PODCAST · sports
Cam Nicholls Podcast
by Cam Nicholls
Interviews with top performing cyclists and industry experts in the fields of coaching, advanced training techniques, and human physiology. The purpose of this podcast is to learn and understand what makes high performing individuals tick, digging deep into their ingredients to success both on and off the bike.
Episodes
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How Much Strength Training Do Cyclists Actually Need?
Summary: How much strength training do cyclists actually need, and could doing too much in the gym be interfering with your riding? For recreational and amateur cyclists balancing training with work, family and limited time, strength training can easily become overcomplicated. Long gym sessions...
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The Most Important Cycling Graph You're Probably Ignoring
Summary: Do you know your best five-second, one-minute or five-minute power, or are you basing almost all of your cycling training around FTP? For many recreational and amateur cyclists, FTP becomes the number used to set training zones and measure progress. But one number can't necessarily tell...
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Why More Group Rides Won't Make You Faster (Incl: latest 2026 Research)
Summary: Why can you keep doing the same group ride every week and still get dropped in exactly the same place? For recreational and amateur cyclists, simply doing more group rides can improve fitness and experience, but it may not address the specific weakness that's causing you to lose the…
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How Pro Cycling Teams Are Testing Durability (& What We Can Learn)
Summary: What is cycling durability, how do professional cycling teams measure it, and could it be more important than your FTP or VO2 max? In this episode of the Road Cycling Academy Podcast, Cam Nicholls is joined by RCA coach and exercise physiologist Ben Treble to unpack emerging research…
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The Latest Science on Carbs for Cycling: How Much Do You Really Need?
How many carbohydrates per hour do cyclists actually need — 60g, 90g, 120g or even 150g? Professional cyclists are consuming more carbohydrates than ever, with reports of Tour de France riders pushing towards 120–150+ grams of carbs per hour. But does more carbohydrate actually mean better...
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Tour de France Cooling Secrets: Should Amateur Cyclists Be Paying Attention?
What can recreational cyclists learn from the cooling strategies used by the Tour de France peloton? In this episode of the Road Cycling Academy Podcast, Cam Nicholls is joined by RCA coach and exercise physiologist Ben Treble to unpack the science behind cooling strategies, heat acclimation,...
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Train to Drop Your Mates (The Ultimate Group Ride Workout)
If your goal is to beat your mates on the weekend bunch ride, this might be the most effective workout you can add to your training. In this episode, Road Cycling Academy founder Cam Nicholls and Head Coach Ryan Thomas break down one of their favourite interval sessions for recreational and…
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Is your Zone 2 training actually in Zone 2?
One of the biggest mistakes recreational cyclists make is relying on estimated FTP numbers from Garmin, Strava or Wahoo to determine their training zones. If those estimates are wrong, your Zone 2 training could be missing the mark—and limiting your aerobic development. In this episode, Road...
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The Bike Fit Upgrade Nobody Talks About
Are cycling insoles worth it, or are they just another expensive upgrade? In this episode of the Road Cycling Academy Podcast, expert bike fitter Neill Stanbury sits down with cycling podiatrist Nathan White, founder of Cobra9, to explore one of the most overlooked aspects of bike fit: what…
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Cycling Hip Pain Explained: Labral Tears, Bike Fit & Prevention
Hip pain is one of the most common issues cyclists face, but the source of the problem isn't always where you think. In this episode of the RCA Podcast, Cam Nicholls sits down with expert bike fitter Neill Stanbury to discuss one of the more serious causes of cycling-related hip pain: hip labral...
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Thinking About Hiring a Cycling Coach? Here's What Actually Happens
Thinking about hiring a cycling coach but not sure what's actually involved? In this episode of the RCA Podcast, Cam Nicholls sits down with RCA coach and sports scientist Ben Treble to pull back the curtain on the coaching process and explain exactly what recreational and amateur cyclists can...
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Want to Climb Faster? Here's How to Train for BIG Climbs
Are you planning a cycling holiday in Europe, tackling iconic climbs like the Alps, Dolomites, or Swiss mountain passes? In this episode of the RCA Podcast, Cam Nicholls sits down with RCA coach and data science specialist Ben Treble to discuss exactly how recreational and amateur cyclists should...
