エピソード

  • Is heat training a marginal gain or major stressor?

    Is heat training a marginal gain or major stressor?
    2025/05/21

    Is heat training the next big performance unlock, or just another way to cook yourself?

    In this episode of Performance Process, Ronan Mc Laughlin sits down with elite coach Jacob Tipper to unpack the science, applications, and pitfalls of heat training. They dive into what actually happens to your body in the heat, the potential gains in plasma volume and haemoglobin mass, and why more athletes are turning up the temperature even in cold climates. From WorldTour race prep to age-group applications, the conversation blends physiology, practical protocols, and hard-earned lessons from coaching athletes like Ben Healy and working with Dan Bigham in preparation for his successful Hour Record attempt. If you’ve ever wondered about heat training, this is the episode for you.
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    37 分
  • Is lower slower? Aero part 2 with JP Ballard

    Is lower slower? Aero part 2 with JP Ballard
    2025/05/14

    Part 2 of our listen back to when JP Ballard of SwissSide joined us for part one of our Performance Process deep dive into all things aerodynamics.

    Ballard is founder and CEO of aerodynamics specialists Swiss Side. The Swiss company produces wheels and aero calf sleeves, but the majority of its work is in offering its aerodynamic expertise to other manufacturers in the cycling industry. He had also sat down with us in January 2024 to record three hours worth of discussion and advice on aerodynamics and performance.

    In part 2 we discuss if lower and narrower is slower or faster, acid tests for assessing aero marketing, and why aero matters regardless of what speed we ride at, even uphill.

    We then delve into where’s best to spend your money chasing aero gains, the best bang for the buck, so to speak. Finally, perhaps the biggest takeaway is that JP doesn’t believe the rule of 105 is as critical as we once thought
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    41 分
  • CyclingSpy explains Van der Poel's hidden aero and member questions answered

    CyclingSpy explains Van der Poel's hidden aero and member questions answered
    2025/05/10
    From Van der Poel’s overshoes to Pogačar’s bike choice, we dive deep into the Spring Classics with the ever-anonymous aero expert, CyclingSpy. Why are some teams going all-in on aero, while others seem to be holding back? What do helmet choices, skinsuit fabrics, and even trailer mounts on pro bikes tell us about modern race-day priorities?We unpack the implications of CyclingSpy’s provocative observation that Gilbert’s 2019 Roubaix-winning time would’ve missed the time cut this year and what that says about how fast racing has become. We also dig into whether bouncing over cobbles ruins your aero gains, and tackle listener questions on ankle aerodynamics, helmet vortices, and whether exposed brake hoses might be the next marginal gain hiding in plain sight.Timestamps:Spring Classics and performance tech insights (00:00)Ronan Mc Laughlin introduces the podcast, focusing on performance processes and tech insights for cycling enthusiasts.The discussion includes trends, trade-offs, and observations in performance tech, such as team choices between Arrow and comfort control.Topics range from aerodynamic roles of vortices and helmet design to yarn flow visualisation and testing.Ronan mentions the podcast's updated version with an AI-generated voice to improve listener experience.Spring Classics observations and team strategies (02:08)Ronan and the anonymous arrow CyclingSpy discuss the 2025 Paris-Roubaix race, noting that Gilbert’s winning time in 2019 would be outside the time limit in the 2025 race.The conversation highlights the impact of wind direction and changes in racing strategies over the years.Ronan and the Spy delve into the differences in equipment, such as skin suits, wider tyres, and advanced bikes, contributing to faster race times.The discussion touches on the importance of proper fueling and training, which allow riders to maintain high power output throughout the race.Impact of cobbled sectors on aerodynamics (09:41)Ronan and the Spy explore the effect of cobbled sectors on aerodynamics, questioning whether the shaking cancels out or enhances aerodynamics.The CyclingSpy explains that the frequency of the up-and-down movement over cobbles is likely to have a minimal impact on the rider aero but potentially bigger impact on components.They discuss the use of sensors and testing methods by teams to measure various parameters during Roubaix recon days.The conversation includes a humorous anecdote about a bike trailer attachment on Tiesj Benoot's bike, which turned out to be a child's bike trailer.Team strategies and equipment choices (16:52)Ronan and the CyclingSpy discuss the range of skin suits used by different teams and the impact on performance.They highlight the importance of optimising equipment for specific roles within a team, such as team leaders versus support riders.The conversation touches on the use of aero overshoes and the significance of rider positioning during the race.The CyclingSpy notes that some teams, like Red Bull - Bora - Hansgrohe, have different options for skin suit fabrics to suit various conditions and rider sizes.Van der poel's performance and equipment choices (20:20)Ronan and the CyclingSpy analyze Van der Poel's performance, noting his use of aero overshoes and a skin suit, despite not using the latest aero equipment.They discuss the importance of rider positioning and the impact of different helmet designs on aerodynamics.The conversation includes speculation about the reasons behind Van der Poel's choice of equipment and his ability to maintain a low position during the race.The CyclingSpy mentions that Van der Poel's comfort with the older helmet design might be a factor in his choice.Team equipment choices and aero optimisation (37:05)Ronan and the CyclingSpy discuss the choice of bikes by different teams, such as UAE Team Emirates' use of the V4Rs over the Y1Rs.They speculate about the reasons behind the team's choice.The conversation includes a discussion about the new V5Rs and its design features, such as reduced frontal area.The CyclingSpy explains the rationale behind making bikes smaller to reduce drag, despite the practical constraints of stiffness and geometry.Flow control and future aero designs (49:47)Ronan and the CyclingSpy discuss the potential for flow control technologies in future aero designs.They mention the success of the Vorteq bike in the Tokyo Olympics as an example of effective flow control.The CyclingSpy explains the challenges of predicting wind angles and the benefits of making bikes smaller to reduce drag.The conversation touches on the limitations of current understanding and the need for further research in flow control.Flow visualisation techniques and limitations (51:47)Ronan and the CyclingSpy discuss the use of string tufts for flow visualization during testing.The CyclingSpy explains the limitations of string tufts, such as their interaction with the flow and the difficulty in measuring accurate separation ...
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    33 分
  • Replay - Inside Visma's winning formula

