The Cycling Brief

Life After a Power Meter - Gaining Watts by Going Aero

01 Mar 2018

Contributed by Lukas

On a recent episode of the Semi-Pro Cycling podcast, we had Dean Phllips on the show, a Masters rider who can basically be summed up as a multiple wor...

The Coffee Stop, Ripped Lycra, Foam Rollers, MIPS and more

15 Feb 2018

Contributed by Lukas

In this episode you ask your cycling related questions, and we answer. It's as simple as that.Question 1: How much does the Coffee Stop affect my...

Mental Fitness - Finding Fuel in an Empty Tank

31 Jan 2018

Contributed by Lukas

Any athlete can relate to the time old image of the angel on one shoulder and the devil on the other. The angel is telling us to keep going, to push o...

Understanding Your Headroom to Grow as a Cyclist

17 Jan 2018

Contributed by Lukas

To be a great cyclist, there is more to it than having good legs. Many competing cyclists focus on fitness and think that's enough to find a plac...

The Two-Sides of Pro Cycling with Phil Gaimon (Part 2)

03 Jan 2018

Contributed by Lukas

Today we return for the second part of our interview with Phil Gaimon. If you missed out on the last episode have a listen here In this part of the p...

The Two-Sides of Pro Cycling with Phil Gaimon

20 Dec 2017

Contributed by Lukas

Is being a pro cyclist all it´s cracked up to be? Does riding your bike for a living, being paid to travel, being handed top of the line kit, or eve...

In Defence of the Mamil (and Why They Are Complex Creatures)

06 Dec 2017

Contributed by Lukas

What drives middle aged men to wake up at the crack of dawn on a Saturday or Sunday morning, while the rest of the world snoozes, to squeeze every inc...

The Relentless Pursuit of Cycling Aerodynamics

22 Nov 2017

Contributed by Lukas

Cycling Aerodynamics account for anywhere between 70 to 90 percent of a cyclist’s effort (when not climbing a steep grade).Anyone—hardened pro and...

Broken Arm Riding, Trainer Mats & How to Brake with Carbon Rims

22 Aug 2017

Contributed by Lukas

Question 1: Broke my arm. Would like to keep riding indoors if possible. Is this feasible or will it be too rough with one arm for 6-8 weeks?Question ...

How to Keep Sweat Out of Your Eyes, What’s the Step up to Masters Like & What is the Single Most Important Thing You Can do to Reduce Sick Days?

03 Aug 2017

Contributed by Lukas

How to Keep Sweat Out of Your Eyes, What’s the Step up to Masters Like, What is the Single Most Important Thing You Can do to Reduce Sick Days, What...

Should You Run, Can You Use an Enduro Bike for Racing & Should You Ditch Your Garmin for Better Results?

06 Jul 2017

Contributed by Lukas

Should You Run, Can You Use an Enduro Bike for Racing, How Do I Train For Fixed Gear Criteriums (or Any Crit) & Should You Ditch Your Garmin for B...

SPC141 - Why You Are Fit And Unhealthy & What to do About It

07 Jun 2017

Contributed by Lukas

This episode, why you are fit and unhealthy, and what this has to do with longevity. Sure in the world of high performance, athletes might actually be...

How to Lose Fat, Plan For a Cyclocross Series & Are Dual Suspension Bikes Inefficient?

16 May 2017

Contributed by Lukas

How to lose fat? How to plan for a cyclocross series? Are dual suspension mountain bikes inefficient? What are some recommendations for nice short fin...

SPC140 - Finding Longevity in Cycling (How to Ride Forever)

28 Apr 2017

Contributed by Lukas

It's hard to stay motivated once you stop racing. On the surface, this is about maintaining the benefits of cycling, things like, how do not put ...

Semi-Pro Cycling Update

24 Mar 2017

Contributed by Lukas

A look at where I've been and what the podcast will look like going forward. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO

How to Ride With Slower Riders, Pre-rolls, & Should You Buy a Canyon?

