PODCAST · sports
Performance Process
by Escape Collective
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/performanceprocess/ to become a member and gain access to the full episodes!
Episodes
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Who is CyclingSpy? The face behind the anonymous account
In this episode of Performance Process, we’re joined by the person behind CyclingSpy, the anonymous account famous for bringing us unrivaled insight into unreleased spotted tech. After years spent posting screenshots of prototypes, the time has come for the person behind the account to lift the…
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Is Airo's accessible CFD software a breakthrough or just another aero tool?
We all know how critical rider position is when it comes to aerodynamics. We also know how difficult, time consuming, and costly it can be to properly test and optimise our positions using wind tunnels or field testing. In this episode, Ronan explores a different approach. Ingmar Jungnickel joins...
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Lizzie Deignan and Abby Mickey on training, parenthood, and purpose
In this special crossover episode between Performance Process and Wheel Talk, Ronan Mc Laughlin is joined by Escape Collective's Abby Mickey and former world champion Lizzie Deignan to unpack an unusual challenge. Abby has set herself the goal of returning to Mont Ventoux and riding it faster…
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The adaptable road position
Could we benefit from different bike fits for different days? If we are riding mountains one day, flats the next, and in a breakaway the day after, does having one position for all road stages leave some performance on the table? In this episode I’m joined by Ken Ballhause, Head of Biomechanics…
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Introducing Escape tyre testing: Get ready to rethink accepted wisdom
In this episode of Performance Process, we finally dig into the tyre-testing project that quietly consumed most of my year. 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…
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Inside Red Bull's laser-powered aero testing with Dan Bigham and the CyclingSpy
For years, cyclists have said, “you can’t see aero.” Now Dan Bigham can. 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...
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How applying the Performance Process philosophy helped achieve a lifetime best performance
In this episode, Ronan applies the Performance Process philosophy to help Marcus Christie, one of the most successful Irish time trialists ever, to reimagine how to train, test, and race. Ronan and Marcus dive into the complete optimisation process behind Marcus's Nationals campaign. From bike…
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Do nasal strips aid performance? Maybe.
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...
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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…
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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…
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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...
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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…
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A dentist check-up on high carb fuelling and your teeth
We all know carbohydrates are essential for endurance performance, we also know the same gels, chews and drinks fuelling our rides could be destroying our teeth? But what should we do, can we protect our teeth and still do high-carb? In this episode, Ronan is joined by Jason Henry, a specialist…
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Could an easier warm up add 35 watts to a rider’s TT power? Yes!
How much thought do you give your warm up? Where did your warm up protocol come from? For most riders it’s a borrowed routine, something a coach prescribed, or they read online from a pro team, or just something they’ve always done. But what if your warm up is actually costing you performance...
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What is it gut training and how can we do it?
Gut training has become one of the buzzwords in endurance sport, but is it hype or a real performance advantage? In this episode of Performance Process, Ronan Mc Laughlin is joined by accredited sports dietitian and endurance nutrition researcher Dr Alan McCubbin to break down what gut training...
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A CyclingSpy post-Tour deep dive on sprinting aero and optimisation marketing
Performance Process is back after a Tour de France-shaped gap. In this episode, CyclingSpy returns to unpack the most intriguing performance trends from the Tour de France and Tour de France Femmes. From new helmet wars and front versus rear zippers, to sprinter aero testing and the mountain time...
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Special ep: Bikepacking aero nerd
In this special Performance Process x Geek Warning crossover, Dave Rome grills Ronan Mc Laughlin about every technical detail from his 3,000 km unsupported lap of Ireland. From aero bag hacks and drivetrain quirks to cleat regrets and a failed light, this is a deep dive into the tech setup behind…
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The ‘why’ behind my circumnavigation of Ireland helped me find the ‘how’ to pull it off
In this special episode of Performance Process, Ronan shares the story behind his 3,000+ km solo circumnavigation of Ireland – a ride powered not by chasing records, but by purpose. This was a deeply personal challenge to raise awareness for food allergies and support life-changing research, all...
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Performance Process: How, when, and why to use bicarb for performance
It’s a humble kitchen cupboard staple, but sodium bicarbonate is also one of the most powerful and misunderstood tools in the endurance athlete’s arsenal. In this episode of Performance Process, Ronan Mc Laughlin is joined by Robert Gorgos – nutritionist to WorldTour teams and founder of MNSTRY –...
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Think MTB tyres are faster on gravel? Think again.
Real-world testing shows suspension forks might flip the script in the gravel v MTB tyre debate. 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…
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Is heat training a marginal gain or major stressor?
Is heat training the next big performance unlock, or just another way to cook yourself? 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…
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Is lower slower? Aero part 2 with JP Ballard
Part 2 of our listen back to when JP Ballard of SwissSide joined us for part one of our Performance Process deep dive into all things aerodynamics. Ballard is founder and CEO of aerodynamics specialists Swiss Side. The Swiss company produces wheels and aero calf sleeves, but the majority of its...
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CyclingSpy explains Van der Poel's hidden aero and member questions answered
From Van der Poel’s overshoes to Pogačar’s bike choice, we dive deep into the Spring Classics with the ever-anonymous aero expert, CyclingSpy. Why are some teams going all-in on aero, while others seem to be holding back? What do helmet choices, skinsuit fabrics, and even trailer mounts on pro...
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Replay - Inside Visma's winning formula
In this rerun of a standout episode from October 2023, Ronan Mc Laughlin and Caley Fretz sit down with Mathieu Heijboer, Head of Performance at Visma-Lease a Bike, for an in-depth look at what makes the most dominant team in men’s cycling that year tick. From the team’s humble, winless days in…
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The dark side of marginal gains - when optimisation goes too far and hurts performance
Marginal gains have shaped modern performance cycling, but have we gone too far and are they now inadvertently and unwittingly costing us performance? In this episode, Caley Fretz flips the script to interview Ronan Mc Laughlin about his deep-dive investigation into how the once-transformative...
