The Roadman Cycling Podcast

Kelly Murphy - Accelerating Your Progression

18 Nov 2020

Contributed by Lukas

There aren't many bike riders who've seen progress through the ranks of our sport as fast as Kelly Murphy. A few short years have seen her progress fr...

Without A Vision The Kingdom Will Perish

17 Nov 2020

Contributed by Lukas

There is often less competition in life for outrageous goals than for mediocre ones. I want to share a strategy I use for making sure i'm always livin...

How I Plan A Training Day

16 Nov 2020

Contributed by Lukas

Terrain, training structure, the season, weather, wind and training partners are just some of the considerations you should be mindful of when plannin...

5 Recovery Strategies To Give You An Edge

13 Nov 2020

Contributed by Lukas

Training hard only makes it possible you will improve your fitness. This potential fitness is transformed into real gains when we recover. These five ...

Is Base Training Dead ?

12 Nov 2020

Contributed by Lukas

Should we still be doing Base Training or in this era of HIIT sessions is it all about intensity. It's the classic duration versus intensity debate. ...

Ger Redmond - From Prison To Pro

11 Nov 2020

Contributed by Lukas

Success is rarely a straight line and for Ger Redmond this is certainly true. A career as a pro football player gave way to gangland. A period in pris...

How One Word Can Change Your Life

10 Nov 2020

Contributed by Lukas

We are constantly facing distraction from phones, emails and people. All trying to pull us towards them and away from our goals and our mission. One s...

Strange Twist Sees Roglic Win Vuleta

09 Nov 2020

Contributed by Lukas

Primož Roglič has won the Vuleta for 2020. The last summit battle of La Covatilla was the scene for a strange twist in the plot which a lot of viewe...

How To Structure Your Winter Training

06 Nov 2020

Contributed by Lukas

It's difficult to make real fitness gains during the season but during the off season it is possible to make huge jumps in fitness - if you follow the...

How To Stop Procrastinating (For Good)

05 Nov 2020

Contributed by Lukas

We all put important tasks off and get sucked into completing trivial chores occasionally but this can have huge knock on effects - undermining our pr...

Jack Ultra Cyclist - The World's Most Extreme Rider?

04 Nov 2020

Contributed by Lukas

Jack Ultra Cyclist is one of the most extreme riders on the planet. Conquering Everest 3 times in 3 days, four ascents of the legendary Taiwan KOM and...

Bucket List - Cycling's Hardest Climbs

03 Nov 2020

Contributed by Lukas

After watching yesterdays stage in La Vuleta I began to wonder, What are the hardest climbs in the world? I profile the Top 5 hardest climbs in our sp...

The Hardest Climb In The World - Alto de l'Angliru

02 Nov 2020

Contributed by Lukas

Hugh Carthy was uncommon among uncommon men as he tamed the beast of l'Angliru and wrote himself large in cyclings history books. Try Our Roadman 14 D...

The Wrong Saddle Height Can Cost You Up To 8% Power

30 Oct 2020

Contributed by Lukas

When your saddle is too low or too high you're giving away free power and putting yourself at risk of injury. Today I talk about how to set your saddl...

10 Items You Should Bring On Every Bike Ride

29 Oct 2020

Contributed by Lukas

These are 10 essential items to bring on every spin. Some you are probably already bringing but others will blow your mind & change your habits. Try O...

Larens Ten Dam - Live Slow, Ride Fast

28 Oct 2020

Contributed by Lukas

Laurnes Ten Dam is one of the most recognisable faces from the last decade of cycling. A fascinating interview with a man who seems to have truly foun...

How To Stop Giving A Fu**

27 Oct 2020

Contributed by Lukas

When you stop spending your energy worrying about how others perceive you, it opens up bandwidth for incredible pursuits you didn't know were possible...

How A Raincoat Cost Roglic The Vuelta Lead

26 Oct 2020

Contributed by Lukas

A crazy set of events saw Roglic lose his lead and also his podium spot at the Vuleta. Tactical error and bad luck both played a part in a day to forg...

Dan's Price Of Success - Vuelta Stage Win

23 Oct 2020

Contributed by Lukas

Dan Martin broke down in tears after a famous Vuelta stage win on stage 3. It was his first victory since the birth of his children and it meant the w...

I've Created My Own Mobile Cafe

22 Oct 2020

Contributed by Lukas

Coffee Shops are the latest victim of Co-Vid but you don't need to be a victim of circumstances. I've created my own mobile coffee unit. Try Our Roadm...

