Road Cycling Academy Podcast
Interviews with top performing cyclists and industry experts in the fields of coaching, advanced training techniques, and human physiology. The purpose of this podcast is to learn and understand what makes high performing individuals tick, digging deep into their ingredients to success both on and off the bike.
Episodes
How Much Strength Training Do Cyclists Actually Need?
Summary: How much strength training do cyclists actually need, and could doing too much in the gym be interfering with your riding? For recreational and amateur cyclists balancing training with work, family and limited time, strength training can easily become overcomplicated. Long gym sessions with multiple exercises, sets and repetitions may create unnecessary fatigue, making it harder to comple
The Most Important Cycling Graph You're Probably Ignoring
Summary: Do you know your best five-second, one-minute or five-minute power, or are you basing almost all of your cycling training around FTP? For many recreational and amateur cyclists, FTP becomes the number used to set training zones and measure progress. But one number can't necessarily tell you where your strengths and weaknesses sit across everything from a short sprint to a sustained effort
Why More Group Rides Won't Make You Faster (Incl: latest 2026 Research)
Summary: Why can you keep doing the same group ride every week and still get dropped in exactly the same place? For recreational and amateur cyclists, simply doing more group rides can improve fitness and experience, but it may not address the specific weakness that's causing you to lose the wheel when the pace suddenly increases. In this episode of the Road Cycling Academy Podcast, Cam Nicholls i
How Pro Cycling Teams Are Testing Durability (& What We Can Learn)
Summary: What is cycling durability, how do professional cycling teams measure it, and could it be more important than your FTP or VO2 max? In this episode of the Road Cycling Academy Podcast, Cam Nicholls is joined by RCA coach and exercise physiologist Ben Treble to unpack emerging research into one of cycling's hottest performance topics: durability and fatigue resistance. Fresh from the Scien
The Latest Science on Carbs for Cycling: How Much Do You Really Need?
How many carbohydrates per hour do cyclists actually need — 60g, 90g, 120g or even 150g? Professional cyclists are consuming more carbohydrates than ever, with reports of Tour de France riders pushing towards 120–150+ grams of carbs per hour. But does more carbohydrate actually mean better performance — and should recreational and amateur cyclists be trying to copy the pros? In this episode of the
Tour de France Cooling Secrets: Should Amateur Cyclists Be Paying Attention?
What can recreational cyclists learn from the cooling strategies used by the Tour de France peloton? In this episode of the Road Cycling Academy Podcast, Cam Nicholls is joined by RCA coach and exercise physiologist Ben Treble to unpack the science behind cooling strategies, heat acclimation, hydration and performance. With the 2026 Tour de France being one of the hottest on record, riders were se
Train to Drop Your Mates (The Ultimate Group Ride Workout)
If your goal is to beat your mates on the weekend bunch ride, this might be the most effective workout you can add to your training. In this episode, Road Cycling Academy founder Cam Nicholls and Head Coach Ryan Thomas break down one of their favourite interval sessions for recreational and amateur cyclists. Rather than targeting a single training zone, this workout combines VO₂ max efforts, sweet
Is your Zone 2 training actually in Zone 2?