27 Oct 2016

Contributed by Lukas

Enter the free giveaway by going to http://semiprocycling.com/giveaways/trainingIs there any reason why I cannot run two different size road tyres at ...

New Rider Rides, Training Motivation, & Cleaning White Bikes

20 Oct 2016

Contributed by Lukas

Questions:Any recommendations for an inexpensive, trunk mount bike rack?Are Fixed-gear bikes good?If you could get one bike, that fits this descriptio...

Smooth Legs, Bikepacking, & Rider Etiquette

09 Oct 2016

Contributed by Lukas

Pros/cons of shaving vs waxing?Keeping pace with strangers?When should cyclists give way to runners?How to adventure cycle? (Bikepacking 101)Are you a...

Cheap Trainers, Sore Arses, & Lumens

06 Oct 2016

Contributed by Lukas

Would a cheap trainer break my bike?Which crank based(spider) power meters would be compatible with my bb?How do I make the ass and other associated p...

Interval Road Hunting, 2x20s & W Prime Balance

28 Sep 2016

Contributed by Lukas

Clear Lenses for Nighttime Riding?What's displayed on your crit race day head unit?Why 2x20?Where do you do your intervals?I've tried to rem...

Which Road Bike for $3500? Should You Ditch Strava for Training Peaks, & Should You Ditch Active Recovery in Zone 1.

26 Sep 2016

Contributed by Lukas

Does Z1 power do anything?What road bike models should I check out in the $3500 price?Other than going and riding hills, can I make use of my flat com...

New Rider Fitness Gains, Offseason Riding, & Being Chased by a Dog

14 Sep 2016

Contributed by Lukas

This show:How much can a newbie gain in 12 months?Any good? Would like a disc that won't cost a fortune.What's the best course of action if ...

Garmin Alternatives, Testing for Repeatability & Criterium Tips

09 Sep 2016

Contributed by Lukas

In this show:Lezyne GPS units. Yes or no?Recommendation for a heart rate monitor?Crit racing tips when half the field belongs to one team.How do I get...

When to Plan a Training Camp

16 Dec 2015

Contributed by Lukas

We look at the only really two reasons, and appropriate times to place training camps. Plus I have a proposition for you...→ Subscribe to the Cyclin...

The ‘Online’ Road to Cycling Success

15 Nov 2015

Contributed by Lukas

This is the story of how, apart from his obvious ability, Brendan Canty used social media to get a PRO contract with Pro-Continental team, Drapac Pro ...

A Stair Step Approach to Improving Your Sprint

22 Oct 2015

Contributed by Lukas

We look at how to identify your sprinting weaknesses by putting together a Sprint Profile. Then learn how to train each of the 3 parts with a stair st...

Getting Ahead with Mentorship

15 Oct 2015

Contributed by Lukas

We follow the story of two aspiring PRO cyclists – and one old dog, that has assumed the role of mentor, helping Sam and Christian achieve their dre...

SPC139 - Velocity Based Training to Fine Tune Your Strength

15 Jul 2015

Contributed by Lukas

In this episode you will learn about a strength training methodology called Velocity Based Training. It’s interesting because strength athletes trad...

SPC138 - Big Data and Decision Optimisation for Racing.mp3

26 Jun 2015

Contributed by Lukas

Analytics and big data are the new buzz words in sports. This week learn how big data and decision optimisation are helping one rider in the Race Acro...

SPC137 - Advice to a Young Athlete

20 May 2015

Contributed by Lukas

What are the "little things" you could do off the bike to chase marginal gains? Alex Hutchinson answers an e-mail from a young elite cyclist...

SPC136 - The Best Supplements for Cycling Performance

29 Apr 2015

Contributed by Lukas

Do you believe there are supplements out there that will help you get to the next level? It seems it’s fairly entrenched into cycling performance cu...

SPC135 - Don’t Get Dropped : Analyse Your Bunch Ride

08 Apr 2015

Contributed by Lukas

We have all been dropped by a bunch at some point. there. This week we are going to look at advice for not getting dropped. Find out a way the 3 steps...

