The Edge Coaching Podcast: Recent Episodes
Tom Ramsay
I am Tom Ramsay the lead Coach and Director of The Edge Coaching, which is a Performance Cycling Company in East Yorkshire.
I hope to give you a clear insight into the real world of Cycling Performance, from a coaches perspective but also from an athletic perspective, helping you learn about all the key attributes to cycling performance, general healthy living, and living a high performing lifestyle.
Kate Macleod is an Online Nutrition and Strength Coach as well as an Elite level Cyclist.
Athlete burnout if far too common, and what is most shocking is that it occurs through the whole spectrum of performance from very low amateur level all the way through to professional.
Nowadays, especially in cycling, you can’t rock up to a national level road or gravel race and manage a top 10 of less than 8 hours of training per week.
Add to that spot on race nutrition, a top end bike and in some races a support crew. Non-professional sport is becoming more “professional” in the sense that people are trying to train like the pros, forgetting that they have a full-time job, a family, social life and other responsibilities outside of their training that require energy and brain power.
As a result people are trying to do everything at 100% and at some point it gets too much and something has to give.
In this podcast, expect to learn:
- What is athlete burnout?
- How is it caused, and how can it be prevented?
- What are the typical signs of burnout?
- What training and nutrition considerations are there?
This was a very eye opening podcast, which I think a lot of listeners can relate to for one reason or another.
Just me, walking my dog, chatting about life stuff, giving some updates and answering a few questions.
Chris Peden (@Combinedathleticperformance) is a strength and conditioning coach to both amateur and professional cyclists.
In a previous podcast, we talked about the benefits of strength training and how we can integrate strength training into your general training plan.
In this podcast, we talk specifically about how you should manage strength training when in-season. In this podcast, expect to learn;
- What are the key manipulations to the session when performing in-season vs off-season?
- What you should do to limit excessive fatigue and soreness?
- What key exercises should you include, and also avoid?
- How jump and plyo training should be performed?
- And much more...
You can lean more about what Chris does by visiting;
Links: https://linktr.ee/CPeden
IG: https://www.instagram.com/combinedathleticperformance/
The harsh truth of what impact the cyclists diet has on your dental health.
We all know that in order to fuel high end cycling performance, we need to be consuming a very high amount of carbohydrates - typically sugary carbohydrates.
We have heard for years that sugar isn’t good for out teeth, but if you are anything like me, you pass this off assomething that just comes with your sport?
Have you ever considered what impact these foods are having on out dental health?
Dr Alison Crellin is a recently retired dentist, who was a dentist for nearly 40 years.
In this podcast, expect to learn about the real impact these sugary foods and drinks are having on out oralhealth.
What the negative impact of poor oral health can have on the performance of an athlete?
How we can try and prevent some of these issues from arising
And how we can limit the damage of these foods and drinks on our dental health?
Alice is a British professional road racer, who currently rides for UCI Womens World Tour team Canyon-SRAM.
In just two seasons, she has won the elite women's national title at the 2022 British Championships, represented Team GB at the 2022 UCI Road World Championships in Australia, signed a three-year contract to compete on the Women's WorldTour with Canyon-SRAM and has competed in some of the biggest bikes races, from Paris-Roubaix to the Tour de France Femmes.
In this podcast, we will talk about her upbringing, her early years in the sport, what life is like inside the pro Peleton, how her training has changed over the years and how she felt wearing the stripes for a year.
Imogen is an 18 year old, elite / U23 cyclists fromYorkshire, who rides for Trinity Racing and Shibden Apex in both cyclocross, road, and on the track.
I think many would agree with me that Imogen is on avery steep trajectory in her performance on the bike.
I have personally noticed Imogen in the local and national cyclocross scene for many years, each year progressing and getting more impressive rides, then it seems the last 2 years she has really started to emerge into the limelight with results such as;
- 1st at Trofeo Alfredo Binda Nations Cup
- 5th at 2023 Road World Champs
- 3rd U23 at Gavere Cyclocross World Cup
In this episode, expect to learn things like, but not exclusive to;
- What Imogen's go-to snack is
- What she feels is her key tool to success
- Where she sees herself in 5-10 years time
- What her go-to race day breakfast is
- And much more
You can follow her on Instagram;
https://www.instagram.com/imogen.wolff/
Or YouTube:
https://www.youtube.com/@ImogenWolff
If you want to support this podcast, you can buy me a coffee at;
https://www.buymeacoffee.com/spillthewatts
Will Girling is the head nutritionist for EF pro cycling.
With over a decade in the industry and a sports nutritionist since 2014, Will has fuelled everyone from amateurs to pros, including EF Pro Cycling, but also Olympic competitors, and Tour de France riders.
Will is passionate about nutrition, holding a post-graduate Diploma in sport and Exercise Nutrition, an MSc, and currently pursuing a DoctorateIn this podcast, we will be talking all things supplements, answering questions such as;
What supplements are best for sports performance on race day?
What supplements should athletes be taking on a daily basis?
What supplements are best for recovery, and in what forms?
