In this episode, Ronan explores a different approach.

Ingmar Jungnickel joins the Performance Process podcast to discuss Airo, a commercially available CFD-based platform designed to make aerodynamic testing more accessible, more iterative, and potentially more useful for a far broader range of riders. Instead of testing a handful of positions over an entire day, Airo promises the ability to explore multiple directions in minutes, using digital twins and cloud-based simulation.

But cycling aerodynamics is not simple. Transitional Reynolds numbers, rider movement, fabric interaction, and the complexity of real-world flow all raise legitimate questions about how useful CFD can actually be in this space. That’s what this episode digs into.

Ingmar brings 15 years of experience at the sharp end of performance – from WorldTour wind tunnel work to Olympic-level innovation in speed skating – and offers a detailed look at where Airo and CFD fits today, where it falls short, and where it could reshape how we approach optimisation in the future. 

There’s just one complication. She’s now a full-time journalist, a parent of two, and juggling the realities of normal life rather than the controlled environment of professional sport.

To guide the process, Abby has asked Lizzie Deignan – recently retired world champion and now coach – to take her on as an athlete. The conversation begins with the first step of any coaching relationship: understanding the athlete. Together they discuss goals, constraints, postpartum physiology, training with limited time, the psychological side of coaching, and how performance can still improve long after a pro career ends.

This episode explores a bigger question that applies to every amateur athlete: How do you pursue meaningful performance goals when life, work, and family come first?

It’s the start of a project that will unfold over the coming months. And it begins with a simple but difficult question: Is it possible to beat your pro self?

We dig into what actually drives adaptable performance, why the real unlock is usually equipment and ergonomics rather than multiple fits, before touching on saddle design, pelvic support, crank length, and cockpit setup for the modern “aero road” posture as Ken talks us through his fit process for pros in 2026, before finally looping back to the idea there may be something in adaptable positions. We also challenge a few common bike-fit habits, including sit-bone width measuring, pressure mapping as a decision-maker, and how useful knee-over-pedal-spindle really is. The result is a systems-level look at how performance focused fitters are now thinking about position, comfort, aerodynamics, and sustainability over long races.

Nine months, six tyre widths, hundreds of test runs, three road surfaces, four identical wheelsets, and far too many cold late-night tests than any sane person should attempt. But it was worth it.

Today, Ronan is joined by John Buckley the founder of Streamlines Aero, the company behind the hardware and technical support so crucial to this testing. Together, we break down how the test protocol worked, why it’s different, and why those differences matter. We also unpack the major findings: why pressure mattered more than width in this dataset, why some long-held assumptions didn’t hold up in the real world, and how tyre temperature turned out to be one of the biggest and least appreciated variables affecting performance.

This is just the beginning. Later in the episode we explain where our tyre testing goes from here and what to expect in the new year.

In this episode, we go inside Red Bull–Bora–Hansgrohe’s groundbreaking use of Particle Image Velocimetry (PIV), a laser-based imaging technique that effectively makes airflow around a rider visible in 3D. Dan joins Ronan and the CyclingSpy to explain how the team used helium bubbles, high-speed cameras, and class-IV lasers inside Catesby Tunnel, an old railway tunnel, to capture the first-ever full-field airflow data behind a cyclist.

We unpack what PIV actually is, how it bridges CFD and real-world testing, and what it could mean for the future of aerodynamic development in cycling. From vorticity maps to quantum computing, this one’s a deep dive into the tools shaping the next generation of aero performance.

Ronan and Marcus dive into the complete optimisation process behind Marcus's Nationals campaign. From bike fits and wind tunnels to injury management, heat strategies, nutrition, and radio-guided pacing, this is the inside story of how process can transform performance.

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.

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.

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.

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.

In this episode, Ronan is joined by Jason Henry, a specialist in oral surgery and decorated masters cyclist, to explore the surprising connection between sports nutrition and dental health. They discuss how high-carb fuelling strategies affect our teeth, why frequency matters more than quantity, and practical ways cyclists can protect their smiles without compromising performance.

From rinsing strategies to night-time recovery routines for your teeth, this conversation offers a new perspective on performance optimisation that goes well beyond watts and training zones.

In this episode of Performance Process, Ronan Mc Laughlin sits down with Chris Blomfield-Brown, performance and technology specialist, to unpack why we should stop calling it a “warm up” and start thinking about it as “activation.”

Together they break down: why most warm ups are counterproductive, why an individualised warm up protocol matters, how practicing your warm up can deliver huge gains, and how to time the end of your warm up with the start of your event. This episode is full of practical tips on intensity, timing, cooling strategies, and individualisation, that could change the way you think of warm-ups.

From the science behind carbohydrate absorption and fluid tolerance to the practical protocols used by pros, they explore how to reduce gut discomfort, handle higher carb intakes, and adapt your digestive system for race-day demands. The podcast discusses much of the same topics Dr McCubbin covered in his article Gut training for cyclists: What is it and how can we do it? on EscapeCollective.com last month.

The fundraiser is still open here, every contribution makes a real difference.

• £10 provides allergy education packs for a school
• £25 trains 50 teachers to support allergic kids
• £100 covers a life-saving dose of treatment for a child
• £1,500 funds six months on the life-changing Natasha Clinical Trial

Hitting the target, could fund 20 trial places for allergic children, and take a real step toward a future where no child has to live in fear of their food.

From the original plan of a record attempt to the emotional pivot toward solidarity and visibility, Ronan breaks down how and why the ride evolved, the symbolic meaning of circling the island, the injuries, and what it revealed about resilience and navigating life with allergies. Expect raw honesty, plenty of reflection, and the beginnings of a much bigger story.

