The Cycling Brief
Episodes
SPC066 - Training with Intensity Year Round with Chris Harnish
17 Oct 2013
Contributed by Lukas
Chris Harnish joins us to discuss the idea of training with intensity year round. Which is highly relevant to Semi-Pros because we have limited traini...
SPC065 - Testing Restedness : Weekly Monitoring for Cyclists
09 Oct 2013
Contributed by Lukas
Maximal testing is mentally draining and can take away from your current training, this makes it difficult to do every week. But what if there was a w...
SPC064 - 12 Step 'A' Race Performance Planning Process
02 Oct 2013
Contributed by Lukas
Understanding the exact demands of your event, the past winners and your capabilities is the best way you are training as efficient as possible. I wil...
SPC063 - How to Pick Your Races
25 Sep 2013
Contributed by Lukas
Picking your races is not always about picking the biggest and the best race. The one with the big name, or hard reputation. Being selective could the...
SPC062 - How Ageing Affects Your Cycling Performance (and What to Do About It)
18 Sep 2013
Contributed by Lukas
It’s one of those things that you may dread talking about because it represents the slow downward spiral to death. Yes that’s a bit drastic, but I...
SPC061 - What Have You Done This Season?
11 Sep 2013
Contributed by Lukas
It’s the most important question to ask yourself when you’re finishing up your season, and looking towards the next. It’s important to carefully...
SPC060 - Aerodynamic Fit Testing - Is It a Real Option?
04 Sep 2013
Contributed by Lukas
Aero is the new buzzword - but manufacturers aero claims are worthless to you unless you test them in your own setup. Testing this is now possible - a...
SPC059 - The Role of Genes and Practice in Cycling
28 Aug 2013
Contributed by Lukas
You will never think of talent the same after this episode. I take a look into the role that genetics play in determining your talent, and how much we...
SPC058 - Solving the Cycling Cramps Prevention and Treatment Mystery
21 Aug 2013
Contributed by Lukas
Muscle Cramps - The intense, involuntary contraction of a muscle either during or immediately after exercise. Not only can they be painful, but can sh...
SPC057 - Plotting Your Pace in a Time Trial Race
14 Aug 2013
Contributed by Lukas
Pacing a time trial correctly can be the difference between winning and losing. Learn how to plot and train for your race based on the types of resist...
SPC056 - Criterium Racing: Tips, Tactics and Strategy
07 Aug 2013
Contributed by Lukas
Whether you love or hate criterium racing it's best done with a plan to attack or sit in and sprint. This episode is all about the options you ha...
SPC055 - Six Steps to Perfect Tire Pressure
31 Jul 2013
Contributed by Lukas
Tire pressure is as simple or as complicated as you make it. This episode gives you a 6 step plan that takes into consideration all the factors assoc...
SPC054 - Nutrition and Performance Month Highlights and Wrap Up
24 Jul 2013
Contributed by Lukas
This is the final episode of 4 in the nutrition and performance series where I explore the best takeaways from the past 3 episodes. Including getting ...
SPC053 - Weight Management and Racing Lean
17 Jul 2013
Contributed by Lukas
In many ways be lighter on the bike is the ultimate upgrade you make to improve your performance. Looking at it as part of your training is only pract...
SPC052 - Cycling Sports Nutrition: Science, Trends and Surprises.
10 Jul 2013
Contributed by Lukas
In the second episode of 4 that is exploring the best ways to optimise nutrition for performance, I interview Sports Nutritionist Alan McCubbin from N...
SPC051 - Why the Gut Should be at the Centre of Your Universe
03 Jul 2013
Contributed by Lukas
In the first episode of 4 that is exploring the best ways to optimise nutrition for performance, I interview health coach Joelle Collard from B32 Athl...
SPC050 - Everything a Cyclist Should Know About Massage
26 Jun 2013
Contributed by Lukas
Massage is an important part of a PRO cyclists routine, but where does it fit into a Semi-Pro's schedule? This episode covers types, benefits and...
