Performance Process

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 tunnel testing to real-world application, we explore the red flags to watch for, the methodologies used to measure performance, and whether the numbers we see in marketing materials truly translate to faster speeds on the road.Whether you're chasing every last watt or just trying to separate fact from fiction in aero marketing, this episode will help through the noise.Podcast Outline[00:00] IntroRonan introduces the episode and the need to separate real aero gains from marketing hype.Introduction of guest Xavier Disley, Director at Aerocoach.Overview of what the discussion will cover: testing methodologies, data interpretation, and aero marketing tactics.[02:15] Aero helmets and testingDiscussion on Visma's use of the Giro Aerohead TT helmet in road races.Why some TT helmets work better for road racing than others.The visibility challenges of long-tail TT helmets in road racing.[06:48] Manufacturer marketing practices and dodgy claimsHow some brands manipulate aero test results to favour their products.An infamous case of misleading aero data and its impact on consumer trust.Why independent aero testing is rare and how brands exert influence over results.[10:03] Independence and transparency in testingHow Aerocoach balances working with manufacturers while maintaining credibility.Examples of brands that have been transparent about their aero testing.[26:11] Real-world vs. lab testing: challenges and considerationsDifferences between real-world and lab testing, particularly in the context of clothing.Why clothing aerodynamics are difficult to measure due to body shape and movement variability.The role of protocol consistency in ensuring valid test results.[30:02] Dimples and surface textures: myths and realitiesDo dimples on wheels and helmets actually work?How surface textures can help—or hurt—airflow depending on their placement.Why some dimples might be pure marketing.[34:53] Consumer perspective and technical coercionThe rise of FOMO-based marketing in cycling.Do brands use marginal gains philosophy to convince riders they need new products.The emotional side of aero upgrades—do they actually make you faster or just feel faster?[40:02] Usable aero and adaptabilityThe concept of "usable aero"—aerodynamic gains that actually work in real-world conditions.Xavier’s personal experience with the 3T Strada and finding the right aero setup.Why adjustability is more important than chasing absolute aero gains.[57:18] Real-World testing and repeatabilityWhy repeatability is critical in aero testing.Challenges of testing in variable outdoor conditions.Best practices for improving repeatability, including consistent baselines and correcting for drift.[1:00:00] Separating Wheat from Chaff: Consumer TipsHow to spot misleading aero claims.The importance of looking at a company’s history of aero testing.Why detailed data transparency is key to believing aero claims.Red flags: overly optimistic claims, cherry-picked test conditions, and lack of independent validation.[1:04:09] Evaluating aerodynamic claims in cyclingCan we critically assess aero claims.Why brands rarely release full test data.Why peer reviewing is difficult with aero testing.[1:07:20] Challenges in aerodynamic testingThe difficulty of ensuring aero data applies to all rider sizes and positions.Why most wind tunnel tests only use one bike size—and why that’s a problem.The Escape Collective experience with aero testing and why results don’t always translate.[1:09:00] Importance of adjustability in frame designWhy a bike’s fit and adjustability can matter more than its pure aero performance.Example: A pro team forced to use suboptimal sizes due to sponsor constraints.Why an uncomfortable aero bike is slower in the real world.[1:10:09] Manufacturers' focus on aerodynamicsThe positive trend of brands investing more in aero.Why aerodynamics is now expected—even for endurance and gravel bikes.Balancing aero gains with usability and practicality.[1:12:28] Final thoughtsXavier’s closing thoughts on aero testing, transparency, and real-world relevance.The need for better consumer education on aero claims.Why aero matters, but only when it’s tested and applied correctly.Ronan wraps up the discussion and shares key takeaways for riders looking to optimise their setup.

