Fast Talk

135: The Importance of Sleep, Monitoring Devices, and Changing Your Routine with Dr. Shona Halson

29 Oct 2020

Contributed by Lukas

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, ma...

134: Favorite Workouts of Fast Talk All-Stars

22 Oct 2020

Contributed by Lukas

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...

133: Mastering indoor cycling, with Joe Friel, Jim Rutberg, and riders on the eSports Team Saris-The Pro’s Closet

15 Oct 2020

Contributed by Lukas

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....

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

08 Oct 2020

Contributed by Lukas

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 ...

131: Balancing science and experience in your training, with Cameron Cogburn

01 Oct 2020

Contributed by Lukas

How do you, as an athlete, combine your understanding of sport science and your training and racing experience to most effectively map out your traini...

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

28 Sep 2020

Contributed by Lukas

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 t...

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

24 Sep 2020

Contributed by Lukas

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 duri...

129: Q&A on weight loss and metabolism, MTB descending, and 5x5 interval types, with new head coach Ryan Kohler

17 Sep 2020

Contributed by Lukas

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...

128: Roundtable on coaching beginner athletes versus veteran athletes

10 Sep 2020

Contributed by Lukas

In today’s episode, we’ve assembled a fantastic group of coaches to discuss the differences, similarities, nuances, and challenges of coaching beg...

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

03 Sep 2020

Contributed by Lukas

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 betw...

126: Q&A on fatigue, peaking, returning from injury, and nutrition, with guest coach Julie Young  

27 Aug 2020

Contributed by Lukas

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 ...

125: Put it in the big gear—we explore low-cadence, high-torque training with Neal Henderson

20 Aug 2020

Contributed by Lukas

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 ...

124: How to map out your season, with Toms Skujins, Kiel Reijnen, Joey Rosskopf, and Larry Warbasse

13 Aug 2020

Contributed by Lukas

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 ...

123: Performance gains and adaptations from fasted training, with Dr. Brian Carson  

06 Aug 2020

Contributed by Lukas

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...

122: Mission impossible: determining your true threshold

30 Jul 2020

Contributed by Lukas

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 ...

121: Should you build the best engine or focus on specificity, with Jim Miller

22 Jul 2020

Contributed by Lukas

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...

120: Q&A on FTP testing, structuring recovery weeks, and the sustainability of base training, with guest coach Steve Neal

16 Jul 2020

Contributed by Lukas

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 ...

BONUS: Anatomy of a Good Cycling Shoe, Cycling in Alignment 08

10 Jul 2020

Contributed by Lukas

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...

119: How to use data to make better training decisions, with Tim Cusick

09 Jul 2020

Contributed by Lukas

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,...

118: Q&A on sweat rates, going polarized for ’cross, VLAmax, big gear work, and recovery tools, with guest coach Grant Holicky

02 Jul 2020

Contributed by Lukas

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....

CA 07: Jonathan Vaughters, CEO of EF Education First Pro Cycling Team

30 Jun 2020

Contributed by Lukas

Long-time friends, training partners, and competitors, Jonathan Vaughters and Colby Pearce have a deep racing history and relationship. With decades o...

117: Cornering and Descending with Emile Abraham

25 Jun 2020

Contributed by Lukas

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 o...

116: Q&A on the art of listening to your body, ketogenic diets, and the GLUT4 transporter, with guest coach Kristen Legan

18 Jun 2020

Contributed by Lukas

In today’s episode, we’ve invited Rambleur Rising coach and elite gravel racer Kristen Legan to help answer your many insightful questions. To giv...

115: The MTB episode starring Payson McElveen, Geoff Kabush, Joe Lawwill, and Steve Neal

11 Jun 2020

Contributed by Lukas

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 Sta...

114: Q&A on LSD Rides, Topical Bicarbonates, Group Rides, and Sugar

04 Jun 2020

Contributed by Lukas

On today’s Q&A episode, we cover a broad spectrum of topics including sugar consumption and its health effects, safe rates to increase volume, the p...

113: The duration and intensity of rest periods is as critical as your intervals, with Sebastian Weber

28 May 2020

Contributed by Lukas

We’ll start today’s show with a simple question, one that few athletes ask themselves: why do we have rest periods at all? Then Trevor and I will ...

3: Allen Lim - Cultivating the Environment of Coaching

27 May 2020

Contributed by Lukas

Colby Pearce interviewing Dr. Allen Lim, founder of Skratch Labs, is today’s esteemed philosopher. REFERENCES: LUX camp is June 15th to July 15th. D...