SPC134 - Strategies for Treatment and Prevention of Burnout

25 Mar 2015

Contributed by Lukas

This episode explains what burnout is, examines the symptoms, illustrates why it occurs, provides a burnout questionnaire to assess burnout levels, an...

SPC133 - Does Poor Air Quality Mean Poor Performance?

18 Mar 2015

Contributed by Lukas

On August 5, 2008, Sarah Hammer and Michael (meatball) Friedman arrived at Beijing Airport ready to compete for the USA 2008 summer Olympic games wear...

SPC132 - The Effect of Green Tea on Performance

04 Mar 2015

Contributed by Lukas

This episode explores Green Tea Extract and the promise it has shown as a supplement to induce weight loss by an increase in energy expenditure and fa...

SPC131 - Energy Systems Explained

25 Feb 2015

Contributed by Lukas

Energy systems drive all of our activity on the bike. Understanding them will help you to focus your training and optimise your nutrition. The 3 energ...

SPC130 - A Users Guide to Fueling with Fat and Carbs

18 Feb 2015

Contributed by Lukas

The impact diet has on performance is huge. We look at the latest recommendations for carbohydrate use, and how to increase fat oxidation.→ Subscrib...

SPC129 - Race Day Team Tactics

11 Feb 2015

Contributed by Lukas

How did Eric Marmotte win the US Pro National Championships in 2014, and what can you (and your team) learn from this race? We take a look at his win ...

SPC128 - Forecasting and Benchmarking Performance with Alan Couzens

05 Feb 2015

Contributed by Lukas

How do you know if your training program working? Testing is the best way to find this out - but testing is hard physically and mentally. With the hel...

SPC127 - Periodization: Are You Doing it Right?

22 Jan 2015

Contributed by Lukas

Traditional periodization follows an optimal sequence based on the time course of training adaptations. Understanding this will help you set your trai...

SPC126 - How to Apply Science to your Cycling with Jason Boynton M.S.

14 Jan 2015

Contributed by Lukas

Learn how to read scientific papers if you should implement the techniques or products mentioned while avoiding the main pitfalls of using this approa...

SPC125 - The Best Innovation Tech from 2014

07 Jan 2015

Contributed by Lukas

To get things going in 2015 I thought it would be cool to look a little deeper into a 2014 Cyclingnews Reader Poll By: James Huang. It produced a top ...

SPC124 - How to Crush Crits and Be a Better Racer

10 Dec 2014

Contributed by Lukas

Since the Summer crits have started in Australia, and this is one of the most underrated episodes of SPC I've decided a replay Criterium Racing: ...

SPC123 - Peaking and Tapering Revisited

04 Dec 2014

Contributed by Lukas

What is the right tapering strategy for you? While this is not top of mind all year round, it’s important even when it’s not happening. Meaning yo...

SPC122 - Cycling Interval Training Basics

26 Nov 2014

Contributed by Lukas

Interval training is the cornerstone for successful cycling training. I use them in all my training programs and I believe they are the most effective...

SPC121 - Rider Hot Seat: Barron Mendelssohn

20 Nov 2014

Contributed by Lukas

This is something new for Semi-Pro Cycling – a Rider Hot Seat where a rider jumps in the hot seat and I try and answer their questions about their t...

SPC120 - How to Make the Most of Your Coaching

12 Nov 2014

Contributed by Lukas

Learn how to take control of the coaching relationship and take advantage of the knowledge of your coach. This episode covers Things You Can do to Mak...

SPC119 - When Should You Make a Coaching Switch?

05 Nov 2014

Contributed by Lukas

If your current coach's plan seem to work and you have a good rapport, why would you make such a radical change? If your after performance gains ...

SPC118 - How to Become a Better Climber

29 Oct 2014

Contributed by Lukas

Learn the 5 step system to become a stronger, faster and more efficient climber. Including the Focus Checklist - a complete body and form check to kee...

