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 review
Study on probiotics and athletes
Gut microbiota in athletes and physically active people
Observational 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.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/

Ep73: Probiotics

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 sedentary
Keto and Exercise Performance
Off-road cyclists
Tim Noakes 1
Tim Noakes 2
Body Composition


Get in touch with us:
Twitter: https://twitter.com/PerfCyclingPod (private message or tweet)
Email us at performancecyclingpodcast@gmail.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/
Check out our article on a good dynamic warm up!

Ep72: Ketogenic Diet for Cycling

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 review
Cadence and performance in elite cyclists
Interactions between cadence and power output effects on mechanical efficiency
Relationship between cadence, pedalling technique and gross efficiency in cycling
Optimal 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.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/
Check out our article on a good dynamic warm up!

Ep71: Cadence

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.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/

Prime Lap: Caffeine and Genes

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 Background
Cycling Core Strength Protocol - JOIN OUR RESEARCH STUDY HERE
Show Notes:
IZUMI TABATA FOLLOW UP PAPER FOR SPORT SCIENCE NERDS
First noted HIIT paper
Early HIIT paper on skeletal muscle fibers
First time the term 'HIIT' was used
Izumi Tabata's famous paper
Tabata's follow up paper ~6 months later
Poorly done VO2max interval study
Triathlete HIIT study
HIIT Enjoyment - Physical Activity Enjoyment Scale
Overweight and obese patient HIIT study
HIIT acute heart rate recovery and anaerobic power
6 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.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/

Ep70: High Intensity Interval Training (HIIT)

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.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/
Make sure to check out Jason's cycling blog as well!

Prime Lap: RPE

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 study
Functional movement screen
FMS2
Lower back pain and core
First 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.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/
Make sure to check out Jason's cycling blog as well!

Ep69: Core Strength

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.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/
Make sure to check out Jason's cycling blog as well!

Prime Lap: Performance Variation in Olympic Athletes

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.com
Website Contact: https://hammondcycling.com/performance-cycling-podcast/
Make sure to check out Jason's cycling blog as well!

Ep68: Top 5 Recommendations for Developing Cyclists

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/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!

Prime Lap: Mindfulness Practice

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 Study
Sauna - Dementia and Alzheimer's Middle-aged Finnish men
Athlete Sauna Study 1
Athlete 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/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!
 

Ep67: How to Ride Well in Hot Weather

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/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!

Prime Lap: Keto Adaptation Study

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 episode
Training Intensity Distribution study
Speed skating study
Ironman athlete study
Latest Article: How Cycling Uses the Hamstrings
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!

Ep66: Polarized Training

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!

Prime Lap: Studies on Riding Out of the Saddle

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!

Ep65: Nutrition - Micronutrients

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/
 
 
 

Prime Lap: Polarized Training Study

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/
 
 

Ep64: Improving FTP on 5-6 Hours per Week

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

Prime Lap: Virtual Racing

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

Ep63: Nutrition - Macronutrients

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
 
 

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