Potluck Discussion – When Racing Data Doesn’t Match Training, Muscle Memory, and Just How Much Aerodynamics Have Changed Cycling

09 Apr 2026

Contributed by Lukas

In this week’s potluck episode, we discuss what to do when your racing data isn’t what you’d expect based on the numbers you see in training; w...

417: What Makes the Pedal Stroke So Unique, and Why Strength Training Is So Important

03 Apr 2026

Contributed by Lukas

Functional training expert Dr. Stacey Brickson joins us to explain why no other sport movement is like the pedal stroke and, more importantly, why t...

416: Setting the Example for Youth Development with NICA

26 Mar 2026

Contributed by Lukas

NICA serves all juniors, from future Olympians to kids borrowing their neighbor's bike. We talk with two leaders at NICA about how they balance...

415: The 5 Most Important Things to Know About Nutrition

19 Mar 2026

Contributed by Lukas

We distilled decades of experience into the most impactful nutrition concepts for athletes. Learn more about your ad choices. Visit megaphone.fm/ad...

414: Fast Chats — Navigating Complex Injuries, and Evidence that Hormonal Changes Don’t Degrade Performance

12 Mar 2026

Contributed by Lukas

We discuss how to find solutions when you’re dealing with injuries without an obvious cause, then we review new research that demonstrates ...

413: The Critical Roles of Inflammation, the Immune System, and the Gut in Performance, with Dr. Fred Chaleff

05 Mar 2026

Contributed by Lukas

A healthy gut and appropriate inflammation are critical to our training, but finding the right balance is challenging. Cardiologist Dr. Fred Cha...

412: Zwift’s Next Chapter in Training and Racing

26 Feb 2026

Contributed by Lukas

Zwift revolutionized indoor training, but they didn’t stop there. We talk with Nick Kalkounis and Ryan Cooper about both the history and futur...

411: Dissecting Training Zones with Siren Seiler and Dr. Stephen Seiler

19 Feb 2026

Contributed by Lukas

Based on their recent research article, the Seilers discuss the proliferation of training zone systems and compare them to the highly touted No...

410: Exploring the New UCI Consensus Statement on Supplements

12 Feb 2026

Contributed by Lukas

Some of the top sports physiologists in the world, led by Dr. Louise Burke just wrote the UCI’s position on supplements. Lead author Jamie Whitfie...

409: Fast Chats – New Research Challenging Whether We Should Do Efforts on Our Long Base Rides

05 Feb 2026

Contributed by Lukas

Purists say never do efforts on long base rides, but recent research is challenging whether a few efforts really do any harm. More importantly, can d...

408: Potluck Discussion - The Value of Average Power, Sustaining What Works Season to Season, and Our VO2max Ceiling

29 Jan 2026

Contributed by Lukas

In this week’s potluck episode, we discuss when and how to best use average power from our rides, whether there’s a ceiling to our VO2max capaci...

407: Reclaiming Success Through Mattering, Connection, and Purpose in Competitive Sports, with Sonya Looney

22 Jan 2026

Contributed by Lukas

Mattering is the experience of adding value and feeling valued, both to the self and interpersonally. It's the feeling of being seen, heard, valued...

406: Tech vs. Wild – How Augmented Reality, GPS, and Other Technologies Are Reshaping the Way We Adventure, with Chris Burkard

15 Jan 2026

Contributed by Lukas

Technology has penetrated deep into the wilds of the world, be it with GPS, satellite communications, drones, or other forms of gadgetry. Adventure ...

405: Top Coaches Share Strategies on Base Training with Limited Time

08 Jan 2026

Contributed by Lukas

The truth about base training for time-crunched cyclists—what to cut, what to keep, and what actually moves the needle.  Learn more about your ad...

404: How Much Protein Do Endurance Athletes Need?

01 Jan 2026

Contributed by Lukas

One of the Top Experts in the world on protein joins us to talk about why athletes need protein and whether we’re getting too much or too little. ...

403: Celebrating American Cycling Success in 2025, with Jim Miller

25 Dec 2025

Contributed by Lukas

Across cycling disciplines, American riders male and female had exceptional success. USA Cycling’s Chief of Sports Performance details the high...