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 is a concussion, how to spot one, what to do and why road cycling has the highest rate of head, neck, and face injuries among all disciplines but one of the lowest reported concussion rates. We discuss the symptoms and why they often go unnoticed. We also discuss what riders need to know about proper diagnosis and recovery.From real-world experiences to the latest research, Fallon lays out what needs to change to protect cyclists from long-term neurological damage. If you ride, race, or simply care about athlete health, this is an episode for you.Podcast outline:Introduction to Thomas Fallon and His Research (00:00)Ronan Mc Laughlin introduces Thomas Fallon, a researcher at Queen's University of Belfast, focusing on injury and illness surveillance in professional cycling.Thomas Fallon's research includes a large-scale study tracking over a million kilometres of racing and training to assess injury rates and safety in pro cyclists.Thomas's work highlights the low reported rates of concussions in road cycling despite high rates of head, neck, and face injuries.Ronan emphasises the importance of understanding concussions in cycling and the need for better protocols and awareness.Thomas Fallon's Background and Career (04:30)Thomas Fallon shares his background in cycling, including his competitive career and education in sports science and physiotherapy.He discusses his work with the Irish team at the Paralympics and his current PhD focused on developing an injury surveillance system for professional cycling.Thomas mentions collaborations with the UCI on injury surveillance projects, including the World Championships and downhill mountain biking.Thomas Fallon's Personal Experience with Concussions (08:15)Thomas recounts his own experience with a severe concussion in France, where he lost consciousness during a transfer between hospitals.He discusses the challenges of diagnosing concussions, especially when athletes hide symptoms, and the importance of increasing awareness among younger athletes.Thomas presents his master's thesis on athletes' knowledge and attitudes towards concussions, highlighting the willingness of younger athletes to hide symptoms.He shares his involvement in developing concussion education programs for underage athletes in Ireland, emphasising the importance of educational content and role models.Understanding Concussions and Their Symptoms (13:20)Thomas explains that concussions are mild traumatic brain injuries caused by blows or jolts to the head, leading to short-lived neurological deficits.He describes the pathophysiology of concussions, including axonal shear, chemical changes, and potential swelling in the brain.Thomas emphasises the importance of symptom presentation in diagnosing concussions and the challenges of diagnosing concussions in cycling due to the transient nature of symptoms.He discusses the role of environmental factors and the need for context in diagnosing concussions, especially in road cycling.Challenges in Diagnosing and Managing Concussions (19:45)Thomas highlights the challenges of diagnosing concussions in cycling, including the lack of on-site evaluations and the need for post-event and next-day evaluations.He discusses the importance of providing context to medical professionals to aid in diagnosing concussions.Thomas shares an example of a Scottish rugby player who passed a head injury assessment but was removed from play due to symptoms, illustrating the complexity of diagnosing concussions.He emphasises the need for a protocol that includes on-site evaluations, post-event evaluations, and next-day evaluations to ensure proper diagnosis and management of concussions.Long-Term Risks and Complications of Concussions (28:17)Thomas explains the risks of having multiple concussions, including the potential for rapid swelling of the brain and severe complications.He discusses the link between concussions and chronic traumatic encephalopathy (CTE), a neurodegenerative condition associated with repetitive subconcussive impacts.Thomas highlights the importance of managing concussions to prevent long-term complications, including depression, anxiety, and post-concussion syndrome.He shares a case of a US track rider, Kelly Caley, whose father linked her suicide to post-concussion syndrome, emphasising the need for increased awareness and support for athletes with concussions.Cultural and Educational Aspects of Concussions in Cycling (33:40)Thomas discusses the cultural component of cycling, where riders were once applauded for toughing out injuries, and the shift towards acknowledging the seriousness of concussions.He emphasises the importance of education in increasing awareness about concussions among riders, coaches, and medical staff.Thomas highlights the role of riders speaking out about their experiences with concussions in raising awareness and improving management practices.He discusses the need for better diagnostic tools and the potential use of technology, such as head impact sensors and video analysis, to improve concussion screening and management in cycling.Improving Concussion Safety in Cycling (43:20)Thomas suggests the need for an injury surveillance framework to quantify and address concussions in cycling.He discusses the potential use of head impact sensors and other technological advancements to improve concussion screening and management.Thomas emphasises the importance of collaboration between data scientists, medical professionals, and cycling organisations to develop and implement effective concussion management protocols.He highlights the need for education and awareness at all levels of cycling, from grassroots to professional, to ensure proper management of concussions.Practical Steps for Managing Concussions (48:05)Thomas outlines the steps a cyclist should take immediately after a crash, including requesting medical evaluation and commencing 48 hours of rest.He describes the return-to-sport protocol, which involves gradually increasing activity levels and monitoring symptoms to ensure a safe return to training and competition.Thomas emphasises the importance of considering the specific demands of different cycling disciplines in the return-to-sport protocol.He discusses the need for a multi-disciplinary approach to managing concussions, including psychological support and a graded return to sport.Final Thoughts and Recommendations (56:50)Thomas reiterates the importance of erring on the side of caution when suspecting a concussion and seeking medical evaluation.He emphasises the need for increased awareness and education about concussions at all levels of cycling to ensure proper management and prevention.Thomas highlights the role of technology and data in improving concussion management and the importance of collaboration between various stakeholders.He concludes by encouraging listeners to prioritise their health and seek medical advice when in doubt about concussions.

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 elevation. It covers every surface imaginable, and both rider and bike are tested thoroughly in the little over four days that it took him to complete (good enough for a tied third-place finish in the men’s).Designed to accompany an article that Kevin wrote for Escape Collective, this chat covers why a full-suspension frame ended up being the pick, why such trail-focussed tyres were selected, drivetrain choices, and plenty of geeky insight.Enjoy! Oh, and don’t forget to check out escapecollective.com for the full write-up (or at least to see some photos).