One of the biggest mistakes recreational cyclists make is relying on estimated FTP numbers from Garmin, Strava or Wahoo to determine their training zones. If those estimates are wrong, your Zone 2 training could be missing the mark—and limiting your aerobic development. In this episode, Road Cycling Academy founder Cam Nicholls and Head Coach Ryan Thomas discuss a simple "bro science" method that
The Bike Fit Upgrade Nobody Talks About
Are cycling insoles worth it, or are they just another expensive upgrade? In this episode of the Road Cycling Academy Podcast, expert bike fitter Neill Stanbury sits down with cycling podiatrist Nathan White, founder of Cobra9, to explore one of the most overlooked aspects of bike fit: what happens between your foot and the pedal. While many cyclists obsess over frame geometry, saddle position and
Cycling Hip Pain Explained: Labral Tears, Bike Fit & Prevention
Hip pain is one of the most common issues cyclists face, but the source of the problem isn't always where you think. In this episode of the RCA Podcast, Cam Nicholls sits down with expert bike fitter Neill Stanbury to discuss one of the more serious causes of cycling-related hip pain: hip labral tears. They explain how poor bike positioning, pelvic asymmetry, hip impingement and repetitive movemen
Thinking About Hiring a Cycling Coach? Here's What Actually Happens
Thinking about hiring a cycling coach but not sure what's actually involved? In this episode of the RCA Podcast, Cam Nicholls sits down with RCA coach and sports scientist Ben Treble to pull back the curtain on the coaching process and explain exactly what recreational and amateur cyclists can expect when they start working with a coach. Whether you're training 6–12 hours per week, struggling to i
Want to Climb Faster? Here's How to Train for BIG Climbs
Are you planning a cycling holiday in Europe, tackling iconic climbs like the Alps, Dolomites, or Swiss mountain passes? In this episode of the RCA Podcast, Cam Nicholls sits down with RCA coach and data science specialist Ben Treble to discuss exactly how recreational and amateur cyclists should prepare for a climbing-focused cycling trip. Ben breaks down the key physiological factors that determ
Long vs Short Intervals: Which Builds VO2 Max Faster?
Are short VO2 max intervals better than long intervals for cyclists? In this episode of the RCA Podcast, Cam Nicholls sits down with coach and data science specialist Ben Treble to unpack one of the most debated topics in endurance training: long intervals versus short intervals for improving VO2 max and cycling performance. Recent research has suggested that short interval formats such as 30/15s
The Simple 6-Week FTP Boosting Plan Most Cyclists Ignore
Are you stuck on a cycling performance plateau? Have your FTP gains stalled despite doing hard intervals, bunch rides and endless VO2 max sessions? In this episode of the RCA Podcast, Road Cycling Academy Head Coach Ryan Thomas explains why a dedicated block of tempo training (Zone 3) may be the missing piece in your training program. Many recreational and amateur cyclists spend too much time ridi
Time to Move on from FTP Tests (Critical Power Simply Explained)
In this episode of the Road Cycling Academy podcast, Cam Nicholls sits down with RCA Head Coach Ryan Thomas to break down one of the most talked-about topics in modern cycling training: Critical Power vs FTP. If you've ever wondered: What is critical power? Is FTP testing outdated? How do you test critical power? Why do some cyclists struggle at threshold but excel in VO2 max efforts? How do prof
Cycling & Lower Back Pain: The Hidden Cause Most Riders Miss
Summary Cycling causing lower back pain? Dealing with sciatica, disc injuries, or recurring pain after long rides? In this episode of the RCA Podcast, Cam Nicholls sits down with expert bike fitter and sports physiotherapist Neil Stanbury to unpack one of the most frustrating issues cyclists face: lower back disc problems. Neil explains the difference between common muscular lower back pain and mo
Bike Fitter's Top 3 Race Bikes (geometry & adjustability)
Podcast Summary In this episode of the RCA Podcast, Cam Nicholls sits down with expert bike fitter Neill Stanbury to break down their top three modern race bikes — but from a bike fitting and geometry perspective rather than the usual marketing hype around stiffness and aerodynamics. Neill explains why geometry, sizing range, and adjustability matter far more for recreational and amateur
Why Amateur Cyclists Plateau (What I Learned From 80 Calls)
Summary: In this episode of the RCA Podcast, expert bike fitter Neill Stanbury interviews Cam Nicholls about the biggest training mistakes recreational and amateur cyclists make when trying to improve FTP, endurance, and overall cycling performance. After completing more than 80 one-on-one coaching calls with plateaued cyclists, Cam reveals the three major problems repeatedly holding riders back
10% Power Gains with THIS Simple Bike Fit Adjustment
Summary In this episode, expert bike fitter Neill Stanbury explains the importance of Q factor (aka stance width) in cycling and bike fitting. Notably, how it affects power transfer, injury prevention, and how to optimize it for individual riders. Learn practical tips on measuring and adjusting Q factor for better cycling performance and comfort. Key topics What is Q factor and why it matters
YouTuber Mitch Boyer Shares His Coaching Journey with the RCA
Podcast Summary: In this episode, Mitch Boyer shares his journey from a casual cyclist to a more confident and skilled rider through coaching, structured training, and community engagement. Discover how personalized coaching, mental resilience, and strategic training can lead to significant performance improvements and life benefits. RCA 12 WEEK CUSTOM PLAN; https://roadcyclingacademy.com/cycl
Indoor vs Outdoor Cycling: What the Research Really Says
This episode explores the differences between indoor and outdoor cycling, examining research findings, muscle activation, and practical tips for optimizing indoor training. Hosted by Cam Nicholls with expert insights from RCA coach Ben Treble, it offers valuable guidance for cyclists aiming to improve performance and understand the nuances of training environments. Stannards: https://stannards.