402: Fast Chats - Which Nutrition Gadgets are Worthwhile, Plus Health Impacts of Caffeine and Carbs

18 Dec 2025

Contributed by Lukas

Athletes can now perform sweat analysis, check skin temperature, and monitor insulin in the field. But should they? We review the latest in nutrition ...

401: The Further Initiative — What Female Ultra Research Is Teaching Us About Fueling, Recovery, and Performance

11 Dec 2025

Contributed by Lukas

This episode highlights the Further Initiative — a groundbreaking research project on female ultra-endurance athletes conducted in partnership with ...

400: The Past, Present, and Future of Sport Science with Drs. Louise Burke, Stephen Seiler, and Iñigo Mujika

04 Dec 2025

Contributed by Lukas

For our 400th episode we invited three of the most prominent names in exercise physiology to discuss where we are and where we’re going in endu...

399: Potluck Discussion - Is There a Ceiling, Value of Wintering, and Alternative Training

27 Nov 2025

Contributed by Lukas

In this week’s potluck episode, we discuss whether there is a true ceiling to our potential, whether there’s a value in “wintering” or tak...

398: Creating Nutritional Training Plans, with MetPro’s Angelo Poli

20 Nov 2025

Contributed by Lukas

As athletes, we understand the need for training plans, but have you ever considered applying the same principles to your nutrition? This epis...

397: Fast Chats: Rethinking Injury Risk and Longevity—Evidence That Defies Convention

13 Nov 2025

Contributed by Lukas

Two new studies challenge common assumptions: intensity may matter more than volume for healthy aging, and triathlete injury patterns aren’t wha...

396: Neck Pain in Cyclists - Mechanics, Fit, and Clinical Insight

06 Nov 2025

Contributed by Lukas

Experts in medicine, biomechanics, and physical therapy join Dr. Griffin McMath and Trevor Connor to decode the causes of neck pain in cyclists and th...

395: The Difference Between Efficiency and Economy, and Why You Should Care

30 Oct 2025

Contributed by Lukas

Dr. Ray Browning joins us to answer a question that even some exercise physiologists get wrong: what is the difference between efficiency and econo...

394: Teaching Parents to Better Support Their Child-Athletes

23 Oct 2025

Contributed by Lukas

We talk with Dr. Jennifer Harris about the critical role that parents play in junior athlete development, and why that role is too often ign...

393: Fast Chats - How Endurance Athletes Cope with Pain

16 Oct 2025

Contributed by Lukas

We unpack what pain really means in endurance sport and how ultra-athletes use interoception, mindset, and adaptive coping (vs. maladaptive spirals)...

392: Potluck Discussion - Altitude Downsides, Fatigue Weeks with Limited Time, and the Auto-Pause Debate

09 Oct 2025

Contributed by Lukas

In this week’s potluck episode, we discuss whether there are issues with coming down from altitude, how to do a fatigue week with limited time, an...

391: How to Use Physiological Data to Determine the Work You Should Do

02 Oct 2025

Contributed by Lukas

Physiologist Jared Berg talks with us about how he uses both in-lab and on-the-road testing to determine what type of work an athlete should focus o...

390: Exploring the Mindset and Training of America’s Most Accomplished Nordic Skier, Jessie Diggins

25 Sep 2025

Contributed by Lukas

No American skier has rewritten the record books like Jessie Diggins. She’s figured out how to take down the Norwegians at their strongest sport—...

389: Fast Chats - Should We Be Reconsidering Zone 2 Training

18 Sep 2025

Contributed by Lukas

Zone 2 training has become all the rage, but a 2025 review is taking a step back and questioning whether it really produces the gains we thought it do...

388: The Good, The Bad, and The Ugly Trends in Training Software

11 Sep 2025

Contributed by Lukas

TrainingPeaks CEO, Lee Gerakos, joins us to discuss the current trends in training software and where he thinks they are going.  Learn more about you...