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 again attracting attention as videos of pros mashing huge gears do the rounds on social media.But is torque training a powerful tool for improving strength and endurance, or just another training fad? While some swear by it for developing muscular endurance and fatigue resistance, others argue the science behind it is inconclusive.To break it all down, we spoke with Neal Henderson, a renowned coach and founder of the Apex Performance Centre on this week’s episode of the Performance Process podcast. Henderson has coached world champions, Olympic medalists, and Tour de France riders, making him one of the leading experts on training methodologies. In the podcast and this article, we explore what torque training really is, how it differs from strength training, and whether it should have a place in your training plan.

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 John Karrasch, a bike fitter, physiotherapist, performance tester, and Escape Collective member who has been conducting his own field testing using the Chung Method.Unlike traditional drum tests, which measure rolling resistance in controlled lab conditions, John’s testing focuses on real-world gravel surfaces, combining rolling resistance, aerodynamics, and surface effects.We explore:The surprising results that challenge long-held assumptions about gravel tyre performanceWhy traditional rolling resistance tests might not tell the full storyHow real-world testing methods like the Chung Method workThe impact of tyre width, casing compliance, and aerodynamics on speedWhat these findings mean for your own gravel bike setupIf you’re serious about tyre selection for gravel, or just want to know if you can enjoy the grip and puncture resistance of a wider tyre without the speed penalty you might expect this episode (paired with our earlier deep dive with Robert Chung) is essential listening.Timestamps:0:00 - 3:30: IntroductionRonan introduces the episode and guest, John Karrasch.Overview of the episode’s focus: real-world gravel tyre testing.Karrasch’s background as a bike fitter, physiotherapist, and coach.3:30 - 8:00: The inspiration for tyre testingKarrasch shares his initial surprise at how fast MTB tyres felt on gravel.The influence of pro riders like Keegan Swenson and Payson McElveen running MTB tyres in gravel races.Questioning whether wider MTB tyres are genuinely faster or if perception plays a role.8:00 - 13:45: The testing method: Why use the Chung Method?Introduction to the Chung Method (Virtual Elevation Testing) for real-world tyre testing.How the method isolates rolling resistance and aerodynamics.Why drum tests don’t fully capture real-world tyre performance.Karrasch’s approach to controlling variables like rider position, kit, and environmental factors.13:45 - 20:20: The tyre lineup and test surfacesTyres tested:Continental Terra Speed 45 mmContinental Terra Hard Pack 50 mmContinental Race King 2.2”Vittoria Peyote XC Race 2.4”Maxxis Aspen 2.4”Schwalbe Thunder Burt 2.1”Explanation of the three gravel categories used for testing.20:20 - 30:00: Results: What’s actually fastest?The Continental Race King 2.2” outperforms traditional gravel tyres on Category 2 gravel.The Vittoria Peyote 2.4” performs best on rougher Category 3 terrain.Schwalbe Thunder Burt 2.1” initially strong, but Peyote overtakes it on chunkier surfaces.Discussion on why wider tyres reduce rolling resistance more than expected.30:00 - 38:00: Surprising findings & key takeawaysRolling resistance matters more than weight or aerodynamics in gravel racing.MTB tyres outperform gravel tyres more consistently than expected.The role of tyre casing compliance in real-world conditions.38:00 - 45:00: Challenging traditional tyre rankingsHow lab-based rolling resistance tests fail to predict real-world performance.The disconnect between drum test rankings and on-road results.The impact of tyre pressure, terrain variability, and casing flex.45:00 - 54:30: Why Chung Method testing is challengingThe importance of controlling for variables like body position, wind, and road surface.Common mistakes testers make when interpreting results.Why Karrasch doesn't use a baseline tyre for each test session.54:30 - 1:05:00: What this means for gravel ridersShould gravel riders reconsider tyre width?How to apply this data to race-day tyre selection.The importance of personal testing and adaptation.1:12:30 - End: Final reflectionsClosing thoughts on why real-world testing matters.The importance of nuanced discussions in gravel tyre selection.

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 Training Intensity Distribution (TID), a deep dive into whether polarized or pyramidal training truly leads to better endurance performance.If you’ve ever wondered whether you’re doing too much Zone 2, not enough intensity, or if your training should mimic what the pros do, this episode has answers. Arnold and Mc Laughlin cut through the noise to reveal:Does training intensity distribution really impact VO2 max and time trial performance?Why elite and amateur athletes may need different approaches (and why copying the pros isn’t always the best idea).Why obsessing over training percentages can backfire—and a simpler way to structure your sessions.How to apply these findings to your own training, no matter your experience level.Whether you're a data-driven athlete or just looking to train smarter, this episode will help you move past the TID debate and focus on what really drives endurance performance.