SPC117 - Pedal Forces, Vibration and Performance

23 Oct 2014

Contributed by Lukas

This episode looks at optimising the mechanical forces on the pedals in different situations to produce a higher power output. In every cycling enviro...

SPC116 - Teamwork Wins Races with Nick Traggis

15 Oct 2014

Contributed by Lukas

This episode is all about choosing team members, finding mentors and pleasing sponsors from both a rider and manager perspective. Nick Traggis - Direc...

SPC115 - Turning PRO the Carter Jones Way

08 Oct 2014

Contributed by Lukas

Carter Jones’ coach Dr Stephen McGregor joins us again to talk about Carter's development. Carter Jones has signed a two year deal with Team Gi...

SPC114 - Pacing and Performance Measurement Using VAM

01 Oct 2014

Contributed by Lukas

It’s cycling and climbing today with the concept of VAM helps us understand and quantify cycling performance and can be a useful tool to help improv...

SPC113 - Inspiratory Muscle Training for Cycling Endurance

24 Sep 2014

Contributed by Lukas

Today we are learning about training the respiratory system - that’s right the breathing muscles - not the lungs. Breathing muscles fatigue just lik...

SPC112 - How to Add Split Sessions to Your Training

18 Sep 2014

Contributed by Lukas

Learn how to survive days when you are doing 2 training sessions. This episode gives a basic framework, guidelines and benefits of having two training...

SPC111 - Building Systems for Performance with Keith Flory of Drapac PRO Cycling

10 Sep 2014

Contributed by Lukas

We take a look at his approach to building the Performance Systems at Drapac Pro Cycling in it’s first year as a PRO Continental Squad. On an indivi...

SPC110 - How to Prepare for a Stage Race

03 Sep 2014

Contributed by Lukas

The challenge of a longer stage race is that it requires more fitness, more endurance and the ability to recover day-after-day. This episode answers t...

SPC109 - Maximal Aerobic Power (MAP) Testing Explained

27 Aug 2014

Contributed by Lukas

Discover a faster and less painful why to measure progress and set training zones. RAMP tests can test VO2Max, Lactate and MAP. You may be familiar wi...

SPC108 - Your Yearly Review Process

20 Aug 2014

Contributed by Lukas

It may be a little early for you to start reviewing your season. But it’s never too early to start preparing for it when it eventually comes around....

SPC107 - The Difference Between Fitness and Endurance

14 Aug 2014

Contributed by Lukas

When it comes to building your Chronic Training Load the composition of that load is very important, and because we are endurance athletes. Finding th...

SPC106 - Predictions for the Future of Bike Technology

06 Aug 2014

Contributed by Lukas

My predictions for the next 5 years of cycling technology. Some will become reality and some are on the dream list, but all are fascinating. From ABS ...

SPC105 - The Highs and Lows of Altitude Training for Cyclists

30 Jul 2014

Contributed by Lukas

Is altitude training worth your time and money? Altitude camps, altitude sleeping, and altitude training, what works best or even at all.→ Subscribe...

SPC104 - Back to Training Basics with Max Testa

23 Jul 2014

Contributed by Lukas

We take it back to basics in this episode with Dr. Max Testa. Dr. Max Testa has been around PRO cycling for over 20 years - listen in to hear some of ...

SPC103 - How to Start with Mobility and Stability

16 Jul 2014

Contributed by Lukas

Mobility has its roots in functional movement, which is linked biomechanics. This can lead us to bike fit methodology, but today I’m going to focus ...

SPC102 - The Easy Way to Set Training Routes

09 Jul 2014

Contributed by Lukas

Here’s the problem - you have arrived at your new location, whether it be permanent or temporary - and your coach (or you) have prescribed a specifi...

SPC101 - How to Set Process, Performance and Outcome Goals

02 Jul 2014

Contributed by Lukas

Goals are the starting point for any cycling success. They are fundamental to measuring your progress, maintaining laser focus, and sustaining motivat...