The fundraiser is still open here, every contribution makes a real difference.

• £10 provides allergy education packs for a school
• £25 trains 50 teachers to support allergic kids
• £100 covers a life-saving dose of treatment for a child
• £1,500 funds six months on the life-changing Natasha Clinical Trial

Hitting the target, could fund 20 trial places for allergic children, and take a real step toward a future where no child has to live in fear of their food.

What happens when you bring WorldTour-level testing rigour to gravel? In this episode of Performance Process, Ronan sits down with performance engineer Marc Graveline to unpack a surprising result from two intensive testing blocks with pro rider Hannah Shell in the run-up to Unbound.

Using drag sensors, IMUs, and a structured testing protocol, Graveline found that 40 mm gravel tyres paired with a suspension fork outperformed even wide MTB tyres, overturning one of gravel racing’s biggest equipment trends of the past two years.

They dig into tyre pressure, terrain interaction, the importance of system thinking, and how optimisation on rough roads demands a rethink of conventional aero priorities. This one’s about more than just tyres—it’s about changing how we think about speed on gravel.

In this episode of Performance Process, Ronan Mc Laughlin sits down with elite coach Jacob Tipper to unpack the science, applications, and pitfalls of heat training. They dive into what actually happens to your body in the heat, the potential gains in plasma volume and haemoglobin mass, and why more athletes are turning up the temperature even in cold climates. From WorldTour race prep to age-group applications, the conversation blends physiology, practical protocols, and hard-earned lessons from coaching athletes like Ben Healy and working with Dan Bigham in preparation for his successful Hour Record attempt. If you’ve ever wondered about heat training, this is the episode for you.

Ballard is founder and CEO of aerodynamics specialists Swiss Side. The Swiss company produces wheels and aero calf sleeves, but the majority of its work is in offering its aerodynamic expertise to other manufacturers in the cycling industry. He had also sat down with us in January 2024 to record three hours worth of discussion and advice on aerodynamics and performance.

In part 2 we discuss if lower and narrower is slower or faster, acid tests for assessing aero marketing, and why aero matters regardless of what speed we ride at, even uphill.
 
We then delve into where’s best to spend your money chasing aero gains, the best bang for the buck, so to speak. Finally, perhaps the biggest takeaway is that JP doesn’t believe the rule of 105 is as critical as we once thought

We unpack the implications of CyclingSpy’s provocative observation that Gilbert’s 2019 Roubaix-winning time would’ve missed the time cut this year and what that says about how fast racing has become. We also dig into whether bouncing over cobbles ruins your aero gains, and tackle listener questions on ankle aerodynamics, helmet vortices, and whether exposed brake hoses might be the next marginal gain hiding in plain sight.

Timestamps:

Spring Classics and performance tech insights (00:00)

• Ronan Mc Laughlin introduces the podcast, focusing on performance processes and tech insights for cycling enthusiasts.
• The discussion includes trends, trade-offs, and observations in performance tech, such as team choices between Arrow and comfort control.
• Topics range from aerodynamic roles of vortices and helmet design to yarn flow visualisation and testing.
• Ronan mentions the podcast's updated version with an AI-generated voice to improve listener experience.

Spring Classics observations and team strategies (02:08)

• Ronan and the anonymous arrow CyclingSpy discuss the 2025 Paris-Roubaix race, noting that Gilbert’s winning time in 2019 would be outside the time limit in the 2025 race.
• The conversation highlights the impact of wind direction and changes in racing strategies over the years.
• Ronan and the Spy delve into the differences in equipment, such as skin suits, wider tyres, and advanced bikes, contributing to faster race times.
• The discussion touches on the importance of proper fueling and training, which allow riders to maintain high power output throughout the race.

Impact of cobbled sectors on aerodynamics (09:41)

• Ronan and the Spy explore the effect of cobbled sectors on aerodynamics, questioning whether the shaking cancels out or enhances aerodynamics.
• The CyclingSpy explains that the frequency of the up-and-down movement over cobbles is likely to have a minimal impact on the rider aero but potentially bigger impact on components.
• They discuss the use of sensors and testing methods by teams to measure various parameters during Roubaix recon days.
• The conversation includes a humorous anecdote about a bike trailer attachment on Tiesj Benoot's bike, which turned out to be a child's bike trailer.

Team strategies and equipment choices (16:52)

• Ronan and the CyclingSpy discuss the range of skin suits used by different teams and the impact on performance.
• They highlight the importance of optimising equipment for specific roles within a team, such as team leaders versus support riders.
• The conversation touches on the use of aero overshoes and the significance of rider positioning during the race.
• The CyclingSpy notes that some teams, like Red Bull - Bora - Hansgrohe, have different options for skin suit fabrics to suit various conditions and rider sizes.

Van der poel's performance and equipment choices (20:20)

• Ronan and the CyclingSpy analyze Van der Poel's performance, noting his use of aero overshoes and a skin suit, despite not using the latest aero equipment.
• They discuss the importance of rider positioning and the impact of different helmet designs on aerodynamics.
• The conversation includes speculation about the reasons behind Van der Poel's choice of equipment and his ability to maintain a low position during the race.
• The CyclingSpy mentions that Van der Poel's comfort with the older helmet design might be a factor in his choice.