SPC049 - Making the Grade: 6 Ways to Survive Being Upgraded
19 Jun 2013
Contributed by Lukas
Stepping up a grade can be tough even if you are ready for the challenge. This episode covers the transition with ways to help you survive, and thrive...
SPC048 - Biomarkers of Performance and Optimising Your Blood
12 Jun 2013
Contributed by Lukas
Taking control of your blood can help you optimise your performance by using biomarkers to guide your nutritional and supplement needs. This episode h...
SPC047 - The Power of Habit Design
05 Jun 2013
Contributed by Lukas
Habits are so ingrained into your cycling on and off the bike-it's important to create and modify habits that will lead to you being a better cyc...
SPC046 - Tapering and Peaking for Optimal Cycling Performance.mp3
29 May 2013
Contributed by Lukas
It’s a critical time for athletes. There are physical and mental elements to get it right like maintaining fitness, while gradually reducing fatigue...
SPC045 - Planning Your Race and Split-Second Decisions
22 May 2013
Contributed by Lukas
I explore race plans to show you how to win races with race smarts based on your strengths, competitors, terrain, weather, and split-decisions. → Su...
SPC044 - Solving the Mechanical Efficiency of Your Hips and Ankles
16 May 2013
Contributed by Lukas
This episode deals with basic problems and errors rather than bike fit per se. A proper bike fit is going to go a long way in helping these elements, ...
SPC043 - Judging Your Intensity by Feel
08 May 2013
Contributed by Lukas
Feel is important on a bike, not only for skills but knowing how your body feels in different zones of intensity. Understanding how it reacts in each ...
SPC042 - Cleat Position: Getting Your Power to the Pedal with Steve Hogg
01 May 2013
Contributed by Lukas
Where do you place your cleats, and why do you do it that way? Cleat position is usually done without much thought as to why. It’s well worth a revi...
SPC041 - When to Use Your Mountain Bike in Training with Alison Dunlap
24 Apr 2013
Contributed by Lukas
Training on the road and trainer allows for consistent efforts but it doesn’t help with specificity, especially how your body works under heavy load...
SPC040 - How to Clean Your Bike Like a Semi-Pro
17 Apr 2013
Contributed by Lukas
Everyone has their own style when they clean their bike. I am sharing mine this week, so you can clean your bike like a Semi-Pro, I'm also on the...
SPC039 - How to Get and Keep Cycling Sponsorship
10 Apr 2013
Contributed by Lukas
Securing cycling sponsorship is tough! That's why I've created a 6 step process to help you identify potential sponsors, solve specific prob...
SPC038 - The Cycling Lifestyle - Habits, Balance and Training
03 Apr 2013
Contributed by Lukas
Using cycling as a lifestyle creates longevity for staying competitive and healthy. This show takes lessons from Tony Steward of joetoprocycling.com, ...
SPC037 - The Art of Building a Cycling Team with Henoch Getz
27 Mar 2013
Contributed by Lukas
Cycling teams are not as integrated into racing for semi-pro riding, opposed to the PRO peloton, but with the increase in racing cyclists over the pas...
SPC036 - Detraining Quickness and Maintaining Fitness
20 Mar 2013
Contributed by Lukas
What happens when you stop riding for 5 days? The detraining timeline is important to understand, as is knowing how to maintain fitness when you can&a...
SPC035 - Motorpacing: Your Neuromuscular Secret Sauce
13 Mar 2013
Contributed by Lukas
How are you training your neuromuscular response to your chosen event? Motorpacing is hard, dangerous and probably illegal where you live, but it migh...
SPC034 - A Glimpse into the Future of Indoor Training with Nate Pearson from Trainer Road
06 Mar 2013
Contributed by Lukas
Group rides, racing and coaching with live voice, data and video are coming! It's is an exciting time to be a cyclist, especially if you spend ti...
