Road Cycling Academy Podcast
Episodes
Indoor vs Outdoor Cycling: What the Research Really Says
15 Apr 2026
Contributed by Lukas
This episode explores the differences between indoor and outdoor cycling, examining research findings, muscle activation, and practical tips for optim...
The VO2 Max Workout Most Cyclists Don't Know About
08 Apr 2026
Contributed by Lukas
Summary: What if the best VO2 max workout… isn't the one everyone's doing? In this episode of the RCA Podcast, Cam Nicholls sits down with Head C...
The Best Supplement for Cycling (latest 2026 research)
01 Apr 2026
Contributed by Lukas
This episode provides a comprehensive review of supplementation in cycling performance, based on recent research from the UCI sports nutrition project...
FTP Stuck? Follow this Simple Framework
25 Mar 2026
Contributed by Lukas
This episode explores a research-based strategy to boost FTP for cyclists by focusing on physiological system training and periodisation. It emphasise...
Why We Started a Domestic Race Team (RCA BikesOnline)
13 Mar 2026
Contributed by Lukas
Summary This podcast features the RCA's Founder (Cam Nicholls) & Head Coach (Ryan Thomas); discussing the journey of starting an elite domestic cyclin...
Unpacking Josh Bekoff's Melbourne to Warrnambool Victory (Training & Race data)
04 Mar 2026
Contributed by Lukas
In this episode of the RCA podcast, the hosts discuss the impressive performance of Josh Bekoff in the Melbourne to Warrnambool race. They delve into ...
Thank you
12 Dec 2025
Contributed by Lukas
Just a quick podcast note to say thank you for your support in 2025. This road cycling training podcast only really started 12 months ago. We've gone ...
Group Rides: Boost, Burden, or Both for Your Cycling Potential?
28 Nov 2025
Contributed by Lukas
Summary The conversation delves into the significance of structured training in sports, particularly focusing on how managing intensity can lead to be...
Boost V02 Max with Decreasing Interval Training (*Research Paper)
28 Nov 2025
Contributed by Lukas
In this RCA Podcast episode, Cam Nicholls is joined by RCA coach and science expert Ben Treble, who dials in from the middle of outback Australia to ...
Life as a Directeur Sportif (Matt Wilson on Orica GreenEDGE *2014-2020)
13 Nov 2025
Contributed by Lukas
Summary The conversation delves into the intricate logistics involved in organising a cycling race, particularly a Grand Tour, highlighting the challe...
The ProVelo Super League & Reviving Australia's Competitive Cycling Scene
13 Nov 2025
Contributed by Lukas
Summary In this episode, Matt Wilson, co-founder of the Pro Velo Cycling League, discusses the inception and purpose of the league, the challenges fac...
Pacing a Fondo Like a Pro: Strategy, Fuel, and On-the-Day Decisions
23 Oct 2025
Contributed by Lukas
In this episode of the RCA Podcast, Cam Nicholls sits down with Head Coach Ryan Thomas to break down how to pace a Gran Fondo—from the night-before ...
How to Achieve World-Class Results on Just 8 Hours of Training Per Week
23 Oct 2025
Contributed by Lukas
In this episode of the RCA Podcast, Cam Nicholls sits down with RCA Head Coach Ryan Thomas to unpack how Ryan managed to secure a top-5 finish at the ...
Wrap Up Chat from Fondo World Champs 2025 (Lorne, VIC Australia)
23 Oct 2025
Contributed by Lukas
Summary In this general-discussion episode, we unpack the 2025 World Champs Fondo edition of Amy's Gran Fondo in Lorne, Victoria—what the day felt l...
Why Road Bike Sizing Charts Don't Work (Bike Fitter Explains)
17 Oct 2025
Contributed by Lukas
Summary In this conversation, expert bike fitter Neil Stambry discusses the inadequacies of road bike sizing charts and emphasizes the importance of i...
Big Gains, Small Hours: Cycling Personal Bests on 5 Hrs/Week
12 Sep 2025
Contributed by Lukas
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses his recent performance improvements...
The Most Important Joint for Road Cyclists (Bike Fitter Explains...)
12 Sep 2025
Contributed by Lukas
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses the critical role of the sacroiliac...
Why Inseam Measurement is Irrelevant (For Bike Fit & Saddle Height)
12 Sep 2025
Contributed by Lukas
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses the common misconceptions surroundi...
A Zone Two Training Hack (Anyone Can Do)
11 Sep 2025
Contributed by Lukas
Summary In this episode of the RCA podcast, host and coach Ben Treble discusses innovative techniques to enhance cycling fitness through zone two trai...
Make Best Use of the Winter Period (for BIG FTP Gains Next Summer)
05 Sep 2025
Contributed by Lukas
Summary In this episode, RCA coach Ben Treble discusses the transition from off-season to on-season training for cyclists, focusing on strategies to m...