Team equipment choices and aero optimisation (37:05)

• Ronan and the CyclingSpy discuss the choice of bikes by different teams, such as UAE Team Emirates' use of the V4Rs over the Y1Rs.
• They speculate about the reasons behind the team's choice.
• The conversation includes a discussion about the new V5Rs and its design features, such as reduced frontal area.
• The CyclingSpy explains the rationale behind making bikes smaller to reduce drag, despite the practical constraints of stiffness and geometry.

Flow control and future aero designs (49:47)

• Ronan and the CyclingSpy discuss the potential for flow control technologies in future aero designs.
• They mention the success of the Vorteq bike in the Tokyo Olympics as an example of effective flow control.
• The CyclingSpy explains the challenges of predicting wind angles and the benefits of making bikes smaller to reduce drag.
• The conversation touches on the limitations of current understanding and the need for further research in flow control.

Flow visualisation techniques and limitations (51:47)

• Ronan and the CyclingSpy discuss the use of string tufts for flow visualization during testing.
• The CyclingSpy explains the limitations of string tufts, such as their interaction with the flow and the difficulty in measuring accurate separation points.
• They mention other flow visualization techniques, such as PIV (Particle Image Velocimetry), which offer more accurate results.
• The conversation highlights the challenges of using string tufts in cycling and the preference for more reliable methods.

Brake hose design and aero optimisation (01:01:30)

• Thomas Bank asks about the potential benefits of routing brake hoses through the caliper to shield them from the wind.
• The CyclingSpy explains the current design priorities, such as cooling the brake fluid and shielding the caliper.
• They discuss the potential for improving brake hose design to reduce drag, including the challenges of maintaining brake feel and serviceability.
• The conversation touches on the broader implications of brake hose design on the overall aerodynamics of the bike.

Final thoughts (01:06:00)

• Ronan and the CyclingSpy wrap up the discussion, reflecting on the progress made in aerodynamics and the challenges ahead.
• They mention the importance of continuous research and development in performance tech.
• The CyclingSpy highlights the need for better understanding of flow control and the potential for future innovations.
• Ronan thanks the CyclingSpy for his insights and concludes the podcast, encouraging listeners to stay tuned for future episodes.

From the team’s humble, winless days in 2015 to their Grand Tour-conquering present, Heijboer shares the inside story of that transformation.

The conversation covers the team’s three core performance pillars: training, equipment, and nutrition and how a shared philosophy, built on collaboration and constant refinement, underpins every decision. Heijboer breaks down the team’s use of data analysis, altitude and heat training, metabolic profiling, and their careful vetting of wearable tech and equipment partnerships.

This episode offers rare insight into how Visma structure their training camps, manage talent, and make performance-led decisions.

In this episode, Caley Fretz flips the script to interview Ronan Mc Laughlin about his deep-dive investigation into how the once-transformative philosophy of stacking small advantages has evolved into a marketing arms race.

Together, they explore the unintended consequences of chasing ever-smaller improvements: compromised fit, overlooked fundamentals, misleading marketing, and the fear of missing out that drives unnecessary upgrades. From integrated cockpits to the psychology of performance, this candid conversation asks whether we’re still gaining, or just hoping not to fall behind.

Say the word spy to us cyclists and increasingly we might think of the @CyclingSpy Instagram account. This pseudonymous account has become a fascinating source of spotted tech, product leaks, and aero observations. One day it’s a new frame, the next a new arm warmer texture.

This week, CyclingSpy joins Ronan for a rare, anonymous conversation.

Always sharp. Often first. Occasionally blunt. But never identified.If there’s an aero gain to be found, or a questionable “gain” to debunk, they’ve probably already posted about it, broken it down, and made you wonder if we really understand what makes you fast.

We unpack the origins of the account, the engineering mindset behind it, and why anonymity is its superpower. From wind tunnels to CFD, skin suit mysteries to UCI politics, this episode dives deep into how we test, tweak, and obsess over aero gains.

Most of all, we challenge the binary “what’s fastest?” mindset and explore how understanding why something works is the key to developing truly faster tech. Cycling Spy brings an insider’s view of aerospace, Formula 1, and pro cycling R&D, revealing the unknowns that could provide yet another step change in cycling performance.

Side note: This week’s episode won’t be the last time you hear CyclingSpy on the Performance Process podcast. In fact, CyclingSpy will be joining us once a month for a dedicated performance tech related episode in which the Spy will first provide their take on a specific topic, perhaps a new aero bike launch or a new aero trend. Then, in the second half of the show the Spy will answer listener questions. Escape Collective members can submit their questions for the Spy here. That said, we simple can’t answer which TT helmet works best for you, or individual specific bike fitting/aero position questions. With that in mind, try to keep your questions focused on topics and trends that will broaden our collective understanding and a voice note of around one minute is perfect.

Show notes:
Introduction to the Cycling Spy (00:00)

• Ronan Mc Laughlin introduces the podcast and the mystery of the Cycling Spy, a figure known for analyzing performance tech on Instagram.
• Ronan Mc Laughlin tries to uncover Cycling Spy’s identity with a game of guess who.
• Ronan Mc Laughlin and the Cycling Spy discuss the speculation about who the Cycling Spy might be, including Dan Bigham and Ronan himself.

Personal Background and Expertise (06:00)

• The Cycling Spy reveals they have a degree in aerospace engineering and experience working in Formula One and cycling.
• They have developed methods for visualising aerodynamics and have worked on products that have achieved world records and TDF stage wins.
• The Cycling Spy mentions they are bound by NDAs, which adds to their credibility in the industry.
• Ronan Mc Laughlin asks about the specific area of expertise, and the Cycling Spy humorously responds, "making people go fast."

