The Roadman Cycling Podcast

• I Trained 6 vs 12 Hours a Week: What the Data Says

  What happens when a lifelong Cat 1 racer cuts training volume in half? For 12 years, I trained 12–15 hours weekly. Then life changed — and I dropped to 6. This episode breaks down exactly what happened: the watts lost, the kilos gained, and the reality behind the numbers. Using 3 years of TrainingPeaks data, I compare my fitness at both ends — and reflect on the science (Seiler, Rønnestad, Mujika) that predicted it all. This isn't about shortcuts. It's about understanding the trade-offs: performance vs sustainability, volume vs life. If you’ve ever wondered whether you can get fast on 6 hours a week — this is the honest, data-backed answer. Surfshark - Online security starts with a VPN and I trust Surfshark. Go to⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://surfshark.com/roadman⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code roadman at checkout to get 4 extra months of Surfshark VPN.NOMIO is clinically proven to:Lower lactate levels, Reduce oxidative stress, Improve training adaptations And deliver a noticeable boost from the very first dose. Go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.drinknomio.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ and check out this game changing supplement. 4iiiiReady to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.Learn more by visiting http://www.4iiii.comBIKMO Whether it’s theft, damage, crashes, racing or travel, Bikmo’s got your back. Their in-house claims team makes the process fast and painless, and here’s the kicker — with 50% off multi-bike cover, you can protect all your bikes, and even your family’s or mates’ bikes, under one simple policy.Make sure you’re covered - check the details in your policy docs. T&Cs apply.Head over to https://bikmo.com/uk/ and use the code ROADMAN to get covered & save money.REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

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• The €8 Million Netflix Disaster Cyclists Hated

  Netflix spent €8 million to bring cycling to a global audience — and got it completely wrong. In this episode, we unpack how Unchained misrepresented the Tour de France, damaged trust with riders, and failed to grasp the sport’s unique culture of silence, strategy, and sacrifice. From Wout van Aert’s “disturbing” portrayal to key moments cut from the final edit, we explore what happens when Hollywood storytelling clashes with cycling’s unwritten code. Only 8 of 22 teams agreed to return for Season 2 — a clear signal that something broke. This is more than a bad documentary. It’s a case study in how not to tell a story — and a reminder of what makes this sport sacred.Surfshark - Online security starts with a VPN and I trust Surfshark. Go to⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://surfshark.com/roadman⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code roadman at checkout to get 4 extra months of Surfshark VPN.NOMIO is clinically proven to:Lower lactate levels, Reduce oxidative stress, Improve training adaptations And deliver a noticeable boost from the very first dose. Go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.drinknomio.com⁠⁠⁠⁠⁠⁠⁠⁠⁠ and check out this game changing supplement. 4iiiiReady to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.Learn more by visiting http://www.4iiii.comBIKMO Whether it’s theft, damage, crashes, racing or travel, Bikmo’s got your back. Their in-house claims team makes the process fast and painless, and here’s the kicker — with 50% off multi-bike cover, you can protect all your bikes, and even your family’s or mates’ bikes, under one simple policy.Make sure you’re covered - check the details in your policy docs. T&Cs apply.Head over to https://bikmo.com/uk/ and use the code ROADMAN to get covered & save money.REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

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• World Tour Nutritionist Sam Impey: “You’re Fuelling All Wrong”

  What if everything you know about fuelling is slowing you down?In this episode, world tour nutritionist Dr. Sam Impey joins us to dismantle outdated advice—and reveal how elite cyclists are now pushing up to 120g of carbs per hour without crashing or bloating. From the science of gut training to the myths around weight loss, recovery drinks, and carb loading, Sam explains why more carbs + smarter timing = less burnout and better performance.We cover what most amateurs get wrong, how to fuel for different training loads, and how AI tech is helping riders like Tom Pidcock personalize nutrition in real time.Surfshark - Online security starts with a VPN and I trust Surfshark. Go to⁠⁠⁠⁠⁠⁠⁠⁠ https://surfshark.com/roadman⁠⁠⁠⁠⁠⁠⁠⁠ and use code roadman at checkout to get 4 extra months of Surfshark VPN.NOMIO is clinically proven to:Lower lactate levels, Reduce oxidative stress, Improve training adaptations And deliver a noticeable boost from the very first dose. Go to ⁠⁠⁠⁠⁠⁠⁠⁠www.drinknomio.com⁠⁠⁠⁠⁠⁠⁠⁠ and check out this game changing supplement. 4iiiiReady to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.Learn more by visiting http://www.4iiii.comBIKMO Whether it’s theft, damage, crashes, racing or travel, Bikmo’s got your back. Their in-house claims team makes the process fast and painless, and here’s the kicker — with 50% off multi-bike cover, you can protect all your bikes, and even your family’s or mates’ bikes, under one simple policy.Make sure you’re covered - check the details in your policy docs. T&Cs apply.Head over to https://bikmo.com/uk/ and use the code ROADMAN to get covered & save money.REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