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UPDATED: Inside the mind of Instagram’s CyclingSpy
You asked, we answer. This is an updated version of this week's PP episode with a more listenable (hopefully) modified voice for our Cycling Spy. Say the word spy to us cyclists and increasingly we might think of the @CyclingSpy Instagram account. This pseudonymous account has become a…
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Guess who: Inside the mind of Instagram’s CyclingSpy
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...
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I said aero testing is a nightmare; Streamlines says it's fixing that
Aero testing usually brings wind tunnels, maths equations, and general nerdery to mind. It's time-consuming, requires patience, and a hassle many can't be bothered with. But still, it shapes many of the products we buy today; thus, it affects all our riding. In this episode, Ronan sits down with...
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Aero claims exposed and how to spot marketing spin
Aerodynamics is a cornerstone of modern cycling performance, but how much of what we hear is genuine science, and how much is marketing spin? 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...
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The hidden dangers of concussion
In this episode, Ronan Mc Laughlin sits down with Thomas Fallon, a clinical specialist, musculoskeletal physiotherapist, sports medicine researcher at Queen’s University Belfast and PHD candidate in cycling injury epidemiology, to uncover the reality of concussions in the sport. We dive into what...
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Special ep: Gear that survives the 1,300 km Atlas Mountain Race
In this special episode, we chat with Ultra-Distance specialist Kevin Benky Benkenstein on his bike and gear selections for a recent race across the Moroccan Atlas Mountain Range. That big ride is the Atlas Mountain Race (AMR), a beast of a ride that covers some 1,300 km with 23,000 m of…
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Big Gear Work - Does torque training aid performance & how?
Big gear work, on-bike strength work, SFR (Salite Forza Resistenza), torque training, whatever name you choose – sticking it in a big gear and grinding away at low cadence has been a staple of our training for generations. A training favourite of many coaches and riders alike, torque training is...
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Real world MTB vs gravel tyre testing & how to DIY-test your own setup
Are mountain bike tyres actually faster than gravel tyres? Recent trends suggest they might be, with top gravel pros maxing out tyre clearance and opting for wider MTB tyres in major races. But do the claims hold up in real-world conditions? In this episode, we dive deep into the numbers with…
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Forget what the internet says - any training model works
In this episode of Performance Process, Ronan Mc Laughlin is joined by Jem Arnold, a PhD candidate in exercise physiology at the University of British Columbia, physiotherapist, endurance coach, and Escape Collective member. Crucially, Arnold is also a co-author of the latest meta-analysis on...
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Robert Chung on using the ingredients available for homemade aero testing
In this episode of Performance Process, Ronan Mc Laughlin and Caley Fretz discuss some updates planned for the podcast. 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…
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Special ep: TDU pit walk with aero expert John Pitman
At the 2024 edition of the Tour Down Under, Ronan Mc Laughlin was joined by aerodynamicist JP Ballard as they walked through the pits to talk about the aero hits and misses within the latest bikes of the WorldTour. For 2025 we’re back with something of a similar theme. This time Dave Rome is…
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Aero testing at home
In this episode of Performance Process, we’re joined by Barnaby Garood of AeroSensor to dive deeper into the world of aero testing at home with the AeroSensor drag measurement system. Barnaby, a former F1 aerodynamicist, shares insights on how the AeroSensor brings aero testing to the everyday...
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Should we adjust our bike fit for indoor riding?
In this episode of Performance Process, host Ronan McLaughlin dives into the nuances of indoor bike fitting with bike fit expert Phil Burt. With the rise of indoor training, many cyclists encounter power, comfort, and injury issues they don’t have outdoors. Burt, a physiotherapist with over a...
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Aero testing demystified, with expert tips from AeroCoach
In this episode of Performance Process, we return to our conversation with Xavier Disley of AeroCoach to explore the practical side of aero testing. 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…
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Aero secrets with the Aerocoach, Xavier Disley
In this episode of Performance Process, we sit down with Xavier Disley, founder of Aerocoach, to dive deep into the world of aerodynamics in cycling. Disley is the "Aerocoach" and brings a wealth of experience on going faster with no extra effort, having worked with athletes from local time...
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The Future of Aero and why 'peak aero' is as far away as ever
In this episode of Performance Process, host Ronan McLaughlin is joined by Ken Ballhause of Sync Ergonomics and John Pitman, Head of Aerodynamics at the Australian Centre for Sports Aerodynamics. Together, they discuss the custom aerodynamics and aero bars that contributed to Grace Brown’s World...
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The limitations of watts per kilo and the future of training with Xert's Armando Mastracci
Watts per kilogram has been the key metric to compare one rider’s power vs. another rider’s for decades already. The higher W/kg you can sustain... the stronger a rider you must be. While it is a critical indicator of climbing performance, however, W/kg does have its limitations when the road...
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Why and how Dan Bigham questions everything
This week's episode of "Performance Process," is a long overdue deep dive with Dan Bigham. 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…
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ABOUT THIS SHOW
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/performanceprocess/ to become a member and gain access to the full episodes!
HOSTED BY
Escape Collective
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Frequently Asked Questions
How many episodes does Performance Process have?
Performance Process currently has 43 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Performance Process about?
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...
How often does Performance Process release new episodes?
Performance Process has 43 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Performance Process?
You can listen to Performance Process 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 Performance Process?
Performance Process is created and hosted by Escape Collective.
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