SPC033 - Practical Periodisation and Training with Adam Zimmerman
27 Feb 2013
Contributed by Lukas
Periodisation models are a confusing mess for anyone new the different options. I got Adam Zimmerman from Zimmerman Training on the show to explain hi...
SPC032 - Managing Overreaching and Preventing Overtraining.mp3
20 Feb 2013
Contributed by Lukas
Overtraining is over diagnosed by cyclists, you are probably experiencing overreaching instead, but that's not to say that they aren't both ...
SPC031 - Cycling With Your Eyes Closed : Visualisation Techniques
13 Feb 2013
Contributed by Lukas
Two visualisation techniques to get more out of yourself, train your mind and prepare for new situations. Picking your number and practising an event ...
SPC030 - Holistic Bike Fitting: What It Is and Why It Matters
06 Feb 2013
Contributed by Lukas
Correct alignment of your body on the bike is secondary to correct alignment off the bike. Up to 25% of your training plan should be dedicated to main...
SPC029 - Power and Coaching with Hunter Allen
30 Jan 2013
Contributed by Lukas
We talk about the idea behind the The Power and Fatigue Profiles, how power meters help to work out your optimal training hours, why keeping a trainin...
SPC028 - 15 Questions to Ask Yourself Before You Go Coach Hunting
23 Jan 2013
Contributed by Lukas
The most important relationship in cycling: Finding a coach is hard enough without being clear what you want out of the relationship. These questions ...
SPC027 - 5 Ways to Increase Your Safety on the Road
16 Jan 2013
Contributed by Lukas
A new perspective on road safety to shift your mindset and give you more freedom when riding on the road. Hint: It's about your circle of influen...
SPC026 - Why Are Knicks So Expensive?
09 Jan 2013
Contributed by Lukas
When buying cycling clothes price is a major factor, especially when knicks are involved. How can companies justify charging over $300 for a pair of k...
SPC025 - 6 Weight Training Fundamentals for Cyclists
21 Dec 2012
Contributed by Lukas
Working with these fundamentals will help you turn the strength gained in the gym into muscular power and endurance on the bike. → Subscribe to the...
SPC024 - 5 Training Principles to Live By
17 Dec 2012
Contributed by Lukas
These 5 principles can help you make important decisions regarding things like when to stop intervals, when to ride in a bunch and other important dec...
SPC023 - 6 Steps to Planning Your Annual Training Plan
03 Dec 2012
Contributed by Lukas
The 6 steps according to Joe Friel-Planning 2013 or any year is long and complex. This episode goes through his training plan process and sets up a fr...
SPC022 - How to Make Your Indoor Training Easier and More Efficient
26 Nov 2012
Contributed by Lukas
Making training easier and more efficient is all about perceived effort compared to power output. I explore this idea with the latest indoor trainers ...
SPC021 - What I Didn’t Know (and wish I did) About Buying a Bike Online.mp3
19 Nov 2012
Contributed by Lukas
Buying a bike online, and by yourself is hard. That's why I run through my process for sizing, and compare it to 3 popular online size calculator...
SPC020 - How to Measure Your Mobility and Save Yourself with Justin Hays of SuperHumanPursuits.com
12 Nov 2012
Contributed by Lukas
Do you know what mobility is? It's more than just stretching, and it's super important to getting maximum strength and power in training. Ju...
SPC019 - 5 Ways to Optimise Your Life for More Riding Time
05 Nov 2012
Contributed by Lukas
Only owning one type of sock and 2 pairs of underwear are a couple of the ways I reduce time spent on mundane and repetitive tasks. This week is all a...
SPC018 - 2013 Tour de France and Etape Planning with Tim Marsh.mp3
29 Oct 2012
Contributed by Lukas
I’m planning a trip to the 2013 Tour and Etape and not using a tour company. It’s a logistical nightmare so I asked Tim Marsh of velonomad.com to ...
SPC017 - Is it Time To Buy a Power Metre?
22 Oct 2012
Contributed by Lukas
The pre-release of the StageOnePower power metre is a sign that power data is starting to become available to the Semi-Pro for a realistic price. This...