The VO2 Max Workout Most Cyclists Don't Know About
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 Coach Ryan Thomas to break down a lesser-known, research-backed VO2 max protocol from 2020 — and why it's been delivering serious results with RCA riders. Instead of traditional intervals like 30/15s or sustained 3-minute efforts, this session flips thin
The Best Supplements for Cycling (latest 2026 research)
This episode provides a comprehensive review of supplementation in cycling performance, based on recent research from the UCI sports nutrition project. Cam Nicholls and RCA coach Ben Treble discuss food-first approaches, effective supplements like caffeine, creatine, beta alanine, nitrates, and more, emphasizing evidence-based choices for cyclists. Research: https://pmc.ncbi.nlm.nih.gov/articles/
FTP Stuck? Follow this Simple Framework
This episode explores a research-based strategy to boost FTP for cyclists by focusing on physiological system training and periodisation. It emphasises proper zone training, avoiding overtraining, and implementing structured blocks to achieve sustainable performance improvements RCA 12 Week Custom Plan: https://roadcyclingacademy.com/cycling-plan-custom/ Research Paper referenced: https://pmc.
Why We Started a Domestic Race Team (RCA BikesOnline)
Summary This podcast features the RCA's Founder (Cam Nicholls) & Head Coach (Ryan Thomas); discussing the journey of starting an elite domestic cycling team, the challenges faced, sponsorship strategies, team dynamics, and season highlights. Gain insights into the operational, financial, and community aspects of building a successful domestic cycling team. Team & Podcast sponsor: https://onekloudx
Unpacking Josh Bekoff's Melbourne to Warrnambool Victory (Training & Race data)
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 his training regimen, performance metrics, race strategy, and the dynamics of the breakaway he was part of. The conversation highlights the importance of nutrition, pacing, and the mental aspects of racing, culminating in an analysis of the final spr
Thank you
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 from 10's of downloads per episode to thousands. So now is the time for a reset and reresher, with the view to come back in 2026 with a fresh look/listen and an improved podcasting platform. About the RCA: https://roadcyclingacademy.com/
Group Rides: Boost, Burden, or Both for Your Cycling Potential?