112: Q&A on HIT training, gut health, recovery, and CTL

21 May 2020

Contributed by Lukas

Today, we’ll address several questions that we received from listeners via email, voicemail, and Twitter. The first question Coach Connor addresses ...

CA 01: Introduction to Cycling in Alignment with Colby Pearce

19 May 2020

Contributed by Lukas

I’m your host, Colby Pearce. My goal is to help people express their highest potential by illuminating a path that enables alignment with truth. Ult...

111: Busting myths about riding in the heat and cold, with Dr. Stephen Cheung

14 May 2020

Contributed by Lukas

We’re joined by Dr. Stephen Cheung, a professor in the kinesiology department of Brock University in St. Catharines, Ontario. He is one of the world...

Introducing Cycling in Alignment with Colby Pearce

12 May 2020

Contributed by Lukas

Hey Fast Talk listeners. We're proud to introduce the latest addition to Fast Labs. The Cycling in Alignment podcast is the brainchild of Colby Pearce...

110: Off-the-bike workouts for optimal physical and mental performance

07 May 2020

Contributed by Lukas

Getting off our bikes is the last thing most cyclists want to do. That, however, is just what we’re recommending in today’s episode of Fast Talk. ...

109: The metabolic cost of your rides—is it the same for everyone?

30 Apr 2020

Contributed by Lukas

Today we have a classic, complex, Coach Connor special. We ask a question not many other physiologists are asking: Is an amateur’s zone 2 ride (in a...

108: Q and A on TSS, training at altitude; plus exercise physiology resources

23 Apr 2020

Contributed by Lukas

We have received so many great questions about TSS, or Training Stress Score, that we wanted to look at this popular metric from several angles. Most ...

107: How to race aggressively, with national road champion Ruth Winder

16 Apr 2020

Contributed by Lukas

Today, we take a step away from the science, and talk tactics. When we’ll race again no one really knows. So we thought it would a great time to hel...

106: Dr. Stephen Seiler on adjusting your training in a pandemic

07 Apr 2020

Contributed by Lukas

As promised, today in episode 106, we bring in Dr. Stephen Seiler, one of the world’s preeminent exercise physiologists, to discuss how to adjust yo...

105: Psychological tools to deal with disappointment, defeat, and uncertainty—lessons for cyclists (or anyone living through a pandemic), with Julie Emmerman

31 Mar 2020

Contributed by Lukas

In today's episode, we address how to effectively and constructively deal with these emotions: the lessons will, of course, help both with dealing wit...

104: Bonus Q and A on respiratory exchange, using commutes effectively, and life-training balance

26 Mar 2020

Contributed by Lukas

Today, in episode 104, we wanted to give you something you’ve come to love about Fast Talk: a discussion on the science of training, and specificall...

103: Fast Talk's origins and future - a special episode as we say goodbye to VeloNews

24 Mar 2020

Contributed by Lukas

These are special times, challenging times, and this is a special edition of Fast Talk. This is the last episode of Fast Talk to be co-released on the...

102: Performance Psychology with Julie Emmerman, Payson McElveen, and Grant Holicky

17 Mar 2020

Contributed by Lukas

As the world is fixated on the spread of COVID-19, many of us are feeling various amounts of stress & anxiety. These are challenging times. By coincid...

101: Zones are a range, not a specific number, with an all-star cast of guests

10 Mar 2020

Contributed by Lukas

Training Zones are Ranges for a reason. Today we hear from a vast array of former guests, including:  - Colby Pearce, time trialist, coach & bike ...

100: Dr. Stephen Seiler: The Past, Present, and Future of Polarized Training

03 Mar 2020

Contributed by Lukas

Today in episode 100, we get nearly two hours of Dr. Seiler. Our conversation is very natural, casual even, but there are so many moments of enlighten...

99: Training Triathlon as One Sport with Three Disciplines, with Melanie McQuaid and Whitney Garcia

25 Feb 2020

Contributed by Lukas

Swim, bike, run. For our guests today putting these disciplines together represents a good day's work. Our primary guest is Melanie McQuaid, the first...

OC 03: #BestRetirementEver with Meredith Miller, plus 'cross and badass women

19 Feb 2020

Contributed by Lukas

Today, my guest is Meredith Miller. She may say she's "retired" from racing, but she absolutely has not retired from the sport. She is now the Rapha C...

