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 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.
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34:31
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 instead of priming you for it? How hard should it be? And how long should it last? By asking those questions and making a few key changes to one rider’s warm up he added 35 watts to his time trial power.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.
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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 really is, why it matters for cyclists, and how to apply it in the real world.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.
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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 trial that became a masterclass in simulation modelling and equipment selection, we explore how optimisation is shifting from behind-the-scenes intervention to full-blown marketing strategy. Plus, we tackle your questions on oversized chainrings and wet weather aero.
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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 while adhering to the same strict allergen-free diet his six-year-old daughter Sophia must follow daily.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 TrialHitting 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.
Welcome to the Performance Process podcast, hosted by Ronan Mc Laughlin and Caley Fretz.
This podcast is dedicated to unearthing and analysing the processes behind some of the most successful athletes in the world, and understanding how every rider can apply them to their own improvement.
The Performance Process podcast is produced exclusively for Escape Collective members. While you'll see partial episodes on this feed please head to https://escapecollective.com/member/ to become a member and gain access to the full episodes!
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