Summary The conversation delves into the significance of structured training in sports, particularly focusing on how managing intensity can lead to better performance outcomes. It highlights the importance of recovery and adaptations over time, while also addressing the complexities introduced by variability in training methods that comes with group riding. Takeaways Structured training is essen
Boost V02 Max with Decreasing Interval Training (*Research Paper)
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 unpack a brutal but fascinating VO2 max session: high-intensity decreasing interval training. This workout comes from a 2020 research paper and flips the classic VO2 script — starting with longer efforts and progressively shortening the work intervals
Life as a Directeur Sportif (Matt Wilson on Orica GreenEDGE *2014-2020)
Summary The conversation delves into the intricate logistics involved in organising a cycling race, particularly a Grand Tour, highlighting the challenges of managing teams and maintaining motivation in a high-performance environment. Through the lense of a Sports Director / Directeur Sportif. In this case, Matt Wilson, who was the Directeur Sportif for Orica Green Edge from 2013/14 - 2020. Take
The ProVelo Super League & Reviving Australia's Competitive Cycling Scene
Summary In this episode, Matt Wilson, co-founder of the Pro Velo Cycling League, discusses the inception and purpose of the league, the challenges faced by Australian cycling, and the cultural shifts affecting competitive cycling. He shares insights from the league's first season, innovations planned for the future, and strategies for funding and sponsorship. The conversation also touches on the i
Pacing a Fondo Like a Pro: Strategy, Fuel, and On-the-Day Decisions
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 plan to the final sprint. Fresh off a grass-podium at the World Fondo Championships, Ryan shares the exact playbook he used on a course that opened with a 10 km climb, featured brutal crosswinds, and finished fast along the coast. You'll learn how to o
How to Achieve World-Class Results on Just 8 Hours of Training Per Week
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 Men's Fondo World Cycling Championships—while averaging only 8 hours of training per week. Ryan opens up about balancing full-time coaching, family life with a young child, and the constant setbacks of illness earlier in the year. Despite the challen
Wrap Up Chat from Fondo World Champs 2025 (Lorne, VIC Australia)
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 like from the start corrals to the coastal finish. We cover the course flow (early climb, rolling mid-section, fast finale), the wild wind and sketchy descents, bunch dynamics, and how the event logistics stacked up this year. Inside the episode: Even
Why Road Bike Sizing Charts Don't Work (Bike Fitter Explains)
Summary In this conversation, expert bike fitter Neil Stambry discusses the inadequacies of road bike sizing charts and emphasizes the importance of individual differences in bike fitting. He explains how factors like flexibility, body proportions, and personal comfort can significantly affect the choice of bike size and model. The discussion highlights the necessity of professional bike fitting t
Big Gains, Small Hours: Cycling Personal Bests on 5 Hrs/Week
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses his recent performance improvements despite a reduced training load. He shares insights on the impact of dietary changes, weight training, and the importance of understanding insulin resistance in optimizing cycling performance. The conversation highlights how strategic adjustments in
The Most Important Joint for Road Cyclists (Bike Fitter Explains...)
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses the critical role of the sacroiliac joint in cycling performance. He explains how dysfunction in this joint can lead to significant issues, including pain and reduced endurance, particularly due to asymmetrical movement patterns. The conversation also covers corrective measures and ex
Why Inseam Measurement is Irrelevant (For Bike Fit & Saddle Height)
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses the common misconceptions surrounding inseam measurement in bike fitting. He explains why traditional methods of measuring inseam are not reliable indicators of seat height and highlights the various anatomical factors that contribute to effective leg length. The conversation emphasiz
A Zone Two Training Hack (Anyone Can Do)
Summary In this episode of the RCA podcast, host and coach Ben Treble discusses innovative techniques to enhance cycling fitness through zone two training, focusing on the importance of proper breathing. The conversation explores how diaphragmatic breathing can improve performance, lower heart rates, and enhance overall cycling efficiency. Listeners are guided on how to implement these breathing t
Make Best Use of the Winter Period (for BIG FTP Gains Next Summer)
Summary In this episode, RCA coach Ben Treble discusses the transition from off-season to on-season training for cyclists, focusing on strategies to maintain motivation during winter, the importance of setting winter goals, and the role of strength and conditioning in enhancing cycling performance. The conversation emphasizes the need for a balanced approach that includes aerobic base training, gy
The Problem with Zwift Cycling Plans
Summary In this episode, the conversation revolves around the effectiveness of Zwift and other off-the-shelf cycling programs, exploring their benefits and limitations. The discussion highlights the common issue of athlete plateaus and features a case study of a member named Joshua, who transitioned from a Zwift program to personalized coaching. The importance of critical power testing and structu
The Elephant in the Room (for Masters Cyclists)
Summary In this episode, the Cam Nicholls and Ryan Thomas discuss the critical role of strength training for cyclists, particularly for masters athletes. They emphasize the importance of incorporating gym workouts into cycling routines to improve performance, bone density, and overall health. The conversation highlights research showing significant benefits of strength training, including increase
Are the Tour de France Pros Doping? We give our thoughts...