98: Bonus Q and A on Interval Intensity, Dirty Kanza Training, and Muscle Fiber Recruitment

18 Feb 2020

Contributed by Lukas

First, Peter B., thanks for asking us about intervals. We hope our dissection of the dreaded 4x8s is helpful! Enjoy Trevor’s graphs & analysis. Next...

02 Chris Case: The Brain, The Body and the Love of Cycling

12 Feb 2020

Contributed by Lukas

Chris Case is the former managing editor of VeloNews & co-author of “The Haywire Heart." He spent a good part of his early career as a neuroscientis...

97: Are You Stretching Too Much? Analysis with Menachem Brodie and Payson McElveen

11 Feb 2020

Contributed by Lukas

Today our guest is Menachem Brodie. Menachem is the owner of Human Vortex Training & has over a decade of strength training and coaching exp...

96: Bonus Analysis on Pedaling Dynamics with Colby Pearce

04 Feb 2020

Contributed by Lukas

Today we're pulling from the Fast Labs vault to hear from one of our favorite guests, Colby Pearce. When we asked him about pedal stroke technique, Co...

95: Lennard Zinn and the Art of Tire Pressure

28 Jan 2020

Contributed by Lukas

Today, with the help of two very talented technical gurus, Lennard Zinn and Nick Legan, we explain the complexities of the tire, tire pressure, and ho...

94: Bonus Q and A on Fasted Training, Goal Setting, and the Polarized Approach

21 Jan 2020

Contributed by Lukas

Guess which one of our all-knowing hosts is an expert on Baby Yoda, and who hadn’t even heard of him until this recording? Or, more importantly, wha...

93: Balancing sport and life, with Brent Bookwalter

16 Jan 2020

Contributed by Lukas

Today, we’re joined by Brent Bookwalter of the Mitchelton-Scott WorldTour team, a man of both wisdom and humility, for a full conversation on balanc...

92: Bonus Q and A on intensity vs. volume, overtraining, lab testing, and more

09 Jan 2020

Contributed by Lukas

Welcome to this bonus episode of Fast Talk. These new episodes, which we’ll publish every other week, will run shorter than our regular episodes, an...

91: Beyond the Data: Training is not only About Numbers

03 Jan 2020

Contributed by Lukas

In this episode, we're here to remind you that successful training is not determined by data and statics 100% of the time. Our main guest is former p...

90: Innovative approaches to base training, with The Cycling Gym

20 Dec 2019

Contributed by Lukas

Base training has traditionally been all about long, slow rides, but we've found some innovative approaches to improving training this time of year. T...

89: The Value of Physiological Testing with the University of Colorado Sports Medicine and Performance Center

06 Dec 2019

Contributed by Lukas

This week’s show is about physiological testing. The result of a good test is a robust set of data specific to you, which can help you understand th...

88: Season Planning for the Limited Racer, with Colby Pearce & Grant Holicky

22 Nov 2019

Contributed by Lukas

When we're racing only three or four times a year, do we still need to periodize our season? Can we be on form all year round? Today we'll dive into p...

87: Preventing injuries through strength and conditioning with Jess Elliott

11 Nov 2019

Contributed by Lukas

In this episode of Fast Talk, we’re going to discuss four of the most common overuse and imbalance injuries in cyclists and how to address them with...

86: Listener Questions On Inflammation, Cardiac Drift, and Much More

25 Oct 2019

Contributed by Lukas

We’ve received so many intriguing questions from our listeners, it was time to devote an entire episode to answering them. We appreciate the feedbac...

85: Learning to trust the science with Dr. Jim Peterman

11 Oct 2019

Contributed by Lukas

In this episode of Fast Talk, we're going to cover: • Basic structure of a research study • Concepts needed to understand scientific research • ...

84: Pro training tips with George Bennett

27 Sep 2019

Contributed by Lukas

We sit down with George Bennett of the Jumbo-Visma WorldTour team to get a better understanding of how pros at the highest level of the sport train, a...

83: Training the Gut with Asker Jeukendrup

13 Sep 2019

Contributed by Lukas

Today on Fast talk we’re diving into nutritional training: 1. Scientific approach to figuring out carb needs 2. G.I. distress 3. Race nutrition 4. W...

82: The importance of adaptations, with George Bennett

31 Aug 2019

Contributed by Lukas

There’s a critical distinction between adaptation and recovery. In fact, sometimes what helps one, hurts the other. Recovery is about doing what you...