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• How Pogacar's Stretching Protocol Will Make You Faster

  Tour de France winner Tadej Pogačar swears by it—and in this episode, we break down why you should too. Learn how pre-ride activation and post-ride stretching can unlock more power, prevent injury, and keep you riding strong well into your 40s and beyond. Anthony and Sarah dive into pro tips, simple routines, and the science behind why glute bridges, band walks, and deep lunges actually work. Whether you’re battling tight hips, back pain, or just want to feel fresher on the bike, this episode gives you the tools to train smarter and ride better. Stretch less, ride more efficiently—and maybe even ride like Pogačar.Surfshark - Online security starts with a VPN and I trust Surfshark. Go to⁠⁠⁠⁠⁠⁠⁠ https://surfshark.com/roadman⁠⁠⁠⁠⁠⁠⁠ and use code roadman at checkout to get 4 extra months of Surfshark VPN.NOMIO is clinically proven to:Lower lactate levels, Reduce oxidative stress, Improve training adaptations And deliver a noticeable boost from the very first dose. Go to ⁠⁠⁠⁠⁠⁠⁠www.drinknomio.com⁠⁠⁠⁠⁠⁠⁠ and check out this game changing supplement. 4iiiiReady to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.Learn more by visiting http://www.4iiii.comBIKMO Whether it’s theft, damage, crashes, racing or travel, Bikmo’s got your back. Their in-house claims team makes the process fast and painless, and here’s the kicker — with 50% off multi-bike cover, you can protect all your bikes, and even your family’s or mates’ bikes, under one simple policy.Make sure you’re covered - check the details in your policy docs. T&Cs apply.Head over to https://bikmo.com/uk/ and use the code ROADMAN to get covered & save money.REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

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• Dirk Friel - How The Pros Are Using Training Peaks

  Anthony is joined today by Dirk Friel. Dirk is the co-founder of Training Peaks & pioneer of the digital coaching world. This is a deep dive into the future of training metrics and athlete performance. Dirk pulls back the curtain on how different types of athletes engage with Training Peaks and explains how an amateur rider uses the platform in comparison with the high performance athletes. Dirk gives us insights as to what we can learn from the pros. They also chat about the new buzzword metric "Durability" and why it's important for every day cyclists. Surfshark - Online security starts with a VPN and I trust Surfshark. Go to⁠⁠⁠⁠⁠⁠ https://surfshark.com/roadman⁠⁠⁠⁠⁠⁠ and use code roadman at checkout to get 4 extra months of Surfshark VPN.NOMIO is clinically proven to:Lower lactate levels, Reduce oxidative stress, Improve training adaptations And deliver a noticeable boost from the very first dose. Go to ⁠⁠⁠⁠⁠⁠www.drinknomio.com⁠⁠⁠⁠⁠⁠ and check out this game changing supplement. 4iiiiReady to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.Learn more by visiting http://www.4iiii.comBIKMO Whether it’s theft, damage, crashes, racing or travel, Bikmo’s got your back. Their in-house claims team makes the process fast and painless, and here’s the kicker — with 50% off multi-bike cover, you can protect all your bikes, and even your family’s or mates’ bikes, under one simple policy.Make sure you’re covered - check the details in your policy docs. T&Cs apply.Head over to https://bikmo.com/uk/ and use the code ROADMAN to get covered & save money.REAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

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