In this episode we tackle a surprising nutrition pitfall: the one common food many endurance athletes eat that could be slowing them down. We also dive into essential macronutrient strategies, timing, and portioning for endurance events, with insights into carbohydrates, protein for recovery, and the pros and cons of fat adaptation. Plus, we discuss gut health, inflammation, and how poor food choices can sabotage performance. Packed with practical advice, this episode includes tips for easy...

In this episode of The Roadman Cycling Podcast, we lay the groundwork for a successful winter training season. Before you dive into structured workouts, I share five essential steps to help you avoid burnout and build a solid foundation. From taking a proper break and easing back in with cross-training to ensuring your bike is ready for the season, these strategies set the stage for long-term success. We also answer listener questions about managing training loads, sprint tactics for group...

In this episode of The Roadman Cycling Podcast, we dive into a critical but often overlooked aspect of cycling culture: the local bike shop (LBS). These shops are more than retail spaces—they’re the heart of the cycling community. From offering expert advice and maintaining our bikes to hosting group rides and fostering camaraderie, bike shops have historically been hubs of knowledge and connection. But today, many are struggling. Consumers are turning to online retailers, while some shops...

In Scarcity Brain, Michael Easter dives into the human drive for more—exploring how our minds are wired to crave constant consumption, whether it’s stuff, social media, or comfort. He explains how the "scarcity mindset" pushes us to overconsume and sacrifice well-being in pursuit of temporary satisfaction. In this conversation, Michael shares practical methods to rewire our instincts, resist the pull of convenience, and adopt habits that enrich rather than deplete. This episode challenges...

In this episode, we dive deep into lactate threshold (LT) and why it’s a powerful tool for cyclists aiming to maximize endurance and performance. We break down what lactate and LT actually are, debunking common myths and explaining how LT differs from other metrics like VO2 max and FTP. You’ll learn how to determine your LT with simple field tests or precise lab testing and discover why LT training can help you build endurance, improve pacing, and avoid burnout. We cover common mistakes—like...

Today we dive into the essentials of structuring your training week for peak performance. With a focus on balancing Zone 2 endurance rides and intensity, we discuss how to optimize limited training hours and avoid burnout—perfect for cyclists juggling busy schedules. We also tackle essential topics like fueling strategies with “train low, race high,” effective recovery, and knowing when to adjust your training for better long-term gains. Later, we chat about fine-tuning equipment, from the...

Dr. Stephen Seiler, the pioneering exercise physiologist behind the polarized training model joins Anthony on the show today. Known for his extensive research into endurance sports, Dr. Seiler has revolutionized how both amateur and elite athletes approach their training intensity distribution. We delve into the details of his 80/20 model, which emphasizes the importance of spending around 80% of training at low intensity to build endurance and only 20% at high intensity for performance...

The 2025 Tour de France route has finally been revealed, and there’s plenty to talk about. From a classic first week setup to some surprising twists later in the race, this edition promises to be unforgettable. We’re diving into what makes this route unique, the potential game-changing moments, and who might benefit the most. Sarah will also cover some fascinating behind-the-scenes elements that could impact the race, including a logistical challenge that might just push riders to their...

This week’s Rider Support dives into some of the biggest group ride mistakes you’re probably making—like half-wheeling your mates or bonking from bad fueling strategies. We kick things off with a question about whether group rides are becoming obsolete and discuss the top ways to bring that camaraderie and etiquette back to your local club scene. From there, we explore whether Rouleur Live is a must-see event for both new and seasoned cyclists, plus training advice for riders who feel stuck...

In this episode of The Roadman Cycling Podcast, we’re exploring the art and etiquette of the group ride—an experience that’s as much about camaraderie as it is about fitness. Group rides hold a special place in cycling culture, with each rider moving in sync, sharing the road, and learning from one another. But for these rides to work well, there’s an unspoken set of rules to follow, and it's not always clear what they are. Today, I’m breaking down these unwritten rules to help everyone...

In today’s episode of The Roadman Cycling Podcast, Anthony shares practical hacks that make daily training easier, especially for those getting back into a training routine. He explains how he has been fine-tuning habits that remove friction and make training almost effortless. Breaking down simple actions that make training more automatic and enjoyable, from building accountability with friends or coaches to setting process goals that keep you engaged.  WHOOP Your health underpins...

In this episode of The Roadman Podcast, we welcome former pro road cyclist Laurens ten Dam to dive into his incredible journey riding the Tour Divide, a 2,745-mile self-supported mountain bike race from Canada to the Mexican border. We explore his training adaptations, equipment setup, and strategic approach to navigating, pacing, and managing rest over the brutal terrain. Laurens discusses memorable highs and unexpected lows from the race, including facing mechanical issues, remote trails,...