81: The Cyclocross episode with Coach Holicky, Katie Compton, Ellen Noble, and Maxx Chance

16 Aug 2019

Contributed by Lukas

It’s been a long time coming, but Fast Talk is finally taking on cyclocross! Today on the pod: - Why cyclocross is so unique to the cycling world - ...

80: Properly executing intervals is hard; keep your training plan simple

02 Aug 2019

Contributed by Lukas

Complex training prescriptions are becoming increasingly popular. In this episode, we ask the question: Does it really need to be that complex? What d...

79: Playing the Energy Game with Colby Pearce

19 Jul 2019

Contributed by Lukas

In this episode, we discuss how to use energy most effectively. We’ll define energy and discuss the pros and cons of trying to measure it. We’ll d...

78: The demands of the Tour de France with Ciaran O'Grady

12 Jul 2019

Contributed by Lukas

For three weeks every July we watch the best bike racers in the world tear themselves apart for four-plus hours per day at the Tour de France. Could w...

77: Avoiding the big mistakes even pros make, with Dr. Andy Pruitt and Frankie Andreu

28 Jun 2019

Contributed by Lukas

We all make mistakes. No one trains and races perfectly, which can be frustrating when so often those mistakes are made out of honest effort and a des...

76: When to push and when to pull the plug, with Kate Courtney and Whoop

14 Jun 2019

Contributed by Lukas

Effective training is a balance between stressing our systems and recovery. While training does damage, it’s in recovery that we repair and get stro...

75: High intensity training, with Dr. Stephen Seiler

31 May 2019

Contributed by Lukas

In episode 75, we’re joined by Dr. Stephen Seiler, one of the top exercise physiologists working today. Dr. Seiler has talked with us previously abo...

74: Why women are not small men, with Dr. Stacy Sims

17 May 2019

Contributed by Lukas

In episode 74, we speak with Dr. Stacy Sims about the numerous and complex differences between male and female physiology, and the significant impact ...

73: How to balance your VLamax, with Sebastian Weber

03 May 2019

Contributed by Lukas

In episode 73, we talk about the important balance between our aerobic and glycolytic energy systems and why they may require a little give and take. ...

72: Do we need training zones? With Dr. Andy Coggan, Dr. Stephen McGregor, and Hunter Allen

22 Apr 2019

Contributed by Lukas

In episode 72, we discuss one of the most ubiquitous terms in cycling: training zones. We dive into their strengths and weaknesses, standards, and lim...

71: How to train for and race gran fondo-style events, with Colby Pearce

05 Apr 2019

Contributed by Lukas

In episode 71, we discuss the training, experience, and challenge of one-day and multi-day gran fondos — everything you need to know to crush or sim...

70: Finding your strengths through failure, with Armando Mastracci

22 Mar 2019

Contributed by Lukas

The days when training software simply showed a power & heart rate curve are a distant memory. Whether you use TrainingPeaks, Golden Cheetah, or some ...

69: Functional training with Menachem Brodie

08 Mar 2019

Contributed by Lukas

What is functional training? And why this buzz phrase is often misunderstood, and why cycling seems to be way behind the curve. We get into the two ma...

68: The big picture — the three types of rides you should do

22 Feb 2019

Contributed by Lukas

In this episode we're playing the humble role of science communicators, to make sure we get the message right. We’ve also sifted through hours of Fa...

67: What is VLamax? With Sebastian Weber

08 Feb 2019

Contributed by Lukas

Today we take a close look at physiological testing and we address ways it can have a significant impact on how you train, and how quickly you progres...

66: Demystifying periodization with Joe Friel

26 Jan 2019

Contributed by Lukas

Periodization is, in many ways, the pinnacle of advanced training. Taking the steps to periodize graduates you to a professional approach, one with pu...

65: Debunking supplements — what works, and what doesn’t?

11 Jan 2019

Contributed by Lukas

In episode 65, we discuss our concerns with supplements, then focus on some foods with proven benefits. Our primary guest is Ryan Kohler, manager of t...

64: Inside the Canadian team’s world championship success, with Mike Woods and Rob Britton

28 Dec 2018

Contributed by Lukas

In episode 64, bronze medalist Mike Woods and his teammate Rob Britton share their successes at the Innsbruck world championships. We also got to catc...

63: Training gift ideas with Colby Pearce and Frank Overton

14 Dec 2018

Contributed by Lukas

It’s the holidays and if you’re like us, right about now, you’re scrambling for gift ideas. Today we’ll talk about: - The Whoop recovery strap...