Strange Practises In The Peleton

21 Oct 2020

Contributed by Lukas

Cycling is such a textured sport, with so many layers. If you look closely there are some really strange things going on inside the peleton. In this p...

Vuelta - I found A Crazy Bookies Mistake

20 Oct 2020

Contributed by Lukas

The Vuelta a España kicks off today. I profile the stages worth watching, the form riders and talk about one crazy value bet for a podium. Try Our Ro...

The Curse Of The Rainbow Jersey?

19 Oct 2020

Contributed by Lukas

Julian Alaphilippe has had some seriously bad luck since winning the World title. Is it just a run of bad luck or is there something more to it? I loo...

The Problem With Zwift

16 Oct 2020

Contributed by Lukas

I think Zwift is a great tool to supplement your training plan but the Zwift Plans have a number of problems which could be undermining your fitness g...

How To Lose Weight

15 Oct 2020

Contributed by Lukas

Fad diets don't work and systems which rely on restrictions certain macros are always so hard to stick to.  So how do you lose weight and keep it off...

Cory Williams - Racism in Cycling

14 Oct 2020

Contributed by Lukas

Cory Williams is one of the fastest criterium riders in the world but he finds himself having to work twice as hard for opportunities because of the c...

How To Beat Laziness

13 Oct 2020

Contributed by Lukas

Being Lazy is the enemy to progress but we all fall victim to its powers from time to time. This podcast will teach you how to defeat the old enemy Tr...

Is This The End For Cavendish?

12 Oct 2020

Contributed by Lukas

Mark Cavendish rolled across the line yesterday soaked and while clearly emotional uttered the words "That's perhaps the last race of my career" It wo...

20 Minute Fat Burning Workout

09 Oct 2020

Contributed by Lukas

If you are making excuses for not training by saying "I don't have time", this podcast will shatter those excuses. A 20 Minute structured session whic...

Top 5 Cycling Mistakes - Are You Making Them?

08 Oct 2020

Contributed by Lukas

The old saying goes "learn from mistakes, but they don't have to be your mistakes". I talk about the 5 most prominent mistakes I seen riders make and ...

Simon Gerrans - You Can't Move Forward Till You Look Back

07 Oct 2020

Contributed by Lukas

Simon Gerrans looks back on a career which saw Tour de France, Giro & Vuleta Stage Wins.  We also reflect on a memorable Liege win which saw Dan Mart...

Extreme Ownership To Improve Cycling Performance

06 Oct 2020

Contributed by Lukas

A concept developed by Navy Seal Jocko Willink and how we can use it to maximise our cycling performance Try Our Roadman 14 Day Challenge to Kickstar...

The First thing you Teach Juniors - Liège-Bastogne-Liège Lessons

05 Oct 2020

Contributed by Lukas

One of the best weekends of Bike racing in a long time. Co-Vid has had many downsides but an upside is the feast of bike racing at the moment. I discu...

Giro d'Italia Preview - Key Stages & Contenders

02 Oct 2020

Contributed by Lukas

The World's Hardest Race in the World's Most Beautiful Place - The Giro! It kicks off tomorrow and runs for the next 3 weeks. I break down the key sta...

Do You Need A Winter Bike?

01 Oct 2020

Contributed by Lukas

Do you need a winter bike? What considerations should you take in mind before deciding to add yet another bike to your collection? Try Our Roadman 14 ...

Derek Cullen - Bike Packing Africa To Find Happiness

30 Sep 2020

Contributed by Lukas

Derek Cullen is an Adventurer, Story Teller, Bike Packer & Public Speaker. We talk about his crazy bike adventure across Africa, what prompted it and ...

The Power Of A Journal

29 Sep 2020

Contributed by Lukas

Journaling could set you up for the best season of your life. Try out my recommendations before you cast judgement.  Include daily: Your Daily Quest,...

Will Wout Ever Ride For Roglic Again? World's Drama

28 Sep 2020

Contributed by Lukas

A New World Champion has been crowned - Julian Alaphilippe. A deserving winner on a tough day of racing. The drama developed post race with comments f...

World Race Race Preview - Imola

26 Sep 2020

Contributed by Lukas

The World Cycling Road Race Championships take place this Sunday in Imola. This year this race is sandwiched a week between the Tour & Giro. The timin...

Should You Take An End Of Season Break?