Anonymity and Community Involvement (13:30)

• The Cycling Spy explains the importance of anonymity to maintain the integrity and trustworthiness of the account.
• They receive many submissions from the community, which helps the account stay current and relevant.
• The Cycling Spy emphasises the value of the community in spotting new products and sharing insights.
• Ronan Mc Laughlin and the Cycling Spy discuss the balance between keeping the account anonymous and providing valuable information to the community.
• The Cycling Spy shares their motivation for starting the account, inspired by similar accounts in Formula One.
• They aim to fill a niche by focusing on small performance differences that larger magazines often overlook.
• The account helps junior riders by providing advice and breaking down complex aerodynamic concepts.
• The Cycling Spy discusses the potential for the account to evolve and possibly go public if the right opportunity arises.

Challenges and Future of Aerodynamics in Cycling (27:49)

• The Cycling Spy discusses the limitations of current aerodynamic testing methods and the potential for significant improvements.
• They highlight the importance of understanding the physics behind aerodynamics to develop faster equipment.
• The conversation touches on the potential for dramatic changes in cycling equipment as aerodynamic understanding advances.
• The Cycling Spy shares their thoughts on the future of aerodynamics in cycling and the potential for new technologies to revolutionize the sport.

Testing and Optimization Strategies (43:50)

• The Cycling Spy advises on the importance of testing both on the road and in the wind tunnel to validate results.
• They emphasise the need for a robust testing protocol to ensure accurate data and meaningful improvements.
• The conversation covers the challenges of interpreting aerodynamic data and the importance of experience in making informed decisions.
• The Cycling Spy shares their approach to helping riders optimise their equipment and position through testing and analysis.

Industry Insights and Future Directions (56:38)

• The Cycling Spy discusses the varying levels of understanding and development within the cycling industry.
• They mention some brands that are actively exploring new technologies and methods to improve aerodynamics.
• The conversation touches on the importance of transparency and honesty in marketing claims by brands.
• The Cycling Spy reflects on the potential for the account to influence the industry and the future of cycling performance.

Final Thoughts and Future Plans (01:01:00)

• Ronan Mc Laughlin and the Cycling Spy discuss the potential for the account to evolve and possibly go public in the future.
• The Cycling Spy expresses appreciation for the community and the support they have received.
• They mention the possibility of using different platforms to share their insights and continue engaging with the community.
• The conversation concludes with a nod to the future of the account and the potential for continued contributions to the cycling community.

This week, CyclingSpy joins Ronan for a rare, anonymous conversation.

Always sharp. Often first. Occasionally blunt. But never identified.If there’s an aero gain to be found, or a questionable “gain” to debunk, they’ve probably already posted about it, broken it down, and made you wonder if we really understand what makes you fast.

We unpack the origins of the account, the engineering mindset behind it, and why anonymity is its superpower. From wind tunnels to CFD, skin suit mysteries to UCI politics, this episode dives deep into how we test, tweak, and obsess over aero gains.

Most of all, we challenge the binary “what’s fastest?” mindset and explore how understanding why something works is the key to developing truly faster tech. Cycling Spy brings an insider’s view of aerospace, Formula 1, and pro cycling R&D, revealing the unknowns that could provide yet another step change in cycling performance.

Side note: This week’s episode won’t be the last time you hear CyclingSpy on the Performance Process podcast. In fact, CyclingSpy will be joining us once a month for a dedicated performance tech related episode in which the Spy will first provide their take on a specific topic, perhaps a new aero bike launch or a new aero trend. Then, in the second half of the show the Spy will answer listener questions. Escape Collective members can submit their questions for the Spy here. That said, we simple can’t answer which TT helmet works best for you, or individual specific bike fitting/aero position questions. With that in mind, try to keep your questions focused on topics and trends that will broaden our collective understanding and a voice note of around one minute is perfect.

Show notes:
Introduction to the Cycling Spy (00:00)

• Ronan Mc Laughlin introduces the podcast and the mystery of the Cycling Spy, a figure known for analyzing performance tech on Instagram.
• Ronan Mc Laughlin tries to uncover Cycling Spy’s identity with a game of guess who.
• Ronan Mc Laughlin and the Cycling Spy discuss the speculation about who the Cycling Spy might be, including Dan Bigham and Ronan himself.

Personal Background and Expertise (06:00)

• The Cycling Spy reveals they have a degree in aerospace engineering and experience working in Formula One and cycling.
• They have developed methods for visualising aerodynamics and have worked on products that have achieved world records and TDF stage wins.
• The Cycling Spy mentions they are bound by NDAs, which adds to their credibility in the industry.
• Ronan Mc Laughlin asks about the specific area of expertise, and the Cycling Spy humorously responds, "making people go fast."

Anonymity and Community Involvement (13:30)

• The Cycling Spy explains the importance of anonymity to maintain the integrity and trustworthiness of the account.
• They receive many submissions from the community, which helps the account stay current and relevant.
• The Cycling Spy emphasises the value of the community in spotting new products and sharing insights.
• Ronan Mc Laughlin and the Cycling Spy discuss the balance between keeping the account anonymous and providing valuable information to the community.
• The Cycling Spy shares their motivation for starting the account, inspired by similar accounts in Formula One.
• They aim to fill a niche by focusing on small performance differences that larger magazines often overlook.
• The account helps junior riders by providing advice and breaking down complex aerodynamic concepts.
• The Cycling Spy discusses the potential for the account to evolve and possibly go public if the right opportunity arises.

