In this episode, Todd and Jason discuss the gut microbiome and probiotics. The human body is complicated, including the bacteria in our intestines. How does our intestinal composition affect our performance? Show Notes:Probiotics and athletes reviewStudy on probiotics and athletesGut microbiota in athletes and physically active peopleObservational study on gut microbiome of elite cyclists Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/

In this episode, Todd and Jason discuss the ketogenic diet for the cycling population. There are some potential health benefits for the keto diet, but does the diet work for cyclists? Show Notes:Insulin response in endurance athletes vs sedentaryKeto and Exercise PerformanceOff-road cyclistsTim Noakes 1Tim Noakes 2Body Composition Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/Check out our article on a good dynamic warm up!

Does your cadence matter? Today, Todd and Jason explore a few studies regarding cadence and look to decide on their optimal cadence for performance. CORE STRENGTH PROTOCOL ARTICLE - JOIN OUR RESEARCH Show Notes:Efficiency in cycling: A reviewCadence and performance in elite cyclistsInteractions between cadence and power output effects on mechanical efficiencyRelationship between cadence, pedalling technique and gross efficiency in cyclingOptimal cadence selection during cycling: review article Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/Check out our article on a good dynamic warm up!

How do our genes affect our ability to use caffeine? Todd and Jason explore caffeine and other ergogenic aids and their ability to influence your performance. Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/

In today's episode, Todd and Jason cover high intensity interval training (HIIT). Starting at the root of the research and following through to modern papers, HIIT and its variations are explored. The Tabata protocol is specifically mentioned and discussed. ARTICLES:Tabata Cycling Workout Protocol and BackgroundCycling Core Strength Protocol - JOIN OUR RESEARCH STUDY HERE Show Notes:IZUMI TABATA FOLLOW UP PAPER FOR SPORT SCIENCE NERDSFirst noted HIIT paperEarly HIIT paper on skeletal muscle fibersFirst time the term 'HIIT' was usedIzumi Tabata's famous paperTabata's follow up paper ~6 months laterPoorly done VO2max interval studyTriathlete HIIT studyHIIT Enjoyment - Physical Activity Enjoyment ScaleOverweight and obese patient HIIT studyHIIT acute heart rate recovery and anaerobic power6 HIIT sessions in 5 days study Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/

RPE is an important metric for cycling training. Today, Todd and Jason discuss a metric to compliment your heart rate and power data on your training rides. Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

Core strength is essential to cycling performance. Or is it? Todd and Jason discuss a few studies that may or may not suggest that you should be doing your core routine. Be a research subject from your own home! Complete the core strength protocol and survey below:CORE STRENGTH PROTOCOL AND SURVEY Show Notes:Keynote studyFunctional movement screenFMS2Lower back pain and coreFirst study on core strength and biomechanics Get in touch with us:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

Today's prime lap focuses on an interesting study on measuring performance characteristics of elite athletes. Jason and Todd discuss the topic of 'coefficient of variation' and it's use in understanding elite sport performance. Show Notes:Design and analysis of research on sport performance enhancement Get in touch with these three options:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

This episode was a suggestion from one of our listeners. If you have a topic, see the links below and get in touch with your question/topic! In today's episode, Todd and Jason were tasked with coming up with five things they'd wished they'd done as developing cyclists. See how their lists compare. Get in touch with these three options:Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)Email us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

In today's Prime Lap, we discuss a meta-analysis of mindfulness studies on athletes. There is evidence mindfulness practice can improve sport performance. What is the protocol and what are the benefits? Show Notes:Effects of Mindfulness Practice on Performance-Relevant Parameters Latest Article: Tabata Cycling Workout Protocol and Background If you have questions or topic ideas, get in touch!Twitter: https://twitter.com/PerfCyclingPodEmail us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

It's the hot part of the year if you're in the northern hemisphere and heat stress is a serious concern. Todd and Jason discuss some of the science behind riding in hot weather and the influence of humidity on the dangers of heat stroke.  Show Notes:Keynote Horse Temperature/Humidity StudySauna - Dementia and Alzheimer's Middle-aged Finnish menAthlete Sauna Study 1Athlete Sauna Study 2 Latest Article: Upgrade Your USA Cycling Category - 5 Tips to Maximize Upgrade Points Fast in 2020 If you have questions or topic ideas, get in touch!Twitter: https://twitter.com/PerfCyclingPodEmail us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!  