25 Sep 2020

Contributed by Lukas

Should you take some time off the bike at the end of the season and if so how long? The custom of taking an "off season" is inherited from the Profess...

What You Should Eat While Training

24 Sep 2020

Contributed by Lukas

What should you eat and how often should you eat while cycling? It is possibly to get through a session without eating correctly but the training adap...

Alex Kirsch - Unsung Hero of Trek Segafredo

23 Sep 2020

Contributed by Lukas

Ours is a sport of incredible sacrifice. One rider crosses the line with his hands in the air but it takes a full team effort to make that happen. Ale...

The 2 Day Rule

22 Sep 2020

Contributed by Lukas

The 2 Day Rule is a rule i've used to ensure my actions are always calibrated towards my ultimate goal( Cycling pr otherwise). It's a valuable tool yo...

TDF Awards Show

21 Sep 2020

Contributed by Lukas

It was one of the most memorable Tours in recent years. The podium has been decided but the big question remains unanswered.  Who will win the covete...

TDF Stage 21 - Sam Bennett Has Made History

20 Sep 2020

Contributed by Lukas

Yesterday was all about Pogacar as we watched him delivery one of the great sporting performances. Today we were treated to another spectacle with Sam...

TDF Stage 20 - The Best Cycling Performance EVER!

19 Sep 2020

Contributed by Lukas

Tadej Pogačar has written himself large in cycling history with the greatest performance I've ever seen in a bike race. Speechless... I can't contain...

TDF Stage 19 - Take A Bow Sam Bennett

18 Sep 2020

Contributed by Lukas

Sam Bennett is on the brink of stepping into the history books. It's been an epic battle with Sagan over 3 Weeks but he has emerged victorious.  Tomo...

TDF Stage 18 - Champagne At Last

17 Sep 2020

Contributed by Lukas

Ineos have been the most aggressive team in the race since we hit the alps and finally they've banished the bad news and pulled off a big one.  We ha...

TDF Stage 17 - Hardest Climb In The World?

16 Sep 2020

Contributed by Lukas

It was one of the hardest climb i've ever seen in a bike race. Pitches up to 24% meant we had a complete slog fest.  In the end it was Roglic who rea...

TDF Stage 16 - The Final Scene

15 Sep 2020

Contributed by Lukas

We are moving into the end game of this years Tour. It's the final week and the alps is where this battle will unfold. Some warning shoots were fired ...

TDF Stage 15 - Bernal Takes Cyanide Pill

13 Sep 2020

Contributed by Lukas

The Tour de France wasn't won today but some riders definitely lost it. The defending Champion, Bernal, gave away over 7 minutes on the final ascent. ...

TDF Stage 14 - How To Use Team Mates

12 Sep 2020

Contributed by Lukas

On a day where Sagan worked his troops like slaves team work was to win out. It's the second example we've seen this week from Sunweb - the collective...

TDF Stage 13 - Ineos Humiliated

11 Sep 2020

Contributed by Lukas

It was the Queen's Stage on this years Tour de France and it produced my favourite moment of this years race. It was just a look to some but I break d...

TDF Stage 12 - Study This (A Tactical Masterclass)

10 Sep 2020

Contributed by Lukas

Team Sunweb treated amateur riders to a tactical display which we can all learn so much from. The collective won out over the individual in another dr...

TDF Stage 11 - Sagan Relegated

09 Sep 2020

Contributed by Lukas

Drama abound in todays stage of the Tour. Mr Peter Sagan has been penalised for his contact with Wout Van Aert in the closing meters of todays stage. ...

Tyler Hamilton - My Tour de France Podium

08 Sep 2020

Contributed by Lukas

Sam Bennett pulled off a historic stage win on stage 10 and in the process pulls on the green jersey. I'm joined by Tyler Hamilton to review the stage...

TDF Stage 9 - How To Win A Bike Race

06 Sep 2020

Contributed by Lukas

We had heartbreak and drama rolled into one on todays stage 9. In the end we have a winner fit to grace even the finest stage - Pogacar. He rode himse...

TDF STage 8 - Battle Commences

05 Sep 2020

Contributed by Lukas

We are into the hills and the battle has commenced. Some of the race favourites have fallen apart on the first real test. All through lockdown this is...

TDF Stage 7 - A Lesson For Every Bike RIder

04 Sep 2020

Contributed by Lukas

Cycling is more than who has the best numbers. It's a game of tactics, skill, control and poise. Today show cased the best of bike riding. Record this...