387: Preparing for Cyclocross Race Day, with Adam Myerson

04 Sep 2025

Contributed by Lukas

Cyclocross veteran Adam Myerson shares the essential race-day strategies—covering equipment, course inspection, warm-up, nutrition, and tactics—th...

386: The Psychological Impact of Overtraining

28 Aug 2025

Contributed by Lukas

We talk with Dr. Kristen Dieffenbach about the psychological indicators of overtraining, which can often be the more dynamic signs for athletes and co...

385: Potluck Discussion - Fatigue Training, Impact of Pregnancy, and Athlete Parents

21 Aug 2025

Contributed by Lukas

In this week’s potluck episode, we discuss the value of training fatigued, how to support a pregnant athlete, and what we can learn from parents ...

384: The State of Gravel Racing, with Alexey Vermeulen and Ben Delaney

14 Aug 2025

Contributed by Lukas

We’re joined by the Michigan-born gravel racer and the longtime cycling journalist to explore the good, the bad, and the ugly of gravel racing and r...

383: Longevity and Biomarkers of Performance

07 Aug 2025

Contributed by Lukas

In this episode, we take a critical look at the longevity movement and explore the most valuable—yet elusive—biomarkers for athletes. Learn more a...

382: Can We Resurrect the American Road Race Scene?

31 Jul 2025

Contributed by Lukas

Leipheimer talks with our team about how a new racing model used at the Levi Fondo may be the future of domestic racing.  Learn more about your ad ch...

381: The Synergistic Power of Training Your Brain, with Dr. Scott Frey

24 Jul 2025

Contributed by Lukas

We’re joined by neuroscientist Dr. Scott Frey as we explore the effects of mental fatigue and brain endurance training on performance.  Learn more ...

380: Durability: The Fourth Pillar of Aerobic Fitness

17 Jul 2025

Contributed by Lukas

Coaches have known about the importance of durability for years, but researchers are only just starting to catch up. We discuss why it is the fourth p...

379: Why Researchers, Coaches, and Athletes Need to Work Closely Together

10 Jul 2025

Contributed by Lukas

We talk with Dr. Michael Kennedy about his work trying to bridge the knowledge-practice gap between researchers and practitioners Learn more about you...

378: Potluck Discussion - Lessons Learned, Comparing Intervals, and Is All Base the Same?

03 Jul 2025

Contributed by Lukas

In this week’s potluck episode, we discuss lessons learned from big events, the difference between over-under's and true HIIT intervals, and whether...

377: When Is Our Interval Work Too Much?

26 Jun 2025

Contributed by Lukas

Brent Bookwalter talks with us about the importance of balancing physical and mental resources to get our workouts just right.  Learn more about your...

376: Too Little Protein? Too Much Sodium?

19 Jun 2025

Contributed by Lukas

Two nutritional trends have serious health and performance consequences. We discuss the why, what, and how of protein and sodium intake. Learn more ab...

375: Comparing the Top Nutrition Apps for Endurance Athletes

12 Jun 2025

Contributed by Lukas

In this episode, we explore how endurance athletes and coaches are using today’s top nutrition apps—and what to consider before relying on them. L...

374: The Impact of AI on Training Prescription, with Dr. Paul Laursen

05 Jun 2025

Contributed by Lukas

The world of AI is changing extraordinarily fast. We spoke with Dr. Paul Laursen about the current challenges and developments of the technology.  Le...

373: The Revolutionary Work of Dr. Hans Selye

29 May 2025

Contributed by Lukas

Dr. Stephen Seiler joins us to talk about one of the biggest influences on his own work, Dr Hans Selye who's been called the Einstein of the biologica...

372: Coffee, Gels, and the Jitters: Using Caffeine Without Overdoing It

22 May 2025

Contributed by Lukas

In this episode we explore the science of caffeine in endurance sports—when it helps, when it doesn’t, and how to use it wisely. Learn more about ...

371: Potluck Discussion - Is More Better, Training for Time Trial Series, and Dream Research

15 May 2025

Contributed by Lukas

Our hosts talk about why we shouldn’t believe that more is always better, how to build a weekly time trial series into your training, and what resea...