SPC016 - Finding Cheap Momentum to Save You Energy
15 Oct 2012
Contributed by Lukas
Madison hand-slings are a classic way to get cheap momentum but there are lots more ways. This episode looks at many of the ways to save time and ener...
SPC015 - Boost Your Power and Speed with One Hour per Week
08 Oct 2012
Contributed by Lukas
Introducing the Tuesday of Terror aka Hour of Power aka Hour of Speed. The prescribed intervals in this episode are key to building power and speed in...
SPC014 - Solving Travel Challenges with Olympian Bec Henderson
01 Oct 2012
Contributed by Lukas
There are many travel challenges such as immunisation, vaccinations, jet lag, diet, and acclimatisation. This podcast deals with how the travelling cy...
SPC013 - Climbing tactics and tips with Dylan Cooper from Rockstar Racing
24 Sep 2012
Contributed by Lukas
Climbing is one of those parts of cycling that can make or break you depending on how you approach it, or how you are feeling on the day. Dylan and I ...
SPC012 - Hacking PRO Recovery Tools, Techniques & Gadgets
17 Sep 2012
Contributed by Lukas
We all see the PROs using new recovery tools, techniques & gadgets, but do they really work? In this episode we take a look at what the pro’s u...
SPC011 - 6 Markers for Recovery Success.mp3
10 Sep 2012
Contributed by Lukas
All your time off the bike can be considered recovery. I take a look at quantifying and automating 6 overtraining markers for better recovery.→ Subs...
SPC010 - How a Warm-Up Framework Can Save Your Race Day
03 Sep 2012
Contributed by Lukas
Having a set way of approaching warm-ups, regardless of the type of race, is a useful tool to save you from working harder than you should on race day...
SPC009 - 4 Steps to a Stress Free Race Day
27 Aug 2012
Contributed by Lukas
Race day can be very stressful, between registration, trying to remember all your equipment and warm-ups, it's hard to stay focussed. This episod...
SPC008 - The Best 3 Marginal Gains for Quick Wins
20 Aug 2012
Contributed by Lukas
There are 1000's of ways to make marginal gains, we get started by looking at Team Great Britain and taking the best 3 for quick wins.→ Subscri...
SPC007 - How Enhancing Your Mind Can Give You a Performance Boost"
13 Aug 2012
Contributed by Lukas
In this Episode I talk about using your mind as an internal energy force. Your mind defines all aspects of your behaviour; such as how you think, fee...
SPC006 - How to Make a Successful Transition to Your 'Cross Season
06 Aug 2012
Contributed by Lukas
In Episode #6 I talk Cyclocross. With the Australian 'cross season one third of the way through, and the northern hemisphere about to kick of the...
SPC005 - Performance Enhancing Drinks
30 Jul 2012
Contributed by Lukas
Episode 5 of the Semi-Pro Cycling podcast talks about performance enhancing drinks that make a big difference to your riding and recovery.→ Subscrib...
SPC004 - Should You Change Your Pedalling Technique?
23 Jul 2012
Contributed by Lukas
This episode looks at Lance Armstrongs toes down, high cadence style and the questions, why does he do it, and should you do it too?→ Subscribe to t...
SPC003 - Increase Riding Performance with Music.mp3
16 Jul 2012
Contributed by Lukas
Listening to music can increase your training and racing performance. There is research now to back this claim up. Find out about it here. → Subscri...
SPC002 - Self Myofascial Release Therapy for Cyclists
09 Jul 2012
Contributed by Lukas
The second episode of the Semi-Pro Cycling podcast where I raise tight areas, how to fix them and the best 4 areas to hit when you are short on time.→...
SPC001 - Introduction and Tour de France Live Commentary
02 Jul 2012
Contributed by Lukas
The first episode of the Semi-Pro Cycling Podcast where I talk about the show and the upcoming live Tour de France commentary on July 11 at 10pm AEST....