The Problem with Zwift Cycling Plans
04 Sep 2025
Contributed by Lukas
Summary In this episode, the conversation revolves around the effectiveness of Zwift and other off-the-shelf cycling programs, exploring their benefit...
The Elephant in the Room (for Masters Cyclists)
29 Aug 2025
Contributed by Lukas
Summary In this episode, the Cam Nicholls and Ryan Thomas discuss the critical role of strength training for cyclists, particularly for masters athlet...
Are the Tour de France Pros Doping? We give our thoughts...
14 Aug 2025
Contributed by Lukas
Summary In this episode, Ryan Thomas discusses the remarkable advancements in professional cycling performance, particularly in the context of the Tou...
Mastering Amy's Gran Fondo (the UCI World Gran Fondo Champs 2025)
08 Aug 2025
Contributed by Lukas
Summary: In this episode, Ryan Thomas, head coach at RCA, discusses the specific training and preparation needed for the UCI World Gran Fondo Champion...
Want to Ride Faster? Don't Ignore Substrate Utilization
07 Aug 2025
Contributed by Lukas
Summary In this episode of the RCA podcast, host Cam Nicholls discusses the new substrate utilization feature in TrainingPeaks with head coach Ryan Th...
The BEST Science Backed Short Intensity Cycling Workout (to maintain cycling fitness)
16 Jul 2025
Contributed by Lukas
Is this cycling podcast about training and improving your performance, including FTP, V02 Max, endurance and sprint repeatability, we discuss This st...
How to Boost Your FTP (I ask Ben the simple question we all want answered)
16 Jul 2025
Contributed by Lukas
In this podcast, the RCA's resident data nerd Ben Treble discusses ways you can boost your FTP (Functional Threshold Power), using specific workouts a...
Heart Rate VS. Power for Cycling Training (Science based coach explains...)
16 Jul 2025
Contributed by Lukas
Heart rate or power—what's the better tool for cycling training? In this episode, we break down the pros and cons of both, and why we believe power ...
Is Zone 2 Overhyped? (for recreational & amateur cyclists)
04 Jul 2025
Contributed by Lukas
Zone two training for recreational cyclists. Are we doing too much? That is the topic for today's podcast. Science linked below. Why Zone 2 isn't th...
Why Recreational Cyclists Cramp (& what to do about it)
13 Jun 2025
Contributed by Lukas
Cramps ruining your big rides? In this episode, we dive into why recreational cyclists are so prone to cramping during events—and it's not just abou...
3 Week Build VS. 4 Week Build (What's Best the for a Masters Cyclist)
13 Jun 2025
Contributed by Lukas
In this episode, we unpack one of the biggest questions for Masters cyclists: should you follow a traditional four-week build cycle, or is a three-wee...
3 Things That Matter Most (for a the Masters Cyclist)
13 Jun 2025
Contributed by Lukas
In this episode, we break down three key pillars for Masters cyclists and endurance athletes: how to perform proper recovery, why and how to include w...
Sports Dietitian's Honest Take on Sugar Flasks & Water (for training & racing)
05 Jun 2025
Contributed by Lukas
Is sugar water really a performance hack or just a budget-friendly myth? In this episode, Sports Dietitian Steph Cronin gives her balanced, no-hype ta...
Latest Research on Altitude Training (& what the pros are doing)
14 May 2025
Contributed by Lukas
Is altitude training still the secret weapon for cyclists—or has the science changed? In this episode, we explore the latest research on altitude tr...
Why Concurrent Training is a Must for Cycling Performance (the science)
14 May 2025
Contributed by Lukas
Think weight training is just for bodybuilders? Think again. In this episode, we break down why smart strength training is a must for road cyclists wh...
The best interval workout to BOOST V02 Max (the science)
14 May 2025
Contributed by Lukas
In this episode, we dive into one of the most effective—and underrated—workouts to skyrocket your VO2 Max and take your endurance to the next leve...
3 Most Common Mistakes Cyclists Make with Weight Loss (with Sports Dietitian)
09 May 2025
Contributed by Lukas
In this episode with expert Sports Dietitian (Steph Cronin), we dive into the three biggest mistakes cyclists often make when trying to lose weight—...
Critical Power VS FTP for Road Cycling (which one should you use)
18 Apr 2025
Contributed by Lukas
In this episode, we dive into one of the most debated topics in cycling performance: Critical Power vs Functional Threshold Power (FTP). Both metrics ...
Group Rides for Training (are they a good thing?)
18 Apr 2025
Contributed by Lukas
Group rides can be a blast — the camaraderie, the competition, the coffee stop. But when it comes to structured training, do they help or hurt your ...