Summary In this episode, Ryan Thomas discusses the remarkable advancements in professional cycling performance, particularly in the context of the Tour de France. He explores the evolution of nutrition, training science, and equipment, highlighting how these factors contribute to the impressive numbers seen in today's cyclists. The conversation also touches on the importance of small improvements,
Mastering Amy's Gran Fondo (the UCI World Gran Fondo Champs 2025)
Summary: In this episode, Ryan Thomas, head coach at RCA, discusses the specific training and preparation needed for the UCI World Gran Fondo Championships. He breaks down the unique demands of the course, emphasising the importance of threshold power and fatigue resistance. The conversation covers key training sessions, race day strategies, and nutrition tips to ensure optimal performance. Listen
Want to Ride Faster? Don't Ignore Substrate Utilization
Summary In this episode of the RCA podcast, host Cam Nicholls discusses the new substrate utilization feature in TrainingPeaks with head coach Ryan Thomas. They explore the importance of carbohydrate intake for cyclists, particularly during endurance rides, and how the new feature can help cyclists understand their fueling needs better. The conversation delves into the science behind substrate uti
The BEST Science Backed Short Intensity Cycling Workout (to maintain cycling fitness)
Is this cycling podcast about training and improving your performance, including FTP, V02 Max, endurance and sprint repeatability, we discuss This study published in 2020 looking at what performance outcomes changed - over a 3 week transition period - for elite cyclists when they reduced their training load by ~60%.The control group only performed low intensity training. The other group (sprint g
How to Boost Your FTP (I ask Ben the simple question we all want answered)
In this podcast, the RCA's resident data nerd Ben Treble discusses ways you can boost your FTP (Functional Threshold Power), using specific workouts and progressing those workouts over time. Notably, specific threshold based intervals sessions you can progress over time. We focus on the 20min effort in this discussion, as that is the most commonly referred to FTP protocol. Full Transcript: Came
Heart Rate VS. Power for Cycling Training (Science based coach explains...)
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 the more practical, reliable metric for most cyclists. From pacing your efforts to tracking progress, we explain how power takes the guesswork out of training and why heart rate still has its place—just not as your primary guide. Full Transcript: Ca
Is Zone 2 Overhyped? (for recreational & amateur cyclists)
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 the best focus for recreational cyclists https://link.springer.com/epdf/10.1007/s40279-025-02261-y?sharing_token=_JBa16c0TVKpWC-ASGX5qfe4RwlQNchNByi7wbcMAY4Y3tM2wPWWmLYbv6lMcE-pH5K9vrfirQVzyWj5WcLQybc2o6nv6PXysP1Xo-j-QTDsrlCeVJ9oswxeS9e2PpwHVOZNvzJZ7MK
Why Recreational Cyclists Cramp (& what to do about it)
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 about hydration or electrolytes. We break down how poor event-specific training and a lack of proper muscle conditioning are often the real culprits. Learn what you can do to prepare your body, build resilience, and keep the cramps at bay when it matters m
3 Week Build VS. 4 Week Build (What's Best the for a Masters Cyclist)
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-week build with more recovery actually better as you age? We explore the pros and cons of each approach, how recovery needs change over 40, and why a slightly shorter build phase might help you train harder, stay fresher, and see better long-term gains.