When you compare the training response of two groups, one high carb and one low carb keto, do they differ? Jason presents a study on high carb and low carb keto athletes who trained for 12 weeks then completed a 100km time trial with 3 minutes all out at the end. How did the two groups fair? What does this study tell us about using a keto diet as part of our training. Show Notes:https://pubmed.ncbi.nlm.nih.gov/29108901/ Latest Article: Upgrade Your USA Cycling Category - 5 Tips to Maximize Your Upgrade Points Fast in 2020 If you have questions or topic ideas, get in touch!Twitter: https://twitter.com/PerfCyclingPodEmail us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

Building on the Prime Lap from last week, let's wrap our heads around polarized training. This training methodology shows greater response in fitness parameters than other, more intuitive approaches to training. Polarized training isn't some crazy unrealistic protocol for professional cyclists, it's something we can all implement on moderate training hours. Show Notes:Open Access Keynote study for episodeTraining Intensity Distribution studySpeed skating studyIronman athlete study Latest Article: How Cycling Uses the Hamstrings If you have questions or topic ideas, get in touch!Twitter: https://twitter.com/PerfCyclingPodEmail us at performancecyclingpodcast@gmail.comWebsite Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

What changes when you ride out of the saddle? Today, Jason presents two studies on the characteristics of riding out of the saddle at different cadences and intensities. Our team discusses the rocking motion some riders do when standing and the potential for a performance benefit from it. Show Notes: https://pubmed.ncbi.nlm.nih.gov/31996561/ https://pubmed.ncbi.nlm.nih.gov/32472929/ Latest Article: Hip Flexors If you have questions or topic ideas, get in touch! Twitter: https://twitter.com/PerfCyclingPod Email us at performancecyclingpodcast@gmail.com Website Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

Today's discussion is on how micronutrients fit into the diet of a cyclist. There are many micronutrients and they all have a purpose within the body, but how should we go about making sure we get them all? Todd and Jason give their opinion.   Latest Article: The Definitive Guide to Pre-Exercise Dynamic Stretching If you have questions or topic ideas, get in touch! Twitter: https://twitter.com/PerfCyclingPod Email us at performancecyclingpodcast@gmail.com Website Contact: https://hammondcycling.com/performance-cycling-podcast/ Make sure to check out Jason's cycling blog as well!

Todd presents a study on the difference in response to a polarized training versus more traditional training approaches.    Latest Article: Stop Running Red Lights - 6 Tips to Maximize Safety If you have questions or topic ideas, get in touch! Twitter: https://twitter.com/PerfCyclingPod Email us at performancecyclingpodcast@gmail.com Website Contact: https://hammondcycling.com/performance-cycling-podcast/      

Todd and Jason tackle a user-generated question! How can I improve my FTP on only 5-6 hours per week? Our hosts talks about important considerations and provide a sample periodized workout plan.   Latest Article: Lower Body Movement Patterns   If you have questions or topic ideas, get in touch!   Twitter: https://twitter.com/PerfCyclingPod Email us at performancecyclingpodcast@gmail.com Website Contact: https://hammondcycling.com/performance-cycling-podcast/    

For some of us, virtual racing is our only chance to compete this year; Todd and Jason give their opinions.   Latest Article: Always Bring Two CO2 Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

In this episode, Todd and Jason hone in on how macronutrients fit into the puzzle of nutrition for cycling. Going over protein, carbs, and fat, you'll leave this episode equipped with the tools to make good decisions at your next meal to maximize your energy and recovery.   Latest Article: Everything Athletes Need to Know About Beets (Beetroot) Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com

Todd and Jason discuss a study on the effects of dynamic stretching. Can a short bout of dynamic stretching prior to your workouts and races provide a benefit?   Show Notes: https://pubmed.ncbi.nlm.nih.gov/24438386/   Latest Article: Essential Items for a Training Ride Have a suggestion, comment, or question? Email us at performancecyclingpodcast@gmail.com Twitter: https://twitter.com/PerfCyclingPod Website: hammondcycling.com