Fuelling Strategies for Racing & Training (Carb 101 with the Nero Show)
11 Apr 2025
Contributed by Lukas
In this episode, I dive deep into the science and practical application of carbohydrate fuelling for cyclists with the Nero Show lads. Whether you're ...
3 Most Common Zone 2 Training Mistakes
04 Apr 2025
Contributed by Lukas
In this episode, RCA Head Coach Ryan Thomas and Cam Nicholls take a deep dive into the most common mistakes cyclists make when training in Zone 2. Whe...
When Should You Go Longer Cranks? (Expert Fitter Explains)
20 Mar 2025
Contributed by Lukas
In this podcast expert bike fitter Neill Stanbury provides us with a lens on how to pick or go for a longer crank length, say over your standard 172.5...
Should You Go Shorter Cranks, like 165mm? (Bike Fitter explains)
13 Mar 2025
Contributed by Lukas
In this podcast expert bike fitter, Neill Stanbury, shares why you should consider 165mm cranks. Outside of the fact tadej pogacar uses them. Neill wi...
Maximizing Your Big Training Week: Key Tips & Insights
07 Mar 2025
Contributed by Lukas
In this podcast RCA Head Coach (Ryan Thomas) and Cam Nicholls discuss the physiological impacts of a big week of training. Whether that be from a camp...
How to Prepare & Pace a MONSTER Cycling Event (#PeaksChallenge)
27 Feb 2025
Contributed by Lukas
In this podcast I am speaking with RCA Head Coach - Ryan Thomas - about preparing for a major cycling event. Something that's going to require a diall...
Why Indoor Cycling is Harder than Outdoors (& what the research says)
21 Feb 2025
Contributed by Lukas
In this podcast the RCA's head coach shares some research and ideas surrrounding indoor power VS outdoor power. Should they be considered the same or ...
New Study Favours Low Cadence Drills for Improved Cycling Performance
14 Feb 2025
Contributed by Lukas
In today's podcast I want to share a recent study on low cadence work. Another 'low cadence' study that is favourable towards low cadence drills, but ...
The Importance of NAD for Cycling Performance
07 Feb 2025
Contributed by Lukas
In this podcast I am speaking with an internationally-recognized integrative medicine expert and author, Vanita Dahia (from Nutripath) about NAD and t...
He Studied a Continental Cycling Team for Years (PHD learnings with Dr Aaron Turner)
31 Jan 2025
Contributed by Lukas
In this podcast I am speaking with Dr Aaron Turner (https://www.usc.edu.au/staff/aaron-turner) about his PHD studies, which included monitoring many e...
How to Beat Your Mates (in the local Group Ride)
16 Jan 2025
Contributed by Lukas
In this podcast RCA Head Coach shares with us how to go about beating your mates in the local group ride. Lactate clearance, V02 Max and neuromuscul...
How This Well-Trained Amateur Added 40 watts to his FTP
19 Dec 2024
Contributed by Lukas
In this podcast Head RCA Coach Ryan Thomas shares with us how he took a well trained amateur road cyclist in his mid fifties - who has been training...
What's Best for Indoor Cycling (ERG Mode or Level Mode?)
13 Dec 2024
Contributed by Lukas
In this episode we deep dive into the world of smart trainers, exploring the pros and cons of ERG mode and LVL (free ride) mode. We discuss how each...
Boost Cycling Performance with Heart Rate Insights (Cardiovascular Drift)
06 Dec 2024
Contributed by Lukas
We are back with head coach of the RCA, Ryan Thomas, talking about Cardiovascular Drift. We look at assessing cardiovascular drift for the amateur c...
Best Set & Rep Range for Cyclists Using Gym (with Dr Aaron Turner)
29 Nov 2024
Contributed by Lukas
In this podcast cycling Strength & Conditioning Coach, Dr Aaron Turner, discusses the best set and rep range for lifting in the gym, for cycling str...
The Number One Mistake Cyclists Make with Gym / Strength Training
21 Nov 2024
Contributed by Lukas
We are back again with Dr Aaron Turner, PDH in Load Management and a specialist cycling strength and conditioning coach. In this episode, Aaron will o...
Strength Training for Masters Cyclists (what you need to know)
15 Nov 2024
Contributed by Lukas
In this podcast we're back with Doctor Aaron Turner, an expert Strength and Conditioning Coach for road cyclists. Aaron discussing the strategy cyclis...
Positional Problems that are Killing Your Power Transfer (with bike fitter Neill Stanbury)
08 Nov 2024
Contributed by Lukas
In this episode we are speaking with expert bike fitter andSports Physiotherapist Neill Stanbury about the top four potional problems he encounters as...
