Performance Process

By: Escape Collective
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  • Summary

  • 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!
    2022 Escape Collective
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Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
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Episodes
  • The dark side of marginal gains - when optimisation goes too far and hurts performance

    The dark side of marginal gains - when optimisation goes too far and hurts performance
    May 2 2025

    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 philosophy of stacking small advantages has evolved into a marketing arms race.

    Together, they explore the unintended consequences of chasing ever-smaller improvements: compromised fit, overlooked fundamentals, misleading marketing, and the fear of missing out that drives unnecessary upgrades. From integrated cockpits to the psychology of performance, this candid conversation asks whether we’re still gaining, or just hoping not to fall behind.
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    27 mins
  • UPDATED: Inside the mind of Instagram’s CyclingSpy

    UPDATED: Inside the mind of Instagram’s CyclingSpy
    Apr 5 2025
    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 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 joins Ronan for a rare, anonymous conversation.Always sharp. Often first. Occasionally blunt. But never identified.If there’s an aero gain to be found, or a questionable “gain” to debunk, they’ve probably already posted about it, broken it down, and made you wonder if we really understand what makes you fast.We unpack the origins of the account, the engineering mindset behind it, and why anonymity is its superpower. From wind tunnels to CFD, skin suit mysteries to UCI politics, this episode dives deep into how we test, tweak, and obsess over aero gains.Most of all, we challenge the binary “what’s fastest?” mindset and explore how understanding why something works is the key to developing truly faster tech. Cycling Spy brings an insider’s view of aerospace, Formula 1, and pro cycling R&D, revealing the unknowns that could provide yet another step change in cycling performance.Side note: This week’s episode won’t be the last time you hear CyclingSpy on the Performance Process podcast. In fact, CyclingSpy will be joining us once a month for a dedicated performance tech related episode in which the Spy will first provide their take on a specific topic, perhaps a new aero bike launch or a new aero trend. Then, in the second half of the show the Spy will answer listener questions. Escape Collective members can submit their questions for the Spy here. That said, we simple can’t answer which TT helmet works best for you, or individual specific bike fitting/aero position questions. With that in mind, try to keep your questions focused on topics and trends that will broaden our collective understanding and a voice note of around one minute is perfect.Show notes:Introduction to the Cycling Spy (00:00)Ronan Mc Laughlin introduces the podcast and the mystery of the Cycling Spy, a figure known for analyzing performance tech on Instagram.Ronan Mc Laughlin tries to uncover Cycling Spy’s identity with a game of guess who.Ronan Mc Laughlin and the Cycling Spy discuss the speculation about who the Cycling Spy might be, including Dan Bigham and Ronan himself.Personal Background and Expertise (06:00)The Cycling Spy reveals they have a degree in aerospace engineering and experience working in Formula One and cycling.They have developed methods for visualising aerodynamics and have worked on products that have achieved world records and TDF stage wins.The Cycling Spy mentions they are bound by NDAs, which adds to their credibility in the industry.Ronan Mc Laughlin asks about the specific area of expertise, and the Cycling Spy humorously responds, "making people go fast."Anonymity and Community Involvement (13:30)The Cycling Spy explains the importance of anonymity to maintain the integrity and trustworthiness of the account.They receive many submissions from the community, which helps the account stay current and relevant.The Cycling Spy emphasises the value of the community in spotting new products and sharing insights.Ronan Mc Laughlin and the Cycling Spy discuss the balance between keeping the account anonymous and providing valuable information to the community.The Cycling Spy shares their motivation for starting the account, inspired by similar accounts in Formula One.They aim to fill a niche by focusing on small performance differences that larger magazines often overlook.The account helps junior riders by providing advice and breaking down complex aerodynamic concepts.The Cycling Spy discusses the potential for the account to evolve and possibly go public if the right opportunity arises.Challenges and Future of Aerodynamics in Cycling (27:49)The Cycling Spy discusses the limitations of current aerodynamic testing methods and the potential for significant improvements.They highlight the importance of understanding the physics behind aerodynamics to develop faster equipment.The conversation touches on the potential for dramatic changes in cycling equipment as aerodynamic understanding advances.The Cycling Spy shares their thoughts on the future of aerodynamics in cycling and the potential for new technologies to revolutionize the sport.Testing and Optimization Strategies (43:50)The Cycling Spy advises on the importance of testing both on the road and in the wind tunnel to validate results.They emphasise the need for a robust testing protocol to ensure accurate data and meaningful improvements.The conversation covers the challenges of interpreting aerodynamic data and the importance of experience in making informed decisions.The Cycling Spy shares their approach...
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    30 mins
  • Guess who: Inside the mind of Instagram’s CyclingSpy