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Long vs Short Intervals: Which Builds VO2 Max Faster?
Are short VO2 max intervals better than long intervals for cyclists? In this episode of the RCA Podcast, Cam Nicholls sits down with coach and data science specialist Ben Treble to unpack one of the most debated topics in endurance training: long intervals versus short intervals for improving VO2...
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The Simple 6-Week FTP Boosting Plan Most Cyclists Ignore
Are you stuck on a cycling performance plateau? Have your FTP gains stalled despite doing hard intervals, bunch rides and endless VO2 max sessions? In this episode of the RCA Podcast, Road Cycling Academy Head Coach Ryan Thomas explains why a dedicated block of tempo training (Zone 3) may be the...
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Time to Move on from FTP Tests (Critical Power Simply Explained)
In this episode of the Road Cycling Academy podcast, Cam Nicholls sits down with RCA Head Coach Ryan Thomas to break down one of the most talked-about topics in modern cycling training: Critical Power vs FTP. If you've ever wondered: What is critical power? Is FTP testing outdated? How do you…
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Cycling & Lower Back Pain: The Hidden Cause Most Riders Miss
Summary Cycling causing lower back pain? Dealing with sciatica, disc injuries, or recurring pain after long rides? In this episode of the RCA Podcast, Cam Nicholls sits down with expert bike fitter and sports physiotherapist Neil Stanbury to unpack one of the most frustrating issues cyclists…
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Bike Fitter's Top 3 Race Bikes (geometry & adjustability)
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Why Amateur Cyclists Plateau (What I Learned From 80 Calls)
Summary: In this episode of the RCA Podcast, expert bike fitter Neill Stanbury interviews Cam Nicholls about the biggest training mistakes recreational and amateur cyclists make when trying to improve FTP, endurance, and overall cycling performance. After completing more than 80 one-on-one…
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10% Power Gains with THIS Simple Bike Fit Adjustment
Summary In this episode, expert bike fitter Neill Stanbury explains the importance of Q factor (aka stance width) in cycling and bike fitting. Notably, how it affects power transfer, injury prevention, and how to optimize it for individual riders. Learn practical tips on measuring and adjusting Q...
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YouTuber Mitch Boyer Shares His Coaching Journey with the RCA
Podcast Summary: In this episode, Mitch Boyer shares his journey from a casual cyclist to a more confident and skilled rider through coaching, structured training, and community engagement. Discover how personalized coaching, mental resilience, and strategic training can lead to significant...
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Indoor vs Outdoor Cycling: What the Research Really Says
This episode explores the differences between indoor and outdoor cycling, examining research findings, muscle activation, and practical tips for optimizing indoor training. Hosted by Cam Nicholls with expert insights from RCA coach Ben Treble, it offers valuable guidance for cyclists aiming to...
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The VO2 Max Workout Most Cyclists Don't Know About
Summary: What if the best VO2 max workout… isn't the one everyone's doing? In this episode of the RCA Podcast, Cam Nicholls sits down with Head Coach Ryan Thomas to break down a lesser-known, research-backed VO2 max protocol from 2020 — and why it's been delivering serious results with RCA…
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The Best Supplements for Cycling (latest 2026 research)
This episode provides a comprehensive review of supplementation in cycling performance, based on recent research from the UCI sports nutrition project. Cam Nicholls and RCA coach Ben Treble discuss food-first approaches, effective supplements like caffeine, creatine, beta alanine, nitrates, and...
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FTP Stuck? Follow this Simple Framework
This episode explores a research-based strategy to boost FTP for cyclists by focusing on physiological system training and periodisation. It emphasises proper zone training, avoiding overtraining, and implementing structured blocks to achieve sustainable performance improvements RCA 12 Week…
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Why We Started a Domestic Race Team (RCA BikesOnline)
Summary This podcast features the RCA's Founder (Cam Nicholls) & Head Coach (Ryan Thomas); discussing the journey of starting an elite domestic cycling team, the challenges faced, sponsorship strategies, team dynamics, and season highlights. Gain insights into the operational, financial, and...
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Unpacking Josh Bekoff's Melbourne to Warrnambool Victory (Training & Race data)
In this episode of the RCA podcast, the hosts discuss the impressive performance of Josh Bekoff in the Melbourne to Warrnambool race. They delve into his training regimen, performance metrics, race strategy, and the dynamics of the breakaway he was part of. The conversation highlights the...