Is creatine a useful supplement for an endurance athlete?
And much more!
https://willgirling.com/
Will's instagram:
https://www.instagram.com/willgirling/
If you like this episode, you can buy me a coffee at:
https://www.buymeacoffee.com/spillthewatts
Many folk in the UK cycling community will known Rapid Rich.
The self proclaimed "most famous sh*t rider in the UK”.
Formally known as Richard Stoodley, the 63 year old pedal smasher is a prominent name in the hill climbing community, but also well known for his organisation of brilliant events (Tickhill GP).
Alongside that though, he also has a great way of showcasing himself to sponsors, and has been able to gather some fantastic brands for his big cyclingadventures and performances.
In this podcast, expect to get to know the man behind the legend, who “Rapid” really is.
You will hear about his 2 attempts (and failures) at the ATLAS mountain race which is a 1300km race starting in Marrakesh with 21,140m of climbing.
We will also hear about Rich’s experiences organising the Tickhill GP, and what made it such a good event.
Rich has some strong opinions, but I know everyone can vouch for me that knows him he is such a great guy.This is going to be a great listen.
If you liked this episode;https://www.buymeacoffee.com/spillthewatts
https://www.rapidrich.co.uk/
https://www.instagram.com/rapid_rich/
Chris Peden MSc (@Combinedathleticperformance) is a Strength and Conditioning Coach to both professional and amateur athletes.
He has worked with many athletes at the top of their game, including the newly crowned U23 Cyclocross World Champion Zoe Backstedt.
In this insightful podcast, we will talk about many aspects strength training. The benefits of it, how to apply it, how to maintain strength through of the season, and common pitfalls, surrounding strength, training, and Cycling.
We will tackle questions such as;
- How many strength sessions should I be doing?
- How many sets and reps should I be doing?
- Why you shouldn't be "activation your glutes".
- When partial reps may be a good idea.
- What may be holding you back in your lifting?
- And much, much more.
You can get in touch with Chris via his social media:
https://www.instagram.com/combinedathleticperformance/
If you liked this episode, and would like to support the podcast, feel free to buy me a coffee at;
https://www.buymeacoffee.com/spillthewatts
James Moran is the head of Nutrition at UNO-X Pro Cycling.
Before that he has also previously worked for Team Ineos Grenadiers, British Cycling, and the English Institute of Sport, as a clinical dietitian.
In this free-flowing open conversation, we will cover many aspects of performance nutrition, we will hear James’s take on current fuelling debates going on and how to manipulate carbohydrate intake pre, intra, and post race to optimise performance and recovery.
We will talk over some common myths, and the differences between pro and non-elite riders.
We will discuss certain supplements to take which may enhance performance, and James will also give us some very cool race nutrition data from the Tour De France.
Follow James on Twitter:
https://twitter.com/jamesepmoran?lang=en
If you liked this episode, you can Buy Me a Coffee, at;
buymeacoffee.com/spillthewatts
In this episode, we step away from interviewing high level athletes and we speak to the professionals behind the athlete.
Dr Josephine Perry is a chartered psychologist working with those in sport, on the stage and in business to help them overcome their barriers to success so their can achieve their goals.
As well as helping world class athletes with their own personal and sport physchology, she also writes blogs for such as cycling weekly, and also writes her own books, which are available on her website.
In todays episode, we explore exercise addiction, we find out just how common it is, and what the typical signs of exercise addiction. We also give you some key information to help you overcome exercise addiction if you feel you may be prone to it.
This is a very educational and informative talk which I am sure will be very relatable to many listeners.
In this podcast we will answer such things as:
How do you know if you are addicted to exercise?
Is this unhealthy and why?
What is clinically happening to us?
What can you do to help prevent exercise addiction?
Josie's Website: https://performanceinmind.co.uk/
If you liked this episode, you can buy me a coffee at:
www.buymeacoffee/spillthewatts
Keira Bond is a 19 year old Elite (U23) Cyclocross racer whohas 3 different Nationalities!
Growing up, she has spent most of her time in America, buthas recently moved to the UK (Sheffield) to follow her University studies and race the National Cyclocross Series.
Keira’s impressive list of results include a 12th place at the 2022 Cyclocross World Champs as a Junior, 5th in the U23 Road Race National Champs, and 8th at Unbound Gravel against the Elite Women.
She has also strung together a few decent impressive resultsthis year while juggling her University studies including 4th atSouth Shields National Trophy, also against the Elite Women.
As with most athletes at the top level, it’s not all beeneasy going for Keira, and she had a big mountain bike crash in April 2022, where she knocked herself out, as well as smashing up 4 teeth, taking her about 3 months to fully recover.
In this podcast, expect to learn..
- How Keira ended up with 3 different passports by the young age of 19.
- How the UK cross scene compares to the US.
- About Keira’s World Cup experiences.
- And how Keira finds racing and training while also Studying, and staying in Uni accommodation.
This was a fantastic conversation, and yet again is afantastic example of why sport and specifically cycling is so wonderful for young people as it gives people fantastic experiences of the world and develops them in many ways both physically and mentally.