370: Our Deep Dive on the Norwegian Method

08 May 2025

Contributed by Lukas

We talk with Brad Culp, author of “The Norwegian Method,” about the main tenets of the training philosophy, as well as who should and shouldn’t ...

369: How Coaches and Athletes Interact with Data

01 May 2025

Contributed by Lukas

Mollie Brewer joins us to discuss how we interact with data – which can say as much about coaches and athletes as the data itself. Learn more about ...

368: Are Shorter Cranks Faster?

24 Apr 2025

Contributed by Lukas

On this episode, Lennard Zinn shares his decades of experience and experimentation to help answer the question of whether shorter cranks are better. ...

367: Podcast Swap — Body Composition, Performance, and the Dangers of Under-fueling, from the TriDoc Podcast

17 Apr 2025

Contributed by Lukas

This week, we share an episode from the TriDoc Podcast. Host Jeff Sankoff is joined by dietitian Alex Larson and coach Juliet Hochman to explore the c...

366: Balancing the Principles of Training with Triathlon

10 Apr 2025

Contributed by Lukas

The TriDoc Jeff Sankoff joins us to talk about how to still apply the principles of supercompensation and progressive overload in a sport as complex a...

365: Potluck Discussion - Athlete Autonomy, Training Different Bikes, and the Importance of Skincare

03 Apr 2025

Contributed by Lukas

In this week’s potluck episode, we discuss the balance of athlete autonomy versus prescription, how to balance training with multiple types of bikes...

364: How to Help Your Body Fit Better on the Bike with John Howard

27 Mar 2025

Contributed by Lukas

We talk a lot about fitting your bike to your body, but there’s a lot you can do to keep your body healthy and help it fit in a more powerful positi...

363: Why Breathing Frequency May Become Our Best Measure of Training Stress

20 Mar 2025

Contributed by Lukas

Dr. Stephen Seiler joins us to talk about his new project developing a breathing frequency measure and why it may match up better with perceived exert...

362: How to Make Interval Work Motivating

13 Mar 2025

Contributed by Lukas

Our team of coaches got together and discussed why we do intervals, how to execute them, and most importantly, how to make them more fun. Learn more a...

361: Examining a Critical Meta-Analysis of Training Distribution Models

06 Mar 2025

Contributed by Lukas

Dr. Michael Rosenblat joins us to discuss the largest meta-analysis comparing distribution models that he wrote with Dr. Stephen Seiler.  Learn more ...

360: Potluck Discussion: First Conversation, Doing Cadence Work, and Training with a Group

27 Feb 2025

Contributed by Lukas

In this week’s potluck episode, we discuss what coaches should look for in their first conversation with an athlete, how to best do cadence work on ...

359: Do Women Athletes Need Zone 2 Training?

20 Feb 2025

Contributed by Lukas

Recently, some prominent researchers have suggested that women need far less zone 2 training than previously thought. Physiologists Julie Young and Dr...

358: How to Use—and Not Use—HRV in Your Training

13 Feb 2025

Contributed by Lukas

We talk with HRV expert, Dr. Brad Lichtenstein, about the value of HRV in training, what it does and doesn’t show, and what to be careful of when yo...

357: Progressive Overload Is Critical But Does It Have a Limit?

06 Feb 2025

Contributed by Lukas

Coach Isaiah Newkirk joins us to talk about why progressive overload is so important to training, and how we can continue to get gains when we can’t...

356: The Importance of Maintaining Muscle Mass with Jared Berg

30 Jan 2025

Contributed by Lukas

Fast Talk’s head physiologist details why it’s important to maintain muscle mass as an endurance athlete, and how to do it even when trying to los...

355: Potluck Discussion: Finding the Right Plan, Virtual Base Training, and U.S. Cyclocross

23 Jan 2025

Contributed by Lukas

We discuss how to find the right plan for you, using virtual training platforms in the base season, and the state of U.S. Cyclocross. Learn more about...

354: How Homeostasis Explains Everything

16 Jan 2025

Contributed by Lukas

In this summary episode we discuss how homeostasis is at the core of almost every function in our bodies, including how we train and stay healthy. Lea...