3 Things That Matter Most (for a the Masters Cyclist)
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 weight training, and the essentials of effective sprint training. Whether you're looking to bounce back faster, build strength safely, or add top-end speed to your riding, this conversation covers practical tips, common mistakes, and science-backed st
Sports Dietitian's Honest Take on Sugar Flasks & Water (for training & racing)
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 take on using sugar water as a fueling strategy — including when it works, when it doesn't, and how it stacks up against commercial sports drinks. We also dive into gear talk: soft flasks, squeeze bottles, and the simplest, smartest ways to carry your
Latest Research on Altitude Training (& what the pros are doing)
Is altitude training still the secret weapon for cyclists—or has the science changed? In this episode, we explore the latest research on altitude training and its impact on cycling performance. We'll cover: How altitude training works and why it improves endurance, power, and recovery The latest scientific insights on hypoxic training methods—live high, train low, intermittent hypoxia, and mor
Why Concurrent Training is a Must for Cycling Performance (the science)
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 who want to climb faster, sprint harder, and ride longer—without burning out. We explore: The science of how strength training boosts cycling performance Key benefits like improved power output, pedal efficiency, and injury prevention Debunking m
The best interval workout to BOOST V02 Max (the science)
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 level: the 30/15 Tabata protocol. VO2 Max is your body's maximum oxygen uptake, a key marker of cardiovascular fitness and performance. Whether you're an athlete, weekend warrior, or just looking to optimize your health, improving VO2 Max can lead to better
3 Most Common Mistakes Cyclists Make with Weight Loss (with Sports Dietitian)
In this episode with expert Sports Dietitian (Steph Cronin), we dive into the three biggest mistakes cyclists often make when trying to lose weight—and how they can backfire on both performance and long-term progress. From underfueling your rides, to the all-too-common habit of skipping breakfast, and the weekend splurges that undo a week's worth of effort—we break down why these strategies don't
Critical Power VS FTP for Road Cycling (which one should you use)
In this episode, we dive into one of the most debated topics in cycling performance: Critical Power vs Functional Threshold Power (FTP). Both metrics promise to guide your training, predict race performance, and help you understand your limits — but which one is actually more useful? We break down what each metric really means, how they're calculated, and the practical pros and cons of using them
Group Rides for Training (are they a good thing?)
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 progress? In this episode, we dig into the pros and cons of using group rides as a training tool. Whether you're chasing PRs, building base fitness, or just trying to stay consistent, we break down when group rides make sense — and when they might be d
Fuelling Strategies for Racing & Training (Carb 101 with the Nero Show)
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 grinding through intense training blocks or lining up at the start of your next big race, understanding how to fuel properly with carbs can be a game-changer. We cover the different fuelling needs for training vs. racing, timing strategies, carb load
3 Most Common Zone 2 Training Mistakes
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. Whether you're a recreational rider or an amateur cyclist, understanding the nuances of Zone 2 training is crucial for building endurance, improving fat metabolism, and achieving long-term fitness gains. Ryan and Cam will break down the most frequent er
When Should You Go Longer Cranks? (Expert Fitter Explains)
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 172.5mm crank. Neill will discuss physiological reasons and practical reasons for specific individuals. Bike Fit Fundamentals links is here: https://shorturl.at/3qApr
Should You Go Shorter Cranks, like 165mm? (Bike Fitter explains)
In this podcast expert bike fitter, Neill Stanbury, shares why you should consider 165mm cranks. Outside of the fact tadej pogacar uses them. Neill will be discussing this more so from a biomechanical perspective with a touch of performance based advantages in mind. Link to the Bike Fit Fundamentals course here: https://shorturl.at/3qApr
Maximizing Your Big Training Week: Key Tips & Insights
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, cycling holiday, or maybe the stars aligned, and you were just able to get out a ride long and hard for the week. This is a common occurrence from recreational and amateur road cyclists, yet many don't know how to deal with it. In this podcast Ryan
How to Prepare & Pace a MONSTER Cycling Event (#PeaksChallenge)
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 dialled in carb loading, nutrition/ hydration and pacing plan for the day. Given the fact Peaks Challenge is around the corner for a lot of our members - 235km | 4000+ metres of climbing | 13 hour deadline - we are discussing this event as the primary foc
Why Indoor Cycling is Harder than Outdoors (& what the research says)
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 different? Quoted reserach: https://pubmed.ncbi.nlm.nih.gov/24476776/ https://pubmed.ncbi.nlm.nih.gov/24476776/ https://pubmed.ncbi.nlm.nih.gov/30859858/
New Study Favours Low Cadence Drills for Improved Cycling Performance
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 another low cadence study which needs to be pot into perspective. In this podcast we speak with RCA Head Coach Ryan Thomas, who also shares with us how to implement low cadence work into your cycling training. Referenced study: https://pmc.ncbi.nl
The Importance of NAD for Cycling Performance
In this podcast I am speaking with an internationally-recognized integrative medicine expert and author, Vanita Dahia (from Nutripath) about NAD and the importance of it for general human health and cycling performance. https://vanitadahia.com/about/ In this podcast, I'm also referencing my experiences taking an NAD boosting supplement and the benefits I've personally seen. This is from a 54% i
He Studied a Continental Cycling Team for Years (PHD learnings with Dr Aaron Turner)
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 elite road cyclists from the ARA Skip Capital team. A Continental Cycling team based here on the Sunshine Coast. Aaron shines the light on fatigue and stress management considerations for performance gains, and his biggest takeaways, in terms of what
How to Beat Your Mates (in the local Group Ride)
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 neuromuscular repeatability are all areas Ryan dives into. With the view you should walk away from this podcast with a general understanding on what training you need to do to take that next step in your local group ride.
