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All the latest from the Fast Talk Labs Knowledge Base including pathways, podcasts and videos.
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Fast Talk Podcast: Endurance Sports Training and Nutrition from Fast Talk Laboratories

Are You Ready for Race Season?

In this week's episode, our hosts talk about the best work to do leading into the race season, getting meditative during intervals, and preparing for an epic event.
Fast Talk Episode 260

Training

How endurance athletes train, when they train, and the intensity and duration of that training all affect the gains and adaptations they see. Proper interval execution is essential to see the expected progress. How you analyze and interpret all that data is equally valuable. Of course, training needs to be planned so it fits into any given season, race schedule, and lifestyle. Off the bike, the importance of strength and conditioning is often neglected. This is training. This process is what athletes live for.  
Explore Training
Cyclists using polarized training

Polarized Training Pathway

World-class athletes have proven just how effective low-intensity training can be when combined with a small (but mighty) dose of high-intensity work. In collaboration with Dr. Stephen Seiler, Fast Talk Labs has put together everything you need to know on the topic of polarized training.
Dr. Stephen Seiler and Trevor Connor
Cycling Interval Training Pathway - Fast Talk Labs

Cycling Interval Training Pathway

Interval workouts are a fundamental part of any endurance training program. Learn exactly what intervals are, why they are so important, and how to properly execute interval workouts with the help of Sebastian Weber, Neal Henderson, and Dr. Stephen Seiler.
Chris Case, Dr. Stephen Cheung, et. al.
How to Build an Annual Training Plan

How to Develop a Yearly Training Plan

We review the art and science of developing and maintaining an annual training plan, which helps athletes progress and perform at their best.
Houshang Amiri
group of cyclists

Base Training for Time-Crunched Athletes

It’s hard to find time to fit in the long, slow miles that traditionally comprise the base season. Coach Trevor Connor offers suggestions for improving life-training balance, understanding quality versus quantity, and more.
Trevor Connor

Physiology

Humans aren't machines—we're much more complicated. Exercise physiology involves changes in the body from exercise and rest. From anaerobic threshold to environmental acclimatization, from FTP to PGC-1 alpha, we explore the science of human performance.
Explore Physiology

The Science Behind Going Slow to Be Fast

The concepts of central and peripheral conditioning help explain why an effective training base period leads to speed and durability in the race season.
Trevor Connor
lactate-workload plot of thresholds

The True Definition of Threshold

Your lactate threshold may not be what you think it is. Coach Trevor Connor explores the true definition of this physiological turn point.
Trevor Connor

Workouts

Structured Workouts. Strength & Mobility. Core Exercises.

Change up your workouts--and understand the how and why--with these Fast Talk Labs workouts.

Our coaches and special guests share exercises and workout sessions to help you develop specific fitness adaptations. Need more help with your workouts? Talk with our coaches.
Explore Workouts

Recovery

It’s often overlooked, and sometimes altogether forgotten. But it never should be. Recovery is just as important to strong performances as your daily workouts and weekly riding volume. That’s because recovery is when adaptation happens. Learn how to master this critical and often overlooked side of the training balance equation.
Explore Recovery
Fast Talk Podcast NormaTec

Recovery Pathway

It’s often undervalued, and sometimes altogether ignored; but it shouldn’t be. Recovery from workouts is as important to the training process as the workouts themselves. With the help of Dr. Stephen Seiler, Dr. Shona Halson, Dr. Andy Pruitt, and many others, we examine this critical but often neglected component of exercise physiology.
Chris Case, Dr. Andy Pruitt, EdD, et. al.
relax to recover

The Key to Recovery? Take Care of Your Brain

Many tools and techniques promise recovery benefits. But the science suggests that the fundamentals—sleep and nutrition to fuel the brain—may be the best place to invest.
Trevor Connor
Normatec recovery boots

Enhancing Your Recovery with NormaTec

Recovering from a big ride can be helped by NormaTec, a medical device company, that crafts inflatable compression wear for athletes. Research has shown this type of recovery enhancement can have significant impacts on a host of factors, both molecular and circulatory.
Fast Talk Episode 52

Sports Nutrition

Eating properly for the demands of endurance sports can be challenging. Without the right fuel, performance and recovery will be compromised. Learn how to master and implement a sports nutrition strategy that works for you, whether that’s during your workouts or races.
Explore Sports Nutrition
sports nutrition for beginners

Sports Nutrition for Beginners

Eating properly for the demands of endurance sports can be challenging, especially if you're new to sport. We explore common misconceptions and pitfalls for the beginner endurance athlete.
Jana Martin
Fast Talk Labs Sports Nutrition Pathway

Sports Nutrition Pathway

Sports nutrition is one of the most personal and controversial subjects among athletes. Everyone has an opinion; often those claims lack scientific basis. With the help of world-renowned experts, including Dr. Asker Jeukendrup, Dr. Timothy Noakes, and Dr. John Hawley, we examine the nuances of fueling your body for performance and health.
Chris Case, Julie Young, et. al.