Buy me a coffee at;
buymeacoffee.com/spillthewatts
Many of my listeners will have heard of Ben, as he spanshimself across many disciplines. He is one of those talented bike racers who can adapt his skills to suit both the road and the off-road.
Ben was the winner at Guilford National Crit, in an amazingdisplay of power and bike handling on the technical course back in July, Chilton lapped all but three riders over the 50-minute race.
With this, and some other very impressive results, he went on to win the National series overall.
In cyclocross, he has multiple wins and podiums in the national U23 series, and recently had an impressive 21st at SuperprestigeNeil cyclocross against the best elite riders in the world.
Some may be fooled into thinking he is only good at theseshort intense races (Crits and CX both being around the hour mark).
But Ben also has some amazing road wins and results in the UK and across the continent, showing that he has the engine to go much longer and further.
Ben is well known for his super relaxed attitude to racing,and had a very bright future ahead of him. He has recently been signed for a new team, and has some big plans ahead of him.
If you like this show, buy me a coffee at:
www.buymeacoffee.com/spillthewatts
Today’s guest is Matt Meanwell, and he has a very interesting story.
We all want to be better at something. After all, self improvement is a fantastic feeling and fills you with much positive emotion. But achieving mastery at something we know takes lots of time, years and years of practice, and adjusting your craft.
It appears as the years go by, cyclists at the top of their game are generally starting younger and younger, getting younger and lot of my guest have been no different – most have been on a bike longer than they have been able to walk.
This is not the case for Matt. Talk about late bloomers, Mattcouldn’t even call himself a “cyclist” until he was nearly 30 years old, then with only a couple of years under his belt, he even left the sport for a while, to later return in 2021 at the age of 36.
Then, once he decided he wanted to race track, it took him 6.5 months of track riding to do the double and win both the National and the World Masters Champs in both the Kilo TT and the sprint.
Matt is an absolute beast on a bike, and has the most impressive 0-30s absolute power I have ever seen, ever, so much so that to be honest I didn’t think those kind of numbers were possible.
He is a keen lifter, and we will talk about the training he does both on and off the bike as well as many other topic areas.
It’s never too late.
When I think about legends of the sport of hill climbing in the UK, many would agree Adam would be up there at the top of the list.
He has been competing at the top of the sport for many years, and has accomplished many of the very best results you can achieve in doing so.
As well as winning the national champs, Adam had also won the prestigious Monsal Hill Climb, and many other amazing victories each year.
What is also amazing, is that Adam also has many amazing results on the road too - meaning that he has the ability to be on great form all year round.
In this episode, expect to learn;
- What drives adam to keep coming back to this brutaldiscipline?
- What it takes to win a national hill climb title
- Why Adam's laid back approach to racing may be helping him perform at his best
- What interventions he puts in place to get down to what he calls his race weight.
Giles is the WINNER of the Three Peaks Cyclocross race in 2023 - arguably the most brutal race on skinny tyres in Yorkshire.
Giles had been close to winning this race for the 4 years previous to this, and his determination and relentless personality got him to the top step eventually.
Winning this race takes an unbelievable amount of fitness, but also a very unique set of skills - and a big set of balls.
Aside from winning the three peaks, Giles has also won Battle on the Beach (being the only UK winner) and won many other races across both cyclocross, MTB XC, and even a few on the road!
In this episode, Giles will explain all about his multiple previous attempts at winning the Three Peaks, how it all came together for the race in 2023, and what that win really felt like.
We will talk about his approach to training, and what three peaks specific work he does. We will talk about life outside of cycling, what he gets up to when he is not riding his bike, and what he has planned for the future.
This is an episode I am really looking forward to getting my teeth into, I got to see Giles’s three peaks winning ride first hand this year and the speed he went past was astronomical.
As ever, make sue you don’t miss this!
Something a little different today - Come on a dog walk with me, and let me tell you a story.
2days ago, I completed the Yorkshire Marathon in a time of 3:06.
For those who aren't remotely interested in running, this may not be for you. It contains a fair bit of waffling on about marathon prep, training, nutrition.
It then goes into the experience itself, including stories of how much suffering I had to endure, why I was annoyed at myself after the event, and how I may have cried (a few times).
Callum is famously known for his huge calves, but he is also a multiple time winner of the most prestigious cycle hill climb in the country – The Monsal Hill climb.
Aside from that, he is the current course record holder of multiple hill climbs across the country, and is regularly taking top step, winning events through the season.
He is totally transparent with his numbers, and has previously posted some impressive power data with 1 min power over 1000w, 30s over 1400w, and 5s over 2000w, with his peak power >2200w.
In this podcast, expect to learn how Callum has an unconventional way of training for the Hill Climb season, how he prepares for Monsal, what he eats on race day, and much much more.
This guy is an absolute powerhouse, he crushes watts for fun - He also has a cracking personality, which many can vouch for.
Don't miss out.
