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.
    Show more Show less
    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...
    Show more Show less
    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 ...
    Show more Show less
    30 mins
  • I said aero testing is a nightmare; Streamlines says it's fixing that

    I said aero testing is a nightmare; Streamlines says it's fixing that
    Mar 29 2025

    Aero testing usually brings wind tunnels, maths equations, and general nerdery to mind. It's time-consuming, requires patience, and a hassle many can't be bothered with. But still, it shapes many of the products we buy today; thus, it affects all our riding.

    In this episode, Ronan sits down with John Buckley – former F1 aerodynamicist and founder of Streamlines – to explore how real-world aero testing is changing testing for the performance-minded and it's adoption within the industry.

    From F1 aerodynamics to cycling performance, John shares the journey behind building an outdoor aero testing platform now used by WorldTour teams, bike fitters, and equipment developers.

    They unpack why outdoor testing matters, how teams and fitters are already using it, and what it could mean for everyday riders looking to ride faster without guesswork. They explore the limitations of wind tunnel testing, the unique challenges of outdoor measurement, and how the Cirrus system automates and simplifies testing.

    Whether you're a performance-minded cyclist, a curious bike fitter, or just want to know what's actually making you faster, this episode breaks down cutting-edge tech in a way that's actionable, thought-provoking, and accessible.
    Show more Show less
    36 mins
  • Aero claims exposed and how to spot marketing spin

    Aero claims exposed and how to spot marketing spin
    Mar 19 2025
    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.
    Show more Show less
    29 mins
  • The hidden dangers of concussion

    The hidden dangers of concussion
    Mar 7 2025
    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 ...
    Show more Show less
    33 mins
  • Special ep: Gear that survives the 1,300 km Atlas Mountain Race

    Special ep: Gear that survives the 1,300 km Atlas Mountain Race
    Feb 28 2025

    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).
    Show more Show less
    20 mins
  • Big Gear Work - Does torque training aid performance & how?

    Big Gear Work - Does torque training aid performance & how?
    Feb 26 2025

    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.
    Show more Show less
    26 mins
adbl_web_global_use_to_activate_webcro805_stickypopup