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Performance Pathways

Guided Learning for Performance Improvements

Think of a Fast Talk Labs Pathway as a master-class for endurance sports.These guides walk you through all you need to know to make actionable improvements to your training and performance.
Cyclists using polarized training

Polarized Training Pathway

World-class athletes have proven just how effective low-intensity training can be when combined with a small (but mighty) dose of high-intensity work. In collaboration with Dr. Stephen Seiler, Fast Talk Labs has put together everything you need to know on the topic of polarized training.
Fast Talk Laboratories Pathways logo

Introducing Pathways: A New Way Forward

Deep dives into endurance topics.
Sports Psychology for Cyclists Pathway from Fast Talk Laboratories

Sport Psychology Pathway

All athletes reach a point where progress depends more on the skills they can build between their ears, more than the strength of their legs or lungs. The very best athletes are as strong mentally as they are physically. Grant Holicky, Dr. Stephen Cheung, Dr. Simon Marshall, Lesley Paterson, Julie Emmerman, and Julie Young help us explore these critical and often overlooked mental skills.
Advanced Performance Data Analysis

Advanced Performance Data Analysis Pathway

This Pathway moves past the basics into advanced endurance analytics. Follow this Pathway to navigate complex training data so you can make more informed decisions about your training.
Endurance Performance Scientific Research with Rob Pickels

Indoor Cycling Pathway

Used strategically, riding inside can be a beneficial way to keep motivation high, effectively add intensity, and stave off winter training doldrums. With the help of Joe Friel, Dr. Stephen Seiler, and others, we explore all aspects of riding inside.
Fat bike in the snow

Exercise in the Cold Pathway

Exercising in cold weather has a significant impact on our physiology—from breathing to metabolism to performance. In this Pathway, you'll learn about the physiological and psychological effects of cold from renowned environmental physiologist Dr. Stephen Cheung and many other experts.
A cyclist rides a bicycle near Boulder Reservoir in Niwot with trees and Haystack Mountain

Cycling Base Training Pathway

The concept of base training has been a part of endurance training for decades. Laying a foundation of fitness early in the season sets the stage for success later on. With the help of Joe Friel, Dr. Stephen Seiler, and Dr. Andy Pruitt, we explore the how and why of this fundamental aspect of endurance training.
Fast Talk Podcast NormaTec

Recovery Pathway

It’s often undervalued, and sometimes altogether ignored; but it shouldn’t be. Recovery from workouts is as important to the training process as the workouts themselves. With the help of Dr. Stephen Seiler, Dr. Shona Halson, Dr. Andy Pruitt, and many others, we examine this critical but often neglected component of exercise physiology.
Fast Talk Labs Sports Nutrition Pathway

Sports Nutrition Pathway

Sports nutrition is one of the most personal and controversial subjects among athletes. Everyone has an opinion; often those claims lack scientific basis. With the help of world-renowned experts, including Dr. Asker Jeukendrup, Dr. Timothy Noakes, and Dr. John Hawley, we examine the nuances of fueling your body for performance and health.
triathlete racing in the heat

Exercise in the Heat Pathway

Endurance athletes inevitably face the challenges imposed by training and racing in the heat. How do our bodies respond, and what are ways that we can best prepare? Learn how to beat the heat with advice from Dr. Stephen Cheung, Dr. Stephen Seiler, and a range of experts and coaches.
Basic Data Pathway: Whoop data overview

Basic Performance Data Analysis Pathway

Analyzing your training is a critical aspect of improving fitness. With the help of Dr. Stephen Seiler, Colby Pearce, Julie Young, and many others, we explore how and why to monitor and analyze data, and explore different approaches to interpreting and managing your workout data.
Cycling Interval Training Pathway - Fast Talk Labs

Cycling Interval Training Pathway

Interval workouts are a fundamental part of any endurance training program. Learn exactly what intervals are, why they are so important, and how to properly execute interval workouts with the help of Sebastian Weber, Neal Henderson, and Dr. Stephen Seiler.
Fast Talk Laboratories Knee Health Pathway

Knee Health Pathway

Healthy knees are critical for cyclists. See how to keep your knees happy with bike fit, strength training, mobility, and expert advice from Dr. Andy Pruitt, Jess Elliott, and Menachem Brodie.
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