Challenges and Future of Aerodynamics in Cycling (27:49)

• The Cycling Spy discusses the limitations of current aerodynamic testing methods and the potential for significant improvements.
• They highlight the importance of understanding the physics behind aerodynamics to develop faster equipment.
• The conversation touches on the potential for dramatic changes in cycling equipment as aerodynamic understanding advances.
• The Cycling Spy shares their thoughts on the future of aerodynamics in cycling and the potential for new technologies to revolutionize the sport.

Testing and Optimization Strategies (43:50)

• The Cycling Spy advises on the importance of testing both on the road and in the wind tunnel to validate results.
• They emphasise the need for a robust testing protocol to ensure accurate data and meaningful improvements.
• The conversation covers the challenges of interpreting aerodynamic data and the importance of experience in making informed decisions.
• The Cycling Spy shares their approach to helping riders optimise their equipment and position through testing and analysis.

Industry Insights and Future Directions (56:38)

• The Cycling Spy discusses the varying levels of understanding and development within the cycling industry.
• They mention some brands that are actively exploring new technologies and methods to improve aerodynamics.
• The conversation touches on the importance of transparency and honesty in marketing claims by brands.
• The Cycling Spy reflects on the potential for the account to influence the industry and the future of cycling performance.

Final Thoughts and Future Plans (01:01:00)

• Ronan Mc Laughlin and the Cycling Spy discuss the potential for the account to evolve and possibly go public in the future.
• The Cycling Spy expresses appreciation for the community and the support they have received.
• They mention the possibility of using different platforms to share their insights and continue engaging with the community.
• The conversation concludes with a nod to the future of the account and the potential for continued contributions to the cycling community.

In this episode, Ronan sits down with John Buckley – former F1 aerodynamicist and founder of Streamlines – to explore how real-world aero testing is changing testing for the performance-minded and it's adoption within the industry.

From F1 aerodynamics to cycling performance, John shares the journey behind building an outdoor aero testing platform now used by WorldTour teams, bike fitters, and equipment developers.

They unpack why outdoor testing matters, how teams and fitters are already using it, and what it could mean for everyday riders looking to ride faster without guesswork. They explore the limitations of wind tunnel testing, the unique challenges of outdoor measurement, and how the Cirrus system automates and simplifies testing.

Whether you're a performance-minded cyclist, a curious bike fitter, or just want to know what's actually making you faster, this episode breaks down cutting-edge tech in a way that's actionable, thought-provoking, and accessible.

In this episode of Performance Process, we sit down with Xavier Disley of Aerocoach to dissect the claims manufacturers make about aero gains. From wind tunnel testing to real-world application, we explore the red flags to watch for, the methodologies used to measure performance, and whether the numbers we see in marketing materials truly translate to faster speeds on the road.

Whether you're chasing every last watt or just trying to separate fact from fiction in aero marketing, this episode will help through the noise.

Podcast Outline
[00:00] Intro

• Ronan introduces the episode and the need to separate real aero gains from marketing hype.
• Introduction of guest Xavier Disley, Director at Aerocoach.
• Overview of what the discussion will cover: testing methodologies, data interpretation, and aero marketing tactics.

[02:15] Aero helmets and testing

• Discussion on Visma's use of the Giro Aerohead TT helmet in road races.
• Why some TT helmets work better for road racing than others.
• The visibility challenges of long-tail TT helmets in road racing.

[06:48] Manufacturer marketing practices and dodgy claims

• How some brands manipulate aero test results to favour their products.
• An infamous case of misleading aero data and its impact on consumer trust.
• Why independent aero testing is rare and how brands exert influence over results.

[10:03] Independence and transparency in testing

• How Aerocoach balances working with manufacturers while maintaining credibility.
• Examples of brands that have been transparent about their aero testing.

[26:11] Real-world vs. lab testing: challenges and considerations

• Differences between real-world and lab testing, particularly in the context of clothing.
• Why clothing aerodynamics are difficult to measure due to body shape and movement variability.
• The role of protocol consistency in ensuring valid test results.

[30:02] Dimples and surface textures: myths and realities

• Do dimples on wheels and helmets actually work?
• How surface textures can help—or hurt—airflow depending on their placement.
• Why some dimples might be pure marketing.

[34:53] Consumer perspective and technical coercion

• The rise of FOMO-based marketing in cycling.
• Do brands use marginal gains philosophy to convince riders they need new products.
• The emotional side of aero upgrades—do they actually make you faster or just feel faster?

[40:02] Usable aero and adaptability

• The concept of "usable aero"—aerodynamic gains that actually work in real-world conditions.
• Xavier’s personal experience with the 3T Strada and finding the right aero setup.
• Why adjustability is more important than chasing absolute aero gains.

[57:18] Real-World testing and repeatability

• Why repeatability is critical in aero testing.
• Challenges of testing in variable outdoor conditions.
• Best practices for improving repeatability, including consistent baselines and correcting for drift.

[1:00:00] Separating Wheat from Chaff: Consumer Tips

• How to spot misleading aero claims.
• The importance of looking at a company’s history of aero testing.
• Why detailed data transparency is key to believing aero claims.
• Red flags: overly optimistic claims, cherry-picked test conditions, and lack of independent validation.

[1:04:09] Evaluating aerodynamic claims in cycling

• Can we critically assess aero claims.
• Why brands rarely release full test data.
• Why peer reviewing is difficult with aero testing.

[1:07:20] Challenges in aerodynamic testing

• The difficulty of ensuring aero data applies to all rider sizes and positions.
• Why most wind tunnel tests only use one bike size—and why that’s a problem.
• The Escape Collective experience with aero testing and why results don’t always translate.

