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The Fast Talk podcast is your source for the science of cycling performance, offering the best training advice and most compelling insight on what it takes to become a better cyclist. Co-hosted by science journalist Chris Case and Fast Talk Labs' resident physiologist and coach, Trevor Connor, each episode takes a deep dive on a range of topics, including sport science, training, physiology, technology, nutrition, and more. The show's guest list includes some of the most prominent names in cycling and sport science, including Dr. Stephen Seiler, Joe Friel, Dr. Asker Jeukendrup, Sebastian Weber, Jim Miller, Sepp Kuss, Brent Bookwalter, Kate Courtney, and many more.

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The Fast Talk podcast is your source for the science of cycling performance, offering the best training advice and most compelling insight on what it takes to become a better cyclist. Co-hosted by science journalist Chris Case and Fast Talk Labs' resident physiologist and coach, Trevor Connor, each episode takes a deep dive on a range of topics, including sport science, training, physiology, technology, nutrition, and more. The show's guest list includes some of the most prominent names in cycling and sport science, including Dr. Stephen Seiler, Joe Friel, Dr. Asker Jeukendrup, Sebastian Weber, Jim Miller, Sepp Kuss, Brent Bookwalter, Kate Courtney, and many more.

    The Importance of Sleep, Monitoring Devices, and Changing Your Routine with Dr. Shona Halson

    The Importance of Sleep, Monitoring Devices, and Changing Your Routine with Dr. Shona Halson

    Ah, sleep. I love it. Do you love it? If only I could get more of it, and get better at it, and wake up each day well rested. Somes days it works, many times it doesn’t. 
    Sleep can be hard, but does it have to be? Sleep is critical, so are you getting enough? And are you getting the right kind? We all know we need sleep, but knowledge is not enough. The focus of this episode is not to convince you why sleep is important, but how to monitor and change your sleep, to get the most out of every night.  
    In particular, for athletes who stress their bodies, sleep is critical. How do we make sure we get what we need, and avoid some of the disruptions and issues that can lead to sleep impairments? We’ll dive in. 
    When it comes to monitoring sleep, there are a host of new gadgets that tell us both about our sleep volume, and the stages we’ve hit. Do they work? We’ll discuss the latest findings on sleep monitoring—what works, what doesn’t, and what to do with that data. 
    Finally, we discuss how to take all that information and change our behavior—easier said than done. But hopefully today’s guest will help us all sleep more soundly tonight.  
    Dr. Shona Halson is an associate professor in the School of Behavioural and Health Sciences at Australian Catholic University. Prior to her current research on sleep, she was a senior physiologist at the Australian Institute of Sport for 15 years. She has a Ph.D. in exercise physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue, and travel. Dr. Halson has served as the director of the Australian Olympic Committee Recovery Centre for three Olympic Games. She has helped countless athletes better understand the importance of sleep, and we’re excited to bring her knowledge to you today. 
    In this episode, we’ll also hear from Dr. James Hull, a respiratory physician, who touches upon the importance of sleep when it comes to fighting infection; and Cameron Cogburn and Erica Clevenger both detail their sleep hygiene and routines to improve sleep quality. 
    Time to put on your PJs. Let's make you fast! 
     
     
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    • 1 tim. 19 min
    Favorite Workouts of Fast Talk All-Stars

    Favorite Workouts of Fast Talk All-Stars

    Whenever we speak with a guest of Fast Talk—coach, athlete, or scientist—we always ask them their favorite workout. In this episode, we share the favorite workouts of Cameron Cogburn, Joe Friel, Jim Rutberg, Neal Henderson, Payson McElveen, Amos Brumble, and Petr Vakoc. 
    You’ll hear each guest discuss the specifics of the workout itself. You’ll also gain a sense of the guest’s philosophy—based on how he or she describes the workout—and the “style” that they bring to the execution and prescription.  
    As a bonus, Trevor, Coach Ryan Kohler, and I also share our favorite workouts.   
    Get ready to take notes. Let's make you fast! 
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    • 49 min
    Mastering indoor cycling, with Joe Friel, Jim Rutberg, and riders on the eSports Team Saris-The Pro’s Closet

    Mastering indoor cycling, with Joe Friel, Jim Rutberg, and riders on the eSports Team Saris-The Pro’s Closet