TDF Stage 6 - Firing Blanks

03 Sep 2020

Contributed by Lukas

The route was designed for drama today but the GC boys had other plans. Thankfully we had fire works from the first breakaway winner in this years tou...

TDF Stage 5 - Yellow Jersey Stolen by Poor Decision

02 Sep 2020

Contributed by Lukas

Drama on Le Tour as the race commissaire fined our race leader 20 seconds resulting in him losing the yellow jersey. Sagan is dethroned by Irishman Sa...

TDF Stage 4 - First Blood

01 Sep 2020

Contributed by Lukas

The first hill top finish in this years Tour saw the first battle among the contenders. One team is has taken control and a giant is faltering. Suppor...

Allan Davis - TDF Stage 3 Sprint Show Down

31 Aug 2020

Contributed by Lukas

We had a sprint showdown with the fast men today at the Tour. I am joined by sprint legend Allan Davis to talk me through the action. Support this pod...

Stage 2 TDF - The King of France

30 Aug 2020

Contributed by Lukas

In an unusual move from the Tour de France organisers we are into the mountains & climbing for the 2nd stage of this years Tour.  We'd some heart bre...

The Tour de France is Underway

29 Aug 2020

Contributed by Lukas

The 107th Tour de France is underway.  Will it make Paris? How will organisers manage Co-Vid? This years race is going to be wall to wall drama and i...

5 Bio-hacks For Your Waistline

28 Aug 2020

Contributed by Lukas

Simple simple tweaks you can start implementing which will immediately start impacting your waist line.  Support this podcast: www.patreon.com/anthon...

How To Taper When you Race Every Week

27 Aug 2020

Contributed by Lukas

Tapering is how we make sure we are at our very best on race day but what happens when you have multiple events per year. How do you go about planning...

How To Speed Up Your Metabolism

26 Aug 2020

Contributed by Lukas

After taking 2 years away from cycling one of the areas I had to work hardest on during my comeback was body composition. I found one little known sec...

Choosing the Correct Bike

25 Aug 2020

Contributed by Lukas

It can be overwhelming trying to figure out what bike to buy. Do you need a climbing bike? An Aero bike? I attempt to cut through the noise and simpli...

Coming Back From Injury Or Sickness

24 Aug 2020

Contributed by Lukas

Throughout my cycling career i've hit the ground on a number of occasions. Physically your body takes a hit but also the mental damage should not be u...

Bluelight - The Silent Assassin

21 Aug 2020

Contributed by Lukas

Bluelight is all around us. We are staring at screens, phones & tablets all day long. The Wave length of light omitted prevents melatonin release whic...

The Calorie Myth

20 Aug 2020

Contributed by Lukas

For years we've been told that to lose weight we just need to consume less calories than we eat but it isn't that simple.  This one tweak will preven...

Breath With Niall - Harnessing The Cold For Performance Gains

19 Aug 2020

Contributed by Lukas

An eye episode where I chat with master of the cold, Níall O'Murchú.  Cold has the power to heal the body, reduce inflammation and accelerate fat l...

What's In My Handlebar Bag

18 Aug 2020

Contributed by Lukas

A question that baffles cycling fans around the world - what is inside my handlebar bag.  The contents will surprise, baffle & inspire you.  Support...

Discipline Equals Freedom

17 Aug 2020

Contributed by Lukas

We're not designed for the life we live. We are going soft - mentally & physically.  Take back control of your physical & mental health by staying di...

How To Improve Your Climbing

14 Aug 2020

Contributed by Lukas

Going uphill on a bike is one of the most challenging aspects of the sport we love. However, when you are in form and well trained it can be one of th...

3 Hacks To Improve Your Sleep

13 Aug 2020

Contributed by Lukas

Training is only one piece of the puzzle. The other side is recovery and without doubt the most important aspect of recovery is sleep.  In today's sh...

Barry Murray - World Tour Nutrition

12 Aug 2020

Contributed by Lukas

Barry Murray is a Consultant Nutritionist & Lecturer. He has previously worked with BMC Pro Cycling Team & advised some of the top riders in the world...

My Favourite Cycling App - Komoot

11 Aug 2020

Contributed by Lukas

I've probably tried & deleted 100 cycling apps from my phone in the last year.  This is the only app that has forced its way into my life.  Today I ...

Do This Once In A While

10 Aug 2020

Contributed by Lukas

I left the house this morning feeling frazzled and not wanting to ride. I returned home 5 hours later with sore legs but a clear mind. Here's how I ac...