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Thank you
Just a quick podcast note to say thank you for your support in 2025. This road cycling training podcast only really started 12 months ago. We've gone from 10's of downloads per episode to thousands. So now is the time for a reset and reresher, with the view to come back in 2026 with a fresh...
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Group Rides: Boost, Burden, or Both for Your Cycling Potential?
Summary The conversation delves into the significance of structured training in sports, particularly focusing on how managing intensity can lead to better performance outcomes. It highlights the importance of recovery and adaptations over time, while also addressing the complexities introduced by...
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Boost V02 Max with Decreasing Interval Training (*Research Paper)
In this RCA Podcast episode, Cam Nicholls is joined by RCA coach and science expert Ben Treble, who dials in from the middle of outback Australia to unpack a brutal but fascinating VO2 max session: high-intensity decreasing interval training. This workout comes from a 2020 research paper and…
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Life as a Directeur Sportif (Matt Wilson on Orica GreenEDGE *2014-2020)
Summary The conversation delves into the intricate logistics involved in organising a cycling race, particularly a Grand Tour, highlighting the challenges of managing teams and maintaining motivation in a high-performance environment. Through the lense of a Sports Director / Directeur Sportif. In...
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The ProVelo Super League & Reviving Australia's Competitive Cycling Scene
Summary In this episode, Matt Wilson, co-founder of the Pro Velo Cycling League, discusses the inception and purpose of the league, the challenges faced by Australian cycling, and the cultural shifts affecting competitive cycling. He shares insights from the league's first season, innovations...
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Pacing a Fondo Like a Pro: Strategy, Fuel, and On-the-Day Decisions
In this episode of the RCA Podcast, Cam Nicholls sits down with Head Coach Ryan Thomas to break down how to pace a Gran Fondo—from the night-before plan to the final sprint. Fresh off a grass-podium at the World Fondo Championships, Ryan shares the exact playbook he used on a course that opened...
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How to Achieve World-Class Results on Just 8 Hours of Training Per Week
In this episode of the RCA Podcast, Cam Nicholls sits down with RCA Head Coach Ryan Thomas to unpack how Ryan managed to secure a top-5 finish at the Men's Fondo World Cycling Championships—while averaging only 8 hours of training per week. Ryan opens up about balancing full-time coaching, family...
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Wrap Up Chat from Fondo World Champs 2025 (Lorne, VIC Australia)
Summary In this general-discussion episode, we unpack the 2025 World Champs Fondo edition of Amy's Gran Fondo in Lorne, Victoria—what the day felt like from the start corrals to the coastal finish. We cover the course flow (early climb, rolling mid-section, fast finale), the wild wind and sketchy...
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Why Road Bike Sizing Charts Don't Work (Bike Fitter Explains)
Summary In this conversation, expert bike fitter Neil Stambry discusses the inadequacies of road bike sizing charts and emphasizes the importance of individual differences in bike fitting. He explains how factors like flexibility, body proportions, and personal comfort can significantly affect…
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Big Gains, Small Hours: Cycling Personal Bests on 5 Hrs/Week
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses his recent performance improvements despite a reduced training load. He shares insights on the impact of dietary changes, weight training, and the importance of understanding insulin...
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The Most Important Joint for Road Cyclists (Bike Fitter Explains...)
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses the critical role of the sacroiliac joint in cycling performance. He explains how dysfunction in this joint can lead to significant issues, including pain and reduced endurance,...
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Why Inseam Measurement is Irrelevant (For Bike Fit & Saddle Height)
Summary In this episode of the RCA Podcast, expert bike fitter and sports physiotherapist Neill Stanbury discusses the common misconceptions surrounding inseam measurement in bike fitting. He explains why traditional methods of measuring inseam are not reliable indicators of seat height and...
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A Zone Two Training Hack (Anyone Can Do)
Summary In this episode of the RCA podcast, host and coach Ben Treble discusses innovative techniques to enhance cycling fitness through zone two training, focusing on the importance of proper breathing. The conversation explores how diaphragmatic breathing can improve performance, lower heart...
