The Latest Science on High Intensity Intervals and Foam Rolling

FromSemi-Pro Cycling

Start listening View podcast show

The Latest Science on High Intensity Intervals and Foam Rolling

FromSemi-Pro Cycling

ratings:

Length:

18 minutes

Released:

Aug 19, 2020

Format:

Podcast episode

Description

In this episode - intervals, what is the optimal interval prescription in 2020, what does the latest science say and does it change the way we’ve been doing intervals?Plus - foam rolling - 8 years after it first came up on this podcast - does a new review give us any scientific evidence to stop foam rolling?Find more cycling podcasts at semiprocycling.com.

Released:

Aug 19, 2020

Format:

Podcast episode

Titles in the series (100)

Whether you are just starting out, or an experienced rider, Semi-Pro Cycling helps you get the right advice at the right time. Save wasted hours. Make the most of your training time.

Skip carousel

SPC006 - How to Make a Successful Transition to Your 'Cross Season: In Episode #6 I talk Cyclocross. With the Australian 'cross season one third of the way through, and the northern hemisphere about to kick of theirs, This week it's about 3 ways to make a successful transition to your 'cross season. The 3 best things t... by Semi-Pro Cycling
23 min listen
SPC001 - Introduction and Tour de France Live Commentary: The first episode of the Semi-Pro Cycling Podcast where I talk about the show and the upcoming live Tour de France commentary on July 11 at 10pm AEST. by Semi-Pro Cycling
5 min listen
SPC002 - Self Myofascial Release Therapy for Cyclists: The second episode of the Semi-Pro Cycling podcast where I raise tight areas, how to fix them and the best 4 areas to hit when you are short on time. by Semi-Pro Cycling
14 min listen
SPC005 - Performance Enhancing Drinks: Episode 5 of the Semi-Pro Cycling podcast talks about performance enhancing drinks that make a big difference to your riding and recovery. by Semi-Pro Cycling
25 min listen
SPC017 - Is it Time To Buy a Power Metre?: The pre-release of the StageOnePower power metre is a sign that power data is starting to become available to the Semi-Pro for a realistic price. This coincides with my hunt for a complete data solution for my new training regime. Join me as I break do... by Semi-Pro Cycling
27 min listen
SPC004 - Should You Change Your Pedalling Technique?: This episode looks at Lance Armstrongs toes down, high cadence style and the questions, why does he do it, and should you do it too? by Semi-Pro Cycling
26 min listen
SPC007 - How Enhancing Your Mind Can Give You a Performance Boost": In this Episode I talk about using your mind as an internal energy force. Your mind defines all aspects of your behaviour; such as how you think, feel and interact with others. In a sport like cycling, the right mindset and high motivation can make th... by Semi-Pro Cycling
25 min listen
SPC021 - What I Didn’t Know (and wish I did) About Buying a Bike Online.mp3: Buying a bike online, and by yourself is hard. That's why I run through my process for sizing, and compare it to 3 popular online size calculators to find out the best frame for my new bike. by Semi-Pro Cycling
27 min listen
SPC010 - How a Warm-Up Framework Can Save Your Race Day: Having a set way of approaching warm-ups, regardless of the type of race, is a useful tool to save you from working harder than you should on race day. by Semi-Pro Cycling
23 min listen
SPC008 - The Best 3 Marginal Gains for Quick Wins: There are 1000's of ways to make marginal gains, we get started by looking at Team Great Britain and taking the best 3 for quick wins. by Semi-Pro Cycling
24 min listen
SPC003 - Increase Riding Performance with Music.mp3: Listening to music can increase your training and racing performance. There is research now to back this claim up. Find out about it here. by Semi-Pro Cycling
21 min listen
SPC013 - Climbing tactics and tips with Dylan Cooper from Rockstar Racing: Climbing is one of those parts of cycling that can make or break you depending on how you approach it, or how you are feeling on the day. Dylan and I talk about ways to get the best out of yourself to climb at your best and give you an edge in races. by Semi-Pro Cycling
29 min listen
SPC024 - 5 Training Principles to Live By: These 5 principles can help you make important decisions regarding things like when to stop intervals, when to ride in a bunch and other important decisions that need to be made during training. Having something to fall back makes training consistent a... by Semi-Pro Cycling
25 min listen
SPC012 - Hacking PRO Recovery Tools, Techniques & Gadgets: We all see the PROs using new recovery tools, techniques & gadgets, but do they really work? In this episode we take a look at what the pro’s use, what are the Semi-Pro alternatives and should you use them? by Semi-Pro Cycling
23 min listen