    Replay - Inside Visma's winning formula
    2025/05/08

    In this rerun of a standout episode from October 2023, Ronan Mc Laughlin and Caley Fretz sit down with Mathieu Heijboer, Head of Performance at Visma-Lease a Bike, for an in-depth look at what makes the most dominant team in men’s cycling that year tick.

    From the team’s humble, winless days in 2015 to their Grand Tour-conquering present, Heijboer shares the inside story of that transformation.

    The conversation covers the team’s three core performance pillars: training, equipment, and nutrition and how a shared philosophy, built on collaboration and constant refinement, underpins every decision. Heijboer breaks down the team’s use of data analysis, altitude and heat training, metabolic profiling, and their careful vetting of wearable tech and equipment partnerships.

    This episode offers rare insight into how Visma structure their training camps, manage talent, and make performance-led decisions.
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    26 分
  • The dark side of marginal gains - when optimisation goes too far and hurts performance

    The dark side of marginal gains - when optimisation goes too far and hurts performance
    2025/05/02

    Marginal gains have shaped modern performance cycling, but have we gone too far and are they now inadvertently and unwittingly costing us performance?

    In this episode, Caley Fretz flips the script to interview Ronan Mc Laughlin about his deep-dive investigation into how the once-transformative philosophy of stacking small advantages has evolved into a marketing arms race.

    Together, they explore the unintended consequences of chasing ever-smaller improvements: compromised fit, overlooked fundamentals, misleading marketing, and the fear of missing out that drives unnecessary upgrades. From integrated cockpits to the psychology of performance, this candid conversation asks whether we’re still gaining, or just hoping not to fall behind.
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    27 分
  • UPDATED: Inside the mind of Instagram’s CyclingSpy

