Nasal strips are back in vogue appearing on the noses of more and more WorldTour riders and Instagram ads alike. But do they actually help you perform better, or are they just another marketing-driven marginal gain? In this episode, Ronan Mc Laughlin is joined by coach and tech writer Andy Turner to dig into the science behind the performance claims.We look at why nasal strips don’t work as claimed, the actual benefits that are never mentioned by the brands selling these strips, and when breathing through your nose can be beneficial. From VO₂ max myths and placebo effects to sleep quality, illness prevention, and the surprising potential benefit to fuelling, this conversation separates evidence from hype.
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26:57
Why annual training strategies are still key but now much more flexible
It’s the time of year in the northern hemisphere when many riders look back on the season just gone and start planning for the one ahead. In this episode, Ronan Mc Laughlin speaks with Tim Cusick, world-class coach, founder of BaseCamp, a global, community-driven training platform and WKO5 product leader, about how to review your past year of training and use it to shape a smarter strategy for the next.They cover why rigid, box-ticking annual plans often fall short, how to know when it’s time to move on a training phase or hold steady, and how to use data to guide decisions without being ruled by numbers.
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There’s no optimal crank length, but there is too long
Crank length is one of the most debated elements of modern bike fit. So-called "shorter cranks" offer a host of claimed benefits including: comfort, aerodynamics, and injury prevention. But how much shorter is short and how low should we go?In this episode, Ronan sits down with Matt Appleman, frame builder, engineer, and founder of Appleman Bicycles, to dig into the science, misconceptions, and real-world experiences around crank length. From why the industry has stuck to such a narrow range, to how shorter cranks can open hip angles and unlock more aggressive positions, this conversation explores what really matters when choosing crank length, how riders can find the range that works for them, and the minimum effective change.
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Why the most common answer to aero questions is 'it depends'
Arguably no topic generates more questions, or more frustrating answers, than aerodynamics. Ask which helmet, skinsuit, or wheel is fastest and the reply from those in the know is almost always the same: “It depends.” In this episode, Ronan Mc Laughlin is joined by data scientist Tom Epton to dig into why "it depends" is the only accurate answer, why aero is never a fixed number, why your CdA isn't always your CdA, and why context matters more than any marketing claim.
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Creatine for Cyclists? Separating the hype from the science
Creatine is one of the most researched supplements in sport, with decades of evidence showing clear benefits for strength and power athletes. But what about endurance sport, and cycling in particular? Creatine is back in the spotlight, hyped as everything from a sprint enhancer to a brain-boosting miracle.In this episode, Ronan Mc Laughlin sits down with sports dietitian and researcher Dr Alan McCubbin to cut through the noise. They explore what creatine actually does in the body, the science behind traditional and high-dose protocols, why the original studies on endurance performance might be wrong and what recent studies really show for cyclists. They also look beyond performance, asking whether creatine has a role in brain health, ageing, or recovery.If you’ve ever wondered whether creatine belongs in your supplement routine or if it’s just another short-cut-promising fad, this conversation has the answers.
Welcome to the Performance Process podcast, hosted by Ronan Mc Laughlin and Caley Fretz.
This podcast is dedicated to unearthing and analysing the processes behind some of the most successful athletes in the world, and understanding how every rider can apply them to their own improvement.
The Performance Process podcast is produced exclusively for Escape Collective members. While you'll see partial episodes on this feed please head to https://escapecollective.com/member/ to become a member and gain access to the full episodes!
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