SPC009 - 4 Steps to a Stress Free Race Day: Race day can be very stressful, between registration, trying to remember all your equipment and warm-ups, it's hard to stay focussed. This episode details everything you need to help build a solid pre-race routine to make your race day stress free. by Semi-Pro Cycling
19 min listen
SPC020 - How to Measure Your Mobility and Save Yourself with Justin Hays of SuperHumanPursuits.com: Do you know what mobility is? It's more than just stretching, and it's super important to getting maximum strength and power in training. Justin and I take a look at the fundamentals of mobility and stability, how to measure them and the best way for y... by Semi-Pro Cycling
30 min listen
SPC043 - Judging Your Intensity by Feel: Feel is important on a bike, not only for skills but knowing how your body feels in different zones of intensity. Understanding how it reacts in each zone can help you more than the data from your computer, especially when you are riding outside your n... by Semi-Pro Cycling
31 min listen
SPC039 - How to Get and Keep Cycling Sponsorship: Securing cycling sponsorship is tough! That's why I've created a 6 step process to help you identify potential sponsors, solve specific problems, create a proposal and seal the deal. This sponsor focussed approach will give help to create relationships... by Semi-Pro Cycling
29 min listen
SPC014 - Solving Travel Challenges with Olympian Bec Henderson: There are many travel challenges such as immunisation, vaccinations, jet lag, diet, and acclimatisation. This podcast deals with how the travelling cyclist can stay on top of their training and performance while in ever changing environments. by Semi-Pro Cycling
25 min listen
SPC015 - Boost Your Power and Speed with One Hour per Week: Introducing the Tuesday of Terror aka Hour of Power aka Hour of Speed. The prescribed intervals in this episode are key to building power and speed in both the off season and competition phases. by Semi-Pro Cycling
24 min listen
SPC018 - 2013 Tour de France and Etape Planning with Tim Marsh.mp3: I’m planning a trip to the 2013 Tour and Etape and not using a tour company. It’s a logistical nightmare so I asked Tim Marsh of velonomad.com to help me out. We cover stage watching, flying with bikes, campervans, hotels and rides through the Alps, an... by Semi-Pro Cycling
41 min listen
SPC011 - 6 Markers for Recovery Success.mp3: All your time off the bike can be considered recovery. I take a look at quantifying and automating 6 overtraining markers for better recovery. by Semi-Pro Cycling
21 min listen
SPC026 - Why Are Knicks So Expensive?: When buying cycling clothes price is a major factor, especially when knicks are involved. How can companies justify charging over $300 for a pair of knicks? The episode uncovers some reasons, but not the ones you may first think of. by Semi-Pro Cycling
31 min listen
SPC019 - 5 Ways to Optimise Your Life for More Riding Time: Only owning one type of sock and 2 pairs of underwear are a couple of the ways I reduce time spent on mundane and repetitive tasks. This week is all about ideas to give you more riding time. by Semi-Pro Cycling
25 min listen
SPC037 - The Art of Building a Cycling Team with Henoch Getz: Cycling teams are not as integrated into racing for semi-pro riding, opposed to the PRO peloton, but with the increase in racing cyclists over the past 5 years, more riders are turning to teams for a PRO racing experience. Henoch and I talk cycling tea... by Semi-Pro Cycling
38 min listen
SPC045 - Planning Your Race and Split-Second Decisions: I explore race plans to show you how to win races with race smarts based on your strengths, competitors, terrain, weather, and split-decisions. by Semi-Pro Cycling
28 min listen
SPC016 - Finding Cheap Momentum to Save You Energy: Madison hand-slings are a classic way to get cheap momentum but there are lots more ways. This episode looks at many of the ways to save time and energy when racing. by Semi-Pro Cycling
25 min listen
SPC049 - Making the Grade: 6 Ways to Survive Being Upgraded: Stepping up a grade can be tough even if you are ready for the challenge. This episode covers the transition with ways to help you survive, and thrive in the change. by Semi-Pro Cycling
22 min listen
SPC031 - Cycling With Your Eyes Closed : Visualisation Techniques: Two visualisation techniques to get more out of yourself, train your mind and prepare for new situations. Picking your number and practising an event before you actually race. They both work under the idea that visualising new situations will increase ... by Semi-Pro Cycling
25 min listen
SPC022 - How to Make Your Indoor Training Easier and More Efficient: Making training easier and more efficient is all about perceived effort compared to power output. I explore this idea with the latest indoor trainers and their super powerful software. It's amazing what's out there! by Semi-Pro Cycling
25 min listen