    Guess who: Inside the mind of Instagram’s CyclingSpy
    Apr 2 2025
    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 joins Ronan for a rare, anonymous conversation.Always sharp. Often first. Occasionally blunt. But never identified.If there’s an aero gain to be found, or a questionable “gain” to debunk, they’ve probably already posted about it, broken it down, and made you wonder if we really understand what makes you fast.We unpack the origins of the account, the engineering mindset behind it, and why anonymity is its superpower. From wind tunnels to CFD, skin suit mysteries to UCI politics, this episode dives deep into how we test, tweak, and obsess over aero gains.Most of all, we challenge the binary “what’s fastest?” mindset and explore how understanding why something works is the key to developing truly faster tech. Cycling Spy brings an insider’s view of aerospace, Formula 1, and pro cycling R&D, revealing the unknowns that could provide yet another step change in cycling performance.Side note: This week’s episode won’t be the last time you hear CyclingSpy on the Performance Process podcast. In fact, CyclingSpy will be joining us once a month for a dedicated performance tech related episode in which the Spy will first provide their take on a specific topic, perhaps a new aero bike launch or a new aero trend. Then, in the second half of the show the Spy will answer listener questions. Escape Collective members can submit their questions for the Spy here. That said, we simple can’t answer which TT helmet works best for you, or individual specific bike fitting/aero position questions. With that in mind, try to keep your questions focused on topics and trends that will broaden our collective understanding and a voice note of around one minute is perfect.Show notes:Introduction to the Cycling Spy (00:00)Ronan Mc Laughlin introduces the podcast and the mystery of the Cycling Spy, a figure known for analyzing performance tech on Instagram.Ronan Mc Laughlin tries to uncover Cycling Spy’s identity with a game of guess who.Ronan Mc Laughlin and the Cycling Spy discuss the speculation about who the Cycling Spy might be, including Dan Bigham and Ronan himself.Personal Background and Expertise (06:00)The Cycling Spy reveals they have a degree in aerospace engineering and experience working in Formula One and cycling.They have developed methods for visualising aerodynamics and have worked on products that have achieved world records and TDF stage wins.The Cycling Spy mentions they are bound by NDAs, which adds to their credibility in the industry.Ronan Mc Laughlin asks about the specific area of expertise, and the Cycling Spy humorously responds, "making people go fast."Anonymity and Community Involvement (13:30)The Cycling Spy explains the importance of anonymity to maintain the integrity and trustworthiness of the account.They receive many submissions from the community, which helps the account stay current and relevant.The Cycling Spy emphasises the value of the community in spotting new products and sharing insights.Ronan Mc Laughlin and the Cycling Spy discuss the balance between keeping the account anonymous and providing valuable information to the community.The Cycling Spy shares their motivation for starting the account, inspired by similar accounts in Formula One.They aim to fill a niche by focusing on small performance differences that larger magazines often overlook.The account helps junior riders by providing advice and breaking down complex aerodynamic concepts.The Cycling Spy discusses the potential for the account to evolve and possibly go public if the right opportunity arises.Challenges and Future of Aerodynamics in Cycling (27:49)The Cycling Spy discusses the limitations of current aerodynamic testing methods and the potential for significant improvements.They highlight the importance of understanding the physics behind aerodynamics to develop faster equipment.The conversation touches on the potential for dramatic changes in cycling equipment as aerodynamic understanding advances.The Cycling Spy shares their thoughts on the future of aerodynamics in cycling and the potential for new technologies to revolutionize the sport.Testing and Optimization Strategies (43:50)The Cycling Spy advises on the importance of testing both on the road and in the wind tunnel to validate results.They emphasise the need for a robust testing protocol to ensure accurate data and meaningful improvements.The conversation covers the challenges of interpreting aerodynamic data and the importance of experience in making informed decisions.The Cycling Spy shares their approach to helping riders optimise their equipment and position through testing and analysis.Industry Insights and Future Directions (56:38)The Cycling ...
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    30 mins
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