The Cycling Brief

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...

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 ...