Robyn is a 19 year old cyclist from Yorkshire, who currently rides for Pro-Noctis - Heidi Kjeldsen - 200 Degrees Coffee.
A lot of you will have seen her recently smash it up Micklegate on the last lap to take victory at Lincoln GP this year, but she has also recently backed that result up with a win over in Belgium, 4th in her first ever national TT champs (U23), 3rd at Otley GP, a win at Newark Crit.
In this podcast, we will learn about her introduction to cycling, her time racing in Belgium, what she gets up to in her spare time, her excellent Australian accent, and much much more.
Stay tuned!
Millie is a 24 year old Paracyclist who recently got a Bronze medal in the Worlds TT on home soil.
Millie is one of 25,000 people in the UK to have Charcot-Marie-Tooth Disease (CMT), a neurological condition that damages peripheral nerves.
With years of racing experience, and now fresh off the back of the success at the worlds, I have the privilege to get her on to #SpillTheWatts.
As ever, make sure you tune into what will be a very interesting, educational and insightful conversation.
The 3 Peaks Cyclo-Cross is staged in the Yorkshire Dales National Park every year at the end of September. It is the toughest and biggest Cyclo-Cross event in the UK.
As well as being a National level MTB and Cyclocross rider, in the last 5 years Paul has won the Three Peaks more than anyone else, so who better to give us some key insights and advice?
In this episode, expect to learn;
- What an earth this event is, and why so many people choose to do it?
- Why Paul thinks he has won the event so many times, and what he did in his prep for the event?
- How best to train for this event, and what some key 3PCX sessions might be to include in your training
- Equipment selection, including recommended tyre choice.
- A full course breakdown, with key features and points in the course to consider.
- And much, much more.
Paul was a great, down to earth guy, and a pleasure to speak to, I got loads from this podcast and I think you will do too - Especially if you are to be taking part in this race at some point soon.
Maddy is a Gravel Racer who rides for the Ribble collective.
Based in London, Maddy has a degree in statistics, but after half a year in the City, moving her way up the corporate ladder, she realised the desk job life simply wasn’t for her – it was making her unhappy.
In more recent times, Maddy is forever fleeing home to go and race her bike across the world. So far, just this year alone she has raced in 8 different countries, including places like Kenya, Mexico and USA.
In this podcast, we will get to understand Maddy’s unique lifestyle and personality, as well as gaining a better insight into what it takes to endure some of these brutal events and learning about the experiences she gains along the way.
Details of how to follow her below:
YouTube Channel: https://www.youtube.com/@maddynutt
Instagram: https://www.instagram.com/maddy_nutty/
Website: https://www.maddynutt.com/
Fin is a 20 year old (U23) Elite Cyclist for Trinity Racing.
He was born and raised in East Yorkshire and I’m pleased to say he’s kept the broad accent even with all the travel and races across the continent.
He has some amazing results such as a win on GC at the Tour of Alsace and 2nd at Otley GP.
In the podcast, you can expect to hear about his unique personality, his childhood upbringing, how he finds life at the sharp end of U23 racing, and how he has dealt with the tough times through his journey so far.
As ever, one not to miss!
Abi Smith started cycling as a four-year-old. Today, she is proud to race her second professional season with EF Education-TIBCO-SVB.
Growing up in Yorkshire, England, her parents encouraged Abi and her older brother to spend lots of time outside and keep active, and signed them up for the Yorkshire Regional Triathlon Series. Abi competed in the series for eight years before concluding that cycling was her strongest discipline.
She switched her focus to road racing in 2018 as a 16-year-old, lining up for the National Youth Road Series that year. Her strength and consistency caught the attention of a British Cycling coach, who offered her a spot in the junior academy program the following season. Abi cut her teeth on the road and on the track with the British Cycling Academy. She calls WorldTour racing with the team the biggest opportunity of her life.
The 20-year-old is focused on gaining experience in the peloton and learning from her teammates. The 2022 season offered Abi plenty of new experiences, including spending over 100 kilometers in the breakaway at Scheldeprijs, racing the 10-stage Giro Donne, and competing in the Commonwealth Games.
She lists her diesel engine as her greatest asset, which is useful for chasing down breakaways, late race attacks and time trials.
Currently the #1 ranked Junior Woman Cyclist in the World, Cat Ferguson is a Yorkshire cyclist trying to pursue her dreams of becoming a Professional.
She races on the road, with recent wins at the European Youth Olympics TT and Road Race, she won the Binda Nationals Cup, and the Tour of Flanders Nations Cup.
She also races off-road in cyclocross, being the multiple winner of the National Cyclocross Series and Champs, and multiple top 10's in World Cup events.
In this episode, expect to learn things like;
- What constitutes Cat's personality
- Her studies in sport psychology and how that benefits her racing
- Her love for baking and her favorite recipies
- How she balances her studies with racing and training
- A typical training week
- Her morning routine and what she eats for breakfast
A short introduction into what the podcast is about, the reason for the new branding, and what to expect in the coming months.
Has your progress stalled? Have you seen the same results and fitness for a long period of time? Forget the marginal gains - come walk with me while I explain the key principals to consider for continued progression.