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 has made aero testing more accessible, allowing cyclists to optimise their setups using real-world data.Robert breaks down the math, principles, and practical applications of the method, including its surprising role in the shift toward wider tyres and lower pressures. The conversation covers common mistakes in aero testing, how to refine your testing protocol, and why real-world conditions often beat lab data. This episode is packed with insights on how to start and then fine-tune your testing.

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 joined by the Head of Aerodynamics at South Australian Sports Institute (SASI), John Pitman.Now, with access to a wind tunnel he oversees (a story we aim to share soon), Pitman takes a stroll through the pits, talking about general aero themes, the effectiveness of design flourishes, and other random things seen.Normally, this type of episode would be exclusive to members of Escape Collective, but instead, we’re keeping things open to give you a taste of the sort of content you may be missing out on. If you like this episode, and if you haven’t already, then please consider becoming a member of Escape Collective. Similarly, please share it with a friend who may enjoy it.

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 rider’s everyday roads, helping cyclists of all levels unlock real performance gains without the hefty price tag of traditional lab testing.From setup and calibration to course selection, interpreting yaw angles, and managing real-world variables, Barnaby breaks down the practicalities of aero testing—what works, what doesn’t, and how to get meaningful data from your efforts.The conversation also touches on the evolution of aero testing, why real-world conditions might be more valuable than controlled lab settings, and why repeatability is king when it comes to finding those elusive aero gains. Whether you're chasing Strava PBs, eyeing a faster time trial, or simply curious about aero optimisation, this episode delivers practical advice you can put to use straight away.

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 decade of experience at British Cycling and Team Sky, shares his insights into optimising your indoor fit to mitigate these issues. From adjusting saddle tilt to understanding the impact of our reduced movement, this conversation is packed with actionable advice and hacks to enhance comfort, reduce injuries, and maximise performance during indoor sessions. Plus, they explore the future of indoor cycling technology and its implications for bike fitting.Whether you're a competitive cyclist or a weekend warrior, an indoor super fan or someone who only heads indoors when the weather turns, if you've ever wondered if you should adjust your fit for the turbo, this episode is for you.

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 aero testing along with practical tips for each.Whether you’re optimising your position or debating the value of aero meters, Xavier shares expert insights and practical tips to help you understand the science, avoid common pitfalls, and get the most out of your aero efforts.

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 trialists to Grand Tour winners, not to mention his own racing endeavours which include a Masters Individual Pursuit World Championship title.On the industry side, his expertise span into aero testing, equipment development, a range of Aerocoach aero products including wheels, handlebars, plus various other components, and advising other manufacturers on how to create components that reduce drag and enhance performance.Whether you're an already optimised competitive rider or just starting to think about aero, Disley shares invaluable insights on how to make your setup faster.We discuss the critical aspects of aerodynamics, from clothing fit, rider position, and saddle angle, to choosing the right gear and our choice of tyre could be like adding an additional 1% gradient to your entire ride!Xavier breaks down the key factors every cyclist should consider to reduce drag and increase speed. Plus, he reveals some practical tips and tricks to help you ride faster with simple and free, yet effective adjustments.This is part one of a two-part series with Xavier, so stay tuned for the next episode, where we explore the world of aero testing—different methods, the pros and cons of each, and how they can help you take your performance to the next level.

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 and Olympic Time Trial gold medals. They also dive into the cutting-edge advancements shaping the future of aerodynamics in cycling.From “high-hand” positions and crank length to custom bike fitting techniques, they explore the intricate balance between equipment and rider optimisation.Learn why "bolt-on" aero solutions offer only marginal gains and why the body and bike fitting are the place to start in looking for the biggest gains.

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 flattens out and even on undulating terrain.In this episode, host Ronan Mc Laughlin sits down with Xert’s Armando Mastracci to discuss why Xert is ditching W/kg and why XRP (Xert Relative Power) might be a better metric for comparing performances.They also discuss how Xert's unique performance metrics and AI-driven tools may help you make smarter decisions about your training, fueling needs, and race strategies. The pair also discuss Xert's adaptive training plans and performance metrics and whether AI is coming for coaches' jobs.

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 most in-demand minds in the sport.As a world, European, and national champion and an Olympic medalist too, Dan gives us a glimpse into the intricacies of aerodynamics, equipment innovation, and the process of preparing for the Olympics. Post-Olympics, Dan reflects on the bittersweet experience of competing with injuries, the relentless pursuit of performance, and his decision to wind up his own athletic career, and tells us what's next with Red Bull-Bora-Hansgrohe.Full episodes of the Performance Process podcast are only available to Escape Collective members. Head on over to escapecollective.com/member to sign up and get access to the full show.