[1:09:00] Importance of adjustability in frame design

• Why a bike’s fit and adjustability can matter more than its pure aero performance.
• Example: A pro team forced to use suboptimal sizes due to sponsor constraints.
• Why an uncomfortable aero bike is slower in the real world.

[1:10:09] Manufacturers' focus on aerodynamics

• The positive trend of brands investing more in aero.
• Why aerodynamics is now expected—even for endurance and gravel bikes.
• Balancing aero gains with usability and practicality.

[1:12:28] Final thoughts

• Xavier’s closing thoughts on aero testing, transparency, and real-world relevance.
• The need for better consumer education on aero claims.
• Why aero matters, but only when it’s tested and applied correctly.
• Ronan wraps up the discussion and shares key takeaways for riders looking to optimise their setup.

We dive into what is a concussion, how to spot one, what to do and why road cycling has the highest rate of head, neck, and face injuries among all disciplines but one of the lowest reported concussion rates. We discuss the symptoms and why they often go unnoticed. We also discuss what riders need to know about proper diagnosis and recovery.

From real-world experiences to the latest research, Fallon lays out what needs to change to protect cyclists from long-term neurological damage. If you ride, race, or simply care about athlete health, this is an episode for you.

Podcast outline:

Introduction to Thomas Fallon and His Research (00:00)

• Ronan Mc Laughlin introduces Thomas Fallon, a researcher at Queen's University of Belfast, focusing on injury and illness surveillance in professional cycling.
• Thomas Fallon's research includes a large-scale study tracking over a million kilometres of racing and training to assess injury rates and safety in pro cyclists.
• Thomas's work highlights the low reported rates of concussions in road cycling despite high rates of head, neck, and face injuries.
• Ronan emphasises the importance of understanding concussions in cycling and the need for better protocols and awareness.

Thomas Fallon's Background and Career (04:30)

• Thomas Fallon shares his background in cycling, including his competitive career and education in sports science and physiotherapy.
• He discusses his work with the Irish team at the Paralympics and his current PhD focused on developing an injury surveillance system for professional cycling.
• Thomas mentions collaborations with the UCI on injury surveillance projects, including the World Championships and downhill mountain biking.

Thomas Fallon's Personal Experience with Concussions (08:15)

• Thomas recounts his own experience with a severe concussion in France, where he lost consciousness during a transfer between hospitals.
• He discusses the challenges of diagnosing concussions, especially when athletes hide symptoms, and the importance of increasing awareness among younger athletes.
• Thomas presents his master's thesis on athletes' knowledge and attitudes towards concussions, highlighting the willingness of younger athletes to hide symptoms.
• He shares his involvement in developing concussion education programs for underage athletes in Ireland, emphasising the importance of educational content and role models.

Understanding Concussions and Their Symptoms (13:20)

• Thomas explains that concussions are mild traumatic brain injuries caused by blows or jolts to the head, leading to short-lived neurological deficits.
• He describes the pathophysiology of concussions, including axonal shear, chemical changes, and potential swelling in the brain.
• Thomas emphasises the importance of symptom presentation in diagnosing concussions and the challenges of diagnosing concussions in cycling due to the transient nature of symptoms.
• He discusses the role of environmental factors and the need for context in diagnosing concussions, especially in road cycling.

Challenges in Diagnosing and Managing Concussions (19:45)

• Thomas highlights the challenges of diagnosing concussions in cycling, including the lack of on-site evaluations and the need for post-event and next-day evaluations.
• He discusses the importance of providing context to medical professionals to aid in diagnosing concussions.
• Thomas shares an example of a Scottish rugby player who passed a head injury assessment but was removed from play due to symptoms, illustrating the complexity of diagnosing concussions.
• He emphasises the need for a protocol that includes on-site evaluations, post-event evaluations, and next-day evaluations to ensure proper diagnosis and management of concussions.

Long-Term Risks and Complications of Concussions (28:17)

• Thomas explains the risks of having multiple concussions, including the potential for rapid swelling of the brain and severe complications.
• He discusses the link between concussions and chronic traumatic encephalopathy (CTE), a neurodegenerative condition associated with repetitive subconcussive impacts.
• Thomas highlights the importance of managing concussions to prevent long-term complications, including depression, anxiety, and post-concussion syndrome.
• He shares a case of a US track rider, Kelly Caley, whose father linked her suicide to post-concussion syndrome, emphasising the need for increased awareness and support for athletes with concussions.

Cultural and Educational Aspects of Concussions in Cycling (33:40)

• Thomas discusses the cultural component of cycling, where riders were once applauded for toughing out injuries, and the shift towards acknowledging the seriousness of concussions.
• He emphasises the importance of education in increasing awareness about concussions among riders, coaches, and medical staff.
• Thomas highlights the role of riders speaking out about their experiences with concussions in raising awareness and improving management practices.
• He discusses the need for better diagnostic tools and the potential use of technology, such as head impact sensors and video analysis, to improve concussion screening and management in cycling.

Improving Concussion Safety in Cycling (43:20)

• Thomas suggests the need for an injury surveillance framework to quantify and address concussions in cycling.
• He discusses the potential use of head impact sensors and other technological advancements to improve concussion screening and management.
• Thomas emphasises the importance of collaboration between data scientists, medical professionals, and cycling organisations to develop and implement effective concussion management protocols.
• He highlights the need for education and awareness at all levels of cycling, from grassroots to professional, to ensure proper management of concussions.