Gravel bikes have exploded in popularity in recent years. These wide-tyred, drop-bar machines open up a whole new world of riding possibilities and have also spawned a new bike-racing discipline – gravel racing.
There are now gravel races across all four corners of the globe, from single-day events to multi-stage epics. Crucially, however, gravel racing centres around fun and community just as much as it does competition.
Today with talk with Amira about all things Gravel, expect to learn first hand at the things to expect, how you should train, and what to look out for.
Are you worried about how people perceive you? Or how you perform? Do you fear how you may fail in sport?
In todays podcast we are talking to Alice Pinion, who is a sports mind coach and therapist. We have already had her on the podcast (#65) to talk about all things Sport Psychology, but in this episode we are diving a little deeper and talking about one thing in particular: The Fear of Failure.
You can find out more about the services Alice has on offer by visiting her website on:
https://www.alicepinion.co.uk/sports-psychology
Today I have teamed up with Cav to talk about all things Criterium racing. We both love a good Crit, and I hope you can hear the passion in our conversation.
You will lean things such as:
- What a Crit is?
- What makes a Crit so hard?
- How to race a Crit?
- Tactics involved
- Do's and Don'ts when racing Crits
- How to attach
- How to win
Enjoy!
Come for a walk with me, and let me vent for a while about some recent life changes, the birth of my 2nd child and how life has changed a little in the past 6wks.
In this episode we invite James Roberts from Fit2Ride bike fit, where we talk about all things related to optimising your position on the bike. James owns his own BikeFit company. They are specialist BikeFit is based in Ripponden in the heart of the Yorkshire Hills between Leeds and Manchester and they are dedicated to delivering the highest quality of service tailored to the needs of the customer.The integration between Bike and rider is a key component to Cycling performance and is massively overlooked.In this podcast expect to learn things like;
- The process behind finding the perfect BikeFit
- What James's take on finding the optimal crank length is
- How to find your optimal saddle height
- What most people are doing wrong with regards to BikeFit
- And much, much more
You can find out more about his services at:
Website: http://www.fit2ride.cc/
Instagram: https://www.instagram.com/fit2ridebikefit/
Thank you.
Today, we talk to Dr Josephine Perry, who is a chartered psychologist who works with those in sport, on the stage and in business to help them overcome their barriers to success so their can achieve their goals.
Josie has a background in communications and behaviour change having worked for many years in journalism, marketing, public relations and crisis communications across private corporations and government. She has a MSc in Communications, a MSc in Psychology and a MSc in Sport and Exercise Psychology. She also has a PhD in Political Communications.
She is a Chartered member of the British Psychological Society (BPS) and a member of the Association of Applied Sports Psychologists (AASP). She is registered with the Health Care Professions Council. She writes features for sports magazines and websites and is regularly quoted in the media on how athletes and other performers can use applied sports psychology to enhance their performance.
This was an amazing insightful conversation, one not to be missed.
You can find out about, and purchase this book "The 10 Pillars of Success" here: https://performanceinmind.co.uk/books/#PILLARS
You can find out more about everything Josie has to offer at her website: https://performanceinmind.co.uk/
Come for a walk with me, and let me vent for a while about some recent life events. Providing a bit of an update of the last few weeks, including a few performances that I am proud of.
My guest today is Ellen Mcdermott, who as well as being an elite level cyclist for team BoomPods, she also has her own performance nutrition company.
Regardless of what your discipline is or what calibre of rider you are, we all have those targets in mind motivate us to get us out of bed in the morning and jump on the bike.
Ellen has designed a platform to help make reaching those targets that much easier. So you know the hard work you're putting in and the sacrifices you’re making aren’t going to waste.
Performance Nutrition is so much more than “fueling your training”. It’s looking at the entire picture so you can train harder, recover faster and ultimately get to your target event in the best shape possible.
Today, we will be talking primarily about carbohydrates – which along with fat and protein, make up the three macronutrients humans rely on for energy intake. Carbohydrates are arguably THE most important mactonutrient a cyclist or endurance rider needs to be considering, yet, I am constamntlyseeing misinformation, lack of education, and athletes getting many things to do with carbohydrates completely wrong. In doing so, compromising their training, adaption to exercise, recovery, and race results.
In this podcast, expect to learn;
- What is carbohydrate manipulation and how shouldwe use it
- What types of carbohydrate you should be consideringat different times and why
- How much carbs you should be taking on
- Certain timing protocols for that ingestion ofcarbohydrates
You can find out more about Ellen, and her services at;
Instagram: https://www.instagram.com/ellen_mcdnutrition/
Website: https://www.mcdnutrition.com/
Enjoy!
In today's episode, we speak to one of my good friends and clients James Eddison, who is the Head of Aerodynamic Services at Sauber Technologies AG. He also has much experience with how to refine cycling positions to optimise aerodynamics and reduce overall drag.
This is a very interesting and insightful conversation that I think many will learn a lot from.
Expect to learn:
What are the biggest aero gains you can make?