More Episodes from Semi-Pro Cycling

Skip carousel

"From 'Little Guy' to Leader" Jonas Vingegaard Interview by Semi-Pro Cycling
11 min listen
INEOS using aero undershirts and the Vuelta stuff you missed by Semi-Pro Cycling
7 min listen
What is the Specialized Speed Sniffer? And what is Peter Sagan doing in Retirement? by Semi-Pro Cycling
11 min listen
How Much Do Pro Cyclists Make? Shimano 105 12-Speed Mechanical? by Semi-Pro Cycling
12 min listen
The surprising reason Pro MTB rider uses gum before a race by Semi-Pro Cycling
14 min listen
Did Tramadol Help Nairo Quintana at the Tour de France? by Semi-Pro Cycling
11 min listen
Did Fairings Help Jonas Vingegaard Win the Tour de France? by Semi-Pro Cycling
12 min listen
Pro Cyclist: Jai Hindley - The making of a Giro d'Italia winner by Semi-Pro Cycling
75 min listen
Cycling Performance Club: Dr. Teun van Erp - How do World Tour cyclists actually train and perform in races? - Part 2 of 2 by Semi-Pro Cycling
58 min listen
Cycling Performance Club: Dr. Teun van Erp - How do World Tour cyclists actually train and perform in races? - Part 1 of 2 by Semi-Pro Cycling
52 min listen
Cycling Performance Club: Dr. Elisabetta Borgia- A new emphasis and approach to sport psychology in cycling performance by Semi-Pro Cycling
57 min listen
Cycling Performance Club: Luke Plapp - From world class track cyclist to World Tour road racer by Semi-Pro Cycling
82 min listen
Cycling Performance Club: Dr. Nicholas Jamnick- Down the rabbit hole of exercise intensity, Part 2 of 2 by Semi-Pro Cycling
45 min listen
Cycling Performance Club: Dr. Nick Jamnick - Down the rabbit hole of exercise intensity, Part 1 of 2 by Semi-Pro Cycling
36 min listen
Cycling Performance Club: Shannon Malseed - Life lessons in mental wellness and high performance by Semi-Pro Cycling
50 min listen
Cycling Performance Club: Dr. Dajo Sanders- Research evolved into practice at the highest level of cycling performance, Part 2 of 2 by Semi-Pro Cycling
48 min listen
Cycling Performance Club: Dr. Dajo Sanders- Research evolved into practice at the highest level of cycling performance, Part 1 of 2 by Semi-Pro Cycling
71 min listen
Cycling Performance Club: Australian road nats, training apps, the coach’s role in athlete success, and CP musings by Semi-Pro Cycling
74 min listen
Cycling Performance Club: Simon Jones- Coaching, science, and a post-marginal gains world by Semi-Pro Cycling
93 min listen
Cycling Performance Club: What is best practice for implementing critical power into your training? w/ Jason Bartram, PhDc, Part 2 by Semi-Pro Cycling
45 min listen
Cycling Performance Club: What is best practice for implementing critical power into your training? w/ Jason Bartram, PhDc, Part 1 by Semi-Pro Cycling
58 min listen
Cycling Performance Club: Paolo Menaspà, PhD. by Semi-Pro Cycling
81 min listen
Performance Mind Operating System by Semi-Pro Cycling
27 min listen
Cycling Performance Club Bonus: How the Cold Impacts Performance by Semi-Pro Cycling
18 min listen
Cycling Performance Club: Harry Sweeny - Performance lessons from a World Tour neo-pro by Semi-Pro Cycling
61 min listen
Cycling Performance Club: Jimmy Whelan by Semi-Pro Cycling
79 min listen
Cycling Performance Club: Paradigms of Performance by Semi-Pro Cycling
69 min listen
Lessons from my first year coaching in the World Tour by Semi-Pro Cycling
24 min listen
Cycling Performance Club: Should we be blood lactate testing cyclists?- Part 2 by Semi-Pro Cycling
51 min listen
Cycling Performance Club: Should we be blood lactate testing cyclists?- Part 1 by Semi-Pro Cycling
65 min listen