    UPDATED: Inside the mind of Instagram’s CyclingSpy
    2025/04/05
    You asked, we answer. This is an updated version of this week's PP episode with a more listenable (hopefully) modified voice for our Cycling Spy.Say the word spy to us cyclists and increasingly we might think of the @CyclingSpy Instagram account. This pseudonymous account has become a fascinating source of spotted tech, product leaks, and aero observations. One day it’s a new frame, the next a new arm warmer texture.This week, CyclingSpy joins Ronan for a rare, anonymous conversation.Always sharp. Often first. Occasionally blunt. But never identified.If there’s an aero gain to be found, or a questionable “gain” to debunk, they’ve probably already posted about it, broken it down, and made you wonder if we really understand what makes you fast.We unpack the origins of the account, the engineering mindset behind it, and why anonymity is its superpower. From wind tunnels to CFD, skin suit mysteries to UCI politics, this episode dives deep into how we test, tweak, and obsess over aero gains.Most of all, we challenge the binary “what’s fastest?” mindset and explore how understanding why something works is the key to developing truly faster tech. Cycling Spy brings an insider’s view of aerospace, Formula 1, and pro cycling R&D, revealing the unknowns that could provide yet another step change in cycling performance.Side note: This week’s episode won’t be the last time you hear CyclingSpy on the Performance Process podcast. In fact, CyclingSpy will be joining us once a month for a dedicated performance tech related episode in which the Spy will first provide their take on a specific topic, perhaps a new aero bike launch or a new aero trend. Then, in the second half of the show the Spy will answer listener questions. Escape Collective members can submit their questions for the Spy here. That said, we simple can’t answer which TT helmet works best for you, or individual specific bike fitting/aero position questions. With that in mind, try to keep your questions focused on topics and trends that will broaden our collective understanding and a voice note of around one minute is perfect.Show notes:Introduction to the Cycling Spy (00:00)Ronan Mc Laughlin introduces the podcast and the mystery of the Cycling Spy, a figure known for analyzing performance tech on Instagram.Ronan Mc Laughlin tries to uncover Cycling Spy’s identity with a game of guess who.Ronan Mc Laughlin and the Cycling Spy discuss the speculation about who the Cycling Spy might be, including Dan Bigham and Ronan himself.Personal Background and Expertise (06:00)The Cycling Spy reveals they have a degree in aerospace engineering and experience working in Formula One and cycling.They have developed methods for visualising aerodynamics and have worked on products that have achieved world records and TDF stage wins.The Cycling Spy mentions they are bound by NDAs, which adds to their credibility in the industry.Ronan Mc Laughlin asks about the specific area of expertise, and the Cycling Spy humorously responds, "making people go fast."Anonymity and Community Involvement (13:30)The Cycling Spy explains the importance of anonymity to maintain the integrity and trustworthiness of the account.They receive many submissions from the community, which helps the account stay current and relevant.The Cycling Spy emphasises the value of the community in spotting new products and sharing insights.Ronan Mc Laughlin and the Cycling Spy discuss the balance between keeping the account anonymous and providing valuable information to the community.The Cycling Spy shares their motivation for starting the account, inspired by similar accounts in Formula One.They aim to fill a niche by focusing on small performance differences that larger magazines often overlook.The account helps junior riders by providing advice and breaking down complex aerodynamic concepts.The Cycling Spy discusses the potential for the account to evolve and possibly go public if the right opportunity arises.Challenges and Future of Aerodynamics in Cycling (27:49)The Cycling Spy discusses the limitations of current aerodynamic testing methods and the potential for significant improvements.They highlight the importance of understanding the physics behind aerodynamics to develop faster equipment.The conversation touches on the potential for dramatic changes in cycling equipment as aerodynamic understanding advances.The Cycling Spy shares their thoughts on the future of aerodynamics in cycling and the potential for new technologies to revolutionize the sport.Testing and Optimization Strategies (43:50)The Cycling Spy advises on the importance of testing both on the road and in the wind tunnel to validate results.They emphasise the need for a robust testing protocol to ensure accurate data and meaningful improvements.The conversation covers the challenges of interpreting aerodynamic data and the importance of experience in making informed decisions.The Cycling Spy shares their approach...
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    30 分
  • Guess who: Inside the mind of Instagram’s CyclingSpy