Practical Steps for Managing Concussions (48:05)

• Thomas outlines the steps a cyclist should take immediately after a crash, including requesting medical evaluation and commencing 48 hours of rest.
• He describes the return-to-sport protocol, which involves gradually increasing activity levels and monitoring symptoms to ensure a safe return to training and competition.
• Thomas emphasises the importance of considering the specific demands of different cycling disciplines in the return-to-sport protocol.
• He discusses the need for a multi-disciplinary approach to managing concussions, including psychological support and a graded return to sport.

Final Thoughts and Recommendations (56:50)

• Thomas reiterates the importance of erring on the side of caution when suspecting a concussion and seeking medical evaluation.
• He emphasises the need for increased awareness and education about concussions at all levels of cycling to ensure proper management and prevention.
• Thomas highlights the role of technology and data in improving concussion management and the importance of collaboration between various stakeholders.
• He concludes by encouraging listeners to prioritise their health and seek medical advice when in doubt about concussions.

Designed to accompany an article that Kevin wrote for Escape Collective, this chat covers why a full-suspension frame ended up being the pick, why such trail-focussed tyres were selected, drivetrain choices, and plenty of geeky insight.

Enjoy! Oh, and don’t forget to check out escapecollective.com for the full write-up (or at least to see some photos).

But is torque training a powerful tool for improving strength and endurance, or just another training fad? While some swear by it for developing muscular endurance and fatigue resistance, others argue the science behind it is inconclusive.

To break it all down, we spoke with Neal Henderson, a renowned coach and founder of the Apex Performance Centre on this week’s episode of the Performance Process podcast. Henderson has coached world champions, Olympic medalists, and Tour de France riders, making him one of the leading experts on training methodologies. In the podcast and this article, we explore what torque training really is, how it differs from strength training, and whether it should have a place in your training plan.

In this episode, we dive deep into the numbers with John Karrasch, a bike fitter, physiotherapist, performance tester, and Escape Collective member who has been conducting his own field testing using the Chung Method.

Unlike traditional drum tests, which measure rolling resistance in controlled lab conditions, John’s testing focuses on real-world gravel surfaces, combining rolling resistance, aerodynamics, and surface effects.

We explore:

• The surprising results that challenge long-held assumptions about gravel tyre performance
• Why traditional rolling resistance tests might not tell the full story
• How real-world testing methods like the Chung Method work
• The impact of tyre width, casing compliance, and aerodynamics on speed
• What these findings mean for your own gravel bike setup

If you’re serious about tyre selection for gravel, or just want to know if you can enjoy the grip and puncture resistance of a wider tyre without the speed penalty you might expect this episode (paired with our earlier deep dive with Robert Chung) is essential listening.

Timestamps:

0:00 - 3:30: Introduction

• Ronan introduces the episode and guest, John Karrasch.
• Overview of the episode’s focus: real-world gravel tyre testing.
• Karrasch’s background as a bike fitter, physiotherapist, and coach.

3:30 - 8:00: The inspiration for tyre testing

• Karrasch shares his initial surprise at how fast MTB tyres felt on gravel.
• The influence of pro riders like Keegan Swenson and Payson McElveen running MTB tyres in gravel races.
• Questioning whether wider MTB tyres are genuinely faster or if perception plays a role.

8:00 - 13:45: The testing method: Why use the Chung Method?

• Introduction to the Chung Method (Virtual Elevation Testing) for real-world tyre testing.
• How the method isolates rolling resistance and aerodynamics.
• Why drum tests don’t fully capture real-world tyre performance.
• Karrasch’s approach to controlling variables like rider position, kit, and environmental factors.

13:45 - 20:20: The tyre lineup and test surfaces

• Tyres tested:
  • Continental Terra Speed 45 mm
  • Continental Terra Hard Pack 50 mm
  • Continental Race King 2.2”
  • Vittoria Peyote XC Race 2.4”
  • Maxxis Aspen 2.4”
  • Schwalbe Thunder Burt 2.1”
• Explanation of the three gravel categories used for testing.

20:20 - 30:00: Results: What’s actually fastest?

• The Continental Race King 2.2” outperforms traditional gravel tyres on Category 2 gravel.
• The Vittoria Peyote 2.4” performs best on rougher Category 3 terrain.
• Schwalbe Thunder Burt 2.1” initially strong, but Peyote overtakes it on chunkier surfaces.
• Discussion on why wider tyres reduce rolling resistance more than expected.

30:00 - 38:00: Surprising findings & key takeaways

• Rolling resistance matters more than weight or aerodynamics in gravel racing.
• MTB tyres outperform gravel tyres more consistently than expected.
• The role of tyre casing compliance in real-world conditions.

38:00 - 45:00: Challenging traditional tyre rankings

• How lab-based rolling resistance tests fail to predict real-world performance.
• The disconnect between drum test rankings and on-road results.
• The impact of tyre pressure, terrain variability, and casing flex.

45:00 - 54:30: Why Chung Method testing is challenging

• The importance of controlling for variables like body position, wind, and road surface.
• Common mistakes testers make when interpreting results.
• Why Karrasch doesn't use a baseline tyre for each test session.

54:30 - 1:05:00: What this means for gravel riders

• Should gravel riders reconsider tyre width?
• How to apply this data to race-day tyre selection.
• The importance of personal testing and adaptation.

1:12:30 - End: Final reflections

• Closing thoughts on why real-world testing matters.
• The importance of nuanced discussions in gravel tyre selection.

