In this special Performance Process x Geek Warning crossover, Dave Rome grills Ronan Mc Laughlin about every technical detail from his 3,000 km unsupported lap of Ireland. From aero bag hacks and drivetrain quirks to cleat regrets and a failed light, this is a deep dive into the tech setup behind a truly personal and punishing ultra-endurance ride. Ronan shares what worked, what didn’t, and what he’d change next time – all while reflecting on how the gear supported his mission to raise awareness for food allergy research.

The fundraiser is still open here, every contribution makes a real difference.

• £10 provides allergy education packs for a school
• £25 trains 50 teachers to support allergic kids
• £100 covers a life-saving dose of treatment for a child
• £1,500 funds six months on the life-changing Natasha Clinical Trial

Hitting the target, could fund 20 trial places for allergic children, and take a real step toward a future where no child has to live in fear of their food.

In this special episode of Performance Process, Ronan shares the story behind his 3,000+ km solo circumnavigation of Ireland – a ride powered not by chasing records, but by purpose. This was a deeply personal challenge to raise awareness for food allergies and support life-changing research, all while adhering to the same strict allergen-free diet his six-year-old daughter Sophia must follow daily.

From the original plan of a record attempt to the emotional pivot toward solidarity and visibility, Ronan breaks down how and why the ride evolved, the symbolic meaning of circling the island, the injuries, and what it revealed about resilience and navigating life with allergies. Expect raw honesty, plenty of reflection, and the beginnings of a much bigger story.

The fundraiser is still open here, every contribution makes a real difference.

• £10 provides allergy education packs for a school
• £25 trains 50 teachers to support allergic kids
• £100 covers a life-saving dose of treatment for a child
• £1,500 funds six months on the life-changing Natasha Clinical Trial

Hitting the target, could fund 20 trial places for allergic children, and take a real step toward a future where no child has to live in fear of their food.

It’s a humble kitchen cupboard staple, but sodium bicarbonate is also one of the most powerful and misunderstood tools in the endurance athlete’s arsenal. In this episode of Performance Process, Ronan Mc Laughlin is joined by Robert Gorgos – nutritionist to WorldTour teams and founder of MNSTRY – to unpack the science and practical use of bicarb. From dosage protocols to side effects, gels vs powders, recovery benefits, and whether it’s worth using for amateurs, pros, short efforts, or ultras, this episode is the definitive guide to bicarb loading in cycling. Plus, how it stacks with beta-alanine and nitrates, and what’s changing with encapsulated delivery formats.

Real-world testing shows suspension forks might flip the script in the gravel v MTB tyre debate.

What happens when you bring WorldTour-level testing rigour to gravel? In this episode of Performance Process, Ronan sits down with performance engineer Marc Graveline to unpack a surprising result from two intensive testing blocks with pro rider Hannah Shell in the run-up to Unbound.

Using drag sensors, IMUs, and a structured testing protocol, Graveline found that 40 mm gravel tyres paired with a suspension fork outperformed even wide MTB tyres, overturning one of gravel racing’s biggest equipment trends of the past two years.

They dig into tyre pressure, terrain interaction, the importance of system thinking, and how optimisation on rough roads demands a rethink of conventional aero priorities. This one’s about more than just tyres—it’s about changing how we think about speed on gravel.

Is heat training the next big performance unlock, or just another way to cook yourself?

In this episode of Performance Process, Ronan Mc Laughlin sits down with elite coach Jacob Tipper to unpack the science, applications, and pitfalls of heat training. They dive into what actually happens to your body in the heat, the potential gains in plasma volume and haemoglobin mass, and why more athletes are turning up the temperature even in cold climates. From WorldTour race prep to age-group applications, the conversation blends physiology, practical protocols, and hard-earned lessons from coaching athletes like Ben Healy and working with Dan Bigham in preparation for his successful Hour Record attempt. If you’ve ever wondered about heat training, this is the episode for you.

Part 2 of our listen back to when JP Ballard of SwissSide joined us for part one of our Performance Process deep dive into all things aerodynamics.

Ballard is founder and CEO of aerodynamics specialists Swiss Side. The Swiss company produces wheels and aero calf sleeves, but the majority of its work is in offering its aerodynamic expertise to other manufacturers in the cycling industry. He had also sat down with us in January 2024 to record three hours worth of discussion and advice on aerodynamics and performance.

In part 2 we discuss if lower and narrower is slower or faster, acid tests for assessing aero marketing, and why aero matters regardless of what speed we ride at, even uphill.

We then delve into where’s best to spend your money chasing aero gains, the best bang for the buck, so to speak. Finally, perhaps the biggest takeaway is that JP doesn’t believe the rule of 105 is as critical as we once thought

In this rerun of a standout episode from October 2023, Ronan Mc Laughlin and Caley Fretz sit down with Mathieu Heijboer, Head of Performance at Visma-Lease a Bike, for an in-depth look at what makes the most dominant team in men’s cycling that year tick.

From the team’s humble, winless days in 2015 to their Grand Tour-conquering present, Heijboer shares the inside story of that transformation.

The conversation covers the team’s three core performance pillars: training, equipment, and nutrition and how a shared philosophy, built on collaboration and constant refinement, underpins every decision. Heijboer breaks down the team’s use of data analysis, altitude and heat training, metabolic profiling, and their careful vetting of wearable tech and equipment partnerships.

This episode offers rare insight into how Visma structure their training camps, manage talent, and make performance-led decisions.