Best Off-Bike Exercises to Improve Hill Climbing (with Strength Coach, Aaron Turner)
01 Nov 2024
Contributed by Lukas
In this poodcast (with PHD Dr Aaron Turner) we will cover the best off-bike strength exercises to improve your hill climbing. Not more getting dropped...
The Right Approach to Weight Training for Cyclists (at a Beginner level)
24 Oct 2024
Contributed by Lukas
In this podcast, Dr Aaron Turner (Cycling Strength & Conditioning Coach) explains how you would go about dipping your toe into the water with gym, if ...
Top 3 Workouts to Improve Neuromuscular Repeatability (for Criterium Racing)
17 Oct 2024
Contributed by Lukas
In this episode, Cam Nicholls has his notepad out. Cam's keen to get back into local criterium racing but he has a BIG weakness. Neuromuscular repeata...
5 Key Ways to Boost FTP
12 Oct 2024
Contributed by Lukas
In this episode RCA Head Coach Ryan Thomas walks us through five provden ways to boost FTP. Starting with base /aerobic training and wrapping up with ...
3 Training Sessions That Hold Recreational & Amateur Cyclists Back
04 Oct 2024
Contributed by Lukas
In this podcast RCA Head Coach Ryan Thomas will be discussing the three training sessions holding cyclists back. This is from 5 years of experience wh...
Discussing three of the latest sports science research trends (with professional cycling coach and PHD researcher Luca Filipas)
15 Feb 2024
Contributed by Lukas
In this podcast we talk with Sports Science Masters and PHD graduate from the University of Milan about some of the research he has done and his exper...
How a Paralympic medalist got more power by riding slower (with Alistair Donohoe)
01 Dec 2023
Contributed by Lukas
In this episode we chat to Paralympic medallist and multiple world champion Alistair Donohoe. Alistair shares his memories from a dramatic finish in t...
Ketones for Cycling Performance with Science Researcher / PHD / Ted Talker (Andrew Koutnik)
28 Nov 2023
Contributed by Lukas
In this podcast Cam Nicholls is speaking with Andrew Koutnik (https://www.ihmc.us/groups/andrew-koutnik/), a scientific researcher who has invested ye...
How I Transitioned from Road to Track (with Byron Davies)
07 Nov 2023
Contributed by Lukas
In this episode we are talking with Byron Davies - an elite Australian Track sprinter with the Australian Institute of Sport - who transitioned from r...
How I finally Became a Pro Cyclist (with Cyrus Monk)
15 Oct 2023
Contributed by Lukas
In this Podcast we chat with Cyrus Monk, an individual who defied the odds, becoming a pro cyclist at the age of 26. Perhaps common ground 5-10 years ...
Weight Training for Cyclists (with Cycling Strength Coach, Aaron Turner)
19 Jul 2022
Contributed by Lukas
In this episdoe cyclign strength coach Aaron Turner discussed the benefits of off bike strength training for road cyclists, some of the biggest mistak...
What do Professional Cyclists do in the Off-Season? (with Simon Clarke)
13 Nov 2019
Contributed by Lukas
In this podcast, we have Professional Cyclist and Road Captain from EF Education First, Simon Clarke. Simon – who has won stages within all 3 grand ...
Behind CHAPTER2 & Developing the RERE (A First Generation Aero Race Bike)
04 Mar 2019
Contributed by Lukas
In this discussion, I am chatting with the founder and CEO / Product Director of CHAPTER2 https://au.chapter2bikes.com/, an emerging road brand out of...
V02 Max VS Lactate Blood Testing (Working with real numbers to improve performance)
04 Oct 2018
Contributed by Lukas
In this Bike Chaser podcast (https://www.bikechaser.com.au/news/podcast/) I am speaking with Luke McIlroy from METS Performance Consulting. Luke has a...
The Benefits of Fasting with Fasting Expert Tim Altman (Intermittent & Extended)
16 Aug 2018
Contributed by Lukas
In this podcast I am speaking with fasting expert Tim Altman. During this discussion we will outline the benefits of fasting, why I personally chose a...
From Middle Distance Runner to Pro Tour Contract in less than 2 Years
06 Jun 2018
Contributed by Lukas
In this podcast I am speaking with James aka Jimmy Whelan. This time two years ago, James (Jimmy) Whelan was travelling overseas in Europe with a clos...
How to train at altitude and why, with Rico Rogers
30 May 2018
Contributed by Lukas
In this podcast we discuss altitude training with Rico Rogers – an ex pro cyclist and now owner of Box Altitude. This discussion focuses on why an a...
Nathan Elliott's win at the 2018 Grafton to Inverell
22 May 2018
Contributed by Lukas
In today's episode, I am speaking with an ultra-endurance weapon that rides for Bennelong Swisswellness. No man in the history of the universe has won...