    Guess who: Inside the mind of Instagram’s CyclingSpy
    2025/04/02
    Say the word spy to us cyclists and increasingly we might think of the @CyclingSpy Instagram account. This pseudonymous account has become a fascinating source of spotted tech, product leaks, and aero observations. One day it’s a new frame, the next a new arm warmer texture.This week, CyclingSpy joins Ronan for a rare, anonymous conversation.Always sharp. Often first. Occasionally blunt. But never identified.If there’s an aero gain to be found, or a questionable “gain” to debunk, they’ve probably already posted about it, broken it down, and made you wonder if we really understand what makes you fast.We unpack the origins of the account, the engineering mindset behind it, and why anonymity is its superpower. From wind tunnels to CFD, skin suit mysteries to UCI politics, this episode dives deep into how we test, tweak, and obsess over aero gains.Most of all, we challenge the binary “what’s fastest?” mindset and explore how understanding why something works is the key to developing truly faster tech. Cycling Spy brings an insider’s view of aerospace, Formula 1, and pro cycling R&D, revealing the unknowns that could provide yet another step change in cycling performance.Side note: This week’s episode won’t be the last time you hear CyclingSpy on the Performance Process podcast. In fact, CyclingSpy will be joining us once a month for a dedicated performance tech related episode in which the Spy will first provide their take on a specific topic, perhaps a new aero bike launch or a new aero trend. Then, in the second half of the show the Spy will answer listener questions. Escape Collective members can submit their questions for the Spy here. That said, we simple can’t answer which TT helmet works best for you, or individual specific bike fitting/aero position questions. With that in mind, try to keep your questions focused on topics and trends that will broaden our collective understanding and a voice note of around one minute is perfect.Show notes:Introduction to the Cycling Spy (00:00)Ronan Mc Laughlin introduces the podcast and the mystery of the Cycling Spy, a figure known for analyzing performance tech on Instagram.Ronan Mc Laughlin tries to uncover Cycling Spy’s identity with a game of guess who.Ronan Mc Laughlin and the Cycling Spy discuss the speculation about who the Cycling Spy might be, including Dan Bigham and Ronan himself.Personal Background and Expertise (06:00)The Cycling Spy reveals they have a degree in aerospace engineering and experience working in Formula One and cycling.They have developed methods for visualising aerodynamics and have worked on products that have achieved world records and TDF stage wins.The Cycling Spy mentions they are bound by NDAs, which adds to their credibility in the industry.Ronan Mc Laughlin asks about the specific area of expertise, and the Cycling Spy humorously responds, "making people go fast."Anonymity and Community Involvement (13:30)The Cycling Spy explains the importance of anonymity to maintain the integrity and trustworthiness of the account.They receive many submissions from the community, which helps the account stay current and relevant.The Cycling Spy emphasises the value of the community in spotting new products and sharing insights.Ronan Mc Laughlin and the Cycling Spy discuss the balance between keeping the account anonymous and providing valuable information to the community.The Cycling Spy shares their motivation for starting the account, inspired by similar accounts in Formula One.They aim to fill a niche by focusing on small performance differences that larger magazines often overlook.The account helps junior riders by providing advice and breaking down complex aerodynamic concepts.The Cycling Spy discusses the potential for the account to evolve and possibly go public if the right opportunity arises.Challenges and Future of Aerodynamics in Cycling (27:49)The Cycling Spy discusses the limitations of current aerodynamic testing methods and the potential for significant improvements.They highlight the importance of understanding the physics behind aerodynamics to develop faster equipment.The conversation touches on the potential for dramatic changes in cycling equipment as aerodynamic understanding advances.The Cycling Spy shares their thoughts on the future of aerodynamics in cycling and the potential for new technologies to revolutionize the sport.Testing and Optimization Strategies (43:50)The Cycling Spy advises on the importance of testing both on the road and in the wind tunnel to validate results.They emphasise the need for a robust testing protocol to ensure accurate data and meaningful improvements.The conversation covers the challenges of interpreting aerodynamic data and the importance of experience in making informed decisions.The Cycling Spy shares their approach to helping riders optimise their equipment and position through testing and analysis.Industry Insights and Future Directions (56:38)The Cycling ...
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    30 分
  • I said aero testing is a nightmare; Streamlines says it's fixing that

    I said aero testing is a nightmare; Streamlines says it's fixing that
    2025/03/29

    Aero testing usually brings wind tunnels, maths equations, and general nerdery to mind. It's time-consuming, requires patience, and a hassle many can't be bothered with. But still, it shapes many of the products we buy today; thus, it affects all our riding.

    In this episode, Ronan sits down with John Buckley – former F1 aerodynamicist and founder of Streamlines – to explore how real-world aero testing is changing testing for the performance-minded and it's adoption within the industry.

    From F1 aerodynamics to cycling performance, John shares the journey behind building an outdoor aero testing platform now used by WorldTour teams, bike fitters, and equipment developers.

    They unpack why outdoor testing matters, how teams and fitters are already using it, and what it could mean for everyday riders looking to ride faster without guesswork. They explore the limitations of wind tunnel testing, the unique challenges of outdoor measurement, and how the Cirrus system automates and simplifies testing.

    Whether you're a performance-minded cyclist, a curious bike fitter, or just want to know what's actually making you faster, this episode breaks down cutting-edge tech in a way that's actionable, thought-provoking, and accessible.
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    36 分