What type of aero wheels you may want to buy?
Are shoe covers worth it?
Should you shave your legs?
Where you should have hair on your body?
And much more...
Do you have all the physical attributes covered, feel you have more potential but are somehow holding yourself back?
If you suspect your peak performance problems are stemming from your mind, rather than your fitness then Head First Sports Performance Mind Coaching can help you to learn to sort them for good.
Today, we learn about these fundamental principals, and learn how we can better ourselves using certain techniques.
More info on Alice can be found here:
https://www.headfirstsportsperformance.co.uk/
https://www.alicepinion.co.uk/sports-psychology
Recently, I have noted down 10 rules / habits which I follow every day, no compromises. Today I will share them with you.
In this new series of podcasts, I will be inviting guests to speak in depth about their specific area of expertise in sports and exercise performance.
Today, we speak to Chris Gibson, the owner and lead coach of Barbells & Bikes which offers a range of strength training options from programming delivered straight to your phone to 1-1 personal training.
Strength training has always been an element of cycling performance which I have enjoyed personally, while also making it an integral part of most of my athletes training, and in this episode I hope we explain why that might be.
Today, I talk about lactate threshold. Lactate threshold is regarded as one of the biggest predictors of cycling performance across many different cycling disciplines, specifically with both TT and RR, and thus, for a lot of cyclists, there is a lot of emphasis on trying to increase ones LT to better results. In this episode, I explain what LT is, how it's tested, and how it can be improved.
Come for a walk with me. Find out why I took a week off from consuming any Caffine, and the effects that had on me. Understand what I found out from a week of people watching, and we also learn some bits about the components of VO2max.
I will firstly break down the constituent parts that comprise the VO2max, before moving on to look at what kind of training is needed to signal the necessary adaptations for improvement. I will also provide example sessions for your own training.
In todays episode, we talk through the basics of Zone 2. We cover topics such as:- What Zone 2 Training is
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How it's calculated (and how you calculate yours)
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The Benefits of Zone 2 Training
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Common Questions associated with Zone 2 training
Enjoy!
Today we introduce the new assistant coach to The Edge, Amira Mellor.
By the end of this podcast, you will know him much better on a personal level, but also on an athletic and an academic perspective.
We also answer the questions submitted by YOU.
If you want to get in touch with Amira, drop her a message on Instagram, or email her at: amiramellor@hotmail.co.uk
In this episode, Cav shares why Calpe may quite well be the best destination for cycling, how serious accumulation of fatigue and wet kit don't mix very well, why he had to smash a few bags of Haribo just to get round, and why it's so important to travel with someone who is likeminded individuals.
We also talk about much much more, this podcast will be one to listen to if you have previously been to Calpe, thinking about going, or you're thinking of where to go next!
In todays Podcast, I talk about the key differences between Motivation and Discipline, and the effect that isolating incidents has on your future self. I then go through my Top 5 things you have learnt from my podcasts in 2022.
While the unique physiology of female athletes may require tailored training approaches that differ from those required for male athletes, the topic has historically been ignored and even considered somewhat taboo. I am here to hopefully try and change that for some of you, and provide a clear, relatable understanding of the subject.
Today, I talk you through the different stages of the menstrual cycle, how this affects physiology and psychology, and how we may need to account for these changes when designing training and nutrition plans.
Today we’re going to talk about what protein is, why it’s important, how much you should take, when you should take it, and when not to take it. We will also go over some myths revolving this macronutrient
Today, I give you some key considerations for those who are short on training avalibility.
How to make your time most effective to get the most out of the time that you do have.
What happens to our physiology and performance as we age?
What can we do to slow the process?
How can we slow this process, and be faster then out younger selves?
A different podcast today.
Get to know your coach on a personal level, with 5 (what turns out to be 4) deep and meaningful questions, answered in this raw, unrehearsed, unedited talk.
This podcast is for the first timers, the basics and need-to-know bits of information for a cyclocross race day. We discuss things like;
- What to expect
- Bike setup
- Training
- Race day planning
- How to ride the race
Cyclocross is a very inclusive sport, give it a go! #crossishere
Today I spoke to a good friend, and amazing athlete Matthew Nelson.
He is the current British and National Duathlon Champion, and placed 8th in the World Duathlon Championships.
We talk about his background, the training he does and how this affects his life and relationships.
We also talk about the reality of being an elite athlete, what impact that has on the body and on the mind, and how what works on paper may not always be the same as what works for you.
This is not one to be missed.
Today we answer questions such as;
What are Carbohydrates?
Why are they so important for Performance?
How much carbs should we have?
What are the best sources of Carbs?
What should we eat during a ride?
What should we eat post-ride?
In this new "a chat with" series, we will be doing some casual chats with some close friends of mine in the industry of health and athletic performance. In today's episode, we talk with one of my old University friends, who is now a health coach. He has been on the podcast before a couple of times to talk about areas of psychology, nutrition and physiology. But today, we're just chatting about life, the state of the fitness industry, and whatever comes to out minds.
Enjoy!