Related podcast episodes

Skip carousel

Ep. 8 - Fitness Trackers, Calorie Counting, 10,000 Steps | Exercise, Resistance Training, Insulin Resistance | Guided Fasting Challenge, Free Intermittent Fasting Plan: 10,000 Steps to Nowhere | Fitness Trackers | Winner Winner, Chicken Dinner! by Fasting For Life
39 min listen
Get Fit in 2020: Session 105 with Nick Green: Dr. Nick Green from BehaviorFit joins me in Session 105 to discuss my plans to shed a few pounds in 2020. If you’re like me, you may have put on a little weight over the holidays. In my case, I had a once in a lifetime opportunity to take my family... by The Behavioral Observations Podcast with Matt Cicoria
97 min listen
#271 Why Walking Is The Superpower You Didn’t Know You Had with Professor Shane O’Mara (Re-Release): When was the last time you gave any real thought to walking? It’s so easy to put one foot in front of the other. Yet this unique, underrated activity sets us apart from other species, and brings incredible advantages. by Feel Better, Live More with Dr Rangan Chatterjee
90 min listen
#398: Peter Attia, M.D. — Fasting, Metformin, Athletic Performance, and More by The Tim Ferriss Show
167 min listen
Are Screw Caddies Safe? Taking a Closer Look at Reprocessing Surgical Implants - Terry McAuley: It's the end of your shift, you've inspected and prepared what felt like thousands of tiny screws in an orthopedic tray. You grab the caddy, stand up, catch your foot on the anti-fatigue mat and the moment every tech dreads happens to you - the screw... by Beyond Clean Podcast
29 min listen
Should you change your foot strike pattern? Hamill & Gruber, 2017.: On this episode, Brodie summarizes a paper by Hamill & Gruber titled: This is a hot topic for a lot of runners, coaches and health professionals alike, and while this paper may not come to a conclusive statement, it does help bring us up-to-date... by The Run Smarter Podcast
40 min listen
104 Andy Blow from Precision Hydration - Sweat Testing and Practical Application: Getting Sweaty with Purple Patch and Precision Hydration by Purple Patch Podcast
57 min listen
TMHS 579: Use These 9 Fitness Tips To Upgrade Your Body: When I started The Model Health Show nine years ago, I stepped up to the microphone with a profound passion and desire to teach folks how to create a unique model for their own health and fitness. Nine years later, I’m proud to say that I’m still... by The Model Health Show
97 min listen
Mindset & Emotional Freedom: The Inner Work Of Biohacking W/ Dave Asprey #237: A few years ago, I heard about some people drinking this new coffee loaded with butter, and I thought it was one of the craziest health fads ever. How could loading up on cholesterol and caffeine be good for you? But then I did a little research,... by The Life Stylist
58 min listen
SPC141 - Why You Are Fit And Unhealthy & What to do About It: This episode, why you are fit and unhealthy, and what this has to do with longevity. Sure in the world of high performance, athletes might actually be better off in the long run, but in the world of everybody else, what risks are you taking by not look... by Semi-Pro Cycling
30 min listen
Building Strength Isn’t About Weight Lifting Anymore – John Jaquish, Ph.D., with Dave Asprey, Part 1 – #862 : 862 by The Human Upgrade with Dave Asprey
40 min listen
The Super Shoe study with Dustin Joubert, PhD | EP#322: Presented by www.scientifictriathlon.com by That Triathlon Show
47 min listen
180 // You Don’t Dare Kill It: The Alien Lifecycle | A Roundtable Discussion: In this roundtable discussion, the team at Perfect Organism sits down to discuss the processes of the Alien lifecycle. With six canonical films and two AvP films, does the traditional lifecycle continue to be effective? Should the new lifecycle as seen i... by Perfect Organism: The Alien Saga Podcast
95 min listen
Small changes that have a big impact on your running performance: There’s a lot of information out there about how to improve your running performance, but it can be overwhelming trying to figure out what to trust and how to fit this all in with your busy lifestyle. It would be great if we could spend the whole... by Run to the Top Podcast | The Ultimate Guide to Running