353: The Power of Motivational Interviewing, with Dr. Jeff Breckon

09 Jan 2025

Contributed by Lukas

Dr. Jeff Breckon discusses motivational interviewing concepts and techniques to empower coaches to better effect change in their athletes. Learn more ...

352: The Four Fitness Foundations of Mobility, Flexibility, Stability, and Strength

02 Jan 2025

Contributed by Lukas

We talk with coach and physiologist Dr. Stacey Brickson about the importance of off-the-bike work, not just for performance but longevity and health. ...

351: Drawing Ethical Boundaries in the Coach-Athlete Relationship

26 Dec 2024

Contributed by Lukas

Dr. Kate Bennett discusses ethical boundaries, dual relationships, and power imbalances that both coaches and athletes should be aware of. Learn more ...

350: How to Set Strava Records on the Most Famous Climbs in the World

19 Dec 2024

Contributed by Lukas

Jack Burke tells us how he trained and raced record-setting climbs on Alpe d’Huez, the Stelvio, and the Mortirolo.  Learn more about your ad choice...

349: Potluck Discussion: Sacrifices, Initial Season Workouts, and Over-Communication

12 Dec 2024

Contributed by Lukas

Our hosts talk about whether it is better to be balanced or pursue something fully, good workouts to start the season out, and how much communication ...

348: How to Find Your Motivation in the Early Season

05 Dec 2024

Contributed by Lukas

Our team talks with pro riders Madigan Munro and Noah Granigan about how they find motivation to train and stay fit when their next race is a winter a...

347: Favorite Workouts—Off-the-Bike Edition!

28 Nov 2024

Contributed by Lukas

We hear from Fast Talk all-star guests like Dr. Andy Pruitt and Stacey Brickson about their favorite off-the-bike workouts. Learn more about your ad c...

346: The Effect of Virtual Training on Coaches and Athletes, with Robbie Ventura

21 Nov 2024

Contributed by Lukas

Training is becoming increasingly virtual. We discuss with Velocity owner Robbie Ventura how to maximize athlete and coach interactions in this new on...

345: Why Our Gut Microbiome Is Important for Performance and Recovery

14 Nov 2024

Contributed by Lukas

We talk with Julie Ann Davey about the bacteria in our gut and how the composition of our microflora affects everything in our bodies, including our p...

344: The Role of Nutrition in Optimizing Mental Performance

07 Nov 2024

Contributed by Lukas

We shine a light on an oft-overlooked aspect of athletic success: using nutrition for optimal mental performance, especially for endurance athletes. ...

343: How to Fuel for Health

31 Oct 2024

Contributed by Lukas

There’s an important difference between fueling for performance and fueling for health. In today’s episode, Dr. Mikki Williden and Dr. Paul Laurse...

342: How to Set Yourself Up for a Successful New Season

24 Oct 2024

Contributed by Lukas

Learn more about your ad choices. Visit megaphone.fm/adchoices

341: Potluck Discussion: Hobbies as Training, Returning from Injury, and Off-Season Workouts

17 Oct 2024

Contributed by Lukas

Our host regulars discuss when an unplanned activity—such as commuting—becomes training, how to adjust for an event when returning from injury, an...

340: Norwegian Method or Just Good Holistic Practice? With Dr. Stephen Seiler

10 Oct 2024

Contributed by Lukas

Dr. Seiler explains what we can and can’t take from the Ingebrigtsen brothers and from the Norwegian approach to training in general. Learn more abo...

339: How Our Muscles Adapt, with Dr. Brendan Egan

03 Oct 2024

Contributed by Lukas

Dr. Brendan Egan joins our hosts to explain what happens in our muscles after a hard training session that causes us to get stronger and faster.   L...

338: Nutrition Needs of Junior Endurance Athletes

26 Sep 2024

Contributed by Lukas

Our hosts talk with Jared Berg about the nutrition needs of development athletes and whether they should eat differently from their adult counterparts...

337: End-Season Form, CX Race Fueling, and Getting to the Top Too Fast?