Nick Craig is THE man in the know for all things MTB and CX racing in the UK. He has the knowledge and experience from years of racing under his belt at a professional level for many years. He is also completed the three peaks many times, with lots of top 5 finishes and 3 wins to his name. If you're racing the Three Peaks this year or have plans to do so, this conversation is not to be missed. You can get in touch with Nick on his Instagram: nick1craig Also check out: www.rideforcharlie.com which is a none profit company with an aim to support young off-road cyclists, who are or would have been inspired by Nick's son, Charlie Craig to follow in his pedal strokes. Thank you for listening!
A chat with Cav on how best play your race strategy and tactics to get your best result possible.
Your questions answered! Today I answer the questions submitted by social media followers, including:
a) What advice can you give about fasted rides? Length and intensity?
b) What is the importance of scheduling in full rest days?
c) Weekend back to back races, do I taper training for 2 weeks?
d) As a crit racer, what are the key power numbers to focus on improving? I.e. sprint/ftp/map/vo2?
e) What’s your views on training for a 10 to 12 hour mtb race? Building up to 6 to 7 hour training rides back to back on Sat & Sun, or building up to one 12 hour training ride on the Saturday and having the Sunday off?
f) Dalby red route – Any strategy for getting a sub 2 hr time on a XC full suspension bike?
g) I read somewhere about shift from the 80/20 rule to slightly higher intensity, thoughts?
h) On days involving gym and riding, which session should come first in different scenarios?
i) What’s your opinions on E-Mtb’s
j) Protein vs carbs for recovery
Follow me on Instagram: @The_Edge_Coaching
Today we introduce the new assistant coach to The Edge, Cavan Walker.
By the end of this podcast, you will know him much better, on a personal level, but also from an athletic and academic perspective.
We also answer any questions you submitted via my social media channels.
The supplement market is HUGE, and a lot of what you will hear on the internet is biased by certain company's trying to make money. Let me give you my unbiased opinion - What are the key ones you should likely be taking and why?
Today I talk about the short and long term implications of contracting Covid-19, what detraining is, when it starts and how to bring your fitness back following a break.
Something a bit different today. Let me tell you about the most embarrassing situation of my life.
In this episode I give you 5 tips to help you transition from the off-season to race-season.
I also give insight into where I am at (and where my head is at) when it comes to this years commitment to racing.
Today we explore why modern lifestyle factors are not ideal for health, long term posture, and performance. We investigae what can be done to help prevent the onset of these problems, and answer your related questions on this topic.
The guest speakers on today's podcast were Niall Walsh and Emma Palmer.
How to get in touch;
Email: info@thewestgateclinic.com
Website: www.thewestgateclinic.com
The clinic is based in Driffield, Easy Yorkshire.
Enjoy!
Due to recent media coverage on Emily Bridges and her dispute over whether she is OK to race as a female cyclist, I thought it would be a good time to give you my take on this conscientious topic.
What are the main differences between males and females when it comes to sport?
What is the current ruling?
Is the current ruling fair?
My testosterone, and the reality of it.
What are athletes opinions on the matter?
Should Emily Bridges be allowed to race as a Female?
What would be fair ruling? Will we ever get fair ruling?
Everything to know, and what not to know about losing weight. Let's dispel some myths and provide you with some clear actionable points you need to know in order to attain your weight loss goal.
Topic areas:
- What is sleep
- Why do we need it
- What are the implications of insufficient sleep
- How do we sleep better
- Tips for better sleep
I quote references from Matthew Walkers "Why we Sleep" from time to time.
If you're considering buying a power meter, or are wondering what all the fuss is about, this is the podcast for you. As ever, I aren't endorsed by anyone here so I will give you my honest, unbiased opinion.
My daughter is 1 year old, and I thought it would be apt to give a bit of a life update and context as to how the last 12 months have been, and what my 2022 season will look like. I also go through 6 key points in answering some of my listeners questions revolving training for performance on limited time.
Today we answer the question of when the optimal time of the day to train is, and how you might want to manipulate your day to better suit these times. I answer the questions of why I train at 5:30am, and why this probably isn't the best idea for most people.
In this episode, I give you an insight into what GI issues may be doing to your performance, and how to prevent these from happening.
Today we delve into topics such as;
- Why aren't I happy with my good performances?
- Why am I always focusing on negative outcomes?
- What is performance Anxiety and how can I help deal with it?
- What's the point in racing and training anyway?
Simon's website can be found at:
https://www.atlcoaching.co.uk/
My coaching services can be found at:
https://edgecoaching.cc/
Enjoy!
Insights, hits and tips on how you can schedule your winter better to come into the following season fitter, stronger, and faster than ever.
There's a fair lack of gym-confidence for a lot of folk, and I think this stems mostly from a lack of knowledge. Let me provide a bit of an insight into what you should be considering for your next strength session.
Today I give you an insight into the key considerations to help prevent being unwell, and then also what to do training wise if you do catch something.
I have known Nathan for a good few years now, and have coached him part of this time too.