    It wasn’t long ago that riding inside was something most of us did only when the weather was bad, or the days too dark, or we were pressed for time.  
    Flash forward to today and indoor cycling is quickly becoming a discipline many people focus on for its own sake. It’s no longer a second-rate alternative. And that’s why, today, we’ll focus entirely on indoor cycling and its many nuances. 
    The author of the famous “The Cyclist’s Training Bible,” Joe Friel has now co-written a new book with Jim Rutberg. “Ride Inside: The essential guide to get the most out of indoor cycling, smart trainers, classes, and apps” is the basis for our discussion today. Friel, with decades of experience coaching athletes, indoors and out, and Rutberg, who has long worked with coaches on disseminating their training philosophies, share their thoughts on the future of the sport and why we’re seeing more indoor cycling. They also discuss the specifics of indoor workouts, and why what works outside isn’t always the best practice inside—and vice versa. That and much more from Joe and Jim. 
    We also hear from three riders from Team Saris-The Pro’s Closet. Jennifer Real, Holden Comeau, and Matt Gardiner, all members of this eSports cycling team, have been racing for years almost exclusively on Zwift, and they help us understand the intricacies of this gaming-like platform: How to use the draft; why knowing the courses makes such a difference; how to set up your trainer, and much more. We also touch upon the all-important training aspects of indoor cycling. 
    Time to ride inside. Let's make you fast! 
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    • 1 tim. 35 min
    How to set Strava PRs, with The Pro’s Closet  

    How to set Strava PRs, with The Pro’s Closet  

    In today’s episode, we catch up with our friends at The Pro’s Closet, Spencer Powlison and Bruce Lin, to discuss their recent four-week Strava PR Challenge. In the lead up to their attempts, we helped them with training advice and “race-day” strategy tips. 
    No doubt, this has been an unusual year for cycling. Many of our favorite races were postponed or canceled. And while bikes aren't the most important thing in the world, and public health and safety should always be our priority, as cyclists we thrive on the motivation that comes from training for a big race or event, or setting our sights on a particular challenge.
    Thus, The Pro’s Closet Strava PR Challenge was born. 
    To reinvigorate their competitive juices and get a dose of competition, Bruce and Spencer turned their attention to local Strava segments in Boulder, Colorado. Trevor gave them some training tips on how to prepare most effectively given their timeline (a mere six weeks), and we also coached them on “race-day” strategy.  
    Today we recap all the tips, tricks, and training advice, and talk about how their attempts went. Let’s make you fast! 
    Check out the series of videos produced by The Pro’s Closet: https://www.theproscloset.com/blogs/news/the-four-week-strava-pr-challenge-pt-1
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    • 57 min
    Balancing science and experience in your training, with Cameron Cogburn

    Balancing science and experience in your training, with Cameron Cogburn

    How do you, as an athlete, combine your understanding of sport science and your training and racing experience to most effectively map out your training? That question is the basis for today’s episode, one in which we drift between the philosophical and the practical.  
    Essentially, we’ll dissect the different ways science and experience can influence how we train. Where does the science shine? Where does experience come into play? How do we best balance the two? And how can we use so-called scientific thinking to improve how we digest and analyze each and every experience we have in our training and races to become a better athlete? Remember that even when we’re talking about your experience as a rider, you are essentiallyJame experimenting on yourself – it's just an N of 1. We’ll talk about all that and much more, on today’s episode. 
    Our primary guest today is former pro racer turned Ph.D. student Cameron Cogburn. After years of racing for teams including Smart Stop and Jelly Belly, Cameron took an academic turn. He’s now a Ph.D. candidate in theoretical physics at Boston University.  
    We also hear from physician Dr. James Hull, who appeared in our last episode on breathing; pro racer Erica Clevenger; and our friends from The Pro’s Closet, Spencer Powlison and Bruce Lin.  
    Let's make you fast! 
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    • 1 tim. 31 min
    CA 19: How to Pedal a Bike with Colby Pearce and Chris Case

    CA 19: How to Pedal a Bike with Colby Pearce and Chris Case

    In today’s episode, Colby Pearce, a Steve Hogg Certified bike fitter, sits down with Chris Case, host of Fast Talk, to dissect the minutiae of how to pedal a bike. Saddle position, ankling, dead legged drills, plantar and dorsal flexion of the foot, all of this and much more is unpacked in today’s episode. 
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    • 2 tim. 1 min.

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