19 Sep 2024

Contributed by Lukas

We discuss a host of questions, from how to get a little more out of your form in autumn, to fueling needs for short races like cyclocross, and why so...

336: How to Train Perceived Exertion and Go Harder

12 Sep 2024

Contributed by Lukas

We talk with Dr. Scott Frey and Tour commentator Brent Bookwalter about how our brains perceive effort and ways we can manipulate that perception to g...

335: Nerd Lab: Dr. Edward Coyle's Defining and Controversial Work on Endurance Athletes

05 Sep 2024

Contributed by Lukas

Dr. Edward Coyle was a pioneer in figuring out how endurance athletes adapt and defining what attributes—such as efficiency and fuel utilization—a...

334: How to Measure and Train Zone 2, with Jared Berg

29 Aug 2024

Contributed by Lukas

We do the bulk of our training in zones 1 and 2, so this episode will explain how to define them and—more importantly—how to best train them.  Le...

333: It's Never Too Late to Start an Endurance Sport—or Change It Up

22 Aug 2024

Contributed by Lukas

Many started young, others turned their passion into their profession, and some used it to get healthy. Learn from the experiences of multiple athlete...

332: How to Measure Running, with Nell Rojas

15 Aug 2024

Contributed by Lukas

In today’s episode, we switch our cycling shoes for running shoes and discuss how runners can accurately measure and pace their training.   Learn ...

331: Potluck Discussion: Race Weight, Not Feeling a Workout, and Big Lessons Learned

08 Aug 2024

Contributed by Lukas

In this week’s potluck, we discuss if lighter means you always perform better, how to change things up if you’re not feeling that day’s workout,...

330: How Much Interval Training Do We Really Need? With Dr. Stephen Seiler

01 Aug 2024

Contributed by Lukas

Nothing has been researched more than high-intensity interval training. We talk with Dr. Seiler about what the science really says and how to apply it...

329: Nutrition Approaches for Ultra-Endurance Events

25 Jul 2024

Contributed by Lukas

Athlete, coach, and nutritionist Stephanie Howe explains how ultra-athletes can optimize performance through evidence-based nutrition practices. Learn...

328: Long Workdays, Training Races, and Varying Base Rides

18 Jul 2024

Contributed by Lukas

Our hosts bring their questions on working out at the end of a long day, how to manage when training races are too easy, and if base ride intensities ...

327: What It Takes to Race the Tour de France, with Alex Howes and Neal Henderson

11 Jul 2024

Contributed by Lukas

We’ve all seen on TV how hard the Tour de France is, but what does it take for these riders to push themselves so far day after day?  Learn more ab...

326: Revisiting Episode 8: The Importance of Neuromuscular Training

04 Jul 2024

Contributed by Lukas

Originally titled “Stop Your Legs from Fighting (Themselves),” we look back at episode 8 to see how our views—and the science—has changed rega...

325: When Is Fast Tech Too Fast?

27 Jun 2024

Contributed by Lukas

When does an innovation in speed cross the line of fair competition or safety? Learn more about your ad choices. Visit megaphone.fm/adchoices

324: Lennard Zinn’s Cycling Gear Essentials

20 Jun 2024

Contributed by Lukas

Lennard Zinn shares his decades of experience to help cyclists of all levels navigate what gear they do and don’t need when starting a new cycling d...

323: Do All Athletes Need Regular Blood Testing?

13 Jun 2024

Contributed by Lukas

Blood tests can help tell whether an athlete is overtrained or performing at their best, but is it a good idea for athletes to do regular testing? We ...

322: Evolution of the Holistic Athlete with Dirk Friel

06 Jun 2024

Contributed by Lukas

We talk with TrainingPeaks founder Dirk Friel about how athletes, coaches, and training software now focus on the whole athlete instead of only traini...

321: How to Effectively Give and Receive Feedback, with Eric Brunner

30 May 2024

Contributed by Lukas

We talk with National Cyclocross Champion Eric Brunner about how to best give and receive feedback—not only in sports, but all aspects of life.  Le...