I met up with Nathan the other week after he had just returned from racing over in France. Making this podcast was a little impromptu, we were mainly just meeting for a bit of a catch up over coffee, but I decided it may be interesting to some listeners what the transition is like into the professional world and what it's like racing for a team like Team Novo Nordisk.
More info on Nathan can be found here:
https://www.teamnovonordisk.com/teammembers/nathan-smith/
https://www.instagram.com/nathansmith_144/
https://www.strava.com/athletes/3157807
Enjoy!
Called the Transition Period, this runs from the completion of your last race, until the start of the Prep Period in a few weeks. Think of this Transition Period as the link between two annual training plans—it marks the end of last season and the official beginning of the next season.
Today we chat to one of my coached riders and Elite Cyclocross rider Amira Mellor. We talk about her development as a Youth and Junior rider to where she is now, how best to train for Cyclocross, and what her future holds in the sport.
Follow Amira on:
Instagram:
https://www.instagram.com/amiramellor/
Strava:
https://www.strava.com/athletes/18497689?oq=amira
Team Spectra:
https://www.spectraracing.com/team
A story time segment, as I talk you through a stressy race win. Also, 5 key considerations which are less about cycling performance, more about some general life terms that I think everyone should consider when making decisions in life or listening to certain people.
A bit more of a casual chat this week, as I near the end of my 10 day Isolation. I also talk about 4 key daily habits which I possess, why they help me, and why you should give them a try.
The final episode in this mini-series, we drill down to the day itself. How can you plan and execute the best version of you?
How do you taper for a key event? How do you make sure you're hitting peak performance? Let me explain.
It's race season, the training is done, the hard work is over, now it's TIME TO PERFORM.
This mini-series is all about getting you in the best position possible on race day.
This first one, is all about what to eat on race day, and specifically what to eat before an evening race to help your performance, and what you should probably try and stay away from.
Today, we delve into nutrition, specifically revolving the plant based / vegan diet. I talk over what effect it has on our health and performance, and if it could be right for you. Also some key considerations if you're thinking of converting.
Last Sunday I rode the Yorkshire MTB marathon. It was a brutal event, it it absolutely put me in my place. After some reflection, I am now at a place where I can piece together what happened, and why it didn't go the way I wanted.
I talk about how I prepared for this event, the thought process behind each decision I made, and walk you through the race itself.
If you are thinking of doing the event in the future - make sure you listed to this.
My event in 2018:
https://www.strava.com/activities/1614598123
My event in 2021:
https://www.strava.com/activities/5462926651
https://www.strava.com/activities/1614598123
It's been a while since my last episode, today I give you an update on my current situation, and answer the questions you submitted last week. We also reveal the winner of the competition.
We're back into the mental aspects of racing! In this episode we talk about those bits no-one likes to talk about, we perceive them as negative sensations, but are they?
To contact Simon, visit: https://www.allthingslifestyle.org/
It's been a long road, in this episode I wear my heart on my sleeve and explain what it took to finally become a dad. I also give some little insights and tips from what I have learnt so far.
I, like many others, have made mistakes in the years. On this podcast I hope to give you an insight into what is happening with the unhealthy relationship surrounding a riders watts-per-kilo. I also provide some top tips into how to best optimise your power-to-weight ratio, and ways in which you can help yourself to lose weight effectively.
Indoor training is a great way of improving your cycling performance. But there's a lot of things you can do to improve your experience, and output of that session. Here, we delve into certain aspects of setup, planning and nutrition to help get the most out of your sessions.
What does a diet for health look like? And how might this be different to a diet for performance.
In todays episode, we are in discussion with Simon Taylor, a health physiologist who has a great depth of knowledge in diet and exercise for health.
We also answer all of your diet and nutrition related Q&A's in an un-rehearsed format towards the end of the talk.
You can see more of what Simon does at: https://www.allthingslifestyle.org/
Today we delve into the very much under-valued area of sport performance which is mental toughness. The ability to consistently perform toward the upper range of your fitness, talent and skill regardless of competitive circumstances.
Today we speak to Sam Bollon, a fellow Yorkshireman who lives out in Majorca most of the year as a cycle guide. We talk about the Do's and Don'ts when venturing out of the UK, what to take, and explore some of the main attractions.
You can see more info that Sam does with SunVelo over in Majorca here: https://sunvelo.com/
This lockdown presents many problems and limitations. Let me give you an insight into how you can best optimise your day to give you the best chance.
To fit in well with the time of Year, Today we delve into Sport Psychology, and specifically how to make positive change to your behaviour. Our guest speaker is Simon Taylor, who is a physiologist and Coach specialising in coaching for health and performance.
You can contact Simon through: www.allthingslifestyle.org
Summarising the key components to diet and nutrition such as Calories and Macronutrients and the relationship between these and Performance and Recovery.
The fundamentals behind gaining fitness, and some common mistakes which cyclists make when training.
Without a doubt, one of the hardest, most mentally challenging days of my life, but bah hell it was amazing.
My first podcast! A little bit about me, my business, and the general coaching principals which I follow.