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Make Best Use of the Winter Period (for BIG FTP Gains Next Summer)
Summary In this episode, RCA coach Ben Treble discusses the transition from off-season to on-season training for cyclists, focusing on strategies to maintain motivation during winter, the importance of setting winter goals, and the role of strength and conditioning in enhancing cycling…
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The Problem with Zwift Cycling Plans
Summary In this episode, the conversation revolves around the effectiveness of Zwift and other off-the-shelf cycling programs, exploring their benefits and limitations. The discussion highlights the common issue of athlete plateaus and features a case study of a member named Joshua, who...
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The Elephant in the Room (for Masters Cyclists)
Summary In this episode, the Cam Nicholls and Ryan Thomas discuss the critical role of strength training for cyclists, particularly for masters athletes. They emphasize the importance of incorporating gym workouts into cycling routines to improve performance, bone density, and overall health. The...
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Are the Tour de France Pros Doping? We give our thoughts...
Summary In this episode, Ryan Thomas discusses the remarkable advancements in professional cycling performance, particularly in the context of the Tour de France. He explores the evolution of nutrition, training science, and equipment, highlighting how these factors contribute to the impressive...
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Mastering Amy's Gran Fondo (the UCI World Gran Fondo Champs 2025)
Summary: In this episode, Ryan Thomas, head coach at RCA, discusses the specific training and preparation needed for the UCI World Gran Fondo Championships. He breaks down the unique demands of the course, emphasising the importance of threshold power and fatigue resistance. The conversation…
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Want to Ride Faster? Don't Ignore Substrate Utilization
Summary In this episode of the RCA podcast, host Cam Nicholls discusses the new substrate utilization feature in TrainingPeaks with head coach Ryan Thomas. They explore the importance of carbohydrate intake for cyclists, particularly during endurance rides, and how the new feature can help…
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The BEST Science Backed Short Intensity Cycling Workout (to maintain cycling fitness)
Is this cycling podcast about training and improving your performance, including FTP, V02 Max, endurance and sprint repeatability, we discuss This study published in 2020 looking at what performance outcomes changed - over a 3 week transition period - for elite cyclists when they reduced their...
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How to Boost Your FTP (I ask Ben the simple question we all want answered)
In this podcast, the RCA's resident data nerd Ben Treble discusses ways you can boost your FTP (Functional Threshold Power), using specific workouts and progressing those workouts over time. Notably, specific threshold based intervals sessions you can progress over time. We focus on the 20min...
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Heart Rate VS. Power for Cycling Training (Science based coach explains...)
Heart rate or power—what's the better tool for cycling training? In this episode, we break down the pros and cons of both, and why we believe power is the more practical, reliable metric for most cyclists. From pacing your efforts to tracking progress, we explain how power takes the guesswork out...
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Is Zone 2 Overhyped? (for recreational & amateur cyclists)
Zone two training for recreational cyclists. Are we doing too much? That is the topic for today's podcast. Science linked below. Why Zone 2 isn't the best focus for recreational cyclists...
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Why Recreational Cyclists Cramp (& what to do about it)
Cramps ruining your big rides? In this episode, we dive into why recreational cyclists are so prone to cramping during events—and it's not just about hydration or electrolytes. We break down how poor event-specific training and a lack of proper muscle conditioning are often the real culprits.…
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ABOUT THIS SHOW
Interviews with top performing cyclists and industry experts in the fields of coaching, advanced training techniques, and human physiology. The purpose of this podcast is to learn and understand what makes high performing individuals tick, digging deep into their ingredients to success both on and off the bike.
HOSTED BY
Cam Nicholls
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Frequently Asked Questions
How many episodes does Cam Nicholls Podcast have?
Cam Nicholls Podcast currently has 50 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Cam Nicholls Podcast about?
Interviews with top performing cyclists and industry experts in the fields of coaching, advanced training techniques, and human physiology. The purpose of this podcast is to learn and understand what makes high performing individuals tick, digging deep into their ingredients to success both on and...
How often does Cam Nicholls Podcast release new episodes?
Cam Nicholls Podcast has 50 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Cam Nicholls Podcast?
You can listen to Cam Nicholls Podcast on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Cam Nicholls Podcast?
Cam Nicholls Podcast is created and hosted by Cam Nicholls.
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