Wild & Weird Targets for 2020

07 Aug 2020

Contributed by Lukas

Co-Vid has meant we can't focus on our regular target events. We need to get creative.  I share target ideas which will hopefully inspire you into ac...

I Crashed & Broke My Bike

06 Aug 2020

Contributed by Lukas

I smashed my bike in a crash last weekend. Thankfully I avoided injury but it's left me feeling a little low. All the kit I mention in today's podcast...

Ronan McLaughlin - Everest World Record

05 Aug 2020

Contributed by Lukas

Alberto Contador has been taken off the top of the Everest Charts by an Irishman. Ronan McLaughlin showed what's possible when someone focuses on a ta...

Indoor Training Essentials

04 Aug 2020

Contributed by Lukas

Indoor training can be a less than pleasant experience. For years I got it completely wrong because I had my eyes closed to an obvious solution. It to...

Number One Mistake You're Making On Zwift

03 Aug 2020

Contributed by Lukas

I used Zwift all through the lockdown period and chatting with clients, i'm seeing one mistake made over & over again. Use this podcast to avoid this ...

How To Build Your Own Training Plan

02 Aug 2020

Contributed by Lukas

Ever wondered how to build your own training plan? We work backwards from the target event, building around family, work & social events. I break down...

The Number 1 Training Mistake Holding You Back

30 Jul 2020

Contributed by Lukas

I've been running A1 Coaching for over 8 Years now and I see one mistake repeated over & over again.  Implement the ideas in this episode and it will...

The Group Ride is Broken - How We Fix It

29 Jul 2020

Contributed by Lukas

We have a real problem with group rides. They are chaotic, dangerous and doing damage to our reputation on the roads.  The group ride has been around...

Training Intensity - How Much Is Too Much?

27 Jul 2020

Contributed by Lukas

There is a reason to threshold test which no one talks about. It gives us a new vocabulary, a new way for athlete & coach to communicate. This new lan...

My Threshold Test

27 Jul 2020

Contributed by Lukas

I tested my threshold today with a new testing protocol. I chat about the type of test you should do, how you should do it and reveal how my test actu...

Preparation for Bike Packing

24 Jul 2020

Contributed by Lukas

Bike Packing is probably the most fun you can have on the bike. The sense of exploration, freedom & adventure is hard to replicate but if you don't pr...

Tips For Riding In Traffic

23 Jul 2020

Contributed by Lukas

I commuted across the city by bike today and I was shocked at the poor bike skills & road awareness of some riders.  Today I want to give you a few t...

Ryan Mullen - How To Go Fast In A Time Trial

22 Jul 2020

Contributed by Lukas

Ryan Mullen is a multiple Irish National Champion and one of the fastest men in the world in a race against the clock. We "geek-out" on time trials an...

A Short Cut to Success - Who not how

21 Jul 2020

Contributed by Lukas

There is one productivity trick which has literally taken years of trial & error off of my journey. You can apply this to your cycling or any aspect o...

Genesis Episode - Roadman Bites

20 Jul 2020

Contributed by Lukas

A milestone episode.  I wanted to give you more tangible tips & tricks to achieve your cycling goals but I was cautious about unloading a large amoun...

Nicolas Roche - What it means to be Irish

14 Jul 2020

Contributed by Lukas

Nicolas Roche discusses how he felt like an "outsider" in Ireland & France until he finally committed and choose to embrace his Irish identity. An hon...

Why Do Some Succeed & Others Don't

07 Jul 2020

Contributed by Lukas

I look at what makes some people succeed and others fail. There is a common thread which links Lance Armstrong, Apple, Martin Luther King and The Wrig...

Bling Matthews - The Hunt for Green Jerseys

30 Jun 2020

Contributed by Lukas

I chat with one of the biggest stars in our sport, Michael Matthews. Bling opens up about his battles with Sagan, his training protocol and takes us t...

Jani Brajkovič - Battling Demons

23 Jun 2020

Contributed by Lukas

One of the most honest conversations i've ever had. Jani opens up about depression, bullying, eating disorders and doping infractions. He shares insi...

Willie Smit - Racism in Cycling, Ketones & Never Giving up

16 Jun 2020

Contributed by Lukas

I chat with World Tour Rider from Burgos BH Willie Smit.  I talk with the South African Native about racism in sport, how to use ketones to improve p...