How This Well-Trained Amateur Added 40 watts to his FTP
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 to structure for over 5years - went from a 260w FTP to 308. This member was training for a gruelling event, so Ryan discusses the type of training that was implemented to achieve the goal and the net effect of a significant FTP increase.
What's Best for Indoor Cycling (ERG Mode or Level Mode?)
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 mode impacts your training, helping you decide which is best for your goals and ultimately guide you on what you should be doing when you're training indoors. Check out our training plans and coaching options at our website www.roadcyclingacademy.co
Boost Cycling Performance with Heart Rate Insights (Cardiovascular Drift)
We are back with head coach of the RCA, Ryan Thomas, talking about Cardiovascular Drift. We look at assessing cardiovascular drift for the amateur cyclist and how to practically use the numbers from our basic assessment to measure your performance and fitness.
Best Set & Rep Range for Cyclists Using Gym (with Dr Aaron Turner)
In this podcast cycling Strength & Conditioning Coach, Dr Aaron Turner, discusses the best set and rep range for lifting in the gym, for cycling strength outcomes. Aaron will discuss the % of max you should also be lifting, so you're not over-reaching in the gym and available for high intensity cycling training, along with gym training.
The Number One Mistake Cyclists Make with Gym / Strength Training
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 outline the biggest mistakes cyclists make in the gym, when attempting to use strength training as a way of improving their cycling performance. Aaron will then outline the simple strategies you can use to ensure you're not making the same mistake in
Strength Training for Masters Cyclists (what you need to know)
In this podcast we're back with Doctor Aaron Turner, an expert Strength and Conditioning Coach for road cyclists. Aaron discussing the strategy cyclists need to have in the gym as they start to age. We discuss the set and rep ranges, recovery periods, recovery strategies and general considerations as we step into (or get settled) in the Masters category. For the purposes of this discussion we have
Positional Problems that are Killing Your Power Transfer (with bike fitter Neill Stanbury)
In this episode we are speaking with expert bike fitter andSports Physiotherapist Neill Stanbury about the top four potional problems he encounters as a bike fitter that have high impact on someones power tranfer on the bike. Neill will also be discussing some of the ways to overcomes these issues.
Best Off-Bike Exercises to Improve Hill Climbing (with Strength Coach, Aaron Turner)
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 up those climbs.
The Right Approach to Weight Training for Cyclists (at a Beginner level)
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 your new to it for cycling performance. Aaron explains the importance of establishing good core and syabilisers before heading straight for the 200KG deadlift or squat rack. Aaron also explains the type of set / rep range as you progress into the gym
Top 3 Workouts to Improve Neuromuscular Repeatability (for Criterium Racing)
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 repeatability! Aka, being able to dish out continuous attacks in a crit race or at least being able to follow the continuous attacks. So Head Coach of the RCA (Ryan Thomas) - who has shown many many times how he can win an elite level criterium - explains t
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