If you’ve ever wondered whether you’re doing too much Zone 2, not enough intensity, or if your training should mimic what the pros do, this episode has answers. Arnold and Mc Laughlin cut through the noise to reveal:

• Does training intensity distribution really impact VO2 max and time trial performance?
• Why elite and amateur athletes may need different approaches (and why copying the pros isn’t always the best idea).
• Why obsessing over training percentages can backfire—and a simpler way to structure your sessions.
• How to apply these findings to your own training, no matter your experience level.

Whether you're a data-driven athlete or just looking to train smarter, this episode will help you move past the TID debate and focus on what really drives endurance performance.

Then Ronan sits down with Robert Chung, the creator of the Chung Method, a revolutionary way to aero test without a wind tunnel. They explore how this virtual elevation method has made aero testing more accessible, allowing cyclists to optimise their setups using real-world data.

Robert breaks down the math, principles, and practical applications of the method, including its surprising role in the shift toward wider tyres and lower pressures. The conversation covers common mistakes in aero testing, how to refine your testing protocol, and why real-world conditions often beat lab data. This episode is packed with insights on how to start and then fine-tune your testing.

This time Dave Rome is joined by the Head of Aerodynamics at South Australian Sports Institute (SASI), John Pitman.

Now, with access to a wind tunnel he oversees (a story we aim to share soon), Pitman takes a stroll through the pits, talking about general aero themes, the effectiveness of design flourishes, and other random things seen.

Normally, this type of episode would be exclusive to members of Escape Collective, but instead, we’re keeping things open to give you a taste of the sort of content you may be missing out on. If you like this episode, and if you haven’t already, then please consider becoming a member of Escape Collective. Similarly, please share it with a friend who may enjoy it.

From setup and calibration to course selection, interpreting yaw angles, and managing real-world variables, Barnaby breaks down the practicalities of aero testing—what works, what doesn’t, and how to get meaningful data from your efforts.

The conversation also touches on the evolution of aero testing, why real-world conditions might be more valuable than controlled lab settings, and why repeatability is king when it comes to finding those elusive aero gains. Whether you're chasing Strava PBs, eyeing a faster time trial, or simply curious about aero optimisation, this episode delivers practical advice you can put to use straight away.

Burt, a physiotherapist with over a decade of experience at British Cycling and Team Sky, shares his insights into optimising your indoor fit to mitigate these issues. From adjusting saddle tilt to understanding the impact of our reduced movement, this conversation is packed with actionable advice and hacks to enhance comfort, reduce injuries, and maximise performance during indoor sessions. Plus, they explore the future of indoor cycling technology and its implications for bike fitting.

Whether you're a competitive cyclist or a weekend warrior, an indoor super fan or someone who only heads indoors when the weather turns, if you've ever wondered if you should adjust your fit for the turbo, this episode is for you.

From wind tunnels to velodromes, on-road testing at home, and cutting-edge CFD tools, we break down the pros, cons, and real-world challenges of aero testing along with practical tips for each.

Whether you’re optimising your position or debating the value of aero meters, Xavier shares expert insights and practical tips to help you understand the science, avoid common pitfalls, and get the most out of your aero efforts.

Disley is the "Aerocoach" and brings a wealth of experience on going faster with no extra effort, having worked with athletes from local time trialists to Grand Tour winners, not to mention his own racing endeavours which include a Masters Individual Pursuit World Championship title.

On the industry side, his expertise span into aero testing, equipment development, a range of Aerocoach aero products including wheels, handlebars, plus various other components, and advising other manufacturers on how to create components that reduce drag and enhance performance.

Whether you're an already optimised competitive rider or just starting to think about aero, Disley shares invaluable insights on how to make your setup faster.

We discuss the critical aspects of aerodynamics, from clothing fit, rider position, and saddle angle, to choosing the right gear and our choice of tyre could be like adding an additional 1% gradient to your entire ride!

Xavier breaks down the key factors every cyclist should consider to reduce drag and increase speed. Plus, he reveals some practical tips and tricks to help you ride faster with simple and free, yet effective adjustments.

This is part one of a two-part series with Xavier, so stay tuned for the next episode, where we explore the world of aero testing—different methods, the pros and cons of each, and how they can help you take your performance to the next level.

From “high-hand” positions and crank length to custom bike fitting techniques, they explore the intricate balance between equipment and rider optimisation.

Learn why "bolt-on" aero solutions offer only marginal gains and why the body and bike fitting are the place to start in looking for the biggest gains.

In this episode, host Ronan Mc Laughlin sits down with Xert’s Armando Mastracci to discuss why Xert is ditching W/kg and why XRP (Xert Relative Power) might be a better metric for comparing performances.

They also discuss how Xert's unique performance metrics and AI-driven tools may help you make smarter decisions about your training, fueling needs, and race strategies. The pair also discuss Xert's adaptive training plans and performance metrics and whether AI is coming for coaches' jobs.

Dan is a rarity in the world of sport, not just cycling, blending off the bike engineering and optimisation expertise with on-bike world class achievements. He is both a decorated athlete and one of the most in-demand minds in the sport.

As a world, European, and national champion and an Olympic medalist too, Dan gives us a glimpse into the intricacies of aerodynamics, equipment innovation, and the process of preparing for the Olympics. Post-Olympics, Dan reflects on the bittersweet experience of competing with injuries, the relentless pursuit of performance, and his decision to wind up his own athletic career, and tells us what's next with Red Bull-Bora-Hansgrohe.

Full episodes of the Performance Process podcast are only available to Escape Collective members. Head on over to escapecollective.com/member to sign up and get access to the full show.