On this week’s Rider Support we kick things off with a rider who’s been winging it on his bike but is ready to get serious with training zones—how can he master the numbers without losing the joy of riding? We also dive into group ride disasters, with one listener recounting a near peloton wipeout and asking how to keep things drama-free on the road. Plus, we tackle weight loss for endurance cyclists, late-night snack attacks...will a personal trainer might help solve these struggles. On the...

On this episode of The Roadman Podcast, we sit down with British time trial specialist John Archibald to dive deep into the world of time trialing. John takes us through his meticulously structured training week when prepping for a big event, balancing the right mix of volume and intensity. He shares his go-to interval sessions, highlights the critical role of recovery, and discusses how he divides his training between indoor turbo sessions and outdoor road rides. We explore his strength...

In today’s episode, we delve into the fascinating impact of daily cycling on the body, covering everything from calorie burn to mental resilience. Anthony answers listener questions on how to convince non-cyclists to start commuting by bike, shedding light on the health and mental benefits. He also discusses what to do if you feel like you’ve plateaued with your coach, emphasizing reflection over immediate action. For group ride etiquette, Anthony shares tips on managing surging and...

On today's podcast Anthony chats with Derek Teel, the founder of Dialed Health, a platform focused on strength training and fitness for cyclists. Teel has built a reputation for helping cyclists integrate strength work into their routines to improve performance, prevent injuries, and build overall fitness. Anthony and Derek talk about how you can tailor your strength training to the specific demands of cycling, ensuring that you maintain flexibility, endurance, and power without compromising...

In this week’s Rider Support episode, we’re tackling some hot topics for cyclists of all levels. First up, Anthony shares essential urban cycling safety tips, covering how to navigate tricky intersections, avoid blind spots, and claim your lane confidently. Next, we dive into the benefits and potential downsides of using altitude tents—are they worth the investment for amateur cyclists, or best left to the pros? We’ll also break down how to introduce intensity into your training for those...

Join us for an in-depth conversation with Uli, the visionary founder behind SRM Power Meters, as we explore the journey, challenges, and innovations that have revolutionized cycling performance tracking. WHOOP Your health underpins EVERYTHING you do in life, and WHOOP helps you understand and proactively improve it through 24/7 monitoring.  Go to⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠join.whoop.com/Roadman⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a free month’s WHOOP membership on me! ⁠⁠⁠ROUVY⁠⁠⁠ ROUVY replicates...

In this episode of The Roadman Podcast, Anthony sits down with Maxe from Standert Bikes to explore the journey behind one of the most unique high-end bike brands in the industry. Maxe takes us back to the origins of Standert in the vibrant city of Berlin, sharing how the city's eclectic culture helped shape the company’s ethos. They dive into the complexities of building high-performance bikes, the rising costs in the premium category, and whether innovation and quality come at an inevitable...

In this week’s Rider Support, Anthony and Sarah dive deep into the essential strategies for improving your climbing game, starting with the biggest mistakes riders make and practical tips to overcome them. They discuss pacing techniques, effective gear selection, ideal cadence, and much more to help you stay strong and efficient on those tough ascents. Next, a hot debate kicks off around Mathieu van der Poel’s controversial move at the World Championships—was his curb-hop a skillful display...

In today’s episode, Anthony chats with Larry Warbasse from Team Decathlon AG2R La Mondiale, who turned pro in 2013. Larry shares how cycling has evolved significantly since then. Training is now data-driven, with power meters and advanced analytics playing a crucial role. Coaching has shifted to personalized plans using real-time performance feedback. Racing has become more intense, with a focus on marginal gains, while fueling strategies emphasise precise nutrition for training and recovery....

On today’s show, Anthony dives into the electrifying men's elite road race at the 2024 World Championships. The 273.9 km course through Zurich set the stage for one of the most intense battles of the season. From the early breakaway spearheaded by Jay Vine, to the high-speed chases led by powerhouse nations like Slovenia and Belgium, the race was a tactical chess match. With Pogačar launching a bold attack 100 km from the finish, the dynamics shifted dramatically, and it was a relentless...

In this week’s Rider Support, we dive into the rumor mill: is Lachlan Morton gearing up for a crack at the around-the-world record? We’ll compare his laid-back approach with Mark Beaumont's intense strategy that set the current record. We’ll also discuss the importance of team cohesion in amateur racing and how to foster a winning mentality. Pogi's appearance on Peter Attia's podcast gets a mention, along with practical tips on tire wear and when to replace them. Stay tuned until the end for...

Giro d’Italia: The Story of the World’s Most Beautiful Bike Race by Colin O’Brien offers an enthralling deep dive into the history and culture of Italy’s most iconic cycling event. The book captures the Giro’s evolution from its origins in 1909 to its present-day status as one of the Grand Tours. O’Brien masterfully weaves together tales of legendary cyclists, the race’s impact on Italian society, and the breathtaking landscapes that serve as the backdrop. The narrative is rich with...