89 min listen
Shut Your Mouth! Nose Breathing Improves All Your Body Systems – Patrick McKeown with Dave Asprey : 835 by The Human Upgrade with Dave Asprey
76 min listen
Ep. 34 - Lean Muscle and Adipose Tissue, Build muscle while burning fat, Fat free adipose tissue? | OMAD, Macros, Refeeding | Cardio, Aerobic exercise, Calorie deficit | Free Intermittent Fasting Plan: I can't build muscle while burning fat, right? RIGHT?!?! by Fasting For Life
24 min listen
525: Rule Number One: Follow the Science | Kimi Iguchi, CFO, Sage Therapeutics: Kimi Iguchi, CFO, Sage Therapeutics by CFO THOUGHT LEADER
35 min listen
What Would I Do Differently If I Started Keto Today by Dr Karl Goldkamp - Keto Naturopath
45 min listen
The Father of Green Chemistry: In this remarkable interview we meet Paul Anastas, the father of green chemistry, current professor at Yale University, former assistant administrator for the U.S. EPA, and former White House Science and Technology Policy advisor. Paul opens our eyes to the lack of sustainability in our current chemical processes and provides a roadmap of how we can create solutions that are both sustainable and profitable. Don’t miss this once in a lifetime interview that will motivate you to think differently. by Bringing Chemistry to Life
34 min listen
#73 Selecting Shoes for Newer Runners, How Long Running Shoes Last, and On Cloudboom Echo Thoughts by Doctors of Running Podcast
59 min listen
The Friday Five Weekly Roundup in Health Research by Making Sense of Science
8 min listen
105 The Quiet Leader - Having Influence from Within: Enable Quiet Change by Purple Patch Podcast
32 min listen
#138 The Latest Findings on Super Shoes, with Geoff Burns and Dustin Joubert by Doctors of Running Podcast
93 min listen
Flexibility, Mobility, and Hypermobility by Pilates Students' Manual
21 min listen
Ep. 19 - Why "Eat Less, Move More" diets fail for fat loss? | How do cardio, The Biggest Loser, and cognitive dissonance affect results? | Cravings, Addictions, Willpower, Nutrition, Hormones, & Fasting Science | Start With Your Free Fasting Plan: In this episode, Dr. Scott and Tommy discuss the Eat Less, Move More paradigm of dieting and losing weight. This model has been shown to fail time and time again, and they give their perspective as to why that is. Their clinical and personal... by Fasting For Life
29 min listen
Ep. 68 - Good Fasting Habits more important than Longer Fasts? Sticking to long-term health goals | Health Coaching & Accountability, Power in a Social Fasting Group | Free Intermittent Fasting OMAD Plan: In this episode, Dr. Scott and Tommy examine how to actually form a new habit, in and out of the fasting and health worlds. Long-term changes can be difficult to begin and even harder to see them through to the finish line, so they find what the... by Fasting For Life
28 min listen
Super Shoes: Can They Help You Run Faster or Are They Just for Elites?: If you’ve paid any attention to elite racing times or even had conversations with anyone in your running group, then you know all about “Super Shoes”. If you’re a new runner, “Super Shoes” are the general term for running shoes made for... by Run to the Top Podcast | The Ultimate Guide to Running
81 min listen
Jake Steiner: Eye Health by Evolve with Pete Evans
16 min listen
Physio Edge 076 Footwear advice for running injuries with Tom Goom: Physio Edge 076 Footwear advice for running injuries with Tom Goom by Physio Edge podcast
61 min listen
Neely Spence Gracey and Cindy Kuzma: A Breakthrough Doesn't Have to Be Big - R4R 289: Neely Spence Gracey and Cindy Kuzma know a thing or two about setting and achieving goals. Neely is a three-time Olympic Trials qualifier and has her sights set on qualifying for the Trials in 2024. She was the top American at the 2016... by The Running for Real Podcast
73 min listen

Discover this podcast and so much more

The Latest Science on High Intensity Intervals and Foam Rolling

The Latest Science on High Intensity Intervals and Foam Rolling

Description

Titles in the series (100)

More Episodes from Semi-Pro Cycling

Related podcast episodes