SPC100 - Jake Kauffmann: From Rugby Player to Semi-Pro Hitter

25 Jun 2014

Contributed by Lukas

Find out how a rider goes from C grade, then B, then winning his club champs in A grade and State ITT Champs in one year. And now leaves his homeland ...

SPC099 - Does Running Impact Cycling Performance

18 Jun 2014

Contributed by Lukas

Do the dangers of a cyclist running outweigh the risk of any potential fitness gains? Running can damage your your body if you aren't a seasoned ...

SPC098 - Training Strategy and Discipline Selection with Colby Pearce

11 Jun 2014

Contributed by Lukas

Understanding yourself as an athlete, in the context of performance, training and everyday life, will help you decide how to plan your training, and t...

SPC097 - Learning from Cadel and his Career

04 Jun 2014

Contributed by Lukas

A look at Cadel’s journey. Considering where Cadel is in his career, I think it’s fitting to take a look at Australia’s most accomplished cyclis...

SPC096 - 6 Components to a Successful Training Plan

28 May 2014

Contributed by Lukas

Once you start getting into the nitty gritty of designing a training plan, you start to get overwhelmed by all the elements that should be included. I...

SPC095 - The Truth About Cycling Knowledge

21 May 2014

Contributed by Lukas

How do you know what you know about cycling? Think about every single element of cycling...from the shoes you wear to the gels you eat, from the train...

SPC094 - The 5 Phases of Semi-Pro Cyclist Development

07 May 2014

Contributed by Lukas

Short term thinking can harm your potential as a cyclist. Big statement I know - but if you want to improve as much as possible - then allow yourself ...

SPC093 - The Top Powermeter Purchase Considerations

30 Apr 2014

Contributed by Lukas

It's a complicated and expensive investment but buying a power meter doesn't have to be too difficult. In this episode I guide you through t...

SPC092 - Brain Training to Perform Under Pressure

23 Apr 2014

Contributed by Lukas

Performing under pressure is crucial to training and racing success. The key to controlling pain and other emotions is awareness that starts with your...

SPC091 - Increase Your Pain Threshold with Practice

16 Apr 2014

Contributed by Lukas

Learn how to PROs deal with pain, and how you can start to understand your own relationship to pain. This episode explores the issue of pain and how c...

SPC090 - Evaluating Your Race Performance with Race Reports.mp3

09 Apr 2014

Contributed by Lukas

Hard race data like power is important but can only take you so far in understanding why you did, or did not perform to your expectations in a race. U...

SPC089 - An Introduction to Power Based Training

02 Apr 2014

Contributed by Lukas

Learn the 5 steps you should take the moment you buy a power meter; including, why not to test straight away, what to test and why, and why you should...

SPC088 - How to Budget Your Upgrades with Andy Blair

26 Mar 2014

Contributed by Lukas

Andy Blair from the Swell-Specialized Mountain Bike Team talks how to upgrade your bike based on dollars per gram. I also touch on if it is even worth...

SPC087 - Turning Pro the Phil Gaimon Way

19 Mar 2014

Contributed by Lukas

Phil Gaimon from the Garmin-Sharp Pro Cycling Team is here with us this week to talk about how to turn pro even if you have a late start and don’t m...

SPC086 - Plyometrics Training for Cyclists

12 Mar 2014

Contributed by Lukas

Plyometrics are supposed to help with explosive anaerobic power, but what does the science say? Learn the ins and outs of plyo - and even if you shoul...

SPC085 - Surviving Sportives and Epic Rides with Matt de Neef

05 Mar 2014

Contributed by Lukas

Sportives and epics create the perfect environment to challenge your physical and mental limits. Finding ways to survive any epic ride your about to d...

SPC084 - Demystifying Sprint Technique with Jonathan Fraley

26 Feb 2014

Contributed by Lukas

Sprinting is a rare thing in cycling - a skill we can actually practice. Ignoring tactics, positioning and panache - actually learning how to sprint i...