62: Listener questions on short rides, diet, vegetable oils, and training sub-threshold

07 Dec 2018

Contributed by Lukas

We’ve been getting a ton of questions from listeners, and many of them have had similar themes. (We appreciate the feedback, look forward to your qu...

61: Do you need a coach? With Neal Henderson and Rebecca Rusch

30 Nov 2018

Contributed by Lukas

Do you need a coach? Today we’ll talk about the relationship athletes have with their coaches — what makes a good relationship and what makes a ba...

60: Rethinking the science of trainers

17 Nov 2018

Contributed by Lukas

In episode 60 we’re discussing trainers… we’ll tell you why you shouldn’t completely ignore them. For those who love them, we’re going to te...

59: Preventing cycling’s most common injuries, with Dr. Andy Pruitt

01 Nov 2018

Contributed by Lukas

In this day and age, most of the common overuse injuries in cycling can be addressed and prevented. It just requires the proper precautions — such a...

58: Inside Colby Pearce’s world record hour attempt

26 Oct 2018

Contributed by Lukas

In episode 58, we talked with Colby Pearce about what it takes to make an attempt at the hour record on the track. Not long after, Pearce set the mast...

57: Trail, rake, and flop — bike design with Lennard Zinn

12 Oct 2018

Contributed by Lukas

Today legend of the cycling industry, Lennard Zinn, shares a variety of factors in frame design including: - The concepts of fork rake, head-tube angl...

56: The Hour with Colby Pearce

01 Oct 2018

Contributed by Lukas

THE HOUR. Those two words represent many things to many people. Some believe it to be the ultimate test of man and machine: out there on the track, wi...

55: How to win with mind power

14 Sep 2018

Contributed by Lukas

Mindset in cycling is an important and frequently neglected side of our training and racing. In reality, mindset is often all that separates the best ...

54: Applying the polarized training model, with Dr. Seiler

30 Aug 2018

Contributed by Lukas

Our featured guest is, of course, Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for over 20 years. He sits on the ex...

53: From collegiate racing to the WorldTour in three years, with Sepp Kuss

17 Aug 2018

Contributed by Lukas

LAST FALL TREVOR AND I CONDUCTED a not-so-controlled study on climbing, and we had the help of a young, talented Colorado rider. His name? Sepp Kuss. ...

52: Enhancing Your Recovery With Normatec

10 Aug 2018

Contributed by Lukas

Today, we’re sitting down with two guests from our sponsor NormaTec to discuss recovery in depth. NormaTec is a medical devices company that also cr...

51: Polarizing your training, with Dr. Stephen Seiler

27 Jul 2018

Contributed by Lukas

Our featured guest is Dr. Stephen Seiler, a professor of sports science in Norway, where he has lived for 22 years. But no, that’s not a Norwegian a...

50: Unpacking the gospel of Joe Friel’s new ‘Training Bible’

23 Jul 2018

Contributed by Lukas

This spring Joe Friel released his 5th edition of the "Cyclist's Training Bible." Trevor and I had a chance to talk with Joe about the newest edition....

49: Training, fueling, and suffering at Dirty Kanza 200

16 Jul 2018

Contributed by Lukas

In this episode, we’ll first touch upon the history of Dirty Kanza. Editor in chief Fred Dreier and Chris had a conversation in a recent VeloNews po...

48: Race tactics and training with Rally’s Huffman and McCarty, part 2

28 Jun 2018

Contributed by Lukas

IN EPISODE 48 WE DELVE into the second part of our series on strategy and training for particular races. This episode is all about hilly road races an...

47: The art and science of peaking, with Colby Pearce

14 Jun 2018

Contributed by Lukas

Our guest today knows all about peaking — both as a coach and as an athlete. He’s an hour record holder, an Olympian, a thinker, a tinkerer, and s...

46: Inside ketogenic and high-fat diets

31 May 2018

Contributed by Lukas

We’ll discuss the difference between a ketogenic diet and a high-fat/low-carbohydrate diet, and why the latter may be the more important one to disc...

45: The art of recovery — how to balance training and rest with metrics

16 May 2018

Contributed by Lukas

IT’S OFTEN OVERLOOKED. Sometimes forgotten. But it never should be. Recovery is just as important to strong performances as your daily workouts and ...

44: The data revolution — how A.I. and machine learning will make you faster

02 May 2018

Contributed by Lukas

This episode is all about data. Our guest is the lead engineer for TrainingPeaks and their coach-focused software package WKO4, Tim Cusick. We’ll al...