SPC083 - Pre-Season Checkup: Make Sure You're Ready for Race Season

19 Feb 2014

Contributed by Lukas

The race season is coming so it's time to get everything in place to start with a bang. This episode covers 5 ways you can prepare your body and ...

SPC082 - How to Manage Your Stress Budget by Jesse Kropelnicki

12 Feb 2014

Contributed by Lukas

How you handle stress on and off the bike are a major determining factor in progressing your natural cycling talents. Ideally you want a year over yea...

SPC081 - Valuable Lessons from Brailsford’s Performance Framework

05 Feb 2014

Contributed by Lukas

Another great performance framework to delve into. This time we learn lessons from Dave Brailsford of Team Great Briton and Team Sky. Everything from ...

SPC080 - Unlocking the Power of Indoor Group Training with Richard Wharton

29 Jan 2014

Contributed by Lukas

If solo indoor training isn't your thing - or you're looking for some variety in your winter program then indoor group cycling (in the right...

SPC079 - 5 Key Cycling Performance Skills

22 Jan 2014

Contributed by Lukas

Learn skills to help your performance, not race related but skills you can practice and perfect to improve your performance every time you ride. Thing...

SPC078 - Managing Your Goals with Accountability

15 Jan 2014

Contributed by Lukas

When we're in the grind with training, having an accountability system is a great way to stay focussed on what matters. This episode goes through...

SPC077 - How to Build Your Confidence

07 Jan 2014

Contributed by Lukas

Confidence is the gateway to peak performance. Learning how the mind works is a big part of the puzzle, controlling is another story. It a skill that ...

SPC076 - Your Guide to Understanding Power Training Metrics

01 Jan 2014

Contributed by Lukas

This week it’s all about the numbers, and their context in a linear periodisation training plan. Depending on how involved you get with your trainin...

SPC075 - Joe Friel on Periodisation, Champions and Longevity.mp3

18 Dec 2013

Contributed by Lukas

Joe Friel is easily one of the most influential coaches and authors in endurance sports. Introducing periodisation to the broader endurance community,...

SPC074 - Winter Cross Training for Cyclists

11 Dec 2013

Contributed by Lukas

This show is dedicated to those that live in snowbound winter climates. I present 4 cycling alternatives to build and maintain aerobic fitness based o...

SPC073 - 7 High Performance Principles for Cycling

04 Dec 2013

Contributed by Lukas

These High-Performance principles apply to every competitive cyclist - not just those at the top. These principles will help you understand how to kee...

SPC072 - Prime Cycling Framework by Jim Taylor PhD

28 Nov 2013

Contributed by Lukas

If you take the important mental elements that it takes to be a successful and consistent cyclist and place them in an order from foundation to optima...

SPC071 - The Dangers of Long Term Endurance Exercise

20 Nov 2013

Contributed by Lukas

What if all the training you do over 7 hours is making your heart and health worse not better. This episode explores the recent findings of Professor ...

SPC070 - Alcohol and Cycling Performance

13 Nov 2013

Contributed by Lukas

We all know deep down that the alcohol we drink is bad for us, but how does it effect your performance on the bike? This episode takes a look at the d...

SPC069 - Next Level Tech A Peek into Cutting Edge PRO Technology

06 Nov 2013

Contributed by Lukas

PRO Directors of Sports Science are digging further into the details to win bike races. This episode digs into the idea of the durable cyclist through...

SPC068 - Cycling Training Camps (or Cycling Holiday) Top Tips

30 Oct 2013

Contributed by Lukas

Done right training camps can really benefit your season - but what to watch out for? There are lots of possible pitfalls, from the food to the terrai...

SPC067 - Constant Improvement Lessons with Dr. Stephen McGregor

23 Oct 2013

Contributed by Lukas

Constant improvement is not just the realm of juniors and PROs - the principles definitely apply to all competitive cyclists, no matter where you’re...